Tuesday, August 2, 2016

Spreading Wellness: When is it time for change?

For quite a while my friends, business/marketing coaches, etc., have been nudging me to make a change in blog format. I'm familiar with blogger, and used it when I started the Upper Peninsula Adaptive XC Ski Program, so this was the platform that I chose when I started E3. Many valid reasons were given to me when they suggest changing to WordPress, but for a number of reasons I've stuck with blogger for the time being.

But, now, Aug. 2nd, I believe the time has come. Blogger is no longer working like it used to. :( Which makes me sad and concerned. I've written 109 posts according to my statistics page, and have reached people all over the world. My hope is that I have helped to spread wellness by encouraging my readers to think, by providing many researched backed health and wellness practices. I have heard from a number of readers, and that seriously makes my day. Especially, when I hear from readers that I do not typically hear from. To know that I sparked something positive in their life, memory, or a new positive habit that they are planning to start.

For all of this I am so grateful! But as I've heard, Change is the only constant in life. I am going to go down to 1 post a month, until I transition into a new blog platform. And, one of my goals, is to put these blogs into a well planned and thought out book. So no, I'm not going away forever, just tapering back until I can get a new platform figured out, clean up this blogger site, and back up all of my posts so that I don't lose them.

So now I ask you, Have you ever experienced change? When have you known the time has come for change? For me, it came when 2 weeks in a row, blogger seems to be less reliable than before...with challenges just signing in...and I don't want to lose all of my writings.

So I'm not saying good-bye, for you will hear from me again...just a little less often until I can make this much needed change.

Thank you for your understanding, and please let me know if E3 can do anything for you, your family, and/or your corporation. For although my blog will be lessened, I am still here to teach, coach, and educate about health and wellness, healthy lifestyle habits, and corporate trainings.

E3 Twin Ports, LLC
Energy and Empowerment through Exercise (education and meditation outdoors)
Owner, Jodi L. Tervo Roberts, MS, CSCS, WFR, Yoga Instructor

Jodi L. Tervo Roberts, Owner
E3 Twin Ports, LLC
Helping people to lead healthy, happy, & meaningful lives, while promoting healthy lifestyles through outdoor recreation, fitness, yoga, individual wellness coaching, and interactive educational presentations.

YouTube: Channel - INCLUDES ALL OF MY MEDITATION MONDAY FILMS :)




LIVE HAPPY, DREAM BIG, SMILE, and PLAY OUTSIDE!

Tuesday, July 26, 2016

When was the last time that you played like a kid?

Play. When was the last time that you played? I mean truly let yourself loose and played like you were a kid?

E3's motto is to Live Happy, Dream Big, Smile, and Play Outside. I whole heartedly believe in finding your inner child, and play is a key piece to that. Think about playgrounds built for all ages. I grew up in the UP, and I remember when the city of Houghton (and I believe the Lion's Club helped) built the Chutes and Ladders playground. The slides were/are fantastic and people of all ages were climbing and sliding. And, some even enjoy the monkey bars, swings, and tunnels. You see smiles on everyone's faces, and simultaneously, everyone is "exercising." What better way to get a good work out in, than doing something super fun, that doesn't even seem like exercise. I know that I've talked about playgrounds before, but I think we all need a little reminder sometimes. This past weekend my family enjoyed waterslides together. It is a family tradition to seek a waterpark or hotel with waterslides at least once a year. My favorite part of our family waterpark trip is the bonding we get as a family through play, and my second favorite thing is watching people of all ages laugh, scream, giggle, and play together. It is the epicenter of FUN. Healthy fun.

As part of E3's wellness coaching sessions, we discuss play. What do you enjoy doing? What do you think of as play? How do you define play? Do you have children, nieces, nephews, cousins, grandchildren in your life that you can play with as part of your exercise plan? Yes, we include this in your plan, if it is right for you. If you would like to learn more about E3's Wellness Coaching sessions, please send me an email (info@e3twinports.com). I will happily schedule your FREE initial consultation.

So the next time you pass people laughing, screaming, and having a good time at a playground, waterpark, beach, or park, will you join them? Will you let yourself loose and play like a kid? If not, what is stopping you? I'll happily help you to feel comfortable letting your inner child loose again. :) Thank you for reading, and now please, go play outside. :)

If you have stumbled upon this blog, and would like to be added to our list, simply email info@e3twinports.com, with "Blog Sign-up" in the subject line. I'll happily add you to to our growing list of people. 

E3 Twin Ports, LLC
Energy and Empowerment through Exercise (education and meditation outdoors)
Owner, Jodi L. Tervo Roberts, MS, CSCS, WFR, Yoga Instructor

Jodi L. Tervo Roberts, Owner
E3 Twin Ports, LLC
Helping people to lead healthy, happy, & meaningful lives, while promoting healthy lifestyles through outdoor recreation, fitness, yoga, individual wellness coaching, and interactive educational presentations.

Website: e3twinports.com
YouTube: Channel




LIVE HAPPY, DREAM BIG, SMILE, and PLAY OUTSIDE!

Tuesday, July 19, 2016

Spreading Wellness: How and why do you tax your balance?

Think of yourself in a beautiful location, a location of your choice that brings you peace, joy and happiness. Picture yourself on your back, eyes closed, allowing yourself to sink into the earth, carpet, yoga mat, whatever it may be, as you set the intention for your own yoga practice. Slowing rolling to the side and getting onto your hands and knees for the cat/cow, and moving your way into sun salutations. Think about the ease of grounding yourself, and the challenges too. Think about the rag doll position, standing on your feet, arms down toward the floor, head hanging, relaxing into this pose, letting go of the tension in your neck, shoulders and back. Aaah.

