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Experience Life Magazine

You Know You Really Need It When You Don’t Have Time for It

Recently one of my online students wrote a post explaining why she was signing up for my course again. She wrote:

I need this right now. Because I don’t have time. Because I’m too tired to make the effort on my own. Because I feel weak and I know it’ll hurt. These aren’t excuses not to take care of myself, these are reasons I need to.

Which is exactly how I felt about going to yoga class recently. I was in San Francisco at the time, spending a couple of days in a city I think of as my second home on my way back to New Zealand from New York.

colorful clocks

This particular afternoon for various reasons (including a lot of travel in the previous week, an unrealistic work plan for the morning, sleep deprivation and forgetting to eat breakfast) I felt overwhelmed. Despite a rising sense of panic at my lack of progress on the to-do list, I rushed into the city for a meeting.  As I left the meeting, I noticed there was a yoga class about to start right at the bottom of the building.

And because I felt sure I didn’t have time for the class, I decided to stay. I borrowed a mat and slipped into the back of the class just a few moments before the opening OM.

I knew I needed it because I didn’t have time for it.

A sure sign that I really need a walk is when I feel way too busy to go for a walk. And when I’m too busy to do yoga, well – that’s when I need it the most.

So for the next hour I forgot about my to-do list. And when I left I felt renewed, reminded why I do yoga – and why I teach it. I was also reminded that the times when we are convinced we are too busy to take care of ourselves are the times we need it the most.

I know that sometimes you really don’t have the time (or the money) to go to a yoga class.

But even then, I know you can learn to do your own simple, short but powerful yoga practices at home. Ten minutes of energizing poses in the morning. Five minutes of grounding practice in the middle of a crazy day. Fifteen minutes of relaxing yoga before bed.

My own experience has taught me, and now research is emerging to confirm that experience, that a small amount of yoga done daily will have more positive impact on your physical and mental health than a longer class or practice once a week. One UCLA study found that 12 minutes of yoga meditation per day decreased depression in participants. And I’m convinced that anyone can find 12 minutes a day for a little bit of yoga, even if it means waking up 12 minutes earlier than usual.

Since so many people don’t have time for yoga, I’ve made it my mission find an approach to yoga that would fit into their busy life. I created a course just for people who are “Too Busy To Do Yoga,” with yoga practices you can do anywhere, even practices you can do at your computer (although I do encourage leaving the computer if possible).

So here are four ways to fit in some yoga when you really need it but don’t have any time for it:

1. Lie down and do nothing for five minutes
In yoga this is called savasana, or corpse pose and for a lot of people it’s the hardest pose of all. One of my students told me that first time she tried a five minute savasana she caught herself getting up to send an email in the middle of the pose three times in a row, and each time had to talk herself into lying back down by promising herself she’d write the email as soon as she was done. It’s not easy, but it is powerful. Give your body a five minute rest and see how much more energy you have in your day. My tip: set an alarm for five minutes so that you don’t have to check your phone every minute to see how much longer you have to go!

2. Breathe deeply
It’s the oldest stress-beating advice in the book, and it still works. Take five minutes to slow and deepen your breath. The best way to get a deeper, fuller breath is by extending your breath beyond the chest into the full diaphragm – so that you feel the breath filling your belly, and then your ribcage (back and sides as well as the front) and then your chest. Important tip: don’t force this, you don’t want to feel any strain or constriction in the breath. Deepen your breath as much as you can while still feeling soft.

3. Sun salutes
This one requires a little bit more yoga knowledge, but most people who have been to a few yoga classes will have learned this basic series of poses. The beauty of the sun salute is that it uses your whole body, strengthening, opening and releasing tension in your arms, shoulders, back and legs. Three to six sun salutes every day will make a difference to your body and your mood, guaranteed.

4. Yoga at the computer
You can do a few simple poses to relax your shoulders, wrist and neck at the computer. Add in some deep breathing and you’ll be calming your mind as well. I put together a simple ten minute yoga routine for people who spend most of their day at the computer.

When you are most convinced you don’t have time for yoga, try one of these ultra-quick yoga fixes and notice the difference it makes to your day!

Marianne Elliott  is an acclaimed author, human rights advocate and yoga teacher who writes and teaches on creating, developing and sustaining real change in personal life, work and the world. She is the creator of the popular “30 Days of Yoga“ courses and author of Zen Under Fire, a memoir about doing good and being well in war-torn Afghanistan.

Experience Life Magazine

“Runnas”

Editor’s Note: Randy Jacobus, 48, is a hedge-fund manager from Eden Prairie, Minn., and a long-time member of Life Time Fitness. A runner since high school, he completed three marathons before qualifying for the Boston Marathon in 2011. He had planned to run the world-famous course in 2012, but deferred to 2013 due to the heat (“Little did I know,” he says). The 2013 Boston Marathon was meant to be his “bucket list” race — the last one. Given the chain of events that played out just minutes after he crossed the finish line, however, Jacobus is hoping to run it again in 2014 or 2015 to show his support of Boston and its phenomenal tradition. Here, Jacobus shares his first-hand account of his experience.

