Most doctors recommend interval cardio training as the best way to strengthen cardiac fitness and overall health.  Aside from the fact that regular exercise keeps us healthy and helps us to banish stress, boosting our mood, this type of workout can also be great fun.  It builds muscle strength, flexibility, and bone mass and burns more calories than the average workout, too, which will assist with shedding unwanted fat.  It can also help with circulation issues, lowering cholesterol (by increasing the "good" cholesterol or HDL), and with decreasing pain associated with arthritis.  Simply put, interval cardio training is something that will increase the quality of life and improve overall health and well being for those who practice it regularly.  It could also help to extend life expectancy. Anyone can participate, meaning all levels of fitness and all ages and abilities, even those with prior injuries.  Make sure you speak with your doctor to determine the best exercise plan for your own unique needs.  

     This highly effective type of exercise can come in many forms, but generally is at least a half hour per session and involves bringing the heart rate up to its maximum rate (or close to its maximum rate), followed by bringing the heart rate down somewhat, and then repeating this process during a workout.  There are many ways to go about doing this, depending upon which type of interval cardio you and your doctor decide is right for you.  During this type of exercise, you should feel your heart rate increasing and should be sweating and breathing more deeply.  While participating in this type of fitness activity, typically, one should be able to talk on and off comfortably, but not be able to shout or sing or to do other things requiring more energy and air.  The focus should be on self-awareness, proper form, and breathing while participating in this type of exercise.

     There are so many options for this type of workout.  They mainly involve some component of higher impact and/or intensity aerobic exercise coupled with lower impact and/or intensity, more anaerobic activity.  Various types of aerobics, step, dance fitness, aqua exercise, cross-fit, power yoga, and other types of classes can help you to achieve your interval cardio training and fitness goals while having fun.  My personal favorite type of interval cardio workout is dance fitness, especially Zumba, as it has more of a party atmosphere and utilizes all sorts of world and popular music and dance along with great rhythms and lots of drums and percussion, which keeps me motivated to move.  I also love yoga, as there is an added bonus of meditation and relaxation in most classes.

     To reap the benefits of interval cardio training, however, you don't have to sign up for any special type of class.  If you are on a budget or prefer to go it alone after speaking with your doctor, you can do it yourself by switching off between walking briskly, jogging, and sprinting while you workout.  You can also dance, stretch, and run or walk in place if you prefer.  There are countless ways to keep this type of exercise fun, fresh, and working in the best way possible for your body and its needs.

Good luck and happy exercising!  If you have questions or for more information or to find a group exercise class that utilizes interval cardio training, please feel free to contact us or to visit our website at www.harmonywayhealing.com

     There has been a lot of news recently at Harmony Way!  First, have you seen our new Flash website?  Please go to:  www.harmonywayhealing.com to see the new site.  It's lovely and relaxing, if we don't say so ourselves.  The new website is still the main site and is at the same address as it was previously, but now has a whole new look and feel.  Check it out!

     Next, Harmony Way is now offering a FREE monthly health e-newsletter, available for all who want to receive interesting fitness and wellness articles about a wide array of topics, updates about workshops and other news at Harmony Way, delicious recipes, and amazing exercise videos and tips on the first of every month in their inbox.  If you would like to receive our newsletter, please send us your name and email address via harmonywayhealing@gmail.com or through our contact form on the main website or on this blog site.  The Harmony Way newsletter is formed through a partnership with the IDEA Health & Fitness Association, which is the most popular, cutting edge, health-oriented association in the country.  To see Michelle Croze's (owner of Harmony Way) profile and other helpful information on the IDEA site, please go to:  
http://www.ideafit.com/profile/michelle-croze

     Aside from the new website and newsletter, Michelle has recently been interviewed on the "Oneness and Wellness" program with Dot Walsh and Marcia Reddington-Lawton, produced by Dan Hallessey, in Dedham, Massachusetts.  This was an honor that was also so much fun!  The 25-minute show has over 600,000 viewers in the Greater Boston area and is shown on a weekly basis through Dedham's cable television.  If you are interested in watching Michelle's interview or in seeing some of the program's other episodes, please go to:  
http://www.youtube.com/watch?v=xLMbGHCVFyM

     Michelle Croze also recently became a licensed Zumba Instructor and is currently looking for ideal locations to host her half-hour Zumba classes during the week.  She is now also certified at the professional healthcare provider level for CPR/AED/BLS/Oxygen.  Zumba is a really fun way to get exercise.  It feels a lot more like dancing at a party to great music from all over the world than working out.  You don't need any special skills or even to be coordinated.  All you do is follow the moves of the teacher and lose yourself in the music.  All ages, abilities, and levels of fitness are welcome, from beginners to advanced.  If you'd like to learn more about Zumba or Michelle's upcoming class schedule, location, and price per class, please go to:  http://michellecroze.zumba.com/

     There is just so much happening at Harmony Way lately.  If you want to keep up with everything, please come back to our main website or this blog often...or better yet, sign up to receive our monthly newsletter via email!  Wishing all a happy, healthy spring, filled with new beginnings and lots of fun and relaxation!

