Tag: breathing exercise

Kick Back and Refocus

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We recently returned from our annual beach vacation in beautiful
Seagrove Beach, Florida.

This time, in addition to our immediate family, including my mom
and dad, we also invited 4 nieces and one nephew. So we were
responsible for 6 kids.

Not exactly the relaxing getaway I had in mind.

On the other hand, it was nice to have some fun in the sun with
all the kids. And we did the usual activities, including body
surfing, burying a few of the kids in the sand….watching the
outdoor theatre over in Seaside Beach, eating lots of fresh
seafood, drinking a few cold ones (us that is, not the kids!)

Following my usual tradition, I took a complete break from my
usual breathing, energy and fitness program. No sessions at all.
My only exercise was our daily walks and lots of swimming and
body surfing in the gulf.

When I got back from vacation and back into routine, I found
myself looking forward to it and relishing it. I actually
missed it. It’s truly part of the fiber of my daily life.

Our vacation reminded me of how important it is to unplug once
in awhile and just get away from it all.

Of course, we each know the importance of having some down time
and of giving ourselves the time and space to simply be, have
some fun, and do some of the things we may not usually have time
for.

It’s so important to reconnect with your family too – the people
who mean the most to you. It’s very easy to get caught up in
the day-to-day and begin to lose touch with what’s important.

The raw material of personal performance and productivity is
generated by your physical, mental and emotional energies.

You need to regenerate these important sources of personal
power once in awhile in order to replenish yourself.

I’ve found this out from experience: when I am well rested,
either from several nights in a row of good sleep…or from
taking a few days off from work and simply having some fun…I
can get two, three, even five times more done when I get back
to work.

On the other hand, when I cycle through phases where I am
working (seemingly) most of the time, without much of a
break…well, I stall out.

As the saying goes, “It takes me takes me twice as long to get
half as much done”.

Worse yet, I begin to focus more on problems and obstacles. I’m
so far down in the weeds, I have lost the vision of the bigger
things in my life and my businesses I am trying to accomplish.

I’m sure you can relate.

So, I highly recommend taking a break once in awhile, even if
it’s just for a long weekend.

Get back in touch with what’s important in your life. Have some
fun. Take the time to think, imagine, even dream, about the
people and things you want to manifest in your life.

And above all…take a few minutes here and there to relax and
simply breathe.

In your next tip, I’ll share with you some more ways you can
rejuvenate and refresh yourself on a regular basis to maximize
your personal power.

You Can Do It!
Karen

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

Copyright, Karen Van Ness, 2013

An Accidental Discovery That Made All the Difference

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When you make your deep breathing and dynamic energy exercises a
regular habit, you’ll begin to experience the power of intention.

Intention is a way of focusing your thoughts and attention on a
specific point or goal. It’s a powerful way to enhance the effects
of the breathing exercises you do.

You can literally focus your mind on an area of your body that is
in pain, or tight, or not functioning properly. To do this, you
first visualize the energy in your body flowing freely, gaining
in intensity.

Once you begin to feel this energy, which usually takes only a
few minutes, you can then focus it on the area of your body that
needs healing or support.

For example, in the Secret Power of Dynamic Energy Exercise
Course, Volume I: Invigorate and Rejuvenate, I
guide you through exercises that combine breathing with movement
and help loosen up and relax your entire body.

I also tell you how to breath and focus to, for example, release
tightness and pain in your back. You can literally hold a position
and “breathe into” the tight spots.

Within a few cycles of breathing, you can literally feel the tight
or painful spots release.

Some people like to add a lot of hocus-pocus and mystery around
these types of exercises. They make it seem so esoteric. I think
they turn a lot of people off, who would otherwise be interested
in – and benefit from – this type of exercise.

Truth is, there are a lot of practical, health-transforming
benefits from these exercises.

One of my goals with my programs, through this website, and with
the clients I train is to share with people the power of this
approach to exercising…so more people can reap the benefits.

I first became aware of the power of breathing through martial
arts.

I had a lot of exposure to breathing methods. But I viewed them
primarily as a means to help me become a better fighter.

I was fortunate to have two instructors who were extremely
advanced and knowledgeable about their respective arts. They
were excellent teachers. And they expected a lot out of their
students, black belts and assistant instructors.

I sweated, heaved and sukked air through more classes and
trainings than I ever care to remember.

After one particularly difficult session, which was for advanced
black belts only, my butt was really whipped. Unbeknownst to
me, I had asthma (which hadn’t been diagnosed yet) and was
probably having an attack.

I decided to do some of the breathing we practiced as part of
our forms. I only spent about five minutes or so.

But I noticed afterwards that I recovered much more quickly
from the difficult workout than I had in the past. I went from
feeling like I was about to faint, to being calm and energized.

I had discovered – by accident – how powerful proper breathing
can be. And what an excellent complement it is to more intense
forms of exercise.

This discovery lead me to seek out even more information and
training.

The knowledge I gained helped my improve my fitness and health.
It helped me overcome a severe case of asthma. So I feel
compelled to share it with as many people as I can today.

Without all the esoteric BS.

You Can Do It!

Karen

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

Copyright, Karen Van Ness, 2013

Self Scripting to Beat the Clock

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Well, the house has been empty and I’ve been knocking around here
by myself for the past week.

Our son is with my parents for a few weeks during summer vacation.
My better half had to leave suddenly to help out a family member.

Which leaves me and the pets – our two dogs and two cats.

