Wednesday, December 21, 2011
Wellness coaching clients often identify that stress is manifested in their bodies because of the thoughts in their minds. On this day, I offer up the following for all of us who seek peace within -
it does not mean to be in a place where there is no noise, trouble, or hard work. it means to be in the midst of those things and still be calm in your heart.
May you all healthfully seek peace within even when life seems to be falling apart.
Tuesday, December 20, 2011
2012 Wellness Retreat at Fort Wayne Dance Collective
Saturday, January 7, 2012
8 a.m. to 12:30 p.m.
(See sidebar to right for all the details!)
Start your new year off with a relaxing, centered time to practice movement fundamentals, yoga, creative movement, relaxation techniques, and self myofascial release. Meet with friendly people and eat delicious food.
Your morning starts with a relaxing tea time to wake you up, followed by a movement fundamentals classed based on the work of Irmgard Bartieneff, designed to increase your physical intelligence. After that, you can choose between a mid-paced yoga workshop to stretch your body and restore your mind, or learn about how to heal your body through Creative Movement, myofascial release, and relaxation techniques with wellness specialists, Pam and Kelly Holt.
Casa Ristorante will provide a delicious lunch in a relaxed environment where you can meet and talk with friends.
Sign up today!
Wednesday, December 14, 2011
Although this may sound like an overwhelming statement, let me pose it differently in two questions:
Please describe what gives you a sense of purpose in life?
What activities have meaning or "heart" for you?
My work as a personal trainer, Corrective Exercise specialist, and Wellness Coach certainly are purposeful and have meaning for me because the "work" I do guides others to be happier and healthier in their lives and to heal their bodies. Years ago, however, my work did not have this same meaning and sense of purpose; something was missing. As I searched for what could truly help people change their lives, I discovered behavioral Wellness Coaching for my clients and began integrating as much "heart" as science into both my coaching and training sessions with them. I truly look forward to my work now - it has meaning and purpose for me as well as for my clients.
In my personal life, I enjoy taking photos of nature such as those in recent posts. I become truly absorbed attempting to capture a "moment" in time. My photos are
not professional in nature - I've never taken a class or read an article on photography and I use an inexpensive digital camera. It is the total absorption - when time truly does seem to stand still in that very moment, when thought is suspended - that has meaning and heart for me.
As a Wellness Coach for clients throughout the country and those here in Fort Wayne, Indiana and New Haven, Indiana, and the surrounding communities, I observe clients as they find their purpose and "heart" by taking small, meaningful steps toward the life they wish to live.
Please consider those two questions and let your answers guide you through this season, but more importantly, may your answers turn into action and guide you through the rest of your days.
Friday, December 9, 2011
6-Week Jump Start Discount Packages 2012
Available Thru March 5, 2012
View the link below to see One-to-One's life-changing 6-Week Jump Start Discount Packages 2012.
This is the year to say "yes" to YOUR self care, health, and happiness! Partner with One-to-One to find your own level of healthy living -strong body, strong mind, energy, life balance, confidence and happiness.
One-to-One is conveniently located for Fort Wayne, New Haven, and surrounding community residents. Wellness Coaching sessions are conducted via telephone. Our quiet, private studio is the perfect place to learn, experience, and embrace a healthier you.
Hope to hear from you soon!
Thursday, December 8, 2011
And Another Success Story with
One-to-One Corrective Exercise!
As a personal trainer, wellness coach, and Corrective Exercise specialist in the Fort Wayne, Indiana area, I observe elimination of pain in client's bodies every day. A recent success story follows:
A client shared with me in late November she was scheduled for carpal tunnel surgery for December. I suggested we try a Corrective Exercise protocol to see if we could reduce her symptoms. Within 30 minutes we had ELIMINATED her tingling and numb fingers and she was given a protocol to take home which requires less than five minutes per day for her to continue on her own. Two weeks later she indicated she had some residual numbness in the same hand. After reviewing the first protocol and making some adjustments to her at-home technique, she is symptom free - no surgery needed!
Fascia, a form of soft tissue, is the organ system of stability and movement quality. The new science of fascial fitness is opening up doors for people to reduce or eliminate body pain, reduce stress, improve the quality of their movement (functional, daily movement as well as exercise movement for health, fitness, and sports) and as the story above indicates - avoid surgery.
Most injuries are connective (fascia)tissue injuries, not muscular injuries. Corrective Exercise can prevent and repair damage and build elasticity and resilience into our bodies systems.
Because of what we now know about fascia, traditional anatomy is inaccurate based on a fundamental misunderstanding of our movement. All of the answers are still developing - rapidly - but we now know that if we train the fascia, we will get amazing results.
Give One-to-One a call at 260/749-7226 or contact us at pam@pamholtonetoone if you have read this blog and believe you may be a candidate for Corrective Exercise. Actually, we are ALL candidates for this revolutionary science-based body work!
Cooper Aerobics: Tips From Our Experts: Sleep Well This Holiday Sea...: The holiday season is here! Festive decorations, sparkling lights and baked goodies, the holidays are time of joy and excitement. But it m...
Monday, December 5, 2011
In a previous blog, Pathway . . ., questions were posted for your consideration with a promise of more questions to come.
What is your spiritual base or belief system? How do you draw upon your spiritual beliefs for support and to help you with moving forward with your life?
Spirituality has been defined in a number of ways. These include: a belief in a power operating in the universe that is greater than oneself; a sense of intereconnectedness with all living creatures; an awareness of the purpose and meaning of life and the development of personal, absolute values. It's the way you find meaning, hope, comfort, and inner peace in your life. Although spirituality is often associated with religious life, many believe that personal spirituality can be developed outside of religion. Acts of compassion and selflessness, altruism, and the experience of inner peace are all characteristics of spirituality.