Now, take this same activity, and imagine yourself on top of the water, doing these same movements on a Stand Up Paddle Board (SUP). Have you done SUP Yoga? How easy is it to truly sink into that rag doll position? Is it the same or different than on land? Did I mention the warrior poses? This makes me chuckle. Why? The first time I tried yoga poses on a SUP was 3 or 4 years ago, and they were a cinch. We had rented a very stable SUP, and I didn't think anything of it. The board was flat and wide, the water we were on was warm. This past weekend at the North Shore Water Festival, I did 2 sessions of SUP Yoga with an instructor. I tried 2 different boards, both stable, but slightly different shapes and patterns. The first session, we didn't get into any difficult poses, so it seemed quite stable. Although with Lake Superior cold water, and pondering the benefits of SUP Yoga and the ability to fully embrace the yoga mindset was something I geeked out on as I enjoyed the class....ok, that meant I wasn't fully embracing yoga, but I wanted to be aware of the similarities and differences so I can teach about it. :) I can truthfully say, there are plenty of differences in SUP Yoga vs. Dryland Yoga, SUP Boards (patterns, shapes, width), and personal daily differences. But one difference among all of them is that SUP Yoga certainly taxes your balance on many more levels than dryland yoga.

What better way to encourage balance practice for SUP Yoga enthusiasts, than the drive to get better at it, and there are many options for balance work on dryland that can help improve SUP Yoga balance. PLUS, now you have a fun reason (why) to work on dryland balance training. :) Want to know more? I'll happily engage in a FREE Wellness Consultation with you. Simply send me an email - info@e3twinports.com. For more information about Wellness Coaching by me, owner of E3, please visit this link.

So, how  and why do you tax your balance? As for me, I enjoy trying new outdoor activities, and now I have more reason to try out different SUP boards too, because no board has ever been the same. :) Thank you, Stone Harbor Wilderness Supply, for inviting E3 to be a part of your Water Festival. It was a fantastic weekend, and I look forward to being involved next year as well. As for you the readers, it is well worth the drive to Grand Marais, MN.

If you have stumbled upon this blog, and would like to be added to our list, simply email info@e3twinports.com, with "Blog Sign-up" in the subject line. I'll happily add you to to our growing list of people. 

E3 Twin Ports, LLC
Energy and Empowerment through Exercise (education and meditation outdoors)
Owner, Jodi L. Tervo Roberts, MS, CSCS, WFR, Yoga Instructor

Jodi L. Tervo Roberts, Owner
E3 Twin Ports, LLC
Helping people to lead healthy, happy, & meaningful lives, while promoting healthy lifestyles through outdoor recreation, fitness, yoga, individual wellness coaching, and interactive educational presentations.

Website: e3twinports.com
YouTube: Channel




LIVE HAPPY, DREAM BIG, SMILE, and PLAY OUTSIDE!

Tuesday, July 12, 2016

Spreading Wellness: Is there meaning and purpose in your strength program?

Do you have a regular strength training program? Does it mean going to a gym to lift weights and work out on machines? Do you lift weights to improve performance of a sport or recreational activity that you perform? And/or, do you use sport and recreation to improve strength?

Take a few minutes to think about these questions....

Lastly, I want you to ask yourself why you work out. This is one of the first questions I ask people who I am coaching. If you know "why," then you are more likely to actually engage in regular fitness.

The year that I was a guide, instructing folk how to kayak and then taking them out kayaking, was the summer that my abdominal muscles were the strongest they have ever been. My core strength has always been a challenge, so it was super exciting to finally not have to think about engaging my core when doing every day activities (for me, these every day activities included lifting kayaks and jogging). The best part about this scenario was that this was my job, so I didn't have to take time out of my day to work on my core strength. When I reflect upon that summer of excellent core strength, it helped me to think about even more alternative and fun strength training exercises. I have played with core strength exercises in my kayak since, and my brain geeks out when thinking about how to incorporate some seriously meaningful and challenging core strength exercises into fitness routines, while sitting in my kayak.

E3 values education and helping clients to understand why they are exercising, and how to make it more meaningful. I truly love educating and coaching clients how to create healthy lifestyle habits using the outdoors, and I primarily work with folks who do not enjoy working out in a gym. OR, for those that are working out in a gym, would like to use their training to improve their outdoor sport and recreational activities.

An exciting opportunity presented itself recently, and I will be leading discussions about the health benefits of outdoor fitness at this years Stone Harbor Wilderness Supply, North Shore Water Festival, this upcoming weekend! The schedule will be a little fluid, but the general plan is to lead discussions in all areas of the festival at different times. Saturday, July 16th at 10 a.m. and 2 p.m., and on Sunday, July 17th at 11 a.m.

Come and be a part of a discussion about how and why to incorporate paddle sports into your fitness plan. :) Active and engaged participants, will be the key to a successful discussion. So please, come with your questions and ideas, and we can discuss them. :)

Below is more information about the discussions.

Title: The health benefits of outdoor fitness. How and why you incorporate paddle sports into your fitness plan?

Description: This will be an opportunity for you to learn why incorporating outdoor fitness into your wellness plan has lifelong benefits, that far surpass the physical strength, balance, and endurance that naturally come with paddling. This will be an organic discussion, that will start with questions, and be geared toward the group knowledge, understanding, and curiosities. This discussion will be led by me, Jodi L. Tervo Roberts, owner of E3 Twin Ports, LLC.

Who is E3? Energy and Empowerment through Exercise (Education and Meditation Outdoors). E3 is a small consulting business that helps individuals to create healthy lifestyle habits using the outdoors, and primarily is interested in working with individuals to create health and wellness plans who do not enjoy working out in a gym. E3 works with corporations to provide health trainings/education, groups that have requests that fit our mission, and individuals/friends who are looking for help with their holistic health and wellness.

Who is Jodi? Jodi started her career in health and fitness in 1997, when she started working at an indoor fitness center. The first class that she taught was an educational strength training course for women. It turned out that the women who came were looking for options outside of the gym. Her first individual client went from leading a sedentary lifestyle, with many health challenges, to becoming an outdoor recreation specialist for youth at risk. This client started with working out in the gym, and simultaneously started walking for transportation and enjoying the outdoors. This clients success, was a perfect foundation for Jodi's future/current career. 

