Tag: increase metabolism

I live in the beautiful Hill Country of Central Texas. (Notice how
I capitalized those terms? That’s how special Central Texans think
this area is.) Our little community on the shores of Lake Travis
is blessed with lots of woodlands and natural beauty.

Along with our healthy habitat comes a plethora of flora and fauna
that never cease to fascinate and entertain.

For example, one of the most beautiful flowers I have ever seen –
and I’ve been to some places like Costa Rica that seem to have
invented beautiful flowers – is the yellow flower on the prickly
pear cactus.

And one of the cutest animals I have ever encountered is the
baby aramadillo that meandered into our back yard one time. Poor
little guy just wanted to dig in the mulch. He dug in, held on
and made little baby grunting noises as we tried to pick him up
and move him to a safer area outside of our back yard (where our
dogs and cats roam).

We also have a very healthy deer population. Many towns and suburbs
are overrun with deer, and I know this can be a topic of
contention for many people who have seen their shrubs and flowers
get eaten, seemingly overnight.

Our yard borders on a well-trod deer path. We have kept the lot
next to our main yard wooded and in a natural state, so the
deer can traverse the area between our neighborhood streets
in safety. So we see quite a few deer moving through our yard.

Yet imagine my surprise when I went out to get the papers one
Saturday morning a few weeks ago, and I saw a baby fawn deposited
on our front lawn, not 15 feet from our front door!

We’ve seen baby fawns before, including last year when one was
lying under a tree just on the other side of our street. No,
the mama deers are not bad mothers. Apparently they leave the
fawns so mama can go forage and eat. The fawns know instinctively
to stay still and not move. In most cases they are well
camouflaged. And these newborns lack any kind of scent, so they
are actually safer without mom because coyotes and other potential
predators can’t smell them.

However, right smack in the middle of our front yard seemed
kind of nuts! The fawn definitely was visible.

We resisted the temptation to pick the little thing up and hide
it someplace better. We looked out and checked on it a few
times. Eventually mama deer came back and took the fawn along
with her, down the deer trail.

I’m happy to report that mom and baby are doing great! We see
them every morning and every evening as they make their way
along the deer path. They’ve been joined by a few other does
and fawns too, and we enjoy watching their antics as they
learn the ropes.

As I watch the fawns jumping and leaping, bounding and running,
I’m struck with how powerful they are. That kind of power –
to be able to start on a dime, jump and bound with great force,
and accelerate quickly – demonstrates the tremendous potential
energy they store in their muscles and tendons.

Same thing with our pets. We have two dogs and two cats. (And
they all get along just fine.) Our dogs tend to want to nap
and lay around, in particular they like to lay on their dog
bed here in my office and hang out while I am working.

Our cats are, well….cats! Which means they also lay around
and nap quite a bit.

But rouse any of one of these puppies or cats with something
interesting, like the rabbit that runs through our yard (the
dogs’ current obsession), or a bird or butterfly flitting
by (the cats, of course)….and they fire into action.

In a heartbeat, they can go from resting to full sprint.

Young children demonstrate the same capability. My son and
his friends can go from zero to 60 in an instant – from
laying around reading to sprinting into the back yard with
their nerf guns, ready to attack “the enemy” in their pretend
battle.

They can stop on a dime. They can sit and stretch and hop
without any warm up at all.

The key to this type of flexible power and quick starting
ability is in all of us.

It’s dictated in large part by how flexible we are.

We see this unhindered flexibility in young children. We can
continue to cultivate is as young adults. But then….

It seems to go away. As we get older, we lose our flexibility,
as well as our ability to start fast and accelerate quickly
without a warm up – AND without pulling a muscle or putting
oour backs out.

Our muscles and tendons get tighter. Our joints get tight or
even painful. Our backs ache.

This loss of physical flexibility is echoed in a loss of
mental flexibility and emotional resilience. In fact,
many bodyworkers and energy practitioners have linked
cognitive challenges and moodiness to a lack of flexibility.

Of course, these are unwanted results. I think you probably
agree that you would rather maintain flexibility of both
body and mind. But how best to reclaim your god-given
flexible power?