They’ve been congregating near me, following me around so
closely, that I’ve tripped over them a few times – even the cats.
It’s almost like they are thinking, “Hey, did Karen knock off
everyone else? She’s the only one left who can feed us. We better
stay close!”

At first, the thought of some alone time was appealing. I could
spend more time on writing and on my businesses, and not have to
knock off work for family time in the evening. And it has been
great. I’ve been able to get to a few things that I just hadn’t
been able to get to before.

But I’ve also felt lonely. I miss my peeps.

My idyll will dissipate in a few days when the family members
begin to return. In fact, within a few days we’ll have a houseful
of kids. (But that’s another story…)

When I’m working, I tend to write out a to-do list for my day.
I’ve also started to “script” my day. This is a time
management practice advocated by Dan Kennedy, the well-known
small business and marketing guru.

I first heard this idea of scripting your day from Dan a few
years back. I don’t think I’ve heard much about it from anyone
else. Dan says that the to-do list is good, but it’s not
enough. It’s too easy to get distracted and have something –
or things – come up and throw you off course.

A key point of scripting is the fact that people rarely
set an end point for a task.

For example, if you’re going to write an article, or finish
reading a report, you probably have it on your to-do list,
and may even have an idea as to when you are going to start.
But many if not most people do not establish an end point,
by which they must finish the task.

And this can lead to the task’s taking longer to complete
than it should.

What’s that old saying? “Work expands to take up the time
you’re at work.”

Well, getting back to my experience this week:

At the beginning of the week, I didn’t script myself. I
figured I could work as long as I needed to, because I
wouldn’t have to break off when the family got home, to
hang out or help make dinner.

The day was like a wide expanse laid before me, with
no strict cut off time. Nice!

However, within a day or so, I found out that – goldarnit –
that old saying is correct!

Work DID expand to take up more time than it should have.

So….the last few days, I have been back to scripting my
day. While it feels more confining, less fun, and less
“spontaneous”… it also works better. It keeps me focused,
in gear, and I feel better because I get more done.

As an unreformed procrastinator, I’ve found it indispensable
to breaking through my tendencies to delay, or pick up
something else (usually easier) to work on.

I highly recommend scripting and scheduling yourself. Just
as you place an appointment into your calendar, try
adding specific tasks, or portions of tasks, into your
calendar for the day.

Be sure to give yourself some down time here and there,
to take a break, get some food, and renew yourself.

Then crack the whip and get back to work. Focus and
get it done in the time you have allotted.

Word of warning: we often underestimate how long it will
take us to complete a task or job, at least at first.
So give yourself a little slack. You’ll get better at it.

On the other hand, hold yourself accountable. If you’ve
scheduled this hour to work on something…work on it!
And nothing else.

If you’re busy and time starved – which most of us are
these days – you’ll appreciate the difference this can
make in your perception of time.

You’ll feel more in control. You’ll be getting things –
important things – done.

You Can Do It!

Karen

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

P.S. By the way, I recently realized I’ve been using this
principal of scripting my time for years, in a specific
area of my life: working out. I’ve always tended to
schedule a specific amount of time to complete my
work out, and I’ve always planned what I’m going to do
in advance. So, here’s another application of this
principal that I highly recommend!

Copyright, Karen Van Ness, 2013

Do You Need A Time Out?

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“Do You Need A Time Out?”

If you have (or had) young kids, you’ll find that phrase familiar.

I’ve used it more times than I care to remember. However, my son
Miguel is getting older (turning 9 in a few weeks, I can’t believe
it!), so I’m hoping I won’t have to say it too many more times.

I don’t think I’ve shared this with anyone in these email tips – I
may have mentioned this in my print newsletter once (which, by the
way, I will be starting up again soon) – but, parenting Miguel has
been, and can be, quite stressful.

You see, he was diagnosed with ADHD. He’s somewhere on the autism
spectrum (fortunately at the high functioning end, but no
professional we have worked with can tell us exactly where). He
also has some sensory integration issues.

Any parent or grandparent with kids “on the spectrum”, or with
ADD or ADHD, knows that there is high co-morbidity, or common
occurrence, of these conditions. In other words, if a kid has one
one of these things going on, they probably have others going on
too.

We always felt that Miguel was a little different, even from his
earliest weeks. He was difficult to comfort. He would sometimes
have a tough time settling and getting to sleep. His expressive
language skills developed a little late.

I remember when his first preschool teacher approached me about
having a conference.

I thought, “Wow! His first year in school and I’m already being
called in for a conference? This can’t be good!”

This preschool was run by our church, where they offered
“classes” two mornings per week for toddlers. I enrolled Miguel
because it seemed like a nice, well-structured program with
plenty of playtime.

I probably should have waited a year, but something
instinctively told me to start working on certain things early,
such as socialization, being able to adapt to a learning
environment, being OK with not having mommy around, and so
forth.

Anyways, Miguel’s teacher was almost apologetic when she met
with me. I guess she expected me to take offense at what she
had to say. She told me she noticed some things she thought
were significant, and that I should consider having him
evaluated.

You could tell she had had this conversation before and had to
deal with pissed-off parents, who didn’t want to hear anything
negative about their kids.

I quickly put her at ease and told her that our family also
suspected something significant was wrong.

However, I have to admit: hearing it from a professional put a
sort of finality on it. Like, no more dismissing it as
“something he will grow out of”, or maybe it’s not as bad or
significant as we feared.

