Blog

Greetings from Rebecca, I am so excited to say, Costa Rica here we come! We have gathered a full group of amazing, diverse travelers for 2023’s Holistic Journey to the NW Provinces of Costa Rica.

Our first Q/A get together was a wonderful blend of new and seasoned International travelers, and all were filled with excitement, wonder and fabulous ideas and questions. It is such an honor to share my love of Central America with genuine and interested travelers. Blending soft eco/adventure experiences with culture, history and plenty of time for Ah Ha moments and wellness breaks (gentle yoga, stretching, nature meditation, forest bathing, quiet walking, writing and/or art) is what Holistic Journeys does best. We excel at setting the stage to ensure the experience touches the core of each traveler in some small way and to provide adventure options that folks can choose from. We are truly blessed if we can manage or plan to include travel in our lives. It is a rare gift if you look at resources world wide. Most of us budget, plan and set goals to be able to add these experiences to our lives, they are a gift and they have an impact on who we are, how we perceive the world and perhaps more important, how the world perceives us.

I am often asked, why do I travel and work to offer these trips annually? My answer I suppose is to find and experience myself where ever I am. And for the joy of sharing it and experiencing it through and with others. It is subtly powerful and I love it.

In preparation for our trips or to just bring a little wellness wonder into your daily life I suggest your add the following practices of perspective and peace to your daily life. I invite your to start a practice today, the benefits are amazing and I’d love for you to share your experiences. Pick a spot to just sit it for 5-15 minutes, (work up to 30 if you can plan the time) get comfortable, stretch, breath, let go and just gaze at your surrounding, hopefully in nature, but through a beautiful window, from a porch, along a trail or in your canoe,/kayak/paddle board all work, just spend the time taking it in.

Try to be just there, look at colors, take in smells, see the shapes, light, feel the texture of leaves, moss, water, stones in your space. Experience the feeling of air, wind, water on your skin. Slow your breath to long deep inhalations and exhalations and just let go into your space.

Set a timer if it helps and after your designated time, pull out your water bottle, a cup of warm tea and treat you might have brought with you in your pack. Sip it slowly, taste, smell, experience the sensation or nourishing yourself, pour a gift to the earth when you’re done, thanking her for all the bounty she offers us daily.

You might want to take a few moments to sketch, paint (with paints or with materials gathered around you, moss, leaves, grass, flowers, soil, all create delightful colors), press a few leaves or flowers, do a rubbing and then jot a few words, paragraphs, a poem to capture the moment, your mind, your experience.

It’s amazing the impact on our resiliency when we take the time to integrate these small but powerful practices into our lives. Try it and see how your perspective and perception opens up, softens, accepts and clarifies your surroundings, challenges and opportunities.

Be it at home, on the road or on an International eco-wellness tour with Holistic Journeys these practices can enhance and brighten your life and the people who share it. It creates a true feeling or ‘sense of place’, where ever you are.

For now, be present, February 27-March 10 will be here before you know it, then be there, and be ready to have a fabulous adventure!

Rebecca

I am so grateful as I sit and enjoy the cool mountain breezes of Tinamaste, Costa Rica listening to the many birds and watching the sun set over the distant pacific. I am, and I am grateful and fortunate! It has been a good and challenging winter trip to Costa Rica this year, yes Covid is still among us, but most folks are considerate and cautious, the country has sound policies in place, we are mostly out of doors and in open spaces…. I choose to live, travel, and to be respectful and cautious. It’s worth it to see old friends, experience the beauty of this country and to open the hearts and minds of those who choose to join in an herbwalk, yoga class or travel with Holistic Journeys. It really is true, whether we break bread or fold tortillas; we all sit at the Table of Life. Lets more mindfully share in that experience.

I am putting the last few touches on Holistic Journey’s Back to Belize eco-wellness adventure and excited to share some of my favorite Belizean places with new and old friends. There is still room for 2 more lucky travelers and I’ve extended Early Bird savings to entice you. Come on, join in.

Rest assured, Belize has done an admirable job in creating The Gold Standard Travel Corridor and all three amazing venues, The Birdseye View, Lamanai Outpost lodge and The Crimson Orchid Inn are all members!
The tours are set and we will embrace the incredible people, diverse cultures, beauty and Nature of this jewel of a country.

I hope YOU will be one of the last few to sign up for this UnBelizable Adventure! .

Checkout Belize facts & venues here. Take a virtual tour of activities and amazing Natural and Cultural sites you can explore Feb. 26th to March 7th if you sign up and join in our Back to Belize!

