Thoughts on Happiness

February 20th, 2010

What makes us happy?  More money?  Fame?  Work?  Family?  Church?  Your concept of God?  Perhaps all of these things… perhaps none of them will keep you feeling happy all the time.  What can you do in those times when nothing seems to lift your depression…when you’re just having one of those blue days? 

Perhaps you have a special prayer that lifts your spirits and gets you refocused, or you find that helping someone in need helps you.  GOOD!  Those are very positive ways to return to happiness.  Unfortunately, many turn to abusing things like food, alcohol, shopping, gambling…many addictions are born of a desire for instant happiness.

I ran across an article by Gretchen Rubin in Real Simple Magazine that offers some suggestions.  I like the article, and the magazine is a new discovery for me.   I’ve added only one line to the article.  It won’t surpise you!  Enjoy, and give these ideas a try next time you need them.

9 Things You Can Do to Be Happy in the Next 30 Minutes

Surprising ways to instantly improve your mood.

by Gretchen Rubin

Being happier doesn’t have to be a long-term ambition. You can start right now. In the next 30 minutes, tackle as many of the following suggestions as possible. Not only will these tasks themselves increase your happiness, but the mere fact that you’ve achieved some concrete goals will boost your mood.

1. Raise your activity level to pump up your energy. If you’re on the phone, stand up and pace. Take the stairs instead of the elevator. Put more energy into your voice. Take a brisk 10-minute walk.  (Suanne’s addition – Even better…DANCE!)

2. Take a walk outside. Research suggests that light stimulates brain chemicals that improve mood. For an extra boost, get your sunlight first thing in the morning.

3. Reach out. Send an e-mail to a friend you haven’t seen in a while, or reach out to someone new. Having close bonds with other people is one of the most important keys to happiness. When you act in a friendly way, not only will others feel more friendly toward you, but you’ll also strengthen your feelings of friendliness for other people.

4. Rid yourself of a nagging task. Deal with that insurance problem, purchase something you need, or make that long-postponed appointment with the dentist. Crossing an irksome chore off your to-do list will give you a rush of elation.

5. Create a more serene environment. Outer order contributes to inner peace, so spend some time organizing bills and tackling the piles in the kitchen. A large stack of little tasks can feel overwhelming, but often just a few minutes of work can make a sizable dent. Set the timer for 10 minutes and see what you can do.

6. Do a good deed. Introduce two people by e-mail, take a minute to pass along useful information, or deliver some gratifying praise. In fact, you can also…

7. Save someone’s life. Sign up to be an organ donor, and remember to tell your family about your decision. Do good, feel good―it really works!

8. Act happy. Fake it ’til you feel it. Research shows that even an artificially induced smile boosts your mood. And if you’re smiling, other people will perceive you as being friendlier and more approachable.

9. Learn something new. Think of a subject that you wish you knew more about and spend 15 minutes on the Internet reading about it, or go to a bookstore and buy a book about it. But be honest! Pick a topic that really interests you, not something you think you “should” or “need to” learn about.

Some people worry that wanting to be happier is a selfish goal, but in fact, research shows that happier people are more sociable, likable, healthy, and productive―and they’re more inclined to help other people. By working to boost your own happiness, you’re making other people happier, too.

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Rejoice in Your Spirit!

February 13th, 2010

Medical science reports that people who pray have lower blood pressure than those who do not.  For those of us past the age of fifty, this is reason enough to discover the secret of practicing the presence of God, of becoming a pray-er, of rejoicing in spirituality.  Wholeness means giving proper regard to oneself as body, mind and spirit.  We cannot neglect one facet without neglecting the whole.  In my own perception, we begin as spirit before we become human, and we return to spirit.  When God created the first humans, He breathed into them the breath of life and continues to do so.  What breathes life into you?  Into what do you breathe life?

We have the choice of meeting the spirit of God with our own spirit in a union or reunion of creation, or we may choose to ignore Divine spirit and our own.  When we choose the latter, debilitation occurs. Regardless of chronological age, life diminishes when spirit needs are unmet, when the spirit is left unnourished.   The familiar expression, “use it or loose it” proves true of the spirit and of the mind and the body.

