aerobic breathing – Page 2 – Resilient Edge Wellness

Jump Start Your Fitness Program From the Inside Out

January 7, 2013kvanness01

How balanced is your health and fitness program?

Are you hitting all the important areas, such as strength, stamina,
flexibility, and diet.

It’s easy to get into a rut when you’ve been exercising for
awhile. And if you haven’t been exercising, you will probably
re-start your program doing pretty much the same things you were
doing before.

In my experience, most people tend toward a certain type of
exercise which dominates their training time and energy.

The two major camps are strength training versus aerobics. Seems
like many people either run, work out on the elliptical or
treadmill, or do aerobics or zumba or whatever the latest fad
is…or they tend to hit the weights.Sometimes a little
stretching is thrown in for good measure.

It’s important to ensure some balance and variety in your
training.

After all, variety is the spice of life. If you keep doing the
same type of workout, over and over again, you get diminishing
(or even disappearing) results.

You will also get bored. Which means it’s more likely you will
quit your program, especially when you hit the inevitable
plateaus.

On the other hand, when you have some balance in your training,
you’ll find that you are more enthusiastic about it. Changing
the combination or order of elements in your workout can add a
wonderful dimension. The variety keeps you (and your body)
guessing and craving more.

When it comes to fitness and health programs, one area most
people ignore is their breathing.

You should devote part of your time to the cultivation of
breath control and power. Making a small investment of time in
dynamic energy exercises – like the ones I teach you in “The
Secret Power of Dynamic Energy Exercise Course, Volume II”
(http://www.bestbreathingexercises.com/dynamic_energy2.html)
will enhance the results you get from exercise, as well as your
internal energy and focus.

Breathing is the direct and instantaneous way to tap into the
life force, the vital energy that flows through each of us.

Performed properly, deep breathing coupled with dynamic
exercises is a powerful method for accessing and flowing your
internal power.

Doing these exercises strengthens your body from the inside
out, and has a more profound and lasting effect.

From a purely practical standpoint, this type of dynamic deep
breathing helps develop breath control, expand the capacity
of the lungs, and build stamina. It improves posture. It also
develops the diaphragm, abdominal and other core muscles in
such way that they are strong and coordinated – a key to
developing power for movement, as in athletics, martial arts,
even activities of daily living.

This type of dynamic exercise creates harmony between the breath
and the physical. Not only are you strengthening the muscles
associated with breathing. You also are creating and
increasing a sense of harmony and relaxation across both mind
and body.

It’s health-giving and life-extending, and I strongly encourage
you to tap into the benefits that await you from investing just
a few minutes a day – or a few minutes at the start of your
regular workouts.

To learn more, visit
http://www.bestbreathingexercises.com/dynamic_energy2.html

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
http://www.BestBreathingExercises.com

How to Make HIT Training Work For You

October 26, 2012kvanness01

How would you like to spend less time exercising…do less exercising when you are working out…and still get great results? How would you like an approach to fitness, getting in shape, losing fat that can actually fit into your schedule, no matter how hectic your schedule is?

In my last tip, I discussed the comeback of HIT training. Actually, it’s more like an ongoing cycle. HIT training seems to periodically cycle up and down in terms of attention, number of adherents, etc.

In today’s society, everyone from parents to executives to business owners to students are busy. So the prospect of trading long, boring cardio sessions of 45 minutes to an hour, three to four times per week…(the traditional area people focus on) for two or three short, 20 minute workouts per week…is a no-brainer for many people!

The trick to keeping your workouts short, yet still achieving good results, is to (1) exercise with sufficiently high intensity, to the point where you are really huffing and puffing; and (2) focus most of your efforts on certain types of exercises.

To point #1: Obviously this means pushing yourself. However, to work at a sufficiently high level of intensity necessitates using an interval, or pulsing, approach.

Interval Training involves working hard for a short period of time, followed by either a complete rest or a slower pace of the target activity. For example, you run at a good clip for five minutes (the work interval), then run more slowly or walk for five minutes (the rest interval). That’s one set.

