November 2022 Blog

How do you express gratitude for the most precious gift ever? 

 There is boundless love surrounding our first grandson, Henry. 

I step into the newest, and next, phase of maternal love. 

It’s a delicate balance ~ 

Visit but not too long ~ 

Be that extra pair of hands ~

Shop and make meals ~ 

Offer wisdom but not too much ~

How to help…

Keep showing up. 

A dear friend and I say this to each other on a regular basis. 

It’s what we do, now that our kids are grown.  

Now that the next generation is joining us.

We stand in witness of their amazing life choices. 

Showing up… It’s how we give back. 

And forward to the next generation.

Henry is the sweetest bundle of joy. 

He’s awake for about an hour during the day. 

(What happens from 9pm-when we leave- and 9am-when we return to visit with Kelsey, Rich and...

AUGUST 2022 BLOG

Does this describe you? Squats well with others!  

I am grateful for the energy surges I receive when I push my body, just to the limit. Sometimes my body gives me a ticket when I’ve gone over the edge. That’s when I’m so glad to have a few self-care tricks up my sleeve. 

Now you can too.  

Warm it Up!

OK, maybe it’s a sign of graceful aging…I keep a heating pad next to my desk and use it often. 

My chiropractor recommended using heat for 20 minutes, a few times a day. 

I use one like this. The pad itself is a little longer so I can sit on it in the middle and get both my lower back and hamstrings. 

It’s great to have the 2 hour shut-off in case I forget to turn it off. 

Three heat settings offer options and the cover is washable. 

I’ll use it in the morning before I do my work out and I’ve warmed up my spine before I even start my warm...

October 2022 Blog

There’s a celebration about to happen.

And I need your advice… on how to be a grand mother. 

The beginning of the next generation…

Expanding who we’re caretakers of

Using the  history of our elders

Putting our spin on the narrative…

Wholeheartedly

With grace

Humbled 

And filled with gratitude.  

What is your grandmother story? 

Did you have one who told you stories, or soothed you through crises? 

Do you remember going to your grandmother’s home? 

What are the memories that are awakened? 

Both of my grandmothers died before I was born. I sought out grandmother role models. 

Several of the women on my street filled the bill. 

I remember Mrs. Schill with her cookie jar always filled with chocolate chip cookies that was next to a jar of Jergen’s Cherry Almond lotion. The smells are intermingled in my mind. 

Mrs. Davis’...

Move on up

Have you noticed this in the past few years? That your health is moving up on the to-do list?

People who were 55-90 years old were surveyed about their beliefs about their health and what contributed to a healthy lifestyle in a new study by AARP and National Geographic.

It was noted that participants recognized that good health is no longer a given and it’s a critical time to stabilize health and engage in activities that will improve wellbeing.

These last few weeks, I’ve been part of a teaching lab of my own making as I recover from Covid.

The three days of fever were debilitating and the lingering lung issues were worrisome and troubling.

I’ve known several people with long-haul Covid symptoms and wanted to avoid dealing, at all costs, with the ongoing effects of this insidious virus.

Keep this list handy

That’s when I created the list of alternative therapies that I repeated until I had that moment…you know...

June 2022 Blog

When the world seems overwhelming, what do you do to help refocus?

One of my favorite songs is “Seasons of Love” from “Rent”. 

The lyrics remind us to pay attention to what really counts. 

The melody is uplifting. 

And it’s a reminder that there are 525,600 minutes in a year. 

I invite you to embrace a few of these life hacks and create space for events and days where there is more patience, kindness, love, and understanding in your world. 

Time Chunk 

You have items on your daily to-do list. 

Studies show that when there’s a time limit associated with a task, the chances of it getting done in the allotted time increases. 

How do you know if you’ve reached your goal if you haven’t set one? 

Accomplish what you set out to do and befriend the feeling of a timely success. 

You’ve just created space, now fill it with something that feels good to...

