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How to Check in with Yourself, Using the PIES model from Woman Within

How much do you struggle with knowing what you are thinking and feeling at any given moment? Are you wishing you could keep up with all that is going on inside you?


I’d like to tell you about a coaching tool called the PIES check-in. By using this tool regularly you can develop your awareness and begin to trust your inner-knowing.

PIES is an acronym. P-I-E-S. The "P" stands for physical, the "I" for intellectual, the "E" for emotional, and the "S" for spiritual.
PIES. P: physical. I: intellectual. E: emotional. S: spiritual. 

I first learned about the PIES check-in through a training I did over two decades ago with an organization called Woman Within, International. I facilitate the Woman Within Weekend and I’ve learned so much from the women who created the PIES model.

You can do a PIES check in with yourself or another person. In this blog, I’m going to focus on the benefits of using this check-in with yourself. I often use this tool when I write in my journal, just to understand more of where I am that day.

Or if I am getting upset, I’ll grab a piece of paper, or even the back of an envelope, and jot down a few words relating to each part of the PIES model.

Go to womanwithin.org for more details about a weekend close to you! 


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Motivating Myself for Health

This past Friday was a Red Letter Day for me. Short story: I had a breast MRI and I do not have breast cancer! Long story: I am taking steps to sustain my health.

In mid-December I decided to look ahead at what changes I wanted to make for the New Year. I was also inspired to refresh my health goals because I’m going to be working as a health coach this year at a new clinic called Northwest Memory Care in Ashland, Oregon. Dr. Deborah Gordon and our team are committed to helping patients make changes based on the Bredesen Protocol, to prevent or reverse Alzheimer’s. Exciting stuff!

I found myself making an informal survey of diets—Ketonic, Paleo, Blue Zones, Heart Healthy, etc. and was amazed at the amount of information I found. And of course, everyone swears by whatever diet they have done. It is so human to want to find One Answer!

One diet I read about in a book my doctor gave me, written by Dr. Esselstyn from the Cleveland Heart Clinic, said to eat a plant-based diet but to avoid avocados—while another doctor I respect and admire strongly advocated for avocados as being a source of good fat. When I asked my fitness trainer at the YMCA about whether or not I should eat avocados he said, with great passion and a chuckle: “It’s not about the avocado!”
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The Preciousness of Life

In had an exchange this morning with my younger daughter, Grace. She had just found out through Facebook that a friend’s mother died several months ago. This friend is her age and I could tell she was upset by this idea of death and the loss of a mother. We exchanged “I love you’s” via text and I thought, once again, how precious life is.

In honor of this exchange with my daughter, and the three-year anniversary since my father’s death, I want to post the following blog that I wrote way back when. I like to take time to know my family history, and to consider those who have gone before. I value appreciating the span of time: past, present, future. Here goes  . . .

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From Ashland to Ubatuba: Service Above Self

My brother and I with the Rotary Club of Ubatuba, SP, Brazil.
The one-hour Rotary meeting I went to last night will be a treasured memory of my three week vacation in Brazil. Though I understood perhaps only ten percent of what was being said, it was the welcome I received that made the experience so worthwhile. There is a magic in knowing that I share the same values as the people who attended the meeting last night. The hearty handshakes I received and the kisses on my cheek spoke volumes of the shared fellowship that is Rotary around the world.

Ubatuba, the town I went to last night, is only four hours from São Paulo, where Rotary’s International Convention will take place this June. In my broken Portuguese, I could make that connection, along with another question that brought smiles to their faces: “How long have you been in Rotary?” Whether the answer was one year or twenty, I could tell these people were dedicated.
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I Will Shine A Light

Last night I got to play a very small role in a monumental event: Shine a Light. Invited to be a greeter by my friend and colleague, Mary Rogan, I stood in the darkness on the longest day of the year and opened the door for participants as they arrived to roll out their yoga mats and do 108 asanas to raise awareness about human trafficking. Shine a Light partners with organizations in Oregon and India to give refuge, rehabilitation, education and hope to individuals affected by or vulnerable to the commercial sex industry.

I asked Mary if she wanted me to say anything specific or shake people’s hands like I do when I am a greeter for my Rotary Club. “You can do whatever you want,” she said calmly. “Free form welcoming! I trust you.”

At first I stood inside the doors, directing people a few feet away to the registration table. But it was too intense a welcome for a graceful transition from outside to inside. The registration people were welcoming in their own right—Natasha, a high school student who involved many teens in the cause, and Barb, a fellow rower who is also an awesome business woman. They were already shining in their own brilliant way. I stepped outside.

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Service Above Self & Belonging

Yesterday I got my Blue Badge in Rotary. Initially, we get a Red Badge with a ribbon that says "New Member." We are then expected to work our way through a long list that has on it such tasks as join a committee, attend a district meeting, participate in a club service project, etc., to get the coveted Blue Badge.

There was a short ceremony during which I had a chance to address my fellow Rotarians. As I looked out into the crowd, I realized how much these people have become my community. After eating lunch with them every Thursday since last September and hearing about their children’s sports wins, new grandbabies, trips far and wide, and professional achievements I have a new way of locating myself in this little town of 20,000 people.
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The Courage to Lead and Learn: Rotary Youth Leadership Awards summer camp

Having returned recently from my first 24-hour stint at a Rotary leadership camp for youth, I feel renewed. Renewed, inspired and hopeful.

Imagine being in a room of high-schoolers who do not have their attention on their next text or tweet. Instead, they greeted us adults with handshakes and interested eye-contact.

Imagine groups of high schoolers who do not reflect the sarcasm and anxiety that is so prevalent in today’s media. Instead they worked respectfully with one another on group agreements and developed pitches for service projects to help their communities.

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Belonging on the 4th of July

I loved this 4th of July weekend because I realize I am a part of my community. Now I know where and how to be. I used to feel like only the cool, in-the-know people knew where to be, and I was, well, neither cool or in-the-know. Excluded.

But on the 3rd of July this year I got to meet the Queens from our sister city of Guanajuato at my Rotary club, and then read a quote on hope by President Obama. Then, this morning, I got up and got dressed in red and black, like my husband, the current President of the Ashland Rowing Club (ARC).

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