Or, you perform repetitions of a compound movement, such as a squat or pushup or bench press, and push yourself to momentary muscular failure (that is, you can’t do another repetition without cheating, breaking down in form, or your movement becomes super slow). Then you rest. That’s one set.

Put together a sufficient number of sets of high intensity effort, and you’ve got yourself a super workout! And the good news is, you only need about 20 minutes to complete such as workout. In fact, if you are really pushing yourself, you probably won’t want to do more than 20 minutes!

I think people shy away from high intensity training because they associate it with highly intense levels of effort and think it is too tough for them to do. But the truth is, just about anyone can successfully adapt this type of training, no matter their present level of fitness.

The key is to set the intensity and duration of your work interval at a level sufficient to push yourself — but not push yourself over the edge.

Just about every activity I can think of lends itself to interval training. It just takes a little creativity.

For example, strength training is naturally interval in nature. You perform sets of repetitions of exercises, interspersed with rest periods.

Walking and running are also naturals for intervals. Simply walk or run faster for a period of time, interspersed with periods of walking or running more slowly.

Certain breathing exercises are interval in nature. Typically, each exercise is done for a certain number of repetitions. You pause briefly (rest interval) and move on to the next one. Also, breathing floods your system with oxygen, creating immediate surges in energy levels and metabolism.

Now, to point #2: Notice that the type of exercising – walking, sprinting, resistance training – as well as the types of exercises – squats, pushups, bench press – I discuss are either full body movement OR compound exercises.

Compound exercises involve multiple body parts. They tend to be the most effective exercises because they involve the large muscle groups, such as quads, gluts, chest and back. These muscles require more energy and focus to work hard. Focusing on them means you can train your entire body with fewer movements.

In addition, compound exercises make much more significant demands on your entire system, especially if you push yourself…meaning more calories burned not only during exercise, but post-exercise.

In fact, a short but high intensity exercise session, focused on as few as five exercises, can actually elevate your metabolism for 24 to 48 hours AFTER the exercise session.

Imagine what this could mean to your efforts to get into better shape, burn off some fat, or get stronger?

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!” http://www.BestBreathingExercises.com

P.S. In the “Fire Up Your Metabolism” Program, you have a complete, fat burning and muscle toning program at your fingertips. When you perform the core set of exercises in the program, you combine the power of deep breathing, intensity and focus with compound movements activating the large muscles of your body. This combination is a powerhouse when it comes to activating the fat-burning potential of your body.

For more information, or to download your own copy of the program, go to http://www.bestbreathingexercises.com/metabolism.html.

Relaxation and Power: Make It Work For You

May 15, 2012kvanness01

In any athletic endeavour, you must first learn how to relax before you can develop optimal power.

When you try to move faster, or hit harder, by excessive effort, you actually sabotage your efforts and move more slowly. You also move less efficiently, so you tire more quickly.

The same holds for academic or work-related activities.

When you try too hard to concentrate or focus, you may find your mind actually wanders more than usual. And you find the task at hand more difficult to do, meaning you tire of it more quickly.

On the other hand, when you first relax, and tell yourself that your project or task will be fun – or that at least it will be satisfying to complete and get over with – you find yourself becoming immersed in the project. You effortlessly concentrate. You lose track of time. And, before you know it, you have finished it.

Time to kick back and have a cold one!

Well, guess what. This natural paradigm of effective performance applies to the most elemental activity you perform every second of every day: your breathing.

And putting this principle to work, along with some focused attention on your breathing, can help you harness the most fundamental source of power in your body.

When you first begin to work on your breathing, you should focus on learning how to breathe more completely. Ironically, you don’t breathe more fully and completely by trying harder. You actually breathe better when you are relaxed.

You open up your breathing by loosening the structures that support healthy breathing, and learning how to relax through deep breathing. This is the heart of the Secret Power of Dynamic Energy Exercise Course, Volume I: Invigorate and Rejuvenate.

