​WARNING: While I always try to inspire, this is a post that keeps it real.
 
Last year around this time, I was in the mist of some serious internal struggle.  My role as Mommy was changing. You see, my twin daughters where graduating from High School.    While I never thought of myself as a helicopter Mom, I guess I was dead wrong.   I was flooded with how fast it all happened.  I was hoping I had done all the right things, and truth be told I was wanting to hold on a little bit longer.  
 
I was single handedly running Unbound at the time, and still had to be up.  I had to “get it done” Can you relate? Inside you are feeling some type of way, but outside you have it all together.  
 
But the stress and tension that I was holding onto, was steadily settling into my body.  My neck and back had serious knots, and my stomach was always sick.  I pushed through.  Is that not what we do? 
More Life piled on even more with the unexpected death of my Dad. We had unresolved issues; and the upset once again made its home into my body.  I was in pain daily. I had so much STUFF I was not dealing with.  It was all so intertwined; family, upset, loss, resistance to change. 
What did I do?
I had to start practicing what I preach. I share this for two reasons:

1. We ALL struggle. Hear that…EVERYONE HAS A STRUGGLE. No one has it all figured out. I was showing up with a smile on my face, and at night crying in my pillow. DO NOT THINK everyone else has it figured out. If you are in that place right now…. I am here for you. Seriously, reach out via a private message.
2. I know that without a doubt Yoga + Pilates healed me. Period.

 
How did I do it? First of all, I had to get still. I was not being present.   Once I got still, a lot of stuff was coming up around loss.  I had to breathe into that, and I had to let it go.
(My life had changed whether I was down or not).
 
Once I was still, I had to breathe.  I mean REALLLLY BREATHE.  Deep breaths, rib moving breathes while being still.  This was grounding.  
Try it:

1. Lie on your back and get as relaxed as possible.
2. Start to notice your breath, moving in and out of your body.
3. Begin taking bigger deeper breathes. Feel it from your low belly into the upper parts of your chest.
4. I like to place one hand on my belly and one on my upper chest.
5. Do 10 cycles of breath and see how you feel.

 
Finally, I had to move my spine. CONSISTENTLY. Like every day.
         Flexion
         Twists
         Extension
         Side Bends
​This week I am showing you how on Facebook I am showing you how.  Check it out!
Listen, life is going to happen and there is such a relationship between the mind and the body.  So, while you may thing you are “stuffing it down”.  It will show up.  You must handle it. This process took time.  My work began in September, and I just realized recently, wow I’m doing better. I’m not so stressed.
 
 Remember be kind to yourself, you are so deserving.
 With Love,
​Courtney
 
 
 
 
 

​Oh, how I love Spring time!  
Just the other morning I awoke to the birds chirping.  I know it sounds corny, but just the little bit of light starting to filter in, and the sound of the birds was so cool. Then I went to the kitchen and out my window I saw a duck couple walking in my yard.  It was such a moment I called Kevin over and he too paused.
 
This pause is known as Ullasa.
Ullasa is the Sanskrit term for the feeling of pleasantness that we get when we experience natural beauty. Think of the ducks, or seeing tulips emerge from soil.  There is a little magic that happens within us when we experience it.
ULLASA is the magic we feel in Springtime.
 
Whatever it is, let this season bring it on. Enjoy this magic now because remember, everything changes.  One of my favorite workouts is to go outside to the stairs at Bloomer park.  
There is something about nature that absolutely grounds me; heals me.  I know you feel it too.  
 
Here are 4 ways to be mindful and to experience Ullasa as Spring emerges:

1. Walk on one of the many trails in town, get out in nature.   Be with the trees.  It feels so grounding to look at the buds emerging. 

2. Sit quietly by a picture window; watch and listen as the rain falls down.   It is April, so there   will be many opportunities to really feel the rain. 

3. Put your hands in the soil.  Getting in the garden feels like therapy.   Clear out the remnants of winter and plant some Pansies.  

