Mel Fick Mind and Movement

Fly! Jump! Dive in!... Run straight towards change!! We are so good at resisting change. I love, but am terrified of change at the same time. I tattooed the end of this quote on my arm for a reason, to remind me every day to fly. To fly into changes, whether its opening myself up to changes by being vulnerable with my heart and life in a new relationship; yeah the way your day to day life operates changes, and yeah you might get your heart broken....but this scary new adventure could change your life for the better, it could make you feel free! Or taking a new job, which involves moving to a city. Throwing away the comforts of the life Ive been living to jump into a life that could end up being the life Ive been working for all of this time; yeah I could lose the job, and fail in this city....but it could also be the best thing I ever did for myself. Maybe its learning a new hobby, yup I could totally fail, hate it, get hurt...or I could start a jewelry business that had an 8 year run, or I could complete YTT and become a yoga teacher, I could fail my exam, or I could become a personal trainer and help people change and reach their goals. What ever it is, FLY!! You could fall, but you could also soar higher than you ever imagined. See more

I keep seeing memes and hearing people talk about how 2020 is the worst year ever. But has it been? While even from my own side of things 2020 has come with mental health rollercoasters, financial ups and downs while being off work or having way less hours going back to work, I fell in love and had my heart broken. So it wasnt all sunshine and roses, but....... I spent a lot of time working on me, I got myself back into shape, I spend more time outside than Ive gotten to in past years, finally jumped into a dream@Ive had since I was probably 20, spent so much time just talking with friends, got to go for hikes with my niece and nephew on a regular basis, read lots, and let myself slow down! I can say that for the most part Ive actually enjoyed 2020 so far. Yeah my travel, concert, & festival plans got cancelled and I still havent seen some friends since the winter, but I got to know me, learned what I do and dont wasnt, and witnessed some amazing changes happening in the world. Joy is there, we just need to look at it more than the things that we dont have. See more

A trainer friend of mine posted this today and its a great reminder to drink more water!! Thanks Kristine Ruth Client - "Kristine my diet is on point but I'm starting to feel low energy, my weight hasn't moved, and my strength isnt progressing... Kristine- "Are you drinking all of your assigned water?" Client - "Not really. But almost Kristine -If you want to make progress, drink your 3-4 Litres please..." Clients, new and old always start off talking to me about weight loss and I always move the conversation to lifestyle AND metabolism (because of my commitment to long term fat loss) but what does metabolism mean? Metabolism is the sum total of all the chemical reactions in the body but more specifically when it comes to calorie burning metabolism, I am referring to thermic efficiency. So naturally an increased thermic rate within our bodies increases the requirement for water. Since we are training our muscles, the energy substrates that are in our muscles (such as ATP, CP, and glycogen) requires more intracellular water. Don't ever forget that a hydrated cell is an anabolic cell. In other words, we can't make very much progress in a dehyrdrated state. In fact, you're likely to see increased water retention as it is the body's protective mechanism to keep us safe but you can bet we're not going to feel like were making progress if we are retaining water. Creatine, which is responsible for supplying energy to our muscles, happens because hydration levels are high so if you want to get stronger, perform better, feel great, and look better and younger - we need lots of water. As an example, a person that lives in a hotter climate like the Caribbean will need substantially more water to stay hydrated than someone who lives in a colder area. All processes involved in anabolic activity (i.e. shaping a leaner and stronger physique that is younger looking and more vibrant) at the cellular level take place in a hydrophilic (i.e. "water loving") metabolic environment. So ladies, if you are not seeing progress, ask yourself if youre drinking your assigned water. If so, amazing! If not, give it a try and see if you progress! AND then we can reassess Drink your water!

