Tag: health

Punching the Clock

Punching the Clock

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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!

Happy New Year!

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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

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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

Leverage Seasonality for More Robust Health – Part 2

Leverage Seasonality for More Robust Health – Part 2

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Here continueth some old time wisdom on following the natural seasonality of our planet and our bodies to enhance your health and energy levels and improve your ability to fight off illness. Let’s talk about Spring for our brothers and sisters who reside in the Southern Hemisphere.

Spring – Exercise

In Classical Chinese Medicine, Spring is associated with the Liver. The Liver is one of the most important organs for detoxification. It also plays a starring role in converting the food you eat into usable energy.

If your health is compromised in any way, you eat an unhealthy diet, you drink too much, or your breathing is not up to snuff (pun intended), then you are placing a massive load on your liver. It’s important to take advantage of the spring to detox.

If you need to lose weight, spring is an excellent time to do so, because your body’s natural chemistry and metabolism will support your efforts. As the days get longer, your energy and metabolism increase. You should transition into more vigorous physical activity, and your Qigong and breathing exercises should include plenty of more robust movements – like the traditional Liver Daoyin exercise you can learn in the Wu Xing / Five Elements Daoyin program.

Spring – Nutrition

In traditional medical and health practices, early Spring is associated with a natural cleansing phase. As winter concludes, your body naturally wants to lose weight. It wants to detoxify and shed the old tissue, built up toxins, and excess fat stored over the winter.

Traditionally, this is a time of fasting and consuming lots of clean foods, such as fruits and vegetables, preferably raw or lightly steamed, as well as juices, which help detoxify the system.

Spring is the time to sweat and breathe hard, release toxins and air out the lungs, and eat “clean”. It’s also the time to celebrate your rebirth, and the rebirth of the earth.

Remember, synchronizing your physical activity and nutrition to the seasonal changes of body, mind, and earth is a powerful way to promote excellent health and help avoid illness and disease.

There’s one more area I’d like to cover, which we will get into in our next post.

You Can Do It!

Dr. Karen

Leverage Seasonality for More Robust Health

Leverage Seasonality for More Robust Health

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“The natural healing force within us is the greatest force in getting well.” -Hippocrates, the Father of Western Medicine

Here followeth some old time wisdom on following the natural seasonality of our planet and our bodies to enhance your health and energy levels and improve your ability to fight off illness. Since we have fellow readers in both the Northern and Southern hemispheres, I will focus on the Fall and Spring seasons in these next couple posts.

I never ceased to be amazed at the tremendous healing powers that reside within our bodies and minds.

Before the advent of the modern pharmaceutical age, people in all societies, ancient and more modern, sought to promote and support these internal powers with natural methods: natural herbs, foods, exercise and – most of all – natural breathing.

We’ve become somewhat separated or disjointed from our own natural, inborn abilities to propagate robust health, as well as counter and eliminate illness. One of the easiest ways to begin to get in touch with your body is to recognize its rhythms.

We each have hourly, daily, monthly and yearly rhythms. But you may not actively leverage these rhythms in your own fitness and health program. In fact, you may often work against these rhythms, making you more susceptible to illnesses, injuries, weight gain, and so forth.

Ancient health practices from around the world, as well as existent traditional societies (which are becoming increasingly rare), apply seasonality to the treatment and prevention of disease, as well as the promotion of robust health.

Let’s discuss Autumn from the perspective of exercise and nutrition.

Autumn – Exercise

In ancient Chinese, Japanese and Korean medicine, Autumn (or Fall) is associated with the lungs. Although all of our internal organs and systems are interdependent, the lungs get the most attention at this time of year.

This makes a lot of sense from a pragmatic point of view. Think about it: in the Fall, the hot, stale, often polluted air of summer gives way to the refreshingly cool and clean air of Fall. In many areas, nature also provides us with a wonderful display of colors and scenery.

Fall is an excellent time to exercise and practice your qigong and breathing outdoors. Proper breathing in the fresh air has a cleansing effect on your lungs. Your Qigong can also prepare you for, and build your resilience and adaptability to, the changing energies associated with this season. For example, performing the Lung / Metal exercise from the Wu Xing / Five Elements Daoyin form, is especially important this time of year.

