Recently a notice about a fabulous trip arrived in my in-box. The email didn’t include prices, so I followed the link to the website where I had to hunt for the price. I finally found it on the Register tab. 

I don’t think the intention was to hide the price, but it definitely wasn’t  transparent. The price was on a scrolling window that had a ‘busy’ graphic image behind it. The price wasn’t in larger type, bolded or in any way distinguished.

I see so many web sites that are poorly designed – I’m not talking about the appearance, but how the information is presented. It is one of the reasons I started my own web design company: Hummingbird Webworks (www.soulfulmarketing.com if you want to check it out!)

In ‘marketing 101′ we are told to sell products and services based on their features, but I can’t remember ever hearing “make your prospective work to find the price”, or any other important information. There is a book on this subject called “Don’t Make Me Think” by Steve Krug. That captures it – well, it isn’t that I don’t want to think, but more the feeling that it is a game. 

My cat thinks if she can’t see me she is invisible – so when she knows she’s been naughty she closes her eyes. It feels kind of like that. We are a society that has baggage around money, when really, it is just an exchange of energy: I want to know about the terms of the exchange of energy up front and I wonder about the reasoning of burying the sales information deep within the website, or making someone click on a “Register Now” button to figure out what the cost is.

On the other hand I’m wary of promoters who claim too loudly about being transparent: if they truly were, would they have to make it their main selling feature? A transparent offer is obvious by the way the information and the offer is presented.

I do have to wonder about this trend and who thought it was a good idea. Is it deliberate or just poor planning? Personally I just find it irritating. How about you?

© Deborah Redfern 2012. All rights reserved.

Transparency in Marketing is a post from: Copyright Deborah Redfern and Cre8ive 2011. All rights reserved.

You might know it as Imbolc, Candlemas – or even Groundhog Day. The ancient Irish Imbolc means ‘ewe’s milk’ because lambs were born at this time of year and the ewe’s began to give milk.

In Ireland it was known as Spring’s Beginning – even though February is the coldest month in many places, there is literally light at the end. Yesterday when I was driving to teach my Nia class I really noticed that it wasn’t dark yet!

To me, Brigit symbolises hope, the promise of abundance and plenty. For many it is a time for Spring Cleaning, and making plans. A number of years ago I wrote an article called Spring Cleaning with Intent. It is a lovely way of working with your intentions while cleaning and space clearing your home.

I found some lovely ideas for working with the energy of Brigid at The Goddess and The Greenman

A simple ceremony for Imbolc:

Prepare an area for quiet contemplation with:

• Candle to represent the sun (or light a fire in the hearth),
• A glass of milk to honour the returning energy.

Have a journal ready to record insights as you begin this meditation/contemplation: 

Light the candle and take a few moments to be fully in the moment and reflect on why you are here.

Questions to ask:

• what new cycle is beginning in your life? Are there initiations, beginnings and/or resolutions; what hopes and dreams; what plans are being made?
• what are you leaving behind, letting go of, discarding? 

~ As you record these in your journal, also turn your attention to ways you can support what is being initiated in your life.

~ Offer any prayers or songs you feel called to. A simple example might be:

Mother Earth, as the light returns and I welcome the return of spring,
I ask for your help in manifesting my plans for this season.

To close this ceremony, take a sip of the milk to honour the life from which it came. Blow out the candle or let the hearth fire go out. Some of the milk can be left outside to nourish any ‘wanderers’, be they spiritual or even the divine 4-legged variety. It is about gratitude and hope for the survival of all.

 © Deborah Redfern 2012. All rights reserved.

Happy Brigit Day! is a post from: Copyright Deborah Redfern and Cre8ive 2011. All rights reserved.

I am a big believer in diet first, then medicine, and my experience has been that correcting my diet eliminates the need for pharmaceutical drugs. Even though I am not on a raw food diet, my main reference book is Becoming Raw – The Essential Guide to Raw Vegan Diets by Brenda Davis and Vesanto Melina so I went to look up the section on iron. I learned that iron transports oxygen throughout the body and carries away the waste product carbon dioxide. Iron also improves immune system functioning. I would probably benefit from taking a multi-vitamin (I do once in a while) I wondered what would happen if I conciously set out to create a soup or stew to build iron-rich blood. 

