The second week of training was a good one, especially since I got more outdoor running time than expected.

• Monday: Off Day
• Tuesday: 3 miles easy (time: 29:50)
• Wednesday: Jillian workout with Megan and an easy 20 minute run
• Thursday: Speed workout – This was supposed to be a 1 mile warm-up, 2 miles at 7:55-8:23 pace, with a half mile recovery jog after each mile and 1 mile cool down. As Megan mentioned last week, we decided to head over to the track on the East River that morning. I did more than the 1 mile warm-up and cool down due to the length of the run there from our apartment (1.7 miles or so), so success there! BUT I definitely struggled with the actual speed work. Based on this and last week’s performance, I think a lot of my issues with speed work are mental and I am going to have to work on it. I did the first mile in 7:41 (fastest mile ever – woot!), but I was huffing and puffing. I eventually did the recovery jog and got through half a mile of the next speedy mile but had to stop. I covered all the distance that I needed to, so I was happy about that, but I didn’t get everything out of the workout because I had to stop and catch my breath quite a few times. Unlike last week, I wasn’t super upset about this workout. I know that I will get better. It’s just going to take some time.
• Friday: Yoga
• Saturday: 7.5 mile, maybe 8, easy run – I say “maybe 8″ miles because I got tired of walking after the run and decided to jog the rest of the way back to Chris’ apartment. I got so impatient! It was just easier to pick it up. Anyhow, it was a GREAT run AND Chris joined me for the first half of it. I was so impressed! Nice job, Chris! I decided to use Map My Run to figure out a new route since I wasn’t up for taking the subway to Central Park like I normally do. We started the run by Chris’ apartment in Midtown, then ran along the East River, and headed over to Central Park where I did a modified loop of the Reservoir. I was on my own at this point and headed back to the East River to finish things off.
• Sunday: 2 miles easy – I was so happy that I got to “see” Megan run her half marathon! Chris and I actually missed her twice on the course, but it was still inspiring.

Goals for This Week

• Keep it up: Like Megan, I want to make sure that I get all my workouts in even though Thanksgiving is this week. My mom and I are going to Chris’ house for Thanksgiving, and then I’ll probably go back home to Jersey with her for part of the weekend. With all of this traveling, I need to be especially strategic about planning things out.
• Eat and be happy: I’m working out so much more than I have in the past couple of years. I refuse to freak out about how much I eat on Thanksgiving. One day is not going to ruin everything. No complaints about eating that second piece of pie, hehe. Or third… Ok, yeah, let’s not get crazy here.

A subject that I have given great thought to, and done a lot of reading on lately is overtraining. Overtraining is a syndrome in which a person trains too intensely and/or too often so that the body does not have enough time to recover between workouts. This happens frequently when someone is training for a specific event, game or competition but is not limited to athletes. Conditioning requires a balance in preparatory activity and rest because it is necessary for the muscles to repair themselves by given rest. There are many physiological as well as psychological warning signs or symptoms of overtraining syndrome. The following are some of the physiological signs:
- Lack of energy/ feelings of lethargy
- Soreness and muscle/ joint pain
- Increased injuries
- Decreased immunity to sickness
- Decreased appetite
- Insatiable thirst
- Insomnia
- Unwanted weight loss
- Headaches
- Insomnia
- Decrease in training capabilities
- Elevated heart rate
- Hormonal changes (which may also create changes in menstruation)

And the following are some of the psychological signs:
- Irritability
- Depression
- Loss of enthusiasm for sport/ fitness routine
- A compulsive need to exercise

That isn’t to say that just because you worked out 5 times last week and this week you don’t really feel like working out as much and you feel kind of sick and irritable, you have overtraining syndrome. If you find that you’ve been working out 6 or 7 times a week for the last 8 months and suddenly you realize you’re on a plateau and you are just finding you have less of a desire to continue working towards your goal, or towards training for that triathlon, and you are just always tired and sore and irritable because you feel like all you do is work out, then overtraining might be something to look further into.

One way to test the physiological signs of overtraining is by the orthostatic heart rate test, developed by Heikki Rusko while working with cross country skiers. To obtain this measurement:

1. Lay down and rest comfortably for 10 minutes the same time each day (morning is best).

2. At the end of 10 minutes, record your heart rate in beats per minute.

3. Then stand up

4. After 15 seconds, take a second heart rate in beats per minute.

5. After 90 seconds, take a third heart rate in beats per minute.

6. After 120 seconds, take a fourth heart rate in beats per minute.

Well rested athletes will show a consistent heart rate between measurements, but Rusko found a marked increase (10 beats/minutes or more) in the 120 second-post-standing measurement of athletes on the verge of overtraining. Such a change may indicate that you have not recovered from a previous workout, are fatigued, or otherwise stressed and it may be helpful to reduce training or rest another day before performing another workout.

