Tag: diaphragmatic breathing

Practice Your Inner Smile

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Thanks again to all of you who commented for or emailed me during
the blog contest.

In case you were wondering, I did not make it to the top 10
finalists. (sad face.) Oh well. Fact is, I did this somewhat on a
whim, to see what would happen and to experience the process. And
I have to say, I learned some good stuff from it.

First off, I was overwhelmed with the response and with the lovely
and uplifting comments and emails. It’s gratifying to hear that
the information and perspectives I share through these emails
and my programs have helped and benefited people. I feel grateful
to have such caring, supportive readers and customers as you.
(smiley face.)

I also learned that a lot of people are on Facebook.

Well, duh Karen, ya think?

Yes, I know Facebook has something like a bazillion gazillion
users, or some such incredible number. I just wasn’t sure how
many of my readers and customers were using it. Now I have the
sense that a fair percentage are on Facebook, I realize I need
to do there, such as adding more content and updating my page.

It’s yet another mechanism to share and communicate, which is
a good thing.

Now….on to our day.

A little while ago, I completed my morning exercise routine. One
part of my routine involves performing my Inner Smile. This is a
Taoist practice, although I have encountered it in a few western
breathing and energy practices as well.

Since you’ve made me smile, I would like to teach you a quick n’
easy version of the Inner Smile.

First, here’s the scoop on how you can make this work for you.

One part of Taoist energy practices includes smiling into the
body, and into specific body parts, to help promote positive
energy and emotions, as well as healing.

We know from Western science and medicine that the physical act
of smiling can actually help improve your mood. Try it. Sit
up (don’t slouch), head erect and shoulders back a little
(postural change), and smile.

I mean a real smile: show your teeth, crinkle your eyes a little.

Now…..feel a difference?

You can even smile at yourself in a mirror. Next time you are
feeling tense from concerns about work, a negative interaction
with a coworker or client or child, or worried about some
meeting or presentation, look in the mirror and smile.

(Make sure you are alone if at work, or your coworkers may
think you’re losing it.)

Ok, so we know that smiling can make us feel better. But how
do we smile inwardly?

It’s pretty easy. But you do have to focus.

So relax, get into a good upright standing or sitting posture,
and calm yourself with some gentle, full breathing. Put a
little smile on your face. Not a huge smile or grin (unless
that feels natural to you) – more like a Mona Lisa smile,
with the corners of your mouth turned up.

As your breath gets longer and more relaxed, breathe in (see
and feel this) gentle, golden, loving light, filling your
entire body. Feel this positive energy hum and vibrate inside
you. Continue smiling.

Next, breathe into your heart. With every breath in, picture
your heart getting redder and brighter. It’s a red rose,
slowly opening and getting fuller and bigger.

With every breath out, picture exhaling stale, grayish red
colored energy out through the soles of your feet. You are
exhaling flat red color (or negative, stale energy), and
breathing in bright red color into your heart.

Smile into your heart. Picture your heart smiling back at
you.

Do this for 8 to 10 breaths, then relax and breathe gently
into your lower abdomen, to help consolidate the energy
you have generated.

The heart is associated with the emotions of love, joy
and happiness. So, as you smile and breathe, allow yourself
to feel these emotions. Relax and enjoy them.

Then take them with you into your day.

There is a color and smile associated with other organs,
such as your lungs, kidneys and liver. In your next tip,
I’ll share with you the color and emotions for each of
these.

In the meantime, practice smiling inwardly and smiling
into your heart. It only takes a few minutes, and it’s a
wonderful way to transform stress or worries into positive
emotion and energy.

You Can Do It!

Karen Van Ness
“Best Breathing Exercises: Transform Body Mind & Spirit with
Dynamic Energy Exercise”
http://www.bestbreathingexercises.com/

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

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

For Transformative Results, Add This Twist to Your Fitness Program

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Want to add a tremendously energizing yet restorative twist to
your fitness program?

You can amplify and accelerate the effects of weight training,
bodyweight exercise, aerobic exercise, and stretching and
flexibility exercises, with proper breathing.

The result is a much more effective and efficient fitness regimen
that leaves you feeling energized, builds you up, and improves
mental clarity and focus — so you are more energetic and
efficient throughout your day.

As I’ve said before, you don’t have to believe in the concept of
Chi (internal energy), or energy flowing, to experience the
benefits for yourself.