Just a few minutes of these types of exercises will have you relaxed yet focused, calm yet full of quiet energy. They’re great to do at the end of the day, or any time you need a little de-stressing or a pick-me-up.

Once you have learned the elements of complete breathing, and how to breathe in a relaxed manner, your next step is to increase your lung capacity and power, as well as strengthen your torso area – the area of the body that supports breathing, posture and a healthy spine.

By combining breathing techniques with certain types of movement, you are able to enhance internal energy and lung power, while at the same time strengthening your core muscles.

You also have to focus while doing these types of exercises. So they are wonderful at helping improve your concentration and ability to focus and get things done throughout the day.

These are the exercises that make up the Dynamic Energy Routine, which is in the Secret Power of Dynamic Energy Exercise Course, Volume 2.

If you haven’t already, be sure to check these programs out. I’m positive you can benefit from these wonderful exercises.

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!”

http://www.BestBreathingExercises.com

Three Steps to Breathing – and Living! – On Purpose

April 18, 2012kvanness01

If you want to live bigger and better, with more energy and enthusiasm, vim and vigor, all you need to do is…breathe.

Your breathing practice can be as simple as 10 deep, complete breaths in the morning when you first wake up.

If you integrate conscious, focused breathing with your physical exercise, you are furthering your mastery of your breathing…AND transforming your exercise sessions into something a whole lot more powerful and beneficial.

And, if you invest a little time in learning various types of breathing techniques, you will have a tool and a resource you can use to enhance your health, improve your stamina and power, and increase your mental focus and clarity.

Unfortunately, most people don’t even bother with the first step: doing some deep breathing every day.

An even smaller percentage get to steps 2 and 3.

You may think you don’t have the time to learn such things. Or you may be concerned that, in order to correctly perform breathing exercises, you have to be at a certain level of physical fitness.

Perhaps you’re worried you will have to twist your body into contorted positions or chant or something.

I’m not making this up! These are objections I have actually heard from people.

This is part of what motivated me to make proper breathing instruction and breathing exercises more accessible to people, including those who may not be interested in doing yoga or learning chi kung or tai chi, but would still like the benefits of such practices.

A lot of information on breathing and energy practices make it all seem so esoteric and so mysterious that you need a degree in Chinese medicine, or advanced abilities as a yogi, to fully understand and benefit.

Not so!

The first, very accessible step, is to learn a few basic techniques.

Then apply your breathing skills to every day situations, such as: exercising; sitting in traffic; sitting in a boring meeting; relaxing and calming yourself before bedtime.

Here’s an excellent question from a Dear Reader:

Hey Karen,

I faithfully practice outside every morning. I’m a very recently retired Personal Trainer, but proper breathing is something I’ve ignored over the years, other than when a client was lifting a weight. My question is – When I inhale, how long do I hold the breath? Or is it simply, like yoga, as long as I’m feeling comfortable?

I want to thank you for the updates. They really help.

KVN: Thanks for your question, Al. And great to hear that you do your exercises outside every morning. It’s a great way to start the day, isn’t it?

Now, in answer to your question: it depends.

It depends on your purpose for the breathing exercises you are doing.

At a very basic level, breathing techniques can be grouped into ones that help open up and relax your breathing spaces, and help you get grounded and centered.

Other techniques help to balance your breathing. Still others are used to increase breath control, lung power, and the generation of power, such as techniques used to increase power and speed in the martial arts.

You can find a rational, effective progression of these types of breathing exercises and techniques in the Secret Power of Dynamic Energy Exercise Course, Volumes 1 and 2. (And you can take advantage of a special price and extra bonus when you order both programs together. For details, please go to the Dynamic Energy Exercise Course page.)

When you hold your breath for longer than 4 to 8 seconds, you are using breath retention techniques.

Hindu and Taoist masters developed breath locks, or “bandas” to help improve their ability to retain their breath for longer and longer periods of time.

