Gratitude comes in many form and shapes, and mine came yesterday at the end of yoga class; Our yogi teacher read for us, this message:

“Take a moment to see what you already have accomplished and congratulate yourself! Because so often we just go and go, push and push ourselves to achieve more… More physical activities, more goals to reach in our life, more money to make… and we just forget to stop and see that today was a great day. That today we already have done so much, even if today the only thing you did was to get out of bed…. Just remind yourself how wonderful you are, and how much you already have done by just getting out of bed…. and say to yourself, today i did very well. Thank you. “

This message resonated a lot with me because our mission here at fitfabandwelltube is: “Make people smile and feel good about themselves and others and to explore our awesomeness, through videos”.

So today and all week, try it, try to congratulate yourself, every day, on what you already have done and that it is ok, it is good enough!Namaste, Gabi

Walking meditation provides many of the same benefits as sitting meditation like increasing mental clarity, stress reduction, lowering anxiety and blood pressure, and immune system support. 
 
Here Are 3 Types of Walking Meditation:
There are many different types of walking meditation. Here are four unique and easy-to-follow options to give you a well-rounded scope for your practice. It’s time to get outside!
 
1. Traditional Walking Meditation
Traditional walking meditation requires you to walk back and forth, along the same path, giving your mind the single-pointed focus of each individual step. This style of walking meditation makes it easier to keep the mind focused by eliminating the distractions you are likely to experience on a normal walk. Experiment using labeling techniques to help maintain your focus.
These labels are generally descriptive of the action like “stepping, stepping, stepping” or “lifting foot, moving foot, putting foot down.”

 
2. Mindful Observation
Another option is mindful observation. Beginning with how your body feels, you shift your attention through a series of focus points, checking in with what you are experiencing as you go. 
Begin with how it feels to be in your body. Notice different sensations. Check in with what you are experiencing. Focus on the texture and consistency of your breath. Feel the sun on your face and the wind in your hair.
This mindfulness practice will help keep you focused and present by establishing a mind/body connection.
 
4. Mantra Meditation
You can also use a mantra to maintain your focus, control your breath, and keep your mind clear of wandering thoughts. 

A mantra is a word or phrase said repeatedly during a meditation. It could be as simple as saying to yourself, “Inhale” as you breathe in, and “exhale” as you breathe out.
Some find it calming to count with the breath, giving your mind something to focus on. Others say the word they are trying to create more in their life: peace, love, compassion, abundance. SO HUM is a popular mantra easy to remember. It means “I Am That.”
 
 
Walking Meditation – The Takeaway
The key to any successful walking meditation is to choose a focus and then keep your attention centered on that focus while experiencing the various stimuli surrounding you. Walking meditation provides a link between you and the outside world.
As your practice deepens, it will strengthen your ability to tap into that inner calm at any time throughout your day, taking your meditation with you wherever you may go.
 
Namaste. Gabi

#awesome #fitfabandwelltube #guidedmeditation

Sometimes, it’s hard to believe in yourself. Oftentimes, we look at our circumstances and situations and feel there is no hope. We hear others speak about how they over came their adversities, and think they don’t know what it is I’m going through. Contrary, to your beliefs one mistake we often make is that we think we’re alone. However, someone somewhere may be experiencing and going through something similar. Today, I’m here to lift you up, to tell you believe in yourself. Believe that, whatever you’re going through will pass. Believe that, you are a survivor. You can do it...no one can believe in you like you!
#education
#inspiration
#motivation
#inspiringconfidence
#peopleofallages
#letmebemenj.com
#fitfabandwelltube
#instagramletmebemenj
#youtube
#Drjoan

Five reasons the best is yet to come:
1). You woke up this morning.
2). You are determined.
3). You thought it.
4). You said it.
5). You believe it.

The best is yet to come and if you continue to wake up each day determined, speaking, and believing that mantra; I believe the way you perceive someone or something will change. It only takes 21 days to form a habit. Try speaking and believing the best is yet to come; you’ll be glad you did.

Bringing abundance into your life is more than a game of chance—it’s about creating the life you want.

There shouldn’t be a gap between the abundance of Nature and the lack that many people feel in their lives. When you say, “I don’t have enough time” or “There’s never enough money,” you have found yourself in that gap, because there is no denying that time is infinite and that wealth can be endlessly created. Why don’t you have your share?

Especially now, when the economy has brought financial lack to those who can least afford it, anxiety about loss of income has replaced the sense of abundance and fulfillment.

The greatest enemy of abundance is contraction. When you find yourself in a tight situation, feeling that there is no way out, drawing a blank when you try to think of new solutions, or carrying around a heavy burden, these are signs of contraction—in mind, body, and spirit. 

Expansion is the great friend of abundance. It brings in the light, opening up new possibilities. In a relaxed, open state, your awareness sees farther and life isn’t so confined.

How can you expand your awareness? To begin with, set aside time every day for peace and quiet. The brain has a natural mechanism for resetting itself and getting back into balance. Give this mechanism a chance. Being under pressure, putting up with noise and stress, and never stopping to relax are counter-productive actions. Go into a quiet place and sit with your eyes closed at least two times a day, for a few minutes. Let yourself become centered again, and practice meditation.

