Wealthy Health-Wise

keeping it small & simple

10 Reasons Why You Should be Practicing Tai Chi September 22, 2011

Filed under: Medicine — Kazi @ 11:54 pm
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Their doing it in the park
their doing it after dark
Tai Chi, Oh yeah

OK, so I got a little creative with the songs’ original lyrics. But you must admit, Tai Chi fits nicely into the Rock Creek Park chorus.

Tai Chi is a Chinese internal martial art. One of the many exercise forms that fall under the greater umbrella of what the Chinese call Chi Kung (or Qi Gong). These exercises are not reserved for the martial arts community. Tai Chi is practiced by people from all walks of life. Young and old, strong and frail, athletes and scholars. Everyone can benefit by adding a regular Tai Chi practice to their self-healing regimen.

Here are 10+ Reasons Why You Should be practicing Tai Chi.

1. Tai Chi is Safe, efficient and effective (SEE) – i have yet to hear of anyone being injured by participating in Tai Chi practice. The movements are slow and grounded. There is no dangerous equipment involved.

2. Efficient practicing Tai Chi for 20 minutes a day can have a tremendous positive effect upon your health, strength and flexibility. You get a substantial return on your energy/time investment.

3. Effective- unlike many of the new fad exercises and equipment popping up every other day on our televisions and internet, Tai Chi has been around for over a thousand years. First, only being handed down within Chinese family lineages. Tai Chi’s effectiveness as a health tonic has led to its spread throughout the known world. Many progressive health centers like the Mayo Clinic recommend Tai Chi to their patients and in many cases have an instructor on staff.

4. Tai Chi fosters stress resilience. In addition to the myo-facial workout, Tai Chi’s mental focus and breathing techniques teach you how to recognize and reduce stress within the mind-body continuum.

5. You can practice alone or in a group. Are you the solitary type? Do you like to really focus during your exercise? Or does a group atmosphere motivate you and allow you to meet new, like-minded friends? Well, either way you can find Tai Chi instruction that fits your preferences.

6. No additional equipment necessary. All you need it your able body, desire and an instructor. There are more advanced forms of Tai Chi that uses a sword as a practice weapon. But it will be some time before you are ready to tackle this level, if you choose.

7. Gets you outdoors. Tai Chi can be practiced anywhere, but you get the most benefit practicing in the outdoors. preferably in a natural setting. The fresh air (deep breathing is a crucial part of Tai Chi), the sunlight  (many Americans are significantly Vitamin D deficient) and the sounds of nature, add unparalleled healing elements to your Tai Chi practice.

8. Cost effective. Tai Chi is a choreographed movement. And so the key to learning it is practice, practice, practice. You can progress just fine attending 1 sessions per week. The rest of your practice is done on your own or with other classmates, in between sessions with your instructor.

9. Tai Chi practice creates body awareness. Practicing Tai Chi teaches you how to listen to your body. You will begin to notice how your body reacts to your movement and develop a greater awareness of your energy level through the day. The little changes in body function that would have previously gone unnoticed, will become more apparent. This is extremely helpful for western men, who have been raised to ignore pain and use our bodies to the edge of abuse, before seeking out the assistance of a healing professional.

10. No special fitness apparel required. As long as your regular clothing is not tight and allows you to move freely (you need to take some big steps, raise you arms high, pivot and twist at the hip), you will have no problem practicing on your lunch break and returning to you desk without a shower and change of cloths.

A more significant motivator should be how Tai Chi practice can benefit your health. Researchers have found that intensive Tai Chi practice shows some favorable effects on:

  • the promotion of balance control, flexibility, cardiovascular fitness
  • has shown to reduce the risk of falls in both healthy elderly patients, and those recovering from chronic stroke, heart failure, high blood pressure, heart attacks, multiple sclerosis, Parkinson’s, Alzheimer’s and fibromyalgia,.
  • Tai chi’s gentle, low impact movements burn more calories than surfing and nearly as many as downhill skiing.
  • reduced levels of LDL’s 20–26 milligrams when practiced for 12–14 weeks.
  • compared to regular stretching showed the ability to greatly reduce pain and improve overall physical and mental health in people over 60 with severe osteoarthritis of the knee.
  • A pilot study has found preliminary evidence that tai chi and related qigong may reduce the severity of diabetes.
  • In a randomized trial of 66 patients with fibromyalgia, the tai chi intervention group did significantly better in terms of pain, fatigue, sleeplessness and depression than a comparable group given stretching exercises and wellness education.
  • A systematic review funded in part by the U.S. government, of the current (as of 2010) studies on the effects of practicing Tai Chi found that, 1 hour to 1 year of regular Tai Chi significantly increased psychological well-being including reduction of stress, anxiety, and depression, and enhanced mood in community-dwelling healthy participants and in patients with chronic conditions. Seven observational studies with relatively large sample sizes reinforced the beneficial association between Tai Chi practice and psychological health.”

Now that you know what you’re missing:

Join The Medicine Movement – Fall Tai Chi Schedule

Fall Hiking Schedule

 

No Health. No Wealth. Getting Our Priorities Straight October 21, 2010

Filed under: Health,Lifestyle — Kazi @ 6:00 am
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A sharp mind and a healthy body are fundamental to success in life and career. If your are in a business that demands critical decision making, stamina and a positive attitude, being healthy is particularly important.

How many of us these days suffer the stresses of long hours, multitasking and back to back deadlines. In addition to business and career pressures, we have family and community responsibilities pulling from every direction.

The stress that such a lifestyle can produce is enough to challenge the strength of your body and mind.

When you are unable to attend a critical business meeting due to a health issue, your colleagues will surely understand, but make no doubt about it, there will also be a certain level of disappointment and dissatisfaction in the atmosphere. If this becomes a pattern for you, their tolerance will swiftly fade.

A common cold, headache or twisted ankle can reduce you performance and jeopardize an important project. Imagine what a major illness could have on your plans.

So in addition to the hard and soft skills needed for success in your career, your health should be considered as a major asset to success in whatever field or venture you pursue.

Start viewing your health as part of your resume or as a key resource in you business plan.

Take proactive steps to make sure you prepare yourself physically, psycho-emotionally and socially to handle the challenges of your busy life.

Preventive health practices that foster and support vitality, clear thinking, restful sleep and and good digestion, should be included in your arsenal of strategies for business success.

Here are some key practices to help you obtain and maintain a healthy, happy body and mind.

  • Be sure to get enough sleep each night. Condition your sleep cycle by getting in bed at the same time every night.
  • Pay attention to your diet. Don’t treat your diet as casually as you do a trip to the toilet. Eat fresh, whole foods that sustain, energize and heal you naturally. Be sure to supplement your diet with super food snacks & herbs that fill in the nutritional gaps in your main meals.
  • Make exercise a daily routine. It doesn’t have to be a 60 minute sweat fest. I0-20 min. of vigorous exercise, 3-5 days a week, will keep you in shape once you’ve attained a healthy level of fitness for your age.
  • Your body is your personal temple. Keep it as clean as a house of worship erected as a dwelling space for divine. Inside and Out.  Add a seasonal detox and a regular trip to the sauna to your health maintenance schedule.
  • Don’t dwell on negative thoughts and emotions. Address any situation that has become a distraction directly. Then let it go and move on. Present your case in a calm but direct face to face or written messages that expresses your concerns.
  • Make time to share, consult, support and be nurtured by your social network. Whether family or friends. Make sure you are not isolated and have a circle of people to connect with who are not involved in your career.