But sometimes we Westerners require physical or scientific proof.

The concept of Chi (Qi) has been studied, and is becoming
increasingly accepted, under western medical parameters. And many
doctors and other health practitioners are beginning to respect
the premises of energy meridians and the efficacy of eastern
practices, such as acupuncture, meditation and chi kung (qi gong)
as useful and powerful adjuncts to conventional medicine.

The fact is, the same concepts of internal energy, flowing and
enhancing your energy, and so forth, were alive and well in the
western world, even through the early decades of the 20th century.

Terms such as “vital nerve force” and “vital energy” abound in
many of the physical culture and health enhancement publications
of the early 1900’s. There is a wealth of practical and inspiring
knowledge in books and courses from that time, many published in
the U.S. and Europe.

I’m not sure exactly what caused western medicine to move away
from these common understandings and practices, but unfortunately,
it did…to our detriment, I think.

At any rate, one of the more interesting examples of physical
proof of internal energy is the isolation of the thymus gland
as a physical source or regulator of internal energy. (The
thymus gland lies under the breastbone and is part of our
immune system.)

John Diamond, President of the International Academy of
Preventative Medicine, was an expert on human energy potential
and the neurological and physiological by-products of energy.

He used tests to trace energy flows and muscular strength based
on whether the test subject was thinking positively or negatively.
After literally thousands of tests, Diamond discovered that
pessimists tested weaker, and had lower energy flow, than
optimists. And pessimists tended to have smaller thymus glands.

In fact, the thymus gland shrinks in high stress situations.
Diamond believed that the thymus monitors and rebalances our
internal energy. His findings and teachings became part of
the Applied Kinesiology (AK) discipline.

AK is somewhat controversial, and I’m not advocating it. But
I do think this physical evidence is intriguing.

Of course, experiencing enhanced energy levels, mental clarity
and increased confidence and enjoyment can be triggered by many
things.

Any time you have been totally engrossed in an enjoyable,
challenging or rewarding activity, you have experienced that
state of flow. You kept going for hours without being aware of
the time, and without experiencing any fatigue or tiredness.

Imagine being able to induce such a state, whenever you needed
or wanted to, to enhance your efforts or experience.

Whether to add a dimension to your exercise routine…or jump
start your efforts at losing weight…or improving your ability
to concentrate or be creative…all these things (and many more)
can be enhanced through gaining control of your breathing and
energy.

You Can Do It!

Karen

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

P.S. The “Dynamic Energy Exercise” approach I discuss here is
introduced in the Secret Power of Dynamic Energy Exercise
Course. The course involves integrating breath training, breath
control, and breathing patterns into regular exercise. It also
leverages simple but powerful exercises and techniques to flow
your internal energy and strengthen and temper your muscles
from the inside out. Discover more by clicking here.  

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 Spread Yourself Too Thin

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Setting goals for the new year is an important step in preparing
yourself for success.

As we discussed yesterday, new year’s resolutions don’t work — at
least not for anybody I’ve ever heard of or spoken with.

But setting goals for the coming year — now you’re talking. It’s
been proven that the act of setting goals alone can lead to the
achievement of most or all of your goals.

Think about it: just taking the time to think through and write down
your goals one time, at the beginning of the year, can help you
achieve most, or even all, of them.

Of course, it’s a good idea to review your goals, and your progress
relative to them, at regular intervals.

But back to setting them in the first place. What is the optimal
number of goals to focus on for each year?

I’ve read or heard advice advocating one supreme goal for each year.
I’ve also heard people advise three or four, or 10, or as many as
20.

Personally, I’ve tried each of these approaches, and each has merit.
But I’m a big believer in focus. I think if you have too many goals,
you end up dissipating your energy, time and resources trying to get
them all done.

Having too many goals ends up being more like a project list, full
of stuff you wanna or gotta get done. Not very inspiring.

On the other hand, having only one goal is a “make-or-break”
proposition.

You could end up having a pretty awesome year in various aspects of
your life. But, if you fail to achieve that one goal, you may end
the year feeling like a failure, rather than celebrating all that
you did achieve.

Here’s an approach that has worked for me in the past. Think about
it and, if you are so inclined, give it a whirl this year.

You need to work with the number of goals that gets you excited.
And your goals should be balanced across the different areas of your
life that are important to you.

