By Guest Blogger on December 5, 2011
God, do I love to dance.
I love the way music feels in my body. It’s like the boom, boom ka of a drumbeat calls my cells to celebrate, which call to my bones, which call to my muscles, and before you know it, I am movin’ and groovin’ with pure abandonment.
I loved to dance so much that, in 4th grade, I decided that was it. Move over Jennifer Beals: There’s a new flash dancer on the way. The boom boom ka and I were going to be wed forever.
I spent countless hours in dance studios, pointing, stretching, turning, and jumping. However, at around 16 years old, the magical rhythm of the music that once soothed my soul turned into the ringing of Pavlov’s bell. It became the signal that I needed to work harder, turn faster, be thinner, jump higher, and plie my way to perfection.
I spent several years moving my body with one intention. Do better.
Even getting hired to tour with a renowned dance company didn’t quiet the, “This isn’t good enough” voice that joined me every time I slipped into my dance shoes.
But in 1996, while I was battling it out with myself in dance class, my mom was presented with her own battle. She was diagnosed with ovarian cancer.
She took on the challenge like a warrior goddess presented with the task of climbing Mount Kilimanjaro. Determined. While she did what her doctors told her, being a child of the 60’s, peace love and everything in between, my mom employed her family as part of her healing team.
We went to meditation and tai chi classes, changed our diet, and found a way to love each other on a deeper level.
My mom was certain that the way to heal her body was through a whole lotta love and tenderness.
So, strange that at the same time, I was certain that the only way to get my body to what I wanted it to do was to beat it into submission. If I didn’t crack the whip on myself, wouldn’t my lazy butt end up on the couch, eating ice cream and watching hours of television?
My mom’s approach was the opposite. She allowed herself to have days of “Well, this really sucks” that were always followed by days where she would paint on her eyebrows and proudly walk out the door. When asked how she was doing, she said, “Gettin’ better every day.” And she meant it.
My mom’s healthy vibrant cells won out over ovarian cancer.(They won out again over breast cancer six years later! A miracle indeed. ) I learned that she did not win because she beat, prodded, forced, or made herself do anything.
She was kind to herself, every step of the way.
When I finally took on this approach in my own life, not only did my body change, but my whole life changed. The extra pounds I hung onto melted away. The self-criticism that spilled into other areas of my life was transformed to a sweet, steady voice reminding that I am doing pretty damn good.
If you’re looking to make radical changes with your body, whether it’s to heal, lose weight or even train for a marathon, it starts with radical kindness and compassion.
Here are a few radical ways to move your body:
1. Get on the love train: We choose our thoughts. You can’t get to destination I love my body by riding the I can’t stand my ______ (insert body part) train. That train ride will only lead to one place: where it is dark and murky and the sun rarely shines.
It starts with love and absolute appreciation for what you are able to do today.
Do whatever it takes to make appreciation for what you can do your primary thoughts. You might have to slow down to access these thoughts, or you might need to ramp it up, but be determined to catch that love train.
2. Set your intention: Instead of jumping on the treadmill or into your favorite exercise class with the intention that you have to burn off the calories you ate the day before, try something different.
Try sweating with the intention that you are going access your power. Intend that you are going to open your heart. You are going to heal. You are going to shine. You are going to become more of who you are meant to be.
This philosophy can be applied to any kind of physical activity you’re doing.
The more you sweat with love, the easier it becomes to be loving even when you are not exercising. This new behavior changes your brain chemistry, which, without doubt, spills into all areas of your life.
3. Add affirmations: I created a playlist and recorded spoken affirmations over it so that when I go for a walk, a run, or even dance around my apartment, I am moving with specific intentions.
I started sharing the playlist with my clients and friends, who love to incorporate it into their workouts.
It’s one thing to think affirmations. It takes it to a whole other level when you are moving and saying them to the rhythm of music. The affirmations become a part of your muscle memory, and they get embedded into your cells. This is where the real change happens.
Bottom line: Decide today that you are moving to celebrate your life. Let the boom boom ka fill you with joy as you move to any rhythm, cherishing the body you’re in and all that it does to support you. It’s has taken you this far. What a blessing.
Money-back guarantee that your body will change, your life will change, and moving will feel more like the final scene in Flash Dance … What a feeling!