4. Meet me at Bloomer Park.  Yes, for real.  I just love the stairs this time of year.  It is still, quiet and not buggy.  I will be there on Friday April 26that Noon for a Live (weather permitting).  I would love to have you join me.  If you are in...comment IN.  I hope you will join me.
​ 
If you end up enjoying some Ullasa, let me know. Do you have a friend that could use some inspiration this season?  Please forward this along.
 
XO
Courtney

Can you feel it?
 
Spring has certainly Sprung. And even though we may still have some chilly mornings, the season has changed. 
 
Maybe you are wondering, what the heck happened to the New Year?
Sorry sweetheart…It’s over. Yep, just like that.
 
Did you slay your resolutions? Have you lost the 20 lbs.? Did you give up {insert the vice that makes you feel bad about yourself}?
 
I know right now I am serving up some HARSH TRUTHS, but have no fear, I never leave you hanging.
 
The New Year sets us up for failure.  Mmm hmmm, that’s right.  How, you might ask? Well, picture this… 
You are coming off of a month-long party of alcohol, cookies, and over spending. Consider this an unbalanced state.  Then you decide on January 1styou are going to make a change.  Instead of making small doable actions over time, you decide to course correct BIG TIME by living on salad and a quarter of your paycheck, another unbalanced state.  You CANNOT sustain this and it literally falls to poo, because you cannot undo longstanding habits in the matter of a month; in fact, neuroscience tells us it takes lots, and lots, and lots of work coupled with time to retrain our brain. 
When we don’t do that, the result is ALWAYS the same:  we fall hard, going back to the vice, feeling bad about ourselves, and we further create a narrative about how this is hard, we will never change, and  I’m doomed…
 
Listen up…DON’T YOU BELIEVE THAT BULLSH*%#T!!!
 
What you need is a plan, and the plan starts with a little kindness and acceptance of yourself. What? Courtney you ask…. “shouldn’t I start drinking 100 oz. of water immediately? Isn’t there a boot camp I need to enroll in?” NOPE!  Read my lips…YOU NEED TO LOVE YOURSELF FIRST!
Before you ask me “what kind of hippy dippy stuff are you spewing Court,” hear me out.
 
When we get to a certain age, we get really wired into believing our stories, and often, especially when we are struggling, our stories are tied to shame, guilt, frustration, even self-hatred.  There are not enough burpees in the world to fix that darlin’.  NOPE.  You must learn to be okay with yourself, with who you are, RIGHT NOW.  
 
Here are 3 steps to get you started, but they only work if you do them…. CONSISTENTLY.

1. Start listening to your inner voice. What is she saying to you?  Is she a cheerleader or a mean girl?  I’m going to bet the ladder and YOU have to shut her down, real quick.
2. Move Mindfully; Every. Single. Day.  Go outside for just a 10-minute walk, let it be mindful.  Feel good on this walk and be present. (I am making this easier because I have a LIVE meditation happening on Friday 4/12/19 at 12pm EST).
3. Be Grateful. Every day I name 4 things that I am grateful for.  One day it was Gigi’s Cupcakes in East Lansing…but I digress. But seriously though what are the small things in life that bring you joy. Your family, your pet. Say thank you….

 
This all may sound simple but see if you can do this consistently for the next week.  And don’t forget, this Friday I will be Live at 12 Noon for a quick moving meditation.
 
Best,
 
Courtney
 
P.S. Sharing is caring…. Know someone that can use this message? Please forward it along, because we are all in this together.
 

Is it hot in here or is it just me?  
Oh god no. 
This can’t be…
Seriously why am I the only one dying here?
CAN WE OPEN UP A WINDOW? IT’S SO FREAKIN’ HOT IN HERE!!!
{Can you relate?}
 
Yes, this has been happening a lot to me lately, and at first, I was in denial, and 
Then finally I had to come to some hard truths.  I was experiencing the beginnings
Of “the change”.  I actually laugh at that phrase “the change” because I think that is what my Grandmother would have called it; along with {clears throat and whispers} “private parts”.
 