The van is late. Short, nervous chitchats. Another drink of water. Nibble on a banana.  Are we going to make it in time? Finally, the van arrives and in we squeeze. On the road, our driver demands introductions, a tradition of his.  “North Carolina, Quebec, New York, Minnesota, Tennessee …” We are from all parts, some making second trips, others their first. We’re all anxious.

The traffic looks to be backed up for miles. Narrow roads and only one way to go — how are we going to make it? Proud local cops tersely deny access and turn cars away. Our driver rolls down his window, and in his think Boston accent says, “Runnas, I’ve got Runnas.” A secret code. The officer smiles, moves the barricade and ushers us to a clear lane straight to Athlete’s Village and the starting line of the 2013 Boston Marathon.

I’m shivering in the breeze, not sure if it’s the temperature or nerves, lost amongst the runners and not sure where to go. They’re tall, short; some are sitting, some standing; most with a predetermined plan, a ritual. They have done this many times: first the socks, then the shoes, tying them just right. Sunscreen, energy gels, sunglasses, time goals written on their arms. They speak in many languages: French, Spanish, Japanese. Some are old acquaintances reuniting; some are with bigger groups; others alone. All with strong calves and legs.

Trying to fit in, I removed my sweatshirt, stretched my tight hamstring, and rocked my calves back and forth against the curb, taking in all the sights and wishing I had my cell phone to take a few pictures. I had never seen so many yellow buses.  Surely this middle school never intended to have 27,000 runners stretching and napping on every inch of its grounds. I handed my bag to the volunteer. “It will be there,” she said, “just pick it up at the finish line.” She then pointed me in the direction of the starting line, and I began the slow jog to the starting area, nervous about what lay ahead.

Small houses lined the narrow street to the corrals. One with a sign that read “Free Wares” received the most attention: Free bib pins, band-aids, hair clips — you name it, you could find it at this house, and it was free. The porta potties were on the left side of the road in a parking lot, hundreds of them. The far ones had the least activity, so that is where I headed one last time before the start.

I could see corral No. 9 just down the hill, where runners were waiting nervously for the gun to sound and the official start of Wave 1. There were nine corrals, each holding 1,000 runners. Security carefully monitored the bib colors and who they let down to the starting area.  At 10 am, the gun sounded and the first wave was off. Wave two next, and security checked the bibs, turning the blue bibs away harshly, “Only red and white!” I headed for corral number one.

We stood idly, a little more nervous chitchat and some stretching. Then the gun sounded and we were off. Winding down we went, the Hopkington roads narrow and hilly. I was always watching my step: We were shoulder to shoulder; there was no room for error. Sharply down and faster, keeping a 7-minute pace felt easy. Then a sharp upturn and the pace slowed. Back and forth this went as we wound thru Ashland, local support waving their traditional signs and playing their motivational music. It was mostly older, traditional, and family support along these parts — they were proud to be our host.

The first 10k came and went, and I was running a little faster than my targeted pace. The conversations around me started to percolate as the flatter terrain encouraged a rhythm. Some runners reunited, others meeting for the first time. Two girls from Wisconsin connect over their similarities: both getting married in June, both with fiancés who did not run, both high school sweethearts.  “Go Alaska!” “Go Canada!” “Go Russia!”  I was surrounded by an international melting pot. Running side by side, I found a partner that I could stride with and forget about the miles ahead.

We ran uphill into Natick and then downhill into Wellesley, passed the halfway point. A glance at the watch and I was a little behind schedule, but not much. Hundreds of college girls lined the street, begging for kisses from all the sweaty men. “Kiss me, I am a chemistry major!” “I run better naked!”  These are the Wellesley Girls and they seem to go on forever. A good distraction, no doubt, but soon there’s another sharp downhill turn and mile 16 was in sight. My quads ached and I feared more down hills. Runners started passing me.

My legs felt heavy, but there were only 10 miles to go.  Uphill we ran toward Brookline. Another hill and more runners went around me like Billy goats. Was my pace slowing that much? Into Newton we ran, where the Boston College fraternity boys are loud. “Colorado, pick it up, you can do it,” they scream. This is Heart Break Hill, the final and toughest climb at mile 21. I counted my footsteps to take my mind off the endless climb, and I didn’t look up for fear of giving up. “You can do it Colorado!” I made it to the top, but my pace … Why were they passing me?

Five miles to go and it’s all downhill. We entered Brookline and Boston proper; more college kids lined the street and the crowds seemed to be growing. This should have been the easy part, with a gradual downhill all the way to the finish, but it felt like a knife was piercing my right side. I couldn’t stand tall and I couldn’t lift my right leg. I slowly moved to the side — the side without the jeering students: “Come on Colorado, you are almost there!” I walked next to the T-line where security guards lined the street, protecting the runners from veering onto the tracks and keeping spectators from getting too close. I wanted to run but couldn’t and a few others joined me on my walk. But they walked a lot faster.