The old attitude of putting your health on the back burner because your business comes first, is passe.

The compartmentalized model of life is slowly fading into the sunset as the integrated model that connects all aspects of our lives into one whole re-emerges on the opposite horizon.

Allow it to become your path to wealth, wisdom and good health.

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7 Seasonal Adjustments to Balance Your Health-Fitness Routine October 8, 2010

Filed under: Health — Kazi @ 9:43 pm
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I was sitting on my back porch today. Soaking up the last rays of warmth before the sun dips further south. Most of the trees here are still pretty green. There are some scattered red and orange beauties, making their transition. And the few golden-yellow giants in the distance confirm that the first chill is not far away.

Autumn, more commonly known as fall is a season in which “things fall apart.” The leaves fall from the trees and fruit from the vine. Signaling the time for harvest, in-gathering and grounding.

The wise woman & man recognize the change of season as a shift in the energy governing the earth’s life, health and strength. To take advantage of the spirit of the season, it’s necessary to adjust our schedules, activities and diets to our environment.


Here are 7 suggestions to help get the most out of the cool-drying nature of Autumn.

1.Earlier to bed, later to rise.

Like the Sun, we can benefit by shortening our day. Add an extra ½ hour to your down time. You can add thirty minutes at each end of your rise and retire cycle or use the time for internal work like reading scripture/spiritual literature, contemplating nature or the stars, writing in your day/dream journal.


2.Nutrients in, garbage out.

In traditional Chinese medicine, the lungs and colon energy correspond to the fall season. Extra attention should be given to balancing any deficiencies in their function. Clean your nostrils each morning with the aid of a Netty pot, using slight sea salted water. Reduce your intake of mucus forming foods. Use expectorant herbs as a cordial tea to keep the lungs clear. The skin is a direct extension of the colon. Brushing the skin with a loofah or other wet brush will exfoliate the dead skin and stimulate circulation. Eat locally grown, fresh, fibrous fruits and vegetables to help clean the colon. In some instances, a colonic may be in order.


3.Fall back.

Reduce the intensity, length or frequency of your fitness regime. Harvest and begin storing life force in your energy channels to sustain you in the cold season when the sun will be scarce. Try one of these suggestions- if your working out 6 days a week, give yourself an extra day of rest. Train for 40 min. instead of an hour. Don’t increase your max weight or cardio/duration until the spring.


4.Work your inside game.

Increase you meditative and energy exercise time. Move from the outside in. The internal martial arts are excellent for balancing and fortifying your inner bodies. Practice standing and moving meditation forms to ground your mind-body. Release excess toxins into the earth, so that they can be transformed into life-sustaining energy. Yoga and Chi Kung are among the most popular forms practiced in the U.S. today. Find a teacher now and use the fall/winter seasons to build the foundation of your practice.


5.Enjoy the harvest.

Eat foods that are locally in season. Apple picking opportunities are available on farms throughout the east coast of the U.S. right about now. Take the family, get all the apples you can eat and have a blast doing it. Eat as much fall harvest food as you can: artichoke, arugula, broccoli, endive, beets, broccoli raabe, cabbage, carrots, celeriac, celery, chard, chicories, cranberries,eggplant, fennel, garlic, horseradish, kale, scallion, green onion, leeks, okra, pears, peppers, grapes, persimmons, pomegranates, pumpkin, radish, spinach, sweet potato, turnips, squash and zucchini.


6.Baton down the hatches.

Start fortifying your residence against the coming wind and cold. Seal the windows and doors. Stock up wood for the fireplace. Stock up on rock salt for melting ice. Have your furnace serviced. Flush the radiators. Flush all gas powered garden equipment. Prepare to bring in the potted plants. Put away your garden hoses. Cover the swimming pool. Rearrange furniture to take advantage of the warmth of light from southern windows. Change your wardrobe. Put away the spring/summer clothing in exchange for the cold weather gear. Winterize your car.


7.Give thanks.

When we harvest the benefits of our hard work, we have to keep in mind that very little is accomplished alone. There are forces helping us both seen and unseen. Be grateful for all of the people who support, encourage, guide and challenge us. Give thanks to whatever force you hold to be “greater than yourself”, for allowing you an opportunity to live another day and make your unique contribution to the world. There is someone in the world right now, that would give anything to be in your shoes . . . . . . literally.


Those who do not lose their base endure
Those who die but do not perish have longevity
Lao Tzu – Tao Te Ching

Above quote by permission of Tao Te Ching: Annotated & Explained, published by SkyLight Paths in 2006.


 

Home Fitness Gym – Convenient, Efficient, Effective September 3, 2010

Filed under: Fitness — Kazi @ 1:36 pm
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Home fitness gyms are becoming more and more popular and even more affordable as people recognize the need for fitness programs to improve their health and wellness. Each year there is increasing evidence of the benefits of exercise to improve your health, including decreased cholesterol and blood pressure, improved sense of well-being, improved energy levels, and a decreased risk of cancer, heart disease, and stroke.

Home fitness gyms are on the rise because they are convenient, time saving and private. Many people who are starting a new program feel self-conscious at the gym where everyone is watching everyone else. The added benefit of the personal trainers at a gym is often outweighed by the cost of lost privacy and decreased convenience. Personal trainers can also be hired to train you at home or consulted for a short term to develop a program that you execute at home.

Home fitness gyms are also convenient because you are not dependent upon the hours of a gym. You can get up early and work out before going to work while still showering at home.

When you are choosing the equipment for your home gym look for a device that is designed for multiple functions. The home gym should also be safe, reliable and within your price range. These gyms don’t need to be expensive to provide the you with an effective workout. As technology advances the gyms are becoming more affordable while providing more variability.

When you are in the market for a home gym also be sure to evaluate the space in which you plan to keep, use and store the equipment. Sometimes there is a trade off when you are evaluating a home gym that folds efficiently and one that is more bulky. Often the gyms that use your own body weight are stored easily in a closet or under the bed making working out in your home even more attractive.

There is a home gym on the market to fit just about anyone’s needs. Gyms can be adapted for those who have disabilities; others are better suited to those who want an intense workout consistently and still others may meet the price range, availability and customer service needs of the client. What ever your choice you should make an attempt to try the home gym at the store or do extensive research to read reviews of real people who have actually used the product.

Home gyms are a real benefit to people who have a desire to improve their health but at the same time want the convenience and privacy of working out in their own home. As sales increase and technology advances the possibilities for home fitness gyms expand each year. Home or at the gym? The choice is yours.

