A huge sigh of relief today as I hit print after rewriting my novel based on sage advice from an editor. I still like to work with a hardcopy for the final edit and then hand it off to a friend for their thoughts and recommendations.
I have been shackled to my desk for several months and noticed my posture paying the price for it. To counteract my sitting (the next smoking, they say), I doubled up on Pilates stretches. I usually take a break every hour to stretch my legs or do a few extension exercises for my back and hips, but if I’m in a groove, two hours can zip by without realizing it.
I imagine I’m not alone in this struggle, so I’m going to share a link to my Instagram account where I made videos of my favorite exercises. They are suitable for anyone that needs to reset their posture after sitting at a desk. I hope they will be useful tools in your fitness toolbox. As with any exercise, please make sure they are appropriate for your body before you try them.
First and foremost for me are my shoulders, so I have a foam roller handy and stand against a wall with my arms out to the sides like goal posts. Then I straighten my arms either along a foam roller or the wall. Remember to tighten your core to support your low back. https://www.instagram.com/p/C3-SnGWgt68/
Next, if I’m really tight in my shoulders I will do a pectoral stretch using a door frame. It’s a simple stretch with your arm in the goal post position again, then you use the door frame as leverage to stretch your arm gently backward. You can then move your arm higher or lower depending on where you need to stretch. https://www.instagram.com/p/C4A8MQog8ZK/
If you are able to lie on your stomach on a mat, then a swan dive or cobra is a wonderful way to stretch your back. Lie flat on your stomach with your legs comfortably shoulder width apart and hands by your shoulders. If you find you have tension in your neck, then place a small pillow under your forehead for support. Then press into your hands to extend your upper thoracic (upper back) as far as is comfortable for you, without elevating your shoulders near your ears. Think of your shoulders melting down your back with all your tension. Again, remember to pull your abdominals in to support your low back (lumbar spine). https://www.instagram.com/p/C4A9GnNAcdC/
Lastly, I stretch my hips and hamstrings with a single thigh stretch. Kneeling on a mat, in a staggered position with your right foot in front. Lean forward without your knee passing your toes to stretch your hip flexors (front of your hip). Then lean back and straighten your front leg as you flex your spine over your leg to stretch your hamstrings (back of the leg).
Let me know if you have favorite stretches that I can add to my repertoire. Wishing you all a productive month ahead!
Blessings,
Bree
P.S.
Anyone else have the experience of hitting print and then running into one challenge after another with their printer? Delay or divine intervention so we can celebrate the small victories? I chose to celebrate with a dear friend and then pause for a few days to let the dust settle before I dive back in. Psalm 46:10, “Be Still and know that I am God,” is a scripture that echos in my spirit more times than I’d like to admit. Work in progress … all … the … time.
I apologize for my absence. I underestimated the intense impact hiring a seasoned editor would have on my time and heart. I’m sure I’m preaching to the writing choir when I say it is very challenging to hand your word baby over to the hungry red-marker wolf. This was my first time hiring an editor for a problem project and she was very thorough … painfully so. Please don’t misunderstand me, I am beyond grateful that a publisher recommended her to me and I absolutely needed a fierce pair of critical eyes, but I didn’t realize how hard it would be. She was extremely gracious and actually set aside time to talk to me. I’m quite certain this project would’ve been in the trash if she hadn’t been so generous with her time.
Since the end of October, I have been slowly reading each edit and trying to learn from her expertise. I limited my time to an hour or two, allowing myself time to process the information and guidance. As a whole, it was very challenging converting several screenplays into a novel. Then I compounded my challenges when I changed the timeline and setting. I have a long standing issue with becoming dazzled by new research. I’m still groaning inwardly when I think about how clean the original screenplay was before I adapted it. I have always enjoyed adapting novels into screenplays to keep my skills sharp, so I thought it would be a good writing exercise to try the opposite. I also think it’s vastly different adapting your own work. I love to adapt Frances Hodgson Burnett novels into screenplays because she’s one of my favorite authors, but I don’t add anything to her beautiful work like I do to my own.
