A Woman To Be Admired...

Today is my Mom's birthday...

She says it's impossible to be her true age, when in fact she feels 60.
She jumps out of bed early to bake, tend to her garden and look for monarch caterpillars.
She participates in my movement classes regularly (and without hesitation gets on the floor).
She texts, emails, uses alexa, sonos speakers, an apple watch and is a whiz on the computer.
She lives independently, drives and goes for regular walks.
She remains social, with one of her favorite groups being a zoom card-making class where cards are made for "seniors".
She is thrilled about the next adventure.
She remains excited, curious and interested.
She is smart as a whip.
She is fiercely independent, stubborn and determined (which as my husband knows, "is the blood that runs in my veins").
She remains kind and ever so thoughtful.
She is a real natural beauty.
And, today is her 90th birthday to which she said, "my next goal is 92".

She is my example of how to age well.
I am so grateful for her and I admire her in every way.

Happy 90th Birthday Mom, and many, many more...

xo Kathryn
A Happy Balance

Let's Keep It Simple...

Let's keep it simple.
Stop, step back and stretch.
Ahhhh...

Enjoy this good ole' achilles tendon stretch and calve stretch.

Take care,
xo Kathryn

It’s Time To Shake It Up…

Shake it up?
Wait.. what's to shake?
Our routines!!!

What? My warm and cozy daily routines that I don't even have to think about? Yes. Those routines don't help work the portions of the brain involved with cognitive flexibility. Or, how we adapt to our changing environment. When we're younger we do loads of tasks to keep this working well but with age, not so much.

So, shake off the cobwebs and rise to the challenge (or two) by changing something in your day that you'd regularly do without much presence of mind. Here are two easy warm-up ideas to get things started:
1. Change the way you drive to a regular location. Yes, just change the route so, you have to make some decisions and think.
2. Go to your cutlery drawer and switch the knives with the spoons. Or, maybe the forks and the knives. Maybe switch it all.

Give it a go. Your family members may not thank you for it but, your brain will.

Be safe and take care,
xo Kathryn
A Happy Balance

Kathryn Rollins’ Take On The Earworm Effect...

Nationwide is on your side…

The Nationwide Insurance jingle sung by Jill Scott bugs me. It's not a personal statement against Jill Scott since she’s an incredibly talented singer. It's just irritating to watch her sing the words, "nationwide is on your side" acting like they're really soulful. I'd flip the channel if, it weren't for the fact that, when it airs, my husband (who knows how to make me laugh) closes his eyes and sways to and fro, snapping his fingers ever so slightly off beat. Yesterday though, I woke up to it playing in my head. Over and over again. And it was there all day long.

It's called an earworm (from the german word, "ohrwurm") which is a repetitive song that gets stuck in your brain. And although the experts have known that music is autobiographical, a new study from UC Davis shows that an earworm helps preserve the memory of music, as well as, the memory of life events happening while we're listening to certain songs. It's actually a naturally occurring memory process that helps preserve recent experiences in long-term memory. What's great is that these new findings could lead to the development of non-pharmaceutical, music-based interventions to help people suffering from dementia and other neurological disorders to better remember events, people and daily tasks. And, that's something that I'll happily "tune" in for.  

Here's to listening to music we love.
xo Kathryn
A Happy Balance

Could Diet And Stronger Abs Have Saved Him???

It is with a heavy heart that I pass on the following.  

The Pillsbury Doughboy died yesterday of complications from repeated pokes in the belly and an underlying yeast infection.  He was 71.

Doughboy was buried in a lightly-greased coffin.  Dozens of celebrities turned out to pay their respects, including Mrs.  Butterworth, Hungry Jack, the California Raisins, Betty Crocker, the Hostess Twinkies, and Cap'n Crunch.  The grave site was piled high with flours as long- time
friend, Aunt Jemima, delivered the eulogy, describing Doughboy as a man who never knew how much he was kneaded.  Doughboy rose quickly in show business, but his later life was filled with turnovers.  He was not considered a very "smart" cookie, wasting much of his dough on
half-baked schemes.  Despite being a little flaky at times, he -- even still, as a crusty old man -- was considered a roll model for millions.  Toward the end, it was thought he would rise again, but alas, he was no tart.

