Pathways of Qi | Matthew Sweigart

In his book, The Pathways of Qi, Matthew Sweigart has provided a deep dive into the eastern concept of Qi.  He has a very good approach to this.  This book is a very good way to become familiar with this practice.

Qi is a concept that comes from China.  It is the movement of life energy and the way it moves into the human system.  It is in alignment with the western phrase “flow.”  Matthew learned the power of Qi when he was able to fix a weak and injured ankle through a simple reflection on who, not what, was causing his pain.

The twelve regular meridians/pathways of qi.

1. Lung Line
2. Large Intestine Line
3. Stomach Line
4. Spleen Pancreas Line
5. Heart Line
6. Small Intestine Line
7. Bladder Line
8. Kidney Line
9. Pericardium Line
10. Triple Warmer Line
11. Gall Bladder Line

The three layers of health

1. Reflexive Layer – relates to body's ability to respond to the world around it.
2. Conditioned Layer – relates to our learned/trained behaviors.
3. Constitutional Layer – relates to the inherent gifts we inherited.

Any tips on finding a good practitioner

You'll typically find a qualified Qi practitioner at any disciplined martial arts studio.  Matthew also teaches Qi Gong

 

Links

matthewsweigart.com

Heart Mind Body Work

Baths for health with Paulette Sherman

In this episode, Paulette Sherman shows us how we can use baths for health and fitness.  We do this by making a bath a ritual, focused on various aspects of our lives to include stress, relationships, balance, and recovery.  Using these tools you can be more powerful and effective during the day.
These baths go beyond the general hygiene type baths.

These baths for health have a ritual including the following elements:

     – Law of attraction – Being very clear about what you want from this bath is important.

     – Ritual – A ritual bridges your inner and outer space.  It adds to the specialness of the moment.

     – Essential oils – Beyond the wonderful smell, there are some therapeutic uses for them. 

     – Crystals – Each crystal has its own energy.  The structures capture different things.  You can match the crystal to your intention.

     – Candles/colors – The candle represents the spirit of the event, matching your intention.  For example, you could use white for peace.

     – Meditation – This is about clearing your mind to avoid being distracted.  This opens you up to pay attention to the message you'll get from a bath.

     – Intention – This is the context for the bath.  This is how you can use these baths for health.

     – Visualization – Seeing what you want to attract.  Visualizing allows you to see improvement in performance by setting your mind to a believe it is achievable.  Pulling in all of your senses and emotions to visualize what you want.

     – Prayer – This goes beyond religion.  It is about calling on a higher power or your best self to be sure to hear what you need from this bath.

     – Herbal teas – These teas match the energy of your bath.

     – Journaling – This is where you can capture the things that came to you during your path.  This allows you to apply things in your life.

Three sacred baths from the book:

Paulette took some time to discuss each of the following sacred baths.  Each using the elements above and applying to the stated intention.

     – Bath of self-care (p50)

     – Return to peace bath (p102)

     – Commitment bat (p149)

I'd encourage you to get the book and use baths for more than just hygiene.  Using baths for health can be a way to heal, manage aspects of your life, and grow.  If you do a sacred bath, please let me how it went in the comments below.

Links

Sacred Bathing

Dr. Paulette Sherman

Finding mindfulness with Bruce Langford

https://40plusfitnesspodcast.com/mindfulness-based-eating-lynn-rossy/

 

Shingles risk goes up when you’re over 40

I learned last week that my mother has shingles.  I had called her to plan my Thanksgiving trip up to see her and the rest of my family.  I realized as we were talking and she was sharing her experience that all I knew about shingles came from a 30 second TV commercial for the vaccination.  So, I decided I needed to learn more not only to possibly help my mother but to make sure my family and I are prepared.

I am not a doctor.  I'm just going over my research as I make health decisions for myself.  You should do your own research and work with your doctor to make decisions for yourself.

What the heck is shingles?

A virus called varicella-zoster causes Shingles.  This is the same virus that causes chickenpox.  After your body beat down chickenpox, the virus retreated into the nerve tissue in your spinal cord and brain.  As we age, the likelihood we will get shingles goes up.

