Tantra Yoga is a much more complex subject than many of us realize. For most westerners, the first word that comes to mind when they hear Tantra is “sex”. Though ritual sexual practice is employed in the “left handed” school of Tantra, it makes up a small part of a much larger and varied practice. The “right handed” path of Tantra is actually a celibate tradition.

Two of the most common English translations of the word Tantra are “weaving,” in the sense of unifying many contradictory aspects of the self into one harmonious whole; and “expansion,” in the sense that as this unity is achieved, we can grow and expand into joy.

Tantra originated in India around 5000 B.C. through the worship of the Hindu god Shiva and his consort, the goddess Shakti. Shiva represents the embodiment of pure consciousness in its most ecstatic state, and Shakti as the embodiment of pure energy. The Hindus believed that by uniting both spiritually and sexually with Shiva, Shakti gave form to his spirit and created the universe. Tantra’s origins are that of a rebellion against the repressive, moralistic codes of the Brahmins, the Hindu priesthood, particularly the belief that sexuality must be denied in order to attain enlightenment. By contrast, Tantra views the creation of the world as an erotic act of love.

Tantra has also influenced many esoteric schools of Buddhism, in addition to Hinduism. It has also influenced the Sikh, Bon and Jain religious traditions. It even influenced Western religious history through the ecstatic cult of the Greek god Dionysius around 2000 BC.

Tantric Yoga has also greatly influenced most of our knowledge of Yoga and the subtle body. The practices of mantra (chanting) asana (yoga postures), breath-regulation (pranayama), mental (mantric) fixation (dharana), meditation (dhyana), and mudra, all have their origins in Tantra. The subtle body (sukshma sharira) with its energy centers (chakras, adharas, etc) and channels (nadis), as well as the phenomenon of Kundalini Shakti, are just some of the tenets of Tantra Yoga. Some of these practices have roots in other sacred texts, such as the Hindu Upanishads and the Yoga Sutra as well; but, they were greatly expanded upon through the development of Tantra.

In Buddhism, Tantra had a major influence on the Vajrayana practices.  According to the Tibetan Buddhist Tantric master Lama Thubten Yeshe, “each one of us is a union of all universal energy. Everything that we need in order to be complete is within us right at this very moment. It is simply a matter of being able to recognize it. This is the tantric approach.”

Where many mainstream traditions and religious beliefs see the world as a trap or illusion, and carry an attitude of distrust toward the body and its capacity to experience pleasure, Tantra insists that the world is the manifestation of divinity, and all experience has the potential to help us reach enlightenment. Rather than regard embodied life as a defilement to be purified, Tantra maintains that embodiment is a blessing and a necessary vehicle for enlightenment.

A tantric path can be explored either alone, or with a partner. Because of the wide range of communities and practices covered by the term “Tantra” it can be challenging to find suitable teachers and begin a regular practice. Many Tantric teachers maintain the importance of seeking out a guru, or master teacher, and taking plenty of time to connect with the subtle body in non-sexual ways before beginning to work with Kundalini energy.

Rod Stryker, a teacher of right-hand Tantra, who studied with Tantra master Yogiraj Man Finger and is also an initiate in the tradition of Tantric master Sri Vidya, has two suggestions of good questions to contemplate when seeking a master to study from:

1) To what extent do the teachings live within the teacher and in their relationships?

2) To what extent do the teachings live in the lives of this teacher’s students?

References:

1. Anand, Margot. The art of Sexual Ecstasy. Penguin. New York, 1989.

2. www.wikipedia.com/Tantra

3. http://www.reuniting.info/wisdom/classic_tantra_vairagya_neotantrism

4. http://www.yogajournal.com/wisdom/463?page=1

Watch your Healthy Beginnings for sign ups!

Julie ready to launch!

YOU?  FREE GLYCOBIOLOGY LECTURE

Come listen to guest speakers from Colorado Springs teach about the critical and fascinating science of Glycobiology. Learn why this science matters for your healthy immune function.  Friday, September 16 @ 7pm Dr. Gerber’s Medical Clinic 1225 Westfield Ave, Reno Contact Angie for more information: lalaw803@msn.com or (775) 354-0738

INCREASE METABOLISM TO LOSE WEIGHT

PERMANENTLY! FREE CONSULTATION!

