1. Inner Destinations Judy & Carol

2. Inner Destinations Welcome to: How to use your posture to de-stress during the holidays !

3. Our Journey Big Hair, Summer 1997

4. Inner Destinations Introductions Carol: Fitness & Pilates Teacher, Carols Challenge.com (outdoors/hiking) Judy: Qigong & Meridian Tapping (EFT) Coach Liberate your Destiny.com Inner Destinations.com Gaining Inner Peace through Outer Fitness Webinar & Retreat company Email: Info@ Inner Destinations.com

5. Pilates Carol’s Dancing Stones studio in Silver City, NM

6. Inner Destinations Disclaimer: Check with medical professional before beginning this or any exercise program Carol’ recommendations: Step out the door and get out for a walk Get out into Nature – the Great Outdoors Having a gathering? Before the guests arrive, block out 40 peaceful minutes for YOU! Breathe more deeply and be conscious of it, M More oxygen to brain Stand up tall, head reaching for the sky

7. Inner Destinations Carol’ recommendations: On each exhale, tighten your core muscles Abdominals contract Pelvic floor muscles lift Sitz bones draw closer together Bottom of pelvis

8. Inner Destinations Bodies are meant to move! Remember, we are designed for movement Stretching up to pick apples Bending to pick them up off the ground Running to hunt game Hunkering and squatting around a fire to cook

9. Inner Destinations Feel where your spine is in space – Where it is in our bodies Become aware of how important your spine is - Even while you’re sitting

10. Inner Destinations If you have any back pain, don’t do this exercise – check with your doctor first Benefits: More oxygen, Avoid pain, Avoid headaches, Lighten mood Seated, picture the position of your spine Feet flat on floor, quadriceps (thighs) parallel to floor

11. Inner Destinations Sitting on your sitz bones: (bony landmarks at base of pelvis) First, making small moves, tilt or rock pelvis slightly forward (sitz bones point backward) Then tilt pelvis back (sitz bones tucked under & forward) Return to the center, sitting on your sitz bones. You may have felt a mild stretch at your low back

12. Inner Destinations We sit too much in our cars, at our desks – This can result in back, shoulder & neck pain and potential headaches What’s the solution?

13. Inner Destinations Try some standing activities: Get up from sitting at your desk every 30 minutes - use a timer No need to lose productivity – sort files or mail – do standing tasks Talk on phone with a headset that allows you to stand, which relieves neck tension Walk around the office or even just around your chair

14. Inner Destinations The Power of Posture and Emotions With respect to our families: Carol in her family kitchen Father & son Awareness of our emotional state and our posture The Elephant Man Analogy of how we can shift our posture

15. Inner Destinations In emotional pain? Alone during holidays, Judy: My first Christmas during my divorce, I took action and moved – Go out for a hike, even just lift your UB off your LB Lifts mood, breathe better, focus outward rather than inward, feel stronger, more at peace

16. Inner Destinations Bonus tip: SMILE! Did you know there’s a connection between the tension in our jaw and the tension in our hips? Smiling releases the ‘kinks’ and helps prevent tight shoulder and tension headaches!

17. Inner Destinations More about our webinars and retreats at Inner Destinations.com/retreats 5 day retreats: Focus on hiking posture and stride Pilates EFT or Meridian Tapping Qigong Beautiful locations – healing Mother Nature

18. Inner Destinations Free General Stress Audio at judycameron.com/audio.html As well as inexpensive, personalized audios for your situation: Relationship Money Job - Career Body - Health Loss of a loved one

19. Inner Destinations Thank you for listening Remember to smile Enjoy your holiday!