2012年7月31日 星期二

Being Kind to Ourselves - The Importance of Taking Breaks at Work


In my first yoga class, I was thoroughly perplexed by child's pose. Addressing the beginners' Hatha yoga class, our teacher said we would practice resting poses throughout the class. She showed us how to fold our bodies in half, resting our foreheads on the ground.

Why take breaks during a slow-paced class, I wondered?

Looking back, I can understand why I was confused about the benefits of breaks. While playing team sports, sitting on the bench typically meant I was among the worst players. In gymnastics class, breaks marked times of boredom and impatience as I'd wait my turn to use the trampoline or get spotted by a teacher.

As the yoga class progressed, poses got more difficult, and I began to look forward to child's pose. With my body weight supported by the floor, I would easily let go of the tension I'd used to achieve the difficult standing and balancing poses.

Resting poses, I learned, were as important as active poses. Today, I believe they are more important. Because without resting, our bodies are not able to assimilate the benefits of our work. In yoga, these benefits include strength and flexibility.

So, too, it is with work.

Without rest, our minds don't retain information as easily. They are less nimble and perform at reduced capacity. According to The Accelerated Trainer, the optimal learning cycle is 45 minutes.

In an ideal world, work-related activities are conducted in hour-long segments. Each segment consists of 45 minutes of focused work, and a 15-minute resting period to integrate the benefits of that work.

The rewards for striking this balance? Improved focus and increased creativity. Greater happiness and better health.

In the work environment, change can be difficult. But it is possible.

Let's explore the top two reasons we're reluctant to change our work habits:

1. Perception or "Optics." In other words, we're worried what others will think of us if we're constantly taking breaks. Maybe they'll think we're lazy, uninterested in our work, unmotivated, etc. Such perceptions, while unfounded, can affect our ability to secure a raise or get promoted.

A couple of suggestions may help you overcome this concern.

* Educate your coworkers.

o Put together a brief presentation on the benefits of taking regular yet short rests throughout the day (even 5 minutes can help, although 15 is ideal). Emphasize the benefits to your company or organization, including smarter, healthier workers and new ideas. Remember that the #1 reason for work-related absences is stress.

* Vary how you spend your break so that you're perceived to be "wasting time."

o Get coffee or tea (not too much; excessive caffeine can increase stress).

o Visit the water cooler. Use this as an excuse to hydrate, another health-building activity.

o Take a bathroom break. You'll need it after all of the water.

o Talk to a coworker. Vary who you talk with and you'll build some valuable relationships.

o Walk to an outside mailbox to mail a letter.

o Read a chapter in your favorite book, or an article in a non-work magazine.

o Going to another floor? Take the stairs.

o Get some fresh air. Why should smokers be the only ones to enjoy the outdoors?

o Warning: do not take up smoking. The stress gained from this kind of break will more than offset the benefits. ; )

2. You've got your groove down. Changing your routine will divert your focus from your job.

I know, change is difficult. But consider these questions:

* Would you describe your stress levels as low to nonexistent?

* Are you able to focus as well as you'd like to?

* Is your creativity at its peak?

* Do you have all the energy you need at work and at home?

If you answered no to any of the above, just try it out. The benefits will far outweigh the costs to your health, happiness and productivity of prolonged stress.

Wondering how to get started?

Segment your day by task. Fill your calendar with 45-60 minute time slots that look ridiculous at first, like email, reading data, writing reports, etc. Highlight break times in your favorite color.

Does this sound like too much?

Start small and work up. Try taking breaks every two hours. If you haven't been taking lunch breaks, try it out and notice the changes in your energy and mood. Find what works for you.

Just remember, it takes 30 days to change a habit. So stick with it -- until it sticks with you.

Work breaks may initially seem as self-indulgent to you as child's pose first felt to me.

But, as you begin reaping the results, you'll wonder how you ever lived without them.




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Interested in exploring your own career path? Contact Miriam Katz for a free 20-minute consultation at miriam@truecallingcoach.com




Ten Small Things That Can Add Big Years to Your Life


People have a will to survive, a desire to live a long and meaningful life. While there are certain things we can't control, there are many that we can. From little things like wearing a seatbelt to eating a piece of fruit, many of us have the keys to our own survival in our hands. And, most of the time, engaging in a few of these life preserving acts is sure to keep us afloat for a little bit longer than usual.

Daily Workouts

You don't have to be a fitness expert to know that regular exercise can increase physical health. But, as it adds weight to muscle mass and adds strength to the cardiovascular system, it also makes one of the most important additions of all: years to life.

A recent study at the Erasmus M.C. University Medical Center surveyed and tested over 5,000 men and women, finding that those who engaged in exercise - running, aerobics, yoga - almost daily added up to 3.7 years to their life. This was largely due to the fact that exercising decreased stress and interrupted the development of heart disease, the leading killer of Americans.

Not Smoking

We all know that smoking is bad, with "No Smoking" signs recently evolving into more of a life saving plea than a simple suggestion. However, for those who have routinely engaged in use of tobacco, quitting can still sustain life, allowing longevity to butt in.

US and Canadian Researchers recently found that even after the onset of tobacco induced lung diseases, quitting smoking can still increase lifespan, adding up to five years. This was based on the findings that the mortality rate of middle-aged heavy smokers was cut in half once they decided to extinguish their cigarettes, and their habit.

Yoga, because it produces many of the calming affects of nicotine, while teaching you discipline, perseverance, self-awareness, and allowing your body to be a conveyor of positive emotions, has actually helped smokers quit.

Owning Pets

Dogs may truly be man's best friend. They are loyal, happy, and rarely borrow things without returning them. And, going beyond the call of a "true friend," they also increase a person's life.

Several studies have shown that owning a pet lowers a person's blood pressure, increases self-esteem in children, decreases the mortality rates of heart attack victims, decreases cholesterol, decreases depression, relieves stress, and increases family happiness. Pets also make people, particularly younger people, more likely to participate in extracurricular activities. On a whole, research predicts that those who own pets will outlive those who don't by an average of seven years.

Eating Wisely

Eating wisely may seem like an improbable goal, with eating poorly often cheaper and more convenient. But, eating wisely doesn't have to be that hard. All it takes is a little planning, a little discipline, and little portions when the food is unhealthy.

Because most things are good in moderation, eating healthy doesn't mean you can never indulge in a piece of pie or a fast food hamburger; all it involves is eating fruits, vegetables, fish, and fiber most of the time, and making lapses in food judgment only occasionally.

Eating dark chocolate and drinking red wine in moderation, as recent studies have shown, may even increase your lifespan. This is because both contain ingredients that have a positive affect on the heart and the arteries.

Having Good Friends

Human beings have an innate desire to be needed and be wanted. Because of this, having friends and close confidants can increase a person's well being, and their life. The reasons for this lie in the fact that friends and partners are people we can use to reduce stress, boredom, and sadness.

This seems to be particularly true for older people. An Australian study involved researching 1400 elderly men and women for a period of ten years. The findings concluded that those who had the most close friends ended up living the longest.

Laughing

The phrase "Laughter is the best medicine" may seem like little more than an old saying. But, like many old sayings, this one seems to have a bit of truth.

Studies indicate that laughter is a natural medicine, with the ability to decrease stress-related hormones. Laughing also possesses many of the physical and mental benefits of yoga, making it seem like yogic training for your funny bone. The benefits laughter offers include boosting the immune system, regulating blood pressure, increasing the flow of blood and oxygen to muscles and organs, and internal massaging.

Being Nice and Positive

Oftentimes, situations are merely what we think that are. If we think they are dire, then that thinking makes them so. Because of this, being positive and cheerful, and maintaining an optimistic outlook, can add years to life and life to years. Being nice, when it comes to life, does make you finish last, lasting longer than those who aren't.

Recently, two studies were conducted that found older men with angry and hostile personalities more likely to die before those who engaged in an unhealthy lifestyle of smoking and drinking. Along these lines, the second study revealed that those who were giving, helpful, and cooperative with others had a 60 percent chance of outliving those who were selfish and antisocial.

Meditating

Meditation, an activity practiced often in yoga, has been indicated as a factor that can prolong life, health, and happiness. While disregarded as an important aspect in the early years, over the past few decades, meditation has gained ground in the healthcare profession as an activity that can greatly reduce both stress and pain.

Among the things meditation is thought to do is lower biochemical components of stress, lower blood pressure, decrease heart rate, and facilitate positive emotions to the brain. Along these lines, meditation also helps stabilize the immune system, keeping it from being susceptible to illnesses and infections.

From an emotional standpoint, meditation allows people to focus on their minds and their inner beings, arming them with the self-awareness and the mental clarity that is needed to keep us all healthy.

Taking Time to Relax

It can be hard on the hectic road of life to pull over and relax. But, making a point to do so just might make your journey a little longer. Relaxation, because it relieves stress, and tension - two things that take both a physical and emotional toll - is a great way to keep yourself healthy in mind, body, and spirit.

Relaxation, because it is a calming activity, decreases blood pressure and a person's susceptibility to heart disease. By implementing certain ways of thinking and perceiving things, it helps people to use positive powers and life forces to deal with stress and the roadblocks life may put in place.

Doing Yoga

The majority of above mentioned ways to increase life have a common theme: reducing stress adds years to life. The reasons for this range from stress impacting the strain on the heart to stress making people less likely to engage in positive, life affirming activities. Because of this yoga, a practice that can greatly influence stress levels, can be a major partner in increasing the length of your life.

