health and wellness – Resilient Edge Wellness

Punching the Clock

May 5, 2025kvanness01

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

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

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

My answer is an unequivocal “YES”!

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

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

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

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

How Can I Maintain Consistency?

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

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

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

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

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

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

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

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

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

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

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

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

You Can Do It!

Dr. Karen

Happy New Year!

January 2, 2024kvanness01

Let’s Get Off to a Great Start

Happy New Year to you, Dear Reader!

I’m sorry I haven’t posted since early December. The end of 2023 brought family tragedy, family illnesses, emergency trips home…at times it all seemed overwhelming. However, we managed to decorate the house and choose and decorate a beautiful Christmas tree. Fortunately we did this right after Thanksgiving, while our son was home from school, so we were able to honr and enjoy this portion of our holiday traditions. The rest of December seemingly went to hell and back. However, we spent a nice New Year’s Eve together. Finally some calm family time to rest and begin to mend.

And now we move into 2024.

This time of year, many folks like to make resolutions, often around things such as losing weight, getting fitter, getting more organized, earning more money, doing better at the job, etc., etc., etc. Some of the more enlightened among us may place emphasis on improving relationships – spending more time with the wife / husband / partner, spending more time with the kids, calling Mom every week – or on more intangible goals such as experiencing more joy this year. Others stick to very tangible goals like “finally” cleaning out and organizing the garage or the shed.

Whew! I’m getting exhausting just typing all that!

There are as many ways to tackle resolutions or goals or aspirations as there are human beings. However, I’d like to share a couple key strategies that might be helpful this time of year. And they work together synergistically which is really cool.

I tend to “overschedule” myself in terms of goals, activities, and what I wish to complete or achieve in the coming year. I also tend to NOT hit all of those goals and fall short on some of the activities. Over the years, I’ve come to realize that, while I may have a list of 8 to 10 major things I would like to achieve during the year, I will not actually achieve anywhere close to that number of goals unless I FOCUS.

I have also realized that I won’t achieve an important goal or objective (or resolution) unless I make the activity related to that goal a HABIT.

Yes, FOCUS and HABITS are the keys.

Not very sexy, I know. Not sounding fun.

I can hear the moans and groans now. “Can’t I just bask in the glow of my super awesome resolution, Karen? Focus and habits just don’t sound very appealing!” I feel your pain. Bear with me. It’s not that bad.

And when you give up the fantasy of completely transforming your life without any effort or patience or perserverance, you will find my recommendations below actually make things EASIER on you! So read on, my friend…

The One Thing

Gary Keller (of Keller-Williams Realty fame) and Jay Papasan wrote a book in 2012 titled “The One Thing: The Surprisingly Simple Truth Behind Extraordinary Results”. I highly recommend it.

The key idea of the book is to focus your efforts on a smaller, but more substantial, set of goals and objectives. Even just ONE critical goal or objective. Then build the habits that help support your achieving it.

Their key question, what they call “The Focusing Question”, is as follows:

“What’s the ONE THING I can do, such that by doing it, everything else will be easier or unnecessary?”

At the beginning of each year, ask yourself this question with the “Big Picture” in mind – meaning, what is the one thing that will be most critical to YOU. Questions such as “Where am I going? What target should I aim for? What do I really want to do with my life?” This can be for the new year or aspirationally what you would like to manifest over the coming three to five years (or longer).

You can also check in at regular intervals during the year with a Big Picture review of how you’re doing against your most important goals or dreams, and then course correct as needed. (And you will almost always have to course correct, that’s just the nature of doing big things.)

Then plan this year, this month, this week, and today, by asking the “Small Focus” question: “What must I do right now to be on the path to achieving the big picture?”

In other words, focus on one or two or three big things…then work your way backwards to what you will do each month, week, and daily to help you reach that big thing.

The key takeaway I get from this is to FOCUS better. Instead of 10 different “priorities” for the year, or month, or week…I am titrating down to the top three things during each time frame, then thinking about and identifying the supporting objectives and habits to support me and make it easier for me to reach my big goals.

