Self-Actualizing Characteristics

from Cindy Clemens, Life Coach

In a recent newsletter from Cheryl Richardson I came across an interesting list of characteristics for self-actualization from Abraham Maslow, founder of humanistic psychology.

Maslow’s Self-Actualizing Characteristics

• See problems in terms of challenges and situations requiring solutions, rather than see problems as personal complaints or excuses.


• Need for privacy and comfortable being alone.


• Reliant on own experiences and judgment – independent – not reliant on culture and environment to form opinions and views.


• Not susceptible to social pressures – non-conformist.


• Democratic, fair and non-discriminating – embracing and enjoying all cultures, races and individual styles.


• Socially compassionate – possessing humanity.


• Accepting others as they are and not trying to change people.


• Comfortable with oneself – despite any unconventional tendencies.


• A few close intimate friends rather than many surface relationships.


• Sense of humor directed at oneself or the human condition, rather than at the expense of others.


• Spontaneous and natural – true to oneself, rather than being how others want.


• Excited and interested in everything, even ordinary things.


• Creative, inventive and original

Red Mountain Resort Sizzles this Summer with New Activities

St. George, UTAH, April 18, 2011 – Red Mountain Resort is gearing up for a hot summer season by offering a medley of exciting new programs designed to engage the mind, body, and spirit. With activities ranging from stimulating adventures, to spiritual and educational programs, the award-winning active destination is a perfect place to spice up the lazy days of summer.

"We continuously strive to create conceptual and unique programs to elevate our guests both physically and spiritually,” says General Manager Tracey Welsh. "We urge guests to take chances and try new activities they would normally shy away from. By doing this, we guarantee they’ll discover a newfound passion and want to come back for more."

Guests can select from the resort’s hot, new activities this summer including:

• Rappelling ($119 per person): Nothing beats the adrenaline rush taking those first few steps backward off a cliff! In this thrilling three hour adventure, guests can "take the plunge," as they descend the edge of the 150-foot Cougar Cliff. An expert Zion Rock & Mountain Guide leads the way on this exciting excursion.


• Touch of the Spirit Clay: Anasazi Pottery Group Workshop ($100 per person): In this exclusive workshop, participants craft their own pottery utilizing ancient Anasazi techniques and tools. In addition to shaping pottery by hand, participants use native southwestern plant brushes and paints made from natural ground minerals and vegetation from the surrounding area to decorate their pottery. The workshop is available on Saturdays from 3 p.m. - 5 p.m. during the summer season.


• Walk the Medicine Wheel Add-On ($650 per person): During this four night program, participants learn the sacred practices of shamanic healing and medicine wheel teachings. The program, led by shaman spirit guide Betina Lindsey, invokes the traditions of ancient healers and gives participants the chance to connect with their natural surroundings and spiritual practice.


• Zion Narrows Hike ($199 per person): A perfect summer adventure for those hoping to cool down and experience the breathtaking views of red rock country as they venture through Zion National Park. This eight hour adventure runs along the park's Virgin River amid stunning 1,000 foot canyon walls. Participants can cool off in the shade of the canyon walls as they wade through the river or pack on the heat as they hike along exposed sandbars. A boxed lunch, use of hiking poles and water shoes are included.

In addition to new activities, Red Mountain offers guests the unique opportunity to personalize their activities with Custom Adventure trips led by experienced guides. The price for the Custom Adventure is $45 per hour per person. Whether it’s brushing up on mountain biking skills or exploring a new territory, guides offer everything from personalized hikes to trail runs to archaeological adventures.

All activities including the Custom Adventure can be added on to the resort’s popular Signature Package which starts at $230 per person per night, based on double occupancy and includes:

• Daily Guided Morning Hikes


• Three Delicious & Nutritious Meals Daily


• Deluxe Accommodations


• Unlimited Fitness Classes


• Healthy Life Classes & Events at the Wellness Center


• Personal Discovery Activities


• Eat Well, Feel Well Cooking Demonstrations


• Complimentary In-Room High-Speed Internet


• Use of Resort Amenities including Indoor and Seasonal Outdoor Pools, Bicycles, Walking Trails, Strength & Cardio Studios

Guests can begin planning their summer adventure today, as Red Mountain is easily accessible from Las Vegas' McCarran International Airport. In addition, the newly opened St. George Airport offers intrastate jet service between St. George and Salt Lake International Airport as well as daily flights via United Express Los Angeles.

Nestled in the high desert red rock bluffs of Southwestern Utah, Red Mountain Resort is a one-of-a-kind active destination retreat, inspiring guests to pursue health, balance and joy. With one of the country’s most breathtaking natural settings as its backdrop, the resort features a comprehensive selection of fitness programs, outdoor and hiking adventures, nutritious cuisine and personal discovery services. Highlights include the year-round outdoor recreation programs at nearby Zion National Park, unlimited on-property fitness classes, and seminars hosted by some of the leading minds in health and wellness. Red Mountain Resort also features the Sagestone Spa & Salon, named one of the top spas by Condé Nast Traveler, Fodor’s, Allure Magazine, Forbes.com and USA Today. The new St. George Municipal Airport, opened in January 2011, allows visitors an easy commute, while Las Vegas is a mere two hour drive from resort property. Red Mountain is located at 1275 E. Red Mountain Circle, St George, Utah 84738. For reservations call 435.673.4905, toll-free at 877.246.HIKE, or visit RedMountainResort.com.

Media can also visit www.louhammond.com for latest press releases and images. Follow on Twitter at www.twitter.com/LouHammondPR or visit the Facebook page at www.facebook.com/louhammondpr.

