Inhale Life Exhale Stress

The chest tightens. The neck aches. The muscles around the shoulders feel like knotted yarns. A cloud hangs around the head. Thoughts are cloudy, foggy. What is needed is some relief. Relief by a pill? A moment for the world to stop, so you can momentarily get off? No what you need is oxygen. Oxygen is our most precious commodity. Without it, we cannot survive. The health of our cells depends on it. However, when the body stores stress in its muscles, breathing is greatly affected. We become shallow breathers. As a result, we find ourselves lacking in energy, vitality, and lucidity.

The other day, I introduced the exercise of deep breathing to my friend. She was amazed how better she felt after the exercise. While performing this activity, it is important to focus on the breathing, but I have often combined my breathing exercises with the meditation of scriptures, such as the ones below. These scriptures of hope provide tremendous comfort, especially during a financially unstable time.

First of all, practice the following breathing exercises:
1. Inhaling through the nose, count 4 times and hold the breath for 16 counts and release for 8 counts, exhaling through the mouth. As you inhale, the abdomen should expand outward like blowing up a balloon.

2. Repeat this exercise 4 times and perform them 3 times a day for maximum benefit.

3. Once the concept of deep breathing has been grasped, use the scriptures below to meditate. Allow the images to become a point of focus as you practice the deep breathing exercises and meditation of the scriptures.

Are there those who respect the Lord? He will point them to the best way.
Psalm 25:12

Examine and see how good the Lord is. Happy is the person who trusts him. You who belong to the Lord, fear him! Those who fear him will have everything they need. Even lions may get weak and hungry, but those who look to the Lord will have every good thing. Psalm 34:10

I was young, and now I am old, but I have never seen good people left helpless or their children begging for food. Good people always lend freely to others and their children are a blessing. Psalm 37:26

Why am I so sad?
Why am I so upset?
I should put my hope in God
and keep praising him,
my Savior and my God.
Psalm 42:5-6

God is our protection and our strength. He always helps in times of trouble. So we will not be afraid even if the earthshakes, Or the mountains fall into the sea….
Psalm 46:1-2

Give your worries to the Lord, and he will take care of you. He will never let good people down.
Psalm 55:22

Get A Grip

There was a time when health and medical care were focused exclusively on treatment. Today, however, many people are burdened with stress in various areas of their lives, such as work, finances, family and interpersonal relationships. Someone recently shared with me their frustration with the stock market, expressing an incredible loss of almost 50% of planned retirement funds. This individual has also battled with multiple health issues because of repeated stressors in his life. Today’s society needs effective solutions that equip them with a means of defense against stress, prevention of disease and promotion of good health.

Control your thoughts; control your emotions:
I was scheduled for travel on an assignment out of the country. This particular trip really became a burden to me as I prepared for it. The flight was going to be very long with additional hours of ground travel upon arrival. With only a few weeks prior to the trip, I had to apply for an expedited Visa, and all sorts of shots were recommended before leaving. Every time I thought about traveling I felt tension in my body and loss focus on everything else. I kept wondering why did I have to be the one chosen? Why not somebody else? I wanted to renege on my agreement to go, but I was not a quitter. The night before my flight, I realized I needed to get a handle on my thoughts, focus on what was to be my role, responsibilities, and objectives while there. With this adjustment in thought all of the matters that were seemingly concerning became small.

Maintain control by logically thinking about the consequences of healthy and unhealthy thoughts:
Stress can send us into overdrive. Everything that made sense before suddenly will be tested. Quick solutions are often implemented which later may prove to have not been best. Some cope by eating, others keep everything bottled up inside to avoid burdening friends and loved ones, some lash out their frustration, and others wear their stress in the form of sickness or poor health. It is important to think about the consequences of one’s actions. What will happen if I continue to practice panicking or maintaining self control? What will happen if I maintain a positive outlook and trust the benevolent God who loves me? What will happen If I succumb to anxiety and not trust the benevolent God who has proven his love for me through the ultimate sacrifice of his son Jesus Christ?

I personally had to develop a discipline of praying about the things that stressed me. Praying provided peace in knowing that God knew my concerns. It helped me to look at matters with a desire to remain in his will and make the right decision without being clouded in judgement or deceived by stress.

