Staying on Track

The holidays are here so NOW is a good time to consider how you would like to feel come January 2nd!

Many people "give up" on health and fitness over the holidays and end up with the physical "baggage" to prove it. Weight gain can be avoided over the holidays without sacrificing the celebrations we all love to have. Here are some tips to keep in mind and help you through...

1) "The Holidays" are usually considered to be the period of time between Thanksgiving and New Year's, so roughly about 6
weeks. Over those 6 weeks your average person will tend to gain 5-8 lbs. if they aren't careful about how they choose to
celebrate. Here's some news... in my estimation, Thanksgiving, Christmas Eve, Christmas Day, New Year's Eve and New
Year's Day add up to 5 days, not 6 weeks of celebration! Having a big meal one day won't totally derail your weight loss/
maintenance efforts as long as you continue to eat healthy foods and portion sizes the rest of the time. Sometimes I think
we just need to change our perspective on the holidays. Too many people use the 6 week holiday as a great reason (or
excuse) to "treat" themselves to cookies, candies, desserts, large meals, snacks, too much alcohol and too little exercise.
The reality is that you don't need to throw good habits by the wayside for 6 weeks and then try to do damage control on
January 2. This year, why not try to limit your celebrations to the actual holiday and honor your healthy eating habits and
exercise program outside of that? I guarantee that you will notice a difference!

2) Are you thinking, "There is no way I could do that! I have too many office parties & family functions to go to, too much
Christmas shopping to do, I'll be away from home and can't get to my gym, I will be on the road and eating in restaurants
too much, etc."? I'll tell you what I'm thinking... "Too many excuses!" And here's what you can do about it:

3) "I have too many office parties & family functions to attend to be able to stick to my healthy diet."
Bologne! Just because you have a party to go to doesn't mean your eating habits need to change dramatically! Magazines
will tell you to eat something before you go but unless you are starving, I think that's a terrible idea. In my opinion, that
rarely stops anyone from eating more at a party and simply adds additional calories to what you are about to consume. I try to follow the RULE OF ONE: If it is a potluck situation, make sure you bring a healthy dish like a yummy salad, veggie platter with hummus, fruit plate, or something else you know you could eat and be satisfied with. Then allow yourself to have ONE appetizer or small portion of a food you wouldn't normally eat - but make sure it is just one. And that's it! I'm telling you that you won't gain weight if you follow the RULE OF ONE. Make it apply to your beverage consumption as well. You don't need to have 4 or 5 drinks to have a good time, and if you do, maybe you need to reconsider why you went to that party! If it's a cocktail or dinner party without many healthy choices, have ONE portion of something that looks good and make sure you eat something healthy when you get home. Keep in mind that you don't HAVE to eat at these gatherings... you CHOOSE to eat. Remind yourself that you always have a choice instead of telling yourself that you don't.
After the party is over, go home, get a good night's sleep and return to your healthy eating habits the next day. If you
receive a lot of gifts of holiday candy and specialty foods that could set you off track, either give them away, throw them
away or request that people don't give you gifts of food. It's not mean... it's saving you a lot of extra work in the New
Year and is a much better gift to your heart and your hips!

4) "I have too much shopping to do and no time to eat well or exercise."
Hmmm... Me thinks there are ways around this one! What this requires is careful pre-planning! Do your exercise in the
morning or at lunch for the next few weeks. That way it is done for the day and after work you can do your shopping. Or,
do a lot of your shopping on-line! It takes a lot of the stress and hassle out of holiday gift giving! And, you can have a
healthy meal cooking on the stove while you shop! The key to this, really, is to decide that your fitness and eating
routines are important to you and to create a schedule that will accomodate all that you have to do. Plan ahead for the
week! You can do it!

5) "I'll be away from home and can't get to my gym."
That's what exercise bands or tubes are great for! They pack easily into a suitcase or carry-on bag and can give you a
great workout. I will be bringing mine on holiday with me and plan to do little 30-minute workouts every other day.
Also, you don't need equipment to do squats, lunges, push-ups, dips, crunches, jumping jacks, running, walking or
hiking! All you really need is a little space and the DEDICATION to do it! I know you can!

I truly believe that we can fully enjoy the holidays without having to pay for it in January. The biggest mistake people make is to give up and figure that they are destined to gain weight... like they have no control. Keep in mind that you DO have control, that you CAN make good choices and that you ARE going to enjoy the holidays without letting go of the good health you've created in your body!

Happy Holidays!

Back From Hawaii - finally!

Well, it's been a while, but I'm back!

No, I didn't get lost in Hawaii... though I wish I could say that I've been enjoying the beaches there this whole time!

After I returned, life presented me with some challenges and surprises which stole my focus for a while but eventually, life moves on and either normalcy is restored or a new way of being is created. In my case, it is a little bit of each.

The great news that has come out of the past five months is that I am 16-weeks pregnant with our first child! David and I are both so excited and we can't wait to find out if it is a boy or a girl. I said this morning that I wouldn't mind fast-forwarding the next five months to the point at which the baby is already here but, as with most things, it is the process that takes you there which makes the experience that much more enriching. I suppose I can wait, but it will be hard!

At first I wondered how being pregnant would affect my fitness routine. I quickly found out that when you feel sick to your stomach all day long, working out isn't high on the priority list! It proved to be very difficult for me to motivate myself to get up and even just go for a walk but most of the time when I did, I felt better as a result. I'll be honest and admit that for about a month, I did very close to nothing. It was hard to eat but I felt sick if I didn't. I barely had the energy to get up and walk around the house but I knew that I should. I had to give up on my regular gym routine but felt good about getting there to do some cardio once a week! What I realized was that I was giving my body exactly what it needed - rest! There is a lot going on in a woman's body during the first trimester and I felt that honoring my body by giving it rest and the food that it was craving (healthy or not!) was what I needed to do. Luckily, the nausea started to taper off around week 10 or 11 and I was feeling much more like my usual self.

I started exercising again and felt like I was starting from square one! In aerobics class, I got winded after 5 or 10 minutes and when out for a jog, had to walk after about a mile. It was a terrific reminder for me of what it feels like to start exercising for the first time. It's not easy! But, the good part is that the more consistent you can be with your workouts in the beginning, the easier they get!

It didn't take too long for me to get back into shape and I found that the exercise helped improve my appetite. That may not sound like a bonus to many women but I actually lost weight during my first few months so some extra stimulation helped me catch up with myself again. And I'll be honest again, I wish I could say that it was all brown rice and veggies on my plate but the sugar monster caught up with me and kept knocking on my door! I've since learned that a growing, developing fetus loves fat (healthy fats like fish oil, olive oil, avocado, nuts, nut butters, low/high fat dairy, etc.) so the fetus ends up sucking a lot of the fat out of the mother's body. I though that sounded great! Suck it up, baby - maybe then it won't make it to my thighs! However, I also learned that when that happens, it leaves the mother craving sugar/carbohydrates which is probably why a lot of women feel extra hungry and fill themselves up with the very foods that do create unhealthy weight gain. Since the baby is loving those healthy fats, the best way for the mother to stay well nourished and avoid unhealthy cravings is to eat more of those good-for-you fats. I've found that it works pretty well. (Throwing a good amount of fiber in there helps too. Food like oatmeal, flax seed, sprouted grain bread, brown rice, quinoa, beans, soups, fruits and veggies are very high in fiber and will help keep you feeling satisfied and help prevent constipation!) My husband David loves healthy fats and is making sure that I take a teaspoon of Cod Liver Oil (lemon flavored!) every morning. It is supposed to be rich in DHA, a fat that is excellent for brain and neural development. I take it in the liquid form, rather than a capsule, because it absorbs into the body better but the taste (for me) leaves something to be desired! However, I know that it is great for the health of our baby and I've started to see it as an early act of love.

So, it seems that I am entering a new phase of my life and I am looking forward to all of the changes it will bring. I feel very fortunate to be working in the fitness industry for it is a very versatile business! I am being trained to teach a post-natal fitness class called "Stroller Strides", which will allow me to teach with the baby in a stroller once it arrives. Stroller Strides is a great program and it has locations nationwide. To find a class, visit the web site: www.strollerstrides.com. In the meantime, I am teaching a BOSU Fitness class at a local gym and I hope to start training some other pre/post natal clients in personal one-on-one sessions. (If you live in the San Diego area and are interested in training, please let me know!)

While many things seem to be changing, what hasn't changed is my desire to know myself on a more intimate level. It has been the reason behind the quest to "Find My Balance" and it is still a work in progress. Maybe it always will be but the most important thing I have learned over the past five months is that inner strength comes from trusting yourself and knowing what you believe in. A house built on shaky ground will crumble when blown but a house built on solid rock will never waver. Part of knowing who you are means knowing what you believe in. When your values, faith and beliefs are solid, so is your foundation.

There are a lot of forces out there that will want to challenge who you are, how you live, and what you believe. I know that it has at times made me feel like I am standing on the other side of the fence, all by myself! But it is those beliefs that set me apart, that make me who I am, and that give me the strength to stand solid on my own two feet.

So, stay tuned, (pregnant or not) and support a lifetime of healthy bodies, healthy minds and healthy hearts!

