Do's and Don't of Massage

On my way to work this morning the topic of massages with 'Happy Endings' came up on the radio. Media, radio, movies, sitcoms, etc. often present this 'Happy Ending' situation, and often times, from a Massage Therapist stand point, its not funny and is quite annoying. But today, it just got me thinking - people have so many questions and misinformation when it comes to massage etiquette. So rather than get annoyed by the offensive commentary, I should produce my own Massage 101 blog. Disclaimer. These are only MY thoughts and opinions; every therapist and their experience is different. So no offense to any other therapists or patients/clients that have different view points.

Common Questions/Statements that I get:
1. Do your hands get tired?
On a rare occasion, yes. But that is probably because I'm not using proper body mechanics. When working, if I'm using my core, supporting the proper posture, and practicing proper self care - my hands shouldn't get tired. Plus part of attending NWHSU, was building up my strength, endurance, and mechanics. My body in general however, does get fatigued after a long day or week.

2. Your boyfriend/family are lucky!
Well yes they are, but not because I'm a massage therapist. I've established firm boundaries, that I don't give family and friends massages outside of my work establishment and schedule. One - because this is what I do for a living, it might sound harsh, but if I'm going to do massage I'm going to get paid for it. I tell family member that they know where to find me, and to schedule an appointment. Two - after giving massage all day, massage is the last thing I want to do when I get home. Now, of course there is the rare rare exception to this rule. And to be honest, I'm more likely to give you a shoulder rub if you DON'T ask.

3. Have you ever had someone be physically/sexually inappropriate or really gross?
No. I have been fortunate to not have any inappropriate comments or actions, but I do believe that I present myself in a very professional manner and in a professional environment; which thwarts off any inappropriate behaviors or clients. I have however, seen and heard it all. You would be surprised what people say, and judgements people make to people they don't know all that well. As far as 'grossness'. If I thought what most people thought was gross, I wouldn't be in this industry. So it takes a lot to gross me out, and as I said before, I present myself in a professional manner; which includes taking all those odd bodily characteristics and attributes in stride. (*however I will dive into some of my pet peeves later).

4. Should I leave a tip, and if so how much?
This is a tough one. Because as a NWHSU graduate, I am trained to say NO, I'm part of your health care - you wouldn't tip your doctor, so don't tip me. Well. I agree with that, however. If your therapist is an employee (meaning they work within a clinic, fitness center, spa, etc), they likely aren't getting a sufficient cut from what you pay for the session. So in those cases I say yes, if you can tip - awesome. Although, if its a financial burden to tip, and you wont be able to return visit, don't. I would rather have you save your tip money and come back for another session. My quick answer to this question is, give what you are financially able. If you can't, don't. However it is appreciated, again, especially if your therapist is an employee. If they own their own business, then all of the cost of the massage is going to that individual and their business. And for a 60 minute massage, the average for a tip runs from $5 - $15. But as the pastor at the church I grew up at said, "Give as you feel moved." :)


Do's and Don'ts of Massage:
Do - find a therapist that you are comfortable with, and that matches your massage needs. Its just like finding a doctor, or hair stylist that you like.

Don't - worry about offending the therapist if you don't feel comfortable with them, and/or don't come back. If you aren't comfortable, possibly we aren't either. So you'll be doing us both a favor. Plus we want you to be happy with your investment.

Do - Close your eyes. Seriously. Its creepy if you don't. How would you like someone standing over your desk watching you all day. And to be honest, I close MY eyes for probably 60% of the session. It helps me focus on the palpation of the tissues and whats going on anatomically. So its even creepier to open my eyes to see someone staring at me. Plus you are supposed to relax!

Don't - talk if you don't want to. A lot of times people feel obligated to make small talk (men in particular - often because they are uncomfortable). And don't be scared to say, "I want to take this time to relax and don't feel like talking". I don't know how many people have said that their therapist didn't shut up. Well. Tell them you don't want to talk. Likely you have sent mixed signals and tried to make brief small talk - but in the end didn't want to gab the whole time. So..

Do - voice your opinion on wanting to be silent. Trust me, I wont be offended.

Don't - answer the phone call from your therapist and put it on speaker phone for the whole session. Ha. Seriously this has happened. And actually I didn't care. It was entertaining for me and made the time pass faster. But really. Not the time or place. Leave your baggage in the car.

Do - turn your phone on silent or off. Not just on vibrate. You can still hear your phone vibrating. And to be honest, a ringing or vibrating phone doesn't bother ME (its actually entertaining to hear peoples different ring tones), but I feel bad for YOU that this is YOUR time, turn the rest of the world off.

Don't - feel uncomfortable about getting a massage because you don't have the perfect body. I work with all types of people. Fat, tall, skinny, short, prosthetic limbs, scars, stretchmarks, you name it I've "seen" it. And I put seen in quotes, because although I recognize those things, I don't really LOOK at it. Now if you have some contagious lesions or open wounds, I need to at least decide if it is a contraindication to massage, but other than that - I don't notice or dwell on anything else. I see everyone the same; like an anatomy map. The muscles, muscle fiber directions, connective tissues, etc. etc. Massage is actually a great way to feel more comfortable in your skin, as it give you better body-awareness. So don't hold back, get a massage.

