Fitness Design Solutions

Fitness Design Solutions

Health and Wellness Coaching, Massage Therapy, Pilates and Yoga Studio in Ashburn VA. or listen to the Unspoken Cancer Truths podcast

Going live in in 10 minutes. come over and join to get in on the challenge. I am going to talk about the difference between moving and exercise (no not quite the same), how move intentional movement might reduce exhaustion during these stressful times, and how integrating more movement can reduce aches and pains.

This is going to seem strange since I am posting it on social media. I need less screen time! As an entrepreneur who works out of a home studio, often meets people on Zoom and networks in public regularly, social distancing has turned into screen time craziness! I have to give huge kudos to my friend Danielle Daily. When the remote “networking” started she basically said, no thank you, I will miss everyone, but I am not adding more screen time to my days!

I had no idea in the moment how wise this was. On Wednesday my internet was out the entire day. At first it felt stressful how was I going to do all the things. Really it was a blessing. At the end of the day I had gotten significant amounts of work done, I had walked my dogs further, gotten more steps, did some writing for my book, and my resting heart rate was the lowest it had been in 7 days.

So, for this week I am running a 5 day Movement to the Rescue Challenge in the Facebook Group. Click the link to get more details and get in the challenge. There are some prizes for the people that participate the most!

I was scheduled to go to a training today, in Michigan. I am not traveling. That just seemed like a bad idea. I canceled my travel over the weekend before the event itself was postponed. For me the silver lining is that without this travel I am able to reclaim a couple of days to relax at home, something that has actually been in short supply this year. What silver lining have you found this week?

Weird times indeed. Tell me, what is the current social distancing guidance bringing up for you? Does the idea of social distancing make you angry? Does it make you feel weak? Does it make you feel like you have lost control of your life?

What if we flip the narrative and turn anger into hope that social distancing will slow the spread and help us return to steady state sooner. What if we turn those feelings of weakness to feelings of power. We have the power to take steps to safeguard our health, put on your own oxygen mask first. What if we rethink that loss of control and turn it into an opportunity to take full control of our wellbeing, by embracing the pause and tending to some items hanging out on the to do list. Today your challenge is to share a possible positive outcome to this brief time of social distancing. If we all contribute an idea, imagine how much better we could all feel!

Isn’t it interesting how we often create our own limitations? On Monday so many of you shared what you were up to. How you were navigating the current challenges, with kids home, work schedules changing by the hour, and the general state of unrest within the world at the moment. I loved the tips and activities that people were sharing, please keep them coming.

I was talking with a client, who happens to be immunocompromised. She was really unhappy with the idea that staying home, and social distancing was something that would be in her best interest in support of her health. She felt as though it was admitting weakness.
So, I asked her, would it feel like weakness if she chooses to adjust her schedule in devotion to her wellbeing? What would be possible for her if she did that? Can you relate? What is coming up for you this week?

Happy Saint Patrick’s Day, I think we could all use a four-leaf clover and a little luck of the Irish right now. Today I want to talk about the challenges of the unknown. I know at a base level I like to have a plan. Not a detailed down to the minute plan, yet a plan none the less. Right now, it feels like a lot is up in the air and plans are changing rapidly. So what can we do to find some serenity in the chaos?

Each day I am choosing to get out in nature and rack up some steps. I always find going for a walk with my dogs or a run, not only helps to reframe the chaos, it often makes me more creative and a better problem solver. I have been reading The Nature Fix, by Florence Williams. It is a great read about many different areas of research regarding nature and its role in supporting our well-being. Remember social distancing is not house arrest. You can go outside, breathe fresh air and enjoy some time in nature that you might not otherwise have if life was moving at its normal breakneck speed. Try it out. Let me know how you are coping with the unknown of the current times.

These are weird times indeed. I understand peoples need to maintain a sense of normalcy; I also understand the discomfort of the unknown. For those who have gone through the process of serious medical diagnosis like cancer, I imagine these feelings may be all to familiar. Just like when we are facing a difficult diagnosis when we do not know what the next day holds, it is important to keep putting one foot in front of the other. What is one step you can take today to stay calm in this uncertain world? I will put mine in the comments!

Welcome to Friday the 13th! What a great day to close out our chat about stories we tell ourselves! Tell me what do you think of when you think of Friday the 13th?

Have you noticed with all this Corona Virus talk you now are aware of how many times you touch your face every minute? Did you just do it again? How about now? It isn’t that we are doing it more, it is that we are AWARE. Your challenge today is to notice and become aware of what stories you tell yourself everyday. Then ask yourself if it is true or is it a story you are telling yourself that is holding you back. How can you flip it to be a story that reinforces success?