Lose weight permanently! Human chorionic gonadotropin (hCG) is a hormone that has been used since the 1940s to stimulate weight loss by targeting and mobilizing non-essential fat into the bloodstream. The RIMC HCG DIET is a medically supervised weight loss program that allows patients to safely lose 0.5-1 lb a day without feeling hungry. Learn how to burn fat while decreasing appetite and improving energy with hCG by contacting Reno Integrative Medical Center for your free consultation at (775) 829-1009 or www.renointegrative.com

REIKI AND CHRONIC PAIN

Many clients comment that Reiki does reduce or remove the intensity of pain. Reiki also balances your body energies, induces relaxation, reduces stress, removes energy blockages, aids in detoxifying the body.  An ancient Japanese method.  A spiritually guided life force energy that promotes healing. Call Betty Franklin, Reiki Master, Deeksha/Oneness Blessing Giver, Ear Candling, Tarot & Angel Card readings to learn more.Serving Carson Valley, Reno, Lake Tahoe Regions. (775) 790-0767

FIGHT FOR AIR RUN

Celebrating its 10th year, the American Lung Association in Nevada is hosting its annual Fight for Air Run/Walk. Funds raised are used to further the organization’s efforts to save lives by advocating for clean air and lung health. The event features a half marathon, 10K and 5K run and also a One Mile Kids Run for children 14 and younger. Sunday, September 11 at Damonte Ranch High School, 10500 Rio Wrangler Parkway. Expo and registration open at 7:15 a.m.; run begins at 8:15 a.m.; event ends around noon. Event information and registration at www.FightForAirRunWalk.org or call (775) 829-5864

Leave it to the Europeans to lead the way on fitness ideas. For example, in the 1980’s no one used trekking poles to help them get up the slopes of hills. We just gutted it out–with knee pain as the result. Once Europeans brought their “ski poles” across the pond, their value rapidly became obvious to us. Now, a new trend is heading our way–Nordic Walking. Most readers have no idea what Nordic Walking is. They may say “Oh, you mean walking with sticks?” If you do see folks Nordic Walking, you might be tempted to shout out “Where’s the snow?” Being fit and being in shape is a goal for most Healthy Beginnings readers. Nordic Walking might be the answer for you.

First, let’s talk about what Nordic Walking is. It all started in the mid 1990’s. The Finns are avid cross-country skiers. To keep in shape during the off season, they pioneered the piece of gym equipment called the Nordic Track. This large machine featured sliding slats (reminiscent of skis) and a pulley system to work the upper body. Today, most of those machines are in museums and were replaced by the Elliptical Trainer. When used properly, the movable pull handles work the upper body.

The poles one would use during Nordic Walking are telescoping, and are adjusted to the individual, such that the forearm is horizontal to the ground. The poles are high strength aluminum, or even carbon fiber. They are feather light. The proper technique is to slightly drag the poles and keep them behind you at a 45 degree angle as you walk normally, with a left/right arm swing. You slightly push the pole into the ground to help propel you forward. This little action brings the triceps into action. By getting resistance into your walk, you involve muscles that normally would not get exercise. Even speed walking utilizes only about 70 percent of the body’s muscles. Nordic Walking ups that to 90 percent. To feed these muscles, your heart pumps more blood, raising your heart rate (this is good). More oxygen is needed to produce the energy you need, so you breather better. Normal walking causes blood to pool in the extremities leading to puffy fingers–not with Nordic Walking.

To validate the benefits, the prestigious Cooper Aerobics Center in Dallas did a study comparing normal walking with Nordic Walking. Dr Kenneth Cooper is the leading researcher in aerobic health–he coined the word “aerobics.” Dr. Cooper’s top five exercises that provide aerobic benefit are: cross-country skiing, swimming, running, cycling and walking. Nordic Walking fits perfectly. Comparing the two forms of walking, their study revealed that Nordic Walking burned an average of 20 percent more calories, with some individuals consuming up to 46 percent more than the walkers. Their heart rates went up 6 percent and oxygen intake increased up to 20 percent. All this with no perceived extra exertion and no knee or joint pain. In addition, the back is supported and causes the walker to be more upright. Upwards of 8 million people in Europe Nordic Walk for fitness; half a million of those in Finland alone! The activity is emerging in the USA. One additional benefit of using poles–you carry a level of protection against snakes, dogs and other hostile critters!

Sound good? Can you just use your trekking poles and get the same benefits? “Trekking” or “Hiking” poles (synonyms) are great for mountaineering. Going uphill they take about 5 percent of the work off your lower body and they relieve the stress on aging knees while going downhill. But, they are designed for steep grades and for supporting heavy loads. Backpacking with trekking poles is much easier. A good test is to compare and contrast Nordic Walking and Trekking poles with a bicycle analogy. Can you ride a road bike on a single track in the hills? Yes, but the high pressure tires, thin saddle and dropped handle bars would make for a very unpleasant experience. Could you ride a mountain bike on road trips? Yes, but the low pressure, knobby tires and aggressive configuration would be very uncomfortable. Each is designed with a specific application in mind. Nordic Walking is the road bike and trekking is the mountain bike. Each is optimized for its purpose. Nordic Walking poles are extremely lightweight–merely eight ounces each. They are thin and not intended to support a 150+ pound person on steep slopes. Nordic Walking is generally done on level paths or areas with only slight hills. For fitness, the idea is simple: push into the ground. It’s NOT intensity–it is consistency. Those little pushes add up. The triceps glow after just a few minutes. The strap system on trekking poles is designed to support the body weight (when used properly) while the Nordic Walking strap merely brings the pole forward with almost no gripping of the handle. Again, the intent is aerobic fitness. This is low intensity walking involving unused muscles to elevate heart rates over sustained period. With experience, the Nordic Walker can introduce a slight torso roll to get the lats and core muscles active. Finally, Nordic Walking is fun, it’s social and folks talk as they walk. Groups go around parks or even in shopping malls with rubber tips on their poles.

