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This is a great Core and Balance exercise to try if you are looking to break up the monotony of your workout and challenge your body in a whole new way!

2012-03-28T22:41:52Z

Hey Everybody,

This is a great exercise for the more advanced fitness enthusiast. It's fun and super challenging for the whole body. Your core is being activated, you are working on hip stabilization, overall balance and then with the added side raise, you work the shoulders. Try it out to change up a boring workout routine or just to see how fit you really are! Enjoy!

Do you live in the Fittest or Fattest city?

2010-12-08T19:03:00Z

A recent study done by Men's Health Magazine rated America's top 5 Fittest cities and top Fattest cities. The authors calculated percentages for the following factors among city residents: overweight, type 2 diabetes, money spent on junk food, inactivity and more. So look at this list and see if you live there or maybe you know someone who does. Amazingly, Texas has four cities on this list. See if you can make any connections between why one city may be super fit while another is considered unhealthy.

Fittest
1. San Francisco
2. Burlington, Vermont
3. Washington D.C.
4. Seattle
5. Austin, Texas

Fattest
1. Corpus Christi, Texas
2. Charleston, West Virginia
3. El Paso,Texas
4. Dallas
5. Memphis, Tennessee

Be Well,
-Christian

Gee You Smell Teriffic!

2010-11-12T00:27:00Z

When you use Aromatherapeutic essential oils, people always seem to comment on how great you smell, so you're getting compliments while at the same time safeguarding your health...especially during cold and flu season. Aromatherapy is a science as well as an art, but you don't have to be an aromatherapist to take advantage of the health benefits of essential oils. An essential oil is a highly concentrated, chemically complex substance derived from the flowers, leaves, wood, fruit, seeds or roots of plants and is completely natural. Once oils are produced through one of a variety of ways, the molecules enter the bloodstream through capillaries in either the skin or lungs. No needles, pills or patches needed to receive the glory of these natural gifts...all you have to do is introduce them to the skin or breath them in. Different oils have different properties and benefits. Some are antibacterial, antiviral, antifungal, and antimicrobial. These are of great benefit not only during cold and flu season but all year long, especially if you work in a school or hospital. I have a client who is a first grade teacher and she diffuses them into her classroom daily to protect her and her students from viruses and airborne germs. In addition to the physical benefits of oils is their lovely influence on the emotions. Some essential oils have mood elevating abilities, can act as natural sedatives, and aphrodisiacs. Sounds amazing right? That's because they are! Aromatherapy oils, though user friendly, should be used with care and caution, though you should also have fun and get creative with them. Essential oils are alive and active and have a vibration of their own ...part of the reason they rock! There are many ways to utilize oils for general health, beauty, and first aid. Since I'm not writing a book and just a short blog, I will list below some books, oils, techniques and companies I recommend you acquaint yourself with. Have fun with it and love that life of yours.

Books I like: The Art of Aromatherapy by Robert Tisserand Aromatherapy-An A-Z by Patricia Davis
Essential Oil Companies I like: Green Valley Aromatherapy (Great oils, small company, great prices) Young Living (Unique blends, great quality) Aura Cacia (Health food grocers usually carry this brand. Is good if you can't order online for better prices)
Three Oils I am Never Without: Lavender- Can put directly on the skin without diluting in an oil. A great base and is an antidepressant, antitoxic, and a natural perfume and deodorant. Orange-Antiseptic, digestive, sedative and aphrodisiac. Is photosensitive, so should not be put on skin that will be exposed to bright sun. TeaTree-A strong antiseptic,anti-inflammatory and antibacterial oil. A medicine cabinet must have.
My Favorite Techniques to Reap Oil Benefits: Diffusing oil into the air with either an electric or candle diffuser. Candle diffusers must be watched as the oil dissolves quickly. Diluted in almond oil and put in the bath or used for a full body massage oil. 10 drops of Lavender put into a 4oz spray bottle filled with witch hazel and used to tone my skin. Love love love it!