On the positive side, even if you’ve lost that youthful
flexibility you once enjoyed, you can still get it back. The
human body has amazing regenerative powers.

And improving your flexibility results in a number of
positive side effects, including mental and emotional
benefits.

Dogs and cats, children and fawns actually stretch all the
time. And they stretch in a particular way.

It makes sense to consider this as you work on your own
flexibility.

I think flexibility is one of the most important areas you
should focus on, especially as you get older. But most people
don’t understand how important this is…or how best to
get started.

I’ll devote my next few tips to addressing this important
topic.

You Can Do It!

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

Copyright, Karen Van Ness, 2014

There’s a lot of mumbo jumbo out there about breathing and energy
exercises, about “secret” techniques and methods, about how you
have to study and practice for a long time before you get to the
really good stuff.

The reality is this: you can pick up quite a bit of technique and
skill by starting at a basic level, practicing and experiencing
at that level, then building from there.

It’s similar to teaching any new skill to anyone, from music to
martial arts to macrame.

First, you provide a basic foundation of knowledge, initial skills,
and a few key techniques.

You then have the student practice these, over and over, so they
actually experience them and therefore learn them. The experience
part is critical. Just reading about something won’t make you good
at it, or allow you to understand it.

Actually DOING THE THING, even if it’s at a basic level, pushes you
forward toward competency and, eventually, skilfulness.

At the same time, an instructor will work to ensure their student is
progressing in increments or steps that make sense: steps that
challenge the student just a little to keep it interesting, but
don’t overwhelm so much that the student gives up.

I know from experience teaching martial arts and breathing exercises
that too much time spent in explanation is boring.You have to
explain the basics, then let the student work with it and practice.

Once they have some experience, you then add the next layer of
explanation, detail or complexity.

Move the performance level and knowledge base up, step by step….
and you have a winning formula for progress and learning.

(And, as one of my favorite martial arts instructors always says,
“Repetition, repetition, repetition – plus enthusiasm – is the key
to success in all your endeavours.”)

I can teach and explain quite a number of wonderful exercises to
you in these email tips. However, because of the length at which
I have to keep these (so you will actually read them), I sometimes
struggle with how much detail to include.

How best to resolve this?

Well, for one thing, I have created a number of information
products which go into greater depth on specific areas of
breathing, energy cultivation, stress management, and flexibility.
(Visit http://www.bestbreathingexercises.com/products.html to
see a complete listing.)

Here’s another thing I used to do: early on, when I first started
the Best Breathing Exercises website, I published a short, two to
four page newsletter that I sent out each month to my customers.

Yes, a PRINT newsletter which I mailed out.

I know I know, not common in this day of digital everything. But
I tried it out anyways.

And I was pleasantly surprised at the response. My customers
loved it!

They loved that I could devote more space to really digging into
a specific topic, or even cover off a couple of topics, in more
detail than I usually can through a blog post.

And I loved being able to share even more information, insights
and inspiration with my customers.

I eventually stopped doing the print letter. Not sure why, now
that I think of it.

But, I’ve decided to start up me ol’ letter again. And you,
my friend, are the beneficiary.

As I said, the “Best Breathing Exercises Letter” will be written
for you and mailed to you each month.

It’s like a letter I would write to a good friend, one who wants
to learn more about improving health and energy levels,
transforming stress, being more focused and confident, and
becoming more resilient.

And, because it’s a print newsletter, I don’t have to edit
myself at all, like I sometimes do when posting online. So I can tell
you what I really think!

So, how do you get on my list?

Here’s the deal:

I initially planned on including only customers in my newsletter mailings.

However, I’ve got a lot of devoted readers of my blog, and I would
love for you to also benefit from the newsletter.

Therefore, I have also decided to open up this new version of the “Best
Breathing Exercises Letter” to readers of this blog.

If you’ve been reading for a long time, or for just a few days,
and would like to receive the “Best Breathing Exercises Letter”,
simply give me your mailing address and you will be good to go.

Here is the link to provide your current mailing information:

http://www.bestbreathingexercises.com/bbe_nl_signup.html.

(A number of folks have already signed up – if you have already
input your mailing address information, you do not have to do
it again – I’ve got it!)

