Peace-filled 2013 Blessings to You!

So often this time of year I hear from clients and students the long list of New Year’s resolutions about their health and fitness. Many of these goals begin with, “I should” or “I shouldn’t” along with an urgency to make an immediate shift because a new year has begun.  It always surprises me how these New Year’s  ”should’s and shouldn’ts” originating from a thought, concept or idea determine our actions for the coming year.

My response to these resolutions are often: How does your heart and body wisdom feel about your goals for the coming year? Is it realistic to look at the calendar to determine when to take action to shift old patterns? More times than not, there is a long pause of self-inquiry followed by an “aha” moment.

My invitation to you on this first day of 2013 is to take a few moments for self-reflection and honest inquiry to set the tone for your coming year.  Rather than let the intelligence or the critic of the mind dictate your goals for 2013, invite the wisdom of the mind, body, spirit connection to reveal a balanced and realistic course of action.

Here are some easy tips to help get you started:

❤ Take 30-90 seconds to have a conversation with the spirit of your heart.  Be sure to listen deeply to what your heart wisdom wishes to share with you in general and specifically about your goals and intentions for the coming year without self-judgement.  This heart talk meditation can be done daily in the morning and before going to bed to deepen into the intelligence of the heart.

 ❤ Honestly ask yourself, “Is it true?”  when “should’s” and “shouldn’ts” arise in the mind.   More often than not, this simple act of self-inquiry widens the aperture of our perspective leading to dissolving the limited mind set of “shoulding” on ourselves opening us up to a more balanced view rooted in truth and non-judgement.

 ❤ Practice turning up the volume of your body’s intelligence by fine tuning your awareness of the sensations in your body.  Our body is a barometer that will guide us into balance if we just take the time to truly listen and observe. How often have we found ourselves saying, “I should have listened to that little feeling in my gut.”?  We can open our perspective to a balanced view simply by noticing what the pulse of our inner environment, or as I call it the Body Current, is sharing.   The breath is a pathway leading to these sensations.  Taking time daily to slow down, breathe deeply and tune in to what we see, hear, smell, taste and feel in our body turns up the volume of our innate wisdom. Rather than impulsively making a decision on how to exercise, what to eat or how to react to a situation, try responding to what the body is sharing with you in the moment.  You will be amazed at the shifts and balance you create with each moment of deep presence and awareness in your body.

I look forward to sharing in the coming year with you whether in one of my playshops, classes or in a private session to support you in creating a balanced, sustainable and optimal lifestyle of fitness each and every day of the year.

From my heart, Happy New Year!

Shanti

Having a challenging time through the transition into perimenopause or menopause?  Here’s the latest research on Training through the Transition:  IDEA Fitness Journal’s report on Exercise as Medicine for menopausal and perimenopausal women to aid in maintaining optimum weight, reducing depression and insomnia, and helping to balance hormones naturally: 

1) Keep exercise levels at a moderate intensity with target HR 50-70% of max HR. Shorter (approx. 60 mins) daily workouts have proven to be more beneficial than longer less frequent workouts.

2) Cardiovascular exercise in combination with resistance training, core work and meditation practices (including yoga and conscious breathing) together increase the quality of life factor in women going through this tranition. 60 minutes per day combining these practices for 12 weeks will garner the best results.

3) Keep body temperatures at a comfort level when exercising to avoid an increase in vasomotor symptoms (hot flashes/hot flushes)

RESOLVING vs SOLVING… When we resolve trauma and pain in the body, the energetic charge and cellular memory of the experience is actually transformed in the Body Current.

When we try to solve a story about an experience of trauma or pain only with our thoughts, we replay and often recondition ourselves as we vacillate between right/wrong and good/bad of the experience. The cells reactivate, the mind renegotiates, the limbic system recharges and no solution is actually achieved.

What if we simply STOPPED our incessant thinking and problem solving and DROPPED into the sensations we feel and the wisdom we hear in our Body Current the next time we find ourselves triggered, in pain or spinning out emotionally? What’s your Body Current trying to share with you? STOP, DROP and LISTEN to find out.

It only takes a moment, it is totally FREE, and all you have to lose is some old conditioning ~♥~

Brain food

Train your Brain to Sustain: 

1)  Fuel

 The food we ingest is fuel for our body and our brain. Glutathione is an important antioxidant found in the mitochondria (energy producers) of our cells which supports the production of ATP aiding in the transportation of energy throughout our cells. Research has shown our levels of glutathione decrease in our body by about 10-15% per decade; therefore we need to eat foods that increase glutathione production to keep our brains and bodies healthy and resistant to disease as we age. These foods also help to inhibit mitochondrial dysfunction which can lead to chronic fatigue syndrome and other depleting diseases.

