Yoga Pose of the Day – Bridge Pose

Bridge pose is wonderful for opening up the hip flexor area at the front of our body (where the leg attaches to the torso). We use the psoas (hip flexor) muscles all the time in daily life, and they can tend to hold a lot of tension… try bridge posture, to see about releasing any tension.   See diagram and instructions below for the supported bridge version. Take a few breaths and enjoy!

From lying on your back, bend your knees, and place your feet on the floor about hip distance apart. Take a few deep breaths, and notice what parts of feet make contact with the Earth. Start to really be aware of that connection. Feel your breath in your body, and your breath movement in your abdominal and hip area….See if you can notice a natural rise and fall…. following this movement and natural rhythm, slowly begin to let your low back melt down upon exhalation, slightly tucking the pelvis. As you inhale release the lower back to neutral. See if the movement can follow your breath. Gradually allow this melting down of the back, to become a bit bigger, and into a larger movement of the pelvis, as you ground in your feet. You can then see about rounding through the spine and gently lifting into bridge position, rolling up the spine, and taking your body’s weight into you feet, and upper back and shoulders. Feel your body grounding an dropping as you lift, letting your body weight sink into your feet and upper back, and allowing your spine to lengthen and breath be smooth. Let your neck and head and shoulders be soft, and relaxed. You can stay in the pose for some time feeling your spine release…or see about coming in and out of the pose a few times.

When lowering down from the posture, begin with breath awareness again… and as you exhale, let your upper back begin to sink into the floor, then round further vertebrae by vertebrae – lowering through your mid back and then through the lower back and pelvis, until your body is resting completely on the floor.
Take a few moments and see how it feels to have your body and spine back down on the Earth.

 

You may also like to try this posture in a supported version. To do supported bridge, have a rolled or folded up blanket or bolster, close by and as you elevate your pelvis coming into bridge, slide the bolster under your pelvis and then bring your hips down to rest on it. Breathe in and out…and maybe stay here a bit, seeing what you notice in your body.
When you feel ready to come out of supported bridge, you can slightly elevate your pelvis again, through grounding in your feet, slide the bolster out and then vertebrae by vertebrae, rolling back down to the ground.

Namaste,

Alyssa Huntley
11:11 Life Styling

 

A fun and quirky Bio ~ fill in the blank style

Name:  Alyssa Jane Huntley (born MacDonald)

Nick name:  Lis (my husband Nathan calls me)

AKA around the house:  Baby Wolf (my daughter’s favourite game we play – she’s mamma wolf and I’m the CRAZY and troublesome baby wolf)

Age: 31

Height:  5 feet, 5-6 inches (?)

Hair: dark brown, and kindly cut and trimmed by my husband – thanks babs!

Eyes:  green, grey, brown, hazel …  non-descript

Theme Song:  changes day to day….I think

Style Icon:  oh my, how to choose, I love early Lenny Kravitz, when he was wild and fun….. and I love surfer girls and beach girls, I love boho girls, gypsies, hippies, earth mamma’s (though not the type in mumu’s) — creative types like Gaga blow my mind, I’m completely fascinated – I adore fashion…yet dress pretty plain

Ultimate Joys:  Time with Nathan and Leah!!!!!,  napping, time with friends, fitness, yoga, teaching,  swimming, dancing, being alone in nature and being with family in nature, walks with family, drawing, painting, being creative – being outdoors!

Proudest Moments:  Meeting Nathan, then dating him, then marrying him, and having Leah – being her mom, and getting to spend every day & night with the two people I adore most in this life and who make my heart sing.

Lowest Slump:  Ouch – that’s a hard one to admit to…eating disorder, cutting, and distancing self from others

Brag Worthy Accolade:  Certified in many, many health and wellness fields, started the alternative and preventative health journey at 18 – beginning with certification as an iridologist and herbalist, and then into fitness instruction, nutrition and wellness, personal training, life coaching, neuro-linguistic programming and now into yoga teacher training….what’ll be next?  (Truthfully I love where I am right now)

Arch Nemesis:  My own mind, perception and self doubt (but I love me anyways)

Arch Angel: Nathan:  he’s my “wonder-wall” — certainly saved me many times –xo, and Leah: I’m a better person because she’s in my life………also, I can never forget, a girl whom I barley knew in life, but who  saved mine, and I am ever grateful Miss Regan Casey ~ love and gratitude always and forever ~ thank you so deeply.