If you think you may be a likely candidate, one of the first things that professionals recommend is rest. As hard as it may be, stay out of the gym for 24 – 48 hours. Let your muscles repair themselves. You will feel much better after you have rested and caught up on well deserved sleep. Hopefully your desire to get back into the gym and kick butt will recover during that time off as well. Get a sports massage. Make sure you are getting the proper amount of nutrients for the amount of exercise you do each day. Continue back with your training but periodize your workouts according to what is necessary. Cut back on frequency and intensity if necessary. The further into overtraining you get, the more likely you are to become sick or sustain an injury. And while it’s easy to think that exercise is always good for you, there is such a thing as getting too much of a good thing.

My last post was a quickie about getting “high” on exercise due to the endorphin rush.  I’ve really been experiencing this feeling since I started exercising regularly and particularly since I started Jazzercise a couple of weeks ago.  This brain candy really has a noticeable and significant effect on how I feel -all day long!  I wanted to find out a little more science about this effect and to share it here.

According to Natural Therapy Pages (http://www.naturaltherapypages.com.au/article/Exercise_Endorphins), endorphins are “hormone-like substances that are produced in the brain and function as the body’s natural painkillers.”  Endorphins are released during exercise, and ”just ten minutes of moderate exercise is enough to improve your mood, your vigour and also decrease fatigue.”  More vigorous exercise is recommended, for a number of other reasons that you likely know about (e.g. good for your heart, burns more calories for weight loss) and will increase the endorphin effect.  Likewise, aerobics and cardiovascular exercise are the best exercises for releasing endorphins.

The good news for yoga fans is that:  “Yoga is also great as it reduces tension and stress while improving the mood.  It focuses on stretching, breathing, and motion that release negative emotions in the body.”

The release of endorphins isn’t the only reason that I feel so good from vigorous exercises.  “Exercise decreases the stress hormones such as cortisol” and “releases adrenaline, serotonin, and dopamine.”  The combination of more of the feel good chemicals coursing through my veins, while there are fewer stress hormones is truly invigorating.  And now understand more about the “why.”

This feeling is so great that I have already let my family know that I will be getting up and out early on Thanksgiving morning to attend an 8:30 am Jazzercise class.

Here are my current stats:
Weight: 164 lbs  159 lbs (again! Is it time for a diet?)
Goal weight: 153 lbs
Difference from goal: 6 pounds short of goal

How I did during week #11:
1.  Sleep – average of 6.2 hours (goal is average 8.5 hours) 
2.  Exercise – 9 hours (new goal is 10.5) 
3.  Strength training – 4 x during Jazzercise (goal is 3 times per week) 
4.  Yoga – 0 (goal is once a week)
5.  Meditation – 30 minutes (goal is 10 minutes a day)
6.  Food – better, and not (still some “I can eat this!  I worked out!” and PMS)

How I did today:
1.  Sleep - 6.5 hours last night
2.  Exercise - 60 minutes Jazzercise, 30 minutes of hiking
3.  Strength training - part of Jazzercise
4.  Yoga – nope
5.  Meditation – 0
6.  Food – more veggies, beans, 4 fruits, and only 1 serving of chocolate!  (yay!)

In comparison to many forms of exercise, the benefits of Chair Yoga far outweigh the risks. The therapeutic exercises work the body, from head to toes, to the best of any client’s ability.

Therefore, the method used, addresses the whole body in a single routine.
This is an amazing feat, for a low-impact exercise program, where the average session lasts 45 to 60 minutes. The following information will highlight some of the many benefits of regular participation in a Chair Yoga
class.

Increased circulation is a result of movement and every body part that can move is used in a typical Chair Yoga class. For many of us, we think of cardiovascular heath first, and this is right fully so, but Chair Yoga helps many other forms of circulation, within the body, as well.

To sit still for days on end, we invite diseases of many kinds. Diabetics need movement to keep sugar levels in “tolerance zones.” Chair Yoga also has routines for the feet, toes, hands, and fingers, so there is no part of the body left out. Due to this whole body approach, the immune system is also stimulated by regularly attending Chair Yoga classes.

