Tuesday 2/17/09 at noon Pacific Time, celebrate World Human Spirit Day with me. Join people from around the world by sitting in silent meditation for 2 minutes. Use that time to connect with other humans who share a common goal of global unity. See http://www.omsakthi.org/news/2003/030202.html for more info.
I usually meditate alone, and on the occasions I have had the chance to do a group meditation I have felt a powerful energy. I do not fully understand how it really works, but I do feel that our thoughts are things. When a group of people generate a similar thought, the collective effort can create incredible changes. While I don’t fully buy into the concepts from “The Secret” and the “Law of Attraction” that what we say, think and feel will create a certain outcome as surely as the Law of Gravity will cause and object to fall, I do feel we can steer our lives with our brains. So if you at all feel the same, send out some positive vibes next Tuesday and let’s create a great world to live in
Saturday, February 21, 2009
Who Says You Can’t Choose Your Parents?
We are products of our parents and our genetic make-up is predetermined-or is it? Dr. Dean Ornish, in his book The Spectrum, has determined through his research “that you can actually change how your genes are expressed just by changing what you eat and how you live”. So for those of us that are predisposed to certain health risks, we can “turn off” those bad genes and “turn on” our disease preventing genes. Dean goes on to say that the more changes you make, the more your genes will adapt. This is an incredible scientific breakthrough that really empowers us to have the health we choose, regardless of how our parents made us. BTW, the changes Dean promoted were exercise, healthy eating and meditation.
Almost Vegetarian
The less I eat meat, the less I want to eat meat. Last night I cooked a classic dinner: grilled tri-tip, baked potato and steamed veggies (broccoli, squash and asparagus). I eat some kind of animal/fish product about once or twice a month, usually chicken or ahi tuna, so the red meat was a shock to my system.
This morning I was attempting to do my version of a triathlon: 4-mile MBT walk, 20 minutes of Yoga and 5 minutes of meditation. This routine sets my day up for success and happiness. But just a few minutes into my Yoga my stomach was in turmoil and I stopped. My body has been so used to easy-to-digest vegetables that it nearly seized up trying to process the chunk of meat.
In my year-long experience eating mostly-vegetarian, here are some of the changes I have noticed:
-I sleep better
-My digestive system works more smoothly
-I am leaner
-I have more energy
-I feel better about my commitment to the environment
-I appreciate my food more
Consider making a few vegetarian dinners each week and see how well you sleep and how good you feel in the morning.
May You be EnRiched
This morning I was attempting to do my version of a triathlon: 4-mile MBT walk, 20 minutes of Yoga and 5 minutes of meditation. This routine sets my day up for success and happiness. But just a few minutes into my Yoga my stomach was in turmoil and I stopped. My body has been so used to easy-to-digest vegetables that it nearly seized up trying to process the chunk of meat.
In my year-long experience eating mostly-vegetarian, here are some of the changes I have noticed:
-I sleep better
-My digestive system works more smoothly
-I am leaner
-I have more energy
-I feel better about my commitment to the environment
-I appreciate my food more
Consider making a few vegetarian dinners each week and see how well you sleep and how good you feel in the morning.
May You be EnRiched
Abs to Zen
Look great and feel great, that’s my philosophy. Getting clients to workout for an hour to improve their bodies is easy. Getting them to sit on a cushion for 5 minutes and meditate is not as easy. Most of us spend a lot of time to look great and do not understand the link between our mental health and physical health. The best form of mental training is meditation. Meditation is misunderstood AND underestimated and here is my sales pitch to get you motivated to try this wonderful practice.
In his latest book The Spectrum, Dr. Dean Ornish has scientific evidence to prove that when “you change your lifestyle, you change your genes.” Whoah. We all have a set of genes we are born with, and the choices we make can turn on our disease preventing genes and turn off our disease promoting genes. A key component in his program utilizes meditation as a way to manage stress. Stress left unchecked can ”suppress your immune system, cause heart attack or stroke, increase your risk of cancer, delay wound healing, promote inflammation, cause you to gain weight, impair your memory, cause depression, exacerbate diabetes, and worsen your sexual function.” Yikes.
MEDITATING JUST 5+ MINUTES A DAY HAS CAUSED THE MOST DRAMATIC SHIFT IN MY WELL-BEING SINCE QUITTING ALCOHOL 15 YEARS AGO. I started meditating about 3 years ago and my life is so much better on account of it. You too can improve your life. Right now, at the end of this sentence, just close your eyes and take 5 deep breaths.
Congratulations, you just began your meditation practice:) Try for 10 breaths tomorrow. Consistency is more important than total time so stick with it for a month and see how you feel.
May You be EnRiched
In his latest book The Spectrum, Dr. Dean Ornish has scientific evidence to prove that when “you change your lifestyle, you change your genes.” Whoah. We all have a set of genes we are born with, and the choices we make can turn on our disease preventing genes and turn off our disease promoting genes. A key component in his program utilizes meditation as a way to manage stress. Stress left unchecked can ”suppress your immune system, cause heart attack or stroke, increase your risk of cancer, delay wound healing, promote inflammation, cause you to gain weight, impair your memory, cause depression, exacerbate diabetes, and worsen your sexual function.” Yikes.
MEDITATING JUST 5+ MINUTES A DAY HAS CAUSED THE MOST DRAMATIC SHIFT IN MY WELL-BEING SINCE QUITTING ALCOHOL 15 YEARS AGO. I started meditating about 3 years ago and my life is so much better on account of it. You too can improve your life. Right now, at the end of this sentence, just close your eyes and take 5 deep breaths.
