Self-Coach Sunday 88: Massage The Machine

We tend to lead overly-busy, stressful lives. A massage can be a wonderful balancing gift that may help you relax and unwind. There are many types: sports, therapeutic, Reiki, shiatsu, acupressure, reflexology, and more. Experiment with the different types and find the one or two that you respond best to.

Getting a massage is a great way to combat the stress in our busy lives. Not only is this great for muscles and relaxation, but there are so many physiological and psychological benefits as well. You also become more in tune with your body and intuition. If you are serious about being happier, get a regular massage – at least once a month.

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Self-Coach Sunday 72: Leverage The Telephone

There are a few ways to do this. First, put a 10-minute limit on phone calls. Always try to end the conversation first, and do it with grace. Keeping your calls short and friendly will show your professionalism and value of time.

Another way is to take advantage of voice mail. You do not have to answer the phone every time it rings. And now with caller ID you can assess the call as it comes in as to whether to let it go to voice mail or pick it up. Letting the call go can free you to focus on whatever task you were working on when the call came in. Once you finish that task, you can go back and call that person and utilize the 10-minute plan. Use your phone as a tool to increase, not decrease, your effectiveness.

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Self-Coach Sunday 64: Master The Art Of Delegating

Delegating is a skill we all need. That way you can start doing more of what you love. Here are three skills to help delegate well:

  1. Invest the time and energy to fully train the person to whom you are delegating
  2. Delegate the whole job. Once that person is trained, let them figure out how to get to the end result.
  3. Establish a reporting or check-in system. It can be verbal or written.

Delegating is as easy as one, two, three.

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If you are interested in coaching or have questions, please feel free to contact me.

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Health & Wellness Wednesday 2: Yoga

September is National Yoga Month!

 Among the many benefits of yoga, add pain relief. Harvard Medical School’s Healthbeat offers an excellent article on the physical benefits of yoga. In addition to enumerating some of the many health benefits, one area the article discusses is how yoga can be used in pain management, including studies showing how yoga can help reduce back pain…

In one study, published in the journal Spine, people with back pain who did two 90-minute sessions of yoga a week for 24 weeks experienced a 56% reduction in pain. They also had less disability and depression than people with back pain who received standard care, such as pain medication. The results also suggested a trend toward the use of less pain medication in those who did yoga. When the researchers followed up with the participants six months after the study, 68% of the people in the yoga group were still practicing yoga an average of three days a week for an average of 33 minutes per session. That’s a good indicator that they found yoga to be helpful.

… and arthritis pain:

In a 2014 study of 36 women with knee osteoarthritis, those who did yoga experienced significant improvements in their symptoms compared with women who didn’t do yoga. The yoga group had a 60-minute class one day a week and then practiced at home on several other days, averaging 112 minutes of yoga a week on their own. After eight weeks, they reported a 38% reduction in pain and a 35% reduction in stiffness, while the no-yoga group reported worsening symptoms.

Many yoga proponents say that it can help with alleviating other pains as well, from migraines to digestive distress.

Here are a few low impact, beginner yoga exercises for low back pain

https://www.youtube-nocookie.com/embed/BH-2oT54PjY?rel=0

In a prior article, Healthbeat talked about another health benefit: It’s no stretch — Yoga may benefit heart disease. Of course, these aren’t the only health benefits – many people turn to yoga for relaxation, to reduce high blood pressure, to enhance digestion and to improve sleep. Here are some other potential benefits:

  • Reduces stress and tension
  • Relieves pain
  • Increases joint and muscle strength
  • Enhances flexibility, balance and mobility
  • Improves heart health and circulation
  • Strengthens bones
  • Helps weight loss or weight maintenance
  • Boosts energy and immunity
  • Improves sleep