After 9 months of being at school, I am ready for summer.  And I am also available to take on more private clients. I have four spots left for those looking to bring fun, strengthening, and restorative movement into their daily life. Notice I did not say “exercise”?

Exercise is so passe.

When you think of the word “exercise”, what comes to mind? Most people conjure up images of athletic apparel, sweat-inducing, heart-racing activities, possibly performed in a gym setting, for a set amount of time. For some that kind of activity is enjoyable; for others, it is demoralizing and defeating. As a culture, we have put exercise into a small box with prescriptive ideas of what constitutes good and appropriate physical activity. But, in my world, the #DefineMeWay…

Movement is where it is at!

When you sign up for the Define Me sessions, we do away with the exercise box, and open up a world of movement possibilities! Together we explore the types of movement where there is joyful potential, with an emphasis on function and self-care. I firmly believe you can have it all – movement that:

1. Supports your body
2. Brings you an overall feeling of empowerment and well-being
3. Uplifts you and puts a smile on your face

Joyful Movement Awaits You…

And the summer season provides the perfect backdrop for fun and play while moving your body. Therefore, I am offering an eight-week package at a reduced price of $399. Contact me today to find out more and reserve your spot.

The post *Limited Time Offer* 8-Week Personalized Training Package At A Reduced Summer Rate appeared first on Define Me Wellness.

The Art of Self-Swaddling

What do you do though, if you want to be swaddled but don’t have anyone around to help you with the setup? Well, I’ve been experimenting lately with self-swaddling and I think I’ve found a technique that works pretty well! So, here’s a 5 minute video demo-ing how to swaddle yourself:

NOTE: This does require rolling the body and that movement pattern might not be suitable and/or available to everyone. Please refrain from trying this if you are recovering from an injury or if you have joint and/or mobility issues.

Michelle Pitman is the the founder and operator of Define Me Wellness. Michelle supports clients on their own path to well-being with specialities in healing body image, enhancing athletic performance and cultivating work-life balance. Click here to learn more about Michelle and her work.

The post Restorative Practice to Help with Anxiety: The Swaddle, Part II appeared first on Define Me Wellness.

A common dilemma with eating disorders (EDs) is the difficulty one can have in identifying and interpreting their emotions (the medical term for this is alexithymia). Again, it comes back to the mind-body disconnection that I spoke about in yesterday’s post.

Anxiety is also a common c0-occuring illness with EDs. It puts the nervous system into an “amped-up” state! When someone is experiencing anxiousness, it can feel debilitating and overwhelming. And not being able to tap into and know those feelings can be confusing, making it hard to figure out what is needed to self-soothe and self-regulate those feelings. So what is someone with and eating disorder to do when experience anxiety and/or a nervous system on overdrive? It’s in these situations leaning on a loved one might be helpful.

The role of caregiver

As a caregiver of someone struggling with an eating disorder or other mental health illness, it can be challenging to know what to do. But don’t minimize your role as supporter and nurturer. Sometimes the best thing you can offer is a safe place to be held and an opportunity for rest, without try to fix anything.

Are you familiar with the practice of swaddling? Swaddling is often part of the bedtime routine for infants. It is where a newborn is cocooned in a blanket. And it signals to the nervous system that it is time for rest.

Now I’ve been experimenting recently with using this practice for managing difficult feelings, especially for anxiety. And if you want to do something for your loved one in need of some down-regulating, you may want to try this…

Swaddling: It’s not just for babies

In the following video, I demonstrate with my friend Angela, how to swaddle and nurture an adult. But first, here are some suggested tips:

1. Take up space, as much as you need. I use my living room and push any furniture aside
2. Turn off phones and remove any other potential distractions (TV, pets, etc.)
3. Adjust lighting if possible (or use an eye pillow or folded hand towel placed over the eyes to shield from bright lights/the sun)
4. Explain what you will be doing, ask permission and stay with them the entire time
5. Allow some time for quiet but continue to ask them every few minutes how they are doing
6. Continue to remind them that you are there, either with a few kind words or hands gently placed at top of head, shoulder or feet
7. Keep with the swaddle 5 – 15 minutes max. Any longer than that has the potential to bring up feelings of overwhelm and claustrophobia (which is the opposite of what you are trying to accomplish)

While I and some of my clients have found this to be super relaxing and soothing… what works for some, might not work for others. We are all unique in our recovery journey. But if you think it might work for you, give it a try and let me know what you think.