This is a great intro to a Kundalini Yoga Mantra featuring Ana Brett. I do this one a few times a week for 11 minutes/session. This is a mantra for Prosperity and Inner Peace.

2010-02-23T18:08:38Z

Some Yoga Poses with Private Group @ SDWS Home Studio

2009-12-15T00:51:00Z

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I really love working with this mother and daughter Yoga duo. They really understand what i feel is the "true spirit" of yoga; having fun, smiling and enjoying their yoga, while at the same time staying focused and connected. "The family that does yoga together, stays together."

Salt of the Earth

2009-10-28T03:25:10Z

Salt. Were not talking table salt here. Were talking Magnesium Sulfate, otherwise known by it's common name 'Epsom Salt'. This amazing compound provides wonderful and numerous benefits for the human body. My favorite use for this crystal white creation is in the bath. Baths are one of the simplest things we can do to promote our health, yet have such profound effects on the body, mind and spirit. Ok, so lets break it down. Stress is one of the main components in the cause of illness because it drains the body of magnesium stores. When 2-3 cups of Epsom Salt are dissolved in a tub of warm to hot water, the magnesium sulfate is able to penetrate the skin, enter the body and restore levels of magnesium. As a side effect, the salt also draws toxins from the body, sedates the nervous system, reduces swelling and relaxes muscles. Let me put some emphasis on this next benefit.....it also helps produce Seratonin, the chemical in our brain that creates feelings of calm and well being. This is a huge component in feeling 'well' on a daily basis. Fifteen to twenty minutes with your body immersed in the salt laden tub is all it takes to reap huge benefits. Huge. So much of how we feel is related to what is chemically happening in the body. This is why food is such a key component to vibrant health. It's so interesting and wonderful how one little thing can make such a difference in our life and the lives of those around us. It's a trickle down effect. When we feel calm and happy, we can handle new stresses in a more relaxed way. We feel balanced, we make better choices, we age less quickly, we look better, feel better and are so much nicer to be around. All of this from something that takes very little money, about 30 minutes of our time and feels amazing while were doing it. We came from a warm cozy, small space filled with water, and we were happy then, most of us just can't remember. Get in those tubs and remind yourselves how good life can feel.

Do Your Yoga.

2009-09-28T23:23:41Z

A great 2 minute video on the yoga posture Downward Facing Dog. Yeah, we have probably all heard of it and some of us maybe have even done it, but even advanced practitioners can get something from this great instructional clip from Natasha Rizopolous. There are some great tips that will change the way you experience Downward Dog. Feel your whole upper body and lower body stretch and open with this wonderful posture. Love your life today by doing and enjoying the benefits of this posture.