I mourned for a few days. I processed what we were facing, and
I enlisted my family’s support – which, of course, they were
happy to give. And we got busy.

It’s not always been easy. In fact, at times it’s been
massively frustrating. As in pull out your hair, get in a fight
with your spouse, want to kick the cat (well, not the cat part)
massively frustrating.

Raising a kid on the autism spectrum- with ADHD to boot! – can
be quite challenging.

At times, I let the stress get to me. For awhile there, I was
runing around as a single mom, working full time, trying to run
another business on the side (in my “spare time”), and parenting
a kid who needed lots of time, attention, routine and structure.

Later, I was blessed to get back in touch with the love of my
life, and we have been parenting Miguel together. So I’ve had
more help. And Miguel has had the benefit of another parent who
loves him.

Also, my parents and brother have always been very supportive
and very involved with Miguel. So we are very lucky.

For awhile there, my work demands lead me through a period of
heavy travel, which added to my stress and guilt. My constant
comings and goings sometimes disrupted the routines and rhythms
that are so critical for kids like Miguel, whom the slightest
change can set off.

During these years, there have been times when I’ve put less
time – or no time – into my own self-care. I’ve ignored my own
advice (!) and dropped my fitness regimen. I’ve barely kept up
with my breathing and energy practice.

I paid the price.

I quickly learned that this was a terrible mistake. If I don’t
take care of myself, no one else will. And I won’t be present
for my son and the rest of my family like I should be.

It’s similar to when you are flying with your kids. What does
the flight attendant always tell you? “In the event of an
emergency, put on your own oxygen mask first, then put on
your child’s mask.”

Exactly!

While our journey is a work in progress, I am happy to tell you
that we’ve seen remarkable changes during the 9 years this
litle angel named John Miguel has been on Planet Earth.

Miguel is intelligent, enthusiastic, with an infectious smile
and laugh. He’s got the cutest little dimples when he smiles.

He loves to read. He loves building things, like Legos. He
loves his Xbox. He likes to shoot his BB gun, play soccer,
and play army or special forces. He wants to be in the
military, then maybe become a police officer.

He’s doing great in school. He’s active in sports. He has
a few buddies he likes to hang with, and he’s popular with
his classmates at school and at the after school academy he
attends.

He still requires a high level of diligence, attention and
energy – but that’s OK. Because we love him and are so very
proud of him.

And because I can’t imagine life without him.

I’ve shared all this with you because I want you to know that
I get it – I GET IT! – when you say you don’t have the time,
or don’t have the energy, or are just too overwhelmed with
life right now to start a new fitness or health regimen.

Even something that requires only a small investment of time –
like most of my programs – can seem out of reach when you feel
like you have little to no time for yourself.

It’s easy to get caught up in the stress and pressure of your
day. You may start the day with great plans and positive
expectations. But invariably things pop up that take you out
of that “constructive” mindset.

It’s easy to get frustrated when this happens. It’s hard enough
to stick to breathing practice, or a nutrition plan, or an
exercise program, as it is. When life throws in extra obstacles,
it can make you feel like you will never achieve your goals.

Well, I don’t have the magic answer that will make all those
challenges, obstacles, and energy depleters go away.

But I do have a suggestion for how you can “take back” most or
all of your energy and focus. It’s something I learned – then
had to re-learn, because I blew it off for a few years – and
it really works.

Put yourself in time out. And practice a few minutes of deep
breathing.

Doesn’t have to be anything fancy. Just sit (or stand) and
gradually slow and deepen your breathing. At the same time,
focus your thoughts internally, on how you are feeling.

You can actually breathe into the stress and tension by
breathing into the tight spots in your body.

As you breathe into these tight spots, imagine every breath
is unlocking or melting them away, bit by bit.

Every inhalation surrounds them and infiltrates them.

Every exhalation releases them and carries them away.

A few minutes of this type of breathing and visualization
will naturally relax you. It will help you focus more positively
and constructively on what is really important in your life.

And it can help short-circuit any destructive behaviors –
like over-eating, yelling at your kids, being cranky with
your spouse, or kicking the cat – which may have become your
method for coping.

This is no panacea. It’s not going to work 100 percent of
the time.

But it’s a lot more pleasurable than the alternatives. And it
helps you assert control over your life, and your behavior, in
a very powerful and intelligent way.

You Can Do It!

Karen

Best Breathing Exercises: Transform Body, Mind and Spirit with
Dynamic Energy Exercise
www.BestBreathingExercises.com

P.S. Whether you wish to improve your energy levels…enhance
your ability to manage stress…or you’re finally ready to lose
weight and stick with a healthy nutrition and fitness
program….

Your best strategy is to get centered and focused with the
magic of proper breathing. The Best Breathing Exercises programs
can help you do just that. For more information on the program
that could be just right for you, visit the Best Breathing website.

Copyright, Karen Van Ness, 2013

How Your Failures Actually Help You Succeed

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If you’ve failed to achieve your goals or objectives during the
first half of this year – or, if you’ve accomplished less that you
had hoped you would by now…

Relax. This is actually a good thing.

I know this sounds counter to what we all normally think. We
realize the first half of the year is over, and we may not be
anywhere close to where we wanted to be at this point. This is
not a good thing…or is it?

Goals and actions such as starting a new health and fitness
regimen so you feel more energetic and lose that extra weight…or
leveraging conscious breathing to assert more control over your
thoughts and reactions, so you feel less stressed and hectic all
the time….