Erin Stutland is a life coach, personal trainer and fitness instructor. She is the creator of SHRINK SESSION: 30 Days To Tighten Your Body + Rewire Your Mind and Air In Sculpt. She is one of four Premiere Intensati Leaders in the world.
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By Kris Carr on August 31, 2011
Today I turned 40. Yes, 40 and proud! And thanks to my Crazy Sexy Diet and lifestyle, I still fit into clothes from high school (however I no longer wear neon and sport a perm – thank God). At the start of an important decade, I find myself reflecting on the notion of aging gracefully. The word graceful makes it seem easy. Like if I embrace linen, simple makeup and tie my hair neatly, elegance will be mine. Hmmm, not sure I buy that. Aging gracefully takes more dedication than many of us think. Aging gracefully involves a healthy diet, green juice and smoothies, hydration, sleep, stress reduction and a good dose of love and mental health. Forgiveness. Gratitude. Joy. Clearing the unfinished business in our lives. All this important work makes grace deposits into our aging bank account.
But that’s not all it takes, and it’s also not the focus of today’s blog post. Today we’re talking sweat. I don’t know about you, but I really want to look great into my 40s, 50s, 60s and beyond. I want to hike steep mountains, take challenging and adventurous expeditions, and dare I say it – look cute in a tiny bikini long after I’m “supposed” to wear a tiny bikini! Therefore, I need to stay deeply connected to fine-tuning my physical body.
This summer I’ve done just that. After my last book tour I was tired. I mean to the bone tired. In addition, we bought a farm that was in pre-foreclosure. Renovations-a-go-go! Days turned into weeks, turned into months of very little exercise. I joined a gym and never went. You know the drill. By July, I snapped and ever since I’ve been totally dedicated to my afternoon workout sessions, especially my beloved yoga practice.
How about you? Have you been diligent or delinquent with your God pod? Excuses are your enemy when it comes to working up a sweat, so let’s get rid of a few more. Don’t have time? Too expensive? Bad weather? Sorry folks, these handy hall passes don’t work when your gym is your living room. You don’t need to leave the house to get a kick-ass workout from head to toe!
Recently I polled my Facebook fan page community to see what kinds of workouts ya’ll are doing. Wow! I love your suggestions and have added a few of my own to the following list so we can all boost our arsenal of digital love. Behold, the ultimate Crazy Sexy Fitness guide:
Tara Stiles’ Jane Fonda Yoga Workout
Sometimes I’m all business, which means I want to skip the spiritual talk and get straight to the squats. That’s when I turn to my wonderful friend Tara’s DVD. She’s super friendly, but she also kicks your butt. Lately, it’s my go-to yoga routine, and I’m seeing killer results. Not only has it lengthened and toned my body; Tara’s moves have helped ease injuries that my chiropractor has been working on! Psst, Tara also has a new DVD with Sir Deepak. I got to see a screener copy – it’s amazing! More details to come in my next column at Natural Health Magazine.
Tracy Anderson’s Metamorphosis
When mama Marie Forleo mentions anything fitness related, I’m all ears. You could bounce a quarter off that smart ass and she credits Metamorphosis! I’m a big fan of Tracy’s mat workout, but it sounds like this 9-disc package takes things to a new level with a cardio-strength training combo. If you’re a fan of intense programs with fast results like P90x, this series would be the perfect way to switch things up while maintaining a high impact regimen. It’s certainly on my radar. There’s even an online Metamorphosis community!
Jillian Michael’s 30 Day Shred & Shred It with Weights
Jillian keeps her workout fresh and fast, while still managing to help you shed pounds within 30 days. The workout is only 25 minutes, but you better be ready to shake your booty nonstop. Plus, I love that there are three levels on one DVD, so you can keep ramping up the challenge as Jillian whips you into shape. If you’re curious about kettle bells (one of the latest fitness trends), check out Jillian’s Shred It with Weights for a good introduction (level 1) and challenging routine (level 2). Both are only 30 minutes, but you’ll get your heart pumping and your lymph moving!
Mandy Ingber’s Yogalosophy
Mandy keeps things interesting by mixing yoga and strength training. Although I should mention that I’ve heard this workout isn’t a good fit for hardcore yogis, and I don’t totally feel connected to her teaching style. But damn did my thighs burn! For those who need to sneak in a shorter workout on workdays, but have more time on weekends for a lengthier experience, the 35-minute and 55-minute options are a big bonus.
