Becoming a firebreather with Greg Amundson

Greg Amundson is known as the original firebreather in the CrossFit world. In his new book, Firebreather Fitness, Greg defines a firebreather as one who embraces the trials and tribulations of a great physical challenge and maintains an optimistic energy.

The term firebreather has less to do with the physicality of an athlete, but is more related to his spirit or heart. Both novices and seasoned athletes can embrace the spirit of a firebreather.

In the book, Greg includes exercises with visual representations and written cues. The movement patterns are broken down into four basic sets including:

Open – a full extension of hip and body (example: overhead squat)

Close – at axis of hip (example: crunch)

Push – (example: push up or burpee)

Pull – (example: pull up)

These movements are complementary and can be combined, such as with open and push movements, for example. Greg explains that the movements involve multiple joints and use body weight moving through the same patterns. Elite levels of fitness can be accomplished with just moving our bodies.

Greg also discusses the concept of virtuosity, meaning to do the common uncommonly well. This involves finding one’s self completely aligned and integrated between mind, body, and spirit. Other important concepts include intensity, intention to do one’s best, and consistency. Maintaining fitness is meant to be a lifetime lifestyle. To encourage ongoing forward movement, goal setting can be helpful.

Greg also points out the usefulness of the zone diet. This diet quantifies the food we’re eating in a specific way, which complements the physical exercise. The diet involves sectioning off one’s plate, with a high-quality protein source making up 1/3 (about the size of the palm of your hand) and fruit and vegetable carbohydrates making up the remaining 2/3.

To learn more about Firebreather Fitness, visit www.gregoryamundson.com or www.firebreatherfitness.org.

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Nobody’s Perfect

As I near my 51^st birthday, I have spent some time thinking about myself and my life. One of the biggest areas I have struggled with is self-inflicted stress and anxiety. I’m a perfectionist, so I’m always striving to be the best I can be.

The trouble with this mindset is that it often leads to comparison. It’s easy to look at colleagues in the industry, compare myself to how they look or what they have accomplished, and feel as though I am falling short.

What I’ve realized is that nobody is perfect. We all deal with this internal struggle. However, I have come to several realizations in determining how to prevent this negative mindset from taking over.

1. Me versus me. We must stop comparing ourselves to others. The only person you should be competing with is yourself. Continue to make small efforts today and you’ll be better off tomorrow.
2. This is a journey, not a destination. Keep working toward your goals each day. You may take a step back here and there, but you’re not out of the race.
3. Seek joy. Don’t be all work and no play. Plan more activities or vacations. Take time to rest and enjoy life.
4. Focus on your why. My why is to be here for my unborn grandchildren and family. It’s not about being the best in the industry or achieving perfection. Don’t let comparison confuse you about why you started in the first place.

We are human. We all have good days and bad days. As members of the 40 Plus Fitness Community, we can support each other throughout the journey.

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Using the telomere effect for better health with Dr. Elissa Epel

Dr. Elissa Epel is a renowned health psychologist and the director of University of California San Francisco’s Aging, Metabolism, and Emotion Center. She is also the co-author of a new book entitled The Telomere Effect. The Telomere Effect examines the role of telomeres in the aging process and provides information on how we can protect these telomeres and improve our quality of life.

Dr. Epel explains that all of our cells contain telomeres, which act as protectors to our genes. Over time, our telomeres are exposed to a sensitive chemical environment. This can cause telomeres to shorten, possibly leading to aging and disease. Rates of aging differ by the individual, as it based on our varying chemical makeup and lifestyles. We can slow the aging process by making positive lifestyle changes, which help to maintain or possibly extend telomere length.

One factor that can cause us to age faster is chronic stress. A threat stress response, which involves feeling that our physical self is at risk or in danger, is linked to a greater stress response with cortisol and inflammation. The key to altering this is through awareness of our stress and changing our response. Meditation helps people become observers of their thoughts. They are more equipped to be at peace and go with the flow.

Other factors within our body that can harm us include inflammation, oxidative stress, and insulin resistance. We can help to remedy these threats by exercising and eating whole, unprocessed foods and a vegetable heavy diet. The key is to make small changes that will add up over the years, making an overall difference in your cellular health and aging.

The Telomere Effect contains vital information and an action guide based on data from scientific studies. To learn more or take the Stress Response Quiz, visit http://www.amecenter.ucsf.edu/telomere-effect-book-release/.

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Better food for gut health with Pete Evans

Pete Evans is a renowned chef with a passion for healthy food. His new book, The Complete Gut Health Cookbook, includes information and recipes emphasizing a vegetarian style diet with a side of meat that works to improve one’s gut health.

In the book, Pete emphasizes a six-step approach to improving gut health. One critical step is targeting inflammation that is most often seen in people who are bloated or overweight. This inflammation is the first sign that something is wrong. To remedy this, people need get their bodies into a state where they can self-heal through eating the correct foods.

Another important aspect of enhancing gut health is improving the integrity of the gut wall. This is accomplished through removing inflammatory foods from the diet. The most common foods include grains, dairy, and legumes. Consuming foods such as bone broth and fermented vegetables can be beneficial in improving joint, digestion, and skin issues as well.