Develop 1 to 3 Good Habits

A ton has been written over the past five to 10 years about the importance of HABIT and developing good habits, so I won’t spend too much time on them here.

As an individual who is not always as “self-disciplined” as I think I should be…and who then berates myself when I miss the mark…I offer another approach that might work better – for me and for you.

Just as you focus on one top goal or achievement for the year (or top three goals at the most), focus on building one key habit. Think about the most important habit you could develop that would make achieving your goal easier.

For example:

-Your top goal, the outcome you want the most, is to get fitter and lose weight. Of the things you can do to help achieve this, what would be the most important habit you could build that would make this easier?

Think here not only in terms of the cumulative effect of the habit over time. Think also in terms of whether you will stick to the habit.

So, if you haven’t exercised at all in several years, you might not want to say you will “run three miles” every day or life weight four times a week, or something crazy. Rather, set a lower benchmark that become your “floor”, the least you will do – the effort you will COMMIT to doing, come hell or high water.

A good example would be to establish the habit to walk every morning, or every evening. Or to do some type of physical activity every day, even if it’s just some stretching or a few minutes of qigong and breathwork.

Or start out by doing one pushup every morning, without fail. Then build from there. Just like eating Lays potato chips, you probably will not be able to stop at just one pushup. You will want to do more. But committing to ONE pushup, or ONE short walk, or ONE MINUTE of breathing, as your baseline, will make the habit easier to build.

I’ll have more to share about habits, as well as a super fun method for helping you FOCUS on your most important goal – your ONE THING – and actually make it happen this year – in my next post.

Until then, start asking and pondering the focusing question: ” What is the ONE THING you can do, such that by doing it, everything else will be easier or unnecessary?”

You Can Do It!

Dr. Karen

A Master Key to Success

November 30, 2023kvanness01

I’m fond of quoting one of my favorite martial arts instructors, who used to say – over and over again: “Repetition, repetition, repetition…repetition coupled with enthusiasm is the key to success in all your endeavors.”

When a much younger “me” first heard this, I found it to be a transforming message. I had experienced success in many areas of my life, including my studies, my athletic pursuits, my career, and so forth. Yet I sometimes baffled myself with how impulsive I could be.

If I were more into astrology, I might blame it on being a Pisces. Pisces, a water sign, is symbolized by two fish swimming in opposite directions. There’s a certain duality in the Pisces personality and we are known for our sometimes impulsive tendencies. Or perhaps it’s genetic. Or maybe it’s how I have always handled the stress of having many interests, many things to do, and sometimes feeling overwhelmed.

Whatever the root cause, I have found that impulsiveness can manifest in our lives in many different ways, such as procrastination, a lack of focus on the task at hand, or making a big decision solely based on intuition, without any sort of thought or rational analysis.

On the darker side, it can appear as addiction and compulsions that are extremely difficult to overcome. Like eating too much, drinking too much, drug abuse, etc.

The cure for impulsiveness – or, at least, one of the best ways to control it – is consistency. This brings us back to my instructor’s advice. Repetition means consistency. It means doing the things that are good for you every day, and making them a habit. For example, exercise must be consistent to be effective. This is the first and foremost precept of physical conditioning and health maintenance. Lack of consistency leads to the erosion of your health and fitness foundation. And without a solid foundation, no structure will stand.

Too many people who begin exercise, or healthy eating habits, or a qigong and breathwork practice, give up and quit too soon to realize their amazing benefits. Don’t be one of them!

If there is one overall secret to success, it’s consistency…consistency and enthusiasm. In other words, doing the right things, and having fun while you’re doing them.

You Can Do It!

Dr. Karen

An Attitude of Gratitude

November 20, 2023kvanness01

Well, this is Thanksgiving week here in the U.S. And before I dive into our family activities we have planned for the week, I wanted to write to you about the powerful impact that cultivating a spirit of gratitude can have in your life.

Think of this as a friendly little reminder of what you already know. Something that we often can easily forget when we are in the thick of “life”: work, family, community obligations…and now all of the extra activities and stress associated with the holidays.