Shingles is a very painful rash (much worse than the chickenpox you experienced).  The blistering rash causes pain, itching and may cause a fever.  The rash can be anywhere, but it tends to be on your torso.

This virus is in the herpes family which includes nine different known types:

• herpes simplex virus 1 (HSV-1), which is also known as a fever blister;
• herpes simplex virus 2 (HSV-2), which is also known as herpes;
• varicella-zoster virus (VZV), which is also known as chickenpox or shingles;
• Epstein-Barr virus (EBV), which is also known as mono;
• human cytomegalovirus (HCMV);
• human herpesvirus 6A (HHV-6A);
• human herpesvirus 6b (HHV-6B);
• human herpesvirus 7 (HHV-7); and
• Kaposi's sarcoma-associated herpesvirus (KSHV).

Shingles risk

If you had chicken pox, you can get shingles.  In fact, experts estimate that 50% of people over 80 who have had chicken pox get shingles.  Since we're all here to improve our health and therefore live longer, we make sure we're dealing with this risk.

You're at increased risk when your immune system is depressed.  This can happen if you're taking certain drugs, have HIV, or cancer.  Remember this isn't about exposure, you already have the virus.  It just comes back when you're too weak to fight back.

The pain associated with shingles can continue long after the rash goes away.  Depending on the severity and duration of the virus, you can lose vision and/or deal with neurological issues.  You can also face infection from the rash.  This is why you want to focus on quick and direct treatment when you get an outbreak.

Don't

• Avoid treatment – Don't try to tough it out.  Seek treatment.
• Allow chronic stress – Stress causes an increase in cortisol, which turns off your immune system.  When you're stressed, your body redirects energy to deal with the stressor and leaves you vulnerable.
• Eat foods high in or take the amino acid Arginine – Typically, chocolate (dark low sugar), nuts, coconut, bone broth, and gelatin are healthy, but not if you're dealing with shingles.  Arginine is the balancing amino acid against lysine (see below)
• Be a fertile female – There really isn't a good theory on why this happens, but women tend to get outbreaks of herpes viruses during their period.  Obviously, you want a good healthy reproductive system, so use some of the strategies to boost your immune system detailed in the “do”, which I cover next.

Do

Inoculation – I'm not going to go into the pros and cons of vaccinations.  Just know that getting the vaccination will decrease your risk of getting shingles.  However, it won't drop it to zero and there are some potential side effects.  If you're going this route, do your own research and have some thoughtful conversations with your doctor.

Anti-virals – If you have shingles, your doctor may prescribe anti-viral medication.  Work with your doctor to treat your shingles quickly.  Complications often occur when not addressed timely.

Stress management  – Have a stress management protocol so your immune system is as strong as you can make it.  I discussed stress management with Ori Hofmekler on this episode of the 40+ Fitness Podcast.

Immunity weakness – As we've noted, your immune system is the only think keeping shingles at bay.  Anything that weakens your immunity will give you a higher risk of it getting out.

Lysine – This is an essential amino acid, which means you have to consume it to get it.  Amino acids are the building blocks of protein.  We get lysine from animal proteins.  If you're at risk (immune system depressed, chronic stress), you may want to supplement with lysine.  To get the best benefit from this supplement, you should take it on an empty stomach.

Adaptogens – Many cultures have used plants and herbs to manage health.  I won't go into this too much here, but there are plants and herbs that can enhance your immune system and help you deal with stress.  These adaptogens have been used for centuries with no adverse affect, but do your research and find reputable sources.

Vitamin D, K2, and Calcium – These vitamins and mineral are key nutrients for many functions of the human body.  But most importantly they relate to bone health.  I'm not sure why these have been linked to shingles prevention, but it seems there is a link to bone health and this virus.

Links to learn more about shingles:

• Mayo Clinic
• Healthline

Have you or someone you know had shingles? Please share your experience in the comments below. Thanks!

P90X and beyond with Tony Horton

11 best fitness tips

In this episode, I wanted to share my best fitness tips.  Each of these fitness tips build on each other.  You really need to keep each of these in your programming to ensure you're getting the most out of your fitness program.

