CourtSchurmanGO.com 2025-01-27

How To Increase Movement During High-Stress and Winter

Some of my clients recently asked for strategies to increase movement during the holidays. They expressed concerns about diminished activity due to numerous video conferences. My own client sessions have become less active since I started hosting them on Zoom. I still demonstrate exercises, but mostly I supervise clients completing their workouts at their homes while I stand at my treadmill desk screen.

Note the operative words: stand and treadmill desk. Grab every opportunity to stand instead of sit. If you have an adjustable desk and can stand for at least half your work time, great. Build opportunities to walk during work meetings or phone calls. My hiking buddy actually started a conference as we returned to our cars after a recent hike. Increase daily movement however you can.

Increase movement. Our home gym is equipped with a Versa Climber, elliptical, rower, Jacob's Ladder, and (right) treadmill where my second work station is set up. I write close to half my blog posts while walking on it. — Our home gym is equipped with a Versa Climber, elliptical, rower, Jacob’s Ladder, and (right) treadmill where my second work station is set up. I write close to half my blog posts while walking on it.

Below I present suggestions for moving more, encouraging wellness at home, and maintaining hiking mileage during winter.

Increase Movement During Breaks

Sometimes improving your situation and getting unstuck is as simple as having the right person to mirror and guide you and provide accountability. If you're interested in receiving customized coaching, contact Court@bodyresults.com. — Sometimes improving your situation and getting unstuck is as simple as having the right person to mirror and guide you as well as provide accountability. If you’re interested in receiving customized coaching, contact Court@bodyresults.com.

Set an alarm. Remind yourself to move every hour. Use five minutes to stretch, toss laundry in the drier, place dishes in the dishwasher, or vacuum.
Play music. Vigorously dance to encourage blood flow. Not only is this fun, but it will help minimize brain fog and maximize alertness.
Incorporate movement at your desk. Set up a work station at your treadmill, use an exercycle, or try a step-in-place device. Set up stretching bands, TRX loops or a pullup bar and grab a few repetitions as a break.
Plan short breaks between video sessions. Grab a 15-minute walk in the neighborhood, hug your pet or child, get a healthy snack, or sit outside in the sun and ground barefoot. (Yes, even in the dead of winter I include barefoot time whenever it’s not freezing, snowing, or pouring)

The author grounding on December 19, a rare sunny winter day when the sun was out.

Take Additional Steps Toward Health at Home

Keep water nearby at all times. Divide your body weight (in pounds) by two and try to consume that number of ounces every day. A person who weighs 150 pounds should shoot for drinking 75 ounces each day. Add to that if you’re exercising vigorously for an extended period of time (i.e. hiking). Once you empty your water bottle, get up and fill it. The tactile reminder will encourage you to move more often.
Make it hard to get easily-consumed, high caloric density snacks. Even better, don’t buy them; once you bring junk food in the house, you’ll either eat it or throw it out. Have ready-made hummus, veggies, hard-boiled eggs, sliced fruit, or nuts to eat instead.
Include a few options for managing stress. Try taking deep, cleansing breaths whenever you feel stressed, trying the suggestions above, or simply stare out the window and let your mind wander.
Nap! If you find yourself dozing off or getting increasingly frustrated and you have the luxury of twenty minutes, grab a catnap. Much better than using caffeine or sugar to temporarily provide a boost.

Maintain Mileage and Gain During Winter Months

If you enjoy hiking year-round and you want to maintain your mileage and gain during cold and snowy weather, try the following suggestions.

Explore more-frequented trails near the city. This time of year, Pacific Northwest Trails are relatively empty. Cougar Mountain and Tiger Mountain both have tons of great low-elevation trails that provide wonderful hiking opportunities without much snow.
Consider doing “laps” on a lower elevation hike. Cougar Mountain, for example, has plenty of miles of trails that you can link into longer outings. On a hike two weeks ago, I completed the Big Tree Ridge Trail twice for over nine miles and 2700 feet of elevation gain. It all counts toward maintaining your hiking fitness.
Plan hikes with work companions or, like my buddy did two weeks ago, start a conference call toward the end of your outing to squeeze fitness into your hectic day.
Carry a pack at least once a week to maintain in-season fitness levels so that when you start ramping up you don’t have to start from scratch.
Complete urban workouts with a pack. Hikes are not the only way to carry weight! Walk to the library to check out or return books, or visit the grocery store and carry groceries home in a pack. I seldom use my car unless I have to drive more than a few miles. I combine local errands with dog walking and pack carrying so we’re both happy. Added benefit? We’re doing our part to save fuel and promote clean green living.