Did you know that the feelings of gratitude and appreciation are probably the most profound you can have. Perhaps love is a higher value feeling or emotion. But let’s stick to gratitude for now.

When you are focused on gratitude, you vibrate at a higher level. You feel more in harmony with the world. You smile and laugh more easily because you are more relaxed. And you can feel the energy boost.

On Thanksgiving, a day meant for expressing thanks, take a minute or two to reflect. Take a “gratitude time out”.

Sit and reflect on the people, circumstances, and blessings in your life. We all have them. In tough times, you may have to search deeply to find them. But they are there.

I’ll leave you with a quote about the power of gratitude:

“The grateful mind is constantly fixed upon the best; therefore it tends to become the best; it takes the form of character of the best, and will receive the best.”
(Wallace D. Wattles)

I appreciate YOU, my friend. Thank you for reading.

Happy Thanksgiving!

Dr. Karen

Living in Alignment With Nature – Part 1

November 10, 2023kvanness01

Autumn has finally arrived here in Central Texas, with rain and temperatures more reflective of what Fall should feel like. We dropped from the 80s to the 50s in less than a day. With a cool North breeze to accentuate the shift.

Times like this, I am thankful for the wonderful Five Elements Daoyin (Wu Xing Jing) form I learned some years ago and include in my Qigong and Breathwork classes and private lessons. The Lung exercise, which is associated with the Metal element and the Fall season, is particularly important right now. Fall includes changing temperatures, changing wind directions, and changing energies, all of which can make you more susceptible to seasonal colds and flus, allergies, and even more serious illness. Unless, of course, you build RESILIENCE through healthy nutrition, good sleeping habits, and doing your Lung / Metal exercise on a regular basis.

(BTW, if you’re interested in learning more about this super effective, powerful, yet easy (and dare I say FUN) health practice, go here for more on the Five Elements / Wu Xing Daoyin form.)

With the cold comes more outside training. What? Outside? Don’t you mean more INSIDE training, Karen?

No I don’t. Our summers are so brutally and endlessly hot, and we typically have to time our outside exercise and other activities to the early mornings or late evenings. Now, with the onset of cooler / colder weather in the Fall and Winter, we can enjoy our activities outside at any time of the day.

And it’s important to align yourself with the changing weather by spending time outside. Walks, yard work, sitting out by the fire pit, practicing your Qigong or Tai Chi…it’s all good. We’ve become so insulated from the weather and the changing seasons in our air conditioned / heated buildings and houses. Get out there and get some wind on your face. Shiver a bit until you move and generate some heat.

In fact, I typically do even MORE Qigong sessions outside in the fall and winter than I do in the summer, when it’s easier. Years ago, one of my Qigong and Martial Arts instructors, Master Yoo, taught us to go outside in the early morning and practice our Qigong or martial arts. First thing in the morning, the air is fresher and cleaner. And you aren’t distracted by the tasks and cares of the day.

As he put it, even if the rest of your day “go to shit”, you still accomplished something very important to your health, productivity, and creativity. And you came through on a discipline and a commitment you made to yourself.

A key point Master Yoo hammered on was to do your Qigong outside, no matter the season or the temperature. That way, your body is exposed to the natural, seasonal cycles and becomes more quickly acclimated.

As an aside, Master Yoo was one of my favorite Ki Kung (Korean version of Qigong) and Hap Ki Do instructors. His dad was Korean and his mom was Chinese, as well as a highly respected master of Qigong and Kung Fu. While Master Yoo came up through the TaeKwonDo competitive ranks, his true loves were the exercises and forms his mom taught him. And he, in turn, taught us these ancient disciplines in the hopes we would benefit from them and carry them on to future generations.

