A Pause Helps Us Refocus Reflect Regroup

For healing,  for good health every one needs to take a frequent pause.
What's so great about it is, you need no permission from anyone.
You are your greatest friend. Giving yourself time to rest has so many advantages.

To clear the Cob webs, stress, disappointment, betrayal, divorce, separation, job loss one needs time to adjust and think things through. Reflecting taking a second breathe gives you an advantage of seeing things differently. Letting you feel differently instead of reacting, you think things through allowing every thing to settle in.

Have a great week, stop by again.
Lynn Rothfuss

Progressive Muscle Relaxation Technique

Progressive Muscle Relaxation

Progressive muscle relaxation (or PMR) is a technique of stress management developed by American physician Edmund Jacobson in the early 1920s. Jacobson argued that since muscular tension accompanies anxiety, one can reduce anxiety by learning how to relax the muscular tension.

Jacobson trained his patients to voluntarily relax certain muscles in their body in order to reduce anxiety symptoms. He also found that the relaxation procedure is effective against ulcers, insomnia, and hypertension. There are many parallels with autogenic training, which was developed independently.

Jacobson's Progressive Relaxation is still popular with modern physical therapists.

Sit in a comfortable chair--reclining arm chairs are ideal. Bed is okay too. Get as comfortable as possible--no tight clothes, no shoes, don't cross your legs. Take a deep breath; let it out slowly. Again. What you'll be doing is alternately tensing and relaxing specific groups of muscles. After tension, a muscle will be more relaxed than prior to the tensing. Concentrate on the feel of the muscles, specifically the contrast between tension and relaxation. In time, you will recognize tension in any specific muscle and be able to reduce that tension.

Don't tense muscles other than the specific group at each step. Don't hold your breath, grit your teeth, or squint! Breath slowly and evenly and think only about the tension-relaxation contrast. Each tensing is for 10 seconds; each relaxing is for 10 or 15 seconds. Count "1,000 2,000..." until you have a feel for the time span. Note that each step is really two steps--one cycle of tension-relaxation for each set of opposing muscles.

Do the entire sequence once a day if you can, until you feel you are able to control your muscle tensions. Be careful: If you have problems with pulled muscles, broken bones, or any medical contraindication for physical activities, consult your doctor first.

1. Hands. The fists are tensed; relaxed. The fingers are extended; relaxed.

2. Biceps and triceps. The biceps are tensed (make a muscle--but shake your hands to make sure not tensing them into a fist); relaxed (drop your arm to the chair--really drop them). The triceps are tensed (try to bend your arms the wrong way); relaxed (drop them).

3. Shoulders. Pull them back (careful with this one); relax them. Push the shoulders forward (hunch); relax.

4. Neck (lateral). With the shoulders straight and relaxed, the head is turned slowly to the right, as far as you can; relax. Turn to the left; relax.

5. Neck (forward). Dig your chin into your chest; relax. (bringing the head back is not recommended).

6. Mouth. The mouth is opened as far as possible; relaxed. The lips are brought together or pursed as tightly as possible; relaxed.

7. Tongue (extended and retracted). With mouth open, extend the tongue as far as possible; relax (let it sit in the bottom of your mouth). Bring it back in your throat as far as possible; relax.

8. Tongue (roof and floor). Dig your tongue into the roof of your mouth; relax. Dig it into the bottom of your mouth; relax.

9. Eyes. Open them as wide as possible (furrow your brow); relax. Close your eyes tightly (squint); relax. Make sure you completely relax the eyes, forehead, and nose after each of the tensings--this is actually a toughy.

10. Breathing. Take as deep a breath as possible--and then take a little more; let it out and breathe normally for 15 seconds. Let all the breath in your lungs out--and then a little more; inhale and breathe normally for 15 seconds.

11. Back. With shoulders resting on the back of the chair, push your body forward so that your back is arched; relax. Be very careful with this one, or don't do it at all.

12. Butt. Tense the butt tightly and raise pelvis slightly off chair; relax. Dig buttocks into chair; relax.

13. Thighs. Extend legs and raise them about 6" off the floor or the foot rest--but don't tense the stomach' relax. Dig your feet (heels) into the floor or foot rest; relax.

14. Stomach. Pull in the stomach as far as possible; relax completely. Push out the stomach or tense it as if you were preparing for a punch in the gut; relax.

