In early March of 2020, when I first read some of the news about Covid and before the notice to Shelter in Place happened, I remember thinking how we could all be living with uncertainty if what I was reading were true. But, I have to admit that I was also burned out and thinking how nice it would be to have a couple of weeks off from teaching at the Pilates studio where I work part-time.

Because I had started working at that studio just as I was entering the radiation phase of cancer treatments, I went from sick to almost dying to teaching 27 hours a week while still in treatment, so I was due for a break.

As the story goes, I got two weeks off and then some. As the Pandemic progressed, most of the world and I were living with uncertainty in massive proportions and fearful of Covid and how our lives and our loved ones were being impacted.

Although that was a difficult time, I weathered the storm.

As the Pandemic comes to an end, a war rages in Ukraine, and fuel and groceries prices, along with everything else, have skyrocketed. Even the cost of horse board has risen with the increase in hay prices.

Then the other day, while a group of us were discussing world affairs, it was suggested that "with the cost of board, perhaps we should think about selling our horses to relieve some of the financial burdens." I asked her back, "how would you feel about selling your dog or your children? I'll stick it out and weather the storm along with everyone else, but thanks for your input." That person doesn't know horse owners or me very well.

In a world filled with uncertainty, the point of this story is that today, even with a war, increasing prices, and before we could ever take a full breath from Covid, I feel like the world is back in that place of uncertainty and fear. I'm not sure we've ever left it. Yet, despite the uncertainty and fear still lurking, we can do something about it.

Here's what I've been doing. Perhaps it will help you too.

Gratitude – Each day, when I wake up, and before I climb into bed at night, I say aloud what I'm grateful for. I'm also writing it in my journal.

Seeing – I'm seeing what is in front of me and reflecting on what I can or cannot change about the situation. I can't fix everything, but I can examine what's in front of me with a different lens by not blaming myself or anyone else. Instead, I'm letting compassion guide me as I would for any three-year-old child. By letting go of blame and separating of what's in the past or in front of me—I win!

Blessing – Knowing that there is a greater purpose beyond what I see is also helping me push through the storm. I have this amazingly old oak tree outside my front door that each year sheds giant leaves that are 12 to 14 inches in size; as it sheds its leaves and goes dormant for the winter, I reflect on what I, too, can shed. Now the branches are filled with buds, and I wonder what blessings will be bestowed upon me as spring progresses, and the buds turn to leaves. I must also mention the very old Camellia tree outside my back door filled with flowers. It does make me sad when the flowers start to fade and leave the branches, as it's gorgeous, but I know that they will always return. So, each morning as I step out the door, I bless the landscape I see before me, my body for surviving cancer, and even the tears that I've shed this past year.

Coaching – This month, Cody and I coached two teen girls. Both were dealing with different issues related to the Pandemic. Next week I will be coaching a young woman whose fiancé overheard me talking with someone else about my equine coaching.

And…

As an Equine Coach, Cody plays a vital role in that part of my coaching business, as we've helped many get through some tough times in life. So selling him would not only rip my heart out, but it wouldn't allow me to help all those that have stepped into the arena with us and left their troubles on the arena floor.

Yes, as a life coach, I coach over the phone and zoom too, but everyone that's stepped into that arena with us knows the profound experience they've had getting coached alongside a 1200-pound animal who doesn't hold any judgment.

So, I'm weathering the storm and am not going to let fear win or any self-doubt win.

Here are a couple more tools that might help you get through tough times —

Move Your Body – Movement shifts energy. If you feel down, fearful, or anxious, take a walk, go for a run, ride a bike, stand up and shake yourself about, sing, start laughing until you can't stop, or even scream in a pillow. Either way, you'll feel better.

Get Out in Nature – Research has proven nature to be healing as it can improve health and reduce stress hormones. It's good for the soul.

Set an Intention – Set your intention for staying in the present moment because the now is damned good if we use the tools above.
Psychologist Elisha Goldstein, author of The Now Effect: "Our intention is at the root of why we do anything and plays a fundamental role in helping us cultivate a life of happiness or unhappiness. If we set an intention for wellbeing and place it at the center of our life, we are more likely to be guided toward it."

If you'd like some more ideas on how to weather the storm of life's current affairs, head on to an old blog post, Calm Confidence in Uncertain Times.