May Specials at Red Mountain Resort

Visiting in May? Check out our specials!

Sagestone Spa & Salon
Book two services & receive a FREE Mani or Pedi or a Davines Energizing Scalp & Hair Treatment!*
Purchase two services from our Massage, Facial or Body Treatment menus and receive a complimentary 50-minute Manicure or Pedicure of your choice or a Davines Energizing Scalp & Hair Treatment. (Service cannot be part of a package.) Contact Sagestone Spa & Salon at 800.690.9215 or 435.652.5736.

FREE gift on Mother’s Day for every woman enjoying a Facial!*
Don’t forget — Gift Certificates are available and make the perfect gift on Mother’s Day or any day.

Wellness Center
FREE Bone Density Assessment with the purchase of a Foot & Gait Analysis or Acupuncture session.*
Your free Bone Density Assessment will help you bone up on valuable information about osteoporosis, the silent disease. This analysis utilizes state of-the-art equipment called Dexa, to determine the overall health and strength of your bones. Contact Sagestone Spa & Salon at 800.690.9215 or 435.652.5736. Value: $50

Get a FREE Figure 8 Fitness Band when you buy a Private Fitness Session*
Enjoy a private, one-on-one workout from the variety of fitness classes offered at Red Mountain. Have a favorite instructor or class you want to advance in? Choose from ZUMBA®, Nia®, Chi-Ball™, Stretch, Hip Hop, TRX™ or any of our other offerings. Contact Sagestone Spa & Salon at 800.690.9215 or 435.652.5736. Price: $49 (50 mins)

Outfitters Store
25% OFF Heart Rate Monitors & Hydration Products

Ready for a Challenge? Try a Custom Adventure!
Create your own adventure, whenever and wherever you want to go! Our guides can provide an individualized hike, climb, bike ride, trail run or archaeological adventure. Advance your skills through personalized instruction provided by our professional instructors. Challenge yourself as you reach new heights by experiencing unique hikes like Red Mountain Traverse, Red Rock Rope to Rope or Gateway Canyon. The options are as varied as your imagination! Only $49 per hour, per person. Contact the Adventure Concierge at 435-652-5712 for details.

*Special pricing based on availability and subject to change through 5/31/11. Does not include tax or gratuity. Discount applied to regular price and cannot be used in conjunction with any other discount. Gift available while supplies last.

Happy Earth Day at Red Mountain Resort

Happy Earth Day! At Red Mountain we feel it's important for everyone to take time to reflect on our place in the world. With that in mind, we've created the following activities to share with our guests.

Pre-Hike Earth Day Sound Healing
Bud Howard will set the tone for the morning hikes with the sound healing of
his Native Flute music.

Earth Day Meditation Hike
Bud Howard will lead a special Earth Day Meditation Hike.

Walk the Medicine Wheel with Betina Lindsey, Shaman Spirit Guide
The Medicine Wheel represents the “sacred hoop” (circle of life) of birth, death,
and rebirth. Anciently, it is found in all indigenous traditions and teaches us to
commune with spirit, self and nature.

Each stone or spoke placement in the wheel focuses on a different aspect of
living. Take time to hear the Earth’s song and reflect with gratitude on each
aspect of your life as you walk the circle.

Earth Day Fire Ceremony with Betina Lindsey, Shaman Spirit Guide
Finish your evening at a fire ceremony in celebration of Earth Day.

World Tai Chi Day in the Red Rocks

People from around the world will come together on April 30 at 10 am local time to experience World Tai Chi & Qigong Day... to "breathe together ... to provide the world a healing image of our planet and our people."

At Red Mountain, Tai Chi instructor Bud Howard will lead guests through a trans formative experience at 10 am on our Lava View Lawn. The view of the lava field and red cliffs will help create a truly memorable participation in World Tai Chi Day.

Bud will also celebrate the day in the evening with Tai Chi in Snow Canyon State Park. The spirit of Snow Canyon will sneak softly into the soul during this sunset session. The nurturing energy from the rocks will radiate upward into the body refueling its natural healing capabilities. Native American Music will allow guests to practice the universal form and graceful images of Tai Chi while immersing in this mediation in motion connecting mind, body and spirit.

*Source: http://www.worldtaichiday.org/

One Person Can Make a Difference

By Cindy Clemens, Life Coach

Last week I had the pleasure of hearing Greg Mortensen speak in St. George, Utah. It was fundraiser for the Dove Center, the local domestic violence women’s shelter. I have been a huge fan of Greg Mortensen since I read his two books, Three Cups of Tea and Stones into Schools, last fall. He is an amazing man who decided to build a school for a small village in the mountains of Pakistan after the village people cared for him after an unsuccessful attempt to climb K2. His story is a very inspiring example of how one man’s vision can make a huge impact on the lives of thousands of people. For the past sixteen years, his non-profit foundations, the Central Asia Institute and Pennies for Peace, have built over 170 schools in Pakistan and Afghanistan, with at least half of the children attending being women. I left his talk wondering what nuggets of wisdom I could share about how we can all dream big and make a difference in the world. Three key points have stayed with me, and I’d like to share them with you.

First, he reminded me how important it is to get involved in a cause, group, or activity around which you have a great deal of interest and passion. Volunteer and community service work usually comes out of your “free” time, and in order to not resent giving up that time, you need to feel the reason is worthwhile and you are being nourished and fed by giving your time, talent and treasure. This means seeking out those groups and events that speak to your heart, rather than being roped into doing something that someone else wants you to do. Greg Mortensen had a love for the people and the terrain of Pakistan. Not everyone has the same passions and interests. You need to be careful to say “Yes” when the cause resonates with your heart and gut. Only then will you freely and willingly give and feel motivated to share yourself and your time.

