Tag: aerobic breathing

Follow Your Body’s Wisdom for Better Breathing, Faster Weight Loss

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“An apple a day keeps the doctor away.”

This well known phrase has been a staple of nutritional advice
since the 1700’s, when it was coined by Benjamin Franklin.

I’ve been told by friends from other countries that they have their
own originator of this little piece of advice. Ben was a pretty
smart guy, though, so my money is on him as the “original”
originator.

Regardless of who first said it, this is valuable advice for all
of us.

When it comes to breathing, you should know that some recent
studies have shown that eating one apple per day can help improve
lung function by keeping the airways open and clear.

Eating apples can also help with weight loss.

As I recall, a few years back there was a program called the
“Apple Diet”, or something like that, which became somewhat
popular for awhile. I normally avoid and ignore the fad diets
that seem to proliferate, especially around this time of year.

But this diet was actually on to something.

The basic approach of the diet is to eat an apple before every
meal. This helps reduce your appetite so you eat less. Also, the
malic acid in apples is thought to help with weight reduction.

The Vitamin C found in apples and other fruits and vegetables
contributes to improved airway function. It’s an antioxidant and
helps reduce inflammation. Vitamin C also contributes to tissue
repair.

Yet another reason to eat more fruits and vegetables!

Just in case you need it, here’s one more reason:

A number of doctors, including specialists in complementary
medicine, believe that overconsumption of foods, in particular
refined carbohydrates, can negatively affect your breathing.

The culprit is too much insulin in the body.

The body secretes insulin as part of the digestive process. If
you eat too much, or eat the wrong kinds of foods, your body
secretes excess amounts of insulin to help break down the food.

Insulin has been shown to produce bronchoconstrictors, which
narrow your airways and make breathing more difficult. It can
also restrict blood flow in the lungs, which reduces oxygen
flow at the cellular level.

By the way, excess insulin is also associated with weight
gain – as in fat gain and fat deposition in all the wrong
places.

So, if you want to make your breathing worse (and/or get
fatter), eat an excessive amount of refined carbs such as cakes,
cookies, white bread products, and so forth.

If you would like to improve your breathing, AND improve your
body composition – both of which go hand in glove with improved
energy, focus, productivity, health and longevity — eat more
healthy foods…like apples.

Here’s a simple way to control spikes in insulin: always pair
a portion of protein with a portion of carbohydrate in every
meal and snack. Also, include healthy fats in at least two
meals per day.

The protein and healthy fats help prevent insulin spikes that
would otherwise be caused by the carbs. Eating foods rich in
fiber also helps reduce the insulin response.

I discuss what I call the “complete meal” approach, as well as
other powerful nutrition strategies, in the “Fire Up Your
Metabolism” Program, available at the Best Breathing site.

It’s not a diet plan.

It’s simply some common sense principles and strategies to help
you eat more intelligently without feeling deprived. AND
without having to measure and weigh portions, count calories,
keep track of grams of carbohydrates, and so forth.

If you are serious about improving your energy levels and health,
take a hard look at your eating habits.

When you’re younger, your body has such vast reserves of energy.
It can function well no matter what you put into it.

As you get older, your body starts to rebel against the poor
nutritional choices you may have been making. It begins to
assert its own wisdom.

Best that you listen to it!

Your body will guide you in the right direction, if you will
just pay attention.

You Can Do It!

Karen

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

P.S. Summer is already upon us here in Texas! We’re talking 101
degrees today…and it’s still early June. Summer is fast
approaching in your neck of the woods too. If you’re worried about
not being in shape for the beach or the pool, don’t fret. Get
started the sensible way with the “Fire Up Your Metabolism” Program.

Yes, you can do it this year! You can get into great shape and
achieve the weight loss you’ve been dreaming of. Without having
to follow some crazy fad diet or ineffective exercise regimen.
This program will give you the jumpstart you need. Get your copy
today.

Copyright, Karen Van Ness, 2011

Save Yourself From the Scrap Heap

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“Many men and women go to the human scrap heap….They have not
known just how to pump the human bellows – the lungs; get energy
out of every ounce of fuel, keep their arteries and veins clean,
kidneys and liver from being poisoned.”