What is LOVE? A quote by the Dalia Lama says: LOVE is the absence of judgement. ... Im most definitely not an expert when it comes to LOVE, but there are a couple things I know: LOVE doesnt care about the colour of your skin, the country youre from, the size of your body, your religion, your political beliefs, your scars, your gender, your job, your financial situation, your family situation, your mistakes, your education, where you live...LOVE just is. There are many different kinds of LOVE. Romantic, plutonic, familial, unconditional, and self. LOVE is LOVE!! LOVE is life!! first and last by @juliecrawfordphotography by @thislittlelightapparel Event by @thislittlelightofwomen thank you Laura for spreading the LOVE!! #loveis #loveyourself #love #loveislife #pride #supportingalltypesoflove #loveislove #loveisallyouneed #supportlocal #portdover #loveismyreligion #selflove #alllove #spreadinglove @ Port Dover, Ontario See more

Something is weighing heavy on my heart. My people know I am an ally. I am for all love. And love is love. And equal rights for all humans. I am for kindness.... Allyship does not look like death threats on the doorstep of someone who doesnt understand your beliefs. Bullying, harassment and otherwise cruel and harmful relentless badgering of someone who holds a belief different from that of your own- DOES NOT change the world for the better. Just as you cant pray the gay away, YOU CAN NOT throw vicious, demeaning horrific words at people who believe things other than what you do and expect they will suddenly have a change of heart. The local news, that has sent ripples around the globe makes me sick. If you are partaking in the disgusting bullying of a human being in the name of LGBTQ+ rights, please re-evaluate your morals. There is a way to make a stand for what you believe in- without HARMING another person. There is a way to add to the conversation, without making the fire bigger. I hope this finds one mind that needs to read it. Kindness even in difference is necessary to change the world.

You dont go to the gym, get the body you want, and then stop going. No, you keep going, keep working to keep your body strong and healthy. (I pulled this analo...gy from @jensincero audio book youre a badass everyday). Our mental health is the same. You dont see a psych once and lifes better, and things are under control, you dont listen to one @brenebrown podcast and suddenly have it all figured out. Its work everyday! I forgot about this recently, and threw myself right into a gut wrenching emotional situation, and expected myself to handle it well, to function on little sleep, and feel fine after.... nope! I woke up yesterday with an emotional hangover...I was extremely exhausted, overly emotional, and started putting stories in my head when anything didnt go how I needed/wanted it to. And you know what I did...I let it be that way, I napped, I ate comfort food (aka I had wine and for dinner made 2 different types of potatoes). I took note of all of the thoughts, expressed them to a friend, but didnt try to fix anything. Because its okay to not feel great everyday. Im allowed to have shitty days. Im allowed to have negative thoughts. Im allowed to nap if my body wants it. Its okay, to not be okay. But....today I got up, went for a walk with an audio book (youre a badass everyday by @jensincero ), I got home, put my mat in the back yard and did 10 sun salutations, and then I meditated for about 8 minutes (I dont time it, I go until I can fully feel my mantra). today I did a little different of a mantra, instead of reciting a word or phrase over and over I chose a starter mantra and added to it each breath: I am worthy. I am worthy of love. I am worthy of joy. Im worthy of peace. I am worthy of success. I am worthy of growth. I am worthy of health. I am worthy of beauty. I am worthy. I have worth. Then I started again, reciting different or the same things Im worthy of until I felt it all sink right in. Then I took 10 min to write in my journal. Then took this pick, I didnt purposely cut my head out, but I liked it so I didnt take a new one lol. Youre worthy!! See more

Sometimes the most powerful changes happen to us when we arent focusing on ourselves at all. I changed up my meditation about 3 weeks ago, I went from just breathing or saying a mantra to either practicing a loving kindness or a tonglen meditation. Loving kindness sends love or happiness to specific people, yourself, strangers, or everyone.... Tonglen practice involves inhaling a persons pain/hurt/distress, and as you exhale sending them a relief for what was inhaled: love, happiness, joy, peace, a hug...etc. You can make it as specific or generalized as you choose. Yesterday a friend had told me a small amount of the struggles they were going through, so while I was on the beach in a place that brings me peace, I chose to do a tonglen meditation for him to ease his hurt and anger and bring him peace and happiness. If you want to learn more about either practice let me know! I can do one on one lessons or just send you some resources, tips and practices. #meditation #practicingselfcare #breathe #nature #lakeerie #mindfulness #lovingkindness #tonglen #selflove #love #yoga #ontario #thisismystory #thisismypractice See more

We cant wait to see you! We are all in a groove over here and feel great about how the clinic is running, covid-style. Thank you to everyone supporting us ...through this time! We are doing everything to ensure your visit is peaceful, and safe! Were all in this together . . . . . . #DUNDAS #HAMONT #ANCASTERONT #DUNDASONT #WELLNESS #HEALTHCARE #OM #NAMASTE #MASSAGE #NATUROPATHY #OSTEOPATHY #REFLEXOLOGY #ACUPUNCTURE #WORKSHOPS #YOGA #BEPRESENT #OMDUNDAS #hamiltonsupportslocal See more