Also, drop me an email and let me know how you're doing and know that I'm here when you should ever want to talk or meet Cody.

In love and health,
Vonie

Earlier today, I was waiting outside a local coffee shop to visit with a friend when it hit me that it was so noisy in the area. Then, as happens sometimes, the idea of a blog post hit me with a smack on the forehead. When that happens, I send myself a text so I don't forget the idea.

So while I was sitting down to write this post, I thought it would be a good idea to do a little research about the state of our world and the noise around us.

I didn't get far in my research before I saw this video. If you don't open it, you'll be missing out on a fantastic video. So, do open it, watch it, and learn some interesting facts about the noise pollution crisis we are all facing.

Also, as I was preparing for this post, I had a shortlist of things you could do to get away from the noise, but the video covers that as well, so I'm not going to reinvent the wheel here.

As you can see, I'm telling you, you've got to watch the video.

Because In a World Filled with Noise

If you're one of those people who has a hard time sitting in silence, ask yourself, what in your life are you specifically trying to avoid?

Sometimes, some of us, myself included, find ways to keep noise around so we don't have to sit in silence with thoughts we want to avoid.

Then some spend too much time in thought, with a loop of the same negative sequence (noise) playing repeatedly. That's a whole different kind of noise.

If you're one of those, yip, I've been there too!

Then it's essential to navigate your way out of the loop and find a place of silence. This is where the practice of meditation can come in handy.

Let me know how you like the video, as I would love to hear your thoughts.

In Health,

Vonie

Last week I wrote about Sugar Addiction and mentioned that I'd write this week about ways to reduce or eliminate sugar.

Some people think it is easy to give up or eliminate sugar, but...

Is it REALLY EASY?

Good question!

It depends — how addicted are you?

No matter how little or a lot you are addicted to sugar, the cravings don't go away overnight, but they do eventually go away.

Listed below are some tips to curb sugar cravings and reduce or eliminate sugar from your diet —

• Add some fresh or frozen fruit instead of sugar or sugar substitutes to your favorite oatmeal or cereal.
• Eat protein and fat-rich whole foods, such as meat, fish, eggs, full-fat dairy products, avocados, and nuts.
• Don't keep sugar in the house. You're more likely to eat those sugary snacks when it is readily available. Instead, search for the fruit or nuts.
• Avoid low-fat foods that are typically higher in sugar content. Instead, eat full-fat foods.
• Eat whole foods. Most processed foods are filled with hidden sugars. There are more than 50.
• Avoid snack foods that are often labeled "healthy" as they often contain more sugar than you might think.
• Ditch the sugary drinks and drink water instead. Flavor it with fruits, mint, and some veggies like cucumbers.
• Replace high sugar condiments such as ketchup and barbecue sauces. Try salsa, mustard, or hot sauce.
• Although fruit contains sugar, it's a natural alternative to high sugar desserts such as cookies or pastries, so grab an apple instead.

Things to know about a sugar detox. (The Sugar Flu)

The decision to reduce and/or cut sugar can result in withdrawal symptoms, such as ...

• Depressed mood
• Anxiety
• Sleep pattern changes
• Cravings for sugar and other foods

Rest assured, these symptoms will go away.

If you choose to go on a sugar cleanse, let me know how it goes.

In Health,

Vonie

P.S. Get your free Guide to Hidden Sugars by signing up for my newsletter.

In the United States alone, it is estimated that Americans consume 22 teaspoons of added sugar in their daily diet. On top of what they are already consuming, that equals an additional 350 calories per day. Granulated sugar, a refined (simple) carbohydrate, is 4 calories per gram, and one teaspoon equals 4 grams.

The Dietary Guidelines for Americans eating a healthy diet is the equivalent of 45 to 65 percent of their total daily calories as carbohydrates, which is 225 to 325 grams of carbs per day. That's 900 to 1,300 calories a day in carbohydrates. Then add an additional 350 in refined sugar; you've got close to the recommended 2000 calories a day at the upper end.

Complex carbohydrates are made up of fiber, starch, and sugar, while one carb serving is about 15 grams. That could be a small piece of fruit or a slice of bread. So the nutrient quality depends on how much fiber, starch, or sugar is in the food source.

Here's the problem with carbohydrate consumption.