This was done, in part, as a meditative aid.

Breath retention techniques are also used to help develop breath control and internal power. These types of techniques are practiced in traditional martial arts to develop maximum power and focus in the practitioners’ strikes and kicks, as well as make the practitioner more resistant – or even impervious – to blows from their opponent.

For your own breath practice, you should perform most breathing techniques as Al described: be comfortable in your breathing.

This means getting into and maintaining a rhythm of inhalation and exhalation, and letting the pauses between the inhale and exhale occur naturally.

The main thing is to balance your inhalation and exhalation.

For example, an excellent rhythm that works well for most people is 4:2:4:2. In other words, inhale for 4, hold for 2, exhale for 4, hold for 2.

You can do multiples of these to extend your breathing. So, you could inhale for 8, hold for 4, exhale for 8, hold for 4. You get the picture.

If your goal is to develop better breath control, you can add breath retention exercises into the mix. Generally speaking, you should do some balanced breathing first, as a warm up.

Then move into breath holding, performing 5 to 10 repetitions of each exercise.

Here, you should push yourself a little bit. Not to the point that you are gasping for air when you finally breathe. But gradually, over time, extend your hold on the inhale or exhale.

For an excellent workout, add dynamic tension to your breath holding, as well as exhalations against resistance. You will work up a sweat in no time!

You Can Do It!

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!” http://www.BestBreathingExercises.com

The Best Time and Place to Exercise

April 5, 2012kvanness01

Is there a best time of the day to do your deep breathing and dynamic exercises?

As far as I am concerned, any time is a great time to allow yourself the luxury of a few deep, relaxed breaths.

Taking little “micro-breaks” of 5 to 10 deep breaths throughout the day is a great way to re-charge and re-focus yourself during a busy day. Or a boring day, for that matter.

When it comes to developing a daily habit or routine, though, I think it is immensely helpful to schedule your breathing or other exercise at the same time every day.

This allows your body and brain to become programmed to expect the exercise. Which helps you become more consistent and regular.

I highly recommend doing your deep breathing exercises first thing in the morning, after arising.

In the Dynamic Energy Routine in the Secret Power of Dynamic Energy Exercise Course, Volume II I actually call the first series of exercises, “Greet the Day”. Because that is exactly what you are doing.

You face east, toward the rising sun, and soak up the sun’s brilliance, energy, and the promise of a new day. This mental component, combined with the breathing and movements, is guaranteed to have you energized and rarin’ to go in just minutes.

Better yet, whenever possible, try to do your breathing exercises outdoors, in the fresh air. Getting close to nature adds a dimension that helps you benefit even more from your practice.

It also carries you closer to that spiritual or divine part in each of us. You are humbled by nature’s beauty…yet at the same time elevated, because you are part of it too.

Well, I know you are already off and running today. Be sure to give yourself the gift of a few minutes of deep breathing and relaxation today.

You Can Do It!

Karen

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!” http://www.BestBreathingExercises.com

P.S. Deep breathing and inner awareness are important tools that can transform your attitude and energy and enable you to move more joyfully and powerfully through each day.

I highly encourage you to begin a morning routine of deep breathing. Better yet, put some of the dynamic energy exercises I teach to work, such as those in the Secret Power of Dynamic Energy Exercise Course, Volume II. Pick up your copy today at the Best Breathing Exercises website.

Two Keys To Healthy Breathing

March 26, 2012kvanness01

If you want to improve the functioning of your lungs and your ability to pull in more life-giving, energy-stoking oxygen, you need to focus on two major areas.

The first is to develop the muscles that support proper, healthy breathing.

The lungs have no muscles of their own. Their expansion and contraction are completely dependent on the muscles surrounding the rib cage and the diaphragm. So you need to build up the strength and coordination of the structures that support proper, full breathing.

The second major area that affects your breathing has to do with what goes on inside your lungs. This includes your vital capacity and the residual air that remains in your lungs when breathing.