Here is a list of some of the foods rich in nutrients for overall brain and cellular health that you can add into your diet to fuel your brain to sustain and thrive: Coconut oil, fish oil (or vegetarian form of DHA), blueberries, cherries, broccoli, dark chocolate, eggs, walnuts, cocoa, sunflower seeds, green tea, turmeric, rosemary, clove, cardamom, cinnamon, garlic, and in small amounts red wine and coffee. Also, it is very important to drink plenty of water as our brains function optimally when we are sufficiently hydrated. 

 2)  Focus  

 Neuroscientists have found that multi-tasking between similar cognitive tasks, like checking Facebook while completing a work assignment, is not conducive to optimum brain function. The part of the brain that facilitates this type of multi-tasking is responsible for surface learning; therefore frequent multi-tasking strengthens this part of our brain rather than balancing the part of our brain that supports one pointed focus and deep learning. 

 In addition, splitting our attention between various cognitive activities has been shown to stimulate the limbic system which activates our flight or fight survival response and deeply impacts our autonomic nervous system. This activation produces an imbalance of stress hormones, such as cortisol, being dumped into our system.  Studies have shown that prolonged exposure to cortisol actually damages our brain cells breaking down the hippocampus. The hippocampus is the region of our brain responsible for a great deal of our memories. 

 Mindfulness practices such as meditation and conscious breathing are associated with stress reduction as well as shifts in specific brain areas that are essential for focused attention, learning, and the regulation of emotion.

In the yogic tradition, we have been using conscious breathing (pranayma) techniques for thousands of years to support our ability to focus and to balance our nervous system reducing stress and increasing overall wellness. 

There are several brain balancing breathing techniques we can use to train our brain and balance our nervous system.

Alternate Nostril Breathing (Nadi Shodhana) is one of my favorites and one of the easiest to learn. 

Step one: Use right thumb to close off your right nostril. Step two: Inhale slowly and deeply through left nostril. Step three: Retain at the top of the inhale (if you do not have high blood pressure) for a few second or longer if you wish. Step four: Close the left nostril with your ring finger and release thumb off right nostril. Step five: Exhale through your right nostril. Step six: Inhale through right nostril. Step seven: Pause again at the top of the inhale. Step eight: Use thumb to close of right nostril. Step nine: Exhale through the left nostril. Step ten: Repeat this full round. Start slowly with 1 or 2 rounds and gradually increase to several minutes. Never force conscious breathing techniques.Sit quietly for a few moments after you have finished to focus on your body and how it feels from your conscious breathing. 

3)  Fitness 

  Research in neuroscience indicates that exercise stimulates new cell growth in the brain increasing mental capabilities by 20% to 30%. The brain benefits of resistance training, such as weight lifting, seems to differ from the benefits we get from aerobic exercise. According to Michelle Voss, assistant professor of psychology at the University of Iowa and lead author on a 2011 review of the effect of exercise on cognition, “Aerobic exercise improves our ability to coordinate multiple things, long-term planning and our ability to stay on task for extended periods of time.” Resistance training (or anaerobic training), which is much less studied than the aerobic side of things, seems to improve our ability to focus clearly amidst distractions.

 A tip to train your brain is to experience new things! Each time you learn a new activity your brain builds new pathways. An easy way to prime new neural pathways this way through fitness is to try new forms of exercise or to explore a different walking, running, hiking or cycling route. 

 Finally, aerobic exercise actually supports us in releasing harmful stress hormones which helps in resolving the stress response produced when our brain thinks we are in a flee to survive situation. If there is nothing to run from, the stress response simply remains in our system forming conditioning and unhealthy patterns which fuel more feelings of unease and create disease.Exercises that gets your heart rate up into your aerobic training zone supports the release of the stress response in the body and the brain. Following a balanced and fun fitness routine will promote systemic health, a balanced brain and overall well-being! 

Please feel free to contact me at Shanti@EnergizeShanti.com for a private session if you need support in designing a brain and body balanced fitness routine.

This time of year as the external heat rises, we often find ourselves overheating internally.  Below are some easy ways to invite in a breath of fresh, cool air by adding some, “Aaahhhh” to the moment.  Not only do these techniques cool the body but they also calm the nervous system and balance the brain by creating a parasympathetic nervous system response and spiking a dopamine surge.  The parasympathetic part of our nervous system is calming encouraging blood flow to our vital organs and lowering blood pressure.  Dopamine is triggered when we experience pleasure and/or something different.  This chemical is a neurotransmitter communicating information from cell to cell throughout our body.   It’s like every cell in our body is shouting, “Ahhhh!”  while the brain is creating new neural pathways infused with joy, peace, and safety .