Descending the Big Tree Ridge trail through some ... not-so-big trees. Switchbacks indicate STEEPNESS. — Descending the Big Tree Ridge trail through some … not-so-big trees. Switchbacks indicate STEEPNESS.

Slow Down to Find Joy in Simple Pleasures

Napoleon Hill said, “Action is the real measure of intelligence.” I have always prided myself on getting things done. But we are human beings, not human doings. In a pandemic world where everything moves at lightning speed, it’s challenging to slow down. It’s even harder to make enduring change. You may recall that it took me seven years to launch this blog.

Other times, things change in a heartbeat. Following the stressful events of last week, I’ve identified areas I want to change in 2022. I want to let go of the illusion of perfection, eliminate the word “should” from my vocabulary, seek out and enjoy tiny daily pleasures, and slow down before the good stuff passes by.

The ten-foot tall snowman my husband, daughter and I built during perfect snow conditions in February, 2021. Slow down and enjoy. — Snow brings me immense joy. My husband, daughter, and I built this ten-foot-tall snowman during perfect conditions in February 2021.

What Brings You Joy?

My family, physical activity, writing, photography, animals, nature, and helping others top my list. What’s on yours? May this post be an invitation to notice and name what brings you joy.

Whenever I experience a lack in any of the above areas, I overcompensate in others. Last week my journal became my salvation. I wrote more than thirty pages. As things return to normal, I feel compelled to pair seasonal images of family joy with the discoveries in this post.

However you celebrate the holidays, my hope is that you’re with loved ones doing things that bring you joy, no matter how big or small.

A brave flower peeking through the soil following February's snowfall, 2021. — A brave flower peeking through the soil following February’s snowfall, 2021.

Slow Down and Enjoy Moments of Gratitude

The first thing I noticed at the end of last week’s event was a bright sunbeam peeking out of the clouds, illuminating the tile at my feet and bringing a smile to my face. As I headed outside, I stopped to caress the wilted buds on a bush. I dropped to a knee and skimmed my hand along the tops of frozen, brittle blades of grass.

I deeply inhaled the frigid cold air, trying to bring a gallon into my lungs. As my husband and I walked, I marveled at the crunch of the grass, the uneven surface of the gravel, the smooth pavement. At the gulls and crows soaring overhead. A squirrel darted away, a prized nut in its mouth. We meandered slowly, intentionally absorbing every detail. I wanted to hold onto this moment of blissful freedom, enjoying everything Mother Nature offered.

Ajax and the author's attempt to make a snow dog in his likeness during last February, 2021's snowstorm in Seattle. Snow Play Seasonal Pleasures — Ajax and the author’s attempt to make a snow dog in his likeness during last February 2021’s snowstorm in Seattle.

The Joy of Coming Home

Once in the doorway of our home, I dropped to my knees to let Ajax bathe my face and hands in kisses, wagging full-body around me countless times. Did the four days feel to him like four years? He’s been my shadow since we got him in July of 2015, and my steady hiking companion for the past two years. Everyone should be so lucky as to know the bliss of a pup’s unconditional love.

As I continued through the house, I marveled at the soft lighting, the familiar smells, the peaceful quiet. The comforts of everything we’ve chosen to adorn our home. A refrigerator with wholesome, nourishing food. A yard to enjoy in all seasons. The most comfortable bed on the planet. My gym and workstation. A hot tub to enjoy after long hikes. Signs of my family. Our decorated tree. There truly is no place like home.

Ajax at eight weeks old and the author's daughter cuddling July 2015. — Ajax at eight weeks old and the author’s daughter cuddling July 2015.