And if doing it on your own, is too difficult, I invite you to follow along with this guided meditation

#abundancemeditation #guidedmeditation #fitfabandwelltube

Everyone, everyday are faced with choices. For example, choices such as sleeping in an extra 5 minutes or eating breakfast. Choices, about the outfit, and shoes you should wear or your choice just might be a life changing one. Whatever, the situation you are faced with you are the author of your choices. The end results can either bring consequences or greatness, but don’t worry you got this... to thine own self be true...take the risk...trust yourself. Today, through 2019 trust that you’ll make the right choices!!
#education
#inspiration
#inspiringconfidence
#inpeopleofallages
#letmebemenj.com
#fitfabandwelltube
#instagramletnebemenj
#youtube
#Drjoan

#Wellness is not only self-care or eating well or being well, of course, but all those are also extremely important… but wellness is also your business growth and is as important as your financial growth because let's face it! When your business grows your financial growth as well and then you eat well, you sleep well and more...

I invite you to hear and watch Tom McManimon from Stimulus Brand, an expert in branding and marketing, and a Princeton Mercer Influencer™️ and (yes he is right here in our backyard), in this video he shares with us the importance of video for your business and how you too can increase your visibility and gain customers in the local community...

Buying local is important and doing business locally is important to us, don’t hesitate to join us and become a Princeton Mercer Influencer™️ and a member of our VPOD

Don’t let another year without video pass you by. Learn how you can start growing your small business today! send me a message gabi@fitfabandwelltube.com

But here are 8 ways to grow your business
1. Get to know your customers. ...
2. Offer great customer service. ...
3. Nurture existing customers and look for new opportunities. ...
4. Use social media. ...
5. Attend networking events. ...
6. Host events. ...
7. Give back to your community. ...
8. Measure what works and refine your approach as you go.

The Secret Sauce to Grow a Healthy Business
A Business Needs a Vision     

And how much better can it be to share your vision with customers, your team members, partners and you community then by video…   

This past February, I had the pleasure to witness the original cast performance of Alanis Morissette’s new Broadway musical, Jagged Little Pill. My urge to write this post is not to solely state my gratitude to see this show prior to its temporary closing or to honor the beauty in its storyline, based around feminism, women's rights, LGBTQIA+, mental health, and drug addiction, but to discuss the beauty that the ensemble cast brought to the stage, particularly the solo dance motifs.

As a musician, dancer, and Registered- Dance/Movement Therapist, the artistic direction was one to remember. Yes, the tears I spoke of earlier were caused by the acting and the struggles those actors portrayed. However, the greatest emotional response I experienced was witnessing the solo dancers move through the emotional and mental monologue of each cast member. One moment in particular was the side by side vocal expression of Mary Jane Healy, played by actress and singer Elizabeth Stanley, and the non-verbal movement expression portraying her internal monologue, performed by Heather Lang. Within the last 30 minutes of the show, I heard Elizabeth Stanley wear her character's heart and whole self on her sleeve, singing “Uninvited”. As I listened to the beauty in her song, I could not peel my eyes off the gorgeous dancer beside her; drenched in pain, internal turmoil, confusion, frustration, and hopelessness. The expression through movement held so much more weight (for me) than the actual music. In one aspect I could hear her pain, but in the other I could feel it.

In my work as a dance/movement therapist, I am often presented with the gift to witness and share space with an individual. Dance/movement therapy brings that second, somewhat deeper level to an emotion. We all can talk about our struggles, and hope both ourselves and the listener can grasp the truth behind our words, but when we physically move, our mind and bodies have a secondary connection. When embodying an emotion we experience that emotion differently. This is both true for the individual, and for their witness. Why I believe this movement motif affected me so strongly was because it was not a simple mirror in movement (think- looking into a mirror and having someone follow your exact patterns) or a mirror in language. The magic with this type of mirrored expression was that the movement mirrored her words. Mary Jane’s verbal expression was transformed into a visual dynamic that offered the audience a much stronger connection to the character's internal monologue. I hope that this show opens our eyes to the many struggles we face daily, and helps everyone to not only feel heard, but to be seen.

Rotator Cuff Injury explained by Scott Curtis DO, Princeton Spine & Joint Center
"As a sports medicine doctor, one of the most common complaints that I'll see from patients is shoulder pain. And one of the most common reasons for one to develop shoulder pain is because of a rotator cuff injury or tear. The rotator cuff is a group of four muscles that hold the shoulder together. So in this model, the collarbone sits in the front, the shoulder blade sits in the back, the collarbone and shoulder blade form to meet the AC joint. And underneath that is where the arm humorous head sits in the arm socket. The arm socket ball complex is held together by four muscles called your rotator cuff. And these muscles help act as kind of ropes and pulleys to allow your arm to do all the activities that you do overhead, whether it's throwing a baseball or hitting a tennis ball, or even just reaching up to get something out of the counter.

~ Scott Curtis, D.O.

For the full information bout rotator cuff injury, watch this video

The New Year stands before us like a fresh chapter in a book.
Once you’re done with your year-end-reflection for the year that has end, it’s time to look forward to the year that’s about to start. What will you write for the next chapter of your life? Take the first step to make sure that it’s a great chapter by setting New Year’s resolutions, to come up with all the ways your life will be better, more healthy, and more profitable in this year 2019. Some may stick, and some may not, but it’s always good to have a plan. To help you find your next chapter here is a short inspirational video about what we are grateful for in 2019 here at fitfabandwelltube, enjoy watching:) Namaste, Gabi