_{“Life is meant for spectacular adventures. Let your feet wander, your eyes marvel, and your soul ignite!” slvcwriter}

Enjoy this photo preview of the sites and sounds of Belize but remember, you can only get the smells, taste and true feel for the culture, life and history, if you join in!

As always, I am so grateful each year for the people who trust me, sign up, resign up and take the risk of group travel here and abroad.  You just never know, but Holistic Journeys has some pretty good insights about selecting participants, providing exciting, uniquely special yet relaxing opportunities in adventure culture and personal growth and wellness.  We have a great track record of selecting amazing sites that meet everyone’s dreams and goals; as you can tell by our list of  returning customers, stories,  photographs and smiles!

2020 Birds, Botanicals and Tropical Adventures was another grand success.  11 amazing folks from around Ohio and my assistant,  Stefan Gleissberg,   ‘birder extraordinaire’ formed our 2020 Holistic Journey’s group.  We explored the nature and diversity at three very amazing venues in Costa Rica; OTS-La Selva, Monte Verde and Finca Luna Nueva! Everyone was thrilled with the accommodations, the guides, the incredible  tropical beauty, birds, wildlife and a change to just relax and take it all in with plenty of time for quiet walks, yoga, swimming and Ahhhhh…

We all met at the International airport just outside of San Jose on Feb. 22nd and returned home (most of us on March 2nd, others on March 6th).   Yes, this was just as the world was waking up to COVID-19 and we all reentered the States with little problems and were soon distancing and self-isolating as did the rest of the world but memories, photographs and funny tales have kept us united  and in good spirits as we, you got it, plan for next year.

Holistic Journeys is  planning (if all goes well on the global health front) to return to Belize in late February early March of 2020. This destination is by request of rerunning participants  and  is of course one of my favorite places to share and explore… you know It’s Betta in Belize!  The lovely people of these quaint country and our host venues are preparing to provide a safe and exciting  want and rely on our tourism.  I have traveled and lived throughout Central America so often, I almost feel as at home there as in Ohio.  But safety of all, home and abroad will dictate final dates and destinations. By request, if all goes well,  Holistic Journeys will  be returning to Belize to explore the  mystery of the Maya archaeological sites (I never tire of experiencing the sacred space and spatial depth of these  wonders along with of course a focus on birds, herbs, wildlife, culture and cultural cuisine.  Oh never fear, of course the reef, Oh yes, the reef at Southwater Caye. If you haven’t been there this is a must!  Not just the sheer magic of the turquoise water, reef fauna and aviafauna, but the exceptional guides and hosts of International Zoological Expeditions (IZE). My last group almost wouldn’t leave,  they were hiding from Barbara and Captain Loyd we our departure time drew near!

Let the following testimonials tantalize you with trip highlights and get you excited about exploring other cultures, breaking boundaries and exploring aspects of ourselves in a unique, safe, incredible venues.

Just say Yes, and I will reserve a spot for you. This trip is limited to 12 total participants and we have 6 interested already so reserve your spot for this unique eco- adventure! Remember, it’s Betta in Belize!

There are so many types of yoga and I encourage you to try as many as you can with as many teachers as you can, in as many places as you can. Repeat after me Change is a good thing it changes our perspective and perception so I encourage you to  Stretch, Strengthen, Know and Grow your body,  your mind and your balance.  I know, I know, we all get used to what and who we like as teachers and where our workout takes place.  I’s serious, notice how often you or others take the same place each week in class, we are creatures of habit and comfort and I am asking you to consider expanding that sphere. Just trying something as changing your place in a  room can put you on the path to a very important aspect of  yoga,  exploring-your mind, emotions and habits as well as your body and breath.  Change you place and try new classes, teachers and techniques, it will open your to learn new things about your abilities, your tolerances and your attitude (which just may be more rigid than your body and could be getting in your way of fully embracing  and enhancing your practice and in aging gracefully and with confidence).

Different and challenging activities help us create a new ‘balance of being’, like closing your eyes in an asana or adding proprioceptive tricks to chair and standing poses. Stepping outside of our comfort zones (safely of course) and observing with out judging… is an important yogic skill.  I’m always surprised about my own preconceived notions and find it a good lesson in self-reflection to get out of my skin or hey, just get out of my own way!

Over the last few years I  have been teaching and fully enjoying  ‘chair’ and  ‘chair, mat, wall’ yoga classes.   Oh, I sense eye rolling, and hear comments muttered under folks breath, “that’s for old people”,   well studies tell us balance and proprioception begins to change at about 35 years of age, really! (Source) (https://www.askdoctork.com/why-does-balance-decline-with-age-201306054928)  so it’s really important to get folks of all ages, abilities and issues out in a safe environment, moving, breathing, stretching, laughing.  Chair and chair modified classes with balance, coordination and strength  activities also have  great application for folks with MS, Parkinson’s, joint replacement, stroke recovery and mental health challenges.