Tony Horton’s P90x & Insanity
After a week of P90x, I fell in love with Tony! My lovely pal, Lauren Nastasi, did P90x postpartum with her hubby and they’re working on Tony’s newer workout program, Insanity, now. She’s seen fantastic results! Work out with your family and friends, people. Group support supercharges your success.
The Firm Total Body TransFIRMation System
When I asked my Facebook buds about recommended DVDs, The Firm was mentioned time and time again. Don’t let the hot pink case turn you off! Amazon reviews agree that this cardio/strength training system packs a punch and has changed a lot of lives. The kit includes everything you’ll need for the program, including DVDs, weights and a manual.
Physique 57
Physique 57 is another Facebook favorite, and I’m tempted to take it for a spin. This is another good choice for those in a time pinch, since they provide 30-minute express workout options. Supposedly, you’ll see results after eight sessions. The Physique 57 approach uses your body’s own weight as resistance to achieve a long, lean and fit bod. You’ll need a small exercise ball for the workout, which is included in some of their packaged deals.
Turbofire
This 90-day, 10 DVD program looks intense! If you love to dance and want to sweat off the pounds with lots of cardio, Turbofire might be for you. There are certainly a ton of workouts to choose from, so I can’t imagine getting bored!
Yogaglo.com
For 18 bucks a month (free 15 day trial!), you’ll have access to unlimited online yoga classes taught by some of the most renowned yoga teachers in the world, including the lovely Elena Brower. Since classes are categorized by teacher, level, style and duration, you can find a class that’s perfect for you at any time! Yogaglo is even accessible on iPads and iPhone 4s.
So how do you keep fit and fab? Share your success stories and most loved workouts in the comments! I’d love to hear them while I eat vegan b-day cake!
Peace & power push-ups,
kc
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By Frank Lipman, MD on July 11, 2011
In my integrative and functional medicine practice, hardly a day goes by when I don’t see several patients suffering with a touch of corporatitis maximus (CM). While you won’t find CM defined on Wikipedia or easily searched on Google, you will find it lurking in the minds and bodies of stressed-out, over-extended, over-committed employees of corporations, everywhere.
So what exactly is CM? Well, to be honest, it’s a catchall phrase I use to describe the cornucopia of mind/body ailments that tend to arise when a patient’s life and how they’re living it is in direct conflict with who they are or wish to be. Over time, these conflicts begin to express themselves via a number of physical symptoms that diminish a patient’s quality of life to the point where they feel lousy most of the time, inadvertently setting the stage for larger health complications and even diseases down the road. Simply put, though CM starts in your head, before long, it takes your body along with it. Prolonged periods of exhaustion and being perpetually out of sorts start to wear down our immune systems, eroding the body’s ability to heal itself and enabling the body to slip out of balance with frequent colds that go on far too long, allergy flare-ups, aches and pains, headaches, digestive problems, constipation, irritable bowel syndrome, sleeplessness and moodiness, testiness, depression and listlessness.
If all this sounds disturbingly familiar, then you may be in the wrong job. Realistically, though, there are mortgages to pay and kids to educate, so for most of us simply “dropping out” is not an option. The question then becomes, then, “How do we combat corporatitis — short of moving to a hut in Tibet?” I suggest taking the integrative approach and battle the corporatitis beast on both the emotional and physical fronts. To do that, try a few of my corporatitis-busting tips to help restore balance, regain your health and start living again:
Step away from the water cooler. In other words, be aware of office scuttlebutt and gossip, but don’t be an active participant. Gossip is rarely positive and mostly speculative, so why fill your head with scenarios that may never come to pass, or events you can’t control? If you’re going to keep your spirits up, don’t allow yourself to be pulled into the fray.
Allow obsessive thoughts, to a point. Set a time limit — or even an egg timer — on how long you will allow yourself to obsess over a work problem. Be it 10 minutes or 45, when time’s up, move on. Come back to the problem later in the day, but give your brain a rest now, so it can come up with a solution more organically later. Give your head a chance to go with the flow.