Yoga isn't simply exercise; it's not a practice that is solely fitness based. Instead, yoga encapsulates activities such as breathing, meditation, self-reflection, and mindfulness, a program that helps you train your brain to focus on the present moment. It also improves the flow of blood and oxygen to organs and muscles, allowing them to function properly and allowing your mind to be enriched with clarity. All of these work together to make you more relaxed, freeing your body of physical tension and emotional stress.

Yoga, additionally, because it is so focused on self awareness, empowers those who take it to not only take charge of their exercise routine, but take charge of their life, leaving them more likely to partake in activities filled with health. Taking yoga may be the first step in making a point to laugh, meditate, take time to relax, and engage in all of the activities that can add years to your life and life to your years.

About us: TWISTED is a medical yoga studio at the Center for Osteopathic Medicine in Boulder, Colorado. Twisted integrates osteopathic medicine, Hatha yoga and mindfulness practices to teach optimal balance between physical, mental, and emotional health. It aims to educate and help people to live a healthy life from the inside out. Rehabilitation programs offer a comprehensive treatment regime for the whole being, empowering each person one breath at a time to stimulate the body's natural healing potential.




Jennifer Jordan is senior editor of http://www.yogatwisted.com. Specializing in articles that not only teach yoga techniques, but also teach techniques on fulfillment and enrichment, she aims to educate students proudly enrolled in the school of life.




Pranayama : Ujjayi Breathing


Pranayama Yogic Breathing - Ujjayi

Ujjayi breathing is one of the main varieties of pranayama and is sometimes referred to as the Victorious breath. It can be used at any time, being particularly powerful during asanas to enhance your stretch and concentration and increase your energy levels. Ujjayi breathing is easy to learn and can benefit the body by increasing the flow of prana (life force); oxygenating and purifying the blood; clearing phlegm; increasing the flexibility and strength of the thoracic area; improving digestion; toning the nervous system; and as the thoracic area strengthens, building self-confidence.

Bear in mind that you will be partly closing the epiglottis. This will allow the air to enter the windpipe more slowly and you will notice a particular feeling and a distinctive sound which accompany this. Making this sound will focus your awareness on your breath and allow you to dwell in the moment.

Start is by sitting in a comfortable position, checking that the spine is vertical. Allow the hands to rest comfortably in the lap. Relax.

Exhale fully through the nose. Inhale, and as you exhale, partially open your mouth and allow a gentle "ha" sounds to escape. It sounds much like the breathing 'Darth Vada' favours. You will notice the sensation of the air vibrating in the back of your throat. Allow the inhalation to come comfortably into the lungs, but not overfilling them. Once you have understand the principle, close your mouth so that the air is moving in and out through your nostrils, with the sound and vibration continuing on both the inhalation and exhalation. Allow the breath to be long, deep and relaxing.

Avoid trying too hard. By letting go, relaxing the shoulders, softening the mouth and allowing the ujjayi breath to happen with minimum effort, you will succeed. With practice you will be able to enjoy the rhythm of the ujjayi breath and your lungs and diaphragm will strengthen as they work with the narrowing of the throat. Your energy levels will increase whilst still retaining a sense of centredness and emotional balance.




Beryl Whiting is an experienced and qualified Yoga Instructor offering Hatha Yoga classes in the South Beds and Milton Keynes area of the UK. Beryl's teaching style encourages her students to enhance the awakening of an awareness of what is happening in their mind and body. She is particularly noted for her soothing voice and relaxation sessions. A Relaxation CD is available from her webblog at [http://www.yoga4healthyliving.com]. This webblog is full of ideas of practical ways to develop and maintain a sense of emotional and physical well being.




2012年7月30日 星期一

The Benefits Of Yoga For Stress Relief


The benefits of physical activity for mental, emotional, and physical health have been praised over the years, and Yoga is the oldest existing structured method for relieving stress. Some businesses have even started implementing corporate Yoga fitness programs to improve overall employee wellbeing.

When you consider reduced stress, increased morale, better employee attendance, and the perceived benefit among employees, a corporate Yoga program is not expensive; and some employees are willing to co-pay for these classes. While the stereotype in most business decision makers' minds might be the room full of Yoga participants moving and breathing as one, these routines are deeply personalized, and exercises can be tailored for any individual looking to relieve stress.

Controlled breathing is one of the key aspects of any Yoga posture. Erratic breathing patterns frequently accompany stressful physical responses, so learning to master this physical response can alleviate some of the stress in a tense situation. For individuals experiencing chronic anxiety, gaining control of breathing can be an important step in gaining control of other factors.

Yoga promotes self-awareness at the level of the individual muscles. Many individuals are unaware of the full extent of muscle tension within their bodies. Unfortunately, runaway muscle tension can lead to persistent aches, pain, and emotional agitation. Muscle tension is just pent up energy screaming to be used.

Hatha, and other physical forms Yoga, were designed to release energy, constructively. Yogic awareness, stretching, relaxing, and strengthening of the muscles will allow the individual to first notice the problem area, while exercising mental, physical, and emotional control with accuracy.

It has been noted that those, who regularly participate in a structured Yoga session, have lower cortisol levels. Cortisol is one of the body's responses to stress, and it has been recorded that individuals reporting less stress have lower cortisol levels.

Increased self-confidence has often been linked with lower stress levels, and many aspects of Yoga have been linked to increased self-confidence. Regular Yoga participants noted increased muscle strength, increased flexibility, improved stamina, and improved balance. These physical measures of self-development can promote stress relief.

Most photographs promote the idea of holding poses for long periods of time. This is true for styles, such as Restorative and Iyengar Yoga. Yet, there are also forms of Yoga that leave many participants drenched in sweat. It is no secret that physical exercise relieves stress, and some forms of Vinyasa, Flow, Power, and Hot Yoga can be very intense physical workouts.

India has been enjoying the benefits of Yoga for stress relief for thousands of years. The rest of the world is quickly beginning to enjoy the mental, emotional, spiritual, and physical benefits found within India's many Yoga styles. Whether practicing alone, or as a member of a class, the benefits of Yoga are nearly endless.

c Copyright 2011 - Paul Jerard / Aura Publications




Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/




Engaging Your Golf Swing Powerhouse


Power has been a raging hot topic in golf for most of my life. We're all mad with the desire for greater distance, especially off the tee. Everyone wants to generate more power, but equipment technology only provides the means to transfer energy as the club head strikes the ball. Ultimately, true power is something you must find and cultivate within yourself.

I'm a bit of an old-school purist about the game and was slow to surrender my sweet persimmon driver. It's a beautiful club, and rarely missed a fairway, that has held a special place in my closet for over twenty years. I'm not giving up thirty yards off the tee. Who would? But once we have all the technology we can handle, then what? If you truly want to improve your game, lessons are always on the agenda. Work with your PGA professional to develop strong fundamentals of grip, stance and alignment. Balance, fluid tempo and bringing the club head down the line with consistency are the keys to success. Learning, proper swing mechanics and practice are mandatory if you want to increase your skills and self-confidence. This is also the gateway to your power.

Get Leaner, Longer and Stronger

Physical conditioning is also important. Go to any driving range and notice the people who stretch before they practice. Most people just drop the bucket and start swinging away. True athletes wouldn't think of practicing or playing without warming up and stretching the muscle groups involved. Virtually every competitive athlete works with a trainer and strength and conditioning coach to optimize performance. This is particularly important if they have injuries. Why should golf be any different? Your local health clubs most likely have certified personal trainers who can help you create proper stretches and core conditioning exercises to improve your level of fitness and flexibility.

Given the enormous popularity of yoga, you probably have a studio nearby. Yoga classes are an excellent way to increase your balance, strength, flexibility and range of motion. The stretches you learn from a trainer are almost certainly based on aspects of this five-thousand-year-old science of life. Modern physics theorizes matter and energy are similar manifestations only with varied density. Consider your body and mind in this way. In yoga postures the breath is used to direct attention to the point of the greatest sensation. This process of concentrating energy promotes growth and healing of the muscles and connective tissues. The beauty of yoga, taught by experienced and inspired teachers, is the classes are self-contained. You will find the way get leaner, stronger and longer in one place.

The Powerhouse of Golf Conditioning

The purpose of hatha yoga is to fuse the body into an instrument of the will. Practiced with presence, yoga is also the path to physical and emotional balance, which provides an ideal discipline for golf. I discovered golf and yoga in my early teens. In my twenties I sustained lower back injuries and quickly learned, if I wanted to continue playing golf, I had to maintain my core strength and flexibility. So, many years later, I practice yoga every morning without fail and hit the golf ball longer than ever.

The Pilates method is another mind-body discipline, which blends the best of Western and Eastern approaches into exercises performed on mats or special equipment. Pilates exercises are similar to yoga in that they condition the entire body with emphasis on the specific core muscle groups supporting the spine and pelvis. Called the powerhouse, this group of muscles includes the rectus abdominis, internal obliques, lower back muscles, transversus abdominis and gluteus maximus. To engage your powerhouse, pull your navel in toward your spine. Try this, lengthening from the center of your body when you stretch, walk or swing. As a golfer, you should immediately recognize the benefits of conditioning these muscles to help prevent injuries, support the lower back and promote a fluid and powerful golf swing.

