Growing Bolder Monthly [2]

Drive Time!

Explore Florida’s North-Central Coast p. 9

Wisdom of the Inner Witness p. 20

Yoga for Shoulder Tension p. 24

FE ATURING YOUR JANUARY MEMBER UPDATE FROM

THE

BODY + MIND ISSUE

MEDICARE

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UPCOMING EVENTS

SEPTEMBER

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"Growing Bolder: Defy the Cult of Youth Live with Passion and Purpose" YO U R MEMBER PREVIEW!

e-Book and Workbook

You'll receive a special link to download the ebook and accompanying workbook in your monthly member email!

FREE ONLINE EVENT

SEPTEMBER

SEPTEMBER

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Growing Bolder Airs on Public Broadcasting

Growing Bolder Presents Speaker Series:

Growing Bolder is back on public TV and bolder than ever. Season 6 airs this fall on public broadcasting stations nationwide, including on every major station in Florida.

Presented by WUCF-TV in Orlando, 10 new episodes will air, filled with motivational and inspirational stories that resonate with viewers of all ages. Check local listings to catch Growing Bolder in your area.

As COVID-19 continues to change nearly aspect of our daily lives, what will our futures look like? Will it impact how we age and the opportunities we’d long planned to embrace and explore? Colin Milner, CEO of the International Council on Active Aging, is founder of the active-aging industry in North America. He’ll discuss how we can all learn to navigate the “next normal.”

Register: growingbolder.com/tv

Register: growingbolder.com/gbpresents

Colin Milner

SEPTEMBER

MEDICARE

101 FPO

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FREE ONLINE EVENT

Medicare 101 Summit Picking the right Medicare plan can be tricky. Our Medicare 101 Online Summit is designed to help understand the four parts of Medicare — what they cover and, equally important, what they don’t. You’ll learn the key questions to ask before enrolling and the important mistakes to avoid. Register: growingbolder.com/medicare101

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CONTENTS February 2021

in every issue 5

UPCOMING EVENTS FOR FLORIDA BLUE

MEDICARE ADVANTAGE MEMBERS

7

NOTE FROM THE CEO

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GROWING BOLDER WITH

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ORDINARY PEOPLE LIVING

EXTRAORDINARY LIVES

defy 20

THE ACE OF CUPS

Band signs deal 50 years after opening for Jimi Hendrix

heal

Volume 43 PUBLISHER Jackie Carlin EDITOR-IN-CHIEF Emily Thompson CREATIVE DIRECTOR Ashley Heafy GRAPHIC DESIGNER Katie Styles EXECUTIVE EDITOR Doris Bloodsworth PRODUCTION DIRECTOR Jill Middleton CONTRIBUTING WRITERS

Lisa Beach, Michael Cloutier, Chef Collette Haw, Jonathan Taylor

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HOW TO AVOID THE FLU THIS SEASON

GROWING BOLDER PRESS CHIEF EXECUTIVE OFFICER Marc Middleton PRESIDENT Robert Thompson

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YOGA FOR SHOULDER TENSION

NEWSLETTERS

Simple stretches for upper body openness

florida travel 11

DRIVE TIME! EXPLORE FLORIDA’S

NORTH-CENTRAL COAST

To sign up for Growing Bolder’s weekly newsletter, go to GrowingBolder.com/newsletter. All subscribers also get a daily dose of inspiration curated from our most popular social media posts.

COMMENTS

Contact us via social media @GrowingBolder or email us at feedback@GrowingBolder.com ADVERTISING AND MEDIA SALES

move 28

THE EVOLUTION OF HOME WORKOUTS

Exercise equipment for small spaces

connect

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22

WISDOM OF THE INNER WITNESS

Mindfulness Practice for Beginners

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HEALTHY HOME COOKING

Simple recipe for pork medallions with pomegranate-berry sauce

GROWING BOLDER / WINTER 21

For information about advertising and sponsorships, email Ame Fuhlbruck at advertising@growingbolder.com

NOTE FROM THE CEO

Savoring How are your coping skills? Life forces us to develop coping skills to diminish the effects of painful moments and difficult times. And let’s face it, 2020 challenged our ability to cope in unprecedented ways. Coping skills are critical, but they are only part of the formula for successful aging and a happy life.

Equally important, but largely ignored, are what positive psychologists call savoring skills.

Savoring is actively trying to prolong and intensify our appreciation of a pleasurable moment or event. And that means not just while it’s occurring but also before it occurs, by anticipating it, and after it occurs, by reminiscing about it. If you’re a traveler, you know that planning and imagining your trip, and then reliving it in detail, are often as enjoyable as the trip itself.

Savoring is important to our health and wellbeing because it has been shown to strengthen our immune system, improve our blood pressure, reduce anxiety, increase creativity and improve our sleep.

