Fitness Design Solutions

Massage Therapy, Pilates and Yoga Studio in Ashburn VA. Find me at fitnessdesignsolutions.com

Have you gotten moving this week? Maybe tried something new this week? Charles and I are planning on taking a snowboarding lesson this weekend. I have wanted to do this for a while. What adventure is on your schedule for this weekend?

I love this photo of my grandmothers. One of the things I love about it is what you cannot tell from the photo. Grammy Cochran on the left (11 years the senior) took Grammy Dulmaine's arm to help her.

Today would have been Grammy Dulmaine’s 93rd birthday. She had Rheumatoid Arthritis for as long as I can remember. Because she was always managing some level of pain, she was committed to doing her exercises every day. She had a whole routine. It truly is what kept her mobile for as long as she was.

Today I have a challenge for you. Get moving. Take a walk, do thirty minutes of yoga, have a dance party… It does not have to take a long time, just get started. What movement routine can you start to put in place to keep you moving. My clients will tell you age is never a reason for any issue in my studio. Let me know what you came up with and how it felt. And if you are not sure where to start let me know that too!

Recently I got a text from a client. She was not going to make it for our session, she was in pain. She had been a client for a while, I texted back and told her to keep the appointment anyway. She walked in hunched over and shuffling her feet. She walked out upright and able to lift her feet off the ground.

As it turned out, her body had been giving her signs of being unhappy for a while. I often say, if we listen to our body when it whispers, we don’t need to hear it scream. Too often we ignore the whispers and do not take action until it is screaming.

Are there any whispers you are ignoring?

In 2017 I was prescribed a hormone therapy that caused me to have significant muscle and joint pain. I would wake up in the morning with shoulder and hip pain. I started experimenting with movement.

I discovered that if I walked or walk/ran a total of 3 miles a day I did not have pain. It did not need to be at one time. It could be 1 mile 3 times per day, as long as I got that amount of movement, I did not have that muscle and joint pain. The challenge we face is that when we are in pain, moving is often the last thing we want to do and the last thing we think of to alleviate pain.

Have you had a time that getting moving helped you even when you were not sure it would?

Over the past several years I have learned beyond a shadow of a doubt, movement is medicine, even when it feels like the last thing you want to do. Something as simple as getting up from your desk or off the couch and going for a short walk can help our body as well as our mind. What step can you take today to get moving?

This week we have been chatting about getting creative with our idea of exercise. What do you want to try this weekend?

When I was a kid I loved to dance, I ran cross country, played tennis, hiked and all summer could be found at the lake swimming or boating. As an adult those are still my favorite forms of exercise. I had been wanting to get back to boating for a while. In September I jumped at a chance to get out to kayak on the Potomac River. I was pleasantly surprised to find that in addition to be a great workout, it was great for my lymphedema. What activities are calling you? Put them in the comments below, as we share it may give ideas for others!

nejm.org

Sounding the Alarm on Climate Change, 1989 and 2019 | NEJM

I love that the New England Journal of Medicine made this a free article, available for all to read. While climate change is the headline, this talks about the medical community's need to look at the environmental factors and lifestyle impacts on patients first and medicating and operating last. I would love to hear your thoughts!

nejm.org Perspective from The New England Journal of Medicine — Sounding the Alarm on Climate Change, 1989 and 2019

Have you ever had one of those times where you are thinking about something and the solution is just not coming together. You stay at your desk too long trying to figure it out. Then you set the thing aside and of course in short order the solution presents itself?

That is how today's post went. I was thinking on a client story and the right one was just not coming. So I set it aside and my very next client comes in and says something along the lines of... "This weekend was so beautiful we went downtown on Sunday and did a 2 mile walk around the mall and then went to the art museum that always makes me happy, even if I have no idea what the artist is trying to say. We have not been down town in months. I really love it, isn't it funny how sometimes life just gets in the way."

I love living so close to our nation's capital. There is just something special about driving into town seeing the monuments, walking the tidal basin, going to museums. Is life getting in the way of you taking the time to exercise, take care of yourself, or just plain do the things you love?

What is one small thing you can do today to make those things a non-negotiable? How can I help?

Last week, I shared my Dopey photos from a couple years ago. This might sound crazy, I am going to be honest, running is not my most favorite thing. I have never been one of those people who loves to run. I do love the results for my body and my brain, and I really like that the only person I am competing with is myself.

I do like running in races. To keep me on track, I schedule races spread out on the calendar to keep me motivated, the prettier the medals the better and if the race has a fun name sign me up. Dopey Challenge in Florida, the Moose Double in Wyoming, the Hoofin’ it 5k… I also only run outside. I have never cared for the treadmill. No matter the weather, if I have a scheduled run day, I am outside in nature. When I am having a bad day or I am stuck with some writers block, getting out on the trail with my running shoes or the dogs always lifts my spirits.

What are you doing today to get away from your desk and get moving?

Are we having fun yet? There are so many ways to get moving. It seems like everyone has the perfect solution. The fact is if it is not fun, it is probably not perfect, and it will likely not be sustainable. What are you doing for fun this week?

