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Mind, Body and Spaces: Is it time to make a change

If peace of mind feels elusive, there are motivating quotes out in the universe to empower you toward your goal. If having a healthy body is important to you, there are programs out there to help you reach your optimum weight, strength, fitness level and diet successes. If your spaces at work or home are cluttered and causing stress in your behavior or psyche, there are ways to combat that kind of stress so that the clutter doesn’t come back to haunt you.

But here is the crucial point: NOTHING can become peaceful, healthy, or uncluttered without YOU. All the changes you want to make or dream of making, must begin and end with your permission.

Great news though, Ascend Experience and Nourish and Nosh are back with their Health and Fitness Total Refresh program, beginning on Monday, January 31st, to help you with fitness and diet and peace of mind. Let’s break it down:

Photo by Jared Rice

Your Mind

“Our culture encourages us to plan every moment and fill our schedules with one activity and obligation after the next, with no time to just be. But the human body and mind require downtime to rejuvenate. I have found my greatest moments of joy and peace just sitting in silence, and then I take that joy and peace with me out into the world.” Holly Mosier

The joy and peace you possess and take with you into the world is accomplished in so many ways:

-Listening to your favorite music.

-Deep breathing: Take 7 long, deep breaths to the count of 7 and focus on your lungs and diaphragm as they expand. Then release your breath to the count of 8 then repeat.

-Walk. Wherever you are, wherever you can, walk. Allow your eyes to take in everything you allow yourself to see and beyond. With each step think about if you are walking through, walking away, or walking toward something rejuvenating and beautiful and imagine peace.

-Hug your pet or go to a shelter and be a friend to a pet. Allow the pet to be a friend to you. Something magical happens when a dog is happy to see us, no matter who we are or what we are going through.

-Laugh. Watch a comedian you enjoy, listen to something funny – a movie, documentary, or a podcast. There are less muscles involved in a smile than there are in a frown.

Photo by: Mr. Lee

Your Body

“No one will come and save you. No one will come riding on a white horse and take all your worries away. You have to save yourself, little by little, day by day. Take care of your body. Take yourself out for dinner. Dress up for no one but you and simply feel nice. It’s a lovely feeling, to feel pretty. You don’t need anyone to confirm it.” Charlotte Eriksson, Everything Changed When I Forgave Myself: growing up is a wonderful thing to do

With your permission, take good care of your body. It starts with your mind and radiates out like sun rays on a beautiful, bright day.

-Move your body as if it were the most beautiful work of art that ever existed.

-Meditate to let your mind know how much you love your body.

-Rest when your body says to rest. Respect the need.

-Surround yourself with all things that bring you joy.

-Fuel your body with respect by the foods you choose and the clothes you wear.

-Teach your body to take it all in; eat slowly, savor, taste; Breathe in and breath out with purpose; rest purposefully, unplug, reset yourself.

-Speak kindly to yourself. Feed your body the right words and just like the plants we decorate our homes with, the words will show themselves in how we carry our bodies through life.

Photo by Minh Pham

Your Spaces

“Sacred space” is another way of saying “with intention.” S. Kelley Harrell, Teen Spirit Guide to Modern Shamanism

With every intention, create your spaces to reflect your vision, your joy, your respect, your gratitude. Your accountability partner in all things organized and decluttered is available to you through when you are ready.

-Declutter your small spaces first. Then the bigger ones will know your intentions.

-Use white space or empty space itself to create breathing room.

-Set up a sacred area for workouts, reading, calm, and peace. Your body will immediately recognize the time being allotted for good health.

-Space can also be found outside of the home; ocean, forest walk, favorite café`, and libraries.

-Bring nature inside with natural materials and themes. Soft lighting, soft scents, soft colors.

-Be aware of hotspots around your home that tend to constantly create piles. Intentionally build new habits to eliminate those spots. Put things away where they belong immediately.

Refuse to drop everything where you stand, create specific receiving areas for bills, social mail, magazines, packages, social calendar, and laptop.

Sign-ups are going on right now for the Spring 2022 Health and Fitness Total Refresh program with Alex and Kara. This 6- week Fitness and Nutrition class is all the motivation and accountability success you could want. Check out their sign-up site at, then choose the level that best fits you.

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