Weekly Schedule 3/7/2022 — Get Off The Cortisol Train: Stress Management Ideas
With the intention of gathering strength for the new generation of the Black community, our donation class recipient organization for 2022 is 3rd Street Youth Center and Clinic. Please read more about this clinic and the variety of programs they offer San Francisco youth between 12-24 years old: https://3rdstyouth.org
We donate 100% of class fees from classes attended the second full week of every month to the annual organization. That's next week, March 14, 2022. We also encourage you to make your own donation directly if you are able.
Week 104 - The news cycle fills our hearts with sorrow with updates on the war in Ukraine. I like to think that although Ukrainians are under incredibly high levels of stress, they need the citizens of the world to remain calm to help them through this terrible attack from Russia. As the global community prepares it's next responses, how do we get off this runaway cortisol train? I appreciated the tips listed below (sourced from The Cleveland Clinic and Insider):
1. Sleep
2. Eat a balanced, plant-based diet
3. Exercise and mindfulness practices
4. Spend time in nature; care for a pet
5. Laugh; spend time doing things and/or being with people that make you feel happy
Although I'm relatively new to parenting, I appreciate the advice I've received about child nutrition. In short, don't stress if your child is only eating plain noodles for a few days, look at their nutrition across the week and month. As with progress in a fitness routine, sometimes it's a challenge to see progress toward your goal if you're measuring every day. It's only after more time passes that you can see more clear results. So take a minute to assess how you prioritize the above items, and see where you can find more balance across the week and month.
Children who experience traumatic events or childhood adversity often have behavioral and biological responses to that trauma; for example, they may have a difficult time regulating emotions, or may exhibit other physiological stress responses. This study from Natalie Slopen, ScD, Katie A. McLaughlin, PhD, and Jack P. Shonkoff, MD, published in the February 2014 issue of Pediatrics, posits if there is any lasting benefit to interventions offered to these children. The short take-away:
In conclusion, existing studies show that cortisol activity can be altered by psychosocial interventions. These findings are promising, not only because they indicate physiologic plasticity that can be leveraged by interventions but also because they suggest it may be possible to repair regulatory systems after childhood adversity, which could inform strategies for reducing health disparities and promoting lasting improvements in health [emphasis mine].
This study highlights the importance of the work 3rd Street Youth is doing to provide better health outcomes for San Francisco youth, and also gives us hope that the same physiologic plasticity is available to Ukrainians as they struggle for their sovereignty against Russian attacks.
Here's what's on the schedule this week:
7:00am PST - Monday, 3/7/2022
IN-PERSON GYROTONIC® Pulley Tower Class
A 50-minute group equipment class series exploring Gyrotonic exercise on the Pulley Tower. Space for four (4) individuals. Curious about this movement system? This is a great class to learn more.
Sign-up: https://app.acuityscheduling.com/schedule.php?owner=16934439&appointmentType=11540424
9:30am PST - Tuesday, 3/8/2022:
ONLINE Pilates Mat (Mixed Level)
In February's class format we are finally getting to the wall. We're putting our feet on the wall, so wear clean socks to keep your wall clean. Keep the long foam roller (36" long), light hand weights, and a resistance band available. Our focus is varying the planes of motion for the body and mind for better balance. Video available if you can't attend live.
Sign-up: https://app.acuityscheduling.com/schedule.php?owner=16934439&appointmentType=13574506
9:30am PST - Thursday, 3/10/2022:
ONLINE Balance and Flow GYROKINESIS®
Our February focus is flowing through the seated arm-work, then getting more into legs and pelvis on the floor. Maybe even getting to lying down on our fronts... Remember, there are always options available if you're just not feeling the floor. Have your stool/ chair, two bath towels (blankets, etc.), and some wall space free.
Focusing on the ability of the GYROTONIC EXPANSION SYSTEM® to increase circulation, mobilize and strengthen joints, and increase proprioceptive awareness, this Zoom class prepares the body for more confidence in standing balance work. Video available if you can't attend live.
Sign-up: https://app.acuityscheduling.com/schedule.php?owner=16934439&appointmentType=13778332
Looking forward to seeing you online and in-person this week! Until then, breathe deeply, stay socially distant, healthy and sane.
Warmly,
Harriet
2022 FOCUS: Firmly deciding, after reducing an abstract problem into its components, to proceed on a journey toward harmony.
Read the first email of 2022 here to understand how this became our resolution for 2022.