I hear this all the time from future clients, I have to x before I can y. You know what I mean:

• I have to lose 10 pounds before I can work out.
• I need to not be in pain before I can take a walk.
• I must join a gym before I can work with a trainer.

I am sure you have that thing where you need to x before you can y. If it does not pop readily to mind you will notice it when it come up. The reality is we do not need any of those things. All we need to do is to decide to get started and take the first step. What step can I help you take today?

Drop it in the comments, I am sure you find you are not alone!

I am a big personality. I am independent (not always a good thing). I have skills. Early in my career I was told that I was smart and great at my job and as a result I intimidated people. I needed to be less direct. My director proceeded to tell me about how she was working on smiling more for a similar reason… that is a story for another day. It was years before I realized how this feedback was holding me back in all areas of my life.

I was having lunch with a friend and commented about dating really not being worth my time. She suggested I be less me, after all I can be a lot. I laughed right out loud and said actually I need to be exactly me, right up front. That way if it is a problem, I won’t waste either of our time. A month later I went on a date with my husband. He is my opposite in every way. He will tell you that I throw him from his comfort zone daily. He provides me with much needed grounding. It is a true partnership. He knew right from the start exactly who I was. There was no facade, no “best behavior”. A mutual acceptance of each of us being who we are. In the end being exactly me right from the start was key to knowing that it was a good match. It took me a couple more years to apply the same thinking to how I show up in my business.

What story do you tell yourself or has someone told you that you then accepted to own, when maybe you don’t need to?

Last week we talked about the ideas other people put in our head. Today I want to know, what story do you tell yourself that holds you back?

How Exercise May Affect Your Immunity

This is a great, evidence based article about exercise and your immune system. They talk about several different studies and why some studies come down on the side of exercise boosting the immune system and studies showing that exercise may not boost the immune system. It is worth the read. Let me know if I can help. Does exercise help or hinder our bodies’ ability to fight off infections? It depends.

As we reach the end of another thought provoking week, what uplifting idea would you like to see take hold in our collective consciousness?

Welcome to thoughtful Thursday. This week is all about ideas and how they impact us both for the good and sometimes the not so good. Today I am challenging you to notice how others impact you, their moods, their comments, their ideas. Do the positive people impact you more or less then the negative? If it is more was the impact positive? Tell me in the comments what you learned!

I was talking with a client last week about a recent visit to the doctor. Her doc was generally happy. However, she wanted my client to recommit to her weight loss and movement journey. My client has grown to love Pilates, she has lost inches from her body, gained strength, and improved her movement confidence. She HATES cardio. That is not an exaggeration. She hates it. We were exploring the roadblocks to getting moving with more walking. There were several. We broke down her commitments each day to illustrate that the time existed to start adding this in. She was not having it. We tabled our exploration with a plan to revisit.

I then got an email from Danielle LaPorte. She was talking about the Desire Mapping process being a devotional practice to herself and not an item on her to do list. I knew immediately that this idea of devotion would resonate for my client, so I texted her. “What would shift for you if healthy food and moving your body were showing yourself devotion and not required homework?”

I let that idea land and germinate. She came in this week and said she had been thinking about my question. It seemed to raise more questions for her. The most profound learning was if she did these things from a place of devotion, she is recognizing that she values herself and is worth taking care of from a place of devotion.
This was such amazing work on her part. While she was responding to the hated activity of cardio exercise, that became transformed when viewed through the lens of devotion rather then should, or a task on the to do list.
Do you have an item that you feel you need to address, yet you keep putting it off? Share it in the comments, others might be struggling with the same. Or schedule 15 minutes on my calendar to see how I can help reframe the challenge.

This week I am talking about ideas. Yesterday my question was pretty broad. I have noticed when we are faced with something that others do not know how to respond to, we can get bombarded with many different viewpoints and ideas. Looking back there were a few that could have changed the trajectory of how I flowed through the treatment phase of my journey. One person told me “You’ll be back to normal in a few years.” And my first oncology nurse told me during my very first treatment, “You will not be able to work after Monday.” It was a Friday and my oncologist had told me that I would likely be ok through at least the first half of my treatments. I did not choose to let either of these ideas affect me.

I was actually years on from treatment when I really gave either of these opinions much weight. It was at that time that I realized had I internalized those comments and choose to make them reality I may not have fared as well as I actually did. It was true that the end of treatment is not the end, surviving really is just the beginning. However, by staying positive and believing that I was going to ok until my body decided otherwise helped me be ok. The new normal is real. Adjustments get made. In many ways I am much more myself then I was before. I know the alternatives. So I choose to live every day to my best.