Slow Down to Notice Signs

Yesterday I received a newsletter from a journaling association I’ve followed for several years. Normally I’d hit delete, as I recently tried to reduce clutter from my inbox. Not only did I open it, but as I scrolled down, the following poem jumped out. Did this person somehow inhabit my brain? With Lynda Monk’s permission, I share it below in hopes that it delights you as much as it did me. (Bold highlights are mine)

Another neighborhood creation, Bigfoot lounging on front steps.

For One Who Is Exhausted, a Blessing

By John O’Donohue

When the rhythm of the heart becomes hectic,
Time takes on the strain until it breaks;
Then all the unattended stress falls in
On the mind like an endless, increasing weight.

The light in the mind becomes dim.
Things you could take in your stride before
Now become laborsome events of will.

Weariness invades your spirit.
Gravity begins falling inside you,
Dragging down every bone.

The tide you never valued has gone out.
And you are marooned on unsure ground.
Something within you has closed down;
And you cannot push yourself back to life.

Empty Time

You have been forced to enter empty time.
The desire that drove you has relinquished.
There is nothing else to do now but rest
And patiently learn to receive the self
You have forsaken in the race of days.

At first your thinking will darken
And sadness take over like listless weather.
The flow of unwept tears will frighten you.

You have traveled too fast over false ground;
Now your soul has come to take you back.

Take refuge in your senses, open up
To all the small miracles you rushed through.

Become inclined to watch the way of rain
When it falls slow and free.

Imitate the habit of twilight,
Taking time to open the well of color
That fostered the brightness of day.

Draw alongside the silence of stone
Until its calmness can claim you.
Be excessively gentle with yourself.

Stay clear of those vexed in spirit.
Learn to linger around someone of ease
Who feels they have all the time in the world.

Gradually, you will return to yourself,
Having learned a new respect for your heart
And the joy that dwells far within slow time.

If you would like to receive inspiration and ideas for your own journal writing journey, get a free journaling gift from the International Association for Journal Writing. And if you have any questions about how journal writing might help you, please post them in the comments box.

Focus on Doing One Thing to Prevent Overwhelm

It took more than a week to write a blog post about “doing one thing to prevent overwhelm.” Whether it’s a holidays thing or “life during a pandemic,” it feels easier than ever to lose focus, get distracted, and put things off. In order to prevent overwhelm and avoid getting stuck, try to focus on doing one thing.

It's easy to see the mountain and be overwhelmed by everything you have to do to get up it. Focusing on "the one thing" allows you to get unstuck and move forward. Baby sea turtles confront an entire ocean. But they persevere. So can you. — It’s easy to see the mountain and be overwhelmed by everything you have to do to get up it. Focusing on “the one thing” allows you to get unstuck and move forward. Baby sea turtles confront an entire ocean. But they persevere. So can you.

The Concept of “One Thing”

Whenever clients feel stuck, I introduce the idea of “one thing.” Sure, you will do a large number of things on any given day. But do you do the right things? Can you identify the most important things? If your to-do list always contains more than ten items, where should you invest your time?

If you already know the most important thing you need to do today, great! What do you have to do to complete it? Your one thing may be as big as spending a few hours of quality time with a child who is struggling in school, or as short as taking three soothing breaths before you ask your boss for a raise. What do you most need today? A nap? Completion of a task? Movement? An exercise from Kristin Neff’s book, Self-Compassion?

One of my clients decided to set aside time to make an important phone call she’d put off for weeks. Another keeps a full water bottle handy to diminish dehydration. A third, who snacks frequently during the day, added a few nuts to each snack or meal to increase satiation. Mine for today was to launch a blog post about The One Thing and I’m (happily) minutes away from hitting “publish.”

How to Identify What’s Important

To identify your daily “one thing,” first write (or type) your long list of to-dos, especially if worrying about it is causing you to lose sleep. Keep the list somewhere safe so your brain can relax.

The Eisenhower Matrix

Next, narrow today’s list to the top ten. Place each item into one of four quadrants, known as the Eisenhower Matrix: those tasks that are 1. Important and Urgent, 2. Important and Not urgent; 3. Unimportant and Urgent, and 4. Unimportant and Not urgent. Focus on the important “do” and “plan” categories only.

