A New Twist on Resolutions for 2017

Ahhh, 2017! A new year is well underway. Many of us are filled with new hopes, new dreams, and new goals as we vow to attack this new year with more gusto and resolve than the years in the past.

One of the most popular New Year’s resolutions is to lose weight, eat healthier, and become more fit. Gyms are packed at the start of a new year as weight loss products hit a spike in sales. Everything is going so great as the excitement of getting to the new you electrifies the air…and then February comes. So what happens? What is the thing that makes so many of us fail so soon into the beginning of our goal to being healthier and more fit?

One thing I see over and over again is that the majority of people set a really hard generalized goal and after the first few moments of not being perfect, resolve themselves to being a failure and slide quietly back into their comfort zone of the way things were. There is nothing wrong with a hard goal. However, when you fail to specifically set the little steps required to reach that big goal, you set yourself up for a very very hard struggle. Wanting to lose 30 lbs is fantastic. That’s a hard goal. No one ever declared losing 30 lbs was an easy task. In order to get to the bottom of those 30lbs, you must map out a road to get you there. Part of that road MUST be leaving room for you to mess up.

There are many ways to go about losing weight. While there are some tactics that I strongly disagree with, like counting calories and measuring food, oh and starving yourself…that one is always a no no, I’m going to focus on the part of the journey so many people forget about when they first begin. Messing up. Not being perfect. Feeling like you are starting over and over again. When beginning a lifestyle change, or setting out on any goal, you MUST remember to give yourself permission to mess up, because at some point you will fall down.

Giving yourself permission to occasionally fail is not saying you should go about your goal half-assed. In fact, any goal you have I strongly encourage you to have a burning passion for. The more passion you have, the more energy and hard work you will commit to it. Get to the root of what gives you that passion. Why do you want to lose weight? To have a better sex life in your marriage? To feel more comfortable in your clothes? To have more energy to keep up with your crazy energy bound kids? To be more confident to walk into a room of strangers? To feel just plain better because you are tired of feeling sick and tired? All of the above? Determine in the beginning what makes you passionate about this goal, mark it in big bold letters high in the sky, set yourself on fire, and go!Picture

Now, as you roll onward with your fiery heart and banner set ablaze with determination, prepare yourself to fall down. Many, if not all, people fall their way to success. That multi-billion dollar owner of that cool thing you just saw on TV had about 50-100 previous cool ideas that was thought to be a success. That incredibly toned fitness model that you most likely could bounce a coin off her round little booty did skip the gym on one or more occasion and has been known to total a bag of tortilla chips from time to time. My incredibly handsome hardworking husband who started an new company that flourished in the first year worked his ass off, got discouraged on several occasions, and went months without getting any returns on leads. What is the common factor here? A burning passion coupled with permission to fail.

Failure doesn’t need to be a negative word if you don’t make it one. Failure is one of the most fantastic learning tools we have. In falling down, you learn how what not to do in order to avoid falling down again. This one may take a few spins around the merry-go-round, and thats ok. This is where open mindedness comes into play. If at first you don’t succeed and try try again is giving you a massive migraine, well try a different approach.

I thought for years tirelessly counting every last calorie that went into my body was the only way I could be thin. I tried, failed, tried again, failed again, got sick of trying, binged, tried, binged some more, tried again. After beating myself in the head for a few years (my stubbornness beaming through) I finally let go of the fact that this method was not working. In fact it was creating more damage by igniting obsessive compulsive behaviors. I finally let go and went down a different road. The passion was still there. I burned with the need to be healthy, feel good about myself, and not struggle with food (insert head slap for thinking counting every calories would get me to not struggle with food). However, I allowed myself to fall. I picked my butt back up, sometimes faster and stronger than others, and refused to lose site of the goal. I reworked some things, fine tuning methods as I went.