The many movements, bending, and twisting, in a regular Chair Yoga session, stimulate the elimination of toxins, within the body. Every time you bend the waist in one direction or another, the stomach aids in digestion and the lower back is gently stimulated.

Now, back to cardiovascular benefits – There seems to be a lot of confusion about what is classified as aerobic exercise. One of the definitions for aerobic exercise is: Any exercise that would increase circulatory and respiratory ability. When the heart and lungs have to work harder to keep up with the body’s need for oxygen that is aerobic.

In fact, gardening and housework are also aerobic exercise that most seniors routinely do. This is not to say that gardening and housework are complete health maintenance systems, but they do burn over 200 calories per hour, for the average person, and meet the aerobic definition.

Much of this mentality stems from the “No pain – No gain” era. Most of the original advocates of this theory are now “nursing their own wounds” and practicing gentler forms of exercise. After all, none of us are immortal, and the body can only take so much abuse over time.

May I remind anyone, who is left standing, from the No pain – No gain era, that walking is also classified as aerobic exercise. So, whether you walk or run a mile, aerobic benefits are gained and significant calories are burned.

Day 50 (Monday) Yoga X….Instead, I completed a 100-minute (whole body) HIT (high intensity training) weightlifting session, including abs.

Day 51 (Tuesday) Core Synergistics….Instead, I played racquetball with Lana for 110 minutes.

Day 52 (Wednesday) Kenpo X….Instead, I completed a 105-minute (whole body) HIT (high intensity training) weightlifting session, including abs.

Day 53 (Thursday) X Stretch….Instead, nada. 

Day 54 (Friday) Core Synergistics….Instead, I completed a 110-minute (whole body) HIT (high intensity training) weightlifting session, including abs.

Day 55 (Saturday) Yoga X….Instead, I completed a 65-minute, 15.39-mile bicycle ride last night at the gym.

Day 56 (Sunday) X Stretch….Instead, nada. 

as i am working through a shoot you really never can tell what other little gems will come through. chrisandra fox and i have been working together photographically for some time now, among other things. today i decided i would like to share…

one time, oh some time back in january of 06 a friend of mine took me to a community yoga class at the hayes valley yoga tree, i had never been there and i was (as most of us always will be) still very new to yoga… to this day i still remember some of the things in this class- not realizing until writing this, that chrisandra fox really was one of my very first yoga teachers… i remember being miffed that i couldn’t fit her classes into my schedule at the time… who knew we’d become such good friends… she’s great, and i am very grateful for our friendship…

we have been creating the “Pose of the month” articles for the yoga tree newsletter for the past few months, and in out last shoot- in the midst of a combination of a ‘Pose of the Month’ shoot and an ‘Interlude : Actuate ‘  shoot we came across this image…

“Chrisandra Fox is a student of hatha yoga, Ayurveda, and Tantra. She

teaches creative sequences and yogic practices designed to address

obstacles within so that the practitioner awakens a natural state of

meditative awareness and ease of heart. Chrisandra teaches at Yoga

Tree in San Francisco, and leads The Heart of Renewal Retreats in

California and internationally.”

chrisandra ’s schedule

mon

8pm stanyan yoga tree

tues 

1215 hayes valley yoga tree (community class)

wed

8pm stanyan yoga tree

thursday

1215 hayes valley yoga tree (community class)

745 james howell studio (donation)

sat

11am valencia yoga tree

she also leads retreats year long :

upcoming—>

The Heart of Renewal Yoga Retreats presents

Solstice Renewal

December 20, 10:30am-5:30pm

Tara Bella Villa, Glen Ellen

REGISTER through http://www.yogatreesf.com

For more information, email: heartofrenewal@gmail.com

also: exciting, a New Year’s Sankalpa Retreat in

January! email for details.email: heartofrenewal@gmail.com

I taught again tonight.  Great class, if I do say so myself.  But, really, when I say good I’m referring more to the vibe of the class, the responses of the participants, how able I was to make them all laugh or smile at the very least.  I had 18 folks in class tonight.  That’s great considering it generally hovers around 7 people.

Great vibe in the room tonight.  I think I sufficiently tortured them tonight but only for the good; it’s a true test of your skills when you make someone feel good about being challenged.  It definitely was an amped up sequence (I’ll post it below).  I made them sweat.  And a few of them were vocal about it.  I heard grunts more than once.