Do - bathe. *Stepping up on Soap Box* (pun intended!) - You don't want your therapist to smell, and we don't want YOU to smell. Granted in summer and other situations its difficult to keep up with throughout the day, and a shower isn't always practical before your appointment. Deodorant and mints are. I have been blown away (again, pun intended) by some peoples breath. Wow. Again. YOU don't want ME blowing garlic onion nasty morning breath at you, and I don't want to smell yours. Also. I realize this one isn't likely to happen. EXFOLIATE. I will say that is one thing that kinda grosses me out. Particularly during the summer months, we burn and slough off dead skin cells...and when the white sheets are covered in balls of rolled up skin. That's gross. And when the crevasses of my hands have your skin in them. Yea, that gets my stomach a little queasy. Exfoliating is good for us anyways! Do it.

Don't - worry about falling asleep or snoring. Please do. Its good to let your body shut off, and if you are that tired...you obviously need to sleep. You will still reap the benefits of the massage even if you aren't mentally present for the session.

Do - make your appointment as far in advance as possible. I know its nice to on a whim or last minute get in for a massage, but as a therapist, I LOVE knowing what my schedule is going to be ahead of time. Don't be surprised if you don't have an ubber happy therapist when you walk-in for an appointment at 6:30 on a Friday night. That therapist was probably checked out and wanting to go home, now we have to stay. Ugh.

Don't - underestimate the importance of drinking water after a massage. Its important to drink water period, but especially after a massage to rehydrate and to flush out your system. People that don't, often feel sore and achy the following day.

Do - ask questions, to your therapist; and to me about what I've blogged, or if you have any additional questions I didn't cover.

and DO - have a great Wednesday!

Write a Heartfelt Letter

I have a bazillion little coffee table books on life, success, quotes, etc. I really want to be a book worm, but I always have to many things, ideas, books, and goals going on at once. I should really work on that. Ha. None the less, when I do read it tends to be exclusively Non-Fiction. I only like to read things that can be helpful, educational, and functional. And it also helps if it is broken down into small chapter. Thus why I LOVE Philosophers MINI-CHAPTERS. Its the only way I can get through a significant amount of literature. Anyhooters...

I got a bunch of these mini books, or coffee table books as I call em, around the time of college graduation. One of my favorite mini book authors is Richard Carlson. I have many of his books, but the one I have pulled aside tonight to revisit is "Don't Sweat The Small Stuff...and it's all small stuff". If you click Don't Sweat it should bring you to the Carlson's site, and it begins with a brief message from Kristi Carlson, speaking on behalf of Richard. Great people. This book in particular has 1-3 page mini chapters. Each of the chapters explores a way to help you accept what life has to offer with far less resistance. According to Zen philosophy, when you "Let Go" of problems instead of resisting with all your might, your life will begin to flow. "Change the things that can be changed, accept those that cannot, and have the wisdom to know the difference" as our AA friends believe.

There are a lot of favorite chapters in this quick read, but one of my favorites that I have always been a supporter of and will continue to support is chapter 20. Once a Week, Write a Heartfelt Letter. Okay, so I don't do this once a week, but I try my best to send out some 'snail mail' once a month. Its one of those things that I thoroughly enjoy, and who doesn't like to get a nice note in the mail from a friend, opposed to a bill or junk mail.

Excerpts:

{Picking up a pen or typing on a keyboard slows you down long enough to remember the beautiful people in your life. The act of sitting down to write helps to fill you life with gratitude}

{Even if you don't have people in your life to whom you feel you can write, go ahead and write the letter to someone you don't know instead - the value of the letter is to gear your thinking toward gratitude.}

{Not only does writing and sending a note like this focus your attention on what's right in your life, but the person receiving it will, in all likelihood, be extremely touched and grateful. Often this simple action starts a spiral of loving actions whereby the person receiving your letter may decide to do the same thing to someone else, or perhaps will act and feel more loving toward others.} ...can we say Pay It Forward

Growing up my parents instilled in my sister and me the importance of writing thank you letters, and we have both carried on that trait to our current lives. Whether its after birthdays, Christmas, job interviews, or other special happenings, the first thing I like to do, is get out my thank you letters. But even more fun is sending a letter or card for no reason what-so-ever.

So consider yourself warned. ;) And give it a try. I bet you'll be glad you did.

Picasa...work in progress

Just trying to figure out how to better include photos in my blog posts, and how to utilize Picasa. Bear with me. I'll get it.
PS. Took this picture with my phone (awesome camera), while I was on a walk last week. Hope you all are having a great Monday!

Family and some Faith.

I have intended to use my Sunday blogs to cover some of the material from the days church sermon and passages, however, I failed to make it to church today. Failure to attend the church structure does definitely not indicate a lack of faith and spirituality in my day however. But first a brief weekend recap, and introduction to my Sunday.