Only sign up if you are truly interested in receiving and
reading the Letter. I want people who will actually USE and
therefore BENEFIT FROM the information I will be providing.

And I want to hear back from you, including your recommendations
for additional topics you would like me to cover.

I’m betting you are one of those people, Dear Reader. You want
even more information, insights and inspiration to help you live
the full, active, joyful life you deserve! So don’t delay –
take two minutes to type in your mailing information at
http://www.bestbreathingexercises.com/bbe_nl_signup.html.

Thanks for your support!

You Can Do It!

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

P.S. Yes, you too can receive and benefit from even more breathing
and energy exercises and instruction, and deeper insights
into the physical, psychological and spiritual dimensions of
abundant energy, health and fitness – by signing up for my FREE
monthly print newsletter, the “Best Breathing Exercises Letter”.

In the next few issues, I will be exploring the fascinating
psychological and metaphysical background which informs and
contributes to the effectiveness of breathing and visualization.
And I will share more details on several of the most productive,
yet easy to learn, exercises that I have enjoyed over the years.

To input or update your mailing address info, go to
http://www.bestbreathingexercises.com/bbe_nl_signup.html.

Copyright, Karen Van Ness, 2014

In our modern, always-on society, we often lose track of natural
cycles which affect our health.

As we move into summer here in the U.S., I’d like to remind you
that now – late Spring / early Summer – is THE BEST time to lose
weight, if you have weight loss – or more specifically, fat
loss – as a health goal.

(Apologies to my friends in the Southern Hemisphere – I will write
something geared toward Fall and Winter for you soon.)

Anyhoo, right now your metabolism is at its peak and your body is
oriented toward shedding winter’s fat and bloat and leaning out.

The days are longer and brighter, which automatically improves
your mood and revs up your energy levels…so you feel more
motivated to engage in physical activities, such as heading
outside, exercising, doing yard work, swimming at pool or beach,
and so forth.

Seasonal fruits and veggies are bursting forth. Our garden is
doing awesome this year, with various sorts of peppers and
tomatoes already gracing our dinner table. At this time of year,
your body naturally craves more nutritious, water-rich fruits,
vegetables and juices – ideal for cleansing, healing and slimming
down!

But here’s the deal: NOW is the time to take advantage of this
natural cycle and leverage it to lose weight. NOW is your
window of opportunity. So don’t delay!

Unfortunately, late summer is not so amenable to weight loss
and slimming down. In late summer, our bodies begin to move
into fat storage mode as we prepare for winter, and the cycle
pushes us to fatten up to help our energy stores last through
winter, when (at least theoretically) we will have less food,
and less fresh food, to eat.

Of course, that’s not really the case anymore for most of us.
But your body works based on 10,000 years plus of evolution.

It makes sense to ride the wave when you can, doesn’t it?

This means get busy now!

You Can Do It!

Karen

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

P.S. “I believe that if a person can maintain enthusiasm long
enough, it will produce anything!” (Frank Bettger)

Stoke your enthusiasm with the inspiration and the certainty that
come from knowing what to do, and how to do it, to successfully
reach your health and fitness goals. My Special Report, “Ten Universal Strategies for
Optimal Fitness” covers – in a concise, easy to understand, and easy to implement
way – the most important elements  of an efficient, effective and
ENJOYABLE approach to getting fitter and feeling healthier than
you ever imagined.

The information in this report will point you in the right
direction and show you exactly what to do to get maximum
results.

If you’re intersted, you can pick up a copy of my at

http://www.bestbreathingexercises.com/fitnessstrat.html and
ride the summer cycle to improved health, fitness and weight
loss.

Copyright, Karen Van Ness, 2014

Today is the last day of school in our town. The kids are going
nuts with excitement, as you might expect.

They’ve had a fun week: assemblies, end of school parties, field
day. I volunteered at field day to help run one of the stations
for the third, fourth and fifth graders. Not surprisingly, every
kid I spoke with was ready for summer.

I still vividly recall that feeling of relief, excitement and
anticipation that always came at the end of the school year,
especially during elementary school.

The promise of a long, hot, wide open summer with the freedom to
read what I wanted, play with my friends all day, spend some
relaxed time with my parents, and even a family trip or two to the
beach….ah, heaven!