Anywhere from 3 to 10 goals is a good number to work with. And I
would say you should really, really focus on the top one to three.
These will be the goals that truly excite and energize you and that,
if achieved, will make the achievement of the other goals much more
likely.

Even more to the point: Your number one goal should be the goal that,
if achieved, will have the most profound, positive impact on your
life.

As an example, let’s take a look at a typical health goal.

Many people set the goal of losing x number of pounds. This is good,
but I’ve learned that goals like this — just numbers — may not
excite you enough to truly change behaviors for the long term, which
is critical to achieving the goal.

Instead of just focusing on taking up less room on the planet, add
some details to your weight loss (or other) goals that truly get
you revved up and emotional about them.

For example, instead of a simple “lose x pounds or kilos” goal, add
the goal of fitting into an old pair of jeans, or a suit or dress
you haven’t worn in months or years.

You can also include activity-related goals. For example, one goal
could be to work out an average of four days per week throughout the
year. Or to train for and run in an 8K road race. Or to perform deep
breathing exercises every morning before breakfast.

You get the picture. Using a mix of measurement and activity-based
goals helps you add flavor and depth to what you are trying to achieve.
It gets you more excited about getting to work on them.

And, I think it helps sustain you when that initial excitement winds
down, which inevitably happens. Activity-based goals keep you focused
on the process. So even when you seem as far away as ever from a goal
or goals, you can still focus on the process, the activity, and be
successful with that.

As many of the great thinkers have pointed out over the centuries,
the process by which you work towards a goal or destination is just
as, if not more, important as the achievement of the goal itself.

Through the process, you gain in knowledge, experience, and
self-understanding And you prepare yourself to take on even more
challenging goals.

I promise you, you’ll never lead a boring, dull life if you
continually engage your brain, body and spirit towards the attainment
of worthwhile goals.

You Can Do It!

Karen
www.BestBreathingExercises.com

P.S. What is your most important goal for this year? What goal
resonates with you the most, or if achieved, would make the
greatest difference in your life?

If your goal includes improving your energy levels or health, let
me help you. Get started today with the Secret Power of Dynamic
Energy Exercise Courses. Make this the year that good things happen!
Copyright, Karen Van Ness, 2011

Some Thoughts for the New Year

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Hello there, my friend. Happy New Year!

I enjoyed a nice holiday break with my family and friends. I sure
hope you did the same.

The New Year is here! You’ve probably been taking stock of 2010 and
looking ahead to 2011.

As you take stock of 2010, think back over the year about the good
things, as well as the not-so-good things, that came into your life.

Think also about what you did (or did not do) to achieve those good
things, or to bring / allow those not-so-good things into your life.
We learn from our mistakes as well as our successes, so it’s good
to spend a few minutes on each.

If you’re like most people, you are your own worst critic. So, I
recommend you spend more time congratulating yourself on the good
things — the things you achieved this past year. (And there ARE
good things – no matter how bad your year may have been. You may
have to think a little bit, but they’re there.)

Next, take time to think about what you would like to achieve or
bring into your life in 2011.

Now, I’m not talking about making new year’s resolutions.
Resolutions are for amateurs.

I’m talking about setting goals for yourself. Humans are inherently
goal-oriented. Setting, planning for, and working toward goals are
natural, powerful mechanisms for moving forward in life. Goals are
critical to the process of constructive change and growth.

It’s good to have balance in your goals. In other words, look
across all of the major areas of your life and think about the
outcomes you would like to see in each of them.

Some areas to consider include: health and fitness; relationships;
career or business; financial; personal development; contribution
and service. Take a few minutes to consider these areas. Tune
in to your feelings. What goals or outcomes really resonate with
you when you think about them?

You can have specific goals for any and every area of your life.
And one of the most, if not THE most, important area is your
health.

In fact, I think that setting a goal or goals pertaining to your
health and fitness is critical to having a positive and
constructive year. I mean, think about it: if your health or
fitness is lousy, it will negatively impact every other area of
your life.

On the other hand, if your health and energy levels are high, you
will have the energy, confidence, and sense of well-being that
literally propel you forward to the achievement of even your most
difficult goals.

As you think about and plan for this glorious New Year with which
you have been blessed, consider this: pretend it’s a year from now,
and you are looking back over 2011.