The book points out other helpful foods and related recipes. One such food is lemon juice. Lemon juice is helpful in healing the gut, especially when squeezed into a glass of warm water first thing in the morning. This can help to stimulate digestive acids and get the bile flowing. It also will not give you a false sense of energy like coffee and other sources of caffeine.

Other foods to consider in one’s daily routine include kombucha and water kefir, which contain beneficial probiotics. Pete also emphasized the importance of consuming offal, which is nutrient dense.

The Complete Gut Health Cookbook contains a variety of beneficial tips and inexpensive recipes that can improve your health. To connect with Pete Evans directly, visit peteevans.com.

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Eat wheat with Dr. John Douillard

Dr. John Douillard is a recognized leader in the field of natural health and the author of the new book, Eat Wheat. Though gluten-free diets are popular today, they involve significant risks, including an increased amount of mercury in one’s diet, more bad bacteria in the gut, and less killer T-cells. Dr. Douillard explains that wheat in its whole grain form actually has incredible health benefits.

Today, many try to chase their digestive problems by removing foods like wheat from their diet. Dr. Douillard explains that the issues are indicative of a greater problem; specifically, they do not have the digestive strength that they once did. To fix this, they must detoxify and reboot the lymphatic and digestive systems and avoid processed foods.

The consumption of processed fats can lead to congestion of the liver and gall bladder. Bile becomes thick and viscous. To reboot the lymphatic system, one’s bile function must be improved through becoming a better fat burner again. This can be accomplished by consuming bile-moving foods such as apples, beets, celery, and artichokes. Certain spices such as ginger and cumin can help the stomach produce acid and improve digestion. They can also help the liver produce bile and promote more pancreatic enzymes in the body. Foods containing antioxidants such as cranberries, cherries, and leafy greens are also helpful.

Dr. Douillard also points out the importance of avoiding grazing. Humans are better fat burners when they eat three quality meals per day, as the body burns fat to provide energy between meals. To connect with Dr. Douillard or to learn more about his new book, visit www.lifespa.com.

Eat Wheat – Grain Brain Debate

http://lifespa.com/episode-41-eat-wheat-grain-brain-debate/

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11 Foods you shouldn’t be eating

Illness is often self-inflicted through foods we shouldn't be eating. When we consume these foods, they can have a negative impact on our overall health. However, we can take incremental steps toward better health by slowly removing these foods from our diet.

1. Sugar – You should know by now that sugar is on the top of the list of foods you shouldn't be eating.  Try not to consume more than 25 grams per day, as sugar is a serious threat to overall health.
2. Fruit juice – Juice has a lot of sugar. Consider eating a whole fruit instead.
3. Tropical fruit – These are also high in sugar. Choose fruits such as berries, apples, or pears.
4. Bread – This includes bagels and waffles. These are simple, processed carbs that will lead to a sugar spike.
5. White rice and potatoes – These also tend to cause insulin spikes. In fact, potatoes can cause a greater insulin spike than sugar.
6. High fructose corn syrup – This is commonly found in processed foods, which is detrimental to your body.
7. Diet soda – Artificial sweeteners and chemicals cause inflammation and weight gain. The sugar and caffeine can also be addictive.
8. MSG – This is a spice that makes food taste good, but it also causes cravings and inflammation in the body.
9. Skim milk – Fat in the milk has been removed, which prevents the body from absorbing the vitamin D.
10. Anything labeled low fat, healthy, gluten-free – These labels are largely marketing tactics and do not necessarily mean the food is healthy. Focus on the ingredients and macros in the food.
11. Processed foods – Chemicals within these foods are intended to preserve the food for months or years, which is not healthy for your body.

Pay attention to the foods that you’re eating and how you feel. As you slowly begin eliminating some of the bad foods you shouldn't be eating, you will be sure to notice a positive difference in your health.

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Invincible Living with Guru Jagat

Guru Jagat is the author of a fascinating new book entitled Invincible Living, which presents practical applications of Kundalini yoga in everyday life. Guru Jagat believes that everyone can practice these yoga techniques, as there should be no barrier to entry. Everyone wants to feel better and have more energy, and can do so through learning these practices.

Guru Jagat explains that Kundalini yoga emphasizes the idea that we all have a deep supply of energy, intelligence, and creativity within us. The practices detailed in the book provide examples of ways that we can access this wealth of energy.

One specific part of your life that can be improved through these practices is sleep, an area with which many people struggle. If you deal with insomnia, a breathing meditation called Satanama may help you unwind to go to sleep or improve your ability to fall back asleep upon waking up. This breathing exercise ties into parasympathetic nervous system, which allows your body to prepare for sleep.

Guru Jagat also discusses the importance of a power nap on an 11-minute cycle, as it provides complete refreshment. This can be especially useful for women, who may benefit more from shorter naps. She recommends setting a timer, lying down on your back, and breathing deeply to let your system recalibrate.

Another important exercise is the healthy, happy, holy meditation. This practice aims to put a positive resonance into our psyche by replacing negative talk and self-criticism. This involves inhaling through the nose, holding your breath, and repeating, “Healthy am I, happy am I, holy am I” three times. Focus on the positive, connect with your breathing, and release the negativity.

Invincible Living will help you incorporate these simple practices into your routine to improve your life. To learn more, visit www.gurujagat.com.

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