New Year, New Rhythm – Part 1

New Year, New Rhythm – Part 1

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Happy New Year!

We are a week into 2026. How are those resolutions going?

As I work with clients at my fitness center, I’ve observed the increase in individuals “working out” this first week after the holidays. I’m always hopeful for them. I silently cheer them on in my mind. I sometimes offer up words of support and encouragement as I greet them. And, of course, I welcome any new clients who are ready to make a change in their fitness and health.

However, I’ve also read – and observed directly – how quickly those good intentions get sucked into the quicksand of reality. They say most resolutions are dropped by the third week in January. Not sure if that’s true. Within the fitness industry, it’s well known that the typical time for a new member (or existent member who started to train again after the New Year) to drop off is by mid-February. I see this with my own eyes each year.

I don’t wish to be a Debbie Downer on this subject. Just stating reality.

For years now I have advocated moving away from resolutions and instead, setting one to several significant intentions for the year ahead, then setting one to three measurable goals related to each intention. In other words, consider the big areas of your life where you would like to see change. Then pick one to three significant achievements you would love to see happen over the course of the year. Take your time with this and really dwell on these accomplishments or results. See yourself having achieved them – experience how you will feel. Note whether you feel attracted or magnetized to that accomplishment. A feeling of being pulled toward something is always a good sign (versus a feeling that you “should do”, or “have to” do, something).

One you’ve settled on your top one, two, or three results, ponder how you will achieve those results. For major initiatives, it’s immensely helpful to break them down into several, more specific goals or objectives. These may be achievements or results that lead to your bigger outcome. They can also be process goals, meaning the specific activities you will engage in on a regular basis to help reach your goals.

From here, set up some sort of simple tracking system to chart out your intentions and progress for each week and month. I like to set weekly goals and plans and then use a simple 3 x 5 card to write out my top three to five goals or tasks for each day. On some days, I may write out just one goal. Then later that day, or the next morning, I note how I did. I’ve used all sorts of planners and calendars over the years…I’ve made and updated lists in notepads…I’ve even tried to do everything using online tools. But honestly, you could do all of this with some 3 x 5 or 4 x 6 note cards. And maybe a simple-to-use planner to memorialize your intentions and goals and track how you are progressing (or not).

These days many of us track our activities and progress via smartwatch, apps, and other online tools. Which is wonderful! These tools collect tons of data and details we can mine for insights. And just the simple act of recording or logging activity can be a big motivator.

However, be aware that doing some planning and recording by long hand – yes, actually writing with a pen or pencil onto a sheet of paper or note card – can be even more effective at ingraining your activities and results. There’s something magical about putting pen to paper. The neural and visual stimulation and connection set off a pulse of cognitive and emotional energy. Also, establishing a rhythm – daily, weekly, and monthly – for checking in with yourself and seeing how you are doing helps establish the habit of measuring and reporting your results – the keys to successful goal achievement.

So , those are a few suggestions on the WHAT to do to help you more effectively launch your New Year ambitions. The next area I’d like to cover is the WHEN to do…which we will discuss in my next post.

You Can Do It!

Dr. Karen

Merry Christmas!

Merry Christmas!

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It’s that special time of the year…Merry Christmas my friend!

Christmas has become a universal celebration. It’s not a secular holiday, but it IS one that people of all faiths (and even people of no
specific faith) can celebrate and enjoy.

You don’t have to believe in Jesus to celebrate the meaning behind the season. The lights, the music, the gifts. Coming together with fellow members of the communities you are a part of. Thinking of others instead of begin wrapped up in yourself. Donating money or time to those who have less.

Lightening up a little. Being more patient, more compassionate. Maybe taking a few days off from work to regroup and ponder the past year…and begin to make plans for the new year.

As we tell our son Miguel, it’s about having, keeping, and SHARING Christmas spirit.

For me, the heart of Christmas is the birth of Jesus, and the redemption, forgiveness, and love for all humankind it symbolizes.

“For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”

The heart of Christmas is also the core mission of Jesus:

“I have come that they may have life, and have it abundantly”.

And the core message that Jesus taught:

“Do unto others as you would have them do unto you.”

These are messages that resonate, whether you believe in Jesus or not. Which makes Christmas so special – because it’s there for anyone and everyone to embrace and make it their own.