Alright. Its time! All of my jewelry supplies are for sale. ... $700 8 years worth of gemstone bead jewelry business supplies. Includes: - Hundreds of gemstone beads, metal finding, glass beads, pendants, crystals. - Tools for working with wire - Stretch cord, stringing wire, stringing cord, embroidery floss, chain. - 6 bead storage containers, with separate compartments (all full of beads) - Jewelry work trays with sizing templates - Handmade wood display stands - Shopify cc reader, price tags - Storage/travel bag & storage container. - Dishes and trays for doing multiple projects or running workshops. Will deliver within Norfolk County, other than that pick up only. Dm me for details. Id prefer to sell it all as one lot rather than sever it off. #norfolkcounty #southernontario #jewelry #forsale #ontario #endofanera @ Normandale Beach

Last of the bracelets that I have made. Saying goodby to my little business after 7 years. $10 each. Sizes range, most are a little on the bigger side.

Malas that are being sold $45 each

Necklaces that Im selling off $15 ea. Dm me for details.

Ive been reassessing some aspects of my life that past few days. I need to start moving on, moving forward. And I need to do this by clearing out some things that no longer serve me or bring me joy. ... So...before I go posting all of it, I thought I would let my friends fellow artisans get wind of this first.... This is big! Im going to be selling all of my jewelry supplies, and any currently made pieces. If you are interested or want to know more shoot me a msg. In the next few days Ill be going through all of it and taking pics, assessing value and then getting it posted. Its the end of an era, and a time to move forward. Onward and upward baby!! See more

One breath at a time! Thats is mindfulness. Just taking things one breath at a time. This morning I did the oddest thing and recorded myself in a 10min meditation (this is a fast time lapse) to show that it doesnt have to be complicated, or in a fancy spot with an expensive mat or cushion.... I sit cross legged because its comfortable for me, but you can sit in a chair, leaning against a wall or pillow with your legs stretched out, you can lay down or stand. I place my hand(s) on my heart because that makes me feel calm. But you can place your hands however you want. I stretch after because my neck and shoulders tend to be a little more relaxed when Ive finished, but you dont have to do anything at all. I tend to have incense burning (nag champa is my fav), and music and chants playing while I sit with my breath. But you can sit inside or out, music or no music, candles/incense or none at all. I like to sit for 10-15 minute, but you can do 1 minute-2 hours whatever suits you best. What Im getting at is that it doesnt have to be complicated, there really are no rules for what works best for you. But taking time each day to meditate is beneficial for your mind, your body, and your soul. #move #meditate #justonebreath #onebreathatatime #breathe #mindfulness #yoga #timelapse #ilooklikethatchickfromtheexorsistattheend #selfcare #yogapractice #mentalhealth #2020 See more

Reading this post by my dear friend broke my heart. In the yoga community we hear things like we are one, every body is accepted, namaste- the light in me, sees and honours the light in you. But there is little support from this said community, these said yoga families when some of those bodies, some of our lights that we claim to recognize are hurting, suffering, desperately needing support.... While I cant even begin to fathom the pain you are feeling, my heart aches for you, I love you.

This kid!!! She never stops amazing me. I went to good for a walk with them today, and she made sure Nancy brought gloves and bags so we could pick up garbage. #proudantie #kidsthesedays... #helpingtheenvironment #family #socialdistancing @ Woodstock, Ontario See more

What kind of day are you having? Are you working? Running around cleaning? Maybe youre running out of things to clean? Are you feeling quiet and sleepy and gl...ued to the couch? Maybe youve gone for a walk/run or done a yoga class Whatever sort of day youre having - know that youre doing an awesome job doing whatever youre doing. Youre doing great. Stay tuned to our page for some videos coming soon! . . . . . . . . #peace #wellness #health #acceptance #happiness #yoga #yogi #mindful #mindfulness #dundasontario #dundas #hamont #ancasterontario See more

Walking! Did you know the way you walk can either increase your pain, or strengthen your muscles and decrease pain?