The new year brings with it new opportunities but also new challenges. It always does. Let’s work as hard to savor as we do to cope. Let’s amplify the anticipation of upcoming trips and family get-togethers. Let’s accentuate the many positive moments and emotions that we experience on a daily basis but don’t fully appreciate: a warm cup of coffee, a kind smile, a gentle breeze. Let’s magnify our feelings of joy, love, gratitude and serenity.

Let’s prioritize savoring in the new year, even while we’re coping, which is when we need it the most.

Let’s prioritize savoring in the new year, even while we’re coping, which is when we need it the most.

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TV

New season coming to public TV this fall. Check local listings: GrowingBolder.com/TV

Podcast

New episodes each Sunday. Subscribe at GrowingBolder.com/podcast

Radio

Check your local NPR listings or visit GrowingBolder.com/radio

Magazine

Included with your Florida Blue Medicare Advantage Plan

Live

Watch What’s Next, live on Facebook and YouTube every Friday at 10 am ET

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GROWING BOLDER / WINTER 21

Growing Bolder is not just media, it’s a movement.

Follow us @GrowingBolder

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Florida’s Aging Connection Since 1955

ADVOCACY The Florida Council on Aging (FCOA) supports various policy and funding issues that allow older adults to age with dignity in a safe environment.

EDUCATION FCOA provides the general public with information and resources for : + older adults + caregivers + people who work with elders FCOA connects experts and peers to share new research and best practices. Together we serve Florida’s diverse aging interests.

COMMUNICATION FCOA provides timely, educational updates on issues that affect caregivers, decision makers, professional service providers and older adults.

Members receive this information through our e-newsletter, social media and health messaging posters and flyers for senior centers.

MEMBERSHIP FCOA has been Florida’s Aging Connection for 65 years, with diverse members in all 67 counties.

We help members with a wide range of business and community initiatives such as: + pilot project consultation and hosting + employment announcements + grant opportunities + forming of a task force + volunteer opportunities

JOIN THE FLORIDA COUNCIL ON AGING Share your wisdom.

Learn innovative best practices.

Make a difference.

Become a member at FCOA.org or by calling 850-222-8877.

+ continuing education 10

GROWING BOLDER / WINTER 21

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DRIVE TIME! Explore Florida’s North-Central Coast Lisa A. Beach

As a peninsula, Florida boasts 1,800 miles of coastline, which puts waving palm trees, fresh seafood and toes-inthe-sand beaches within a short drive no matter where you are in the Sunshine State. One of my favorite drives? Start with Fernandina Beach in the north and continue south down A1A to the Canaveral National Seashore in Central Florida, hitting the following key stops along the way.

F L O R I DA T R AV E L

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Amelia Island From charming, historic downtown Fernandina Beach, to sunset cruises, to horseback riding on the beach, this barrier island invites you to stay, play and unwind. Hungry? Grab a rooftop table, overlooking the Atlantic Ocean, at the Salt Life for fresh-caught grouper. Visit Fort Clinch State Park, a well-preserved Civil War era fort with living history demonstrations, hiking trails and two campgrounds — one at the beach, one at the river. Need some pampering? Choose from two luxurious spas at Omni Amelia Island Resort, well-known for its clean-and-green therapies, and the Ritz-Carlton Amelia Island, a cavernous yet intimate setting.

Hint: Ask for the Ritz’s signature Heaven in a Hammock treatment.

Jacksonville Although the draw of downtown Jacksonville is certainly worth a pitstop, it’s the coastal communities that truly shine. With plenty of stops on the Jacksonville Ale Trail, craft beer lovers can find the perfect amber, India pale ale (IPA) or stout. Head to Green Room Brewery, Jacksonville Beach’s first microbrewery, for a pint of Diamond Blonde Ale. For the area’s best street tacos, pop into the colorful Cantina Louie. Rent a kayak and paddle your way through Timucuan Ecological and Historic Preserve and Talbot Islands State Parks. History buffs can dig into the past of Mayport Village and Kingsley Plantation. Looking for a dog-friendly beach? Visit Kathryn Abbey Hanna Park for swimming, surfing and fishing.

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St. Augustine As the oldest U.S. city, St. Augustine boasts a walkable district, including famous St. George Street, filled with local artisans, historic buildings and the must-see Colonial Quarter for interactive history experiences. You’ll also find two of the best pizzerias in Florida — Pizzalley and Pizza Time — dishing up mouthwatering Brooklyn-style pizza. Stay the night at one of the dozens of quaint bed-and-breakfast inns dotting the area. Don’t miss the city’s focal point — Castillo de San Marcos, a 17th-century Spanish stone fortress with views of the St. Augustine Inlet. Cross the Bridge of Lions to explore Anastasia State Park, a protected wildlife sanctuary, and the St. Augustine Lighthouse & Maritime Museum. It’s a 219-step climb but worth the spectacular panoramic view.

