Be Good To Yourself

Athletic Trainer? Personal Trainer?

2011-01-26T09:23:00.000-08:00

Often I find the terms athletic trainer and personal trainer used interchangeably. Or, people will ask me, “What is the difference between a personal trainer and an athletic trainer?” Personal trainers and athletic trainers both bring their own set of skills to the table. Here is a run down of the ways to differentiate between the two.

Usually the largest and most immediate difference between Athletic Trainers and Personal Trainers is their job description. Personal trainers work in fitness and exercise to help people get in shape and lose weight. Athletic Trainers work with orthopedic injuries - treating people who are injured and returning them safely to activity in the fastest time possible. And, unlike Physical Therapists, Athletic Trainers specialize in athletic populations on and off the field, including on-field emergency response. If you’ve watched a football or baseball game and have seen someone run out onto the field after an injury, most likely, it was an Athletic Trainer. Athletic Trainers are responsible for the prevention, assessment and rehabilitation of athletic injuries. (Physical Therapists typically treat off the field and post-injury.) Personal Trainers may have a wide variety of backgrounds and certifications. They do not, however, treat or assess injuries.

Another large difference between Athletic Trainers and Personal Trainers is their level of education and certification process. Personal Trainers must demonstrate a level of competency for their certifications ranging from an examination to an internship and degree. Unlike Personal Trainers, all BOC Certified Athletic Trainers must hold a bachelor’s degree, complete an accredited athletic training program, receive approval from that program’s director and then pass a board of certification exam. Personal Trainers, depending on the type of certification, may or may not have an educational background of the same caliber. But, then again, comparing personal trainers to athletic trainers is like comparing apples to oranges.

[A tip: Always check into the level and type of certification a personal trainer has. The American College of Sport’s Medicine (ASCM) and the National Strength and Conditioning Association (NSCA) are among the most rigid although they are not the only well qualified certifications.]

At The Body Defined, I blend both disciplines to provide you with the best care possible. If you would like to learn more about Athletic Trainers, please visit www.nata.org.

Incontinence and the Pelvic Floor

2011-01-25T18:20:00.000-08:00

One of my clients complimented me the other day about her progress in the most unusual way and it brought me back to the importance of the pelvic floor. Although I’d been working on a fitness program with her emphasizing back care, cardiovascular endurance and balance, she reported to me that the exercises we have been doing have completely reversed her issues with incontinence.

If you have bouts of incontinence, you are not alone. According the the National Association for Continence, “one-third of men and women ages 30 - 70 have experienced loss of bladder control at some point in their adult lives and may still be living with the symptoms”.

Most of you are familiar with Kegel exercises especially if you have children. Stopping the stream of urine is impractical and uncomfortable at times. It does, however, help you find the muscles of your pelvic floor.

The good news is that there are other ways to activate your pelvic floor. Any exercise you perform that emphasizes balance and stability of the spine will encourage your body to utilize your pelvic floor for stability. Balance exercises like those performed in yoga, working on unstable surfaces such as discs and stability balls and core exercises such as bridges contribute to the strength and endurance of the pelvic floor. These exercises also contribute to stabilizing your body in the movements your perform every day - getting out of bed in the morning, picking up the groceries or even putting on your pants.

In order to stabilize your spine and, thus, your entire body you must stabilize from the ground up... Stabilization starts at the base of your spine, your pelvic floor. Then your body must coordinate the contraction of your abdominal muscles and back extensors to create a dynamically rigid center or core. All movement must either be initiate, stabilized and/or transferred through your core. The more that you activate your pelvic floor the more stabile, or dynamically rigid, your spine will be.

If you continue to stay active, perform functional exercises and attend a yoga class or two, you are more likely to have a stronger back, better balance AND suffer from less incidences of incontinence, as my client duly noted. So get out there and move. It’ll keep you healthy and dry.

* Get a balance disc of your own here http://www.nefitco.com/balance_disc_2.html. Image courtesy of www.netfitco.com.

Level 1-2 at True Yoga

2011-01-24T10:03:00.001-08:00

I am so excited to be team teaching a Level 1-2 yoga practice with one of my favorite instructors Ericka Hansen at True Yoga. After my mom passed away, True Yoga was a place I went for a moment of reflection, silence and peace. More than anything else, this studio became my place to heal. Now, I am so honored to be teaching at "True". Please come join me and Ericka Saturday mornings at 9 AM. It will make your weekend.

Need more information? Check out True Yoga's website - www.trueyoga.com.

Namaste! t

Prosperity

2011-01-17T04:38:00.000-08:00

I received this great reminder on our perception of abundance this morning from the Daily OM.