One potential problem to be aware of: in mid to late Fall, as temperatures become cooler and precipitation increases, there is the potential for dampness. The air is heavier and it can be more difficult to breathe. Dampness can invade your lungs and airways, and manifest in the body as excess mucus and phlegm.

In addition, the kids are back in school and many of us adults are spending more time in our closed, often polluted offices. The potential for catching a cold or flu is higher if you are not taking care of yourself. A proper regimen of exercise, as well as good healthy eating, can help you avoid this.

Autumn – Nutrition

Generally speaking, late Summer and early Fall are associated with a building phase. Late Summer is associated with the Spleen and Stomach / Earth element. Spleen is associated with building the blood and the muscles or flesh. And Spleen and Stomach are responsible for transforming the food we eat and liquids we drink as their initial part of the digestive process.

During this time, the body wants to build itself up and add muscle. It also wants to lay down some extra fat to prepare for the winter. It wants to extract more nutrition from food. You may find yourself craving more food, especially protein and the fresh, seasonal fruits and vegetables that are readily available.

Here’s an interesting but little-known fact about our bodies. We often associate the winter months with weight gain, because we tend to be relatively less active. From an evolutionary standpoint, however, our bodies are programmed to eat more and lay on fat during the late summer and fall months – preparing our bodies for the lean winter months.

In fact, it is thought that, in earlier times, humans ate so many fruits and vegetables during this time that their blood sugar was at the diabetic or pre-diabetic level. Why is this important? Well, sugar in the blood acts as a sort of antifreeze for the body, and helps it better cope with colder temperatures. (I don’t recommend this, but if you were to taste the antifreeze in your car, it would taste a little sweet.)

At any rate, if you find yourself really craving a good steak, or you can’t get enough fruit or seasonal vegetables– don’t worry. Honor what your body is trying to tell you.

In the late Fall, it’s important to take nutritional measures that help prevent or mitigate dampness in the lungs and sinuses. Drinking warm liquids, such as green and herbal teas, and eating hot soups is an excellent way to keep your sinuses open and clear. Using spices in your cooking, such as cumin, turmeric, chiles, Tabasco and cinnamon, can also help keep your sinuses and airways clear and your body warm.

Synchronizing your physical activity and nutrition to the seasonal changes of body, mind and earth, is a powerful way to promote excellent health and help avoid illness and disease.

We’ll talk about Spring in the next post.

You Can Do It!

Dr. Karen

Living in Alignment With Nature – Part 1

Living in Alignment With Nature – Part 1

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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

Stand Up and Move Forward

Stand Up and Move Forward

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As I was walking the other day, I listened to the Audible version of Doris Kearns Goodwin’s latest book, “Leadership in Turbulent Times”.

I highly recommend the book. It focuses on four of our finest presidents – Abraham Lincoln, Teddy Roosevelt, Franklin Roosevelt, and Lyndon Johnson – and the “crucible” experience and hardship each went through to become an effective, even transformational, leader.

Goodwin’s description of Franklin Roosevelt’s being stricken with polio, and his long, difficult recovery and return to public political life, reminded me of the importance of our 8X meridians. Well, it reminded me of a lot more than that! But hey, I’m always mindful and making note of the energetic and qigong principles all around us.

Anyways, Franklin fought to develop his upper body and figure out how to leverage various tools, such as his heavy metal leg braces, so he could “walk” again. Of course, his walking involved the heavily demanding task of using crutches and his strengthened upper body to drag along his legs. Alternatively, he would walk arm in arm with one of his sons for support and drag those legs along.

His drive, determination, and innate optimism were incredible! Roosevelt was driven by his belief that he needed to be able to once again “stand upright” and “move forward” physically, to have any chance of acceptance and effectiveness as a political leader.

So, let’s discuss two sets of meridians that, along with our core 8X, enable us to physically and psychologically stand upright and move forward.

Our Beautiful Energetic Matrix

The “Between Heaven and Earth” form activates the Eight Extraordinary Meridians (the “8X”) which in turn strengthens our natural energy matrix and helps us stay healthy and resilient.