The size of the lungs varies from person to person. But generally speaking, each of your lungs is about the size of a football.

Isn’t that funny? The first time I heard that, I thought “My lungs aren’t that small!” A football just doesn’t seem that big to me.

Anyhoo, a large person will naturally have larger lungs than a smaller person. Men generally have larger lungs than women.

So there are some natural limits to lung capacity.

However, you should be more concerned with how much of the total capacity of your lungs you can actually use. This usable portion is called your vital capacity.

A well conditioned person’s vital capacity is about 75 percent of his or her total capacity.

When you exhale, you breathe out all of the air you can from your lungs. The remaining air is called the residual volume. This is air that remains fixed in your lungs. You may have heard it referred to as “stale air”.

Too much residual volume is unhealthy. If you are inactive for any length of time, or you have a respiratory condition that is not well-controlled, the unusable portion of your lungs may increase.

This physically blocks off more and more of your airways, which leaves less space for normal breathing – and makes it even more difficult to breathe when exerting yourself.

You may get to the point that just climbing a flight of stairs leaves you breathless.

Unless you do something, this breathlessness and chest tightness will keep getting worse and worse.

These two key areas – developing the structures that support proper, healthy breathing and improving your vital capacity – are the same areas we work on with the dynamic energy exercises I teach. I’ve been doing these exercises myself as I work through a relatively sendentary period while my knee heals.

Even though I can’t put weight on the operated leg yet, and therefore am unable to do a more “traditional” work out, I can still get myself huffing and puffing and working up a sweat….with some simple, ancient, time-tested dynamic breathing exercises.

Now, a good fitness program can help you improve your ability to breathe, build your vital capacity, and reduce the residual volume.

However, many people do not breathe correctly when they exercise. Typically we are nottaught how to breathe to maximize the results we get from exercise.

Doing some additional breathing work, such as the exercises in the Secret Power of Dynamic Energy Exercise Course, Volume 2: The Dynamic Energy Routine – is a surefire way to target, develop and maximize the work performed by your lungs, as well as the structures that support proper breathing.

If you’re serious about improving your physical condition and your health, you should make it a point to focus on expanding your vital capacity and ability to breathe properly.

This type of dynamic breathing exercise will help you get fit more quickly. And it provides the foundation for robust health and longevity.

AND – key point – it makes you feel great!

You Can Do It!

Karen

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!” http://www.BestBreathingExercises.com

P.S. If you’re interested in developing your breathing ability, enhancing your health and rocketlaunching your energy levels, then you owe it to yourself to take a few minutes to learn more about the Dynamic Energy Routine – part of the Secret Power of Dynamic Energy Exercise Course, Volume 2. For more information, or to order your own copy of the program manual and DVD, go to the Best Breathing Exercises website.

Finally – Achieve Your Goal to Lose Weight

January 5, 2012kvanness01

If you’re like 80% of adults, you probably made a resolution to lose weight and get in better shape in 2011.

If you want to lose weight, or have been told by your doctor (or a significant other) that you ought to lose weight….I’m here to help you.

But first, full disclosure.

I’ve battled my weight, off and on, for many years now, going back to college days.

Yes, even though I’m a fitness trainer, producer of information products that help thousands of people improve their health and energy levels, a black belt in two martial arts, and a former collegiate athlete – I too have had a few periods in my life when I have been overweight.

When I was overweight, I resolved to diet and exercise in order to lose the pounds and firm up. I typically would join a gym and embark on a conventional program of doing cardio, lifting weights, stretching, and doing lots of abdominal exercises.

I even tried yoga and pilates (before pilates was popular!). I also put myself on a diet and was very careful about what I ate.

I experienced success for a time. I would lose weight, usually up to 10 or 15 pounds. I would be feeling good about myself. Then, I would inevitably hit one of those momentum-stealing, motivation-sapping plateaus, and the weight loss would stop.

It was hard to stay motivated at these times, because the pounds just didn’t come off as quickly as I expected. I felt like I was working so hard and depriving myself. I should have been seeing better results.