Mile 23 came and went, and yet I was still pain. “Colorado, Colorado, Colorado …” they chanted and I tried to get going again. My goal at this point was to finish. One foot in front of another, I counted my strides, just get to mile 24, and though more people passed, I was still moving. The streets were lined with supportive crowds who encourage and pushed.

Mile 25: one more mile, an eternity. More crowds, more support.  Turning the corner onto Boylston Street, I saw the finish line and could hear the crowd’s support. Other runners in similar situations, plodded next to me, and we crossed the rubber marking the finish. We stopped our watches — 3 hours and 54 minutes later.

I was disappointed with my time, but relieved it was over. My legs were sore and numb, and my energy was sapped, but there were smiling faces all around. Amidst hugs and congratulations, we moved slowly through the finishing corral to gather water, refreshments, snacks, medals and, most importantly, a blanket to warm us from the chilly breeze that blew in our face. I wanted to get off my feet. I was too tired to find my bag and moved quickly to the right, through the crowded family greeting area, to the first bus heading back to Hopkington. The buses were warm, and I was cold and tired. A few other runners had similar ideas.

The first blast startled us all. “What was that?” we all muttered simultaneously. As we sat, the second blast hit and shook the bus. The driver was alarmed. “What the …?” he asks. We sat quietly, wondering, hoping the sounds were not what we thought they were. The driver’s radio crackled and what we all knew was confirmed: two bomb blasts one block away, the hotel blocking our view and sheltering us from the chaos. Spectators ran by our bus, one with blood on his back: “Get to Mass General, follow me, I am not a crazy! Two bombs, hundreds are bleeding. We need to get to Mass General to give blood. PLEASE, follow me!” And people did.

Our bus was full of anxious runners. Concerned about additional bomb blasts, some asked the driver to depart. He snapped back patriotically, “We are staying put in case they need us to transport the injured. Sit down!” A few minutes later, the radio crackled again and the driver slammed the door shut. “Sit down!” and we lurched forward. Word from his supervisor to get us out of the area, and quickly, had come.

It was solemn; not much talking, though lots of whispers. The thoughts of bombs and injuries drowned the feelings of accomplishment; months of training and sacrifice stolen by cowards hiding in the shadows. There was no talk of the day’s feat: Only concerns for those still on the course or for friends still missing.

As we headed out of the city, cell service resumed and phones started buzzing. Tearful runners spoke to their loved ones: “Yes, we are OK.”  “I have not heard. Call me if you hear from her.” Mark from Fort Worth sat next to me and offered me his phone to call my wife. “Yes, I am OK. I’m on the bus back to Hopkington, and will call when I get back to hotel. Love you.”

Mark offered to drive me back to Milford and to my hotel. I turned and watched the runners exit the bus as he looked for his keys: Some limped, some shuffled, some avoided the stairs. One thing was for sure — they would be back next year. This was the Boston Marathon and these were “Runnas.”

 

Experience Life Magazine

The Ultimate 10-Minute Jump Rope Workout

It’s time to take this playground staple to the big leagues. Jumping rope can burn as many calories as running (and build some killer muscles to boot). Plus, a jump rope is the ideal size for travel (and won’t break the bank at $20 or less). Greatist Expert Ilen Bell recommends using Tabata intervals (alternating 20 seconds of work with 10 seconds of rest for four minutes) to really maximize calorie burn [1]. And for this workout, prepare to work: We’re putting 10 minutes on the clock to hit all eight of Bell’s moves — two times through. Need a rope-skipping refresher course? Check out this video of Bell demonstrating each of the moves in order.

The Ultimate 10 Minute Jump Rope Workout

Illustration by Shannon Orcutt

Ready to hop to it? Just remember that in addition to these 10 minutes of aerobic activity, it’s also important to warm up, stretch, and cool down correctly. Jumping into an intense activity with cold muscles is a recipe for disaster (think pulled muscles and torn ACLs[2]. Get the blood pumping with a short jog or jumping jacks followed by some dynamic warm-up moves like walking lunges, walking toe touches, and skips. It’s time to stop making excuses and get skipping — you could finish a workout by the time it takes to read this article!

0:00-0:20 — Move #1: Two feet together
0:20-0:30 — Rest
0:30-0:50 — Move #2: Front Straddle
0:50-1:00 — Rest
1:00-1:20 — Move #3: High-knees in place
1:20-1:30 — Rest
1:30-1:50 — Move #4: Side straddle
1:50-2:00 — Rest
2:00-2:20 — Move #5: Heel to toe
2:20-2:30 — Rest
2:30-2:50 — Move #6: Five hops to the left, five hops to the right
2:50-3:00 — Rest
3:00-3:20 — Move #7: Alternate feet
3:20-3:30 — Rest
3:30-3:50 — Move #8: Double hop
3:50-4:00 — Rest
4:00-5:00 — Easy skip for recovery