Change the Clothes, Change the Attitude

2009-09-16T19:38:01Z

Sometimes there's just something in the air that motivates me in a big way. This past Labor Day weekend got me pumped for the Fall. I'm born under the Aries sun sign. I like change and I love an opportunity for a fresh start. I'm always talking about ways to get inspired and one surefire way for me is to put away all my seasonal clothes and clean out my drawers and closet to get ready for the new season. This project started with one small trip to Nordstroms Rack. When I do a revamp, I usually clean out items first and then replace them if I need to. This time it was the opposite. I bought a few new items and it inspired me to clean out my wardrobe to make room for my new purchases. I would no doubt find more new treasures as well, now that there's room. I got myself a nice, icy beverage and I began with the closet. You too can clean it out and allow the new into to your wardrobe. You may be surprised at what you find, that you forgot you had or now have a new found love for. I guarantee it will change your attitude. It changed mine! Step 1: Start with either your closet or dresser. Pull out each piece and put it into it's appropriate pile: Your clothes should fit into one of these categories: 'out of season', 'stained' or 'torn' (in a not so good way), 'too big', 'too small', 'wont wear' and the best of all.....'keepers'. Step 2: Fold all the seasonal clothes that you still like and that fit. You can put them away in a moth proof container and stowe them away 'til that season rolls around again. Don't pack away the items that are too small....even if you think you may get back into them. This creates stagnant energy and a little disappointment if you pull them out next season and you still aren't able to get into them comfortably. Step 3: Toss any torn or stained items. Never wear something if it's stained (even if you think no one can see it:)). Soft tees make good cleaning rags, so contribute those to your rag bag if you have one and start one if you don't... a way to be green without spending a dime. Step 4: Fold all items that are too big, too small and the ones you wont wear (haven't worn in at least 6 months). If they are expensive pieces, you may want to sell them to your local resale shop or keep them for a clothes trade party. If they were not expensive, you can donate them to someone who could use them now instead of waiting 'til you gain or lose weight to wear them again. Again, another way to recycle and help others while you do it. I like to donate to women's shelters in my area as long as the clothes are in decent shape. Step 5: Let's talk 'keepers'. These are the items that you like, that fit, that are intact, clean, and wearable during the current season. I like to arrange my duds in order of type of piece and then color. I do this because I often dress according to what color I'm in the mood to wear. Example: all jeans, all dress pants, all skirts, all dresses, all tops-all color coordinated-dark to light. With this system, I always know where a piece is, but of course use whatever system works for you. Since the revamp, I've had more fun getting dressed and I feel inspired to get more creative than just my usual uniform of t-shirt and jeans. Have fun and rock your new wardrobe with inspiration and style!

Clean Dishes and Sexy Legs

2009-09-09T04:09:23Z

I'm a woman who loves to be efficient. It excites me to do so. Well, I've found the ultimate way to be efficient. I can improve balance and posture, tone my body and do household stuff all at the same time. Now that's efficiency. What, you ask? They are called "Shape-up Shoes". 'Shape ups' are an ingenious and simple pair of flip flops (they also come in an 'ugg' style boot and a 'croc' style clog) that are engineered to shape you up while you simply stand or walk around the house. My favorite time to wear mine are while doing dishes. Just standing at the sink is a subtle act of balance and strength that engages my core and tightens my muscles. The company recommends wearing them for 30 minutes a day to see improvement in the body. I wear mine any chance I get because they make a beautiful difference. I love when I find a product that is so good that I want to share it with everyone I know. 'Shape up Shoes' are one of these products. The shoes were actually designed for pregnant women to help increase circulation in the legs, then low and behold these pregnant ladies were developing very shapely legs. Run, don't walk to the website and order yours! No, I'm not getting a commission, but maybe I should be:). Cheers to your clean dishes and your sexy legs.

Manifest This.

2009-09-01T16:34:35Z

We all know that starting our day right is so important, but yet so few of us take the time to set any intent for the day that is ahead of us. I, at times, am also a victim of this. We usually get up, take a shower, maybe eat a little, drink some coffee and then we are on our way into the work-world. People and places come at us from all angles and we need to be strong and prepared for all that comes at us. In my experience, just taking five minutes, right after we plop out of bed, to sit and set an intent for our day is of vital importance. We need to be a 'creator' of our day, not a 'victim' of our day. I know it is hard to do with all that is going on in our busy lives; work, kids, etc., but 5 minutes is all I ask of you. 5 minutes of your time is not too much to ask, to feel good, confident and empowered for the day ahead, is it? My suggestion is this: Pick a room where you will not be disturbed and sit on a chair or if you are more inclined, you can sit in a cross-legged style on a mat or cushion or yoga mat if you have one. Now take about one minute to focus on your breathing and as you become more comfortable, try to make your inhales and exhales a little fuller and slower each time. This will calm the body. The slower and fuller the breath, the more relaxed the body and mind become. Make sense? Now setting intent is a personal thing and I won't tell you what to intend, but some things that I intend for my day might be; to help someone in need, that i be successful in my endeavors, that I attract abundance and prosperity into my day, that I am joyful in my work. I think you get the idea. Setting intent is a broad and personal matter. It is all about the idea and feeling behind it that put you in that state. If your intent was that you are a prosperous and abundant person, then how do you act? Probably alot differently then if you started your day bitching about how your boss is screwing you over or how bad you are feeling. These feelings carry over into all that we do and that affects everything. Now, this is just a beginning practice that can be expanded upon, but at least can get you started on the right path of noticing how our thoughts and emotions affect us directly, even if we are aware of it or not. If we think and feel successful, we act successful and this leads to confidence, which leads to other people feeling that successful, confident energy coming from us. So, please try this 5 minute practice of setting your daily intent and let me know how it goes....I have seen great results from current/past clients and students that I have worked with. I'd be interested in seeing if you notice any shifts in your life. Good Luck!