We build on our connection with Mother Earth and her life-giving yin energy. As we move through our day-to-day lives, we deal with the material, the substantial, the daily cares of living, and the to-do’s from our task list. However, every now and then, we should connect to Heaven to recharge and renew with that heavenly yang energy. This is where our inspiration and creativity come from.

The cycles of Earth and Heaven – yin and yang – work and recharge – activity and rest – doing and creating – mirror the universe around us. Through reflecting these cycles, the Between Heaven and Earth exercises provide a wonderful way to recharge.

As we wrap up our discussion of this form, I’d like to focus on two sets of the 8X meridians that don’t get as much attention: the Linking Vessels (Wei Mai) and the Heel Vessels (Qiao Mai). There is a Yin and Yang version of each of these, resulting in four meridians that combine to make a circuit that moves up the front of the body and down the back (or alternatively in the opposite direction).

Basically these meridians run from the end of the limbs (legs or arms) into the torso, and back to the limbs again. You can picture them as broad bands or thick hoses of energy that run along the center of your limbs and torso. Each of these connects with the core 8X meridians, including the Conception Vessel (Ren Mai) that runs along the front centerline; the Governing Vessel (Du Mai) that runs along the back centerline; and the Belt Vessel (Dai Mai) that connects like a wide belt or sash.

These core meridians form the beautiful energetic matrix or cage which embodies our constitutional energy. Our 8X are keys to our resilience, health, energy levels…as well as our ability to adapt, to overcome, to recover, and ultimately to come back stronger.

The Linking and Heel Vessels constitute what is called the “Macrocosmic Orbit” which is a circulation that moves energy from the limbs into the torso and then back out again to the limbs. This circulation promotes our ability to move and support our bodies. It also provides the means to move energy throughout our body, to help remove or reduce stagnation or blockages, repair or heal internally…and even project energy to help heal others.

“Endure Consistently and Confidently”

Beyond the physical and energetic constructs, our Linking and Heel Vessels also play crucial roles in our mental and emotional formation.

The Yin and Yang Wei Mai / Linking Vessels help to balance Yin and Yang and demarcate major transformations over time. The Wei Vessels provide the mechanism for significant change – for example, to reverse disease or pathology at any time; or to make significant changes to habits and lifestyle. This is your constitution, your innate ability, your “Optimistic Channel”.

Your Yin Wei Mai pertains to deep internal beliefs about your purpose and the meaning you ascribe to life. It provides drive and focus so you can get through almost any hardship.

Your Yang Wei Mai places you into the sea of possibilities. When you pair infinite possibilities with meaning, purpose, and validation, you generate a deep constitutional flow through which you give yourself permission to make your own choices in life. You can see the best possible outcome, and you free yourself to to do what you really want to do with your “one wild and precious life”, as Mary Oliver puts it.

The Yin and Yang Qiao Mai / Heel Vessels are how you stand up to the world. Do you have an internal locus of control? Can you set appropriate boundaries? What are you willing to grow into? They also reflect whether you are primarily an introvert (yin) or extrovert (yang). These vessels also affect your moral and ethical standards and form your internal compass.

Your Yin Qiao Mai is about understanding you are all potential and appreciating your light. It’s the depth of coming to realize and appreciate what you really offer to the world – AND your obligation to bring your gifts out into the world. Key point: Don’t underestimate or dismiss your light. Appreciate your unique gifts and abilities.

Your Yang Qiao Mai is about shining your light out into the world. It’s how you manifest in the world, how you show up. Are you overly worried or concerned about other peoples’ judgments or how you are being received? Or have you grown and matured enough to just say “NEXT!” at any rejection and keep on moving and showing up? Key point: Don’t hide your light! Let your gifts shine out in the world – we need them! We need that unique and wonderful YOU to show up!

You Can Do It!

Dr. Karen

“Endure consistently and confidently. Keep walking – keep moving toward ‘The Next One” [i.e., your next goal or important work or achievement]. Because walking means change is possible.“

-Masaaki Hatsumi, Soke (Head Instructor) of the Bujinkan Dojo and 34th Soke of Togakure Ryu Ninjutsu
What Should I Be Eating Right Now?

What Should I Be Eating Right Now?

