deep breathing exercise – Resilient Edge Wellness Blog

Two Keys to Breathing Better

July 20, 2023kvanness01

If you want to improve the functioning of your lungs and your ability to pull in more life-giving, energy-stoking oxygen, you need to focus on two major areas.

The first is to develop the muscles and structures that support proper, healthy breathing.

The lungs have no muscles of their own. Their expansion and contraction are completely dependent on the muscles surrounding the rib cage and the diaphragm. You need to build up the strength and coordination of the structures that support proper, full breathing.

The second major area that affects your breathing has to do with what goes on inside your lungs. This includes your vital capacity and the residual air that remains in your lungs when breathing. The size of the lungs varies from person to person. But each of your lungs is about the size of a football.

Isn’t that funny? The first time I heard that, I thought “My lungs aren’t that small!” A football just doesn’t seem that big to me.

Naturally, a larger person will have larger lungs than a smaller person. Men have larger lungs than women. So there are some natural limits to lung capacity.

However, lung size is not as important as the total capacity of your lungs that you can use. This usable portion is called your vital capacity. A well-conditioned person’s vital capacity is about 75 percent of his or her total capacity.

When you exhale, you breathe out all the air you can from your lungs. The remaining air is called the residual volume. This is air that remains fixed in your lungs. You may have heard it referred to as “stale air”.

Too much residual volume is unhealthy. If you are inactive for any length of time, or you have a respiratory condition that is not well-controlled, the unusable portion of your lungs may increase. This physically blocks off more of your airways, which leaves less space for normal breathing – and makes it even more difficult to breathe when exerting yourself. You may get to the point that just climbing a flight of stairs leaves you breathless.

Unless you do something, this breathlessness and chest tightness will keep getting worse and worse. These two key areas – developing the structures that support proper, healthy breathing and improving your vital capacity – are the same areas we work on with the dynamic energy exercises I teach in my classes and through my programs. We’re talking simple, ancient, time-tested breathing and energy exercises that work – AND leave you feeling great!

An effective fitness program can help you improve your ability to breathe, build your vital capacity, and reduce the residual volume. However, many people do not breathe correctly when they exercise. In fact, unless you seek out this information, you likely have not been taught how to breathe to maximize the results you get from exercise.

Increasing the efficiency of your breathing and your ability to allow things to open up in a relaxed manner is a surefire way to target, develop and maximize the work performed by your lungs, as well as the structures that support proper breathing. If you’re serious about improving your physical condition and your health, you should make it a point to focus on expanding your vital capacity and ability to breathe properly. This type of dynamic breathing exercise will help you get fit more quickly. And it provides the foundation for robust health and longevity. AND – key point – it makes you feel great!

If you’ve thought about exploring breathwork…you’re interested in developing your breathing ability…or you’d love to enhance your health and energy levels, try my Introductory Program, “Breathing & Qigong for Health and Energy – 4 Week Introductory Course“. This program will introduce you to a proven health and energy cultivation method impacting body, mind, and spirit. It’s easy to do and only takes a few minutes per day. I personally send you a new lesson each week, but you can learn and enjoy at your own pace. Click here for more details or to order.

You Can Do It!

Dr. Karen

This “Lost Art” Is Still Accessible to You

April 7, 2014kvanness01

Breathing as a daily practice is mostly a lost art in the Western
world.

I first became aware of the power of breathing through my martial
arts training and study. The first art I studied was a fairly
traditional, intensely taught style of Kenpo, which had both
Chinese and Japanese influences.

Later, I studied other traditional arts of both Okinawan and
Korean origin, which also integrated breathing practices and
specific breathing techniques. This provided me with yet another
angle on the practice and power of breathing.

However, my first attempts to practice breathing as a health
practice were actually inspired by my grandfather.

Paa Paa (as we grandkids called him) was a vital, active,
energetic man well into his 90s. As a kid, I used to wake up
early with him. And I mean, EARLY! Paa Paa usually woke up about
4:30am.

When he first got out of bed, he would do what I then thought
were funny stretching exercises. He did them from a standing
position. I would get up and imitate him. As I followed along, I
would also try to follow his breathing pattern. Each movement
had a distinct pattern which aided and enhanced the way the
movement felt.

After that, we would get cleaned up and go to the kitchen to
get some early breakfast. I would sit on his lap and he and I
would read the paper together and get the news from around
the world.

Years later as an adult, I discovered that my grandfather was
actually performing some pretty powerful breathing and energy
exercises that were taught back in the early 1900s as part of
physical culture practices.

Turns out, breathing as an art and a health practice is not
just an Eastern or “Oriental” invention. There actually is a
rich Western tradition of integrating breathing practices and
techniques into specific disciplines, including health and
fitness, as well as religion and spirituality.

It’s probably a direct result of my early mornings with my
grandfather, but….my tendency even today is to spend at least
a few minutes each morning, either at or soon after arising,
on breathing and energy exercises.

It’s such a powerful way to start each day.

The way I see it, this precious time – whether it’s a few minutes
or a half hour – is MY time devoted to self-cultivation and
improvement. I get it done early so that, no matter how crazy
or hectic my day may get later, I’m assured of fitting it in.

Then I get a cup of coffee and start my day.

These first minutes provide a sense of energy, control, calm
and balance that can be difficult to describe. Truthfully, any
time you go inside yourself – whether through meditation or
prayer, introspection or daydreaming – is valuable, creative
and soul-satisfying time.

But there are more concrete benefits as well.

For example, learning how to breathe properly and fully,
using your entire breathing apparatus, can help you quickly
and easily focus on any kind of mental or physical work you
are about to engage in.

