Valley View Wellness Coaching

November Newsletter

Valley View Wellness Coaching — Tue, 03 Nov 2009 01:09:00 GMT

At What Temperature Do You Approach Life?

I have recently started a training program to become a Yoga Teacher. It is a nine month program that will be completed in May of 2010, which will make me eligible to begin teaching next summer. Very exciting for me! I’ve been practicing yoga for almost 10 years and it truly has been transformational for me, so for this reason I decided to share these gifts with others through the art of teaching. At the beginning of my training, my teacher asked us what type of students we were, hot, medium or mild. Hot meaning we jump into our teachings full force, with an all out effort, a sense of seriousness about us, intensity rising and a hint of perfection on the brim. Medium, being well, a medium approach, effort with some surrender to not being so intense and perfect. Mild, doing “okay,” not worrying about too much, if it gets there, it gets there. I contemplated this for nearly 6 weeks, not really knowing where I fell until one much fated fall day in a swimming pool, of all places.

I had recently signed up for some private swimming instruction after years of wanting to learn different strokes and technique to add aquatics to my exercise routine. I was practicing what I had learned thus far, one afternoon, gleefully supported by the water, wearing my new pink goggles, feeling free as a bird as I began to spread my water wings. Up to this point, my swimming coach had directed me on air exchange (breathing in the water) and some very basic physical movements, such as kicking, floating and things of that nature. I decided that day, however, that I was going “to show him” and put the whole thing together and attempt a front crawl. I got about ½ way down the length of the pool before I began gasping, choking, feeling light-headed, experiencing foot cramps and looking like I was being eaten by a shark. So, this went on for about 30 minutes while I was wondering, “why the heck can’t I do this, how hard can it be?” before it hit me like a ton of bricks that I am indeed a HOT learner. Not only am I a hot learner, but my general approach to life is hot as well.

I don’t know if it was the support of the water, my recent yogic teachings, my increased state of mindfulness or all of the above, but what an unexpected lesson I received that day in the pool. At what temperature do you approach life? What type of a learner are you? Are you happy being where you are? Where could you make some space, changes, or soften?

I have since taken several steps back and have enjoyed learning to swim in bits and pieces. Systematically going through the steps intended to help me to become proficient enough to save my own life! All the while coming to the realization that I would be a very happy MEDIUM!!!!

September Newsletter

Valley View Wellness Coaching — Thu, 17 Sep 2009 23:10:00 GMT

Riding the Bumper Cars, Alone…

    As I was watching my 6 year old daughter, Grace, ride the bumper cars, alone, this year at the Skowhegan fair, I started to reflect on what this great feat of independence means. Think about it. You have to be at least 48 inches to ride this ride without an adult and she has, indeed, reached that milestone. Sure, she has reached many milestones in her life such as, eating with utensils instead of her hands (occasional regression), crawling, walking, sleeping through the night (again with an occasional regression), starting kindergarten and now this. This milestone is a bit different though and comes with more of a responsibility.

    I mean after all, here was her first “prerequisite” that she has had to accomplish before being given the “right” to ride this ride. She was very proud of herself as she stood next to the height marker and the ride operator waved her on. There is also room for disappointment, what if she was just ½ of an inch too short? I believe that learning to live with and cope with disappointment is in invaluable lesson for a child. Although, as a parent it is difficult to witness a disappointment, if they are rewarded for each and everything in their lives, how will they ever learn to cope when things don’t go the way they expected as they become adults? Therein lays the dichotomy.

    Independence also comes with a sense of responsibility; to oneself, society, the environment and the human race. Grace made several decisions while riding her bumper car, her courtesy to other riders, or lack thereof, how fast to drive, how hard to bump the other riders, how many times she went on the ride (several I may add) and how much fun she chose to have while riding. Taking it a step further, she will also have similar responsibilities when entering elementary school. She may be faced with social challenges, faced with a vast amount of differences, how hard to “bump” other “riders” with her beliefs and values, her contribution to environmental awareness (I may add that she is a blossoming environmentalist), her compassion for her fellow students and her choice to have fun.