Relax and Be in the Moment

Extraordinarily hard swings destroy your accuracy and the rhythm of your round. How can you maintain balance and tempo when you are swinging out of your shoes? Yoga teachers encourage students to "find your center," the place in your body where you are balanced and complete. In yoga you learn how to breathe and that every breath is a moment of growth followed by a moment of surrender. A heightened state of relaxed self-awareness is a natural result of this process. With yoga practice, your physical and emotional balance is maintained and you enjoy a meditative quality, which is easily accessed on the golf course and throughout your daily life. All that is required is to take a deep, full breath. Take in whatever is necessary. Then relax and enjoy the power of being in the moment.




Morgan Road creative strategist and results coach Ralph Cissne is the author of Will of Golf: Mastering the Mind-Body Connection, which is available at http://www.willofgolf.com, http://www.amazon.com and other leading digital platforms.




2012年7月29日 星期日

Ancient Yogic Recipe - Nerve Tonic Promotes Calmness and Clarity


Performing yoga asanas and practicing meditation are not easy undertakings. They require focus, concentration and strength of purpose. Everyday events take their toll on us physically and mentally. Often we find ourselves at the end of the day frazzled, exhausted and feeling like a nervous wreck. This can keep us from practising our yoga routines even when we know we should and even when we want to.

Millennia ago, India developed a system of medicine know as Ayurveda. A large part of Ayurvedic teaching consists of using foods as remedies for health problems. Ancient yogis taught these dietary remedies to their yoga students to help strengthen them for the rigors of yoga practice.

One vital requisite of successful yoga practice is control of the motor nerves and sensory nerves. When we get stressed by our hectic environments our nervous control can fly out the window, making hatha asanas and meditation nearly impossible. But thankfully, those ancient yogis left us a little recipe to counteract all that stress and heal our jangled nerves.

A lot of modern urbanites unwind after work with an alcoholic beverage. Health-minded yogis don't have that option so I give you an even better one: lemonade. Not lemonade the way Grandma made it -- very tart and very sweet -- but a mellower and medicinal version that won't give you a sugar rush followed by a hypoglycemic crash. Here's the recipe.

Take a large glass of cool, filtered drinking water. Instead of using lemon add the juice of one-half of a lime (or one entire key lime). Add sugar, about one-half teaspoon to one teaspoon. The trick is to get a balance between sweet and sour so that neither taste overpowers the other. The resulting lime drink will be very mild in flavor. It shouldn't be overwhelmingly strong like traditional lemonade. Add crushed ice. Drink, enjoy and feel your nerves start to unwind. It is most effective when taken on an empty stomach so that its properties can be absorbed quickly through the stomach lining.

This has been and continues to be one of the favorite drinks of yogis in India. It has a proven effect on nerve tissue, enabling it to heal by repairing itself. This drink has a definite spiritual vibration. You will notice a markedly soothing, calming effect after drinking it and continued daily consumption will go far in undoing the damage wrought on our nerves by the impact of daily life.




Yasmeen Harper is the owner of Face Value Portraits. She has been drawing and painting high quality commisioned portrait art for thirty years. Portraiture of adults, couples, children and pets is available. You may choose between three different portrait sizes, as well as color or black & white. All work is done from your photos. A custom work of art will be created for you, to your specifications, and be shipped to you, matted and framed and ready to hang. Portrait art makes a perfect gift, to yourself or another, and will come to be cherished as a family heirloom. To view the gallery of her work visit her website. Ordering is simple and easy, and checkout is safe. Visit today: http://FaceValuePortraits.com Yasmeen also creates hand painted signage and murals in the Las Vegas area. Visit her other website: http://JasmineSigns.com




Naturally Eliminate Symptoms of Lower Back Pain - Actually All Back Pain


Score a victory for a natural, alternative treatment for chronic back pain (including the removal of the symptoms of lower back pain, which can be particularly painful). A new, well-designed study appearing in the September issue of Spine shows that practicing yoga causes those dealing with chronic back pain to report less discomfort and depression after six months.

Back pain is one of the most common of complaints, and is thought to affect 8 out of 10 of us at some point during our lives.

The pain can be a dull, lingering ache or a sudden, sharp, take-your-breath-away stab of agony.

Your doctor considers back pain to be chronic if it lasts for more than three months.

Acute back pain comes on suddenly and only lasts a few days to at most a couple of weeks before fading away. While over the counter pain relievers and resting are usually enough, if you're still dealing with pain after three days, or the pain level is severe, you really should seek medical attention.

"Proponents of yoga have long described its benefits in reducing back pain," explains researcher Kimberly Williams, Ph.D. "But not everybody was convinced. This is a much bigger, much more rigorous evaluation than had been done before."

The research team from West Virginia University randomly assigned 90 subjects, aged 23 to 66 years old, who had mild to moderate disability as a result of back pain into two treatment groups.

One group performed 90-minute sessions of lyengar yoga two times a week for six months; the other group just kept doing whatever therapy they had been using.

Certified lyengar instructors conducted the yoga classes. Lyengar yoga is a very popular form of hatha yoga that's known to build strength, flexibility and balance by using a series of poses.

At both the three and six month marks, a greater portion of the subjects who did the yoga reported improvements in both pain and functioning. This was measured by questionnaires that covered pain levels, difficulty performing tasks and medications taken. The participants in this group also reported fewer symptoms of depression.

"The yoga group had less pain, less functional disability and less depression, compared with the control group," concludes study author Kimberly Williams, a research assistant professor in the department of community medicine at West Virginia University. "These were statistically significant and clinically important changes that were maintained six months after the intervention."

The study confirms earlier work about the benefits of yoga for conditions as different as menopause and osteoarthritis, as well as improving mood in those with breast cancer.

There are many things that cause pain in the lower back - a herniated disk or arthritis. What's worse, lower back pain can cause all kinds of trouble - and people usually stop exercising because of the discomfort or the fear of making things worse. The lack of exercise can cause the muscles of the back to be weakened, and this causes even more pain.

This type of lower back pain represents between 20-25% of medical claims and exceeds $34 billion in annual direct medical costs according to the background information provided as part of the study.

Exercises like yoga help reverse this muscle weakness by making the muscles of the mid section strong. This includes the muscles like the back extensors, abdominal and gluteus - these are all key to stabilizing the trunk and cutting the load on the spine. What's more, yoga offers spiritual and psychological benefits that come from the meditation and deep breathing.

Combining the physical, psychological, emotional and spiritual is a holistic approach to healing that is increasingly popular for health and well -being.

If you, or someone you love, is dealing with the symptoms of lower back pain, or chronic back pain, consider lyengar yoga as a way to manage the constant pain, improving your ability to carry put activities and giving you the means to take back your life.




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Introduction to the Benefits of Pilates


What is Pilates?

Pilates is a method of exercise and physical movement designed to stretch, strengthen, and balance the body. Pilates utilizes a systematic practice of specific exercises and breathing techniques, which develop body awareness, increase flexibility and joint range of motion, improve and change the body's posture and alignment.

Unlike traditional fitness programs that fatigue the body and create overuse injuries, Pilates is a holistic form of body conditioning that leaves you refreshed and alert with a feeling of physical and mental well-being.

With regular practice, Pilates can yield numerous benefits:

*increases and creates balance between strength and flexibility, particularly of the abdomen and back muscles

*improves posture, balance, and core strength

*improves coordination, dynamic stability, and body awareness

*improves bone density and joint health

*increases lung capacity and circulation

*releases stress

*promotes injury prevention

*improves performance technique for athletes and dancers

How to Start Your Pilates Practice?

Preparing for a Pilates practice is essential as this will enable you to receive all the Health Benefits of the exercises and breathing. The greatest advantage of Pilates is that it can be practiced almost anywhere by people of all ages.

We recommend that you wear comfortable, loose, and stretchable clothing as this will allow the freest movement of the body. Practicing Pilates on a relatively empty stomach or about one to two hours after a full meal is essential. Doing exercises and breath work right after eating or drinking can place stress on the digestive system. Also, create a space that is free of distractions and is mentally soothing.

Always begin with easier exercises to warm and condition your body and, then, gradually progress towards more energizing exercises. Avoid any feelings of strain, discomfort, or excess fatigue. Practice with the intention of quality and control rather than quantity and struggle. Allow yourself time to relax or modify exercises, if needed. All aspects of a Pilates practice are equally important, so take time to enjoy the entire practice.

If you are practicing Pilates from a DVD, preview the video practices prior to performing so that you are familiar with the exercises and level of the practice. This will also allow you time to gather any props and materials that will be suggested. Always choose a practice with a level that is appropriate for your experience. If you have any previous or current health issues (i.e. heart or circulatory conditions, respiratory conditions, muscle or joint problems, pregnancy, diabetes, smoking), we strongly recommend that you consult a qualified physician prior to practicing Pilates. When performing the poses, maintain awareness on each movement and the alignment within each position. Remember, listen to the demands of the body as strain or fatigue should be avoided.




Michelle Trantina is a certified Hatha Yoga Teacher and the Co-Founder of http://www.myyogaonline.com and http://www.myyogamusic.com. Visit http://www.myyogaonline.com to learn more about Michelle and On-Demand Yoga, Pilates and Meditation lessons.




2012年7月28日 星期六

What Exactly is Alternative Therapy and How Does It Boost Your Health and Well-being?


My first yoga retreat

I never wanted it to stop. It was a wonderful feeling of joy, love compassion and connection to everyone who was there with me. This was despite the fact that I had only met these people just three days ago. But at that moment, it felt like I had known them all my life.