These are worthy efforts that aren’t necessarily easy.

The path to these end states, the process itself, is fairly
straightforward. Simple, even. But not easy. The path requires
time and sustained effort.

As I discussed in my last tip, if you’re thinking, “It’s
already July and I’m already behind, so maybe what’s the use,
I’ll just cave on my goals like I did in previous years”….

Stop that train of thought! Flick on the red flashing lights
and pull the brake handle.

Oh yea, and take a deep breath. Maybe several deep breaths.

Relax.

You’ve still got plenty of time for course correction, plenty
of time to get it together and reach those goals…or make
significant progress toward them, which is the hallmark of
success.

One of your first steps to getting back on track should be an
honest assessment of your mindset.

Your mindset drives everything.

A common affliction – one of the banes of humankind and
significant achievement – is the fear of failure. A few years
back, after much introspection, I realized that this has been
a significant issue for me.

Fear of failure means you’re more worried about what other people
will think if you try something and can’t do it, or aren’t good
at it. It can hold you back from trying new things, developing
new skills, taking risks.

It can manifest itself as always playing it safe, sticking with
the routines and habits you know so well today. It’s that loud
voice in your head telling you not to commit 100 percent to
a goal, because that way, if you don’t achieve it, you have
an out or an excuse.

I could go on and on about how fear of failure holds us back.
I think everyone has it to some extent or another. Unfortunately,
we pound it into our kids’ heads too, if we’re not careful.

You can’t just magically click your fingers and rid yourself
of this fear of failure. But you can shift your focus to a new
mindset…one that shoves failure thinking to the side.

Researchers who study the secrets of high performance have found
that an individual’s mindset is one of the most important
predictors of success and achievement.

If you predominantly have a “fear of failure” mindset, you’ll
worry about what other people think, you’ll be more needy for
social confirmation, and you will likely not push yourself to
try something new outside of your comfort zone.

And…you will stagnate, not get any better, maybe even give up.

On the other hand, if you switch your thinking to a growth
mindset, you will leverage the driving force to master skills,
improve yourself, and do better today than you did yesterday.

It seems weird, but a little failure can be the key to success.

Having to overcome adversity or failure, or things taking longer
than you “think they should”, can be the rocket fuel that
fires you up and launches you to ultimate success.

So, as you face the rest of this year head on, don’t let your
negative self-talk – that monkey chatter, as they call it –
get in your way. Replace it with growth thinking. See your
efforts as a challenge – a positive challenge.

And allow the challenge to fuel a sense of urgency.

It’s so easy to get complacent. The path of least resistance
is to throw up your hands and say, “Oh well, guess I won’t
achieve [insert your goal here] this year. Guess it wasn’t
meant to be. At least not for me.”

Don’t settle for this. You deserve better!

And when I say deserve, I say it with the same intention as
Churchill when, during World War II and the height of the
Battle of Britain, he told England to “Deserve victory!”
Churchill Deserve Victory

He didn’t mean England was good and Nazi Germany was bad and,
therefore, England deserved to win.

He meant, let’s make damn sure we do everything we possibly
can, to the ends of our resources and endurance, to EARN
victory.

Earn your own personal victory this year! Stay the course,
or get back on course, and keep moving in the direction you
have set out for yourself. Honor the commitment you have made.

I’d like to share a piece of advice from the Hagakure, an
old Japanese book of wisdom written by a famous Samurai,
Yamamoto Tsunetomo (1659 – 1719).

He discussed the four vows he had taken, and that he advised
every Samurai to take. They included: commitment to the way of
the Samurai: commitment to one’s work; faithfulness to one’s
parents; and to develop compassion and act for the sake of
Man.

When I first read this passage, the next part really captured
me. Yamamoto says:

“If one dedicates these four vows to the gods and Buddhas
every morning, he will have the strength of two men and will
never slip backward. One must edge forward like the inchworm,
bit by bit. The gods and Buddhas, too, first started with a
vow.”

Edge forward, inch by inch. Never slip backward.

There are less than six months left this year. Let’s git
crackin’!

You Can Do It!

Karen

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

Copyright, Karen Van Ness, 2013

We’re At The Midway Point of the Year. How Are You Doing?

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Did you know that, every 6 to 7 months, every cell in your body is
replaced?

Just think, by late December, you will have an entirely new body
at the cellular level.

We’re just past the midway point of this year. How are you doing?

Have you achieved some of the goals you set for yourself? Are you
making progress toward other goals and objectives that ultimately
lead to your dreams, and the ideal life you visualize for yourself?

If not, what’s going on? What has been keeping you from making the
progress you’d like to make?

Believe it or not, you’ve still got plenty of time for course
correction, plenty of time to get it together and reach those
goals…or make the significant progress toward them that is the
true definition of success.

Our body’s renewal at the cellular level clues us in to a great way
to think about the rest of this year.

Instead of thinking only of what you want to accomplish, or what
you have to get done…think also in terms of renewal.How can you
begin to renew yourself; to become the person you want to be; to
do the things you want to do; to move closer to the life you
envision?

How can you get that old energy and enthusiasm back; or get it to
begin with, if you never had it?

Many people – myself included – often look at their progress, or
lack thereof, and chastise themselves.

You probably do this too.