    So, as I stood there, watching her on the bumper cars, speeding along with the greatest grin in the word, I was thankful that I was wearing sunglasses that day to help mask my tears of joy, fear, pride, and trepidation that I was flooded with at the great feat I was bearing witness to and the great feat that lies ahead in first grade. I’m fully confident that all of the choices, responsibility, lessons and independence that Grace will be confronted with will serve to enrich her already wonderful, caring, compassionate, thoughtful, funny, frugal, sensitive, and loving being.

    Here are your wings, Grace, fly with the essence of your name, dance when you have the chance, sing like nobody is listening, love like you have never loved, and enjoy your life and the journey you are about to embark on. Always remembering that we are here to cheerlead you along and to catch you if you fall!

July Newsletter

Valley View Wellness Coaching — Sat, 04 Jul 2009 22:51:00 GMT

Summer Simplicity

How many times have you had the impulse to do one more thing? Squeeze in one more chore? Make one more stop? Check one more time for email? What is this impulse that urges us to fill our “space” and moments with endless things to do? The key in resisting this impulse is to learn how to say no to it. Sounds silly, doesn’t it? This impulse has an insatiable appetite. It doesn’t matter what we feed it, so long as it’s fed. It is an equal opportunity taker of space in all areas of our lives; our finances for the want of more money, our homes for the want of more stuff, our social calendars for the want of more things to do, etc. Most times, these impulses are fed purely and completely in a mindless fashion. Think about how many things we do each day, on auto pilot, without conscious thought. Does everything have to be done now? Can some task, activity, chore, or phone call be put off until a later time?

One thing we can gain from being in the present and practicing a concept called voluntary simplicity is truly experiencing our moments with all of our being. After all, they are our moments, why not give them the respect and attention they so deserve. Reframing them as being sacred, something to cherish, and savor is a necessity! When we are with a friend, we are truly with that friend. When we are cleaning the oven, we experience it with all of our being, even if it’s not a favorite task, we can still be present with it. This practice allows us to truly be with the emotions that our moments evoke within us. Voluntary simplicity can mean going fewer places, seeing less, doing less and being less, all so that we can have more! That is not to say to ignore all that is important on a day to day basis and put our responsibilities aside, but amongst the demands and organized chaos there is still plenty of opportunity to choose simplicity. Just slowing down can help you to practice mindfulness by allowing you to stay in the moment, instead of rushing off to the next task on your “to-do” list.

How will you spend your summer with your friends and family? Overbooked with too many things to do; children in camps or overscheduled leaving little time for creative play and imaginative thinking; racing from one day to the next “getting it all in” before school starts again; or something different? What would it be like to truly enjoy the hazy, lazy days of summer with friends and family at a much slower pace? What if we just spend time with our children, letting them take the lead, creating, playing, exploring, and just being? Think of the lessons that you are instilling in them, what a beautiful gift, to teach them how to just “be”; how to just enjoy what life has to offer, moment by moment, without judgment. This newly found space is where creativity is born, emotions are listened to and gifts of true joy are received.

So, instead of just automatically saying yes to something or racing around trying to complete EVERYTHING, stop, slow down and create a little bit of space in your day. This concept can apply to all areas of your life. One tip to help you remain in the moment is to truly experience your situation with all five senses. Smell flowers; admire their color, texture, size; feel the petals, the firmness of the stem; take the time to truly taste what you are eating for lunch; slowly savoring every bite; and listen to the sounds of your environment. This practice works really well with children. Although, if you have spent any time with a child lately, you may have observed that they are little Zen Masters themselves. They spend most of their days in the present moment. Here’s a great idea, go hang out with some children, they may teach you a thing or two! Enjoy your summer, simply…. .

June Newsletter

Valley View Wellness Coaching — Thu, 11 Jun 2009 17:56:00 GMT

    With Memorial Day in our rear view mirrors, I ask, what that day means for you. It’s to kick-off the unofficial start of summer, right? Enjoying nice weather, boating, time outdoors, BBQ’s, time with family and friends, smearing sunscreen, spraying bug spray, hours of traffic, and getting some much needed rest and relaxation, right? All sounds quite lovely doesn’t it? Once again, my family and I attended a Memorial Day celebration, where the middle school band played; bag pipes enthralled us with somber music while local girl and boy scouts read names of deceased Veterans. The graves of each and every Veteran were adorned with American flags that blew in the wind with a sense of purpose and remembrance. An Army soldier stood up in front of all of us and recounted his experience in Afghanistan. He told a very moving story of how one of his men died in his arms. He shared with us the young, dying man’s wishes for all of us. He wanted us to know that “they go there and fight in the name of love.” In fact, this sacrifice is born entirely out of love for their loved ones, here at home. He had us close our eyes while he recapped what a “typical” day “over there” was like and with every single detail, you could actually almost picture it…..