Security is a state of mind we achieve when we believe that we are capable of caring for ourselves no matter what our circumstances. We understand that the definition of plenty can change rapidly and that it is our personal power that allows us to achieve our goals rather than an arbitrary factor such as luck. Consequently, we feel comfortable pursuing a wider variety of goals—including those that could potentially expose us to situations in which our livelihood or confidence is threatened. We can face these bravely because we know that our inner light will remain intact no matter what. We recognize that the source of our prosperity lies buried in our minds, hearts, and souls, and no force on earth can convince us otherwise. You will discover the true nature of abundance today when you accept that your existence truly is defined by plenty.

If you would like a little inspiration each day, sign up for your Daily OM at www.dailyom.com.

Exploring the Chakras, a 8 week series at Soul Body Yoga

2011-01-11T23:02:00.001-08:00

Please come join me Sunday evenings beginning January 30th from 4 to 5:30 PM for Exploring the Chakras, an 8 week series at Soul Body Yoga in Moorpark. This series is open to all levels of practice and is $150.00 for the complete series or $25.00 per drop-in. To register, please call 805-517-1330.

Chakras, the 7 wheels of energy comprising the core of your energy field, are our spiritual and energetic bodies link to our physical bodies. Our emotions, thoughts and actions determine the balance and well-being of these energetic centers within the body. Imbalance can lead to physical ailments and disease. Explore how your chakras can influence your health and wellbeing. Each class will cover a specific chakra, poses that support that particular chakra, the attributes associated with it, ways that imbalances in the chakra surface and methods to clear and balance each chakra.

Week 1 - review of all chakra’s

Week 2 - muladhara (root) chakra

Week 3 - svadisthana (sacral)

Week 4 - manipura (solar plexus)

Week 5 - anahata (heart) chakra

Week 6 - vishuddha (throat) chakra

Week 7 - ajna (third eye) chakra

Week 8 - sahasara (crown) chakra

Find out more at www.soulbodyyoga.com.

Chipotle Chicken Soup from Season's Catering

2011-01-11T15:24:00.000-08:00

This recipe is from my friend Gabrielle Moes at Season’s Catering. She’s an amazing chef and teacher. Learn more tricks and tips from her at www.seasonscateringca.com or, better yet, hire her to cater your next event.

Enjoy!

2 Tablespoons pure olive oil1 large onion, coarsely chopped

2 large garlic cloves, minced

1 teaspoon salt

¼ teaspoon freshly ground pepper

2 cups canned (in glass) diced tomatoes with their juice

4 cups chicken or turkey stock

2 chipotle chilies in adobo, finely chopped

1 teaspoon dried oregano

2 cups diced cooked turkey (about 1/2 pound)

1 cup corn

¼ cup coarsely chopped cilantro

1 large avocado, diced, for serving

Lime wedges, sour cream and tortilla chips, for serving

Heat the olive oil in a large saucepan. Add the onion, garlic, salt and pepper and cook over moderately low heat, stirring occasionally, until the onion is tender, about 10 minutes.

Add the tomatoes, stock, chipotles and oregano and bring to a boil over moderate heat. Reduce the heat to moderately low and cook until the tomatoes begin to break down and the soup is flavorful, about 10 minutes.

Add the turkey, corn and cilantro and cook just until the turkey is heated through. Ladle the soup into bowls and top with the avocado. Serve lime wedges, sour cream and tortilla chips on the side.

Simple truths from Carolyn Myss.

2011-01-06T08:33:00.000-08:00

As a way to refocus my energies for 2011, I have been re-reading Anatomy of the Spirit: The Seven Stages of Power and Healing by Carolyn Myss, PhD. Carolyn's down-to-earth, insightful prose takes the reader through a journey of self-examination, reviewing the steps to balance, health, healing and, ultimately, happiness. A central theme within the book is our relationship to power. Negative thought patterns based in jealousy, fear and anger relinquish our personal power. Here are some golden nuggets from her book on simplifying your spirituality:

- All circumstances can be changed in a moment, and all illness can be healed. The Divine is not limited by human time, space or physical concerns.

- Be consistent: live what you believe.

- Change is constant. Every life goes through phases of difficult change as well as peace. Learn to go with the flow of change rather than try to stop change from occurring.

- Never look to another person to make you happy--happiness is an internal, personal attitude and responsibility.

- Life is essentially a learning experience. Every situation, challenge, and relationship contains some message worth learning or teaching to others.

- Live in the present moment, and practice forgiveness of others.

Reclaiming your personal power is a direct result of mindful living and essential for creating health and well-being. I highly recommend picking up her book and going on a journey of your own this year.

