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Let's explore Movement.

Of the body, & the mind. We can do athletic coaching - mostly running or personal training.  Working together to increase efficiency. To reduce injury. Perhaps to go faster or further.  Always, to be more aware ~ to move with intention. We can also do personal coaching - moving your mind. Health. Career. Life. Love. We listen to what doesn't feel good. Adjust, and move toward what does.

Move your body.  Move your mind. Enhance your life.

Beth Cline

Recent Articles

How can this be more fun?

| March 30, 2015 | 0 Comments

That’s the challenge, and the question.
How can this be more fun?
Doesn’t matter what “this” is.
The middle of the work week.  Exercise in the rain.  A date. That Monday meeting.  A road trip.  The afternoon melt down.  Studying.  Lunch alone.  Dinner with relatives.  Your commute.  Saturday.  Cooking.

Whether you’re currently having fun, or not.
How can this be more fun?  

This is my question of the moment.
I know that I have a tendency to be focused on my to do list, and getting things done.  I can get lost in the every day details of life, and lose sight of the fact that this is all supposed to be fun – because if it’s not fun, why do it??
Whether it’s work, or exercise, or taking the kids to school.
How can this be more fun?  
Periodically ask yourself throughout the day – especially when what you’re doing isn’t so fun, or you need a little energy.  How can this be more fun?

What will you do?  Please, share it on facebook or instagram, or reply in the comments below.
Have more fun. On purpose.

Feel the Ground

| March 23, 2015 | 0 Comments

How often do you think about feeling the ground beneath you?
How does your foot land as you move?  What does it feel like as you stand still?

Right now, take a minute and stand up.   Stand as you typically do.
Feel the ground beneath you. 
Where is your weight distributed?
Are you on your heels?  Or more toward the toes?  Feel any tension?
Do you clench your toes?  Do your shoes allow you to feel the ground?
(if not, that’s ok – you might slip them off for a second, and then limit your time in those shoes)
Sway on your feet until you find a stable position (not on the heel, and not on the toes, evenly distribute your weight).   Wiggle your toes.
Lengthen your spine, exhale and connect to the earth. 

Why would you do this?
Most of us use our feet all day long (even if you sit at desk), and yet we don’t pay them a whole lot of attention.
You might have even acquired some bad habits over the years, and thus made compensations further up the chain.  How you stand on your feet can affect your ankles, legs, hips, etc.

This week, notice how you connect to the ground.  Catch yourself as you run or walk, stand still or move slowly. Where do you stand on your feet?  Can you distribute the weight evenly?  Where does your foot primarily land as you move?  Do you roll over your big toe, or outward?
Be curious, relax and aim to feel the ground.

“Walk as if you are kissing the Earth with your feet.”~ Thich Nhat Hanh

You have permission.

| March 9, 2015 | 0 Comments

How’s your body today?  Take a moment and check it out.
When was the last time you had a massage?
I saw this infographic, and read that 16% of adult Americans received a massage in a year’s time.  16%?!?!

Now I know, that during that same amount of time, those people that drive cars filled them with gas.  They had the oil changed every so often, and when the engine light came on, drove straight to a mechanic.

Why wouldn’t you do the same for your body?

If food is fuel, consider a massage an oil change.
Massages release tension.  They relax and normalize soft tissue (muscles, tendons, ligaments), increase circulation and boost the immune system ~ see the infographic here for even more benefits.  

A massage is preventative care for your body.  Taking care of it today, so you can stay out on the road of life, doing the things that you love to do.
So I wanted to remind you, that you have permission to take care of your body.
You have permission to take care of you.
Just in case you forgot.
This is just as important, if not more so, as taking care of your car.
If massage isn’t your thing, find something that is (yoga, mediation, foam rolling, etc.).

Your body is the most important instrument you own.
How will you care for it today?

Five Practices For Weaving Health Into Your Every Day.

| February 27, 2015 | 0 Comments

Over the past year, I’ve talked about health with just about anyone that will listen.

Health:  (noun) the general condition of the body or mind with reference to soundness and vigor

While this is Webster’s definition, true health means something different for each of us, and there are many ways to get there.  What I’ve noticed though, is that the most fit people I know, weave health into their every day. For them, health isn’t something to check off of a list, it’s something to live.

So what does that look like?  How do you weave health into your every day?
Here are five practices to help:

1) Move More. This isn’t just about parking further away at the store, or taking the stairs. Search your day for opportunities to move. How can you sneak it in? Exercise at lunch (who needs an hour to eat?? Go for a run or walk, and eat at your desk). Walk down the hall instead of sending that email. Bike to work. Take your calls on the move. Stand during the meeting. Just because everyone else is sitting, doesn’t mean you have to. Move every chance you get.

2) Make it enjoyable. Let’s be honest, if you hate it, you’re not going to do it. So how do you make movement enjoyable? Download a podcast, and listen while you walk the dog. Make a playlist. Recruit a friend. Buy an outfit that makes you feel great. Exercise outdoors, in a beautiful spot. Do something to make your movement a source of pleasure.

