Practice On the Mat for Life Off the Mat

What do you picture when you think of yoga? Maybe it’s a series of relaxing stretches. Maybe it’s a hot room full of sweaty bodies in contorted positions. Or is it sitting in a quiet room with your eyes closed just breathing? And what’s up with the $100 pants?

There are lots of ways to practice yoga, many forms and lineages that trace back to ancient origins. What attracts one person can be very different from what attracts someone else. But they do share one unifying principle: yoga isn’t just about your practice on the mat. Yoga prepares you for the practice of life.

However you choose to practice yoga, the primary purpose is to connect your body and mind, to go inward and cease the stressful fluctuations, reunite thought with feeling. It’s a practice that starts on the mat but is soon carried off it and into the world.

Agitated about sitting in traffic? Surrender your need for control through deep breathing.

Feeling like you want to stuff away your sad thoughts by overeating? Learn to cope with uncomfortable feelings in the same way that you breathe through an uncomfortable posture on the mat.

Tense with chronic pain from sitting too long at your desk? Release your body through gentle movement and find joy in being alive!

Yoga can appear intimidating. You don’t know what to do, you’re afraid to look silly, you’re not sure that you can buy in to all the mystic philosophy…

But fear not, because there are a few lessons that you can take to heart before you ever step onto a yoga mat:

Yoga is about you within you.

Yoga is free of expectation and comparison. You come as you are and find yourself without judgment or shame. There is no “right” or “wrong” – there is just you. Each yogi’s place is unique and beautiful. Yoga asks no more than for you to be as you are.

Yoga is a wonderful release.

Release your body’s tension through gentle stretching. Release your mental anxiety through breath. Release your negative self-talk through meditation. Simply, let go.

Yoga is a form of listening.

Your body is alive with communication. It doesn’t come in words but in feelings and instincts. Can you hear them? Yoga starts from within, hearing and honoring your body’s many messages.

Yoga creates empowerment.

Yoga can be physical. It transforms your breath into energy, flowing into your muscles from head to toe. As you practice, you take back your every movement. It is at once subtle and gentle yet also empowering and vibrant.

Yoga teaches compassion.

You are feeling overwhelmed, stressed, frantic… and you take a breath. You come back to the moment, acknowledge those feeling for what they are, but do not get lost within them. Yoga allows you to be perfectly imperfect – sacred and special. You move beyond shame and judgment to acceptance and affirmation.

Yoga asks and answers your needs.

Yoga can be what you make it. It is a moment to reconnect with your body – what does it need? Accept your emotions – what do they tell you? Visualize a positive change – how can you create it?

Yoga accepts all.

There are as many practices of yoga as there are breaths in the world. Each breath, each person, and each yoga practice is unique. Yoga lets you find your own way. With yoga, you are enough.

Ready to give yoga a try? 

Join us for our Mindful Yoga class on Mondays @ 6:30 - 7:30 PM starting March 2.

Contact us to reserve your spot today. Discounts available for Mindful Steps + Yoga class combination package.

Do You Know The Warning Signs? Eating Disorder Awareness in February

It starts with a few odd behaviors. Your daughter suddenly doesn’t like her favorite foods anymore and becomes anxious at family meals. Your son spends all his time alone in his room or exercising. You may notice weight changes -- or you may not. Is it just teenage angst? Or is something more going on?

Eating disorders can appear at any age, but the most commonly affected are adolescents and young adults ages 12 to 25. The symptoms develop gradually but can worsen quickly. Up to 24 million people in the U.S. suffer from an eating disorder, but only 1 in 10 receive treatment. Eating disorders have the highest mortality rate of any mental illness.

If you suspect that something is wrong, the time to take action is NOW.

But how do you know? And what can you do if you suspect a problem?

Be Aware

Be aware of the symptoms of eating disorders. Early recognition leads to early treatment and faster recovery.

Behavioral Symptoms:

• Food rituals including avoiding certain foods or meals, hiding food, obsession with portion size, and sneaking food
• Isolation from friends and family
• Avoiding school and social activities
• Compulsive exercise
• Extreme focus on achievement and perfection

Physical Symptoms:

• Dramatic weight changes
• Damage to teeth, mouth, or throat
• Digestive problems
• Thinning hair
• Sensitivity to cold
• Low energy or fatigue
• Irregular pulse and breathing rate
• Abnormal electrolyte levels
• Stress fractures
• Stunted growth
• Absent menstruation (in females)

Mental and Emotional Symptoms:

• Unusually mood changes
• Intense sadness or anxiety
• Inability to relax
• Obsession with food, weight, and appearance
• Distorted body image

Approach with Care

Taking the wrong approach to addressing an eating disorder can lead to a defensive response or resistance to treatment. Learn how to approach the situation in a way that promotes positive action.