Wishing you the best of love, life and happiness this year and always, t

Origins

2010-10-04T12:59:00.001-07:00

I thought you might be interested in learning how I got to where I am. Here is a little excerpt from a post I wrote on the history of The Body Defined:

After working in sport's medicine, physical therapy and doctor's offices for years, I became disillusioned with the state of the medical field. I saw people treated for symptoms, not for underlying conditions; I saw people who didn't get the access to care that they needed. It frustrated me because I really wanted to help people. At the same time, I watched my mother's battle with breast cancer. Her fight reaffirmed my belief that we, as the patient, are the strongest healers and we create our health. By establishing The Body Defined in 2006, I hoped to offer people a more comprehensive approach to their health - mental, physical and spiritual - and allow them to take over the driver's seat on their road to health. I hold true to this ideal today.

dive for dreams by ee cummings

2010-09-21T22:00:00.000-07:00

I came across this poem via the book Charlie St. Cloud and I love it. Thought I would share.

dive for dreams

or a slogan may topple you

(trees are there roots

and wind is wind)

trust your heart

if the seas catch fire

(and live by love

though the stars walk backward)

honour the past

but welcome the future

(and dance your death

away at the wedding)

never mind a world

with its villains or heroes

(for good likes girls

and tomorrow and the earth)

in spite of everything

which breathes and moves, since Doom

(with white longest hands

neating each crease)

will smooth entirely our minds

-before leaving my room

i turn, and (stooping

through the morning) kiss

this pillow, dear

where our heads lived and were.

silently if, out of not knowable

silently if, out of not knowable

night's utmost nothing, wanders a little guess

(only which is this world) more my life does

not leap than with the mystery your smile

sings or if (spiraling as luminous

they climb oblivion) voices who are dreams,

less into heaven certainly earth swims

than each my deeper death becomes your kiss

losing through you what seemed myself, i find

selves unimaginably mine;beyond

sorrow's own joys and hoping's very fears

yours is the light by which my spirit's born:

yours is the darkness of my soul's return

-you are my sun,my moon,and all my stars

Be Safe. Be Effective.

2010-08-26T14:40:00.000-07:00

Here are my Top 10 Workout Tips for the day:

1.Know your body. Do you have an injury, weakness or imbalance? Address each issue with care every time you work out. Address problems. Don’t avoid. them.
2.Know when to say when. No pain, no gain is not a great mantra. If you have pain, stop. Check your form. Adjust. If you still have pain, STOP!
3.Make your time count. Maximize your time by working antagonist(opposite) muscle groups during your usual rest periods. You can also do exercises that target more than one muscle group.
4.Add a cardiovascular component. To keep your heart rate up, do exercises between sets like skipping rope, jumping jacks or stairs.
5.Mix it up. Your body knows routine. It will not adapt. Constantly change things up to continue to see changes in your physique.
6.Work big to small. Use large muscle groups first like quadriceps and chest, before working on the smaller supporting muscles. If you fatigue your shoulders before you hit your max bench press, you are likely to injure your shoulder and be out for weeks.
7.Use a mirror. It isn’t narcassitic to check your form in the mirror. Mirrors give you feedback allowing you to see your movement and check that you are using correct form.
8.Knees and toes. The most common source of pain that I see is knee pain during exercise due to a simple misalignment of the knees. Make sure your knees are always in the same direction as your toes and that your knees do not drift over your toes.
9.Be kind to your shoulders. The most common injury I see due to workouts gone awry is shoulder injuries. never let your elbows drift below your shoulders on a press. Learn exercises to support your rotator cuff. And, maybe, go a little lighter than you think you need to ensure you are using the best form.
10. Ask for help. If you are not sure what you should be doing, if you are not certain that your are doing exercises correctly or if you have an injury, consult a qualified professional.

20 Minute Workouts

2010-06-04T07:07:00.000-07:00

In my last post, I talked about finding time to workout... You can still get something in even if you only have 20 minutes. Today, I thought I’d continue on that theme. So what exactly can you do in 20 minutes?

If we divide an hour workout into 3 sections - upper body, lower body (legs) and core - we can mix and match our workouts creating 20, 40 and 60 minute workouts based on our available time. So you found twenty minutes in your day, what now? Here are two examples of 20 minute workouts:

Beginning

1 (legs): plie or sumo squats, step back lunges and heel lifts

2 (upper-body): chest press, bent-over row and biceps to overhead press to triceps to side raise combo

3 (core): ball crunches, ball bridges, planks and side planks

Intermediate

1 (leg emphasis with core and upper body): 2 sets hack squats, 2 sets squat with overhead press, 3 sets step-back lunges with biceps curls

2 (core emphasis with upper body): chest press on the ball, planks with shoulder rotation, 4 direction diagonals on the ball or bosu

3 (upper body with core): ball push-ups to knees to chest planks, standing cable rows with a 1 leg squat , TYI’s on the ball alternating with back extensions, planks with alternate arm and leg extensions

As always, ensure that you are getting enough recovery time. You should have 48 hours rest between working the same muscle groups. Generally you should not work upper body on Monday and then repeat it on Tuesday. Instead take 20 minutes to do cardiovascular exercise on Tuesday. Do things such as swimming, running, yoga, hiking, biking.