Each week, I stepped on the scale. And each week, I was disappointed at my lack of progress. Even worse, I sometimes found that I had gained weight! Maybe it was just “water weight”, but who cares? I was so frustrated and heartbroken that I would cry whenever I looked at myself in the mirror.

I knew there was a beautiful body – MY beautiful body – in there somewhere. But how could I get to it?

If you’ve tried and failed to lose and keep off a significant amount of weight, I’m sure you can understand my frustration and despair.

This is the point at which most people say, “Aw, what’s the use!” and give up on their quest for a great body.

I wasn’t done yet, though. I decided to investigate and try one more thing – something I thought could accelerate my results and melt away the pounds.

Here’s what I discovered:

Through my training in martial arts, energy disciplines and breathing methods, as well as research I have done into old-time methods of physical training and health enhancement, I came to a realization:

All the exercising and dieting I had been doing was good for me, and I was getting some results. BUT I was missing a key ingredient: deep breathing.

Here’s what you need to know if you’re trying to lose weight:

One of the primary actions of deep breathing is to provide the body with ample quantities of oxygen. Oxygen provides the spark which heats up your metabolism, which in turn increases your body’s need for energy, or calories.

When you engage in deep breathing on a regular basis, you pull more oxygen into your system. This causes your body to more quickly burn the calories you take in from food and drink. It then goes into a deficit, and turns to fat stores as an additional source of energy.

Priming this mechanism is the secret to dramatic and lasting weight loss. And the key is oxygen: the more oxygen you take in, the faster the results.

So I leveraged this information I already had, but had taken for granted. I put it to use. And my results were fantastic!

Not only did I lose the weight, including those last 5 or 10 stubborn pounds that you can never seem to get off…I also toned my waistline and core to the point I could actually see my abs!

Later, I shared the exercises and recommendations in this program with a few of my private training clients. They also achieved wonderful results using this method.

Maybe you have a lot of weight to lose. Perhaps you would like to radically improve the results you’re getting from your current fitness or weight loss program. Or maybe you want to lose that last 5 to 10 pounds so you can see your abs.

Whatever your situation, you can put this program to work immediately to help reach your goal.

I call this the “Fire Up Your Metabolism” Program, because that is exactly what it does.

I encourage you to check it out and put it to work for yourself. You can read more about it at http://www.bestbreathingexercises.com/metabolism.html.

You Can Do It!

Karen Van Ness

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!” http://www.BestBreathingExercises.com

P.S. Another full disclosure: I’ve let myself slip – yes, me, the so-called health nut – and I have some weight to lose. One of my priority goals for 2012 is to get back into fighting trim. But I don’t have a lot of time to try to fit in workouts. So I will be following a very focused program – the approach in the “Fire Up Your Metabolism” Program – so I can get the results I want in less time. Why don’t you join me? Discover how at http://www.bestbreathingexercises.com/metabolism.html.

Consistency is King

December 19, 2011kvanness01

You can’t overestimate the importance of regular exercise on your health.

The benefits of regular exercise and activity are well known. You don’t need me to recite the list to you here.

One of the most important approaches you can take to exercise is to be consistent about it.

Consistency is important for several major reasons.

First off, establishing a routine allows your body to become conditioned to the act of exercising. This helps with the adaptation process you go through, especially if you are just starting an exercise program or have had a lay off.

Your body comes to expect your daily or every other day workout. It is better able to assimilate gains in fitness, as well as recover from each workout.

By the way, this is one of the reasons that regular exercise over the course of the week reduces your chance of injury. The weekend warrior approach leaves your body more vulnerable to strains, sprains and so forth…not to mention increased muscle and joint pain.

Here’s another reason for consistency that is not as well appreciated as it should be: exercise can have a dramatic influence on your mood and energy levels.

This is one of the reasons why I always do my deep breathing and dynamic exercises in the morning. When I do my routine – such as the Dynamic Energy Routine in the Secret Power of Dynamic Energy Exercise Course, Volume 2 – after as little as 10 to 15 minutes, I shake off the fog and approach my day with a high level of energy.