Don’t Do This:

• Focus only on weight or food
• Push your child to eat or not eat
• Try to control your child’s behavior
• Hover or become overly invasive
• Demonstrate excessive anxiety or worry around your child
• Talk or speak for your child
• Express judgment or shame for your child’s condition
• Single out your child or label your child as the “problem” in the family
• Become solely focused on your child to the exclusion of your partner or other children
• Ignore or avoid talking about your concerns

Do This Instead:

• Talk about your child’s feelings instead of just their behaviors
• Ask what is creating your child’s anxiety or what your child feels they need to control
• Allow your child to talk or speak for himself/herself
• Help your child find a safe place and way to express himself/herself
• Listen to your child without trying to fix their problems for them
• Treat the eating disorder as a family issue involving the whole family’s support
• Understand that it is okay not to have all of the answers
• Talk to a treatment professional about how you can support your child’s recovery

Take Action

Take action as soon as you start having concerns. Waiting or ignoring the signs only allows the situation to worsen.

Actions To Take:

• Schedule a visit with your doctor
• Talk to a counselor or therapist specializing in eating disorder treatment
• Call a help-line for more information
• Adopt a complete approach to treatment to address physical, mental, and emotional recovery
• Seek out your own support to help you through the process
• Talk to your child regularly even if your child resists your help

Have more questions? Contact us today to schedule a free 30-minute consultation – 703 – 255 – 7012 or contact@totalhealthconcepts.net.

Finding Strength In Numbers

Finding Strength In Numbers

Sharing the truth of yourself with another person is scary. It’s one thing to talk about the bad movie you saw, your pet’s crazy exploits, or your coworker’s annoying habits. It’s another thing entirely to open up about your personal struggles, darkest fears, and perceived failings.

But it’s the scary things in life that are the most worth doing. Learning to be okay with vulnerability is the first step to moving past “casual acquaintances” to deeper relationships with others.

The easiest place to start is somewhere that offers safety, encouragement, and acceptance. And that’s exactly what a support group can provide. It’s the perfect environment to go beyond basic functioning to greater levels of healing.

Beyond Socialization to Deeper Connections

Different levels of socialization provide different degrees of satisfaction to our biological need for connection. A support group isn’t the same as a party full of random strangers. Everyone in the group is there for a common reason. You can’t hide behind your fake party smile – your struggles are shared with everyone in the room. And while that feels scary, it’s not as risky as you think. The people next to you will understand and accept where you are because they are there, too. That vulnerability is the foundation of deeper connection.

Beyond New Ideas to New Perspectives

Will the group participants be able to offer new ideas to your questions? Sure! But more than that, they may offer new perspectives – new takes on familiar ideas. You might be struggling with overeating and know that it’s related to your feelings of loneliness or boredom. One of the group members could share how meditation has helped them cope with these uncomfortable feelings instead of reaching for the jar of Nutella. The ideas are out there – but sometimes that new perspective can make them stick.

Beyond Feeling Safe to Speaking Up

Support groups are meant to be interactive, but some people prefer to start by just listening. That’s okay! You can learn a lot from other participants sharing their stories and revelations. When you feel ready to share, the group provides more than a place to vent (although that may be part of it). This is a place to do deep work, examine your assumptions, and learn to speak up for yourself. The group moderator and members will listen, ask thought-provoking questions, and offer compassion. Eventually you will feel comfortable doing the same for them. The more you put into group, the more you get out of it.

Beyond Learning to Giving Back

You may join a support group looking for help, searching for a new path to healing. You listen, learn, grow, and slowly start to share. At the beginning, it’s mostly about you and your journey. But as time goes on, you graduate from “newbie” to experienced member. You share with the purpose of helping others more than helping yourself. You become an advocate for recovery instead of stuck in your own struggles. It’s a slow but amazing transformation that gives you the confidence to enter the next stage of your life.

Are You Experiencing Launch Failure?

Are You Experiencing Launch Failure?

Once upon a time, about fifty years ago, people had everything in place by their early 20s – job, home, marriage, kids.

But times have changed. One in four people in their mid-20s live with their parents. 80% have some form of debt. Marriage rates are lower, kids are coming later, and affordable housing is turning into an oxymoron.

