Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.
Consider becoming involved with Team RWB where you live and where you race.
Category: Active Duty and Veteran Supports
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Never Say Anything To Yourself That Wouldn’t Say To A Friend
Some people are good at encouraging peers but often condemning towards themselves. If this is you, your thinking could be hindering your productivity. Whether you’re running up a mountain or working in an office, it not a bad idea to examine your thoughts. Take hold of them and challenge the ones that are destructive towards yourself and your goals.
The first step is to allow yourself to understand what is happening in your thought process. Disputing your self-talk means challenging the negative or unhelpful aspects. Doing this enables you to feel better and to respond to situations in a more helpful way.
Learning to dispute negative thoughts might take time and practice, but is worth the effort. Once you start looking at it, you’ll probably be surprised by how much of your thinking is inaccurate, exaggerated, or focused on the negatives of the situation.
Whenever you find yourself feeling depressed, angry, anxious or upset, use this as your signal to stop and become aware of your thoughts. Use your feelings as your cue to reflect on your thinking.
A good way to test the accuracy of your perceptions might be to ask yourself some challenging question. These questions will help you to check out your self-talk to see whether your current view is reasonable. This will also help you discover other ways of thinking about your situation.
There are four main types of challenging questions to ask yourself:
1. Reality testing
- What is my evidence for and against my thinking?
- Are my thoughts factual, or are they just my interpretations?
- Am I jumping to negative conclusions?
- How can I find out if my thoughts are actually true?
2. Look for alternative explanations
- Are there any other ways that I could look at this situation?
- What else could this mean?
- If I were being positive, how would I perceive this situation?
3. Putting it in perspective
- Is this situation as bad as I am making out to be?
- What is the worst thing that could happen? How likely is it?
- What is the best thing that could happen?
- What is most likely to happen?
- Is there anything good about this situation?
- Will this matter in five years time?
When you feel anxious, depressed or stressed-out your self-talk is likely to become extreme, you’ll be more likely to expect the worst and focus on the most negative aspects of your situation. So, it’s helpful to try and put things into their proper perspective.
4. Using goal-directed thinking
- Is thinking this way helping me to feel good or to achieve my goals?
- What can I do that will help me solve the problem?
- Is there something I can learn from this situation, to help me do it better next time?
http://psychcentral.com/lib/challenging-negative-self-talk/0003196
http://www.forbes.com/sites/amyanderson/2015/01/20/never-say-anything-about-yourself-that-you-dont-want-to-come-true/
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Balance Essential Oil Brings Harmony to the Mind and Body
dōTERRA®’s Grounding Blend, Balance Essential Oil brings harmony to the mind and body.
• Promotes whole-body relaxation
• Soothes sore muscles and joints
• Evokes feelings of tranquility and balanceIngredients:
Spruce Needle/Leaf
Ho Wood
Frankincense Resin
Blue Tansy Flower
Blue Chamomile Flower
Base of Fractionated Coconut OilOxygenate your blood cells.
As the name of the blend indicates, it is a balancing blend that contains oils that are geared toward the central nervous system and other body systems. If there are times when you feel confused, doubtful, unsettled, or in need of a sense of well-being, a balancing blend may be an excellent option.
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2015 Summer Shoe Guide Videos
Runner’s World road-tested the season’s latest models to help you find your perfect ride. Check out the full 2015 Summer Shoe Guide here:
Runner’s World brand editor Warren Greene gives you the lowdown on each shoe featured in the summer shoe guide. For more, see the June 2015 issue of the magazine, available on newsstands now.
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Healthy Communication Skills & Interpersonal Styles
AGGRESSIVE Would you like to improve your relationships? Do you find yourself surrounded by difficult people? Do you notice increasing stress levels in your life? If you answered yes to any of these questions, you may want to examine the communication style you are using. Take a look at some common interpersonal styles.
AGGRESSIVE
The Aggressive Interpersonal Style is referred to when one person gets their own needs met at the expense of others. A person operating in this style is likely to have a lot of stress in their life. Some of it is self-induced but people are bound to react in ways to do not help the person attain their goals. Operating in this style over long term periods is also detrimental to the person’s physical health as well.