You dwell on your inability to stay focused, to be self-disciplined.
You wonder, “Why, why, why do I continue to procrastinate on
important things, even though I know getting them done will
make such a huge difference in my life?”

Not to sound like a softie, but….Stop being so hard on
yourself!

Chastising yourself will not get you anywhere.

Better to honestly assess how you’ve handled certain things
during the first half of the year, and figure out – again,
honestly – the specific things you need to change or do
differently to get back on track.

As you do this, try out this idea which as helped me a lot in
transforming bad habits or developing new, good habits:

As you think about an unwanted habit, such as eating too
much, or procrastinating on important projects, or wasting
energy on negative thinking….approach it constantly with
this question:

“Will this thing I am about to do (or think) strengthen me
or weaken me?”

If what you are about to do – gobble down some cookies;
blow off the hour of focused work you said you would do;
react negatively to a new idea – will weaken you….then
don’t do it.

Step away from the ledge. Take a deep breath or two. Tell
yourself you’re better than that.

If what you are about to do – eat a salad instead of potato
chips at lunch; coax yourself into that project by committing
to work just 15 minutes on it; open your mind and heart to
considering that new idea or new approach – will strengthen
you….give it the green light, jump right in and – as they
say here in Texas – “Git ‘er done!”.

Key point: How you envision or position your actions (do
they strengthen me or weaken me?), and how you talk to
yourself about your desires and goals, has a massive, albeit
unconscious, impact on the quality of your actions…and
therefore on the quality of your results.

Don’t think in terms of denial, discipline, gotta get
going, etc., etc.

Think in terms of renewal, getting better, getting stronger.

I’ll finish up with one of my favorite quotes from Bruce Lee –
one that I first read as a young girl and have tried to
follow during much of my life:

“Ever since I was a child I have had this instinctive urge for
expansion and growth. To me, the function and duty of a
quality human being is the sincere and honest development
of one’s potential.”

You Can Do It!
Karen_signature

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

Got a question or comment for Karen? Email her at kavanness@att.net.
Your question or comment could end up in a tip one of these days!

Copyright, Karen Van Ness, 2013

Can You Really Relax Your Way To Being More Productive?

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In a recent article, Tony Schwartz, the chief executive officer of
The Energy Project and the author, most recently, of “Be Excellent
at Anything”, wrote an article titled “Relax! You’ll Be More
Productive”. (You can read his full article here.)

Here’s the basic premise of his article – which, by the way, is
based on years of research, observation and practice:

“More and more of us find ourselves unable to juggle overwhelming
demands and maintain a seemingly unsustainable pace. Paradoxically,
the best way to get more done may be to spend more time doing
less. A new and growing body of multidisciplinary research shows
that strategic renewal — including daytime workouts, short
afternoon naps, longer sleep hours, more time away from the
office and longer, more frequent vacations — boosts productivity,
job performance and, of course, health.”

I’ve followed Tony Schwartz and his partner, Jim Loehr, for years.

They developed their expertise in coaching high level, professional
athletes in how to compete effectively and maintain excellence
over a sustained period of time. Then they took their learnings
and experience to the business world. They have spent the past
15 or so years working with organizations and individuals,
helping them perform better while achieving better balance in
life.

Their message and approach is attractive to me because I
realized, some time ago, that simply trying to “fit more” into
each day was a recipe for failure. Here’s what I mean.

I was (and still am, to an extent) a time management junkie.

I’ve read or studied or listened to a lot of the programs out
there. I’ve alway been pretty good at managing my time,
starting way back when I was in high school at good ol’
Marshfield High.

Hell, I had to be, given my schedule. I was at the top of
my class (#3 actually) while taking all advanced placement
and honors courses. I played sports (basketball and softball).
I participated in other extra-curricular activities at school.

I studied martial arts – kenpo, at the time. I was active in
my youth group at church. My junior and senior year, I
worked a part-time job (not by choice, my Dad made me).

So…to say that I could manage my time and fit in a lot
is an understatement!

However, even into adulthood, I always felt like I should do
more. There were always other things I wanted to be able to
focus on and fit into my life. I figured, if I could get
even better at time management, I could fit in those other
interests or projects.

My goal was to gain one more idea, one more distinction, to
help me do more. Over time, I found that a handful of key
principles made the most difference. When I put these into
practice, I got more done and felt more in control.

But…I also felt like I was jammed in every day.

Don’t get me wrong, I like to stay busy. I like having projects
to work on.

What I don’t like is feeling that I have to script every
minute of every day just to get my shit done. There’s a lot to
be said for a few minutes here and there to relax, to
contemplate, to just sit and think about things.

I realized that, even if I wasn’t the hamster in the wheel
running nowhere….it was only because my wheel was actually
moving somewhere. I was still running harder and harder in my
wheel, and not necessarily feeling like I was getting any
better at it.

This frustration lead me to widen my focus. I soon realized
that completing a good, productive day, and ENJOYING that day,
meant more than scratching items off my to-do list. It meant
more than just managing my time.

It meant managing my ENERGY.

And, like so many times in my life, I received an invaluable
lesson from my practice of martial arts.

I went through a phase in my training when I really got into
kickboxing. Not “cardio kickboxing”, but the real thing, where
you actually get into the ring and fight full contact.

As you can imagine, the training and conditioning for this
type of fighting is way more involved than the training you
do for point sparring, in which each fight is only two minutes
long (although those two minutes can seem veeerry long if
you’re in a tough match).