I also feel more confident about my ability to hit my goals for the day.

Exercise is one of the oldest = and best – tonics for depression and low mood. It activates naturally occuring hormones and neurotransmitters in your body. And it appears that the more consistently you exercise, the more benefits you receive from these natura, more powerful versions of Prozac.

Here’s one more reason to stay, or become, consistent with your physical activity: it helps boost your metabolism.

When you exercise every day, your body interprets this as follows: you are a VITAL BEING who requires plenty of energy to make it through each day.

Your body responds by revving up your metabolism, so you burn hotter throughout the day. Your body also changes the way it metabolizes the nutrients and calories from the food you eat. On the other hand, when you make healthy demands on your body, on a consistent basis, it metabolizes more of the energy from food into glycogen, to be stored in your muscles and liver.

Becoming a consistent exerciser may seem daunting to you – especially right now as you are rushing and bustling through the holiday season.

But you can start any time, even right now. Take a few minutes to stand up, stretch and breathe deeply. Feels good, doesn’t it?

Now, just imagine how good 15 to 20 minutes of stretching, moving, working your muscles, and breathing deeply would feel. How productive would you be…how much time would you save…how much more confidently and easily would you slide through your day and your “to-do” list, if you would just give yourself the gift of a few minutes of exercise each day?

Don’t just take my word on this. I encourage you to try it our for yourself.

You Can Do It!

Karen

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!” http://www.BestBreathingExercises.com

This Is Better Than Aerobics

December 17, 2011kvanness01

Warning: before you kick off your New Year’s resolution to work out and get in better shape, please read this message. It could save you a lot of time, wasted energy and frustration.

Did you know that your lung capacity is the best predictor of how long you will live?

A number of studies, including the very highly regarded Framingham Heart Study (which has been going on for over 50 years), have found that lung capacity is the best predictor of longevity.

The bigger your lungs, the more air they can process, the longer you live. Unfortunately, once you hit your 30s, your lung capacity begins to decline. In fact, depending on how active you remain, by the time you hit 70 you’ll lose about 50 percent of your lung capacity.

In order to improve and preserve lung capacity, you’ve got to build up a reserve of capacity.

You may think this means jumping into an aerobic exercise program.

No!

Aerobic exercise to a certain point is OK. But unless you are a marathon runner, there is no need to do that much aerobic exercising.

You will make a superior investment of time if you focus on your breathing exercises; perform shorter, more intense interval training two to three times per week; and include two brief, well-rounded strength training sessions per week.

In fact, you can even program your strength training so that it provides strength and lean muscle building effects while also giving you the cardiovascular work you need to improve lung capacity.

The truth is, aerobics can actually decrease lung size. Sure, your lungs may become more efficient. But their overall capacity declines.

On the other hand, focusing directly on your breathing – as with the exercises in the Secret Power of Dynamic Energy Exercise Course, Volume II: The Dynamic Energy Routine is the surest way to build lung capacity.

These exercises tone and strengthen the muscles and structures that support healthy, proper breathing. Proper breathing can also lower blood pressure and cholesterol, and help you burn more calories.

Bottom line: you don’t have to subject yourself to long, boring bouts of “cardio” or aerobic exercise.

Whether you’re overweight and need to lose some L-B’s….or you are trying to gain weight and are having trouble putting on lean mass….a solid program of deep breathing, intervals and well-rounded resistance training is the way to go for optimal results.

You Can Do It!

Karen

“Best Breathing Exercises: Transform Body Mind and Spirit with Dynamic Energy Exercise!”

P.S. The combination of deep breathing with specific exercises in the Secret Power of Dynamic Energy Exercise Course, Volume 2: The Dynamic Energy Routine, is a powerhouse. For even faster results, especially if you wish to lose weight and melt off fat, go with the Fire Up Your Metabolism Program. This program provides you with an excellent workout centered around breathing, dynamic tension, and movements that work the large muscles of the body. Visit the Best Breathing Exercises website for more information or to get your copy today.