That’s a quote from an old book on breathing.

Even in the “old days”, when the importance of breathing for good
health was more widely accepted, the doctor who wrote this book
felt compelled to do so. He was concerned about the diseases and
conditions he observed in his patients, as well as the people
around him.

Today, it seems like we are even more removed from the natural
healing and invigorating results of proper breathing.

I think a lot of this has to do with the advent of modern medicine,
and all the wonderful medications and drugs that have been
developed.

Coming down with a cold? First action for many people is to take
medicine to help tamp down the symptoms.

Got a headache? Take two aspirin, or extra strength this or that.

There’s even a headache product you roll on your forehead, like
deodorant. Not sure how it works, but the commercials sure are
funny.

I’m very grateful for the wonder drugs and medicines that help
relieve our illnesses, whether acute or chronic. They have reduced
much suffering and helped alleviate much pain and discomfort.

But they have also caused us to forget about our own natural
instincts and intuitions..to move away from more natural methods
of handling illness and pain.

They tend to make us focus on the symptoms, and treat those,
rather than determine the cause of the symptoms and take care
of that.

If you have headaches on a regular basis, taking aspirin or
Tylenol may help you get through your day. But you better be
concerned about what is causing those headaches, and what you
can do to prevent them.

One chronic illness that hits home with me is asthma. When I
was first diagnosed, I was totally into the “give me medicine,
and more medicine, until this thing is controlled”.

Problem was, the more medicines I took, the worse my health
became.

Mortality rates from asthma are increasing in modern times,
compared to times when they did not have asthma medications.

Why is that?

Given all the fancy medicines used to treat asthma, shouldn’t
mortality rates be declining? What did the oldtimers know, and
do, that we don’t?

One thing they knew about was the importance of deep breathing,
and regularly practicing proper breathing and getting lots of
fresh air.

Seems simple, but it’s true: you can live longer and live
better by knowing how to breathe properly.

Learning – and regularly performing – proper breathing is almost
an art in itself. But it’s actually not hard to do.

It just takes a little time and patience. But it’s time well
invested.

No scrap heap for you!

You Can Do It!

Karen

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

P.S. Get a crash course in proper breathing and how to breathe
completely and fully with the Secret Power of Dynamic Energy
Exercise Course, Volume I. You’ll relax and rejuvenate, and feel
more calm and in control, within minutes. For more details, click
here.

P.P.S. AND – To build better lung power, stamina and vitality,
try the second volume of the Secret Power of Dynamic Energy
Exercise Course: The Dynamic Energy Routine. Right now, you can
acquire  BOTH volumes for one special price. Click here
for more details.
Copyright, Karen Van Ness, 2011

Turn On Something Positive Inside

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Article first published as Turn On Something Positive Inside on Technorati.

In my previous blog post, we discussed the importance of keeping things simple
when you are beginning a fitness program.

If you’re trying to get in better shape…trying to get BACK into
shape after months or years of relative inactivity…or thinking
about getting back into shape…focus on three key numbers:

(1) Your weight

(2) Your waist size

(3) Your body fat percentage (or, alternatively, your lean
mass percentage).

I also mentioned a “magic ingredient” you should add to your “get
into awesome shape” program.

When sprinkled in and over your efforts, this ingredient will
almost guarantee good results.

What is it?

It’s enthusiasm.

Did you know the word enthusiasm comes from the Greek “en theos”,
which means “filled with the divine” or “God within”?

When you get excited about your life and your work, you bring a
powerful , divine energy to everything you do. And when you are
excited about something, you attract other people to your cause
as well. They want to be around you because enthusiasm is a
winning feeling, a warm feeling, a fun feeling.

Enthusiasm is power. With faith, it can transform adversity,
failure, or temporary setbacks into action – action that moves
you forward toward your goals and dreams.

Seems like many of us in our 40’s and 50’s often lose the
enthusiasm we recall from our youth. It can be hard to muster
up excitement and energy. It’s easy to get caught up in the
schedule, the to-do’s, the responsibilities….and lose sight of
our ultimate vision for our lives, as well as the importance of
having some fun along the way.

For example, it becomes easy to make excuses for not exercising
regularly.