All about those hips! This two yoga pose sequence is a balance of internal and external rotation of your hips.

Benefits Of Belly Breathing Can reduce neck tension. Activate digestive and nervous systems. And reduce stress in the body.

Piriformis stretch

Gratitude practice

You may not notice, you may not be going through this, but a vast majority of people on quarantine are suffering from grief. The diagram above explains the stages, and in the white bottom section ways of combating. https://www.google.ca//that-discomfort-youre-feeling-is-gr... This article from the Harvard Business Review explain that we are feel grief, for the loss of what we know as our normal lives, grief due to the knowledge that things wont just go back to normal after this, and grief in the unknowing. - HBR: People are feeling any number of things right now. Is it right to call some of what theyre feeling grief? - Kessler: Yes, and were feeling a number of different griefs. We feel the world has changed, and it has. We know this is temporary, but it doesnt feel that way, and we realize things will be different. Just as going to the airport is forever different from how it was before 9/11, things will change and this is the point at which they changed. The loss of normalcy; the fear of economic toll; the loss of connection. This is hitting us and were grieving. Collectively. We are not used to this kind of collective grief in the air. See more

Try out this hip strength and mobility challenge!!

Take 5 minutes to breathe, settle and find some self love

Time is a gift, how we use it is our choice. I have chosen to view this quarantine as a gift of time. I am taking this time to strengthen my mind and my bo...dy. Im working to make my current and future self proud of each of the choices I make with this time I have been given. We complain that we dont have enough time, and then when given the time we chose to not utilize it. How am I spending my time? -I am getting up at the same time each morning. - drinking hot lemon water while I journal. - eating healthy meals. - working out everyday. - going for a walk everyday. - taking free online courses (spending a few hours, or most of the day if its rainy, learning). - communicating with friend EVERYDAY, through calls or vide chat. - listening to mental health podcasts. - avoiding junk food and alcohol, (they weaken your immune system and increase your chances of anxiety and depression, which quarantine already increases by about 50%). This is my choice, you do what you need/want to do. But remember, you were given this time so make the best you can from it. #time #howyouuseitisuptoyou #growthisoptional #changeisinevitable #thegiftoftime #2020 #learngrowchange #imcomingoutofthisstronger #physicalandmentalhealth #abetterme #quarantine #coursera #education #mindfulness See more

Shoulder circles!!! Harder than they look! Keep the weight low(ish)

Get up and move a little each day!! Many of us cant get into our gyms, physios, chiros, or rmts during the quarantine. So instead of sitting all day, get up, move and strengthen so maybe you wont even need them after the quarantine

The wellness office at McMaster University One James North has asked me to guide an Instagram live yoga class. It will be a gentle, intro-style class on Wednes...day, March 25th 11am-11:50. When it's time, click on "My Story" when LIVE in red pops up and you're good to go! Nothing too taxing, just some gentle movement and breath. Please join in if you're free or share this with whomever you think might be interested. I'm also working on a shorter 20 minute stretch and meditation with McMasters Pediatrics Department, so stay tuned for info on that too! Stay healthy! . #jennstanleyyoga #imdowndog #yoga #yogagoodvibes #choosehappy #hamont #mcmasteruniversity #onejamesnorth #gentleyoga #hamiltonyogacommunity #justbreathe #doayoga photo credit: Bre King @brelikesdogs See more

Social isolation has also been found to be associated with poor mental health including increased risk for depression, cognitive decline, anxiety, increase in stress hormones & inflammation, and substance use. Social isolation in elderly individuals is also associated with an increased risk for dementia, Increased vulnerability to chronic illnesses such as Type 2 diabetes. . . Yes we have been told to keep our distance from people! .....but........ People are hard wired for connection, its a major aspect of how we function (we are pack animals). . Theres an added amount of stress, unease, confusion, and fear in all of us right now. Isolation is important to stop the spread of disease, but it is dangerously affecting peoples mental health. PLEASE Contact your friends, call text, FaceTime, snapchat, Skype...etc. Check in with your loved ones who suffer from mental health illnesses, they maybe be struggling more than others. Please Be kind to people!! You have no idea whats going on in peoples lives right now, how they may be struggling mentally, physically, financially. If you are struggling mentally, please call someone! Mental health workers are still available to talk to you, call them! Call a friend, or a family member. See more