Cultivating Conscious Awareness

My spirit is asking me to slow down.

Cultivating awareness and mindful consciousness of self is a difficult process, mostly because of how different you feel after you've begun. But it is a journey that I wish all of us would take because ultimately, it leads to a greater understanding and appreciation of who we are as individuals and how we relate to and affect those around us.

What the journey entails is an inner awakening, an arousal of the spirit, and for me, a desire to live the best, most fulfilling life possible. I've had many enlightened moments and experiences in my life - some brief, others lasting for months - but the process first started for me 7 years ago, at the dawn of the new milennium, when I decided that I no longer wanted to live a surface-level life.

I took a 3-week vacation to New Zealand to visit a good friend and see a new place, over Christmas/New Years of 1999/2000. I didn't expect my inner life to change as dramatically as it did over those 3 weeks. I had graduated from college 6 months before and had spent the time since graduation basically goofing-off. I made choices that kept me rolling with the crowd and that appeared to be making me happy. The problem was that my behavior wasn't feeding my soul. In fact, it was slowly deteriorating it.

I didn't fully realize or appreciate this until I was removed from the environment I was functioning in. The 3 weeks I spent in New Zealand brought new health, vitality and inspiration into my life. I spent most of my time hiking and backpacking out in nature, for the most part, alone. It felt Great! I connected with myself and my spirit in a way that was truly profound. I felt a sense of clarity that was rejuvinating and a sense of inspiration that was strengthening. I made some soul decisions during that time away that set me on a new path, in a new direction.

I decided that I no longer wanted to be a pretender. I no longer wanted to live on the surface. I wanted to be authentic and real. I wanted to cultivate real experiences in life rather than stage false ones. I was excited about my discoveries and couldn't wait to get home and share myself with my friends.

What I realized upon returning to the environment I left was that I had changed, but it hadn't. I tried to find ways to fit back into my environment but found it to be extremely difficult and very unfulfilling. Change is a very dynamic and personal thing. Most creatures fear change which is why people rarely do. One person's change can appear to be threatening to the rest of the group, who may not want to or be ready to change. For me, however, because the change was at a spirit/soul level, it was pretty much impossible to go back.

I have struggled with moving forward, in a number of ways, ever since then. Because of my new-found consciousness and understanding of myself, my relationships because increasingly difficult. I wanted those I cared about to become more aware themselves. I wanted to share this idea of authenticity with them so that we could connect on a new level. What I've realized though is that awareness and consciousness don't happen for everyone and they certainly don't happen just because you'd like it to.

Life experiences build up walls around us, some of them so thick and deep that we can't access our souls. It is an obvious form of self-protection. In one way, it is a beautiful thing, this innate need to protect our souls. In another way, it can prevent us from accessing the part of ourselves that so badly wants and needs to authentically connect with others in our lives. It is these very walls of protection that keep us from loving ourselves and others fully and that lead to destructive internal and external behaviors.

I believe that part of our purpose here, part of the journey, is working to take down our walls so that we can finally commune and connect with our spirit, our soul, our God. God lives inside each one of us and the closer we can get to that piece of spirit within, the closer we are to the essence of our being: to peace, to happiness, to joy, to security, to wisdom, to knowledge, to enlightenment.

Knowing this can actually be quite frustrating, especially when dealing with loved ones who are so steadfastedly living behind their walls. I've found that I am now so much more sensitive to energy I encounter in myself, in other people, and in my environment. It doesn't always feel good and it can actually be quite depleating if it is not properly managed.

This is the stage I am currently in. I am aware of the fact that I have developed and accessed a deep part of consciousness that makes me more aware of myself and also makes me more aware of the energy embodied in others. It is an interesting yet oftentimes lonely and frustrating place to be. I believe it is a necessary stage to go through in order to progress on this journey.

What this stage is asking me to do is to work on my relationships with other people - to make myself and my spirit understood. In certain ways, I still feel bound the person I was before I woke up and it makes it difficult to continue moving forward. I am not necessarily interested in cutting ties - I am more interested in discovering how I can genuinely and authentically honor my spirit and my new self within the context of these relationships. With some, it may not be possible but I believe that true wholeness is lived and experienced when you can successfully do that. I also believe that like-attracts-like and if you can truly honor and embody changes to your spirit, you will end up finding like-minded individuals who can connect with and feed your inner being. (It is no coincidence that I met my husband 5 months after my trip to New Zealand.) I'm finding that it is not easy but at least I've identified that which needs to be done so that now I have a place from which to move.

It all started today by making the decision to honor myself - my spirit and soul - and what I was feeling. When we ignore our spirit, we will find ourselves slowly depleating. Once uncovered, the spirit needs to be fed regularily with quality, substance and love. Self-care requirements increase and become that much more important because the divinity within you is exposed.

What a blessing to know how close we can be to God if we give ourselves permission to take down the walls which keep us separated from Him. It it true that true beauty lies within. The more honest and authentic we are about ourselves, the more it can and will be seen.

Coming Soon...

I'm off to Hawaii to visit with my sister-in-law and niece for about a week! It will be the perfect way to recouperate from the race and have time to connect with my family.

I look forward to swimming, snorkling and maybe even scuba diving; hiking and walking along the beach; trying different fitness classes offered by the resort; oh yea... and laying in the sun on the beach!

I always enjoy my vacations more when I am able to remain active. I love to move and being away from home gives me the opportunity to break out of my routine and try new things! I've found that some of the best ways to experience a new place is by walking, running, swimming, hiking or biking through it. So no excuses here! My vacation will be filled with plenty of fun activity.

I am also excited about everything that will be happening upon my return. This summer will be very busy in terms of BOSU product and programming development. We will be introducing a number of exciting new products, programs and systems that can all be seen and learned about at www.bosufitness.com.

In addition, I will be launching "Jennifer Weck's Self-Help Coaching" service at www.self-helpcoach.com. Further details can be found on the web site's home page.

And of course, my blog will continue to offer inspiration, motivation and support and will embark on a few different series focusing on specific areas of diet/nutrition, exercise and healthy, balanced living.

Summer is finally upon us! I hope the warmer weather and longer days inspire you to get outside, move your body, and enjoy all of the wonderful, seasonal produce available to us for a few short months! Until next week...

ALOHA!

Dear Mr. Burnside, I did it!

I became a runner 15 years ago when I joined the Cross-Country team as a freshman at New Trier High School.

Pete Burnside was one of our coaches who focused primarily on coaching the freshman. He was an older man, probably in his 60's at the time, and had one of the most gentle hearts I have ever seen.

My friends and I didn't take our sport very seriously. Most of the time, we would run with the group around the corner, or until we were out of the eyesight of our coaches, and then sit on the sidewalk and talk until we re-joined the group on their way back in!

I joined the team because my parents told me that I had to choose some sort of after-school activity to get involved in and Cross-Country was a non-cut sport, meaning that anyone could do it. I had played basketball in 7th grade but aside from that, had never been very athletic. I went to a very competitive high school and knew that if I wanted to participate in sports, it would have to be one that didn't require try-outs.

Needless to say, I wasn't very dedicated to running in the beginning. Frankly, I hated it! I was much more interested in partying and all things social in high school so the early morning Saturday meets really interfered with my late-night lifestyle!

It certainly wasn't rare for me to come in dead last at any given Cross-Country meet, trudging myself along each of the 2 long, arduous miles of the course, most of the time ending in tears of pain and exhaustion. I remember one time, I was so far behind everyone else that they closed the course down and left the finish line because they thought the race was over! My Dad was quick to point out to them that there was still one runner left who was going to finish the race. My parents both came to every meet and I have fond memories of my Dad walking along side of me while I "ran", giving me the kind of support and encouragement that only a parent can. Thanks, Mom and Dad!

My whole high-school running career wasn't as pathetic as I am making it sound - these stories mostly chronicle my freshman year on the team and I tell them to invoke good humor.

For some inexplicable reason, I decided to join the Cross-Country team again my sophomore year and this time I tried a little bit harder. It still wasn't a priority in my life but I did want to improve and I didn't want to feel like a quitter, like running had conquered me. That year, I ran a bit stronger and started to see improvement. I experienced the triumph of clocking a Personal Record (PR) and started to enjoy myself a little bit more.

I ran Cross-Country for one more season, my junior year, but ended after that. It wasn't until my freshman year in college that I started running again and kicked-off my career as a long-distance runner.

Since then, I've asked myself many times, what was it that kept me running in high school when all I thought I wanted to do was stop? The only answer that seems to make sense to me now is support and encouragement.

My parents were with me every step of the way and so was Pete Burnside.

Mr. Burnside saw me struggle with running at each and every meet. Often, he and my dad would talk at length on those Saturday mornings and he paid close attention to each of us on the course. He also paid attention to us at practice so eventhough we thought we were pulling one over on him, I'm sure he knew about our sitting around the corner trick.

The magic was that he didn't get mad. He didn't ever yell at us or berate our performance. If that had happened, I don't think I would have come back. Instead, he believed in us and our potential and encouraged us to just keep going. He kept me going for 3 years but also now for 15. Because of his gentle demeanor, spirit and support, I became a runner at heart.