I laugh because that is so not me.  I don’t want to be secretive about this.  I needed to know what the heck was going on!
So off to the library I went, grabbing any and every book on the topic. Googling Hot flashes, Night Sweats, Sleeplessness, Weight Gain, you name it; I’ve researched it.  And I learned a lot.  
 
You see I thought I was in Menopause. I learned that Menopause actually occurs when you have not had a period for 12 months.  I was actually in Perimenopause.  This usually occurs around the age of 45, give or take a few years. Perhaps you are reading this, and you too are in the midst of this change. 
 It can feel daunting, can it not? The mood swings, the sleepless nights…And jeez, just when we get the kids launched and can finally have wild sex again there is no interest?
 
Yep this is all happening. 
The reason? HORMONES. 
 
The way I see it, there are 2 components to this “change” that needs addressing. The first one is physical, the second is mental.  Let’s break it down.
 
Physically as stated, our hormones are shifting and changing and doing a number on our body and mind. Yaaay, it’s the teenage years all over again, only now I have a family, a job, and lots of responsibility.  I don’t have time for it…CRAP.
 
 My first recommendation as always is to see a doctor. Depending on your level of discomfort, you may decide that you need medication to help combat the physical symptoms.   Seriously, there are all kinds of available treatments from Estroven, an over the counter product, to a low dose birth control pill.  Anti-depressants are also effective in some circumstances. You must talk with your doctor.  I believe in modern medicine and I also believe in holistic approaches.  So, for me, I have eliminated some major symptom trigger. I encourage you to do the same.
ELIMINATE THE FOLLOWING:
 

1. STRESS- Okay, at this point if you don’t know that stress is bad for you, I really don’t know what to say.  Try eliminating the little stressors in your life.  Don’t let yourself run late. Don’t put too much on your plate. Meditate.  Speaking of meditation…I have a new sleep meditation.  Keep your eyes peeled because I will be sending it out next week.

 

1. CAFFEINE- Okay before you shut this window down, hear me out.  Yes, there are some antioxidant benefits to coffee, but caffeine ain’t for everybody.  Case in point, me.  I love the taste of coffee in the morning, but it keeps me up.  I can’t drink caffeine past noon or I WILL NOT SLEEP. Because I was suffering from sleeplessness, I decided to eliminate it. So just like that I went to decaf.  I know some will say the Decaf processing is bad. I’m looking to sleep so……

 

1. ALCOHOL-Again, I know red wine has some benefits for the heart, which is a good thing. But we are looking for a specific benefit here; to keep our hormone levels balanced.  Red wine is loaded with sugar, and the alcohol can create sleep disturbances, so stay away if you are looking for a better night sleep.

 

1. NO SMOKING- This is like stress, it’s no brainer.  If you smoke you need to quit. Period. The benefit to your health will be 10-fold.

 

1. HEAT- This may seem no brainer too, but for me it wasn’t…at first.  I like to feel warm.  Maybe you do to. Well, at night the thermostat should go down.  Optimally to 62-65 degrees.  We sleep better, and of course we can avoid the pajama top drenching night sweat…The Hot flashes dreaded evil cousin.

 
So, these are tangible, actionable things to try.  Let me know if you do.  It takes time so plan on at least a month before you write it off as not working.
 
I have addressed the physical side of the hot flashes and the onset of Perimenopause, but the mental side is equally as important, and harder to address.
It’s really a B@#!CH. 
It’s the side that tells you, you are getting old. I personally had to ask myself, are you ready to embrace this next phase of life in a healthy body with GRACE & EASE?
My answer was YES.
 
You will need to ask yourself the same question.
You realize that it is work, and it is not easy.
You will have to get in the fight….
You will have to put yourself first…
You will need to rework old habits….
You will have to be so consistent….
Most importantly you CAN NOT make excuses.
 
I am so passionate about this journey I have renamed my Blog, THE MIDLIFE RESCUE
 
Come along this journey. Next week my podcast drops, THE MIDLIFE RESCUE.  I hope you will join me for more tips, insights and inspiration on your wellness journey.
 
Sprinkle lots of  LOVE!