The average American diet consumes a lot of processed foods that are high in sugar content versus whole foods. Here's another issue, whole grain bread is also listed as a dietary recommendation. However, in the U.S., the wheat fields and other crops are sprayed with Glysophate (think Roundup). If the earth and plants are consuming that spray, so are we. And this is another topic for discussion.

Here's my point in all this, sugar is over consumed in the U.S., and it's no wonder the U.S. is dealing with heart disease being the number one killer of men and women, with cancer the second leading cause of death.

And…

Sugar addiction is no joke!

 

I could go on and on about sugar addiction and eliminating or reducing the amount of sugar you eat, but instead, I will save that for next week.

However, in the meantime, here is a PDF from the U.S. Department of Health and Human Services that can give you some more information; if you haven't ever received my Guide to Hidden Sugars, signup for my newsletter and receive your free guide.

Until next week.

In Health,

Vonie

Core strength, flexibility, and posture are vital in maintaining balance and stability in our daily activities and it is ultimately essential for avoiding injury.

As we enter the senior years, although some of you reading this aren't anywhere near being a senior, it is still essential to understand the significance of how one's fitness level can affect your health and well-being.

Injuries and other factors can interfere with daily living causing one to lose their core strength see a decline in posture, balance, and flexibility. However, if your core is strong, you have good flexibility and posture, you'll keep some of it in times like what I went through.

For example, when I developed cancer in my right knee, I couldn't push off the ground to mount my horse, let alone climb into bed. And when I finally got back to riding, it was difficult to mount as I had lost much of my core strength during the initial knee injury, diagnosis, and treatment.

 Yet, as a long-time fitness professional, I persisted and was soon riding again, balancing on one foot, etc.

What is the Core?

Many believe the core only to be stomach muscles. That isn't the case.

The core body includes the stomach muscles (transversus, rectus abdominis, internal and external obliques), pelvic floor muscles, multifidus, the erector spinae, hip muscles (adductors, abductors, glutes, etc.), and the diaphragm. With proper core functioning, a person can better maintain good posture and balance and rotate the torso with ease.

Balance for Every Body

In addition, maintaining a strong and supple core is beneficial to your overall health.

Muscles and Their Functions —

The back extensors (multifidus and erector spinae) extend the spinal column and help you to sit tall. If the lower back (lumbar spine) is hyperextended, there is too much curve to the lower spine. However, if you overly slouch, you are excessively flexing the spine. 

This is where the abdominals play a significant role.

The transversus abdominus (the deepest layer of abs) needs to be strong enough to support the low back and help take out the excessive curvature, which is referred to as an anterior pelvic tilt (think of the pelvis as a bucket filled with water spilling to the front of your body; when slouching, the bucket is tipping backward, and water is spilling to the back).

The oblique muscles that lay on top of the transversus are used when rotating the torso and help us maintain the ability to do simple chores like looking out the car's side window. Their function is rotation, lateral flexion (a side bend), and assisting with flexion of the spine (bending forward). It is essential to find a neutral position of the pelvis for comfort and safety because excessive force is exerted on the lower back muscles and vertebra if slouched or hyperextended while rotating the torso.

The top layer of the abs is the rectus abdominus, also important the core; its function is forward flexion of the spine (bending forward). However, when slouched at the upper back, undue stress is placed on the internal organs and thoracic spine (upper to mid-back), so it is essential to maintain a good upper back posture.

The hips play a crucial role in sitting comfortably and without pain. The hip flexors (front of hip) attach to the five lumbar vertebrae in the lower back. If these muscles are overly tight, they pull on the low back creating stiffness and reducing the spine's flexibility.

The Bottom Line —

If the core is weak and you lack flexibility or good posture, the potential for injury increases and can even set you up for postural issues.

I hope this short article has provided some incentive to spend some time on your overall fitness.

If you're uncertain what exercises you can do, you can download the PDF I created for Mounting Your Horse with Ease. See the form below!

Although the PDF is geared towards horseback riders, the exercises will work just as well for you as they will for someone wanting to mount their horse, as each exercise is specific for improving core strength, flexibility, and posture for horseback riders. With consistency, you'll maintain joint health, core strength and flexibility, and the stamina needed to enjoy daily activities for many years to come.

 

In Love and Health,

Vonie

 

P.S. — If you'd like to read the article that inspired this post, go to Stay Balanced and Safe in the Saddle at Northwest Horse Source Magazine.