Saturday morning I had to go into work for a little while, which was actually welcomed. I had light workload and I got to work with one of my favorite (I have a long list of favorites) clients. I then tried to hustle off to Peter's 'Watermelon Bowl' scrimmage. He is volunteer coaching for the Burnsville Blaze Sophomore Football team for the second year now, and they had a few scrimmages Saturday morning. Three teams from the area come to play and they all scrimmage one another, and then eat watermelon! Unfortunately right as I got there they were starting to clean up, so I just stayed and chatted with Peter and we ventured back home. I took a 30 min cat nap before running to LTF for a meeting. When I got home we just vegged out for a bit and then decided to run to the Mall (of America) for some entertainment. We live right next door to the mall basically, so its always a fallback when needing something to do. I just like to walk the mall, people watching, occasional shopping, etc. Speaking of watermelon, we tried to find a new hat for Peter's huge watermelon melon. He has about a 7 7/8 hat size so he doesn't always have a wide selection. Time flew by so we both grabbed something to eat (I got a protein shake at Healthy Express), Pete a burrito from Qdoba.

Then we booked it to his Step-Mom's parents house, aka Grandma and Grandpa R's. The whole fam-damly was gathering there to celebrate the grandparents 80th birthdays. Little did the grandparents (Paul and Shirley) know, they were going to be having us all over until late in the evening. For the last 6 months or so their grown kids have been raiding their house for pictures spanning over their 80 years of life. So pictures from when Paul and Shirley were babies, when they started dating, started having kids, when their kids started having kids, etc. etc. They put all of these together in a video set to music - it compiled to be an almost full feature length movie, with a bonus DVD with interviews and commentary. Kate, one of the grandkids had also interviewed the grandparents under the disguise that she had a sociology project. So the bonus DVD included interviews about how Paul and Shirley met, dated, raised their kids, etc etc. AND. The Original Richardson family was/is quite musical, so the four siblings (Petes Step-mom and her siblings) went to a recording studio and recorded the Brother IZ version of 'Somewhere Over the Rainbow/Life is Wonderful' track. It. Was. All. Phenomenal. Paul and Shirley were completely surprised and blown away. So we all stayed and watched the 3+ hours of film and nostalgia of the last 80 years of the Richardson legacy. I love that stuff. They are such an amazing group of people. So loving, friendly, open, entertaining, and simply phenomenal people. I'm incredibly lucky to be able to be included in their 'family', and am so appreciative that they

have accepted me with open arms.

So then TODAY. We went back for the real birthday party. They invited friends and family over for an open house and celebration of Paul and Shirley. We guestimate that there was around 90+ visitors to the party; which is an attribute to what awesome people they are. Today made me think about one of my favorite excerpts from a bible study book; about life-giving relationships.

Power of Connectedness, from John Ortbergs "The Me I Want To Be": {God uses people to form people. That is why what happens between you and another person is never merely human-to-human interaction - the Spirit longs to be powerfully at work in every encounter. Referring to this dynamic, some writers of Scripture speak of "the fellowship of the Spirit." Fellowship has become a churchy word that suggests basements and red punch and awkward conversation. But it is really a word for the flow of rivers of living water between one person and another, and we cannot live without it.

An academic journal called The Journal of Happiness Studies publishes studies using the tools of research to identify what makes human life flourish. When researchers look at what distinguishes quite happy people from less happy people, one factor consistently separates those two groups. It is not how much money you have; it is not your health, security, attractiveness, IQ, or career success. What distinguishes consistently happier people from less happy people is the presence of rich, deep, joy-producing, life-changing, meaningful relationships. Spending meaningful time with people who care about us is indispensable to human flourishing. Social researcher Robert Putnam writes, "The single most common finding from half-century's research on life satisfaction, not only from the U.S. but around the world, is that happiness is best predicted by the breadth and depth of one's social connections."}

Rich, deep, joy-producing, life-changing, meaningful relationships. I love that. I have found that when I'm happiest, it is when I have exactly that, rich and deep relationships; and not just having them, but maintaining them, and being active in them. I think the Richardson family is plump full of rich, joy producing, meaningful relationships. Everywhere you look, there it is. Those are the types of people you want to surround yourself with.

Happy 80th to Paul and Shirley, and here's to finding, fostering, harvesting, loving, and not settling for anything less than rich, deep, joy-producing, life-changing relationships.

Needs.

I've been thinking a lot about needs lately. Specifically needs in relationships. We have many needs to be met, but what are they, who is to fulfill them, what needs are critical, and what needs can be done without. One conclusion I do know is true, is that needs, NEED to be communicated. One of my dads favorite sayings is "people can't read minds". Often I think we expect people to know what we need and when, and then are disappointed when they are oblivious. I wonder why it is so hard for us, or maybe just me, to simply communicate what we want. And why does it seem so much nicer when someone anticipates the need. And vise versa, I think people need to be more receptive to hearing others' needs, and receive it just as helpful information and not as a scolding. (Of course it needs to be delivered in an appropriate manner.) I think it is easy for people to get defensive both in delivering their needs, and receiving the needs of others - as if we are inadequate in our current efforts.

I feel as though the whole first paragraph is gibberish grammatically, but when read in a conversational manner would make sense - or just in my head. Bear with me. I found a good article/link discussing needs. Strengthenrelationships.com. This article starts off with a good point. In romantic relationships, are our expectations too high when it comes to our significant others and our needs? I'm personally struggling with what needs are our own responsibility, our family, friends, co-workers, etc; opposed to throwing them all on our partners.