*Repeat*

5:00-5:20 — Move #1: Two feet together
5:20-5:30 — Rest
5:30-5:50 — Move #2: Front Straddle
5:50-6:00 — Rest
6:00-6:20 — Move #3: High-knees in place
6:20-6:30 — Rest
6:30-6:50 — Move #4: Side straddle
6:50-7:00 — Rest
7:00-7:20 — Move #5: Heel to toe
7:20-7:30 — Rest
7:30-7:50 — Move #6: Five hops to the left, five hops to the right
7:50-8:00 — Rest
8:00-8:20 — Move #7: Alternate feet
8:20-8:30 — Rest
8:30-8:50 — Move #8: Double hop
8:50-9:00 — Rest
9:00-10:00 — Cool down

If this series of moves didn’t make you break a sweat, pick a weighted rope for an even tougher challenge (those feet will really have to move!).

Special thanks to Greatist Expert Ilen Bell for creating the workout for this article. 

Do you hit the (jump) ropes at the gym? What are your favorite recess-inspired moves? Share in the comments below or tweet the author Sophia Breene (@SophBreene).

Reposted with permission from Greatist, the fastest-growing fitness, health and happiness media start-up. Check out more health and fitness news, tips, healthy recipes, expert and opinion and fun times at Greatist.

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Experience Life Magazine

Honoring The Ebb And Flow Of The Female Body

Lets be honest, it’s not the same in a women’s body as a mans, it’s just not and it never will be.

As women we are simply built to be and function differently as a human body.

I have an amazing husband who supports me 200% in my goals and motivates me to no end with his example of natural conditioning at 40 years of age, but my body and his body are not equal and as women if we do not work to develop a different understanding of and expectation of our bodies, then we are simply missing the point and failing to honor their natural way of being.

I have learned over 39 years to see us both differently, and to develop my own unique expectations of my body, that are not equal to his of his body, because that is what achieving balanced wellness requires of us.

So many women athletes, competitors and fat loss seekers put up this inappropriate expectation on their body in my opinion as women. They demand of it to be in impeccable metabolically pushed conditioning year round and year after year, and frankly they pay for it with internal health imbalances and metabolic damage.

A women’s body is built first and foremost for the survival of the human race.

That is a black and white truth there is no way to get around, and no matter whether you’re prioritizing – fat loss or your athletic goals – internally your body is always calls the shots with your endocrine system in mind and the survival of the human race as #1, whether we want to admit it or not, whether we put our intention inward into our body enough to recognize this or not, it’s going on all the time underneath the hood.

Our sole purpose is ultimately to create human life. Man cannot do that, only we can, and we have a very hormonal endocrine system and reproductive system naturally built-in to make that very amazing act possible.

We also have naturally built-in monthly cycles or ebb and flow by which our bodies as women continually move through, over and over, round and round.

We are not stagnant, we are not straight-lined like men – we are up and down all the time – which is exactly why men are built as consistent and steady, to balance us women out in a very natural, foundational and healthy way.

What does this all mean to you? What I’m saying is step back and consider your health and body and the demands you set on it as well as the expectations you set on it. Also, question whether you are recognizing and honoring this natural cycle of your body in a multitude of ways.

Where are you not honoring your bodies natural ebb and flow?

Where could you do better to “go with the flow” than fight against it, and just let nature “be” as its meant to in your life as a women, and in your body?

Your body is brilliantly programmed to do what it needs, but often it requires us to get out of its way so it can lean towards its natural work and tendencies.

Here’s an example. For me right now, I’ve taken some more internal time and backed down my energy output through changing up my training frequency, workouts & intensity at times. Much of my energy is focused in my mind and creation of e3 Energy Evolved for you, and so that is drawing away from the creative energy and force in some ways I can redirect into my body with high intensity training…for now.

So I’m changing up my workouts and training in ways to adjust for that, fully know when I can release my mind and creative energies back into my body more fully again once more after e3 Energy Evolved is fully complete & launched for you, I will return to more heavy energy output training goal again that I also love and crave as an Ayurvedic pitta, when its time. Right now I am focused on the goal at hand which is creating a mission greater than ourselves to heal this world, and that effort is significantly harder and more demanding than it is to train naturally for NPC national level athletic competition frankly was for me.

Do I love being in very lean, strong physical conditioning naturally, do I love pushing my metabolic boundaries to grow them, do I love tapping my potential as a physical and mental being? Sure I do.

But do I believe that’s a healthy goal to have all the time in a women’s body without creating space of recovery time, without backing off, with out energy and balance restoration and recovery time, letting go of that outward push of energy for a bit?

At 39 years of experiencing and learning about the women’s body through competing at the national level as a natural figure athlete in NPC with advanced natural fat loss goals and beating rare chronic illnesses naturally over years, no I most definitely do not, because that is ignoring our natural ebb and flow.

Our bodies as women are so hormonally charged, we have an energy that is meant to go internal every 20 days or so with our cycle, going again in and out, energy in, energy out.

Keep in mind if you constantly “give give give” your energy out to others or to other creative or athletic processes with no energy in restoration, there are consequences.