Look at the items in quadrants one and two. Identify THE MOST important and urgent thing in each. Is there something in the planning quadrant that will help you save time in quadrant one? What do you need (time, resources, conversations, manpower) to do your one thing? Of the tasks you come up with, what first step can you take in the next five minutes? the next hour? Do you need someone’s help?

Do Today’s One Thing to Get Unstuck

Take that first step. That’s today’s one thing. The beauty of finding your one thing is this: once you get started, you build positive momentum. You teach yourself that even when your list is 75 items long, you just made progress. How do you climb a mountain? ONE STEP AT A TIME. How do you get unstuck? The same way, one step at a time. When you are stuck, your top priority is to move, to take a step forward. Any step. Get out from underneath that huge “overwhelm” boulder.

One thing: A polished "worry rock" with my touchstone word, "courage". When I lost this rock, I immediately felt like I had to find a replacement. Urgent? No. It's a rock, for Pete's sake. Important? You bet. It captured one of my core beliefs and values. I wanted a visual, tangible symbol for what I try to cultivate and draw on every day. Without it, something was missing. — A polished “worry rock” with my touchstone word, “courage”. When I lost this rock, I immediately felt like I had to find a replacement. Urgent? No. It’s a rock, for Pete’s sake. Important? You bet. It captured one of my core beliefs and values. I wanted a visual, tangible symbol for what I try to cultivate and draw on every day. Without it, something was missing.

This Week’s Top Priority For Me

To identify what my “top priorities” were this past week, I looked back over what I did. The cliche, “Hindsight is 20-20,” definitely applies: it’s easier to see the path you were on than to know which path to take forward. I find it a useful way to discover your values and priorities.

One of my favorite shots illustrating the "power of one" from my Tiger Mountain blog post. — One of my favorite shots illustrating the “power of one” from my Tiger Mountain blog post.

Thursday mornings I volunteer at the Zoo. Last week Friday (a rare sunny December day in Seattle) I prioritized being outside and did some long-overdue yard work. On Saturday I focused on spending time with my daughter; we volunteered at a school fundraiser to get her some community service time. Sunday, family day, we tidied the house and decorated for the holidays. I returned my focus to client sessions and writing group meetings on Monday. Tuesday I spent the day on my fiction. And Wednesday (today) I focused on clients and non-fiction, this blog post.

Take-aways

I see now that every day my “one thing” changes — which is perfectly fine. I no longer focus 100% of my time on work to the exclusion of exercise and self-care. And as my client load increases, I no longer focus solely on leisure (hikes and volunteering) approaching the start of a new year.

As for my goals, even though my blog is a few days later than planned, I’ve found that using the idea of “one thing” has provided me a balanced foundation in wellness, health, family, contribution, and sustainability. If using the “one thing” idea works for you, I’d love for you to leave a comment and share with our “getting unstuck” community.

Maybe your one thing is to explore a new area of town and notice beauty. When that was my goal, I spotted this lovely Zen pond. — Maybe your one thing is to explore a new area of town and notice beauty. When that was my daily goal, I stumbled upon this lovely Zen pond.

Capture a Photo-A-Day to Celebrate Your Year

In January of 2017, a friend and I embarked on a photo-a-day journey together. Our goal was to take at least one photograph each day for an entire year. At the end of 2019, Katrina Kennedy, the originator of CY365 (Capture Your 365), turned her focus toward Pinterest. Since then, my buddy and I have recycled Kennedy’s CY365 prompts from 2018 and 2019. If you’re looking for a new idea to sweep you into 2022 with creativity and energy, read on.

On January 2, 2017, the CY365 photo-a-day prompt was something like "Word". I chose courage as my word for 2017 and it's suited me well ever since. — On January 2, 2017, the CY365 daily prompt was something like “Word”. I chose *courage* as my word for 2017 and it’s suited me well ever since.