My kickboxing instructor taught me quite a bit about ring
management and energy management. He said that the two were
intertwined.

In terms of energy management, he used to hate watching boxers
or kickboxers come out and “showboat” in the first round. These
guys would come out and throw every punch and kick in their
arsenal, trying to score early and perhaps impress the judges.

Trouble was, by the end of the second round, they were
exhausted. Not only had they wasted a lot of energy, but they
had not succeeded in analyzing their opponent, using feints,
fakes and different defenses or counters to see how their
opponent responded.

Plus they ended up putting on a boring fight.

As my instructor taught me, a better approach is to fight
within yourself and follow your plan, your strategy.

Of course, you have to be prepared for the other fighter to
be aggressive, and you have to be able to alter your tactics
if necessary.

But, if you have conditioned well for the fight, and you
manage your own energy during the fight, you will have the
gas to do what you need to do, all the way to the end.

I actually had to experience this for myself, in the ring,
to fully appreciate it. But then the light bulb went off
over my head.

“That’s it! No longer will I focus on time management. I’ll
focus on energy management!”

There is so much to energy management, I could write a
book. (In fact, I think I will.) But here’s one of the most
helpful things I’ve learned about energy management: take
small breaks throughout the day.

More specifically, take a break every 90 minutes or so.

Your body and brain have a natural rhythm, and cycle through
energy peaks and troughs in approximately 90 minute intervals.
This daytime rhythm mimics the night time rhythm we are
all familiar with – that cycle between deep sleep, REM sleep
and light sleep.

The difference is that during the day we move from a state
of alertness progressively into physiological fatigue
approximately every 90 minutes.

Most of us have become oblivious to these natural cycles.
See if you can get in synch with yours.

For example, when working, take a five to fifteen minute
break every 90 minutes to do some deep breathing, walk
around, or stand up and stretch. Sometimes I will go out
back and play with the dogs for a few minutes. Other
times I may do a few chi kung exercises.

Remember, it’s not how long, but how well, you renew that
matters most in terms of performance. Even a two or three
minute break to move around and breathe deeply can make
a huge difference in your energy levels.

Here’s another insight from Tony Schwartz:

“Working in 90-minute intervals turns out to be a prescription
for maximizing productivity. Professor K. Anders Ericsson and
his colleagues at Florida State University have studied elite
performers, including musicians, athletes, actors and chess
players. In each of these fields, Dr. Ericsson found that the
best performers typically practice in uninterrupted sessions
that last no more than 90 minutes. They begin in the morning,
take a break between sessions, and rarely work for more than
four and a half hours in any given day.

“‘To maximize gains from long-term practice,’ Dr. Ericsson
concluded, ‘individuals must avoid exhaustion and must limit
practice to an amount from which they can completely recover
on a daily or weekly basis.'”

So, here’s my take on the question of, “Can you really relax
your way to being more productive?” My answer is a
resounding YES!

You Can Do It!

Karen_signature

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

Copyright, Karen Van Ness, 2013

The Five Pillars of Effective Energy (and Life) Management

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Have you ever had a day when you just couldn’t seem to get going?

You had plenty to do. You had plenty of reasons to get up and at
’em. But you just couldn’t seem to pull the trigger, focus, make
yourself get started. You just didn’t feel “motivated”.

Instead, you lollygagged around (that’s a Texas term for you
Yankees). Or you got “busy” doing minor stuff, like moving a few
files around, or trolling through your emails or Facebook, or
cleaning your work space.

Not that these are bad things to do once in awhile…but you know –
and I know – these aren’t the types of activities that will move
us closer to our goals.

The reason why most people fail to realize their potential in
their life and work is because they fail to cultivate, wisely use,
and regularly restore their energy.

When you feel lethargic, unmotivated, and directionless, it’s
often due to lack of energy. When you’re in this state, it’s
easy to succumb to busy work, unimportant activities, eating
poorly, zoning out, and so forth.

On the other hand, when you feel energetic, you have a better
sense of control over yourself. You are more directed, you know
what you need or want to do, and you do it.

THE FIVE PILLARS
The five pillars that support your ability to cultivate and
manage your energy effectively are:

1. Deep breathing
2. Good nutrition
3. Physical exercise
4. Adequate sleep and rest
5. Time for reflection

(1) DEEP BREATHING is absolutely critical to generating more energy.

Just a few cycles of slow, deep, gentle inhalations and
exhalations can restore and rejuvenate you, both mentally and
physically. I highly recommend taking short “breathing breaks”
at regular intervals during your day, as well as during your
exercise session.

Think about how vital, alive and energetic small children are.
This is because they naturally breathe deeply, into their
tummies. They continually tap into that primal, vital power
inherent in each of us. Learning proper breathing and specific
breathing techniques – like the ones I teach in my programs –
can quickly catapult your energy and overall health to new
levels.

(2) GOOD NUTRITION means providing your body and brain with the
nutrients they need.

The best way to do this is by making quality, natural foods the
major part of your diet. Focus on quality protein, healthy fats,
vegetables and fruits, plus drink plenty of pure water. To help
maintain constant energy levels throughout the day, eat every
three hours or so.

Eating three complete meals – including a good breakfast,
substantial lunch, and smaller dinner – interspersed with a
couple of small healthy snacks, will keep your brain and body
humming along. When I say “complete meal”, I mean a meal with
balanced amounts of protein and carbohydrates, plus some fat.