Find what motivates you to remain positive:
Stress occurs when it is perceived that the demands of a given circumstance are far greater than the ability to resolve. It is important to be willing to face challenges and believe change is a positive experience. Reading and believing in Biblical scripture is a great form of motivation. God’s instructions are clear and stress free: “Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your request be made known to God. And the peace of God, which surpasses all comprehension, shall guard your hearts and your minds in Christ Jesus.” (Philippians 4:6-7)

Recently I saw a young woman executing lunge exercises followed by shoulder presses. The look on her face suggested she was not fully committed to the challenge, but she remained focused based on the direction from her personal trainer. As the workout continued, I could hear her in the distance grunt as she pressed through the stress each exercise movement placed on her body. Later I heard a somewhat startling scream from her. It seemed as if something was wrong, but it was immediately followed by laughter between her and the trainer. It was obvious that she was glad she persevered through the challenging training session. Just as she conquered stress, you can too.

Finding the Motivation to be Fit and Healthy for Life

People who knew me as a bodybuilder would often ask me if I’m still competing. I would often tell them I was no longer; instead I was simply concentrating on being healthy for life. That’s more work than preparing for a competition. Why? Unlike a competition, being healthy is for life. It’s not about getting one’s body in the best shape possible for a particular day.

Now I wake up at 4:30 a.m., and it’s not to prepare for a competition but to remain fit for life. The other day, I met a young lady at the gym who said she could not get herself motivated. I began to think about what motivated me, wanting to offer some support to this young lady. As I thought about my motivation, I realized that I operated on a belief system. The day I walked into the awareness that my body was sacred was the day my attitude towards health changed. It was not about looking good for a competition or looking healthy for a profession or even looking great for admiration. Understanding my body as a sacred entity meant respecting it by exercising. It was this belief that drove me to bed early in order to do my early morning cardio. Toni Robbins, the author of Giant Step, says “change one global belief and you can change every aspect of your life for the better.”

Many of us want to have healthy lives by exercising regularly and eating nutritiously. Then establishing healthy beliefs and removing unhealthy ones are important. For example, loving oneself is a great motivation but believing one’s body is sacred gives one reason to love it. Our belief must be strong enough to drive us out of bed or compel us to stop at the gym before going home. The belief must be a conviction that propels us to action. If you believed your body was sacred, what would you do differently?

How to Age Like a Ballerina

Ballerinas move their bodies with grace and control as they float through the air as if defying gravity. Their movements are guided by their ability to feel rhythm and understand music. The grace of a ballerina’s movements is largely determined by balance and flexibility.

As adults age, they gradually lose balance and flexibility. They do not bend or stretch with the same degree of ease as in childhood. Instead, many suffer from low back pain, muscle soreness and poor posture. According to the American Council on Exercise, “Developmentally the greatest increase in flexibility usually occurs up to and between the ages of 7 and 12. After age 25, normal aging tends to accelerate, causing significant changes in connective tissue and eventually decreased extensibility.”

Become and remain active
Connective tissues need movement to avoid tightening or ’stiffening’. It is important to remain active so that the body does not develop shorten range of motion, resulting in ’stiffness’. When training muscles, try focusing on slow, gradual, elongated movements with each repetition.

Stretch After Workout
Like an elastic band, muscles stretch better when warmed. The best time, therefore, to stretch is after a workout. What happens to an elastic band if it is cold? Muscles work in a similar way. Injury can occur if cold muscles are stretched. Stretching after a workout is also ideal because muscles have become tightened and full of lactic acid. Stretching can help to increase flexibility, decrease soreness from lactic acid build up, provide muscular balance and improve posture. Gravity and poor posture work against the body’s tissue structure but consistent stretching can provide improvement.

Make stretching a lifestyle
Stretching, however, does not have to be done only after a workout. Many people have sit down jobs. Stretching at work throughout the day is very beneficial to the body, especially for the back muscles where they are weakened as a result of the prolong sitting. When watching television, stretch in between commercials. The bottom line is make stretching a part of your life. You will thank yourself later.

Always keep in mind that stretching fosters muscle flexibility which aids in the prevention of injuries, increases performance and relaxes the mind. Flexibility training should not be an option. Without it, you are losing a valuable part of living in good health. Consult with a qualified personal trainer and achieve the benefits of a professionally designed flexibility training program.