As I passed through a water station at mile 23 of my first marathon yesterday, one of the station volunteers handed me a cup and said, "It's all about heart now"... And he was right. The heart of a runner is strong, committed and enduring.

Running isn't always about getting there first. It is more about the road you had to take to get there. I finished the course in 4 hours and 15 minutes and each time I started to think about crossing the finish line, I made myself come back to the actual place I was in at that moment and savor and relish that experience while it lasted.

Of course, runners always want to do their best but it's such a personal experience that you are only as competitive as you want to be. 15 years ago, I didn't want to compete but for some reason, I still wanted to run. 8 or 9 years ago, I did want to compete and trained myself to become a competitive, medal-winning half-marathoner. Today, I just want to run and experience the joy of going places I have never gone before, and prove to myself that what wasn't achieved yesterday can still be achieved today or tomorrow.

I like to have the freedom to choose how hard I push or how much I dedicate myself to any activity or sport in my life, meaning that I like to get there on my own. If my coaches had come down too hard on me and my performance, it could have run me right off of the team. Instead, Mr. Burnside was able to instill the true values and principles of running into my heart so that I could access them when I was really ready to use them. It is a gift for which I am truly grateful.

For me, success in running was simply a matter of priority. In high school, I had higher priorities than running. In college, the opposite was true and I was more successful. What I believe today is that health and fitness need to be a priority for every one of us. As technologies develop that make our lives more comfortable and convenient, we don't have the luxury to choose not to exercise or eat right. Our bodies and our health will pay for it.

We can all be athletes at heart and runners are a perfect example. Out of the 20,000 people who ran in the marathon yesterday, there were people of all ages, shapes and sizes and most everyone ran all 26.2 miles. We all became athletes because we decided to make running a marathon a priority in our lives.

All of us can access our inner athlete if we decide we want to, and I would highly encourage it. My husband David is developing an amazing system that gives anyone and everyone an easy way to access their inner athlete. Details can be found on the web site: www.bosufitness.com and will be shared more fully in the days and weeks to come.

So Mr. Burnside, I wish I knew where you were today. If I could tell you that I finished a marathon in 4:15, I know you would be proud!

I also know that you'd tell me, "I knew that you could do it."

"Success in Life", by Mark Twain

"All you need in this life is ignorance and confidence; then success is sure."
- Mark Twain

I came across this quote today on my Google home page and I was struck by its significance.

I've come to learn that success in life is often times a result of taking risks. Sometimes the difference between one who succeeds vs. one who doesn't is that the successful one is the one who took a chance, who wasn't afraid to put it all on the line in exchange for achieving greatness. This type of success is the perfect balance between healthy amounts of ignorance and confidence and the results can be life-changing.

The reason why is this: without a healthy dose of ignorance, it is too easy to discount everything as too hard to do, impossible to achieve, too uncertain to risk. We know a lot these days about many things and the world tends to scare us into believing that we are helpless. We are conditioned every day to believe various things about ourselves and our world which can end up boxing us in. We start to believe that things don't, can't or won't change and that simply is not true.

I am less than two days away from running my first marathon and because of this quote, I know I will succeed. What makes me ignorant is the fact that I have never run this far before but I am confident that I will finish because I have been dedicated to my training since January.

Prior to committing to this goal, I could have analyzed all of the reasons why I shouldn't do it: the time commitment, the fatigue, the muscle aches and pains, the need for proper rest, sleep, hydration and nutrition that might affect my social life (God forbid!). Maybe if I had dwelled on these facts and weighed them all completely, I would have decided NOT to do it... And what a shame that would have been!

Instead, I chose to be ignorant to the fact that training for a marathon can be another full-time job because I want to achieve this moment of greatness in my life and weighing the "cons" too heavily could have prevented me from doing so.

They say that "ignorance is bliss" and it's clear to me why. However, I think the most productive, safe and effective type is what I call "healthy ignorance". Different than being oblivious, healthy ignorance is an attitude or state of mind which is educated enough to anticipate or understand a particular outcome but free and courageous enough to move forward regardless.

This is where the critical aspect of confidence comes in. I was able to be "healthfully ignorant" because I was confident that after training for 21 weeks, I would be well prepared. Without some sort of confidence, it is almost impossible to be ignorant in a way that will still yield successful results. Had I only been just plain ignorant to the effects of distance running, I perhaps would have tried to run the marathon without proper training (aka: confidence) and would have likely been unsuccessful.

Without healthy ignorance and confidence, it is hard to take risks but taking risks is what so often drives success. It all goes back to breaking out of our "box"; the walls we have built around us based on the experiences in life which have conditioned us. I believe that anything in life is possible if you give yourself the chance.

Don't be afraid to take reasonable risks - don't be afraid of changing your life! Believe that anything you want to do IS possible and within your reach. It is the powerful combination of healthy ignorance and confidence that will lead to success.

Wish me luck on Sunday! On second thought... I'm confident that I won't need it!

The Real Secret to "Anti-Aging"

The quest for eternal youth is more popular today than ever before. People spend thousands of dollars on various hormone therapies, surgeries, and skin interventions to delay the onset of the inevitable – aging.

Today, a woman’s life expectancy is estimated to be 80.1 years. Men live an average of 74.8 years. Interestingly though, scientists have found that genes influence only about 30% of a person’s ability to live longer than the current norm. That leaves 70% up to factors we can control like lifestyle habits.

We can’t deny the fact that every one of us will get older. However, recent anti-aging research has shown that the effects of aging are largely preventable. In its simplest terms, the key to tapping into the eternal wellspring of life is balance. Extreme lifestyle habits and behavior create stress in the body - stress being one of the leading causes of lifestyle diseases. Managing your stress by living a balanced lifestyle will quiet your mind and your body, thus giving your body's systems the opportunity to heal themselves.

Research has also proven that cells deprived of oxygen over time will die or become dormant. Increasing the availability of usable oxygen in the body is critical to a person’s longevity. Balanced exercise, meditation, and dietary habits will support the body systems as they age better than extreme lifestyle habits which oftentimes create imbalance.

Exercise: A balanced exercise program will support the uptake of oxygen in the body and can maintain the stamina, muscle strength, balance, and bone density that increases with age. Daily cardiovascular activity like walking, jogging, swimming, hiking, biking or dancing for 30-60 minutes coupled with strength training 2-3 days a week is a great way to keep the body youthful and strong. Inactivity and over-exercising can each tax the body and create imbalances which may lead to lifestyle diseases.

Meditation: If a high-paced lifestyle is unavoidable for you, it is even more important that you make time to balance that stress with a very calming activity. Developing a practice of meditation quiets the mind, which quiets the body and allows for the body's systems to heal themselves naturally. Deep breathing during meditation also circulates the oxygen we need throughout the body. Many people go through an entire day without breathing deeply, a practice that limits our oxygenating capacity. Find 20-30 minutes each day when you can sit or lie down in a quiet, dimly lit room that is free from distractions. Play some gentle music, light a few candles or burn some incense, close your eyes and let yourself relax. Visualize yourself in a place or time that you felt the most comfortable and relaxed. Sit with that image and let the memory of that feeling sweep over you. Meditative states can also be reached during activities like gentle yoga, massage, acupuncture or time spent in nature. The key is to reach that place of calm where the body feels free to let go and heal itself.

Diet: The dietary anti-aging buzz word is antioxidants, or nutrients that neutralize free radicals and slow down basal skeletal muscle oxidation (or muscle tissue break-down). Dietary habits that support anti-aging and antioxidants in the body include eating a diet rich in carotenoids (dark-colored vegetables like tomatoes, carrots, squash, and spinach), flavonoids (blue and purple berries), zinc (oysters, clams, poultry, whole grains, lean beef), vitamin B6 (bananas, potatoes, kidney and pinto beans, clams), and vitamins C and E and water. Moderating your consumption of alcohol and caffeine to one to two cups of each a day is highly suggested. Alcohol and caffeine contribute to unhealthy cell regeneration which will speed up the aging process. Avoiding tobacco and other smoking products is also a necessity. Smoking impedes the circulation of oxygen within the body and also creates deep wrinkling of the skin and premature age spots.

Mind: Last but certainly not least, Deepak Chopra, M.D., suggests that simply changing your perception of aging can slow the process down. He states that intentions are what trigger transformation in the body. The body is constantly converting our experiences into molecules which in turn affect our body. The experience of anxiety stimulates production of cortisol and adrenaline, or stress hormones. The experience of tranquility produces valium. Experiencing exhilaration and joy makes interleukins and interferons, or powerful anti-cancer drugs. It seems that the way we experience life has a direct affect on hormone production and the health of our body. According to Chopra, the way we think, behave and eat can influence the length of our lives by 30-50 years. Intending to live a long, healthy life by adopting and maintaining a balanced lifestyle will help you do the best anyone can hope for – age gracefully.

Breaking Out of the "Box"

Yesterday, I gave a talk at San Diego City College to their newest group of graduates from the Fitness Specialist Program. I went through the program myself 7 years ago and am often asked to come back to give the students tips and advice regarding how to make it in the fitness industry as a Personal Trainer and/or Group Exercise Instructor.