What Photo-A-Day Prompts Did For Me

Not only has our daily practice improved my skills and competence, but it’s taught me how to truly see beauty in the mundane. Following the “Capture Your 365” daily prompts taught me a number of valuable lessons:

You don’t need a lot of time to pursue your goals, but you do need consistency
Doing something for a few minutes daily hones your eye, skill, practice, and interest in something
Using a prompt helped narrow down the possibilities, as writing prompts do for writers faced with a blank page
The lessons provided through CY365 taught me how to see and what to appreciate — what matters most to me
Having a photography accountability partner helped increase my consistency
Seeing how my partner interpreted the prompts gave me additional ideas of things to try with my own craft
Nearly five years of daily photography has provided me with plenty of visual material for my blog. Unless noted for a particular photograph, I have shot every photo I post on my blog.

My photogenic dog Ajax has been the source of many hundreds of photographs.

A New Idea: 31 Prompts

For 2022, we’ve decided to try something new. Instead of repeating the 2018 prompts again, we will each come up with, and share, a month’s worth of prompts. We’ll follow one set of suggestions for the odd months and the other during even months. As a bonus, we can see if any trends evolve from six photographs in each of the sixty categories.

While my offering won’t be presented in as elegant a format as Katrina’s, perhaps it will inspire another reader to pick up a cell phone or DSLR and capture their own 365.

The author and Ajax pose on the summit of Mailbox Peak.

Week 1

D1: Inspiration
D2: Favorite
D3: Green
D4: Circles
D5: Landscape
D6: Self-portrait
D7: Family

Week 2

D8 Blue
D9 Often Overlooked
D10 Water
D11 Confidence
D12 Illuminated
D13 Children
D14 Pink

Week 3

D15 Nature
D16 Sweet treat
D17 Spiral
D18 Friendship
D19 Purple
D20 Books
D21 Rainbow

On "Pi day" (March 14) we sometimes make a berry pie to celebrate, a photo that could match either the "sweet treat" or "purple" prompt. — On “Pi day” (March 14) we sometimes make a berry pie to celebrate, a photo that could match either the “sweet treat” or “purple” prompt in week three.

Week 4

D22 Snack
D23 White
D24 Generosity
D25 Repetition
D26 Entertaining
D27 Photographer’s choice
D28 Sports

Week 5

D29 Love
D30 Favorite color
D31 Inside

How this technique can work in other areas

Lest you wonder what on earth this has to do with making change… read on! While I was waiting for a timed animal observation during a recent Colobus monkey watch at Woodland Park Zoo, I created several lists like the one above. One included 31 tips for extreme self-care, from petting a dog to getting a massage to having a special meal.

The other included 31 tips to get more exercise into your life. You could use the exact same technique for whatever routine area of your life you would like to “Gamify” (i.e. make more fun) while adding some sparkle and novelty. Perhaps you’d like to be more consistent with your writing. Can you make a fun list of 31 writing-related tasks? Or maybe you want to come up with free fun things to do with your family. Try a shoebox filled with 31 ideas.

The more fun you can inject into your prompts, the more likely you are to do whatever it is you’re putting off. This technique allows you to trick the left part of your brain that falls into habits easily and allows for the more creative right part to get involved. As an extra holiday bonus for you, by sharing in the comments your own top five tips for either “extreme self-care” or “adding more exercise”, I will send you my complete list of 31 in either category. Gamify! Game on! Happy holidays!

How To Practice Gratitude To Get Unstuck

Aesop said, “Gratitude turns what we have into enough.” The past two weeks have been painful in ways I won’t divulge. But what matters is navigating through the pain and emerging unscathed–perhaps even stronger–on the other side. One useful habit I’ve developed over the past year has been to express and keep track of gratitude. Doing so helps me minimize the suck while remembering and appreciating the good. It’s there if we only look for it. As we approach Thanksgiving, perhaps practicing gratitude can help you get unstuck, too.

Grateful for: Little Free Libraries within walking distance of home. Splashes of color (pumpkins) and whimsy (pelican carving). Blue sky during a period of time when all we have are rain clouds.