So many people fall, maybe get up a few more times, fall again, and quit. Giving yourself permission to fall from time to time is honoring the fact that you are human. It’s investing empathetic energy back into yourself for a change. This whole thing to better health is a journey. People often forget that the journey never ends. There is the journey to losing the weight. Then there is the journey to learning to maintain the weight. Then there is the journey to breaking those extra pesky small habits with food that are unhealthy. Then there is the journey to loving yourself and feeling comfortable in your own skin. All of these things are tightly interwoven into each other without end. To make the most out of your journey, honor and respect your imperfections as a human being and embrace the event of falling down when it happens, so you can quickly pick yourself back up again.

Much love!
Lindsey

Plant-Empowered Lifestyle Transformations in Progress!

plant-empowered-coaching-program

Excited to Let You All Know My New 6-Week Plant-Empowered Coaching Program is Transforming Lives!

Hi Everyone!

I couldn’t be more thrilled to let you all know that my new 6-week Plant-Empowered Coaching Program is doing what it was designed to do… change lives!

In case you’re unfamiliar, I created this special program because the time had come for me to take all of my experience and knowledge and put it in a structured program to help people make total lifestyle transformations.  The program provides you with the information, and more importantly the tools you need to make positive, permanent changes in the way you think, eat, and move.

With the right information, presented step-by-step, you’re able to build a solid base of knowledge and then take that knowledge and apply it to YOUR LIFE in a way that works for YOU with the help of my coaching and support.

It’s my passion to coach people who are truly ready to commit to bettering their lives, so if you’re ready to take your body and life to a whole new level, I’m offering a free phone consultation! Learn more about the program and book your session with me HERE.

What Do YOU Need to Take YOUR Health, Nutrition, and Fitness to the Next Level?

I want to share with you some of the ways my clients in the 6-Week Plant-Empowered Coaching Program are transforming their lives without counting a single calorie!

So let’s take a look at some of the ways the Program is helping people develop healthy, positive habits that turn into the lifestyle they desire:

1. ACCOUNTABILITY 

How would it change your life if you were to be truly help accountable for the commitments you make to improve your food and fitness choices every day? For most of us, having someone who cares to hold us accountable to what we say we’re going to do is a game changer.  Check out the text I received just the other day…

>If you’re ready to finally get on the path to a healthy lifestyle you love, apply here and let’s chat.    

2. NO MORE FEELING OVERWHELMED!

These days it’s easy to feel so overwhelmed with all the conflicting information coming at us from all angles about what, when, and how we should eat and exercise. The 6-Week Plant Powered Coaching Program provides a structured, proven process to gain the knowledge you need to make the right food and fitness choices for YOU. The Program coaches you through the process of applying the information to your life, in a way that is in line with YOUR goals! Check it out…

Apply Here For a Free 45-minute strategy session  

3. TAKING ON NEW CHALLENGES

It can be intimidating to try new ways of eating and exercising, especially when you lack the knowledge and experience. The 6-Week Plant Powered Coaching Program provides you with opportunities to take on new challenges that will help you get the strong, healthy body you are striving for…

>If you’re ready to feel confident about your food and fitness choices, apply here and let’s chat. 

4. UNDERSTANDING THOUGHTS & FEELINGS THAT TRIGGER BAD HABITS

Every action we take is a result of our feelings, which are caused by our thoughts. Getting to the root of what’s causing us to continue unhealthy actions is key when it comes to transforming our lifestyles. The 6-Week Plant-Empowered Coaching Program provides you with the guidance you need to create a new mind set that is in line with your goals…

With courage, commitment and the right tactics, I know you can create a lifestyle you feel proud of, and it’s my life’s work to help you do just that! So if you are tired of spinning your wheels, feeling confused and defeated about how you’re eating and training, let’s talk. It’s time for action!

>Apply Here For a Free, One-On-One 45-minute Strategy Session  

Looking forward to speaking with you!

-Ella

The Blessings Yoga Brought Me

yoga-blessing

Yoga classes often begin with setting a personal intention. This practice, especially during my cancer treatments, was so important, helping me to focus on the present moment and my desire for health and healing.