Learning how to calm, slow and deepen your breathing can help
you overcome feelings of anxiety, stress, or anger which may
impede your ability to solve problems or overcome the typical
stresses of modern life.

Couple breathing with specific types of visualization and
imaging can be even more powerful, serving as the foundation
for incredible improvement in specific areas of your life.

I’ll have more to say on this subject in coming messages,
and will even share a few of my favorite breathing techniques
with you – ones that are simple and easy to learn and do,
but come packed with deep layers of benefits.

You should devote part of your time each day to the cultivation
of breath control and power. Making a small investment of time
in dynamic energy exercises – like the ones I teach you in “The
Secret Power of Dynamic Energy Exercise Course, Volume II”
will enhance the results you get from exercise, as well as your
internal energy and focus.

Breathing is the direct and instantaneous way to tap into the
life force, the vital energy that flows through each of us.

Performed properly, deep breathing coupled with dynamic
exercises is a powerful method for accessing and flowing your
internal power.

Doing these exercises strengthens your body from the inside
out, and has a more profound and lasting effect.

From a purely practical standpoint, this type of dynamic deep
breathing helps develop breath control, expand the capacity
of the lungs, and build stamina. It improves posture. It also
develops the diaphragm, abdominal and other core muscles in
such way that they are strong and coordinated – a key to
developing power for movement, as in athletics, martial arts,
even activities of daily living.

This type of dynamic exercise creates harmony between the breath
and the physical. Not only are you strengthening the muscles
associated with breathing. You also are creating and
increasing a sense of harmony and relaxation across both mind
and body.

It’s health-giving and life-extending, and I strongly encourage
you to tap into the benefits that await you from investing just
a few minutes a day – or a few minutes at the start of your
regular workouts.

To learn more, visit
http://www.bestbreathingexercises.com/dynamic_energy2.html

You Can Do It!

“Transform Body Mind and Spirit with Dynamic Energy Exercise!”
http://www.BestBreathingExercises.com

Three Mistakes Keeping Smart Dieters Fat

October 18, 2013kvanness01

Do you make these mistakes in your diet – especially if you are trying to lose weight?

They’re common. Sadly, I’ve made every single one of these dieting mistakes myself – even when I’ve known better.

1. Counting calories. Conventional wisdom says the key to diet success is “Calories in, calories out”. In other words, if you want to maintain your current weight, match the calories you take in through your food and drink to the calories you expend through daily living, activities and exercise. If you want to lose weight, you need to reduce the number of calories you eat / drink. And preferably you will also exercise more to expend more calories.

This theory is somewhat helpful, in that you do need to be aware of how much you are eating and drinking. But the real secret is not in the number of calories you are eating….it’s in the TYPE and QUALITY of the calories.

Also, when it comes to exercise, the calories expended through a typical exercise program are negligible, compared to the calories you expend all day long, through breathing, moving, thinking – in other words, basically through living. So exercise in and of itself does not have the impact most people think, in terms of this obsession on calories. You have to exercise in a certain way to actually burn enough calories to make a meaningful difference.

2. Following diet and food group guidelines from the government. These days the government is an easy target, given Congress’s and the President’s recent abdication of responsibility and common sense, leading up to a government shutdown and almost-default. So….if we can’t trust the government to perform the basics of governing, can we really trust them to provide us with accurate, scientifically-based guidelines for healthy eating?

The answer, unfortunately, is no. The current US guidelines for the composition of a “healthy” diet is weighted far too much toward processed foods such as grains and cereals…and way too little toward natural foods our bodies truly need, such as meat, fowl, vegetables and fruit. This is largely because the huge, rich processed food companies and dairy producers have the most clout with the government….and your local organic farm or dairy has very little clout or influence.

I see the current guidelines at work in the cafeteria at my son’s school. The meals typically feature high carbohydrate, low protein and low fat options. The only milk available is low fat or skim milk – although they think it’s OK to offer chocolate and vanilla milk with added sugar.

To their credit, they also offer fresh vegetables and fruit, and even present these healthy options in an appealing manner. But only about half the kids actually choose – and eat – the fresh stuff.

Our kids – and we adults – don’t need more carbs, more grains, more sugars. We need less of the “three poisons” – white sugar, white salt, white flour. We need more whole fats (including animal fats which currently are depicted as “bad”), more protein, and more fresh vegetables and fruits.

Basically, if you invert the US food pyramid, you will be closer to the healthy diet on which humans thrive.

3. Following a “grazing” eating plan where you’re constantly eating or snacking. The “Eat six small meals a day” fad has been in vogue now for about 10 years and counting. Some people get decent results with this way of eating, at least for awhile. And I think it can help you become more aware of portion sizes and how you can be satisfied with eating less than you usually do.

However, when you eat or graze all day long, you never give your body the chance to go through its normal cycles of hunger and satiety. Your body is constantly digesting food, so your energy levels may suffer. And each “meal” in a six meal regimen has to be pretty small to ensure you don’t consume too much food over the course of each day.

Here’s the other big problem with the six meals a day plan, especially if you are dieting to lose weight:

If you have any kind of issue with food, this regimen presents you with six opportunities per day to overeat, to make poor food choices, to obsess about food or give in to food cravings. Your time and energy is better served by focusing on something other than food.

So there you have it, my top three mistakes that keep smart dieters fat.

Notice I said “smart” dieters. We all make, or have made, these mistakes. Like I said, I’ve made them too, even when I’ve known – from reading, research, and direct experience – that they were mistakes. It’s just so easy to follow the conventional “wisdom”, or do what everyone else around us is doing.

So, what can you do to avoid these mistakes? What are some of the keys to successful dieting?

I’m glad you asked.