Interested in giving it a try? Healthy Beginnings is bringing Rick Deutsch up from San Jose on August 12th to teach sessions at the Sparks Marina. He’s an American Nordic Walking Association certified instructor. You might know him better as Mr. Half Dome, having hiked to the summit 28 times; and he authored the only guide book on doing this hike, “One Best Hike: Yosemite’s Half Dome.” He’ll have loaner poles for the 1-hour sessions, so you can experience the benefits of Nordic Walking. 1-hour classes will be held at 1 pm, 2 pm and 3 pm. They are $25 and pre-registration is required. Only 10 people per session. Call 775-828-1309 to book your spot now.

The benefit of having a strong core, which is the foundation of your body’s strength, is being able to perform all powerful movements, beginning from the center of the body outwards. The core, or rectus abdominals, improves your posture and prevents injuries (it will save your back damn it). It also helps develop functional strength (Yes, that mighty strength I religiously speak about and what your fat bodybuilder buddies probably lack). This summer, you will have to perform an endless amount of crunches and sit-ups in order to build a six-pack…NONSENSE! Just go out and try paddleboarding; you will have the best time of your life and also strengthen your mid section at the same time, without being a slave of the gym and also, not to mention, release some stress…

ONE EXCERCISE:

The reason why I have been able to maintain my six-pack at the age of 43, without even doing countless sit-ups at the gym, is because I have incorporated exercises into my daily routine, along with my paddling workout routine; which recruit all of the muscle fibers of the body that hit deep within the muscle tissue. This is also vital for removing the annoying layer of fat that sits in the lower part of your stomach.

TWO DIET:

The second important thing you will need to do is to focus on a low caloric diet. Even someone like me has to watch his or her diet, if building a six-pack is the goal–something that I’m currently doing–because the fat will just build up, keep coming back and just sit there. Now, I don’t expect you to scale back on building your muscles, just in order to rip your abs to shreds. No, no, no! But what you should do is focus on eating the right foods for your abs and live an 80% – 20% lifestyle.

THREE SUPERDIET:

1.            Almonds and nuts

2.            Beans and Hummus

3.            Spinach and Green Veggies

4.            Dairy Products

5.            Oatmeal

6.            Eggs

7.            Lean Meats

8.            Peanut Butter

9.            Olive Oil

10.           Whole-Grain Bread and Cereals

11.            Whey Powder

12.            Berries and Fruit

FOUR PADDLINGFITNESS:

1.            Sprints

2.            Intervals

3.            Long distance

4.            Yoga

Resources:

1.            http://www.supntx.com/balance.asp

2.            http://www.paddlecorefitness.com/

For more info, contact Lakeshore Paddleboard Company at (775) 852-9100.

Photo: PeterSpain.com

Stand Up Paddling is new to some, but it’s actually an ancient way of travel. Centuries ago, native Hawaiians, Indians and Europeans used this form of paddling to cross various types of water ways. The boards were carved out of wood, weighing in at about 80 pounds. Some findings show that Native Americans built boards out of Tully weeds that were tied to each other, to form a stand up paddle board/boat. They used a long pole, with a blade at the end, as their paddle.

Five years ago, this ancient way of travel became a sport! It was first introduced to the modern day crowd in Waikiki, by the Waikiki boys. These five young friends had a surf business, taking photos of people learning how to surf.

They decided they needed a way to take more photos of their clients while standing on their surf boards. So, they started making longer paddles by taping broom sticks to their outrigger paddles; and they also built large wide custom boards to accommodate their needs. Since then, the sport started growing at warp speed.

For those who are new to this fun, easy-to-do sport, it should be known that anyone can do it. For instance, Jaden Tessier, who has a congenital heart defect (he only lives off of one ventricle, instead of the two) is able to use a Stand Up Paddleboard. He is not able to do what most other active kids can do, such as football, baseball, basketball, etc., but he is able to paddle and get a great cardio workout, while still enjoying the outdoors; which he really loves to do!

The top six health benefits to Stand Up Paddling are:

1) Strengthens the Core

2) Builds Endurance

3) Builds Balance

4) Peace of Mind

5) New perspective on Life

6) Five Minute Learning Curve

Stand Up Paddle boarding can be done anywhere, in any type of water. You can paddle on lakes, rivers, oceans and canals; basically, anywhere there’s a good source of water, year round.

Equipment:

1) Board

2) Paddle

3) Water

4) Sun Screen

With sports such as Kayaking, Windsurfing and Kiteboarding, you have a lot of extra stuff dragging you down! Not with Stand Up Paddleboarding. It seems that many people get bored with sports; you try a new sport and then a year or later that “bug” tapers off. Most likely it’s the lack of interest, or because there’s too much stuff to drag around; too heavy to lift back and fourth, or fill’s up the entire garage after a year of collecting all the gadgets that go along with that particular sport. Why go through all that hassle? Stand Up Paddling is like getting into your car, driving to a destination, putting on a pair of shoes and then going on a trail run.