Jodi holds a Master's of Science, Exercise Science degree from Northern Michigan University, with an unofficial adaptive sport and outdoor recreation/education focus. She is a Certified Strength and Conditioning Specialist through the NSCA, is a Wilderness First Responder, and holds a Yoga Specialty Certification through NETA. She is a passionate outdoor adventurer, has been an outdoor guide, xc and downhill ski instructor for people of all abilities, and enjoys helping clients to understand the holistic health benefits of outdoor recreation and fitness. She is an avid learner and teacher of all things health, especially when it includes nature. She can be reached at info@e3twinports.com.

Where? These discussions will be held outside, around the Water Festival grounds. :) 

I look forward to meeting you. 
So now I ask you, is there meaning and purpose in your strength program? If so, please come and share it with others at this years Water Festival, and if not, please come with questions, and I can help you to find meaning and purpose for your work-outs. :)

If you have stumbled upon this blog, and would like to be added to our list, simply email info@e3twinports.com, with "Blog Sign-up" in the subject line. I'll happily add you to to our growing list of people. 

E3 Twin Ports, LLC
Energy and Empowerment through Exercise (education and meditation outdoors)
Owner, Jodi L. Tervo Roberts, MS, CSCS, WFR, Yoga Instructor

Jodi L. Tervo Roberts, Owner
E3 Twin Ports, LLC
Helping people to lead healthy, happy, & meaningful lives, while promoting healthy lifestyles through outdoor recreation, fitness, yoga, individual wellness coaching, and interactive educational presentations.

Website: e3twinports.com
YouTube: Channel




LIVE HAPPY, DREAM BIG, SMILE, and PLAY OUTSIDE!

Tuesday, June 28, 2016

Spreading Wellness: Do you know how children best learn behaviors?

Are you a teacher? Parent? Grandparent? Aunt? Uncle? Neighbor of young children? Or, do you in any way, have children in your life?

Over the past few months, a few different people have approached me about working with kids. I absolutely LOVE working with kids! :) Teaching healthy lifestyle habits to children is the best time to help them create lifelong healthy habits. :) Often the conversation begins something like this, "How do you get kids to enjoy nature?" "How do you get kids to eat fruits and vegetables?"

I encourage you to ask yourself, "Do you know how children best learn behaviors?"

If you guessed by mimicking adult behavior, then you guessed correctly. Think about it. When you see little children play, their actions and play are usually learned from those around them. You know what is going on in their life, by watching them play. So why would it be any different when it comes to teaching them healthy lifestyles? Playing outside? Eating healthy? Drinking water?

The fact is, there is no difference. If you want to teach a child how to enjoy nature, then, they need to experience nature. If you want a child to learn how to love fruits and vegetables, then they need to experience eating fruits and vegetables. And, to make these habits last, they need a positive role model in their life, who is enjoying nature and eating fruits and vegetables....and I'd even go as far as saying, that positive role model needs to present the "new, fun, exciting" activity in an excited fashion, and the kids will pick up on that too! And yes, I truly believe that it can help that activity to stick in their memory more positively.

When people approach me with questions about healthy eating and lifestyles for children, my answer is usually similar, depending upon the spin of the questions...Children need to experience a variety of activities in nature, with a positive role model, who presents it in an exciting and adventurous way. And in regards to eating fruits and vegetables - help them plant a garden. If they grow it, they typically will eat it. That is not always the case, but plant a variety, and they will find the fruits and vegetables that they like.

The sum of this entire discussion boils down to - positive role modeling. The science is out there - kids who eat fruits and vegetables, and kids who play outside have many health advantages that will live with them a life-time. E3 has a Pinterest board with articles about parenting, and helping kids to flourish. Please feel free to check it out, and follow it, if you are on Pinterest. And if you would like help with the kids in your life, please contact me (info@e3twinports.com), I'd be super excited to help you and your family/group/school/organization.

So now I ask you, Do you know how children best learn behaviors? By now you should know, that it typically takes a positive role model in their life. And although I don't want you to get discouraged by this next question, because sometimes the best role models, model positive change, I do encourage you to look within, and ask yourself, Am I a positive role model for the kids in my life? If so, yay! If not, this is a great time to begin making small positive changes, and talk to the kids in your life about the changes you are making and why. :)

If you have stumbled upon this blog, and would like to be added to our list, simply email info@e3twinports.com, with "Blog Sign-up" in the subject line. I'll happily add you to to our growing list of people. 

E3 Twin Ports, LLC
Energy and Empowerment through Exercise (education and meditation outdoors)
Owner, Jodi L. Tervo Roberts, MS, CSCS, WFR, Yoga Instructor

Jodi L. Tervo Roberts, Owner
E3 Twin Ports, LLC
Helping people to lead healthy, happy, & meaningful lives, while promoting healthy lifestyles through outdoor recreation, fitness, yoga, individual wellness coaching, and interactive educational presentations.

Website: e3twinports.com
YouTube: Channel



LIVE HAPPY, DREAM BIG, SMILE, and PLAY OUTSIDE!

Tuesday, June 21, 2016

Spreading Wellness: Do you meditate?

The sun was beginning to set. There was a deep red glow off in the distance, the waters were like glass, reflecting the beautiful trees, rocks and grasses. It was time for an evening swim, so we headed to the canoe landing to see if there would be a nice place to wade in. As we rounded the corner down the stairs, chattering about who knows what, I looked up and startled. For just across the little inlet, standing in the water munching away was a big moose (cow). Standing on the shore was a little nervous looking calf. We all stopped, watched, and then I turned around and headed back for our campsite to get my camera, while Daddy and his little one sat down on the stairs to watch the moose. She was giddy, with an excited and hushed voice she said, "this is a memory that I will always remember!" When I returned, the moose was still there. As I sat and watched, listening to the chewing of the moose, I tried to take a video and picture, but the moose stood in the shadows, so the pictures didn't turn out very well. Well enough for our photo book, with a caption to remind us what we did for 15-20 minutes that night, but not well enough to share. So instead, I sat, listened, and watched as well. A live meditation, in nature.