Michelle Pitman is the founder and operator of Define Me Wellness. Most recently, Michelle has launched Under the Lilac Tree: a virtual program for eating disorder recovery and support. Click here to learn more about Michelle and her work.

The post #EDAW2017: A Restorative Practice to Help Your Loved One Manage Anxiety appeared first on Define Me Wellness.

Eating disorders are often coping strategies to manage difficult feelings and/or experiences. And behaviours such as starving, purging and self-criticism can trick us into thinking we are in control.  But, when someone is in the depths of an eating disorder, the connection between the mind and the body is muddled.

It can be scary to give up the ED behaviours (believe me, I know). It is especially difficult when we don’t have positive replacements for those harmful behaviours. So, what do we need to repair the mind-body connection and heal from EDs? Well, I believe self-awareness is a super important skill. And my favourite way to rebuild self-awareness is through a variety of slow, gentle movement and self-care practices .

Self-Massage for The Win!

Self massage is just one of the strategies I incorporate into my self-care and movement tool kit. My morning practice includes at least 5 minutes of self massage with therapy balls. I roll with them everyday.

The following video is a brief demo of a typical routine I use for the neck-jaw-face. I use Yoga Tune Up® therapy balls (the “Originals”). But you could also use lacrosse or tennis balls instead to get a similar effect. Practice along with me:

Facebook Live: Restorative Movement Class!

As Eating Disorders Awareness Week comes to a close, I’ll be hosting a Facebook Live class on Tuesday, February 7th. Explore restorative movement and gentle embodiment practices in the comfort of your home. Checkout the Define Me Wellness FB page for further details.

Michelle Pitman is the founder and operator of Define Me Wellness. Most recently, Michelle has launched Under the Lilac Tree: a virtual program for eating disorder recovery and support. Click here to learn more about Michelle and her work. 

The post #EDAW2017: From Disconnection to Awareness with Self Massage appeared first on Define Me Wellness.

There was a lot I had to change and experiment with in order to get to this space. First I had to…

• Allow myself the time
• Set boundaries
• Say no
• Let go of needing to please everyone
• Let go of needing do things perfectly
• Try new things

…in order to feel better in my mindbody. It’s funny how quickly and sneakily old behaviours return when you’re struggling.

I also needed to share extra cuddles, downtime and tears with my family and say sorry (A LOT) for when my pain, fatigue and frustration came in the way of my kids’ and hubby’s happiness and well-being.

I realize that I carry a lot of privilege to be able to have done all of the above, to have been able to put my well-being ahead of everything else.

If you’re struggling I hope this post inspires you in some small way to do what you can for your own self-care in a way that feels appropriate for your mindbody, your circumstances and your experience. Health, well-being and healing is so subjective. Honour what you need/don’t need, do/don’t do what resonates for you.

While I’m not entirely feeling well, I am feeling better enough. It’s time to get back to writing and launching! It’s time to get back to business!

The post When Healing Turns a Corner appeared first on Define Me Wellness.

• Frustrated that there isn’t one day where I wake up in the morning without feeling the pain
• Frustrated that I can’t turn my head without turning my whole torso when changing lanes while driving
• Frustrated that I am missing out on moving my body in ways that are challenging, yet enjoyable, for me
• Frustrated that I am not healing quick enough
• Frustrated that, ultimately, healing seems to be eluding me

I’m sorry, I don’t mean to be a complainer.  I realize that I am privileged to have access and financial means to be able to get help.  I also realize that my pain pales in comparison to those that live with chronic disease such as fibromyalgia, arthritis, etc., where pain is a constant teeter-totter of sensation with no known cure.  I don’t mean to minimize those experiences or suggest that with the “right” action plan, that pain can all but go away.  On the contrary…

We all, at some point in our lives, whether it be physical, mental, emotional or otherwise, experience pain in varying degrees.  Is it not intertwined with the human condition? I share this as a personal reflection of my well-being journey, as opposed to dictating a specific way (i.e.: my way) will work for you.  Anyway, back to the chiropractor visit…

So I asked my chiropractor “Do you have other patients whose bodies are stubborn, taking a long time to heal?”.  The tone in my question demonstrated my impatience.  I was agitated and angry that pain had it’s own agenda and I didn’t seem to have a say in the how, when or whether my body would heal.  I knew her answer would be yes but I wanted to feel validated that I wasn’t the only one who felt this way and that at some point I would feel better and could get on with things.