    Once again, it brought the idea of sacrifice to my forethought, reminding me of the long lineage of Veterans in my family. My Father served 2 tours of duty in Vietnam, my Grandfathers both served in WWII and one additionally in the Korean War. They came home changed men. I think it is very important to teach our children about these sacrifices that our men and women in uniform make each day for our freedom. I thought it very fitting to share the experience that I had, last year, with my then 4 year old daughter Grace, as my husband and I tried to teach her and her sister the meaning of Memorial Day.

    As my Husband was explaining to Grace what the day meant, we just happened to be in the vicinity of a Veteran’s Memorial Cemetery and decided to take a drive in. What a great opportunity for some experiential and visual learning. Each marker was adorned with its own American flag and flying proudly in the soft breezes. There was music chiming several traditional military songs, including Amazing Grace, coming from a nearby chapel. This was the backdrop, as we stood there reflecting and explaining to our daughters what it all meant. Grace and her then 2 year old sister Gwyneth started to pick the little wildflowers that were growing in the grass. They began laying them softly on individual graves, bending at the waist and saying “thank you soldiers.” They then looked up at us and said “Mommy and Daddy, we are thanking the soldiers for protecting us.” Although they probably did not fully understand the totality of it all, they certainly had a grasp on gratitude. As we drove out of the cemetery, Gwyneth said “thank you soldiers” and Grace said, in her very matter-of-fact way, “they can’t hear you Gwynie, they are underground, but if you listen very closely, you may hear a soft goodbye.”

    There truly are so many levels of sacrifice, aren’t there? What does sacrifice mean to you? Missing out on a show that you really wanted to see? Not buying the shoes you want this week and having to wait until next pay check, or something much, much bigger? This breeds lots and lots of opportunity for reflection here. As I sit here, with my computer plugged into electricity, warm in my home with clean water, clean clothes and a private bathroom just down the hall, I can’t help but think of those men and women who are sleeping in the dirt, don’t get to take showers, eat less than favorite foods, don’t get to see their families, and don’t get to kiss their kids goodnight or read them stories. As we reflect on the many sacrifices that our service men and women make each day, each second, I ask you, please just pause for a moment out of your busy day, and acknowledge what they are putting on the line each time they step up to protect EVERYTHING that is so precious to us. Talk to your children about what it all means. You may be surprised that they are not too young to understand and truly how much they can take in!

May Newsletter

Valley View Wellness Coaching — Fri, 01 May 2009 13:13:00 GMT

The Power of Positive Self-Talk

Imagine having the power to create your “good” day, what would that feel like? Imagine having the power to be in-charge of your own success, what would that look like? Imagine having the power to have the highest level of self-esteem and accomplishment possible, how incredible to possess such a gift? Well, the good news is that you can. Want to know the secret? Be kind to yourself and be impeccable with your self-talk. What I am suggesting here can lead to an incredible amount of mental and emotional freedom/wellness, heightened level of happiness, joy and self-love. Think about it, no more guilt, no more self-defeating thoughts that invariably lead to self-defeating behaviors. The benefits are really two fold, aren’t they? On one level, you experience the ability of being completely content with who you are. On another level, you unleash the capability of achieving your goals in a much more constructive, effective manner. Do I have your attention?

There are so many areas in our lives that this concept can come into play. How about when trying to diet or lose weight. You know the scenario, you’re on a diet, doing “great” and eating only the “good” foods. Then….one day, there is this cookie, the most deliciously looking cookie that has come your way, you take a bite, then another and before you know it, the cookie is history. What is left is a great opportunity for guilt and self-defeating thoughts. “I can’t believe I ate that” “what is wrong with me, I was doing so well” “I may as well just eat more because I already blew it” “I can’t stick with anything” and so on and so on…. Sound familiar? How about when we are trying to accomplish a personal goal? Maybe you want to run a 10k or you are striving for a promotion at work.

