LIFESTYLE
Are You Getting Enough Vitamin ZZZZ?
Susie Griffin, Massage Therapist, Personal Trainer & Wellness Coach Griffin Wellness Solutions, LLC
Sleep is as necessary to physical and mental health as food, water, and breath. We sometimes overlook it as a considering factor when trying to manage stress, weight loss, depression and anxiety, exercise outcomes, and work and life productivity. Whenever I do a health history intake on a client who is looking for a positive change in their life, I always inquire about sleep quality. Regardless of the quality of diet or consistency and intensity of exercise, if one isn’t receiving non-disruptive, 7-8 hours of sleep a night, any amount of success will be limited and short-lived.
In Memoriam
Susie Griffin
“Peace I leave with you, my peace I give unto you: not as the world giveth, give I unto you. Let not your heart be troubled, neither let it be afraid.” (John 14:27)
On Saturday, April 22, 2023, the Navajo County Peace Officer Memorial dedication was held under calm, blue skies. Erected next to the Show Low City Hall, the Memorial serves to honor all peace officers who have been killed, or who have become injured and later die from their injuries, while in the line of duty within the boundaries of Navajo County. The Memorial also respectfully holds space for any peace officer directly employed by a peace officer agency located within the Navajo County boundary and dies in the line of duty, regardless of the location of death.
Are You Resilient?
By Joan Courtney, C.Ht.
Unstuck Living
Alongside the dirt road, a cedar tree grew for many years. It had endured rain and snow, sleet and hail. Heat was of no matter, for it had long ago acclimated to that temperature. Its roots had traveled deep into the earth, where it was sturdily anchored. But one day, a powerful wind swept through the area. The trunk of the tree was snapped off, leaving a meager section for support. To Read More
Smooth Sailing and Eddies
By Joan Courtney, C.Ht.
Unstuck Living
As I go on my morning walk, I pass a ditch. Small trees and shrubs line its path. Weeds and flowers are abundant. Sometimes it is filled with water to the brim, hustling along to a large culvert at the end of the road. It burbles and bubbles as it travels, paying no mind to anything but its journey. One time water flooded a nearby field, refreshing the grasses but causing havoc for the owner.
Time for "The Pause"
By Joan Courtney, C.Ht.
Unstuck Living
Fall is here, with the beauty of changing leaves and cooler breezes. Life has slowed from the frenzy of summer to the wind-down of autumn. And it will be gone in the blink of an eye. Halloween has come and gone, leaving us on the slide through the end of the year.
But before we move into the quickened pace of the holidays, I invite you to pause. Read More
Rainwater Harvesting
By Anne Groebner
Photo by Carol Godwin
Drought conditions in the southwest have made it necessary to focus on minimizing water use. What if there was a way to capture the rain and use it for all your water needs, such as irrigation, cleaning, and even drinking — with even the small amount of rain that we get some years? Well, there is — it’s called rainwater harvesting and people have been doing it for a very long
Burnout Recovery: Let’s Reset!
By Joan Courtney, C.Ht.
Feeling overwhelmed? You have made it through the COVID situation for over two years. And the future is still uncertain. World affairs are a mess and show no signs of a quick resolution. You’re not able to remember names and words the way you used to. Concentrating? Forget it! Your home or office is neglected. Dust is
piling up, along with stacks of stuff.
The Peaceful Depths
By Joan Courtney, C.Ht., Unstuck Living
My daily walk takes me past a pond. As I revel in the heat of summer, I am transported back to when I was a kid, back to some wonderful memories. As with the Lakeside pond, the water in Polliwog Pond (named for the polliwogs that later became frogs) could be peaceful. No ripples moving across at all. Or the frogs and birds that stop by to drink and eat might cause a ripple or two. The wind would travel across Read More
Same Old Problem?
Fresh Perspectives!
Joan Courtney, C.Ht, Unstuck Living
Sometimes you feel like the same problems keep knocking at your door over and over…and over again.