I still get that feeling today, even though it’s been many many
years since I had a summer off.

As we drove to school this morning, I asked my son Miguel if he
was psyched that it’s the last day of school.

He said, “Yea. But I’m also sad.”

“why? I asked, a little surprised.

“Because I will miss Mrs. Olson”, who is his third grade teacher.

How sweet!

When we went into school to give Mrs. Olson her gift, I thanked
her for all of her work and kind attention this year. And I
shared with her what Miguel said.

I could tell she really appreciated it.

Miguel has really enjoyed being in her class this year. He has
struggled at times with math, but overall his love of learning,
reading, doing projects, and helping out in class have continued
to grow.

And when I look back and compare where Miguel was at the
beginning of the year with where he is now, I can’t help but be
impressed with the amount of progress made, knowledge learned,
and new skills mastered.

Mrs. Olson is known as a teacher who expects a lot from her
students and really pushes them. She employs a solid routine,
good structure, and makes sure the kids are working on the most
important things each day and week.

On the other hand, she is also a lot of fun. She lets the kids
do “read-ins”, when they bring in their blanket and favorite
books and read most of the day. She is kind and encouraging to
each of them, letting them know SHE knows they can do it.

And, as my son likes to remind me, “Mrs. Olson can do The Worm!”

(He is most impressed by that particular talent….)

I think Mrs. Olson’s approach to running her third grade class
provides a good example for each of us, in terms of how to
approach our own fitness and health regimen.

It’s a combination of five key factors:

(1) Have high expectations for yourself. No matter what your
age or present physical condition, you can make astounding
progress and enjoy significant results, if you put in a
consistent effort. So think big.

(2) Set a few key goals for yourself – goals that are personally
meaningful to you. Don’t overwhelm yourself with too many. And
while setting a general timeframe is good, don’t box yourself
into the “Must lose 20 pounds by X date” mentality.

(3) Make a plan, make a schedule for how you are going to
weave your health and fitness practices – including exercising;
breathing and energy exercises; meditation or prayer; taking
time to prepare and enjoy healthy meals; getting enough sleep,
etc. – into the fabric of your daily life. In other words, keep
a good routine.

(4) Hold yourself accountable. Keep track of how you’re doing.
BUT – see yourself with kind eyes. Don’t get too down on
yourself if you miss a workout, or eat crappy for a few days.
Picture your own inner “Mrs. Olson” giving you a little pat on
the back and saying, “You can do it!”

(5) Have fun! Enjoy what you’re doing. Enjoy the process. Just
as Miguel has been blessed with a love of reading and a love
for learning, you too should learn to embrace the process and
embrace this healthy lifestyle…And realize that this process
has merit in and of itself.

Here’s the deal: For most of us, the most difficult part is
the start.

Because, if you’re doing it right – and not falling victim to
some crash diet or weight loss gimmick – it will take a little
time before you see results.

Don’t get discouraged by slow results, or seeming lack of
progress up front. It’s been my experience that you will start
to FEEL better before you actually LOOK better in the mirror, or
on the scale.

To keep yourself motivated, consider this:

Weight lost quickly will just as quickly reappear. A sudden,
drastic decrease in calories will set off alarm bells in
your body and brain.

On the other hand, slow and steady weight loss ensures you are
losing fat, not lean mass, as well as bypassing your body’s
natural urge to compensate and cause you to pig out.

Also – fitness gains achieved quickly based on some crash course
in exercising can also disappear quickly – usually because you
are unable to sustain the effort or the time investment
required.

On the other hand, slow and steady increase wins the race,
because, over time, you are building a foundation of aerobic
capacity and strength.

Positive expectations…slow and steady….good routine….
continual improvement, bit by bit….having some fun along
the way….

Not only a recipe for third grade. A recipe for life!

You Can Do It!

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

P.S. A good exercise routine can literally rocket launch you to
improved health and fitness, higher energy levels, better brain
and cognitive function, and enhanced productivity. Unfortunately,
many of the recommendations and conventional wisdom out there
are not very helpful, and can even be detrimental. Even worse,
they’ll have you spinning your wheels and getting no result.

