Prevent or reduce stress with mindfullness

When people are stressed, then do different things. People have their own methods. Some use a therapist, a friend, sex, elevated alcohol intake, read books, exercise, spend time in nature or use a coach or psychologist, when they have some challenges or crises in their lives. Not all ways are appropriate. It may also depend on what challenge you have in your life at the current moment. Gradually, over time, you find out what help & bring you in mental balance.

We can all be stressed. Sometimes I use mindfullness meditation & exercise to reduce stress and be in mental balance. Therefore, this blog post is about mindfullness training & meditation.

Mindfullness – What is it?

Mindfullness can be described as a specific, bodily, intentional orientation in relation to focusing one’s attention on something specific. The focus is to be open, curious and present in the present in a non-judgmental or judgmental way (Bishop et al., 2004; Germer, 2005).
Mindfullness originates originally from philosophical traditions, but is often associated with Buddhist philosophy and psychology (Bikkhu Bodhi, 2000; Nyanaponika, 1998). Studies show that mindfullness meditation has positive effects on eg. stress, chronic pain, depression and eating disorders etc. (See Baer, ​​2003; Melbourne Academic Mindfulness Interest Group, 2006).

Mindfullness – Where & when can I do it?

In principle, you can practice mindfullness in all places and times of the day – in different lengths and contexts. You don’t necessarily have to sit in a particular position or get up a certain place with a yoga mat. Beautiful, idyllic places and places where you feel comfortable may give you a better general experience of the meditation – the feeling of well-being and the landscape etc. When you make more effort out of something, I also think that it mentally gives a better effect.
Mindfullness can also be exercised when cycling, running or hiking alone or with others in the forest. As you run, you can focus on the breath. When you eat an apple, you can focus on the taste. When walking in crowds, you can also choose to focus only on the breath.
The fact that you focus is the main essence. The essential thing about meditation is, that your awareness of a particular point is gathered. The thoughts are focused on what you are currently doing.

I do mindfullness training when I walk up the mountain with skins on my skis. Skitouring.
I also do mindfullness training when I walk up the mountain with skins on my skis. Skitouring.


Mindfullness – examples in practice?

SHORTER SELF-TRAINING UNITS EVERY DAY

As you understand what mindfullness is, try to do the following at least once a day. Here are a few examples:
• Brush your teeth and only think about brushing your teeth
• Drink coffee and think only of the coffee; how does it taste, is it hot?
• Eat a piece of fruit or cake – focus on the taste.
In addition to focusing on bringing awareness to a particular point, you are also training the presence in the situation.

Mindfullness Meditation Training

You can “go” to mindfullness classes as you go to a yoga – or other classes. It can be motivating for people, who can’t get along on their own or need to get started. It’s just to find out who makes such hours close to you. Online you can also google “mindfullness meditation classes” and you will find different directions and avenues. Online classes as well. On youtube, there are also many examples of guided mindfullness meditation.


EXAMPLES OF 1 HOURS OF SITTING MEDITATION:

Once in a while, I do a kind of meditation called “informal mediation”:

10. min. breathing exercise

30. min. Body scanning (awareness of different body parts)

20. min mountain / sea meditation

The meditation can be at home, at the beach or the sea. Or where you find it cozy. Personally, I prefer to practice this kind of meditation somewhere in the mountains or at the beach – if possible. If the weather does not allow it, then a warm, cozy room with a pillow, candles and a blanket can also be the case. It is important to have a good time.

Mindfullness during sports activities


Not all people can or want to practice mindfullness meditation sitting somewhere, because it doesn’t make any sense. For them I will suggest doing it during sport activity:
Unconscious – I also do mindfullness training when I’m out skitouring up the mountain/ back country skiing, cross country skiing, cycling or running longer distances. Sometimes it can be so hard or challenging that I focus only on every step and breath I take. Then I’m doing Mindfullness training as well.
Mindfullness training is comparable to being in a state of flow, which provides the same positive psychological effects as mindfullness meditation. Like mindfullness, the experience of flow can gather awareness, thoughts and awareness of a particular point (Csikszentmihalyi (2005)). This can help you automatically reduce your stress level, because you become better at concentrating on what you need to focus on.

Mindfullness – The ability of concentration in daily life improves

Mindfullness training makes me better at focusing on everyday tasks – without eg. to look at my phone 10 times an hour or other things that take my concentration. It makes me less stressed, because I learn to be present in the moment with things that I’m doing – I get more effective …

If you want to have mindfullness training coaching from me – ONLINE or IRL, then contact me .