Diets Based on Will Power Alone Do Not Work

It takes more than just will power to lose weight. It takes more than just will power to wake up every morning to exercise or to step on that treadmill at the end of the day. It takes more than just will power to deny oneself a second helping. Sticking to a diet or an exercise regimen involves changing one’s thinking. Living a healthy life, in other words, means uprooting old ways of thinking that are setting you up for failure and implementing principles that will guarantee success. These principles are:

Loving One’s Body
You must begin to see your body as sacred, for in you contain the breath of God. As a result, become conscious about what you put inside of it. Stop hating yourself. Smoking is a form of self-annihilation. Overeating is another form. You are wonderfully and beautifully made by the Creator. That will never change.

Speak Words of Life
Talking negatively to yourself is preparing for failure. Your brain hears you and follows what you say whether articulated or not. For example, saying to yourself, “I don’t want to take a picture until I lose weight” tells the brain I am not worthy to be looked at. Your brain is smarter than you think. Feed it encouragement, and it will work for you rather than against you.

Practice the Skill of Visualization
Mentally, see yourself the size you want to be. An actual picture can help. Stick it on the fridge or anywhere you frequent. The act of visualization is an important skill for fulfilling any dream.

Nurture the Spiritual Side of You
When you eat, be cognizant of others who may not have. Eat in moderation and mindfully, always giving thanks. When you take a walk, tune into your environment. Notice that you are alive and for this be thankful.

Understand Your Purpose
You are passionate about something. Find out what it is that moves you almost to a state of “righteous indignation” and channel your energy into it. Your body will need you to be in optimum condition to achieve it. Inside a healthy body is a healthy mind.

Discipline the Body
Discipline is a means of achieving one’s goal. Do not hate it. Exercise is a way of disciplining the body. Learn to control the body through exercise. Do not allow it to control you. The body is constructed to move; it is not designed to be still for long periods of time.

Respect the Body
Be good to your body, and it will be good to you. Respect it by giving it sufficient sleep-not too much and not too little. Eat pure unadulterated food-keep process food to a minimum or eat none at all. Your body will honor you with long life if you care for it by loving and disciplining it.

Practice the Act of Forgiveness
Sometimes before weight loss can occur or be maintained, emotional roadblocks must first be removed. These are emotions that are toxic, such as bitterness, hatred, shame, jealousy, or anger. It is important to let go off of these emotions, for they sap energy from the body. Sometimes the act of forgiving oneself or another allows the body to release these feelings, and, as a result, the body’s energy has a clear pathway to success.

Ask for Divine Help
You are not alone. Simply asking the Creator who specifically designed you will allow you to tap into a source that is beyond your will power. All it takes is a prayer.

Seek Out a Personal Trainer
Finding a certified personal trainer is good. Finding a certified personal trainer who understands the connection of mind, body and spirit is better. Finding a certified personal trainer who models this belief is best.

Coming Soon LiveLiving ePersonal Training

3 Ways to Reach Optimum Health

As I was being driven down the streets of Paris, France, I thought to myself what a wonderful experience – to have opportunity to visit the home of the Eiffel Tour, Musée du Louvre, Montmartre and La Defense just to name a few historic sites. During a two week business trip there, I enjoyed seeing the sites of the city and had a unique cultural experience that I will never forget.


Drinking Water:
Before visiting France, I often heard that the French enjoy drinking wine, but I must tell you that water is also frequently chosen for drinking there. Everyday, while working in the office in Neuilly, I would constantly see various colleagues with bottles of Vittel and Evian. Knowing the importance of drinking water, it was great to see others demonstrating a healthy habit consistently.

Our bodies contain approximately 60% water. We lose water through our normal body functions: perspiration, urination, bowel release and breathing. It is important to replenish the losses on a regular basis. Two of the best times for consumption of water for optimum health are 15 to 30 minutes before eating and following physical exercise.


Exercise:
I can certainly confirm based on personal observation that in Paris and Neuilly, there is no shortage of people walking. Early in the morning, I would wake up and look down from the hotel window with such delight. I have rarely seen so many people walking. I was motivated several times by the view from the window that I had to go out for a walk also.