Plus, there are so many fitness fads and gimmicks out there
today. What’s realand what’s BS? Where should you start?

I wrote my Special Report, “Ten Universal Strategies for
Optimal Fitness”, to help answer these questions. I cover – in
a concise, easy to understand, easy to implement way – the
most important elements of an efficient, effective and
ENJOYABLE approach to getting fitter and feeling healthier than
you ever imagined.

The information in this report will point you in the right
direction and show you exactly what to do to get maximum
results.

The revised and improved version of the report is coming off
the presses in a few days. Claim your copy today at the (still)
low introductory price (plus access to a special bonus offer)
by clicking HERE.

Copyright, Karen Van Ness, 2014

For the first time in his young life, my son Miguel is playing
baseball. His team has their first scrimmage this morning.

Prior to this year, he never expressed any interest in playing
“pee wee” or little league baseball. Oh sure, we’ve thrown around
the ball with him in the backyard and played wiffle ball. And
he’s been to our baseball mecca, Fenway Park, to see a Red Sox
game.

Now he’s participating in a more organized way.

When he made the decision to sign up for little league, I told him
he would be at a disadvantage to some of the other boys who have
played already. But that should not deter him. The important thing
would be to work on the fundamentals and begin to learn more about
how the game is played.

Which means….

PRACTICE!

So, the day we signed him up, we started to practice.

We agreed to regular practice as a habit. Not only did Miguel
make the commitment to show up – on time – at every practice.
He’s also committed to practice on his “off” days at home.

I’ve insisted on this approach because it offers such a
wonderful tool for success, progress and transformation.

It’s part psychology, part discipline, part leveraging the
power of momentum: the momentum you get from the simple act of
making a decision to do something.

And the best time to act is…..immediately after you have made
that decision.

Engaging in genuine discipline requires that you develop the
ability to take action. You don’t need to be hasty if it
isn’t required, but you don’t want to lose much time either.

Here’s the time to act: when the idea is hot and the emotion
is strong.

When did Miguel and I go out back and start throwing around
the baseball?

The minute we got home from baseball signups.

Since then, we’ve not had to prompt or remind a single time.

Miguel has been the one asking us to go out back and throw the
ball, or work with him on his batting.

It’s become part of his routine now.

Here’s the secret: Take action as soon as possible, before the
feeling passes and before the idea dims.

If you don’t, here’s what happens:

You fall prey to what famous motivational speaker and successful
businessman, Jim Rohn, called the “Law of Diminishing Intent”.

As Jim said, “We intend to take action when the idea strikes us.
We intend to do something when the emotion is high. But if we
don’t translate that intention into action fairly soon, the
urgency starts to diminish. A month from now the passion is cold.
A year from now it can’t be found.”

So take action. Set up a discipline when the emotions are high
and the idea is strong, clear, and powerful. You’ve got to take
action; otherwise the emotion soon passes.

Unless….

Unless you apply it to a disciplined activity.

Discipline enables you to capture the emotion and the wisdom and
translate them into action.

The key is to increase your motivation by quickly setting up the
disciplines. By doing so, you’ve started a whole new life process.

Discipline leads to self-worth and self-esteem.

As Miguel continues to develop his discipline by practicing
and playing and keeping his commitment to show up – on time and
ready to play – to all practices and games, he will develop far
more self-esteem than any amount of praise or encouragement
we can provide as parents.

Of course, our praise and encouragement are important. But when
he sees the fruits of his labors, and experiences the satisfaction
of persevering through an activity, even when it’s not fun or
seems hard (which inevitably it will sometimes), Miguel will have
learned such an important lesson.

How about you?

Did you make the decision at the start of the year – maybe as
part of your New Year’s resolutions – to “finally” get in shape
this year? Then…did you do something about it immediately?

Did the new exercise routine or diet you started seem to just…
fizzle. Or did you not even really get started?

Have you been struggling with some not-so-good habits – habits
you know are sapping your energy, preventing you from reaching
your goals, stealing away your life – maybe even killing you,
bit by bit, which is the case with poor eating and exercise
habits?

Are you unsure of where to start? Do you feel overwhelmed by
everything you could be doing, or should be doing?