Daytona Beach Along popular Daytona Beach sits a family-friendly boardwalk with plenty of shops and restaurants and a bandshell with an ocean view that is home to the beloved outdoor Summer Concert series.

Birdwatchers will enjoy spotting some of the 160 species sighted in Tomoka State Park. Hikers and cyclists can meander through 33 miles of Volusia County trails, including the East Central Florida Regional Rail Trail built along an abandoned railroad. Nearby, visit world-famous Daytona International Speedway or hop in the virtual driver’s seat at the Daytona 500 Experience. Looking for a little culture? Head to Daytona’s hidden gem — the Museum of Arts and Sciences, which sits on a stunning 90-acre nature preserve.

Canaveral National Seashore Stretching for 24 captivating miles, the Canaveral National Seashore features the longest span of undeveloped public beach along Florida’s East Coast — perfect for taking a dip in the ocean or building sandcastles. At Mosquito Lagoon, reel in silver perch or fly fish for red drum. Check out Turtle Mound, one of Florida’s most famous archeological sites, built by Native Americans who tossed their oyster shells — all 1.5 million bushels of them — onto a pile that towers at 35 feet high. The grand finale? Simply soak in the sound of waves lapping at the shore on this pristine barrier island before heading back home.

This beautiful stretch of Florida’s North-Central coast makes the perfect two- or three-day road trip anytime of year.

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How to Avoid The Flu This Season We are all familiar with the cold and flu season. It starts in the fall and can last through the winter. However this cold and flu season coincides with the COVID-19 pandemic, uncharted territory because of the novel coronavirus. Growing Bolder asked Dr. Kelli Tice Wells, Florida Blue’s Senior Medical Director for Medical Affairs, to answer readers’ frequently asked questions about the flu shot and COVID-19.

Q . I S I T TO O L AT E TO G E T A F LU S H OT T H I S W I N T E R ?

No. Flu season continues well into the spring and sometimes early summer, so we highly encourage everyone to still receive their flu vaccinations in order to be protected. It takes approximately two weeks for the vaccine to become effective, so it’s important to act now to protect yourself and loved ones.

Q . M Y M A I N C O N C E R N I S C OV I D - 1 9.

W H Y S H O U L D I S T I L L G E T A F LU S H OT ?

As COVID-19 continues to spread, it is possible to contract both COVID-19 and the flu simultaneously, which would be a miserable combination and potentially deadly. Additionally, getting a flu shot greatly reduces the chance that you’ll need to see a doctor or be hospitalized because the flu, which helps reduce the burden on our health care systems during the pandemic and enables those critical resources to be preserved for those who need it most.

Q . W H I C H S H O U L D I G E T F I R S T, T H E C OV I D - 1 9 VAC C I N E O R T H E F LU S H OT ?

It is important to be vaccinated for both. Flu shots remain readily available now for anyone as early as 6 months old, and as soon as the COVID-19 vaccine is available to you, it is recommended that you receive it.

Q . D O I H AV E TO WA I T A C E R TA I N A M O U N T O F T I M E B E T W E E N T H E F LU S H OT A N D T H E T WO - D O S E C OV I D - 1 9 VAC C I N E ?

Most medical professionals recommend waiting two weeks between getting the flu shot and the COVID-19 vaccine.

Q . A R E B OT H T H E F LU S H OT A N D C OV I D - 1 9 VAC C I N E C OV E R E D

BY F LO R I DA B LU E M E D I C A R E A DVA N TAG E ?

Yes. Florida Blue is proud to cover both at no additional cost to our members.

Q . C A N I G E T A F LU VAC C I N E I F I H AV E C OV I D - 1 9 O R I F I T H I N K I H AV E B E E N E X P O S E D TO S O M E O N E W I T H C OV I D - 1 9 ?

If you have COVID-19 or think you’ve been exposed to it, it’s critical that you follow the CDC’s guidelines for isolating yourself in order to avoid the potential spread of the virus. Once you have completed the required isolation period and are no longer at risk of spreading coronavirus to others, then you can get your flu vaccine.

Q . D O I N E E D TO W E A R A M A S K I F I ’ V E A L R E A DY R E C E I V E D B OT H T H E F LU A N D C OV I D - 1 9 VAC C I N E S ?

Yes. While the vaccines help protect you, they don’t prevent you from spreading viruses to others. Your nasal passages can still carry virus particles that you can spread to your friends, family and neighbors who haven’t been able to get vaccinated yet.

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E D U C AT I O N A L RESOURCE P R OV I D E D BY F LO R I DA B LU E MEDICARE

MEET THE MEDICAL EXPERT

DR. KELLI TICE WELLS FA M I LY P H Y S I C I A N

Dr. Kelli Tice Wells is a family physician with a background in public health, who serves as Florida Blue’s Senior Medical Director for Medical Affairs. In this role, Wells oversees the company’s health equity strategy and has responsibilities in the areas of corporate social responsibility, opioid overuse prevention, and public health surveillance. In addition, Wells is the clinical lead for Florida Blue’s COVID-19 response.