I just finished the last edit today and now I’m going back through my other projects to make sure I didn’t share the same mistakes/viruses. Fortunately, my other projects weren’t adaptations. My confidence is at a low ebb at the moment, so I’m trying to focus on other projects and use other talents. I’m grateful for the ability to work in other areas while I grow through this process. I encourage all of you to use other talents while you’re growing as writers too! This process has discouraging seasons, but we can get through it together.
I hope all of you had a wonderful holiday season! Remember to start the New Year with healthy choices in work and play! Keep stretching your muscles and talents!
Since we are still in the getting-to-know-you phase, I thought you might like a peek behind the scenes. I usually start my day between 5:30 – 7:00 a.m. I sit at my desk and say, “Come Holy Spirit, renew a right spirit within me,” or, “Create in me a clean heart, O Lord.” Then, depending on if I’m in draft mode, I work from a chapter outline and allow inspiration to guide me. If I’m in research mode, I am either reading source material in books or online and then taking notes in my research files. I also build my world with various photographs depicting the characters, setting, history, and so on. As you can see, my assistants lounge beside me until I take a break around 9:00 a.m. to workout for an hour or more. When I return to work, this is usually what happens …
Then I continue for another hour or two before inspiration fades and I move on to other work. If I am singing for a funeral, I spend an hour rehearsing and praying for the family of the deceased and ask God to grant me His wisdom in planning my approach to the music requested. After sitting for so long, I try to remember to stretch by back over an exercise ball.
For those of you that sit at a desk all day, I highly recommend taking frequent breaks to stretch your spine in the opposite direction (extension). In upcoming posts I will share photos of exercises that I usually do to counteract the immobility of sitting at a desk. As with any new exercise, make sure you have your Doctor’s approval before you integrate anything I share. If any exercise hurts or aggravates an old injury, it is extremely important that you listen to your body and ease off and seek medical attention, when appropriate.
The first principle in Pilates is breathing. Breath control oxygenates your blood and assists in your movement. Generally, we inhale through the nose on extension and exhale through the mouth on exertion/flexion of the spine. You will want to place your hands on your ribcage and breathe into your hands, feeling your ribcage expanding while you fill your lungs. On your exhale, you will breathe through your mouth as you feel your ribcage deflating and funneling down toward your waistline. Practice this technique a few times before you stand up from your desk and take a break.
The second principle is pelvic placement. For this exercise, it is best to be on your back with your knees bent and feet flat on an exercise mat in line with your hips, but you can also use your chair. If seated, snug your back against the chair and on your exhale, using your core muscles, tilt your pelvis backward until your low back (lumbar spine) is flat against the chair. Then, as you inhale, allow your pelvis to tilt slightly forward again. In the beginning, this is plenty of work, but in time, most students move forward to a neutral spine, which we can discuss at a later date. When working on your core muscles, remember to pull your navel toward your spine like you are pulling your tummy in to zip up a pair of skinny jeans. *It’s important to note, we all have unique shapes and sometimes the lumbar spine will not press flat. Be gentle with yourself and know that all exercises can be modified to meet your needs.
The third principle is rib cage placement. A great way to teach this is by lifting your arms overhead on an inhale, if you’re able. When you do this, you will notice how the ribcage fans outward. Now, slowly lower your arms on an exhale and feel your ribcage funneling downward toward your waistline. Your tummy muscles attach to your ribcage and provide support for your spine. It’s a good practice to use your tummy muscles when you lift your arms and when you extend your spine. When you attend a Pilates class, instructors will check your alignment for you to make sure when you’re flexing your spine forward that your ribcage is funneling downward and not outward.
The fourth principle is scapular movement and stabilization. We will repeat the same exercise of lifting our arms overhead, still in a seated position, if comfortable. On an inhale, try to lift your shoulders towards your ears as your fingertips reach for the ceiling. Then, on an exhale, slide your shoulders down away from your ears, feeling the back of your shoulder blades (scapula) glide into place on your ribcage. Now, lower your arms to reach in front of you and extend your reach as far forward as it is comfortable, feeling your shoulder blades separating (protracting). Then, slide your shoulders backward, feeling your shoulder blades returning (retracting) to their original placement along the spine. This exercise trains your shoulders to be in proper alignment and reduces tension in the neck and shoulders. The next time you feel neck strain, check where your shoulders are in space. Are they near your ears, like earrings?