Do you meditate? If so, how often? If not, why? Is it because you have never considered it?, you don't know how?, you don't think you can sit still for any length of time?, you can't quiet your mind?, you don't understand why it helps with health and well-being?

If these are questions that you have asked yourself, but then never found the answer, this post is for you. Over the past few months, quite a few people have asked me to share more about meditation. There is an abundance of research coming out on the health benefits of meditation and slowing down. Our lives have become so busy, we get pulled into the work harder, longer, faster mind-set. Productivity is on the forefront of work-place initiatives, so people get sucked into the thinking that if you take a break, you are not being productive. And, what the science is showing us, is that when we slow down, we can actually increase productivity. When we take breaks, go for walks, and yes, even meditate for 5 minutes, we can think more clearly, and yes, improve productivity. If you would like to read more about the science of slowing down, Emma Seppala has written a really solid science backed book on happiness, called The Happiness Track

I have given 3 presentations on the health benefits of nature this spring, and one of the experiments for participants to do is watch a series of nature pictures. Identify the emotion that each picture provides for them, and then we have a discussion about what they felt. Here is a super short example, which I posted onto my YouTube channel. After a lengthy picture slideshow experiment, one participant said she learned that she needs to add flowers to her cubicle. YAY! For her, it brought her a calming feeling. The point is, meditation doesn't have to be sitting on a meditation pillow, with a spiritual leader in the front of the room, eyes closed for hours and days. We can fit small bits of meditation into our every day lives, it can look different for different people, and it can have positive physiological changes in our bodies and brains. You can watch E3's Meditation Monday videos while in your cubicle (my channel is filled with options). Maybe you want to create a slideshow of your favorite nature pictures, and play that. But, what I encourage most, is actually to get outside in nature. Take one of your breaks (YES, Your boss should encourage them), and get outside, pause and slow down for even 5 minutes. Maybe you would rather take a 15 minute walk in the woods, or along Lake Superior. Or maybe, you don't have that luxury, so you walk around your block and find what nature is in your area. Breathe in deeply, the fresh air, the smell of the damp woods, spring flowers, or freshly cut grass, depending upon where you are. Then when you return to your work, you will feel refreshed. Try it, and share with me your results. 

Lastly, this post was geared toward adults, but I truly believe that we adults have a responsibility to teach this skill to our children, nieces, nephews, grandchildren, students, etc. All healthy lifestyle habits are easiest to embrace for a lifetime when we learn them young. Healthy eating, active lifestyle, meditation, playing outside, socializing, and more. So if you have kids in your life, please consider sharing this knowledge with them. You can do this subtly, so they don't even realize what they are learning. The best teacher is leading by example and experience, so take them with you on a walk in the woods. Pause and watch nature. Truth may be that the kids will teach you how to slow down, point out bugs you never would have noticed, or ask you about sounds they hear. Believe me, you will all feel refreshed after the experience together. And who knows, maybe you will run into a lifelong memorable moment and bonding like we did out at Iron Lake this past Father's Day weekend. 

So now I ask you, do you meditate? Why or why not? If not, will you try one of the experiments or examples shared today?

And because it was Father's Day this past weekend, and this blog started with a story about Daddy and daughter, I have to ask. Do you have a lifetime nature memory that you shared with your Dad as a child? Happy Father's Day to all Dad's out there! 

And for those business owners/leaders. Do you have an organization that would be interested in learning how to bring nature and meditation into your work place?

If you have stumbled upon this blog, and would like to be added to our list, simply email info@e3twinports.com, with "Blog Sign-up" in the subject line. I'll happily add you to to our growing list of people. 

E3 Twin Ports, LLC
Energy and Empowerment through Exercise (education and meditation outdoors)
Owner, Jodi L. Tervo Roberts, MS, CSCS, WFR, Yoga Instructor

Jodi L. Tervo Roberts, Owner
E3 Twin Ports, LLC
Helping people to lead healthy, happy, & meaningful lives, while promoting healthy lifestyles through outdoor recreation, fitness, yoga, individual wellness coaching, and interactive educational presentations.

Website: e3twinports.com
YouTube: Channel



LIVE HAPPY, DREAM BIG, SMILE, and PLAY OUTSIDE!



Tuesday, June 14, 2016

Spreading Wellness: Are you that busy person that everyone goes to? How do you make time for yourself?

"If you want something done, ask a busy person." ~Unknown~

Are you that person? That person that everyone asks to do something for them? I have a few things to say to you. First of all, congratulations! For, you clearly have mastered the skills of time management. Second, do you make time for yourself? Or, are you always taking care of everyone else? Third, Do you make quality time for your family and friends? Remember social well-being is one of the key components to a healthy and happy life. Finally, what time of day do you work-out? (If you don't exercise, why not?)
 www.e3twinports.com, Offering Individual Wellness Coaching.
Schedule your FREE initial consultation with Jodi by
emailing info@e3twinports.com.

Have you ever heard yourself say, "I'm too busy to _______." (go for a walk, read a book, bike, play with my kids, cook a healthy meal, scrub the floors, etc.) I encourage you to pause if you hear yourself saying this. Pause and ask yourself, "What am I too busy doing?" Then, stay with this thought and ask yourself about your priorities in life. Maybe you seriously ARE too busy...but maybe, you aren't too busy after considering what really matters to you. If you simply are too busy to go for a walk at lunch or after work (maybe we should talk), but have you considered getting your walk in at the beginning of the day? Before anything else can come up?