Well, you may be suffering from the “Law of Diminishing Intent”.

And I’ve got just the remedy – an excellent place to start, to
help you get the ball rolling.

First: Make the DECISION to get in better shape, to get healthy,
to recapture your energy.

Second: Take ACTION and get my new Special Report, “Ten Universal
Strategies for Optimal Fitness”. It gives you a well-rounded,
highly effective approach to exercise and fitness.

Third: As soon as you order your own copy of the Report, DO
something good for yourself? Stretch, do some pushups, go for
a walk….breathe!

Those seemingly small actions will help you get started on your
own path to self-discipline, self-esteem, and better health
and energy.

Visit http://www.bestbreathingexercises.com/fitnessstrat.html
to get more information.

You Can Do It!

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

P.S. A good exercise routine can literally rocket launch you to
improved health and fitness, higher energy levels, better brain
and cognitive function, and enhanced productivity.

I wrote my latest Special Report, “Ten Universal Strategies for
Optimal Fitness”, to help you get started. I cover – in
a concise, easy to understand, and easy to implement way – the
most important elements of an efficient, effective and ENJOYABLE
approach to getting fitter and feeling healthier than you ever
imagined.

The information in this report will point you in the right
direction and show you exactly what to do to get maximum
results.

To read more about it, or to claim your copy today (plus a
special bonus offer), go to
http://www.bestbreathingexercises.com/fitnessstrat.html.

Copyright, Karen Van Ness, 2014

There are simple solutions to our problems – just not easy ones.”

-Ronald Reagan, 40th President of the United States of America

In my home office, hung on the wall above and to the left of my
desk area, is a framed commemorative portrait of Ronald Reagan,
which also includes his official stamp and stamp ingot from the
US Postal Service, plus a couple of other keepsakes.

I didn’t agree with Reagan on all of his policies. For example, I
was very disappointed with the Iran-Contra scandal (bringing cakes
and making deals with the Ayatollahs of Iran? Really Ronbo?) And
his delay in driving significant government spending to study and
fight the emerging scourge of AIDS was unforgivable.

However, Ronald Reagan is one of the U.S. presidents I respect
the most. He held to his principles, developed over years of
experience in private enterprise and government. He believed in
America, the promise of her, and that she – and we – could be
great again, could continue to make a meaningful and (mostly)
positive difference in the world again. He believed that the
U.S. and our allies could and would overcome in the Cold
War – and he took steps to help make sure this indeed happened.

And he was a great communicator. He stuck to simple themes,
repeated over and over again. He told stories, he related to
people. He believed the best way was to communicate directly
with us, because he knew we were smarter than the pollsters
and politicians and industrial complex give us credit for.

Many took his simple approach and simple themes as weaknesses,
as signs that he lacked intellectual capacity or curiosity.

Actually, if you read any of his letters, or accounts from
the folks who worked most closely with him, you get a much
different picture.

Well, I’m not here to talk politics. You probably get enough
of that BS from the news media, don’t you? Especially here
in the U.S., where it seems like we are already getting
sucked into “Campaign 2016” as the potential presidential
candidates (and potential potentials) jockey for early position.

I mention Reagan because of the quotation above: “There are
simple solutions to our problems – just not easy ones.”

This applies to many areas of challenge we face in our lives.

Including improving our health and fitness.

The exercise and diet industry thrive on making things more
complex than they really area. I mean, they have to, otherwise
what would be their excuse for publishing twenty new diet
books around the beginning of this year?

(This is just an estimate by the way, based on my doing a
quick count the last time I was in a Barnes & Noble. I’m sure
the actual number of diet and exercise books was even higher.)

Well, as Reagan said, there are simple answers, straightforward
approaches that make sense.

But here’s the catch: they are not necessarily easy.

Now, here’s a question for you:

How would you like to spend less time exercising…do less
exercising when you are working out…and still get great
results?

How would you like an approach to fitness and getting in shape
that can actually fit into your schedule, no matter how hectic
your schedule is?

In today’s society, everyone from parents to executives to
business owners to students are busy. So the prospect of trading
long, boring cardio sessions of 45 minutes to an hour, three to
four times per week (the traditional area people focus on) for
several shorter, more effective, FUNNER workouts per week…is
a no-brainer for many people!