Doughboy is survived by his wife, Play Dough; two children, John Dough and Jane Dough; plus, they had one bun in the oven.  He is also survived by his elderly father, Pop Tart.

The funeral was held at 3:50 for about twenty minutes.


xo Kathryn
A Happy Balance

PS. Laughter is after all, the best medicine.

Feeling Blue...

It can happen after a momentous event. A wedding, big trip, test, or some major focus. Something, we've been planning and anticipating for a long time, that has consumed our thoughts and actions. The date arrives, it's big, it's exciting and then BOOM... The let-down!! The, "oh, it's over" moment which can be followed by feeling physically un-well, possibly depressed or just feeling out of touch, in some way. It happened to me, following our, "covid sabbatical". I wasn't feeling like myself and kept telling Van that I felt lost. When I shared my feelings with my most trusted girlies I was surprised to find that many of them (or even their husbands) were feeling the same way.

This psychological-physical phenomenon is called the, "Let-Down Effect or Let-Down Syndrome". In this instance, I believe it's related to either all the things we had planned to get accomplished while we had our time in OR that the time in gave us the opportunity to re-evaluate our lives, ourselves and how we wanted to be re-introduced at the post-covid, re-opening. And because of all the false starts, maybe's and questionable dates we didn't really have a set timeframe in which to do our, "To Do's". Suddenly, the windows and doors of our homes have been thrust open and instead of doing a jig and singing from the rooftops we see that not everything was accomplished, life has started full speed ahead and, oh my gosh, it's exactly like it was!!!

Well, here's what is recommended to help your system get back on track.

• Slow down your stress by participating in short bursts of exercise

• Keep your immune system strong by eating fruits, veggies, whole grains, nuts and legumes

• Drink plenty of water

• Chamomile tea is soothing

• Timed mathematical problems boost your immune system (soku, crosswords...)

• Limit your alcohol

• Get in nature (garden, sit... it's all good)

• Meditate, deep breathe or relax in some way

• Journal or even make a vision board to help you see where you're headed

• And, do something creative that you enjoy

I hope this is helpful. And, in my Mom's words remember, "this too shall pass".
xo Kathryn
A Happy Balance

Happy Independence Day, Wally Funk...

I know it's not conventional but in honor of Independence Day I'd like to celebrate all independent thinkers that look at life just a little differently. They remain determined, and step with joy, happiness, vim and vigor.

Happy July 4th, Wally Funk. Individuals like you are, what makes this world shine...
Learn about her here.

Happy Independence Day Gang... (have a safe and happy one)

xo Kathryn
A Happy Balance

Summer Is On…

Summer is on and we're all ready to go!!! Remember though that the sun is packing a punch so, either get under something shady or apply sunscreen. Your skin will thank you for it.

Oh yes, if you're worried about the chemicals in sunscreen here's an article from Harvard Health which covers it all.

Have a great weekend. And be safe.

xo Kathryn
A Happy Balance

To All Our Mr. Wonderfuls...

Happy Father's Day to all our wonderful guys who work so hard to get the job done. We love and appreciate you.


And for that hard working body, here's an easy stretch for your chest, shoulders and neck. It's great for gals too. Breathe and hold for 20 seconds (and don't overly arch your low back to do this).

Thanks to my Mr. Wonderful for demonstrating...

xo Kathryn
A Happy Balance

Happy Birthday Dad…

In honor of one of the greatest guys I've ever known, I'd like to celebrate what would have been my Dad's 91st birthday with an "almost" vegan version of one of his favorite things. Chocolate Chip Cookies...

I think you'll enjoy this version of them. I think Dad would have too.

https://mcusercontent.com/2c2e42d166ad938739ba528cb/files/b15e648d-06d1-4454-314d-d2ede231fed0/vegan_chocolate_chippdf.01.pdf

Here's to your health,
xo Kathryn
A Happy Balance

Smile Like Joe E Brown...