/Anne-Louise @freeridegirlom

Ski holiday for non skiers ST.ANTON am Arlberg: 10 THINGS TO DO

SKI Vacation for non skiers. Many have family members, who doesn’t want to ski or are not able to ski because of a reason. I have listened 10 things to do in and near St. Anton am Arlberg – for non skiers.

1. Tobogganing – Here in St. Anton you don’t even need to walk up. You can take the Nasserein gondola up to Gampen. Up there, there is a long, beautiful toboggan road way and down to town. Get more specifik information by clicking here .

2. Walking / Wandering outside in nature
Being outside and getting some fresh air is always good for you. Around St. Anton am Arlberg there are many marked wander routes around the snow covered mountains. Many options. Beautiful experience.

If you are only onto small walks, I can highly recommend a walk though the beautiful mountain town St. Anton am Arlberg & maybe have a look in all the shops & a coffee break in between.

Or

A walk in & around Pettneu am Arlberg. I recommend you to visit this little amazing mountain village. It’s situated around 7 km outside St. Anton am Arlberg. You can walk, take the car, taxi or the ski bus out here. Pettneu has a really beautiful walking road up in the mountains. You can take a break at “The Almfrieden hut” and get some food (e.g soup or Kaiserschmarrn) or drink a hot chocolate and walk down again or take the skis or a sledge down…

St. Christoph, Zürs, Lech am Arlberg or Stuben or Sonnenkopf am Arlberg is also worth visiting.

3. Playtime in the snow

When there is snow, there are a lot of options… Not everything has to cost money – & playing in the snow is for free. You can do it alone or with your family – build snowmen – make snow angels or iglos – snowball games and other snow activities.

4. Taking Pictures

Of the landscape or yourself.  Or maybe you meet a person, who wants to help making a photo of you in the beautiful surroundings. Photos are always great memories from your holiday.

5. Coffee – cakes – eating

Many nice places to go. Of course I have my favorites, but ask me private in a message, what I recommend or follow me at instagram in winter and look at my stories 🙂 @freeridegirlcom .

6. Arlberg Wellness Centre

In the middle of town, you will find Arlberg WellCom . Here it is possible to do fitness training, yoga, sauna & swimming or get a great massage. I often go there for a swim – Say hello, if we suddenly meet 🙂

7. Aprés Ski 

There are actually many people, who just come to St.Anton because of the great Aprés Ski situated on the mountain. They sleep long, heading for après ski and party the whole night long…

The most crowded /popular places start with the après ski music around 15.30/16.00 o’clock: The Mooserwirt, Crazy Kanguruh & Taps.

Otherwise it’s a bit more quiet après ski down in town. I can recommend Underground on the Piste & Anton Bar situated next to Galzig Bahn in 2 different directions… In center of town there are also Aprés Ski places, but I never get so far, so that’s why I can’t recommend them right now 🙂 If I have forgotten some important places, let me know.

8. Train trip to Innsbruck

Do you miss the “Big City” feeling already after some days in the mountains? Well.. Then you can take a train trip to Innsbruck. Innsbruck not like very big, Big, city, but it’s the capital of Tirol (my opinion), and beautiful architecture combined with older buildings. At Christmas time it’s very nice. I think all cities and towns are in Austria.

But also just the train trip from St.Anton am Arlberg through the mountains to Innsbruck is an experience it self. There are directly trains from St. Anton train-station to Innsbruck.

9. Arl.Rock Sport-park & Resto-bar

Great activity place situated next to the train station: Climbing & bouldering. Tennis courts, squash court. Bowling. Newest activity is the trampolines. Also there is a sport bar & thai restaurant inside the building. The food from the Thai restaurant taste amazing. I recommend.

10. RELAX AT YOUR HOTEL

Maybe you should just give your self some time to relax & be nice to your self. Sleep long. Have sex with your partner or masturbate. Eat a long breakfast, enjoy your coffee. Read a book or the newspaper magazine you love to read. USE YOUR WIFI. Do all things in slow motion. Get a massage. Go into the wellness & sauna area if possible. One day fully relaxing can be good for you.

No skiing on a ski holiday can also be a great holiday!!

Sure I have forgotten something above. The Arlberg Area have so many things to offer. It will take too much of my time to write down. If something very important is not in the text, then let me know 🙂

OTHERWISE:

The Tourist Information Office of St. Anton am Arlberg can give you the best tips for your ski holiday & activities to do.