     Recently, my dear friend, Dot Walsh, gifted me a copy of her amazing new book, FINDING LIGHT IN THE DARKNESS.  Dot used to do counseling and chaplain work with inmates in the Massachusetts Corrections System.  She also was a peace chaplain and program director at The Peace Abbey in Sherborn, MA for many years.  Dot has worked with all kinds of people throughout her inspiring career and has truly been a champion for peace, human rights, and healing work as well.  She walks an entirely peaceful, compassionate, enlightened way of life.  She instantly makes everyone she meets feel loved, respected, and really heard in a heartfelt way.  Several years ago, I had the honor of personally witnessing Dot's interactions with some of my former inner-city students who were angry and grieving at the time about a tragic death in the school community that was related to bullying. 

     Dot was able to seemingly effortlessly win their trust and respect in an instant, lifting their spirits, validating their concerns and making them feel safe and welcome at The Peace Abbey.  She also was able to facilitate great healing and empowerment among the group of students that was present.  To this day, whenever I run into those former students who are now vibrant young adults, they still ask about Dot and if I have spoken with her lately, referring to her as "that really nice lady from The Peace Abbey who helped us."  That is the formidable loving impression that Dot Walsh makes on everyone she encounters.  She now works with the Family Health Delivery System (FHDS) in Massachusetts and continues to participate in many other worthwhile causes and projects.

     Aside from all of this wonderful and impressive background, Dot is also an extremely intelligent, talented, humble person who devotes her time and her many gifts to projects that better those within her community.  Most recently, she has co-created and is co-hosting a fabulous educational program, called "Oneness and Wellness."  On this program, based out of Dedham, Massachusetts, Dot and her co-host, Marcia Reddington-Lawton, interview those who are bringing "good news stories" into the world and introduce those who are actively working to better their own communities.  It is an engaging and beneficial program that I highly recommend.  I (Michelle Croze) will actually be a guest on the show discussing Harmony Way in an upcoming episode and am excited and honored to have the opportunity to work with Dot and Marcia, along with their producer, Dan Hallissey.  For more information about "Oneness and Wellness" and for streaming videos of previous episodes, please feel free to go to:  http://www.onenessandwellness.com/Oneness_And_Wellness/Welcome.html 

     With all of this activity in her life, Dot Walsh has still managed to find the time to write a fantastic book about the incredible, life-changing experiences she had while working with inmates in the Massachusetts Corrections System years ago.  FINDING LIGHT IN THE DARKNESS uses beautiful imagery, along with exceptional poetry and short stories to instill in the reader the feeling that one is actually there with Dot and the inmates, walking through the corridors of the prisons, finding hope along with them on their often challenging journey.  EVERYONE can learn something from this book and gain an authentic sense of what finding light in a dark situation can mean.  It is appropriate for teens as well as adults and introduces aspects of the brokenness of the corrections system in this country, along with the many healing journeys and inspiring small victories for human rights of some of its inmates in high-interest, creative ways that anyone can relate to and enjoy reading.  I wholeheartedly recommend FINDING LIGHT IN THE DARKNESS and encourage you to read it.  You will learn a lot and will certainly be moved by Dot's words, woven through stories, and poems. 

     As soon as I began reading this book, I literally could not put it down.  I was riveted and read it cover to cover as soon as I received it.  I have since re-read it, as it is honestly just that engrossing and well-written.  I imagine that many other people, particularly those who have worked with inner-city or at-risk populations, will also have a similar experience upon opening this book.

     For more information about FINDING LIGHT IN THE DARKNESS or to purchase this excellent book, please go to:  SilverStreetMedia.com :  http://tinyurl.com/mgvocf8  I promise if you read it, you will love it as much as I do!