ASSERTIVE ASSERTIVE
When a person is using an Assertive Interpersonal Style, they are able to find win-win situations for both parties. This person is looking to meet their own needs at the same time as assisting others in meeting their needs. There are many benefits to using this style: less stress, more cooperation from others, better physical and emotional health… An Assertive Interpersonal Style will not only use appropriate boundaries to help themselves but they are able to motivate others to show respect and concern for others.
PASSIVE AGGRESSIVE PASSIVE AGGRESSIVE
When a person is using a Passive Aggressive Interpersonal Style, they are appearing to meet the other person’s needs but really are only focused on their own. Others around them become frustrated and confused. Many say that this is a covert way of expressing anger. In other words, it is hostility that many people may not be sure how to address because of its covert nature. It is not an effective way of managing relationships and in fact can be quite damaging.
PASSIVE PASSIVE
A Passive Interpersonal Style is when a person meets others’ needs at their own expense. This may seem preferable to some at first, but it is actually not best for either party. Allowing others to behave inappropriately towards you does not help them in the long run. If used over long periods of time, a person may experience emotional and physical health issues.
It may seem to be obvious that the Assertive Interpersonal Style is most effective with communication. Each of the styles may be needed at different times. If armed robbers enter your bank, it may be wise to not draw unwanted attention to yourself and choose the Passive Interpersonal Style but if this is the only style a person chooses to use, they may have extreme difficulty getting their needs met.
In order to reduce stress, it is best to learn to use Assertive Communication Skills. Some of these would include:
- I-Statements
- Listening
- Empathy
- Believability Checks
- and others
Learning these skills will empower you to take responsibility for communicating more effectively. This will help to improve your relationships. Contact us if you are interested in improving your relationship skills and decreasing the stress in your life. We look forward to helping you improve your communication skills and develop healthier habits. You can be empowered to have much healthier and fulfilling relationships.
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Endurance and Stamina
Mito2Max
Promotes efficient production of ATP in the mitochondria of cells
Enhances stamina and efficient use of oxygen
Supports metabolic adaptation for diverse activities
Improves mental energyPerfect for endurance athletes!
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February Wellness Workshop at Mama Jean’s Natural Market
It was great to see people come out for our second workshop. Team RWB was present to support Daniel Harvey. We met some new people in the community. Attendees received deep blue rub packets and one person won a $15.00 gift certificate. We also heard some great wellness tips. Make sure to come out for our next one. They are free.
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Relationship Issues
Depending on each individual client we will use different approaches to assist with your relationship goals. Some of these include: Cognitive Behavioral Therapy (CBT), Dialectial Behavioral Therapy (DBT), Adventure Based Counseling, Motivational Interviewing, Behavioral Modification, Behavioral Therapy, Skill Development, Individual, Group and Family Therapy.
She provides individual, family and group outpatient counseling for people of all ages. She works with people who may be struggling with relationship issues, anxiety issues, substance abuse and addiction and behavioral addictions, bullying, conflict resolution, grief loss issues, trauma and PTSD, anger management, adult and childhood ADHD, depression, bipolar disorder and other mood disorders. She also assists children and families with parent-child relational issues and behavior modification skill development. She has worked within the school system, inpatient and outpatient settings, in homes, and emergency rooms. Mary Kay has trained youth to help peers on a local suicide hotline and she is certified to train students pursuing their LCSW and Missouri substance abuse credentials.
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Cypress Essential Oil
Did you know that INCONTINENCE is the leading cause of nursing home placement for women?
I was talking to a friend who shared that with me and I was surprised to hear that. A book called The Bathroom Key by Kathryn Kassai is described as “a treatment plan for women to cure their own incontinence issues. It also allows women to identify with other women through the anecdotal stories that echo their feelings of isolation and embarrassment and guides the reader to a better understanding of her body and effective remedies.”On an Essential Oil Blog I saw this: “I just gave a bottle to my grandma for bed wetting and bladder issues. She has used it for 3 days and is in LOVE. She only wakes up once in the night instead of 3-4 times. She was close to wearing Depends and now feels like she will not need to go that way.” -Callie Chinen
Derived from the branches of the tall evergreen tree, Cypress essential oil has a fresh, clean aroma that’s energizing and refreshing. Cypress is frequently used in spas and by massage therapists for its ability to soothe tight, tense muscles, and promote circulation. Cypress can be diffused or inhaled directly to assist with clear breathing and healthy respiratory function. It can be used as a throat gargle for theme same benefits, but should not be swallowed or taken internally. Cypress contains monoterpenes, making it beneficial for oils skin conditions and to stimulate localized blood flow. It has a grounding, yet stimulating effect on emotions, making it a popular oil to diffuse during times of transition or loss.