3) Make it a mindful practice. Exercise to tune in, not out. Pay attention to what it feels like. How do your feet strike the ground? How are you breathing? Are you holding tension? What are you thinking?  Read this recent article from the NY Times about the link between mindfulness and satisfaction during exercise.  As much as you can, be present as you move.

4) Fuel your body to move. After you eat, notice how you feel. Do you feel heavy? Are you tired? Still hungry? Or do you feel like you could go for a walk or a run? How does what you’ve eaten serve you? We eat for many reasons – pleasure, celebration, boredom, comfort, etc. – but the primary reason to eat is fuel. Pay attention, and fuel to move.

5) Preventative practice. In order to BE healthy, to maintain your health, you want to take care of your body right now. After all, as someone once said, “If you don’t take care of your body, where will you live?” Practice preventative care. Massages. Essential Oils. Whole foods. Exercise. Stretching. Foam Rolling. Love. Dark Chocolate. What will you do to take care of you?

 

Remember, you don’t have to overhaul your life all in one day.  Start small.
What one thing will you do to weave health into your every day?

Lemongrass Essential Oil

| February 10, 2015 | 0 Comments

lemongrasswebLemongrass is a powerful oil, and one of my favorites to use on my body.
This oil is steam distilled from lemongrass leaves, and can be used neat (with no dilution) or for children and those with skin sensitivity, dilute 1:1 with a carrier oil.

I love to diffuse lemongrass with lavender during the day as a pick-me-up, and I make a body scrub with epsom salt, coconut oil and lavender oil for after a good workout to soothe my tired legs!

Interesting fact about Lemongrass: This oil provides relief from excess flatulence!  How fun is that?

Want to know more?  Check out some lemongrass facts here.

Five Essential Oils to Keep Your Body Moving

| February 5, 2015 | 0 Comments

web5oilsEssential Oils help keep me, and my family, healthy and out there and moving through our days.
Here are my top five oils for our athletic endeavors:

Peppermint ~ my all.time.favorite oil.  I apply a drop or two to the back of my neck before every workout.  It energizes me, as it stimulates the limbic function in the brain.  It also helps with headaches, freshens breath and cools the body.  

Lemongrass ~ sore muscles?  A sprain? Try lemongrass!  This oil is steam distilled from leaves and is universal in its uses.  Many people use it in cooking, others for laundry (it’s a disinfectant) and I love to mix it with lavender in an epsom salt scrub for my legs.  Here’s a spotlight on lemongrass.

White Fir ~ the white fur tree is a popular wood for construction because of its combination of strength, beauty and versatility.  The oil is derived from the soft needles of the tree and is primarily used for soothing sore muscles and joints, and supporting clear breathing.  It is also an energizing oil, and can be helpful for over-exercised muscles.  I like to rub a bit of white fir on my legs before a race.  

 

Frankincense ~ in addition to being a holy oil in the Middle East, Frankincense is a powerful anti-inflammatory agent.  It acts as a tonic to the body’s systems, helping them function optimally.  Apply to achy joints to reduce discomfort.

Deep Blue ~ this is a blend specific to doTERRA that is used to soothe inflammation, alleviate pain and reduce soreness.  It comes in an oil, a roll-on bottle or as a creme.  I coat the backs of my legs with the creme after a long run or a race.  This oil helps to keep me on the run! 

As always, do some research, and invest in your oils wisely.  Learn how to use them properly. Essential oils are powerful products and can be a very beneficial preventative practice – not only for your body, but also for your mind.

Move.  you are meant to.

 

Why the MoveMeant “Challenge”?

| February 4, 2015 | 0 Comments

Why the MoveMeant “challenge”?
Why not a mission? Or revolution? Or way?
That’s a good question, and the program could really be any of those things.
Plus, challenge seems soooo negative or competitive, right?
Wrong.
I think we often challenge gets a bad rap, and most people tend to shy away from it.
Like it’s this difficult thing to merely survive or get through.
A challenge can be that, but it doesn’t have to be.

challenge - (noun) something that by its nature or character serves as a call to battle, contest, special effort, etc.

I want the MoveMeant challenge to be a call to a special effort.
Your special effort.

I LOVE a challenge. I want to see what I can do while I’m here – and I want you to join me.
We don’t all have to do the same thing.
Challenges come in many forms, shapes and sizes.
Success isn’t guaranteed. And that’s the beauty of it.
Getting out of your comfort zone.
Seeing what you can and can’t do. Getting support from others that are challenging themselves.
Learning. Making adjustments and trying again. Or doing something new entirely.
To be challenged, and perhaps changed by that challenge.
Too often we live on auto-pilot, doing the same things day in and day out.
(I know that I have been guilty of that)
The MoveMeant Challenge is here to shake that up.
To challenge you to weave health into your every day.
To push the limits of what you think you can do (because you can always do more…), or challenge you to slow it down and take it all in.

Choose to be uncomfortable.
Join the MoveMeant Challenge today.