Back to the weather…

Your ability to acclimate and adjust enhances your adaptability and therefore, your resilience. Modern science, especially in the field of psychoneuroimmunology, has “discovered” (in quotes because the Chinese beat them to this by about 5,000 years) that putting yourself through discrete bouts of stress – such as exercising in higher intensity bursts followed by rest intervals, or exposing yourself to cold for a period of time – actually trains your body and brain to adapt, so you get stronger and increase your capacity to handle even more stress the next time. These adaptations occur at all levels: physical, mental / emotional, even spiritual…and from the systemic (i.e., circulatory system, lymphatic system, digestive system, etc.) all the way down to the cellular level.

I’ll have more to say about living in alignment with nature in future posts. For now, be sure to get outside and get in sync with the current season, however it may be manifesting in your area of the world right now.

You Can Do It!

Dr. Karen

Feeling Holiday Stress? Remember This Important Connection

December 7, 2022kvanness01

It’s that time of year again! The holiday season is upon us, and whether you celebrate Christmas, Hanukkah, Kwanzaa, or some combination of the above, you are likely already into that annual whirlwind of events, parties, shopping, cooking, baking, etc. etc.

This time of year can also be tough emotionally for many of us. We may miss family members and friends who are no longer with us. Or we may feel nostalgia for past holidays, such as Christmases when the kids were still young, or even for our Christmases when WE were young.

In my work with clients, I often discuss the mind-body connection as an important pillar of human performance. It’s real and you can either use it – like helping you get through stressful or tough emotional times – or you can be used BY it.

The term “mind-body connection” first came into use in the West during the 1960s and 1970s, which was a period of tremendous social and ideological change. At first, people associated this type of concept with yoga and meditation, which was becoming increasingly popular. It became really publicized through the work of doctors and scientists, such as Herbert Benson MD’s classic work, The Relaxation Response. Through his studies and experiments, Dr. Benson demonstrated that ordinary people could use their breathing and thoughts to cultivate a calm, serene emotional state, which in turn affected physiological processes such as breathing rate, heart rate, and blood pressure – with significant implications for helping folks stay healthy or even heal faster from surgery or disease.

Dr. Benson’s first book was published way back in 1975. So you think we would all be mind-body experts by now; that mind-body meditation or breathing techniques would be part of the standard school curriculum; and that we would all routinely tune into our physical state and emotions at various times during the day. Unfortunately, some 47 years later, the idea that your state of mind can have significant effects on your physiology, and therefore on your performance, your health – indeed, on how you experience your life – still has not caught on.

Most people ignore this connection. Many numb out to avoid going inside and fully connecting to and feeling what is going on in their bodies. Unfortunately, they are missing out an important fact: your conscious thoughts have a huge influence on your physical state, which in turn influences your thoughts and emotions…all of which affects pretty much everything you do.

There is no neutral or middle ground: your thoughts and emotional state are either positive or negative, which in turn drives your physical state. Wouldn’t you rather spend most of your time in a constructive, positive state? How could this transform your life? Imagine changing from a “getting through the holidays” to an “enjoying and loving the holidays” mentality.

In our next post, I will discuss the quickest, most direct way to change your thoughts, emotions and physicality. So stay tuned…

Are You Focusing Enough on This Critical Area?

July 1, 2014June 30, 2014kvanness01

I live in the beautiful Hill Country of Central Texas. (Notice how
I capitalized those terms? That’s how special Central Texans think
this area is.) Our little community on the shores of Lake Travis
is blessed with lots of woodlands and natural beauty.

Along with our healthy habitat comes a plethora of flora and fauna
that never cease to fascinate and entertain.

For example, one of the most beautiful flowers I have ever seen –
and I’ve been to some places like Costa Rica that seem to have
invented beautiful flowers – is the yellow flower on the prickly
pear cactus.

And one of the cutest animals I have ever encountered is the
baby aramadillo that meandered into our back yard one time. Poor
little guy just wanted to dig in the mulch. He dug in, held on
and made little baby grunting noises as we tried to pick him up
and move him to a safer area outside of our back yard (where our
dogs and cats roam).

We also have a very healthy deer population. Many towns and suburbs
are overrun with deer, and I know this can be a topic of
contention for many people who have seen their shrubs and flowers
get eaten, seemingly overnight.