When I got the gym, I was right behind a cute, little bear-ish gay man.  He seemed to be in a relatively good mood and made funny small talk with the front desk worker.  As I checked in right after him, I was again behind him as we walked down to the locker rooms.  Before getting to the locker room, he turned and went into the studio for the Abs class that is taught right before mine.  It’s a KILLER class taught by my coordinator (essentially my supervisor).  He’s hard core.  He doesn’t demonstrate much.  He sits in front of the class and just directs them.  He does walk around and adjust but man he is literally torturing those people but again for the good ultimately.  So, anyway, when the guy enters class I can again hear him, in a loud, gregarious voice, greeting some of the ladies that were setting up for the class.

After the Abs class, I heard him again chatting with the girls around him…complimenting them on their form or hard work.  It was super cute.  To my surprise, he and a girlfriend of his stayed for my class.  Cool.  The funny thing is that, about half way through the warm up, I heard him grunting and making other noises that made clear the effort he was making.  After class he was much more quiet, contemplative perhaps; it wasn’t bad that he was quiet…there was just a noticeable shift in his energy, which was cool.  It’s interesting the effect that yoga can have on people.  He was just as lovely after class, and I meant to go and check in with him after but didn’t get a chance.  I had quite a few folks waiting to chat with me, which I think is awesome.  I like to offer myself to folks after class that want me to do a form check or to ask my about some random body part that feels tight and they want to stretch.  Some also just come up to say what an awesome class it was and to thank me, which I LOVE too.  How could you not, right?  And I’m just doing something that I like to do (the bonus being getting paid for it).

Here’s the sequence I (put together and) taught tonight:

Warm-up:

Work Phase:

Deep Stretch:

Final Relaxation

Namaste, everyone.

*Feel free to ask any questions about my sequence including explanation of poses.

Just saw this on another blog and thought it wise to follow suit:

Disclaimer: I am not yet a certified yoga instructor.  The above sequence should not be taken as formal instruction.  If you are interested in trying the sequence listed above, please seek out the advice of a yoga instructor in your area; this instructor can provide you with hands-on instruction and assure that you are maintaining proper alignment throughout.

As you maybe able to tell I love movies and documentaries with inspiring women and here is another favorite of mine about Elizabeth Arden and Helena Rubinstein who maybe the most important makeup moxies who ever lived.

In a time when makeup was worn mostly by prostitutes and performers, these two women transformed the way we wear makeup and think about ourselves. Even more importantly, these women blew gender roles out of the water to rock the business world. There colourful marketing, branding and product concepts is innovative and inspiring.

This documentary set in the 1930s showcases their lives, rivalry and how they ran business including regular yoga and Pilates practices in their day spas. Creating a holistic approach to beauty; a new way to live for western women.

Alright folks, when I last posted I was in need of some R&R…I mentioned beginning to meditate again.  When I first moved back to Atlanta I used to do yoga in the AM to clear my head, I got out of that…but I think I want it back.  I’m not sure exactly what to call what this is that I’m going through, but I’d like to think of it as some kind of purification…so… we’re gonna go with it…Here’s a lil background on the roots of Yoga (as stated by good old Wiki)

The Sanskrit word yoga has many meanings, and is derived from the Sanskrit root “yuj,” meaning “to control,” “to yoke” or “to unite.” “Yoga is the effort to experience one’s divinity personally and then to hold on to that experience forever…a dedicated effort to haul your attention away from your endless brooding over the past and your nonstop worrying about the future so that you can seek, instead, a place of eternal presence from which you may regard yourself and your surroundings with poise.” (E.P.L. pp122) (why am I seriously citing sources?)

So yeah I used to do this thirty minutes a day every morning and I am about to go ahead and start that back up…anything for peace and presence.

Happy Thanksgiving!  I hope you have a peaceful day and a meal infused with gratitude.  I recently attended an Ayurvedic Cooking class with Alison Driscoll, and was reminded again of one of the key aspects of this ancient sister science to yoga – preparing our meals with a deep sense of giving to those we cook for, and gratitude for the earth and everyone/every living thing involved in bringing nourishment to our tables.  In many yoga traditions there are also specific mantras/prayers that are recited prior to each meal. This article by Sandra Anderson reminds us of the significance of “saying grace”, and provides a verse from the Bhagavad Gita which is traditionally used by yogis and monks before meals.

As each of us clean, chop, cook and sit down to our meal this Thursday, may we do so with intention.  As we’ve noted in class, the only difference between an action being mundane or sacred is often our intention.  Preparing our Thanksgiving meal with that same level of awareness & intention we bring to each class may help us to carry our yoga off the mat this holiday.