“Too busy…change in schedule messed up my day…no energy at the
end of the day”. And we forfeit one of the most effective ways
to supply energy and enthusiasm into our lives.

Yes, exercising regularly – even for short to moderate amounts
of time – can have a huge impact on your energy levels, your
productivity, your confidence, and your mood. Once you embark
on a program of regular, consistent exercise – even if it’s
only 15 minutes a day – something changes inside you.

It’s tough to put your finger on. But the constructive change
you achieve by exercising regularly, as a daily habit, results
in a feeling of control, of power, of charting your own positive
destiny. In turn, this feeling permeates the rest of your life.

I can’t tell you how many people I have spoken with over the
years who have told me how much more productive they are when
they exercise regularly. And how much more confident they feel.

And guess what.

This observation often comes from people who still need to lose
weight. They aren’t even close to their ultimate goal. Yet they
feel like something mysterious and wonderful has “turned on”
inside.

You can turn on this mysterious power for yourself.

It only takes a small investment of time and effort to do so.
But it’s an investment that will reward you time and again
throughout your life.

You Can Do It!

Karen

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

P.S. For more tips and tactics on simple things you can do
each day to help you lose weight, or maintain your ideal
weight, get the “Fire Up Your Metabolism” Program. This
program is simple, fast and effective. It can help jumpstart
your “get back into shape” program so you make more progress,
sooner…and keep your enthusiasm levels high. Claim your
copy today.
Copyright, Karen Van Ness, 2011

One of the Most Efficient Ways to Train

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This was first published as the article  One of the Most Efficient Ways to Train on Technorati.

There are as many ways and methods of training as there are
coaches, trainers and fitness gurus — or so it seems sometimes.

So many methods and systems, often contradicting each other. So
many of them marketing-driven, meaning their proponents have to (at
least publicly) claim that their way is the “best and only way” to
train.

In my experience, you can – and should – take advantage of different
methods and approaches to developing your endurance, strength, and
flexibility. This is the intelligent way to go after superior
levels of fitness and health. To paraphrase Bruce Lee: “Take the
most useful and discard what doesn’t work for you”.

Plus, there is a lot to be said for injecting some variety into
your workouts.  Not only does this keep your body constantly
guessing and adapting – which is one of the goals of training – it
also keeps you fresh mentally. It’s one of the “secrets” that can
help you truly enjoy your fitness program, rather than viewing it
as a necessary evil.

Here’s one training method that has been around for a long time,
is proven, and is widely accepted: Interval Training.

I highly recommend it, especially if you are a busy, time-starved
person who seeks maximum results from minimum time invested. (And
aren’t we all interested in this anyways?) It’s the fastest way to
achieve significant changes in your body composition…meaning,
putting on lean muscle and taking off fat.

Unfortunately, not enough people take advantage of this excellent
way to train.

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.

Another type of interval:  Run up a hill, sprint, or do a
high-intensity level on the stationary bike for 90 seconds…then
rest for 90 seconds. Rinse and repeat 4 to 8 times, and you have
a powerhouse of a workout – in only about 20 to 24 minutes!

I think people shy away from Interval Training because they
associate it with highly intense levels of effort, and think
it is too tough for them to do. This can be about the most
intense form of training. Sprinting up hills repeatedly, with
short rests between sprints, will fry your butt very quickly.

But the truth is, intervals can be used successfully by anyone,
no matter your 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.

For example, the Dynamic Energy Exercise approach I teach helps
you breathe more deeply and naturally, expand your chest and
strengthen the muscles and support structures that are critical
to healthy breathing and powerful lungs. These exercises get you
workin, huffin and puffin – and are all done in a standing position
that is accessible to just about anyone. (Go to the Best Breathing
Exercises website for more information.)

And that’s how you know you are performing your intervals at
the proper level of intensity: you should be huffing and puffing
by the end.

If you want to lose weight and/or put on lean mass, be sure to
leverage Interval Training in your fitness program for faster
results.

You Can Do It!

Karen Van Ness

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

Copyright, Karen Van Ness, 2011

Here’s a Simple But Powerful Type of Breathing

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In today’s tip I will share with you a very simple but powerful
type of breathing which is wonderful for detoxifying the body,
clearing out your lungs, and making your breathing easier. 