This was my first yoga retreat. Four days of total immersion in the practice, philosophy and life of hatha yoga. We practiced yoga twice a day. Spent several hours in sitting and walking meditation and learned about the philosophy of yoga through talks and discussions.

We helped prepare and ate the most delicious home-made vegetarian food. I was on an energy high. I had so much stamina. It was the best short break I had ever had.

So why did it effect me so profoundly?

Our subtle energy body

Yoga works on our bodies and minds at many levels, and in a way that traditional medicine fails. Infact, many of the alternative therapies and practices, that have become so popular, work on our mind and body in powerful ways.

You may not realise it, but your body has a network of unseen energy channels. They follow the pathways of our nervous system and provide a constant supply of subtle energy that keeps us alive.

This complex mesh of energy channels, or 'meridians' as the Chinese call them, focus around 7 energy centers or 'chakras' that are vertically aligned from our crown to our abdomen. Yoga, and many alternative therapies and practices, increase, balance and harmonise this energy network.

Lao Tsu, the revered Chinese sage and chi kung master, said,

"When human beings are born, they are tender and soft. At death they are stiff and hard. All things, the grass as well as the trees, are tender and supple when alive".

It's this hidden energy system that keeps us alive, vibrant and healthy.

Shiatsu, acupressure and acupuncture

The study of our energy bodies can be seen in shiatsu, acupressure and acupuncture. These are just three of the many practices that originate from the East.

Shiatsu is a system of full body massage taken lying down on a futon. But it's more than just massage. Many part of your body are pressed and massaged where the subtle energy lines meet. The effect is both invigorating and relaxing at the same time. My first massage was so good I fell asleep.

Acupuncture is a curative system that is accepted by the western medical establishment because it works. Needles are inserted so they connect with the energy channels in your body. By placing these needles at the right points your energy and health is both rebalanced and restored.

The ancient art of yoga

Yoga, stretching and pilates is about exercising your muscles and ligaments, but it's more than this. The gentle stretching of muscles releases trapped energy and energises the muscles and ligaments the pose is working on.

Yoga involves stretching into a pose and holding the position while breathing in or out deeply and completely. There is a dynamic to this apparent stillness. You may be holding the position, but your deep breathing is moving energy and refreshes the parts of your body other exercise cannot reach.

So, the slow and steady movements free trapped energy, energise muscles and ligaments and refresh your whole body. At the same time you are developing strength and stamina while holding these poses.

Mind and body health

Traditional medicine and therapies work with symptoms, known illnesses and diseases. Holistic and alternative practices and therapies view illness as a warning that your system is out of balance. Many of these practices work on you at different levels, especially your subtle energy body.

It's all about re-balancing your mind and body so that it works properly once again. It's a 'whole'-istic view rather than a piecemeal view.

Maybe that's why modern medicine seems unable to cure some illnesses and health problems.

We have so much to learn.




Terry Dunn writes regular articles on how to use alternative therapies to improve your health. From aromatherapy to yoga, discover what it's like, how it works and how you can benefit. To read more articles, visit his website, http://www.holistichealthtalk.com




You Can Relieve Stress With Yoga


Stemming from India's complex spiritual traditions, yoga has the reputation of unifying body, mind and spirit. However, today, many people choose it for non-religious reasons. It is an exercise regimen that is gentle enough for almost anyone.

The name came from a Sanskrit word that means yoke or union. However, today, people think less of the religious pursuit and more of the poses or asana and the potential for physical fitness. The poses, breath work, guided imagery, and meditative interludes offer more benefits, including stress reduction and a feeling of well being.

Choosing yoga means committing to a regular schedule, diligently followed. This doesn't mean that beginners are excluded. With a mat and some comfortable clothing, anyone can get started. Fitness and flexibility are not required because there are many ways to modify the poses. Qualified instructors can be found at yoga studios, health clubs and community centers.

It may take some experimenting to find the class that best suits one's body because they vary in intensity. A good place to start is in Hatha classes where the poses are simpler and the pace slower.

Whatever branch is chosen, control of breathing combined with guided stretching can lead to relief from difficulties caused by asthma or PMS. Yoga may also be a powerful tool in stress reduction. Because the body becomes relaxed yet energized and the mind is required to focus on breathing, the effects of anxiety and stress are often diminished.

The cat pose is a good asana to try for a moment of stress relief as long as there are no back problems. It is a basic pose that will increase awareness of centering the body and help coordinate breath and movement. Start on hands and knees on a padded surface. Make sure the hands are below the shoulders and the knees are below the hips. Move slightly forward and back and check to see whether the spine is straight and the body is balanced. Once at that place, pause and inhale slowly. On the exhale, tighten the abdominal muscles and lift them up. As they approach the spine, curve it upward. Lower the head so that the line from the bottom of the spine arches gracefully to the top of the head. Inhale and return to the neutral position.

Though yoga requires consistent and serious effort, the rewards for perseverance are great. Not only does the body become stronger, the mind also gains strength and a sense of calm.




Beginners yoga is simply the most novice form of yoga, and it is the place where anyone who wants to participate in yoga or make the activity a part of their life needs to start. A yoga mat bag is needed because the mat is quite notorious to handle; awkward to carry even if tightly rolled as it is slightly sticky. For more free information, please visit our website.




2012年7月27日 星期五

Pilates Home Gym Machines


There are at least two opposing versions of what can be regarded as the indicator of general health conditions and physical fitness. The first one, a more modern western concept, puts the emphasis on the strength of muscles. Bodybuilding is therefore a key element to this perspective. The ancient eastern concept, puts the emphasis on stretching rather than on strength; on harmony between physical and spiritual element within ourselves and not the outer body. Hatha yoga is the best example of a "sport" of this second kind. If we take this second concept seriously, then where do we place pilates? Although pilates makes use of many different machines to achieve its goals, its basic aim and methodology is a bit closer to that of yoga than to that of bodybuilding.

For those of you who prefer to exercise at home, here is a short list of pilates home gym machines. All of them can be used at home: reformer, Pedipull , resistance bands, Cadillac, barrel and chair. To understand the differences between them I recommend buying a pilates DVD from one of the online stores. That way you'll get to know the machines and exercises and it will be faster than searching and reading articles online. But to help a little here are some brief descriptions of the basic machines and what they offer.

A Pedipull , one of the simplest and easiest pilates machine models to use. Pedipull is a pole in a shape of a "T" bolted to the wall or to the floor. It has two parallel spring attachments, both with handles. Pedipull is used mainly for improving posture, providing spinal realignment. It strengthens hand muscles, arms, back, legs and breasts. This is one of the "bodybuilding" style machines used in pilates.

The best known manufacturers of pilates machines for home and studio use are Peak Pilates, Stott Pilates, Balanced Body, and Equilibrium. However traditional Pedipull can be hard to find. Most modern machines like Cadillac or reformer can have Pedipull included in some way. Check the manufacturer specifications carefully.




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Fibromyalgia - Living Your Best Life - Part 3 - Exercise


If you are anything like me, exercising when you are in pain is the last thing you want to do. However, over the years I have learned that without incorporating exercise into my daily routine, I experience more pain. Even while sitting, I am constantly adjusting positions to keep my body from having a "pain freeze", which is what I call the body's stiff and sore reaction when arising from sleep or sitting too long.

My daily exercise program consists of stretching and aerobics. For stretching I use yoga positions after a warm shower or bath in the morning. The warmth of the water loosens the body and makes stretching less painful. If I am pressed for time in the morning and have to delay yoga, I use a large heating pad to warm my body before stretching. I purchased a 2 foot heating pad and it great for relieving aches.

Most exercise programs recommend warming up before you start any exercise program and slowly working into a routine. I think this advice is very important for those of us experiencing chronic pain. A couple minutes a day is beneficial. Above all, listen to your body. If it is too painful, ease back on a particular movement or remove it from your routine. Also, focus on your breath; make sure that you are taking in deep nourishing breaths. I used to hold my breath during yoga positions. Allowing your breath to flow in and out alleviates body tightness.

Stretching

Yoga (originating from India) is a type of meditation, which joins physical and mental disciplines together, which involves certain postures, controlled breathing, and mental focus. One website recommends Viniyoga or Hatha yoga exercises for those experiencing Fibromyalgia.

I was familiar with yoga and had determined that it was something that I could not do. However, a Physical Therapist and yoga trainer at a clinic I frequented felt it would help me. When he suggested incorporating yoga into my day, indescribable and frightening images entered my mind. What I did not know is that there are variations for each position. I was taught 8 different positions that were customized to my ability. I practiced each day until I reached 20 minutes per set; never pushing myself beyond what I was able to do comfortably. I was really impressed by how much better I felt in body, mind, and spirit.

People who experience chronic pain will recognize the benefits attributed to yoga from the list below:

- decreased muscle pain

- increased muscle strength

- greater endurance and stamina

- mood regulation and relief of depression

- improved sleep

- improved concentration

Tai Chi is an ancient Chinese form of martial arts, which reportedly was used to train for strength, balance, flexibility, and speed. Tai Chi is also attributed with the same benefits as yoga. My experience with Tai Chi has been watching others and trying to follow a video. I have not received any personal training. Tai Chi movements can also be adjusted to fit each person's ability.

The thing I love about both of these exercises is that they can be done at home without any special equipment and appear to bring benefit to one's entire being. All that is required is loose clothing, patience with self, and willingness to continue. I would highly recommend beginning with personal instruction to learn correct form.