Hi! I’m Ella’s mom. Knowing the blessings yoga has brought me over the last several years, Ella asked me to write about my experience with my practice, so here I go! I am 68 years old, and my fitness routine consists of daily cardio on an elliptical machine and either a yoga or Pilates class. In my 30’s and 40’s I did lots of high impact aerobics, kickboxing, and weight training. I loved it! In my early 60’s I experienced some health issues – colon cancer and severe arthritis in my hip. High impact aerobics was no longer a viable option for me. I slowly began to incorporate yoga and Pilates into my fitness routine and found that there were so many benefits.

Yoga classes often begin with setting a personal intention. This practice, especially during my cancer treatments, was so important, helping me to focus on the present moment and my desire for health and healing. At the end of each class, there is at least a moment of having a quiet mind and peaceful heart, and the knowledge that I can take that with me off my mat and into the day.

Yoga works your body, your mind, and your spirit. The benefits for my body, my mind, and my spirit have been awesome, and I am so grateful. I like using my own body weight to improve my strength and flexibility. I like the ongoing challenge of accepting where I am at any given moment, not judging, and just being in the present moment. 

It is all hard work but work I am always glad I have done. There are times when I may be tempted to skip a class, but I I have a schedule for the week, and go to class without thinking about whether or not I want to go – I go because it is what I do (just like brushing my teeth). I know it is good for me. I have never been sorry that I went to a class.

I am currently 5 years cancer free. As I began to recover from my cancer, the arthritis in my hip began to be debilitating. After lots of physical therapy and cortisone injections, I finally had a hip replacement a year ago. For three months after the surgery, I followed my doctors instructions and basically, did nothing, giving all of the soft tissues involved, time to heal. After that, I resumed my regular yoga and Pilates classes. I really feel that these classes are better than any of the physical therapy I have done.

I know that this work is good for all of me. It just feels right and I plan to continue making this practice a part of my life.

-Susan 

Introduction to Qigong Part 2: Applications and Styles.

qigong

Now that we understand what qigong and qi actually are (if you have not read part one, do so HERE), we can begin to explore the various applications and styles of qigong.

Picture

There are three primary reasons people practise qigong; medical, health, and to enhance martial arts training.

Medical qigong is one of the four main branches of Traditional Chinese Medicine (TCM) with the focus on the practitioner helping their patient to correct imbalances and energy blockages through regulation of their qi. This enables the body to strengthen and regulate the internal organs, the nervous system and the immune system, relieve pain, regulate hormones, and strengthen and release deep-seated emotions and stress. (Click here for more on medical qigong.)

Martial qigong was most likely developed after the monks of the Shaolin Temple began practising the early forms of qigong attributed to Bodhidharma (Da Mo), the Yi Jin Jing (Muscle Tendon Changing Classic) and Xi Sui Jing (Marrow Cleansing Classic), were developed. Through the practise of these qigong forms the monks found that not only could they improve their health, they could increase the power of their martial art techniques. Since the origination of these two early qigong forms, many martial arts styles have developed their own qigong sets and many martial styles have been developed on qigong theory. (Click here for more on medical and martial qigong.)

Using qigong as a form of exercise for health and longevity is probably the most popular of the applications of qigong. The coupling of slow movements matched to natural breathing patterns allows for the practitioner to become totally engaged in the present moment which makes qigong a sort of moving meditation. This allows qigong to become an excellent form of holistic exercise developing the mind, body, and spirit.