One wellness coaching client chose to do an assessment that involved their "Connectedness" to different aspects of their life including relationships, involvement with nature and environment, social aspects of oneself, work life, and spiritual connectedness. After the assessment, this client chose to explore further their spirituality. As an outcome (several weeks later) they are discovering amazing aspects of themselves and those around them such as compassion, forgiveness, empathy, patience to name a few. Their spiritual exploration started with the definition above that they found while "surfing the web" and it felt comfortable to them.
As a wellness coach, it is amazing where my wellness coaching clients reach to find their health and happiness. I encourage you to answer this question (and those posted previously) during this month of December; if you wish to explore further and need a helping hand, simply contact One-to-One.
Peace to you this day . . .
Saturday, December 3, 2011
Saturday, November 19, 2011
More good news you are using: dispelling the myths of aging and moving functionally through your day! You go One-to-One clients!
Plan the event and work it! Tried and true recommendations that have worked for years for One-to-One clients to not just maintain their weight during holiday seasonal eating but to actually lose weight from November to January 1.
1. What accomplishments or events must, in your opinion, occur during your lifetime to consider your life satisfying and well-lived?
2. What is your secret passion in your life? Something you may or may not have allowed yourself to do so far, but which you would really love to do.
3. What unique gift or knowledge do you have to contribute?
By pausing to answer these types of questions of ourselves, we begin to "see our path" and have a clearer sense of what we wish to do with our lives rather than just why.
Enjoy the process - more questions to come!
Knowing What to do and Doing it are two different things, hey? Change your mind, change your behavior - you CAN do it! People from all over the country - including those in Fort Wayne, Indiana and New Haven, Indiana - utilize One-to-One Personal Training and Wellness Coaching to reduce or eliminate medications due to changes they make behaviorally by partnering with One-to-One.
Get the "monkey off your back" and begin your process of healthy change today.
Thursday, November 17, 2011
We should continue to be aware of the progress of regenerative rather than reparative "fixes" for our bodies. Amazing what is becoming available compared to a few years ago! The goal of course is to not get to the place where this is necessary. So if you are feeling discomfort or pain in your body, don't wait until it becomes chronic and causes serious damage. Instead, contact One-to-One and let's partner for your health and happiness.
Food feeds the brain as well as the body. Living with a healthy brain is much more fun than living with just a healthy body! Eat well, live well, and enjoy your food.
Consider giving yourself the gift of a pain-free body with easier movement and greater happiness this winter season with One-to-One's Corrective Exercise Programming.
This article simply explains a "little bit" of what a Corrective Exercise Program can do for you!
We are conveniently located in a relaxing private studio in the Fort Wayne, Indiana and New Haven, Indiana area.
Monday, November 14, 2011
A warm thank you filled with honor and gratitude from Kelly and I to all those who attended yesterday's One-to-One Celebration in Fort Wayne, Indiana. Because of your personal evolution, YOU are the new face of wellness - YOU are the role models for your children, grandchildren, community, our country and the greater world culture. Be happy, be healthy and if One-to-One can partner with you
along your way, we are here. Celebrate life!
Saturday, November 12, 2011
Know your own body before incorporating these smooth moves into your movement program. Don't know your body - don't have a program? Then call One-to-One Personal Training, Wellness Coaching, and Creative Movement to give yourself the gift of a healthy body and mind.
We are conveniently located for residents of Fort Wayne, Indiana, New Haven, Indiana and surrounding cities.
Wonderful information for this upcoming Holiday season of plentiful food. Focus on gratefulness, family, and friends rather than the food.
Also focus on maintaining weight during the holidays rather than losing weight (if you need to). This way you will have "succeeded" since many Americans pack on pounds during November and December. Then call One-to-One to achieve additional success at the first of the year and be on the lookout for our Quick Start 2012 packages available soon for those living in the Fort Wayne, Indiana, New Haven, Indiana, and surrounding communities.
A "little" adds up to "a lot". Just move your way to health and happiness!
"The issues are in the tissues" is an expression I heard long ago. It is only with the current research and partnering with client's for their Corrective Exercise programs and behavioral Wellness Coaching for positive lifestyle change that I now fully understand what this expression means.
Thomas Hanna, PhD, who created Hanna Somatic Education, taught that the neuromuscular system has two basic responses to stress. He called these responses the "red-light reflex" and the "green-light reflex." The red-light reflex, also known as the startle response, is the sustained adaptation of the neuromuscular system to negative stress. For example, if you feel threatened, your body draws inward to protect itself from the stressor. You tighten your abdominals, round your shoulders forward, clench your jaw, narrow your eyes and push your head forward. It's as if you had just been punched in the stomach. The red-light reflex contracts the spinal flexors.
In contrast, the green-light reflex contracts the spinal extensors. It is responsible for readying the body and preparing it for action. An example would be a soldier standing as tall as possible, ready to respond to a challenge.
It is important to be aware of these instinctual responses as they create pain and dysfunction in the body. It also demonstrates the need to incorporate stress reduction practices with One-to-One Wellness Coaching into a Corrective Exercise program for clients.
Please remember, stress is not just an adult experience - children experience it as well. They, too, are candidates for One-to-One programming and will benefit greatly. The One-to-One
studio is convenient for clients living in Fort Wayne, Indiana or New Haven, Indiana and surrounding cities as well.
Begin this day with awareness of your breathing, and observing your thoughts, return your mind to your breathing. You will have taken a step toward happiness and reduced the stress in your mind, body and spirit.
Thank you to Justin Price of the BioMechanics in San Diego, California for his description of Thomas Hanna's work which appeared in the January 2008 IDEA Fitness Journal.
Thursday, November 3, 2011
Ahhhhh . . . change your mind, change your life - beautiful message. Kelly and I attended this conference last year in Palm Springs and returned with amazing education and insight for our clients in Fort Wayne and New Haven, Indiana and ourselves!
