Thursday, December 26, 2013

6 exercise alternatives to running

Does the thought of lacing up your sneakers and heading out for a run make you want to crawl back into bed? Running is not the only good cardio exercise ! Pump up your workout routine with these calorie-burning, high-energy alternatives.

Swimming

Swimming is the perfect running alternative if you want a full body workout . Tone your legs, arms, and core with a few laps in the pool. Try intervals to get the most out of your exercise time . Without the impact that comes from running on pavement you can avoid the shock to your joints: no shin splints or sore knees!

Walking

That's right, simple, relaxing walking is a great way to stay in shape. The American Heart Association recommends exercising for at least 30 minutes a day to help reduce your risk for heart disease , the number one cause of death in America. Walk to work, to the market, to pick up the kids, or to take a break from your busy day. While a leisurely stroll is always nice, walk at a brisk pace for a good cardio workout.

Dancing

Brush up on your dancing moves while burning calories and strengthening muscles. Join a dance aerobics class or try out a Zumba session in your area. You can also get an excellent workout while enjoying a night out dancing with friends.

Kickboxing

If you don't love running but you crave the intensity, try a kickboxing class . A full hour of punching, kicking, and other moves will leave you feeling exhausted and exhilarated. This is one of the best activities for high calorie burning. It is also a great weight-bearing exercise that will help to prevent osteoporosis .

Cycling

Cycling is a fun, flexible running alternative . Bike on the weekends with your family or get in a few miles of cycling in the evening after work. For those cold, rainy days, head over to the gym to ride a stationary bike or sign up for an indoor cycling class to really get your blood pumping.

Elliptical

Get an amazing cardio workout and tone those problem areas with an elliptical trainer . On an elliptical you can burn calories, strengthen your thighs, calves, and butt, and exercise your arms and shoulders all at the same time. To make this activity endlessly fun, listen to your favorite tunes while exercising.
Staying in shape is all about getting regular cardio exercise. Anything that gets your body moving and your heart rate up, and that you enjoy, is the right activity choice for you. Swim, bike, dance, or play--do whatever motivates you to exercise.

5 Tips to help you stay healthy over Christmas

1. Exercise
Remember to keep up with your exercise routine. Just because you were out and about the night before is no excuse to sleep in and forgo your workout. Staying active will help you feel better. I promise! My favorite hangover cure used to be a run on the beach and swim in the surf. Great way to sweat out those toxins! Try and exercise outside as much as possible and take advantage of the bright sunny summer days. If a run is too much, how about calling a friend who was out with you the night before and take a brisk walk around the park.

2. Relaxation
As much as Christmas is a lovely time to catch up with all your friends and family, remember to take some time out for YOU. Take a few moments in the day to practice meditation or stress-relieving breathing techniques. We’re conditioned to think that Christmas is all about giving, so how about taking the time to give to yourself as well this year. Don’t get stressed out over Christmas present buying. Plan your shopping in advance, write a list of all the presents you need to buy and avoid the frenzied crowds.

3. Nutrition
Remember to make healthy choices this Christmas. It’s easy to get carried away with all the puddings and chocolates and shortbread and party food, but before over-indulging remember how it’s going to make you feel the next day. Remember to eat plenty of vegetables, fruits and whole grains. If you do like enjoying Christmas treats, limit your portion size. 

4. Water
Drink plenty of water to keep you hydrated. If you do drink alcohol, remember to alternate every alcoholic drink with a glass of water and please don’t drink on an empty stomach. Best to have a healthy snack before you go to the party as it will also prevent you from snacking on unhealthy party food. Dandelion tea is a great herbal tea to drink throughout the days when you know you’re going to be out and about, partying and drinking alcohol at night, as it helps to detoxify the liver.

5. Sleep
Get plenty of rest and aim for 7-8 hours of sleep every night. It’s not going to make or break your life if you don’t go to EVERY party. How about having a night in? Create a relaxing spa experience at home, snuggle up on the couch with a good book or DVD and get to bed early.