What happens when you don’t meet your own expectations or those of another? We welcome the opportunity for self-bashing thoughts to come knocking at the door. These thoughts are such opportunists aren’t they? They seem to slip right in at our most vulnerable moments, when we “need” them the most. We tend to play the same story over and over in our minds during times like these. It doesn’t really matter what the variable is, “I’m not good enough” “I knew I couldn’t do it” “I always make mistakes” “they must not like me for (insert the reason).” This practice is very self-limiting and non-productive. What is the worst thing that results from negative self-talk? Your brain starts to believe you. To make matters worse, your brain searches for evidence that you are right which validates these thoughts, it only knows what you tell it. Can you start to see the vicious cycle that can develop?

The good news is that there is a better way! There are different techniques that you can use to start changing this pattern of thought behavior. One way, is to use a journal at the end of each day, writing three self-defeating thoughts that you may have had in one column. In a second column, replace the negative self-thought with a more positive version. For example, “I am not good at my job, so I will never advance in my position” can be replaced with “I go to work each day and do my best working toward my personal goals of achievement.” Can you see how these 2 thoughts have totally different flavors? Another technique you can use is lovingkindness meditation directed toward yourself. This form of meditation has been shown to increase self-love and can also be done directed toward others. Sit in a quiet spot where you won’t be disturbed, close your eyes, bring to mind an image of yourself, while holding this image repeat the phrases “May I be free from danger; may I be happy; may I be healthy and may I live with ease.”

These practices and concepts can be very effective when working with children. My 5 year old daughter can be very tough on herself, often times throwing down a crayon or crumpling up the paper if she makes a mistake saying “I can’t do this” or “this doesn’t look good.” So we work together with rephrasing her self-talk and problem-solving ways in making her experience more positive. If you give a child a chance to problem-solve their situation, by asking open-ended questions, you will be amazed at what they can come up with. Of course, since our children learn by example, it truly does start with making positive changes in the ways that we talk to and treat ourselves! Be kind to yourself today your children may be watching.

Be sure to check out my new columns in the Kidz Rule Magazine and Ezine starting next month!

Be Well,
Shannon

Shannon is a Licensed, Certified Wellness Coach and founder of Valley View Wellness Coaching, LLC. She has a background in Physical Therapy Personal Training, Nutrition Consultation, and is a Licensed Facilitator for Am I Hungry?® weight loss/management workshops. She takes a holistic approach to wellness, focusing on all aspects of an individual’s needs, goals, and desires to reach their ultimate level of well-being. You can learn more about Shannon’s services and current workshop offerings at www.valleyviewcoaching.com or at (603)845-3625.

Summer In Maine (Belgrade Lakes, ME)

Valley View Wellness Coaching — Fri, 24 Apr 2009 23:48:00 GMT

Come and Join Belgrade Lakes Day Spa Summer Wellness Programs for Extreme Self-Care, 2009!

These workshops will be held at the Belgrade Lakes Day Spa, set in the serene back drop of the Belgrade Lakes Village, Belgrade, ME. The breathtaking landscape is sure to heighten your level of relaxation and self-reflection, as we, together, minimize distractions and increase our vibrancy to receive the gifts that life truly has to offer.

Led by Shannon Sprague, Certified Wellness Coach of Valley View Wellness Coaching

Click Here for Schedule and More Information

Am I Hungry?® 8 Week Workshop (Pelham, NH)

Valley View Wellness Coaching — Fri, 24 Apr 2009 21:50:00 GMT

Date: Tuesday, May 5, 2009 thru Tuesday, June 23, 2009
Time: 9:30AM-11:00AM
Location: Valley View Wellness Coaching
Street: 110 Sky View Drive
City/Town: Pelham, NH
Phone: 603-845-3625
Email: shannon@valleyviewcoaching.com

Do you want a more effective way of managing or losing weight? One without strings attached such as rules, restrictions, measuring, guilt and self-defeating beliefs, that you can live with FOREVER? Developing more effective strategies for self-care and coping? All the while, enjoying the foods you love? If your answer is yes:

Come join us for an 8 week Am I Hungry? Workshop
Let’s kick-off International No Diet Day, starting on Tuesday, May 5th at 9:30AM and running through Tuesday, June 23rd.