Discover YOUR motivation to take care of yourself this winter! This is the season to call One-to-One Wellness Coaching to uncover that motivating factor (done over the telephone if you don't want to shovel the driveway!) , explore the great outdoors this winter with One-to-One on amazing Fort Wayne, Indiana and New Haven, Indiana trails (wish to learn to cross-country ski anyone?), experience Creative Movement with Kelly (indoors where it's warm and cozy). Simply call 260/749-7226 or e-mail email@example.com to get your winter mood elevated in advance of the snow and ice!
Wednesday, November 2, 2011
A friendly reminder that this November 13 Special One-to-One Event at Pine Valley Country Club in Fort Wayne, Indiana requires an RSVP by this Friday, November 4. You don't want to miss the fun, food and wonderful people so call 260/749-7226 or e-mail firstname.lastname@example.org to tell us we will see you there!
Before we can get to where we want to go, we must first focus our direction on our life style choices. The following exercise will add clarity to the primary areas you want to focus on with One-to-One Wellness Coaching. Please describe the areas you would like to change or improve in your way of living. How will it look when I accomplish my goals?:
1. What I would like to change or improve is . . . (list five areas).
2. How will your health/life change when this is improved or changed?
Please remember that One-to-One Wellness Coaching is a positive method of behavioral change that looks from the present (now) to create a new vision for tomorrow (future). Have some fun with this exercise and see where it takes you. You can write a different story for your future because you are the only author of your life!
Be well and have fun!
Tuesday, November 1, 2011
Thursday, October 27, 2011
Only one week remaining to RSVP for the One-to-One Special Event, 2:00pm-4:00pm, at Pine Valley Country Club on November 13. We welcome everyone to attend and to celebrate, learn, and share. We just need to know to expect you (and a friend or friends if you wish) no later than RSVP deadline on November 4. So give us a call at 260/749-7226 or e-mail your RSVP to email@example.com.
We hope to see you on the 13th!
Wednesday, October 26, 2011
Corrective Exercise is booming! But even though Corrective Exercise (CE) has been around a long time, I find most people are unaware of it's existence or value to them. All the certifying organizations in the fitness/wellness industry offer continuing education courses on Corrective Exercise. Even One-to-One clients who were once resistant to CE are beginning to understand that their end goal may require customized CE techniques, which may mean taking a step backward in their program for a short while before moving forward again.
CE is popular because in the U.S. alone, musculoskeletal conditions account for approximately $254 billion a year in associated healthcare costs, lost productivity and medical resereach (United States Bone and Joint Decade 2002). This means that human dysfunction, malalignment and associated pain cost the U.S. more than $695 million per day (and these stats are from 2002!). These conditions affect the economy, but their profound and dramatic effects are causing many people to suffer.
Pain issues are in the spotlight. Consequently, more and more qualified professionals are entering the CE arena. World-renowned physical therapists, exercise physiologists, doctors and biomechanics specialists are bringing quality research to the fitness and wellness industry contributing to the booming business of CE.
Computer use, technological advances and improved efficiency mean we all attempt to perform beyond our means. (We have become so efficient at NOT using our bodies for the purposes for which they were designed that we are losing function and creating pain in ourselves.) This kind of pressure has devastating physiological and psychological ramifications. As a result, CE specialists will continue to recognize the value of behavioral coaching (One-to-One Wellness Coaching) alongside the CE program. One-to-One Wellness Coaching in combination with a CE program is a powerful tool.
One-to-One Personal Training and Wellness Coaching can move you forward to a better quality life - moving well with amazing physical, mental and emotional energy. Contact me to learn more at firstname.lastname@example.org or 260/749-7226.
A big thanks to Justin Price, co-owner of The BioMechanics in San Diego for his article in the January 2008 Idea Fitness Journal that provided valuable information for this blog.
Thursday, October 20, 2011
As a certified Wellness Coach, my clients are often called upon to look closely at their beliefs. An example shared by many clients has to do with their high stress level due to "too many things to accomplish, not enough hours in the day, procrastination of important tasks". When asked what they use to organize their "to do" list to better manage their time, they reply that using a time-planning tool (day-planner, calendar) is "too restrictive" or they forget to use it. Instead they just run this "to do" list around in their heads and try to remember appointments in their heads as well. When we break down the belief that a time-planning tool is "too restrictive" and the downside of forgetting to use it, they soon see that their "method" of keeping all this information in their head is actually more "restrictive" and stress-producing than using the tool because it restricts them from lowering their stress allowing their mind and their actions to be more peaceful and calm.
Beliefs can be reflections of our values (See previous Blog on values topic), or they can be based on false assumptions or perceptions. To change a "limiting" belief we must recognize it as a limiting belief, analyze where it came from re-evaluate its accuracy (is it working for me now?), and replace it with a more accurate belief.
Be healthy, question your beliefs. Live your life rather than life living you!
Wednesday, October 19, 2011
Remember this article is for the "general population" - good info, just not personalized. Please ask or contact me if you have questions specific to YOUR personal warm-up and cool-down for different types of aerobic activity and/or strength training.
Be happy and be well as you warm-up gently into this amazing day!
Monday, October 17, 2011
This almost sounds like the start to an infomercial except I did not finish the opening line with "in 10 days"! So what does "thinking and acting outside the box" have to do with feeling better (less pain and inflammation, more energy, less body/mind stress)? You know the saying that goes something like "if you keep doing the same thing and getting the same result, try something different" - Corrective Exercise is the "something different", the "think and act outside the box"!
