Read any fitness blog and you're bound to find tips on nutrition, new exercises, and ideas for managing your time.  What you may not find are any suggestions on how to chill out.

Finding your own sanctuary is just as important as finding an exercise you enjoy, or a workout buddy, or an energy bar that doesn't taste like chalk-covered cardboard, or a good multivitamin.  For optimal health, you must have a safe, quiet space where your body and mind are quiet too.

Sitting on the couch in front of the TV is NOT a sanctuary; your mind is not at peace in front of a screen.  Make it your goal this week to find a safe, quiet (a little soft music is ok) space where you can be in your own sanctuary for five minutes. 

I have a little meditation corner in my workspace that I use for sitting quietly.  Ultimately, however, my sanctuary is anywhere my dog is (see above).

Where is your sanctuary?

            

Moving Outside the Box

 

Children hang upside down, swing, skip, slide, jump, twirl, leap, climb. They have a developmental imperative to push outside the linear dimensions of earthly movement. It’s called play. As adults, we seldom get the chance to move in all three-dimensions – unless we’re in water. If we don’t actually seek movement that is circular and expansive, everyday life presses us into smaller and smaller ranges of movement. Before we know it, we all but forget about the dimensions of space to the sides and behind us.  For 25 years I practiced the martial art tae kwon do, which developed movement patterns mostly back and forth, side to side. There were, of course, the powerful, explosive spinning kicks. For the most part the practice encouraged movement in lines. But my exploration soon led me to the more circular movements of aerial arts and Gyrotonic® (an complete exercise system that incorporates principals from tai chi, swimming and yoga). As soon as I began to experience my body in a more three dimensional way -- spiraling, waving, arching, curling, hanging upside down, swinging and climbing – I began to feel whole again. I began to feel the physical freedom of a10-year-old. Through the practice of Gyrotonic and its sister version, Gyrokinesis, my muscles elongated. I found space in my joints. Persistent muscular pain and imbalance began to lift. I found a quieter, more fluid, graceful strength. But just as important as muscular freedom, my sense of adventure and confidence also broadened, so when I tried Elizabeth’s Aerialates classes, I found the same sort of playful freedom. But play isn’t easy. It starts with taking the courage to move outside the box life has created. With each reach, swing, spiral, you become stronger and more courageous. This builds muscle and confidence. You are never too old to be young again.

 

Susan Gaines Sevilla

Gyrotonic® Gyrokinesis® trainer - Minneapolis, MN

Metro magazine columnist, Personal Gaines

www.susangaines.com

www.metromag.com

twitter@srgaines

 

 

Photo by Sara Rubinstein, http://rubinsteinphoto.com/

Last night I had the privilege of hearing Jane Goodall speak.  As a girl, she had grand dreams of studying animals and writing books about them.  Look what she did!

Dr. Goodall did not have an easy road.  She was born in an economically disadvantaged family and had to face many obstacles in her career.  Still, she let nothing get in the way of her heart's journey.

Hearing her speak of her incredible journey was immensely inspiring, and I can't help but think about my own dream life and the steps I'm taking to actualize my dreams.  Are your steps on the road to your dreams?

I got this saying in a fortune cookie once:  "You give power to what you give attention to."  (I had to reword it for the title of this blog...I have an M.A. in Comparative Literature and ending a sentence with a preposition REALLY bothers me).

It's taking me a few years, but now I really get what that means.  And let me explain by telling you a story.

I know someone who is really particular about his cars.  REALLY particular.  He has special cleaners for the interior windows, dash, tires, and whitewalls.  He waxes and washes his cars regularly.  He researches gasoline and oils and puts very specific liquids into his cars to enhance their longevity and performance.  As a result of all this, his cars look great, run smoothly, and have excellent resale value.

This same person drinks a lot of beer and soda.  His diet consists primarily of breads, meats (including sausages), and cheese.  He takes blood pressure and cholesterol medication daily.  He admits to having a short temper and has a difficult time controlling his mood.

His cars get a lot of his attention, and thus his cars are a strong area in his life.  His body does not, and it shows in the number of medications he takes, his complaints about back pain, and his erratic mood swings.  His body is a weak area of his life.

Of course, this person would never ADMIT that his cars are more important to him than his body, but what do his actions say?

Our bodies are the vehicles that allow us to move about the world and enjoy our lives.  If we are playing with our children but are tired and our back hurts, isn't that experience with our children compromised?  Isn't my view of the world smaller if I don't have the energy to move around in it?

My question for myself, and for you is:  where do you put your attention?  If there is an area in your life that's important to you, give it your time and attention.  Tell me what happens!

I grew up in a house that considered a potato a vegetable.  Salad was iceberg lettuce with packaged croutons and bacon bits.  Other veggie options included canned green beans with bacon and boiled broccoli with melted Velveeta cheese.  mmmm.

I was fortunate enough to have veggie-loving roommates in San Francisco who also knew how to cook.  The secret to making veggies taste good is:  1.  buy (or grow) really good veggies; 2.  do as little as possible to them so you enhance, not kill or smother, their flavor.