Lastly, the fifth principle is head and cervical placement. A common posture for those of us working at a desk is for our chins to jut forward as we hunch our backs over our keyboards. Instead, sit up straight, place your finger on your chin and press backward until the space between your chin and chest can hold an orange. In a class, we would have you on your back, knees bent, feet flat on the mat, and arms along your sides. Then you would nod your chin toward your chest (inhale) as you flexed forward (exhale) reaching toward your toes, lifting your head and shoulders up from the mat. Hold for an inhale before slowly rolling back down on the exhale. This aligns your neck with your spine while in flexion.
To work on extension, you would roll on your tummy, elbows bent, hands by your shoulders, and legs open as wide as the mat, if comfortable. Then inhale (extension, remember) and press into your hands, keeping your chin slightly nodded (can’t hold an orange) as your chest lifts only until your bottom rib stays on the mat. If done correctly, you will feel length in the back of your neck as you extend your back. On your exhale, return to the mat. Ideally, if I was to check your spine in alignment, I could rest my forearm along your spine and neck without a huge gap or your head too far back. Please keep in mind, all these principles are mentioned throughout a Pilates class and it takes time to anchor them as habits. So in the coming week, just choose one to work on as you take a stretching break from your daily labor.
Fall is upon us, so in my next blog I will share a link to my favorite cider donut recipe along with my healthy swaps.
Blessings of health and joy to all of you this week!
Welcome to my maiden voyage into building a website! Please forgive all the bumps along the road as we get to know each other.
I learned this year that I need to have a website for the blessed day that my novels are published. I thought I would start it early so we can journey together down the long road of publishing. I’m currently in the submission process for a romance novel (set on Mackinac Island) and a fantasy/historical fiction novel (set in post-WW2 Normandy).
Now for the hardest part for me … the about me page. It’s so much easier to meet new friends at the local cafe and share our stories over a cup of tea or coffee. Please pour yourself a cuppa, and join me for a trip down memory lane.
My love of stories, nature and science was nurtured from a young age by the vivid tales my great-grandfather shared about his family farm. Additionally, my mother was involved in wildlife rehabilitation and we were seldom without a variety of orphaned wild mammals and birds in our household, especially raccoons. These unique experiences led me to pursue a Bachelor of Science Degree in Environmental Studies and Applications from Michigan State University. My degree equipped me with a wide array of research and writing skills. After working in the field for several years, I was offered the opportunity to join a Pilates Studio as a teacher. This led to a transition from Environmental Science to Exercise Science and supplemental certifications in Pilates, Yoga, and Personal Training. I opened my Pilates Studio, Body Pilates, Inc., under the umbrella of my first Pilates teacher and then the business expanded to such a degree as to require a relocation and expansion.
During this time, I discovered many of my clients were unaware and disconnected from the origins of their food sources. I was delighted to share stories from my great-grandfather and teach simple holistic nutrition. One of my client-turned-friends was an employee at Discovery Channel. She intuitively sensed I missed writing and research and encouraged me to explore creative writing and asked me to write a pitch for a Pilates Fitness program for their channel, FitTV. Through her encouragement (thank you, Paula!), my interest in creative writing was ignited and I began researching screenwriting and children’s literature. Shortly thereafter, my husband was transferred to Michigan and I closed my studio with the desire to pursue writing.
I had a budding passion to instill a greater love and appreciation for nature and wellness within the context of family entertainment. I sought further education with Southampton’s Children’s Literature Conference and Interlochen’s Adult Screenwriting Workshop. It was an honor to have the New York Times Best Selling Author, Emma Walton Hamilton, as my picture book professor. Her mother, Dame Julie Andrews, made many dreams come true when she visited campus and read poetry to us.
My writing encompasses Christian romance, middle-grade to adult historical fiction, Christian fantasy, children’s literature and animation, and romantic comedy screenplays. I infuse my writing with an enthusiastic passion for all creatures great and small, nature, music, and healthy living. I cultivate my passions further by serving in music ministry and children’s religious education.
So that’s my story so far. Since I’m in the submission process, I will update my posts as I hear news to share and perhaps share Pilates and recipes while we wait together.
Bree Borkowski 