To learn more about Dot Walsh and her current projects, please go to:  http://www.dotwalsh.com/ftp.dotwalsh.com/Welcome.html

     Reiki (aka Usui Reiki) can help with literally everything.  It is an ancient form of healing that has been passed down from teacher to student for many years over generations and has proven itself time and again to be effective as a healing modality.  It is one of the gentlest forms of alternative healing available and assists the body with balancing energy and relaxing, along with helping the body to heal itself naturally.  It can be applied to physical, mental, emotional, and spiritual situations and problems for healing purposes. 

     There can often be gentle pressure or "laying on of hands" with this style of healing.  However, touch is not necessary for Reiki to work, as it can also be sent over great distances to assist with a wide variety of issues and situations.  It has been used to assist the healing process for everything from allergies, headaches, injuries, insomnia, fertility issues, addiction recovery, depression and anxiety, and even serious terminal illnesses.  Reiki can also help to improve and heal the energy in spaces and homes.  Again, it works on literally everything and can bring great pain relief, emotionally or physically, for those who experience it with a qualified practitioner in a session.

     Many people have asked me how exactly Reiki works.  I will give a simple overview here.  If we examine the body and how it functions, both our hearts and brains create electricity and utilize electrical impulses to send messages throughout the body.  When there is a problem with those messages or the electrical connections, pain, numbness, weakness, anxiety, depression, or even serious illness can occur as a result.  Reiki works with the body and its electrical field (often in conjunction with applying gentle pressure to the same areas that acupressure/reflexology or acupuncture would work with) to bring about total wellness and increased healing time.  Reiki essentially encourages the body to effectively heal itself from the inside out.  As an added benefit, many people experience a great sense of calm or warmth and profound relaxation upon receiving a Reiki treatment session.
 
Here are just a few of the areas in which I have personally utilized Reiki energy healing work to assist clients with great, even miraculous results:

     Reiki works well on its own or in conjunction with other forms of alternative healing.  For those who don't like needles or more involved or complicated forms of alternative healing, Reiki is truly a wonderful option.  It is safe for everyone, even children and animals, and works with our body's natural processes to assist with gentle healing.  It brings positive energy and fabulous results.  It is also safe to use in combination with regular medical treatment, even for serious medical conditions involving invasive treatments, like chemotherapy.  Reiki can actually help diminish the side effects that treatments like these can sometimes cause.

     If you would like to learn more about Reiki and how it helps and heals, or to schedule an appointment for a Reiki session or even to learn Reiki from a qualified teacher as a healing practitioner, please feel free to contact Michelle at Harmony Way.  You can reach her through any of the links on the "Contact Us" page here or at www.harmonywayhealing.com or via email at harmonywayhealing@gmail.com.

Students have many causes of stress in their lives, some that we may not even realize. Aside from the usual homework and standardized tests that they contend  with, nowadays many kids and teens are overbooked with extracurricular activities, like sports, work, and clubs at school.  When you add that to the social issues they are dealing with, like peer pressure and their not always pleasant interactions with other students and even teachers, in addition to changing bodies and raging hormones, there is a lot of reason for stress to find its way into their lives.  
 
Over time, stress can affect everyone psychologically and physically if we ignore the problem, including kids.  (Some physical symptoms of excess stress in kids: headaches, tummy aches, loss of appetite, fatigue & frequent illnesses) Of course, if our children and teens are feeling the stress, they often behave differently, which then increases the stress of parents and other caretakers in their lives, too.  Additionally, if your child feels pressure and is “different” from other students, either because he or she is gifted and talented or is dealing with special needs issues, it can also take a toll on the whole family.  Our mindset has a lot to do with how much stress we have and how we deal with it. It is the same for kids.

Children, just like adults, can start to feel fried and burned out by the end of a busy day. They may sleep more or alternately become more hyper and nervous than usual.  Many, when stress is affecting them, also become more argumentative,  oppositional, and cranky, finding reasons to ignore their responsibilities…not  because they are lazy, but because they are overwhelmed and in need of a  break.  The most important action that you as a parent or teacher can take is to handle your own stress in a healthy way.  Children and adolescents do what they see their role models doing, not necessarily what they are told to do.  So, making sure to set a healthy example and follow your own advice is important for those who are looking to you for guidance.  It is always a good idea to check in with your child’s pediatrician, school nurse, and/or guidance counselor for health advice before making any major changes.  Here are some basic and practical, but important tips that can help you teach your children or students to arm themselves against stress by being proactive:

-Make sure your child has proper nutrition, including a balanced diet with nourishment from each of the food groups, preferably eating at regular intervals and including healthy snacks when possible to keep insulin levels stable and to help them have the energy to think clearly and to maintain daily activity.  Making sure that they drink plenty of water, not soda or other sugary drinks, is also very important.  Avoid anything that has corn syrup, high levels of sugar or other sweeteners, caffeine, hydrogenated fats, additives/man-made preservatives, and food coloring.  These can all mimic, cause or worsen symptoms of many disorders, such as ADHD/ADD, oppositional defiance disorder, certain learning disabilities, migraines, etc.  These ingredients can also actually cause more stress to your children, as their bodies attempt to process these substances.