Before we get started….

Did you know that each of your lungs is about the size of a
football. Or about the size of your hand, if you hold your hand
open. Because of the rich branching pattern inside, they have the
surface area of an entire football field! And they transfer oxygen
into your body, and wastes out of your body, with amazing
efficiency.

This is one reason why learning how to cultivate your breath can
be such a worthwhile endeavor. Just a small, incremental improvement
in your breathing can have tremendous results in terms of your
energy, mood and health!

So here we go. This exercise called the Cleansing Breath.

Actually, there are several breathing techniques or methods that
are referred to as “Cleansing Breath”. This is just one of them.
But I like this one the best. It’s  an adaptation of an exercise
I teach in the Secret Power of Dynamic Energy Exercise Course,
Volume II: The Dynamic Energy Routine.

Here’s how you do it:

(1) Inhale a full, deep breath through your nose;

(2) Retain the air for a few seconds;

(3) Pucker up your lips as if for a whistle; then exhale a little
air through the opening. You should exhale sharply, with plenty
of vigor.

(4) Stop for a few seconds, holding your breath. Then exhale a
little more air. Repeat until you have exhaled all the air you
were holding.

Breathing in this way for only two to three cycles can really
refresh and invigorate you. Use it anytime you are feeling
lethargic or a bit under the weather.

It’s also a wonderful detoxifier — not just physically, but
emotionally and mentally as well.

Next time you are upset at someone or something, try three to
five repetitions of this exercise. You are literally “blowing
off some steam” when you do it.

I wager you’ll feel much better and will be able to move on
with your day without the emotional distraction or baggage.

One important point: this is a tough technique to do when you
are exercising. However, the same basic approach can be used
to help you recover and replenish your energy during physical
activity.

Simply blow out more of your air in the first, sharp exhalation.

In other words, inhale through your nose, then blow out the
air through your pursed (or puckered) lips, kind of like you
are trying to blow up a balloon.

Make sure your exhale is short and sharp. Don’t worry about
exhaling all the air. In fact, when you are exercising, it is
better to retain some measure of air in your lungs.

Think of it as cycling through inhalations and exhalations,
while always keeping a reserve.

If you are getting excessively short of breath or fatigued when
exercising, try this “sharp exhale” version of the cleansing
breath. It really helps you regain control over your breathing,
so you can continue with your activity.

Have a great weekend, my friend!

You Can Do It!

Karen
http://www.BestBreathingExercises.com/

P.S. If you are interested in breathing more fully and
effortlessly…in building up your lungs and stamina…naturally
strengthening your internal organs and hyper-charging your
immune system…then you will want to check out the Secret Power
of Dynamic Energy Exercise Course, Volume II: The Dynamic Energy
Routine. This program can have a transformative effect on your
breathing and overall health and energy. Yet it’s easy to learn a
nd do on a regular basis.

For more details, head over to the Best Breathing Exercises website.

 
Copyright, Karen Van Ness, 2011

Carpe Diem

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Spring isn’t quite sprung yet…but it’s beginning to emerge.

The longer days, the increased energy and warmth from the sun as
it tracks higher and higher across the sky, the first green shoots
from dormant plants and trees….provide us with that sense of
anticipation of good things to come.

This morning, after I did my breathing and energy exercises
outdoors in the fresh air and early morning sunshine, I found
myself thinking about a common and frequent cycle in our lives:
that of renewal or recovery from some failure, circumstance, or
lack of action on our part.

I’m sure you have had the experience of starting some project, or
setting some goal for yourself. You start off very enthusiastic
and committed to taking action.

After awhile, you may lose steam. You become less enthusiastic, or
an event or series of events throw you off course. You begin to
drift and not apply much, if any, energy to your goal or project.

You may get angry with yourself. You may feel sick and tired of
your present condition.

So you start anew. And you begin again with positive expectations
and enthusiasm.

Even if you’ve experienced this start – stop – start cycle, over
and over again, don’t give up hope. Don’t stop beginning again.

There’s no law or unwritten rule that says you can only try
something so many times, then you have to stop. You can try as
many times as you want, or need, to attain success.