I WISH YOU A PLEASENT HOLIDAY!

/Anne-Louise @freeridegirlcom

Skiing during pregnancy?

YES or NO? Is it safe?

NOTHING is Safe in this world ?! DO WHAT YOU FEEL FOR!

Maybe it’s good for you, but if you feel doubts, anxiety or fear about it, then you shouldn’t ski, but do something else. A pregnancy is only 9 months.

MY OWN EXPERIENCE

Here below is my EXPERIENCE about skiing during pregnancy and my recommendations to women, who consider to ski during pregnancy.

I was pregnant the whole winter season 2017/2018. Skiing is a big part of my life (passion, work & identity).

In the first 3-4 months of pregnancy, I skied like I “normal” do. On a relative high ski level. What I wanted to do, but could control without doing wild races etc. When I was 5, 6 & 7 months pregnant, I skied more gentle and soft: Skiing at empty areas is really important  – with pleasure and joy and control… When I was around 6 months pregnant, I also did a little skitour; Rendl, Kreuzjochspitze, Kappl & back to Arlberg. I love this tour. I had a good time with my partner, and I wouldn’t do it, if I didn’t felt well.

Around 7 months of pregnancy it got hard getting my ski boots on and off. My stomach got bigger. I felt I had to stop. I felt quite big & heavy. Also the pressure DOWN… OMG!

skiing while pregnant. Schöngraben powderrun. St. Anton am Arlberg. 14 December 2017.

SKIING 1 YEAR LATER

When I compared my skiing one year later (2019), I could feel I was much more lighter on the skis, and I my body was not so tired after skiing than when I was pregnant. While I was pregnant and went skiing, my body got much faster tired than normal. In the situation I could not feel it, but afterwards (2019) I could. I felt that change a lot during this ski season (2018/2019). But remember I did not only ski one week /year, when I was pregnant. I skied maybe 4 times a week / 5 months…

I also only gained 12 Kilogram in weight during my whole pregnancy. But when you get pregnant or fat (suppose it’s the same process), your body get used to the more weight naturally, so your body grow and you don’t always see it, before you watch yourself in the mirror. Also “fat” people feel more tired or feel more energy, when they have lost some weight 🙂

Did I have any doubts skiing while pregnant?

I only got my doubts about skiing during pregnancy, when other people told me not to. Some people were not really nice to me. Maybe they just wanted to help me the best. I got sad, when some people people found it crazy skiing during pregnancy, but I did what was best for me. They don’t know me. I know my self best. What’s good for me. Especially men always had an opinion. They don’t know how it is to be a pregnant woman at all!

When mum is happy, baby is happy in your stomach as well.

DEPRESSED or SKIING

I listened to myself, and it was a good choice, because skiing was good for me. Much better than sitting at home and getting Frustrated or Depressed. I almost ski like I walk, and I felt good about it. Cold air, snow and sunshine helped my pregnant health… Getting out each day skiing while pregnant was much better for me than sitting at home watching a movie with chips and feeling more fat! It makes me depressed being too much inside – and my body cannot handle just being lazy.

ACTIVE PREGNANCY

I was very active during pregnancy. Every day. Swimming. Skiing & a lot of walking with the dog. It was a good time. The baby had a good time as well. I had a good time pregnant. If I made too much of nothing, I started to get headache or got sad or something what wasn’t good for me. Fresh air and movement & healthy food was one of my keys to a healthy pregnancy. Only in the end of my pregnancy, I just did very calm stuff. I slowed down a lot, because the pressure down was heavy for me & my body….

Staying active during pregnancy is always good. You also produce more endorphins, which leads you in a more happy mood. I also believe that you get a more happy child, if mum is happy.

(My child is a smiling little boy now, maybe it’s just a coencidence, but he is often in a great, smiling mood)

If you suddenly start to bleed or it hurts, some unexpected happening, then you have to stop, but that’s with all sport activity…

BECAUSE I SKIED DURING PREGNANCY DOESN’T MEAN YOU HAVE TO

Not every woman is like me.

ADVICE TO YOU – PREGNANT & SKIING: 

Firstly: I wouldn’t go skiing, if I was a totally beginner. Then the risk of falling is VERY BIG! Skiing is a high impact sport and there is a higher risk of falling or collision. If you are an experienced skier there is less risk of such things happening.