I’ve actually written a lot about nutrition and diet choices that promote health and wellbeing – and can provide you with the added benefits of natural, sensible weight loss and dramatic changes in body composition and appearance.

One of the best resources I’ve published is the <strong>“Fire Up Your Metabolism” Program.

The program centers around two major areas:

The first is an approach to exercise and a simple program you can do each day, or every other day, which combines breathing with specific exercises that really hit the major muscles and ramp up your metabolism and fat burning – not only during the exercise period itself, but all day long.

The other area includes specific guidelines and recommendations for your eating plan (notice I said eating, not dieting) which provide you with nutritional strategies to burn fat, lose weight in all the right places, and enjoy optimal energy – all without dieting and deprivation.

Honestly, I’d say the nutrition recommendations alone are worth the price of the program.

There’s just so much crap out there we have to sift through and try to make sense of. In the “Fire Up Your Metabolism” Program, I’ve done the sifting and analyzing and research for you… and reduced it all to an easy-to-follow set of guidelines and recommendations.

Right now I’m offering the program at a special price. And, if you order within the next 48 hours, I will also throw in one of my most popular special reports – “Eat More, Weigh Less!”

Plus the program includes a special bonus section, “Ten Simple Strategies to Effortlessly Accelerate the Fat Burning Power of Your Body – All Day Long”.

To get more information, or to claim your copy of the program today – including the special bonus report, “Eat More, Weight Less!” – click here.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!”
www.BestBreathingExercises.com

Zombies Know: Focus On This If You’re Trying to Lose Weight

October 11, 2013kvanness01

Hey, it’s almost Halloween – I couldn’t resist the zombie theme.

But before we talk about zombies, I have an important question for you:

What’s the most important number to focus on if you’re trying to lose weight?

You probably answered, “My weight, of course.”

Good answer. That IS an important number.

But your weight isn’t necessarily THE most important number. Many people underestimate their healthiest weight.

Plus, the main consideration is how you look after you’ve lost some fat and put on some muscle.

When they embark a weight loss program, most people think about losing flab in their waist and hips, because this can have the most dramatic impact on their appearance.

They want to lose the beer belly and the love handles. They want smoother curves. They want a trim waistline and hips.

Some even want to be able to see their abdominal muscles, a la Brad Pitt. (Although we don’t get as good a look at those abs in his latest movie, “World War Z”. I guess the zombies don’t care about what shape you’re in. They’ll eat any human.)

For a long time, doctors and other health experts would laugh at or ridicule this obsession with the midsection. They pushed the BMI, or body mass index, as the most important number to be concerned with.

The problem with the BMI is that naturally big people, people with lots of muscle, can actually have “bad” (too high) BMI’s. For example, Brad Pitt has a pretty high BMI because he has packed on some muscles over the years. But I think he looks pretty healthy, don’t you? (And the zombies chasing him apparently think so too).

Plus, I’ve known plenty of thin people who have great BMI’s, but actually have a fairly high body fat percentage because they never exercise.

The other issue with it: it’s so darn difficult to calculate.

So the BMI has fallen out of favor somewhat.

Guess what? Many doctors and health professionals have come around to our way of thinking. Wanting a trim waist is a worthy goal, after all.

Currently THE most important number is your WHR: your waist-to-hip ratio.

It turns out that your gut size, not your weight, appears to be the best measure of health risk.

It’s been known for some time that extra fat around the midsection is correlated with increased risk of heart attack. This is thought to occur primarily because this type of fat is concentrated around the internal organs.

However, recent studies have implicated a high WHR with increased risk of diabetes and high blood pressure.

So, if you are planning on losing weight, improving your fitness levels, and/or getting healthier — be mindful of the fact that extra fat around the midsection increases your risk for some of the most serious diseases.

Before I forget, here’s how to calculate your WHR:

Grab a tape measure and measure the circumference at the point where your waist is the smallest. This is usually just above belly button level. Then measure the circumference around your hips where they are the widest.

Next, divide your waist measurement by your hip measurement.

Here’s an example:
Waist measurement is 32″
Hip measurement is 40″
WHR = 32 divided by 40 = .80

So what does this number mean?

Well, the ratios at which increased risk for heart attack, diabetes and high blood pressure starts is 0.95 for men, and 0.80 for women. Higher ratios are worse. If you aren’t already, you want to get under these ratios.

Getting back to the vanity thing: some years ago I developed a program to help me bump up my metabolism in a safe, natural way.

I was trying to improve on the weight loss I had achieved through more “conventional” means. But I didn’t want to go on any of those metabolism boosters, which are basically products with a high dose of caffeine combined with some other stuff that may or may not have any real effect. Mainly they just jack you up so you can’t sleep….and you end up stuffing carbs down your throat in an effort to stave off the inevitable fatigue from not sleeping well…not to mention they also jack up your cortisol levels, which promotes weigh gain in all the wrong places.

Anyways, I wanted safe, natural, and something that wouldn’t involve having to spend hours and hours in the gym.

My refined approach became the heart of the “Fire Up Your Metabolism” Program, which I recently made available again as an Ebook (available at the Best Breathing Exercises website).

In the program, I emphasize deep breathing and dynamic exercises that concentrate on the torso muscles, including the abdominal, back and hip muscles.

Why? Three primary reasons:

(1) the focus of most people trying to lose weight is to get as lean a waistline as possible, for better appearance;

(2) the muscles of the torso are the largest in the body, so working these can have the greatest impact on your metabolism; and

(3) combining deep breathing with movements that focus on the core area improves appearance more dramatically through toning and strengthening these muscles, as well as improving posture and the health of the internal organs.

This last point is really critical.

It’s typically said in sports that, “When the legs go, the fighter / player is finished”. This is largely true.