Women again have unique needs of restoration with our bodies that men simply don’t have at the same level because the purpose of our bodies & how they are built differs, in my opinion.

We go through our journey in cycles, being into certain forms of training, then evolving into others, needing shifts. We move from self-focused fit times to selfless times of motherhood and caring for family, and we once again return to our fitness. We are strong and powerful, we are dominant, and then we may find for a bit we need to admit our weakness and softness again for a short while and seek that strength in our husband or someone we love nearby to bridge the gap til we find our strength again, while we rebalance.

We are women in a very unique body in a lifetime of natural ebb and flow, ebb and flow, ebb and flow.

I’ve come to a place in my life at 39, through naturally healing a life-changing & life-threatening auto immune illness in my body involving metabolic damage, that I now understand my bodies purpose and how to work in harmony with that purpose at all times, so much better, and it’s a gift to know.

It’s something for 30+ years prior I never felt or knew because of how society and the medical industry teaches us to numb our experience of the natural flow of the women’s body, with birth control pills and ignorance. That are natural flow is “evil”, “annoying”, and “inconvenience” we must eliminate, when in actuality it’s a deep part of our being, knowing our truest self, tapping into our power to create life and experiencing the feminine body in a healthy, balanced way.

It is part of celebrating the amazing gift we’ve been given with a body uniquely built to generate human life.

And unless you’re recognizing and honoring that ebb and flow as part of how you’re experiencing your body, you’re missing a big part of the gift, and a healthy balanced journey of what it means to be well.

What thoughts or ideas does this topic bring to your mind about your body experience so far as a women? We’d love to hear from you. Share your comments below.

For more of our unique approach to natural health, fat loss & fitness, become a part of our e3 Energy Evolved community by signing up for our e-newsletter, gifts & giveaways. If you’re experiencing challenge in this area and need support, we support distance and in person natural health, fat loss & fitness seekers in creating a better natural result and human body experience for their own unique body.

In energy for improved natural health, fat loss & fitness,

Natural Metabolic Recovery & Conditioning Specialists

Creators of the e3 Energy Evolved™ System | www.e3EnergyEvolved.com

Experience Life Magazine

What Napping and Fat Loss Have in Common

Recovery (sleep, naps & rest activity) improves not just human body, but brain function.

How we use our energy throughout our day carries over to our cognition, motivation, focus, creativity & mood.

“What do Winston Churchill, Thomas Edison, Salvador Dali, and John F. Kennedy all have in common? All of them were brilliant thinkers and leaders, and all of them took daily naps. Napping increases focus, memory and energy. A recent NASA study revealed that a 20-40 minute nap boosted cognition by almost 40%.”

Many high performance athletes whose lifestyles most people don’t get the chance to observe, and some of whom we’ve worked around when we were competing naturally at the US national level in the sport of figure, build naps intentionally into their day for good reason: improved results. Napping and added recoveryimproves everything from performance to speed to reaction times to muscle growth to natural healing.

Your brain & body do amazing natural healing & growth work while you sleep, WHY? Because it’s the one time all day that all your energy is being focused internally into your body to do good work. You’re not thinking, you’re not moving, you’re not stressing, you’re not digesting… you’re just recovering.

Most people only perceive that they are “using energy” when they exercise, but that is an incorrect understanding of the human body. This was something we began to understand further when we successfully naturally healed my own battle with adrenal fatigue & Hashimoto’s disease drug-free; all the ways the body uses, produces, and conserves energy.

In fact, our bodies and brains use energy all day long, for thinking, talking, internal pain management, processing food we eat, and so on. The amount of energy we use just increases during an exercise session (hopefully!).

Consider the human lifespan & how we naturally integrate rest & recovery into that cycle from birth to death when we just allow our bodies to lead us to do what they’re naturally built to do as a brilliant machine driven by natural instinct.

Small children take naps naturally because at that time in our lifespan the human body and brain has so much amazing growth work to do, significant energy conservation is needed for this purpose, and so we nap, or should be napping as children.

As we age, and energy levels naturally decline unless we work to counter that naturally, we tend to also take more naps in the name of energy conservation.

But naps are ALSO for adults who seek better natural health & fat loss results, better productivity and clarity, or even just a better overall human body experience.

There is an excellent book called, The Power of Full Engagement by Jim Loehr which I read around 2008 that discusses research studies on the most effective ways to use our bodies energy for improved physical & mental performance. In the book they noted studies done on corporate workers and found that those who used their energy in a cyclical fashion, working in 2 hour or so spurts with recurrent breaks throughout the day in this pattern, had the most effective productivity levels through body energy and mental focus.

Now, don’t misunderstand us and think, it’s all about rest, when in actuality what we’re sharing with you is that improving your natural health, fat loss and fitness results is all about improved cycles of energy output and energy input. This is a completely different statement then, hey, just go take naps, already!

This is why one of our five core values of e3 Energy Evolved is “Efficiency”. These are essentially ways we improve our human body and brain energy efficiency, and THAT always leads to a better result. Mark our words, naps are making a come back!