Just say no, graciously. Many of us have trouble saying “no” to coworkers, friends and relatives, so we say “yes,” and wind up taking on far more than we can reasonably handle. Next time, instead of saying “yes,” deliver the bad news with a positive spin, using phrases like, “That’s a great idea, but…” or, “I would love to, but…” or, “That sounds wonderful, but…” Follow the “but” with a polite reason why you can’t honor the request. It will make saying “no” a lot easier for you to say, and easier for them to hear.
Push back with finesse. Saying “no” to the boss is a bit more challenging, particularly if you plan to keep your job. One way to do it is to ask the boss to help you prioritize your current projects as new ones are assigned. Not only will this remind the boss of all you’re working on, but it will also make your boss accountable for clarifying and identifying priorities.
Keep moving. Incorporate exercise into your life every day, even if you have to break it into 15 minutes in the morning and another 15 minutes after work. Just move! Exercise will enhance mood, encourage weight loss, calm the mind, improve the function of just about every system in the body and help take the edge off some of those not-so-nice feelings you might have about your toxic boss. Not a lot of spare time to exercise? Then take a tip from one of my patients who recently installed an inexpensive exercise peddler under her desk at the office, and now pedals her way through her daily conference calls.
Then, put on the breaks. Just as important as exercise is relaxation. While it’s unlikely you’ll have the time to stretch out for a lunchtime power nap (a la “Mad Men’s” Don Draper), after work, take time to do a bit of restorative yoga, a short meditation or a few deep breathing exercises. Try self-massage, using your body weight on a foam roller or tennis ball rolled over pressure points and sore spots.
Give yourself a time-out with meditation. Take a few minutes off during the day to try one of the thousands of free guided meditations available online to help refresh your mind and spirit. How to find the time? Download a meditation and listen to it on the train to work or find a quiet spot to tune in during your lunch break. Meditation is a great way to re-center yourself, clear your mind and give yourself a bit of much needed “me time.”
Give yourself a Sabbath, and stick to it. Ideally, try to unplug from your electronic devices for one day a week. If that’s not possible, then at minimum, commit to not being accessible for brief periods of time. Unplug responsibly, though, by letting staff and/or bosses know when you’ll be unavailable.
Unstuff your life. Take steps to liberate yourself from the oppressiveness of keeping up with the Joneses and embrace the joys of a simpler life, a smaller house and the ease of owning (and owing) less. Not convinced stuff makes all that much of a difference? Watch a couple of episodes of “Hoarders” or “Enough Already” to get a sense of the tyranny of too much stuff.
Sleep it off. Corporatitis gains the upper hand when the quality of your sleep is poor or you don’t get enough. Take at least one hour to prepare yourself for sleep. In that transition time, do something relaxing, like taking a hot bath or some restorative yoga. My favorite chill-out pose is reclining belt pose. When it’s time to hit the hay, make sure your bedroom is cool, quiet and dark. Banish light with blackout curtains and cover lights from charging phones, flashing caller ID boxes, sleeping laptops or light-up alarm clocks with a bit of electrical tape. And if you can’t darken your room completely, get an eye mask.
Replace “dieting” with eating intelligently. Stop or cut down radically on sugar, processed foods, refined and junk foods. Slowly switch your diet over to predominately plant foods, ideally fresh and organic if possible. Although you should know how to read a food label, most of the food you eat should not have labels. Try eating a variety of different foods — the more colorful the better. Follow these basic principles as closely as you can to create a leaner, stronger, more resilient body that’s less prone to corporatitis-induced illness and weight fluctuations.
Supplement your health and happiness. Do this not with wine or Ambien, but with natural, health-supporting nutrients and supplements that encourage the body to return to a healthier, sustainable state of wellness. For optimal function, we all need to take various supplements depending on our age, diseases, stress level etc., so work with your health care practitioner to create a personalized supplement plan to help you achieve and maintain optimal health in a challenging world.
Connect with a community. Step outside of the office and connect with a community that’s not work-related. The idea is to broaden your circle of friends and acquaintances to literally open up your world, your heart and your perspective. Be it an informal book group or organized neighborhood committee, joining a community is a great way to step outside the daily office grind and connect with others.