And if all that fails, please don’t beat yourself up about it. Take each day as it comes and strive for a healthier day the next day.

Saturday, December 21, 2013

Broderick Sorrell 50 Pre-Workout and Post Workout Snacks (Nurtrition)

Pre-Workout Snacks

Proteins and other supplements can be ordered at by clicking this link.

The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-workout, that usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling. All ready to go? Check out these 25 options to start things right:

1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice.
2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost.
3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. 
4. Star-buffs shake: Need a pre-workout pick-me-up? 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!
10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!
12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple.
13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.
14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).
15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes.
16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast.
18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.
19.  Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash of stevia, and a sprinkling of cocoa powder on top.
21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.
23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of Nutrilite Protein Powder— branch chain amino acids that help maintain muscle and tissue health [1].
24.  Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

Post-Workout Snacks

Photo by Ben Draper
After a tough gym session, post-workout snacks are an imporant way to restore energy and rebuild muscle, too. Downed within two hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. Here are 25 ways to end that workout on a high note:

26. Protein pancakes: Mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.
27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender.
28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.
29. Double G shake: Aussie strength coachew recommendw an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.
30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.
31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!
32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!
33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.
34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.
35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.
36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.
37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.
38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.
39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.
40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice.
41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin.
43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.
44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.
45. Apples and cheese:  Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.
46. Pita and hummus: One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.
47.  Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.
49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.
50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!

Friday, December 20, 2013

10 Ways to make zen running work for you.

  1. Concentration. In the beginning, it’s important that you practice concentration. It’s not something that comes naturally to most of us. Try to do it for as long as you can, bringing yourself back to the moment every time you find yourself pulling away. Monitor your thoughts, and when you find a thought that is not of this moment (thinking about something you have to do later, for example), don’t try to stop the thought. Just be aware of it, acknowledge it, and allow it to leave gently. Then return to the moment.
  2. Breathing. A good place to start, when you’re practicing concentration, is breathing. This is true of traditional zazen, of course, but it’s also very true of running or other exercise, because breathing is an important part of exercise. By concentrating on your breathing, you can monitor how hard you’re exercising, and adjust your running up or down accordingly. I like to ensure that I’m not breathing too hard.
  3. Bursts. Again, concentration is difficult in the beginning. It can be hard to concentrate for very long. Don’t beat yourself up about it. Try practicing concentration in small bursts at first, of just 10 seconds at a time. Let yourself rest in between, and then concentrate some more for another 10 seconds, and repeat. Later, you can stretch this to 20 or 30 seconds, or even a minute or two with practice.
  4. Time every day. This isn’t mandatory, but I suggest finding some time every day to practice this form of meditation. Does that mean you should run every day? Not necessarily — you could run and bike and walk on alternate days, for example. Or you could do what I’ve done, and slowly build yourself up to where you can run just about every day, alternating hard days with really easy days (of only a slow mile or so). Making it a can’t-miss appointment at the same time every day is a good idea.
  5. Contemplation. When you tire of trying to concentrate, allow yourself to contemplate. Think about your day, about your life in general, about what’s important to you, about your goals, about the people in your life. This kind of contemplation should be a part of every person’s life.
  6. Intervals. I like to alternate between concentration and contemplation. One workout I did just yesterday was hill intervals. I run a very hilly route, and while I usually take it easy going up the hills, yesterday I decided to run it hard up the hills and take it easy on the way down. And I decided to concentrate on the moment as I ran up the hills, and then allow myself to contemplate as I took it easy down the hills. It was a great workout! Bonus: as I ran down the hills, I had a great view of the ocean and the sunset in the bay below the hills where I live. It was awesome!
  7. Stress. If you find yourself stressed during the day (and who among us doesn’t?), it can be very therapeutic to run at the end of the day, in the early evening before it gets dark. Again, focus on concentration and contemplation, alternating the two, and you will notice the stress melting away. Exercise is naturally a wonderful stress reliever (it’s the main reason I took up running), but combined with these two methods, it is one of the best I’ve ever used.
  8. Ideas. Contemplation time is also a terrific time to come up with ideas. I use it to come up with ideas for posts on this blog, or ideas for fiction I want to write, or projects I want to do, or things I want to do with Eva and the kids. The key is writing the ideas down when I get home, as I am reluctant to carry my Moleskine notebook with me on my runs.
  9. Journal. On that note, I think it’s also useful to keep a journal and record some of the thoughts you have during contemplation, and some notes about your concentration times. During contemplation, if you review your day and think about what’s important in life, you’ll often have thoughts that you want to remember later. A journal is a great way to get those thoughts on record and make the most of your contemplation.
  10.  Be in the moment. Once you get good at concentration (and I can’t claim to be that good yet), you can focus on more than just your breathing. While breathing is a good way to start, there are other things going on in the moment that you can concentrate on. A useful method is to open your mind up to your environment, both outside of yourself and within yourself. Be aware of what’s around you, of the sights and sounds, and be aware of your breathing, the aches and pains of your muscles and joints, your muscles as they work during your run, your feet as they hit the ground, the wind as it hits your skin, your hair rustling in that wind, your thoughts as  you run. Being in the moment is a very powerful thing to learn, and while it’s not easy to learn it all at once, with practice you will get better and better at it.