Walking in springtime. Sounds like a song title. 

Ready to get out and release the winter dust that may have descended during the chilly months? 

Let’s go for a walk. Maybe even more than once a day. 

Even 15 minutes a day of moderate-intensity walking can increase life expectancy by three years and lowers your risk of death by 14 percent, according to Health magazine. 

Ever since I was diagnosed with sciatica back in July and was advised to not do forward bends, I took to the sidewalks, and trails. I love a challenge. I had relied on my beloved yoga community to supply me with mindful movement strategies for years. Could I meet my same exercise quota through walks and weights? 

FITT is good to follow to ensure a successful workout. 

Frequency reminds one to move often.  

Intensity brings to mind the idea that for moderate exercise, you can carry on a conversation, and for intense movement, it would be difficult to sing...

Signs of Spring

Which ones have you seen lately? 

My first harbingers of spring are usually the birds. On February 12, I saw and heard my first red-wing blackbirds. These songbirds are so apparent with their call (“come-for-tea”) and bright red wings. They usually arrive in a flock so it’s hard to miss them. 

The most important factor in noticing them is to be out in nature. Got a bird feeder? They’ll arrive there. Live near water? Blackbirds or other newly-arriving flocks can be found in a tree overlooking a stream, river, or lake. 

Call to them. Repeat their song and they’ll respond to you. I love doing this as I walk past a tree that they’re sitting in. I feel as though we’re friends. 

Another sign I noticed is magpies with twigs or grasses in their beaks. I don’t see where they’re landing and yet I know there will be squawking in a few months from babies demanding (in no...

How big is your heart?

As a powerful 50+ woman, do you struggle with ways to keep your heart healthy? 

Just think about it, your heart beats 100,000 times a day. It is part of the autonomic nervous system. 

Thank goodness that all of this remarkable reliability takes place without us having to think about it. 

February is Healthy Heart Month-a perfect month for Valentine’s Day! 

Here are a few heartful facts…

An adult heart is about the size of two hands clasped together. A child’s heart is about the size of a fist. 

The youngest person who underwent heart surgery was one minute old. 

More heart attacks occur on Monday than on any other day of the week.

The fairy fly, which is a kind of wasp, has the smallest heart of any living creature.

Your arteries are 4 millimeters thick (It doesn’t take much for greasy foods to clog them).

It only takes 20 seconds for a red blood cell to...

January 2022 Blog  What's More Important than Your Optimal Health?

We have so much to focus on, so much to learn and witness. 

Let’s get set up for this year’s success. 

What’s more important than your optimal health? 

Use your energy as wisely as possible. 

Make a difference, as you live a balanced life. 

What will your next purposeful health chapter look like?  

How vital is it to Nourish Your Vitality? 

This is the byline of ARAY Wellness Coaching. What does that mean to you? 

Especially as we move more comfortably into the seat of the elder, we need ways to boost our balance on body, mind, and soul levels. 

Know how to switch from the fear of falling, to embracing empowerment. 

To silence the food gremlins and be the boss of your food and drink. 

How many of you wish you could keep your cool more often when the situation starts to heat up? 

This awareness of your vitality...

Once again, the Holidays are upon us!

Who’s ready to look at them through a different lens? 

Be open to new possibilities. 

Grab a pen and paper. Close the door. Pretend it’s a brainstorming session with yourself and make two lists with five items on each one: 

List # 1: five things that you have your heart set on doing between now and January. 

List # 2: five items that you’d like to let go of between now and the New Year.  

Post the lists in a common area as Redesign Reminders. As you reflect on how you are redesigning the holidays, here are a few attributes that will help along the way...

Self-compassion will soothe your racing heart or dry the tear after a difficult conversation. When I was at a low point, a friend once let me in on a secret. She said, “Compare and Despair.” It’s become one of my mantras. If you need a time-out to prevent blowing your stack, take it. There will be less to...