There are thousands of styles of qigong exercise practised worldwide. Some of the styles I have been exposed to or practised are:

  • Zhan Zhuang Qigong
  • Little Nine Heaven Qigong Form
  • Chi Lel Qigong
  • Lamas Qigong
  • Dayan (Wild Goose) Qigong
  • Tai Chi Qigong 13 Form
  • Tai Chi Qigong Shibashi 18 Form
  • Baduanjin (Eight Pieces of Brocade)
  • Yi Jin Jing (Muscle Tendon Changing Classic)
  • Xi Sui Jing (Marrow Cleansing Classic)
  • Yi Jin Xi Sui Jing (Muscle Tendon Changing / Marrow Cleansing Classic)
  • Tai Gong By The Sea
  • Yin Yang Tai Gong

Picture

My Shifu, Master Shi Deru, teaching his Tai Gong form to his students of the Shaolin Institute at our annual Qi Retreat in 2012. (Photo by Tom Kreutzer)

Picture

The author practicing standing meditation. (Photo by Ben Kretz)

Picture

Shifu Shi Deru connecting with Universal qi! (Photo by Tom Kreutzer)

What is the right style for you? Choose what application you are most attracted to. If you are interested in martial arts or are currently practising a martial art and want to add qigong, find a martial arts teacher who teaches qigong. The Yi Jin Jing is a great addition to martial arts practice. If your interest is in medical qigong due to a chronic illness or disease, you will need to find a specialist in Traditional Chinese Medicine to help you. If you are strictly interested in improving your health, a simple qigong form such as the Baduanjin would be a good choice. Do some research and ask around. Try a few different teachers until you find one that resonates well with you.

Regardless of the style of qigong you select to practise, all qigong styles share three common attributes:

  1. Regulation of the posture of relaxation.
  2. Regulation of the mind.
  3. Regulation of the breathing.

Personally, to compliment my Yang and Chen style Taiji practice, I have to come to favor the Yi Jin Jing and Xi Sui Jing forms, as well as the Yi Jin Xi Sui Jing. I also find a lot of benefit in the Baduanjin and have learned a couple different ways to practise that form as well. I am very fortunate to have found a teacher of authentic Shaolin martial arts to learn from. My teacher (or Shifu), Shi Deru, is a 31st generation master from the Shaolin Temple in China and was a direct disciple of the last real spiritual Abbot of the temple, grandmaster Shi Suxi.

Picture

The author practicing walking qigong in his favorite environment! (Photo by Tom Kreutzer)

I think it is more important to find a form, learn to perform it well, and practise it consistently then to learn many different forms that you never master nor practise with any regularity.

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

In part 3 of this blog series we will look at how to set up our qigong practice as well as other methods that enhance qigong.

In Health,

Scott

This kale salad is the perfect way to start the weekend off right and will give you the kick start you need to stay focused on your fitness goals… and it’s delicious too!

Weekend Glow Kale Salad

Yield: 4 servings

Ingredients:

  • 1/2 large head of kale (about 4-6 cups)
  • 1 cup finely chopped red onion
  • 1/2 red bell pepper
  • 1/2-3/4 cup chopped carrot (2 small carrots)
  • 1 English cucumber (2 cups chopped halves)
  • 1 avocado, chopped
  • 1 & 1/4 cup chopped grape tomatoes (or other variety)
  • 1/2 cup mixed raisins and Goji berries
  • 1/4 cup hemp seed
  • 1/3 cup chopped walnuts

Dressing:

  • 1 batch of Lighten Up Tahini Dressing
  • Your desired fresh or dried herbs

Directions:

1. Chop vegetables and mix in a large mixing bowl. Reserve hemp seed and walnuts for sprinkling on top.

2. Make your Lightened Up tahini-Lemon Dressing in a food processor and process until smooth.

3. Tear the leaves off of the kale and rip into bite-sized pieces. Wash and dry kale leaves.

4. Mix the vegetables, kale leaves, and full batch of dressing (3/4-1 cup) in large bowl until thoroughly combined.

5. Place in fridge to ‘marinate’ for 10-15 minutes. Serves 4. Keeps in fridge in a sealed container for 1 day.

FOR THE LEMON-TAHINI DRESSING:
  • 1 large garlic clove
  • 1/2 cup fresh lemon juice
  • 1/4 cup tahini
  • 3 to 4 tablespoons nutritional yeast, to taste
  • 3 to 4 tablespoons extra-virgin olive oil, to taste
  • 1/2 teaspoon fine sea salt

Prepare the Lemon-Tahini Dressing: Mince the garlic in a mini food processor. Add the rest of the ingredients and process until smooth.