To stay updated on our unique e3 Energy Evolved natural healing, fat loss & fitness philosophy, updates & tips, make sure you also become a part of our e3ee community.

In energy for improved natural health, fat loss & fitness,

Natural Metabolic Recovery & Conditioning Specialists

Creators of the e3 Energy Evolved™ System | www.e3EnergyEvolved.com

Experience Life Magazine

Fall Funk

Here I am again, closing in on the impending time change feeling like my energy, productivity level, ability to stay on task and overall enthusiasm (even for the fun stuff–hello exercise!) has hunkered down in the nearest cave for impending hibernation.

It happens every year (and apparently I write about it every year). I hit the proverbial wall as the days get shorter. Fall literally feels like it falls on me, knocking me over. I want to look up and say, “What the hell?” I shouldn’t be surprised and yet every year I begin October thinking I’m going to be able to outwit the darkness. By November I’m flailing. “You can’t go over it, you can’t go under it, you just have to go through it.”

So I do, or at least I have in years past. Despite the appeal of slothfulness at this moment, I’m trying to remember how it is I get through it. So far, my list includes:

1. Give in. But only for a week. I give the finger to my alarm clock and otherwise slack off in any way as is possible for a mother of four. The highlight of my slackerness, which I allowed myself last week, was stealing a nap one afternoon while my son napped. Yes, it felt very indulgent.

2. Reintroduce myself to the dark. I do have to function before the sun gets up and after the sun goes down. That alarm goes back into commission and I use any motivation I can to get out of bed. I have discovered, in doing this, that the sunrises from my new house are spectacular and are, in fact, worth getting up for.

3. Keep exercising even when I don’t feel like it. What can I say. I just don’t feel like it. I know better, though. I know that if I can just move a little here and there, I will remember that exercise will be the light for the long winter months.

4. Avoid ruts. Especially when it’s dark, you don’t want to find yourself in a rut. Two years ago I switched it up with dancing, last year I signed up for tennis lessons. This year I’m still undecided. I plan to hit a new class at the gym tonight and try a masters swim class on Thursday. I seem to muster up motivation for something new. It better be good…

5. Stay out of the Halloween candy. For the love of Hersheys, we have waaaaay too much sugar in the house for me after our four trick or treaters hit the road last night. Let it be known I have raided the candy bags and am now searching for a way to get rid of it. The Butterfingers, like sleeping in, provides only temporary, fleeting gratification, not long-term satisfaction. Still, I allowed myself the splurge, now it’s time to move on.

Any other ideas to help me through my fall funk are welcome!

Kara Douglass Thom is a triathlete, freelance writer and mother of four. She and Laurie Kocanda are the co-authors of Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom

Experience Life Magazine

How To Do Raw Foods for Optimal Fat Loss, Fitness and Energy

A raw foods primer

Raw Foodism is the practice of consuming uncooked, unprocessed, organic foods as the majority of your diet. This group suggests your diet should be 51% or more of raw foods in order to obtain the internal health benefits available.

The interest in raw foods is picking up traction, but we need to delve deeper into its approach to discuss how it’s best applied for optimal fat loss, fitness & energy.

Raw Foods, or “living foods”, are nutrient-dense foods that are not cooked and remain in their natural state. They may possess one or all of these qualities: digestive enzymes and cultures, active living seeds, sprouted, or roots.

The raw food may continue to grow and microorganisms within it are still living. Raw foods examples are vegetables, fruits, seeds, nuts, raw non-pasteurized/homogenized dairy, sprouted grains, and proteins (meat, fish and eggs).

Additional raw foods that might be included for their extraordinary health properties include seaweed, sprouts, super foods, herbs, and fermented foods.

In raw foods approach, food production remains utmost priority. The food has to stay within its natural state undenatured, unpasteurized, unhomogenized, and how it is prepared and cooked is even considered.

Why raw foods matter: digestion, metabolism & alkalinity

Raw foods as a concept is rooted in optimal energy production in the human body. They offer significantly more human body energy production potential through much greater nutrient bioavailability, digestion, absorption and delivery.

When foods remain in a natural nutrient-dense state and their preparation is considered so that heat is not allowed to destroy their nutrient composition and enzymatic properties, they offer incomparable health benefits.

Digestive enzymes are a key piece to including raw foods in your diet. Most people show signs of enzyme depletion by age thirty in the human lifespan. This occurs as our stomach HCL (hydrochloric acid) production naturally declines with age.

The pancreas also shows diminished ability as we age to produce essential digestive enzymes. Your body cannot compensate with enough enzymes to make up the difference, if the food you consume doesn’t have the enzymes needed.

Things that detract from food enzyme bioavailability are those discussed here in this article – poor quality related to production, processing, and cooking.

Coaches, trainers or fitness goers will often recommend taking an enzyme supplement to assist in digestion, yet if you’re still eating processed, refined, non-organic foods, this is a failed approach. The enzymes need to come from the food.