As you progress, increase your intensity by combining exercises. You can also piggy-back exercises by working the antagonist (opposite) muscle groups during your rest period between sets. Both ways you cover more ground in a limited amount of time and burn more calories.

Now that you’ve seen that you can get a workout in 20 minutes, you have no excuses. Get out there!

No time? Break it up!

2010-06-03T07:05:00.000-07:00

So many times we think, “ I have to get in an hour of exercise for it to count.” Obviously, an hour of exercise each day is great but it isn't always practical when you are on the go. In fact, research has shown that small bouts of exercise throughout the day increase your metabolism. Simply put, something is always better than nothing. You aren't always missing out.

One easy way to break up your workout is to divide it into thirds - upper-body, lower body and core. I prefer to break up workouts this way as opposed to back and bi's, chest and tri's and legs because my focus is to come back to function. How do each of these exercises translate into your daily life? Often times exercises can overlap each designation. As you increase the intensity of your workout you can combine exercises to hit two areas or more at once and amp it up.

So, if I have a limited time, I can break up my workout into 20 minute increments: 20 min for my legs, 20 min for my core and 20 for my arms. Lets say I am tight on time Mon, Tues and Wed but I have Friday off. I can complete a full body workout in 20 minutes a day on Monday, Tuesday and Wednesday, take Thursday off for recovery and am set for an hour full-body workout on Friday. Worse, I am booked tight all week I can fit in 20 min Mon, Tues, Wed, take Thursday off and get in another full body over Fri, Sat and Sun. You can really mix and match for whatever serves you. I can find 40 min Tuesday and Thursday and can fit in 20 Sat and Sun. Get the picture?

Further, by changing up my training schedule, I continue to add variety to my workouts. Wollf's law is simple, the body will adapt to imposed demands. Keep changing the demands and the body will continue to adapt. Simple techniques such as changing up your workout schedule may get you out of difficult plateaus when you body just doesn't seem to progress.

So no matter how hectic my schedule appears, I usually can find twenty minutes in my day and I always feel better when I do. You can too, can’t you?

Yoga meets Hike Wildwood.

2010-05-14T11:21:00.000-07:00

Check out the new classes I will be offering through the Conejo Recreation and Park District this Fall.

Hike Wildwood. Tuesday and Thursday mornings 9:30 AM. 1 hr

This moderate 1 hour hike winds through different trails in beautiful Wildwood Park - past waterfalls, over the mesa, through the chaparral and creekside. Well mannered, leased dogs are welcome to join. 8 weeks - $60

Hike & Yoga in the Park. Saturday mornings 8:30 AM. 2 hrs

Start your weekend finding balance, increase your felxibility and calm your mind as you hike and practice yoga in Wildwood Park. Please bring your own mat, strap and any other props you would like. All levels welcome. 8 weeks - $90.00

Stay posted here or at www.thebodydefined.com for updates on registration and class dates. I'll be seeing you on the trails!

Finding Peace through Yoga

2010-04-22T06:33:00.001-07:00

The practice of yoga began centuries ago as a system to prepare the body for meditation. Today in Western culture, the practice of asanas, or postures, has dominated the practice of yoga. While the practice of asanas is vital to any yoga practice, yoga encompasses much more.

Yoga, as an exercise practice, does much the same things as a traditional cardiovascular and resistance training workouts would - toning muscles, increasing cardiovascular capacity and reducing stress - with all the associated benefits over time - lower blood pressure, cholesterol, heart rate, ect. However, because the primary goal of a physical yoga practice is to link or yolk the breath to movement it does much more. By harnessing the breath several things are achieved. The mind is brought to a single point of focus, calming and quieting our overactive brain. Breath is directed through the body - healing tissues, improving flexibility, increasing mental clarity, soothing the body and bringing it back to homeostasis. The constant stresses of our day, the perceived dangers that put our body into the sympathetic nervous system of fight or flight are reversed. Throughout a practice, the body gradually returns to the parasympathetic system allowing digestion and rest. Once the parasympathetic system takes over, the body can return to a healthier, clearer, more focused and efficient state.

Most yoga classes incorporate a short meditation period at the beginning and end of the practice. Through the practice of meditation, you begin to direct your thought and actions more effectively, reducing your stress and your reactions to others. The practice of meditation slows down your “monkey-mind” and brings you moments of inner peace. So, each time you go to the mat you can do more for yourself than merely follow a physical practice. Form an intent or direction for your practice. Watch your breath and bring your mind into focus. You will begin to find moments of peace within your practice. As you continue to practice yoga these moments grow and stay with you as you go back out into the world.