Ultimate Quote:  Whatever path you choose, lead with your heart

Power Chakra:  heart (so I’ve been told)

Totem Animal:  Well the last time I had a totem animal, it was a horse, I randomly picked up on a rock,  many years back at a seminar with a motivational speaker.  Apparently it means freedom, adventure, friendship, loyalty  and power. … And movement like the wind, overcoming obstacles.  (I bet they say this in almost every totem…not a huge believer)

Words to shout at the top of my lungs:  Love…. Love….. Love……

 

11:11 is doing the LINDSAY LIP DUB ~ come on out and make history with us – yoga style!

• • Thursday, May 31, 2012
  • 9:30am

• You’ve heard the new s- it’s almost here…Lindsay’s Lip Dub is quickly approaching and I am inviting you to be a part of our 11:11 fitness / yoga group. I was thinking of doing some standing yoga poses for our section of the song (5-10 seconds) – like warrior, mountain, warrior 2 and twisted warrior – they are easy to do and will look pretty neat if we sequence it all at the same time… So who’s in — you want to be a part of history with us?? Please JOIN – so I can send the lip dub crew numbers (we’re already registered and will have our own section to the song), and I’ll confirm with your soon. Here’s the dates you’ll want to know in advance: May 28 & May 29 – Rehearsal **May 31** – Arrive at 9:30AM at your location on route. 11AM filming starts Dress for the weather. Bring water and snacks if desired. June 16 – Come out to the LipDub Premiere and enjoy your fame! I’ll keep everyone who wants to join our group updated here and on 11:11 Fitness page – all ages and abilities welcome – bring family friends and everyone you can gather — this is going to be a HOOT! Alyssa 11:11 is taking part in the lindsay lip dub – please join us!

Healthy Recipe Vanilla Chai seed pudding with hemp milk and blueberries –

Charlene Vanderburg sent us this FABULOUS recipe for our draw too….mmmmmmm..thanks Char!!

Vanilla Chia Seed Pudding with Hemp Milk and Blueberries [serves 4]
Ingredients:
2 cups hemp milk
5 tablespoons chia seeds
2 cups fresh or frozen organic blueberries
6 to 8 drops of liquid stevia (or your favorite sweetener, to taste)

Combine chia seeds with hemp milk and liquid stevia and stir vigorously with a fork for several minutes. Let sit for 15 minutes and stir again until the chia seeds are well blended and separated. Let the mixture sit out for an hour, stir one more time and refrigerate 8 hours, or overnight, until thickened and firm. This is a good dessert to make a day in advance in order to give it time to set. When ready to serve, mix in the blueberries and enjoy!! 

This is one my my new favorite recipes!! SO easy, and so delicious! Chia is a tiny seed with an amazing power to energize the body, has ALL essential amino acids, omega 3s, antioxidants and TONS of fiber–7.6 grams/oz!
Hemp also has all 9 essential amino acids (meaning its a great vegan source for protein), has tons of vitamin E, long chain fatty acids and a balanced ratio of omega 3 and 6.
♥

 — with Charlene Vanderburg.

More entries and great recipes for our draw :)

Charlene Vanderburg sent us in this fab recipe…yum yum!

Raw Brownie Recipe:

2 c almonds (soaked and dehydrated)

3/4 c coconut nectar

1/2 c cacao powder

1/4 c coconut butter

1/2 t vanilla extract

1/2 t Celtic Sea salt

Icing

1/4 c coconut butter

1/4 c cacao powder

1/4 c Grade B maple syrup

Methods/steps

In a food processor, process almonds into flour. Add cacao powder and salt, process, then add remaining ingredients. Roll about a half cup in a ball and press into a small bowl or other small dish. Refrigerate while you make the icing.

Most likely you will need to warm the coconut butter in the dehydrator until it liquifies. Then combine all ingredients in a food processor. Pour over brownie cups and refrigerate until icing hardens : ) Enjoy!

— with Charlene Vanderburg and 11:11 Life Styling.

 

RAW FOOD bliss balls – and entry for 11:11′s healthy recipe draw

Barb Moore

Hi Alyssa
Raw Chocolate Superfood Protein Balls
(Barb calls them Bliss Balls)

( makes about 30 balls )

Makes a good snack that has a good balance of protein, high quality fats and fibre

2 cups coconut milk powder

½ cup boiling water

¾ teaspoon essential oil like peppermint or orange, optional

2 tablespoons raw local honey

¼ cup goji berries, soaked in ¼ cup hot water

¼ cup raw cacao nibs

1/3 cup raw cacao powder

¼ cup Lucuma powder (Marg substituted Acai Powder)

11/4 cups hemp protein powder

½ cup hemp seeds

½ teaspoon vanilla bean powder

½ teaspoon sea salt

Sulphite free coconut flakes ( for rolling ) or ground almonds(I didn’t roll them in anything)

1. mix coconut milk powder and boiling water together to make a coconut cream

2. mix honey, essential oil and goji berries and soaked water into coconut cream

3. mix dry ingredients together

4. combine coconut cream mixture with dry ingredients. Mix well so that the mixture is stiff and can be rolled into balls.