I agree that this needs business starts within, and being able to identify our needs. Which sounds like it should be a fairly easy task...but it is not so. I know this is something I need to devote some time and heart to. If you have any strong opinions about the subject matter I would LOVE to hear about it.

Dain Jeffrey

Yesterday, I got a midweek treat. I got to meet my sister and nephew over the lunch
hour. Dain Jeffrey was born May 29th, 2007; which puts him at 4 years old, and one of my
biggest sources of joy.

He is such a sweet boy - and he says the sweetest things - EVER; as we were heading out to the car after lunch, he out of the blue says in his adorable and articulate little voice: "Abby, I love you." Now if that doesn't melt your heart, you might be dead. Then as we are starting to walk across the parking lot he says: "I should probably hold one of your guys' hands." He's a smart little feller too.

Dain is an awesome big brother to Ella. She will be One come September 19th, and then come sometime around the 15th of September Dain and Ella will have another little sibling. I couldn't be more excited about baby Pechacek #3, but what I learned with

Ella's birth is that these are prime opportunities to bond with the older kids. Ella, although getting bolder, is a major momma's girl; meaning she

used to cry when held by anyone other than mom. So I found this a great time to bond more with Dain; which also helps out mom and dad in keeping him distracted so they can tend to the little one. So with a 4 year old, a 1 year old, and an infant - I'm excited to now bond more with Dain AND Ella. But

I'm also VERY excited to get to know Baby #3 (they aren't finding out the sex of the baby - which is making the anticipation even stronger).

But back to my first love, Dain. As we had to say good bye yesterday afternoon, I gave him a high five from the back seat of the car and said goodbye. 2 seconds after I shut the door, Steph rolled down the window and said: "Dain wants to give you a hug and kiss." Duh. What was I thinking. So I went around to the back of the car and properly said goodbye to this adorable little boy - with a hug and a kiss. PRICELESS. I can't tell you how much seeing him, anytime, just brightens my day.

I'm too Excited to Sleeeep

So I know I already posted once today, but I'm too excited not to post again. I just got done with the second of the new member classes for Easter Lutheran. And I have officially been 'installed'. If I ate bread, I could order the Club, cause I'm a member!! Whoop Whoop.

The first of the classes was more of a Lutheran/Easter church 101, and tonight was more of a small group get to know you thing. I just think that Easter/the church in general is just such an AWESOME thing. Even if someone isn't all gung-ho about their faith, joining a church is probably the best thing someone could do...ever, but especially if they are new in town, or are looking to make some connections. Think about it, church going people, or people of the faith are almost always warm, loving, open people. Especially at Easter. I just think its awesome that I met about 15 people tonight, and through their own introduction, got to know them better than that one guy or gal you stand in line next to every morning at the coffee shop. I absolutely love meeting people, and hearing their stories; and not just the How are you, I'm fine how are you talk - I mean the real stories.

It was amazing how much people are open to disclose about their life, up bringing, journeys, failures, heartaches, and challenges when you are in a faith setting. It blew me away how evident it was that most of these people just want to be heard, they just want someone to talk to, someone to listen. Its also amazing how although everyone's story and introduction was so different, they were fundamentally the same in many ways.

In many aspects of my life (and in a few not so much), I feel like I'm exactly where I need to be - and I have been given many gifts that I need to let flourish. I'm confident in my place at Easter Lutheran, and am SO excited about the future opportunities and connections that are to come.

Life is Beautiful. God is Good.

Blissipline

Blissipline - what a SWEET word. Its even fun to say. To watch the Blissipline mini-chapter click Blissipline (first word of post). Brian Johnson (is the man!), essentially explains it with help from Seneca as: “Pursuing a straight course and eventually reaching that destination where the things that are pleasant and the things that are honorable finally become, for you, the same.” Or when doing whats best for you and doing what you enjoy become one in the same. Awesome.

Brian also says: Work diligently, patiently, persistently and playfully and we’re not only bound to be successful, we’re bound to have a great time and feel really good throughout this whole experience called life.

I love words, and definitions, especially words of strength. The word discipline is defined and can be used in many ways. In the context of this mini-chapter, we are talking more about self-discipline. I like this definition: The ability to control one's feelings and overcome one's weaknesses; the ability to pursue what one thinks is right despite temptations to abandon it. I couldn't agree more with Brian when he states: *nothing* of any value co

mes without a whole heck-of-a-lotta work. AGREED. And when we put in the time, effort, self discipline, blood, sweat, and tears...our achievements are so much more meaningful. And what could be more rewarding than being disciplined in following our bliss. Talk about Euphoria.

The best example of this in my life is in the gym. Some days it might take me awhile to get to the euphoria feeling, but it does happen every time. I get this feeling of pure bliss, ecstasy, and happiness. It totally is my *happy place*. Sure some days performance is better than others, or some days I'm more tired, or have something heavy on my mind - but hitting the gym/weights is a sure fire way for me to sort things out and feel my best. Its my blissipline in action. Speaking of, I'm letting the morning get away from me - and need to get to the gym

right meow.