Second, it helps to have a very big, compelling vision of what you want to accomplish. In fact, if the vision is so big you cannot possibility imagine how you can do it by yourself. That is actually a good thing. It means you will need to tap into the Universe for help and guidance, and that is when things really start to happen. When Greg Mortensen returned to America with his dream of building a school in the remote mountains of Pakistan, he soon realized he needed financial help. By reaching out to everyone he could think of, he found his angel and was able to go beyond the one school. He also learned quickly to listen to the tribal elders and not try to make all the decisions himself. This enabled him to turn the reigns over to the local people to run the school, and allowed him to move onto the next building project.

Third and finally, it seems essential to maintain a firm conviction that you can be the spark that starts the fire – that one person can make a difference. Your vision may seem vast and difficult, but you must keep the idea alive. Share with those you know what is making you excited and passionate. Surround yourself with other like minded people to keep your commitment strong. One of the first things Greg Mortensen did was to find the right people in Pakistan who share his belief that education is the key to giving hope and a better future to the people of Pakistan. And he found people in America who wanted to help – especially school children who could collect pennies and learn how their contribution would improve the lives of children half way around the world.

I am so appreciative to have been touched by Greg Mortensen’s spark, and I intend to put some focus and attention on how I can make a difference. I encourage you to do the same.

May Activities at Red Mountain Resort

May 2 - 8 Detoxification & Renewal
Dr. Brad Crump, Red Mountain Health Services Manager
Improve mind, body and spirit while learning healthy methods to rid your body of toxins.

May 8-15 Weight Loss & More!
Dr. Brad Crump, Red Mountain Health Services Manager
Sustainable weight loss is achievable when you have the right tools and know how to make good choices.

May 10 The Path Less Traveled
See parts of Zion National Park that few visitors get to see with guides from the Zion Canyon Field Institute. This all-day hike starts at the East Mesa and reaches the pinnacle at Observation Point.

May 13-14 - Unstuff Your Life
Andrew J. Mellen, Professional Organizer and Coach
Kick the clutter habit and completely organize your life for good with Andrew J. Mellen, professional organizer and author of the book "Unstuff Your Life!"

May 15-22 Weight Loss & More!
Dr. Brad Crump, Red Mountain Health Services Manager
Sustainable weight loss is achievable when you have the right tools and know how to make good choices.

May 15-22 Fitness Boot Camp
Kim Watters, Red Mountain Fitness Manager
Your mission is to find fitness activities that you'll love so much you stick with your commitment for improved health.

May 18-22 Emotional Fitness
Andrea Hanson, CEHP, Energy Therapist
(Trained & certified by Dr. Deepak Chopra)
Witness and experience the profound emotional peace and freedom that can be attained through this multi-cultural, multi-dimensional emotional fitness approach to healing.

May 22 Sunrise Meditation & Celebration
Andrea Hanson, Energy Health Therapist, Yoga & Meditation Instructor
(Trained & certified by Dr. Deepak Chopra)
Celebrate the gifts of a mindful life and experience renewal, rejuvenation and inner peace in the heart of beautiful Snow Canyon. Contact the Concierge to register. Cost is $35.

May 22-29 Weight Loss & More!
Dr. Brad Crump, Red Mountain Health Services Manager
Sustainable weight loss is achievable when you have the right tools and know how to make good choices.

Touch the Spirit of Clay

By Tracey Welsh, General Manager

Our new “Touch the Spirit of Clay” pottery workshop is a natural fit into our guest programming at Red Mountain Resort. Working with the clay offers many lessons, from the rich history and methods of the Anasazi, to the joys of decoration and creating something beautiful and useful, using ancient methods. You readily learn that the clay has a spirit or direction of its own, and its texture and workability at that moment lends itself to the creation of your final design. Personally, what I found most delightful, was the time spent learning and creating with other people in my group. We shared a few laughs and celebrated our creations. My Anasazi inspired vessel will now sit on my desk as a fond memory of that day at Red Mountain.

For more information about this pottery group workshop including dates, time and cost, visit our weekly schedule.

Clearing The Way For Joy

By Andrea Hanson, CEHP, Energy Therapist
Trained & Certified by Deepak Chopra

Pranayam is the use of the breath/lifeforce to balance and heal. Here is a wonderful pranayam to assist the real you in clearing negativity out of your physiology which is necessary in order to allow Joy to live and breathe within you.

Mudra: Sit cross-legged, in easy pose or lotus with your spine comfortably straight. Make your hands into a cup with right hand over the left, fingers crossing each other. Lace the cupped hands at the level of the heart center.

Breath: Meditate on the thought you would like to eliminate as you inhale deeply through your nose. Exhale through your mouth, puckering your lips and spitting out the thought into your hands with the breath in a long, slow motion.

Eyes: Looking into the cupped hands.

Repeat this for 3 to 11 minutes.

To End: Inhale deeply, exhale, and with your eyes close, begin to concentrate on all 26 vertebrae from top to bottom of your spine. Feel your spine as if you are feeling a stick in your hand; the more you can feel it, the more energy flow and relief will occur.

This is a Kundalini Yoga Meditation as taught by Yogi Bhajan.

The Path Less Traveled

Join Red Mountain as we team up with Zion Canyon Field Institute to offer an exciting series of hikes in 2011. This all-day adventure from the East Mesa to Observation Point Trail will be led by an outstanding and knowledgeable ZCFI guide. Even if you have been to Zion before, you won't want to miss the chance to see it anew on this stunning adventure.