But when it comes to competing, and winning, in the ultimate competition – your battle for health, energy and freedom from debilitation throughout your life – the most important area is your core. When the core goes, your vitality begins to dissipate.

This is a truth known throughout the ages, in both Western and Eastern health practices.

In ancient Greece, the ideal physique included a tight waist combined with broad shoulders and strong legs. This same ideal reappeared in the late 1800s and early 1900s in physical culture practices throughout the Western world.

In traditional Chinese medicine, prevention is paramount – and a key focus area for preventive medicine is specific exercises for the torso area.

You see, as you age, your stomach muscles and other support structures in your pelvic area can get weak and, basically, lazy. Years of bad posture from hunching over the computer or tablet and sitting or standing incorrectly, plus the tendency of most people to exercise less and less, leads to less support and tension in your core muscles. This in turn can lead to the development of even worse posture, chronic back and neck pain (and even headaches), and loss of continence (ever have to sprint suddenly for the bathroom, ladies?).

Good tone in your core muscles is also important for the health of your internal organs. It aids in digestive health and more efficient elimination. And, as I said above, we now know that improvements in the waist and hip area can help avoid increased risk for heart attacks, diabetes and high blood pressure — the three major scourges of modern living.

In other words, bending, flexing, stretching, tensing and tightening your core every day should be one of your key focus areas. This is not just a vanity thing (as in, I want a slimmer waist) – it’s truly a centerpiece of vibrant health!

So, while your current weight and goal weight are important numbers, be mindful of your waist-to-hip ratio, your WHR, as you plan and implement your weight loss or fitness program.

And if you’d like to kick start your efforts, get the “Fire Up Your Metabolism” Program.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!”
www.BestBreathingExercises.com

P.S. You control how young you look, feel and do. This is exciting stuff! To help you leverage this power, I’ve put together an excellent exercise and eating plan for you in the “Fire Up Your Metabolism” Program. The specific steps, recommendations and exercises I share with you will put you on the fast track to vibrant energy, fitness and health. And it’s easy to work it into your current schedule. Pick up your copy today at http://www.bestbreathingexercises.com/metabolism.html.

Sixty Really Is the New Forty (Lessons from Chuck Norris)

October 11, 2013kvanness01

Have I ever told you about the time I met Chuck Norris?

Actually, I didn’t just meet him….I was his bodyguard.

What Karen, you worked as a bodyguard?

Well, not exactly. I did provide bodyguard services a few times to celebrities. Chuck Norris is the only one I can remember (the others were minor celebs who flashed bright, then disappeared).

Chuck Norris was coming into town to promote one of his new movies. I forget the name of the movie. It was the one with the little kid. Supposed to be part action, part comedy. It wasn’t very good. Nevertheless, he had to promote it.

Now, if you’re a Chuck Norris fan, don’t get your pants in a bundle! I am a fan too, especially of early Chuck: the “Lone Wolf McQuade” movies, the “Delta Force” series, “Missing in Action”, “Invasion USA” (which had a really good bad guy – like an albino with no eyebrows – he just looked creepy). Chuck couldn’t act well. But he pulled it off because you just sort of liked the guy.

I’ve also always admired his spinning back kick. Beautiful AND effective. Especially when he’s wearing his cowboy boots.

Anyways, Chuck was coming into town to promote this movie and the promoters wanted to ensure he had plenty of protection. My Tae Kwon Do instructor somehow got the inside track into providing “bodyguard” services. He asked several of us black belts, who were also instructors, to accompany him.

We weren’t really bodyguards, we were more like an extra escort to help out. But hey, it was a chance to meet Chuck Norris! And say we were his bodyguards! What self-respecting black belt wouldn’t jump on that?

So, there we were outside the theater, in position and waiting for Chuck to arrive. The crowds were cordoned off behind barriers. It was kind of exciting, lots of energy, lots of anticipation. We were trying to be cool, of course, like we had actually done this “bodyguard thang” before.

Finally, Chuck’s car pulled up. He got out. I remember my first impression was, “He’s so LITTLE!”

Chuck is not a tall guy, maybe 5’6”. With his cowboy boots on, he’s a little taller. His build was slight too.

My second impression was, “He seems older than I expected”.

I have to admit, at first I was a little disappointed. Here’s this larger than life action hero, and….he’s way smaller than me. (I’m 5’10”, and I’ve never in my life been described as having a “slight” build.) And he’s older than I expected. (Chuck was in the Air Force and ran his own martial arts schools for years before he broke into acting. By this time, he was already well into his 40s. Yikes, did I really say that was “old”?)

However, I quickly recovered because Chuck was also…in great shape! Here was a guy who worked out every day – and I mean, a real workout every day. You could tell. He was fit, he was hard, and he carried himself with great confidence.

I was also won over by his attitude toward us. Here we stood, a bunch of so-called bodyguards who were really just there so we could meet him. But he walked right up to us, smiled and shook our hands, and thanked us for coming. Then he went right over to work the crowd.

I learned a useful lesson that evening. Here was a guy who was short, was “old” – well into his 40’s – and couldn’t act very well. Yet he was producing movie hit after movie hit – action movies, to boot! And he did all of his own fighting and many of his own stunts.

Chuck had obviously made the commitment to get into, and stay in, great shape. And he was committed to his career. He wasn’t letting anyone tell him he was “too old” to do action movies, or crisp fight scenes, or dangerous stunts.

I was in my 30s at this time. But this glimpse into the possible – that you don’t have to give into chronological age as a determinant of what you can or should do, or how much energy you should have, or how you should look or feel – or even the activities you engage in – was quite meaningful.

More recently, we’ve seen Diana Nyad finally accomplish one of her long-lasting goals: to swim from Cuba to Florida.