I’d like to thank you for your support this year. Thank you for signing up for my blog. Thank you for reading.

I truly enjoy speaking with you, even if it’s only virtually through these posts, as well as hearing from you when you email or write me.

My greatest hope is that the information, ideas and motivation I provide through my programs and through my email messages to you help you take action to achieve greater levels of health, energy, confidence and fulfillment.

“Into a world filled with darkness came light…Into a world filled with hopeful hearts came love…”

Merry Christmas and Happy New Year, my friend. May all your dreams become reality in 2026!

You Can Do It!

Dr. Karen

The Importance of Trust

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As we approach the Fall Equinox (September 21st), we begin the transition from Summer to Fall. Here in Central Texas, it still feels like summer! BUt the mornings are providing a preview of more comfortable weather.

During this transition, we still honor the “season” of Late Summer.

Late Summer is the last season within the Five Elements Cycle (or Wuxing) and is associated with the Spleen and Stomach organ system (which also includes the pancreas). This season corresponds to the late summer, early Fall, Indian Summer time when we are wrapping up the summer fun and beginning to harvest the last of the fruits, veggies, wheat, etc.

This season is also associated with the Earth Element. It’s important to get in touch with the Earth – and a wonderful way to do this is through Grounding.

Grounding is one of the most fundamental aspects of practicing Qigong, as well as working with patients within the Medical Qigong paradigm.

Grounding is the ability to fully connect with the Yin energy of the earth. Through a simple grounding meditation, we center and relax, connect, and allow ourselves to feel the warm, comforting embrace of Mother Earth’s energy. When you are grounded, you feel a sense of stability, of being safe, secure and protected, and of being whole.

An interesting aspect of grounding is that we are connected through our lower dan tien or energy center, which is in the middle of the lower abdomen. This is our physical center of gravity, our center. It is also related to our essential essence or “Jing”, the life force or vital energy that we are born with. When we ground, we automatically support and enhance our Jing. But we are also connecting with our spiritual side, albeit in a subtler way.

When we ground, the energy moves from our lower dan tien, through our root or base (Huiyin point at the perineum), and then up through our heart center and all the way to the crown of our head – the Baihui point, which is analogous to the crown chakra in yoga.

The feeling of wholeness we enjoy when we are fully grounded is not just physical wholeness or stability, it is also mental and emotional wholeness and stability. In our paradigm, body (physical), heart/mind (emotional and mental), and spirit (higher consciousness) are inextricably connected. When we give ourselves the gift of grounding, we impact our entire being.

Trust Yourself

One of the most important psycho-emotional benefits of grounding and practicing our Earth Dao Yin exercises (part of the Five Elements practice I teach in The Five Elements Health Form), is learning to trust oneself.

Many of us have a tendency to ruminate, to over-analyze situations and circumstances. Thinking through things and planning for contingencies is good. But becoming paralyzed and fearful of taking action because you doubt yourself is not so good.

Listen first to your own conscience, your inner voice. Don’t let the opinions of others sway you from the things you feel, deep inside, you should do – or not do.

In other words, Trust Yourself! Trust your instincts and your intuition. Trust your judgment. Trust your ability to ask the questions or find the information you need to make a good decision.

Also, trust that you will receive the guidance you need, whether from deep inside or from a higher power.

One thing I’ve found in life: when my heart is right and sincere, the universe always provide in one way or another – and things tend to work out.

Trust other too. As Lao Tzu tells us, “No trust given, no trust received”.

Survival of the Altruistic

Survival of the Altruistic

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I love the community in which my family and I live. The natural beauty, the lifestyle, the small town feel, the excellent school system through which our son was educated…coupled with the lake (Lake Travis) as a defining feature of our town’s recreational opportunities as well as ethos (“Livin’ La Vida Lago!” alternates with “Live Like You’re on Vacation!”).

However, I’m particularly proud these days because of the community response to the recent flooding and loss of life. While points west and northwest of us, including Kerrville and Burnet, have received most of the press attention, we had our own calamities here in Travis County, including loss of life and homes – indeed whole neighborhoods – having been destroyed by the terrible flooding.