I recommend taking a few minutes to stretch throughout your day. Reach your arms up above your head as if touching the ceiling; slowly tuck your chin to your chest and roll your body down as if you were going to touch your toes, then allow your head and arms to hang loosely; cross your arms in front of your chest as if your were giving yourself a big hug. If you feel a lot of pain while stretching; pull back on the stretch a bit. Next time you may be able to stretch further.

Aerobics

Swimming is a great full body aerobic routine for those experiencing Fibromyalgia. Some communities have aquatic centers, which teach water aerobics that are designed for those experiencing chronic pain. Community centers, YMCA, colleges, and local schools may also offer programs.

Walking is also good. You can swing your arms and even march part of the time. If you are a fair weather walker, Leslie Sansone has several DVDs for in door walking routines. I have also walked inside a covered mall.

I experience neuroma in both feet and never know when it will flare up. Therefore, most of my aerobic routines are enjoyed inside my home. Using indoor programs at home allows me the freedom to pause at anytime, work at my own pace, eliminates the energy of preparing to go out, and driving myself to and from. I have a mini indoor trampoline, which is great for low impact jogging. Recently, my husband and I purchased an adjustable elliptical machine, which I use on the lowest setting. I began at 5 minutes and continue to add minutes. At this writing I can comfortably do 15 minutes per set.

"The Oregon Health and Sciences University has specific Fibromyalgia videos available":

- Stretching and Balance

- Stretching and Relaxation

- Aerobics

To my knowledge there is not an exercise routine that works for all. Fibromyalgia is unpredictable and experienced differently by each person. From years of experience and research, the best advice I can give is to continue to pursue what works best for you.

In Support of You Living Your Best Life with Fibromyalgia,

Mel




Mel is a certified professional life coach, creator of ValuableYou Life Coaching, meditation leader, and assistant trainer for the on-line Art and Science of Coaching. Much of her work is global via telephone and internet. Her web site is http://www.valuableyou.com.

Resources:

http://www.fibromyalgia-symptoms.org

http://www.myalgia.com (Oregon Health Sciences University)




Several Methods of Physical Exercise - Which Will Help Us Improve Shape?


Playing golf requires physical fitness, ability of concentration and also positive thinking and attitude. Here are methods of exercise, which will improve your physical fitness, and positively affect strength, shape and manner, in which you employ the abilities of your body, and also the mind and emotions.

1. Aikido practice is dominated by pursuit of physical development and learning proper ways of breathing. Emphasis is placed on relaxation and concentration of energy.

2. The Pilates system emphasizes improvement of posture and body balance. Muscles are also strengthened. Proper use of muscles in everyday activities will improve functioning of the entire body, and will also enhance mental performance: your concentration ability and clarity of thinking will benefit. As Pilates grows in popularity, Pilate classes are being offered not only at specialized studios but also at gyms, health clubs, spas, rehabilitation clinics, senior facilities and community centers around the world.

3. Hatha Yoga: Performing positions, which allow for attainment of perfect body functioning, leading to better control of the mind and emotions.

4. Judith Aston therapy: The purpose of this therapy is to assist people in determination and recognition of habitual movements, developed due to stress, and subsequently to use body "intelligence" to find easier and more effective behavior models.

5. Tai-chi: Art of motion-related meditation; covers the physical and mental sphere. Exercises improve powers of concentration, provides grace, relaxation and ability of concentration.

The benefits of Tai-chi are realized on several levels: as a physical exercise for fitness and health, as a tool to relieve stress, as a spiritual exercise.




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Philip Vermer




2012年7月26日 星期四

Exercises for Lower Back Pain - Work Your Way to A Healthier Back


"Ow! I definitely should get a lot of bed rests for my back pain"

That is the most usual notion individuals have when it comes to having back pain. People ordinarily assume that the less they move their backs, the better, since being sedentary will not intensify the predicament. On the other hand, as you remain inactive longer, the more serious your pain will become, while being busy can help it recover quicker. Though it is seriously recommended for a couple of days after the onset of the pain, extended bed rests can weaken the back muscles, making it much more vulnerable to pain and much more serious concerns when moved. Undertaking the ideal exercises for lower back pain is one great way to fix the condition.

So, why exercise for lower back pain? Won't it exacerbate the condition?

A sedentary lifestyle usually leads to the muscles to become weak. Without the strength and firmness to bear the body, pain happens. Quite often, weak muscles, especially those in the abdomen, muscles of the back, and the buttocks, can bring about lower back pain conditions and these core muscles should be improved through numerous back strengthening exercises or lumbar stabilization exercises to retain good back health.

Why is there a pain?

Normally, lumbar pain happens because of particular concerns with the spine, like bulging discs, herniated discs, degenerated disc disease, and numerous others. Nerve impingements can happen with these spinal conditions, therefore resulting in muscle cramps and raising back pain. With a tougher core, the whole weight of the body, as well as the spine, can be better supported. Moreover, back conditions can be prevented with solid abdominal muscles and quadriceps, or the front of your thigh.

Treatments.

Though there are many exercise routines that are claiming to be great for lumbar pain, quite often, not all are recommended. Some ideal exercises to attain lower and upper back pain relief are aerobics, balancing, stability, strengthening, and stretching exercises. Though these exercise routines may be good for the back, it may not be reliable for your certain situation. Extreme, high-impact, and arduous routines are generally not advised. When it comes to lumbar pains, mild and light routines are best. Likewise, checking with your orthopedic or physical therapist is the most effective thing you can perform for your back issues.

Apart from the traditional exercise routines and physical therapy, there are also numerous alternative treatments for the lower back pain, like yoga, acupuncture, and acupressure massage, to name a few. Yoga particularly can help fix lumbar pain complications and even other more critical spinal conditions. However, not all yoga exercises are ideally suited for the back, like in the instance of the Kundalini Yoga. On the other hand, Hatha Yoga is a fantastic style for lower backache.

Last but not least, there are a number of back pain relief products in the lengthy list of natural treatments for lower back ache. The ice and heat compress pack is one effective example of lumbar pain relief product. These can be employed to apply heat and cold to the back to help reduce pressured and hard back muscles, which in turn lessens pain.

Some other popular products that help provide proper back support are ergonomic chairs, back support pads, mattresses, tops, and even back exercising machines. If you don't want to feel drained and sweaty from various exercises for lower back pain, these products are the most ideal alternative.




Exercises for lower back pain is definitely a great way to get a more healthier back. Visit http://www.backpainreliefreports.com to learn more.




Help Your Body Heal Itself


On the regular basis, the mainstream medicine to diagnose and treat medical ailments and acute illnesses is the way to go. All the various scientific studies, quality control, rigorous standards, and widely tested effectiveness makes the conventional medicine a logical and safe choice.

However, in addition to the regular scientific ways, I am fascinated by the complementary alternative medicine and treatments as a way to enhance the self-healing power of the body. I have personally experienced the healing power of various pressure point and energetic therapies.

When recovering from my accident I utilized a lot of Shiatsu massages, acupuncture (neck, feet and knees) and Chinese medicine. I followed all that with chiropractic adjustments to put things back the right way. Many consider my speedy recovery to be a miracle.

Acupuncture and Chinese Medicine

Acupuncture promotes health and alleviates pain and suffering by achieving effective blood circulation and normalizing the flow of the life energy ("Chi") in the body. By stimulating the body's network of meridian lines through which Chi flows, acupuncture accelerates the self-healing capability of the body and boosts the immune system.

My skiing accident caused my Chi to be completely disrupted (I felt very weak) and my neck muscles were completely seized. I couldn't move my head either sideways or up and down. In addition to physiotherapy, I also had acupuncture sessions (4 per week) and take-home custom-prepared Chinese Medicine (it was awful, but it worked). After each session my neck movement range was greater and my thinking speed and personal power was improving.

I also used acupuncture to heal my chronically hurting knees. After just a few sessions, I no longer felt the cold related or the severe pains in the knees, my arches were no longer hurting, and my daily lower back pains were completely gone. I could now walk around much longer distances and with my posture perfectly straight I felt overall healthier and more confident.

After about 15 sessions, all the pains were completely gone. I even noticed an improvement in the arches of my feet. They were less flat! That was an unthinkable transformation after having flat feet for years!

Shiatsu Massage

One day I got up feeling like I need something, a boost, a fix, a shift, something. I took a bath, but it didn't help. It was a beautiful and sunny today, which did help a bit. I tried just deciding to feel different, but I was too far down the joy scale. After trying a few more things I finally concluded that I needed to cleanse and detox my body. I decided a Shiatsu session would take care of that nicely, a side-benefit of a deep tissue pressure.

At the Shiatsu Clinic I go to I asked for a cleansing session. Shortly after and another hot bath (recommended after Shiatsu), I felt so much internally lighter, cleaner and smoother - like I just had an oil changed to a high-end synthetic. Posture was back, power voice was back, and strong eye contact was back. Definitively felt better and more grounded (legs felt more solid and heavier on the ground), and the crappy feeling dissolved from the inside.

Shiatsu deep tissue massage is also ideal a day after an intensive workout (power or cardio) to loosen the tight and tense muscles and prevent forming of knots. It also relaxes you, improves mood, and improves the flow of Chi in the body - the healing life force.

Benefit for women: Shiatsu helps to alleviate menstrual cramping and discomfort by calming the nervous system, relaxing muscle spasms in the uterus and promoting the smooth release of blood.

Quality varies between places and practitioners, so ask a friend for recommendation or do your own research. Some health insurance plans cover Shiatsu massage if the practitioner is registered (RMT) - check with your insurance provider.