Hope you all have a great day, and think about your bliss, and how you can be more blissiplined; because I guarantee if you are blissiplined - success will ensue.

Strength Finders 2.0

Going into this Post, I'm already having conflicting thoughts about the premise of Strength Finders. But a quick intro for those of you who aren't familiar. Tom Wrath writes that too often we devote time to fixing our shortcomings than developing our strengths; so Wrath teamed up with scientists/psychologists to develop an assessment to help people discover their talents. With the help of Donald Cliftons years of studying they developed the 'Clifton StrengthFinder assessment'. Many anecdotes and debates later the book concludes:

"You cannot be anything you want to be - but you can be a lot more of who you already are."

I can't deny, that the stubborn part of me totally disagrees, and feels as though our shortcomings are too tempting to not try to overcome. But as with Mr. Brian Johnson's Philosophers Notes, I've been trying to be more optimistic and positive with myself, my thoughts, and everything in life. So why not focus on your strengths. (Even as I type that I'm cringing, and wanting to scream - "But what about working on your weaknesses!" Ugh).

For the sake of exploring what Strength Finders 2.0 has to offer, I'll swollow those thoughts...for now. Upon taking the assessment my strengths were deemed as the following: Strategic, Relator, Empathy, Achiever, and Futuristic.

Strategic:

People who are especially talented in the Strategic theme create alternative ways to proceed.

Faced with any given scenario, they can quickly spot the relevant patterns and issues.

Relator:

People who are especially talented in the Relator theme enjoy close relationships with others.

They find deep satisfaction in working hard with friends to achieve a goal.

Empathy:

People who are especially talented in the Empathy theme can sense the feelings of other

people by imagining themselves in others’ lives or others’ situations.

Achiever:

People who are especially talented in the Achiever theme have a great deal of stamina and

work hard. They take great satisfaction from being busy and productive.

Futuristic:

People who are especially talented in the Futuristic theme are inspired by the future and what

could be. They inspire others with their visions of the future.

I remember when I read the full descriptions of my strengths. I was blown away with how just accurate they were...and its not like how horoscopes are accurate for anyone that reads them; it was legit. I felt especially connected to the "Achiever". Bear with me while I regurgitate some of the description, if you have any desire to understand this girl, ME, more...read ahead.

"Your achiever theme helps explain your drive. Achiever describes a constant need for achievement. You feel as if everyday starts a zero. By the end of the day you must achieve something tangible in order to feel good about yourself...No matter how much you may feel you deserve a day of rest, if the day passes without some form of achievement, you will feel dissatisfied. You have an internal fire burning inside you. It pushes you to do more, to achieve more. After each accomplishment is reached, the fire dwindles for a moment, but very soon it rekindles itself, forcing you toward the next accomplishment. Your relentless need for achievement might not be logical. Or focused, but it will always be with you. You must learn to live with this whisper of discontent...It is the theme that keeps you moving."

Amen.

Benediction

Back in...2009, I believe (okay I wasn't going to go into THIS much detail, but I can't help myself); I met an outstanding young lady, Tera Barrick. At the time I was living in Prescott, and an active member of the YMCA right across the river in Hastings. One Wednesday evening, after work I went to the Y to attend a cycling class before I went to play volleyball. Tera was on the bike next to me. I won't lie, I noticed her right away...not in a creepy way, but because there aren't many 20 something, athletic females at this YMCA - it was quite refreshing! So we started chatting, if you know Tera that won't come as a surprise. And she asked if there was anywhere to play volleyball around here...so I explained as a matter of fact, I was going to play tonight, and that she should come. Sure enough she was game, so she followed me over to the Prescott Middle School and so our friendship started. Tera, if you are reading this - I love you and MISS YOU terribly. We started to hang out in and out of the Y, as well as volleyball open gym; and let me tell you this girl was my angel. Having just moved from LaCrosse where I constantly had friends and teammates around, I hadn't really made many new friendships in the area. And was in need.

She was a physicians assistant at the hospital in Red Wing, and originally from Near Des Moines, Iowa. I can't tell you how lucky I was/am to have her in my life. Shes an articulate, caring, fun loving, active, intelligent, funny, and positive woman. We went on many walks, coffee dates, shopping trips, workouts, etc..etc. Turns out we had a couple connections from the LaCrosse area as well. Another commonality we had, was our faith; although neither of us had found a perfect fit in a church in the area. Both of us were looking for youthful, contemporary, up beat Lutheran Church. (I'm finally getting to my point!). We traveled to some of the bigger neighboring cities to church hop. One church we visited was Easter Lutheran Church in Eagan, MN. Little did I know at the time, I would soon be moving to Eagan and would be falling in love with this church. I mean, Easter By the Lake (there are 2 campus') has a basketball court IN the worship hall. ;)

When I try to think about what it is exactly that made me fall in love with Easter, I think it was the music. Most of the services have a full band and talented musicians, and song selections that you can find on the popular christian rock/worship radio stations. Straight up, good music. Reason #2 (in no particular order), I fell in love with Easter was seriously the 'warm-fuzzies' I got when I attended. I was in a new city, with not many friendships - but when I walked into that church...I was SO welcomed and felt right at home. One of the reasons for this was Pastor Kris. Talk about a Godsend. I still don't know how she remembers so much information about all of the members of her congregation; myself included. Thirdly, or fourthly...where ever I'm at, Pastor Kris has thee most beautiful, elegant, and inspiring voice. When she prays aloud in service with a little guitar accompaniment, it could bring me to tears any day, not just when I'm PMS'y. So needless to say. I'm so blessed to have a church family like I do at Easter.