 

Don’t Turn Your Friends into Foes May 20, 2010

Filed under: Health — Kazi @ 2:54 pm
Tags: , , ,

Something I encounter frequently, when inviting prospective clients to participate in a group training session or complimentary private session, is the old “I’m going to get my husband, girlfriend, cousin, boss, etc. to come do it with me. These people rarely seize the opportunity to get started on their health and fitness quest.

I am the first to advocate starting a health and fitness regimen with a partner or group of friends. Social support is an effective tool in ensuring adherence to you wellness program. But to delay the initiation of your goals, until you can get someone you know to join you, is nothing less than self-sabotage.

If you are serious about adopting a healthier lifestyle, joining a gym, starting a nutrition program, or taking steps to achieve any goal for that matter. Do not make getting a friend on board a pre-requisite to you getting started.  In fact, the exact opposite is the most effective.

When your friends and family see the progress you are making, physically, psycho-emotionally and spiritually via your quest, they will be begging you to share your secrets with them.  You will not have to sell the idea to them.  They will demand to be included.

Now you have an opportunity to share your blessings with those you love and hold dear. You can be the catalyst that transforms a friend, family or entire community by becoming the pudding, in which is found the proof.

We all have a leader inside of us, waiting to Rise and Shine.  Don’t bury your light under a bushel basket. Lead by example, then invite others to follow the trail you’ve blazed to a gold mine of healthy wisdom.

muchopaz

BodyFit Boot Camp – Branch Brook Park

Mornings: Tuesday, Thursday 6 AM – Saturdays 7 AM

Evenings:  Tuesday, Thursday 7 PM – Saturdays 7 AM

www.mybodytemple.net
www.twitter.com/50andFit

kazi@mybodytemple.net

 

Buddha Belly Blues May 17, 2010

Filed under: Fitness,Health — Kazi @ 11:13 am
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I was at a barbeque yesterday (yeah, I get down like dat. What, what?)and a friend of the family asked me-

“What exercise can I do to get this fat off my belly”?

This is a question every fitness professional has been asked over a hundred times or more.  The six pack is the ultimate symbol of fitness and beauty in today’s youth oriented society.


I preceded to share the common knowledge in the fitness community (although sometimes hidden) that “there is none.”

There is no one magic exercise for eliminating belly fat or any other body fat for that matter.

Crunches, sit ups and the entire host of core training exercises will not eliminate belly fat, no matter how disciplined you are about doing them. What they will do is give you strong, well defined abdominal muscles that will remain hidden behind a burka of fat.


A burka is a over garment warn by women in many Muslim communities around the world. It hides the women’s body and face, protecting her from the gazes of the opposite sex and protects the men from having their lustful thoughts stirred up.


Belly fat can do the same thing for you.

Your tight, strong, intense workout defined abs will never be the focus of attention.

Only you will know just how strong,toned and beautiful they are.


But your not married you say. Oh, well that’s different. You should have said something earlier. To get rid of the belly fat that not only hides your sexy abs from the world, but is also a major risk factor for heart disease, you will have to make some dietary changes.

Bottom line, six pack abs are the result of a combination of proper diet, core strength training and aerobic exercise.

You need all three to get the abs you want.  To save time you can do intense interval training that delivers both strength and aerobic training benefits.


You can still get the beach body you desire in time for you summer vacay or weekends at the beach. Contact me at 973-658-6055.

BodyFit Boot Camp – Branch Brook Park

Mornings: Tuesday, Thursday 6 AM – Saturdays 7 AM

Evenings:  Tuesday, Thursday 7 PM – Saturdays 7 AM

www.mybodytemple.net
www.mybodyfitbootcamp.com
www.twitter.com/50andFit

kazi@mybodytemple.net

 

Turn Your House Into a Home May 11, 2010

Filed under: Health,Wellness — Kazi @ 5:00 pm
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There are six key components to my KISS (keep it small and simple) healthy living philosophy. I have come up with this KISS analogy to make it easy to remember (that is if you care to remember).

Imagine your wellness lifestyle as a house. An average house, single family, one maybe two bedrooms, there are some common things you will find in the layout.

We enter on the first floor to find three main rooms- living room, dining room and kitchen. Beginning with the kitchen and dining rooms. This is where the family prepares and consumes nutriment.  The kitchen is a central area to any home.

Anciently, many cultures designed there living spaces around the meal prep. and cooking area called the hearth.

The hearth was the floor of the fireplace, usually made of stone or brick. The word hearth eventually became synonymous with house, home family.

The hearth was the first multi-purpose space. It was dining area, family room and guest/living room. This demonstrates the importance of diet and social support in the lives of human beings.

On the second floor, in a small house you will find the bedroom(s) and toilet/bathroom. The bedroom is where for the most part we sleep.

Sleep is one of the most overlooked healing elixirs at out disposal. Sleep is the repairer and restorer.

It is my belief that you should not have a TV in your bedroom and most certainly not go to sleep with the TV left on.

This is an invasion of your psychic privacy of the worst kind.

When you are asleep, you can still hear, you just can’t listen.  The conscious mind is the one that sleeps. It is the conscious mind (when functional) that screens, categorizes and files cultural data (words, stories,etc.).

When you sleep with the TV running in the background, you open yourself up to psychic intrusion. Your dreams are an open door to any and all messages; positive and negative.

The toilet is the central space for physical hygiene.  Many in the medical profession contend that medical technology is the root cause of life extension and public health in the 20the century.

But any medical anthropologist worth her salt, knows that the health and improved life expectancy of the western population improved exponentially with the advent of universal indoor plumbing, the toothbrush, public sanitation and the embrace of the idea that “cleanliness is next to godliness.”

The attic’ the highest space in the house, is where we store the things we don’t necessarily use daily, but would like to have access to them when the need arises. Much of it’s contents has been accumulated over a long period of time. And many things being held onto their, have long outlived there usefulness. I like to connect the idea of the attic to our mindset.

Our headset or belief system holds a high position in our hierarchy of values. This is the crossroads of the healing journey. When we are unable to get rid of the head trash that keeps us stuck in a non productive, de-evolutionary, diseased death-style holding pattern. We will be at the mercy of home invasion by the local riff raff: virus, germs, toxic foods, pollution, stress and the like.

If you truly want to attain and maintain a life of health, wealth and wisdom. Clean out your attic.

Lastly, the basement of the house, in addition to housing the laundry room and  core infrastructure, is where many home owners have their recreational space.  In a small house, the home gym is usually found in the basement.  Cool in the summer and not too warm in the winter. The concrete walls of an unfinished basement has the gritty, non-frills feel of a grunt gym.  This is the the space where we get our workout – in.

So, the six elixirs of Therapeutic  Lifestyle Alchemy are: Sleep, Hygiene, Exercise, Diet, Social Support and Mindset.  These are all aspects of our lives that are under our control. No rocket science required.

Get sufficient sleep. Pay attention to your hygiene (the rest of us will appreciate that also). Get moving. Eat whole foods. Share your life with, support and solicit help from family, friends and community. Periodically reassess your beliefs, values and idea of self.