When we rejoice in spirituality (not necessarily the same thing as religion), we notice a sense of celebration and gratitude for all of life.  This attitude of celebration resonates from oneself to others in energy traveling like waves of light.  Energy, never made or lost, just changes from one kind to another.  What is the nature of this energy?   What indeed, is energy?   What does it mean to be energetic?   Knowing that energy is never made or lost, where is it when we feel weary?   These are good questions to ponder. 

The natural world holds many secrets which bring balance to our lives–balance that results in energetic living.  Seek out Nature and listen.  Sometimes, we need do nothing more than take a walk, and other times we must be willing to climb a mountain.  The secrets await only our awareness.  Native Americans and other indigenous cultures have long known this fact.  The Earth speaks to us of ancient events that tell a story of awe and wonder.  In wordless messages it speaks to those who listen with their hearts.  The messages, not vague and difficult to interpret, require only that we stop long enough to notice them.

In the presence of the evening sky listening to the sounds of the night wind, we touch the mystery of our own creation story.  When we swim a river, climb a mountain or take the time to stop and pick daisies, we enrich our lives beyond all expectations.  Falling in love with the earth and its wisdom, we renew and refresh our love of life.

Where does Spirit speak to you?  It may be in nature, or it  may be in the dance studio.  It may be with a child or a grandchild.   It may be in church or it may be when you are in a creative zone.   Only you know that place for you.  Go there and, LISTEN!

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Walking Strong–I don’t want to shuffle…

February 9th, 2010

Well, that is unless it’s the Beto Shuffle (zumba.com)! 

I see it happening… I watch as people begin to miss class, and then I see them in the halls at the retirement center.  Suddenly, they are shuffling.  Why? 

If you know me, then you know that when I ask the question, “Why?” it prompts a Google search.  My search reveals that there are at least 26 medical reasons that person may begin to have that typical shuffling gait.  Those must, of course, be ruled out before tackling the issue.  That’s not something that your fitness instructor can diagnose so it’s important to see a doctor if you’re noticing changes in the way you walk, also called your gait.

Once you’ve ruled out physical disease, then we can start to look at other causes.  Here are a few typical reasons that people give me for missing class:

  1. My legs were tired after I exercised last time.
  2. I was afraid I would fall.
  3. My legs felt heavy.
  4. My shoes hurt my feet when I walk.
  5. My blood pressure was high.
  6. My blood pressure was low.

There are probably dozens more, but these are typical.   None of them are reasons for skipping exercise class.  With the exception of number 4, they are all good reasons to attend class!  Number 4 needs to be fixed immediately.  The wrong pair of shoes is probably going to cause an injury or at least, pain.  Wear shoes that support your feet.  They should not be slip-ons of any kind, and avoid sandals. Make sure that your shoes fit well, and choose a shoe that works well on the floor surface that you exercise on.  Ask your instructor if you are not sure.

Fear of being injured in a fall ironically makes us tense up more, increasing those qualities that make us unstable.  In other words, the fear itself becomes a self-fulfilling prophecy.  When people are afraid of falling, they impose immobility on themselves.  As they do less, their physical condition deteriorates, making them more susceptible to falls.  What they fear becomes more likely.

Things you can do to keeping you walking strong:

Take responsibility for the way that you move

Restore poise and balance through a regular program of exercise (see the guidelines listed earlier to see if you are getting enough exercise)

Increase flexibility at joints which lessons damage in the event of a fall

Regain and maintain mobility by being involved regularly in physical activities

Improve stamina with a regular program of exercise

Do strength building exercises (resistance with elastic bands or free weights) to promote ease in day to day activities, and to promote bone health, and better balance

Dance!

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Tempo!™ Training Event

February 8th, 2010

Fresh!  Fun!  Cutting Edge!

Teach Wellness and Fitness to Older Adults

Valuable training for Home Health Care workers, Activity Professionals, Group Fitness Instructors, Personal Trainers, Nurses, Therapists and, anyone interested in the health and wellness of older adults

Location:  To be announced soon

Date:  To be announced soon

  • Tempo!™ is an up-to-date lifestyle and dance fitness program
  • Tempo!™  incorporates the latest information and science for adults over 55
  • Tempo!™ follows the most recent guidelines of AHA and ACSM
  • Tempo!™ is fun and it will get people moving toward health
  • Tempo!™ is a functional fitness program
  • Tempo!™ is carefully designed keeping the safety of your students in mind

Following your Tempo!™  Training you will have the tools to offer the program in a variety of settings:  Gyms, Retirement centers, Senior Centers, Churches, and homes.