I loved my Aunt P. She was such a vibrant woman. Being a Cunningham she was Irish to the core, had the best laugh and was always game. Like so much of our family she wasn't a biological Aunt but met my Mom during their single days. Subsequently, she was Mom's maid-of honor and inevitably just a natural part of our family. When she was a child her Aunt had a house on the water side of Lido Island which, had been previously owned by the 1940's (big grinning actor), Joe E Brown. And although the house had changed hands tour boat operators would continue to bring their boats by, and through the boat speakers the words, "this house belongs to Joe E Brown" would echo. This brought such delight to my Aunt and her cousins that whenever they'd hear the tour boat engines, they'd run to the end of the dock, and use their fingers to pull the corners of their mouths into the biggest smiles they could bear. Joe E Brown of course didn't know about this but, I'm quite sure he would have been pleased by the representation.

This brings me to the importance of getting to the dentist. Yes, none of us love it but, it's time. Did you know that research suggests that the bacteria associated with periodontal disease (or poor oral health) can keep your body in an inflammatory state and be associated with a number of things including rheumatoid arthritis, poor cardiovascular health and possibly even pancreatic cancer. It can even worsen blood pressure. So, make that appointment, continue brushing softly (twice a day), and floss once a day so you can keep yourself healthy and smiling wide like Joe E Brown (and my Aunt Patty). I've included a How To Brush Your Teeth video just as a refresher.

Be safe and have a wonderful weekend.
xo Kathryn
A Happy Balance

In Honor Of Memorial Day...

The best way that I can say, "Thank You" to all who have served this country is by giving the gift of movement and education. So, in honor of Memorial Day here is your FREE Bone Density, Pilates and Stretch class. I've included some very special movements so it's an hour long. But don't worry as I'll leave it up for a week so, you can do it all at once, do it more than once or break it into smaller portions. Just enjoy how it feels. Happy Memorial Day!!!

Be safe gang...
xo Kathryn
A Happy Balance

Nature’s Way…

Upon a nice mid-spring day,
Let's take a look at Nature's way.
Breathe the scent of nice fresh air,
Feel the breeze within your hair.

The grass will poke between your toes,
Smell the flowers with your nose.
Clouds form shapes within the skies,
And light will glisten from your eyes.

Hear the buzzing of the bees,
Climb the tallest willow trees.
Look across the meadow way,
And you shall see a young deer play.

Pick the daisies as they grow,
Watch a gentle cold stream flow.
Know the sounds of water splash,
Catch its glimmer in a flash.

When altogether all seems sound,
Lay yourself upon the ground.
Take a moment to inhale,
And listen to Nature tell her tale...

Nature's Way by Heidi Campbell 2007

Enjoy all your senses (it's great for you health).
xo Kathryn
A Happy Balance

Wishing You Happy Returns…

Many years ago, Van proposed. I said, YES. Wedding planned. April 14?? FANTASTIC!! The freshness of spring, flowers blooming, the sun breaking through, birds singing and tax day looming. Wait, what? Yes... due to that thick cloud of love many years ago, we got married the day before tax day. Which also means that every splendid year since, we celebrate our anniversary the day before.... tax day. This my friends, is referred to as a poor long-term strategy.

And although this year is different, as we’ve all been given an extra month to prepare, I’m still guessing that there has been some scrambling to get all those numbers in line. So, in the name of all Americans, sitting hunched over their desks (or any available piece of furniture), squatting and frantically looking for receipts or sprinting towards their local accountant; I offer you this stretch for your low back and shoulders. I could probably give you a whole bunch more but... I’m working on taxes.

Use a pillow to sit on (like the first picture) if you're a little tight in the knees or hips.

xo Kathryn
A Happy Balance

Murky Waters…

I didn't see this movie until years after it was released because it only took that one preview to scare the pants off me. You remember the one when the girl starts breathing faster, and faster as she's repeatedly pulled underwater?! That was all I needed, and I was out! However, the damage was done and because of that single preview my imagination went into hyper, over-drive when I was in any murky water, as I was sure a shark was lurking below. Okay, let me correct that... it wasn't just murky water it was any body of water, period. This included, the chlorine-filled community pool where we'd swim at night. I didn't dare share my reality with anyone, especially my brother who would have loved to act like a shark and grab my toes as he quietly swam underwater. So, no way!! Instead, I kept my concerns to myself and came up with the idea that I could stay ahead of any shark-like predator by treading water at an incredibly high speed while, at the same time humming, "Row, Row, Row, Your Boat". That summer, I had the strongest legs of my life...