Cypress Essential Oil ~ Talk to me before February 15, 2015 to Find out how to get your Free Gift This Month.
Aromatic Description:
Clean, fresh, woody, herbaceous
Some uses:
Diffuse, inhale, or gargle at the first signs of throat discomfort.
Rub on chest with doTERRA Fractionated Coconut Oil to support healthy breathing.
Apply to tight, sore muscles or use with a carrier oil for massage.
Mix together Cypress and Grapefruit essential oil with doTERRA Fractionated Coconut Oil and rub on problem areas to help give skin a firmer, more youthful appearance.
Add one or two drops to toner to help reduce oily skin conditions.
Put a drop on the pelvic bone to assist with bladder control.
Free Gift This Month for members who were enrolled for at least 1 month when you place your order before February 15, 2015.
The following information comes from Dr. Susan LawsonCypressCupressus sempervirensThe Cypress (cupressaceae family) is a conifer that is found all over the world. The variety used for essential oils commonly comes from southern Europe. The essential oil is extracted from the cones and leaves of the tree. The most ancient living Cypress is located in Abarkooh, near Shiraz. Its age is estimated to be approximately 4000 years. dōTERRA Cypress interestingly comes from the Isle of Crete. It is steam distilled from the needles, twigs and cones (about 30 pounds will yield 1 pound of oil) of the tree. Sometimes the oil is used in men’s colognes and aftershaves. Cypress Oil is clear, and has a woody, nutty quality with a hint of spice.Because Cypress is such a strong astringent, in much of the literature it is recommended for concerns that take advantage of this property. This includes items such as skin care, hemorrhoids, varicose veins and excess perspiration or undesirable odor of the feet. Cypress is often recommended for hemorrhoids using a wash, sitz bath, or direct application with or without a carrier. The same ointment can be used for varicose veins applied topically lightly to the area (no massage) with light strokes toward the heart. Cypress is a gentle diuretic. Some mention Cypress benefiting the symptoms of asthma when diffused properly. It is useful for all bronchial complaints and lung diseases like Tuberculosis, Whooping Cough and Pleurisy (use with Myrrh and Wild Orange).All Recommendations or Suggestions are effective only with doTerra CPTG OilsStudies have been made for internal treatment of whooping cough, the spitting up of blood, spasmodic coughs, colds, flu and sore throats. Studies have also explored cypress’ effectiveness as an astringent to aid varicose veins, hemorrhoids and tightening up the blood vessels. A University in Japan studied cypress foot baths to counter excessive sweating. Improves circulation and strengthens blood capillaries; anti-infectious, anti-rheumatic, astringent, calmative, deodorant, Prostatic decongestant, antispasmodic, discourages fluid retention; creates an atmosphere within the head (neurotonic) to reduce plaque on the brain and the hearing nerves. Due to it’s nature of improving circulatory system Cypress is great for supporting quality of life for diabetes, phlebitis and lymphatic system issues. Cypress is great for relieving acne, skin rashes, and rheumatic pain. Cypress has a special relationship with circulation in the lower abdomen for bladder health and female monthly discomfort and decongesting the Prostate. Cypress works well with muscle and tissue repair oils for rapid recovery after injury or surgical repair. Cypress can increase mental energy and attentiveness by reducing drowsiness and irritability. A drop of the essential oil on your pillow or diffused will lessen laryngitis, spasmodic coughing, relieve sinus congestion. (Some clients who have had their Gall Bladders removed report that Cypress is a great sedative if applied to the inside of the forearms or on the chest. Sleep happens fast, no idea why – just reporting results). Valnet suggested Cypress was an extraordinary oil to discourage cancer growth because of its’ ability to help