The community rallied to provide immediate relief…and remains diligent and committed to providing ongoing support and help to those individuals and families who have been impacted. I am grateful for the first responders, community leaders, church members, chamber of commerce members, and individuals who have done so much.

As I reflect on this shining example of a community coming together, I can’t help but contrast it with the negative discourse and coarsening of our public spheres, particularly in the area of politics….and especially online. While the apparently ascendant powers – whether politicians or so-called influencers, or just negative nabobs who think they can type whatever they want from the protection of their screen and anonymity – work overtime and relentlessly to divide us and make us think our country is going downhill…real people in the real world show us that just ain’t so.

I doubt anyone helping or receiving help during this recent devastation and response worried about whether the person in need, or the person helping, was a Republican or Democrat…or what religion or denomination they were a member of…or how they voted in the last election…or whether they are gay or straight, have kids or no kids…are Longhorns or Aggies.

No, they focused on the character and actions of the person in front of them and did the best they could to help, or begin to recover, or at least offer encouragement and hope.

Misinterpreting Darwin

Charles Darwin is famous for his research and theory of evolution. His work is often cited as “survival of the fittest”, providing us with two centuries (almost) of a primitive take on life. Dog eat dog, winner takes all, get what you can before the other guy, don’t be a loser.

Actually, in Darwin’s earlier work, he emphasized adaptability. Those species, including humans, who adapted the best developed better resiliency, and therefore survived and thrived over time.

Not everyone is familiar with Darwin’s later work, captured in “The Descent of Man”. As his research and perspective matured, Darwin realized that COMMUNITY and ALTRUISM were the reasons certain species survived and thrived. We see this throughout nature, from how trees cooperate and help each other to the social communities of ants and birds…all the way up to the social communities of us humans.

Yes, the key is “Survival of the Altruistic”. Let’s keep that ever in mind as we move forward into the inevitable challenges of the modern world, as well as the curveballs Mother Nature keeps throwing us.

And bless you citizens of Lago Vista, Jonestown, Point Venture, and Leander.

You Can Do It!

Dr. Karen

Out of Tragedy, Will We Learn Anything?

Out of Tragedy, Will We Learn Anything?

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The recent floods in the Texas Hill Country have horrified everyone, not least those of us who live in this beautiful part of Texas and feel blessed to do so.

While our community was not hit with the floods that Kerrville and nearby towns were, some community members have been impacted by local flooding, including catastrophic flooding of what are normally pretty little streams…which took out entire neighborhoods as well as bridges along our only connecting road to Austin or points north. We are grateful for the rise in our beloved Lake Travis, which has gone from less than half full to almost full within 10 days. However, at what a dreadful cost. The loss of life – especially the children at summer camps and the families camping or living near the Guadalupe River – is almost too much to conceive. Not to mention the massive destruction and cleanup now underway.

The massive storm system created a series of rain “bombs” than led to flooded rivers and streams, all of which eventually feed into the Highland

Lakes. Decades ago, a system of dams and lake / river management was established to help better control the massive flooding that used to occur, including some destructive floods that impacted Austin. But the so-called “100 year events” or even “1,000 year events” are becoming more like every 5 or 10 year events!

For example, since I moved here in 2008, we’ve experienced at least three serious, multi-year droughts…followed by three extreme weather and flooding events that replenished the lakes and water table. We’ve also experienced a couple of extraordinary winter freezing events, one of which led to over 200 deaths and the near complete breakdown of the Texas electric grid. We’ve had extensive wildfires in our region, and we are in a wildfire threat zone.

My point is, as much as some people want to put their heads in the sand and deny it – climate change is real. AND it’s getting worse. The impact we humans are having on the planet appears to be accelerating. Mother Nature is letting us know.

Mother Nature Ain’t Happy With Us!

What does this have to do with our own Qigong practice and self-cultivation? As our climate changes and we experience increasing extremes of temperature, precipitation, storms, and other weather-related events, we must work to harden and build resilience into our infrastructure, including electric systems, water resources, agriculture and food sources, development controls, and hardening of our cities and communities, to help ensure the sustainability and quality of life of the places we know and love.

Similarly, we will have to work even harder to build our individual resilience and sustainability. As we often discuss in our Qigong classes, we are part of nature and are tied into the seasonal rhythms of Mother Earth. What once were very pronounced seasons of Winter, Spring, Summer, and Fall have been changing and morphing into something different. Generally warming temperatures are interspersed with extremes of heat and cold. The energies around us are impacted which, in turn, impacts our own internal energy and how we feel.