Most injuries are connective tissue (fascial) injuries, not muscular injuries - so how do we best train to prevent and repair damage and build elasticity and resilience into our bodies? There are 10 times more sensory nerve endings in your fascia than in your muscles; therefore, how do we change the fascia as well as the muscles? By taking a different approach to exercise (and all functional body movement) with Corrective Exercise! We must train for fascial fitness! New research reinforces the importance of fascia, other connective tissue, and the movement "brain and the evidence all points to a new consideration within overall function of the body.
The "traditional" (old and outdated) methods used to reduce and eliminate soft-tissue pain and dysfunctional movement patterns in the body do not "heal the body"; in fact, it often makes the problems worse. Corrective Exercise uses a simple three-part approach to re-teach and re-program cues between the the soft tissue, the muscles, the brain, and the nervous system so that you can move forward with sustainable success to your active life. This approach uses an in-depth assessment, self-myofascial release, active stretching, and specific body-weight-only movement patterns through a simple system designed specifically for you that you can replicate at home.
Think this sounds "too good to be true"? You may wish to speak to some of the many clients who have done Corrective Exercise for low back pain, SI joint pain, hip pain, knee pain, neck and upper back pain, foot pain, etc. They are happy to share their good news with you (references provided upon request)!
I will, however, tell you one client's story. On March 18, an 81 year old woman with chronic back pain and a limping walk for the last 13 years following a surgery to insert rods in her low back to "eliminate" her pain came for her assessment. At assessment: On a 1-10 pain scale (10=the worst you can imagine), she reported a level "9" pain (9=severe enough that it makes you stop in the middle of an activity or not be able to complete it at all; difficult to think of anything else but your pain). She was unable to spend more than 30 minutes on her feet due to the pain. She had 3 goals: decrease the pain and associated fatigue, have ability to walk for one mile for enjoyment and exercise, and walk up and down a hill to get access to the lake from her summer cottage without needing assistance or limping. Exactly 8 weeks later on May 18, this woman reported having a pain level of "0-1" (0-1=very little or barely noticeable pain) and has reduced fatigue. She is able to walk up and down the hill at the lake without limping or pain or assistance. She continues to pursue her "walk one mile" goal and at present is stationary cycling for 10-15 minutes followed by 10 minutes of outdoor walking every day.
I applaud this woman and am happy for her; she chose to "think and act outside the box". Please consider One-to-One Corrective Exercise; if this woman can do it, so can you!
Monday, October 10, 2011
A Very Special One-To-One Celebration!
Sunday, November 13, 2011
2:00 to 4:00 pm
Pine Valley Country Club
2:00-2:30 Mingle and gather; light refreshments
2:30-3:30 Brief presentation
3:30-4:00 Q&A; depart
Plan to celebrate, learn and share!
Pam Holt, founder of One-To-One, is recognized as one of the areas foremost fitness and wellness experts. With over 25 years of experience as a personal trainer, wellness coach, physical fitness specialist, mind/body specialist, and exercise and aging specialist, Holt uses a combination of knowledge, experience, and limitless energy to educate, empower and evolve her clients.
A warm thank you to Daryl Yost, client extraordinaire, for inspiring and hosting this gathering.
Thank you to Media Sponsor, Emley Design Group -Design and Marketing Communications, for their assistance with this event.
Please RSVP by November 4th at 260/749-7226 or e-mail: email@example.com
Please feel free to bring a guest and if you have others who might be interested in attending, please let us know - we'll be happy to send them an invitation!
As a friend of mine recently stated, "just go and get a mammogram". Thanks, Jackie, for the simplicity in this important reminder!
Friday, October 7, 2011
" . . . There are so many people that are dissatisfied and feel a lack of control over their lives. The things that matter most in life are too often held hostage to the things that matter least."
Hyrum W. Smith
By establishing our personal values we have a deep sense of who we are, what we believe and why we believe it. Our life roles reflect our core values. We do not fear what others think and do not need to look and live like the rest of the world. In short, values represent true freedom. We can then say, "I have my act together. I know where I'm coming from, who I am, what I believe, and where I'm going." We must define and understand our wants, needs, values, and goals in order that we might "live our lives as we plan them rather than by accident".
We may begin by defining our core values, but a definition of values first:
A value is an attitude or character trait that is important to us. A value is something you would say about yourself when you think about the person you want to be. Values are what you are drawn to or eager to do. Values are different for everyone. Values can be harmful when taken to extreme; then, they are no longer positive. Values lead you to "who" you are. Only when you know "who you are", are you able to know "what" you truly want.
Values are not morals; morals are defined as "principles of right and wrong in behavior" or "conformity to established sanctioned codes or accepted notions of right and wrong". A value isn't morally right or wrong. There is nothing virtous in values. What is to be admired is one's commitment to their values. Values are intrinsic in nature. They come from within and are not based on what other people want or think. Because they come from within, core values can be sustained over a lifetime because they are of high importance to us. Intrinsic values are those qualities or experiences that bestow on us the passion to live and operate at a higher level of existence. If one stays focused on their values, life becomes much simpler; one becomes "authentic" in all of one's life roles.
Too often, values are squashed or repressed by unmet needs, tolerations, weak boundaries, money, other obligations and lack of clarity. The consequence of unclear values is that we get distracted from our goals and needs, we constantly change our plans and strategies, and we lack purpose and vision.
Matching our lifestyle with our true personal values is often a challenge; there are several reasons: for each role in life we have different governing values. There is not a list of good and valuable values we all should have. Many of our values are deep within us. Truly living our values drives us to more than what is urgent. Unless we know what we want and where we are going in life, other people's agendas and demands can control our life. Identifying our values creates a sense of integrity that we have reclaimed ourselves.
Values originate from: genetics, culture, experience, our different roles in life, observations, interactions, and experiences and perceptions we may not remember.
As this resonates with you and you would like to further explore positive change, e-mail firstname.lastname@example.org or call 260/749-7226 to learn more about Wellness Coaching.