1) Practicing Sheetali Pranayam (Cooling Breath): Sit in a comfortable position tuning into the sensations of your body to drop into the moment.  Roll your tongue bringing the sides together (or place it gently on the roof of your mouth just behind your top row of teeth if you cannot roll your tongue due to genetics).  Inhale deeply and completely through the tongue, retain at that top of the inhale without creating tension in the neck, exhale through the nose squeezing out the bottom of the exhale by bringing the naval to the spine.  Repeat for just 3 rounds or work up to 3 minutes initially.  Notice the sensations in the body as the breath flows in and out. What sounds do you hear?  What is the quality of your breathing (fast/slow, deep/shallow, smooth/sticky)?

 2)  Blaze a new trail.  Discover and experience a new walking, running or biking trail or route to work.  Notice the details of this new route.  Play with the tempo of your pace. How slow can you go?  Changing it up and trying something new invites us to pay attention dropping us into our body current rather than the chatter of the mind.  Finding gratitude and joy in the new experience communicates “safety in change” to our brain taking us out of a limbic system pattern and into the prefrontal cortex of the brain.  This creates new neural pathways of safety in an unfamiliar experience.

3)  Listen to an inspiring piece of new music or perhaps one you remember from a moment in time when you were on vacation, feeling relaxed or at peace.  Can you isolate the different instruments following the melody and rhythm of that portion of the music?

4)  Enjoy a cooling, delicious food or beverage. Try organic cucumber water by cutting up some cucumber and letting it steep in spring water.  Add a sprig of mint if you wish.  Notice how the yumminess feels trickling down your throat.  How fully can you experience the sensation of taste?  How long can you savor the taste on your tongue between sips?

5) Be in touch with nature.  What does the leaf of your favorite tree feel like?  Often we are so focused on what we see or smell in nature rather than the sense of touch.  Reaching out into nature noticing all her textures, patterns, shapes and sizes expands our awareness in the moment as we enjoy nature in a new, unfamiliar way.

Enjoy these techniques to cool your body, calm your mind and balance your brain through the fresh “Ahhhh”!  Feel free to post your comments below and to share.

*consult a doctor before changing your exercise routine and practicing new breathing practices*

Often in our American culture, we associate moving quickly through life with getting things done.  In order to get items crossed off our daily “to do” list, we think we must move quickly through our day.  This often leads to stress and imbalances in our nervous system.  We are literally rushing from one “to do” item to the next rather than truly living our lives.

At times when I am rushing through life, I often find myself focusing on the next item to do rather than the present moment experience.  So, it occurred to me to try a little “turtle experiment”.  ”How slow can I go?” became my mantra from washing dishes to preparing my clients’ charts to walking my dog.  When I drastically slow down in life, my brain stays focused on the moment at hand and I become “efficiently laid back” about my “to do” list.  This shift in pace sends a message to my brain to pay attention to the newness of the moment, releasing a spike of dopamine and opening up new neural pathways.  Slowing down actually supports brain growth and balance in our body!

Adyashanti, a well-known satsang teacher, spoke about this busy-ness of life when he said, “We have our days planned out so efficiently, we don’t allow for anything new to show up.” When we slow down, we allow for “aha” moments throughout our day.   The pre-curser to “aha” moments is a parasympathetic response which calms the nervous system, decreases cortozol production and increases blood flow to the vital organs.  This disengages the limbic system and brings balance and harmony to the body, brain, mind and spirit.  Even Einstein has shared his experience of having many of his invention brainstorms when he took the time to slow down and step away from trying to solve the problem.  He left us with this amazing quote: “You cannot solve a problem from the same consciousness that created it. You must learn to see the world anew.”  Slowing down lets us see the world anew!!

Slow motion cuts through commotion, so the next time you feel confused, off balance, in pain. anxious or uptight, try to slow down rather than speed up.  You will be amazed at how fine tuned and in focus each moment becomes opening up to clarity, peace and harmony!! Look at how peaceful turtles look moving across the earth!  Here’s to the medicine of turtle wisdom!!

 Shanti Medina is a fitness and wellness coach specializing in core integration and stabilization, life’s transitions, empowered healing, trauma neuromuscular repatterning, mind/body mapping and spiritual transformations.   Her passion lies in creating and celebrating community while inspiring her clients and students to move from a strong, balanced core in all aspects of their lives.  Shanti humbly holds the certifications of Reiki Master/Teacher, Advanced Pranic Healer, CPT, American Council on Exercise Certified Personal Trainer and Wellness Coach, Yoga Therapist and Pilates instructor, and Advanced Sports Nutritionist. She infuses the wisdom of these teachings to guide her students and clients into a unique embodied journey of discovery, observation and play living to their fullest potential by her tag line: Don’t Just Exercise, Energize™. You can find out more about Shanti by visiting her website at EnergizeShanti.com or becoming part of her Energize facebook community at:  EnergizeShanti or join her Body Current blog.