Our back-country route to Observation Point cuts through strands of ponderosa pine and high meadows bright with drifts of wild flowers. Fires have reduced parts of the forest, but cleared areas provide views of the Mountain of Mystery - 2,000 feet of sandstone rising 6,545 feet above sea level into skies that go on forever. To the south, views open up on Echo Canyon, a narrow fissure in the Navaho Sandstone above the hanging garden of Weeping Rock, one of Zion's most visited spots. At Observation Point, stunning vistas open up down canyon to the Virgin River. On the other side of the Virgin rise massive sandstone monuments - Mountain of the Sun and the West Temple (the highest mountain in the main canyon at 7,810 feet). As you eat your well earned lunch, you will be treated to the fascinating natural history of this remote place from ZCFI guides who have called Zion National Park "home" for years.

Hikes are offered May 10, June 14, July 12, August 9, September 13 and October 11. Contact our Adventure Concierge at 435.652.5712 for details or to sign up for one of these amazing adventures.

March Spa Specials

Indulging at Sagestone Spa & Salon or the Wellness Center is a great way to spend the day after a long morning hike. We offer different specials every month so be sure to check back for April's specials. Day guests from the St. George area are always welcome to pamper themselves with our specials or any of our regular spa, health and wellness services. Visit our website for a full list of services and, if you haven't yet been a Diva for the Day, you are missing out!

Book Two Services & Receive a FREE Mani or Pedi!*

Purchase two services from our Massage, Facial or Body Treatment menus and receive a complimentary 50-minute Manicure or Pedicure of your choice.

Davines Spring Hair Detoxifying Treatment with Gift!*

Get your hair ready for spring. This detoxifying treatment improves stressed hair by using clay to gently remove impurities from hair and scalp while adding protection from future effects of environmental pollution. Treatment includes a relaxing scalp massage and a detoxifying conditioner gift. Price: $65 (50 mins)

Book an Iridology Consultation & Receive a Gift!*

Iridology is the art of evaluating the systems, organs and tissues of your body through a non-invasive process of looking at your iris. This holistic process embraces the mind-body-spirit connection and reveals underlying emotional, physical or spiritual conditions. During the month of March only, you will receive Ian White's two-CD set, "A Simple Guide to Successful Meditation." Price: $125 (50 mins)

Spring Forward With Your Weight Loss Goals with a Resting Energy Expenditure Assessment & Gift!*

Renew your weight loss goals with customized caloric results based upon the Resting Energy Expenditure Assessment. This test will tell you how many calories your body requires to keep itself going each day. Plus, you will receive Dr. Mark Hyman's best-selling book "Ultrametabolism: The Simple Plan for Automatic Weight Loss." Price: $125 (50 mins)

*Gift with purchase available while supplies last.

Dr. Brad's M.E.E.T. the Mustangs Experience

By Dr. Brad Crump, Health Services Manager

In my nearly twelve years at Red Mountain, I have participated in many activities and programs. I have learned something new and important from all of them. Recently, I had the opportunity to be part of the M.E.E.T. the Mustangs program. Being an animal lover, I was so excited to be close to such an amazing animal. It certainly did not disappoint.

I was not really sure what to expect. Once we arrived at the ranch, you could immediately sense the uniqueness of the horses. We all could feel that we were being watched and investigated. The facilitators did a wonderful job of educating us as to the history of the mustangs as well as the importance of their survival. It really gave me a greater appreciation of their value to all of us.

What was most inspiring to me was the group dynamic and the social order amongst the mustangs. We were taught about the hierarchy and social order of the horses, which then became very obvious as we watched the body language and key movements of the leader and those that ranked below her. I left with a better understanding about the importance of communication - verbal and non-verbal - and how powerful and influential proper communication is.

We were able to approach and touch the horses as we learned to pick up on their signals. It taught me to appreciate each horse’s uniqueness and personality. Some were approachable and others were not ready for that closeness. It was in those moments that I learned that I had to be patient and find a different way to gain their trust. It was a real learning process. This certainly made me better understand relationships that we all have.

The best part of the experience was the “Heart Hug.” This is where you literally place your chest against the horse’s chest. There was most definitely a bond that was formed. To be that close to such a powerful, but yet loving, animal was amazing. Certainly it was an experience that I will never forget. We were all taught that day (I mean us humans).

Go meet the mustangs. It is a must see and is only available until the end of April and then again starting in October. (The mustangs spend the summer in the milder climate of northern Utah.) For more information visit our M.E.E.T. the Mustangs page.

Challenging Fear with Trust & Self Referral

By Andrea Hanson, CEHP, Energy Therapist
Trained & Certified by Deepak Chopra

The best advise I ever was given about being afraid to do what I desired was "do it anyway." Of course, this applies to the self-doubt kind of fear and not the justified bodily harm type of fear.

Think back on your greatest victories in you life and see if you can remember the moment you were afraid and went ahead anyway. It is just an instant...sometimes called a choice point...once you take that first step challenging the fear, it is left behind.

It is nearly impossible to accomplish this action if you are not supporting yourself with clear and conscious intention. Bring your intentions to the forefront by asking yourSelf why you have the desires you have and what image you have of yourself in your desired future. This conscious self-referral is necessary or many of your unconscious intentions will be fulfilled and you will feel that you are a victim or that life just happens to you. There is no joy in this because you are not in your personal power unless you are clearly aware of your intentions.