-Make sure your child is getting regular, moderate exercise every day or at least three times per week. Kids typically require a bit more exercise than adults, as they generally have much more energy than we do.  This can even be gentler forms of
exercise for those who have asthma or are just starting out with getting more movement worked into their day, like walking or yoga. You can even sometimes be "sneaky" about fitting this into your day, by taking the stairs with the kids, instead of an elevator, for example. Or, why not sign up for a family volunteering activity, like a walk-a-thon for a good cause or a clean-up day at the local park?  Then, your children will be doing two great things, taking care of their own health and also doing a good deed that benefits others.  Both will make your kids feel better about themselves.  The bonus is, you probably will, too!

-Make sure your kids get enough rest each night!  They grow while they are sleeping and require much more sleep than adults do!  So, make sure that they have quiet activities planned for the last hour before bedtime…and set bedtime early if possible, so children and teens can get between 8-10 hours, depending on their age, each night. Making sure to have a regular bedtime every night also helps, along with a regular wake up time and routine.  It is often the case for older teens to not be able to fall asleep until later in the evening and to be “hard wired” to want to sleep in.  This is normal.  But, if you have a night owl in the family, you may want to encourage him or her to use “power naps” or to avoid exercise and homework in the later evening (do these after school instead) and stick with relaxing activities and routines after dinner time.  Morning, afterschool, and evening routines can be extremely beneficial and comforting for children and teens as well.  Consistency is so important for a sense of well-being and healthy emotional development in kids of
all ages.
 
-Encourage your child to have some “free time”where nothing is prescheduled each day or at least several times a week.  Model this important stress relieving behavior by MAKING TIME FOR YOURSELF EVERY, SINGLE DAY! It doesn't matter if you are a single parent or student or work overtime. This is the most important thing you can do to deal with stress and prevent it for yourself. Make "YOU TIME" every day, even if it is only for five or ten minutes. It doesn't matter if you read, have a bubble bath, meditate, or just go for a walk outside. Anything you enjoy doing will help! As your children see you taking important time out for your own needs, they will be more likely to grow up with the same healthy habit.

-Teach your child to remember to breathe…and make sure you do, too! Frequently, when we are feeling stress or anxiety of any kind, we unconsciously hold our breath or begin to breathe in a more shallow way. This actually causes the body more stress, as we are supplying it with less oxygen when we hold our breath or breathe in a shallow way. If you start to feel stressed out or overwhelmed, pause for a  moment, close your eyes, take a deep breath and hold it for a few seconds before  exhaling. Getting outside for a breath of fresh air can also help. Teaching your child to do deep breathing techniques like this and pausing for a moment to breathe as they think things through before speaking during conflict can make a huge difference!

-Again, making sure that you encourage your child to drink plenty of water and other healthy drinks for them, like milk/soy milk, fruit juice with no added sweeteners, etc. is so important!  Keeping their bodies hydrated can help to prevent headaches and many illnesses that their immune systems have to fight off. Drinking enough water (6-8 glasses per day, depending upon age, activity level, and the temperatures they are exposed to) can help to filter out and flush the system of toxins. Do they get bored with plain water? If so, try mixing it up with a caffeine-free herbal iced tea or other clear fluids that don't contain sugar or caffeine, like apple juice or coconut water.

-Find reasons to smile and laugh with your kids as often as possible. It has been scientifically proven that when we smile, it elevates our mood and the level of endorphins (feel good chemicals) in the brain...even if it is a "fake" smile! Laughter, especially the deep, belly kind of laugh, is also endorphin raising and very cleansing for our internal organs. You may even find that by smiling and laughing more, you find it harder to take things as seriously and have more fun together as a family...which will consequently reduce everyone’s stress level as an added bonus!