As if I didn't need another reason to love Easter Lutheran, along came Benediction. A post-modern worship service, with amazing music, raw questions, discussions, and usually cool videos during the sermon. And, its at 5:00 on Sunday evenings; perfect for my work or sleeping in schedule. At Benediction tonight, I was thinking of how much I would LOVE to share the Benediction experience with anyone and everyone I know. I think I had goosebumps on at least 4 occasions because of how inspiring and beautiful the music is. Its seriously like a FREE concert every Sunday night. One of the musicians that participates is 'Heatherlyn'. Please check out her music. You won't be disappointed.

And as for sharing Benediction, I'm extending an open invitation to anyone to join me! But for those of you who can't I'm planning on using my Sunday evening blog to reflect on the passages and ideas discussed. But since I've rambled for long enough this evening, I'll leave you with one though for tonight.

[For the whole law is fulfilled in one word, "You shall love your neighbor as yourself."'] Everyone is your neighbor, and God is your neighbor; therefore how we love others, is how we love God. How are you loving God? Are your actions towards your neighbors actions of love?

Oh and P.S. Tera has since moved back to Des Moines and although we don't get to chat nearly enough, I still claim her as one of my dearest friends. And I feel SO blessed that God brought her into my life.

Super Snapshot Saturday

Decided to just take some snapshots throughout the day to share. Saturdays off are such a treat, and it was looking like a great day. Enjoy!

Started Saturday with some Laundry and a Coffee Protein shake, my favorite! To the GYM!

Got to the gym by 8am, with all my goods for a precise (only 3 different lifts) but intense leg lift. I Love Leg Press!

Strawberry Banana with Dynamic Greens Protein smoothie for Reward and Replenishment. :) Love starting the day at the gym.

Trip to the St. Paul Farmers Market. Always love going here on a beautiful Saturday. Great deals on Fresh Local Produce. (And beautiful Flowers!)
Possibly the most exciting part of my day. I found a BAG of Sweet Potatoes at Trader Joe's. Everyone obviously carries BAGS of Potatoes. But rarely SWEET Potatoes, and ORGANIC. SCORE! Reason #384 why I love TJ's.
After a busy morning, I was ready for a break; so we went home relaxed. I finally put all my Rainbow Foods Monopoly game pieces on the board. We are far from winning anything, but its exciting to be able to participate in a non-McDonald's Monopoly game!
Peter and I had the munchies all afternoon while we did misc. stuff around the house, prepared dinner, and watched 300 (LOVE that movie!) So we dominated a bag of Chili Edamame for an early appetizer. NOM NOM NOM.
With all of our fresh farmers market produce, and surf/turf from Trader Joe's we made quite the spread. If you are ever near the Twin Cities on a weekend. Call me up, because we are probably making an awesome dinner, and will have enough to feed an army. Grilled Asada Tri-Tip with grilled red/green/yellow peppers and red onions, Shrimp & Scallops marinated in tequilla/cilantro/lime juice. And lastly some Rosemary/Garlic Red Potatoes, and a few ears of corn for the Mr.

Relaxing and digesting the amazing dinner. Peter is 'watching' football/snoring.

Great Saturday. Looking forward to tomorrow. Good night all!

Zzzzzz's

Approximately 6 weeks ago, plus or minus 2, I decided to utilize some of the testing that Lifetime Fitness has to offer. Based on my trainers recommendations I started with the "Stress and Resilience" test, which involves a 4 point cortisol test. S&R test assesses cortisol levels (stress hormone) throughout the day, as well as DHEA-S; this information helps determine stress' effects on our metabolic functioning. Stress is reported to be the evil behind 75-90% of all health dysfunction. (one of the main reasons why I've always been interested in alternative therapies like massage therapy and zeroing in on stress management as health care).

It was with these results that I decided to start making some changes in my life; first of which was to call it quits with my employment at Dunn Bros. Although I was only working approximately 10 hours a week at the coffee shop, having 3 jobs over the last year plus was just too taxing. I'm still not sure how I managed 3 jobs, bodybuilding training, and any sort of family/relationship. Yikes. Needless to say, my S&R results weren't horrendous, but they were bad enough to take significant action. I m

iss my coworkers, and all the regulars at DBros, just being in the coffee shop environment on a regular basis, as well as the extra monies - but I know it has been worth it.

REST. Rest was one of the pillars of the recommendations for repairing my taxed adrenal system. I've been ordered to get 7-8 hours a night. I thought this would be one of the easier adjustments. Which it was, at first. The first week off from Dbros, I slept like it was my new third job. Week 2 I started to get myself in to a better pattern, getting myself up in the morning at a reasonable time and to bed earlier. Now in the last week, I think my body doesn't know what to do with itself and all this rest. For the second time this week I'm "Bright Eye'd and Bushy Tailed" at 4am. Granted I was in bed snoozing by 9:30 last night, I would like to sleep at least til 5 or 5:30. *Note to self: Increase Melatonin to 9mg/night.