To Lose Weight, Stop Dieting

June 9, 2011kvanness01

If you want to get into great shape, or back into shape, you’ll
find your best friends are a solid set of goals. Weight goals
(including interim milestones as well as your ideal weight); weight
loss (or more accurately, fat loss) goals, waist size, etc. You
can also set more subjective goals such as fitting into your
old jeans, looking great in your bathing suit, and so forth.

These types of goals can motivate you because you are “beginning
with the end in mind” and are visualizing yourself looking fabulous
in those jeans.

When we decide to lose weight, many of us fall into the trap of
radical or fad dieting.

I know because I have done this myself in the past, as have my
friends, as have many with whom I have worked.

Problem is, most people (as in 99%) crash and burn with this type
of approach.

So, in an effort to dissuade you from starting that crazy diet
you have in mind, I’d like to introduce a little rationality.

An important step towards lasting weight loss, as well as better
health, is to take an honest look at what you are eating. But the
key is not to focus on what you can’t have.

The key is to focus on eating more of the healthy foods: berries,
fruits and vegetables; lean meat and poultry (organic if possible);
fish; eggs; nuts and seeds; organic dairy, especially yogurt and
cottage cheese; and whole grain breads and cereals.

Don’t deny yourself any particular food (unless you have allergies
to it). Saying you “can’t eat chocolate cake” inevitably causes
you to crave it…until you feel like tearing into an entire cake
in one sitting.

On the other hand, allowing yourself a piece of chocolate, perhaps
with a cup of coffee or tea as an endpoint to a meal, can keep you
feeling satiated and happy.

Especially us women. We need our chocolate. Guys tend to lean
more toward cookies. So have a cookie or two, if that’s what
makes you happy.

Here’s a key point: don’t think about diets or dieting any more.

Instead, think “eating plan”.

“Diet” includes the word “die”. It’s associated with deprivation
and hardship.

On the other hand, “eating plan” sounds more like something good,
something to build you up, give you more energy, and make you
healthier.

Plan out your meals for each day (at a high level at least), and
fill your plate and stomach with healthy foods. Focus on feeding
yourself well.

View what you eat in the context of building yourself up — your
health, your vitality and energy levels, your muscles, and so
forth.

If you are an athlete, have a hectic schedule, or are dealing
with a chronic health condition, you especially need to view the
food and drink you are taking into your body as part of your
overall program to build yourself up and gain (or regain) strength
and stamina.

Set a goal of eating well 75% of the time. See how you do and, more
importantly, how you feel. Eating well most of the time, but not
expecting perfection or adherence to a strict diet, gives you the
leeway you need. When you don’t have to adhere perfectly to a diet,
you will find that you stick to your eating plan.

Later, as you get a grip on things AND experience some results,
you will find you are motivated to eat well 80%, or even 90%, of
the time.

I know this flies in the face of “dieting” conventional wisdom,
which dictates that you can’t get into good shape and good health
without deprivation, denial, food restrictions, and so forth.

But you know what? That deprivation stuff works for a very, very
small percentage of people. The rest of us may lose some weight.
But eventualy we gain it all back again, and then some.

More importantly, we end up being obsessed with food and our
weight.

If you’ve been on this treadmill, make the decision today to hit
STOP, step off, and embrace a more rational plan. Along with
exercise, this the most important step you can take to get in
shape and ensure robust health and energy.

You Can Do It!

Karen

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
http://www.bestbreathingexercises.com/

P.S. If you’re not in shape now, and are starting to worry about
the summer, don’t fret. You can get started the sensible way by
getting a copy of the “Fire Up Your Metabolism” Program. If you’re
ready to do it this year and finally achieve the weight loss you’ve
been dreaming of, you will get the jumpstart you need from this
this program. For more information or to acquire your own copy, click here.