Our yard borders on a well-trod deer path. We have kept the lot
next to our main yard wooded and in a natural state, so the
deer can traverse the area between our neighborhood streets
in safety. So we see quite a few deer moving through our yard.

Yet imagine my surprise when I went out to get the papers one
Saturday morning a few weeks ago, and I saw a baby fawn deposited
on our front lawn, not 15 feet from our front door!

Baby fawn in our front yard — Baby Fawn in Our Front Yard

We’ve seen baby fawns before, including last year when one was
lying under a tree just on the other side of our street. No,
the mama deers are not bad mothers. Apparently they leave the
fawns so mama can go forage and eat. The fawns know instinctively
to stay still and not move. In most cases they are well
camouflaged. And these newborns lack any kind of scent, so they
are actually safer without mom because coyotes and other potential
predators can’t smell them.

However, right smack in the middle of our front yard seemed
kind of nuts! The fawn definitely was visible.

We resisted the temptation to pick the little thing up and hide
it someplace better. We looked out and checked on it a few
times. Eventually mama deer came back and took the fawn along
with her, down the deer trail.

I’m happy to report that mom and baby are doing great! We see
them every morning and every evening as they make their way
along the deer path. They’ve been joined by a few other does
and fawns too, and we enjoy watching their antics as they
learn the ropes.

As I watch the fawns jumping and leaping, bounding and running,
I’m struck with how powerful they are. That kind of power –
to be able to start on a dime, jump and bound with great force,
and accelerate quickly – demonstrates the tremendous potential
energy they store in their muscles and tendons.

Same thing with our pets. We have two dogs and two cats. (And
they all get along just fine.) Our dogs tend to want to nap
and lay around, in particular they like to lay on their dog
bed here in my office and hang out while I am working.

Our cats are, well….cats! Which means they also lay around
and nap quite a bit.

But rouse any of one of these puppies or cats with something
interesting, like the rabbit that runs through our yard (the
dogs’ current obsession), or a bird or butterfly flitting
by (the cats, of course)….and they fire into action.

In a heartbeat, they can go from resting to full sprint.

Young children demonstrate the same capability. My son and
his friends can go from zero to 60 in an instant – from
laying around reading to sprinting into the back yard with
their nerf guns, ready to attack “the enemy” in their pretend
battle.

They can stop on a dime. They can sit and stretch and hop
without any warm up at all.

The key to this type of flexible power and quick starting
ability is in all of us.

It’s dictated in large part by how flexible we are.

We see this unhindered flexibility in young children. We can
continue to cultivate is as young adults. But then….

It seems to go away. As we get older, we lose our flexibility,
as well as our ability to start fast and accelerate quickly
without a warm up – AND without pulling a muscle or putting
oour backs out.

Our muscles and tendons get tighter. Our joints get tight or
even painful. Our backs ache.

This loss of physical flexibility is echoed in a loss of
mental flexibility and emotional resilience. In fact,
many bodyworkers and energy practitioners have linked
cognitive challenges and moodiness to a lack of flexibility.

Of course, these are unwanted results. I think you probably
agree that you would rather maintain flexibility of both
body and mind. But how best to reclaim your god-given
flexible power?

On the positive side, even if you’ve lost that youthful
flexibility you once enjoyed, you can still get it back. The
human body has amazing regenerative powers.

And improving your flexibility results in a number of
positive side effects, including mental and emotional
benefits.

Dogs and cats, children and fawns actually stretch all the
time. And they stretch in a particular way.

It makes sense to consider this as you work on your own
flexibility.

I think flexibility is one of the most important areas you
should focus on, especially as you get older. But most people
don’t understand how important this is…or how best to
get started.

I’ll devote my next few tips to addressing this important
topic.

You Can Do It!

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

I Want To Send This To You – and It’s On Me

June 13, 2014kvanness01

The Best Breathing Exercises Letter

There’s a lot of mumbo jumbo out there about breathing and energy
exercises, about “secret” techniques and methods, about how you
have to study and practice for a long time before you get to the
really good stuff.