These are the keys to transforming base metals (house) into gold (a home).


Dingman’s Falls HikeSaturday May 15

BodyFit Boot Camp – Branch Brook Park

Mornings: Tuesday, Thursday 6 AM – Saturdays 7 AM

Evenings:  Tuesday, Thursday 7 PM – Saturdays 7 AM

www.mybodytemple.net
www.twitter.com/50andFit

kazi@mybodytemple.net

 

Bored To be Wild May 8, 2010

Filed under: Health,Wellness — Kazi @ 12:38 pm
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Yesterday I was talking to one of my past boot camp members about getting back involved with our program. During the conversation she stated that there was one major roadblock to exercising on her own. Of course I asked her what that was.  Her answer- ‘boredom.’

That is a reality for many people. There are some people who can’t wait to get in the gym, park or their home fitness room to workout. They are not the majority. I am a health & fitness professional and I still have days when beginning my workout feels like a chore. Once I get going, I am so glad I stuck to my guns.  The average person does not get-off on the idea of “no pain, no gain.”

To those people I recommend getting involved in a group workout. Groups generate a certain contagious energy, an elan that lifts up the individual members who may be a bit hesitant about deliberately wearing themselves out. In no time, your boredom is overcome and replaced by a wild undomesticated energy yearning to breathe free.

Find a group training program or boot camp in your neighborhood. If there is nothing near home, check the fitness facilities near your job.   The internet is overflowing with advertisements and websites advertising group training programs.  Type group training or boot camp into a search engine along with the name of the city or town you want to train in and I’m sure you will find plenty of programs you can check out.

Many group training programs will allow you to attend one or more sessions to determine if it’s the right fit for you.  Take advantage of the freebie. Talk to the instructor and some of the other group members to get an idea if it’s what your looking for.

Group training is a great way to get yourself motivated and into a exercise routine. Don’t let boredom prevent you from recapturing the health, strength and beauty you have lost.


Dingman’s Falls HikeSaturday May 15

BodyFit Boot Camp – Branch Brook Park

Mornings: Tuesday, Thursday 6 AM – Saturdays 7 AM

Evenings:  Tuesday, Thursday 7 PM – Saturdays 7 AM

www.mybodytemple.net
www.twitter.com/50andFit

kazi@mybodytemple.net

 

Entrepreneurship as Path To Self Healing May 6, 2010

Filed under: Health,Wellness — Kazi @ 2:53 pm
Tags: , , , , ,

These days, many of us work from our homes. Some are full timers, burning the morning, mid-day and mid-night oil, slumped over a keyboard and monitor trading their social and economic currency of attention, empathy, creativity and expertise in exchange for dollars.

A successful online business demands social marketing strategies that insist on developing genuine relationships with your target audience. No matter how many systems you put in place to automate this process, you still have to put in a significant amount of time and energy to be successful at it. I have yet to meet an internet entrepreneur with a “Four Hour Work Week.”

When running a business, in which your ability to attract and service clients is directly impacted by the time and energy you put in online, you had better have systems in place to ensure you get the personal outer and inner cultivation you need to remain healthy and on top of your game. Your attention, time, energy and creativity are all aspects of your Chi. Your Chi is your very life force. It is the very basis of your health, wealth and wisdom.  If you allow your chi to diminish, you allow your life to diminish.  Isn’t this why we left our jobs?

Here are some tips to help you maintain your life force as you build your internet empire:

  • Maintain office hours. You should have a specific time you clock in and clock out each day. Strange as it may seem, I accomplish more when I have deadlines and a full calendar. Create your own “sense of urgency”. When the whistle blows. Close the office and put it out of your mind.
  • Being your own boss means you can take an extended lunch. Once you become familiar with the rhythm of your particular business; schedule siesta hours that allow you to not just have lunch, but to pencil in prayer/meditation, sit down time with family or a friend, a walk in the park, short nap or whatever will give you a temporary respite from your “office mind” and reconnect you to your body-heart-soul complex.
  • Keep basic fitness equipment in your office. A good workout can be done in spurts.  Yesterday I did my workout while writing my blog. I got in three sets of Pull Ups – 10x, Overhead Triceps Press (20lb. dumbbells) 20x and Stability Ball Crunches 40x.  Each set took about 3-4 minutes max.
  • Being at home means you don’t have to be at the mercy of the menus of the institutional cafeteria, local restaurants and food stands. Stock you fridge and cupboards with healthy, simple to prepare foods that give you the physical and emotional nourishment you need to perform at your best.

This is just the tip of the iceberg. Working from home should be more that being your own boss.  It can actually be the hub of your wellness lifestyle transformation strategy. Would love to hear ways you have turned working from home into an opportunity for wholistic healing for you and yours.

muchpeace,
Kazi


BodyFit Boot Camp – Branch Brook Park

Mornings: Tuesday, Thursday 6 AM – Saturdays 7 AM

Evenings:  Tuesday, Thursday 7 PM – Saturdays 7 AM

www.mybodytemple.net
www.mybodyfitbootcamp.com
www.twitter.com/50andFit

kazi@mybodytemple.net

 

Join The Animal Movement May 4, 2010

Filed under: Health,Lifestyle,Wellness — Kazi @ 6:05 pm
Tags: , ,

In the past decade, the progressive sectors of medical community and media have put strong effort into promoting exercise and diet as keys to reducing weight, developing muscle tone and cardio-vascular health. I applaud their work, along with the fitness industries campaign to educate the general population on the effectiveness of exercise in weight management.

I am concerned however, that exercise is still viewed as an optional aspect of our lives. We still perceive exercise and planned physical activity as something you do to reach a particular health-fitness goal. This take on exercise may have held true forty years ago, but it’s usefulness needs to be evaluated in light of today’s socio-economic reality.

Prior to the firm establishment of the information age in America, most of our population would engage in physical activity almost daily.  This would occur in both work and play.  The adult population involved in manual labor in factories, civil service, agriculture and the like spent a significant number of hours each day walking, lifting, pushing, pulling twisting and  tossing. These are all primary movements of human anatomy and the core of the specialized routines that we call exercise.

As I child, I can remember spending hours playing on the street, backyards and parks of my neighborhood of Hollis, New York. Television was for evenings and late fall/winter entertainment.

As we gradually moved into an information economy and a virtual society, this kind of natural workout for adults and children has been decreasing exponentially with each decade. Virtual reality has taken over as recreation of choice for a most of our children. And we have learned to let our fingers do the walking, while we sit at our desk, in front of a computer terminal. Thus we find ourselves now with an obesity epidemic never seen before in this country or in any country in the world.  It’s time to rethink how we present the idea of physical activity.

Human beings, although we hate to admit it, are animals. We share the same basic cellular and systemic form with most mammals in the animal kingdom.  One of the obvious characteristics that distinguishes animals from the plant kingdom is mobility. The ability to move upon the earth. Movement is not some bonus that is optional for those who want to lose a few pounds or develop athletic ability.  Movement, activity is vital to who we are as a life form.