What ideas have been shared with you that you embraced or rejected. I would love to hear them, and others might benefit from the share. Drop it in the comments!

Last night my husband and saw a 10th anniversary showing of Inception. If you are familiar with the movie Leonardo DiCaprio, Tom Hardy and a team of several others are hired to plant an idea in the head of Cillian Murphy. If you haven’t seen it, check it out it is a wild ride. As I was watching it got me thinking about ideas, where they come from and how we nurture them or cast them aside. So today I am wondering what idea did someone plant for you that kept your attention? Did you take action based on this idea? Is it still rattling around? I will share one of mine in the comments?

How was your week? Did you ask for help? Drop some non-critical items off your to do list? How is that feeling, has a weight been lifted? Let me know in the comments.

Today your challenge is simple, in that this is a short post. 😊 Today I want you to ask for help. Then drop your ask in the comments. I will share mine as well.

Last week was national caregivers day. I posted a pic of my husband and I with Shrek and Fiona. Here is another from our wedding celebration trip. This week I am talking about asking for help. Something I think we may forget is that Caregivers need support too! This was true for my husband and all the caregivers I talk with. They are fielding questions about their loved one, yet they are not often asked how they are doing. It is not uncommon for caregivers to have jobs, possibly families (when caring for a parent) and now all the other tasks they have picked up as a result of the challenge of caregiving. It is a lot. If you know someone in a caregiver role check in on them, encourage them to accept support so that they can recharge their batteries. I would love to know if there has been a time that you were in a caregiver role and really needed some time to recharge. Share how you did that or what you could do differently in the future. Remember put your own oxygen mask on first!

When I was diagnosed, I started sharing that news and several people contacted a local cleaning company who participates in Cleaning for a Reason. This service provides 16-hours of free cleaning service for people going through breast cancer treatment. When I was contacted about the service, I thanked them and let them know that my surgery had a short recovery time and certainly there were many other people much more in need of their service.

Many months later at least halfway through chemo, I realized that accepting the service was not just for me. It was also for my husband. He was picking up all my slack and having that service meant there were a few less items on his plate. The truth is we can all use a little help. What assistance could you ask for to make your day easier?

The more people I talk with, the more who admit one of the most challenging things about facing a health issue is asking for and/or receiving help. When was the last time you asked for help?

The Cancer Cliff Notes is preparing to launch Season 2 in March. What topics would you like to hear my guests and talk about? Do you know someone who has an inspirational cancer story to share? Send them my way. I am looking forward to seeing your ideas in the comments!

So far this week I have talked about the winding path to the destination of our goals, the motivators that may help keep you on track and how to figure out how to get back on course when things go awry. Today I want to challenge you to dust off your 2020 goals. What is one thing you can do today to move you one step closer to your goals. Put it in the comments and ask for an accountability buddy to help keep you on the path to that goal.

Today would have been my grandmother’s 104th birthday. She lived to be 100 and a half. Honestly that was a few months too long for her. She lived a long, full, interesting life. This photo was at her 80th birthday party. Her best friend Barbara and I happened to be wearing the same blue suit. They were great friends. Barbara lost her battle with cancer eight years before my grandmothers passing. I would like to think they are hanging out, having a cocktail, and having a laugh about our keen fashion sense.

My grandmother was a force of nature, a skilled shopper and an avid reader. She also believed any hour prior to 10 am was inhumane. She worked the 4 to midnight shift in a bank from her mid fifties until she was 73. I think working to that later age out of choice kept her mobile and young. She was abnormally skilled at making transitions. In her early 80’s she decided it was no longer ok for her to drive at night. That did not mean that she missed out, it meant she asked for assistance.

Fortunately, no one ever had to take her keys. When her eyesight began failing, we got her a cd player and books on CD to start making the shift from large print to audio books. Then the library started bringing her many titles twice a month, making it possible for us to continue to talk about the books we were reading even though her vision was diminishing. I miss her every day.

My grandmother taught me much about how to continue to do the things important to you even in the face adversity. Life sometimes changes the rules. We then have a choice, find a different way and continue to do the things we love or don’t. Is there something you want to get back to that you feel like is out of reach? Tell me about an inspirational person in your life and how you use the lessons you learned from them!

Health & Wellness Coaching, Movement and Massage Therapy

I began getting survivors moving again following illness in 2005. After becoming a survivor myself, it became my mission to help people make the transition from treatment to survivorship. By shining a light on the challenges and realities of survivorship we find we are not alone and that and there is strength in that knowledge. Using the tools in my tool kit I can help you get moving again and partner with you to create a plan to meet your health and wellness goals.

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19723 Island Avenue
Ashburn, VA

General information

Sessions by Appointment Only
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