Which brings me to another adjustment/implementation with my S&R results. Supplements. Thanks to Splinter (nickname for my perso

nal trainer - deemed Splinter because he was the TMNJ ubber wise trainer) - I have consistently been on supplements for the last 2.5 years. Most regularly AM/PM multi-vitamin and Fish Oil. Now a days I take a whole slew of 'em.

Morning: 2 Fish Oil, 3 AM multi, Cal/Mag, Vitamin D, AdrenoMend, and Cortrex. One more Cortrex at 6 pm (Cortrex balances out Cortisol levels - whether they are high or low - within 30 min.). Night: 2 Fish Oil, 3 PM multi, Cal/Mag, *9mg Melatonin (helps with sleep cycles, etc), and HTP-5 (helps with Serotonin levels).

I can't tell you how much of a difference sleep and supplements alone make. *Soap Box* - If you aren't ta

king Fish Oil, start right meow. The list of benefits is so long, that you wouldn't believe it if you saw it. Do it. Meow.

Yoga, and meditation have also been suggested supplements to my life. I have to admit, I have been slacking on the yoga the last 2 weeks, but when I do, do yoga - I absolutely love it. Its like I open my eyes and see the world so clearly. Its as though I can see each little blade of grass swaying in the wind - sounds corny but its the truth. Life just slows down and is beautiful. Meditation on the other hand, is awesome. Only because there is no concrete definition of meditation (to me at least). For me it doesn't look like someone sitting Indian style in a dark room chanting. Meditation is simply reflection. Which is somethin

g I have been granting myself a lot of lately. Meditation is this blog. Meditation is my lifting sessions. Meditation is my Philosophers Notes emails every morning. Meditation is Progressive Relaxation on my lunch hour. Meditation is a quite trail hike.

Meditation is finally feeling like I could go back to bed. :) Have a great weekend everyone, its supposed to be simply GORGEOUS.

"A ruffled mind makes a restless pillow. -Charlotte Bronte

10 Power Questions, Philosophers Notes

I can't recall how I came to know and now love Philosophers Notes, but I now get a mini chapter sent to me every day. In these mini-chapters he shares “More Wisdom in Less Time” by distilling the Big Ideas from his favorite optimal living classics into fun, inspiring and super practical applications. Mini-chapter: 10 Power Questions. Enjoy.

1. How can you use your strengths in greatest service to yourself, your family, your community and the world? First of all, I need to take care of myself; by getting adequate sleep, nutrition/supplements, exercise, love, and all that good stuff - So I can be the best ME, which will help me use my strengths to serve others. Its like the "airplane phenomenon" - When the plane is going down you need to put you own air mask on before you help anyone else.

2. How can you get paid to do what you love? Follow your heart and work hard. With in reason, don't focus on monetary concerns, because if you are doing something you are passionate about - everything else will fall into place. Just be patient.

3. What 5 things are you most proud of ? What 5 things will you be most proud of?
1. I am SO proud, and will be proud as he grows, to be an aunt and Godmother to Dain Jeffrey - he is such a brilliant, articulate, fun, sweet, hardworking little 4 year old.

2. I am SO proud to be an aunt and Godmother to Ella Jane - and I will be so proud to watch her grow into a beautiful young lady. Her smile is already so captivating at a young 11 months.

3. I am proud to be strong - physically and mentally/emotionally. I feel as though I have the gift of extreme determination, and dedication in any aspect of life.

4. I'm proud of my faith journey, both where I have been and where I plan on going. My faith is what often fuels my determination and dedication.

5. I have to say the proudest day of my life was the day I competed in the Badger Classic Natural Bodybuilding Competition. I will definitely discuss that journey more later, but that was my proudest day.

*and I will continue to be proud of all these things, as well as my new blog! :)

4. If you had all the time and all the money in the world, what would you do? First of all I would pay off 75% of all of my friends/families student loans. Not all of the total, as I don't want to encourage complacency, but enough to make a difference in their lives. Second, well I'd take a vacation - lets be honest. 30 day tour/cruise of the world and all the places on my Bucket List. Lastly, I would create or fund a massive volunteer organization that doesn't just send money to needy places around the world, but sends funds AND volunteers to areas that need it most. I think that by not only changing the circumstances that people are in but changing the lives of the people that help could be insanely powerful. For instance, sending that bratty entitled teenager who has no idea how good they have it, across the world to serve impoverished nations is a lot more powerful than just sending a check to solve a problem.

5. What’s your ideal day look like? When do you get up? What do you do? With whom? For whom? Imagine it in vivid detail! Although it asks for vivid detail I'll keep it short and sweet. Ideal day: wake up 7:30, have a leisurely breakfast and plan out the day, head to the gym for some weights, go to work (or do work of some sort, service, volunteer), get some fresh air in the late afternoon with a walk/jog in the woods, tennis, or some other physical activity. Spend the dinner hour in the kitchen "playing" as I say - preparing dinner with friends/family, retire for the evening with reflection on the day, and off to bed. That's perfection.