More soon on the difference between needs, wants, values and beliefs, how values and beliefs influence behavior, and how we may begin to define our core values.
Remember . . . breathe, pause and reflect.
Friday, September 30, 2011
I posted on September 21: What IS healthy posture, why is it important, and why you may be a candidate for Corrective Exercise to improve posture reducing pain, inflammation, fatigue in the body/mind. As promised, common causes of postural deviations follow:
Learned postural habits
Lack of voluntary, deep, diaphragm breathing pattern
Activities of Daily Living such as sleeping/sitting/standing/functional motion/work and exercise postures/prolonged or repetitive tasks like working long hours on a computer
Footwear that does not promote healthy foot positioning, like wearing heels, ill-fitted shoes
Problems with the upper body, spine, and lower body, such as your choice of footwear with heels affects every part of the body by creating poor posture
Stress and anxiety (Perception and response to past, present and future life experiences)
How can we restore our body/mind to healthy posture? By first learning through Corrective Exercise what healthy posture feels like in your body using a simple self-assessment tool while in standing, seated and sleeping positions. The next step is to begin to evaluate any activities or footwear that negatively affect this new healthy posture and to begin to focus and modify these factors through awareness (mindfulness).
An individualized Corrective Exercise Program will take you to the third, but not quite final, step in your new, energized, pain-free, less stressed body and life! (More to come on this in next Corrective Exercise blog.)
The final step? Practice, practice, practice and love living each day of your life!
Embrace this day.
Monday, September 26, 2011
As a Wellness Coach, I encourage clients to improve their "happiness quotient" by eliminating tolerations and getting their needs met. By looking at the interpersonal aspects of our lives we see what it is we are tolerating, and by recognizing our unmet needs, we can then put a plan in place to live more happily. These interpersonal aspects may include love or fear, conflict skills, conflict resolution, communications skills, connectedness, community, support, inclusion, friendship and last - but certainly not least - play.
A facebook friend recently posted this song by Natasha Bedingield.
The lyrics for "Happy" follow:
Landlords knocking at my door cussing me out
Got laid off my job the night before
Can't figure how I'm gonna fix tomorrow
When yesterday's still a mess
Can you tell me what's the point man
It all seems meaningless
I wish that I could step away and breathe
This world's trying to swallow me
Clear away the clouds inside my head
Someone just tell me
That it's ok now
What are you worrying about
Got my dreams, got my life, got my love
Got my friends, got the sunshine above
Why am I making this hard on myself
When there's so many beautiful reasons I have to be happy
People lie, people hide, people cry, people fight
And they don't know why
If fear is all that we should fear
Then what are we so afraid of
'Cause fear is only in our heads
Any day I'll go bad thinking bad
Everyone is against me and the world wants to fight me
Preparing to battle an enemy unseen
During my stressing I'm blinded to the lessons
That could be a blessing if I'd be confessing
That the enemy I'm trying to beat is hiding
Inside of me
Keep your grind on girl . . .
It's your love,
It's your world
May you be happy in mind, body and spirit!
Sunday, September 25, 2011
Runners! Remember your strength training to run with ease and protect from injury.
Be (and stay) well!
Wednesday, September 21, 2011
And why is healthy posture important?
The answer to the first question (but more to come in future blogs):
With aging, body injuries/surgeries, life experience trauma, illness, or most commonly poor posture due to chronic body positions (for example, too much sitting at the keyboard or anywhere), healthy fascia (one of the types of soft tissue) becomes shortened, more solid, and "disorganized". Because the body (below the brain) has a connection with your neurological and brain self, the mis-alignment of the fascia can result in seemingly unrelated restrictions, pain, inflammation, and stress in seemingly unrelated responses on other areas of the body. A restriction in the neck, for example, will often be relieved when a restriction in the low back is corrected. These restrictions in the fascia can be positively altered with the simple three part program of Corrective Exercise allowing you to posture well with reduced pain, inflammation, stress, and improved function of your body.
The answer to the second question, why is healthy posture important:
Posture refers to the position of the human body and its orientation in space. Posture is a state of skeletal and muscular balance and alignment that protects the supporting structures of the body from progressive deformity and injury. Whether a person is exercising, walking, standing or sitting erect, lying, squatting or stooping, good posture allows the muscles of the body to function with maximum efficiency and balance and reduced stress.
Proper posture reduces stressful forces and awkward positioning on the joints, muscles, and other soft tissues of the body. There is an optimal posture for any given body task. Deviations from optimal posture are aesthetically unpleasant, adversely influence muscle efficiency, and predispose individuals to joint and muscle pain or neurological conditions. Postural deviations may be temporary or permanent. If they are temporary and caused by muscle or fascial imbalances, they can be changed with appropriate Corrective Exercise. When the body is in neutral alignment (good posture) the body works most efficiently and provides a stable base for movement (good balance and function). The nerves and the internal organs are able to perform their functions most efficiently as well.
Common Problems Associated with Poor Posture:
Reduced lung function.
Back, neck, shoulder, knee, hip, and foot pain
Plantar fascitiis, tendonitis, bursitis
Carpal tunnel syndrome
Inflammation throughout the body and its systems (for example the cardiovascular system)
Loss of strength and flexibility
Poor balance and a predisposition to falls
Nerve compression - numbing or tingling
Increase in stress perception
More to come next week regarding common causes of these Postural Problems and how Corrective Exercise may be your first step to restoring your body to a healthy posture and you to a healthier, happier life!
Fall Is A Time To . . .
Save The Date for a special One-to-One Event! Sunday, November 13, 2011 from 2:00 to 4:00pm at Pine Valley Country Club. Plan to celebrate, learn and share! A warm thank you to Daryl Yost, client extraordinaire, for inspiring and hosting this gathering. Look for your invitation after October 1.