Wednesday, December 18, 2013

Zen techniques to stay calm in stressful times.

1. Stay Focused on One Project at a Time
Most of the time, I have several things that I am trying to do at once. I could be writing an email and at the same time I am thinking about an upcoming meeting. This split distraction puts strain on my focus and affects the quality of my work.
I’ve noticed that my attention darts from thought to thought because there is no looming deadline. I’m not forced to produce. So when I need to focus, I set a timer to create a little stress. Stress can be good when it brings focus to a person’s life.
Depending on the task, I may set the timer for 30 minutes and try to knock the work out in that time frame. If I need more time, I let the timer beep at me and then I reset it for the appropriate amount of time. This allows me to focus on this one task without letting my ADD distract me.

2. Break The Project Down Into Tiny Chunks
The length of my list on any given day would scare even Warren Buffett. I expect too much and never feel satisfied.
Instead of getting a whole bunch of stuff done, my brain often shuts down in response to my overwhelming list. I need to figure out a way to reduce those negative thoughts by listening to them and reasoning with them. I have tried being a big bully and forcing myself to do work, but this technique always lacked results.
I’ve created a routine that allows me to handle my work load. When I realize that I have overextended my “to do” wish list, I stand up, breathe deep, and let out the air as I take a moment to refill my glass with water.
I then break down my first big task into twenty minute chunks. When the project seems more manageable, I pick an easier 20 minute chunk and accomplish it. By doing this I boost my confidence and get my emotions back into a positive state.
Once I’m feeling good again I don’t feel so overwhelmed by a mountain of work.

3. Split Your “To Do” List
I often feel overwhelmed as a result of my expectations. I expect to get too much work done. I’ve never been able to accomplish one of my massive “to do” lists in one day. So when my list gets too big I will sometimes split it into two lists.
I create a list that’s easy to complete. If I have four hours for work, I make the list equal to about two hours. The second list I call my bonus list.
Whenever I get to my bonus list I feel good about my accomplishments. A sense of accomplishment is the main reason for a list, so make your list achievable.

4. Take a “Weird” Break
I often get mentally locked up because I can’t focus on what is right before me. There are too many options. If I have to write an email, generate a report, and work on a marketing plan then I feel hot and cloudy. My overwhelmed mind just wants to shut down. I usually get up and take a “weird” break to clear my head.
During my break I do something a little weird like take a short walk and hang from a tree branch. I find that it’s tough to worry while hanging from a beautiful tree. Plus, my creativity almost always starts flowing again.
There are so many ways we can pull ourselves out of a stressful state if we just take a moment to be creative.