Fee for workshop: $249.00 includes all materials and access to participant web portal
Bring a friend and you and they receive $20 off the registration fee!

Am I Hungry?® 8 Week Workshop (Salem, NH)

Valley View Wellness Coaching — Sun, 12 Apr 2009 12:21:00 GMT

Date: Wednesday, May 6, 2009 thru Wednesday, June 24, 2009
Time: 8:00pm - 9:30pm
Location: Salem Kripalu Yoga Studio
Street: 97 Shops, 407 Main Street, Ste. 206
City/Town: Salem, NH
Phone: 603-845-3625
Email: shannon@valleyviewcoaching.com

Do you want a more effective way of managing or losing weight? One without strings attached such as rules, restrictions, measuring, guilt and self-defeating beliefs, that you can live with FOREVER? Developing more effective strategies for self-care and coping? All the while, enjoying the foods you love? If your answer is yes:

Come join us for an 8 week Am I Hungry? Workshop
Let’s kick-off International No Diet Day, starting on Wednesday, May 6th at 8:00PM and running through Wednesday, June, 24th.

Fee for workshop: $249.00 includes all materials and access to participant web portal
Bring a friend and you and they receive $20 off the registration fee!

April Newsletter

Valley View Wellness Coaching — Wed, 25 Mar 2009 00:06:00 GMT

Creating Labels

Ah, labels, how they do serve us? What assistance do they provide us? What forms do they come in? Think of the many things that we put labels on and the consequences this practice can have. They can be quite beneficial at times, right? We put labels on food packaging to help educate consumers as to what they are putting into their bodies, the consequences are improved knowledge and informed decision making. How about the labels that we put on many non-food related products? Some labels include safety warnings, some include packaging information. Consequences in these cases would be a better ability to keep ourselves and our children safe. What about where we put labels that really have no business being there? Like people, situations, events, perceptions, “our realities,” expectations, etc…. I think you get the picture.

What would happen if we lowered our expectations, just a bit, and didn’t expect everyone to do or act the way that we think they should? What would happen if, instead of making an assumption about a situation, we actually stayed present in the moment, only to let the situation reveal itself, allowing our label to dissolve away? It may be helpful if we came to realize that each one of us brings to situations and experiences, our own sets of beliefs and perceptions, instead of taking something that someone says or does so personally. Once again, allowing us to forgo our label creation. We can also expand our label creation by sharing them with other people and thus assisting them in creating labels of their own. You can see how this can happen, right? We have a perception about someone or some situation that we share with another. Then this person takes your perception, their perception and sense of reality and creates a label of their own.

Unfortunately, this process of label making can be hurtful, not only to others, but to ourselves. Some of the most dangerous and harmful labels that we create are directed toward ourselves. This is not to say that we all don’t do this at some point, we are human. It is only meant to raise awareness. The responsible party behind label creation is quite often judgment. This can be the act of judging someone else, a situation, an event or, more harshly, ourselves. So, the next time you find the creative side of yourself, busy making labels, just be aware of the consequences this action may have. Be careful where you put them. Labels can be a very limiting practice. The human brain believes only what we tell it, so if we tell it that we are not good enough for something, it will look for every bit of evidence to support our theory! These thoughts, lead to feelings which lead to action and results. Nothing good can come of that example. Leave your label maker where it belongs! It can be quite useful for scrapbooking, organizing, food storage, medicine bottles, and such, not on you or anyone else……

My Reflection

I try REALLY hard on a daily basis not to label, not only people, but situations. I find that I can easily fall into the trap of saying, “this is a really hard day,” or “that bank teller was really mean” or whatever the case may be. I find that I have much more freedom in my day, emotionally and physically if I just let the events of my day unfold without judgment. Now, I’m a very realistic woman and a mother of 2 small girls, trying to run a business, household, take care of a husband, family and social life too, so I will admit that it’s hard at times not to label my situations. I’m especially good at crafting labels for myself. You can imagine the labels that I can come up with. Trust me I can be quite creative at times! However, when I am in a mindful state, it can be quite helpful to just be. Letting each of my moments unfold, one after the other, without judgment, how freeing.