The light in me salutes the light in you. Namaste.

Knees and Toes, Knees and Toes

2010-02-23T09:33:00.000-08:00

Here's a quick note on knee safety:

Whenever you are doing lower body exercises such as squats or lunges, make sure that your knees and toes are pointed in the same direction.

Often our knees fall in toward the center of our body.

Sometimes they toward the outside.

Regardless of the direction your knees go, if your knee cap does not line up with your second toe, you are putting undue stress on your knee joint. Over time this stress can wear down the meniscus, inflame tendons and stretch ligaments in and around the joint.

One other thing to watch is that your knee does not pass your toe. When you are doing a squat or a lunge, you should be able to see your big toe.

When you can see your big toe, it is a good bet that your knee is stacked up over your ankle. This position decreases the amount of compression behind your knee cap (patella), an especially important factor if you have arthritis.

So remember, knees follow the toes wherever they go and your knees never should pass your toes.

The Body Defined is on Twitter

2009-08-04T10:21:00.000-07:00

The Body Defined is now on Twitter. If you'd like to get little tidbits now and then follow me at www.twitter.com/thebodydefined. Some tweets you are likely to see include: tips on diet and exercise, inspirational quotes, useful gadgets and links to relevant news articles and research findings. I'll still be posting longer stories and articles here too.

Hike Wildwood is Back!

2009-06-19T09:05:00.000-07:00

Summer sessions for the Conejo Recreation and Park District begin next week. I am offering 3 classes this summer. Please come join me!

Fitness Walks at Wildwood Park - Tuesdays at 8:15 AM (45 min) 6 wks -Fitness Walks are for beginning to intermediate hikers who like to get out and explore. We hike through various trails at Wildwood Park, past waterfalls, over the mesa, through the chaparral and along the creeks. You can't find a better way to get moving in the morning!

Hiker's Bootcamp at Wildwood Park - Thursdays at 8:15 AM (1 hr) & Saturdays at 8:00 AM (1 hr) 6 wks -Hiker's Bootcamp is for the more adventurous, active individual. These hour long sessions traverse Wildwood's scenic beauty and incorporate resistance training. You will get a fantastic, challenging workout outdoors. What could be better?

Don't forget to register at www.crpd.org!

Ageless Wisdom

2009-06-17T14:58:00.001-07:00

Written by Regina Brett, 90 years old, of The Plain Dealer, Cleveland, Ohio:

"To celebrate growing older, I once wrote the 45 lessons life taught me. It is the most-requested column I've ever written"

My odometer rolled over to 90 in August, so here is the column once more:

1. Life isn't fair, but it's still good.

2. When in doubt, just take the next small step.

3. Life is too short to waste time hating anyone.

4. Your job won't take care of you when you are sick. Your friends and
parents will. Stay in touch.

5. Pay off your credit cards every month.

6. You don't have to win every argument. Agree to disagree.

7. Cry with someone. It's more healing than crying alone.

8. It's OK to get angry

9. Save for retirement starting with your first paycheck.

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won't screw up the present.

12. It's OK to let your children see you cry.

13. Don't compare your life to others. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn't be in it.

15. Everything can change in the blink of an eye. But don't worry; God never blinks.

16. Take a deep breath. It calms the mind.

17. Get rid of anything that isn't useful, beautiful or joyful.

18. Whatever doesn't kill you really does make you stronger.

19. It's never too late to have a happy childhood. But the second one is up to you and no one else.

20. When it comes to going after what you love in life, don't take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie.
Don't save it for a special occasion. Today is special.

22. Over prepare, then go with the flow.

23. Be eccentric now. Don't wait for old age to wear purple.

24. The most important sex organ is the brain.

25. No one is in charge of your happiness but you.

26. Frame every so-called disaster with these words 'In five years, will this matter?'

27. Always choose life.

28. Forgive everyone everything.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Don't take yourself so seriously. No one else does.

33. Believe in miracles.

34. God loves you because of whom God is, not because of anything you did or didn't do.

35. Don't audit life. Show up and make the most of it now.

36. Growing old beats the alternative -- dying young.

37. Your children get only one childhood.

38. All that truly matters in the end is that you loved.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.

41. Envy is a waste of time. You already have all you need.

42. The best is yet to come.

43. No matter how you feel, get up, dress up and show up.

44. Yield.

45. Life isn't tied with a bow, but it's still a gift."

The Energy of Breath

2009-06-13T08:40:00.001-07:00

What is the simplest, easiest thing that you can do everyday to BE GOOD to YOURSELF? You wouldn't believe me if I told you. The absolute best thing you can do for yourself everyday is to breathe. Simple, right? You are already doing it.