Chocolate Lover's Dream Snack!

2009-08-25T16:40:56Z

I live by these jocolat chocolate protein and fiber bars! These food bars made by larabar are made from only nuts and fruit, which equals pure, whole food energy. The chocolate comes from ground cocoa beans and the whole bar consists of only seven ingredients. Amazing.

It gets better:

What are the quality standards for JŎCALAT ingredients? - All Organic - Fair Trade Certified Cocoa - No added sugars or sweeteners - Non-GMO - Non-irradiated - No sulfites - No preservatives - No fillers - No colorings - Gluten-free - Dairy-free - Soy-free - Vegan - Kosher

'Nuff said. Now go find them and eat them.

Insanely Great Soap

2009-08-17T23:05:29Z

I love this soap! I have been using it for years and it is awesome. The soap is called "Dr. Bronners 18-In-1 Uses Magic Castile Soap". They use organic and certified fair-trade oils and their first soap dates back to 1858 Germany. It is also a family run company, with the 4th and 5th generations of Bronners running it today. It comes in great scents and uses great essential oils. To note: Dr. Emmanuel H. Bronner created his soap after escaping from an insane asylum. This soap is insanely great! Sales of this soap really took off in the '60's and '70's. To quote Dr. Bronners website : "Young people, primarily members of the counter-culture, come to love the soap with which they could do everything: from washing their VW vans, to cleaning their bell-bottoms, to washing themselves by the nearby lake. They also groove on the label's call to peace and the fact that Dr. Bronner is a real person, not some corporate mascot. Word-of-mouth soon makes Dr. Bronner's the iconic soap of that era." Dr. Bronner moves the bottling and shipping plant to Escondido, CA (North County San Diego) in the 60's. He meets and marries Gladys, his wife until he dies. Jim is now overseeing manufacture of the soap in the Los Angeles facility full-time, and he becomes the Vice President of R&D and Production. I think it's a really cool company with a really interesting story and most of all the soap is awesome. Try it out.