5. Connect Your Goals with Your Needs
“Each individual should work for himself. No one wants to sacrifice himself for the company. People come to work in the company to enjoy themselves.” – Soichiro Honda
There are times when I’m working on a big project and I get halfway through when I run out of steam. I’ve lost the motivation.
This is the point when I take a break and try to realign my needs and goals. If I find myself wondering why I’m working my butt off, then I’m the one creating this doubt. Maybe I want to find a new job or start my own business because I’m not receiving the gratitude that I feel I deserve. Whatever the reason for my doubt, I have to internally talk through these feelings. Of course I can talk through these problems with someone else, but it’s best to rely on myself first.
Once you figure out what your underlying needs are that aren’t being met, you can either let go of them and try to remotivate yourself or take action to make a change.
For example, maybe I want to become a better writer, get more organized, and lose 10 pounds.
I try to attach these needs to my work. Trying to become a better writer is easy to attach to my needs since I have to write for the program I am building. I’ll read a writing blog like Write to Done to get myself pumped up to write an awesome chapter.
Trying to become more organized is a little more difficult. I usually choose the obvious path and take fifteen minutes to straighten my desk. This helps me clear my head, feel positive about my surroundings and get back to the task at hand.
Trying to lose 10 pounds is the most difficult to connect with my work. A little creativity is a must. I created a quick reward system. Every time I finished writing one page, I would do 15 push-ups. This keeps me feeling positive about my writing accomplishments and my body.
If you are going to kick start your motivation, you need to find a way that your current work is helping out the future you.

6. Review the Positive
I often get too caught up in how the present moment makes me feel. I create a torturous thought process by magnifying the bad things that are happening to me at my job instead of focusing on all the good things that are there if I just take the time to notice them.
When I’m feeling particularly blue at the end of the day, I turn off my radio and make a mental list of all the things that I’m learning from the stressful project.
My job always pushes me outside of my comfort zone, causing me unrest. Managing stress, implementing big projects, writing clear emails, developing my social skills and all the other interactions that I have force me to become a better person.
I am getting paid to learn these lessons. That’s a gift.
By shifting my perspective to the positive, I’m able to let go of my negative thinking cycle and realign myself with the good things in my life.

Basic Self Defense for Everyone


Basic Self-Defense Moves Anyone Can Do (and Everyone Should Know)
Would you be able to defend yourself and your loved ones if someone were to physically attack you? It's a question most of us don't want to consider, but violence is, unfortunately, a fact of life. Thankfully, regardless of strength, size, or previous training, anyone can learn several effective self-defense techniques. Here's how to prepare for and stay safe in common real-world violent situations.

Prevention Is the Best Self-Defense

First, remember that prevention is the best self-defense. Attackers, whatever their objectives, are looking for unsuspecting, vulnerable targets. So be sure to follow general safety tips like being aware of your surroundings, only walking and parking in well-lit areas, keeping your keys in hand as you approach your door or car, varying your route and times of travel, and other 

Apart from avoiding confrontation, if you can defuse a situation (talk someone down from physically assaulting you) or get away—by handing over your wallet/purse or whatever they want, do that. Hand over your money rather than fight. Nothing you own is worth more than your life or health.
If violence is unavoidable, however, to really defend yourself, you'll want to know ahead of time how to fight back effectively—it's possible even against someone bigger or stronger than you. Here are some basic self-defense techniques that can keep you safe:

Get Loud and Push Back

As soon as the attacker touches you or it's clear that escape isn't possible, shout loudly ("BACK OFF!") and push back at him or her (for simplicity's sake we're going to use "him" for the rest of the article, although your opponent could be female). This does two things: it signals for help and it lets the attacker know you're not an easy target.