While I was running in the rain this AM, one of my favorite things to do I will admit, much better than snow, I saw a dog with his head sticking out of a car window. The rain was coming down, the car went zipping by and he was as happy as can be and I thought WOW what freedom. To be a dog, sticking your head out of a car window on a rainy day and not having a care in the world. He certainly was not labeling anything at that moment. He was simply, relishing in the moment. Be that dog today, let your labels and judgments wash away and allow your moments to just unfold, naturally without forcing or resisting. Try it just for today, just for an hour, just for a moment…….be peaceful!
Be well,
Shannon

Click here to find out What's New At Valley View Coaching

March Newsletter

Valley View Wellness Coaching — Mon, 23 Mar 2009 22:57:00 GMT

Fitness is important in all areas of our lives, not just physical. In these tough times, with such an unfit economy, there are changes that we can make to help ease some of the stress of our financial burdens. These changes can be as small or large as you want.

You may want to start with making changes slowly so as to not get overwhelmed.

1. Eliminate non-essential expenses-decide what is absolutely necessary and stick to it!

2. Decrease eating out-even just cutting back the number of times you eat out by 2 or 3 per month can make a difference.

3. Decrease entertainment costs-get creative, go back to board games, family game night cancel channels on cable that you pay for and do not watch.

4. Decrease the amount of take-out coffee that you drink, again if it is something that you truly enjoy, just cut back a certain number, like 2 per week.

5. Decrease car or house size. This is a biggie, but could save lots of money in the end.

6. Decrease the amount of junk food that you buy, eat a cleaner diet that is rich with whole foods.

7. Try a 30 day spending freeze. Write down on a piece of paper when you want to buy something other than a necessity with the date. Promise yourself you will not buy it for 30 days.

8. Use envelopes. Keep an envelope for expenses, one for haircuts, one for groceries and so on, this system will allow you to budget your money, see how much you are spending and keep track of expenses.

9. Make your savings automatic, pay yourself first, can not stress this one enough!

10. Track expenses for 1 month, write down everything that you spend on a daily basis, you will not know where your money is going if you do not track it.

My family and I tried the 30 day spending freeze and it was amazing how the impulse to buy “something” just disappeared when the 30 days were up. That impulse of wanting something just seemed to dissolve when it was not satisfied instantly. Think of all of the impulses we have in life, if we just create a bit of space in between it and our reaction, we may learn a bit about ourselves. We also have used the envelope system in the past with great success. We are in the process now of teaching our children the value of money. Not such an easy task, we use reward systems, allowances and try to help them to be accountable for the money that they earn, in regards to donating, saving and spending. I believe these concepts should be taught in school and family at a very young age. I don’t want my daughters to grow up thinking that an ATM machine is just a machine you go to and get money out whenever you need some. Or a credit card is a substitute for money and not realize that it needs to be paid back. Be creative, it is amazing what kids can learn at a young age!

These ideas were taken directly from the free ebook titled Thriving on Less: Simplifying in a Tough Economy

Click here to find out What's New At Valley View Coaching

Am I Hungry?® Workshop (Salem, NH)

Valley View Wellness Coaching — Sun, 22 Mar 2009 03:01:00 GMT

Date: Saturday, April 25, 2009
Time: 10:30am - 1:30pm
Location: Salem Kripalu Yoga Studio
Street: 97 Shops, 407 Main Street, Ste. 206
City/Town: Salem, NH
Phone: 603-845-3625
Email: shannon@valleyviewcoaching.com

Stop Dieting, Start Living!
No rules, no deprivation, no sneak eating, just practical strategies that you can live with - forever!

Come learn the secret to eating instinctively and discover the tools necessary for permanent weight loss that can free you from an overeating and restrictive eating cycle. This introductory workshop is paired with yoga to heighten your level of mindfulness and awareness of bodily sensations.

Have you struggled with diets and emotional eating only to gain back lost weight and possibly even more? If you answered yes, this workshop is for you, a permanent weight loss/management solution all the while eating the foods you love!

1 hour of yoga, 1 hour of workshop and 1 hour of mindful eating experience for $50.00.
Dress in comfortable clothing for yoga!