I ended up sharing with them the 3 main reasons why I started to succeed relatively quickly in my career.

First, I believe that you have to take advantage of every opportunity that presents itself to you and explore as many possibilities as you can. Because I was willing to explore, I opened myself up to a lot of experiences that paved the way to golden employment opportunities in the end. Second, you have to continue to learn. Just because school is out doesn't mean that the learning has to end. I encouraged them all to read and study as much as they can about anatomy, kinesiology, biomechanics, and training methods because with knowledge comes power and the ability to, lastly, break out of the box. One of the reasons why David has become a successful inventor is because he is extremely knowledgeable, well-educated, and creative. Because he has done so much personal research and study of training and the human body, he has the courage and confidence to break out of the box and pave new roads, therefore innovating and expanding the boundaries of training, exercise and movement.

I believe that all of us are capable of breaking out of our boxes - what it takes is knowledge, dedication and passion. It is much easier to allow ourselves to get stuck in our old ways of doing things, to keep ourselves from growing and challenging the way we operate. But that growth and development is the only way that we will truly get to where we can go in life, and the journey is worth taking.

Everybody's box is different. It is simply the parameters around which we define ourselves, our capabilities, and what we believe is possible in our lives. Moving beyond those walls can be challenging but it is not impossible. I happen to be one who finds comfort in my "box" but I become very imbalanced when I stay there for too long. Living with David constantly challenges my own ways of thinking and encourages me to live outside of my box and explore a number of other possibilities that exist. It brings balance into my life as I am able to break out of my box and challenge and redefine its walls as my life grows and expands.

I believe it is a healthy way to grow as an individual. Most of us will always have fundamental beliefs and opinions that will not change and those lay a great foundation and platform from which to explore the world beyond the walls which encapsulate us. The key to staying balanced in life is to stay flexible and open to opportunity, knowledge, and everything else that lies outside of our box.

Savor Your Time

What is Time? According to the dictionary, Time is “the continuum of experience in which events pass from the future through the present to the past”. Does that mean Time is a noun that we can define? Or is it a concept that we can only describe? Regardless of what it is, most of us feel that we can never get enough of it. Even though there are 24 hours in a day, there are very few days we feel that we’ve had plenty of Time for everything that is important to us.

The Greeks had two ways of expressing Time, Kronos and Kairos. Kronos is the Time of the father/masculine world. It was named after Zeus’ father, who maliciously swallowed his children for the fear of being dethroned. It represents Time we live in on a measured basis, through hours, minutes and seconds. It is clocks, deadlines, watches, calendars, agendas, planners and schedules. We fear it, compete with it and try to control it, which is the reason why we’re constantly stressed and crazed. Kronos forces us to do.

Kairos, on the other hand, allows us to be. It is the Time of the mother/feminine and derives its name from Al Qahirah, meaning “the victorious”. It is also referred to as “God’s Time”. You experience Kairos when you are engaged in a heart to heart conversation with a dear friend, lost in the pages of a good book, meditating, praying or making love. Time passes without awareness or concern. In this moment, you are nurturing your Soul.

So the big question is, how do we shift from Kronos to Kairos Time? Unfortunately, the realities of life require us to maintain a certain amount of Kronos Time, for we must go to work and accomplish daily tasks in order to survive. However, you also need periods to step away from the world and calm your mind. We all have our own special ways of finding inner peace, but here are a few suggestions:

Slow down. Instead of trying to finish as many things as possible in a certain amount of time, try completing each task as if it were the only thing worth doing at that moment.

Say no. Many of us fear that saying no will lead to dissatisfaction or failure. But actually, the less you put on your plate, the better chance you have of performing quality work.

Let go. Realize that there are only 24 hours in a day and there will never be any more. Allot yourself efficient time for each thing you need to do and don’t try to complete them all in one day.

Clean up. “The initial step towards finding inner peace is the creation of peace in one’s outer world”. Clean up your house and make room for a small vase of fresh flowers, candles, pictures and anything else that reminds you to smile and breathe.

Be alone. Making time for yourself allows you to recharge your emotional batteries. Do things that you love to do, as well as things you need to do, in order to maintain your physical and mental health.

“Time is Too slow for those who Wait, Too short for those who Fear, Too long for those who grieve, and Too short for those who Rejoice” - Henry Van Dyke

…Savor Your Time!

Beat the Blues... Naturally!

Learning how to manage my moods has played a significant role on the path toward finding my balance. All of us experienced highs and lows in life so it is important to figure out how to best manage your particular moods. The spectrum is broad, ranging from the blahs all the way to clinical depression, but there are ways to deal with them all, many of which can be "natural".

Depression and other mood disorders affect millions of Americans each year, many of whom end up taking mood enhancing or antidepressant medications to manage them. Recent research and testimonials have shown that there may be a more natural way to “rewire the brain” and balance out the level of neurotransmitters that affect our moods. We know that exercise is a great way to reduce stress and improve mood but is it really good enough to manage clinical depression? Major studies have shown that adults with mild to moderate depression who exercise moderately have reduced their symptoms by almost 50%. Interestingly, the most significant improvements came through exercise alone (vs. exercise along with antidepressant medication). How is this possible?

Exercise is one way to naturally stimulate the production and release of mood enhancing neurotransmitters such as dopamine, seratonin and norepinephrine – the same brain chemicals affected by popular antidepressant medications. A recent article in The Washington Post highlights the work of a therapist in Washington who counsels her clients while simultaneously putting them through a high-intensity workout. She feels that the stimulating combination gives her clients the ability to think and communicate more freely and instills in them a sense of accomplishment for having done something good for their body and their mind. The positive thoughts that they generate through exercise, when combined with talk therapy, can help reinforce optimism and positive thoughts and behaviors, thus strengthening positive neural connections in the brain.

According to a theory known as “neural Darwinism”, “people become optimistic or pessimistic based on habits of mind reinforced by specific neural connections”. The title references Darwin’s model of survival-of-the-fittest and similarly states that in neurodevelopment, synapses which are most used will be strengthened while those pathways that are underused will be weakened or destroyed. Therefore, the more positive thoughts you have or can stimulate, the less depressed you may be. This idea of self-mastery truly embodies the significance of the mind/body connection. Exercising control over and within the body can actually bring balance and harmony to the brain!

Treating depression with drugs has recently been the subject of many debates. Many people feel that using antidepressants limits the ability we have to exercise control over our own body and mind. If you, or someone you know, are experiencing symptoms of depression and are not already exercising regularly, you may want to try establishing a consistent workout routine before you start taking medication. It is important to note that the subjects used in the previously mentioned studies were ones dealing with mild to moderate depressive disorders. There certainly are instances in which medical intervention and prescription medications may be necessary and at times, life saving.

The point is not to underestimate the power of your feelings. If you find that in general, your mood could use a lift, try exercising. Working out will stimulate mood enhancing hormones and neurotransmitters, oxygen production and circulation for energy and alertness. It will also improve your body image and self-confidence as you start to get fit! Even better, try exercising with a friend whom you trust. Sharing some of your feelings may give you some of the relief you need. If after a few weeks your mood has not improved, talk to a doctor to see what additional therapies may be good for you.

I've found that exercise helps bring me back to my center, to my core, and most often gives me the boost that I need to change my mental state and focus on something positive. The more time we spend swimming in waters of positivity, the less time we have to wallow in negativity. Finding your balance will help keep you afloat.

Working Out Your Issues, The Latest Twist in the Exercise-Mental Health Movement: Do Crunches While Talking Through Problems, John Briley. http://www.washingtonpost.com/wp-dyn/content/article/2005/06/13/AR2005061301418.html

Keys to Lasting Weight Loss, Part II

Just after I finished writing about the Three Keys to Lasting Weight Loss, I came across the latest edition of US Magazine featuring Janet Jackson on the cover. The headline blares, "J.J. loses 60 pounds in 4 months!" and tells readers that inside, they can find out exactly how she did it.

Naturally, I had to read the article and what I found was pretty much what I had expected: a crash diet coupled with intense exercise. What I'm here to tell you is that this is NOT the way to go and here's why...

In the article, Ms. Jackson reveals the lifelong struggle she has had with her weight and if you have ever followed her career, you have seen her weight fluctuate significantly. Prior to this 60 pound weight loss, she had packed 180 pounds on her 5'4" frame and this was only one of many cycles she has been on in her life.

I skimmed the article to find details of the diet and exercise plan that caused her latest dramatic weight loss. I found that her nutritionist has her eating 1,150 - 1,450 calories per day and her trainer "runs her ragged up to six days a week".

Hmmm... It's no wonder why Janet never seems to be able to SUSTAIN her weight loss! That certainly doesn't sound like a program that anyone can maintain for life.

I am a big fan of Oprah Winfrey and I also find her personal struggle with weight loss to be fascinating. Over the past 20 years, we have seen her weight fluctuate by close to 100 pounds, up and down and up the scale again. Each time she loses weight, she proclaims to the world that she has finally discovered "it" - the secret or key to her weight loss which will keep it off, once and for all.