3 tips for preparing raw kale:

1. Remove the stems when you plan on eating it raw (and some people remove the stems for cooking too-it’s personal preference). The stems are the bitter part of the plant. I used to always use the stems and wonder why my kale salads tasted ridiculously bitter. Now I just use the leaves and it always turns out wonderful to the palate.

2. Massage the dressing into the leaves and let it ‘marinate’ for at least 10-15 minutes. A kale salad tastes best when the dressing has had a chance to soak into the leaves. This also helps soften the leaves which is especially important if you are using the curly variety. You don’t want it scratching your throat!

3. If you really don’t like curly kale, try Dinosaur (Lacinato) kale as it is less

Enjoy!!!

-Danielle

For more amazingly glowing recipes check out https://ohsheglows.com/

photo credit ohsheglows.com

Introduction to Qigong Part 1: What is Qigong?

qigong

While I truly love lifting weights and physical training, I believe it is crucial to adopt and internal practice that focuses on health and restoration as well.

I am going to present a series of blogs over the next few weeks or months about the practice of qigong. I believe in a holistic approach to health and fitness and qigong, along with meditation and my study of the internal martial art Taijiquan, has become a staple in my practice.

In this first post I want to introduce you to qigong and provide some background on the practice.

PictureQigong (pronounced ‘chee gong’) is a form of exercise that is practiced by millions of people worldwide.

What is qi? Before we define qigong we need to define qi. Qi (sometimes spelled chi), according to Chinese philosophy, is the circulating life energy thought to be inherent in all things. Qigong can literally be translated to “energy work”.

It originated over 4,000 years ago in China with it’s roots in the Chinese meditative practice of xing qi (circulating qi) and the gymnastic breathing exercise of tao yin (guiding and pulling).

Many recent studies have shown qigong to improve the quality of life in cancer patients, fight depression, improve balance, improve blood pressure, and improve overall health. Despite these studies many scientists claim it is still too early to make any definitive claims due to the lack of larger, more well-designed studies to substantiate these claims.

While there may not be enough evidence to convince many modern scientists, much of the research is substantiating what many highly qualified qigong teachers and practitioners have already known and discovered through their own practice; that qigong has a very positive effect on health.

At the University of Texas MD Anderson Cancer Center in Houston a team of scientists and researchers studied 96 women undergoing radiation treatment for breast cancer. They found a significant reduction in depression in women who took 5 weekly classes of qigong compared with the control group that didn’t take any classes. Among those who were depressed at the start of the trial, fatigue was lessened and overall quality of life improved. (Click here to read more about this study.)

Picture

Many people often confuse the practice of Taijiquan (or Tai Chi Chuan) with qigong. Taiji is an internal form of Kung Fu which incorporates mind-body principles into a martial art and exercise for health. In order for a practitioner to get the most out of their study of Taiji they need to have a very good understanding of qigong and know how to apply qigong principles to their martial art practice.

I sometimes think that when people pursue Taijiquan strictly for health benefits, what they are really after is qigong. Taiji takes many years of study and practice with a qualified teacher as the forms can be quite intricate and challenging to learn. There have been some simplified forms created to make Taiji practice more accessible, but to get the most out of Taiji it is best to approach it both as a martial art and health practice after learning the fundamentals of qigong.

On the other hand qigong can be very easy to learn and the student will begin to see the benefits much more quickly. If your goal is strictly health related without any interest in the martial arts, qigong will provide everything you need.

I hope you have enjoyed this introduction to qigong and in part two of this series we will look at the various applications and styles of the art.

 
Stay Strong AND Healthy!
 
Scott