Prana, or energy in Ayurvedic traditions, is built through the breath. Biologically speaking, your breath - the transport of oxygen, allows for the breakdown of ATP. Literally, your breath creates energy. Not only does your breath create energy, it removes toxins from your body. Transporting CO2 and other metabolic biproducts out through the lungs. Deep breathing also soothes our nervous system, creating a natural sense of calm and relaxation.

Diaphragmatic breathing, the most cleansing sort of breathing, is what we do naturally. Diaphragmatic breathing is the rhythm that we automatically take when at rest. Have you ever watched someone sleep? If you pay attention, you will see his or her belly rise and fall. The rise and fall you notice is the expanse of the diaphragm. The diaphragm is a muscle the spans the bottom of your rib cage and actually pulls your lungs down, allowing for more air to fill them.

Make a habit to practice taking 10 deep breaths a day. It is a fantastic way to wake-up, energized and refreshed. It is also a great way go to sleep, clearing your mind as you drift-off into peaceful dreams. Here is how:

Take a quite minute for yourself. Relax on the bed, seated in a chair or standing weight evenly distributed in both legs. Set the intent to follow your breath. Inhale slowly and smoothly. Feel the breath enter through your nose, down your throat and into your lungs. Feel your lungs and your belly expand. Hold your breath for a second or two at the end of your inhale. Now slowly exhale, releasing your breath. Notice your belly and lungs drift inward as you exhale. Feel the breath exit your lungs, through your throat and out your nose. Pause for a second or two before your next breath.

If you would like to calm and quite your mind, turn your breath into a mediation. As you begin, focus on inhaling light or energy. Imagine it expanding through your lungs, into your body and all the way out to your fingers and toes. As you exhale, imagine any negative thoughts, energy or products coming from your fingers and toes, through your body and lungs, exiting out your mouth. Perhaps you will visualize your breath as a dark or smokey color as it exits your body.

You should never feel uncomfortable. Don't hold your breath for prolonged periods. Try to match each inhale to each exhale, creating a smooth rhythm. The more your practice, the easier it becomes and you'll find you naturally kick over into this form of breathing in or before stressful situations, during your workouts and as you drift off to sleep.

So, do you think you can manage 10 deep breaths a day? Thought so.

Food, Inc. Trailer

2009-06-11T19:17:00.001-07:00

Here is some food for though. Food, Inc. is another documentary that reiterates some of Charlotte Gerson's argument for changing the traditional American diet. While I have yet to see this movie, it is released June 12th, I am certain that it is worth watching.

Talking with Charlotte Gerson

2009-06-04T12:29:00.000-07:00

As some of you may know, I have been spending this week down at the Baja Nutri Center in Tiajuana with a client of mine, Denise, who is battling metastatic breast cancer in her pancreas. (If you'd like to learn more about our time down here, please visit gottafriend.blogspot.com.) I thought today, however, that I'd post a little something of our visit with Charlotte Gerson, daughter of Max Gerson - the founder of the Gerson Therapy.
A gracious host, Charlotte spent time explaining the Gerson Therapy, different approaches to cancer treatment - successes and failures. What I found most compelling during her talk was her view on the phosphorus/sodium balance in diet. According to Charlotte, to maintain a healthy, healing blood pH of 7.4, we must consume a diet 90% potassium to 10% sodium. Unfortunately with our cooking processes and our copious use of salt, we have reversed the percentage of sodium and potassium in our systems. As you may know, enzymes, vitamins and minerals are often broken down through heating or washed away by water in our cooking methods.
Charlotte states that most Americans have a blood pH of 6.8 which leads to "tissue death syndrome". Oxygen cannot be effectively bonded and transported to the tissues. This syndrome promotes an environment where cancer, diabetes, autoimmune disease, heart disease and various other maladies flourish. To give you an idea, a blood pH of 6.4 is considered terminal. Your cells are dying because of the acidity of your blood.
When our blood pH is acidic, oxygen is not present for metabolism so our bodies must rely on fermentation metabolism. This form of metabolism promotes cell growth and division but, according to Charlotte, does not allow for cells to differentiate and fulfill their function. Fruits contain the best ratio of potassium to sodium, vegetables are next. Charlotte recommends the following fruits: cherries, apricots, peaches, grapes, and apples.
I will continue to look into fermentation metabolism, as well as other information Charolotte presented and keep you posted. In the meantime you can find out more in her book, Healing the Gerson Way by Charlotte Gerson.
Until the next time,
t

Coming into your own

2009-05-26T09:21:00.000-07:00

While I am not particularly religious, I thought that this was a great insight. I hope you enjoy -

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

It is our light, not our darkness, that frightens us.