Minimize your use of caffeine, sugar and refined foods. Here’s
where it can get really dicey! When you are tired or stressed
(or both!) you may get cravings for carbohydrates and sugar,
and you’ll feel like you need more. Taking it easy on these
will help you avoid crashing and burning.

(3) PHYSICAL EXERCISE is pretty obvious, isn’t it? The more
intensely and regularly you work your body physically, the more
mental and emotional energy you will have.

In fact, I would say that you will fall short mentally and
emotionally – perhaps even spiritually – if you are not
cultivating your physical energy.

Contrary to conventional wisdom, you do not have to work out
for long periods of time to benefit. Shorter workouts that
focus on intervals of higher intensity work, alternating with
intervals of rest and recovery, are the optimal way to train
your body (and brain).

Any type of activity lends itself to interval training, from
walking and running to strength training and martial arts.

(4) ADEQUATE SLEEP AND REST is probably the area that we all
fall short in, at one time or another. With all the demands on
our time, it can be difficult to get to bed at a decent hour.
And many people don’t get good quality sleep once they do hit
the hay.

Getting more sleep may be the most significant, results-producing
change you can make in your life.

Optimal sleep means lights out by 10:30pm at the latest, and
getting at least seven to eight hours of sleep. Every hour of
sleep before midnight is the equivalent in quality to two hours
after midnight.

Optimal rest means taking small breaks throughout the day. Your
body and brain have a natural rhythm, and cycle through energy
peaks and troughs in approximately 90 minute intervals. Most of
us have become oblivious to these natural cycles. See if you can
get in synch with them.

For example, when working, take a five to fifteen minute break
every 90 minutes to do some deep breathing, walk around, or stand
up and stretch. Also be aware of that low energy time that hits
most people between 3 to 4pm in the afternoon. Regularly do
something you enjoy, just for the fun of it.

(5) TIME FOR REFLECTION means making time each day to be alone
and quiet. You can use this time for prayer, meditation, or
inspirational reading. You can also use it to regularly review
your goals and reflect on the vision you have for your life
and your future.

Reflection and spiritual cultivation helps keep you grounded
and focused on what really matters in life. Most importantly,
it helps re-ignite and fuel that passion and enthusiasm for
living that so many people seem to lose.

Just a few minutes each day devoted to this type of activity
can make a huge difference in how you go through each day.

You Can Do It!

Karen_signature

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

P.S. No matter what your current level of energy, you will feel
better, healthier and more motivated with just a small investment
of time each day in breathing and energy exercises. They are fun,
simple and easy to do. So take advantage of the strategies,
principles and exercises from any of the programs at the Best
Breathing Exercises website. Bring the zest back into your life!
Order the program of your choice today at
http://www.BestBreathingExercises.com.

Copyright, Karen Van Ness, 2013

Never Feel Like You Have Enough Time? Here’s Why

kvanness01

Do you have enough time?

Time to get your work done? Time to take care of your family. Time
to be with your family? Time to simply…”be”?

If you’re like most people, you feel like you never have enough
time for all the “must-do’s” and “want-to-do’s” in your life. So
you may focus on time management, working more efficiently, better
scheduling your day so you can “get more done”….

And that’s all to the good. However, most time management books,
courses and approaches basically focus on how to fit more things
into the same amount of time.

Wall-Clock

I’ve learned that’s the wrong way to think about things.

And in this and the next few email tips, I’d like to share the
evolution in my thinking about time management. It’s made such a
significant difference in my life – when I have applied this
approach – and I know it can make a big difference in your life
too.

Here’s the single phrase I want you to remember. If nothing else
sticks or makes sense, this alone will make all the difference
in your world, if you think about it AND apply it:

“It’s About Energy, Not Time!”

When I first heard this, I realized “Yes!” It’s congruent with
so many things I have learned and experienced over the years.

However, I still didn’t completely get it, not until I put more
of the pieces together. And I still forget this sometimes and
fall back into the hamster wheel approach to life. (You know,
that big wheel the hamster runs on. The hamster can run as hard
and as fast and as long as it possibly can, but it never gets
anywhere.)

But first, let’s review the issue of energy versus time. This
will help us better understand how energy management fits into
time management and our ability to achieve a better-rounded,
satisfying life – without feeling exhausted all the time.

Let me ask you something:

Are you always brimming over with energy and enthusiasm….and
maintaining that energy throughout the day, no matter how
demanding, crowded or crazy your day gets?

If you’re like most people, your answer ranges from “sometimes”
to “rarely” to “never”.

When I hear people complain about “never having enough time”, I
can almost always bucket their complaint into one of two reasons:
not enough time, or not enough energy. And the truth is, the
time complaint is usually related to a lack of energy too.

This energy equation is a big one. It’s a huge issue in everyone’s
life these days, when we all seem to have more to get done than
we have time. It’s one reason why I focus so much on providing
programs that help enhance energy. I know how difficult it is to
stick with a fitness program or eat well when you are feeling worn
down.

Yet, we only have so much energy to put into each day. Being
able to harness, cultivate and manage your energy is a necessity
if you want to have a full, high quality, successful life. It’s
also absolutely vital to improving and maintaining good health and
fitness.

The Four Types of Energy

We each have four types of energy to cultivate. They are:

-physical energy;
-mental energy;
-emotional energy;
-spiritual energy.

Physical energy provides the foundation for the other types of
energy. If your physical energy levels are low or depleted, your
mental and emotional energies will be negatively impacted. The
fastest way to improve your mental or emotional state is through
physical activity.