Intention is the Divine force of manifestation. Take the time to write down five conscious intentions you have for 2011. Remember the great saying "Be careful of what you ask for." 2011 is the year of rapid and supported fulfillment.

True conscious intention begins and ends with you. Self-referral...having an intimate relationship with yourSelf is your truth. How you relate to others depends on their truth. Relate to what you wish to manifest only.

There is no time or place for codependency, addiction, or negativity in this time of awesome expansive, joyous and supportive energy.

It's all for you.

Meditate, Create, Radiate.

Accept your greatness and give back to Life.

An Apple a Day At Home Spa

By Myrna Beardshear
@RedMountainSpa
Director of Spa & Wellness

Clarifying Exfoliator
Apply 1/2 cup of chilled organic apple juice to your face and neck. Let it sit for 2 to 3 minutes, then rinse thoroughly with lukewarm water. Use weekly for a normal skin and twice weekly for oily skin.

Apply Facial Cleanser
Stir together 1 tablespoon peeled, grated apple with 2 tablespoons clover honey, 1 teaspoon fresh lemon juice, 2 tablespoons plain organic yogurt, 1/2teaspoon wheat germ oil and 1 tablespoon potato flour. Apply to skin and work in gently. Rinse with tepid water.

Harvest Mask
Blend one egg white, 3 teaspoons lemon juice, 1 1/2 teaspoons almond oil, 1 1/2 teaspoons sunflower oil, 3 tablespoons peeled, finely chopped apply. Apply to the face and neck and allow the mixture to penetrate for 15 minutes. Rinse with tepid water.

Find Inspiration

By Tracey Welsh
@RedMountainSpa
General Manager

There are those lucky few, who know their passion from the day they are born. It seems to be almost hard-wired; they are drawn to greatness throughout their life. However, I believe that most of us meander through life searching for something to light the fire within us, to lead us to our successes and happiness in life. Many find that gift, while at Red Mountain Resort & Spa.

Red Mountain’s hiking program ignites such inspiration for many people as they embark on their days adventures. The connection to the earth, and the power of the towering red rocks, leaves a person who has lived their life surrounded by skyscrapers mesmerized. Taking the challenge to hike up a steep hill and climb over or a rock formation allows one to realize the capabilities of a healthy body. Suddenly a person is inspired to be healthier and seek new adventures. Rewarding the body afterward, with healthy cuisine, reminds us of how important it is to give the body the nourishment it deserves. Taking time out to relax overlooking the red rock cliffs outside Sagestone Spa and Salon gives one the time to collect their thoughts, and be inspired to even more greatness the next day.

Red Mountain hopes that you are inspired to find better health, happiness and many adventures each day of your life.

Creating a Healthy, Happy Heart

@RedMountainSpa
By Kim Watters
Fitness Manager

If you are stressed out and don’t see any changes in your near future you should know there is a firm correlation between stress and cardiovascular disease. Sadly heart disease is estimated to be the largest cause of death and disability worldwide. If this information makes you want to help your heart, reduce your stress and lower your risk of heart disease, great; it is the perfect time of year to start fresh. However, if the thought of heart pounding aerobic exercises stresses you out even more, relax...literally. Meditation lowers stress.

Meditation helps people manage stress and teaches how to disconnect from your stress issues; this brings a calming effect to your mind and body, bringing down cortisol levels. (Cortisol is a stress hormone that causes increased stickiness and platelet formation in the blood stream, which also increases the risk of cardiovascular disease and heart attacks.)

To create a healthy happy heart, meditating for 15 to 20 minutes a day, every day is recommended. Keep in mind your expectations and your actual experience may vary greatly.

According to Ian Philip White, ERYT500, Meditation Instructor at Red Mountain Resort & Spa, “When we first begin meditating we may find it really hard to focus. Our body aches, our mind wanders, noise and light distract us. Our minds may think of everything from the past, and create lists. Then we think of everything in the future and create more lists. So, this can be the first phase of meditation. Just as you begin to focus, relax or become aware your mind may kick in and kick you out of that peaceful place. That is OK. If your mind is used to spinning around and has been operating that way for 20, 30, 40, 50 or more years then it is unreasonable for you to expect that it will quit spinning the first time you sit down to meditate! Be Open, no expectations, no projections, only limitless possibilities.”

There are several different methods of meditation, and many educational tools to help you learn more about meditating, but to get you started right away don’t worry about following any specific protocol. Meditating does not have to be elaborate. It can be as effortless as sitting in a quiet spot, and like Julie Andrews sings in "The Sound of Music," “Simply remember a few of your favorite things.”

It doesn’t matter how or where you get started it only matters that you start. So, if "raindrops on roses and whiskers on kittens" take you to a happy relaxing place, congratulations. You have already begun creating your healthy, happy heart!

References:
meditation-techniques-for-happiness.com

At Home Foot Reflexology

@RedMountainSpa

Foot massage, or reflexology, is actually an ancient practice of manipulation and stimulation to restore health and balance to the entire body through reflex therapy applied to the feet. Below is a way you can enjoy this treatment at home.

• Take off your shoes.


• Rub the brain, stomach and solar plexus reflexology points on your feet.


• The brain, your body's mental stress center, is at the point of the base of the ball of the big toe.


• Relieve anxiety by rubbing the stomach, located at the arch of the foot.


• Considered to be the "nerve switchboard of the body," press the solar plexus, located at the center of the base of the ball of the foot, for 20-30 seconds on each foot.


• Repeat.

How to Choose the Right Massage for You!

@RedMountainSpa
By Larry Ricketts, Lead Therapist

Choosing a massage for yourself is as personal as choosing your career, a car or your clothes each day. Here are a few tips to help you make the most of your massage.