Read the One-to-One blog. Simply type in pamholtonetoone.com, click on blog on the right side of page. Read to educate (click on links posted in blog), be inspired and empowered!
Evaluate the need for new footwear (not just exercise shoes). We may have a bonfire for all shoes that lead to pain, stress, and dysfunction in your bodies!
Plan your winter (more indoor that outdoor) physical activity agenda. If you need suggestions from me, simply ask.
Replace dead batteries in heart rate monitors.
Inflate all stability balls and myofascial release balls. If you would like me to do it, simply ask.
Ensure you have all the body work (exercise, etc.) tools you need: medicine balls, DVD's, tubing, dense foam rollers, etc. If you are unsure or need a piece of equipment, simply ask.
Enjoy life, be happy be healthy and cultivate peace.My best to all of you this day and all days.
Thursday, September 15, 2011
It was a hot, hot, hot day at the lake this last July 4. The small lake was more active with boats and jet skis than I had ever seen it in thirty years of summers. Rough water, big waves, and all kinds of summertime fun being had by all. When a neighbor offered to teach my daughter's fiance's 10 year old son, Nicholas, to knee-board, I was asked if I wanted to ride in the boat. Yes, I wanted to be there to see him master this challenge. Nicholas was amazing! He conquered the knee board on his first try! His strong mind, clear focus, strong body, determination - all rolled into a few minutes on the rough waters that summer day. As soon as he climbed back into the boat, I realized I had been "set up". You see, I had expressed to my daughter and her fiance that I would once again LOVE to water ski. (It had been fifteen years since I last had the opportunity.) They put the "boards" in the water and asked if I wanted to ski. I had no time to fear the waves, the congestion of boaters, OR the fact I last attempted this when I was 41 years old. I slid into the water and into the skis. My heart and breath increased and the adrenalin started pumping. The boat accelerated and I began my ascent into water ski bliss with the wind in my hair. Yes, it was rough! No, it was not perfect! But I loved every second of it - those few moments of a strong mind, clear focus, strong body, determination - all rolled into a few minutes on the rough waters that hot summer day.
As a certified wellness coach, I partner with and guide clients to overcome the barriers that are keeping them from living their lives fully and healthfully. Sometimes this means letting go of perfection, overcoming fear, and saying "yes" to new life experiences. My adventure on the Fourth of July has given me a renewed appreciation for their courage in overcoming fear, letting go of perfection, and ultimately their exhilaration in living well.
Wednesday, September 14, 2011
Are you overlooking an important first step in your regular exercise program? Do you avoid certain types of movements or exercise due to pain or discomfort in your body? It could be you are a candidate for One-to-One's Corrective Exercise Program - an individually designed program involving first an in-depth assessment followed by a simple system to restore function and pain-free living to people at all levels of physical activity plagued by muscle and joint pain.
Corrective Exercise first involves comprehensive postural and mechanical evaluation of your body from your feet to your head. Your body's standing posture and the description of your pain and when it occurs gives us volumes of information as it relates to your pain and discomfort. The assessment then assesses sitting, sleeping, basic daily movement, and exercise postures as well. The amount of time you spend in these positions and the quality of (or lack of) your posture also contributes to poor body mechanics, joint and muscle dysfunction and inflammation throughout the body. During the assessment you will also be asked to self-evaluate your pain using word descriptions and a pain scale.
At this point in the assessment process, you will be assigned a posture practice and a breathing technique. This is the first basic step to start you on your way toward changing the quality of your life by eliminating pain, discomfort, stress, and inflammation.
Look for upcoming blogs describing the simple system of Corrective Exercise Programming.
Be happy this day!
Friday, September 9, 2011
Please read through this entire article before deciding if you truly need a post-workout snack. Feed yourself well and be happy!
Thursday, September 8, 2011
What is One-to-One Wellness Coaching? As a certified wellness coach for several years, I am trained to coach others to make positive lifestyle changes that last. Wellness coaching is a very positive, success-building tool. In the coaching partnership, coaches and clients create a plan to move the client toward their wellness vision. It is a process of focusing on the client's strengths and insights but also identifying and dealing with weaknesses. Wellness coaches may provide guidance in areas such as fitness, nutrition, stress management, time management, weight loss, identifying personal/professional values and goal setting to live those values to name a few. The approach is customized to each client's needs. Wellness coaching is not counseling or teaching; all clients's are provided with clarification relative to the differences. Coaching sessions are 30 minutes and are done over the telephone making them convenient and time efficient.
While we long to live well and be our best selves, many of us are struggling mightily. The demands of everyday life have never been greater. We face the challenge of navigating universal obstacles to making change, including innate resistance and ambivalence. Many of us have histories of repeated falure. Many of us are not confident that we can master physical and mental wellness. Wellness coaching is designed to help us master the wellness game, and make changes that last.
Great coaches have several skills you will notice right away; they are great listeners and enjoy our stories. They foster self-acceptance and self-respect. They arouse, engage, energize and challenge us to reach higher at the right moment. They have the ability to sniff out our strengths, values and desires. They are playful when appropriate. They take risks and ask courageous questions. They don't rescue us from the muck - sometimes we need to sit in it for a bit to energize our desire to change. They know that our lives and happiness are at stake if we don't take care of ourselves. And they know how to celebrate our successes. Coaches enable new thinking, feeling connections and pathways that propel us forward with clarity and focus towards energetic action.
As we age, our life challenges become more difficult. Well lifestyle behaviors create quality of life for individuals of all ages. Total wellness becomes a process for living your best life NOW!
Here are just a few quotes from One-to-One Wellness Coaching clients:
"I no longer have a victim mindset; I am worth the time to invest in taking care of my body and my self." Alberta M.
"I have learned organizational skills which has greatly reduced my life stress. Pam has brought so much to my life and I look forward to our coaching sessions each week." Jane L.