Your Training Manual will give you everything you need to design your own Tempo!™ classes using a simple plan of action. 

Read more about Tempo! on www.suanneferguson.com  

Register today!  Call 205/668-0083

Total Registration Fee: $199                         Early Registration*:  $175

 *Full registration fee received ten days prior to the event

Please let me know today if you know someone who may interesting in helping older adults move toward health!  Call:205/668-0083 or email: ferguson.suanne@yahoo.com

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Guidelines – Are You Getting What You Need?

February 7th, 2010

In August of 2007, the ACSM and AHA issued physical activity level recommendations for older adults. The guidelines recommend:

1) Strength training: At least two times a week on nonconsecutive days. Level of effort should be moderate (5 to 6, on a 10-point scale where 0 = sitting on your couch and 10 = carrying your couch) to high (7 or 8). Eight to ten exercises should be performed, with a repetition range of 10 to 15 reps. Strength training exercises should be progressive and involve all of the major muscle groups.

2) Cardiovascular conditioning: Minimum of 5 days a week at moderate intensity (5 to 6, on a 10-point scale), or a minimum of three days a week at vigorous intensity (7 to 8).  Target goal is accumulating at least 30 minutes of moderate intensity activities — either all at once or in sessions of at least 10 minutes each — or at least 20 minutes of vigorous cardiovascular activity each day.

3) Flexibility/Stretching: At least two days a week, for 10 minutes each day.  It is suggested that flexibility activities be performed on all days that strength and cardiovascular activities are performed.

4) Balance exercises: At least three times a week to help prevent falls and assist with many Activities of Daily Living (ADLs). Especially important for those at risk for falls.

Tempo!™ classes two days per week plus ZUMBA® GOLD  three days per week provide all the suggested components of the guidelines for cardiovascular conditioning, strength training, flexibility, stretching and balance exercises. 

www.suanneferguson.com

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Searching for a Voice

February 6th, 2010

I bought it in the Square on a Sunday afternoon.

Carved of hemlock, it was perfect,

Simple… lovely… unadorned…

The maker played it for me to certify its tune.

Clear and pleasant, it was flawless,

Exquisite… pure… matchless tone…

                                                Oakland/March 2003

Back in my hotel room, I placed my hands carefully and lifted the little flute to my lips just the way the vendor in the square had instructed, and other than a rush of air, there was no sound at all.  I laughed at my own ineptness at making music.  The flute that I purchased that Sunday afternoon wasn’t broken.  I heard its beautiful voice when the young man who made it played it for me, but the music was within him, not in the flute.  The flute is nothing but an empty tube with openings through which its maker breathed. 

I ask myself the question, “When am I the most open, the emptiest, so that my Maker can breathe through me?  When does my sound become the most beautiful?  When do I have the loudest voice?”

I am most an empty space when I am empowering the creativity of others.  This is true especially when I am dancing with others.  What tangible thing can I do, what project can I do, what instrument can I use that will share my truth, my song, my dance, with others?  This daunting question has led to a lifelong search.

It has led me to teaching ballet, it has led me to teaching elementary science lessons through dance, it has led me to teaching Zumba®, and led me to creating Tempo!™

Sometimes I pick up my little hemlock flute and try again to make music.   Someday, I will find an instructor and learn something about that instrument, but I know that I will never make music like the street vendor did.  That was his voice.  Mine is a different voice that speaks the vibrant language of dance.  I realize that while I can’t make music, others can, and their music can be a part of my dance.

More later on voice and visibility…

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A Tree Frog Story

February 4th, 2010

My friend, Joy, gave me this story.   I love it and its truth!

Once there were four little tree frogs who decided to climb to the top of the tallest tree.  As they began to climb, a crowd of other frogs gathered at the bottom to cheer and to jeer.

As they started their climb, someone at the bottom shouted out, “You’ll never get to the top of that tree.”  And all the frogs at the bottom joined the chant, “You’ll never to get to the top of that tree.” 