I've noticed a pattern, though, to each "successful" attempt she has had. Whatever method she has used has barely seemed to be sustainable! An early attempt back in the 80's was impressive. To unveil her new figure and weight loss secret, she wheeled a wagon of fat (to exactly represent the pounds she lost) onto the stage. She looked great and the visual representation made an impact but how was it that she lost the weight? A liquid diet. How long did it take for her to gain it back plus even more? Not very long.

Her most recent "successful" attempt looked like it could again be "the one". She lost a bunch of weight and seemed to be committed to her program. However, as I tuned into her show last week, she was on-air confessing that while she was working on a program in Africa, she completely lapsed on the diet/exercise plan and had put on a bunch of weight. The confession didn't surprise me. Her latest weight loss plan was so restrictive that even I didn't feel like I could (or wanted to) keep up with it! Two workouts a day, 6 days a week; NO alcohol whatsoever, NO "white" stuff (sugar, flour, potatoes, starch, processed/refined carbs, or anything that looked white) whatsoever; NO eating after 7:30 pm, etc. With so many restrictions and such a hard-core workout schedule, it's no wonder that it failed to give her the LASTING results that she craves!

I am not trying to bad-mouth Oprah Winfrey or any other celebrity who has publicly struggled with their weight. In fact, I empathize with them! These people are living proof that losing weight is HARD WORK and having them in the public eye allows us to learn from their mistakes.

The biggest mistake that I see in these approaches is that every time, it is unbalanced. In order for weight loss to last, your plan must be realistically balanced with your lifestyle so that you enjoy sustaining it for the rest of your life. It simply isn't true that losing and then maintaining a weight loss is quick or easy. A trendy diet, pill, or 3-minute workout will not change your life. The only thing that will is your commitment and dedication to living a healthy, well-balanced lifestyle that includes daily moderation in eating and exercise.

The reason why that information is hard to hear, and even harder to impliment, is because it requires us to take responsability for our health and habits - and that can be hard to do! But, I guarantee that doing so will make you stronger - in body, mind and spirit.

Three Keys to Lasting Weight Loss

While waiting to go into my dentist appointment today, I found a copy of People magazine to read in the waiting room. The cover highlighted two women who had each lost over half of their body weight. Both of them had weighed over 300 pounds!

The story talked about how they lost weight the "old-fashioned" way, by commiting and disciplining themselves to following good old diet and exercise habits. The story emphasized the fact that neither of the women underwent any type of weight-loss surgery to reach their goals.

What I found most interesting about the article was how one of the women stated that you can't expect to lose weight and never be hungry. I think she's right! So many fad-diets claim that following their program will be totally satisfying and you will never feel hungry. I think that's a bunch of bologne! In order to lose weight, you must use or burn more calories than you consume in a day. It is natural to expect that you will feel a little bit hungry when your body is functioning at a defecit like that and that's OK. There is a difference, however, between feeling a little bit hungry and starving yourself but the line really is NOT that fine.

So many of us gain weight simply because we feed ourselves anytime we feel sensation in our tummies. What we need to realize is that everyone experiences and stores emotional feedback and information somewhere in their body and for many people, that place is in their stomach! Our bodies are amazing things and they function very well on much less food than most people give them. If you are unhappy with your present weight, then you are probably eating more food than you need. It's that simple.

So what does that mean? Well, the first way to begin losing weight, without changing your eating habits, is to start exercising. If you are already doing that, then it is time to find ways to cut calories in your diet. Changes as simple as drinking water instead of soda, juice, sweetened teas/coffees or any other caloric beverage can cut 100-500 calories per day, depending on how much you drink! That's amazing!

It's actually easier to cut calories out of your diet than you think. Keep an honest food journal for one week to see exactly what kinds of food you are eating and start by finding lower fat and calorie versions of those foods to eat instead. Then progress to making healthier food group choices and choose more fruits and vegetables over processed snacks and desserts. Doing these things alone will definately get you started on the right track.

The most important thing about losing weight, though, is that it requires a permanent LIFESTYLE CHANGE if you want to maintain the results. Losing weight isn't about dieting or fanatic exercising. It is about finding a proper BALANCE of food intake and daily activity that will keep you healthy and fit. In order for weight loss to last, your plan must be realistically balanced with your lifestyle so that you enjoy sustaining it for the rest of your life.

I'm not going to lie. The truth is that at first, it is HARD WORK but it is some of the most important work you can do for yourself and those whom you love. After a while, you will find that you thrive on the structure and discipline that healthy living will offer because you will feel better, look better and ultimately move better! The benefits far outweight the alternative lifestyle of obesity, inactivity and disease. So here they are...

THE 3 KEYS TO LASTING WEIGHT LOSS

ß COMMITMENT
ß BALANCE
ß CONSISTANCY

The key to applying these principles to your lifestyle is based on a foundation of dedication, desire and priority. You will only achieve lasting results if you continuously make strides toward reaching your goal EVERY DAY. You need to make yourself, your health and your fitness a PRIORITY in your life. Who better to commit to than yourself! Investing the time it takes to eat a healthy, balanced diet and exercise your body every day will give you an enormous return on your life and enable you to further enrich the lives of the people you care for. Let’s take a look at each principle and how to apply it to your diet/exercise program.

COMMITMENT

The first step toward making a change in your lifestyle involves commitment. Without it, you are essentially wasting your time. I have a client who has been trying to lose weight for years. Her problem is that she doesn’t really want to do what is required in order for her to reach her goals. She doesn’t like to exercise and she considers making certain changes in her eating habits to be deprivation. As a result, she is living in a limbo between dieting and “treating” herself and dieting again to get rid of what she gained while indulging herself in these “treats”! In order to be successful, she needs to DECIDE once and for all whether or not she wants to commit herself to changing her lifestyle. If the answer is Yes, then half of the battle is already won! Even if the answer is No, she will probably end up losing some weight anyway simply because she is no longer cycling between dieting and “treating” herself. The worst place for you to live is in dieting LIMBO, which is where most women happen to reside. It is a frustrating place that is impossible to break out of unless you make the decision to commit yourself to living a healthier lifestyle.

BALANCE

The next step is to come up with a plan that is well balanced. Fad diets and eating plans are NOT BALANCED! Any plan that tells you to eliminate or focus on certain food groups is not healthy, unless you have a particular medical condition that requires you to do so. The diet industry changes information faster than consumers can keep up. I personally fell victim to the fat-free craze of the 90’s and following that diet threw my hormones totally out of balance – a problem that I am still working to correct. A balanced diet consists of appropriate servings of whole grains, lean proteins, dairy, fruits, vegetables and fats. There are many web sites which offer sound diet tips to help you piece together an appropriate, balanced eating plan for you! The key is to write out a plan that is well balanced and moderate and that allows you to eat foods that you enjoy eating. If you absolutely love pizza, have a slice or two of pizza once a week and stick to your plan the rest of the time. If you love chocolate, work it into your plan to have a single serving of high-quality chocolate every day or a few times a week. A single serving of any one food occasionally won’t throw you off track as long as the majority of the time, you are focused on your healthy, well-balanced eating plan.

The same goes for exercise! If your plan isn’t balanced or “do-able”, you are unlikely to stick with it! You should commit yourself to doing some form of exercise every day. Our bodies were meant to move but so many of us hardly do any activity aside from walking to and from our cars. That is a major problem! Creating a balanced exercise program means that it is balanced with the rest of your lifestyle. If you work from 7am – 7pm, it may not be realistic for you to exercise before or after work. You can, however, probably fit in a 30-minute walk at lunchtime or even a full 60-minute workout in a park or at a gym! There is always a way to work exercise into your day as long as you focus on keeping it balanced with your schedule and other demands in your life.

CONSISTANCY

The third and perhaps most important principle for achieving lasting results is CONSISTANCY. You will lose weight and keep it off permanently if you are consistent with your eating and exercise habits. It is the perpetual cycle of dieting or lapse in good lifestyle habits that will keep you struggling with the pounds you are trying to lose! If your approach is well balanced, then, with a heavy dose of commitment, persistence and dedication, you should be able stay consistent with your new habits!

Changing your lifestyle habits and living by these principles isn't always easy at first – I’m just trying to show you that it’s simple. It’s a matter of making the decision to do something good for yourself, and then honoring and respecting yourself enough to stick to it. You will have bad days and your head will try to tell you anything and everything to throw you off track. Just remember that you DO have control over your thoughts! It’s simply a matter of taking a moment to breathe and think clearly about your goals and your commitment to yourself before blindly going off course.

Feel free to use this blog as a place to come for support and encouragement along the way. Sharing your commitment to living a healthier life with other people will help you navigate rough waters much better than any bowl of ice cream that I've ever eaten!

Tap Into Your JEN-ERGY

Every week, David teaches a BOSU exercise class at the local JCC (Jewish Community Center) and I always go with him to get a great workout.

David always leads the class but often uses me to demonstrate or keep the pace of certain exercises so that he can walk around the room and spot or correct people's form. I stand up in front so that the ladies can follow me if they need to and I always work hard because I love getting a good workout, especially on the BOSU ball!