There are two things we naturally look for to determine if someone or something is alive; movement and breathing. You can add heartbeat if you like, but it all boils down to movement. Breathing and heartbeat/pulse are the result of autonomic movement and are increased by increase body movement.  When someone around us shows no sign of movement for too long, we become concerned and check their vital signs. Our ability to survive (obtain food, clothing, shelter) is directly and subconsciously linked to movement through approach and avoidance.

Exercise is not an option folks. Your primal, subconscious survival mind demands it.  Resistance is futile. If you don’t move, you will lose.  Let’s start calling a spade a spade. Movement enhances life, Stagnancy ushers in death. There is no option for those who want to not only survive, but thrive.

Join The Movement
Move!


muchpeace

BodyFit Boot Camp – Branch Brook Park

Mornings: Tuesday, Thursday 6 AM – Saturdays 7 AM

Evenings:  Tuesday, Thursday 7 PM – Saturdays 7 AM

Tai Chi Kung beginning May 8 at Branch Brook Park.

www.mybodytemple.net
www.mybodyfitbootcamp.com
www.twitter.com/50andFit

kazi@mybodytemple.net

 

Workout of The (Rainy) Day April 26, 2010

Filed under: Fitness,Health — Kazi @ 5:47 pm
Tags: ,

Here is one you can do with minimal equipment. A set of dumbbells and a stability ball will do the job. It’s down and dirty. No frills. No time to look in the mirror. Don’t worry, the results are coming. Trust me. You can adapt the weight to your fitness level and your goals. Today, I used a set of 15 lb.ers (not a typo).  My goal was maintenance of my present fitness state via a combined cardio/strength workout.

If your goal is to get a little more definition, use a weight you find more challenging for you. For less of a cardio challenge, rest between each exercise.

Routine:
10 minutes warm up on Schwinn Airdyne stationary bike.

Do each set back to back. No resting between sets.

Maintain a rhythm throughout. No seesawing.

20 Bent Rows

20 Dead Lifts

20 Bicep Curls

20 Shoulder Press

20 DB Squats

40 Stability Ball Sit Ups.

Rest 2 min. between sets

Rinse and Repeat

Do as many sets as you can for 20 minutes.

muchpeace,
Kazi

PS. Free Pre-Boot Camp continues Tuesday. 3 sessions remaining.

www.mybodytemple.net
www.mybodyfitbootcamp.com
www.twitter.com/50andFit

kazi@mybdoytemple.net

 

A step in Time April 21, 2010

Filed under: Fitness,Health,Lifestyle — Kazi @ 10:53 am
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Running and Jogging is not something I do often. I kinda like my Knees and shins just the way they are. And at age 50, can’t see any real benefit in pounding the pavement everyday.  But, occasionally I get an urge to run.  So I go to my local park and put in a couple of miles.

To make it interesting, I incorporate a few strength exercises along the way.  I have found this to really add to the workout. I guess it helps ME because, in addition to the above. Jogging can get to be a bit boring.  Especially running around a track.  Which is something I haven’t done in years.

By adding some body weight exercises to your jogging routine you create a great interval workout and reduce boredom at the same time (read efficient).  Did I mention no equipment required.

Here is the workout I have planned for today:

  • Start off at a slow pace
  • after 5 minutes pick up speed (still jogging, not running)
  • at 3 min. stop – 20 power squats
  • resume jog
  • after 2 min sprint equivalent of about 20 yards
  • resume jog
  • at 3 min. stop – 20 push ups
  • resume jog
  • after 2 min. sprint
  • resume jog
  • at 3 min. stop – 10 reverse lunges (stepping back)
  • resume jog
  • after 2 min. sprint
  • resume jog
  • after 3min stop – 20 crunches
  • follow with Walking Stretch Routine

This should take all of 30 min. to complete. You can use this as is or replace with your own exercises and intervals.

muchpeace,
Kazi

PS. Free Pre-Boot Camp continues Thursday. 5 sessions remaining.
www.mybodytemple.net
www.mybodyfitbootcamp.com
www.twitter.com/50andFit

kazi@mybdoytemple.net

 

The Exerpill. Side effects may cause……, ……,……,……,……. April 19, 2010

Filed under: Exercise,Health,Lifestyle — Kazi @ 11:31 pm
Tags: ,

Here we go again!

Just when you thought it was safe to go back in the water (ok the gym, park, garden, basement; wherever you get your workout on), here is another pharmaceutical mirage, aimed at getting your attention and keeping you fixated to your couch.

LA Times August 1, 2008 reported: AICAR: Scientists say they’ve put exercise in a pill.

Salk Institute for Biological Studies Ronald Evans holds a vial of a drug that boosts the effects of exercise in mice. Evans works at the Salk Institute for Biological Studies in La Jolla, Ca. Researchers experiment with a chemical compound that they say can produce the benefits of aerobic activity without the work.

Physicians, public health officials, employers, researchers and average folk all agree: America needs to get off its ass and get moving. We’ve got the largest obesity epidemic in history, right here in our laps and the latest hype is about how science is going to save the day by allowing us to have our cake and eat it too. All 2,000 calories of it. But professor Krump (sorry Eddie) is going to protect us with another miracle pill.

AICAR has been tested in humans for a variety of conditions since the 1980s as a means of preserving blood flow to the heart during surgery. But the interest in AICAR as an exercise substitute is the result of the research of Ronald Evans, a molecular physiologist at the Salk Institute for Biological Studies. Evens made headlines in 2004 for engineering “marathon mice. He accomplished this by means of injecting a single gene into a fertilized egg.

Evans then turned his research to the possibility of getting the same results with a drug. Enter AICAR, a drug that closely resembles a nucleotide that prompts the production of an enzyme that activates the high-endurance genes. To everyone’s surprise, the experiment worked. The result is a chemical compound that drastically elevates the fat burning chemistry in mice, in the absence of exercise. Evans predicted that in the wake of his study, published in the journal Cell, the drug would “fly off the shelves.” You don’t say!

Let’s just say this pill actually works with humans. What do you get for the ability to remain on the couch? The fat burning equivalent of aerobic exercise. Ok,

  • but how do you prevent the muscle wasting (loss) that occurs in the absence of strength training.
  • the actual act of exercise can help improve cholesterol levels, lower blood pressure, reduce mental stress, reduce depression and strengthen bones. Are you going to wait on the couch until a pill is developed to achieve this too?
  • does this give folks a green light to eat any and every brightly wrapped, highly processed, toxic excuse for real food on the shelves of you local super duper mart?
  • will the user of this drug get the same self-esteem boost that comes from adopting a healthy lifestyle and witnessing the positive physical, psychological, social and economic effects it produces?
  • Is this the kind of therapy universal health care will fund?

The compound, which is naturally produced in tiny amounts in human muscle cells and has been studied for decades, is readily available through scientific supply companies. One company was offering AICAR for $120 a gram. At that price, giving a person the drug in the same concentration the mice got would cost thousands of dollars a day.