My best fitness tips

1. Warm up
This has to be everyone's #1 fitness tip.  Like rubber, your muscles and connective tissue get stiff when they are cold.  It is important for you to do a proper warm up to avoid injury.  A warm up consists of slow and controlled movement to get the blood flowing through your body.  Only after you've warmed up should you stretch or exercise.
2. Have purpose
Each time you go to “work out” you should know why you're there. I see so many people come into the gym and wander from place to place with no clear agenda.  I'm not saying they're wasting their time, but they certainly are not getting the most out of those sessions.
3. Focus
Once you're in the gym, focus on why you're there.  The only reason for you to have your phone out is to skip a song on your playlist or record your effort on a fitness app.  Yes, you are on a rest, but without focus you're likely resting too long.  See warm up above.
4. Use good form
This is another key fitness tip.  Injuries will keep you from meeting your fitness goals.  Just as a good warm up is important for injury prevention, you should use good form.  I'd encourage you to listen to the episode with David Knox, author of Body School.  If you don't know good form, ask a trainer.  I'm even willing to help, just ask.
5. Have consistency
Consistency is key to reaching your goals.  Our bodies adapt to the exercise when we work through a challenge, feed, rest cycle.  Taking too many days off will stall your progress.
6. Push
Using the same weight each time you work out will help you retain the strength you have, but you won't be getting any other benefit from it.  When you exercise, push yourself.  As I said above, you have to challenge, feed and rest to get results.
7. Rest
Another big part of the adaptation cycle, rest is imperative.  This includes rest between sets, which should align with your purpose (shorter rests for endurance/mass and longer rests for strength).  It also includes the rest between workouts.  Don't think you can work the same muscles every day and see improvement.  You have to allow the muscle to rebuild, which can take up to 72 hours.
8. Nutrition
Your muscle requires protein for rebuilding and some glycogen for fuel.  Making sure you're getting enough food is important.  If you're working while you're on a calorie restricted diet, you might find you don't have the energy to push.  As a result, you're holding yourself back from seeing good results.
9. Hydrate
Hydration is key.  You should make sure you're fully hydrated before you hit the gym.  I like to take a sip of water between each set.  This typically has me walking more during my workout and keeps me hydrated.  And I'm not on my phone.
10. Reevaluate
From time to time, you'll need to step back and see how you're progressing.  This reevalution will help you avoid plateaus.
11. Educate yourself
Take the time to educate yourself.  This goes with form, fuel, exercises, and reps/sets.  You need to figure out what works for you.

 

I hope you enjoyed these fitness tips.  Do you have any fitness tips you'd like to add to the list?  If so, please comment below…

4 fitness modalities that matter

Better movement and form with David Knox

In the book Body School, David Knox lays out the ways movement and form will keep our body healthy, fit and injury free.  As a life-long dancer (yoga, jazz and modern) and a martial artist (holding two black belts), David knows a thing or two about movement and form.

Six elements of movement and form

1. The general position of arms legs and torso
2. The finer alignments of the torso, limbs, hands, feet, neck and head
3. How the muscles are used
4. How breathing is involved
5. The degree to which one can recognize and release unnecessary tension
6. One's ability to perform movement in a strong, fluid, controlled manner

Treadmill pros and cons

Pros

1. Treadmills are easier on your joints.
2. Treadmills have handrails for safety.
3. Treadmills keep you out of bad weather.
4. Treadmills provide a consistent environment.
5. Treadmills provide measurement tools such as a heart rate monitor.
6. Treadmills often have tvs and magazine/book holders.

Cons

1. The treadmill does not train you to deal with real world surfaces.
2. The handrails can be abused.
3. Exposure to different weather can provide health benefits.
4. Treadmills can train you to not be aware of your environment when you walk/run outdoors.
5. The gadgets on treadmills may not really be valuable and may be inaccurate.

The five considerations on stretching

1. How often should you stretch?
2. How far should you stretch?
3. How should a good stretch feel?
4. Should stretches be held statistically for a period of time, pulsed, of constantly extended?
5. Does it matter which muscles are stretched first?

The six injury causes

1. Impact
2. Repetitive stress
3. Range of motion
4. Hyperextension
5. Resistance overload
6. Changing speed and dynamics

Links:

Facebook

email: davidknoxbs@gmail.com

You Can Run Pain Free | Brad Beer

Is your inner voice a nice person?