5. roll into balls and then roll into coconut, chill (Marg rolled them in ground almonds)

keeps for 2 weeks in the refrigerator, if they last that long!

Recipes from my “healthy recipe draw” in April 2012

Barb Moore gave us this great recipe

Sunflower Protein Balls

1 jar sunflower butter organic
2 cups chopped dates
2-3 cups gluten-free oats

Add a little water to dates and put in food processor add seed butter.

Take out of food processor and put into mixing bowl – add 2-3 cups of oats and mix with hands.

Smart goals…

SMART

Goal Setting

SMART is an acronym that is useful when goal setting, it slightly overlaps the Well Formed Outcome model, and is often used solely on it’s own. The benefit of SMART goal setting is that it’s relatively easy to remember and quick to go over. Here’s what each letter stands for; plus some NLP and coaching questions to really help you make the most of each aspect.

Specific

 How specific is my goal?

 How can I be even more particular and to the point when setting up my goal?

 Can I hone in even more to what’s important about my goal?

 What do I really, really want?

 What will that do for me?

Measured

How will I measure my results?

How will I know when I’m there?

How am I going to track my success?

Attainable

 Can I truly attain this goal?

 Is this goal doable for me and by me?

 Do I believe I can have this outcome?

Realistic

 Is this a reality based goal?

 How realistic is this goal really?

Timed

 What time line do I give myself for attaining this goal?

 At what intervals will I check my progress?

The SMART goal setting process is a good place to start when you are thinking of a goal, it lays the ground work, and establishes some of the basics.   It’s strongly recommended to do both the Well Formed Outcome model and the SMART model when setting out a  serious goal for yourself. While it may seem slightly redundant, the clearer you can set your goal and the more real it becomes in your mind the easier it will be to attain it.

YOU CAN do it!

Alyssa Huntley

www.eleveneleven-coaching.com

For personal coaching or NLP therapy please call or email me at

705-340-5530 or eleven_eleven@sympatico.ca 

Goal Setting — Goal ATTAINMENT

Well Formed Outcomes –

NLP Based Goal Setting

Establishing goals is more than just thinking about what you might like in the future, it’s writing it out, thinking it through, creating the steps and actions?

Think of a specific goal you have – something you want to do, be , have etc….

And here’s the plan to make that happen:

Set Yourself Up For Success.

1. State Your Goal in a Positive Frame

Meaning it’s something you want to move towards — I want to be a size 4, and have  energy every day to do the things in life I love.

Not a negative – I want to stop over eating and being so lazy.

Reason for the linguistic change, is the unconscious mind only here’s the key words (or everything as a positive) for example – in the first goal the unconscious mind hears:  size 4, energy, love, life – and moves towards it.

In the second statement, the unconscious mind hears: over eating and being lazy …and so it thinks you want that and moves you in that direction unconsciously.   So wording is key —  I’ll help if you have questions or confusion (call or email me).

Also a  positive outcome is motivating because the focus is on what you want, so, you won’t be tempted by thinking about the things you don’t want.   A positive outcome has aim, where a negative outcome has avoidance, but not direction.

Okay, ask yourself the following questions;

What do I want?

What will that do for me when I have it/am it?

Am I moving towards something?

Or away from something?

2. Create a Sensory Experience

Visualizing the results in your mind will help make your goals clear.  Picture yourself in your own shoes once you have attained the goal.    Your going to FEEL success, taste it, smell it, see it hear it… and this will build your own internal motivation, to keep you moving towards your goals even when times feel tough…..  So,  Seriously, close your eyes, and actually do it (how badly do you want this).

From this point of view ask;

How do I know I’ve got it?

What do I see?

What do I hear?

What do I feel now that I’ve achieved it?

What do I think now that I’ve achieved it?

What do others see me doing, now that I have achieved my goal?

What do others hear me saying?

What will I be saying to Alyssa?

3. Begin and Maintain

Can I initiate and maintain what is needed for this goal?

Now take some time and think this over, don’t just off the cuff say “of course”.    If it takes 4 days a week of outdoor fitness and a yoga, and challenges your eating habits, what if it requires educating yourself further in health and fitness,  and calls for a life style change – Are you truly ready?  Look at your goal, and what it encompasses overall – are you ready to take on the challenge and succeed — TRULY succeed!  ??