The world is hard. Sometimes it takes a little help and a change in perspective to launch you into the life you want.

If You Can’t Beat ‘Em…

The world isn’t going to go away if you hide under the covers. The stress that comes from college, job searching, independent living and relationships will always be there. The key isn’t to eliminate the stress but to learn how to manage it.

• Write out your biggest anxieties in a journal every morning. Get all of the “yuck” out, and then put it aside and move on with your day.
• Practice letting go through meditation. Focus all of your senses on the present moment. Take deep breaths.
• Plan and prioritize personal time. Schedule something that’s relaxing or fun into every single day. And while you are doing it, be all in! Place the rest of your “to do” list out of sight and mind.

Stop Self Sabotage

We tend to be our own worst enemies. There’s a voice inside our heads that doubts and argues at every opportunity. Sometimes it’s tricky and comes up with clever excuses. Other times it’s downright hateful and mean. Either way, you don’t have to stand for it.

• Spend ten minutes every morning visualizing the future you want in ten years. Come up with one small thing you can do today to start making that future into reality.
• Doing twenty things at once is overwhelming. Doing one is manageable. Pick one thing – just one – from your “to do” list. Make that the focus of your day. Let the rest wait until tomorrow.
• Ask yourself, what’s the worst that could happen? If you fail, will you still be okay? Failure can be a good thing – it teaches us and helps us grow. Dare to fail at something and prove that you will be okay.

Reach Out And Be Vulnerable

Sometimes it feels like the whole world is against you, that no one could possibly relate to your struggles. Surprisingly, it’s very much the opposite. Everyone struggles. It doesn’t make you weak and it isn’t something you have to hide.

• Open up to a friend or family member about how you are feeling. Say it all – the good, bad, and ugly. Be your most truthful, unbridled self. In the words of Dr. Seuss, “The people who mind don’t matter. The people who matter don’t mind.”
• Reach out for help from the experts. Find a life coach, therapist, or support group to guide you through the hard times. You’ll learn useful skills that will make a difference in the rest of your life.
• Be there for yourself! Take the time to get to know yourself, accept the “bad” with the “good,” and practice constant self-acceptance. This is the biggest, longest, most important relationship you will ever have. Learn to be you.

Are you ready to take on the world? Get the support you need with our See Yourself Strong group for young adults ages 19 - 25 led by Brittany Lutz, MSW. 

The group will focus on:

• Coping with stress related to college, jobs, finances and relationships
• Overcoming self-sabotage and procrastination
• Seeking help for anxiety, depression and self-harming behaviors
• Taking the steps towards independent living

Join us January 29 at 5 PM for a free introductory session. Contact us for more details at 703 - 255 - 7012 or contact@totalhealthconcepts.net.

What are the 8 Essential Building Blocks of Health?

What are the 8 Essential Building Blocks of Health?

7 of the 10 leading causes of death are linked to diet and lifestyle. The United States is ranked 33rd in health out of countries with at least one million in population. Half of us make resolutions to improve our lives and health at this time of year, but fewer than 10% achieve their goals.

Before you decide that it’s hopeless, there’s something you should know…

You don’t have all of the information!

No one gave you an instruction manual for your body. And most of the news stories and magazine articles about health are built around hype, not science. How can you make the right daily decisions if you don’t have the health education to make informed choices?

The good news is that you already have healthy intentions. Now it’s time to learn the basic skills that will turn those intentions into actions – and results.

Eat to Promote Health

We’ve heard the taglines – “Strive for 5,” “Whole Grains,” “Drink Milk.” But how do you put it into practice? The next step is to learn how to make snacks and meals that incorporate all the best foods and fit into your busy schedule.

Health Defeating Foods

Every new diet and latest article has advice on what foods to avoid. If you listened to all of it, you’d be left with nothing but a piece of celery on your plate! Don’t give up just yet – there is a better way. The next step is to learn your body’s own food sensitivities and how to read product labels.

Supplements – What’s Necessary, What’s Not

Are supplements essential for your health or pouring money down the drain? In this largely unregulated industry, it’s hard to know what to trust. The next step is to learn who to go to for supplement advice and how to judge the safety and efficacy of each product.

Fitness for Your Entire Body

Exercise is important, but your body is made of more than muscle and bone. Aim for all systems to function optimally – muscular, digestive, cardiovascular, immune, etc. The next step is to learn the basic lifestyle activities that will keep your body in balance and your energy levels high.