Today's class was particularly full so when people came in late, David encouraged them to fill in spaces on the other side of the room. However, regular group exercise attendees typically end up staking out a spot in the room where they always like to stand and after a while, that spot becomes "theirs". Working out anywhere else in the room, to them, ends up feeling uncomfortable and unfamiliar so they will fight to stand in their "spot" in the room if need be!

One of our class "regulars" came in late so her spot in the room was crowded by other people. When David suggested that she move to the other side of the room, she started to go but then decided that she wanted to stay in her "spot" and would squeeze herself in anyway.

After class, she came over to tell us why she didn't want to move. She said that the reason why she likes to stay on the left side of the room is because that is when she can tap into what she calls the "Jen-ergy". My "spot" in the room is right up in front, almost dead center, and this particular lady always places herself just to my left. She said that she can't watch me from the other side so she stays to the left because she really feeds off of my energy during our workouts.

I was flattered and loved the reference to what she calls "Jen-ergy"!

So what exactly is this "Jen-ergy"? I believe that it is the motivation, inspiration and drive that is transmitted when people are passionately engaged in what they are doing. I love to exercise and I love taking David's class. Therefore, I work very hard when I am there and am very focused on the execution of each exercise. For that hour, my mind is connected with my body and when the two are in synch, a very special and powerful energy is produced.

"Jen-ergy" is simply a by-product of what David calls the "BOSU Effect" - the balancing and harmonizing effect that BOSU training has on the brain and the connection that it makes with the body. To read more about it, check out David's blogs: www.bosufitness.com/blogg

What's great about "Jen-ergy" is that anyone and everyone can tap into it! Engaging in exercise that stimulates and challenges your mind is one way to do it. What it requires is mindful attention to and connection with what you are doing. You probably won't feel "Jen-ergized" by reading a magazine while pedaling a bike. But you will start to feel it by focusing your mind on your breath, your body movement and skill development. Adding BOSU training tools to the mix will then take you to the next level!

So give it a try... Tap into your "Jen-ergy" this week and see how you feel. If you notice a difference, please let me know!

Exercising on the Road

David and I just got back from a weekend business trip in Mammoth Lakes, CA and we had a great time. David travels a lot more than I do these days but we both usually end up flying or driving somewhere for business or vacation about once a month. However, between sedentary travel time, eating in restaurants, and staying in hotels or different cities, traveling has the potential to wreck havoc on any fitness/exercise routine!

I work hard to stay in shape at home so I don't like to let it all go when I travel. Travel and vacations are a great break from everyday routines but that doesn't mean that all of your hard work has to go to waste. It is possible to stay fit and watch what you eat while still enjoying yourself on vacation. All it takes is a little extra planning and a continued commitment to your health. Here's how I easily (and enjoyably!) fit exercise into our trips... And keep myself from gaining weight!

For starters, long lay-overs in an airport can be a major drag! On our way to China last fall, we had to take three different flights, two of which had 4-5 hour lay-overs in between. Determined to stay in shape on my vacation, I decided to make the most of my time in the airport and devise a workout routine. Every hour (on the hour), I did a set of 20 squats or lunges, 10 push-ups and 10 triceps dips off of the chairs. Then I walked around the airport terminal for 10-15 minutes. By the time we boarded our plane, I had done a total of 100 squats or lunges, 50 push-ups, 50 triceps dips and had walked for about an hour! It was a great workout, a great use of my time and kept me feeling healthy and strong amidst a full day of traveling on an airplane! I didn't feel nearly as tired, bloated or swollen as I have after flights in which I don't exercise!

Whenever we stay in hotels, I continue to workout every morning before breakfast. After checking in, I make sure to find the fitness center to see what type of equipment I have to work with. Some hotels have much nicer facilities than others. If they have good equipment to use, I usually plan to workout there. If not, I plan on running outside and I work out in our room.

David always brings a BOSU Balance Trainer with us when we travel (we rarely leave home without one... Even when we're out of the country!) so luckily we have that to workout with in our room. I like to do 4 sets of 10 push-ups followed by 25 Get Down / Get Ups with the Balance Trainer and run outside for 30-60 minutes. It might sound like a lot, but the exercise I do keeps me feeling great throughout our trip! Plus, running is one of my favorite ways to see a new place that I am visiting.

My favorite memory of our trip to China was the early morning run I did around the West Lake in Hangzhou. It was hot and humid, the sun was just rising, and hundreds of Chinese men and women were all around the lake doing their own version of early morning exercise - Tai Chi and ballroom dancing! It was incredible to see and be a part of and it is also something that I wouldn't have experienced had I not been out for an early morning run! (As an aside, I would like to mention that not all cities are safe enough for a foreign visitor to run alone in. It is important that you familiarize yourself with the area and local customs before you go out for a run to ensure your safety. Make sure you have a street map and/or the address of your hotel and be sure to let someone else know where you are going and when you plan to be back.)

I did the same thing this weekend while we were in Mammoth. Because we were gone for the weekend, I missed my Saturday morning long run with my running group - but, I didn't let that stop me from training! Knowing that the group was scheduled to run 14 miles, I asked our friends to show me some trails that I could run for that distance. They did and while our group went skiing (I am not a skier!), I went out for an amazing run along a rushing creek, surrounded by the majesty of the Sierra Nevada mountains! The run was breathtaking and a refreshing change from my typical running routes at home.

Maintaining my workouts throughout our vacations make the trips so much more enjoyable for me. They kept me feeling invigorated and strong and also allow me to indulge a little bit more in the local cuisine without the guilt!

Our workouts also tend to be an inspiration to the people we are traveling with. On our trip to China, a number of people commented on our workouts in the airport, saying that they felt they should be doing the same, and a few others told me how we inspired them to embark on a healthier fitness/lifestyle program upon returning back home!

To me, that's what it is all about! It can be very inspiring to see people practicing what they preach, truly embodying the spirit of what they believe. I believe in health and fitness as a lifestyle, not just something to do 3-4 days a week. As modern convenience and technology slow our bodies down, it is imperative that we commit ourselves to keeping our bodies fit and active all of the time. What's good for the body is good for the mind is good for the soul!

I also believe that consistency is one of the keys to living a balanced lifestyle. Consistency of habits, character, and judgment will turn you into a solid, unwavering person. It is important for us to understand and believe in who we are as people and consistency of positive lifestyle habits can only fortify our spirit and make us stronger individuals.

Sometimes it is hard to stay consistent, especially when we are interacting with people who's habits and values may be different than ours. But that doesn't mean that we have to compromise ourselves or who we are in any given situation.

Just remember, it's OK to Be Different.

Be Different - Be Yourself.

BOSU for Runners

In competition, every edge and advantage you can find for your training helps. I wasn’t looking for an edge when I added BOSU Balance Training to my workout routine but my proceeding half-marathon time proved that I had discovered one!

I have been a runner for 15 years and started training for long-distance in 1998. I ran because I enjoyed the training and was comfortable running half-marathons at a pace of about 8:30 minutes/mile.

I was first introduced to the BOSU Balance Trainer (also known as the "blue half-ball") in the spring of 2000, and I found that I loved using it! After playing with two of them for a while, I discovered that I could simulate a running motion by placing one BOSU in front of the other and center a foot on top of each dome. From there, I practiced “running” by bouncing and alternately changing my feet. The exercise was very challenging and hard to do for very long repetitively but eventually I worked up to doing 3-5 consecutive minutes and would warm-up with the exercise before each of my training runs.

I found at the next half-marathon I ran that my split mile time had decreased by 30 seconds, going from my typical 8:30 min/mile down to 8:01! Initially I thought that perhaps I had started the race too fast and that I should slow down but my perceived exertion hadn’t changed and I didn’t feel tired so I figured I would take it one mile at a time. I finished that race doing consistent 8:01 minute miles which for me was significant as no other aspect of my training had changed.

I decided to continue doing the BOSU exercise before each of my runs and at the next half-marathon I ran, I finished the race doing 7:47 minute miles and winning a second place medal for my age group! I was thrilled and I began to share my secret with other runners.

I met a man at a trade show that year who also ran in half-marathons. I told him my story and showed him the exercise and he said he would give it a try. The next time I saw him, he told me that he had used the exercise and that he too experienced a reduction in his min/mile time! He was just as excited as I was and was spreading the word to others he knew.

Training with a BOSU Balance Trainer teaches your body how to organize itself in a way that makes your movement more efficient and for me, translated into faster race times. If any of you are runners and have experienced something similar, I’d love to hear your story. If you are learning about this exercise for the first time, try it and see if you don’t get the same results!

We have posted a video demonstration of the exercise on our web site, www.bosufitness.com. To view it, click on the "Video" link from the home page and then on "BOSU Balance Trainer". "BOSU for Runners" will come up under that link.

I've found that adding balance training to each of my workouts only makes them better and gives me the opportunity to once again, find new and better ways to add balance to my life.

How to Love Exercising

The other day, I came across a message board discussing various health and fitness related topics. The one which caught my eye in particular was a topic entitled "I Hate Exercising!". I couldn't resist reading the post and found that a handful of other women also replied in agreement. Most of them describe their personal belief that they have to exercise or else they will gain weight. They declare a wish to be a "normal" person, not having to work as hard as they feel they do to keep their figure. They all claim that they hate exercising and feel like they are slaves to their workouts.