We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous? Actually, who are you not to be?

You are a child of God. (Your playing small doesn't serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you.)

We were born to make manifest the glory of God that is within us. It's not just in some of us, it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same.

As we are liberated from our own fears, our presence automatically liberates others.

Marianne Williamson

The Beautiful Truth - The world's simplest cure for cancer

2009-03-21T11:41:00.000-07:00

The failure of the American diet has been a prevalent theme within my personal and professional studies, from my graduate studies professor spending a entire class on childhood obesity rates in the United States to my mother's battle with cancer. Last night I watched "The Beautiful Truth - The world's simplest cure for cancer" a documentary on the Gerson Therapy. This film follows a 15 year old boys quest to find scientific evidence on the curative properties of a raw, vegan diet and juicing as advocated by Dr. Max Gerson.

While I am not a huge fan of the commentary (a gentlemen describes a 15 year old boys journey, thoughts and emotions), the information within the film is thought provoking. Initially, I was drawn to the film because my mom followed the Gerson Therapy during her battle with cancer. I am quite familiar with the principles behind the therapy which include detoxifying the body and rebuilding the body's natural defenses to cancer and other onslaughts. More over, I feel that a raw, vegan diet which the Gerson Therapy advocates gave my mother an additional 15 years after her diagnosis.

Because of my mom's own struggle, I am aware that Dr. Max Gerson battled for many years with the American Medical Association and the Federal Drug Administration to provide services in the United States. I also know how difficult it was for my mother to find alternatives to main stream chemotherapy and radiation treatments. In fact, her naturopathic physician in Seattle was shut down many times by state regulatory institutions for practicing "quackery". Some how, he always managed to return to practice. (As an aside, my mom's traditional oncologist began incorporating Gerson principles and complimentary treatments after my mom's miraculous recovery.)

The information provided in this documentary on food toxicity - through refined sugars and additives - is startling, as is the complicity of many major food industry corporations in willfully incorporating dangerous additives to their products. While any statement of such magnitude must be regarded with a critical eye, this documentary does raise questions.

Dr. Max Gerson and his associates are not alone in their commentary on diet. John Robbins heir to the Basket and Robbins empire has been expounding the virtues of a healthier diet and has become one of "the leading experts on the dietary link to the environment and health". He has written several books including "Diet for a New America" and "The Food Revolution" which I highly recommend. Another noteworthy contributor is Dr. Joel Furhman who wrote "Fasting and Eating for Health" in which he describes curing heart disease, lupus, rheumatoid arthritis, asthma and headaches among other ailments with a raw, vegan diet and fasting.

I encourage you to watching this film, read the books listed above or others and educate yourself. Seek out additional information. Make your evaluation. Find your own truth.

More information is available at www.thebeautifultruthmovie.com and www.gerson.org.

Amp up your Walk

2009-03-03T11:02:00.000-08:00

If you have been doing the same workout for the last few weeks, it is time to change things up. Amping up your walk is perfect if you are short on time and in need of some change. It only takes small changes to make a big difference in your workout. You don't even need to spend more time. If you don't mind doing something different along the street, you can make a big impact on your workout.

Here a few simple ideas to incorporate during your walk. Make sure to warm up for a few minutes. You can do a set of one of the exercises listed below in between every 5 minutes of your walk:

walking lunges

standing squats

step up on the curb

heel lifts on the curb

wall push-ups or even on the ground

Bring a band, wrap it around a tree, lamp post or street sign and you can do:

rows

standing squats with rows

cross your hearts

reverse rows

flys

front arm raises

Get creative. You can add just about anything to your walk. Use your body weight, playground equipment, stairs, benches, wall, and posts. Incorporating resistance exercises in the middle of your walk will increase your workout intensity. Remember to keep changing it up. Your body only changes when you challenge it. You won't believe the difference it will make.

So get out there!

If you would like more information, feel free to email me at thebodydefined@gmail.com or call to set up a free consultation 805.298.2011.

Hike Wildwood

2009-02-28T09:14:00.000-08:00

Come hike Wildwood with me! Wildwood Nature Reserve, located at the end of Avenida de los Arboles, is a beautiful park with two waterfalls, dozens of trails and marvelous outlooks throughout the park. It is one of my favorite places in the Conjeo Valley. I am offering two classes during the Spring session through the Conejo Recreation and Park District.

I am excited to introduce the first Hiker's Bootcamp at Wildwood Park this session. This class meets on Thursday mornings at 9:30 AM or Saturday mornings at 9 AM and is for the more adventurous hiker. Hiker's Bootcamp will be a fast paced hike to get your heart rate up and then I'll throw in various exercises to help tone up your body. You will be in fantastic shape for the summer.