Exercise is a great method of managing stress, prevention of disease and an effective means of disciplining and conditioning the body. Consultation and direction from a qualified personal trainer will steer you on the pathway to optimum health. Though I cannot say for certain that the objective of the French is to exercise by walking versus it being simply a means of getting from place to place, they sure do an awesome job of being consistent.



Eating for Health:
When you walk the streets of Paris, there are wonderful shops and cafes to visit. One of my most memorable dining experiences was the evening before leaving to return home. Seated with a window view of the city, I enjoyed a dinner of fresh salmon and vegetables.

While a dinner of salmon and vegetables in France may seem blase by the standards of some for traveling such long distance, part of maintaining optimum health means making smart nutritional choices whether at home or abroad. Often times this may mean consultation and development of an effective nutrition plan for guidance, but once you are on the pathway to eating for health, you will experience the great benefits of a healthy lifestyle.

5 Ways To Stick To An Exercise Regimen

Are you one of those busy people who barely have enough time in the day for yourself? Are you one of those people who would start an exercise program, then quit before it is done? Are you one of those people who have very good excuses for not exercising? Whether you recognize yourself in one of these individuals or not, the fact still remains is that exercise is not an option but a necessity for our lives. Just as air is to the lungs so is exercise to the body. Our bodies must move and our output must be greater than our input. As a personal trainer, I believe, the key to sustaining an exercise program, especially for the busy person is to make a commitment to work out in the morning.

1. Exercise first thing in the morning.
Without getting into the scientific reason for this preference, you can actually experience the psychological benefits alone. An increase of energy, improved focus, better regulated appetite which helps in controlling those sugar cravings and binges and just a better sense of well being throughout the day. Most importantly, before any interruptions enter the day, you would have completed your exercise.

2. Sleep with your workout clothes on.
I know this may not be very fashionable for the bedroom, but think of the time you could possibly save if you are already dress. You would have less time to talk yourself out of exercising. And if your spouse complains about your wardrobe, remind him or her how better the product will be in appearance and function later on.

3. Drink at least 8 oz of water before exercise in the morning.
Rehydrate your system. While you were asleep, your body has been busy repairing, cleaning, restoring. Your organs need to be replenished, so drinking water before exercising is important. Pure water and exercise create a combo effect. It helps to get the last digestive process ready for execution. It’s called a bowel movement which you need to have at least once a day. I know there are differences of opinion out there, but try not to have any food rotting inside of you or toxic waste products sitting in the small intestine for long periods. Of course, my brother-in-law who is a general surgeon with a specialty in this area would look at me quite disapprovingly through his glasses for writing this, but at least my clients don’t take Ducolax like his patients.

4. Use your cardio time to catch up on your reading.
I use the stair climber which kicks my butt literally at any level. This is a good thing, especially for us ladies. It is during my cardio sessions I catch up on my reading. From the Time/ Newsweek to a leisurely novel, I get all of my reading done during my workout sessions. By incorporating my reading in with my exercise, I have found time to stay abreast of information in our constantly changing world. Other machines such as the elliptical can also be used. If you are worried about reading slowing down the heart rate, focus on consistency. For me, it is mainly about frequency. How consistent can I be in exercising? Can I do this for the rest of my life? How many people do you know who have started an exercise program but had quit then regained the weight? Yes, it is true that lower intensity burns less calories. But it is also true that lower intensity burns more fat. In short, if you want the extra weight off quick for that Christmas party coming up, then crank up that intensity on the cardio machine and get that heart rate pumping. Along with the fat, you will lose some muscle which is why some people actually look better with the weight on than off. To avoid aesthetics mishaps such as this, it is important to hire a personal trainer to assist you.

5. Get sufficient sleep.
Insufficient sleep interferes with even weight loss itself, but sleep deprivation makes it more difficult to adhere to a morning exercise program. Having adequate rest helps you to be the winner every morning rather than your bed. Reclaim your life. Get out of bed to exercise.

3 Lessons From Weight Training

Flip the switch. Ready? Set? Go! When I walk on the gym floor to workout, that’s exactly how it feels— a switch has been flipped and it’s a call to action. It becomes all about being in the right mindset. No matter how much weight I am planning to physically lift or how many repetitions I intend to execute, I have often thought to myself how insignificant it is if I don’t believe I can meet the challenge. I have lifted remarkable amounts of weight through focus, confidence and determination.