Reclaiming Your Space: Part 2

2009-08-12T17:51:24Z

Hello and congratulations once again on completing the first part of your reclamation! To begin, get comfortable next to that bag or box (or bags or boxes if you were extra ambitious) that contain the items in transition. To keep or not to keep, this is the question. This will require some listening...no scratch that---FEELING for the honest answer. To Begin: Designate 5 empty bags or boxes or if you began with a 'junk' drawer, purse or wallet you can use a table with little pieces of paper designating which pile is which. Onto the next exercise. You will be separating your 'transition' box/es or bag/s into the following categories: -REPAIRS (things you KNOW you will need and will repair). Remember that having broken things around will stagnate energy further. -RECYCLING (things you can sell or give to someone who can use them) -RELOCATIONS (things that belong in another room or to another person) -KEEPERS? -TRASH Now, get comfortable once again and get in front of your stuff. If you feel stressed, take a few breaths and get grounded and calm. Get a drink if you need to. Now go through the 'transition' items and put them into their designated piles without thinking too much about it. Go on your first instinct. 9 out of 10 times you will put things into their appropriate pile. Stop right there. Now take a look (without moving any items to a different pile) and see where your stuff is. The pile that will give you the most question, without question will be the 'keepers?' pile. Lets take a look at this. Now, go through each item in the 'keepers?' pile and ask yourself: -IS THIS REALLY OF USE TO ME? -DO I FEEL ENERGIZED/GOOD/ WHEN I LOOK AT THIS ITEM? -DO I LOVE IT? If you cannot answer 'yes' to at least one of these questions, put it in the 'trash' or 'recycle' pile and move forward. Congratulations once again people! i have to say it because i know what a huge exercise this is and how challenging it can be. The final exercises all deal with moving each category of stuff to its rightful home. I recommend taking a part of one day and address one box/pile or bag at a time. Give yourself a week to move the items to their new locations. I find if you wait too long that the stuff you've organized will end up sitting and causing more clutter. You have already moved alot of old energy---there is more coming all the time, so lets keep allowing it in. TAKE YOUR REPAIRS TO BE FIXED GIVE YOUR RECYCLING TO A THRIFT STORE OR GIVE THEM TO A NEW OWNER WHO CAN USE THEM PUT THE RELOCATIONS IN THEIR APPROPRIATE AREAS OR GIVE THEM BACK TO THEIR OWNERS TOSS YOUR TRASH (AHHHHHH) FIND A SWEET HOME FOR ALL YOUR PRECIOUS 'KEEPERS', (no longer with a question mark at the end). You now have the tools to reclaim any space in your life! Come back to these exercises anytime and remember to enjoy the processes. Watch and feel for both the subtle and large shifts that begin to happen in your world. You have started anew!

Reclaiming Your Space: Part 1

2009-08-07T02:05:49Z

To allow new energy on any level to move into our lives, we must first move out any energy that isn't serving us. I know..I know.......this is the part of the project we can get stuck on; figuring out what those things, people, events and issues are. I'm here to help. Remember this too....just taking the time to look at this is an accomplishment! Your on the path already. Clutter and disorganization create mental stagnation and drain energy on all levels. It creates fatigue and keeps you in the past. It can lead to depression and distraction. Energy cannot move freely through a cluttered area, no matter how small or large the area we're talking about. A great way to start is by choosing one space in your life to address first. This can be a closet or drawer if that feels right. You can also begin with your wallet or purse. These are usually good places to start if you feel hesitant or anxious at the thought of de-cluttering. If you are a little bit more ambitious, you can begin with an actual living space. When you clean up your physical environment first, you'll start to see shifts in other areas of your life as well. Relationships, your physical body, the way you respond to and the way people respond to you will start to change. All because the energy in ONE area has been changed. Yes, even the junk drawer is a start. You only need to begin. I love this fact of life. Its an amazing reality that we don't have to do it all. We only have to BEGIN with ONE aspect, with attention and intention. The next steps will be presented to us. Watch and see. Lets do this people. Your gonna feel great! So again where are we going to begin? Choose it and let's start right here. It doesn't matter if its your cubicle, your corner office, your bedroom, kitchen, car, junk drawer, purse or wallet. No rush, no stress...these are both unproductive actions. Take your time and enjoy the process. You'll start to gain momentum once you have begun. This is the way it works. You'll see. Begin By: -Getting a trash bag or can to put your trash in and another bag or box for non-trash items. You'll also need a broom, dustpan, dusting cloth and something to clean any glass items with if your addressing an actual living space or closet. -Clear out any trash or garbage and anything you don't want or need anymore---find it and toss it. -Any items that you are not sure what to do with should be put into the non-trash bag or box. These are any items that don't belong in the area you are tending to. Anything that you don't use on a day to day basis-- any trinkets, knick-knacks, other people's belongings, old business cards, receipts, clothes etc. will also go into this bag or box. We want to start with a clean slate. We will look at how to address these items next blog. -Anything that is broken and you know you will not repair (be honest with yourself), toss. Broken items symbolize broken energy. Holding onto things that don't work sends a message that you don't trust that more will be available to you. -Dust and sweep the area. Remove any cobwebs, dust-bunnies and grime of any sort. Moths in the wallet must find a new home....there will soon be new energy taking up space in the wallet or purse as well. Clean underneath stationary items as well. We want full flow of energy! -Once you have completed the above, put out the trash and begin the return process of any items that don't belong to you. Put the items in question off to the side in the space you have just tended to. Re-claiming your space is a process, so lets sit with what we've done. Of course, if you feel inclined to toss more items that you decide you don't need, do it! Most items hold memories and emotions and are sometimes difficult to part with. In the next blog we will look at addressing how to weed out what is useful to us and what is not. Congratulations! You have begun moving the old and welcoming the new. Treat yourself to a nice beverage and relax into what you have accomplished. You'll notice the change of flow immediately. Enjoy it and maintain the level of cleanliness in the space. Talk soon for part 2..