I think this is an important message right about this time of
year, when your enhthusiasm and follow through on your important
goals may be waning a bit.

Several weeks ago, my son Miguel and I watched a documentary on
the great football coach, Vince Lombardi. We’ve all heard or read
so many Lombardi quotes over the years. But there was one moment
in the  program that I found fascinating.

After a stunning defeat, when the Packers lost a Super Bowl game
they were favored to dominate, Lombardi responded to reporters’
requests for a comment by saying, “We didn’t get beat. We just
ran out of time.”

Don’t let your enthusiasm wane either.

As you start toward your goal again, you may be saying the right
things and doing the right things. But, in the back of your mind,
a little voice may be saying, “Here we go again. We feel great
about this new beginning, but just wait a little while. This too
will fizzle out.” I know all about it, because I’ve heard this
voice of doubt from time to time.

Here’s my advice: ignore that voice.

Enjoy your new beginning. Allow yourself to be enthusiastic about
this fresh start. Because who knows, this time it may “stick”.

My high school class motto was, “Today is the first day of the
rest of your life.” It’s a well-known quote. I always thought it
was a little corny, but…I remembered it all these years, so it
must have resonated somewhere in my psyche.

One of my friends has modified it to, “Today could be the LAST
day of the rest of your life.” He claims he is not being cynical.
Rather, he is emphasizing the “Carpe Diem” – Seize the Day –
message within the quote.

Each day can be a day of renewal. So seize it with enthusiasm
and gusto. Enjoy your “fresh start”.

You Can Do It!

Karen
www.BestBreathingExercises.com

P.S. If you’re looking for a fresh start in your quest to get
in shape or improve your health, and you’re ready to leave behind
the frustration of unsatisfactory results…then try the Secret
Power of Dynamic Energy Exercise Course, volume 2: The Dynamic
Energy Routine. By following each section of the course, one at
a time, you will experience an amazing renewal of energy, stamina
and health. Claim your copy today at Best Breathing Exercises.

Copyright, Karen Van Ness, 2011

Don’t End Up Like Elvis Presley, Part 2

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In my previous blog post, we discussed the importance of deep
breathing and percussion for cleaning out the gunk in your lungs.
And I touched on the not-so-delicate subject of cleaning out the
gunk in your body for better digestive health.

Why am I spending two blog posts on this subject?

Because it’s important!

Enhancing your body’s digestive and eliminative abilities can have
a dramatic effect on your energy levels, quality of sleep, and
overall health.

It may also protect you against various illnesses, ranging from
certain types of cancer to chronic fatigue.

Another benefit: the faster your body can process and eliminate
what you eat, the better it utilizes the macro- and micro-nutrients
from the food…AND the quicker it gets rid of the wastes and
toxins that collect in certain organs, such as the colon and
liver.

This is a key to losing weight, as well as maintaining your ideal
weight, once you get there.

How do you enhance the health of your digestive and eliminative
organs?

Well, one way is through – you guessed it – deep diaphragmatic
breathing.

Breathing deeply, down into your belly, provides a massaging effect
to your organs. The stomach, intestines and colon rely in part on
peristaltic action to move food and, later, wastes. The massaging
effect from deep breathing enhances this effect.

Also, deep breathing introduces higher quantities of vital oxygen
into your bloodstream and cells. So your cells have higher levels
of energy and are able to remove their waste products more
efficiently as well.

Another very important practice is getting plenty of fiber in your
diet. If you eat a lot of fruits and vegetables, as well as whole
grain products, then you are probably getting enough fiber.

Unfortunately, most people only get about a quarter to one half
of the recommended daily intake of fiber.

So, you could probably stand to eat more fruits, veggies and whole
grains. You can also supplement with fiber products containing
psyllium seeds, such as Metamucil.

An easy step is to eat a salad or piece of fruit with every meal,
and as a snack.

When you first begin to increase your fiber intake, you may notice
a dramatic, and sometimes unsettling, change in your bowel
movements. This is because the fiber is literally scraping and
capturing a lot of the gunk trapped along the walls of your colon.

Stick with it. Things will smooth out within a few days. It’s
just your body adapting to a new, healthier regimen.