It seems that here in northern Nevada people are not as keen to the waters as those who live on the coast. However, this sport is more unique than any other sport because you can go to almost any body of water, put your board in and start paddling. Don’t worry, you will not fall in; it’s not top heavy like a kayak, it’s actually really easy to stand on; especially on the Lakeshore Paddleboard Company resort boards, which primarily caters to the beginner/novice paddler.

Plus, there is only a five minute learning curve, as you need only a paddle to help move swiftly though the open water.

It’s hard to believe, but 30 minutes of paddleboarding is equal to six miles of running. Before you knock it, try it. During your first time with the board, you’ll feel a complete body workout, from your head to your toes. This sport works the entire body because you have to stabilize yourself on a 12’6” x 33” board through wind, chop, or better yet paddling on water as smooth as glass, which is what truly makes this sport so fun! Picture Lake Tahoe on a hot summer’s day; you can see directly beneath you, the visibility is amazing, as fish swim right under your board.

Weight loss is yet another benefit of paddleboarding. One paddleboarder began his journey with this sport 15 pounds overweight and from an extreme sport background, breaking almost every bone in his body throughout his life. He was looking to shed some pounds and do so while having fun, with his family and friends; and to find a sport that he could enjoy as he got older. He said that paddleboarding changed his life as he can still compete, get fit and have fun while doing it.

Lakeshore Paddleboard Company, a local Reno company, has been involved with this new sport since its inception. “We are so stoked to be on the forefront of this sport,” a representative said. The New York Times cites it as the fastest growing sport in the world, as after only four years in the true making of this sport, the Olympic committee is looking to debut Stand Up Paddleboarding in the 2012 Summer Olympics in England. The Lakeshore Paddleboard Company rep said “we are hoping that our new 2011 Stealth race boards could be the one chosen in the 12’ 6” or 14’ ELITE classes.”

This summer, go out and try the fastest growing sport in the world! It will leave you wondering why water sports enthusiasts are just now Standing Up.

References:

1. http://www.supsurfmag.com/health-for-stand-up-paddlers/health-and-fitness/

For more info, contact: Lakeshore Paddleboard Company at (775) 852-9100 or visit online at www.lpc-sup.com.

This month, we used a beautiful photo of a Stand Up Paddleboarder, in Sand Harbor on Lake Tahoe. Stand Up Paddleboarding is becoming the fastest growing sport in the world. Look for the article “Stand Up Paddle” to learn more about this fun and easy-to-do sport!

Beyond our cover, the month of May signifies growth and renewal. As we rapidly approach summer, we begin to shed our “fat,” so to speak. During the winter months, especially in colder climates, our bodies naturally bulk up, or hold on to that extra fat, in order to retain heat. When spring rolls around, and we become more active, the fat is no longer needed.

This is true for our mental, emotional and spiritual state of being as well. During the winter months, each aspect of our being is focused on its primal instinct of survival; we become more machine-like, pushing ourselves through sleepy days, while longing for light and warmth.

Now is the time to breathe in the life around you. Let go of the gloomy days that recently filled your past…try something new. Pick up a Stand Up Paddleboard, give wheatgrass a try or let laughter fill your lungs as you engage in Improv theatre. Whatever you do, make sure to pause every once in a while; and become witness to the ebb and flow of creation that perpetuates your journey of life.

Photo Credit: Peter Spain, peterspain.com

We all have a story. I have a story. It’s a similar story heard everywhere. My life was unhappy; I hit bottom and spent too much time there. But, it’s what I did with it that matters. I finally started to look at myself. In looking at myself, I began asking myself questions. What happened? Where did things go wrong? Continuous questions kept showing up, none of which got me closer to an answer. But something really cool was starting to happen, without me even realizing it. I was in the beginning steps of looking at myself. As time passed, I found myself tuning to three questions that stuck with me. Why do I think the way I think? Why do I feel the way I feel? Why do I behave the way I behave?

I was turning to friends more and more, asking for their insight. I was really lucky to know those who were willing to listen. Through these conversations with my friends, we realized that I should seek out more sources. Especially since I was starting to question things of my existence and what it means to be alive.

I started reading books and listening to anyone’s recommendations. Then I found Emei Qigong; this vast, ancient, complex system of mind, body and spirit. I was so fortunate to meet Grandmaster Fu and receive an introduction of Emei Qigong in such easy to follow terms that even I could see and understand.