When I heard she had finally achieved this goal – a 110 mile swim through shark infested waters – I had to read more about it. I mean, I remember being a kid when she first gained fame for attempting to – and often successfully completing – incredible long-distance swimming feats.

We hadn’t heard much about her in recent years. I didn’t even know she was still swimming.

Here’s the really interesting part. Diana has attempted this Cuba to Florida swim several times in the past, at much younger ages. She never could complete it.

This time, she said she knew she would make it. She had confidence from having attempted it before and her experiences with long swims.

More importantly, Diana said she knew she would make it because she felt fitter than ever – at 64! In fact, she felt better attempting this swimming feat at 64 than she did at 40, or even 30.

How cool is that?!

So you see, sixty really IS the new forty. That is not just a cliché.

Often, as people get older, they tend to become less active. This is partly due to life changes, such as increasing responsibilities at work, which can lead to more stress and time required on the job. Getting married or co-habiting and having kids puts additional time sucks on your day. You just don’t have the same free time you did when you were young.

More insidiously, many people begin to shy away from more intense or difficult activities because they are “too old” for it, or they have less energy to get in shape.

But you shouldn’t.

You truly are as young as you feel.

If Chuck Norris can continue to make action movies and TV shows well into his 60’s….and if Diana Nyad can finally accomplish one of her life-long extreme swimming goals at age 60….then you and I can surely commit to a healthy lifestyle including proper exercise and activity every day.

So push yourself to do something today, even if it’s as simple as doing some deep breathing, a few pushups and situps, and some walking. Even a little each day can benefit you. And it can “sneak up” on you too. A little bit today feels so good, you’ll want to do more tomorrow.

Before you know it, your new healthy activity will snowball into your own health and fitness program. One you follow consistently, just like Chuck.

One that will enable you to pursue that big bold goal you may have put aside, just like Diana.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!”
www.BestBreathingExercises.com

What Are You Waiting For?

October 4, 2013October 3, 2013kvanness01

My high school motto, highlighted during our graduation ceremony,
was “Today is the first day of the rest of your life.”

Not an original thought. We’ve all heard that one before. I’m not
sure where the quote came from.

In fact, I’m not sure why it was our class motto. I don’t remember
ever voting on it. I don’t think any of my classmates even knew we
had a class motto…until we saw it printed on the commencement
program.

At that point in our lives, we probably had a buoyant, optimistic
take on the idea. Yes of course, it’s the first day of the rest of
my life. Duh! And I still have many more days to come. Days, weeks
and years for that matter.

Life has yet to unfold. I expect I’ll have many more great adventures
and experiences. I’ll go out into the world and make my mark. I’ll
meet lots of interesting people, I’ll do lots of interesting things.

Then maybe I’ll settle down and get married and have a family. I’ll
buy a beach or lake house to hang out in. I’ll live to a ripe old age
and enjoy my kids and grandkids.

The world is my oyster!

OK….maybe we weren’t all that specific about how our lives would
unfold. But for most of us, there was the satisfaction of completing
an important milestone – graduating from high school (maybe I should
phrase that as “getting through high school”) – coupled with
anticipation of the new journey about to begin.

Today, as I contemplate the idea that “Today is the first day of
the rest of my life”, it resonates a little differently.

Even with my optimistic way of thinking, my good health and
abundant energy, and my intention to live – healthily and fully
engaged – til I’m at least 100 years old, I can’t shake the thought
that, possibly, more of my days are behind me than ahead of me.

That open road that could lead just about anywhere, through limitless
possibilities and adventures….is not so open anymore. Some choices
and adventures are probably behind me, just not possible anymore.

On the other hand, with my greater awareness of the passage of time,
I’m starting to better appreciate the value of MY time, here today.

How I’m spending it. Who I’m spending it with. How much of it am I
wasting. How much of it am I putting to productive, constructive use.

I don’t mean that in a negative or scared way. It’s actually
empowering.

Someone once said, “The greatest invention in the history of mankind
is the deadline”. Pretty profound!

Without deadlines, nothing would get done.

Well, the end of your life is kinda like the ultimate deadline, isn’t
it? (At least in this dimension, in this earthly realm.)

So I’m not taking a melancholy view of getting older. Of possibly
having fewer days behind me than in front of me. Instead, I’m
taking a positive view and leveraging the thought of that “ultimate
deadline” to help me make some changes, make some decisions that (I
trust) will lead to continued health, productivity, and enjoyment of
life….AND be sure to fill it as full as I possibly can with love,
laughter and some new adventures.

Having a young kid around – my little man, Miguel – and a partner
who makes me laugh and loves me for who I am, just the way I am,
definitely helps me in this quest.

How about you?

Is there a decision you’ve been mulling over? Something you’ve
been wanting to do, meaning to do, but just can’t seem to pull the
trigger?

Is there some adventure or new endeavor you’d like to embark on,
but you’re unsure or maybe a little afraid?

I know from brutal experience that it’s much easier to just continue
going along on the same path, doing the same routine, thinking the
same thoughts.

And if you’re life is going great, keep on doing what you’re doing.

However, my sense is that each one of us feels like we could be
doing better, at least in some areas of our life.

And each one of us still has a lot of exploration and adventures
ahead of us…if we are willing to open our minds and hearts to
the possibilities.

Well, what are you waiting for?

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
www.BestBreathingExercises.com

Exercise as Good as Medicine for Several Ills

October 3, 2013kvanness01

Hey – some exciting news!

Just the other day, a report from the Harvard Medical School came
out confirming something that scientists have been trying to prove
(or disprove) for some time:

Exercise is AS EFFECTIVE as drugs at preventing diabetes and repeat
heart attacks.