The reality is this: you can pick up quite a bit of technique and
skill by starting at a basic level, practicing and experiencing
at that level, then building from there.

It’s similar to teaching any new skill to anyone, from music to
martial arts to macrame.

First, you provide a basic foundation of knowledge, initial skills,
and a few key techniques.

You then have the student practice these, over and over, so they
actually experience them and therefore learn them. The experience
part is critical. Just reading about something won’t make you good
at it, or allow you to understand it.

Actually DOING THE THING, even if it’s at a basic level, pushes you
forward toward competency and, eventually, skilfulness.

At the same time, an instructor will work to ensure their student is
progressing in increments or steps that make sense: steps that
challenge the student just a little to keep it interesting, but
don’t overwhelm so much that the student gives up.

I know from experience teaching martial arts and breathing exercises
that too much time spent in explanation is boring.You have to
explain the basics, then let the student work with it and practice.

Once they have some experience, you then add the next layer of
explanation, detail or complexity.

Move the performance level and knowledge base up, step by step….
and you have a winning formula for progress and learning.

(And, as one of my favorite martial arts instructors always says,
“Repetition, repetition, repetition – plus enthusiasm – is the key
to success in all your endeavours.”)

I can teach and explain quite a number of wonderful exercises to
you in these email tips. However, because of the length at which
I have to keep these (so you will actually read them), I sometimes
struggle with how much detail to include.

How best to resolve this?

Well, for one thing, I have created a number of information
products which go into greater depth on specific areas of
breathing, energy cultivation, stress management, and flexibility.
(Visit http://www.bestbreathingexercises.com/products.html to
see a complete listing.)

Here’s another thing I used to do: early on, when I first started
the Best Breathing Exercises website, I published a short, two to
four page newsletter that I sent out each month to my customers.

Yes, a PRINT newsletter which I mailed out.

I know I know, not common in this day of digital everything. But
I tried it out anyways.

And I was pleasantly surprised at the response. My customers
loved it!

They loved that I could devote more space to really digging into
a specific topic, or even cover off a couple of topics, in more
detail than I usually can through a blog post.

And I loved being able to share even more information, insights
and inspiration with my customers.

I eventually stopped doing the print letter. Not sure why, now
that I think of it.

But, I’ve decided to start up me ol’ letter again. And you,
my friend, are the beneficiary.

As I said, the “Best Breathing Exercises Letter” will be written
for you and mailed to you each month.

It’s like a letter I would write to a good friend, one who wants
to learn more about improving health and energy levels,
transforming stress, being more focused and confident, and
becoming more resilient.

And, because it’s a print newsletter, I don’t have to edit
myself at all, like I sometimes do when posting online. So I can tell
you what I really think!

So, how do you get on my list?

Here’s the deal:

I initially planned on including only customers in my newsletter mailings.

However, I’ve got a lot of devoted readers of my blog, and I would
love for you to also benefit from the newsletter.

Therefore, I have also decided to open up this new version of the “Best
Breathing Exercises Letter” to readers of this blog.

If you’ve been reading for a long time, or for just a few days,
and would like to receive the “Best Breathing Exercises Letter”,
simply give me your mailing address and you will be good to go.

Here is the link to provide your current mailing information:

http://www.bestbreathingexercises.com/bbe_nl_signup.html.

(A number of folks have already signed up – if you have already
input your mailing address information, you do not have to do
it again – I’ve got it!)

Only sign up if you are truly interested in receiving and
reading the Letter. I want people who will actually USE and
therefore BENEFIT FROM the information I will be providing.

And I want to hear back from you, including your recommendations
for additional topics you would like me to cover.

I’m betting you are one of those people, Dear Reader. You want
even more information, insights and inspiration to help you live
the full, active, joyful life you deserve! So don’t delay –
take two minutes to type in your mailing information at
http://www.bestbreathingexercises.com/bbe_nl_signup.html.

Thanks for your support!

You Can Do It!