So what is Emei Qigong? Emei qigong offers the idea that we are conceived into existence pure and unaffected. Then, life starts to take place and its effects can be harmful and hurtful. I spent so much time in pursuit of dreams, but they were never my dreams. I found myself saying, “this isn’t my life.” In qigong we are taught that our mind, body and spirit have a memory of this earlier time and place. Through use of the system of Emei Qigong and its movements and mind intention, one can tap into this memory and help the body do what it naturally knows how to do; to heal and restore itself. By gradually incorporating qigong into my day, I noticed how areas of my body started to loosen up, making it easier and more enjoyable to go about my day. It also helped to bring fourth any feelings from my past. Providing me with the chance to revisit and find resolution towards people and events I carried with me. This helped me find forgiveness and freed me of any ill will. Qigong helped me find and heal what lies within, and in doing so, revealed how I’m connected to what lies beyond. In many ways, I’m still the same person that I was before I started my pursuit of self, I am just happier.

References:

1. www.emeiqigong.us

For more info, contact Happy Heart Qigong at (775) 843-7899.

After a serious injury, piles of medications and treatments that were not working, I turned to Qigong for help. This experience led me down a path toward healing and serenity.

My injury occurred during one of my regular shifts as a flight attendant. It was a normal day, which always included assisting customers with their luggage. As I was helping one gentleman lift his bag up over our heads, he let go and the heavy bag landed on my head, neck and shoulders. I ended up with injuries that would change my life: two ruptured discs in my neck and a torn rotator cuff.

I did what most of us do and went to see the doctor. My doctor prescribed me some muscle relaxers, pain medication and anti-inflammatory medication and sent me home. After about a month of taking medications, I decided to see another doctor. This doctor continued to prescribe the same medications and had me start physical therapy. At the time of the accident, my neck mobility was about 30-40 percent. This new doctor informed me that I would be a candidate for neck surgery. He explained that they would fuse my C5-C6 vertebrae together and that if I chose this route of treatment, the best case scenario for my neck would be 60-70 percent mobility. My doctor also suggested that my airline pay to send me back to school because he did not want me performing certain aspects of my job. He mentioned that he would most likely recommend that I be put on permanent disability. Hearing this diagnosis and treatment plan left me feeling extremely discouraged. I felt hopeless in thinking that my whole life was changing, and not for the better. At 29 years old, I was going to have major physical limitations to my body and have to give up a job that I truly loved.

I shared these feelings and concerns with a friend of mine and he suggested I see a couple that did Japanese restoration massage. I was getting some relief from the massage and physical therapy, but was still in quite a bit of pain. One day, I noticed the word “Qigong” on their business card and asked them what that was? He said, “I think it will really help you.” We began practicing qigong once a week and continued for about three months. They informed me that a Grandmaster of Emei Qigong was teaching a four day seminar in San Francisco. So I decided to go to the seminar.

I came home from the level one seminar and continued practicing a form called Wuji Gong . I practiced this for the next six months and noticed that I had feeling again in my elbow and fingers that were previously numb. The sharp pain I felt in my neck and shoulder started to dissipate. I started noticing tingling and heat sensations in my body. I felt movement inside my body and the pain was starting to go away. I could feel positive changes in my attitude and my hopelessness was being replaced with hope and optimism. I started thinking that there really was something to this practice called Emei Qigong.

I discovered a type of healing that was working to heal so many things in my life that not only included my physical body and injuries, but my emotional state and my spirit. So I continued to study with Grandmaster Fu Wei Zhong in taking levels one, two, three and four over the next five years. During these teachings, I learned many techniques that have not only alleviated pain in my body but have helped balance my emotional state so I can continue to experience self- awareness and spiritual development.

Qigong’s origin dates back at least 5000 years. The word “Qi” means life force, breath or energy and the word “Gong” means practice or cultivation over time. Emei Qigong was formed in 1227 AD, so it has been around for roughly 800 years. Emei Qigong comes from one of the three Buddhist Mountains in China. There are many types of qigong that are practiced in China and throughout the world; Emei Qigong focuses on healing, self-awareness, virtue and spiritual development.

Emei Qigong’s knowledge and practice was developed from 3600 different schools of thought that include Buddhism, Daoism, traditional Chinese medicine,  ancient Chinese philosophies,  astrology and nutrition, to name a few. This comprehensive system was passed down from lineage holder to lineage holder, in order to maintain the purity of knowledge and information that is at its core. Grandmaster Fu Wei Zhong is the 13th and current lineage holder of Emei qigong. His goal is “to pass on all his knowledge and Emei qigong’s teachings to alleviate much of the suffering in the world, so humanity can shine like the sun.”

Emei qigong focuses on self-healing first so that you can then help in healing others. Some of the techniques Emei qigong teaches are Wuji Gong, meditation, feeling Qi, understanding the five causes of illness, Emei sacred healing sounds, Qi information healing, Qi transmission healing and the theories that go along with them.

References:

1. www.emeiqigong.us

2. The Healing Arts of Emei Qigong  by Fu Wei Zhong

For more info, contact Happy Heart Qigong at (775) 843-7899

Usually, when I reach for a book on health, fitness or nutrition, I do not go for the one with a massive, ripped bicep on the cover; regardless if it is a female or male bicep. My mind would subconsciously pass right over that type of book because, quite frankly, there is no part of me that wants to look like that bicep. Well, sometimes you can’t judge a book by its cover.