15. Calves and feet. Point the toes (without raising the legs); relax. Point the feet up as far as possible (beware of cramps-if you get them or feel them coming on, shake them loose); relax.

16. Toes. With legs relaxed, dig your toes into the floor; relax. Bend the toes up as far as possible; relax.

Now just relax for a while. As your days of practice progress, you may wish to skip the steps that do not appear to be a problem for you. After you've become an expert on your tension areas (after a few weeks), you can concern yourself only with those. These exercises will not eliminate tension, but when it arises, you will know it immediately, and you will be able to "tense-relax" it away or even simply wish it away.

Please note that an exercise program of any sort that stresses and stretches a full range of muscles can be used in this fashion if only you pay attention to the differences between tensions and relaxations of the muscles. Yoga is particularly good, but is very demanding at first. Tai chi is highly recommended.

Lynn's Monthly Update WOW It's Working!

Lynns 8th Day on Whole Food Cleanse

Reset Your Metabolism Loose FAT

LA Fitness Club Easton, PA Hot tub

Lynn's 1st Month Results From 49.5 to 47.9 Body Fat % 232.5

Sauna Room at LA Fitness Club

Dr. Amy Explains Results fom Lynn's Barnes Thyroid Test

Massage Therapist Adrienne at Dr. Amy Thomas Alevs's Office

My Chiropractor Dr. Amy Thomas Alves 1-610-438-6259

Lynn's starting point 232.5 lbs. 49.5 body fat 67 years young

Barnes Thyroid Test

I have found a new Chiropractor, Dr. Amy Thomas of Easton, Pa.
I found Dr. Amy a year ago while looking for my new Eye specialist. Dr. Amy was at the top of the staircase on the way down to Eye Doctor's office. There was something about the energy coming from her office that I went in to get a business card. So glad I did. A year later I was at her doorstep looking for advise and help.

Why do I tell you that? Because I will be speaking about Dr. Amy in  a future video and post.

While filling out one of several forms as a new patient, I came across something I knew about and used years before, but had forgotten about. This is the Barnes Thyroid Test. It's a good measurement of under arm temperature to determine hypo and hyperthyroid states. This test was developed by Dr. Broda Barnes M.D.


The test is conducted by the patient in the a.m. before leaving bed-with the temperature being taken for 10 minutes. The test is invalidated if the patient expends any energy prior to taking test- getting up for any reason, shaking down the thermometer,etc.  It is important that the test be conducted exactly 10 minutes, making the prior positioning of both the thermometer and clock important.

PRE-MENSES FEMALES AND MENOPAUSAL FEMALES

Any 2 days during month


FEMALES HAVING MENSTRUAL CYCLES

The 2nd and 3rd day of flow or any 5 days in a row

MALES

Any 2 days during month


You can do the following test at home to see if you have a functional low thyroid.

Use an oral thermometer or a digital one. When using digital, place the probe between  under arm for 5 minutes, then turn machine on, continue for an additional 5 minutes.
When using a regular one, shake down the night before.

Stay tuned for my results. My temperature for 2 days was 96.5 and 97.3. I look forward to see what Dr. Amy has to say. I will share my results in next post.

Thank you for always stopping by. Any comments are greatly appreciated.
Cheers, Lynn

Eat Right 4 Your Blood Type

Welcome to Lynn's make Over

I made a commitment to myself and started this journey several months ago. Understanding that a mentor is needed, along with being accountable is top priority.So I'm now in the process of looking for a mentor. This blog and YouTube account was started to keep me accountable while I search for my mentor.

I'm 67 years young, with 23% extra body fat, 90 pounds over weight and a Giant Attitude that I am succeeding as I speak.
The extra pounds have caused inflammation and pain. Being Solution orientated I designed a plan that includes measurement and tweaking as I monitor daily, weekly, and monthly.

Writing this blog helps me feel I'm in touch with myself and my emotions, while at the same time letting go of  emotional clutter that no longer serves me. Self discovery and personal growth  has been  part of life since I was 16.  My success is in direct proportion to the time I have spent reading and learning more about me.

So up ward and onward. My intention is not only to help myself but reach others and inspire them.
I can be reached at lynnsmakeover@gmail.com and 908-510-5939.

Walking for Exercise Daily Routine for Lynn's Make Over

http://Lynn's Make Over. blogspot.com Lynn's Transformation

Welcome to Lynn's Make Over A transformation on many levels