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

P.S. Yes, you too can receive and benefit from even more breathing
and energy exercises and instruction, and deeper insights
into the physical, psychological and spiritual dimensions of
abundant energy, health and fitness – by signing up for my FREE
monthly print newsletter, the “Best Breathing Exercises Letter”.

In the next few issues, I will be exploring the fascinating
psychological and metaphysical background which informs and
contributes to the effectiveness of breathing and visualization.
And I will share more details on several of the most productive,
yet easy to learn, exercises that I have enjoyed over the years.

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It’s the Best Time of Year For This

June 10, 2014kvanness01

In our modern, always-on society, we often lose track of natural
cycles which affect our health.

As we move into summer here in the U.S., I’d like to remind you
that now – late Spring / early Summer – is THE BEST time to lose
weight, if you have weight loss – or more specifically, fat
loss – as a health goal.

(Apologies to my friends in the Southern Hemisphere – I will write
something geared toward Fall and Winter for you soon.)

Anyhoo, right now your metabolism is at its peak and your body is
oriented toward shedding winter’s fat and bloat and leaning out.

The days are longer and brighter, which automatically improves
your mood and revs up your energy levels…so you feel more
motivated to engage in physical activities, such as heading
outside, exercising, doing yard work, swimming at pool or beach,
and so forth.

Seasonal fruits and veggies are bursting forth. Our garden is
doing awesome this year, with various sorts of peppers and
tomatoes already gracing our dinner table. At this time of year,
your body naturally craves more nutritious, water-rich fruits,
vegetables and juices – ideal for cleansing, healing and slimming
down!

But here’s the deal: NOW is the time to take advantage of this
natural cycle and leverage it to lose weight. NOW is your
window of opportunity. So don’t delay!

Unfortunately, late summer is not so amenable to weight loss
and slimming down. In late summer, our bodies begin to move
into fat storage mode as we prepare for winter, and the cycle
pushes us to fatten up to help our energy stores last through
winter, when (at least theoretically) we will have less food,
and less fresh food, to eat.

Of course, that’s not really the case anymore for most of us.
But your body works based on 10,000 years plus of evolution.

It makes sense to ride the wave when you can, doesn’t it?

This means get busy now!

You Can Do It!

Karen

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

P.S. “I believe that if a person can maintain enthusiasm long
enough, it will produce anything!” (Frank Bettger)

Stoke your enthusiasm with the inspiration and the certainty that
come from knowing what to do, and how to do it, to successfully
reach your health and fitness goals. My Special Report, “Ten Universal Strategies for
Optimal Fitness” covers – in a concise, easy to understand, and easy to implement
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ENJOYABLE approach to getting fitter and feeling healthier than
you ever imagined.

The information in this report will point you in the right
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If you’re intersted, you can pick up a copy of my at

http://www.bestbreathingexercises.com/fitnessstrat.html and
ride the summer cycle to improved health, fitness and weight
loss.

Last Day of School – and My Son is Sad?!

June 6, 2014kvanness01

Today is the last day of school in our town. The kids are going
nuts with excitement, as you might expect.

They’ve had a fun week: assemblies, end of school parties, field
day. I volunteered at field day to help run one of the stations
for the third, fourth and fifth graders. Not surprisingly, every
kid I spoke with was ready for summer.

I still vividly recall that feeling of relief, excitement and
anticipation that always came at the end of the school year,
especially during elementary school.

The promise of a long, hot, wide open summer with the freedom to
read what I wanted, play with my friends all day, spend some
relaxed time with my parents, and even a family trip or two to the
beach….ah, heaven!

I still get that feeling today, even though it’s been many many
years since I had a summer off.

As we drove to school this morning, I asked my son Miguel if he
was psyched that it’s the last day of school.

He said, “Yea. But I’m also sad.”

“why? I asked, a little surprised.

“Because I will miss Mrs. Olson”, who is his third grade teacher.

How sweet!

When we went into school to give Mrs. Olson her gift, I thanked
her for all of her work and kind attention this year. And I
shared with her what Miguel said.

I could tell she really appreciated it.

Miguel has really enjoyed being in her class this year. He has
struggled at times with math, but overall his love of learning,
reading, doing projects, and helping out in class have continued
to grow.