And, one little frog fell off!

But the other three continued the climb despite the chant at the bottom, “You’ll never get to the top of that tree!”  It grew louder, “YOU’LL NEVER GET TO THE TOP OF THAT TREE.”

And… another little frog fell off!

But two continued to get higher and higher up the trunk of that tree.  Louder and louder the chant went on.  “YOU’LL NEVER GET TO THE TOP OF THAT TREE…YOU’LL NEVER GET TO THE TOP OF THAT TREE!”

And…the third frog fell off!

The fourth though continued the climb.  Despite the jeers, he continued to climb.  Little by little he continued his climb.  The jeers began to turn to cheers until triumphantly he reached the top of the tree.

The frogs at the bottom of the tree began to question, “How’d he do that?”

Until finally, his friends spoke up…

“HE’S DEAF!”

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One Step at a Time

February 3rd, 2010

What is a step? 

 First, it’s a movement, it has direction, it takes up space, it takes time, and it requires a commitment.

 Second, the word can be used to describe a series of movements that go together to create a pattern of movement.

Movement

Day-old bread goes stale because it just sits there, but unlike day-old bread, we can renew ourselves.  We renew ourselves by moving.  The more sedentary we become, the more stale we become in every way.  Sedentary could be described as lack of whole body movement.  Is it any wonder that researchers are discovering that the more sitting we do, the more unhealthy we become? 

 Sedentary may not mean just lack of exercise.  I have a several people who come faithfully to Tempo!™ classes and then return home to sit and read or watch TV the remainder of the day.  One study cited that a woman’s risk of metabolic syndrome, a precursor to diabetes and heart disease, jumps 26% for every extra hour she sits in front of the TV! 

Many people go to the gym and get their workout in every morning and then go to their offices and sit at a desk the remainder of the day.  Some jobs actually require staying at one’s desk.  When I was working at Physicians Medical Center Carraway, one of my jobs was to interview patients about to undergo weight loss surgery.  We would explore ways that they might increase their movement in daily life by walking or standing while talking on the phone, making frequent trips to the copier instead of saving trips, basically, never sitting for longer than thirty minutes at a time.  Many told me that they would be fired if they did any of those things.  Muscular inactivity associated with prolonged sitting has been strongly linked to obesity and even to certain types of cancer.  I hate to mention the words, but could part of Health Care Reform involve simply getting people off their chairs and moving throughout the day?

Direction

Along with movement, a step has direction.  It goes somewhere.  It may go forward, it may move backwards, side to side, sideways, or diagonally. 

 It is always interesting to me when I ask people to step forward four steps and then backwards four steps, they do it without a problem, but when I say “take one step forward, one in place, one step back, and one in place,” suddenly we have a problem.  When I say, “step side together side touch”, it’s easy, but when I say “step forward, forward, forward, touch,” it’s hard.  Moving in different directions seems to be challenging. 

If we want to move toward health, we need to have an idea of the direction we’re going.  It may mean moving straight forward into a fitness class, or taking a step back and reflecting on what we’re doing that’s healthy and what is not.  We might have to go sideways for awhile and build strength.  Life is a dance!

Taking a step in the right direction requires a mind/body connection, at least at first.  After many repetitions the body/mind takes over.  The sooner you can stop thinking so hard and let your body take the lead, the more fun you have.  I say to my students, “Smile, have a little fun!”  And, they say, “I can’t.  I’m concentrating!”  I tell them to stop thinking so hard.  Very often our bodies know exactly what to do.  Enjoy the dance!

Time

 Each step we take has a time-line.  When we’re stepping to music, or dancing, the music or the rhythm sets the time.  Sometimes we step on each beat of the music, and sometimes not.  In life we have to listen to the music of our lives and let it guide us.  Do we need to keep a steady beat, or do we need to hold for awhile?  Respond to the rhythms of your own life.  Set your tempo… the pace and pulse of your life.

Commitment

 “Put your weight down!”  I say these words over and over again to my students.  I started thinking about that as it applies to life.  When you put your foot down and put your weight on it, you commit to standing on that foot.  It is holding you up.  That leg becomes  your supporting leg.  Then, you can make another step, and another.

 When we are moving toward health… one step at a time, we have to commit to each step.  We have to put our weight on whatever it is we are trying to do.  We have to commit in order to continue or take another step. 