Early in her medical training, Wells became interested in addressing health disparities and in delivering culturally competent care. Wells taught cultural competency for physicians and incorporated evidence-based techniques to promote health equity into primary care practice in both private and public clinical settings.

Before joining Florida Blue in 2018, Wells spent 17 years as a public health physician, serving in numerous leadership roles, including county health officer and state medical director for the Florida Department of Health.

Wells is a member of the American Academy of Family Physicians, the Florida Academy of Family Physicians and currently serves as the chair of the Deans Council, Brooks College of Health at the University of North Florida. She is passionate about health education, and she enjoys mentoring and community involvement.

A DV E R T O R I A L C O N T E N T

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It’s a common courtesy to cover your mouth when you cough or sneeze. This is because respiratory particles are expelled with more force than usual and can be inhaled by people around you, spreading germs and viruses. Most of us don’t want to make other people sick and are willing to sneeze into our own hand or elbow out of concern for others’ wellbeing.

It’s also common courtesy to wash your hands after covering a cough or sneeze with them or after blowing your nose. This prevents the spread of germs through contact with shared surfaces like doorknobs or personal contact like handshakes.

What’s less common is considering the science behind why we cover our mouth to sneeze and then wash our hands. The reason is to prevent the spread of respiratory illnesses.

Similarly, mask-wearing is a way to show courtesy by limiting respiratory droplets expelled by normal talking and breathing. Since the beginning of the COVID-19 pandemic, many of us have become familiar with the routine of wearing a face mask in public. Even non-surgical grade face masks prevent the spread of tiny respiratory droplets that carry illnesses like COVID-19.

But did you know that mask-wearing also provides protection from other seasonal illnesses that spread through respiratory droplets, such as the flu and the common cold?

Catching a cold or coming down with the flu is something most people associate with fall and winter. For some people, it may even feel inevitable that they catch a seasonal cold and then spread it to the other members of their household.

Wearing a properly fitting face mask over your nose and mouth decreases the spread of respiratory droplets, which also decreases the spread of cold and flu viruses. A face mask must cover your nose and mouth to catch your respiratory particles. Even breathing out of your nose sends millions of microscopic droplets into the air surrounding you and those within 6 feet of you. By wearing a mask in public, or when around family and friends who are not members of your household, you can help yourself and those around you to avoid getting sick this fall.

eyecrave/MirageC via Getty images

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GrowingBolder.com/Medicare

HELP SLOW THE SPREAD OF GERMS AND VIRUSES Follow these best practices to prevent contracting or spreading the flu or coronavirus. By staying healthy and avoiding the flu, health care workers can focus on helping patients with COVID-19.

1

WASH YOUR HANDS OFTEN.

2

AVOID CONTACT WITH SICK PEOPLE. STAY HOME WHEN YOU ARE SICK.

3

COVER YOUR COUGH OR SNEEZE.

4

AVOID TOUCHING YOUR EYES, NOSE AND MOUTH.

5

CLEAN AND DISINFECT OBJECTS AND SURFACES REGULARLY.

6

WEAR A FACE MASK AND ENCOURAGE OTHERS TO DO THE SAME.

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SOCIAL DISTANCE WHEN POSSIBLE, ESPECIALLY IN PUBLIC PLACES.

Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.

Florida Blue and Florida Blue Medicare are independent licensees of the Blue Cross and Blue Shield Association. © 2020 Blue Cross and Blue Shield of Florida, Inc., DBA Florida Blue. All rights reserved. We comply with applicable federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or gender. ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 800-352-2583 (TTY: 1-877-955-8773). ATANSYON: Si w pale Kreyòl Ayisyen, gen sèvis èd pou lang ki disponib gratis pou ou. Rele 800-352-2583 (TTY: 800-955-8770).

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GROWING BOLDER WITH

Margaret Trudeau Margaret Trudeau is an actress, author, former talk show host, mental health advocate and, perhaps most famously, former First Lady of Canada and mother of current Canadian Prime Minister Justin Trudeau.

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She also has suffered with the stigma of mental illness for decades. “I was diagnosed more than 40 years ago with bipolar disorder and spent decades walking down the dark side of the street,” she said. Now Trudeau is sharing her story widely in the hopes of helping others, including through her one-woman show, “Certain Woman of an Age.” She performed it for live audiences at Chicago’s famous UP Comedy Club at The Second City prior to the pandemic, and it’s now available on Audible.

Dominik Magdziak / Stringer via Getty images

Scott Hamilton Scott Hamilton has faced Stage 4 testicular cancer and three brain tumors. The Olympic gold medalist, broadcaster, father and author of “Finish First” says that despite it all, he remains an eternal optimist.