cells remember the value of fluid balance and oxygen processing. Cypress can be used as a safe insect repellant for dogs against fleas and ticks (spritz along back of head and along the back before a run in the woods or apply on the skin between the fir strands-diluted 1:1). Works on people if spritz on legs and arms too.Cypress’ (Emotional) Therapeutic PropertiesThe sour, astringent, and woody notes of the essence convey a feeling of cohesion and stability. At the same time, its fresh, coniferous (tall pine tree) pungency, and ability to circulate the Qi and blood, both relate it to both psychological transition and real-life change. Cypress oil’s basic subtle action is to help us cope with and accept even difficult change—of both an inner and outer nature. Encourages the process of ―taking in and letting go;‖ of the ability to accept and relinquish, dissolving remorse and instilling optimism, Cypress oil helps us to flow with the flux of life (getting unstuck).Cypress diffused and applied on the vita flex points for the chest, can be a great support through the grieving process to allow suppressed, obstructive feelings to emerge to consciousness, liberating the energy that we spend in keeping them locked within. Self doubt can be relieved about possibilities for achieving personal happiness, encouraging the processing of old habits and patterns no longer necessary to get thru stressful situations. Mixes well with Bergamot, Clary Sage, Frankincense, Geranium, Lavender, Lemon, Marjoram, Myrrh, Sandalwood and Wild Orange.All applications to do with vascular repair apply gently, upward motion….Calming bath: Cypress 5 drops, Marjoram 3 drops, Melissa 3 drops, Lemon 3 drops,Geranium 1 drop, and Fractionated Coconut Oil 1 teaspoon.To aid in stimulating and detoxifying the Lymphatic System: Lymphatic Blend: 3 drops Cypress, 1 drop Wild Orange, and 2 drops GrapefruitPhlebitis Blend: 10 drops Lemon, 5 drops cypress, and 4 drops White Fir ChestRub for Coughs: 2 ounces Fractionated Coconut Oil, 3 drops White Fir, 2 dropsFrankincense, 3 drops Cypress, 3 drops Ginger, 2 drops Thyme, and 1 drop Melaleuca.Varicose Vein Blend: 4 drops Geranium, 1 drop Wintergreen, 1 drop Cypress, and 1 Drop HelichrysumCellulite elimination blend: 10 drops of Grapefruit, 5 drops of Lavender, 3 drops of Helichrysum, 3 drops Patchouli, and 4 drops of Cypress.To Relieve Hypochondria: 5 Lavender and 4 drops CypressPowerful Brain Cleaner and Revitalizing Blend: Apply to bones behind the ears, the back of the neck up into the hair line, the forehead daily AM and PM. Helps with focus and if used daily for a minimum of 3 weeks can promote detoxing of heavy metal toxins and petrochemicals from the tissues in the brain; if funny taste appears in the mouth upon waking in the morning keep up the process for 6 more weeks. Minimum to purge old blockages….Must drink water to be really effective – 65% of body weight in ounces of just plain water…. Frankincense 10 drops, Sandalwood 7 drops, Melissa 5 drops, Cypress 6 drops, Lavender 6 drops, and Helichrysum 5 drops.Cardiovascular Lymphatic system tune up: Cypress 4 drops, Marjoram 3, Helichrysum 2 drops, Ylang-Ylang 3 drops, and Patchouli 2 drops. Gently blend and apply to chest and vita flex points for conditioning blood pressure and vascular system healing.Sitz Bath for Cystitis: (may also help with leaky bladder) 1⁄4 teaspoon of Epsom salts, Cypress 2 drops, Bergamot 1 drop, Thyme 1 drop, and Melaleuca 3 drops. Add oils to Epsom salts and then warm water to a shallow tub. Sit hip-deep in the tub for 15 minutes once or twice a day until the symptoms subside. (Unsweetened Cranberry juice, PB Assist and water consumption will help also)General Circulation Blend and Tonic: 10 Drops of Wintergreen, 8 drops of Marjoram, 4 drops of Cypress, 3 drops of Basil and 2 drops of Peppermint.Nosebleed Blend: 2 drops Cypress, 3 drops Geranium, and 2 drops of Lavender.Neck Pain and Stiffness Relief Blend: 7 drops Basil, 5 Drops Wintergreen, 4 drops ofCypress and 2 drops of Peppermint.Mental Clarity in assisting retention of information: Cypress 5 drops, Rosemary 5 drops, Coriander 5 drops, and Fractionated Coconut Oil 1 tablespoon, gently mix and apply to the back of the neck and on bones behind the ears.Mental Clarity when Seasons Change: Cypress 3 drops, Bergamot 5 drops, Peppermint 5 drops, Cinnamon 2 drops, and Fractionated Coconut Oil 1 tablespoon.Sprains: Cypress 5 drops, Roman Chamomile 5 drops, Peppermint 5 drops, and Fractionated Coconut Oil 1 tablespoon.Bruise Blend (to strengthen capillaries and speed reabsorbing of blood that had collected in the tissue) Big or little, deep or wide—it works! 