There are many vegetarians sources of iron so that is not a problem. Did you know though, that by combining an iron rich food and a calcium rich food, you can increase the iron absorption? Iron absorption doubles with at least 25 milligrams of vitamin C. My goal is to reach about 8 mg of iron per day (the RDI range is 8 to 18 mg: younger women from 18-50 years of age will need to be in the upper limit). 

My high iron vegetable ingredients choices include:

• lentils -  ( 17.3 mg in one cup, dried) 
• quinoa – (15.7 mg in one cup, dried)
• sun dried tomato – (4.9 mg in one cup, dried)
• parlsey, chopped – (3.7 mg in one cup)
• pumpkin seeds, (20.7 in one cup)

My vitamin C vegetable incredients choices include:

• bok choy, shredded (32 mg in one cup)
• cauliflower (46 mg in one cup)
• kale (80 mg in one cup)
• red cabbage (51 mg in one cup)
• broccoli (75 mg in one cup)
• green peas (58 mg in one cup)
• bell pepper, yellow (273 mg in one cup) 
• avocado (from 15-53 mg depending on size and type)  

Of course your list might be different. There are certainly more choices – flax seeds for instance are a great source of iron. But uou can make a lot of different combinations with these ingredients by changing the base, the vegetables, the spices and condiments. Condiments high in vitamin C include hot green chiles (364 per cup!) of course probably less than a teaspoon would be used in a recipe so it is minimal. Parsley packs a punch with 80 mg per cup.

Here is the Recipe I made today:

Soup Stock/Base
In a large pot I browned chopped onion in about a teaspoon of olive oil and when it became soft I added 1 clove of minced garlic, a couple of bay leaves and a tablespoon of dried parlsey. I added a half of chopped turnip and 6 chopped carrots and put them on low to cook until almost tender. You could puree this if you want but I left mine chunky.

Add to the Stock

• 1 cup dry brown lentils
• 1 cup sun-dried tomato
• 1 cup califlower, chopped
• 1 cup of bok choy, chopped.

I added the lentils, tomato and cauliflower to the pot with enough water to cover.  You could hydrate the dried tomatoes before adding them to the soup and chop – add the liquid you used to soak the tomato in to the stock too – but I just cut them up dry and tossed them in. Simmer until the vegetables are almost tender. The bok choy will take about 15 minutes to cook so I added them last.

Seasoning

Salt and pepper to taste. 1 also added a tablespoon of lemon juice and a quarter teaspoon of pureed chilpotle chili pepper. Here is how to make chilpotle puree by Alan Roettinger.

Garnishes

• avocado slices
• pumpkin seeds

Serve up in large bowls with garnishes on the side. This made enough for4 to 6 meals as a main course.

© Deborah Redfern 2012.

Iron Building Soup is a post from: Copyright Deborah Redfern and Cre8ive 2011. All rights reserved.

It turned out there were only 3 of us out of about a dozen who were taking the one day Fitness First Aid course. Most of the others were coming back on Sunday for more training and writing an exam. I was beginning to think I had read the course description incorrectly. I would have been more comfortable if the instructor had explained at the beginning that people were taking different certifications all in the same class.

Compared to the St. John Ambulance course I took last time, the equipment at Alert First-Aid was more minimal. The St. John Ambulance ‘Annie’ responded to CPR (i.e. the chest rose when doing CPR and breathing in into it); they may have had those at Alert First-Aid but the ones we worked on only gave feedback on chest compressions.  But still, it gave me quite an appreciation to remember how much effort it takes. My brain tells me that I could keep on doing CPR for a long time, but realistically I probably wouldn’t be able to go for more than 5 rounds – a round being 30 chest compressions and 2 breaths. Of course in an emergency with the adrenaline flowing, who knows? But my wrists were aching by the time we finished the CPR portion of the course.