I've heard people say, "but I'm not a morning person." Maybe this is true, but getting exercise in before you start your to-do list for the day has many benefits, with the biggest one being, you no longer have an excuse for not doing it. Look at it as adding 30 minutes to your day. Wake up 30 minutes earlier and get out for that walk. Other benefits include improved productivity, building resilience skills, and positivity. Of course you can gain these benefits by working out at any time of day, but it comes down to the simple challenge of interruptions. Get out early and set aside your technology, email, and your phone. Yes, this means, get in the habit of your morning physical activity, before your check your electronic devices. Some people call this their sacred time, a time for themselves. No matter what you call it, I urge you to try it, especially if you are one of those people that are challenged regularly with interruptions in "your time." Maybe, you have a friend or family member that you can get this morning fitness routine in with. It will help to keep you accountable, and it fosters the social component of well-being. Sometimes, busy people have shared with me that it is hard to not check their email and to-do list in the morning, if this sounds like you, it might be easier to set aside technology if you have someone else depending upon you to meet up for a bike, walk, jog, or at the gym.

Now I ask you, Are you that busy person that everyone goes to? And, How do you fit in time for yourself? If you are struggling with finding the time, I ask you, what changes will you make to your routine, so you can stay healthy and well? Remember, if you struggle with taking time for yourself, in the long run, you can give much more than yourself if you invest in your personal health and well-being, because a healthy and happy you, helps you to give more.

As for me, I wake up early, and I have work-out buddies to help keep me accountable. Please share with me how you fit exercise in. I do enjoy hearing from my readers and followers.

If you have stumbled upon this blog, and would like to be added to our list, simply email info@e3twinports.com, with "Blog Sign-up" in the subject line. I'll happily add you to to our growing list of over 155 people. 

E3 Twin Ports, LLC
Energy and Empowerment through Exercise (education and meditation outdoors)
Owner, Jodi L. Tervo Roberts, MS, CSCS, WFR, Yoga Instructor

Jodi L. Tervo Roberts, Owner
E3 Twin Ports, LLC
Helping people to lead healthy, happy, & meaningful lives, while promoting healthy lifestyles through outdoor recreation, fitness, yoga, individual wellness coaching, and interactive educational presentations.

Website: e3twinports.com
YouTube: Channel



LIVE HAPPY, DREAM BIG, SMILE, and PLAY OUTSIDE!


Tuesday, June 7, 2016

Spreading Wellness: What experience have you had that has helped your heart grow?

"The greatest glory in living, lies not in never falling, but in rising every time we fall." ~Nelson Mandela~

This spring has dragged on, with cloudy skies, and rain. But in there, a few sunny, and some extremely hot days. I start planting seeds for our garden early, and they sit on shelves by the patio door, seeking as much warmth and sunshine as they can get before being transplanted into the garden. One spring day, I set them outside to start to acclimate to the outdoors, and I left for meetings. When I returned home on this 90+ degree day, the plants were sad, droopy, and visually crying for help. Eek! The sun and warmth had dried them up. Quickly I brought them into the house and watered them. Within hours, they were standing tall and proud, visually thanking me for taking care of them. When I first saw the plants reviving, the first word that came to mind was resilience. Yes, a word defined as a challenging task for humans, but with proper care, something so easy for nature.
Photo by: Jodi L. Tervo Roberts, Owner of E3
We can learn lessons about resilience from the food we grow.

This morning, resilience once again came to mind, because I spent almost 2 hours trying to create a summer well-being survey for you all to take. However, the program I've used in the past has changed, and I can't seem to figure out how to correctly score the new program. I took my own quiz, knowing I selected all of the "Correct" answers, but it tells me I scored 0% Correct. Eek. In a survey a while back, I had asked what you wanted to read about. Pictures, quizzes, strength training, and more in depth tips were some of the requests. With some schools finished, and a few finishing up this week, I thought it was a perfect time to create another quiz for you the readers. But instead, I was taught a lesson on resilience, and the blog had to change...and on my "To-Do" list is to find a new quiz maker tool.

Child Neuro Psychologist Sam Goldstein gave a Ted presentation a few years ago on resilience, and one of his statements really resonated with me. One of the children he was working with had one hero - Dad. Sam went on to explain the connection between heart and mind being our most powerful quality. I interpreted his talk from a very personal experience, and went on to think how one person can truly impact experiences in life that can help lead us to success. I remembered this talk, and related it to the plants that I watered. The direct connection between their heart (roots) being watered by me, going directly to their brain, the flowers above ground. The one thing that helped them survive, was a heart felt connection between human heart and roots heart...and, re-listening to the talk by Sam, I reminded myself, that human to human heartfelt connections are truly a key to growth.

And as for today's blog, well, I believe that the changing of the quiz maker tool was meant to be. For perhaps, this once, I needed to share a story about resilience, for myself, and maybe others who needed to be reminded (or introduced), to the idea that Sam shares, the connection between heart and brain being our most powerful connection for personal growth. And maybe it is that connection, that helps us to rise up, every time we fall. For sometimes, our biggest lessons in life, the experiences that truly make a difference in life, happen when we have fallen. When things have not gone the way that we wanted them to. Maybe that is the time that our biggest personal growth happens. Maybe this is the time when we seek the help we need - whether that be personal wellness coaching, counseling, friendships, reaching out in some way through the heart - anything that helps us to move forward in a positive direction, using a growth mindset.

So now I ask you, What experience have you had that has helped your heart grow?

If you have stumbled upon this blog, and would like to be added to our list, simply email info@e3twinports.com, with "Blog Sign-up" in the subject line. I'll happily add to to our growing list of over 155 people. 

E3 Twin Ports, LLC
Energy and Empowerment through Exercise (education and meditation outdoors)
Owner, Jodi L. Tervo Roberts, MS, CSCS, WFR, Yoga Instructor

Jodi L. Tervo Roberts, Owner
E3 Twin Ports, LLC
Helping people to lead healthy, happy, & meaningful lives, while promoting healthy lifestyles through outdoor recreation, fitness, yoga, individual wellness coaching, and interactive educational presentations.

