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Last time, we spoke about “life changes.” In other words, we discussed how to manage when life throws you a proverbial curve ball. A life transition, however, happens at our choosing. It can be as daunting as any life change, but we have the advantage of being able to prepare. Still, no preparation can cover all the bases. That’s where the real learning happens and the wisdom gets banked. For starters, let’s clarify what some of these life transitions may be. It’s tricky to attempt creating a complete list but there are some universal options. Common Life Transitions Moving/relocation Changing jobs or careers Retirement Getting married/moving in together Getting separated or divorced Starting a family Graduation Changes in family and friendship relationships Major health challenges Major lifestyle change (religion, diet, and so on) All of these (and more) can be planned in advance. This prevents the shock aspect of a life change. However, even a carefully planned transition will supply more than a few surprises. When those jolts happen, it helps to have a few backup plans to bolster your resilience. 6 Ways to Survive Life Transitions and Bank the Wisdom from Them! 1. Prepare your mind and body You have the necessary strength and endurance inside you. To tap into these resources, you must be at your best. This calls for self-care. It means encouraging smart sleep patterns, healthy eating habits, and regular exercise. And that’s not all. Develop some relaxation techniques. We may be planning for a change. That doesn’t mean there won’t be challenges, upheaval, and a sense of loss. The best version of you is prepared to handle it. 2. Keep your eyes on the big picture Small details are important. [...]

What Now? Making the Most of Major Life Changes! Nothing is permanent except change. You’d think we’d all be used to it by now. But change sure does freak most of us out. Then you have life changes. Major life changes. You know, the stuff that rocks foundations and changes everything. Perhaps you're experiencing one or more of the following: Marriage, moving in together Divorce, separation, break-up Death of someone close to you Changing jobs, losing a job retirement Buying a house, relocating Starting a family Serious illness or injury Financial issues (dramatic change in either direction)   The changes listed above are in a league of their own. They offer us opportunities to grow and learn more about ourselves. Hey, if change is inevitable, we should do our best to make the most of it! How to Make the Most of Major Life Changes 1. Prepare to be depressed/scared/overwhelmed Fasten your seat belt. It’s going to be a bumpy ride. Prepare, prepare, prepare. Do what you need to do so you’re not taken by surprise. How do we do that? Read on. 2. Take care of yourself Self-care is a basic choice in life. In the midst of major life changes, it becomes a life saver. Consider: Regular sleep patterns Healthy eating habits Daily exercise and activity Stress management The best version of you is needed. The best version of you is only possible if you start with the basics. 3. Create a support system Do you have friends and family you can rely on? Take out a pen and paper. List the people in your life. Now, honestly appraise their role in your circle. In big moments, you deserve to be surrounded with [...]

Stop unwanted leakage with the Kegel exercise and more by Naomi Wolfman, GNC(C), NCA, BScN Originally Published in  Health Action Magazine Spring 2014 edition Sheila goes in for a yearly physical exam and expects the health care professional to approach the subject of incontinence. When that doesn’t happen, she goes home without having her bladder or bowel symptoms addressed. The cycle continues. When dining out, Ken makes sure he knows the layout of the restaurant for quick access to the washroom. Otherwise, he says no to social invitations. Nancy worries about losing her job because she has to punch out each time she leaves the assembly line. She uses pads, which cost much of what she makes but cannot disclose to anyone. The stories of Sheila, Ken and Nancy illustrate their secret suffering. Through- out the world women and men suffer with incontinence, urgency, frequency, hesitancy, dribbling or nocturia at a ratio of four to one. In Canada alone 10 percent of the population reportedly experiences bother- some urinary symptoms. Bowel symptoms are less reported, but so far five percent of Canadians suffer with frustrating and embarrassing occurrences. Incontinence is any leakage that one does not intend to let escape. Incontinence can be divided by type of symptoms, namely stress, urge, mixed, overflow or functional incontinence.  Causes of incontinence There are many causes of incontinence, including loss of structural support, sphincter deficiency, detrusor (bladder muscle) instability, pelvic surgeries, and certain medications or lifestyle habits that aggravate existing symptoms. The pelvic floor—comprised of muscles below your pelvis—cradles internal organs and gives you control when urinating. Conversely, having a weak pelvic floor impacts most of our daily routine and often leads to incontinence. The Kegel exercise is a [...]

“The most important distance between you and the ball, puck, player, or whatever you are playing against is the 6 inches between your ears.” Athletic coaches know that the mental component of a sport is vital to success.  It is critical to be “in the zone”.  For most people, it is a challenge to change the way their brains work and subsequently their habits that sabotage their efforts and lessen their success.  Neurofeedback easily facilitates success in athletic performance.  Many elite Olympic athletes use neurofeedback training to supplement their rigorous physical training.  Neurofeedback has become the breakfast of champions. EEG biofeedback (also referred to as neurofeedback), is perhaps the worst kept performance enhancement secret in sports today.   Neurofeedback is a form of cognitive brain training used by athletes all over the world to enhance their performance.  Star athletes from the Olympics, NBA, NFL, and the LPGA have turned to neurofeedback for that mental advantage necessary to catapult them above and beyond the competition. The Italian National soccer team credited their improbable 2006 world championship to regular neruofeedback sessions.  U.S. Beach Volleyball Olympian Kerri Walsh-Jennings’ unprecedented 3rdgold medal in 2012 was built on athletic performance training that incorporated neurofeedback. Canadian PGA Professional Scott Hawley has found improvement in the mental and physical flow in his golf game.  Neurofeedback has helped him with calmness, being in the moment, and enjoyment of his sport. Hawley, who plays on the Canadian Professional Golf Tour, says: “NeurOptimal™ took away my extra muscle tension, which allowed me to swing better.  My physiotherapist sent me away without treatment after NeurOptimal™, saying I didn’t need it.  NeurOptimal™ also cleared my mind, which helped in decision-making.  There is a lot of potential in this for any [...]