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!


Tuesday, May 3, 2016

Spreading Wellness: Did one month of 30 minutes a day in nature leave you feeling refreshed?

One month later, and the sun is shining, with the forecast only producing sunny and relatively warm days. You made it! Yes, I'm talking about the challenge that I put forth one month ago. Were you able to get outside for 30 minutes every day? How about most of the days? What did you learn about yourself? How did it make you feel?

Here are the questions that I had you complete last month. Hopefully you saved your answers somewhere, because now I ask you to fill this out again, and then compare your answers.

Last task, share your results, stories, and improvements with me. :) 
Please use the following 6 point scale to answer these statements.
0=Not at all descriptive, 1=Faintly descriptive, 2=Somewhat descriptive, 3=Fairly descriptive, 4=Very descriptive, 5=Extremely descriptive.
  • I look forward to going to work every day. ___
  • I practice bringing personal meaning to my life. ___
  • I feel a sense of belonging and connectedness with my community. ___
  • I have at least one person with whom I can share deep personal feelings. ___
  • I practice the habit of being connected to nature and the outdoors. ___
  • I can name 5 emotions that I experience daily. ___
  • I am physically active at least 30 minutes a day. ___
Please use the following 6 point scale to answer these last 2 statements.
0=Extremely unhappy, 1=Faintly happy, 2=Somewhat happy, 3=Fairly happy, 4=Very happy, 5=Extremely happy.
  • I rate my current momentary happiness as_______.         
  •      Momentary happiness is how you are feeling right now.                  
  • I rate my authentic happiness as _______.                   
  •     Authentic happiness defined as: I have a pleasant life of pleasures, a good life of engagement, and     meaningful life. (Martin Seligman’s definition) Despite life's challenges, you are able to stay positive and resilient. 
Movement and meditation in nature have been associated with calming, improving our ability to focus, increase creativity, improve physical wellness, and environmental awareness, to name a few. I truly enjoy working outdoors, and helping others to see and experience the value of nature. One of my recent Wellness Coaching clients recently told me the thing that made her day was when I told her that I do not have a gym membership. She said, she went to work and share with her colleagues that the best thing about her coach is that she is an exercise scientist without a gym membership! Yes, that is me. I am passionate about the fact that health and well-being does not happen in a gym. I know that it can, but true health and holistic well-being takes an integrated approach, and I am passionate about working with people to create healthy lifestyle habits that work for them, and many times that is not during 1 hour at a gym. There is so much more to health and well-being. This short article, from Kansas City University (link external) sums up many areas that can be improved with nature, and I ask you, did the one month of 30 minutes in nature a day leave you feeling refreshed? I sure hope so, and I also hope that it will become a daily habit. :) I look forward to hearing from 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
Owner, Jodi L. Tervo Roberts
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!