Now that spring is here everyone wants to grill - so here's my little recipe for grilled vegetables.  Everyone in my family loves these - even the cattle farmer!

1.  Get a pile of veggies you like.  I usually use eggplant, zucchini, and a variety of bell peppers.
2.  Cut them in a way so they'll hold up on the grill but not get burned too fast (eggplant takes longer - cut slices about 1/3" thick.  Zucchini and peppers are a little faster.  I cut zucchini in slices lengthwise and cut the peppers into eighths).
3.  Pour a little olive oil over the veggies (you want them to glisten, but you don't want them drenched), then sprinkle on some spices.  You can use fresh or dried.  I like black pepper, oregano, basil, and a little thyme.
4.  Throw them on the grill and watch them carefully.  They'll be done in 5-10 minutes, depending on the veggie, heat of the grill, and how you cut them.

My family's grilling this weekend and oh - look at that!  My brother just send me a text asking me to bring some veggies!

I know it's been a bit since my last post.  Since my last post, my dog had 6 visits to urgent care.  Not surprisingly, I was sick for a week after he got better.  I know the stress of dealing with all of that negatively affected my immune system, and for all of last week I was down for the count. 

I took a lil' run today - LITTLE - but I was out there.  Feeling the sun on my face, the breath in my semi-clogged lungs, and the heart beating in my chest brought me new energy and motiviation to make health a daily priority - REGARDLESS of whatever events are going on in my life.   Here are a few things that I've noticed helps me feel energetic, clear-headed, content, and strong.   Tell me - what am I missing?

1.  Get plenty of quality sleep each night.  For me, that's about 8 hours.
2.  Meditate daily.  I've noticed when I meditate regularly I need less sleep (6-7 hours) and wake feeling rested and alive - not groggy.
3.  Move.  At the very least I walk my dog daily.  I like to get 3-4 good cardio workouts in a week and 3 strength training workouts.  I also like to take a pilates reformer class weekly.  If I have time for an extra treat, it's a yoga class.  Sounds like a lot.  I do what I can, but I've noticed if I do SOMETHING every day everything works better.
4.  Drink water.  Lots.
5.  Eat clean meals.  Veggies, rice, lean protein (for me, fish or egg whites), oatmeal, fruit, etc.

What activities are a part of your daily life?

You've mastered the negative pull-up...now it's time for the real thing!  Here's a video to help you.

I have three women in a class right now who have made a commitment to do a pull-up in 2010.  I have another client who started doing Aerialates with me a few months ago and she can already do two underhand-grip pull-ups.

Pulling up your body by your own strength is empowering.  I want your pull-up stories, people!!

You've heard it a hundred times, right?  Breakfast is the most important meal of the day.  People who maintain a healthy weight eat breakfast.  It's all TRUE.

If you think you don't have time in the morning to eat a healthy breakfast, you're wrong.  Here's an easy, healthy breakfast I made a couple of weeks ago when my parents were in town:  Crock-pot Oatmeal!

Get a canister of steel-cut oats.  Steel-cut oats are YUMMY but they do take 25-30 minutes to cook.  To save yourself time, make them in the crock-pot! Set up your crock-pot before you go to bed.  Put in the oatmeal and lowfat milk (follow the package's instructions on amount of each for number of desired servings).  You may want to add a smidge more liquid than what the package calls for since it will be cooking overnight.  You can add some dried fruit (I like currants, but raisins and dates are good too), cinnamon, and nutmeg.  Cover and set on the lowest setting to cook overnight.  When you wake up, your breakfast is ready!  The nice thing about this is that even if people in your home wake at different times, they all can have a warm, hearty, and healthy breakfast.  Done!

I recently posted a workout that you can do at home without any fancy equipment.  I know there's at least ONE of you that's been doing that workout diligently and is craving more...
so here it is, your gym in a box for only 20 bucks:  Powerhouse Hit the Deck 



My colleague and friend Jenny Evans created a workout that you can do anytime, anywhere, without any equipment.  Powerhouse Hit the Deck is a stack of cards with exericses and a timer.  You pick a level and set the timer; do the exercise on your first card.  When the timer beeps, pick another card!  Easy!  And just in case you are wondering..."is this really a good workout?" Just look at Jenny (the person on the cards).  She's ripped and doesn't have a gym membership.  Enough said.

Have fun!

Now that you've mastered how to hang form a pull-up bar you can work towards doing a pull-up.  If you can't do pull-ups yet, start with negative pull-ups.  You'll step on a chair so you can get above the bar, hang, then lower yourself slowly.  Here's a video that gives a great demonstration.  The one thing I would suggest you change from what's shown in the video is to grip the bar with your palms facing away from you, as you did for the hanging exercise.  There's nothing 'wrong' with gripping the bar with your palms facing you, but the palms away will engage your back muscles more and is the aerialist's pull-up of choice.  Have fun!