"Wellness Coaching allowed me to move myself to the next level of my own self care in several areas of wellness; I have been able to evolve toward living my personal values." Jeanette S.
"My weekly Wellness Coaching session is a good check-in for me. Pam helps me to set realistic goals relative to exercise, nutrition, stress management. She helps me to hold myself accountable to whichever goals I am focusing on at the present time. She is insightful in regard to my challenges with stress and helps me to pull myself back to a realistic view of life events and put these events into perspective which reduces my stress." Julie W.
If you feel you may be a candidate for One-to-One Wellness Coaching, simply give a call to me (Pam Holt) at 260/749-7226 or e-mail at email@example.com. Because I coach clients throughout the United States, please be mindful of Indiana time if you are placing a telephone call.
Wednesday, September 7, 2011
A Revolutionary Approach to Pain Relief and Improved Function of Your Body
What is Corrective Exercise (CE)? CE is a systematic process used to alleviate chronic muscle and joint pain. This approach to pain relief incorporates structural assessments, corrective exercise techniques (more on this in upcoming blogs) and wellness coaching strategies into a simple system that makes improved function and pain-free living a reality for people plagued by muscle and joint pain. A thank you to Justin Price of The Biomechanics in San Diego, California - a leader in CE - for this definition.
I first became aware of and interested in the study of corrective exercise almost ten years ago due to areas of discomfort in my own body. Even with my knowledge and experience of exercise science, I knew I needed to find a new way for the "trainer to heal herself". I also knew that when I found what I was looking for I would be able to use the knowledge to help others improve the quality of their lives. By using CE techniques, I was able to resolve low back pain I had incurred over 30 years ago. Talk about quality of life being restored!
I applaud my clients who partner with me to achieve a variety of health, fitness, and behavioral goals. Eliminating joint and muscle dysfunction resulting in less inflammation, less pain, better posture and greater ease of movement to improve overall function of their bodies is always at the top of their list. Their results from CE are nothing less than amazing. Why? Because CE is a vital key to self empowerment -strong body, strong mind, and energy to live this amazing life!
Tuesday, September 6, 2011
Even if we think we know something, it can be valuable to review. Enjoy!
Wednesday, August 10, 2011
A heartfelt thank you to Ann Slen and the students of Northeast School of Dance who participated in their week of workshops. The enthusiasm (and even applause!) was wonderful as Kelly and I engaged students in mindful eating, and modern and improvisational dance. We appreciated the opportunity to share these experiential opportunities with all of you so that you may live your best life and pass it along to others.
Sunday, July 24, 2011
Join us for these amazing workshops that will take you to a new level of self care and health. A packet of materials will be included with all workshops allowing you to replicate the information presented and experienced. Descriptions of each workshop appear at end of post or give us a call at 260/749-7226 for more information.
August 30, 2011 Relaxation Techniques: Breath Work & Beyond . . .
September 20, 2011 Posture 101 for Balance 911
September 27, 2011 Self Massage for Myofascial Release
Who Should Attend:
Any fitness level
Pam Holt, One-to-One Personal Training and Wellness Coaching
Kelly Holt, One-to-One Creative Movement
Dupont Hospital Resource Center
2512 East Dupont Road
Fort Wayne, Indiana
or call 260/749-7226
Relaxation - August 23, 2011
Posture/Balance - September 13, 2011
Self Massage - September 20, 2011
$40/$32 for Dupont Team Members for Relaxation and Posture/Balance
$60/$52 for Dupont Team Members for Self Massage (Cost includes foam roller)
No refunds will be given after the pre-pay deadlines.
Make checks payable to:
5430 Green Road
New Haven, Indiana 46774
What to Wear:
Comfortable clothes you can move in easily.
Relaxation Techniques: Breathwork & Beyond . . .
You will explore the actual steps necessary to elicit the relaxation response to reduce stress, improve your sense of well-being, and manage anxiety, depression, high blood pressure, high cholesterol, chronic pain, excess body fat, and much more.
Posture 101 for Balance 911
You will learn a system of exercises to improve posture and balance, learn how to find your correct posture, and improve the overall function of your body, resulting in less inflammation, less pain, and greater ease of movement.
Self Massage for Myofascial Release
Using various tools, you will learn how to give yourself a daily massage, decrease stress, reduce pain and inflammation, and improve posture, flexibility, and function of muscles and internal organs.
Reserve your spot today as class size is limited!
Saturday, July 23, 2011
We are grateful for the vision of Ann Slen at Northeast School of Dance for offering students a series of workshops to enhance their artistry on stage and in life. One-to-One is excited to be a part of this innovative event. In August, Kelly Holt will be teaching improvisational and modern dance classes that encourage students to reach their full potential both technically and within themselves utilizing mindfulness techniques that are creative, fun, and give meaning to movement. Pam Holt will engage students in "mindful eating exercises" that encourage students to explore their own answers to the questions of what, when, and how much do we eat. In addition, the new Choose My Plate tool will be introduced as well as the basics of food groups, healthy portions, fast food options, and healthy snacking.
Tuesday, July 19, 2011
After recently having this diagnostic tool used, I can say it is comfortable. Best of all, I was reassured of my breast health. Remember your montly self-exams, annual screenings, and consider following up with recommendations made by your physician as to additional diagnostic breast exams. Peace of mind is worth the price one pays!
Tuesday, July 5, 2011
Wednesday, June 22, 2011
Thursday, March 10, 2011
April 1-3, 2011
"Enhance Your Artistry on Stage and in Life: The Mind/Body Connection"
One-To-One will present this workshop as part of the Indiana Dance Festival, April 1-3, 2011.