Author Nick Nilsson wrote “Muscle Explosion, 28 Days to Maximum Mass,” mainly for people looking to gain muscle mass. “It forces the body to build muscle. It’s a really good program for hard-gainers,” Nilsson said. It is literally a 28 day program that allows you to build muscle and strength in a very short period of time. The second week of the program compresses six months of training into one week.

The book also covers basic nutrition and supplementation, which are both considered a large part of the program’s success. The actual program is laid out at the beginning of the book, in an easy-to-follow grid format, where the rest of the book provides details around each aspect of the program. There are also photos of suggested exercises that illustrate proper form and follow through.

So, what’s the big deal? How does this book differ from all of the other body-building books? Nilsson’s approach is definitely not the norm. He shakes it up with innovative methods of building muscle and strength, helping a person gain five to 10 pounds of muscle in one month. Reducing your caloric intake to low levels, eliminating protein and overtraining are just a few of the strategies he uses.

I am always up for something new and diverse, but the look of that bicep haunts me. “Women don’t have the hormonal capability to get completely ripped, so they would not end up looking like a female body builder,” Nilsson said. But, I don’t really need to gain muscle. I just want to be lean and strong, so I can run and ski longer, without the fatigue.

Nilsson said that I could mitigate the weight gain by keeping my caloric intake lower than what he recommends. Then, I would see the muscle strength increase, but not the muscle mass. That sounds great to me. If I can increase muscle strength, I will increase my endurance, which will benefit me in all of the activities I participate in. Overall, it sounds like a program I would like to try.

To purchase book:

http://www.fitstep.com/muscle-explosion/purchase-muscle-explosion.htm

It’s all about having a partner to get through most things in life, especially dieting. My friend, Marjorie, a stay-at-home mom like myself, and I always started our diets together and ended together. After starving ourselves for a week, we felt so deprived; we would scarf down a large popcorn and soda at the movie theater, after, of course, trying out the new restaurant that just opened. It all changed after I heard about a product from a local vitamin store. The product is called HCG. After reading about the product, I was excited and told Marjorie about it. It touted fast and effective weight loss; best of all, it would re-set your metabolism after you finished the drops.

We did our due diligence on the internet and felt this was something that could work for us. We chose the drops instead of the doctor administered shots because of the cost (less than 10 percent of the doctor’s cost) and the time savings of not having to go to the doctor’s office every week for the shots. We both decided that this was going to be our last attempt at dieting, and if it didn’t work, we weren’t going on another diet…ever again!

This is our journey…cravings, gorges, ups, downs. We’re both so excited about our progress, and how quickly we could drop the pounds, we were asked if we could share our story.

Days 1 and 2–eat whatever you want and as much as you want.
We had fun gorging at our favorite restaurants…Ate and Ate…liking this diet so far!
Gained: 2 pounds…yikes!

Day 3–reality sets in quickly.
4 oz of meat? That’s so tiny. Not so thrilled about the small amount of food. Drinking lots of tea.
Lost: 2 pounds…Phew!

Days 4-11–we are well into the diet.
We both had cravings this week. Texted Marjorie because I wanted some salty potato chips.  She told me to step out of the kitchen and go lay down. I did that. We also both had headaches and felt a little tired. Lying down really helped; drank more water and tea.
Lost: 7 pounds – real progress

Days 12-19–We are over the hard part.
We love the hazelnut and chocolate flavored Stevia in our coffee and the chocolate over the strawberries! We both tried asparagus soup with chicken…wow, so good. We also took pictures of meals that we cooked and texted it to each other. There are so many recipes out there if you look. That was a lot of fun. Unfortunately, during this week, I cheated and ate pizza and chicken wings. On those days, I didn’t lose any weight. Marjorie never cheats; she’s such an inspiration to me. I always go back on track, with her help!
Lost: 4 pounds

Day 20-27–The last week on the HCG drops.
We are both surprised that we get full at 500 calories a day. We both look forward to our meals and really love the chicken and beef chili and the strawberry smoothie. Drinking lots of water and tea helps too. We drink the Chamomile and Yerba Mate teas.
Lost: 6 pounds (even with a little cheating this week also)

Days 28-30–End of our 30 days.
Off the drops these last two days but still ate 500 calories. We’re both feeling wonderful and are amazed that we lost 17 pounds in 27 days.

After days 28 through 30, we introduced more calories and are working out at the gym. We lost 3 more pounds, 20 pounds total, since and are still counting. Our metabolism is re-set and we both have more energy; the best thing is that all our clothes hanging in our closet, clothing we’ve held onto until we lost weight, all fit and now some are way too big. Now, we are trained and educated to eat healthy and make better choices when it comes to snacking at home or when at a restaurant. We’ve also learned that feeding our bodies with a little protein, lots of vegetables and some fruit will keep our bodies healthy and fit.