I believe that the Universe brings certain things to our attention at opportune moments and, for me, reading this topic is not a coincidence! I certainly understand how these women feel and what they are describing sounds to me like a bit of BURN OUT. I am hoping to shed some light on what some of those feelings might really mean so that everyone can find a way to actually enjoy exercising again!

I work in the fitness industry and believe in and love to exercise daily. However, I have experienced times when I don't enjoy exercising and it's usually because I am pushing myself too hard! I have been a runner for 15 years and just now am training for my first marathon. I've waited this long because I knew that it would be tough but it's a goal I want to achieve and this is a good time in my life to do it. It is less than 4 weeks away but every day I have to encourage myself NOT to quit simply because I am tired of running!

I am pushing myself through it because I am so close to finishing but sometimes I feel tired, I don't always look forward to the runs, and I find it affecting other areas of my life because the training requires a lot of my time, focus and energy. Mind you, not every marathoner feels this way and I don't think that running long-distance is necessarily a bad thing. I think it is excellent training for the mind and analogous to the race of life. I also find running to be meditative - a form of movement that balances and harmonizes the two hemispheres of the brain, allowing for smoother, more expansive neural thought and connection. I believe that is what physiologically happens when one experiences a "runner's high". What is also true, however, is that some people acclimate to training different than others and right now, my body is simply tired!

I think, perhaps, the reason why some people begin to hate exercising is because they have become slaves to their workout routines. They do what they think they should be doing and not what they might actually ENJOY doing! For example, a woman runs 6 days a week because she read in a magazine that doing so would help her lose weight but she hates to run and has been running the same route, at the same time, the same 6 days for over a year! The result is that she hates what she is doing yet she forces herself to do it anyway... And it probably is making her miserable in other areas of her life too!

So what is the solution?? First of all, if you have been doing the same exercise routine for more than 2-3 months and are feeling bored or understimulated by it, you need to find a way to change it up somehow or approach it differently. If that doesn't even sound refreshing, then you should probably give your body a break from it. It's OK to "rest" or take time off from exercise every now and then. If you've been pushing yourself, your body probably needs it and your mind will be refreshed because of it. As long as you pay attention to what you eat, you will not gain weight. (Keeping your figure tends to be more about your diet than your exercise routine anyway... And that's a fact!) Take a week off and maybe just go for some nice walks, either alone, listening to music or with a friend.

OR, you can pick some NEW exercise activities to add some diversity to your workout plan. The truth is that all of us should do some form of exercise every day of the week but we don't have to be slaves to our routine! My preferred type of exercise these days is exercising with the BOSU Balance Trainer. It's essentially a stability ball cut in half, mounted on a platform base. It allows you to stand on the ball and perform amazing exercises and drills that integrate balance, cardio, strength and flexibility all in one! I love it and it promotes the same brain hemisphere harmonization that I described about running. Any activity that practices alternating, bilateral patterns will have the same effect.

I would also recommend exploring Pilates, yoga, weight training, kickboxing, DANCING, spinning, HIKING, SWIMMING, and of course WALKING. Power or speed walking is one of the greatest, easiest forms of exercise there is. And it will tone your backside like nothing else!

It's time for us to approach the subject of exercise differently in this day and age. It is simply a fact that our lives have become much more sedentary and all of us need to exercise or move our bodies every day to avoid disease and pre-mature aging. Exercise doesn't have to be a miserable, confining experience! If you approach your daily exercise routine as a physical exploration, you will benefit much more than if you simply read the newspaper or watch TV while you pedal away on a bicycle.

Use the time that you exercise to learn something about yourself, your mind and your body! Explore different movement patterns and come away from it learning new skills. The new wave of exercise should focus on skill development through movement so that you walk away a stronger, smarter, sharper, MORE HIGHLY SKILLED human being. We carry a ton of unrealized potential within our bodies and our minds. Treat your daily exercise as a way to unleash your potential instead of as a dreaded life-sentence. The human body is an amazing thing... The better you treat it and start to connect with it, the more you will start to love it and treat yourself with greater honor and respect. And that, too, is a fact!

A Woman's Independence

As I've said before, I find certain topics that Oprah Winfrey addresses on her show to be interesting so I record each episode with my TIVO and choose which ones I want to watch. Two shows I've recently viewed talk about women who have let themselves go or feel like they've lost themselves in their marriage or relationship. I see how this could happen to a lot of women and I think there are a few key things that we can keep in mind to prevent it.

I think that what happens for a lot of women entering into a committed relationship like marriage THESE DAYS is that they consciously or unconsciously become self-sacrificing in many if not all areas of their lives. The traditional picture of marriage depicts a husband who works for the family and a wife who supports him at home. I believe in that model but not at the expense of either partner's personal goals or ambitions.

These days, most women are working or have careers before or at the time that they get married. Women are afforded many more freedoms and responsibilities than they were 50 years ago and most women embrace them by having jobs as well as personal and financial independence.

What happens a lot today, however, is that when a couple decides to marry, many women are simply abandoning the lives they spent so many years working to create for themselves. If they had bought a house, they usually sell it. If they had a job, sometimes they quit because they end up moving, they have children, or their husband can afford to provide for both of them. If they had an active social life, sometimes they stop going out as much now that they have a man at home. What ends up happening, rather innocently, is that many women end up living a life that they don't recognize because they have inadvertently given up parts of their life that defined them, and also because they no longer even have the same name!

The women on Oprah's show talked about their lives pre and post marriage and it's mostly the same story. Pre-marriage, most of them had jobs, friends, hobbies, interests, CONFIDENCE, and seemed to thrive on their independence. Post-marriage, the picture was much different. These women said that they were tired, they stopped exercising and getting various beauty treatments, they were bored, uninspired, lonely, depressed, felt trapped, and didn't seem to know who they were anymore. They describe not recognizing themselves and didn't feel like they were the woman they were when they met their husband, before they got married.

I believe in marriage and it's not to say that any of this happens because of the husband. I think that what happens is that women naturally want to please other people, to be loved and accepted and so they end up putting all of that onto their life with their husband. I think a lot of women are afraid of asserting their independence in front of their partner because they are afraid that he will not be happy with that.

I believe that this situation is a symptom of the fact that family life has dramatically changed over the past 50 years. Marriages and lifestyles don't resemble the tradtional model where the husband works to support the family and the wife then supports the husband at home. Women today are able to be much more independent but when they get married, they, for some reason, ditch their independence for a more self-sacrificing role that feels foreign to them and much less satisfying because it's only what they think they should do or that it's what their husband wants them to do. Even the role of a "Mom" looks different today. Mom's traditionally give all of their time, effort and energy to their kids and their families without leaving much time for themselves and things that they want in life but I believe that Today's Mom can do both.

Some women are afraid of being themselves in their relationship (meaning an independent person who likes to take time for herself) for fear of turning their partner off and because they feel that it would take their focus away from being a "good" wife and/or mother. They try to adopt a persona that doesn't mesh with today's society and they end up losing touch with who they are in the process. It can be a devastating experience and probably contributes to the high rate of divorce in this country. I do believe, however, that it can be avoided!

What most women don't realize is that their husbands would probably be thrilled for their wives to pursue a career, hobbies, or personal interests if it would make them happy! For women who are already in this situation, the most important thing for them to do first is to choose to make themselves a priority in at least one aspect of their life - and it starts by giving yourself TIME. 30-90 minutes a day is a good place to begin. And in those 30-90 minutes, do whatever you want to do whether it's exercise to get your figure back, get your hair/nails/skin treated, go shopping for clothes that make you feel great, read a book you want to read, take a class you are interested in, call or go out with a friend, take a bubble bath or meditate, go to church, volunteer in the community, or pursue a career you would like to have. The important thing is that you take this time for yourself EVERY DAY and that you feel NO GUILT for doing it! We all deserve to have time for ourselves and more importantly, we have to be doing something in our life that makes us feel whole.

What most of these women seem to be mourning is their independence. As women, we tend to be nurturers and that's great because it is instinctual and part of our design. However, that doesn't mean that we can't also at the same time exercise our independent nature as well.

In order to have a successful and healthy relationship or marriage, both people have to be able to cooperate and co-exist but they also have to hold onto their independent nature and the things that make them different. It's the ultimate experience of two people coming together as one: two different independent people coming together to create one new bond of love. Don't misinterpret that to mean two people trying to become one person because inevitably, the other person will suffer.

What's important for women to focus on when preparing for a commitment like marriage is what their partnership will mean and look like after they've said "I do". I would suggest that women wait to shed various aspects of her life until after she has been married for a year; meaning that if she has a job that she thinks she might like to quit, I think she should keep it for a while so she can experience what married life is like before giving it up, if she has purchased a piece of property, she should keep it for a while before selling it, if she goes out regularly with her friends she should continue to do so for a while.

The point is that I think that women should hold onto their pre-marriage life for at least the first year of their marriage. That gives each partner time to adjust to their new life together and also to make decisions together based on what they want in the future. Trying to make all of those decisions before you are even married is too hard, almost impossible, and can put unnecessary strain on the relationship.