There are also various types of “colon cleansing” products out
there. I’ve never tried this approach, so I can’t speak to its
efficacy. (Some people swear by them.)

I CAN say that I will probably never try a “colon cleanse”, unless
someone is holding a gun to my head and making me do it.

It just seems like such as invasive way to approach the problem.
And, some health  practitioners, including physicians, are
warning that the more aggressive methods for cleansing not only
are unnecessary, but can also cause infections.

Your body can best do the job, as long as you are treating it
right through diet, plenty of fiber and water, and plenty of
good ol’ fashioned deep breathing.

You Can Do It!

Karen
www.BestBreathingExercises.com

P.S. If you’re looking to lose weight, burn fat, AND increase
digestion and elimination, then the “Fire Up Your Metabolism”
Program is for you. Learn simple but powerful movements that
force more oxygen into your system, massage your organs and help
tighten and reduce your waistline. Click here for more info.

P.P.S. For a good all-around breathing and relaxation program,
check out the Secret Power of Dynamic Energy Exercise Course,
Volume 1: Invigorate and Rejuvenate. Just a few minutes a day
with this program will open up your lungs, allow for fuller,
clearer breathing, and relieve tight muscles caused by stress.
Check it out here.

Copyright, Karen Van Ness, 2011

First Things First

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Boy do I feel great this morning!

I did a full session of breathing and energy exercises – before I
started work. It feels wonderful to do this type of exercise first
thing.

But sometimes I fall out of the habit.

As those of you with young kids know, they are usually “up and at
’em” pretty early in the morning. And your weekday routine probably
involves some combination of getting yourself ready for work or
school, getting your kids ready and off to school, making sure the
pets have food and water, and so on and so forth.

It’s easy to get caught up in the morning rush and….forget to put
yourself first. If you skip your breathing exercises in the morning,
you may find it difficult to fit them in later in the day. And this
can make a real difference in your energy levels and your breathing.

I notice an immediate difference. When I do my exercises first thing,
I feel energized, I feel enthusiastic. I am more focused and
productive when I sit down to work. I feel more creative.

When I don’t do them first thing…very different experience.

In the Secret Power of Dynamic Energy Exercise Course, Volume 2, I
recommend you do the Dynamic Energy Routine in the morning, before
breakfast. 

Mornings can be a low energy time for many people. Working with your
breathing first thing can help you establish control over your
breathing, your outlook, even your stress levels, for the rest of
the day. The exercises in the Routine also energize and focus you.

I make the same recommendation in the “Fire Up Your Metabolism”
Program.

The exercises which form the core of the program are also best done
first thing in the morning. From a weight loss perspective, performing
the exercises before eating your first meal forces your body to reach
into fat stores immediately.

You also jumpstart your metabolism and keep it running higher
throughout the day.

Not to mention, you have more energy right off the bat. This is a
big deal if you have to be off and running every morning.

The other benefit of these exercises is that they help improve
digestion and elimination. Within a day or so of beginning them, you
will become a lot more “regular”, if you know what I mean. And this
is an infrequently discussed – yet critical – “secret” to losing
weight AND keeping it off.

So,  if you’re not already doing this, give it a try. Wake up
15 minutes earlier than usual and do your breathing exercises.
Experience the difference it makes in your energy, outlook, and
how smoothly your day seems to go.

As for me, I have re-committed myself to taking the advice I so
readily give to others. “Do as I say and not as I do” just doesn’t
fly, does it.

You Can Do It!

Karen
www.BestBreathingExercises.com

P.S. If you’re serious about finally dropping the weight, losing
the paunch, and strengthening your core, then the “Fire Up Your
Metabolism” Program is for you. Learn how dynamic breathing exercise
can help you unlock the fat burning potential of your body at
the Best Breathing Exercises website.

Copyright, Karen Van Ness, 2011

Pay Yourself First: The Key To Wealth and Weight Loss

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Note: This was first published as an article,  Pay Yourself First: The Key to Wealth and Weight Loss on Technorati.

How would you like to increase your net worth dramatically this
year?

And….how would you like to trim down and get in your best shape
ever this year?

Interested? I thought so. Most of us would like to do both.

One of the oldest, most hallowed recommendations for investing and
increasing your net worth – even to the point that you can become
financially secure and independent – is to “pay yourself first”.