How to fit in everything you need to do in the day. Being shocked awake by an insistent alarm clock. Poor communication with other people. Procrastination. Friends that don’t understand (or ignore) your boundaries. That fight between you and your partner over the
Read More
Cannabidiol; CBD
East Meets West
By Katie Little
Five years ago, Kristina Obsorn’s life completely changed. After being diagnosed with lupus, she had no choice but to leave her career as a cosmetologist due to complications from the chronic illness. It was around that time that Osborn met Roger Gaillard, a man suffering with his own physical afflictions. Roger had undergone severe back surgery with several complications. Facing a lifetime of
Once in a Lifetime
By Jennifer Rinaldi
A small mixed breed pup, and the runt of the litter, found himself being abandoned by his new family. An all too familiar story.
He was born in Snowflake, and the family that adopted him had surrendered him 24 hours later for doing things puppies do, and not having the knowledge or time to spend with him. Toby, the 7-month-old puppy, was relinquished by them to Pet Allies, a no-kill shelter in Show Low. A sad day in his very young life...
Read More
Annuals, Perennials:
and thoughts on aging gracefully
By Carol Godwin, Cycel Mania
The days are almost imperceptibly, but inevitably, growing shorter. Mornings are cooler and the seedheads on the grasses are beginning to bob with the weight of their grains. The massive explosion of wildflowers has started to turn down and we feel fall breathing down our necks. One of my friends recently ...
Triggers? Or Glimmer?
By Joan Courtney, C.Ht.
Yesterday, I was sweeping leaves off the porch against the wind. As I swung the broom, some leaves would move ahead, while others, pushed by the wind, fell back. The dirt would scoot along, but leave a smudge of dust in its trail.
I was thinking how like glimmers and triggers this was. The leaves that kept falling back were like triggers, causing problems before sweeping them off the porch. The wind, or the subconscious mind, Read More
Simmer Down: Control That Anger!
By Joan Courtney, C.Ht. Unstuck Living
You’re rolling down the road, and someone cuts in front of you. Your significant other makes a suggestion that sets you off. People are wearing masks. Or not. Your boss chews you out for what seems to be no good reason. You feel obligated to attend that family get together, and seethe inside at having to fritter away time with them. You get passed over for a ...
Celebrate the
Joy of Autumn
Joan Courtney, C.Ht
Unstuck Living
Autumn, with all its glory, arrived suddenly this year. The bright sunshine of summer whisked by and the cooler mornings of fall have crept in. The small, colorful summer flowers are still here, but the much cooler nights will soon see them gone.
To my way of thinking, it’s never too early to enjoy the crisp freshness of fall. And with it comes those particular feelings that fall brings, and a reminder ...READ MORE
How's Your Gratitude Training?
Joan Courtney, C.Ht
Unstuck Living
It’s coming up on Thanksgiving, where we pause for a weekend and give thanks for all the good things in our lives. For some, it’s the ritual of family and friends. For others, it’s football. For still others, it’s a table filled with food and other treats. Isn’t it curious that the end of November is one of the few times in our lives that gratitude is a formal tradition? And isn’t it ironic
...READ MORE
Those Five Little Words
Joan Courtney, C.Ht.
Unstuck Living
While a man and his four children were riding on the train, his kids were running rampant. Pushing each other. Shouting. Whining. Pulling the little one’s hair. Stepping on other people. Irritating other passengers. Generally misbehaving to the extreme. But the man paid them no notice and just stared at his hands.
Happiness is an Action Word
Joan Courtney, C.Ht.
Negative thoughts got you down? Does an unkind word ruin your day? Your life need a boost? If your answers are yes, you’re in good company. Less than 14% of Americans say they’re deeply happy, and 38% claim feeling depressed. Did you also know you have a “happiness set-point”? No matter how much you binge-watch your favorite programs, go on shopping sprees, or spend countless hours on the phone, you will eventually return to that point.
And where did this set point originate? The way you were brought up sets the groundwork for this; the mottos you live by, for better or worse, begin in
Mid-Year Check Up
Joan Courtney, C.Ht.
It’s July, halfway through the year. Time for my mid-year checkup. In 2020, it was easy to get stuck. Too easy to think: “I can never do that.” Or “It’ll be like this for a long time.” And “What will my future will even look like?”
Step #1
I decided to get unstuck. On New Year’s Eve, I made a list of what I wanted to let go from my life in 2021. I put thought and effort into this. My goal was to be in a new place by the end of the year. What I knew for sure is Self-sabotage had to go. Time to do some
Pesky Habits? Banished!