Mindfulness, relaxation, breath, and myofascial release techniques will be used to bring the attendee to higher levels of body awareness. The mind/body techniques will benefit the dance teacher, health and wellness enthusiast, choreographer, performer, artist, and people who want to live a more joy-filled, relaxed life. Learn creative and mindful cueing using imagery, sensation, and metaphor to enhance aesthetic performance and body awareness. The wellness enthusiast and relaxation seeker will use the techniques as a source of healing the mind, body, and spirit.
Date: Saturday, April 2
Who Should Attend: Any fitness level.
Presenters: Pam Holt, One-to-One Personal Training and Wellness Coaching
Kelly Holt, One-to-One Creative Movement
Location: Fort Wayne Dance Collective, 437 E. Berry St., Fort Wayne, Indiana 46802
Enrollment: Visit http://www.indianadance.org to register or call the Fort Wayne Dance Collective, 260/424-6574
Fee/Make Checks Payable To: $15.00/Fort Wayne Dance Collective.
Visit indianadance.org for all other festival workshop/event fee information
Mail To: Fort Wayne Dance Collective, 437 E. Berry St., Fort Wayne, Indiana 46802
What to Wear: Comfortable clothes you can move in.
Indiana Dance Festival: Not Just For Dancers!
The Indiana Dance Festival, April 1-3, will host 25 workshops in several different tracks including cultural, wellness, dance, teaching dance to non-traditional dancers, and technical. A gala dinner and a performance by Hubbard Street II from Chicago will kick off the event followed by the Indiana Dancer's Showcase featuring dance companies from around the state and region.
Visit http://www.indianadance.org to view the schedule of events, view all workshop descriptions, and to register and purchase tickets to performances. Remember, workshop space is limited so visit indianadance.org and reserve your spot today!
Saturday, March 5, 2011
Thursday, March 3, 2011
Monday, February 21, 2011
April 1-3, 2011
The Fort Wayne Dance Collective is proud to announce the third Indiana Dance Festival, April 1-3, 2011. Hosting more than 25 workshops, there will be three different tracks: lessons and discussion on how to achieve and maximize wellness goals and creative movement//embracing and celebrating cultures from all over the world through dance, rhythm and language//and dance education workshops featuring discussions and lessons on how to achieve success through life-long dance education as well as methods to help you maximize your career potential.
Pam and Kelly Holt here at One-to-One will be presenting a workshop to "enhance your artistry - on stage and in life - via the Mind/Body Connection".
Headlining the weekend of events is a performance Friday night at Arts United Center by Hubbard Street 2 from Chicago following a gala dinner.
For a full schedule of events and to register, please visit http://www.indianadance.org/. If you have questions, please feel free to e-mail Pam or Kelly at firstname.lastname@example.org or call us at 260/749-7226.
Hope to have you join us as Indiana Movers and Shakers!
Thursday, February 3, 2011
During the latter part of 2010, many things changed in my life and I was afraid - fearful of what I was feeling and of the future.
So I looked up the definition of fear: a distressing emotion aroused by impending danger, evil, pain, etc., whether the threat is real or imagined.
Then I looked up the definition of fearless: unafraid, brave, courageous, hardy. Calmly resolute in facing dangers or perils.
Instead of resisting Fear or running from it, I sat in it at first to get cozy with it, to truly feel it. Oh, it was mighty uncomfortable - each morning I awakened, I hoped it would have hopped a train elsewhere. But, no, it was parked at this station. I did my best to embrace the suffering Fear was creating - I was still vertical and breathing! I also became very curious - I held Fear in my hands and turned it over and over . . . and decided there must be a reason for its visit.
I shared with those closest to me my experiences with this new passenger of mine and their insights were incredibly valuable. Still, only I truly knew this Fear.
Then I made a decision to invite Fear to my work and into my personal contemplative times. Yea, just come along for the ride, Friend Fear. Travel with me and all others in this world as we look into the future and wonder what it holds.
Now, I will not say my turn from fearful to fearless happened overnight; in fact, it took months! But eventually, Fear became bored with my bold antics and decided to buy a ticket elsewhere. Last I heard, it is visiting someone else who needs a reminder to remain calmly resolute in facing their dangers or perils. Although I am sure Fear will visit again, I hope to have the courage to send it away sooner than before.
The following is a poem written by my great paternal grandmother:
Courage is fear,
Taken to flight,
Behind every smile
That wins a fight.
Courage is a noble deed,
To help others through,
Perhaps someone in need
Of your faith, and you.
Jeanette Grace Tribolet
Coming soon . . . Seeking Perfection and more information on the 2011 Indiana Dance Festival!
Please remember to sign up now for One-to-One Wellness Workshop Series at
New Haven Parks and Rec. Deadline for the first workshop in a series of three, Relaxation Techniques - Breathwork and Beyond . . . is February 14.
Tuesday, January 18, 2011
We've all heard the expression "what goes up must come down". This was certainly true for me during this past year. After a VERY high energy, creative period of time during the first six months of 2010, it was as though my energy made a correction in the opposite direction during the latter part of the year. I questioned all of my self, my work, my personal life choices. I chose to sit in this new experience, weather the storm and observe where it was taking me. As uncomfortable as this was, I once again learned valuable lessons and gained insights galore. Slowly, my mind cleared, my physical energy returned, and my creativity renewed. As I return to blogging, I will share the observations that came about for me - perhaps they will have value as you travel your path. Wherever I am in my life, I believe everything happens for a reason. I also believe it is necessary to look for opportunities in every experience that have the potential to fuel our self-evolution!
Later this week, look for details on upcoming events and workshops that we hope you will take advantage of: Indiana Dance Festival (not just for dancers) April 1-3, 2011 and One-to-One's Wellness Workshop Series being offered through New Haven Parks and Recreation beginning February 19, 2011.
Remember, we never know what is just through the door - so listen, look, and feel your way into each moment of this precious life!