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Nutrition, digestion, and nourishment are central foundations of life. Life is impossible without the Earth Element function to receive food (and drink), transform it into Qi and blood, and transport the Qi and blood throughout the body.

Even though winter seems far away right now, Late Summer is a crucial time of preparation for the colder weather. As we follow the seasonal cycle, we focus on the Spleen and Stomach organ system during this time because it’s important that we eat in order to prepare our bodies for winter and hibernation.

Of course, in modern times, as denizens of rich western societies, we no longer must prepare ourselves for lean times and curtailed food choices or availability in winter. In fact, many of us put on some pounds during winter because we aren’t as active and aren’t going outside as much.

However, you can still follow the natural cycles and phases of nature…and you will be all the healthier for it!

So, what do we eat to help regulate and balance our Earth element – our Spleen and Stomach? The Spleen and Stomach like “sweet” foods. Late summer is a time of harvesting and gathering, so we eat late summer corn, fruits, and grains. Sweet foods that strengthen the Earth element include whole grains like millet and rice, and root vegetables such as yams, sweet potatoes, and carrots.

“Sweet” in Classical Chinese Medicine also refers to certain meat dishes, such as rich beef stews with vegetables. Think of dishes that soothe and nourish, and you are on the right track.

Most of us are still active this time of year. Yes, the kids are back in school and many of us are back to a regular work schedule, so we may feel time starved. But it’s important to continue to get outside and get that natural Vitamin D – and equally important to maintain physical activity. Physical activity helps ensure regular peristaltic activity in the stomach, intestine, and colon supporting good digestion, assimilation, and elimination.

The mouth is the sensory organ related to the Spleen. Issues such as chronic bad breath or bleeding gums could be a sign of deficient Spleen / Stomach function.

The muscles are the tissue associated with the Spleen. Think about the healthy folks you know. They likely have a strong, balanced Spleen and Stomach. The ability to maintain or build muscle mass means your digestive function is working and you can process the protein you eat into amino acids that help build and repair body structures as well as important enzymes that support critical processes.

Now think about someone you know who has difficulty gaining or maintaining weight. This person could have digestive troubles and be weak or out of balance in their Spleen and Stomach organ system.

How to Boost and Balance your Spleen / Earth Element

In addition to “eating for your Spleen” (that sounds like a wonderful tagline for a promotional campaign), you can also practice the Wu Xing / Five Elements exercise for Earth / Spleen.

Earth elemental energy rises from the level of the Spleen and Stomach and then divides as it reaches the top of the thrusting meridian (Chong Mai), which moves up through the center of the body. This yellow, dividing energy exists at the point of change or transformation of the other elements.

In the Earth / Spleen exercise, we use movement and intention to pull up energy from the ground / earth through our core, through the level of the Spleen and Stomach, up to the point at which the energy divides at the center point of change between the other elements. The nice stretch and twist of this exercise also directly activate the Spleen and Stomach meridians.

If you’re interested in learning more about the Five Elements exercises, visit the Wu Xing / Five Elements Course page.

In our next post on the Earth Element, we will go deeper into the Earth / Spleen energetics and the emotional, mental, and spiritual aspects of transformation.

An Important Storage Spot for Emotional Energy

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In previous posts, we’ve discussed the Five Element Framework of Classical Chinese Medicine and applied it specifically to the current season, Spring, and its associated element and organ, Wood / Liver.

Let’s get into some of the emotional and energetic manifestations of the Liver.

The Wood element energy is defined as “New Yang”, manifesting through new beginnings and expansive and sprouting growth actions. It therefore represents a period of energetic growth and expansion. Hence, its association with Spring and the growth and expansive energies we see, feel, and hear all around us as plants and flowers sprout up from the ground, trees begin to leaf up, birds and critters begin to pair up and nest, and the daylight hours grow longer.

Liver energy is a rising energy. We can feel it thrust upwards in our body when we perform our Liver DaoYin exercise. In the exercise, we guide the energy up with our hands, then guide the energy back down so we stay grounded and rooted.