Women need to realize that we ARE more independent these days and that's OK! Being independent doesn't make you a bad wife or a bad mother. In fact, being true to, developing and exploring who you are probably makes you a better wife and mother! Women need to find the confidence to maintain and exercise our independent nature and do the things in life that make us feel whole.

Marriage is a wonderful way to share our whole selves in a very deep and intimate way with another human being and to find ourselves developing our personalities and interests along the way. It's about maintaining an even BALANCE between partners so that one person's life doesn't overshadow the other's. The best relationships honor and respect the bond and connection between two individual lives. It is possible to be true to your independent self AND to also be a committed, loving partner.

Tug-of-War

My husband David's favorite way to exercise is to play.

He loves to explore primal movement patterns like crawling and being on hands and knees, low to the ground. He also likes to revisit games and activities from childhood and believes in teaching us how to do them again as adults.

One of his favorite activities right now is jumping rope. Truthfully, it had been years since I had jump-roped and frankly, it had never been one of my favorite things to do. However, David's energy and enthusiasm is contagious so I couldn't resist trying it... only this time, we are doing it on top of a BOSU ball!

It's actually a lot easier than it looks (or sounds). David focuses on teaching how to throw the rope so the number of jumps we do are few - at first! Now I can jump the rope on the ball better and more comfortably than I can on the floor. It is wonderful exercise and the reduced impact is much nicer on the legs.

Anyway, last week, David brought a very long, thick rope to our exercise class and wanted to teach the ladies some jumping and running drills with the rope, on the floor. The rope was probably 40-feet long and before class, David wanted to practice swinging it, to see if it would work.

He asked me to hold on to one end of the rope while he held on to the other and he swung it around a few times. Being the cunning, crafty and clever woman I am, I decided that this was too good of an opportunity to pass up - I simply had to take David by surprise and ferociously pull on my end of the rope!

David likes to think that he's stronger than I am but this particular morning, I kicked his *!? at Tug-of-War! I planted my feet solidly into the ground, bent my knees, and tightened my core. Then, without warning, I began pulling on my end of the rope. David's body jerked forward and he looked at me, somewhat taken aback. "It's a Tug-of-War!" I yelled, "And I'm winning!"

He started to pull back but had lost some of his footing because he hadn't been prepared for the fight. This was exactly the advantage I needed and I took it! I kept pulling and pulling and he kept moving further and further toward me... I knew it was over and that I had won when he had to wrap his end of the rope around his back/waist to keep from being pulled forward. At that point, I eased my grip and declared my victory!

I beat David at Tug-of-War... and he knew it!! (Though he doesn't like to and probably won't admit it!)

I believe that we need to take these little victories in life as often as we can. David enjoys competition more than I do and therefore, he often times does beat me at different games that we play. But it's not that much fun to play when you think you know who will win and who will lose.

Sometimes all we need to do is to "outsmart" the competition in order to win. Thinking a few steps ahead and having an eye that sees opportune moments certainly helps. I'm certainly not always as crafty and devious as this might sound - but the truth is that I like to "win" too... and sometimes, I need a little help!

As I said before, in case you forgot, I BEAT DAVID AT TUG-OF-WAR! AND HE KNOWS IT TOO, RIGHT DAVID? :)

Making the Impossible Possible

I'm starting to believe that "impossible" is merely a state of mind. A state of mind so powerful that it can actually prevent us from attempting to accomplish feats or goals that for one reason or another seem to be insurmountable.

What if we could, instead, train ourselves to believe that absolutely anything is possible? What would we be able to accomplish, how far would we be able to grow?

I am in the final stages of training for my first marathon. I have run about a dozen half marathons but this will be my first full one - a training feat I have avoided for fear of attempting the distance. I ran 20-miles for the first time this weekend with my training group and yes, I have lived to tell about it! The hardest part of distance running or endurance training is the mental challenges that arise. I was so nervous considering the pure THOUGHT of running 20 miles that my heart practically pounded out of my chest in anticipation of the distance for the first 5 miles or so! I finally calmed down once I realized that my pace was sustainable and I just had to keep going.

I would never suggest that anyone should decide to roll out of bed and run 20 miles one day. I have spent 5 months building up to this distance (and even then it was still intimidating!) but I've learned that with preparation and practice, anything can be possible.

Of course, it is all relative. An 80-year old woman who breathes with the help of an oxygen tank probably wouldn't be able to train for and run a marathon. However, there certainly is something seemingly "impossible" for her that she would be able to train for. Maybe she could put her focus and intention toward being able to breathe freely, independent of an O2 tank.

We can all find something in our life that to us seems impossible but with proper training, focus and DESIRE, we can make that thing possible. I am climbing Mt. Whitney this summer with a team in support of a young man recovering from a brain tumor he had 5 years ago. A year ago, Zac had to walk using two crutches but through extensive physical training (much of which he has done with my husband, David), he can now walk at times without his crutches and with our help, will climb the State's highest peak in July. Zac wrote about is experience with making the impossible possible on his web blog - www.zacyork.blogspot.com.

In developing his exercise training philosophy, David has focused a lot of his exercise progressions on helping people learn to do things they couldn't do before. He strives to create ways to make "impossible" movement and exercise feats possible for anyone and everyone to learn. He has taught me how to SAFELY and effectively jump onto his weighted stability ball (the BOSU DSL Trainer) from standing on top of a BOSU Balance Trainer! That is certainly something I would have thought to be impossible and wouldn't have wanted to try on my own - but now it is something that I love to do!

The irony of actually doing what we once considered to be "impossible", is how much we love to do it after we've successfully done it the first time! It's because our minds decide what is "impossible" for us or not. We are far more capable of many more things than our minds would have us believe. Sometimes, we need to take a break from ourselves to discover what is truly possible in our lives. Sometimes we need to push ourselves down paths which our head tells us to avoid. Sometimes we need to remember that with the appropriate level of DESIRE and COMITTMENT, nothing in life is out of reach.

I'm not saying that the road won't be difficult at times. Training for this marathon is physically, one of the hardest things I've ever done but now I know that I can do it and my body will be fine - if only just a little uncomfortable for a while. I've found that I'd rather be a little bit sore or uncomfortable in my body than soft in my mind.

Challenging yourself only strengthens and fortifies your mind and puts you in a better position to make more impossible things in life possible. Find a way to prove to yourself that you truly are capable of anything.

The Daily Standard

The best way to stay fit requires some form of daily exercise.

Having a daily exercise routine has always helped me feel balanced. My routines have changed over the years but I've always relied on them to keep me centered and grounded. My weight hasn't fluctuated much in over 10 years and I know it is because of my dedication to a consistent exercise routine.

Exercise doesn't have to be grueling... it just has to be consistent and you experience the greatest benefit by doing it daily.

Right now, my daily routine consists of a triad of exercises that my husband has named "The Daily Standard". David and I both love to exercise with his product, the BOSU Balance Trainer. It is our favorite way to workout and has been yielding great results. Most of the exercises we do involve simply the BOSU ball and our body weight which is nice because they are easy to do at home.

The first exercise is called the "BGDGU" (aka: BOSU Get Down Get Up). You start by standing in front of the Balance Trainer and proceed to bend at the knees and the hip, lowering your butt down to the dome. Once seated on top, extend your legs out in front of you and lean your upper body back, coming to a plank like position with your lower back supported by the dome. (You can start by leaving the heels on the ground and later progress to balancing in a full supine plank with your feet lifted off of the floor.) Finish by bringing your feet back underneath you and use the momentum of your hands pressing off of the dome to come back up to standing. Repeat, performing 15 repetitions.

The second exercise is a downward dog-to-press flow movement. Start with the BOSU ball in front of you. Come into the downward-dog yoga position, with your hands toward the front of the Balance Trainer and your feet on the ground. Your body will look like an upside-down V. From here, shift forward, bringing one knee to the dome and place your hands on the floor in front of the BOSU ball. Lower your upper body down for a push-up and then press yourself back, bringing your hands back to the dome and your feet back to the floor to revisit the downward-dog position. Repeat the movement 10 times, alternating knees.

The third exercise is the Standing Balance with Head Tilt. Begin by standing on top of the BOSU dome. Take a deep breath and raise your arms overhead while tilting your head back, shifting your gaze to a point on the ceiling. Then, as you exhale, bring your arms back down to your sides as you tilt your head down, looking at a point on the floor. Repeat this movement 10 times and for an even greater challenge, try doing it with your eyes closed!

They say that it takes 21 days, or 3 weeks, to form a habit. Completing 4 sets of "The Daily Standard" takes about 15-20 minutes, depending on your speed and skill level. 15-20 minutes a day is hardly an unreasonable amount of time to invest in your health and well-being. The exercises in "The Daily Standard" include all of the muscles in the body and allow you to train cardio, strength, flexibility and balance simultaneously! Do it every day for 3 weeks and see how you feel.

Making the commitment to exercise on a daily basis is guaranteed to transform not only your body, but also your mind. Fortifying your mind through exercise will help you make healthier nutrition and lifestyle choices that will affect more aspects of your being than you might realize. Exercise is the key to strength, vitality and longevity in life. Take 3 weeks and make it your new Daily Standard of living.