Chair yoga (or any new style of yoga or gentle fitness) also creates new routines, new neural pathways,  new challenges. New opens the mind and really can be quite enlightening as you use your body in a new way, you invite breath in a new way and many of the asanas (poses) require a different ‘core’ strength and awareness when done from a new platform.   So, try it…. you just might like is.  Below is a simple sequence you might enjoy.  Feel free to try any part of it standing, just be sure to be in a safe place and use your body and good common sense, as your guide. Better yet, grab a friend and set up a few chairs in a living room for group motivation.

Another sequence  to try is the following simple balance sequence.  Try this at different times a day, it’s very telling.  If you find your balance  needs improvement and believe me we all need to be aware of this and practice if we expect improvement.  As little as 10-15 minutes a day can drastically improve your balance, your proprioceptive awareness, your ability to fall, recover and prevent falls, access your core and be more confident as you enhance your body awareness in space and in your environment.

So, what is proprioception?   Well, glad you asked: according to www.verywellhealth.com  it’s the ability to sense the orientation of your body in your environment. Often as we age or after an injury we loose some of this ‘inner’ awareness but the good news is with regular, easy exercises it can improve, improving your life, your ease in movement, your likelihood of fewer accidents, none the less its an important step in becoming the Geddi you always wanted to be!

The following include some Balancing Exercises  recommended by the Mayo clinic to improve  proprioception development and challenge balance and equilibrium. According to this article balance exercises also help teach your body and brain to control the position of a deficient or an injured joint. A common example of a balance exercise that can help improve proprioception is the use of a balance board. You may need to begin holding onto the wall until you have gained a stronger sense of the intended use of the muscles in order to balance on the board.  (http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/balance-exercises/sls-20076853)

Exercises While Closing the Eyes

As you become stronger, you can gain the ability to inform and trust your muscles to perform standing activities with the eyes closed. This enhances the communication between the brain and the muscles so that you are able to perform activities properly without watching the movement take place.

Strengthening Exercises

Knee strengthening exercises like leg presses, squats and lateral movements with the arms are examples of ways that you can help establish the connection between muscle fibers by building strength. As you build strength in the muscles, the brain begins to understand the request of this strength more and more. As strength builds, it helps improve proprioception awareness with the mind and body and also allows you to continue/hold a movement or action in place far longer with proper form.

Plyometric Movements and Drills

Exercise involving coordination and movement patterns can greatly enhance the kinesthetic awareness. Vertical jumps, running figure-eight patterns, change of direction drills and crossover walking are other routines that help establish the connection between muscles and nerves. As you are asking the body to perform certain movements, it trains the brain to respond to these movements. Over time, it becomes easier to perform these exercises without much thought as a natural connection becomes a part of the routine.

---

Here’s a few Proprioception Training Exercises to try:

Table Top-Using a mat to protect your knees, get on all fours on the floor in table top position. Make sure the back is flat and the neck is aligned with the spine.

While looking at the floor, raise and extend your right arm and your left leg at the same time. Keep a tight core. Hold for 3–5 seconds and repeat on the other side. Do 10 reps on each side.

Advanced: Hold for 20 seconds with eyes closed. Really focus on a tight core and perfect balance keeping the arm and leg parallel to the floor.

Single Leg-Stand with feet hip distance apart. Raise your right knee to a 90-degree angle and hold for 3–5 seconds. Return foot to the floor and repeat 5 times on each leg. You may need to hold onto the wall or a chair at first. Work towards not needing the extra support.

Advanced: Perform this exercise with eyes closed, no support and holding for 10 seconds, 10 times on each leg.

Crossover Walk (Karoake)-Stand with feet hip-distance apart. Begin walking to your right crossing your left leg over the right, then back to starting position. Continue stepping sideways in a constant motion for about 15 yards. Repeat in the other direction, 5 times each direction.

Advanced: The advanced option is the same but much faster and with a high knee raise as you cross over the leg, naturally twisting the hips back and forth while moving and crossing over in the same direction. Repeat in the other direction for 25 yards, 5–10 times each side.

I am also a big fan of Feldenkrais and Alexander Technique.  These techniques can also enhance your awareness of balance and proprioception,  Check out these 7 balance improving and fall preventing exercises lead by Feldenkrais practitioner Cynthia Allen.

or take it from two of my favorite you tube physiotherapists, Bob and Brad, just do me a favor and check in with your core, your posture and of course safe surroundings.

So, Be and Be Well and Find Balance, Rebecca.