Joan Courtney, C. Ht.
Those pesky habits tripping you up? Interrupting your life? I don’t know about you, but some of them stopped me from living unstuck. But breaking that problem pattern isn’t as hard as it seems. I managed to break three habits in less than a month.
I started small, and figured out those three problem patterns — slouching when using my cell phone, overspending my planned budget, and not having any down time. Then I took steps to change them.
Stuck in 2020?
BY JOAN COURTNEY, UNSTUCK LIVING
“Boy, what a year! I don’t want to do that again.”
Looking back….
Stuck in 2020? The challenges and fears were heartbreaking. Long held holiday traditions disrupted. Travel plans postponed. And postponed again. Everything seemed to be out of control. There’s a part of the brain which works like Teflon for bad experiences and it seemed to be working overtime. But the year was also filled with love, friendship, adventure,
Who are Your
Unsung Heroes?
BY JOAN COURTNEY, UNSTUCK LIVING
Unsung heroes are all around us. Nurses, doctors and a vast array of medical professionals. Emergency Medical Technicians. Workers in our local grocery stores and the people who stock products and produce. The cheerful cashier at the gas station. The friendly teller at the bank. And the list goes on and on.
Which got me thinking about another unsung heroine -- Mrs. Claus.
Stressed to the Max?
Okay, you’re stressed. To the max. Seems wherever you turn, that gooey, messy feeling seeps into your life. The world has turned upside down. New normal? You’ve got to be kidding!
What would happen if you take that massive mountain of stress and discomfort and make it into little hills? Much more manageable, isn’t it? So, slow down and ask yourself: what exactly is stressing me out? How specifically could I lower the level of this pain? Where can I adjust the pressure I
The Lessons of Trees
BY JOAN COURTNEY, UNSTUCK LIVING
Trees. As I walk and hike, I revel in trees. Ponderosa pines and junipers. Mesquite and aspens. Cedars and maples. Each has a story to tell and a journey to make. Some, as aspens, live in tribes. They support each other as they make their community beneath the ground. Others are like lonely sentinels -- not like hermits who stand alone out of weakness but like great
Feeling Blah?
BY JOAN COURTNEY, UNSTUCK LIVING
It’s not burn out. You have energy. It’s not depression. You don’t feel hopeless. Somehow though, you feel somewhat joyless. Like a blob. The name for it is Languishing. And it seems to be the hallmark of 2021.
Your self-conversation may go like this:
“What’s wrong with me? Nothing.”
“How do I feel? Blah. Meh. Aimless. You know, not bad but just not good.”
The Comfort of Rituals
BY JOAN COURTNEY, C.Ht.
With all the uncertainty of the world, there is comfort in everyday rituals. I am fond of the many familiar little routines that begin my day. For me, things like fresh water in the hot pot for that morning cup of tea puts a spark in my day. Even before then, I wake and stretch in bed, aware of my attitude. If it’s less than optimal, I change the mental channel to better things before I roll out of
How Calm Are You?
Just Be Kind
Are You a Good Friend?
BY JOAN COURTNEY, C.Ht.
Who would we be without our friends? From early on, they teach us the ropes. They give us building blacks for learning how to give and love, face life’s ups and downs and how to laugh at silly stuff. They help us celebrate life and mourn losses. Find tactful ways to bridge differences. Create more peace and joy in the world.
The old saying goes, “To have a good friend, you need to be a good friend.” And it’s true. I
Oktoberfest Town
Built in One Month
BY ANNEMARIE EVELAND
What did you do during these past months for entertainment during the COVID-19 crisis? Many people reported to me that they stayed home -- they watched an enormous amount of television, many movies, very depressing news and gained lots of weight from eating way too much! But Ed Spicer, of Pine, Arizona, built an entire town during that time.
Clean Out the Cobwebs!
BY JOAN COURTNEY, C.Ht.