And when I look back and compare where Miguel was at the
beginning of the year with where he is now, I can’t help but be
impressed with the amount of progress made, knowledge learned,
and new skills mastered.

Mrs. Olson is known as a teacher who expects a lot from her
students and really pushes them. She employs a solid routine,
good structure, and makes sure the kids are working on the most
important things each day and week.

On the other hand, she is also a lot of fun. She lets the kids
do “read-ins”, when they bring in their blanket and favorite
books and read most of the day. She is kind and encouraging to
each of them, letting them know SHE knows they can do it.

And, as my son likes to remind me, “Mrs. Olson can do The Worm!”

(He is most impressed by that particular talent….)

I think Mrs. Olson’s approach to running her third grade class
provides a good example for each of us, in terms of how to
approach our own fitness and health regimen.

It’s a combination of five key factors:

(1) Have high expectations for yourself. No matter what your
age or present physical condition, you can make astounding
progress and enjoy significant results, if you put in a
consistent effort. So think big.

(2) Set a few key goals for yourself – goals that are personally
meaningful to you. Don’t overwhelm yourself with too many. And
while setting a general timeframe is good, don’t box yourself
into the “Must lose 20 pounds by X date” mentality.

(3) Make a plan, make a schedule for how you are going to
weave your health and fitness practices – including exercising;
breathing and energy exercises; meditation or prayer; taking
time to prepare and enjoy healthy meals; getting enough sleep,
etc. – into the fabric of your daily life. In other words, keep
a good routine.

(4) Hold yourself accountable. Keep track of how you’re doing.
BUT – see yourself with kind eyes. Don’t get too down on
yourself if you miss a workout, or eat crappy for a few days.
Picture your own inner “Mrs. Olson” giving you a little pat on
the back and saying, “You can do it!”

(5) Have fun! Enjoy what you’re doing. Enjoy the process. Just
as Miguel has been blessed with a love of reading and a love
for learning, you too should learn to embrace the process and
embrace this healthy lifestyle…And realize that this process
has merit in and of itself.

Here’s the deal: For most of us, the most difficult part is
the start.

Because, if you’re doing it right – and not falling victim to
some crash diet or weight loss gimmick – it will take a little
time before you see results.

Don’t get discouraged by slow results, or seeming lack of
progress up front. It’s been my experience that you will start
to FEEL better before you actually LOOK better in the mirror, or
on the scale.

To keep yourself motivated, consider this:

Weight lost quickly will just as quickly reappear. A sudden,
drastic decrease in calories will set off alarm bells in
your body and brain.

On the other hand, slow and steady weight loss ensures you are
losing fat, not lean mass, as well as bypassing your body’s
natural urge to compensate and cause you to pig out.

Also – fitness gains achieved quickly based on some crash course
in exercising can also disappear quickly – usually because you
are unable to sustain the effort or the time investment
required.

On the other hand, slow and steady increase wins the race,
because, over time, you are building a foundation of aerobic
capacity and strength.

Positive expectations…slow and steady….good routine….
continual improvement, bit by bit….having some fun along
the way….

Not only a recipe for third grade. A recipe for life!

You Can Do It!

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

P.S. A good exercise routine can literally rocket launch you to
improved health and fitness, higher energy levels, better brain
and cognitive function, and enhanced productivity. Unfortunately,
many of the recommendations and conventional wisdom out there
are not very helpful, and can even be detrimental. Even worse,
they’ll have you spinning your wheels and getting no result.

Plus, there are so many fitness fads and gimmicks out there
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I wrote my Special Report, “Ten Universal Strategies for
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a concise, easy to understand, easy to implement way – the
most important elements of an efficient, effective and
ENJOYABLE approach to getting fitter and feeling healthier than
you ever imagined.

The information in this report will point you in the right
direction and show you exactly what to do to get maximum
results.

The revised and improved version of the report is coming off
the presses in a few days. Claim your copy today at the (still)
low introductory price (plus access to a special bonus offer)
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