Most fitness goers, personal trainers and athletes still fail sorely on vegetable consumption, let alone raw foods, and leave a huge gaping nutrient and enzymatic hole in their diet. – Heather Dube’, Creator e3 Energy Evolved™

Reason being, you’re still eating pesticides, fungicides, herbicides, bleaches, flavorings, colorings, GMOs, denatured foods, starches, fillers, and so on. All of these negate enzymatic food properties.

Raw foods provide the GI tract with natural digestive enzymes that generate a strong, healthy immune system, better health, digestive & metabolic function. They help produce alkalinity in the body and improve cellular turnover.

Additionally, raw foods with an emphasis on deep greens assist in lowering toxic load of the body. A digestive enzyme supplement will never touch the sum of the above results, and what that translates into fat loss and fitness potential.

Raw foods for a fat loss & fitness lifestyle

I am by no way suggesting that this is or is not how to eat. However, I am suggesting it is an area of human body health, optimal energy production and metabolic potential most in the fitness industry have yet to consider.

In fact, most fitness goers, personal trainers and athletes in the industry fail sorely on very basic vegetable consumption daily, although they never forget eggs, meat, rice and oats. Yet they leave a huge gaping nutrient and enzymatic hole in their diet.

When my husband Damian Dubé and I began integrating more raw foods into our fitness-based nutrition approach in 2008, we experienced notable health, immunity, youth, energy and increased metabolic benefits.

It is critical though to consider how to do this effectively while managing your other fitness and body goals because you cannot just consume any raw foods; the nutrition details need to be configured even still.

Here are our E3 Energy Evolved™ 6 Raw Foods Tips for Improved Natural Healing, Fat Loss & Fitness to get you started:

  1. Recognize this is a high fiber approach that can overtax your GI tract. Start slow, allowing your GI tract to adjust over time. This is often why competitors going on an immediate vegetable increase on their diet complain of bloating, flatulence and painful GI stress. Too much too soon overwhelms your system and can also lead to energetic fatigue of the body.
  2. As always in nutrition, emphasize quality in production for your best result.
  3. Be wary of the raw meats due to bacteria, as well as high glycemic-load raw foods which will over store calories.
  4. Try fermented foods like sauerkraut for the digestive benefits.
  5. For every cooked vegetable serving you have, match it with a raw vegetable serving.
  6. Stick with mother natures raw over packaged. Don’t assume because a food product has a “raw” label on it that it is raw. Many companies have recognized the buying trend and are jumping on the bandwagon to make money. Raw is raw as defined above only. If the label notes any processing was involved, or synthetics are included, it is simply not raw.

Have you tried raw foods? What has worked well for you, what hasn’t?

Have you found our suggestions helpful? Share your thoughts & input in the comments section below.

If you like our post, be sure to go here to stay updated on more of our e3 Energy Evolved™ natural health, fat loss & fitness energy management tips, upcoming announcements & free gifts.

In energy for improved natural health, fat loss & fitness,

Husband & wife “athlete, coach, practitioner, teacher, writer, natural human body freedom” team

Creators of the e3 Energy Evolved™ System
www.e3EnergyEvolved.com

COPYRIGHT NOTICE: This is an article written by Heather Dubé for OnFitness magazine May/June 2012 issue Clean Nutrition Report. It cannot be reproduced, copied or reused without express written permission of the author and publication.

Experience Life Magazine

Bribery and the Fit Family

Yesterday was idyllic in terms of family fitness. All of us hopped on our bikes (The Boy in the Burley) and rode to the Minnesota Arboretum, where we spent about an hour playing in their Green Play Yard. It was a 5-mile ride, the temperature was in the mid-60s and no one complained.

Let me repeat that: No One Complained.

As an advocate of family fitness perhaps I gave you the impression that family fitness is an easy option for my family; that the children are enthusiastic to do something active and outdoors any time I suggest it; that these outings are filled with love and laughter, butterflies and rainbows.

Let me brief you on a scene from the bike ride before this one.

“I. Want. To. Go. Home.” Says my 7 year-old daughter, sobbing as we ride on the trail.

“Are you hurt?” I scream back at her. “Because if you’re not hurt you better stop crying! We are supposed to be having FUN!”

Fun, it was not. In fact, until yesterday we didn’t have a single ride where someone didn’t have a complaint, attitude problem, or objection to bike riding at all. And, it was never the same kid. It was never fun. I felt like a hack, promoting family fitness, even offering advice on how to make “exercising with kids easy,” when as of late, it was anything but.

But. I persevered. Isn’t that always, ultimately, the definition of success?

I have to make my kids do a lot of things they don’t always like to do: clean their room, shower, brush their teeth, eat their vegetables. I can’t any more give up on these things as I can on being active.

Last week our paper ran an article about Olympic triathlete Gwen Jorgensen, who has discovered her talent for triathlon a little late, and who–this does wonders for my confidence as a fitness-promoting parent–hated those gawd-awful family bike rides as a child. I quote from the article:

“When she was growing up in Milwaukee, Jorgensen hated biking. She had to be bribed with ice cream just to go on a ride with her family.”