Namaste,

Michele

 The ancient Taoist sages who mastered mind and body had many different insights and techniques to have a healthy life and as a plus Self Realization.  It is said that some of the teachings of Taoism originally come from India. This all makes sense if one investigates into the nature of Sanatana Dharma (hinduism) and Taoism. One can see the similarities between them. In particular I want to note is the use of energy in both systems. Not only this but both systems aim at Self Realization.

 With that said breath work has been very instrumental to healthy living and enlightenment in both sciences. Many are familiar with the Yogic use of breath and energy work. The same thing is found in Taoist Yoga. What is deeply interesting to me is the technique of no breath. In Taoism this is called Embryonic Breathing. In Sanatana Dharma and Yogic paths one can achieve such a state in which no breath is necessary and yet the practictioner is able to control energy throughout his or her body and remain healthy and ALIVE!

 In Taoism and in particular the practice of Qi Gong (sometimes spelled as Chi Kung) there is a use of Embryonic Respiration.  It is the breath of no breath. This is possible when both the mind and body are fully relaxed. The mind and body must be relaxed and filled with Qi (Qi is life force, in yoga its called prana).  Focusing on breathing is an easy way to relax not only the body but also the mind. A great method is focusing on the lower abdomen or the dan tian.

 The lower dan tian or abdomon is about three inches below the naval. This is natural respiration. If you observe an infant you will notice that the infant breaths from this region. Overtime due to stress on the body and on the mind we forget this form of breathing. This breathing is very instrumental to good health and also mental clarity.

 In order to begin Embryonic Respiration start breathing naturally. Just let the air come in and out. Watch the rise and fall of the lower dan tien (you dont have to look down). Have your eyes closed gently. You can sit in a chair (preferably on the edge of the chair with feet firmly on the ground and back straight but not rigid). You can sit cross legged if you like just make sure the spine is straight yet not in a rigid way. You are not trying to be a tough guy or woman let it be natural. Your right hand should rest gently on your lap and your left fist gently closes on the thumb of the right hand. This is a special mudra or hand gesture called the yin-yang mudra.

 Let the breath be very natural. Have a few minutes to relax into simply allowing the rise and fall of the lower abdomen. After you have done this for a few minutes begin to visualize Qi (life force or energy) entering your body entirely. Let every part of your body be fused with this life giving Qi. Let no cell be without this Qi. The Qi pervades every part of your body. Every organ, vessel, cell, everything. As you breath out visualize stale Qi leaving your body. Do this set 9 times.

After you have completed the above cycle move on to visualizing Qi entering the upper dan tien or heart area of your body. Allow Qi to pervade the entire heart area of your body. As you breath out imagine this energy or Qi moving down into your lower dan tien or lower abdomen. Let this Qi pervade the lower region. Return again with another inbreath visualizing Qi entering into the heart area, then breath out vizualizing the Qi going down into the lower abdomen. Do this also for 9 times.

After that simply vizualize the Qi in the heart area as you breath in, then imagine the same energy staying inside your body and moving down into the lower abdomen. Then as you breathe in again vizualize that energy in the lower abdomen rising up to the heart region. Do this for 9 sets.

 After the above cycle simply visualize the Qi staying in the abdomen. See it rising up in the abdomen with each in breath. Watch the Qi fall to the lower abdomen with each out breath. Do this 9 times.

Gently as you complete these cycles you will notice your breath getting quiet. It is getting very deep. Deep and slow. Breathing in you know that you are breathing in a long gentle compassionate breath. Breathing out you know you are breathing out a slow breath. Soon the breath will be without effort and you will not even know you are breathing! Don’t panic your still alive just enjoy this simplicit natural embryonic breathing. A gentle peace will definately come over you.

 Never rush this or expect anything. Simply let the Dao or lot God or Emptiness or the Universe do it for you. Don’t let your ego parade over what is happening or what is not happening. Don’t let the ego tell you when you should be experiencing this stillness. When you find that your ego is trying to rush the process simply say to yourself “I will let the Dao do it for me”.  The Dao is the Formless Reality or your Deepest Nature. It is Siva, it is God, it is ULtimate Reality. Allow this life force or the One Life to do it through you. So don’t beat yourself up. In Taoism a let of emphases is on NON EFFORT!

Enjoy be healthy and be love

Peace and love for eternity always

-Juan

NOTE:

 Much of this technique was taken from the book “The Way of Qigong-The Art and Science of Chinese Energy Healing” by Kenneth S. Cohen a western Taoist. I have worded the technique in my own wording.