Website: e3twinports.com
YouTube: Channel



LIVE HAPPY, DREAM BIG, SMILE, and PLAY OUTSIDE!


Tuesday, May 31, 2016

Spreading Wellness: Do you create an environment where mistakes are learning experiences?

Over the weekend I learned a new skill. One that I've been asked to help volunteer to teach, however, I didn't feel comfortable teaching it, when I didn't know how to do it myself. It is a skill that my husband has talked about learning ever since I met him 5 years ago. And, although it has been 5 years, this weekend, we both learned the basics and beginnings of sailing. Out on a little one person sailboat, on a small inland lake, we took sail. Full of laughter and excitement. One of us was behind on a peddle-boat, ready to help rescue, while the other one figured out how to turn. Yes, I capsized once, and I learned from my mistake. :)

E3's Weekly Spreading Wellness Blog. This week, "Growth Mindset"
e3twinports.com, to sign up for our blog, email info@e3twinports.com
Subject Line: "Blog Sign-Up"
Reflection is powerful, and if you are regular readers of this Spreading Wellness blog, you probably know that I do a lot of it. This weekend, I reflected on the hilarious, laughter filled time out on the sailboat. The feeling of "getting it" sent a flood of visceral joy through my body, as I flawlessly turned the boat around, and I knew there was hope. I knew there was a time when I get this down every turn, consistently, as long as I keep practicing. I just didn't have it down consistently "yet." After reflecting on this experience, I realized that one of my absolute favorite things in life, is learning new skills, talents, research, etc., in all aspects of life - family, fun, and career. And this revelation, reminded me that I should blog about the growth mindset, and share some powerful research by Stanford researcher, Carol Dweck. She gave a Ted Talk in 2014, has written books, and published numerous scientific articles in the psychology of the growth mindset. Being an exercise scientist myself (which includes all of the sciences of movement based behavior change), I think in terms of muscles. Maybe it is a little to general, but I think most people can relate. A growth mindset is a learned behavior, which means the more you practice it, the better you get. Or in relationship to a muscle, the more you train it, the stronger it gets. The neural pathways are strengthened every time that you use a growth mindset tool, phrase, action. Carol Dweck talks about using the word "yet," and teaching students this skill to improve the equality of education. If you are a teacher (and truly most of us are in some capacity), I encourage you to watch this 10 minute Ted by Carol. And then, ask yourself, how can you apply this to your own personal life, and how can you share this in your organization? Yes, I believe we need to start with ourselves, before we can teach it. Just like I needed to learn how to sail, before I can teach it to others.

How can you relate this growth mindset, "yet" mindset into your personal well-being? How can you relate the "tiny habits" and the growth mindset, to make positive personal growth? The first step to change is knowing and understanding yourself, so I ask you to be mindful of your own words. Notice your self-talk. Do you tell yourself phrases such as: This is too hard. My friend can just do it. I made a mistake? OR, do you tell yourself phrases such as: This may take some time. I will learn this from a friend. Mistakes help me to learn?

I urge you to go one step farther. How do you use words in your organization? As a parent, leader and/or a teacher? Do you limit your children, employees, students, etc., by creating an environment where mistakes are bad, OR do you empower your children, employees, students, etc., by creating an environment where mistakes are looked at as learning experiences? Lastly, can you improve your personal self-talk? And, can you improve the environment in which you lead children, employees, students, etc.? I enjoy creating an environment where mistakes are learning experiences, because, it is how we grow personally and professionally. I believe it empowers my clients, myself, my hubby, and our little one to be the best we all can be. The result of a mistake is not yelling and punishment, rather, what we learn from it, and how can we prevent it from happening again. Using a scary word to some, how can we change it the next time, to make it better and more successful.

Self-talk is something that I discuss with most of my wellness coaching clients, because, believe it or not, many people who seek coaching, have poor self-images on some level - maybe they aren't good at cooking (instead of willing to learn how to cook and eat a variety of foods), maybe they don't have the body shape as all of their friends (instead of loving themselves for who they are), or maybe they aren't morning people (instead of learning to become a morning person so that they can get their work-out in at a time where nothing else will interfere with it).

If you are looking for personal/individual/couples wellness coaching, please send me an email to schedule your free initial consultation. From my experience, coaching does work better when two people are in it together - whether that be two friends or partners. That is why there is a significant discount for the second person. If you are interested, check out my website, and send me an email. I look forward to meeting you.

If you have stumbled upon this blog, and would like to be added to our list, simply email info@e3twinports.com, with "Blog Sign-up" in the subject line. I'll happily add to to our growing list of over 155 people. 

E3 Twin Ports, LLC
Energy and Empowerment through Exercise (education and meditation outdoors)
Owner, Jodi L. Tervo Roberts, MS, CSCS, WFR, Yoga Instructor

Jodi L. Tervo Roberts, Owner
E3 Twin Ports, LLC
Helping people to lead healthy, happy, & meaningful lives, while promoting healthy lifestyles through outdoor recreation, fitness, yoga, individual wellness coaching, and interactive educational presentations.

Website: e3twinports.com
YouTube: Channel



LIVE HAPPY, DREAM BIG, SMILE, and PLAY OUTSIDE!

Tuesday, May 24, 2016

Spreading Wellness: Do you remember playing outside at recess?

Have you ever watched kids play outside? Depending upon the age, you will find different themes. Once kids pass the parallel play stage of life, they begin forming group games and activities such as hide-and-go-seek, long jump-rope, capture the flag, baseball, basketball. They are social, physical, and having fun.