The trick to keeping your workouts short, yet still achieve good
results, is to:

(1) exercise with sufficiently high intensity, to the point where
you are really huffing and puffing; and

(2) focus most of your efforts on certain types of exercises.

It’s a simple approach, actually.

But you do have to work at it. Put in some elbow grease. Make
an effort.

To point #1: Obviously this means pushing yourself. However, to
work at a sufficiently high level of intensity necessitates
using an interval, or pulsing, approach.

Interval Training involves working hard for a short period of
time, followed by either a complete rest or a slower pace of
the target activity. For example, you run at a good clip for
one minute (the work interval), then run more slowly or walk
for two minutes (the rest interval). That’s one set.

Or, you perform repetitions of a compound movement, such as a
squat or pushup, and push yourself to just short of momentary
muscular failure (that is, you can’t do another repetition
without cheating, breaking down in form, or your movement becomes
super slow). Then you rest. That’s one set.

Put together a sufficient number of sets of high intensity
effort, and you’ve got yourself a super workout! And the good
news is, you only need about 20 minutes to complete such as
workout. In fact, if you are really pushing yourself, you
probably won’t want to do more than 20 minutes!

I think people shy away from high intensity training because
they associate it with highly intense levels of effort and think
it is too tough for them to do.

But the truth is, just about anyone can successfully adapt this
type of training, no matter their present level of fitness.

The key is to set the intensity and duration of your work
interval at a level sufficient to push yourself — but not
push yourself over the edge.

Just about every activity I can think of lends itself to interval
training. It just takes a little creativity.

For example, strength training is naturally interval in nature.
You perform sets of repetitions of exercises, interspersed with
rest periods.

Walking and running are also naturals for intervals. Simply walk
or run faster for a period of time, interspersed with periods of
walking or running more slowly.

Certain breathing exercises are interval in nature. Typically,
each exercise is done for a certain number of repetitions. You
pause briefly (rest interval) and move on to the next one. Also,
breathing floods your system with oxygen, creating immediate
surges in energy levels and metabolism.

Now, to point #2: Notice that the type of exercising – walking,
sprinting, resistance training – as well as the types of
movements – squats and pushups – I mention are either full body
movement OR compound exercises.

Compound exercises involve multiple body parts. They tend to be
the most effective exercises because they involve the large
muscle groups, such as your thighs, hips, chest and back. These
muscles require more energy and focus to work hard. Focusing on
them means you can train your entire body with fewer movements.

In addition, compound exercises make much more significant
demands on your entire system, especially if you push
yourself…meaning more calories burned not only during
exercise, but post-exercise.

In fact, a short but high intensity exercise session, focused
on as few as five exercises, can actually elevate your metabolism
for 24 to 48 hours AFTER the exercise session.

Imagine what this could mean to your efforts to get into better
shape, burn off some fat, or get stronger?

It helps to know a few “secrets” to really maximize the results you
can achieve. I share this – and more – with you in my latest
Special Report, <strong>”Ten Universal Strategies for Optimal Fitness”.

This report is an easy-to-read, easy-to-apply distillation of
my many years of learning, experimenting, failing and succeeding
in the areas of enhancing fitness and health.

I cover – in a very concise and hard-hitting way – the most
important elements of a rational, efficient, and effective
approach to getting fitter and feeling healthier than you
ever imagined.

If you’re just starting out and getting back into shape, or
perhaps beginning an exercise program for the first time, this
report will point you in the right direction and show you
exactly what to do to get maximum results.

If you’re already exercising and in pretty good shape, the
information in this report will help you take your fitness
program and results to the next level.

These strategies are universal. They are time-tested. They will
work for you, no matter what your current level of fitness is
today. And they will help you get results, fast.

To read more about this report, or to order your copy right
now, click HERE.

You Can Do It!

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

Copyright, Karen Van Ness, 2014

It’s been said, “The body is the temple of the soul”.

Throughout the millenia, spiritual and religious practices have embraced this message and placed great importance on the health and fitness of the body.