Reiki

Reiki is a Japanese healing and relaxation therapy administered through a very gentle touch. Practitioner places hands along energy centers and pathways on the head, neck, shoulders, chest, abdomen, legs and feet. Reiki balances the body's energy on physical, mental, emotional, and spiritual levels, thus speeds up the self-healing processes of the body.

My first Reiki session was incredibly healing. The light, the heat, the relaxation, the peace, the calmness. When [the practitioner, my very good friend] was done I said: "so that's what heaven feels like!" I felt so good after: stronger, more confident, more whole, very grounded and centered, posture and solid walk was back.

She told me I have 2 areas of concern: knees and throat. I gotta use the knee heaters more. For throat I need a singer's advice how to take care of it. She also told me that I love open space and distance, and I am fascinated by fire. Yep! Plus showed me Dalai Lama's take on self-worth. I have it and just must really realize it.

She also felt the energy that I long for a companion. Thus the message I received in meditation: "say yes to reasonable offer, say yes to love," at least for some time.

Hatha Yoga

Hatha Yoga is a relaxed, slow-paced and meditative type of yoga, yet still physical and challenging. It involves simple breathing exercises, whole body stretching, static strength poses, and above all it is very relaxing.

It is perfect after a long day at work or when you need to relax in a healthy and productive manner (as opposed to watching TV). Classes and instructors vary, so try different few and pick the one which works best for you, ie. puts you in a heavenly state.

Every time I attend Helen's Hatha Yoga class (2-3 times per month) it does me so well. The class has the perfect pace, the perfect flow, the perfect transitions, the perfect stretch, and just the right difficulty level. It is also the perfect energy boost and provides me with a great maintenance of the body, mind and spirit.

Few random tips from personal experience:

Hot Hatha Yoga has the extra bonus of heat, which makes stretching easier and you also break some serious sweat. For me Heat Yoga is very bearable, but it's not for everyone. Trick is not to eat heavy before the class and drink plenty of water during the class.

Slow and calm yoga is good and relaxing, but one must practice the overall balance (ying-yang) and do some energetic and explosive exercise as well (eg. circuit training or fast active sports).

When doing the tree pose, one must focus on one spot in order to stay balanced and maintain the pose. One must be fully alert and present, yet relaxed.

Consider Qi Gong (Chi Kung) or Tai Chi as alternatives to Hatha Yoga if you're slightly older.

More information




For the complete article click here.

Kamil Kowalski, spent two years thoroughly researching collective wisdom of various experts, now sharing practical and proven techniques that changed his life.

Improve your world and live your best life on a daily basis. Experience peace, love and happiness by achieving balance in physical, mental, emotional, and spiritual wellness.




2012年7月25日 星期三

Listen to Your Inner Psychic


I have debated whether I truly had the confidence to share this story. Looking back it seems a bit, well, insane, however I believe it is a valuable metaphor for what people will do to get validation for what they already know to be true. Please don't make any judgments about my sanity (at least until you have read the entire book) as each step of the way provides insight and lessons that will build on the next.

First, though, before we go into the "reading room" I want to share a little bit about my history so you will have an understanding of where the wide-eyed, trusting, 'wanting-to-find-the-purpose' girl emerges as you take this journey with me.

I was an unusual child. I was born with a passion for self-growth. Even as a small child, I remember being the one to whom people came for advice. If other children were thrown out of the sandbox, I was the one who befriended them, explaining that it had nothing to do with them and everything to do with the bully. I seemed to have a sixth sense when it came to understanding interpersonal dynamics.

As a child, I remember my mother taking the kids to the library. After all of the other children rushed in for story hour, I would sneak into the self-help section. I can still remember the feeling. Even as a kid, I knew that the words self-help had a stigma attached to them. I wasn't sure if I was even allowed to read those books; some of them included grown-up words like "intimacy" and "relationships". Luckily, the card catalog was strategically placed so that you couldn't see the self-help section from the kiddy corner so I knew I was in the clear, at least for a while. I read books on everything from intimate relationships and happiness to discovering yourself and listening to your intuition. I was absolutely fascinated.

Fast-forward twenty-five years. I have gained a wealth of knowledge and am passionate about helping women discover themselves and learn how to attract anything they desire in their lives. For the last four years, I have worked for one of the world's leading experts on personal development. My job involves traveling around the globe as a coach and mentor to the people who attend these seminars.

It took me a lot longer than most to learn the lesson that you must love yourself first, before anyone else can love you, and to always listen to your inner psychic. In my early years of dating, my mother and my aunt told me to always be myself. It sounded so simple and obvious. It wasn't. It took me thirty years, tens of thousands of dollars spent on self-discovery and motivational seminars, a month spent at an ashram in meditation with swamis, countless visits to a therapist, hundreds of books, different churches and religious organizations and many failed relationships to learn this lesson. The funny thing is that pretty much everyone was saying the same thing. The swami said the secret is to "know thyself." The therapist encouraged me to know who I really am. The motivational speakers advised me to know my purpose. But I did not emotionally understand any of this. All I knew was that I desperately wanted a sense of inner contentment. I wanted to find romance and love. I wanted to be fulfilled in my career. I seemed to fail no matter how hard I tried. Then I realized something. It is not as complicated as we women make it. If you can discover how to tap into your intuition, become your own psychic, and to learn who you are and what you stand for, you can truly be yourself and attain anything you desire. The secret is to become your own psychic. As we embark on this journey, you will discover things you never knew about yourself and some that you did, but were not brave enough to listen to, until now.

Speaking of courage, it will take all of mine to share this part of the story. It is a ridiculous tale that, in the end, served as a powerful impetus to constantly and consistently listen to my inner psychic.

I had just returned from a busy week in Los Angeles where I had been running the production for some very special personal development events, including one on leadership and another on designing your destiny. At the time I was struggling with a personal issue. Well, struggling is not exactly accurate. If I were honest with myself, I would have to say I was avoiding making a decision that I knew in my heart needed to be made. With a lot on my mind and too many responsibilities to attend to, I was distracted and stressed during the conference. As I walked into the packed conference room, I heard the trainer say some very important words from the stage. These words were extremely powerful, so much so, that they will show up again in a chapter of their own. I won't share them now because I think they will resonate more powerfully for you if they unfold along the journey as they did for me.

I have read many different personal development books and concepts. Hundreds actually, and I learn something from all of them. There are definitely lessons that stand out. I learned one of my favorites from Carolyn Myss who is one of the world's most famous medical intuitive. She explains how a thought triggers physiological changes in your brain, and how once you have had this thought it is it is physically and cellular impossible to go on living your life the way you had before that thought occurred. The words that I heard that day resonated with me deeply and I knew that I would have to react. If I had learned the lesson of being your own psychic then, I would have saved a great deal of money, pride and heartache.

When I returned home to San Francisco for a weeklong respite before the next conference, my car was in the shop and my computer was being fixed from an unfortunate tea accident with a colleague so I had a whole day free, which is a rarity for me. Normally when I work production for events I am exhausted so I like to spend the day pampering myself and recharging my batteries. I decided that is was going to be a "Date with Bonnie" day, and I was going to spend the entire day doing whatever I wanted.

I got dressed and remembered that I wanted to exchange a purse I bought at a store down the street. When I got there, the boutique was not yet open. Glancing across the street, I noticed a bus stop. I had never before ridden public transportation in San Francisco, and decided to give it a try. If you have read any of my other books, or listened to my radio show, you know I love adventure so I jumped on feeling excited to see where the bus would take me, no destination in mine. We drove through San Francisco's many distinctive neighborhoods, all different from each other, and I watched people get off and on the bus. We made our way through the Marina, Pacific Heights, Chinatown, and the Tenderloin. I took in all of the different sights, sounds and smells, enjoying the journey. Full of twists and turns, with no clear destination, it was a great metaphor for my life: I have an idea of what I would like to happen, but I'm smart enough to know not to get attached to my plans.

After about an hour, we ventured downtown where I noticed some great buildings. Bloomingdale's caught my eye and suddenly I had an idea. I got off at 5th and Mission streets, home to one of the greatest shopping malls in San Francisco. Also, home to one of my all time favorite day spas.

I climbed the escalator to the top floor, thrilled to see the luxurious entrance to my favorite spa. Pulling open the heavy oversized wooden door, I was transported inside an oasis of tranquility and comfort. As often happens when you are living in the moment, all things started to align. I asked the receptionist if she had any appointments available and of course she did. I couldn't have been happier as massages are one of my favorite activities, especially after an exhausting week at a work event. I was escorted into the women' locker room where I undressed and put on my robe. I immediately noticed my mind filling with thoughts of gratitude for how much fun I was having by simply following my instincts with an open mind and sense of adventure.

I spent the next hour splashing around the hot tub with cucumber slices on my eyes while sipping orange infused water. Some time later, a girl named Marie gave me a fabulous massage. Afterwards, in a wonderfully fuzzy state of deep relaxation, I stumbled into the "Quiet Room" for a few minutes. Or so I thought. Only, I woke up three hours later, and couldn't believe I had spent the majority of the day at the spa. This was living! As I awoke, displaced and a bit confused, I stumbled back to the women's locker room carefully showering with all of the luxurious aromatherapy products. I got dressed, paid by tab, and made my way back down the zigzag of elevators to the hustle and bustle of the busy city street. I felt fantastic! Completely revived and refreshed. It was as if the previous seven-day stint of fourteen-hour workdays had never happened.