-Teach your children to meditate or pray (which counts as a form of meditation) with you in whatever way you feel comfortable.  There are so many types of meditation to choose from.  I recommend sticking to the simpler forms of guided meditation to start with, or trying things like progressive relaxation and even just having soft classical music or nature sounds playing later in the day when they get home from school or before bedtime.  It can really help.  Also, music, the arts in general, and time in nature can be incredibly relaxing for children and grown-ups alike.  
 
 -Keep kids and teens talking!  Make sure to keep an open dialogue with your kids or students.  Ask questions…and then really listen to their answers without interrupting.  They will learn to do the same when listening to you.  Being available to kids starting when they are very young, teaching them to be communicative, non-judgmental, and approachable are all great ways to set up a life-long healthy relationship that helps kids grow into adults that can resolve a lot of their stress by talking it out.

If you would like to try out different types of free guided meditations with your children or students to see what you like and what works, we actually have several posted on our main website:  www.harmonywayhealing.com.    You can also find out a lot more information about other issues related to education and parenting issues, health and psychology topics, alternative/holistic healing modalities, and stress relief and relaxation techniques and tips in our other blogs on this page.  There are many terrific links for parents and teachers to checkout on both of our websites.   You are also welcome to contact us at any time through either website or via email:harmonywayhealing@gmail.com.  

Feeling like your child isn't as motivated as he or she could be?  Worried about his or her grades, organization, behavior or overall performance in school?  Well, hopefully this blog entry will be helpful to you! 

The first and most important step in getting the most out of your child's education is communication...communicate with your child--listen to what he or she has to say and sympathize with his or her situation.  Make an effort to communicate with teachers and administrators at your child's school.  You may even want to look into communicating with other parents in the school community for support or advice. 

Next, you may want to find out what type of learner your child is.  This can not only help greatly with facilitating better communication between you and your child and teachers, but can also assist you to know how best to approach teachers for help and for how best to step in and provide assistance yourself when your child has a difficult homework question.

There is something called the Multiple Intelligence Theory, which is a definition that many educators utilize to determine how they should teach their students as individuals and meet their specific learning needs.  Basically, this theory describes many different types of learning strengths that people can have.  If we can learn to communicate and teach each other in ways that are conducive to each of our best learning styles, it can make school, communication, work, and many other aspects of life much easier! 

Want to learn more about Multiple Intelligence Theory or to find out what type of learner you or your child are?  Take this free interactive quiz online:
http://www.literacyworks.org/mi/assessment/findyourstrengths.html

Once you determine what type of learner you or someone else is, it will help you to know how to interact with that person in much more meaningful, productive, and beneficial ways.  For example, if your child turns out to be a highly kinesthetic and visual learner, that means he or she needs to be DOING something and SEEING something to learn it best...not just being told how to do something.  In this case, the child would need to see it being done and then would need to try it with positive coaching to truly have it be understood and retained. 

Another important thing to remember is that children and especially adolescents often mirror the way that we approach them when we are concerned.  For example, if you approach your child in an angry fashion about a grade, your child will likely feel threatened and become defensive, shutting down and not wanting to hear anything you have to say.  He or she may then respond with anger as well, which won't help you to find out anything or to remedy the situation.

If, on the other hand, you approach your child with the same grade, first finding something positive to say (about anything having to do with school) as a way to introduce the topic, then CALMLY addressing the grade and asking (with genuine concern and sympathy) your child what happened in that class or with that test, you will likely see a very different response from that child.  He or she will probably not feel nearly as threatened by this approach and will likely "spill the beans" about what was happening with the situation to cause the grade issue.  At that point, just listen.  Hear your child out and ask questions to see if and how you can help.

Interestingly, adults often mirror our approach, too.  So, approaching teachers and administrators in a positive, proactive, "teamwork" type of way often helps them to want to help you and your child much more.

One other tidbit of advice is to try to see yourself through your child's eyes as much as possible.  Is your method of parenting "Do as I say and not as I do" (meaning does your child see you as disorganized or not fulfilling your own responsibilities and obligations...or do you cut your child off when he or she is speaking, then expect him or her to listen to everything you say)? 

Does your child see you as unapproachable or judgemental or always in a hurry?  Or, do you help your child to feel safe and loved without judgement to express him or herself and to trust you enough to approach you regularly for advice and support without too many time restrictions?  Modeling and regularly explaining the kind of behavior you want to see in your child will be very helpful.

If you'd like more information, there are many wonderful books and websites that can help students, parents, and teachers in situations like this.  You can also comment below with specific questions or tips...or you can feel free to contact us at Harmony Way at any time for support or advice!