This one principle is so important, it’s biblical in nature.

The idea is to invest in yourself first, before you pay the first
bill. Take money right off the top and put it into some sort of
savings or investment account. If you can set this up to be
automatic, even better.

Then, the power of compound interest will work its magic for you.
And, over time, your initially modest monthly savings will grow
and grow into a substantial amount.

The same principle can also help you if you wish to enhance
your health and fitness.

In one of the newsletters I receive, a contributing physician
discussed a study that was done by Ohio State University’s Center
for Human Resources.

They found that significant decreases in weight are associated
with significant increases in wealth. For example, people who
shed 50 or more pounds saw an increase in wealth of $10,000. (Not
sure whether this was an increase in income or net worth.)

The researchers make the point that workplace discrimination
against obese or overweight people is the cause. And I’m sure
that’s part of it.

But I don’t think that’s the entire reason. There are plenty of
pleasingly plump, overweight and obese people around these days.
In fact, 60% of the population in this country is overweight or
obese. So working with an overweight person is pretty common.

Here’s another possible explanation:

I would venture to guess that the people they surveyed in the
study felt entirely different about themselves after they lost
all that weight.

Not only did they feel better about themselves, they probably
had more energy AND more confidence.

These are the kind of benefits you can expect when you put the
“Fire Up Your Metabolism” Program to work.

It’s not only about losing weight, leaning out and looking
better. The more important benefits are the intangible ones:
the way you feel about yourself, the increased energy you have,
the feeling of wellbeing you have when you do something good
for yourself.

At any rate, this study got me thinking about the subject of
compensation. Not monetary compensation, but giving yourself
some thing or some experience as a reward.

You could call it “managed compensation”. Here’s how it works:

There is a natural cycle of work and struggle followed by rest
and reward. You see it throughout nature. For example, the
gardener tills, plants, fertilizes, waters and weeds for many
weeks or months. The reward is the beautiful garden of
flowers, or the delicious fresh vegetables.

You can see it throughout history, going back to biblical
times. The Hebrews wandered for 40 years in the desert before
they were allowed into the “promised land”. God worked for six
days, then rested on the seventh. And so forth.

You probably see it in your daily life as well.

You crank and crank on an important project for work. When it’s
finished, you not only have the satisfaction of a job well done,
but you or your company may be rewarded as well. (Hopefully you,
but most companies don’t work that way.)

So, how can you apply this to getting active, exercising,
eating better, or taking any other type of action that can help
improve your health?

Well, as you plan your day or week, build in little rewards
for yourself – to be enjoyed IF you complete the activity or
task you assigned to yourself.

After you work out, allow yourself a nice meal to replenish
your muscles and energy levels. And /or take a nice hot shower
and relax for a few minutes.

If you’ve eaten really healthy all day, allow yourself a nice
dinner. Maybe even  a glass of wine or some dessert if you’ve
been really good.

I am an avid reader of all types of books and magazines. My
better half will attest to this. In fact, I’ve been accused of
being a “book hoarder”. (I like to think of my books as
worthwhile investments.)

Anyways, when I have completed a project that took a lot of
effort and time, I like to reward myself with a trip to the
bookstore. Browsing through the shelves can be very relaxing.
I enjoy purchasing a new book I’ve been wanting to read, as
well as the serendipity of discovering an interesting book I
was unaware of.

As a twist on all this, you might make the activity itself
your reward.

For example, most people look at exercising as something they
“have to do”. So how about flipping this? Make your workout
your reward.

After a hard day at work, frame your workout as your chance to
get away from all the crap and do something just for you. See
yourself moving those muscles and breaking a cleansing,
de-stressing sweat. Think about how good you will feel when
you are done.

It’s worth a try. Let me know what you think.

You Can Do It!

Karen Van Ness
www.BestBreathingExercises.com

P.S. If you’ve been telling yourself you should get started
on an exercise program…if you’re ready to lose weight….if
you’d like more energy and control over your body —  then the
“Fire Up Your Metabolism” Program may be just the ticket. To
discover how the combination of deep breathing and dynamic
movements can help you reach your weight loss goals, click here.