Do you remember playing outside at recess? What were your favorite activities? Some of my favorite memories on the playground is when our 4th grade class would play against the 5th grade class - anything. Team sports, everyone plays, 4th grade against 5th grade. Soccer, kickball, capture the flag, and dodge-ball to name a few. I come from a very small school in the rural Upper Peninsula, with an average of 25 kids per grade, so we could play on the basketball court, without excluding anyone who wanted to join. The other activity I fondly remember was spring jump-roping. Double-dutch was my favorite. I often think about these FUN, SOCIAL activities, that were also quite PHYSICAL, and I think about adults who do not like working out at the gym. I totally get it. The good news is that we have much research to show that social wellness is one of the biggest predictors of long-term health, and there are many opportunities to join social, fun, and physical activities. :) (Harvard Study, Umberson and Karas Montez Study, Emma Seppala's Tedx)

Photo by E3 owner, Jodi L Tervo Roberts. Youth sports are
natural places to teach kids about leadership,
cooperation, team spirit, and so much more. Plus, it is
FUN, SOCIAL, and PHYSICAL. :)
Think about the following questions. Is running on a treadmill with earbuds in social? Seriously, is it truly fun? When I lived in the state of Washington, I was a member of the YMCA, and there was a class that was just starting with the theme of, "back to your youth." It was a group fitness class that embraced youth activities. FUN, PHYSICAL and SOCIAL! :) It was a blast! The YMCA was located next to trails and big open fields. Before I began traveling as a PT Assistant, I played fastpitch softball in the summer, and was on a women's hockey team in the winter. Fun, social, and physical. Life evolves, but we always seek and find what we need if it is truly important to us. And since I was quite transient for a while, I found other outdoor recreation activities to do, and I finally returned to school to pursue further formal education so that I can work in the field of alternative health, fitness and recreation programming. While at NMU, I started the UP Adaptive XC Ski Program, with big success, and it continues today. It was a time of many firsts, and many smiles. It engaged entire families, participants, and volunteers.

When I think about personal training and wellness coaching, I truly am looking to help those who see a larger picture of health and wellness. Those that may not get enjoyment out of working out in 4 brick walls. One client told me that she enjoys tennis, and that is a great social, fun, and physical activity. A fantastic one for improving health. When you join a team sport or group class/activity, besides the obvious fun, physical and social piece, you now have someone else relying on you to show up, so you are more likely to go.

Today, I urge you to think about what fun, social and physical activity you enjoy, and then take action by working a little bit of it into your life. And I ask you again, do you remember playing outside at recess? What was your favorite memory? Did it include fun, social, and physical wellness? Is there a way for you to make a similar activity work in your life today? If so, seek it out, and watch your wellness grow. There are adult soccer, volleyball, and softball leagues. For kids, the options are endless. All it takes is a quick google search to learn about the youth and adult options in your area. And as always, I want to hear your stories, so please share. :)

If you have stumbled upon this blog, and would like to be added to our list, simply email info@e3twinports.com, with "Blog Sign-up" in the subject line. I'll happily add to to our growing list of over 155 people. 

E3 Twin Ports, LLC
Energy and Empowerment through Exercise (education and meditation outdoors)
Owner, Jodi L. Tervo Roberts, MS, CSCS, WFR, Yoga Instructor

Jodi L. Tervo Roberts, Owner
E3 Twin Ports, LLC
Helping people to lead healthy, happy, & meaningful lives, while promoting healthy lifestyles through outdoor recreation, fitness, yoga, individual wellness coaching, and interactive educational presentations.

Website: e3twinports.com
YouTube: Channel



LIVE HAPPY, DREAM BIG, SMILE, and PLAY OUTSIDE!

Tuesday, May 17, 2016

Spreading Wellness: Would this experience make your heart and soul smile?

Slowly the singing birds and frogs woke me from a wonderful sleep, deep in the woods, along the Superior Hiking Trail. Peaceful and beautiful. The best way to wake up. I swiftly packed up, and hiked out to my truck, where I made breakfast before heading into work. The sun was shining, and as I drove along Hwy 61, I noticed it was a "glass day" on the lake. Wonderful! My favorite days of work. First up, was yoga on the beach - all ages, all abilities. A perfect way to start a day for guests, and a perfect start of a work day for me. Short but sweet, I would then transition to my paddling gear, and prepare the boat house for a sunrise tour on the Big Lake. Sunrise paddles were always a little more layed back. The people who chose to take the early morning tour, were usually out to begin their day peacefully and quietly. Sometimes we would spy Loons out on the lake, sometimes we would try to guess how deep Lake Superior was in certain places, knowing the rocks that we saw on the bottom of the lake, through the crystal clear water were much farther away than they appeared. But much of the sunrise paddle was spent in peaceful quiet, with guests pointing out various natural features to each other silently. Days "in the office" like this, truly make my heart and soul smile.
A BWCAW experience, led by Jodi, E3's owner. Doesn't
this make you want to book your Corporate Retreat today?!
If so, email Jodi at info@e3twinports.com

Yes, guiding on the gorgeous Lake is what brought me here to Minnesota. Little did I know that I would meet the man of my dreams while guiding that summer. I was here temporarily, while I looked for a full-time position anywhere in the world, in the fields of college teaching, adaptive sports and recreation, corporate health and wellness, or anything in the related field. 5 years later, I am still here, now happily married, and a member of the Northland Paddlers Alliance Board. And today, I want to remind you all that since it has still been snowing as of late, and the weather isn't super warm and peaceful for paddling, we can all get excited about it, feel the energy and excitement of paddling, while we sit in the seats at the Zeitgeist, and watch amazing paddling films. YES, the REEL PADDLE FILM FESTIVAL is in town! The one fundraiser of the year for the very young Northland Paddlers Alliance. Tickets are $10 in advance (purchase at Ski Hut), or $15 at the door. Last year, we sold out, so we suggest heading to Ski Hut to get your tickets. You won't want to miss it. There are films of many genres - SUP, Kayak, Canoe, Multi-sport, and cultural. For more information about the film festival, check out this link. To help spread the FB event, click here, and then "share" it with all of your friends.

If you have questions about how E3 can help your organization or group get out on the water kayaking or canoe in the BWCAW, please email me at info@e3twinports.com. Corporate Retreats in the BWCAW is something E3 is beginning to advertise, and information can be found here on our website. Then you too can experience the beauty of waking up to the birds and frogs, engaging in morning yoga, and a sunrise paddle. It is truly an amazing experience.