If not, where do I have control and where does influence rest with others?

Who’s help, expertise and support can I enlist?

4. Appropriate Context

With whom, when and where do I want this outcome?

Equally important, with whom, where and when do I not want this outcome?

Seems an odd question, but is very valid – are there negative people in your life, who may try to bring you down, are there certain ways of getting fit you know you don’t want — maybe you hate swimming, or biking…  so they would be ways you don’t want to go.  Take a little time with each question…don’t just wiz through — this is your life.

How long do I want this for?

Am I truly ready?

5. Keeping Hold of the Present Benefits

What do I get out of my current (not so helpful behaviors) behaviors, that I want to keep?

Example: while staying in in the evening rather than coming out to 11:11 fitness, and making excuses is a not a beneficial behavior; it’s positive intentions could be, to relax after a hectic day at work, to have time with your family, or zone out. …  How would the person who wishes to be healthier keep the positive intent while eliminating the not-so-beneficial behavior of excuse making and not reaching for their true goals?

A good option may be, to find new ways of relaxing – perhaps yoga is just the ticket you need.

Or would getting in your exercise at outdoor fitness make you mare available afterwords to truly be present (and less stressed) with your kids (hey if mom’s happy – the whole family is happy).

Or could socialization and a great group of friends help to brighten up your whole outlook on life – making all of life’s stresses more tolerable, and you loose the need to zone out – because you’re having so much damn fun and living life to the fullest!

When the positive aspects are still being met, and in a healthier way, it’s easier to make the changes you want. The good aspects are kept, not eliminated, so your needs are being met, while you’re changing the behavior.  WIN WIN WIN!!

When people over look this step (and almost all other goal setting programs do… it creates a big internal war and wavering on making a decision and really sticking to it….. this is the step to perseverance) .

How can I hold onto the positive aspects, while moving towards my new goal?

6. Ecology Check

Test your outcome against your values. When you ignore certain values, you set yourself up for self sabotage and inner conflict. Listen to your intuition as you create your goals, and choose carefully. If something doesn’t feel quite right, it’s worth the time to change it, so it will fit perfectly into your life. Important questions to ask are;

Is it worth it?

Is it worth the time?

Is it worth the energy?

Will anything be lost as a result?

How do I establish a win-win situation?

How does this goal support my values and major beliefs?

How does this goal relate to who I am?

Is this the right answer or solution for me?

Is this outcome good for me?

7. Action

 Yes Yes, – Let’s do it – putting it all into action.

What is my next step?

When will I take it?

What step will follow?

When will I make the action?

What is the big picture plan?

Where is half way between now and completion?

8. Confidence

What is my current level of confidence in my ability to succeed?

Can I do it?

Do I believe in myself?

How do I build up my self confidence (if need be)?

9. Review

Plan a date to review where you are on the road to achieving your outcome (this can be don e in a coaching session with me or by yourself).   Set up a way to check-up on your self and your success.

How often do I want to review my progress?

How will I remember to review my progress?

Well Formed Outcomes are one of the main cornerstones of NLP (Neuro-Linguistic Programming).   It is not clear who originated the the specific idea.  I would like to credit NLP’s founders’ John Grinder, Richard Bandler, Judith DeLozier, Leslie Cameron-Bandler, Robert Dilts and David Gordon.

Alyssa Huntley

NLP (Neuro-Linguistic Programming) Certified (INLPTA) and Life Coach Level 1 &2 Certified (Fitness Unlimited)

FIS Fitness, NWS nutrition, PTS personal trainer all certified Can Fit Pro

www.eleveneleven-coaching.com

705-340-5530

(one on one telephone coaching available)

(NLP on a face to face basis)

FREE fitness and yoga week — yippie!!!!!

Make the choice to have a great day, get fit and feel fantastic about yourself!! Comer one come all for our FREE week of outdoor fitness and yoga with 11:11 Life Styling May 6th – May 12th all new-comers are FREE!  So tell your friends, your sisters, your mothers… and gather together for some fun and fitness. Feel and look fantastic – it’s never too late!!! Monday, Tuesday, and Thursday outdoor fitness 5:30-6:30 pm Monday  7-8:30 pm yoga Wednesday  5:30-6:45 yoga call for details, directions 705-340-5530 or just show up!!! ……Hey and please HELP US share the love and spread the word… copy and paste this link to you facebook page… In health and fitness Alyssa