5 drops Helichrysum, 4 drops Cypress, 3 drops Lavender, 3 drops Lemongrass, and 3 drops Geranium.De-congesting Massage Blend: Cypress 4 drops, Rosemary 4 drops, Roman Chamomile 3 drops, White Fir 3 drops, Cinnamon 3 drops, Thyme 2 drops , Fractionated Coconut Oil 4 teaspoons.Gentle Diuretic for excess fluid in legs and ankles: Cypress 5 drops, White Fir 5 drops, Grapefruit 5 drops, Patchouli 3 drops, Helichrysum 3 drops, Fractionated Coconut Oil 4 teaspoons.General Mood Lifting Blend: Cypress 3 drops, Peppermint 5 drops, Thyme 4 drops, Grapefruit 4 drops, and Fractionated Coconut Oil 1 tablespoon.Breathe More Easily in Stuffy Rooms Spritzer Blend: Cypress 30 drops, Eucalyptus 40 drops, Lemon 40 drops, Lavender 25 drops, Grapefruit 20 drops, 4 fluid ounces of pure water and 1⁄4 teaspoon of Epsom salts; pour oils into Epsom salts first and then add water to container with spritzer head and shake gently and spritz and breathe and enjoy.Esteem Boosting Bath: 4 tablespoons of Epsom salts, Bergamot 3 drops, Cypress 2 drops, Patchouli 1 drop, Ylang-Ylang 1 drop, and White Fir 1 drop.To Relieve Tension and Stress Induced Exhaustion: 6 drops Cypress, 4 drops Lavender, and 2 drops Clary Sage.To Shift Feelings of Remorse and Inferior Self Judgment: 4 drops Cypress, 5 drops White Fir, and 4 drops Marjoram.To Shift from a persistent sense of loss: 6 drops Cypress, 4 drops Frankincense, and 3 drops Elevation.To Relieve Deep Inertia of the Spirit: 4 drops Cypress and 2 drops Ginger.To Relieve Hemorrhoids: 2 drops Cypress and 2 drops Geranium.To Relieve Charley Horses: 2 drops Cypress and 2 drops Lemongrass -
doTERRA Serenity Essential Oil Calming Blend
SERENITY Calming Blend
[emc2alert type=”warning” style=”normal” position=”top” visible=”visible” closebtn=”0″ ]CPTG Certified Pure Therapeutic Grade[/emc2alert]
This oil is also known as “The Oil of Forgiveness”.
Serenity essential oil blend calms the mind, relaxes the body, and soothes the soul, providing a safe haven from life’s daily stressors. The essential oils in this must-have blend were meticulously chosen to lessen tension, calm emotions, and leave a peaceful feeling. Serenity is the perfect blend to diffuse at bedtime for a restful night’s sleep, to calm a restless baby or child, or to help reduce the anxiety and stress so many of us feel. Serenity combines the soothing scents of Lavender, Marjoram, Roman Chamomile, and Ylang Ylang with the warming aromas of Hawaiian Sandalwood and Vanilla Bean to create a prized essential oil blend that every home, family, and individual needs.
USES
- Apply to bottoms of feet at bedtime to promote restful sleep.
- Add 2–3 drops into a warm bath to create a peaceful, renewing aroma.
- Diffuse to help promote relaxation and decrease stress.
- Apply to an aromatherapy necklace to help reduce anxiety.
DIRECTIONS FOR USE
Diffusion: Use three to four drops in the diffuser of your choice.
Topical use: Apply one to two drops to desired area. Dilute with dōTERRA Fractionated Coconut Oil to minimize any skin sensitivity.
Ingredients:
Lavender Flower, Sweet Marjoram Leaf, Roman Chamomile Flower, Ylang Ylang Flower, Hawaiian Sandalwood essential oils and Vanilla Bean Absolute.
Aromatic Description:
Sweet, warm, powdery
PRIMARY BENEFITS
- Creates a perfect escape with its calming, renewing fragrance
- Promotes relaxation and restful sleep
- Diffuses into a subtle aroma, ideal for aromatic benefits
- Lessens tension and calms emotions