Get a partner and start feeling like yourself again. We are so glad we did this LAST diet together! HCG was a great way to lose weight quickly and we would recommend the product to anyone who can dedicate 30 days to lose 20 plus pounds. Make sure you do your research on the product before starting the diet and if you decide to try the diet, be sure to get the drops from a reputable distributor or health food store.

About the author: Lynn Kehoe is a stay-at-home mom with two children, Jenny age 12 and Nick age 10. Her children’s active lifestyle often makes it hard for her to cook healthy meals, which lead to too many stops at fast food restaurants.

Editor Note: as with any diet you may want to consult your physician before trying.

Hitting plateaus during a weight loss program can be a motivation buster. But if you know what’s going on inside, you will welcome that plateau!

A plateau is nothing more than a short period of time, during which your body temporarily resists losing weight. Even though you are following your program carefully, and may be in ketosis (burning fat instead of muscle or carbohydrates), if the same number on the scale stubbornly stares back at you, fear not.

But if you allow them to, plateaus can undermine your self confidence and leave you wondering whether the program “works,” and this can even cause you to overeat out of sheer frustration. That is why it is so important to understand what plateaus are, why they occur and how to move beyond them.

So why do they occur? Sometimes you hit a plateau when you return to a weight to which your body is accustomed. Let’s say you started the program weighing 160 pounds, and want to get back down to your ideal weight of 125. If you weighed 135 for years, you may experience a plateau when your body returns to 135. It is called a “body memory” plateau. This kind of plateau is common. No one really understands exactly why, but on literally every kind of food program, it happens. However, if you stay on your program, you will continue to release fat.

Let’s look at the process of a weight loss plateau. We all know that in order to lose weight, we need to create a calorie deficit. So we eat less or eat different foods. During that time, our body still requires the same amount of energy, so it starts using up energy stores (usually lean muscle unless we are on a protein rich diet and exercising regularly). This causes a lowered metabolism, just what we don’t want.

The initial weight loss slows down as we progressively lose further lean mass, until we reach a point where the calorie deficit is so small that it no longer has any effect on fat loss. We have reached that dreaded weight loss plateau. What this means is that our body gradually adapted to match our new energy intake, and we now require less energy to maintain the new weight. There is a second effect, because as the body becomes progressively lighter, less calories are burned during our daily movements, so the overall energy expenditure also reduces.

Something has to change. We have to take more steps per day, change the types of food we are eating or spend a couple of days eating protein only, or do all three. That change seems to jump-start the weight loss and we begin to resume losing fat instead of protein (lean mass). So, plateaus are just adjustment times for the body.

What changes can we make? We can zigzag, which is a name for calorie cycling. In other words, if you’re on a 1500 calorie diet, you can eat 1200 one day and 1800 the next so that the total you ingest is still the same for the week. If you are on a protein-rich gram-counting diet, you may start eating more protein and less fruit and vegetables and get more exercise, including strength training. A person needs to keep their body guessing!

If you are not doing strength training during a diet to begin with, you should definitely start. Working your muscles in this way will help strengthen bone tissue, increase lean mass and boost your metabolism. Try changing your exercise routine. Instead of walking, try swimming or cycling, anything that will change the way your body is working. Again, keep your body guessing, and don’t obsess about it. Learn to eat more intuitively. Every person is unique and we all know how our bodies respond to different foods.

Also, your weight should not be the only gauge you use regarding fat loss. When you start your food plan, you should measure your chest, waist, abdomen, hips and thighs. If you are not losing weight, but your measurements are decreasing, that’s great. Be pleasantly amazed at the “tale of the tape,” even when there is no weight loss. Most people can be happy with getting to their goal size, whether their body drops to their goal weight or not. Ketosticks are another excellent way to check whether or not you’re releasing fat. Holding the ketostick in your stream of urine each morning upon awakening will give you an instant reading on whether or not your body is releasing fat. If weight is your only measure, you are not getting the whole picture of what changes are taking place in your body.

So, love your plateau. Your body is just adjusting. Cynthia Graff, the author of Lean for Life, the book published by the very successful Lindora Clinics in Southern California, says, “Regarding plateaus, no one is certain why this happens, but our experience over the last 40 years concerning millions of treatment sessions tells us it does.”

References:

1. Cynthia Stamper Graff, Lean for Life, Lean for Life Publishing, 2001, 2008
2. www.answerfitness.com
3. www.medifast1.com
4. www.lindora.com

For more info, contact June Milligan at (775) 786-9111

By training your mind to exert a greater influence over your body, you can direct your energy toward what you want to achieve. This chapter explains the connections between mind and body, and shows how the power of positive thinking will make your exercise routine more effective. The following will also show you how to make your breathing most effective and how to ensure your movements are precise and controlled so that you get the most from your workout.

References:

1. Exercise Ball, Sara Rose, Parragon 2009

Exercises that use a ball work on your body’s muscle groups from a strong central core, using good breathing techniques, strong mental focus, and smooth, flowing movements throughout, and mind-body connections. It’s an extremely safe, holistic, non stressful, and affective way to work out and can be performed almost anywhere, anytime, because the equipment is light, hardwearing, portable, and cheap. Working out with an exercise ball is also fun.