Spring is here. As I look at the peach trees, buds are forming, ready to unfold. Those longer days are coming back. Birds have returned and are splashing around in the pond. Others chirp sleepily in the trees as I walk in the early morning with MacDuff. The promise of that warmer tomorrow is already here. As spring moves in, the forsythia with its branches of bright yellow star-like blossoms wave in the breeze. The
Unexpected Gifts
in the Hallway
BY JOAN COURTNEY, UNSTUCK LIVING
On my daily walk, I notice a sign: “Slow Down, 15.” A sharp turn in the road ahead. And I started thinking: that sign describes my life right now. In mid-March, the world as I knew it slowed down and came to a standstill. The Stay-At-Home order was in place. Restaurant seating shut down. Take out only. Traffic on the road dwindled to nothing. Face masks began to pop up, and
Motivation 1-2-3!
Get Unstuck!
BY JOAN COURTNEY, UNSTUCK LIVING
The push is on! Time to figure out new goals for the upcoming twelve months. But I’m inundated by all the ways to do this. You too? So many angles. Different strategies. Do I push hard and ignore the rest of my life? Or do I work for balance? Do I stack the deck to achieve multiple levels? Or do I tinker with what I’m doing now? If I add on
The Incredible World of Walter and Addie Bethoon
BY ANNE GROEBNER
Walter and Addie Bethoon met while hiking with the TRACKS Hiking Group. They tied the knot about 12 and a half years ago. Addie has lived in Show Low for 46 years and Walter for15. Both are incredibly creative -- Addie with her quilting needles and Walter as a metal sculptor and mixed media artist. Both have been creating their
Letter to Anxiety
BY JOAN COURTNEY, C.Ht.
Anxiety got you down? If you wrote a letter to your anxiety, it might look something like this:
Greetings Anxiety,
You and I have been close friends for some time. In fact, I can’t remember a time when you haven’t been in my life. You have kept me from doing things I would enjoy. You rob me of fun and spontaneity. When I feel your
Smooth Sailing
and Eddies
BY JOAN COURTNEY, C.Ht.
As I go on my morning walk, I pass a ditch. Small trees and shrubs line its path. Weeds and flowers are abundant. Sometimes, it is filled with water to the brim, hustling along to a large culvert at the end of the road. It burbles and bubbles as it travels, paying no mind to anything but its journey. One time, water flooded a nearby field, refreshing the grasses but causing havoc for the owner.
Then there are times when it is dry. I can see the bottom of the trench. It is cracked
A Change of Perspective
BY JOAN COURTNEY, C.Ht.
I’m playing with taking some pictures on my cell phone. (And playing is the operative word.) If I see something that strikes my interest, I take a shot. Or two. Okay, quite a few, for I have heard professional photographers take thousands of shots to find that perfect picture.
I was at the local library the other day and saw the roses in front of the building. Breathtaking. At first, I took a close up shot. The yellow pistils were so clear, the petals so perfect. Then I wondered what would
Break That Habit!
BY JOAN COURTNEY, C.Ht.
The cycle of bad habits a real challenge for you? I don’t know about you but some of them stopped me from living unstuck. But breaking that bad habit isn’t as hard as it seems. I managed to break three of those within two months. Yes, that’s quitting three habits in less than 21 days.
First, I broke these pests down. Habits like slouching when using my cell phone, deviating from my budget and not having any down time. Then I took steps to change them one at a time.
Resistance
BY JOAN COURTNEY, C.HT.
A new way of eating. Buying a new jacket. A new business. A decision to cut back: on what money goes out, on time on Face Book, on time with energy vampires, on attention to naysayers. On to: A decision to be more positive. A new direction for the business. And I start by saying to myself, “Okay. Today’s the day the balloon goes up.” And off I go. Or is it really that simple?
Are You a Now Person?
JOAN COURTNEY, C.HT.
Recently, a good friend of mine was involved in a severe car accident. When the other driver hit her -- head on, her entire world changed. She has a large garden. Fruit trees that need pruning. A thriving greenhouse, right off her front entry, filled with soothing plants and spring growth that require loving care. A colorful garden in front of her cottage. A home that
Maintaining Your Road
BY JOAN COURTNEY, C.HT.
So many signs along the road as I go for my morning walk! Some are about upcoming events (Dance! Friday night!). Another to locate a lost pet, complete with picture, description and contact number. Then, there are road signs. Dead End. No Right Turn on Red. School Zone. But the one that intrigued me most was: Primitive Road. Caution. Use At Your Own Risk.