For example, we go through several different sets of Five Elements (Wu Xing) Dao Yin and Qigong forms as we progress through the seasons each year. I now struggle sometimes with where winter ends and spring begins, or when summer or late summer end and fall begins. The typical months in which we would focus on a particular element and its related season is less clear these days. So we take out best guess. OR we stick with meteorological dates even though the climate says it’s a different season.

There’s never been a more critical time to take care of yourself and your health. Building resilience is one of the most important investments you can be making now!

You Can Do It!

Dr. Karen

Resonate With the Earth

Resonate With the Earth

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In my last post, I discussed the importance of Grounding and getting in touch, both physically and energetically, with the energy of the Earth.

And as I mentioned, in my online video course, “Introduction to Qigong and Breathwork“, I included an easy, fun Grounding meditation. Did you check it out yet? If not, please do so.

Here’s an additional “Fun Fact to Know and Tell”:

The Earth has a natural electromagnetic frequency of 7.83 Hertz. This is called the Schumann Resonance and is also referred to as the “Earth’s heartbeat”.

Did you know that the human brain, in a healthy state, also resonates at a frequency of 7.83 Hertz? Not a coincidence!

Our brains, indeed our entire electromagnetic and biophotonic selves, are in a natural state of resonance with the Earth. In fact, the Schumann Resonance is thought to affect our health and wellbeing, including our sleep, mood, and even consciousness.

This is why we often feel good when we are out in Nature, as it allows us to get connected to the Earth’s frequency and essentially become entrained with the Earth. This in turn has a positive effect on our moods and emotions and promotes a feeling of wellbeing and calmness.

WARNING: Interrupted Transmission

However, if you live in an urban environment, or a suburban area that is undergoing development, you are subject to human-generated EMF emissions – from radios, cell phone towers, and the electricity that hums around us in our homes and offices. These types of EMFs are NOT at 7.83 Hertz and are NOT in synch with our natural frequency. They can crowd out the Schumann Resonance, leaving you feeling depleted, moody, low energy, etc. etc.

Getting back into resonance with the Earth is easy. Make it a habit to sit our stand outside in your bare feet (or socks if it’s cold), preferably in the vicinity of trees. Breathe naturally and deeply and relax. Do your grounding meditation or just sit and enjoy. This is just about the easiest health practice I can possibly recommend, but it’s also one of the most powerful!

To show you just how easy it is, please see the photo below. This is Zuzu and Clinty sitting in their favorite spot, grounding and resonating with the Earth. They look pretty happy don’t they?

The World’s Most Advanced Stress Management Technology

The World’s Most Advanced Stress Management Technology

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One of the most important and useful skills one can learn from studying Qigong is that of Grounding.

We implicitly understand the importance of grounding. Think of phrases such as, “She’s such a grounded person”; “This idea is grounded in facts and evidence”; “Twenty-one Quotes to Help Keep You Grounded”; and so forth.

And of course, one of my favorites: Casey Kasem, the American Top 40 Guy, used to close every show with “Keep your feet on the ground, but keep reaching for the stars”.

Most people don’t know how to ground. Practices such as yoga and meditation reference it, as do certain flavors of Western breathwork. I know I’m biased, but…from experience I have found the grounding techniques of Medical Qigong and Chinese Energetic Medicine are the most straightforward and effective. With a little practice, you can learn how to tap into the gentle energy of Mother Earth and, within a few minutes, become centered and grounded. And staying centered and grounded helps you better manage – even transform – stress and anxiety.

Why Is Grounding So Important?

The power of the Earth’s energy, or Earth Qi (pronounced “chee”), exists as the living energy of the entire planet. Each one of us is developed, structured, and influenced by the environmental energy around us. So Earth Qi plays an important role in controlling and influencing the specific pattern and overall quality of our life force energy.

The closer you physically, mentally, emotionally, and spiritually bond with the Earth, and with Nature in general, the easier it becomes for you to tap into our planet’s energy and vibration. The development of Qi within your body and your body’s connection to the energy of the Earth are mutually supportive. They help create a virtuous cycle of improving energy, health, and vitality.