a healthy buzz

2009-07-30T18:11:41Z

To keep energy up in a healthy way, brew a pot of Yerba Mate (pronounced ma-tay) tea and pour it into a to-go container over ice and take it with you to sip on throughout the day for a healthy 'buzz'. Sorry coffee lovers (im one too), but we cannot healthfully sip on java all day. Its acidic qualities, heavy metal contents and high dosage of caffeine leave it a poor choice as a source for sustainable energy. Some of the beautiful benefits of Yerba Mate are that it's sustainably grown in the rainforests of Brazil, Argentina and Paraguay. It stimulates focus and clarity, improves physical energy and contains antioxidants and naturally occurring caffeine. It is fairly traded and organic(yeah!). Its non-acidic makeup and moderate caffeine content makes it a healthier choice than even black or green tea. Yerba Mate is known as the worlds most nutritious stimulant. No jittery buzz...just a stable, continuous energy. Add soy milk, rice milk or regular milk and you've got yourself a 'mate latte'. You can make the hot version in the winter and ice it for the Summer months. Add honey, agave, cane sugar or keep it sugar free. Pretty much any way you make it is awesome! You can find Guayaki Yerba Mate at any health food store, though if you have a Trader Joes, they have the best price on this awesome tea. See www.guayaki.com to order online and to get more info on one of natures best products.

Mass"aahhh"ge

2009-07-12T02:41:42Z

Get a massage once a month. Oh, you already do....... Great then. You should know that you are helping to tonify your muscles and skin, move and stimulate your blood and lymph flow, and calm your nervous system. and hey, dont forget that it just flat out feels good. thats a good thing.

And To All A Goodnight

2009-07-12T01:46:53Z

Detach from the computer and any electronics at least one hour before you anticipate going to bed. This gives your body a chance to decompress from the concentrated electromagnetic energy and align itself for a more restful sleep. Night night.

In Alignment

2009-07-05T01:40:00Z

Before your commute to work, take a minute to sit quitely... either in your car, on your couch or in the bathroom if thats the only quite place you can find. Take this time to set an intent for the day. It can be as simple as that you intend for the day to unfold smoothly or as specific as a healing wish for someone who is not well. This will help you to focus your energy and feel more alligned with the day ahead.

Chew On This

2009-07-01T22:36:43Z

Take your time when eating. Chew each bite fully before swallowing, and dont take another until the one you’ve eaten is swallowed. Sip a little water if you need to during your meal, though liquids should be saved for before a meal or at least 15 minutes after a meal. This aids digestion by keeping the digestive “fire” burning. You'll feel less bloated, less sleepy and will eat less food.

It's All About You

2009-06-29T19:27:27Z

its all about you. no really it is. any issue you are having with another person can only be shifted when you shift. its not logical for us to want to change another so we can feel better, but sometimes we do it anyway. a way to remedy this issue is by expecting.....literally expecting.. the best from those who irritate and bother us. see the thing in them that you like and hold on to it. find the thing that you 'get' and focus on it. it will proliferate. this is one of the ways i get to lovin' on my life if i werent previously doing alot a lovin' on my life.