AND….exercise is potentially even BETTER THAN medication for
preventing additional strokes, if someone has already had a stroke.

One of the study authors at Harvard said, “Exercise is a potent
strategy to save and extend life in coronary heart disease and other
conditions. We think exercise can be considered as a viable
alternative or in combination with drug therapy.”

We already know that exercise is very helpful in improving other
conditions, such as high blood pressure, depression, cognitive
issues – even response to cancer treatments.

And when it comes to overall health, energy levels, mood, feelings
of confidence and wellbeing, exercise wins out any day over any
drug or prescription med.

So why is it that so many people don’t take advantage of nature’s
best medicine? Why do so few of us exercise regularly and
consistently?

Why, as a nation, is our overall health getting poorer, our waist
lines getting larger, our butts getting wider, our rate of chronic
lifestyle diseases – such as heart disease, diabetes, and high blood
pressure – getting worse and worse…even as the number of medicines
explodes?

And by the way, if I see one more commercial pushing one of those
erectile disfunction drugs while I’m watching football with my 9 year old,
I’m gonna scream. Sorry guys, but I just don’t want to have to explain
that subject to my son. He’s a little young for that discussion.

And, as you can imagine (and probably remember), as a 9 year old
boy, he doesn’t have any problems in that area. In fact, I’m sure
he could never even imagine having any problems in that area!

But I digress. Actually, not too much, because a proper, regular
exercise program can help with ED.

OK, back from my rant….

As with any new self improvement effort, when it comes to improving
our fitness and health by embarking on a regular, consistent
exercise program, I think most of us get overwhelmed by the thought
of how much we will need to do, how much damage we have already
done, how far we are from where we want to be…and how much
work and effort it will take.

We psyche ourselves out, fling up our hands and say, “Maybe I’ll
start on this some other time”.

Then we rationalize our procrastination….with reasons like “I’m
just too busy right now”. Or “But I’m so tired, I just don’t have
the energy right now”. Or “I need new workout clothes, or new
running shoes.”

Yet deep inside, we know our “reasons” are a bunch of bullshit. We
are copping out, plain and simple.

Remember, you don’t have to solve your whole life problem today.

You don’t have to lose all 40 of those excess pounds today. You
don’t have to walk three miles today. You don’t have to do 50
pushups today. You don’t have to eat perfectly today.

All you have to do today is….a little. Take it “one day at a
time”. Move some. Make some healthier eating and drinking choices.

Keep it simple. Go for a walk. Do some pushups and situps. Stretch
and breathe.

Get moving immediately. Don’t give yourself the chance to start
coming up with excuses.

Just get started today. No matter how small or brief the step,
take it!

Taking action immediately helps you begin to build the momentum,
satisfaction and pride that comes from successfully following
through on a challenge.

As Goethe said, “Whatever you can do or dream you can, begin it.
Boldness has genius, power and magic in it.”

All you have to do to get going toward substantial changes in your
life is to take that first step. This simple thought is one of the
keys to how I have structured my programs.

I know from experience how incredibly difficult it can be to
put aside the head baggage and laziness and self-doubt…and
just get started. So I’ve organized my programs to be easy and
fast to learn. And I’ve structured the sequence in each one so
that you can complete it in about 10 to 15 minutes – yet still
benefit mightily from it!

You see, when you discover how to harness and leverage your
breath, you know how to make any type of exercise or activity
easier to do, while giving yourself much much better results.
You unlock inner powers and abilities you didn’t know you had.
(Or maybe you suspect you have, but don’t know how to put them
into play.)

Approaching exercise and a new fitness program – or improving
on what you are already doing – can be fun and exciting, not a
reason for dread or self-doubt. See what I mean, check out
the Best Breathing Exercises programs and put one to work for
you right now.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
www.BestBreathingExercises.com

P.S. If you’re interested in improving your fitness, enhancing
your health, and rocketlaunching your energy levels, you’ll
want to check out my programs. To help you get off to a quick
and easy start, I highly recommend two of my most popular
programs: The Secret Power of Dynamic Energy Exercise Course,
Volumes 1 and 2. You can learn more about them at the
Best Breathing Exercises website.

Use the Power of Three To Accelerate Your Results

September 20, 2013kvanness01

For most of us, the ideal number of things to focus on seems to be
three.

Not sure why, but when we exceed three areas of focus or attention,
we tend to get overwhelmed.

Three is a “magical” number. From ancient times, it has been imbued
with mystical qualities.

You see it in many facets of life today. For example:

-In Christianity, we have the Trinity: Father, Son and Holy
Spirit.

-Sanchin kata – meaning “three conflicts” – is a fundamental form
in certain traditional martial arts, including Uechi Ryu (a
fighting art I have a black belt in and have studied over the
years) and other Okinawan and Southern Chinese styles. Sanchin
also refers to “mind, body, spirit” and the three basic conflicts
we each face in our lives on a daily basis.

-Here in the U.S., our Republican government is organized into
three branches: Executive, Legislative and Judicial.

-The rule of thumb for delivering an effective presentation or
speech is to organize it around three key points.

-The other rule of thumb for delivering an effective presentation
or speech is to convey your three key points at three different
times: tell them what you are going to talk about; talk about
your key points; then summarize what you just presented.

-My lucky number has always been three. My birth date is a
multiple of three (including the month, the date, the year…
AND all three combined). When playing sports, I always wore a
number which was a multiple of three. In high school and college,
this was “21”.

The number 21 was lucky for me EXCEPT FOR junior year softball,
when I dove for a tough hit (I played left field), fell
awkwardly, and broke my left arm. (I caught the ball though!)