First, understand your own personality. Are you a person that is comfortable communicating exactly what you want in a massage? Or, would you prefer to rely on the expertise of your therapist, who can feel what your body needs and go with it? Do you like it when a massage therapist targets your sore areas or tension knots? Or do you prefer long broad strokes that create ultimate relaxation and circulation? Would you like to just have your back, upper body or lower body worked on? Each is an important question to consider before selecting your massage.

Talking to your therapist before any massage is crucial for your treatment. Know what it is you’re expecting and pass that on to your therapist. A qualified therapist will be able to adjust to meet your needs. Throughout the years, I find when I ask my clients “It’s your time now. What is it that you want?” it helps me customize the massage experience, and my clients feel more comfortable going into their treatment. Knowing that you have explained what you want will help you to be more relaxed and you will fully enjoy your treatment.

There are so many different kinds of massages or modalities that you really can find the one that best suits your needs. Looking over the menu of the spa you may be visiting is vital. I find that many guests that I work on here at Red Mountain Resort & Spa don’t even know what treatment they are signed up for or what benefits to expect. That’s a great way to experiment and find new things, but if you know that you can only squeeze in a few treatments while at a spa then you will want to look more closely to the descriptions, so you can find what you will enjoy the most. Treatment descriptions on a spa menu will tell you if the treatment is therapeutic, relaxing, rejuvenating, etc, and many treatments are designed to target specific needs. Take the time to look them over and mark the ones that best meet your needs before setting your appointments. If you are still having a difficult time deciding, take the time to talk to a Spa Coordinator. They have been trained to understand the benefits of each treatment, and can help you find one to meet your needs.

If it is your first time having body work and still a little nervous about it. You may want to have a treatment done that allows you to keep your clothes on like Chair massage, Reflexology or Thai Yoga massage. This way you can ask questions and allow yourself to feel the difference in your body to understand the benefits of massage.

If all else fails read over your options and see what sounds best to you. Spas offer a selection of many massages and treatments that will benefit you in a variety of ways, so you are more than likely not going be disappointed. However, the more information you gather about the massages and the more you know about yourself the better your experience will be. Always remember that once you are in the treatment room take some deep breathes and relax. Trust that you are getting exactly what you need at that time in your life and enjoy.

May every experience you have with body work exceed your expectations.

Note: We thought this would be a fun photo to show that Red Mountain is a pet-friendly facility. Stay tuned for news on our new pet services menu coming soon.

Weight Loss Tips

@RedMountainSpa
Relax – you can’t force your body to lose fat. By being stressed over weight loss – you make it harder to lose the fat. The negative stress causes an increase in adrenaline hormones, such as cortisol.

Take a loving, kind approach to a fitness plan. Focus on following a healthy plan that includes the right amount of food and exercise from day to day. The weight loss will just happen if you are faithfully following your plan.

Should I Go Gluten-Free if I'm Not Gluten Intolerant?

By Dr. Reema Sayegh, Nutritionist

Going gluten-free has never been more popular. However, it should be known that most commercial gluten-free products are still loaded with refined carbohydrates. In short, it is a tradeoff of one processed flour for another. Certainly, those intolerant of or allergic to gluten should adopt a gluten-free lifestyle, but for those with no issues, eschewing gluten does not guarantee better health from a nutritive standpoint. It might be wise to instead explore sprouted grain products, or whole grain products, which can also be gluten free, to offer superior nutrition.

Exercise to Re-Energize Your Day

@RedMountainspa
Water bottle weights: Use full water bottles as weights to increase the difficulty of your work out. You can do bicep curls, side raises, and upper back squeezes with water bottles.

Herbed Apple Cider Vinaigrette

@RedMountainSpa #recipe

Ingredients:
1/2 C Vegetable Stock
1/2 C Apple Cider Vinegar
1 t Dijon Mustard
1 T Chopped Fresh Herbs (Basil, Oregano, etc.)
To taste Agave Nectar

Directions:

• Combine 2 teaspoons arrowroot with approximately 1 teaspoon cold water.


• Bring vegetable stock to a boil and thicken with approximately 1 tablespoon arrowroot slurry- stock should be thick enough to coat the back of a spoon. Allow to cool.


• Combine all ingredients in a blender.

New Mexico Green Chile Posole

@RedMountainSpa #recipe

Serves 8

Ingredients:
1/3 large Onions, diced
1/2 stalk Celery, diced
2 1/2 t Garlic, chopped
1 1/4 t Olive Oil
1/2 lb Pork Loin, lean, boneless
3 1/2 oz. Hominy
1/2 cup Canned Green Chiles, diced
3 oz. Tomatillos, whole
2 t Cumin
2 t Chile Powder
Pinch Salt
Pinch Black Pepper
2 3/4 cup Chicken Stock, skimmed of all fat
2 T Fresh Cilantro, chopped

Directions:

• Sauté diced onions, celery, and garlic in oil until tender.


• Add diced pork and continue cooking until meat has browned.


• Add hominy, green chilies, tomatillos, cumin, chile powder, salt, pepper and chicken stock and simmer 1 hour.


• Mix in the cilantro and serve.

Red Mountain's Gratuity Policy

@Redmountainspa

In lieu of a mandatory service charge or resort amenity fee often found at inclusive resorts, gratuities are at the discretion of our guests at Red Mountain, and are greatly appreciated by our team members who strive to provide you with memorable service.

A 15% gratuity is added for your convenience to one-on-one experiences, such as Spa Services, Personal Training or Private guided hikes.