Mental energy is the energy of creativity, problem solving and
decision making. Your level of mental energy is a major determinant
in your quality of life.

Emotional energy is the energy of excitement and enthusiasm. This
provides the spark in your life. Negative emotional energy can be
a huge hindrance. Almost everything you say and do is affected by
your emotional state, either positive or negative.

Spiritual energy is derived from your deepest beliefs and highest
vision for your life. Regularly tapping into your spiritual energy
helps restore you and gives you perspective on what is really
important in life.

The reason why most people fail to realize their potential in
their life and work is because they fail to cultivate, wisely use,
and regularly restore their energy.

Most people burn up most or all of their emotional or mental
energies on a regular basis. At the same time, they don’t tap
enough into their store of physical and spiritual energy.

This imbalance leads to a failure to restore and rejuvenate, which
leads to a vicious cycle and that “hamster in the wheel” feeling.

You know that feeling of being totally depleted of energy and
enthusiasm. You quickly become irritable or thrown out of synch.
You eat poorly, don’t have the energy or time for physical activity,
and miss out on the sleep you need.

And you never seem to have time for yourself and for doing those
things that bring you happiness and joy.

But it doesn’t have to be this way. No matter how busy or stressed
you may currently feel, you can take some concrete steps to improve
your energy…better manage your energy levels…and leverage each
type of energy to help restore and enhance the others.

Which in turn will help you not only manage time, but transform time.

We’ll talk more about how in your next tip.

You Can Do It!

Karen_signature

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

Copyright, Karen Van Ness, 2013

A Quick, Easy Exercise to Help You Get “Unstuck”

kvanness01

Here’s a quote from a renowned Japanese expert on Ki, or internal energy:

“If I had to offer advice, in one short statement, about what constitutes a correct self-image, distilled from the experiences of numerous business tycoons and other successful people as well as from my own historical research, then it would be this: Never think pessimistically about anything; always try to think positively.” – Kouzo Kaku

Kaku-san goes on to describe what he means by “think positively”:

1) Never complain or think or speak badly of another;

2) Cultivate a feeling of thankfulness and gratitude towards all things;

3) Once you have decided to do something, never think in terms of “I cannot do it” or “It is impossible”;

4) Do not refute another’s opinion, but be willing to listen to it;

5) Do not become angry when things do not go as planned and never hold a grduge against those around you.

(From Kouzo Kaku, “The Mysterious Power of Ki”)

Wow! Lots to think about there.

I just discussed point number #5 with my brother Jeff, who called me from Washington-Reagan National Airport this morning. Seems his flight has been delayed, then delayed again, and again, and yet again.

Not a pleasant situation. However, given the weather we’ve seen in the Midwest and Northeast this past week, it probably shouldn’t be too surprising that there are delays today.

And he knows it. He called because he was bored – but also to vent about the delays, the inconvenience, the fact his first email warning about the delays arrived on his Crackberry the very minute he stepped into the airport, and on and on.

I commiserated with him, because I have been in that same situation more times than I care to remember.

But I also reminded him about point #5 above: “Do not become angry when things do not go as planned…”

If you don’t attend to how your mind is working, you can become easily irritated — about the weather, about the driving skills of the person in the car ahead of you, about someone you listen to on the radio whom you just hate, about your jerky boss, etc. etc etc.

But why allow yourself to be deterred from the bigger picture of your life by these types of distractions? Why waste the psychic energy on them?

I shared with my brother a simple, easy exercise that can help you to quickly relax and let go of negative emotions and thoughts. Would you like to try this one for yourself?

Good! Here goes:

1) Breathe deeply several times from your abdomen. When you notice that your worries have dissipated somewhat, relax all over as much as you can;

2) Exhale fully until your lungs are empty. Lean forward as you exhale. For extra assistance, place both hands on your abdomen, just below your bottom ribs, and push in gently but firmly into the center of the area below your ribs;

3) At the same time, imagine you are expelling all of your negative thoughts and emotions as you breathe out;

4) When you have completed your exhale, sit up slowly and naturally into an upright position and breathe in;

5) As you breathe in, imagine very sharp, crisp, positive energy is entering your body.

In energy disciplines and traditions, it is said that the solar plexus is the primary place in the body where bad energy, or ki (chi), can get stuck. You may notice that, when you are angry or frustrated — or simply feeling stuck in an important area of you life (or in an airport) — you feel hardness in your solar plexus area. This is because “bad” ki or energy has stagnated there.

You only have to do this exercise three or four times to feel the tremendous difference in energy. Remember: the visualization, or using your imagination, is just as important as the physical movements.

Try it and let me know what you think.

In the meantime, my bro just texted me that he was able to get on another flight and is on his way to his destination.

He also thanked me for the advice. So I guess that means he actually did this exercise in the middle of the airport.

If he can do it, you can do it too!

You Can Do It!

Karen_signature

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

P.S. You can control your mental and emotional state, no matter how irritating your external world gets. One of the best ways to enjoy a  relaxed yet energized state, coupled with calm and relaxed mental alertness, is to follow the exercises in the Secret Power of Dynamic Energy Exercise Course, Volume 1: Invigorate and Rejuvenate. Visit the Best Breathing Exercises website to get your copy today, and discover how easy it is to relax your way through all the holiday and end-of-year rush.

Copyright, Karen Van Ness, 2012