Practice Ubuntu. We all tend to get caught up with our own “dramas,” which keeps us in our heads and takes up a lot of energy. When we stop focusing on ourselves and are sharing or being compassionate to others, we let go of a lot of unnecessary anxiety about our own dilemmas. In fact, we often actually receive more than we give.
For more information on how to optimize your health, see http://www.drfranklipman.com/.
Originally published on HuffingtonPost.com
Photo credit: Oscar D.
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By Guest Blogger on May 16, 2011
By Amy Annis
Most people understand that yoga as a part of your fitness regime adds strength and flexibility. But for runners, it adds a whole additional element, lengthening the life of the sport they love.
I grew up with a runner. My father had a stressful job and my earliest comprehension of exercise was that of a stress buster. After work he would come home, throw his suit coat on the couch and head upstairs for his tennis shoes. After lacing up, he would head out and run for what seemed like a really long time, but he’d always return happier and more relaxed.
I understand it better now. That post-run euphoria is much like the bliss we yogis crave after a good practice of breathing, strengthening our foundation and lengthening our spine. It’s that hands-on-the- mat euphoria that, once students understand what the practice can do for them, returns each and every yoga class.
As an adult, I practiced yoga and then my passion led me to teach. After developing my teaching style, I realized that yoga was an excellent complement for the technical aspect of many sports. Understanding runners and the banes that they face (sciatica pain, tight hips and sensitive knees, just to name a few), I set out to develop classes specifically designed to assist the runner. Remembering how yoga helped my dad as he would prepare for marathons was a good motivation, but even better was seeing relief in the runner’s face with the realization that she could release muscle tension, making her run more enjoyable and more productive.
There are many excellent yoga poses for runners. Below are two that I feel are absolutely essential.
Bound Angle Pose: Baddha Konasana
This pose is especially good for runners who experience sciatica pain. Begin by sitting with your legs stretched out in front of you. Notice if your hips are tight and sit on a folded blanket if necessary. Bring the soles of your feet together toward your pelvis and allow your knees to release off to the sides. Gently pull open the feet, much like you are opening a book. You can also slightly press your elbows into your thighs, gently encouraging the release of your hips; but never force the knees down. Breathe as you lengthen your spine.
Baddha Konasana is an excellent hip and groin release. It also creates space in the lumbar spine. For runners with very tight hips, I often also recommend blocks under their knees to help facilitate the release. This pose, like all yoga poses for runners, should be held for a minimum of one minute and I often recommend at least three.
Downward-Facing Dog Splits
This pose is a variation of Downward-Facing Dog, one of the most widely recognizable yoga poses. To prepare for Downward-Facing Dog Splits (also referred to as three-legged dog), please make sure you have an understanding of Downward-Facing Dog. In Downward-Facing Dog pose, inhale and lift the right leg straight up and back. Flex the foot in the air and sink into the foot on the mat. Doing your best to maintain stability in the shoulders, bend the right knee while keeping the right foot flexed. Stretch it across your back much like you were attempting to kick the person to the left of you. Keep your hip lifted and breathe for five to seven breaths. As you breathe, lift the abdominal muscles up, drawing your belly toward your spine and focus on lengthening your side body. Repeat the process with the left leg. This is an excellent psoas muscle stretch for the runner, as well as an opportunity to improve the body’s balance. It is a great stretch for the shoulders, also.
A great reference for runners and all performance athletes is Sage Rountree’s “The Athlete’s Guide to Yoga.” Typically, a runner will see benefits from yoga in a very short time after beginning a regular and consistent practice.
Namaste and happy trails.
Amy Annis, a crazy sexy cancer survivor, is a believer of the healing power of yoga. After teaching for over a decade she launched her yoga retreat business on beautiful Madeline Island, Wi for all levels of yoginis and adventurers.
Photo credit: sarowen
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By Guest Blogger on May 10, 2011
By Courtney Benavides
Imagine if you only brushed your teeth twice a week. I’m quite sure those pearly whites of yours would soon become pearly yellows. And the buildup of plaque, tartar and other dental issues would certainly manifest in lightning speed. The dentist bills would pile up and your friends would run scared every time you opened your mouth. Even your dog would be afraid to give you a kiss.