Despite this one “exception that proves the rule”, I have
many other examples of how the number three imbues luck,
certainty and advantage into my life. That’s my story and
I’m sticking to it!

Now, how does this apply to you?

Maybe you also believe that three, or some multiple of three,
is your lucky number. Maybe you too have seen this pattern
play out in weird, wacky, sometimes wonderful ways.

Whether you have or not, you can put the power of three to work
for you at anytime, to help you achieve better results in any
area of your life.

As an example, I organize my life around three major areas:

-Family and community (I further subdivide this into my
immediate family, extended family, and community involvement);

-Business, career and finances;

-Personal development and improvement (which includes health
and fitness, self improvement and learning, AND spiritual
development)

Although I have many interests, I find it easier and more
effective to use these three areas as the focal points for
my life. Something has to fit in these areas to get attention.
Often one or more areas overlaps.

Similarly, I organize my programs and the way I teach with
three primary areas in mind: body, mind and spirit.

Each of these is critical to a happy and successful and
meaningful life. Each intersects and interacts with the other,
to the point of being dependent on each other. I mean, you
can’t have triangle without all three sides.

Likewise, any health and fitness program should address all
three of these areas, so you’re doing more than just moving
around and sweating. You’re improving from the inside out,
as well as the outside in.

(Plus it’s more fun when you’re fully engaged in what you are
doing.)

Now, let’s talk more specifically about your health and
fitness program. A powerful way to organize your efforts is
around these three areas:

-Aerobic and anaerobic capacity (heart and lungs)
-Strength and power
-Flexibility and resilience

This construct provides a very effective way to organize
your program. If you touch these three areas in each workout,
or cycle through each area a couple times each week, you
have yourself a well-rounded and highly effective program.

I’ve found that the power of three works in another way –
in the dimension of time (the “fourth” dimension).

When you embark on a program of improvement – be it physical,
educational, work-related – you’ll typically experience a
delay in results.

It’s been my experience that it generally takes about three
weeks – 21 days – to begin to see and feel significant
improvements.

I’ve experienced this in my own training and also seen it
with those I’ve trained or worked with.

With a well constructed program, you may begin to FEEL
better early on. But you may not see results right away,
in terms of pounds lost, reduction in waist size, increase
in strength, and so forth.

This is one of the main reasons people get discouraged and
don’t stick to their fitness or health programs.

Don’t let this derail you! Give it time – give it at least
three weeks.

I promise, if you stick it out and work your program, within
three weeks (21 days) you will begin to see – and FEEL –
significant improvements in your health, energy levels and
physique.

This also pertains to work and educational settings. For
example – and this is going back years now, but….

When I first started out in the financial services industry,
I worked for Citibank as an account executive. Our job
was to win new customers, as well as keep existent
customers happy. We were paid a small base salary, so most
of our compensation (which could be quite good) was
commission.

This basically meant that, if I wanted to make good money,
I had to get off my duff and do a better job prospecting for
qualified leads, talk to more people, get better at sales,
provide excellent service so my customers loved me (and
recommended me to others), and so forth.

Whenever I got serious about this, I focused on an area to
improve, buckled down an dgot to work…it took about three
weeks – 21 days – to begin seeing the results of my renewed
effort, or of the new strategy or technique I was testing or
implementing.

I knew if I just stuck with it through those first few
weeks, I would get results. Results in terms of new deals in,
happier customers, more closed deals, higher commission checks.

It never failed. It always happened.

This was a critical experience for a young lady just starting
out in the work world. It held the seeds of a very important
lesson:

The virtues and rewards of working hard, being willing to
take a risk or two, and being willing to push yourself
to get better and better.

Put the “Power of Three” to work for you, starting today.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
www.BestBreathingExercises.com

P.S. Whether you want to lose weight and look and feel
better…or improve your breathing and stamina so you have
more energy…or take control and transform the stress
in your life….I’ve got the programs that can help you.

For more information on specific programs available at
the Best Breathing Exercises site, visit
http://www.bestbreathingexercises.com – and get started
today!

Getting Started Is Half Done

August 29, 2013kvanness01

Whenever you have a challenge in life, you eventually reach
the point where you know you have to take action.

No matter how much of a procrastinator you may be, you
finally get to where you’ve had enough of the status
quo, of the limitations, of the fear or anxiety.

So you begin a process of figuring out what to do about
your challenge.

One challenge many of us face is that of maintaining or
improving our health.

You may need to lose weight…or lower high blood
pressure….or you may struggle with how to manage and
transform the stress and anxiety in your life.

Regardless of your motivation or reason, once you have
made the decision – or, I should say, commitment – to
make the changes in your life that will help you improve,
you need to get on a program.

Now, when you hear program, you may think of something
that has to be complex, complicated, perhaps overly
difficult.

But it ain’t necessarily so.

Of course, you can make things as intricate and
complicated as you want to.

But most of us get overwhelmed with too much complexity.

Simplicity is your friend when it comes to planning and
following a program. Simplicity and certainty help you
stick with the program.

As an example, I organized the <strong>”Fire Up Your Metabolism”
Program into three main sections.

Each section addresses an important area of your life:

-Improving your breathing, energy levels and the
results you get from exercise;

-Making simple changes to your diet that support a healthy
metabolism and help you lose fat and gain muscle; and

-Small, almost effortless things you can do every day
to help keep your energy and metabolism at high levels.

Many “doers” jump in with both feet and follow all areas
of the program, right off the bat. They have a high level
of certainty in the program, and they see it as a model
for the way they want to live their lives.

However, I think that most people focus in on a couple of
areas first. Then they follow through on the other areas
after they have had some success.

In this case, the certainty comes after the early results,
where they see improvement and are now motivated to do
more.