For the record, let me say: if AICAR turns out to be an effective, safe means of preserving blood flow to the heart during surgery and in preventing weight gain in the bed ridden; it should be employed in these circumstances. But to depend on another drug to lose and maintain a healthy weight is yet another step, in a long walk in the wrong direction. Break you dependence on the pharmaceutical industry to fix you once your broken. Use the strength and sense you were born with to “Make Your Lifestyle your Medicine and Your Medicine Your Lifestyle.

Nuff said.

muchpeace,
Kazi

PS. Free Pre-Boot Camp (six sessions) begins this coming Tuesday.
www.mybodytemple.net
www.mybodyfitbootcamp.com
www.twitter.com/50andFit

kazi@mybdoytemple.net

 

Knead To Know April 18, 2010

Filed under: Bodywork,Fitness,Health — Kazi @ 2:07 pm
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I guess it was somewhere in my thirties that I began to become intimately cognizant of my mortality. My bodies ability to mask and repair damage quickly and in the background, began to falter. I started noticing little kinks and aches that lasted beyond the initial incident and linger with me like that kid in grade school who just didn’t get the hint- “I don’t really want to be your friend dude.” Don’t judge me, it was grade school.

Since then, the incidents of aches, pain and accidents incurred while executing movements that I previously pulled of with my eyes closed, have increased exponentially. Truth be told, this is one of the reasons I became a fitness trainer.  I’ve always been an information junkie. I needed to know what the heck was going on and what could I do to prevent it.

My research revealed that I needed to change the way I was treating my body. I needed develop a program to strengthen my areas of skeleto-muscular weakness and relax their corresponding excesses.  Through self experimentation I discovered that many of my aches were do to hypertonicity.

Hypertonicity is an increased tension of the muscles, meaning the muscle tone is abnormally rigid, hampering proper movement. This condition is the opposite of hypotonicity. Hypotonicity is a decreased tension in muscle tone. A lack of muscle tone inhibits proper movement as the muscle is not developed or is too soft to support the body.

So, information junkie that I am, the next stop for me was massage school.  There I learned simple time tested techniques for relieving hypertonic muscles.  But there was still a problem.  Occasionally I would have pain on my own body that I either could not reach or could not apply the proper pressure in order to relieve the pain.  Back to the drawing board.

The solutions I found were in the use of a few simple inexpensive tools that everyone (at least everyone over the age of 35) should have in there homes.  First up, the Thera Cane. This is a deep pressure massage device that can be used to gently (or not so gently) massage muscles on any part of the body.  What I like most about the Thera Cane, is that it greatly reduces the amount of strength you need to get deep into the muscle. I use it mainly for trigger point work. Relieving a trigger point requires that you apply continuous pressure to a pin point area for up to a minute. Sounds simple until those minutes start adding up.  You can get a Thera Cane online for about $30.

The Dolphin Massager gets the most use in my arsenal. Slaving over a hot computer to bring you folk these illuminating and popular post (i have total of 10 followers as of today, woohooooo!) can lead to aching upper back, shoulder and neck muscles.  The dolphin relieves that pain for me in a matter of minutes. It’s also good for relieving lower back ache.  A client was purchasing these to give as Christmas gifts a few years back.  Sharper image was going out of business and selling them for about $20 bucks each.  I asked her to get me one also. (are yo u starting to see a pattern here. some say i’m cheap, i prefer frugal.) The Budgetnista would be proud of me). This is a purchase that has paid for itself a thousandfold.

Research over the last ten years has directed the attention of bodyworkers and fitness professionals to put more time into releasing myofacial tissue.  Muscles are covered with a sheath of connective tissue (fascia) that helps them glide over surrounding tissues.  This tissue can loose its pliability and stick to adjacent muscles, bones or ligaments. I use foam rolls and my own body weight, to reduce pain and tension resulting from restricted fascia. Foam rollers run anywhere from $15 to $40 depending upon the length, type of foam and manufacturer.

Ball of varying sizes can also be used for myofacial release work. There are balls made specifically for this technique, but tennis balls, soft medicine balls and other firm balls of various sizes have worked just fine for me.

So if you suffer from acute aches and pains and looking for some tools and techniques to help you spell relief. Give these a try. If you need some extra direction, hit me up.

muchpeace,
Kazi

PS. Free Pre-Boot Camp (six sessions) begins this coming Tuesday.
www.mybodytemple.net
www.mybodyfitbootcamp.com
www.twitter.com/50andFit

kazi@mybdoytemple.net

 

Work In, When You Can’t Workout April 16, 2010

Although I’ve been enjoying the outdoors lately, working out in the open air, getting inspiration from the other folks exercising in my local park. There are those days when it rains and I just have to settle for a home gym training session. So is life. Flexibility is my middle name (well, at least for the sake of this post).  When the heavens hand me a lemon. I proceed to make lemon aide.

Simple indoor workout to keep me 50andFit:

20 min. on Schwinn Airdyne Stationary Bike. If you’re not familiar with this piece of equipment, the movable arms allow you to get an upper body (arms), lower body and cardio workout all at once. (I’m really big on efficiency. Just not an hours in the gym kind of guy.)You can even place your feet on the pegs and power the bike using your arms alone. This is a great stationary bike for athletes, beginners and even someone using it for rehab purposes.

I purchased mine used, from someone on Craigs List about 5 years ago (evolution model) for about $150.  It was practically brand new,although the owner had the machine for over 3years. This is often the case with exercise equipment. Folks commonly make the purchase, use the device for a month or two, then it becomes a clothing hanger. One day I’ll tell you how I got a bow flex machine for $0.00.

Added bonus in using the Airdyne: the resistance is provided by a fan which replaces the front wheel. Once you get this baby going, the fan provides a welcomed breeze while you ride.

An alternative for those who already own a bike, is to get a stationary bike stand or trainer which allows you to turn your road bike into a stationary bike.

Add a little music (I like to listen to audio books) and you get your workout indoors.

muchpeace,
Kazi

PS. Free Pre-Boot Camp (six sessions) begins this coming Tuesday.
www.mybodytemple.net
www.mybodyfitbootcamp.com
www.twitter.com/50andFit

 

Believe You Me April 14, 2010

Filed under: Exercise,Health,Lifestyle,Mind,Movement,Wellness — Kazi @ 9:29 pm
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Because I am a fitness professional, people often assume that my philosophy on health revolves around physical exercise.  Nothing could be further from the truth. Physical exercise is a important and integral part of any health and wellness program, but it’s not the be all and end all.

In working with private clients, I try to drive home to them that attaining and maintaining a healthy lifestyle revolves around six key components. They are: diet, exercise, hygiene, sleep, mindset and social support.  These are the bedrock of an effective and holistic healthy lifestyle program.  But if I had to choose one, as the most significant in the effect it has upon a persons success in their attempt to get and stay healthy; I would have to go with mindset.

Your mindset is the mental model that informs your value system, your goals, ethics, self-esteem, social interactions and in fact your reality.  Your belief system is the filter through which everything you experience and perceive is screened to be accepted, rejected or modified.  Some of these beliefs you are very much aware of and others have long ago receded into the unconscious.