For the less adventurous type who just want to get out and about, the Tuesday morning class Beginning Fitness Walks is perfect for you. You will get a chance to explore the park, meet new friends and reconnect with nature. Most importantly, you will get a great workout while you are at it.

Registration is now open at www.crpd.org. Classes begin Tuesday, March 24th!

See you on the trails,

You Gotta Friend - The Janice M. Anderson Foundation

2009-02-19T15:49:00.000-08:00

As a way to reach out to the community, honor the memory of my mother and meet with a great group of women, I am launching You Gotta Friend - The Janice M. Anderson Foundation this month. My objectives for You Gotta Friend are, first and foremost, to establish supportive and nurturing friendships and, secondly, to reach out to others within the community looking for access to alternative or complimentary therapies.

You can find out more at gottafriend.blogspot.com

Valentine's Day isn't just for couples

2009-02-14T10:11:00.000-08:00

It is another one of those Valentine's Days that, although I am in a relationship, I am alone. For those of you who don't have a partner to share the most celebrated romantic day of the year, I want to remind you that it can be looked at as a day to celebrate love in any form. This includes loving yourself and the wonderful creature that you are.

Love is a powerful healer. During an energetic healing, I focus on the energy of love to cleanse and heal. The relationship during any energetic exchange is not exclusive. It is a dance between me, the client and the universe. By offering love and acceptance to my client, I am offering the same to myself. By focusing on healing my own wounds, I heal that of others. I change and the world changes. As Mahatma Ghandi said, "Be the change you'd like to see in the world."

Today, on Saint Valentine's Day, I offer you a short meditation on love. Here is a gift that you can give to yourself today. So take a minute, find a quite spot and read through the following:

Sit up, let your shoulders relax and close your eyes.

Let your mind come to focus on love. Perhaps it is a memory of something that you love deeply or a time that you really felt and accepted love. Remember that feeling.

As you sit, imagine a soft rain landing on your head. As it gently lands on your body, it begins to wash away anything that is not light. The rain continues to wash your head, your throat, your chest and down your arms, through your trunk, your stomach and back, down your thighs, to your knees and all the way out your feet. This rain carries all those things that are not love and light to the earth where this energy is recycled.

Your body is a radiating light now.

Now go to your heart center, your heart chakra. The color for the heart chakra is green or pink. Choose the color that best suites you. Imagine pink or green light emanating from your heart chakra. This light is that feeling of love that you brought into focus at the beginning of this meditation. It extends through your body in all directions, through your throat and head, down through your shoulders and arms. This beautiful light travels through your chest and abdomen into your legs and feet. You now are radiating beautiful pink or green light.

Now imagine this light that is radiating from your heart center to expand out to the universe. Spend a few moments here with just the sound of your breathing. If you chose, you may repeat to yourself, "I am love. I love and I am loved."

Here is the center of your being. Remember you can always return here, you can always be here. It is your place of centeredness and peace.

Continue to focus on your breath for a few more moments longer.

Begin bringing awareness back to your body. Feel your entire body. Wiggle your toes and fingers. When you are ready, gently open your eyes.

If you are interested in finding out more on energetic healing, visit my website at www.thebodydefined.com.

May you have a wonderful Valentine's Day filled with love and light,

Beginnings

2009-02-11T04:12:00.000-08:00

One of my favorite quotes is "Be good to yourself because nobody else has the power to make you happy" by George Michaels and it is the essence of what I hope this blog will be. This is the beginning of remembering. The beginning of remembering what makes us happy, what fills our spirit. Sometimes the smallest of gifts make the greatest impact. I feel one of the greatest gifts you can give is one to yourself.

Our lives are ruled by our work, our family, and our obligations. We forget to take time for ourselves, to honor who we are. When we don't take time for ourselves, we become stressed out, short tempered, irritable. On a deeper level, we may recognize that we feel unappreciated, unrecognized or even violated which in turn leads to resentment and anger.

If we are mindful of the actions we take to honor ourselves, the simplest of things give us pleasure, bring us happiness. It may be reading a favorite book, taking a bath by candlelight, sitting in a garden when you drink your morning coffee or remembering to take 10 deep breaths before entering a difficult situation. We must become our best-friends, our greatest allies, and the source of our own love and happiness.

Becoming mindful of what we offer ourselves is essential. By taking time to love and honor our spirit, we offer this gift to the world. This gift impacts not only your relationship with yourself but it impacts everyone with whom you interact. You may have a little more patience, a little more love, a little more time to offer. By taking time for yourself, you just gave yourself and in turn, the world, a hug. If nothing else, I hope that this blog reminds you to take time out of your day to honor who you are.

So, take time for yourself, be good to yourself, and create your own happiness.

I'll be talking to you soon.