Southern California's gradual re-opening makes me feel like I'm wading back into the proverbial pool. The "water" is a little cold and I have no idea what's swimming around me. I'm slow to get in, quick to get out, and happy to head back home. It's different and not "back to normal". And the reality is that I don't want it to be because although 2020 was really challenging, (for some more than others) there were good aspects of it too. The slower pace, the time to gain perspective and awareness and (during its most challenging times) the realization of what's most important. I want to continue to be mindful of all of this and instead of treading water at record speed and being on the look-out for sharks I'd like to do a slow back stroke so I can look up at the sky and enjoy what's going on. And instead of a frantic tune, the one I'll hum will be sweet, soothing and grounding.

Love you guys,
xo Kathryn
A Happy Balance

Celebrate And Hinge…

Happy Belated Earth Day, Gang. I hope you enjoyed it by celebrating in nature and doing your part to care for this big beautiful planet that we are so lucky to live on.

Remember though that technically every day is Earth Day and we should not only celebrate and care for our wise Mother Earth but also us, as we are nature too. So, be aware of your body, take care of it and when bending over to garden, compost, pick-up trash, or help an innocent little creature make it's way safely, hinge at your hips. It's good for your entire body and helps with bone density too. 

Gently stick your tailbone out (instead of tucking it under) and bring your belly button towards your spine (using an exhale) to protect your low back. Keep it gentle, listen to your body and go get em…

Cheers to Mother Earth, she's one in a million!!!
xo
Kathryn
A Happy Balance

Looking Up…

I just love looking towards the sky to see what's going on. It's always an amazing show. It makes me curious and gives me the feeling of infinite possibility. I believe this fascination comes from my Mom, who as a kid in upstate New York, loved to lie in her backyard while staring at the sky watching the birds and the various shapes and forms unfold. She said, there wasn't any television so this is what you did. Television or not though, she still does it which of course, I love.

So why, when so much is happening up, are so many of us always looking down. Well, we're deep in thought, afraid of falling or just unaware that this is where our gaze is. But the reality is that looking upwards actually engages your brains upper visual field which positively impacts the creative and meditative portions of your brain. In addition, looking at the horizon, and above, improves your confidence, gives you a broad peripheral view and strengthens your proprioceptive sense of where you are in space (which is a win/win for balance).

Give it a try this weekend. Rather than always looking down look towards the horizon. I think you'll appreciate the view (and so will your brain).

Take care,
xo Kathryn
A Happy Balance

Happy Easter…

Wishing You and Yours A Joyful and Happy Easter

And, in honor of the easter bunny
Eat a carrot or two

xo Kathryn
A Happy Balance

Mrs. Hunton, My Lady Luck...

When Mom needed to be away, Mrs. Hunton was my babysitter. She wore a wig, had false teeth (which were a little loose and clicked as she spoke), had dark drawn in eyebrows, and a dog named, Bootsy. She was sweet, loved me, and would play with me endlessly. She was a big part of our family.

In a kid's eyes she was perfect because she rarely said no and, was game for most anything. She was also always at the ready to get me out of various predicaments that would have garnered a reprimand from Mom. The most notable being the wrought iron bar debacle which included her using a cube of butter to grease my head, chest and back so I could be sprung from bars I thought I could fit through. To this day I don't know how she remained calm during that one but, she was cool as a cucumber, swirling that butter on me, like a well seasoned chef.

Here's to Mrs. Hunton, my Lady Luck.

Why am I sending this? Because a smile and possibly a giggle are good for your health.

Be safe and take care,
xo Kathryn
A Happy Balance

Ready Or Not Here It Comes…

Spring starts tomorrow and if you're like Pearl you're raring to go. But, if you're not quite there here's a stretch to shake the cobwebs from your spine and open things up.

For a great shoulder and neck release you can do it before bed (or a spring nap). Or, try it before a walk (for that extra upright and mobile spring in your step).

Listen to your body. Breathe and let the rotation gently come from your spine.

I hope you enjoy this. And remember to wash your hands, keep your distance and please continue wearing your mask (so COVID and it's friends won't "spring" into action, yet again).
xo Kathryn
A Happy Balance