Copyright, Karen Van Ness, 2011

The Most Important Number If You Are Trying to Lose Weight

kvanness01

What’s the most important number if you are trying to lose weight?

You probably answered, “My weight in pounds, of course.”

Good answer, that IS an important number.

But your weight in pounds isn’t necessarily THE most important
number. Many people underestimate their healthiest weight.

Plus, the main consideration is how you look after you’ve lost
some fat and put on some muscle. When they go on a weight loss
program, most people think about losing flab in their waist and
hips, because this can have the most dramatic impact on their
appearance.

They want to lose the beer belly and the love handles. They want
smoother curves. They want a trim waistline and hips.

Some even want to be able to see their abdominal muscles, a la
Brad Pitt, or Janet Jackson (when she’s performing on tour).

For a long time, doctors and other health experts would laugh at
or ridicule this obsession with the midsection. They pushed the
BMI, or body mass index, as the most important number to be
concerned with.

The problem with the BMI is that naturally big people, people
with lots of muscle, can actually have “bad” (too high) BMI’s.  

Plus, I’ve known plenty of thin people who have great BMI’s, but
actually have a fairly high bodyfat percentage because they
never exercise.

The other issue with it: it’s so darn difficult to calculate.

So the BMI has fallen out of favor somewhat.

Guess what? Many doctors and health professionals have come around
to our way of thinking. Wanting a trim waist is a worthy goal,
after all.

Currently THE most important number is your WHR: your waist-to-hip
ratio.

It turns out that your gut size, not your weight, appears to be
the best measure of health risk.

It’s been known for some time that extra fat around the midsection
is correlated with increased risk of heart attack. This is thought
to occur primarily because this type of fat is concentrated around
the internal organs.

However, recent studies have implicated a high WHR with increased
risk of diabetes and high blood pressure.

So, if you are planning on losing weight, improving your fitness
levels, and/or getting healthier — be mindful of the fact that
extra fat around the midsection increases your risk for some of the
most serious diseases.

Before I forget, here’s how to calculate your WHR:

Grab a tape measure and measure the circumference at the point where
your waist is the smallest. This usually just above belly button
level. Then measure the circumference around your hips where they
are the widest.

Next, divide your waist measurement by your hip measurement.

Here’s an example:
Waist measurement is 32″
Hip measurement is 40″
WHR = 32 divided by 40 = .80

So what does this number mean?

Well, the ratios at which increased risk for heart attack,
diabetes and high blood pressure starts is 0.95 for men, and 0.80
for women.

For men, a WHR greater than 0.95 indicates increased risk. For
women, a WHR greater than 0.80 indicates greater risk.

Getting back to the vanity thing: some years ago I developed a
program to help me bump up my metabolism in a safe, natural way. I
was trying to improve on the weight loss I had achieved through
more “conventional” means.

This became the heart of the “Fire Up Your Metabolism” Program,
which I recently made available again as an Ebook.

In the program, I emphasize deep breathing and dynamic exercises
that concentrate on the torso muscles, including the abdominal,
back and hip muscles.

Why? Three primary reasons:

(1) the focus of most people trying to lose weight is to get as
lean a waistline as possible, for better appearance;
(2) the muscles of the torso are the largest in the body, so
working these can have the greatest impact on your metabolism;
and
(3) combining deep breathing with movements that focus on the
core area improves appearance more dramatically through toning and
strengthening these muscles, as well as improving posture and
the health of the internal organs.

Now I can add a fourth very important reason: because improvements
in the waist and hip area can help avoid increased risk for heart
attacks, diabetes and high blood pressure — the three major
scourges of modern living.

So, while your current weight and goal weight are important
numbers, be mindful of your waist-to-hip ratio, your WHR, as you
plan and implement your weight loss program.

And if you’d like to kick start your efforts, get the “Fire Up
Your Metabolism” Program.

You Can Do It!

Karen Van Ness
www.BestBreathingExercises.com
P.S. Get yourself on the right side of your body’s energy equation.
Instead of starving yourself to try to lose weight, try boosting your
body’s energy requirements with the exercises and strategies in the
“Fire Up Your Metabolism” Program. Get your
copy today!

Copyright, Karen Van Ness, 2011