Feeling energetic, I decided to walk home. I strode through the busy downtown area, through a rougher section and then crossed Market Street to cut through the city hall area. I was in awe of the majestic buildings that I had never noticed before. I toured my way through these beautiful old buildings and decided to take in all of the sites and walk clear across the city towards home. It seemed the perfect ending to a perfect day.

~Listening to Your Inner Psychic~

The first part of realizing how to listen to your inner psychic is learning what is truly important to you. What do you really value in your life? What will you absolutely not stand for, and what is essential for you to be happy in life and in your relationships?

The first thing you should do is get a notebook that you can use throughout these exercises. Start the notebook by making a list of everything in your life that is important. Be as detailed and specific as you like. Write down everything that makes you happy, everything that you enjoy and everything that you like about yourself. Decide what you absolutely need to be fulfilled. Determine what changes you need to make to be the woman you were born to be.

The list is the easy part. Now, look over your list and highlight all of the qualities that you already possess. Most likely, you will realize that you do not practice or exemplify some of the areas that are most important to you. Highlight these areas; they will be your opportunities for improvement and growth. It is critical that you be brutally honest with yourself because these are qualities that, once developed, will help you to become your true self and be open to attracting anything you desire. These qualities will help bring you a sense of inner peace and fulfillment.

So often in life, we don't realize what isn't working. We try to rearrange things in our lives and to look externally to find happiness. Many of us will enter into new relationships or careers only to achieve the same result each time. We continue to blame our failures on others or on our jobs. For example, as women, we may spend much of our time waiting for a man to send us roses rather than planting and cultivating our own rose garden. With our own garden, we can have gorgeous roses anytime we want.

It is important to have a clear, concise vision of who you truly are. You can refer to this as your "psychic sentence." Once you have created this sentence, live by it. I developed mine at a seminar about eight years ago. I can honestly say that I live by it and make sure that all of my decisions and choices support it. I am happy to share it with you to give you an idea of how to get started. Mine reads: "The purpose of my life is to have passion, health, and happiness, and to spread love and joy to others."

It is very helpful to become intimately familiar with your psychic sentence. Once you have designed it, write it down on some special paper and decorate it. Place a copy on your bathroom mirror and another copy on your desk at work. Repeat it to yourself throughout the day. Repeat it while you are working out or going for a walk. Keep repeating it to yourself until it becomes a part of who you are. Once you begin to focus on your psychic statement and who you truly are, I guarantee that you will start to see changes in all areas of your life.

The following chapters will guide you through discovering the most important areas of your life, as well as ways to tap into your intuition to get clarity. These areas, when mastered, will help you create abundance in all areas of your life. Their mastery will guide you to create ultimate love and acceptance of yourself. You will develop a deep trust in your intuitive voice to steer you in the right direction. The most important part is to trust in the process and enjoy the journey.

Many practices in the field of personal development can lead to a state of increased openness and intuition. I will introduce many of them to you in a short period, and I am hoping that you will try some on and figure out which work best with your lifestyle. Many different paths are available to you and I am happy to share mine. Keep in mind that these are just a few of the tools that worked for me. I encourage you to find out what will work best for you.

Some days I feel as though every single word spoken by every person I come across is a lesson that I need to hear. Whether it is from a taxi driver, the grocery store cashier, or a friend, the lesson is there. This is an excellent place to be, but it took me many years to learn how to be here. It's not a linear journey like arriving at a destination after hard work, but rather, it's a daily practice and mindset that has made me continually grateful, continually growing and at peace with myself.

Here are some of the tools that have helped me on my journey:

- Journaling. Most every girl at some stage in her life has had a small pink book with a gold lock and the word, "Diary" on it. You may have kept yours on the top shelf of your closet or under your bed, and filled with all of the thoughts and secrets that you didn't want to share with anyone. I didn't realize when I was young how powerful a tool journaling can be and how it contributed to my growth. It can also be extremely therapeutic as an excellent form of release.

My best friend has strict orders to destroy my journals should anything tragic ever happen to me. I journal to work through all the problems that I don't want to burden anyone else with. For me, my journal serves as the perfect place to vent, to safely divulge all of my secrets, challenges, and fears-a sacred place where I can be as negative or as unresourcefull as I need to be without being judged. By writing my problems down, I end up finding my own solutions. I am able to get out all of my anger and frustration, and by the end of my writing, I can see the positive aspects of the situation and create new solutions. If instead of putting my thoughts on paper, I just vent frustration and anger to a girlfriend, it feels as if I have just added fuel to the fire and not solved anything. Journaling is also an excellent tool to write down everything that you desire in your life. It is a safe place to create your wish lists or to document all of your blessings and write about the things for which you are grateful.

- Meditation. Meditation is another excellent tool to help you solve problems throughout your journey. You can meditate many different ways, and there is no right or wrong way to meditate. Meditation can be as simple as sitting quietly and clearing your mind. Once all of the noise and clutter are gone, answers to troubling questions often miraculously appear. It is also a practice that you can use anywhere. Once you learn the skill of quieting your mind, you can access this skill while driving or waiting in line at the supermarket. For some people, it helps to join an organized group to learn how to meditate. A great way to find a meditation group is to check into any local Buddhist temple or Eastern religious organization. There are also many great audio and video programs that you can purchase for use at home.

- Massage. I believe that all of your experiences and emotions are stored somewhere in your body. These tensions may be holding you back from your dreams and desires. Massage is an excellent way to calm and quiet your mind to allow these feelings to surface so that you can process them. There are a few things you should consider when choosing a massage therapist. First, find someone with whom you are comfortable. Massage is an extremely intimate process, and to get the maximum benefit from your experience, it is important that you feel safe and comfortable. Second, find a massage therapist who has similar beliefs, who also believes that emotions and experiences are stored within your body and can be released through massage. It is not uncommon to experience a period of intense emotion or crying for a while after a massage. This happens because you are releasing and processing stored emotions at a deep cellular level. Once you experience the emotion or situation, you are able to move forward with what you want in your life. If you do not process these emotions, they can act as stumbling blocks when you enter into relationships.

- Yoga. Like massage, yoga is designed to release stress and tension that can be stored throughout your body. It is common to start yoga with a meditation or a series of breathing exercises, which complement your meditation practice. There are many modalities of yoga to choose from so you will have to decide which type and level is best for you. I recommend a gentle modality such as hatha yoga. It is also important to find a studio and instructor with whom you feel very comfortable and who shares your beliefs. These days, there are multiple yoga studios in many communities. If you are having trouble finding a studio specifically for yoga, most gyms offer a variety of classes.

- Exercise. Exercise can also be used as a tool to help you on your path to self-discovery. In addition to the overall health benefits and the endorphin boost, exercise can be meditative. My sport of choice is the triathlon. I discovered the triathlon about eight years ago and immediately realized how valuable it is for helping me process thoughts and emotions. I have resolved major challenges while training for races. In fact, I thought of the concept for this book while training for an Ironman triathlon. I was out on the bike for seven hours that day. There were periods of that ride that were so tough. I needed anything I could find to get the ride off my mind. I found that if I could focus on something else, I could ride the hills more energetically. I discovered that whenever you face challenges in life, focusing on something else helps you take your mind off the problem until you discover a solution.

Another great exercise to do when you're looking for answers is swimming. Once you get into the rhythm of your swim workout, it's easy to focus on a mantra or meditate. While training for another triathalon, I swam in the evening. I found that no matter what state of mind I was in when I arrived at the pool, once I was finished, I felt amazing and had a clear head.

Running is also extremely therapeutic. I like to use my time running to repeat a mantra. For example, if I am in need of a certain attribute in my life, I will repeat that attribute over and over again. If I have a presentation coming up that I am nervous about, I will repeat, "I am knowledgeable, powerful, and confident" throughout my entire run. I find that once I am finished, these traits just seem to come naturally to me.

- Peers. Your peer group is also essential to your success along your journey. It is important that you surround yourself with people who are like-minded and who will support you during your different stages of learning. On the other hand, you may find that there are certain friends or family members from whom you need to distance yourself during this process. At the peak of my self-discovery, I actually decided to move away from my current lifestyle, peer group, and family. I moved from San Francisco where I had grown up to San Diego. For me, this change was necessary, not because my friends and family were bad people-quite the opposite. Rather, it was because I needed space to grow. During this time, all of my girlfriends were getting married. That may seem like an exaggeration, but I actually attended twelve weddings that summer. Along with that, for each wedding there were multiple showers, bachelorette parties and engagement parties. This was a huge wound for me. I wanted to be at this same place in life, getting married and starting my life with someone. The entire focus of my peer group during those two years was weddings. About the same time, I had just ended a three-year relationship so I was balancing my happiness for my friends with my own grief at my lost relationship. I knew, at that point in my life, I was on an accelerated growth path and I needed to be true to myself and go on this journey.

I was constantly reminded me that I didn't have what I wanted in my life and it seemed that everyone else did. Second, I didn't feel as if I could relate to my friends the same way anymore. Understandably, their focus was entirely on weddings and starting the next phase of their lives. I felt alone and unable to relate to them, and vice versa. A third challenge I faced was to examine my current situation as well as the choices that I had made in the past that didn't give me the results I wanted. A big part of this process was to examine my belief system and how I grew up. I found it difficult to be in such close proximity to my family while I was going through this process. When you are close to your family it is very easy to slip into family roles that you played during your younger years rather than acting as the person you are today.