At the height of his ice skating career, figure skating became too expensive for his family. After years of underachieving, his mother passed away and he asked himself, “What had she sacrificed so much for?”

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So, Hamilton got serious. He got competitive. “Figure out what’s held you back and chip away at those things that prevent you from moving forward.” If you keep showing up every day and outwork everybody, there’s nothing at which you can’t be successful.

Aaron Neville Aaron Neville’s voice has been an unmistakable part of the American music scene since the 1960s. His voice conveys wisdom, experience and lessons learned. One of the hardest lessons to learn was how to live without his beloved wife, Joel, who died of lung cancer on their 48th anniversary.

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A couple of years later, he unexpectedly found love again with photographer Sarah Friedman. “Sarah encouraged me to talk about Joel, and it helped to get some of the sadness out of me. Before her, I felt like there was no tomorrow, but here I am, years later, happy and alive,” he said. Today, he and Sarah are married, and he’s continuing to make new music.

IN E VERY IS SUE : GROWING BOLDER WITH

ORDINARY PEOPLE LIVING EXTRAORDINARY LIVES ®

Billy Fels & Doug Montgomery THE GUITAR GUYS AMPLIFY LIFE

Neither Billy Fels nor Doug Montgomery expected their lives to be amplified by guitars. Neither can play them; yet for 45 years, in a shop they call The Guitar Factory, they’ve been creating custom guitars of the highest quality and repairing those created elsewhere. Many of the greatest talents in the world have come to their cramped, aging building in Orlando to seek them out.

Jimmy Buffett, Sting, Nils Lofgren, Mike Rutherford, Pat Travers and Derek Trucks are just a few of the big names who have sought their expertise. Their experience, skill and attitude make them indispensable to players of all talent levels. Both approaching 70, they are the most unlikely of guitar heroes.

“We’re gray-haired old men still in the rock ‘n’ roll business,” Fels said. “But at least we’re not wearing spandex!”

Visit their shop and you’ll find that age has no relevance. Fels and Montgomery, in their bushy white beards, hold court while teens, 20- and 30-somethings watch over their shoulders as the two men do what they do best. Far more than simply build and repair guitars, they get to know each customer: how often you play, whether you play for huge crowds or just in your room, your style and genre of music, and they “tune” your instrument to your needs.

If Fels and Montgomery felt they were simply fixing guitars, they would have gotten bored long ago. They empower players by removing the obstacles blocking the way.

“Guitars you buy off the shelf can be very difficult to play; and if you don’t know any better, you think there’s something wrong with you,” Montgomery said. “We make it so you’re more likely to stick with it.”

They believe keeping your dream alive is what’s kept their dream alive.

The bond and partnership they’ve formed has been invaluable. Just don’t ask them to admit it.

We’ve found a formula that works,” Montgomery said.

“I stay in the back, he stays in the front!”

The two seldom take time off.

“The only regret I have is that Doug and I didn’t take more vacations,” Fels said. “I think we’ve each had a long weekend just three or four times in 40 years.”

Still, what they’ve accomplished is nothing short of amazing. Two lifelong friends, who started a business with nothing but determination, talent and compassion, have brightened lives for others and created extraordinary lives for themselves.

IN E VERY IS SUE : O GRO D IW NIANRGY BPO EO LD PE LR EW LIV I TI H N G E X T R AO R D I N A R Y L I V E S

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Michael Ochs Archives / Handout via Getty Images

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The Ace of Cups Band signs deal 50 years after opening for Jimi Hendrix Bill Shafer

Denise Kaufman shared the stage with Jimi Hendrix, Jefferson Airplane and the Grateful Dead. But while those groups went on to become the immortals of rock, Kaufman’s group, Ace of Cups, inexplicably vanished from memory. If you can’t remember any of their songs, it’s because they never made a record. Why they were never offered a recording contract is one of the greatest mysteries of the era.

Formed in Haight-Ashbury, during the Summer of Love, the Ace of Cups was the first all-woman rock band from the San Francisco Bay area scene. Critics, including “Rolling Stone” magazine, said the group had it all: quality songs, fivepart harmonies and energetic, live performances. Mary Gannon (bass), Marla Hunt (organ, piano), Kaufman (guitar, harmonica), Mary Ellen Simpson (lead guitar) and Diane Vitalich (drums) were not in it for stardom, they were in it for the music. Kaufman believes the industry wasn’t quite ready for a band of women rockers.

“It was almost unheard of for a woman to play drums or guitar,” Kaufman remembers. “And we were happy to create a new imagery to break that gender stereotype.”

By 1972, the band members had moved on. Gannon became a music teacher, Vitalitch became a shiatsu practitioner, Simpson became a mental health caseworker and Kaufman became a yoga instructor with clients that included Madonna, Quincy Jones and Kareem Abdul-Jabbar. Still, the band members always wondered what might have happened if they had the chance to make a record. Fifty years later, they got that chance.