Focus on the muscle being worked in order to maintain a mind to muscle connection.

There was a time when I would use so much resistance that I did not execute the full extension of my muscles. This incorrect form caused me to have limited flexibility, and, as a result, I also suffered an injury. Focus on execution of each repetition using proper technique is important in fostering the right kind of development. Each exercise must be performed with control and a full range of joint movement. Both help to strengthen and stretch the muscles.

Spiritual Parallel: “But from there you will seek the LORD your God, and you will find Him if you seek Him with all your heart and with all your soul” (Deuteronomy 4:29).
We must keep our focus on God. Just as focus promotes the right development in the natural sense, so it also does spiritually.  We become vulnerable to injury from the enemy when our focus is not on God. 

Confidence in training.

Amazingly, I was not the most confident person outside the gym, but inside the gym, I believed, I could move mountains! When I initially started weight training, I stayed within my comfort zone not pushing the limits. This was fine for a season, but I desired change in my workout and muscle growth. My brother and I had always shared the same enjoyment of weight training. One day, while chatting with him, he said, “Do something you’ve never done before. I mean do some warm up sets and then try for example to squat more weight than you normally would.” Of course, he emphasized being safe and having someone to spot me. I tried it and, to my amazement, I discovered I was far stronger than I thought. From then on, I would walk in the gym convinced that I could challenge myself in my training by enduring more resistance.

Spiritual Parallel:“I can do all things through Christ who strengthens me” (Philippians 4:13).
When we have God, we are not by ourselves. He does not expect us to do everything in our own strength. We have the Holy Spirit as our advocate. He prays for us, gives us directions and equips us. He helps us to develop character and become like Jesus. There is every reason for us to be confident with him as our guide.

Determination is an important factor no matter what the training goal is.

Both the bench press and leg press exercises require pushing gravity away from the body. When the weight comes down, muscle recruitment takes action and with explosiveness, the weight is moved. The leg press is one of my absolute favorite exercises! Determined to challenge myself over the years, I have endured weight bearing exercises that have rewarded me with muscular development and have equipped me with the capacity to conquer further resistance.

Spiritual Parallel: “And let us not grow weary while doing good, for in due season we shall reap if we do not lose heart” (Galatians 6:9).
Let us determine that nothing will keep us from God’s promises. Let our faith be strong and with a fixed determination press onward to conquer negativity, strife and the burdens we may face in life. Giving up is never an option for the believer whose faith is in God.

Tapping Into Our Spiritual Energy

The world saw what Mahatma Ghandi accomplished through prayer and fasting. Jesus, the world’s greatest teacher, admonished his students that they, too, would fast when he left them. What is the common link in both of these scenarios? The link is the absence of food. Food—we give so much thought to it. Today we can watch The Food Network, a television channel totally dedicated to food 24/7. For some, food watching is now a favorite pastime. We cannot think about socializing unless food is present. Food has even taken a significant position in business meetings. And let’s not mention churches, as free food, for some, is a means of encouraging people to attend.

The ability to tap into our spiritual energy is a reality for the Christian or the non-Christian. However, for the Christian this power source is supernatural and is directly connected to God.

Paul on numerous occasions speaks of this power being within the Christian —this same power that raised Jesus from the dead. However, some of us can look at our own lives or the lives of other believers and see little or no manifestation of the power of which that Paul speaks. Yet the power is within us says Jesus:

In the last day, that great day of the feast, Jesus stood and cried, saying, “If any man thirst, let him come unto me, and drink.
He that believeth on me, as the scripture hath said, out of his belly shall flow rivers of living water.”
But this spake he of the Spirit, which they that believe on him should receive: for the Holy Ghost was not yet given; because that Jesus was not yet glorified (John 7: 37-39 NKJ).

Though the Holy Spirit of God is not to be reduced to atoms and molecules, we must realize that we have residing in us a reservoir of energy waiting to be tapped into for the purpose of accomplishing God’s good works. I like the fact that the word “belly” is used in the quote above because it gives us a connection with our anatomy. Food is stored in the “stomach” and is later broken down in the intestines for energy. When we depend solely upon the natural energy from foods to sustain us, we are living below our potential. We are spiritual beings with an unlimited power to tap into to accomplish tremendous tasks in our lives. Overeating or a nutritiously poor diet creates barriers to the flow of this supernatural energy. If you think you are already “flowing in the spirit”, imagine if at times the plate is pushed away, or that the intake of food is limited, or that for a few days you are living off of simply vegetables and fruits without any processed or junk food. The result of this sacrifice yields a greater strength as seen in the story of Daniel and his three friends in the Book of Daniel chapter one.