What kind of year will you be reviewing? What will you feel really
awesome about having achieved or completed?

You Can Do It!

Karen
www.BestBreathingExercises.com

P.S. Get started on your goal to improve your health or increase your
energy with the Secret Power of Dynamic Energy Exercise Courses.
Make this the year that good things happen!

Copyright, Karen Van Ness, 2010

Get A Jump On Your New Year’s Resolutions

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wreath-redbow
HAPPY HOLIDAYS!!

Happy Holidays to you, dear reader!!

What is the most common activity of people this time of year?
than shopping, I mean.

It’s assessing – either consciously or subconsciously – how this
past year has gone.

You look back at what has happened, what you have accomplished,
and what you have left undone.

If you are consciously doing this, you are actually taking stock,
either in your head or on paper.

If you are unconsciously doing this, you probably are feeling
either really good about life….or you have a sense of unease or
disappointment that you can’t quite shake.

Of course, as part of this process, a lot of people skip over what
they didn’t get done this year, and move right into thinking about
the new year. That’s because the new year is fresh and full of
promise.

So they make resolutions. Probably the same resolution they made a
year ago. Losing weight and getting more fit is one of the most
common.

But you don’t have to wait until New Year’s Eve or Day to set your
goals. Nor do you have to wait to begin preparing yourself for
your goals.

Yes, there’s nothing like momentum. If you can get clear on what
you want to do in 2011 now, and begin to do a few simple things to
prepare yourself…you will hit the ground running on January 1st.

Even if you are a little hungover from your New Year’s Eve
celebration.

I know I have several areas of my life I wish to address with more
focus and vigor in the coming year — three areas that I really
need to improve upon, and for which improvement will have a
positive effect on the totality of my life. 

I won’t mention those areas now…think I will save them for a tip
closer to New Year’s. So we can all get motivated together!

Well, in that spirit, here are three simple things you can begin
doing now, even during the hub bub of the holidays, to improve
your health and explode into the new year with momentum:

(1)Drink lots of purified or quality bottled water. At least half
your bodyweight in ounces, every day. Water purifies and
detoxifies your body. It helps maintain your metabolism and energy
at high levels.

(2)Take a daily multi-vitamin, vitamin C, and fish oil. If there
were a law passed that limited me to only three supplements,
these are the three I would focus on for general health.

Vitamin C provides so many benefits, I could write a book about
it. (In fact, entire books have been written about Vitamin C.) Fish
oil is a natural anti-inflammatory. Inflammation has been implicated
as a root cause or contributor to a number of different ailments
and diseases, from arthritis and asthma to heart disease and
Alzheimers.

And a daily multi-vitamin is just plain common sense.

(3)Do some deep breathing and/or dynamic energy exercises each
day. Preferably first thing in the morning, to expand your energy
and set yourself up for a productive and successful day.

Morning breathing and energy exercises are one of the cornerstones
of the fitness and health principles I teach and follow.

Learning to breathe properly, and learning how to expand your
lung capacity, are two of the most significant steps you can take
to ensuring high levels of health and energy today….and years
from now.

You can also do some deep breathing and light stretching in the
evening. I tell you, there is no better way to relax after a
tough day. And just a few minutes will have you sleeping like a
baby.

If you’re looking for an easy-to-learn, fun-to-do series of
exercises, consider one of the Secret Power of Dynamic Energy
Exercise Course volumes.

Or better yet, get started with both. I’m making it easy for you
to give them a whirl. We’re currently running a
Holiday Special where you can acquire both programs for one very
special price. Check it out here.

So, let’s wrap up. I’ve got to go do some holiday shopping.

These three things – water, breathing, supplements – are simple,
easy, and only take a few minutes. Start doing them now. You’ll
feel better, you’ll be healthier…and you will hit the new year
running!

You Can Do It!

Karen Van Ness
www.BestBreathingExercises.com

P.S. If you are looking for a positive addition
to your daily health habits and exercise routine,
you should check out the Secret Power of Dynamic
Energy Exercise Course, Volume 2: The Dynamic Energy
Routine. The exercises are accessible to all,
regardless of your present condition. And they are
self-reinforcing – they “grow” with you as your
condition and health improve. For more information,
or to get your own copy of the program manual and DVD,
visit the Best Breathing Exercises website.