What Started as a Weekly Exchange…

Doris Day said, “Gratitude is riches. Complaint is poverty.” Two years ago today, my mother and I decided to embark on a weekly e-mail exchange. We would share one positive thing that we’re grateful for from that week. It could be small, such as having a conversation with a stranger at the coffee shop. Or huge, such as having a loved one finally coming home to recover after major surgery.

Not only did it keep us in touch with each other week after week, but it also gave us valuable insights into what we each notice and hold dear. Hearing about her struggles and successes from thousands of miles away helped me relate to her more even though we haven’t been able to see each other for a long time.

Practicing Gratitude: Connections with family. Author with her daughter and parents in Asheville, NC April 2019. — Visiting my parents in Asheville, NC April 2019. (Yes, my daughter, left, is over six feet tall)

You can do the same with a friend, loved one, writing partner, or training partner, sort of like the accountability partner I introduced earlier. You can also keep it private, in a gratitude notebook. See what you come up with. Having now kept a record for two years, I can look back at our earlier exchanges. I remember exactly what was going on that prompted each gratitude, a “week-at-a-glance” journal.

…Provides Examples Spanning Two Years

Rather than complaining about the past two weeks (poverty! no!), I thought I’d review just a few from the past two years (riches, indeed!) Your gratitude list will obviously differ from mine, but this gives you an idea of how diverse, healing, and nurturing such a list can be.

Grateful for beauty everywhere, if we only pay attention to and look for it.

Practicing Gratitude for Family Experiences

A wonderful vacation to the South and Stewart Islands of New Zealand, merely months before COVID hit
Help from my husband and daughter in treating a hard-to-reach lesion on my back (no surgery, thankfully!)
A trip to Yellowstone National Park that resulted in great nature experiences

The author and her husband in Yellowstone National Park. Photo by B. Schurman.

A visit to the Coast to camp, birdwatch, and escape a heatwave in Seattle
My daughter soaring through her online AP exams with college credit for all of them
Touring UW campus and helping my daughter submit a college application and FAFSA form

Practicing Gratitude for People

Hearty laughs and connections in unexpected places that remind me of the humor instilled in me by my birth family
Writing partners in the Seattle community who offer overall encouragement and support and remind me that I’m not alone, even if meetings have to be via Zoom
Body Results clients who keep returning for guidance, wisdom and inspiration
A deepening friendship with my accountability partner and Developmental Editor at Allegory Editing

Practicing Gratitude for Ongoing Occurrences

Recurring Zoo shifts that deepen my respect and appreciation for the animal kingdom
62 mostly-solo injury-free hikes to a wide variety of destinations in the state of Washington
Seeing my daughter perform in uniform on the football field (flute in marching band) her senior year

The author's daughter (center, on flute) performing with the marching band during half time. — The author’s daughter (center, on flute) performing with the marching band during half time.

Fixing our pond so the water flows clean and clear
Keeping a blog since July to capture the wonderful moments and share with readers
Identifying what is beautiful, to me, in nature and shooting it with my camera

Cultivate An Attitude of Gratitude

Robert Brault said, “Enjoy the little things, for one day you may look back and realize they were the big things.” We take for granted much of what we have until we no longer have it. Our freedom to congregate. Freedom to hike. To go to restaurants, stores, plays, movies. While some (well, okay, many) of our freedoms feel compromised over the past two years, we still have so much to appreciate.

Just this week, Victoria Peters, one of my Monday morning critique partners, reminded me how important it is for us to “Be here, right now, at this moment.” Anna Colpitts pointed out how much she enjoyed my behind-the-scenes tour of Woodland Park Zoo and blog posts about hikes she’ll never do (but appreciates.) Roma Anjoy reminded us that we each have the right to choose — which extends to our attitude as well. Absent this week but always present in spirit, Susan Ferguson has been a role model, inviting me to join the EPIC board (three years) and participate on the WOTS Steering Committee (three years).

And that idea about trading gratitudes with my mom? I borrowed that from Jeanne Gerhard, a friend I met at Write on the Sound nine years ago when we were both looking for connections and information about writing. I am forever grateful for each of my Monday Morning critique partners who have stood beside me for eight years and who help me get unstuck time and again.