“With the past, I have nothing to do; nor with the future.  I live now.”   Ralph Waldo Emerson

I have had one of those weeks that has been enlightening, invigorating, and inspiring on every human level possible.  From the human to the equine I have heard the journeys of survivors, thrivers, and those who have a story to tell that is so profound it wells tears and lapses breathe just in having heard it. 

In the Rumpus (yes I saw Where The Wild Things Are last weekend) of it all I found synapses blasting and neural paths sparking with a realization of how much all of my work, all of my passions, and all of my life seemed to have been leading to this point of alignment (not to be too dramatic about it) in some way.  If someone had told me before this moment that I would be in a position to both love and align yoga, horses, and psychotherapy together I would have laughed at the incredulousness of the idea.  Today I will say that nothing makes more sense or is more clear to me than how these three worlds collide and echo with sound bites and fragments of each other.

I spent last week (Wednesday to Saturday) at the NARHA Conference in Fort Worth, Texas.  I learned about “Prey Psychology” and the corollaries between Winnicottian Theory and Self-Psychology and Equine Facilitated Psychotherapy.  I found an entire world that had blended so many of the ideas and passions I had been working with into a body of therapeutic work that had been alive for 10-20 years without my even being aware of it.  I was invigorated by the passion of the people in this profession and the well-thought academics behind their practices.  It wasn’t just teaching horsemanship to people in hopes of effecting change in some emotional way it was a full basis of therapeutic practices working with horses as partners in effecting change in people’s lives.  One woman even referred to her equine counterparts as “colleagues” in a context that made it seem absolutely an apt description. 

I heard people discussing the importance of mindfulness, self-soothing techniques, and even horseback yoga as a means of creating emotional wellness not just through the client’s relationship with the horse but also their body, mind, and emotional awareness of themselves.  It was a wonderful experience to be amid people in a world of therapy, present centered living, and holistic treatment for people in emotional distress that I never before knew existed.  I found myself hoping with more earnestness and a real sense that  it was possible for a world of therapy that broke down the four walls of a therapy room and can, will, take people’s healing to creative and intuitive new heights. 

I heard one particular horse trainer describe the horse as a very “present oriented” being stating that as an animal of prey a horse is instinctually imbedded in the present moment, needing to focus on those things that bring them safety, security, and comfort and make them feel wholly well.  I was instantly drawn to consider the two parallels of that–trauma and yoga.  The horse is a great balancer in that it represents a healthy reflection of the traumatized person–it manages its present centered quest for survival while the traumatized person cannot moderate their “prey” experience and feels overwhelmed with their survival needs and unable to find the comfort in the present moment.  I thought also of how the horse is such an excellent metaphor for the perfect yogi/ni.  The horse is able to look at the now, live in the now, and be comforted by what they are given that helps maintain their sense of balance–rejecting that, that does not help them maintain that homeostasis.  They are the perfect mirror to the traumatized person of both what they are and what they want/need to be.  I was fascinated by this beautiful parallel and how the horse is the bridge between emotional disarray and yogic, spiritual centeredness. 

I feel on the precipice of breaking through my own glass ceiling of sorts–personally, professionally, philosophically.  Ever moment I turn around I find a new bread crumb, rich metaphor, deep symbology of this shift–in the good, the bad, and the ugly in my life.  I am grateful for this journey and excited for the next bread crumb that will lead to the next discovery. 

In the world of wordless connection I see horses as the symbol of something ancient, mystical, beautiful, and simple all in one.  As Linda Kohanov states so eloquently in her book The Tao of Equus speaking about her young new horse, “She was standing in a box stall smelling of pine shavings, and she spoke to me more eloquently in silence than anyone ever had in words.”  This is the kind of connection I could only hope for all of us to have–in life, in healing, in growth of self. 

“The wind of heaven is that which blows between a horse’s ears.”             Arabian Proverb

It gets tougher and tougher.  I like it.

Tweaked my hip.  I definately need to do this 2 or 3 times a week to get the most out of it.

I will take Yoga up at Lifetime Fitness for the month.

Workout equipment has ballooned into an enormous industry in this country and around the world. Large companies produce vast quantities of state of the art fitness equipment to help us build stronger, healthier bodies. What is amazing, though, is that often the most effective workout equipment is the simplest and the least expensive.

Case in point: Yoga-Paws. Produced by a small mother-daughter company, Yoga-Paws are some of the simplest, yet most effective pieces of workout equipment on the market today. They are not expensive like some sophisticated fitness machines, and they allow users to get an invigorating workout from head to toe.