That’s exactly what I do. Bribe them with ice cream. I admit, this flies in the face of the fit family ideal. Would I prefer they ride for the sake of the pure pleasure of the ride? Sure. But then I would have no power. Ice Cream is power. I’m a sucker for a scoop myself.

Another angst-filled ride earlier in the summer. The ice cream parlor is the building behind us.

Do you have other ways you bribe your kids to be active? Let’s all fess up right here.

 

Kara Douglass Thom is a triathlete, freelance writer and mother of four. She and Laurie Kocanda are the co-authors of Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom

Experience Life Magazine

Train Your Brain for Fitness

Even with the motivation the New Year brings, starting a fitness routine still isn’t easy — especially for busy moms. Developing the mental strength to get you moving has to be step number one before fitness can become a lifelong habit.

Training your brain for fitness means identifying your values, then prioritizing your time so you are living your life according to your priorities. If you’re reading this, we’re assuming health and fitness are on your list of family values, or you want them to be. Keeping those values top of mind–even posting them someplace visible–will help ward off Mother Guilt when you’re iffy about working up a sweat. Being motivated by your values is essential if you want to make fitness a habit in your life. It isn’t, however, the only ingredient. In order to turn fitness from a dreaded task to a habit, you need it to be:

Happy inducing,
You don’t have to hate exercise. Find what brings you joy and makes you smile. Set and accomplish goals to enhance that workout high.

Authentic activity,
Pursue fitness as a mission to find activity that is an extension of yourself. Don’t be afraid to try new things. 

make you Better off than before
Sure you’ll feel better after a workout–physically and mentally–but also empowered, which spills over into other areas of your life.

Integrate easily into your life
Workouts should be neither too burdensome to pursue nor too time consuming. Choose activity that fits in with everything else you’re already doing.

and be a Time valued activity.
There will come a point when you value the time you spend exercising–not just the positive side effects like losing weight or a stronger core–but the very act of exercising, because you want to not because you have to.

Every fit mom has to keep training her brain right along with her body. Even when exercise is a priority, clingy toddlers, surprise pediatrician visits, and carpool can interfere with the best intentions. But when fitness is a habit she’ll at least have the mental strength to get moving when the next fitness opportunity strikes.

Kara Douglass Thom and Laurie Lethert Kocanda are co-authors of Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom.


Experience Life Magazine

Goodbye, Mother Guilt: The Secret to Staying Committed is Letting Go

If you’re like most moms, it takes more than good intentions to stay committed a fitness routine. Don’t let that occasional cookie get you down. What’s really standing in your way is an overdose of something much more toxic: Mother Guilt.

Overcoming Mother Guilt–maybe just locking her in the closet for an hour at a time–is essential if you want to carve out time to get fit. First you need to free up a little mental space so you are strong enough to make the appropriate compromises.

Lose the Preconceptions and Misconceptions
Start by identifying your preconceptions of motherhood; you’ll probably realize what you thought were parenting no-no’s might actually have a place in your life. For example, maybe it’s not so bad to let your kids watch television if it means you can jump on the treadmill or tune into FitTV for an hour. Junk food might be okay if it gets your kids into the jogging stroller. Perhaps you can miss a soccer practice to go for a quick power walk or run. The point is to challenge what you’ve accepted as parenting truths and get realistic about what life is really like.

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Take Inventory
Take some time to write down what’s important to you, what values you want to impart on your children (hopefully health and fitness are near the top of the list). Then, take inventory of one or two typical days and see where you’re actually spending your time. Like it or not, top entries for your day translate into your top priorities. Work to make health and fitness an actual, not just perceived, priority. Then, remember who is watching because, like it or not, we lead by example.

Protect Your Priorities
Once you’ve established what your actual priorities are, it’s easier to fight to protect them. Allocating the right amount of time to each of your priorities leads to a certain type of contentment; the alternatives are resentment and (you guessed it) guilt. Saying “no” to something that isn’t a priority starts to feel good when you use the time freed to attend to something that is. You’ve likely fine-tuned your ability to say “no” walking the aisles of Target with your kids. It’s time to put those skills to good use and clear a little clutter from your life.

Remember it’s a Balancing Act
Learning to say “no” is important because sometimes we have to say it to something that is a priority–including fitness. When life throws you a curve ball, make a decision on how you will react. If fitness doesn’t fit in during a particularly hard week, let it go. In making that decision, you stay in control–there is no resentment, no anger, no feeling like the victim. Keep those priorities in check and realize it’s okay to experience temporary imbalances. Sooner or later, you’ll find equilibrium again and your fitness will return.

If you’ve had a hard time maintaining a regular fitness routine in the past, try focusing some attention on the mental components first. Physical fitness requires mental training; knock Mother Guilt out of the picture and the possibilities are endless.

Laurie Lethert Kocanda is an endurance athlete, mom and co-author of Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom.

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