At any time that you wish to leave gratuity for an individual, you may charge this to your room. At dinner, you will receive a check so if you wish to provide gratuity for your server you may charge this to your guest room, and pay for wine or other incidentals.

If you prefer, we will of course add a daily gratuity fee to your room rate, of which 100% is distributed directly to our team members.

Vegan Vegetable Lasagna

@RedMountainSpa #recipe

Ingredients
1 T Olive Oil
4 Large Peeled Idaho Potatoes
6 Large Roasted Red Peppers
3 Large Zucchini
5 Large Yellow Squash
2 Eggplant
4 Cleaned Portobello Mushrooms, sliced thin
1 T Parsley, Finely Chopped
1/2 T Oregano, Finely Chopped
1/2 T Basil, Finely Chopped
1/2 T Thyme, Finely Chopped
1/2 t Cayenne Pepper
1 t Garlic Powder
2 t Chili Powder
1 t Onion Powder
1 t Salt
1 t Ground Black Pepper
1/4 Cup Arrowroot Starch

Directions:

• Spray all side of a 9-inch casserole dish with olive oil.


• Combine all the fresh herbs.


• Combine all the spices.


• Slice the potatoes 3/8 inch thick.


• Layer the potatoes, making sure to overlap the edges on the bottom of the casserole dish. Season with spices and herbs. Dust with arrowroot starch.


• Next, slice the zucchini 3/8 inch thick and place over the potatoes, making sure to overlap the edges. Season with spices and herbs. Dust with arrowroot starch.


• Repeat this process, creating individual layers of yellow squash, eggplant, and bell peppers - each layer seasoned with spices and herbs, and dusted with arrowroot starch.


• After creating the pepper layer, repeat the entire layering process in the opposite order making certain to season each layer and dust with arrowroot starch. The last layer should be potato.

Cooking:

• Preheat the oven to 350 degrees.


• Bake covered for 30 minutes.


• Uncover and bake another 20 minutes or until vegetables are soft.


• Let cool before cutting.

Yield: About 12 lbs
Servings: 8
Serving Size: 24 oz.

Exercise to Re-Energize Your Day

@RedMountainSpa
Side raises: Slide to the front edge of your chair. Keep the elbows slightly bent as you raise your arms from your sides, lifting the water bottles or weights upward. Try to get the elbow as high as the shoulder, and then slowly lower your arms back down to your sides. 8-12 repetitions

Try This At Home Manicure

By Myrna Beardshear
@RedMountainSpa
Director of Spa & Wellness

1. Start by removing polish from fingernails. For natural nails, use a non-acetone remover.


2. File nails, filing in one direction starting at the edges and moving toward the top.


3. Soak in soapy water for a few minutes to soften cuticles.


4. Dot a moisturizing cuticle cream on the cuticles and rub in gently.


5. Push back the cuticles, gently, using an orange wood stick. Do not cut cuticles, as this can cause infection and damage the nail.


6. Massage hands with a moisturizing hand lotion.


7. Massage Technique: make small, firm circular motions with your thumb, concentrating on the muscles on inside of hand, near the thumb and little finger, and the base of each finger. Turn hand over and use your index finger to make small circles down the gaps between tendons.


8. Wipe the excess oils or cream off the nails, using a damp cloth.


9. Apply your favorite nail polish.

Spices Chef Can't Live Without

By Dale Van Sky
@RedMountainSpa
Executive Chef

When I am asked what spices are a “must have” in my pantry, I not only think of the health benefits of these spices but also of versatile flavors.

Cayenne pepper is, of course, my first choice. Not only because of the “health and heat” factors, but because it can be used to enhance sweet flavors - goes great on fruits and chocolate.

Although I prefer fresh herbs and spices, sometimes I need to use dried. I always have on hand garlic powder, basil, oregano, thyme and fennel seed for Cajun, Italian and Mediterranean cuisines.

Buy dried herbs in the smallest containers that you can find and replace them about six months after opening. They lose their flavors quickly once exposed to air.

A good dark chili powder, ground cumin and paprika are essential for southwestern and Mexican fare. I would also recommend ground ginger for Polynesian and Asian cuisines because it helps sooth the stomach and aids in digestion.

With these basic ten spices you can create a wonderful assortment of culinary delights.

Quote for the Day

"Excellence is not a skill. It is an attitude." ~Ralph Marston

Quote for the Day

"All experience is an arch, to build upon." ~Henry B. Adams

Pumpkin Seeds

Pumpkin seeds are a rich source of magnesium, which is vital to bone health and nervous system function. They are also bursting with B vitamins.

Quote for the Day

"Harmony with land is like harmony with a friend; you cannot cherish his right hand and chop off his left." ~Aldo Leopold

Quote for the Day

"All is connected... no one thing can change by itself." ~Paul Hawken

M.E.E.T. the Mustangs

Mustang. Educational. Experiential. Training.

Join us for a unique, one-on-one experience "where heart meets horse." You will connect, spirit to spirit, with these amazing American Wild Horses, learn to speak their language and create a willing relationship. These horses, creatures of the natural world, will carry you beyond words and unbridle you to find peace, balance and harmony. A fun and transforming experience using American Wild Horses to transform fear into curiosity, resistance into cooperation, and tolerance into willingness. Most participants have little or no experience with horses, and learn to replace fear, stress, anxiety and emotional trauma with peace, strength and emotional balance.