We are 10 days into the new year. I am a firm believer that goal setting and resolutions are great. For me the most important part is how you keep going, even if you fall completely off the wagon. How you get back up, dust yourself off, learn from what worked, what did not, and make the adjustments to move forward is the real key to long term success. What did you learn from this week?"

Did you know by This time each new year 25% of resolutions have been abandoned? I commonly see 2 big reasons this happens. First, you set a resolution based on something you think you should be doing, not something you are deeply committed to. Definitely let those go! Second is a lack of support. Having check-ins with a friend, accountability partner, or coach can keep you going or help you get back on track when you struggle or life feels like it is getting in the way.

Share in the comments your tip for staying on track.

January is usually a busy time in the studio. All those new years resolutions… Did you know losing weight or exercising more is the most common type of resolution? Did you also know it is likely because on average we gain 5 to 7 pounds between Thanksgiving and Christmas? Today I have a challenge for you. Let me know in the comments if you set an exercise/health related resolution or goal for this year. Then tell me the WHY behind the goal. Check back tomorrow for a tip about how to set goals that stick. See you in the comments.

Yesterday I talked a little about resolutions versus goals. For me, resolutions are something we want to change. Goals are something we want to do.

At the end of 2016, I finished the chemo portion of my cancer treatment. I decided then that in January of 2018 I was going to go back to Disney Marathon weekend and do Goofy, just because I could. For those of you asking what is goofy… it is a half marathon on Saturday and a marathon on Sunday, you do both, you get a third medal with Goofy on it. Registration opened on Valentine's day. I hopped on my computer early that morning and found there was a new option, The Dopey Challenge. The Dopey Challenge added a 5k on Thursday and a 10K on Friday to that ½ and full marathon weekend, for a total of 48.6 miles in 4 days. I signed up.

That was just the beginning. I had to start training. Over the next 10 months, I followed Jeff Galloways Dopey training plan and made my plans for marathon weekend. I did fairly well despite a few setbacks along the way. I had a series of sinus infections in the spring and the summer, a result of the remainder of my cancer treatment. I got a root canal in September (later determined to be connected to the gluten in my treatment) causing another infection and my brother-in-law came for Thanksgiving with Strep Throat, which of course I ended up with. None of that deterred me from my goal. It detoured me a bit, but I kept going.

That is the magic of goals, we can reevaluate, adjust the plan and start again. I completed the Dopey Challenge in 2018. It was a big audacious goal that took commitment for the long haul.

Let me know in the comments what you are committed to for 2020 and let me know how I can help you reach those audacious goals!

Welcome to the first week of 2020. Are you making resolutions or setting goals this year?

spreaker.com

CCN with Jenn Cochran: Episode 23 Theresa Goudie

Thank you to my guest Theresa Goudie this week! She is sharing her journey with HER2+ Breast Cancer and the fantastic event happening this weekend at Reston Town Center. Listen to the episode and come out Saturday, October 19th to see Theresa and I with 38 other fabulous Breast Cancer Survivor Sisters as we walk the Runway to the Cure and model some fantastic fashion from Scout and Molly and many other Reston Town Center Merchants!

spreaker.com My guest this week is the fabulous Theresa Goudie. Originally from Pittsburgh, Pennsylvania, Theresa has lived in Reston, Virginia since 2004 where she has worked in various sales roles in the dental industry and is currently a Clinical Development Manager for the world’s largest dental company, D...

spreaker.com

CCN with Jenn Cochran: Episode 22 Tanja Thompson

Thank you to this weeks guest Tanja S. Thompson! Come check out her story and share your take aways in the Cancer Cliff Notes Facebook Group!

spreaker.com My guest today is Tanja Thompson. She was born and raised in Fort Wayne, a small town in the mid-west. Upon graduating from high school, she went to work at a nursing home, while her friends went to work at Dana and Harvester the largest car manufacturing plants in the mid-west. This was not her pat...

spreaker.com

CCN with Jenn Cochran: Episode 21 MaimahKarmo

Thank you to my guest this week Maimah Karmo! We had such a great conversation about her journey, The Tigerlily Foundation and the fantastic mark her life's work is making on the world. Check it out and come over to the Cancer Cliff Notes facebook group and let us know what take aways you had!

spreaker.com I am pleased to introduce my guest this week Maimah Karmo. She is the Founder/CEO of the Tigerlily Foundation (Tigerlily) and a thirteen-year survivor of breast cancer. On February 28, 2006, at 4:45 p.m., Maimah was diagnosed with Stage 2 breast cancer. She had no family history and was 32-years old...

spreaker.com

CCN with Jenn Cochran Episode 20: Debijo Wheatley

Thank you Debi Jo Wheatley for sharing your story with me this week. You are an inspiration!

spreaker.com Welcome to episode 20 of the Cancer Cliff Notes with Jenn Cochran. My guest this week is Debijo Wheatley. Debijo Works as an interior designer by transforming furnishings or complete renovations, She is also passionate about using her design expertise to help seniors age in place safely with beauty....

spreaker.com

CCN Episode 19: Dana Hutson

The podcast is back! I took a month or so off of podcasting this summer and I am excited to announce my guest this week is Dana Hutson of Cancer Champions, LLC. Share your aha's over in the Cancer Cliff Notes Group!