Stress – The Health Saboteur

There is no greater obstacle to health than stress. It affects you physically, mentally, and emotionally. This is a big one – if you can learn to cope with stress, a lot of other pieces will fall into place. The next step is to learn to identify your stressors, take action to eliminate or manage them, and forgive yourself for being human.

Is Your Home Hurting Your Health?

“Home is where the heart is” – but are you giving your heart (and the rest of your body) the healthiest environment? The air you breathe, the water you drink, and the personal products you use influence your health just as much as the food you eat. The next step is to learn what toxins to avoid, what home improvements can positively influence your health, and how to look and feel your best at the same time.

Are you ready to learn the basics of health? Join Dr. Vicki Walker, licensed naturopathic doctor, for our Basics Of Health program starting January 28th. In just eight sessions, you will learn the skills needed to turn your good intentions into the right actions that get results.

Basics of Health program meets Wednesdays at 6:30pm.

Food will be served as part of each session.

• January 28: Eating to Promote Health 
• February 4: Health Defeating Foods to Limit and Avoid
• February 11: Putting It Into Action – Food Labels, Meal Planning, Recipes, and Cleansing
• February 18: When Supplements Can Help and What Supplements to Use
• February 25: Break (Optional cooking class with Lisa Jackson)
• March 4: How Your Body Systems Fit and Work Together
• March 11: Food, Exercise, and More Ways to Body Fitness
• March 18: Stop Stress from Sabotaging Your Health
• March 25: Is Your Home Environment Hurting You?

Total investment for all eight sessions is just $299 and includes food served. Limited space available – contact us today to reserve your spot.

The Scary Truth About Our Kids' Mental Wellbeing

The statistics are staggering:

• Suicide is the third leading cause of death for 10 to 24-year-olds in Virginia.
• In a 2011 survey of Fairfax County youth, 19.6% of girls and 11.9% of boys said they had considered suicide in the past year.
• Since 2009, 35 teenagers in Fairfax County have committed suicide. And in most cases, their parents, teachers, friends and loved ones never saw it coming.
• 23% of people in their mid-20s are living with their parents. 80% have some form of debt. Half of them make less than $25,000 per year.

Parenting today is harder (and scarier) than ever. No one thinks something bad will happen to their family…but are you doing everything you can to protect your child’s health?

Be proactive! There’s still time to help your child build a life of happiness and success.

Work On Communication

Prying more than a few words out of your monosyllabic teenager may seem like an impossible mission, but keep trying. Kids are still learning how to express themselves during these years and rely on you to help with the process. However angry, frustrated, upset and exasperated you feel with their “sure” and “nope” answers, stay calm. Show that you are listening by shutting down all distractions. Seek your child out and ask open-ended questions. Stay patient and persistent.

Reset Expectations

Not all stress and expectations are bad. But when pressure becomes so overwhelming that kids lose sight of being kids, it’s time to make changes. It’s not the end of the world if your child doesn’t make varsity soccer, drops a few points on the SAT, or gets a B- on an English paper. Help your kids keep an appropriate perspective by talking about realistic expectations. Decide on a balanced schedule that leaves time for homework, activity, friends, family, and relaxation. And remind them constantly that you love and accept them no matter what.

Get Help (For Them And You)

You aren’t expected to have all of the answers. There is no shame – none – in asking for help. Guiding your child from dependence to independence is a huge task. There are many people and programs specializing in relevant issues, from academic support to socialization to coping skills to treatment for depression. You may even want to seek advice for your own issues (no one has everything together all the time). If your kids see from you that getting help is okay, they are more likely to take initiative in the future.

Don’t Freak Out… But Don’t Wait, Either

The statistics on teenage depression, drug abuse, and suicide are rising. These numbers have faces, hopes and dreams, and families who often say they never saw it coming. Don’t wait to get help. Talk to a mental health professional today, not tomorrow. Even if it turns out to be nothing, you won’t regret reaching out, but you might regret waiting. 

Are you ready to take action? Our See Yourself Strong support groups offer local teens and young adults a safe place to learn how to cope with today’s high-pressure environment.

The group will focus on:

• Communication skills
• Stress management
• College and adulthood transitions
• Help for anxiety, depression and self-harming behaviors

Both groups are led by Brittany Lutz, MSW. 

See Yourself Strong for Teens

Ages 14 - 18

Tuesdays @ 5:30 – 6:45pm 

See Yourself Strong for Young Adults

Ages 19 - 25

Thursdays @ 11:30am – 12:45pm

Join us on January 27 and January 29 for free introductory group sessions. Contact us today for more details.