Now I ask you, do you think this experience would make your heart and soul smile? As for me, YES! it obviously does. Find out for yourself. Contact me, Jodi, to schedule a free consultation, and then book your corporate retreat. info@e3twinports.com

If you have stumbled upon this blog, and would like to be added to our list, simply email info@e3twinports.com, with "Blog Sign-up" in the subject line. I'll happily add to to our growing list of over 155 people. 

E3 Twin Ports, LLC
Energy and Empowerment through Exercise (education and meditation outdoors)
Owner, Jodi L. Tervo Roberts, MS, CSCS, WFR, Yoga Instructor

Jodi L. Tervo Roberts, Owner
E3 Twin Ports, LLC
Helping people to lead healthy, happy, & meaningful lives, while promoting healthy lifestyles through outdoor recreation, fitness, yoga, individual wellness coaching, and interactive educational presentations.

Website: e3twinports.com
YouTube: Channel



LIVE HAPPY, DREAM BIG, SMILE, and PLAY OUTSIDE!

Tuesday, May 10, 2016

Spreading Wellness: Do you embrace the naiad mindset?

"The secret to change is to focus all of your energy not on fighting the old, but on building the new."
~Author Unknown~

A group of us had biked out to a friends camp on a small lake the night before. We set up our tents in the lawn, somewhat near the lake. After waking up to cool spring air, in my clammy tent and sleeping bag, I looked up. Through the tent I could see that there were little things on the outside of it, but I didn't know what. As I unzipped my tent to crawl out and see what it was, I was intrigued. Littered on every tent, sometimes on the zippers we were trying to open, were cocoon-like, bug-like things, tightly secured to the fabric. What were they? We all wondered, and then we gathered around on our camp chairs, and listened to the morning songs of the birds and frogs, while wondering what these mysterious things were, so tightly secured to our tents. It wasn't long before we saw the bug-like-cocoons begin to change, so we scooted closer to the tents for a nature & science lesson, in real time. Time stands still when you are so engaged in fascination, so I'm not sure how long we sat there, but it seemed like only minutes before we realized that these crazy things stuck to our tents were transforming into dragonflies. These changing naiads embraced the secret to change, and we could see and feel the intense energy they were putting into building their new body. These bug-like, cocoon-like things that were scattered on all of our tents, were becoming the bodies and wings of dragonflies, and finally, the last energetic shutter completed the wings and the newly transformed insects flew off as fully grown dragonflies, fluttering all around us. Dozens of them. The only thing left on our tests were small, empty exoskeletons, no longer so tightly secured. Left within our hearts and seared into our memories, was this magical lesson from nature, about the secret to change, and fully embracing the idea to focus all energy on building a new path, on moving forward in life. Naiad's emerge out of the water, attaching to a vertical surface to emerge into a dragonfly. Later I learned that we were most likely watching Eastern Pondhawk Dragonflies emerge into adults, and that there are over 3000 known species of dragonflies around the world. Fascinating! It was an experience that seems like once in a lifetime. This was a number of years ago, but I vividly remember the wings being the last to fully transform and the powerful energetic shutter of their wings before flying off.

Have you ever watched this transformation yourself? I hope you have the opportunity someday. I've seen a few dragonflies this year, and every time I see one, I remember this amazing experience on the shores of a small lake in the Upper Peninsula of Michigan. Here is a 3 minute video from the BBC about emerging dragonflies if you'd like to watch.

How do dragonflies relate to Energy and Empowerment through Exercise, education and meditation outdoors? Well, I see these naiad's/dragonflies as focusing the most intense energy that I've ever watched, by being empowered with an instinctual understanding of emerging from the waters, to take flight (exercise), and these dragonflies educate us about putting energy into building new, and created a live nature meditation for all of us amazed campers on a peaceful morning by a lake. And that fully relates to the mission of E3. Sometimes wellness coaching can be difficult, not only for the client, but also for me as the coach. Habits are old, they are ingrained/seared into our memories and physiology. But when someone hires me, it is because they want help to move forward. In their mind, they are wanting to build new, but our human physiology and habit loop keeps us fighting this old energy. Not an easy task to change. Change can be a scary word for many, and a difficult task to undertake. So ultimately, clients need to learn to fully embrace the new habit. Starting small, expressing a vocal and physical affirmation when they accomplish the habit they are embracing, sometimes starting with a 5 minute walk to get the habit started, and build upon that. What I find, is that many times clients feel that they are failures if they don't "do it all." Sometimes, they need to fail at the "do it all method" before they willingly try the start small method. I may have referenced BJ Fogg's Tedx Talk before, but I think this is an appropriate time to revisit it. His "small change" mindset is perfect, and something that I embrace as well. Small habit forming accomplishments are the starting point to change. Fully embracing the concept of building the new habit, and not fighting the old.

So, do you embrace the naiad mindset? Is there something that you can learn from this transforming dragonfly? The dragonflies have certainly taught me a lot, and I have fully embraced the idea of learning from nature.

If you have stumbled upon this blog, and would like to be added to our list, simply email info@e3twinports.com, with "Blog Sign-up" in the subject line. I'll happily add to to our growing list of over 155 people. 

E3 Twin Ports, LLC
Energy and Empowerment through Exercise (education and meditation outdoors)
Owner, Jodi L. Tervo Roberts, MS, CSCS, WFR, Yoga Instructor

Jodi L. Tervo Roberts, Owner
E3 Twin Ports, LLC
Helping people to lead healthy, happy, & meaningful lives, while promoting healthy lifestyles through outdoor recreation, fitness, yoga, individual wellness coaching, and interactive educational presentations.

Website: e3twinports.com
YouTube: Channel



LIVE HAPPY, DREAM BIG, SMILE, and PLAY OUTSIDE!