Price: $89 Advance Sign-up required
Tuesdays, Thursdays & Sundays 1:30 - 3:30 pm (October - April)
Kayenta Corrals (transportation included in fee)
To book this adventure please Contact the Concierge at concierge@redmtn.com or 435.652.5724

About Windhorse Relations
Mary Lee Brighton and Marcia Thayne have created this dynamic and effective program using wild mustangs as teachers. The program incorporates 35 years of Mary's professional training skills and Marcia's experience in education into a powerful Equine Experiential Training which is very successful in Utah. Mary Lee chose wild mustangs rather than domesticated horses because of their intelligence, awareness, and physical capabilities that have allowed them to survive over the years. To learn more about Windhorse Relations, visit their website.

Quote for the Day

"Change brings opportunity." ~Nido Qubein

Quote for the Day

"Age is an issue of mind over matter. If you don't mind, it doesn't matter."
~ Mark Twain

Are You Ready to M.E.L.T.?

Created by Sue Hitzmann in 2004, this practice of self treatment is done by utilizing three small balls of different sizes and firmness. What seems like child’s play is actually a very sophisticated way of hydrating your neurofascial system, which results in improved:

• flexibility and mobility


• posture


• exercise effectiveness


• range of motion


• sleep and digestion


• overall well-being

Our bodies are constantly under some type of stress, whether it be emotional, physical or environmental. Unfortunately, our daily worries manifest in the body as tension and create adhesions in our myofascial system. When this occurs, we limit our range of motion or let other muscles take over and create imbalance in our system.

The instructor begins the class by assessing where you are today in your body alignment; then takes you through a 45-minute self-treatment of controlled movement and light Hands-Off Bodywork™ massage techniques. The class ends with a reassessment of body alignment to see how responsive your body really is.

Source: www.meltmethod.com

What is the Best Sugar Substitute?

By Dr. Reema Sayegh, Nutritionist

The best sugar substitute for those who want a sweetener with no calorie content is Stevia. There are many different forms of Stevia out there, including flavored liquids. Stevia is much sweeter than sugar, so one should tread lightly. Some people report an aftertaste, however, so a powdered form might be preferable for them. Read labels, though, as some Stevia products contain other ingredients.

For those who are less concerned with calories, agave is another option. Make sure, though, that the product is raw and organic. Some agave products have been proven to contain up to 70% fructose. High-fructose corn syrup contains 55 to 70% fructose.

Butternut Squash Soup

Ingredients:
2 lbs Butternut Squash, baked without salt
2 Cups Onion, chopped
2 Cups Celery, diced
1 Gal. Vegetable Stock
2 Tbsp. Nutmeg, ground
2 Tbsp. Cinnamon, ground
¼ Cup Maple Syrup
2 Cups Carrot
1 Tbsp. Olive Oil

Directions:

• Cool butternut squash, scoop out the meat of the squash with a spoon.


• Add all ingredients to a soup pot and bring to a boil.


• Puree.


• May be served hot or chilled.

Time to Rethink the New Year's Resolution?

By Cindy Clemens
Life Coach

Now that the new year is fully here, and you've had some time to recover from the holidays, I bet you have started to think about something you'd like to modify, eliminate or adjust in your life. Could be about diet, exercise, a job situation, a relationship or your home environment. There is definitely something in the air this time of year that calls for change. While it may be fairly easy to identify what you would like to change, the actual process of change may not be as clear for you. To assist you in your life update endeavors, I offer the following ideas that I have learned about the change process.

First, don't sabotage the process by taking too big of steps. Set very realistic goals and see how good positive momentum feels. A common goal this time of year is to start a new exercise program. Pick a target that you can comfortably reach the first week. Underpromise, and then surprise yourself by over performing. If your realistic goal is to walk twice a week, and you find you can do it three times, you will be exceeding your expectations. This sets up a much better mindset than setting an unrealistic goal of four times a week, and being disappointed with three walks. Remember, change is a process, not an event. Positive forward motion is what you are looking for.

Second, understand the dynamics of the change process. In my experience and my work with coaching clients, I find life changes that are lasting and meaningful tend to follow a four-step process, namely: noticing what is not working and what needs to be tweaked; gathering information, ideas, and feelings around this aspect of life; setting a clear direction and actions steps that will get you what you would like to have more, or less, of in your life; and revisiting this area of your life often to see how things are going and to make adjustments. Much like a young plant needs to be tended and nurtured, so do your goals and intentions need your conscious energy, focus, and attention on a consistent basis.

Third, create a theme that will guide you all year long. It might be "The Year of Healthier Food Choices," or "The Year of Moving My Body," or "The Year of Discovering A new Career Path that Aligns with My Passions." You can even create a vision board of your theme, and throughout the year add the positive steps you take toward that theme. At the end of the year you will be able to see, and celebrate, what you have accomplished.

Fourth and finally, develop a change support system. Don't try to go it alone. Find someone else looking to make a similar change who can become your change buddy. Share your theme and progress, and ask your buddy to check in with you. By creating camaraderie and accountability, you will get where you want to go faster and with a lot more fun.

Knowing Your Beliefs

By Andrea Hanson, CEHP, Energy Therapist

These are my beliefs. Do you know yours? They shape your life. Take the time to write yours down!

I believe that I need only begin where I am
That now is where I begin and end
That eternity exists in each moment
That I create my reality with each choice
That the past can be changed with each action

I believe that all is one
That understanding replaces judgment
That we can free only ourselves
That all healing occurs from within
That the highest good is balance

I believe my purpose is to fully love and accept myself and others
To remember and express honestly and freely
To be centered in kindness
To listen to my heart and live in gratitude
To know and use my unique talents
And to share what I discover along the way.

Andrea 2002