The old adage is that an athlete should not run on a full stomach. The use of energy in the body will be divided between digestion and running. Instead of sending all the energy in one direction to maximize the runner’s performance, it is reduced and sapped by the digestive process. Singing is also difficult on a full stomach. Is it also difficult to pray or meditate on a full stomach? The answer is yes. Though an athlete can still perform, the question is how effective is he at the time? The goal is peak performance when it is needed. To experience this spiritual source, we should consider periodically lessening our food intake and always being aware of the quality of food that enters our bodies. This is the lifestyle the true believer is called to by the Lord—one of discipline and power.

The Sun Behind the Dark Cloud

I have always been intrigued by the mind and how it functions. My interest grew while I was in high school and continued that I became a student of Psychology in college. I learned all about the scientific explanations for human behavior, personality development, self help, the ego and the development of coping mechanisms. There were many theories; some were more widely accepted in the history of Psychology than others. Through college studies, I learned a great deal, but I believe the word of God equips us with the best education.

Deception is a dangerous form of untruth that takes resident in the mind causing lack of confidence.
For a long time, I felt like I could not do much of anything right. I had a serious lack of confidence and relied on other people to validate my self worth. The problem with that is if you wait on someone else’s approval, you might not get it or the feedback may not be affirming. I would worry myself to a ridiculous extent and often tried twice as hard to do something that required only half the effort. I remembered a close friend asked me to help with a project, but there was a miscommunication about some of the details. Things did not turn out as the friend had anticipated, and it was mostly due to some error on my part. After that my confidence was so low that I took a backseat instead of the lead every time we worked on a project together. I would over think every decision.

The Lesson:
I learned that the Holy Spirit speaks truth that comes from God. In God there is no deception or lies:“However, when He, the Spirit of truth, has come, He will guide you into all truth; for He will not speak on His own authority, but whatever He hears He will speak; and He will tell you things to come (John 16:13).

Past experiences can imprison the mind.
As a toddler, I was told that I did not speak for a long time, and, then, one day I accidentally locked myself in my parents’ bedroom. The first words I shouted were “Open this door!” After that, no one could stop me from talking. On weekends when visiting my grandparents I would talk to them without end. Being loving and tolerant grandparents, they would always allow themselves to be entertained by my immature but fun and imaginative conversation. However, as I grew older I was not regarded as being very attractive and, as a result, I received criticism and harsh words. I gravitated away from being the spotlight of conversation. I became convinced that coupled with not being attractive, my words were not value adding, and that they should remain thoughts.

The Lesson:
I had to learn that as part of my heritage in the Lord, words of condemnation have no authority over me:“No weapon formed against you shall prosper, And every tongue which rises against you in judgment you shall condemn. This is the heritage of the servants of the LORD, And their righteousness is from Me,” says the LORD (Isaiah 54:17).

The mind can become focused on the problem rather than the problem solver.
If I had a career as a firefighter, I probably would have been one of the best. In a crisis, where it may have come down to a decision of fight or flight, at one point in my life, I would have come out fighting. Sometimes the roadblocks in life, however, can take a seemingly overwhelming toll. After countless financial setbacks that included complete loss of savings, 401k, and supporting a family with one income on a budget that required two incomes, I was losing my desire to fight. In previous years, financial loss would have been a call to action: get tough, strategize and see it as an opportunity to rebound. But the burden became weighted and stressful and doubt and insecurity set in.

The Lesson:
My thoughts were not on God, but instead on my problems. He is my Jehovah-Nissi (Lord Our Banner), Jehovah-Gibbor (Mighty God) and Jehovah-Rapha (God The Healer): “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him” (1 Corinthians 2:9).

The word of God says, “Let the light shine out of the darkness! (1 Corinthians 4:6). The experiences I have shared with you are to give you hope and encouragement to keep your mind focused on God, so that His light may shine through you like the sun after a rainy day.