From an emotional aspect, the energy of the Wood element corresponds to what the Daoists call the Hun or Soul of each person. This theory holds that the Liver encodes all our memories and emotional content and, in a sense, writes or records this onto the “CD” or “tape” of each person’s life. This then becomes the record of our life that we take with us when we transition. In a sense, this corresponds with the concept of our subconscious which takes in everything that happens to us and serves as a repository of memories and emotional content. This is one reason we focus on the Liver as part of assessing and working with individuals who may have suffered from trauma.

Here’s the good news: we are not stuck with the initial recording that has been laid down in our Hun. As we mature, move away in time from the traumatic incident, learn, and grow, we can go back, either consciously or unconsciously, and process and modify the memories and emotional content. We can go back and change the story or reframe what happened to us. We take the lesson we can learn, the motivation to do or be different or better. We welcome the perspective and even wisdom we can derive from the experiences that come with living a full life.

The Liver / Wood element is associated with compassion, patience, and kindness. These are the virtues we are born with. When our Liver is in balance, we manifest these virtues in the world. When our Liver is out of balance, we may experience anger or frustration, impatience, or rage.

Therefore, treatment of the Liver often includes purging to help eliminate the toxicity that has built up. We can do this through energetic treatments; through specific types of qigong exercises; and even through simple things like drinking lemon water.

The Liver is responsible for the smooth flow of blood (and therefore Qi). When we purge and release stagnation, we not only enhance the patient’s physical health, but we also release excess anger that has built up. We can then regulate and balance the Liver’s energy, allowing benevolence, compassion, and love for others to radiate from the Liver.

As we approach Easter, it seems appropriate to do our part to send out more benevolence, love, and compassion, doesn’t it?

Let That Shit Go (It’s Good for You)

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Let’s apply the Five Element Framework specifically to the current season, Spring, and its associated element and organ, Wood / Liver. What are the physical and emotional health aspects of Liver? And how can you support your Liver and overall health, especially now that Spring Has Sprung?

According to Classical Chinese Medicine, the Liver is the organ responsible for the smooth flow of emotions as well as the smooth flow of Qi and blood in your body. It controls the volume and smooth flow of blood in your vessels and stores the blood. It’s the organ that is most affected by excess stress or emotions. The Liver’s partner organ is the Gallbladder.

The eyes are the sensory organ related to the Liver. If you have any eye issues, including blurry vision, red or dry eyes, itchy eyes, it may be a sign deep down that your Liver is not functioning smoothly. Also, we often consider the brightness in someone’s eyes as an indicator of their overall health and vitality.

The tendons are the tissue associated with the Liver. In Chinese martial arts, they say that strength comes from the tendons, not the muscles. We also focus on tendon and ligament strength and suppleness in our qigong practice.

Anger is the emotion associated with the Liver. If you are often irritable, get angry easily, have trouble unwinding from the day’s activities, have trouble reasoning or going with the flow and letting things go, you are experiencing a Liver function problem. Experiencing these emotions chronically or excessively, such as ongoing frustration, can seriously unbalance the function of your Liver.

Positive attributes associated with the Liver are drive and determination. Think about the “drive”, the “will to life” we see every spring as the tiniest shoots of plants or grass or trees push up through the soil, or even through rocks or cracks in the concrete. In human terms, this corresponds to the person who has will power to overcome challenges and even create new things.

Spring is the season associated with the Liver and Gallbladder. It’s the season of growth and renewed energy, so it’s a wonderful time to work on your Liver. Just don’t get too caught up in the spring’s intense energies. Taking walks in the park or the woods is a fantastic way to rejuvenate. As I said above, the Liver is the organ most affected by excess stress or emotions. So let go of the stress and any anger (see my Buddha T-shirt for one of my favorite phrases…). Also, purging exercises, such as the Five Elements Dao Yin Exercise you can learn here, are a fantastic way to detox your liver.

One thing to also be careful about is to watch the alcohol. If you drink, drink in moderation because alcohol has a direct impact on your liver. Being a beer and wine drinker myself, I hate to have to pass that along, but… a drink or two here or there is not a problem. But if you feel like your Liver may need some TLC, lay off for several weeks and see how you feel.

In my next post, I’ll explore more of the psychological, emotional, and spiritual aspects associated with Liver and Gallbladder.