Key Benefits

The whole point about using an exercise ball is that it is an unstable base, which makes you work extra muscles and develop new skills– the simple at if sitting on the ball improves postural strength and awareness. Your abdominal and spinal muscles, which act as a splint around your spine, will become stronger, exercises will also help to strengthen and protect your back. Be patient overtime, your movements will become more fluid and graceful, and of course your fitness, strength, and stamina will all improve. As an added bonus, using a ball increases your proprioception– your unconscious perception of the world around you– improving balance and fine-tuning motor (movement) skills. Ball-based exercise is also excellent for reducing stress–stretching encourages greater relaxation, particularly when combined with mental focus and a good breathing technique.

References:

If you’ve recently had a baby in the last two years, you may be feeling the effects in your body – even this long after delivery. Delivery is difficult on a body. Here are some tips to consider on how to be a mom without breaking your back.

During pregnancy and breastfeeding, the ligaments become lax due to oxytocin to allow for the baby to pass through the birth canal. Moms need to be especially careful during sports and workouts not to put added strain on their joints. The potential for injury is much higher during this period.

Unfortunately for adults, children are not at our level but are low to the ground, requiring us to bend down. We are frequently bending, lifting, squatting to accommodate their needs. Our backs and necks can be protected if we follow several body mechanics principles.

Bending – Squat down to the level of the task. Bend both knees and keep the back straight when the need to be low to the ground arises. Situations like placing a child in a stroller are best managed by squatting or kneeling in front of the stroller.

Lifting – The basic lift is best managed by bringing the load close to the body. So, at the play pen, roll the baby toward you. Bring your feet as close to the edge of the crib or playpen as possible. Squat to the level of the load, straighten knees as you lift the child. Pull your belly in as you lift. Exhale as you exert.

Carrying -The hip carry is good to free up one hand, but should be avoided for prolonged times. Mother’s often rest a child on one hip, which places stress on the low back and sacroiliac joints. Shifting from one hip to the other can help so both sides do equal work. Front and shoulder carries are great for closeness to the baby. Balance the load by switching sides and by pulling your shoulder blades back every so often.

Sleeping -To properly rest, one should find a position which supports the natural curves of the spine. For side sleepers, have a pillow between the legs and a pillow thick enough to support the neck without sidebending it. You can also take a rolled up bath towel and place it inside of a pillowcase for additional neck support. For back sleepers, place a pillow under the knees and one under the head and neck. Sleeping on the stomach should be avoided due to excess strain on the neck and upper back.
Strengthening – Motherhood is not for wimps. Many body parts need to be strengthened to be a mom.

Legs – perform wall squats by leaning with your back against a wall, bending both knees and sliding down until knees are bent to 45 degrees, and then return to standing. This helps the quadraceps (front of the thighs) and the buttocks.

Abdominals – Use caution if you have had a C-section. Ask your doctor when you can strengthen this area.

Basic Abdominal Exercises:
Pelvic Tilts – Lie on your back with knees bent. Move your pelvis to arch your back off of the floor. Then tilt your pelvis to flatten your back down. You should feel this in your lower abdomen. Repeat 10 times.

1/2 Roll Downs – Sit on floor with your knees bent. Begin to lean back as if to recline to the floor. Extend your arms out in front – hands next to your knees. Recline half way down. Return to start position. Repeat 15x.

Crunches – Lie on your back with knees bent. Place your hands behind your head to support it. Gently raise your upper body just enough to lift the shoulder blades off of the floor. Slowly return to start position. Repeat 15-20 times. Kegels – Contract muscles of the pelvic floor as if to stop the flow of urine. Do not hold your breath. Repeat 30 times per day. Performed while lying down, sitting, standing or lying on your side. Caution – do not interrupt the flow of urine as a test to see if you are performing this exercise correctly.

Stretching – Often moms hold positions for prolonged periods of time, standing in the kitchen or sitting during feedings. Change positions frequently to move the spine in all of its available ranges. For the back, bend forward, to the side and arch backwards. Keep your spine limber. Sidebend for the neck to the right as you reach for the floor with your right arm, then to the left. Bring your chin to the chest to stretch the back of the neck and upper back. Offset prolonged forward bending while feeding, cooking, and caring for children by looking up to the ceiling as you exhale.

Incontinence (leakage) – After the trauma of 9 months of pregnancy, and delivery (natural or C-Section), the abdominal and pelvic floor muscles have weakened. A cough or sneeze cannot only place a great deal of stress on the low back, the forceful contraction can cause leakage of urine. Remember to squeeze before your sneeze. In other words, contract the pelvic floor muscles before you sneeze or cough.

Referenes:

1. How to Raise Children without Breaking your Back Pirie, A and Herman, H. IBIS Publications, 2003.

For more info, contact Jane O’Brien at North Tahoe PT at (775) 831-6600.