The starting point for achieving this critical connection involves focusing the mind and placing your breathing inside your Lower Dan Tien (lower abdomen). Once you have established this mind-body connection, you can use simple positions (standing or seated) and intentions to connect into Mother Earth.

The ability to consciously absorb energy from Nature is an important skill in Daoist training (my Medical Qigong lineage is Daoist). It’s a prerequisite for cultivating internal energy at a high level.

Learning how to ground and center is one of the most important skills I have learned over the years. Not only is it a foundation for my being able to treat and help people via treatments, corrective exercise, and/or Qigong prescriptions. It’s also an invaluable life skill! I go outside and ground at least once per day – sometimes multiple times per day. I ground inside too when I can’t get outside due to appointments and meetings.

Focus on Energy Management

I often tell my clients and Qigong students to focus less on “time management” and “stress management” and focus more on energy management. Most people are carrying way too much stress and anxiety. If I could impart only one piece of advice, it would be to “Give yourself the gift of breathing (and grounding)”. Take short breathing / grounding breaks throughout the day. Between meetings and calls; when you are switching from one type of task to another; after you’ve had a tough interaction or prior to an important meeting; while you’re driving home and transitioning from work mode to home mode. All are excellent opportunities to breathe and ground. Within a minute or so, you can collect yourself, purge negative energy or emotions, and feel revitalized mentally, physically, and emotionally.

(Quick plug: My online video course, “Introduction to Qigong and Breathwork“, includes an easy, fun Grounding meditation. Check it out.)

That’s it for now! I’m going to go stand outside for a few and ground…then on to my next to-do for today.

You Can Do It!

Dr. Karen

Punching the Clock

Punching the Clock

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When it comes to your fitness and health, consistency is king.

Maintaining a regular and consistent training routine is one of the most beneficial practices you can engage in, not only for the benefits this provides today, but also for your future.

Oftentimes my “older” fitness and wellness clients (“older” said with air quotes because some of my most chronologically advanced clients kick ass) will ask me whether the resistance training or walking or Qigong and breathwork they are doing today will be “worth it” in the future. In other words, will the work they put in today pay dividends as they get older?

My answer is an unequivocal “YES”!

The more work you put in today to improving your mobility, building your strength, enhancing your breathing, improving your resilience and ability to handle stress…the healthier you will be, over a longer period of time.

For example, study after study has demonstrated the criticality of beginning, or continuing, a resistance training program, no matter your current age. These studies have used different forms of resistance training, including free weights, machines, bands, bodyweight exercises, and so forth. The modality that generates the best results incorporates all of the above – in particular, a mix of free weights (barbells, dumbbells) with machines and some bodyweight exercises or calisthenics.

You need to push yourself first to move well (i.e., good movement form in the major human motions of squatting, hinging, pushing, pulling, and rotating)…then to move often.

Performing these major movements under load as part of a rational, progressive program is the best way to get results. In fact, more doctors and researchers have come around to the conclusion that lifting weights is the closest thing to a Fountain of Youth available to us today.

How Can I Maintain Consistency?

Many of us are excited when we first start an exercise program or begin a new athletic endeavor. Inevitably, however, the ardor diminishes as we run smack into the reality that training on a consistent basis – meaning multiple sessions per week – is harder than it may seem at first.

It’s typically an issue of both time and energy management. Making the time for your sessions, AND things like getting more sleep and eating better to help fuel your training.

Energy management, sleep and nutrition are food for other blog posts some other time. For now, I’d like to share with you a simple concept that has helped me through the years.

I first learned this some years ago from an older, wiser martial artist and weight lifter. It’s called “Punching the Clock” workouts.

The premise is, while you want to push yourself to do better and progress from week to week and month to month, you also don’t have to kill yourself every time you train. In other words, not every workout has to be a home run. You don’t have to set a new PR (Personal Record) every time you hit the gym.

Sometimes you just need to show up and punch the clock. You know, kind of like the attitude some people have when they are clocking into work (either literally or figuratively). Some days, you are full of energy and raring to go. Other days, you’re tired or dreading work or just feeling blah.