After 30 years of practicing and teaching yoga, Gail Getzwiller wanted to find a way to address one of the most common problems she heard from her students–their inability to practice away from home. Their problem was that when they traveled for business or pleasure, they just didn’t have room in their bags to carry their yoga mats with them. As much as they wanted to work out, space limitations just wouldn’t accommodate a large, cumbersome yoga mat.

The solution she came up with was Yoga-Paws. Yoga-Paws are worn on the hands and feet and provide all the stability, traction, and cushioning of a traditional yoga mat. They are so compact and light, they fit in any bag and can be easily packed and taken on the road. Now yoga practitioners can enjoy their workouts wherever they may find themselves.

Click Here for Workout Equipment!

A combination of two GPS systems, two printed map routes, one full size map book, four pairs of eyes, words of encouragement to Jaqui’s car and maybe a few too many u-turns got us to the Bath country house for our Bodacious Bonfire Yoga weekend.

The journey from London was fuelled by celery sticks, carrots and peppers (expertly prepared by Roxy’s other half) and yummy cake (thank you Noras) and a lot of girlish excitement.  We were met with warm chai and cake on arrival which left us  suitably refreshed for a gentle evening practice.  But cake was not the order of the evening, but of the weekend! This was a yoga weekend that was defined by good food and a lot of eating.

It was great to stretch out the cramps and aches from the car journey, and get acquainted with the yoga studio – but we only had time for a quick hour and a little bit of flying before getting ready for supper.  After showering and settling in we ate pumpkin soup and freshly baked bread, and ended the evening feeling very content!

Saturday commenced with meditation at 9:00 followed by class at 9.30, a very reasonable start time indeed.  The yoga throughout the day was great; a fast paced start to get warmed up that was later capitalised by by inversions and Acroyoga.  Headstands, handstands and forearm balances were all worked on, as well as inversions balancing on people’s backs and in between their knees!  It sounds strange, but looks great!  And some more flying which I really enjoyed.

We also focused on standing balances and arm balances: for example practicing going from bakasana into tripod headstand.  As usual – it’s all about the core!  Ooouch!

Between morning and afternoon classes we ate (a lot!), dozed (only a little!) and cuddled up with the very fluffy cat Flicker, and enjoyed saunas.  Those who like it hot (Vaclav!) were very happy to be in charge of the water bucket and we soon warmed up our winter bodies for the afternoon session.

Saturday evening was a really nice night – we had intended to go to a Fireworks display,  but it was cold and dark; we were in the middle of nowhere and quite happy to be just there, after all we were full, sleepy and spent. So with little enthusiasm for fireworks we decided to play board games!  We settled on Cranium – a team game involving trivia and word / spelling questions as well as drawing, charades, singing / humming and modelling things in clay.  This is what Saturday nights are made for. Seeing fellow yogis jump around like Michael Flatly (Chris), trying to mime a parrot (Stefane) and humming ABBA’s Dancing Queen or Sister Sledge’s We Are Family (Shahana) caused me to laugh to the point of exhaustion. Without a doubt our evening Craniun frolics warmed us more than a Bonfire ever could.

Sunday started with a massage for me, great relief for a stretched shoulder I had been nursing all week.  I love massages and to have one so easily and as part of the weekend was very welcome!

The rest of the day was spent doing lots of yoga puncutated with eating and sauna.  A bit of crazy impromptu dancing to the Black Eyed Peas I Gotta Feeling warmed us up for the penultimate yoga session before we unwound with partner massage, our final workshop. We finished the weekend with another big delicious feast. It was hard to leave; the weekend went so quickly, but felt like were there for days and days, and the thought of returning to work on the Monday was hard to deal with.  The best thing about leaving was looking forward to the returning.

By Natalie Smith

Give up smoking

Quite obvious really but if you want to dramatically improve your health then you need to quit smoking. You will lower the chances of developing cancer, heart disease, lung disease and death and if that’s not good enough…food will taste better, you’ll smell fresh and you won’t harm others around you with your second-hand smoke! So what’s stopping you? Visit your GP for help – they can talk you through the process of quitting and can prescribe you nicotine replacement therapy if required.