The Cups were booked to play the 75th birthday celebration of iconic Woodstock counterculture peace activist, Wavy Gravy. The founder of High Moon Records happened to catch their performance and did what the Ace of Cups had been anticipating for 50 years — he signed them to a recording contract.

All the original members, except for keyboardist Hunt, participated. The first of three albums was released in 2018, the second in June 2020, both to great critical acclaim. The third is still to come. The Ace of Cups, all women in their 70s, proved they still can rock and showed that it is never too late to realize your dreams.

“I hope we inspire people to keep doing what they love,” Kaufman said. “I think ageism is a bigger glass ceiling than sexism. We hope to help break through.”

The Ace of Cups waited half a century for their chance. Now in their 70s, they intend to make the most of it.

“I believe that cultures that don’t honor and appreciate their elders are very shortsighted,” Kaufman said. “We have much to offer, and we still can rock.”

DEFY

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WISDOM OF THE INNER WITNESS Mindfulness Practice for Beginners Emily Thompson

E D U C AT I O N A L RESOURCE P R OV I D E D BY F LO R I DA B LU E MEDICARE

Do you feel stressed at the end of the day? Do you wake up feeling anxious about all the obligations of the day ahead? Do you feel frustrated by the patterns of interaction with the people in your life?

Learn how to feel better mentally, emotionally and physically by developing your own mindfulness practice to fit your lifestyle.

Mindfulness practice teaches us how to listen to the wisdom of our bodies and emotions, and how to reframe our circumstances and experience more peace.

Becoming aware of the mind-body connection gives us power to experience our emotional lives in a new way—from a place of intentional response rather than knee-jerk reaction.

The small voice inside us that observes our lives and our thoughts without judgment is the “witness” in mindfulness practices. Creating space in our lives to tune into the wisdom of the witness can help us transform our lives from the inside out.

Young children can teach us a lot about mindfulness. As they explore their world, they have no

Inner Witness Observing your own mind, without judgement, from an objective distance. Mindfulness practice helps develop this capacity incrementally for reduced stress, better sleep, more focus and improved mood. preconceptions about how things and people “should” be. They observe and participate without judgment. As they experience patterns of behavior from other people, and observe cause and effect in the physical world, they start to construct their own reality.

They’re constantly updating this understanding of reality with new information, naturally.

Can I count on my family to take care of me? Is there anything I can do to make them love me more or less? Is the world a safe place or a place to fear? What rules must be followed and what rules may be bent or broken? How can I get my needs met and feel good as often as possible?

These questions influence our behavior at all stages of life, whether we’re conscious of it or not.

By middle age, our reality can feel static. We assume we know how the world works and what our place in it is. We define ourselves by our obligations—family, work, financial and community.

If we’re lucky, these obligations are fueled by passion and give us a sense of meaning and inner peace. For most of us, the responsibility of our obligations feels stressful most of the time. How do we experience inner peace while keeping all the plates spinning?

Mindfulness practice offers us a way to find an oasis of calm despite the demands of our busy lives. It decreases stress and improves sleep. It increases focus and peak performance in work and sports.

Neuroplasticity describes the way the brain is physically changed and improved by regular mindfulness practices, no matter our age. The benefits can be realized in as little as a few minutes a day, or they can be explored in extended retreats.

Whatever your lifestyle, no matter your schedule, there’s a mindfulness practice to help you hear the wisdom of your own inner witness.

CONNECT

The Good Brigade via Getty Images

Beginner Mindfulness Practices Gratitude Meditation 5-10 minutes

Human brains evolved with a negativity bias that helped our primitive ancestors avoid predators and prepare for disasters. What was beneficial then makes it more difficult for us to focus on the positive in the present.

Neuroscientists have discovered that gratitude practices help overcome this negativity bias—and the chronic stress it causes— by training our brain to focus on the positive. Gratitude meditation changes the chemistry of our brain by producing dopamine, the feel-good hormone.

This positive reaction trains the brain to look for more reasons to be grateful, to experience the surge of dopamine again and again. Ɂ Sit upright in a chair and take a few deep breaths to center yourself. Ɂ For each thing you bring to your awareness, say to yourself, “For this _____, I am grateful.” Ɂ Cycle your awareness through the four categories below. Express gratitude for several things or people per category. Go slowly enough to observe any feelings or physical sensations that arise.

1.

2.

3.

4.

Immediate physical environment. “For this hot coffee, I am grateful.”

Friends, family and your partner. “For my friend who checks on me when I’m sick, I am grateful.”

Yourself. We are often our own worst critics. Bring awareness to your positive traits. “For my ability to make people feel encouraged, I am grateful.”