Second:  Most important is to avoid the big crowds on special rush hours. If you don’t know the area well, you can consider to book a ski instructor, who knows which areas are more quiet during the day, so you can avoid the “dangerous rush hour” places in the ski area.

BE AWARE OF: Especially In 3 trimester falling on your bump or people running into you can be dangerous for you and your baby…

Anyways, RISK IS RELATIVE & accidents can suddenly happens – you can have bad luck.

For me it would be more risk involved to walk on the street in winter with ice or going on a bike than skiing. You can also fall down some stairs or somewhere in your house on your stomach.

SKIHOLIDAY WITHOUT SKIING

If you go on a skiing holiday and are pregnant, you don’t necessarily need to ski or cancel your trip with your family, because you got pregnant. You can do lots of other stuff than skiing e.g. walking in nature, swimming, wellness, reading a book etc., while the other part of your family goes skiing.

Peak Season – February -Ski instructor – St. Anton am Arlberg

It’s the beginning of February. High ski season is starting in one week in St.Anton am Arlberg / Arlberg (actually whole Tirol, Vorarlberg, Salzburg etc). All Ski-schools are getting busy, and it can be difficult to get a certain private ski instructor or off-piste guide, if you don’t book in advance.  

Most people have a tendency to book a last minute ski instructor, because booking a ski instructor isn’t the most important thing to think of firstly, when going on a ski holiday!? 

There are several ski schools in St.Anton, and of course you can just show up in one of the schools and book for the day for private or group lessons.

Just have in mind that in high season it can be more difficult to get the instructor you wanted from last year or an (experienced) instructor or the one, who speaks your language, because they are simply fully booked (peak week from 10 th of february etc).  

Also the group lessons for kids and adults can be quite crowded  (max. 12 people).

But when people first get the experience, that it’s difficult to get the instructor they want, they learn – next time – to book long time in advance.

So do you know long time before, that you are going on ski holiday in high season – especially in February and you need a certain ski instructor to ski with, then I will give you an advice:

REMEMBER:

IF YOU HAVE A FAVORITE SKI INSTRUCTOR, Then book him or her a long time before – if possible – if you want to make sure you will ski or your kids or wife/husband will ski with the instructor they want to ski with…

It gives less stress – and on a holiday it’s important not having stress, but pleasure, togetherness, joy, fun and eat and do things that makes you happy :-).

I hope it was good information for you.

/Freeridegirl alias Anne-Louise

 

 

 

Why freeridegirl.com ?

 

Some people ask, why I don’t compete in FreerideWorldTour, when I have named my homepage: www.freeridegirl.com ?

For some years back, I named this homepage/blog “freeridegirl.com”, because the name/domain wasn’t taken & I love skiing powder & being out in nature, away from people, away from the daily life pressure. Also I will show the world that skiing in off-piste is not always about competing (there are too much of that in the world),  but also about other aspects such:

The Feeling, The flow. The freedom. The unity between people hiking up a mountain top, being out in the nature, the moment, the wildlife etc.

IMG_4721

 

 

 

 

 

 

 

 

I might have the ski level to compete in a FreerideWorldTour qualifier (I can ski :-)), but it’s not my intention with skiing.  I’m also not interested to get injured, and each thing to each time. Right now I don’t feel for it. I like to play around on the mountains with friends and teach people and clients and give them a good experience out in the snow.  

Since childhood my whole life has been very competitive (between family, friends, relationships, work, schooltests etc). It was always about being the best, and for what reason?

recognition, satisfaction, making yourself happy, sponsors, and other people happy etc. You might have some additions ? 

Many people like to be the best, and competition makes many people happy, but competition can also be associated with a lot of pressure no matter what subject it’s about. And too much pressure is unhealthy… Or at least for me!

I love skiing in off-piste without competing on higer levels. Off course I compete against my self and sometimes agains my boyfriend or brother etc., ( instinct) : -))  making my own goals etc., and I still compete unconsciously with some people while skiing, because I have it in my blood, it was a part of my upbringing. But you can also be a FreerideGirl without competing too much. I just want to show another aspect of it to people. My passion is not always about competing or being the best.  Once it was – but not anymore. Good for that! 

And I have come to this point:

Many people live through to achieve. Sometimes you just have to get to a point that you are good enough as a human being without having to be the best. The people who love you from the heart, they will always be there for you whether you win or lose. Do you understand?

/Anne-Louise