6. Who are your heroes?Why? How are you like them? As I mentioned in yesterdays post. My personal trainer is my hero. She just is. Will explain more in posts to come.

7. What would you do if you weren’t afraid? Go back to school. As many times as possible.

8. If you were guaranteed to succeed, what’s the #1 thing you would do? What else? Right now, because its on my mind from yesterday, I would follow my passion in the health/fitness industry; personal training, health coaching, cooking/modeling on the side ;)

9. What is it that you and only you can do for the world? Be me.

10. How can you live in more integrity with your ideals? What’s the #1 thing you could start doing that would have the most positive impact in your life? What’s the #1 thing you could *stop* doing that would have the most positive impact in your life?! Stop being shy, reach out to everyone/anyone. Meet more people, and share what I have to offer.

Thanks for reading, and the support. I've already gotten a lot of positive feedback - I appreciate it enormously!

Shhnikes!

Wow. What a day! I wouldn't say that I'm an especially confident person, up until today, and probably just for today for that matter.

The day started early (see maiden post), and I shuffled off to Chanhassen to Lifetime Fitness' Corporate Headquarters for P.R.I.D.E. training (dealt with fulfilling professional obligations within our careers, and problem solving essentially). I always find the LTF training's interesting regardless if I think I will actually implement any of the teachings; and at the risk of sounding like a nerd...I totally love learning. LTF recently changed their tagline if you will to "The Healthy Way of Life Company". I've worked at LTF for about 2.5 years now, and since day one I have been a believer - or as they say.."I drink the juice". Meaning I LIVE and LOVE the mission of Lifetime. I use all aspects of the club to help live a Healthy Way of Life. So whatever it is they are teaching, I'm all ears and I feel at home within the company and the people who also "Drink the Juice".

Anyhooters, it was here at training that I received huge compliment #1. A coworker of mine disclosed that she thought I would do a great job in taking over the Department Head position that just opened at our club. The fact that a coworker and peer respected my abilities as an employee and that of a leader was very flattering. Fast forward to my meeting with my former Department Head/Boss, and insert huge compliment #2. She disclosed that for a long time she has seen leadership potential in me, and in her stepping down, she would strongly recommend to management that I would be a good fit for the position. WOW. Since hearing that the current DH was stepping down, I had a few fleeting thoughts of whether or not I would be interested in the position, but hadn't spent much time sincerely contemplating it. Well that has changed. But that's not the end of my ego boosting day. I will go into more detail later about my relationship with my Personal Trainer, but we met today to get some work done for her, and here is my huge compliment #3. In talking about life, like we always do, we were talking about "drinking the juice" and how powerful I thought LTF is as a company in changing people's lives; she (the most successful Personal Trainer for Lifetime Fitness - proven by the numbers/revenue), said "Abby, do you know how good of a Personal Trainer you would be." Let me try to explain this. This would be like Michael Jordan telling you that you are a Hall of Famer. Or if Shakespeare told you that your writing was in his league. Or if Slash invited you to jam with him. Capital F-Flattering. Jen (My PT) is most likely thee most influential person in my life, no offense Mom and Dad - so to hear this from her is...big. And something I take to heart.

For quite sometime I have contemplated my passion for the health/fitness industry. I've frequently felt it was a career path that called my name. And now...even more so. As I mentioned in my previous post, I've been making some changes in my life and I've been spending a lot of time examining my thoughts, purpose, and passions. So needless to say, a lot is being stirred up, which is extremely confusing but its exciting at the same time. (Just got goosebumps)

So if you have any extra answers laying around, throw the my way ;)

Looking forward to get into some other musings and philosophies. If you don't know already, I LOVE philosophersnotes.com, and the work Brian Johnson has done and plan on sorting through many of his mini-chapters here in this blog. There has been a lot of great exercises lately in his mini-chapters that I receive via email daily. So stay tuned.

Bright Eyed and Bushy Tailed

Whelp, here I am. Woke up this morning at 4am, and decided to start in on one of my recent Bucket List goals: Blogging. I've been wanting to start a journal of some sorts, but thought it would be more tech savvy and, quite frankly, easier for me to carry this task out via a blog. Although I enjoy writing, the physical act and art of it, typing is much faster and...crap, apparently much more conducive to rambling - I'm already at it. Stay on task.

Recent changes in my life (will expand upon in later posts), have allowed me the time to explore the things I love most as well as things that challenge me (mentally, physically, emotionally, and spiritually). After all our friend Socrates always comes back to us with his statement that "the unexamined life is not worth living". And so, here I am, documenting my examinations.

Since I am up and at it, today will bring a PRIDE training at Corporate Lifetime Fitness all morning - still not sure what that will entail. Stay posted. Followed by a coffee date with one of the people I am MOST appreciative to have in my life. Lynn Weatherson. We met at Northwestern Health Sciences while in the MT program. Love her. She is a fellow gym rat, health junkie, and deep thinker that I can always rely on for a heart to heart, and intellectual dialogue. After catching up with Lynn, I'm off to work at Lifetime for the evening. Which will be nice to be able to immediately implement the training I will go through this morning.

Have a fantastic day. Be the best YOU.