Alternatively visit the following NHS website for more advice:

http://smokefree.nhs.uk/

Cut down your alcohol intake

Occasional drinking is fine, so long as you stay within your limits. Ideally men should drink no more than 3 – 4 units (on a regular basis) a day whereas women should drink no more than 2 – 3 units per day. A glass of wine is typically 1.5 – 3 units, depending on the size of the glass and strength of the wine. A pint of beer is around 2.8 – 3 units. Men should try and stick to 21 units per week, whereas women should stick to 14 units. Cutting down your alcohol intake will lower your chances of liver disease and may make you sleep better. Your skin and eyes will become brighter and you’re likely to lose weight. Alcohol affects your body’s absorption of vitamins and also reduces cardio-vascular fitness and muscle growth. So if you want to improve your general health – drink less.

Learn the benefits of healthy food

Many of us eat when we’re hungry and don’t really think about what we’re putting into our mouths, but the purpose of food isn’t to just fill our bellies. Food provides us with vital vitamins and energy and helps us to grow and stay healthy. One of the best ways to become healthy is to educate and familiarise ourselves with food: the body is like a machine which requires healthy fuel to make it run efficiently. Try and eat your five portions of fruit and veg a day, don’t load your body with fatty foods, but above all have fun with your diet – a healthy balance equals a healthy mind.

Take up regular exercise

If you want to immediately feel good about yourself then get out there and release those endorphins! Try going for a brisk walk for a minimum of 20 mins x 3 times per week, then when you get used to this swap walking for a light jog, swim or a bike ride. Not only will this make you look better but you’ll also be brimming with confidence and have a healthy mind.

Take time out to meditate

Long term stress can suppress our immune system, which can then potentially lead to mental and physical illness. Take time to wind-down at the end of the day and relax. Try yoga or meditation – just a few minutes of deep breathing exercises a day can greatly reduce stress levels.

Visit here to try meditation for yourself:

www.learningmeditation.com

Hey world!

I’m probably going to be MIA for the rest of the day as we put our house back together. Hubby and I thought this would be a good time to do some deep cleaning and get rid of a bunch of stuff since the house is in shambles anyway. So that’s the plan for tonight.

Hopefully things will be back to normal tomorrow – I’m planning on going to a beginning yoga class tomorrow night after work. It’s a really cool studio I found online that meets at Eagle Creek park – Peace Through Yoga. What better place to exercise and meditate than in the serenity of the forest? I’m really looking forward to it because I need a strength training alternative to lifting weights at the gym. I HATE lifting weights – bores me to tears.

This morning for breakfast I made an awesome new smoothie: blueberries, almond milk and a frozen banana. Sorry, didn’t take a picture!

I’ve been blending instead of brewing – I haven’t had any caffeine in almost three days! Saturday and Sunday I had pretty bad headaches in the morning, but today wasn’t so bad. I definitely miss the taste and smell of a nice strong cup of hot coffee, but I’m going to try to limit it to one or two cups a week – just when I REALLY need it.

Arggg – also gotta find the time to do my Thanksgiving shopping. I hate grocery stores this week, and I know the longer I wait, the worse its going to be. Serenity now!

Hope you’re having a decent Monday – later!

1 – Muladhara

2 – Swadisthan

3 – Nabi

4 – Anahata

5 – Vishuddi

6 – Agnya

7 – Sahasrara

I’ve been walking with Jesus Christ as my Lord and Savior since August 2007. Ok, some of you may even be squinting as you read that first line. I know so, because that’s how I was. Not only did I hate hearing friends talk “Christianese” but I also made it very obvious that Jesus was not someone you wanted to talk to me about.

I was baptized Catholic, I went to a Catholic school from grade school to college. I knew the prayers, the whole shabang, and I remember going to our university’s church for confession and to pray specially during exam week, but somehow, even if I was doing what almost everyone around me did, it just didn’t make sense to me. I’d have so many questions but I didn’t care to ask.

My parents were sorta religious, meaning, we went to church as a family on Sundays (but I’d often sleep and my mom would just wake me up after the homily). My dad even had a season where he’d go to church on Wednesday nights…. until one evening when he came home and said that he doesn’t want to go to church anymore. I think they started talking about politics in church and that was what put dad off.  Since then, we no longer went to hear mass, which quite honestly was a relief, `coz sleeping in church didn’t really make sense anyway — and again, I really didn’t get a lot of the things we were doing.

After college, the picture didn’t really get any prettier, however, it got extremely colorful.  I’d rather have you guys watch the rest of the story here.

As 700 Club Asia put it:

She experienced a different, exhilarating kind of freedom with New Age practices, or so she thought. See how Owie Burns made a remarkable breakthrough. Also, witness her battle against oppressive spirits, right inside The 700 Club Asia studios!