P.P.S. For a limited time, there is a special holiday offer
on the “Dynamic Energy Special”, which includes both volumes
of the Secret Power of Dynamic Energy Exercise Course. Following
these two routines will open up all your circuits, get your
energy flowing, release your personal power and get your
confidence soaring. Click on  “Holiday Special” now — this
page will tell you more about the program and guide you to the
details on ordering.

Copyright, Karen Van Ness, 2010

Find Peace Right Where You Are Standing

kvanness01

Here we are, down to the final 10 days, and final
weekend, before Christmas.

I’m noticing the stress increase amongst the people
I know.

Trying to get everything done and wrapped up for
the year at work. Trying to get all the shopping,
baking and wrapping done. Hitting the parties and
lunches – some because you want to, some because
you have to.

How does that song go…”It’s the most wonderful
time of the year”.

Well, just in case you are one of the multi-millions
feeling the stress right now, let me share with
you a couple of thoughts on reducing that stress –
right here, right now.

I’m a goal-oriented person. Nothing terrible
about that. In fact, most would say that’s a good
thing.

But some years back, I found myself losing sight
of the forest for the trees when it came to the
holidays.

I was so focused on the to-do lists, the lists of
gifts I had to purchase, the parties I had to (or
wanted to) attend, the preparations, etc, that
I lost sight of what this holiday is supposed
to be all about.

Even if you aren’t a Christian, you can still
participate and enjoy Christmas. In many respects,
it has become as much a secular event, open to
people of all religious persuasions, if they
choose to participate.

In fact, I have Jewish, Muslim and Buddhist friends
who tell me that Christmas is one of their favorite
holidays.

Anyways, here I was, running around and getting
so stressed and bent out of shape about all I had
to do, that I missed out on the enjoyment of
what the holidays are all about.

It seems like I saw less of my friends and family,
did fewer of the things that give me joy, and
greeted the New Year feeling exhausted rather
than refreshed, invigorated and enthusiastic.

So, I made a pact with myself that I have pretty
much managed to keep.

I resolved to slow down the Christmas hoo haw,
focus in on those activities that were the most
important…and actually enjoy the season.

Becoming a mom helped to emphasize that point.
Now Christmas is really focused on my son. And
this helps me see the holiday anew, from a child’s
eyes. It also helps bring back that sense of wonder
and awe, excitement and anticipation.

Aside from this, I also make sure that I adhere
as much as possible to my regular habits
and routines.

It’s darn near impossible to maintain them
perfectly, and you shouldn’t even try. If you
do, you are setting yourself up for even more
stress due to inflated expectations.

But simple things, like doing my exercises
in the morning, help keep me on track.

In fact, I highly recommend starting your day
with some deep breathing and energy exercises –
like the ones I teach you in the Secret Power
of Dynamic Energy Exercise Course, Volume 2: The
Dynamic Energy Routine – and you will enjoy higher
levels of energy and enthusiam, and be more
focused and productive throughout the day.

You can also use your breathing any time
during the day to help calm and soothe
yourself.

Take a few moments to simply sit or stand
quietly, and breathe deeply and gently. Let go
of the to-do list and the shopping list. Simply
focus on your breathing for 8 to 10 cycles.

You’ll be amazed at how this simple practice
can calm your mind and help you better concentrate
and organize yourself around what you need to do.

There are other, natural things you can do
to keep yourself on an even keel and feeling
peaceful, even during times of great busyness
and stress. I’ll talk more about this in your
next tip.

In the meantime, I leave you with one of my
favorite quotes from Morihei Ueshiba, the
founder of Aikido:

“One does not need buildings, money, power, or
status to practice the art of peace. Heaven is
right where you are standing…”

You Can Do It!

 

 

 

www.BestBreathingExercises.com

P.S. If you are looking for a positive addition
to your daily health habits and exercise routine,
you should check out the Secret Power of Dynamic
Energy Exercise Course, Volume 2: The Dynamic Energy
Routine. The exercises are accessible to all,
regardless of your present condition. And they are
self-reinforcing – they “grow” with you as your
condition and health improve. For more information,
or to get your own copy of the program manual and DVD,
visit the Best Breathing Exercises website .
Copyright, Karen Van Ness, 2010

**The contents of this daily email are not to be considered as
medical advice. Always consult a physician before beginning or
changing any health or fitness regimen.**

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