It was also the first time I learned how to use an AED, an Automated External Defibrillator. It wasn’t a functioning unit we were practicing on, but seemed very realistic – it made all the sounds but no shock was delivered. I was very nervous about using it. There were only the 3 of us fitness teachers left at the end of the day taking this part and I was paired with the Instructor so I got to practice it twice. I was more confident the second time through, but that is when I really started to feel my wrists and shoulders. I was earnestly counting the 30 compressions doing CPR earlier in the day, but I was sore and distracted enough doing the AED that I kept losing count. The AED units do talk you through every step however, and tell you when to begin doing the compressions again, even giving you a beat to follow, and when to stop. I learned that the likelihood of reviving someone if you have an AED unit available is about 60%. With CPR alone the likelihood of reviving someone is low – however keeping someone’s blood circulating until medical attention arrives is crucial to their survival.

This is a fascinating video taken at Bondi Beach, Australia of lifeguards using AED to resuscitate a man found unconscious in the water.

Overall I was quite pleased with the course, though the building was cold and the room we were in was really dismal. It was originally a school, and I found myself wondering what classes were taught there and how bleak it must have been. But there was free coffee and tea offered at least. The instruction was quite fast paced and interactive without being intimidating. The instructor took the time to relate what we were practicing to the occupations the students were in - though the only one that came up for a fitness instructor was someone falling off a treadmill – not too likely to happen in a Nia class!

Of course a medical emergency like fainting, dizziness or disorientation (for whatever reason) can happen anywhere to anyone. It isn’t always life threatening but almost always requires some help. One time when I was singing with The Avalon Singers, a woman fainted right at the end of the concert, just after the closing song and before we took our bows. Thank goodness it was nothing serious and she regained consciousness. There was a someone in the audience with medical training and 911 was called immediately.

Really, my wish is to never need to use this first aid training – I suppose most of us feel the same – but on the other hand if anything happened to me I would be very grateful if there was someone close by who knew what to do to help. It is a karma thing.

© Deborah Redfern, 2012. All rights reserved.

First Aid Course is a post from: Copyright Deborah Redfern and Cre8ive 2011. All rights reserved.

“Looking back, I’m proud to have influenced such an important movement. Even now I’m committed more than ever to keep on doing what I love: using movement to heal. In many ways, I believe Nia is still as radical an approach as it was in the early days. I’m not exactly sure why it’s not ‘mainstream’ yet, but I do know that at 61 years old, I’ve discovered it’s the only workout that keeps me feeling vital and happy.”

Read complete article here: What’s Mainstream?

© Deborah Redfern 2011. All rights reserved.

What’s Mainstream? is a post from: Copyright Deborah Redfern and Cre8ive 2011. All rights reserved.

This eCourse consists of 30 days and 30 unique lessons to embrace feng shui home décor and life-style coaching. Following the path of the five elements of wood, water, fire, earth and metal each lesson in this course gives you proactive steps that help you balance, open, release, or shift energy in your home, and your life.

Lessons in this course guide you to:

• Focus scattered energy.
• Clear way for movement towards desired goals.
• Find symbols that empower you to move forward or break past obstacles.
• Create a Home Spirit Center.
• Space Clear your Home.
• Identify and release energy-draining clutter.
• Feng Shui your front door.
• Feng Shui your kitchen.
• Feng Shui Your Storage Areas.
• Embrace the elements including Fire, Water, Earth, Metal.
• Embrace Feng Shui Color.
• Feng Shui your bedroom.
• Do Green Feng Shui.

You can begin your Feng Shui Soulutions today. This course is hosted by Self Healing Expressions. They will take good care of you at their website.

Reviews:

“Deborah has taken ‘dusty’ ideas from traditional feng shui and seamlessly made them sparkle, and appropriate for contemporary life. She has a unique way of presenting this material so that change seems simple, ideas seem fresh, and on top of that, everything seems so do-able.” ~ Stratton Semmes, California.