spreaker.com My guest today is Dana Hutson. She is the Founder of Cancer Champions, LLC helping individuals and families gain clarity in the confusion of a cancer diagnosis. She compassionately consults, educates and facilitates for individuals and their loved ones as they navigate a complicated healthcare syste...

spreaker.com

CCN with Jenn Cochran: Episode 18 Dr. Suzie Carmack

Thank you to my guest Suzie Carmack this week. Suzie shares her story with melanoma and her well-being research. Check it out and join us in the Cancer Cliff Notes Group to tell us what action you took this week!

spreaker.com My guest this week is Dr. Suzie Carmack. She is a well-being promotion researcher, strategist, author and scholar, Dr. Carmack is transforming the ways that well-being is experienced in healthcare, workplace, and education settings. She is the author of three books including Genius Breaks and The We...

spreaker.com

CCN with Jenn Cochran: Episode 17 Charlotte Shaff

Thank you to my guest Charlotte Shaff! I love sharing inspirational stories that talk about the real challenges of coming out the "other side" of a cancer journey. Surviving really is just the beginning. Check out this weeks episode.

spreaker.com Welcome to Episode 17 of the Cancer Cliff Notes, I am Jenn Cochran. My guest this week is Charlotte Shaff. She is a work at home mom and Public Relations business owner from Phoenix, Arizona. She is the mother of two boys, and the wife of a physician assistant. She and her husband are Arizona Cardin...

squareup.com

I need your help. Over the past 6 months my business has been pivoting. During the last 11 years I specialized in getting people moving again physically. As I talked with people about that work, I saw the importance of coaching to help people get to the point where they were ready to begin that movement journey. While I still love the work of coaching people with movement, I have been doing more health and well-being coaching, in person and remotely. In an effort to refine my process and offerings I am looking to connect with 30 people before July 1st. July is a great time to kick off new goals, or reset those resolutions that fell by the wayside.

I am offering 30 minute free wellness coaching calls. Do you have a challenge you could use assistance with? Want to set up a plan for conquering a goal this year? Use this link to schedule a 30 minute call. https://squareup.com/appointments/book/515ee3fb-e91b-4e0e-94cf-f42bd9ca8faa/B7H9CNBM60HG6/services

No sales, just an offer to help you. Please share with anyone you know who might benefit. Thanks in advance for helping me expand my coaching journey.

squareup.com

spreaker.com

CCN with Jenn Cochran: Episode 16 Carole Stizza

Thank you to my guest this week Carole A Stizza for sharing her journey with Stage 3 Uterine Cancer. So many great golden nuggets and shining more light on those things no one seems to be talking about!

spreaker.com This week my guest is Carole Stizza. She became a certified Business, Life and Leadership Coach after coming through a full recovery of stage 3 uterine cancer. The scare of the unknown of such a diagnosis refocused her in a way that rocked her world and she left behind the idea of a corporate positi...

spreaker.com

CCN with Jenn Cochran: Episode 15 Mary Dee

Thank you to my guest this week, Mary Dee. Join us as we talk about her breast cancer journey, wholistic dentistry, the power of second opinions, and the strength of community!

spreaker.com Welcome to Episode 15 of the Cancer Cliff Notes Podcast. I am Jenn Cochran. My guest this week is Mary Dee. She is a breast cancer survivor who has faced some crazy adversity. From that radical adversity she created the 4 D’s they are: Delightful – Find joy in the simple things Desire – Get cl...

spreaker.com

CCN with Jenn Cochran: Episode 14 Robyn McTague

Thank you to my amazing guest Robyn McTague! She is a Master Holistic Healer, creator of A Life of Choice coaching. She is a teacher, numerologist, motivational map practitioner, speaker and best-selling author. She combines her knowledge of psychology, conflict resolution and other techniques with metaphysics and energy, resulting in a unique approach. She assists both adults and children to shift vibration and perspective, creating a life of freedom and choice. Her 3 C’s for life are Clarity, Comprehension and Creation. She is sharing her breast cancer journey with me on this weeks episode. Happy listening!

spreaker.com Welcome to episode 14. My guest today is Robyn McTague. She is a Master Holistic Healer, creator of A Life of Choice coaching. She is a teacher, numerologist, motivational map practitioner, speaker and best-selling author. She combines her knowledge of psychology, conflict resolution and other techn...

spreaker.com

CCN with Jenn Cochran: Episode 13 Marlo Nikkila

Thank you to my guest Marlo Nikkila for sharing her story this week! There are so many great topics in this episode. Finding the magic in this cancer journey, balancing eastern and western medical practices from a place of peace and power. Check out this magical chat and come on over to the Cancer Cliff Notes Facebook group to join the conversation!

spreaker.com My guest today, Marlo Nikkila, is a Transformational Leader and Healer for Healers. She primarily hosts Peaceful Magic Retreats from her own retreat sanctuary with her hubby in Hood River Oregon. She guides healers around the world to elevate their personal healing practices through the potency of t...

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19723 Island Avenue
Ashburn, VA
20147

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