As the Apostle Paul said, “You surely know that your body is a temple where the Holy Spirit lives. The spirit is in you and is a gift from God.” (1 Corinthians 6:19)

Legend has it the great teacher Bodidharma, who traveled from India to China and started teaching the Shaolin monks how to meditate, was bummed out by the terrible physical condition of the monks. They spent all their time meditating or copying scrolls and therefore could not keep up.

Bodidharma developed a set of energy exercises to help the monks develop physical health, vitality and longevity.This set is the root of one of the most popular Qi Gong (Chi Kung) series, called “The Eight Pieces of Brocade” or “The Eight Treasures”.

Another great example is yoga. Most people associate yoga with the asanas, or postures, where you assume and hold positions to develop flexibility and strength. But the postures are only one of eight major areas of yoga practice. They are actually meant to support the deeper practices of breathing, energy development, and spiritual development.

The common thread here is that it’s tough to be a high-minded, well-developed, spiritual, enlightened person when your temple needs some renovation. It’s tough to do well in the world on a consistent basis – which requires so much energy, enthusiasm, passion and purpose – if you don’t treat your body well so it can do your bidding.

I’ve been writing a lot lately about the benefits of regular exercise. It’s so important to enabling all the things you want to do – and need to do – especially as our lives seem to get more and more hectic and crowded.

And, if you’re like me, as you get older you also start thinking more about quality of life issues. You want to thrive, feel good and be healthy today….AND you want to maintain enough strength and fitness to help keep your independence and ensure better quality of life as you get older.

Yes, exercise is truly the fountain of youth for your body. However, if you follow the conventional wisdom conveyed by the powers that be, you may miss out on the wonderful benefits you could – and should – be enjoying.

It’s been proven again and again: regular exercise and maintaining at least a base level of fitness can help keep your body young and healthy.

You’re probably thinking, “OK Karen, I know all this. I get it! I need to get off my behind and start exercising.”

You know this….but will you act on it?

If you’re like many adults, probably not.

In most of my programs and writings, I teach and emphasize breathing and energy exercises as a direct path to enhanced health, vitality and energy. However, I want you to be well informed about other aspects of a healthy lifestyle. I have a lot to share with you, based on my own research, study and experience training and working out…AND as a competitor, a martial arts instructor, and a personal trainer.

If you’re wondering how best to get started with a fitness program, then I’ve got a great resource for you.

It’s my latest special report, “Ten Universal Strategies for Optimal Fitness“.

This report is an easy-to-read, easy-to-apply distillation of my many years of learning, experimenting, failing and succeeding in the areas of enhancing fitness and health.

I cover – in a very concise and hard-hitting way – the most important elements  of a rational, efficient, and effective approach to getting fitter and feeling healthier than you ever imagined.

If you’re just starting out and getting back into shape, or perhaps beginning an exercise program for the first time, this report will point you in the right direction and show you exactly what to do to get maximum results.

If you’re already exercising and in pretty good shape, the information in this report will help you take your fitness program and results to the next level.

These strategies are universal. They are time-tested. They will work for you, no matter what your current level of fitness is today. And they will help you get results, fast.

Copies have been flying out of here.  In fact, I have broken my original “rule” and had some additional copies made of the report. Which means I have a few more available at the low price of only $19.95 (and I cover the shipping and handling). I usually only offer this kind of special deal to my email newsletter subscribers and customers. But this is so important, I want to share it with you too!

If you’d like more information, you can visit the Best Breathing Exercises website at  http://www.bestbreathingexercises.com/fitnessstrat.html and read all about it.

You’ll also have the option of a discount on a complementary program too! It’s worth checking it out just to take advantage of this “bundled” offer.

Superior health and vigor are within your grasp – no matter what your age or current condition! Let me show you how.

Order “Ten Universal Strategies for Optimal Fitness” today!

It’s never too late…you’re never too out of shape…you’re never too old, or too busy, or too whatever….to begin today to get in great shape, and to reclaim the health and energy of both body and mind that you deserve.

You Can Do It!

Karen Van Ness

“Transform Body Mind and Spirit with Dynamic Energy Exercise!”

http://www.BestBreathingExercises.com

Copyright, Karen Van Ness, 2014