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A Simple Way to Break the Smoking Habit

    Dr. Brewer is a psychiatrist who gives an excellent review of how mindfulness can be used to break a bad habit. He explains the basic structure of human habits. The basic structure of a habit is a trigger, followed by


Acceptance is a vital part of personal change. At first look, this may seem inconsistent. After all, if you accept the way things are you might not have the motivation to change. However, if you cannot recognize the way things truly are, then you may not even know what ch

Addiction 101

Understanding addiction is a crucial step to learn why changing our habits is difficult. Once we understand addiction, we can change o

An Introduction to Meditation and Mindfulness

An Introduction to Meditation and Mindfulness     Who am I?  Ed Dean retired cardiologist and now President of iChange Billings a public charity dedicated to proving people with relevant information to help them change their lifestyle to a healthier one. A short c


Pilates is a series of exercises done in a progressive manner with and without specialized equipment to train and achieve the complete coordination of mind

Awareness: The First Step in Habit Making or Changing

          Being aware


FACTS: 80% of Americans suffer from back pain. 1/2 of American Workers will have at least one episode of back pain. Back Pain is the most common cause of disability world wide. Americans spend more than 50 Billion Dollars o

Be the Supportive Spouse/Significant Other/Friend that You Would Want

  Having close supportive personal relationships is a proven health benefit. People with close supportive personal relationships live longer and have f

Becoming an Observer

According to the dictionary, an observer is one who regards with attention especially as to see or learn something. Observation requires a state of not doing. It is when we're not doing something that we can focus our attention to see or learn. Thinking is a kind of menta

Being Successful after a Failed Attempt

Rarely are people successful on their first attempt. Therefore, anyone who experiences success has failed at least a few times before they are successful. If we look at the process that occurs between the failed attempt and th

Boiling Frogs

  When we attempt to change a behavior there are two basic approaches. The first would be to go “COLD TURKEY”

Calories from Alcohol

  An average 12-ounce serving of beer has 146 calories.  Calories in beer range from 72 calories with light beers to 292 calories with full-body dark beers.  A standard 5-ounce serving of wine averages about 127 calories, and can range from 9

Dan’s Story: Why Wear a Helmet?

There is a distinct rhythm to life.  It can vary.  At times it is slow, steady, and even predictable.  At other times it is fast, irregular, and even chaotic.

Deanna's Pilates Story

    My testimony for Pilates started in 2015 after my birthday. I had tried everything to lose the weight I gained while taking predn

Do I have Obstructive Sleep Apnea?

Obstructive sleep apnea (OSA) is a sleep related breathing disorder where tissues of the upper airway relax and collapse causing airway obstruction during sleep.  If you think about a narrow, flexible or collapsible tube; when one forces air t

Do You Eat Because You Are Hungry or Do You Eat Because You Are _______?

  Being aware of why you are eating seems like a simple task

Examples of Goals for next year's Heart and Sole Run

If you've never participated in the Heart and Sole Run:   Possible goals:   1) Consider doing the two-mile wal

Five Tips for a Healthy Spine

Back pain is one of the most common reasons for missed work and the second most common reason for doctor’s visits. Low-back pain is the single leading cause of disability worldwide, according to Global Burden of Disease (2010). While many people are familiar with low-back pain and expe


Focused Awareness Training #1 Breathing Exercise #1:  Breathing   Preparation Find a quiet place where you can be undisturbed fo


Focused Awareness Training #2 Sitting Exercise #2:   Sitting   Preparation Find a quiet place where you will