Difficult people. Every interaction carries within it an opportunity to learn more about ourselves and others — if we can observe from the inner witness rather than react from negative emotions. Practicing gratitude for difficult people trains us to be more compassionate and less reactive. “For my neighbor who never waves back, I am grateful.”

Body Scan Meditation 5 minutes

Tune into the sensations in each part of your body, starting with your feet and moving up to your head. This can be done sitting in a chair or lying in bed.

Feel the support of the floor/bed under your feet. Notice the twinge in your ankle from your nightly run. Move your attention up through your legs, torso, arms, neck, face and scalp. When your mind wanders, bring your attention back to the sensation in the next part of your body.

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Breathing Meditation 5-20 minutes

Meditating on the breath can be done anywhere. Ideally, you should meditate sitting in a chair without distraction, but you can even do it while sitting in traffic.

The inner witness is the part of yourself that is aware of the thoughts but chooses to let them come and go instead of ruminating on them.

Meditating on the breath helps us to pay attention to our awareness of the present moment.

With practice, this ability to experience pure awareness helps us to notice the inner witness in everyday life. We learn to notice our emotions and the emotions of others without judgment.

This helps us to respond rather than to react to the circumstances and people in our life -- giving us a growing sense of peace. Ɂ Inhale deeply for three seconds, hold the breath for two seconds and exhale for four seconds. Take a few deep, cleansing breaths until you feel settled and centered. Ɂ Then let your breath come and go naturally. Notice the sensation of each inhale and exhale in your nostrils, your rib cage and your diaphragm. Ɂ As you focus on the breath, thoughts will pop up. That’s OK! Ɂ Let your inner witness observe the thoughts without judgment. Ɂ Imagine the thoughts are clouds moving across the sky of our awareness.

They are temporary and passing. Ɂ Bring your attention back to the breath as often as necessary. Ɂ Notice emotions and physical sensations that arise, without judgment.

DjelicS via Getty Images

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Yoga for Shoulder Tension

This year has been one for the record books, especially with the amount of time most of us have been spending at home.

All that time binging our favorite shows, working from the couch or connecting with loved ones digitally can take a toll, especially on our shoulders.

“Yoga can be done every day to help alleviate tension, because it’s easy on the joints and body,” says Beth Morris, group fitness instructor at the Peggy and Philip B. Crosby Wellness Center for Health & Wellbeing in Winter Park, Florida.

“It can help create more flexibility and strength,” Morris said. “I have had so many clients benefit from yoga over the years; and it’s something that no matter where you are on your fitness journey, you can do it.”

These five yoga poses will focus on your shoulders to restore the healthy posture to your upper back. Incorporating this routine regularly can help reduce the strain placed on your muscles and shoulders. Break out the yoga mat and give them a try!

Lifelong learning – good for body, mind and soul Michael Cloutier

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Eagle arms

Windmill

Stand with feet a shoulder-width apart.

Bend your elbows and cross your arms left over right, placing your right hand fingers in the palm of your left hand. Hold for 10 seconds and repeat with the other side.

Stand with your feet spread apart, bend at the waist and place one hand on the ground keeping your arm straight. Take the other hand and hold it right above you, opening your chest to one side. Hold for a few seconds and switch to the other hand.

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Chest and shoulder opener Stand tall with your feet together.

Place your arms behind you while interlocking your hands. Bend your elbows and push out slightly. Angle your head slightly, looking up at the ceiling, opening your chest.

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Humble warrior Place one foot behind you angled to the side with the other out in front.

Place your arms behind you while interlocking your hands. Bend your elbows and push out slightly, similar to the chest opener. Hold for a few seconds and then bend at the waist to be parallel with the floor, holding the position for a few seconds before coming up and releasing.

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Camel pose into child’s pose You will really want the yoga mat for this one, because you will start on your knees. Look toward the sky and raise both hands at a slight angle. Hold for a few seconds before stretching your arms in front of you as you bend forward into the child’s pose. Be sure to keep your back straight and stretch out your arms as far as you can.

Photos: Jacob Langston

HEAL

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The Evolution of Home Workouts Exercise equipment for small spaces Jonathan Taylor

For muscle restriction & tightness S K L Z TA R G E T E D M A S S AG E B A L L . This tool is highly effective in working on

small, acute areas of the body that tend to be affected by prolonged sitting and/or less than ideal posture. Think of it as a self-massage tool for pinpoint accuracy.

Areas such as the upper shoulders and neck, chest, hips, as well as the butt, can get chronically tight, causing aches, pain and even postural problems. Start addressing your common areas of tightness; and with time, witness the body’s self-healing power.

Find the targeted massage ball for $14.99 at SKLZ.com

G R I D FOA M R O L L E R . A ball for the smaller areas, a roller for the bigger ones!