Our inner voice is a very powerful thing.  It drives our mood and feelings, and it can determine whether we will be successful in our health and fitness journey.

I'd like you to take a few minutes to do an inner voice audit.  Answer the following questions (you may want a pen and pad to write down a few notes):

• Think about your current health or fitness.  What words come to mind?
• What are your health and fitness expectations in one, three, and ten years?
• When you slip up, what is your tendancy?  Do you stay focused on that or do you look to move on?

Now take a few minutes to think about this.  Would you use the same words to address someone you love?

The good news: you can change your inner voice.

I'm currently reading Mindset: The New Psychology of Success by Carol S. Dweck, PhD. Yes, I actually read more than just health, fitness, and weight loss books. This best-selling book has been out for a while and has gotten a ton of praise in the business and education fields. That said, I think there are some very practical applications for someone on a health and fitness journey. I'll include a link to the book at the end of this post.

In the book, Dr. Dweck explains that mindset typically takes one of two natures:

1. Fixed Mindset – People with this mindset believe that we are who we are and cannot change.  They believe intelligence is fixed and cannot be improved with effort.  They believe we are who we are and cannot change our behavior, habits and thoughts. When they fail at something, tend to stick with things they're good at and avoid the challenge.
2. Growth Mindset – People with this mindset believe that we can change and improve.  They believe intelligence can be improved with effort. They believe we can change and become better people. When they fail, the see it as an opportunity to learn and improve and relish the challenge.

Maybe you feel you have a little bit of both. Or maybe you think intelligence can be improved but we can't change who we inherently are deep inside.  That's okay.  Rather you're squarely in one or the other, or have some of both, you can move into a growth mindset, which in the end is the inner voice you need.

How do I change my inner voice?

You can improve your inner voice with a few practices:

1. Awareness/mindfulness
2. A proof-based mantra – I know I will be healthier because…
3. Gratitude
4. Immediate return to plan

So, is your inner voice a nice person?

If isn't, now you know you can fix that.

The love diet | Dr. Connie Gutterson

Naked in 30 days | Theresa Roemer

 

Pause training – mix things up with a pause

Pause training is thought of as an intermediate to advance technique, but I think there are some good applications even for the beginner.  In this episode, we'll discuss pause training and how you can use it in a safe and effective way.

Benefits of pause training:

1. Increase intensity
2. Improves strength through the full range of motion
3. Often safer than other methods

This method works for two basic reasons:

1. It increases the time under tension.  Most beginning trainees focus on the number of repetitions and sets.  Added together these represent the total number of repetitions for any given exercise.  Yet, there is one other dimension in weight lifting, which is the time the weight is being moved.  Increasing this time variable ramps up the intensity.
2. It removes momentum from the lift.  Many lifters have a natural bounce at the bottom of a lift.  This allows them to build momentum, which reduces the total intensity of the exercise.  Using a pause reduces or eliminates this momentum.

Two use cases for pauses:

1. Sticking point.  A sticking point is where you are weakest with a range of motion.  For many lifters, this is the bottom of bench press or when your arm is fully extended in an arm curl.  By lowering the overall weight used and pausing around the sticking point, you'll build more strength around that point in the range of motion, allowing you to lift more through the entire range of motion.
2. At the bottom of the range of motion.  I will use pauses at the bottom of a range of motion to help build flexibility and control at that point of a lift.

Application:

I use pause training in two different types of exercises.

1. For isolation movements like the bicep curl or triceps extension.  In isolation movements, you can use a pause to either eliminate momentum or work through a sticking point.  Be careful as isolation movements typically use one muscle group and one joint and the added stress of the pause can cause an injury if not properly supervised.
2. For compound movements like the squat or push up.  I used the technique for both momentum reduction and range of motion work.  You'll still want to watch your form, but this is the safest use of pause training.

Example of pause training:

Squat to the bottom and hold for improved range of motion:

• Use 50 – 70% of your normal weight for the lift.
• Hold for 3 seconds.
• Use a timer, it is difficult to count seconds to yourself when you get fatigued.
• Drive out of the bottom using good form.

Body by science | Dr. Doug McGuff