Congratulations, you just began your meditation practice:) Try for 10 breaths tomorrow. Consistency is more important than total time so stick with it for a month and see how you feel.
May You be EnRiched
The Early Bird Gets the Burn!
People always ask me, “when is the best time of day to work out?” I recommend getting your exercise done in the morning. Not because of bio-rhythms or increased fat burning, but for the simple reason that you get it done.
Today was a perfect example of why I prefer to train in the morning. I was invited by one of my clients to go boating from 9:15-3. I thought maybe I’d hit the gym when we were done, but with a large group going I was not completely in charge of how the day would play out. So my girlfriend and I got up at 6:45 AM, got on our warm clothes and hopped on our bikes. The sun had just come up and the full moon was setting over Malibu. What a way to get going!
We biked for 90 minutes and had time to change and meet our friends at 9:15 AM. As anticipated, our 20-person group was a bit slow to organize and we did not motor out to sea until after 11. No worries for us, we had already taken care of our health needs. BTW, we also planned ahead with some fruits and healthy snacks to help offset the piles of cheese and other caloric finger food our hosts offered.
Our minds were free to enjoy the day, whale watch, hang with our friends and not have that nagging reminder in the back of our heads that we still had stuff to do. Healthy bodies and clear heads, that’s the winning combination!
Today was a perfect example of why I prefer to train in the morning. I was invited by one of my clients to go boating from 9:15-3. I thought maybe I’d hit the gym when we were done, but with a large group going I was not completely in charge of how the day would play out. So my girlfriend and I got up at 6:45 AM, got on our warm clothes and hopped on our bikes. The sun had just come up and the full moon was setting over Malibu. What a way to get going!
We biked for 90 minutes and had time to change and meet our friends at 9:15 AM. As anticipated, our 20-person group was a bit slow to organize and we did not motor out to sea until after 11. No worries for us, we had already taken care of our health needs. BTW, we also planned ahead with some fruits and healthy snacks to help offset the piles of cheese and other caloric finger food our hosts offered.
Our minds were free to enjoy the day, whale watch, hang with our friends and not have that nagging reminder in the back of our heads that we still had stuff to do. Healthy bodies and clear heads, that’s the winning combination!
Obliquatory Training
Abs, Abs, Abs have always stolen the spotlight in core training. Sure, the abs play a role in keeping your midsection tight and if you get super ripped they can double as a washboard:) Here's your trivia question: what other core muscle does more work on your torso and plays a greater role in performance? Your obliques. You have 2 sets, internal and external obliques. They handle your handles on the sides of your midsection. When you twist, bend to the side and crunch you are engaging these valuable muscles. So here are a few exercises to add to your ab program. BTW, explaining how to do an exercise without a picture is nearly impossible so you might be better off googling any exercise that is unfamiliar to you:)
Bicycle sit-ups: from your back, lift your legs into a position as if you were in a chair. Clasp your hands behind your neck, crunch, and simultaneously swivel your right elbow and tuck in your right knee toward each other. 15-25 reps should be enough for a serious burn!
Standing Side Flexion: A classic exercise. From standing with soft knees, grab a light weight in your right hand and bend sideways, sliding your right hand down your right leg. Come up and go beyond straight and bend left with the weight. Repeat 15 times then do the same on the left side.
Woodchops: Do this in your MBTs for more benefit! Grab a light weight or medicine ball, spread your legs a bit wider than your shoulders with a slight bend in your legs. Take the medicine ball down to toward your left foot, then up and across your body toward the sky, so that your hands are now in the air lined up over your right foot. Take it slow-form is key to do this exercise safely.
When you see the results you will understand why I consider these exercises OBLIQUATORY!!!
Resolutions that WORK
A year is a long time to commit to anything, especially a new behavioral change. This year consider 12 monthly resolutions instead. Pick a theme for the year, like “pushing your comfort zone” or “new types of exercise” or “mini fitness challenges”. Then each month create a resolution that goes with your theme.
I love this style of resolution because it allows you to experiment with a variety of new ideas and see what works for you. Health and happiness are a result of many small, daily choices. Take control of your life one step at a time. Here is a sample, enjoy:)
Yearly theme-Mini Wellness Challenges
January-walk 25 times
February-become a vegetarian for the month
March-attend a meditation workshop
April-try a new fitness class/video twice a week
May-chart all your food on a log for a week
June-read 2 health-related books
July-enter a 10k walk/race
August-plan an active family vacation
September-stretch every day
October-abstain from alcohol
November-eat at least 5 servings of fruit and vegetables every day
December-Host a holiday party with only healthy food choices
I love this style of resolution because it allows you to experiment with a variety of new ideas and see what works for you. Health and happiness are a result of many small, daily choices. Take control of your life one step at a time. Here is a sample, enjoy:)
Yearly theme-Mini Wellness Challenges
January-walk 25 times
February-become a vegetarian for the month
March-attend a meditation workshop
April-try a new fitness class/video twice a week
May-chart all your food on a log for a week
June-read 2 health-related books
July-enter a 10k walk/race
August-plan an active family vacation
September-stretch every day
October-abstain from alcohol
November-eat at least 5 servings of fruit and vegetables every day
December-Host a holiday party with only healthy food choices
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