“Useful, uplifting, supportive, thought provoking course: I am truly amazed at the layers and depth of this course from the basics of feng shui…to applying them at a heart and soul level…and even a personal expression of feng shui. Even the format is easy to use.” ~ Eileen Kelz, Wisconsin.

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“As I read through Deborah’s feng shui online course, I did the meditations and implemented a number of her feng shui solutions (as they applied to my home). Have you looked at your front door lately and considered its impact on your life – from a feng shui perspective? I found the lessons in this course fascinating. Over a 30 day period, she guides the learner to focus on one feng shui solution daily – one tweak you may make to your home or life. In turn, I could feel energy shifting around me as I went through this life altering process. This is truly a terrific feng shui eCourse that will help shake things up in a very positive (and fun) way!” ~ June Cook.

Purchase Feng Shui Soulutions - Your 30 Day Feng Shui Life Makeover
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eCourse – Feng Shui Soulutions is a post from: Copyright Deborah Redfern and Cre8ive 2011. All rights reserved.

My take on it is we have to think of our body as our boss (our real boss) and our ‘job’ is to keep moving. It doesn’t matter what we do, whether it is walking, running, biking, fitness class, tennis – but whatever it is, it is important to find something you really enjoy doing, something that is fun. That’s why I do Nia.

Just how Important is Exercise? is a post from: Copyright Deborah Redfern and Cre8ive 2011. All rights reserved.

When it comes right down to it, do we really need so much? Ask yourself what you would take with you if you had to vacate your home in an emergency. (Beyond the necessary - important documents that would be difficult to replace, medications, etc – what personal things would give you comfort?) Those are probably the things which are closest to your heart. Would it give you peace of mind to know you could gather them quickly?

When I saw a systetm called GRID-IT™ in a magazine, my organizer antenna went up. GRID-IT™ (as I gather from the photograph) has overlapping horizontal and vertical elastic straps that you slot your stuff into. The one I saw one in a magazine held art supplies – pencils, tubes of paint, brushes and paper. On the website, they show them holding all your computer paraphernalia (no more searching in the bottom of the bag for the power supply). I thought about the emergency question. I know (usually) where my iPhone is, but finding the accessories that go with it (power adapter, cables, earphones) - all those bits and pieces that I seem to forever be hunting for – I would probably end up not having because they aren’t well organized.

It is a neat idea! I am wondering what other things I could use it for. It would definitely be handy for the purse — no more worrying about my cell phone falling out of my bag, And there is one made for a suitcase which would be great for traveling!

Does anyone have any favourite organization systems they’d like to share?

© Deborah Redfern 2011. All rights reserved.

Organization System Love is a post from: Copyright Deborah Redfern and Cre8ive 2011. All rights reserved.

It is interesting that most of us don’t know what proper posture really is. We habitually round our shoulders and collapse our chest; when we stand in line, we one let one hip jut out or slump against the nearest available surface. We carry heavy bags that pull our shoulders out of alignment or have the telephone pinched between our neck and shoulder. And, let’s not get started with how we sleep! (I have wondered if the way I sleep contributes to my back problem – almost always on my ‘sore’ hip with my spine twisted. I go to sleep with my spine aligned, wake up in a twist, sort of a modified fetal position.)

Proper posture or “alignment” is largely forgotten or was never known by many people. The spine has a natural curve in it, designed to help us move and bend and flex. Muscles support the spine, allowing us to do all that moving and bending and flexing with ease. If you are having pain in your back on a consistent basis, take stock of how you stand, sit, lay and bend throughout the day. These movements could be contributing to the pain in your back, neck, shoulders, hips, and legs.

Here’s what happens when the body is out of alignment. The muscles are stretched and contorted to accommodate an unnatural position; unnatural to your body, that is.  It is that stretching and contortion that causes the first signs of back pain.  Over time, your muscles start to knot up, or even spasm, under the strain.  Long term muscle stretching and contortions can result in long term muscle disfigurement, meaning long term pain.