So we continued to talk about how the experience of pain and healing is so unique to each and every one of us.  It can also be a challenging and lengthy process.  Pain, it turns out, is so much more than just “x” issue caused by “y” pain.  I can’t remember the specifics of what she said but it had an impact on me.  In that moment I realized I was looking for a definitive answer when there wasn’t one – a prescription, a training plan, a project map, a course of action that would rid me of my discomfort.  A-ha!!! That was my shifting moment! Maybe I needed to sit with the discomfort, listen and dialogue with my body.  Maybe I needed to let go of the quest for perfect healing and meet my body as it was, with a dose of curiosity, self-acceptance and compassion.

I recently read this short book “Pain Is Really Strange” by Steven Haines, a graphic novel of sorts, related to pain.  I picked up some valuable insights from that small book:

• Essentially, pain is the nervous system’s response to something not feeling safe
• Honing my interoceptive awareness (noticing my body from the inside) can have positive outcomes to the chronic pain-body relationship
• Painful thoughts/words/beliefs only heighten the pain response.  Changing the language around the pain can be useful
• It’s important to be creative, unique and to try new things in the healing process

So I’ve been working through those insights in my personal healing journey and approaching it from different angles, trying new things:

• My daily meditation practice oftentimes includes a simple noticing of where my neck is positioned in relation to the rest of my spine, taking a journey and picturing what it’s structure looks and feels like from the inside.  Initially, I observed brittle concrete pillars for the bones, fascia and musculature.  Now I often picture my hand grabbing a warm wet cloth and gently washing away the layers of concrete, washing away the layers of tension and immobility.
• I repeat soft reminders for my neck and shoulders, letting them know “I am/we are safe”.
• When practicing yoga, I’m giving myself permission to use as many props as I need, to alter the posture or move into something else entirely, whether I’m practicing alone or in a class setting.  I’m also giving myself permission to ease off of other movement practices I enjoy, such as running, and listening to my body’s need to move at a more relaxed pace.  Afternoon walks to pick up the kids from school is proving therapeutic.
• I’m exploring my creative side through writing, singing or simply speaking my truth in an effort to heal on an energetic level.  Because, if you’re familiar with chakra philosophies, the throat chakra = creativity and self expression.

And I’m feeling better…some days….except when I’m not… I think it’s working…some days…except when it doesn’t… This chronic pain has been quite the humbling experience! It’s lead me to the realization that there are some things you just can’t control and the solution is not always going to be quickly evident.  So, there needs to be a careful balance of deep, attentive listening and a soft, kind responsiveness to the body and what it is asking for.  Day-to-day it might not be perfect but I’m also learning that is ok too.  Because, if this experience has given me anything, it is a better understanding of living in my body.  And, up until this point, that relationship may have been what has eluded me all along.

The post When Healing is Elusive appeared first on Define Me Wellness.

I really became aware of this issue last week when I finally went to refill my prescription for Eltroxin, medication that helps with my under active thyroid condition that I have had for almost 20 years.  I had let myself go without it from anywhere, I’m guessing, between 4 – 6 weeks.  The impact of my body missing those daily doses is now hitting me with noticeable moments of exhaustion, short-temperedness and just generally being in a fog.

Why tell you this? Well, because my perception is that those of us in the field of health and wellness don’t often talk about our own struggles of maintaining a self-care practice, which then appears like we have it all together and practice what we preach.  While I can’t speak for others, I can say for myself that simply isn’t true.  I, too, can get caught in the trap of feeling that I have to get all those to-do’s checked off first, take care of my family, my clients and my friends needs and also not wanting to miss out on all the summer fun in between.  But doing all of those things first comes at a cost, to the detriment of my own well-being.

So, no words of wisdom except to highlight that we are all susceptible to being too busy for self-care.  The notion of needing to be “good” at it can sometimes do us more harm.  Self-care need not be perfect.  This has been a lesson for me in the importance of awareness, being compassionate to one’s self and gently working towards changing the pattern.  Not engaging in behaviours to be a good role model but finding behaviours that serve YOU best.

And with that, I’m going to honour my body’s needs and take an unusual-for-me midday nap.  Everything else can wait.

The post Being Good at Self-Care appeared first on Define Me Wellness.