While I’m all for the “jump in with both feet” approach, I
actually think the “take one or two steps first” approach is
a good one for most people.

This allows you to begin to establish the empowering habits
and routines that will immediately help you…and last for
the long term.

The key is consistency. If you bite off more than you can
chew, you will not be consistent with your program.

For example, you can begin by doing your metabolism-
boosting, fat-burning exercises first thing every morning,
which is activity-oriented.

And you can reduce the amounts of refined, highly processed
carbohydrates you eat and drink, which is diet-oriented.

These are two simple and relatively painless actions you
can take today, without overwhelming yourself.

And you’ll actually see results very quickly.

Remember: Getting started is half done. The hardest
part is to get off your duff and get moving.

You Can Do It!

Karen Van Ness

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
www.BestBreathingExercises.com

Three Easy, Simple Ways To Maximize Your Energy and Focus

August 22, 2013kvanness01

In my previous blog post, I extolled the benefits of taking time
off every so often to get away, have some fun and rejuvenate.

But what do you do when you can’t take time off?

This is pretty common these days. People in Europe have it better
than we do in the U.S. – they typically take 5 to 6 weeks of
vacation every year. Here in the U.S., people have been taking
fewer vacations, and fewer days off when they do go on vacation.
This has been a trend for quite a number of years.

The recent economic crisis and very slow, almost impossible to
detect recovery has made this even worse. For many working people,
it can be tough to get away. You’re expected to “do more with
less”; in fact, you’re probably doing the work that used to be
performed by three people.

Plus, in many companies (including a few I have worked at), it’s
an unwritten rule or expectation that you check in with the
office, or check and respond to email, even while you’re on
vacation!

The reality is, the business world ain’t gonna give you any
breaks. You have to give yourself your own breaks. You have to
find ways to manage your energy and maximize your powers on a
daily basis.

If your energy is not well controlled, you may experience
significant levels of fatigue, malaise, and even depression.

Revving up your energy levels and giving yourself the
opportunity to rejuvenate and replenish each day, every day,
is important from a productivity standpoint…and from a life
management standpoint.

When you are manage your life, you feel more in control. When
you feel more in control, you enjoy life better.

So, here are a few things you can do to rejuvenate and
replenish each day.

First, make sure you get enough sleep. Easier said than done,
I know. But it’s worth making the effort.

I find when I get a good night’s sleep…or better yet, have
had two or three nights of good sleep in a row…I blast
through each day like a steamroller over hot pavement.

Second, tune in to your own natural energy rhythms during the
day. There are specific times during your day when you are at
your best.

Identify these times and try to schedule your most challenging
work or home related projects or tasks during this time.

Third, get regular doses of exercise. I speak about the benefits
of exercise often, so no need to repeat here.

Even if you don’t have time for exercise, you can always spare
10 to 15 minutes for some deep breathing and light stretching.

For an instantaneous energy blast, one that lasts all day long,
I highly recommend the exercises from the Secret Power of
Dynamic Energy Exercise Course, Volume II: The Dynamic Energy
Routine.

Breathing and movement are natural, internal, intuitive and
awesomely effective ways to wake up your internal energies and
power. Tap into them regularly.

Here’s one more area to consider: your use of technology.

Most people I know in the work world have become slaves to
technology.

Once upon a time, I briefly worked for a guy who had one of
the worst Blackberry addictions I’ve ever seen. He couldn’t
get through a conversation – even a relatively brief discussion
– without checking his “Crackberry”.

When traveling, he was on it the entire time to, in and from
the airport. I think he probably was on it while he was peeing
in the men’s room.

I was in one too many meetings with him – including important
meetings with clients – in which he had that thing in his lap,
clacking away with his thumbs.

At one meeting, where his lack of attention to the discussion
was clearly – and embarrassingly – apparent to the client, I
felt like asking him if he was having fun playing with himself.
But I thought better of it.

Turns out, the Crackberry addiction correlated to a number of
deficiencies in his skills and attributes as a manager or
“leader”, as he fancied himself. He wasn’t at that company
much longer.

You can’t really lead your people or your clients if you sit
and play with yourself – ahem, I mean play with your Crackberry –
all the time.

OK, enough with the rant.

My main point is NOT to be a slave to technology. Establish
specific times you will check and respond to email or texts.
Turn the work device off when you are home. Put down your
smartphone or iPad and actually look at your spouse or your
kids when they are talking to you.

And by all means, especially if you value getting a good night’s
sleep: don’t keep the thing on your nightstand, turned on and
dinging.

Email, cell phones, texting, etc., are meant to be tools, to
help you do your job better. They help keep you in touch.

But you have to turn that stuff off for specific periods of
time, so you can actually sit, concentrate, and get your most
critical tasks and projects completed. Or spend some quality
time with yourself, your family or your friends.

Sometimes, to get more done of higher value to your business
or your life, you have to stop doing things of lower value.

So keep asking yourself, “What’s important here?”

Do I have to answer every email that comes in immediately? Or
should I carve out two hours to complete this project that will
push my business or career forward. Or should I take the time
to exercise, or play with my kids?

By giving your mental and physical batteries time to recharge,
you will become more relaxed, aware and alert…and achieve more
with less effort.

That’s a prescription for a more successful and enjoyable life.

You Can Do It!

Karen
“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
www.BestBreathingExercises.com

P.S. Remember, breathing and movement are natural, intuitive
and awesomely effective ways to wake up your internal energies.
You can tap into the power, motivation and abilities you already
have – easily and consistently – through specific types of
breathing and exercise.

Tap into your own source of energy with the Secret Power of
Dynamic Energy Exercise Course, Volume II: The Dynamic Energy
Routine.