This roller is similar to the massage ball. The only difference is its ability to cover more of a large surface area. The quadriceps (front of legs), the hamstrings (back of legs), the upper back and more can receive much relief and even increased mobility by using this roller. It’s also a great way to warm up the body for an upcoming workout. Spend a minute or two on each major area.

This travel sized barrel roller is available for $34.99 triggerpoint.implus.com

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In these times of increased challenge and stress, with our health being assaulted from seemingly every direction, one of the greatest things we can do to combat these risks is to stay vigilant of mind and to keep exercising. Staying active, working out and frequent bouts of moderate to vigorous exertion does the mind and body good.

Exercising several times a week reduces stress by positively affecting hormone levels, by decreasing

inflammation and by supplying the body’s cells with a fresh burst of oxygen. Additionally, it helps with the removal of cellular toxins. But what if you are stuck at home and can’t get to the gym? Well, you’re in luck!

Many products on the market today can help you replicate gym-quality workouts at home, without taking up much space. These five, highly versatile exercise tools can supply limitless workout variations.

Full body workout at home T R X H O M E 2 S Y S T E M . Want a home gym that can fit into a small bag? Then

check out the TRX Home2 System. This apparatus with two handles is incredibly versatile and can provide the user with over 100 exercise variations. The TRX is a form of suspension training that uses your body weight to create countless workouts. And every exercise requires you to use your core. Even better, right?

Squatting, hinging, pushing and pulling can all be done with this one piece.

Whether you are an avid gym rat, or just a beginner, the TRX offers something for everyone!

For pricing and more information, visit trxtraining.com

R O G U E K E T T L E B E L L S . What can a cast iron ball with a handle do for your

health? Only provide you with some of the most beneficial exercises you can find, along with helping the body burn calories for hours on end! It might look intimidating at first, but learning how to use a kettlebell will expand your exercise horizons exponentially. Although seemingly limitless exercises can be learned with a kettlebell, it is most known for the “Swing,” in which the body utilizes all your backside muscles to thrust the kettlebell through the legs via the hips. This strengthens key posterior muscles, including your butt, which can help prevent or alleviate low back pain.

Price varies by size at roguefitness.com/rogue-kettlebells

R O G U E M E D I C I N E B A L L S . Medicine balls can offer much needed exercise

variations, as well as provide numerous cardiovascular benefits. These medicine balls can be slammed, thrown, held and placed overhead. Also, when used to increase heart rate, such as in a slam-and-catch in place, you can receive the same benefit as you would running around the block. Try mixing it up and have a ball doing it!

Price varies by size at roguefitness.com/rogue-medicine-balls

Always consult your doctor before beginning a new exercise program. Be sure to follow manufacturer safety guidelines and visit manufacturers’ websites for instructional information on proper form.

AlexeySulima via Getty Images

M OV E

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Simple Elegance Regan Jones

Pork medallions are one of those hidden secrets of the food world—they look special on a plate but are simple to make.

Just slice the pork tenderloin, sear the medallions in a skillet and top with a flavorful juice. They cook in no time, and the pork pairs well with the fruitiness of the juice as a sauce. This recipe uses a combination of polyphenol-rich pomegranate juice and dried berries, but you could easily change it up with another juice, such as apple, and another dried fruit, such as dried tart cherries. Use whatever you have on hand!

DIREC TIONS

Pork Medallions with Pomegranate-Berry Sauce 4 servings

INGREDIENTS 1 cup pomegranate juice 1 tablespoon Dijon or coarse-grained mustard 1 tablespoon brown sugar 1 tablespoon soy sauce 1/2 cup dried mixed berries 1 tablespoon chopped fresh chives 1 (1 1/4-pound) pork tenderloin, trimmed and cut crosswise into 1-inch-thick medallions Salt and pepper 1 tablespoon olive oil Garnish: chopped parsley or additional chives

Serving size: 376 calories 8g total fat, 19g total carbohydrate, 33g protein, 321 mg sodium

CONNECT

1. Combine pomegranate juice, mustard, brown sugar, soy sauce, berries and chives in a small microwave-safe bowl. Heat in the microwave on high for 1 minute and let stand while pork cooks.

2. Warm a large skillet over medium-high heat; season pork on both sides with salt and pepper. Add oil to pan; add pork and cook until deeply golden, about 3 minutes. Turn and cook until just cooked through, 2 to 3 minutes longer. Transfer to a platter, cover and keep warm.

3. Pour berry mixture into skillet, stirring to release brown bits from bottom of pan. Simmer until liquid has reduced by about half (or about 2 to 3 minutes).

Spoon sauce over pork and serve immediately.

Regan Jones has been blazing trails as a female entrepreneur for more than a decade. An award-winning registered dietitian with 20 years of experience in the food media and marketing world, she has amassed a brand portfolio of websites, podcast and influencer networks that reach millions. Her latest passion project, a podcast called This Unmillennial Life, offers a roadmap through midlife for women who’ve fallen into a generational gap.

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