 

Patchouli ~ Not Just for Hippies Any More

| January 28, 2015 | 0 Comments

patchouliweb

Patchouli.  A very powerful oil, and not just for incense!
This oil has been used to relax the mind and clarify thoughts for hundreds of years.
In addition, it has many health benefits including: antidepressant, soothing inflammation of the skin (acne, eczema, etc), an aphrodisiac, reduces tension and anxiety, can help eliminate body odor, used as diuretic, can inhibit fungal growth (helpful for athlete’s foot), boosts energy and the immune system, and can work as a bug repellant.

Patchouli is steam distilled from leaves and can be applied neat (without a carrier oil) when used topically.  Apply directly on area of concern or to reflex points.
You can also diffuse or take in capsules to receive the benefits of this oil.

The undiluted aroma of Patchouli is often unpopular and very strong.  However, when it is used in small amounts it adds depth and beauty to almost any blend.
Three blends to try in a diffuser:
2 drops patchouli, 2 drops white fir, 2 drops cinnamon
2 drops patchouli, 3 drops cedarwood, 3 drops lavender
10 drops patchouli, 4 drops wild orange, 2 drops lavender

Chakra balancing:  It is primarily used to align the third eye chakra with the root and sacral chakras.  It also grounds the body and asks us to stay in the present moment rather than stressing about things that are beyond our control.

I don’t have any wrinkles.

| January 27, 2015 | 0 Comments

I’ve noticed that I don’t have any wrinkles.
If I don’t laugh, raise my eyebrows, talk, or move my face in any way AND, you don’t look too closely.
I never get physically sore, when I keep my same routine, moving my muscles (or not) in similar ways each day.

I make very few mistakes (sometimes).  I avoid that feeling of failure, when I stay safe and don’t try new things.

But that’s not the point is it?
To remain wrinkle and mistake free, never having tested our bodies, or our lives.
Never having known the “soreness” of something new.

To live, to love, to be is an action – even when you’re standing still.
Even when you don’t know what to do next, you breathe (hint: deeply).
And ponder what’s next.
Perhaps considering new things, maybe holding steady as is.

So, what’s your next move???

Get out there and get sore (in the body or mind), make some mistakes and create a new laugh line, or two!

Move.  you are meant to.

Essential Oils As Preventative Practice ~ 5 Oils for Winter

| January 22, 2015 | 0 Comments

Five Oils to Improve Your Health This Winteroils

Many essential oils smell amazing, and are in fact, used in perfumes.  However, their benefits go way beyond the power of smell, and some can actually improve your health.  

Technically, essential oils aren’t oils at all, as they lack fatty acids. Rather, they’re highly concentrated plant components.  These oils give plants their distinctive smells, as well as provide protection against predators and disease, and play a role in plant pollination.  In addition to their intrinsic benefits to a plant, they can assist our bodies in healing.  Essential oils have been used throughout history in many cultures for their medicinal and therapeutic benefits.   Recently, there has been a resurgence in their popularity.  Practice preventative care at home, and learn to use essential oils today.

**There are a plethora of oils available, and before using any oil, be sure that it’s of high quality.  Don’t apply most oils directly to your skin (dilute with a carrier oil) or ingest them.  Consult your doctor about any health concerns.  One of the easiest ways to get essential oils into your system is to diffuse them (aromatherapy).  When you breathe the oils in, they go directly into your lungs, and are then absorbed into your blood stream, and carried throughout the body quickly.

Here are five oils to begin with that can help keep you healthy this winter:

Oregano has been used as a means to fight colds and the flu, keep the digestive tract healthy and soothe problem skin.  It has often been referred to as nature’s antibiotic.  Diffuse or take in a gel cap when starting to feel sick.  **Oregano is a very powerful oil, and is not for everyone.  Please use with care!

Eucalyptus oil is effective in treating respiratory problems ~ colds, cough, runny nose, asthma, etc. I love to rub eucalyptus on my chest at night before bed to aid in breathing.  It’s also lovely in a diffuser throughout the day.

Lemons are one of the most popular citrus fruits in the world, and lemon oil is amazingly powerful.  It is known for its ability to clean toxins from the body,  and because of it’s high vitamin content, is a wonderful booster for the body’s immune system.  Drink in water everyday to reap the benefits.

Melaleuca, otherwise known as tea tree oil, has been used for centuries by cultures around the world to heal wounds.  It is considered to be anti-fungal and anti-viral (among other things), and these days is most commonly used to support the immune system, respiratory function, and aid in muscle and joint health.  Mix with oregano in a gel cap when fighting off the flu or a cold.

Lavender essential oil’s health benefits include its ability to eliminate nervous tension, relieve pain, disinfect the scalp and skin, enhance blood circulation and treat respiratory problems.  Diffuse with eucalyptus during the day or put a few drops on your bed sheets at night for ultimate relaxation.

These are a few to get you started.  Remember, that these oils are powerful, and yet, not a miracle cure.  If you have questions or need help, please be sure to ask.

Be healthy, and MOVE.  you are meant to.