Well, just feeling “blah” never got me out of having to go to work. I needed a much better excuse than that… oh, something like calling in and saying I had explosive diarrhea. (Guaranteed NOT to get much questioning from your boss, by the way. They are quite happy you have chosen to stay home.)

Anyways, if you’re not feeling super energized or super stoked about training…just show up and put in a “Punch the Clock” workout. Decide you are going to clock in for at least 15 to 20 minutes.

Start light and easy and gradually build up. Then see how it goes. If, after 20 minutes, you’re still feeling crappy, call it a day and head for the showers.

I’m betting, however, that most of the time, once you get started and break a sweat and get into your routine, you are going to continue.

Once you get over that initial resistance you start to feel good. You complete a few exercises and think, “Ah hell, I might as well keep going”. Your mentality switches to completing your workout. As I said above, you don’t have to push yourself to set new PRs. Just complete your planned routine and then head on home.

And commend yourself for actually showing up and doing something good for yourself, something to which you committed. Well done!

You Can Do It!

Dr. Karen

From Shut Down to Heart Open

From Shut Down to Heart Open

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Hello Dear Reader!

I’ve been AWOL since September 30, 2024. I apologize for my absence.

I lost both my parents in the space of less than three months. While going through their passing and the aftermath, I felt like my ability to write was shut down. I typically try to write authentically and from the heart, sharing thoughts, ideas, questions, and information I think will be helpful to you. But this ol’ heart was breaking!

Here are my parents in the winter of their lives. Almost 65 years of marriage. What a partnership!
Here are my parents, Norm and Elaine: the happy couple, with all their hopes and dreams ahead of them.

I was very lucky in the parent department. They were always supportive and we retained a close relationship all of my life. My brother and I are grateful for how far into our adult lives our parents were around!

As I move past the initial feelings of grief and loss, I’ve been able to focus more on the gratitude I feel for my parents, including all that they taught me and provided to me…their deep love for their grandson (my son)…and the example they set.

I once again feel the desire to carry on with my practice and writing, with the goal of helping my clients, students, and readers become healthier and happier. We each carry a divine spark, an inner wellspring of energy, healing, and power. But we may not know how to tap into it. Or we may have forgotten. My parents didn’t fully understand what I do, but I know they would want me to continue on with this calling. They knew how much it meant to me. They knew I could make a positive impact, because they’ve seen me do it before in other areas of my life. And they knew I approach everything I do with a sincere heart. I feel their encouragement even now, as I sit and type this out.

Until the past several weeks, I felt a heaviness I couldn’t shake. Fortunately, I did not make the mistake of trying to shut down or sublimate the grief. Rather, I reminded myself to let the emotions flow. I worked on keeping my heart center open and, whenever something came up, let it flow through my heart and then dissipate. No judgment about the emotion, no analysis. Just pure feeling and energy.

This was my test: Could I follow the practices I’ve learned and keep my heart open energetically? Or would I revert to my typical “stiff upper lip” MO?

I can’t say I was perfect. I mean, when I’m in a session with a client, the focus has to be on the client, not me! But overall, I think I’ve done pretty well.

And I’ve developed less risk aversion to keeping my heart open and sharing more. I’m typically a pretty reserved person and don’t always feel comfortable sharing a lot. Now my heart tells me it’s okay to be more open.

And just in time, because here we are, well into Spring – the season of growth and expansion. The rising Yang energy, the emergence of leaves, flowers, and plants, the increasing time spent outside in the fresh air and sun, all converge to pull our mood and energy levels up up up.

There’s a lightness I haven’t felt in a long time. I’ve got all kinds of good stuff to share. It’s good to be back in the saddle.

More soon!

You Can Do It!

Dr. Karen

Hurricane Helene Follow up

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Just a follow up to my previous post. We made it through Helene just fine, with winds and lots of rain, but fortunately no damage.

However, areas in Florida, Georgia, South Carolina, and North Carolina have been devastated. Unprecedented rainfall led to tremendous flooding – “apocalyptic” flooding – which destroyed homes, businesses, entire streets of towns, bridges….leaving communities completely cut off. Even worse, leading at least 128 dead.

I made a contribution to the American Red Cross and wanted to share the link, in case you too would like to make a contribution.

And I send along my thoughts and best wishes to the ma

ny who have been impacted.

DONATE HERE!

Thank you!

Dr. Karen