However, fortunately for your dog, ever since we sprouted teeth, we have been taught to brush twice a day. I can still remember sitting in an elementary school assembly being taught how exactly to clean every nook and cranny in my mouth. Then at the end of the assembly, I was handed a big bag full of toothbrushes, stickers with big smiley faces and colorful brochures that read: “Brush every day and twice a day!”
That’s pretty good advice, isn’t it? How many times do you look at your toothbrush in the morning and wish it didn’t exist? This is because when you make self-care a regular part of your daily existence, it’s just not that big of a deal. There’s less to clean up and less motivation needing to be summoned, which means that in the long run there’s less decay.
As a personal trainer and corrective exercise specialist, I have spent the last decade observing human behavior when it comes to fitness, and it has become my mission to encourage people to approach exercise much like they do brushing their teeth. This is a hard concept for most of us. It seems that instead of being given fitness advice from an early age that encourages us with happy stickers and freebies, we’re introduced to physical activity as drudgery. In fact, how many of you were even punished in gym class by being forced to run laps or do push-ups?
But it’s never too late to change your game and erase the old messages of gym class. It’s time to give fitness its rightful place as a positive and essential part of your daily routine. Why wait until your doctor tells you that you have clogged arteries or a higher than normal body mass index (BMI)? Start now and engage in physical activity every single day, just like you do brushing your teeth!
After all my years in the field, I can say without hesitation that the people who reach their fitness goals successfully are the people who exercise every single day. With that said, I’m not talking about doing hot yoga for 400 minutes every day or running 30,000 miles before breakfast – that mindset is just as toxic as inactivity. I’m talking about balanced, effective and sustainable exercise. I’m talking about daily activity that makes you smile, makes your blood pump, makes oxygen pour into every cell, makes your skin glisten a bit and makes you feel alive.
Here are some simple tips for embarking on your daily fitness regimen:
-Be active every day for 30 minutes or more.
-Your breath should measure your intensity: If you can hold a deep conversation without breathing moderately hard, amp it up!
-Listen to your body always. If you are thirsty, drink. If you are hungry, eat. If you are tired, breathe. If you are hot, find a sprinkler.
-If you feel even the tiniest start of an injury, seek attention from a reputable chiropractor, body worker or physician right away. Putting off healing will only sabotage your progress.
-Alternate strength training, cardio and flexibility. This is my personal weekly routine:
Monday/Wednesday/Friday: 20 minutes cardio/20 minutes strength training/10 minutes stretching
Tuesday/Thursday: 30 minutes cardio/30 minutes to one hour of flexibility training or yoga
Saturday/Sunday: Get active outside with fun things like hiking or biking or cleaning (ha, fun?) or playing dodgeball.
Mix it up
There’s no need to do your step aerobics video from college every single day. That’s drudgery and not necessary. Go ahead and do your old videos one day and then the next day jog or walk in the park. Then the next day clean your bathtub, and do push-ups and single-leg lunges every three minutes while doing so. The next day go roller-skating. Then go to yoga. Your body likes variety and so does your mind.
Juggle your time wisely and don’t be a martyr
So, you’ve got three kids and a full-time job and a sick dog and a husband on tour with a rock band. I feel your pain. But don’t be a martyr! Set aside at least 30 minutes a day to do something active. Call a friend to watch your kids. Set the alarm 30 minutes earlier. Trust me, it can be done. Your self-care will fuel and feed your children and anyone else with whom you share the world.
Get support
Fill up a wall in your bedroom with encouraging quotes. Get a friend to join you on this journey, but make sure he/she is a positive influence. Buy some new sneakers or a new sweat-ready outfit. Fill up your MP3 player with songs that make you move and groove. Do whatever you need to do to succeed.
Stop focusing on results
Get off the scale. Throw away the tape measure. Focus on well-being and not on loss of any kind. Intend to simply be the best you. Not a different you.
Always remember that your body was built to move, just like your teeth were designed to chew. In the end, we are blessed with the inborn ability to nourish ourselves. Now all you have to do is make it a daily intention to take care of yourself in every way. Ready, set … go!
Courtney Benavides, CPT, CES, has 12 years of experience in the field of holistic fitness. She currently works at West University Wellness in Houston, Texas, where she strives to make exercise effective and sustainable. She is also a mother, a writer and a dreamer (but she’s not the only one).
Photo credit: jeyp.
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