 I watch some students struggle with the concept when I am teaching them a dance step.  “Step forward, step in place, step back, step in place,” and they put a foot forward and don’t put their weight on it and miss the next step.  And then, frustration!  How often have I, in my quest for health, put my foot forward and not been entirely committed?  Honestly, I can think of many times!  And, the result is always frustration.

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Prescription for Health…Dance!

February 2nd, 2010

“We all know exercise is good for us, but should we all go out dancing instead of going to the gym?  Well, maybe.  There’s something about rhythmic movement that is even better than random, non-rhythmic, even aerobic exercise.” (Dr. Mark Liponis, author of UltraLongevity, Little, Brown and Company, 2007)

In Dr. Liponis’ book, he stresses the importance of dance.  In fact, I was excited to see that in his list of seven steps to a stronger immune system, the fourth step was DANCE.  (Other steps include breathe, eat, sleep, love, soothe, enhance.)  The quote goes on to say:

“A dozen rhythms are built in to the operating systems of our bodies—our heartbeat, the rhythm of our breathing, the night-day rhythm of our sleep-wake cycle, and the complex hormonal rhythms controlled by our pituitaries.  Our bodies are made to synchronize with rhythms, and exercising to rhythm (music) reinforces the natural healing rhythms of our bodies.”    

On your feet now, and let’s dance.  Yes, that’s right, let’s dance!  When we dance, we help bodily rhythms, like heartbeat and brainwaves, stay healthy.  We ignite our spirits, too.  You don’t have to be a dancer or know how to boogie.  Just enjoy moving to the beat and reap the benefits.

You do have a choice though.  Check #1 or #2:

1        I choose healthy, energetic, and passionate aging.

2        I choose the increased possibility of arthritis, diabetes, hypertension, Alzheimer’s, heart disease, and other debilitating diseases often associated with aging.

If you choose number one, dancing can give you everything you need: aerobic exercise, strength training, flexibility, and balance.  Let’s dance!

Check my website for Tempo! classes in your area or to schedule a Tempo! training.  Check Zumba.com for Zumba classes in your area.

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Challenged to lead…Wild Geese, Cranes and Zumba Gold

February 2nd, 2010

Operation Migration

Yes, this one is real!  I know because I can credit it to Phil Free, my son-in-law.  These cranes were not migrating as they should and so, they had an unlikely leader!

I wrote these next thoughts for the Zumba Message Board, and they seem appropriate here, too…especially accompanied by this image.

Fellow Zumba instructor, Taufig De Water, asked, “How do you feel when you teach?”  I answered “YOUNG, vibrant, alive.”  It was a question that I pondered last week and I remembered a poem that I wrote years ago.  I have an attraction to wild geese and will run outside when I hear them to watch their majestic flight.  I am fascinated by the way they share the lead.  I wondered if I feel young, vibrant and alive because I am dancing, or do I feel young, vibrant and alive because I am leading the flock?  Indulge me as I share the poem and I’ll tell you then how it relates to my Zumba Gold classes.

 Wild Geese

Wild, feral goose on the wing

Headed for warmth in the cool of the morn.

May I join your flight?  Sail into the V

And take your place when it’s my turn to lead?

May I sing your song at the top of my lungs

And announce to the world that my journey’s begun?

How I envy your flight.  You’ve got the whole sky.

 But then… but then… haven’t I?

 Last week in my Zumba Gold classes I taught a circle salsa.  After enjoying some basic salsa steps which are finally becoming much easier for my groups, I moved into the center of the circle and signaled them to follow my step, then quickly, I moved out and sent one of them in to the center to lead.  I couldn’t believe it.  Each one led with flavor and vigor, and a look on their faces of slightly scared joy.  Then it came to a timid student’s turn.  She tried to opt out and I said, “Oh please, anything…just marching will be fine.”  So in she went and proceeded to lead a beautiful basic salsa.  Everyone cheered and she smiled at their admiration.  At that moment she was challenged to lead and she did it.  At that moment she transformed from timid to leader.

 So that’s why I was reminded of my Wild Geese poem.  Each time I step up in front of my class ready to lead the flock my journey begins again and I have the whole sky.

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