When you decide to make some changes in your lifestyle in order to improve your own and your families health, it’s because of the value you have placed on health in your head.  Just as important as your value for health, is your belief in your ability to make the changes necessary and degree of confidence you have in the method or professional you choose to aid you in reaching your goal.

If you approach the task of transforming your lifestyle with a head full of doubts and negative thinking, you are almost sure to fail. Likewise a lack of confidence in the person you have chosen to help you, may very well render you un-coachable.   Both of these attitudes lead to self sabotage.  Fortunately, like behavior, your beliefs and attitudes although deep rooted can be modified.

In essence, when choosing a program that involves any kind of behavior change.  Make sure it addresses the powerful influence played by the unseen, intangible and elusive committee of beliefs.  Once you are successful in getting your head centered in the game, you are guaranteed to be a winner.

“With confidence, you have won before you have started”
Marcus Garvey

muchpeaceluv,
Kazi CPT, CMT

PS. Free Pre-Boot Camp (six sessions) begins this coming Tuesday.
www.mybodytemple.net
www.mybodyfitbootcamp.com
www.twitter.com/50andFit

 

Warm Up Before You Heat Up April 13, 2010

Filed under: Exercise,Fitness,Health,Movement — Kazi @ 2:58 pm
Tags: , , , ,

Hopefully, my readers belong to the committed few who haven’t strayed away from your New Years Health & Fitness resolutions and continue to make exercise an integral part of the Sacred Lifestyle.  The benefits of exercise are well documented throughout medical journals and the general media. So, I will not bore you with my rant on “why exercise.” If you are reading this blog, I assume, you are already convinced and can skip the lecture.

Let’s get straight to the meat of the matter.  To get the benefits of exercise it is necessary that you do it consistently.  I have found that one of the obstacles to being consistent about exercising is injuries incurred while working out.  Sometimes we are so gung-ho about getting in shape, that we leap into exercising head first.  Although this is great as a motivator, it can lead to unnecessary injuries that can side line you for days, weeks or even months.

A few common practices that may lead to exercise related injury are: Using improper form while executing movements.  Pushing yourself too hard or lifting too much weight is another common way people hurt themselves while training.  The one I would like to offer some assistance with today is injury due to lack of properly warming up before going hard in the gym.

Warming up your body is essential to preventing injury to yourself while you are exercising. Here are a few reasons why you want to warm up:

  • a warmed muscle both contracts more forcefully and relaxes more quickly.
  • improves muscle elasticity, also reducing the risk of strains and pulls.
  • reduces the resistance to blood flow and lower stress on the heart.
  • increased Blood Temperature means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance and performance.
  • the range of motion around a joint is increased.
  • the warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy.

In essence, warming up not only helps to prevent injury, it enhances performance and allows you to get the most benefit from your exercise routine.

Here is a video of me demonstrating some dynamic warm up movements developed by fitness professional Loren Landaw.

If you have not been warming up before your workout, try this routine.  I am interested in hearing how this warm up effects your workout routine in general.  So leave me a post after you have tried it for a week or so.

muchpeaceluv,

Kazi- CPT, CMT

PS. Free Pre-Boot Camp begins April 20

www.mybodytemple.net
www.mybodyfitbootcamp.com
www.twitter.com/50andFit

 

Compassionate Confrontation with Comfort April 10, 2010

In the past couple of weeks I have stepped up my own fitness routine to take advantage of the exuberant energy of the season and to prepare for the Spring/Summer season of BodyFit Boot Camp at Branch Brook Park in Newark. Over the years, when exercising at a challenging intensity I’ve become well acquainted with my minds borderline panic reaction to physical stress.

When we exercise our bodies at a level it has not been accustomed to, when we push or get pushed beyond our comfort zone, our mind sounds a crisis scale alarm before we even enter our personal Red Zone. The alarm takes on various tones. Rationalizations- logical, reasonable arguments that support the idea of letting up – “Take it down now and go hard on the next set.” Suddenly remembering something Important and slowing down to “….gather your thoughts.” Or, after the sensation of your lungs and muscles burning, get outright ignorant with some “what da fuk am I doin, this sht is crazy.” (Pardon my french)

On the flip side, exercising at athletic intensity requires a very monitored field of attention. You don’t have the luxury of allowing your thoughts to drift in whichever direction the wind is blowing. The successful (safe, efficient and effective) application of strength, balance, agility, speed, energy transformation and will; to complete a movement or series of movements is tied directly to ones’ ability to stay in the moment.

So a polarity is set up in the psyche, with the thoughts running in one direction and the attention affixed to another. Some may see this as a less than ideal situation. It is most ideal. It is the ideal opportunity for the sedentary man and women to practice an ancient and simple method of gaining physical and psychological strength, simultaneously. Here is a technique I have found useful. Put it to good use.

  1. In safe surroundings. While performing a movement/exercise you have mastered and can execute with proper form.
  2. Allow your attention to remain fixed on the observation of :
  • your movement in space and in your body
  • the breath entering and leaving your body (don’t try to control it)
    3. When your mind begins to make SUGGESTIONS to let up or stop:
  • scan your body for pain
  • if you find pain, observe it, along with your motion and breath
  • do not comment on the suggestions from the mind keep returning your attention to your movement, breath and body

This is the practice of compassionate confrontation with comfort. It yields strength, body awareness and stress resilience. So don’t just read this post and go back to the couch. These holistic benefits will carry over into every aspect of your life. I dear you to take these 5 simple points and see what a difference they will make in your daily wealth, health and wisdom.

Leave me a comment about your experiences with entering your physical discomfort zone.  I would love to hear it.

Kazi

Rise and Shine Your Light Divine

http://mybodytemple.net
http://mybodyfitbootcamp.com
http://twitter.com/50andFIT

 

Vital Signs April 8, 2010

Filed under: Exercise,Health,Wellness — Kazi @ 3:38 pm
Tags: , , , , , ,
A good indicator of your cardiovascular health is your Resting Heart Rate (RHR). Your resting heart rate is the number of times your heart beats in 1 minute, when your body is at rest.  You can take your pulse at you radial artery (wrist) or carotid artery (neck), counting each pulse/beat for 1 min. The most accurate time to do this is before rising from bed in the morning.  A healthy RHR should be below 90 beats/min.


Your resting heart rate is an indicator of what’s called your Stoke Volume, the amount of blood the left ventricle of the heart fills up with before it pumps that blood through your system.  An increase in stroke volume means the heart does not need to pump as often, hence a decrease in RHR.


Regular cardiovascular or endurance exercise (walking, running, cycling, swimming, etc.) can assist in lowering your RHR and improving your heart health. As you become more fit, your RHR should decrease.


Get Out and Move



 

Shaking Up The Parts to Make a Soluble Whole March 30, 2010

Filed under: Health,Uncategorized — Kazi @ 4:41 pm
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The medicine movement arts have been an integral part of mans’ self-healing protocol since our first steps. Movement is essential to the holistic health of all living things. So much so, that we associate prolonged stillness with death. Although the body is the most apparent beneficiary of regular movement, whether recreational, medicinal or ritual; our mental and spiritual bodies also benefit from regular exercise.