Take a moment to tune into the sensations of your Body Current. What do you see (internally or externally)? Can you hear the rhythm of your breath? Truly let the nectar of each sensation wash over you. You can feel the field of awareness being activated as you bring your attention deeper and deeper into the sea of sensations in each moment. Now take this field of activated awareness into motion. How softly, sweetly and slowly can you take the next step and the next step and the next? Try not to label what your senses are sharing. Simply stay in the energy of these sensations with expansive awareness dissolving the labels and stories. How lightly can you plant each foot? How does it feel to walk slowly and mindfully? By walking gently on Mama Earth, we show respect and gratitude for our planet and inspire authentic movement from our Body Current awareness. A BONUS…we integrate our deep core muscles and stimulate prana (life force). Give it a try…it only takes a moment of awareness! ♥

Please feel free to add your comment below! 

♥ “What would nature do?” is my latests inquiry. Often times we hear this inquiry with “Buddha”, “Jesus” or some other proper noun replacing “nature”. I bow deeply to nature! Nature loves diversity: it thrives in sharing the fertile ground with a wide variety of plant species and animals. ♥ Nature doesn’t compare: You don’t see nature looking outside itself for approval or comparing it’s growth to another’s. ♥ Nature knows balance: it only takes what it needs, knows when to let go and how to go with the flow ♥ AND Nature unabashedly celebrates its full expression no matter the season!! What would the world be like if we all tuned into our divine nature and pondered, “What would nature do?” ♥

Stress Busters Doggie-style:

1)  Shake It Out!

You see dogs doing this all the time.  Whether they just got hit on the head with a ball or encountered a not so friendly dog, they immediately shake from head to tail. When you are feeling stress in your body, shake it out! Dance, shimmy or bounce it out on a trampoline.  Actually shake out the parts of your body that you feel stress reside.  You are literally shaking off the stress reaction and preventing the full-on stress response in the body.  You can even shout out while shaking it out to open up the throat chakra!

2)  Hang it Out!

When our dog Yogi gets physically drained, emotionally concerned about suitcases around the house or heat over-load in his system, he hangs his tongue out and begins to pant. He is calming and cooling his nervous system.   Try sticking your tongue out with Lion’s Breath.  This breathing practice relieves tension in the face, neck and jaw. It can be done in almost every yoga pose and in the privacy of your own car if you are shy about hanging it out in public. It’s easy:  Inhale through your nose deep and complete and then exhale through the mouth making a “ha” growling noise as you open your mouth wide, stick your tongue out as far as possible, and cross your eyes (not while driving).  Inhale through the nose and repeat 3-5 times.

3) Play It Out!

Dogs notoriously follow their bliss!  When they feel a lot of energy building up in their body and when they are needing to amp up their energy after a nap, they often burst into play or a full on run.  Getting out for some active play releases tight stress-filled energy and brings into the body renewed, vibrant energy.  When we feel stress in our body leading to the build up of energy we often label as “fear” or “anxiety”, taking a break away from the stress to play a bit, sharing in a walk with a friend or enjoying some exercise can totally help move the energy through the body rather than creating stress buildup. The important part for this buster is to follow your bliss! Find something you enjoy doing and focus your awareness on the sensations in your body or on the muscles you are exercises. You will return to your project or situation with a clear mind and open heart.

4)  Give it a Rest!

Yogi takes several naps a day.  He seems to nap directly after he has expended a lot of energy.  This naturally balances his sympathetic and parasympathetic nervous system, lets his body recover from activity, and restores his energy.  Taking moments throughout our day to give ourselves a rest can be a huge stress buster. If a nap isn’t possible, try walking away from a project for a few moments, taking a 10 minute meditation, singing out load, enjoying 5 minutes of deep conscious breathing, or spending some time in nature to give your brain and body a rest.

So, the next time stress comes knocking on your door, try some of these stress busters doggie-style.

Have you tried Peak 8 Training?

MAIN BENEFITS: It effectively burns excessive fat while increasing the production of HGH (Human Growth Hormone-a synergistic, foundational biochemical) which plays an important part in promoting overall health and longevity. 

Here is how it works:
*Peak your heart rate to the anaerobic zone (oxygen depleted – rapid breathing) for 20-30 seconds followed by bringing your HR down to the aerobic zone (oxygen transported – deeper breaths and you can speak between breaths) for 90 seconds. Cycle through this pattern for 8 reps. An example would be sprinting for 20-30 seconds followed by 90 seconds of jogging repeated for 8 reps.

*ONLY UTILIZE THIS TRAINING 2-3 TIMES A WEEK*

OTHER BENEFITS:
*It only takes a max of 20 minutes
*You can incorporate it in any of your cardio activities (cycling, running, blading, hiking, swimming, etc,)
*It pumps prana into your system

CONTRAINDICATIONS:
high blood pressure/heart conditions/pregnancy