So, is ‘finishing school’ posture worth a second look?  I think so. I always feel that getting back to the basics is a good idea. Here is your Finishing School posture lesson: a few ways to improve your posture and perhaps even alleviate back pain before it becomes a more serious problem.

Becoming aware of how you are walking, standing, and sitting will be a start in correcting your posture:

• When standing, pull in your abdomen.  This not only makes you look better, but the abdomen helps support the back, reducing back pain almost immediately and training the abdomen to give the back a little assist.
• At the same time, pull your shoulders back and lift your chest. (Can you do that and still keep your belly pulled in?)
• Practice walking with a book on top of your head when you’re walking.  Chin up, level steps, uplifted chest, and straight back will carry that book beautifully.
• As you sit at your desk, set a timer to remind yourself every three to five minutes to sit up straight.  Many of us round our shoulders over the keyboard.  This timer going off will, over time, make us more aware of our proper posture.
• Check your shoes – Many of us wear our shoes unevenly and don’t even know it. If we were to try and stand level on a board we would be listing to one side or the other. Our bodies are out of alignment. Choose shoes that have built in arches and a shock-absorbing sole.
• Revamp your workspace (also for good feng shui!) Systems of office furniture have been developed to deal with posture and alignment. These systems are often referred to as ergonomic designs. There are chairs, computer keyboards, phone attachments, and more, that are designed to keep your posture aligned perfectly.  Invest in these systems for a healthy back – and increased efficiency, as it’s hard to be productive when you’re in pain. I know for certain that I have solved ‘mystery aches and pains’ simply by changing my chair, the height of my work surface, and adjusting my monitor.
• Change your mattress – Do you wake up with back pain?  It could be a lumpy, uneven, or worn out mattress at fault. Some of the new “adjustable” mattresses allow you to tailor it to your needs and body type. There are others that are made with memory foam to conform to your body shape. Don’t forget the pillow. There are pillows that are specially designed to cradle the head in such a way that the spine is kept perfectly aligned throughout the night.

Even though these suggestions are simple, you will probably find it tiring in the beginning to stand and sit correctly. You will need some time to retrain your muscles. Evaluate your body alignment and use these “perfect posture” recommendations to help you improve your posture, you could resolve your back pain issues and enjoy better all around health.

© Deborah Redfern, 2011. All rights reserved.

Posture And Back Pain – Lessons Learned From Finishing School is a post from: Copyright Deborah Redfern and Cre8ive 2011. All rights reserved.

At first I thought that teaching Nia would be like any other new teaching credential I’ve taken – a lot of preparation time involved to be sure – but it soon became apparent that my new ‘credential’ was offering me much more than a new teaching gig.

I could write pages about the insights teaching Nia has given me; Let me just say it is deep and it is all good. It seems to just keep giving me back more as I continue to open and trust the process. 

In  a Nia workshop I recently took with Nia trainer Loretta Milo, we discussed the teaching fears – the gremlins - around teaching. They happen with teaching other classes as well, and now I know it isn’t just me! They are things like: ”They won’t like me; I’ll forget everything”; No one will come back.”

So, this week in class (the 2nd week for new students) everyone was late arriving and that thought did cross my mind, that maybe they didn’t like Nia or me, and maybe they aren’t coming back. Well, everyone did come to class, but as I was waiting, I remembered what Loretta said: if one – or even all – of those things happen – I still get to dance. That is one amazing benefit of teaching a class like Nia!

This weekend I will be celebrating my one-year anniversary by auditing this year’s White Belt class with Martha Randall, making new friends, re-connecting with my classmates from last year, and most of all, dancing!

And I have a wonderful fall teaching line up to look forward to, with two new classes and locations, and workshops to plan.  How I love my job!

© Deborah Redfern 2011. All rights reserved.

Nia White Belt Anniversary is a post from: Copyright Deborah Redfern and Cre8ive 2011. All rights reserved.