In movement arts such as Yoga, Tai Chi and the various forms of ritual dance, movement is supported by measured breathing and guided by healing intention. The resultant dance elicits a bio-energetic tonic that strengthens the body, while stilling the mind and refueling the soul. Three for the price of one. These are truly holistic exercises.


The benefits of movement forms do not demand decades or even years of practice. The calming, vitalizing effects of these simple exercises can be witnessed the very first time they are practiced. We are in fact, genetically prescribed, hormonally prepared and neuro-chemically pre-disposed to reap the rewards of medicinal movement practice. Of course, the more you practice, the more benefits and mastery you accumulate. Some of the recognized benefits that has brought these arts into the mainstream include: improved cardiovascular health, stress reduction, blood pressure reduction, improved balance and coordination, improved mental clarity and creativity to name a few.

Medicine movement is the missing link in your self-healing arsenal. It is the catalyst of the dormant, unseen nutrients in your food, herbal, supplemental regimen. Movement medicine gently shakes up the medicine bottle of your body, mixing and reactivating the settled particles into a soluble, unified life elixir.  The movement arts are to the body temple, what construction workers are to a building project. The engineer and his workers follow the design of the architect to build a structure to the carry out a pre-defined purpose. The workers use all the tools at their disposal (breath, posture, gesture, attention, discipline, visualization, memory, etc.) to transform the building materials (nutrients, oxygen, blood, libido, neuron-transmitters, hormones, etc.) into a temple worthy of inhabitance by the divine.

RISE and SHINE your LIGHT DIVINE

WWW.MYBODYTEMPLE.NET
WWW.MYBODYFITBOOTCAMP.COM

 

The 20 Minute Booty Buster March 18, 2010

Filed under: Exercise,Fitness,Health,Uncategorized — Kazi @ 6:10 pm
Tags: , , , ,

Getting my workout in late tonight, so I’m going to use one of my favorites. It’s ultra efficient as far as time required, equipment needed and bottom line results.

This routine comes from the folks over at Crossfit.com.  It’s one of their baseline workouts.  They call it Angie (the give their workouts girls names).  It’s very simple and mucho effective.
I have modified it for my goals and purposes.

5 pull ups
10 push ups
20 sit ups
40 squats

Do them back to back.
5 Sets
2 min. rest between sets.

This is a great body weight training routine.  Works your heart, lungs, back, shoulders, biceps, grip, chest, triceps, abdominals, quads, hamstrings and glutes.  All in under 20 min.
Sounds easy. Give it a shot.  Let me know how it went.

 

Guess who’s coming to dinner? March 16, 2010

Filed under: Detox,Health,Lifestyle,Uncategorized — Kazi @ 5:03 pm
Tags: , , , ,

When we last tuned in,our hero had been fasting for about 2 days and was experiencing symptoms like voices encouraging him to “just say no” , grab a pizza and stop trying to act like a monk.  Well by day three that all passed.  I fact, I was feeling so good on day 4 (which was my day to break the fast on raw food) that I decided to go an extra day (to teach my self a lesson. Ha).  So on saturday I broke the fast and lived on raw food for the next three days.  Needless to say, I feel great.

Eat Me

I did workout on the third day of the fast.  I was able to get about 1/2 way through the strength training routine I had planned.  But started to feel a bit lite in the head, so I cut the workout short to be on the safe side.  I tried this once before and ended up with the same results.  So, I would concur with most who advise against any type of strenuous activity on a liquid fast.  When you can feel your heart beating in your hands and feet.  It’s not really a good sign.

I broke the fast on simple raw food detox diet of spinach, snow peas, and mushroom salad.  I supplemented this with a miso broth.  These are nutritious, easy to prepare, tasty and have enough fiber to get the old GI system up and running again.  I also took some acidopholus tablets to restoring some good bacteria to my bowels.  The day after I started eating, I began having bowel movements again. Oh yeah, forgot to mention; I didn’t have a bowel movement for about 3 1/2 days.  This is common when fasting if your not also taking some type of laxative.  Or should I say, it’s common for me.

So that’s about it. Not exciting stuff, but I hopefully gave you some insight into what to expect on a short fast/detox (4 days fasting and 3 days raw).  If your interested in incorporating fasting or seasonal detoxing into your lifestyle and would like a personalized program, hit my inbox at  ibnallahskazi@gmail.com

 

I’d forget my breakfast, if I was’nt fasting March 9, 2010

Filed under: Health,Uncategorized — Kazi @ 12:30 pm
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So I’m training a client this morning, guiding her through a  strength training  routine we have done several times before. This time we have  increased weight.  As we complete a set and I reached for a few almonds she keeps on a table in the  work out area (I train clients in their homes, residential gyms, offices, etc.).  After chewing a handful of nuts it hits me “oh shht, I’m fasting today.”

Not the first time this has happened to me over the years.  I have been practicing fasting in various guises over the past 35 years.  In the beginning, I never had this problem. I was always super aware of the fact that I was not eating.  And wanted everyone else to know also.   Now, it’s just another part of my life.  Like exchanging the  fall/winter attire in my closet for spring/summer wear.  Sometime it gets done early in the season.  But some years I find myself digging in the chest for the appropriate seasonal attire after arriving home soaked in sweat from wearing a wool sweater on a 65 degree day.  Eating the almonds was a similar experience.   My first thoughts: “How could you be so forgetful?”  Then my inner slacker kicked in “relax, it’s only a few almonds and she doesn’t even know your fasting.”  Thanks Slacker, I needed that.

So what do I do?  Do I postpone the beginning of my fast until tomorrow (the purist path)?  Should I revise my plans and include almond milk as part of my liquid diet for the next few days?  Or just say “Oops, my bad” and keep it moving.  I’m definitely an oops kind of guy.  So let’s just keep this little hiccup between you and me.

The rest of today will be just water.  So far I’ve downed 2 liters.  Since it’s only day one, I intend to go ahead with my scheduled strength workout for the day.  I’ll let you know how that works out tomorrow.

 

stay tuned for some “ain’t necessarily so” pearls of wisdom March 6, 2010

At 50 years of age I am seeking, experimenting with and embracing ways to use emerging wisdom to balance waning strength.  Juggling with ideas sacred, profane, fun and sometimes frightening. Playing the role of child, brother, father, friend, neighbor, coach, educator, activist, researcher, therapist, wilderness guide, entrepreneur and wanna-be blogger. This blog will serve as a place for me to share thoughts, experiences, experiments, results, questions, stories, encounters, insights, conflicts, confusion, obstacles, progress, plans, images of  the unknown.  About Life, Wisdom, Health and Wealth.  Enjoy the ride.

The blog is a work in progress.  Learning by doing.  Suggestions are welcome.  Comments are encouraged.  Criticism is accepted , though painful. Don’t hesitate to spread the word.