I moved to San Diego without knowing a single person there. Everything was new to me. I didn't have one friend with whom to hang out. My job was new; my studio was new. It took me about six months before I had any semblance of a social life. I would go home from work at 6 o'clock each night and read, process, and design what I truly wanted out of my life. What was great about it was that I was able to learn what was important to me and what I needed in friendships. I was able to meet people who were interested in the same activities as I was. I was able to form deep, intimate friendships. I remained very close with my friends from San Francisco, but at the same time, I had developed a new, more mindful way of living for myself. I was able to design my dream life and have it full of everything that made me happy and fulfilled. I had gone from doing the same things every weekend that I had done all through college to having a life full of growth, challenge, and intimacy. You may not need to go to the same extremes that I did, but I wanted to share my story to let you know that it's possible to create a rewarding, supportive, loving peer group even in a new environment.

- Daily prayers and gratitude. The last tool I will share with you in this chapter is the practice of daily prayers and gratitude, something that has helped me immensely. This is a simple practice of stating what you are grateful for each day, as well as soliciting what you would like to manifest into your life. It does not matter what your religious beliefs are. This is a practice that anyone can use. Each morning I like to go sit outside, preferably at the beach and state everything and everyone I am grateful for in my life. I find that even on days when I feel as though nothing is going right, my gratitude list goes on and on. This activity in itself makes me feel great and usually I forget about what was bothering me. I practice stating my intentions the same way every day. I ask my higher power to bless me with whatever it is I feel I need, such as strength or compassion. I think you will find that just identifying what it is you need, as well as focusing on it, usually attracts these things into your life. I also recommend using this time to ask your higher power to bless anyone in your life with whatever they desire.

I have just shared a handful of the tools that I have found valuable on my path toward learning how to listen to my inner voice. I know that these will be useful for you. All of these tools are designed to help you gain clarity and to realize what you truly desire in your life. Enjoy them!




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Top 7 Exercise Plans For Arthritis


Arthritis sufferers are being told they must exercise - and this can be a daunting thought when you are in so much pain and full of stiffness and so tired from the lack of sleep, because the pain and discomfort keeps you awake half the night.

You certainly can't do any high impact exercise.

However, there are plenty of low impact exercises that have helped a lot of people to ease their pain, reduce their stiffness, giving them more balance and stability. As the body relaxes less pain is experienced and you are able to sleep better, which makes the whole day look so much better.

Exercises in the pool. Doing your exercises in water is easier on your joints, the water's buoyancy supports your body's weight which reduces stress on the joints and minimizes pain. But you still need to be careful to not over do things at first. You can walk in the shallow end of the pool, especially if you find walking normally too painful. Unfortunately, not everyone has access to a pool. You do need to bear in mind that exercising, swimming and walking in water are not bone-building exercises.

Yoga actually began more than 3,000 years ago in India. The word yoga is Sanskrit (one of the ancient languages of the East). It means to "yoke," or unite, the mind, body, and spirit.Yoga includes physical movement, and certain lifestyle practices. Training your mind, body, and breath correctly is fundamental. The physical part of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting. It has been noted to improve your flexibility, strength, balance, and stamina. In addition, many arthritis sufferers who practice yoga say that it reduces anxiety, pain, and stress, improves mental clarity, and even helps them sleep better.

Pilates can easily be tailored to your individual needs where contracting muscles without moving joints can be useful when joints are inflamed. Then there is the movement of both muscles and joints helping to build strength and mobility. Pilates like most exercises recommended in this article pays particular attention to breathing correctly. For an arthritis sufferer there are what is called closed chain exercises, they put less strain on the joints while working muscles groups.

Callanetics once popular, very popular and well known is coming back with a program for people with arthritis type conditions. "Callanetics is a unique program that works your muscles with very small and very intense pulses. It's a technique that gets results because every movement is mindful and precise (each pulse moves less than an inch). The concept was invented in the 1980s, but these movements have truly "evolved" (with new progressions that incorporate spinal stabilization, pelvic floor engagement and Pilates elements). It has a very refined feel - quiet piano music, methodical instruction and lots of between-move stretches".

Qigong is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention. Qi pronounced chee means the life force. Gong pronounced gung means accomplishment. Qigong practice involves a posture, (whether moving or stationary), breathing techniques, and mental focus. The gentle, rhythmic movements of Qigong reduce stress, build stamina, increase vitality, and enhance the immune system. It has also been found to improve cardiovascular, respiratory, circulatory, lymphatic and digestive functions. It also creates a balanced life style, which brings greater harmony, stability, and enjoyment.

Tai Qi It is increasingly being recognized that regular exercise reduces pain, fatigue, and depression, especially through the ancient art of Tai Qi. Tai Qi integrates mental and physical exercises to achieve a more complete, in-depth solution to the problems facing sufferers of arthritis and osteoarthritis. Gentle stretching and strengthening movements, exercises to increase the joints' range-of motion, cardiovascular work, in conjunction with mental exercises. Deep breathing and visualization exercises help evoke healing energy and spirituality to reduce inflammation and stress. The mind-body exercises for arthritis can be modified and performed on a chair you are able to do them standing and moving slowly.

Walking has always been good for any condition. You can decide how far you can walk, you can walk as slow as you like at first. It is free and allows you to get fresh air and some UVs. Make sure you have walking shoes on with plenty of shock absorbency, making the experience as low impact as possible. You can wear a pedometer, this will tell you exactly how far you are walking each week - this will enable you to set goals.

Remember these exercises will not cure your arthritis but if you make one of them part of your life with other lifestyle changes you will make a huge difference to your condition, especially if you change your diet. Some people have told me they just don't have the money for classes. So what can be done instead - second best thing would be a DVD that specializes in the older person, or is designed for someone with one of the many types of arthritis conditions. Walking is free and safer with the right foot wear.

Just start off easy and build up gradually.




Sonia Jones ND

Naturopath, nutritional therapist and author of three published books
http://www.arthritisalternativetreatment.com
http://www.nutritionwithsonia.com




Lose Weight With Yoga and Meditation


Yoga is a series of postures meant to relax and stretch your body yes, but it also allows you to increase your flexibility, strength & balance while becoming more in-tuned & aware of your body's needs & subtle changes. It's the new found body awareness that will help you to lose weight using yoga.

If you allow it to you, yoga can help you find your own inner truth and therefore tap into the reasons why you reach for food long after you are full.

Meditation on the other hand will also help you to gain internal insight & awareness into yourself. Traditional meditation is as simple as lying in corpse pose - lying on your back as if you are sleeping, with palms open and facing skyward, legs spread slightly apart, arms outstretched 45 degrees away from your body, head facing forward, eyes closed. Another traditional for meditation pose can be to sit with your legs crossed, sitting tall with palms facing upward with the thumb and index finger touching.

With all meditation poses it is key to breathe - inhale & exhale slowly. Pay attention to your breath and notice where it moves throughout your body. Notice how it really feels to inhale & exhale. Give yourself your undivided attention. No music, no blackberry, no cell phone, no television and no books. No noise should surround be you. I know for some of you that will be the hardest challenge to not allow noise or other daily distractions to permeate around you.

Apart from these poses one can also be in a mindful meditation while walking, gardening, cleaning or even eating. How many of us truly pay attention to what we are eating? Once you are working on your meditation practice it can be expanded to all areas of your life including eating. What that means is when you put something in your mouth you must truly taste it, savour it and feel it nourishing your body. You must ask yourself some questions:

Do you eat your food so quickly that you don't even give yourself the opportunity to do that?

Do you eat while doing other activities so that you can't be more mindful of what you put in your mouth?

Are you thankful for the food that you are eating?

Can you say a small prayer of thanks for the food that you are about to eat?

Can you chew your food more to really enjoy it?

Have you looked at your food and recognized if it is or is not actually providing your body with the nutrients that it needs?

Becoming more aware of your body will allow you to become more aware of how your body feels and the food that it truly needs and desires. When you reach for that donut or cookie, start asking yourself why are you reaching for this food? As your awareness grows, you will start to eat less and eat more healthfully.

Losing weight through meditation and yoga is a slow and gradual process and not a quick fix weight loss solution. Remember that in the race between the tortoise & the hare, it is the tortoise that won. Slow & steady always wins the race especially when it comes to losing weight through yoga and meditation. You don't want to crash & burn like the hare.

Your meditation practice can start off for simply 10 minutes twice a week first thing in the morning when your home is the most silent. Then gradually work yourself up to a daily practice. Your yoga practice can start off once a week with a Hatha, Ashtanga, Moksha or Bikram class, then gradually move to twice a week. Remember that variety is the spice of life so be sure to try different yoga styles and to incorporate other activities like running, weight training, kettle bells, swimming, and spin classes to really ramp up your results. You can also start your yoga practice at home doing 3-5 Sun Salutations each morning.

Yoga & meditation can help you to lose weight by bringing your awareness to how your body truly looks, being mindful of what you put in your mouth and helping you to recognize when your stomach is full.

Just think of the tortoise and the hare and desire to be more like the tortoise in 2010.




Davelle Morrison is a certified Yoga Instructor & Personal Trainer and Co-creator of FIT, FIRM 'N FAB Fitness, Nutrition & Wellness for Women. Join the FIT, FIRM 'n FAB team for a weekend fitness getaway in January 2010 and ONLINE BODY TRANSFORMATION Program at [http://www.fitfirmandfab.com/] where you will learn techniques to lose weight using yoga and meditation.