The Most Effective Body Parts to Hit

Basic Self-Defense Moves Anyone Can Do (and Everyone Should Know)
When you're in a confrontation, you only have a few seconds and a few moves to try before the fight may be decided. Before an attacker has gained full control of you, you must do everything you can—conserving as much energy as possible—to inflict injury so you can get away. (This is no time to be civil. In a physical confrontation that calls for self-defense, it's hurt or be hurt.) So aim for the parts of the body where you can do the most damage easily: the eyes, nose, ears, neck, groin, knee, and legs.

Depending on the position of the attacker and how close he is will determine where you will strike and with what part of your body you will employ. Do not step in closer, say, to strike his nose with your hand, when you can reach his knee with a kick.When striking a target on the upper half of the body you will use your hand. Effective strikes can be made with the outer edge of your hand in a knife hand position, a palm strike or knuckle blow for softer targets or a tightly curled fist.

Eyes: Gouging, poking, or scratching the attacker's eyes with your fingers or knuckles would be effective, as you can imagine. Besides causing a lot of pain, this should also make your escape easier by at least temporarily interfering with his vision.
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Nose: If the attacker is close in front of you, use the heel of your palm to strike up under his nose; throw the whole weight of your body into the move to cause the most pain and force him to loosen his grip on you. If he's behind you, you can strike his nose (from the side or front) with your elbow. Either way, aim for the nasal bones.
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Neck: The side of the neck is a bigger target, where both the carotid artery and jugular vein are located. You could possibly temporarily stun your attacker with a knife hand strike (all fingers held straight and tightly together, with thumb tucked and slightly bent at the knuckle) at the side of the neck.

Knee: Su says the knee is an ideal self-defense target, vulnerable from every angle and easily kicked without risk of your foot being grabbed. Kick the side of the knee to cause injury or partially incapacitate your attacker. Kicking the front of the knee may cause more injury but is less likely to result in imbalance.

How to Maximize Damage

Use your elbows, knees, and head. Those are the parts of the body that are most sensitive when hit. Now here are the parts of the body used most effectively for inflicting damage: your elbows, knees, and head (they're your body's bony built-in weapons).

Use everyday objects. Everyday objects you carry around with you or things in your environment can also be used to your advantage as weapons. Hold a key or pen between your middle and ring finger while you're walking home in the dark for more assurance. Outdoors, you can toss some dirt or sand into your attacker's eyes. Women are often told to spray perfume or hairspray into an assailant's eyes. The point is, use what ever you can to make your defense stronger (for more inspiration, watch some Jackie Chan movies).

Leverage your weight. No matter your size, weight, or strength in relation to your opponent, you can defend yourself by strategically using your body and the simple law of physics. This is the principle behind martial arts systems like Jujitsu and other self-defense programs where a smaller person is able to defeat a larger one.

Moves for Getting Out of or Defending Against Common Holds or Attacks

Wrist Hold
 Instead of pulling back to try to get out of the hold, squat down into a strong stance, then lean forward and bend your elbow towards him all the way towards his forearm until he can no longer hold onto your wrist.
 
Front and Back Choke Holds
Swing one arm across to break the attacker's hold then use your other arm's elbow or hand in a knife strike position to hit the attacker.
 
Bear Hug: Krav Maga is the official hand-to-hand self-defense system of the Israeli Defense Forces, with techniques to defend against realistic grabs and holds. This video shows a Krav Maga defense for when someone holds you from behind: Drop your weight and try to hit his head with your elbows or stomp his feet with your feet. If that doesn't work, pull his fingers back to force him to release you, rotate out of his hold, and attack him with your knees/kicks. (Pulling fingers is also an effective move in a choke hold in some cases.)

Mount Position: If the attacker has you pinned on the floor, you can pivot to be on top with this Gracie Jiu-Jitsu technique. Hook onto his wrist with one hand and use your other hand to grab behind his elbow, trapping his arm to your chest. Then use your foot to trap his foot and leg, lift your hips and turn over onto your knees to get on top.

These are just a sampling of the kinds of self-defense moves and techniques that might protect you one day or at least help you feel safer and more confident. There's no replacement, however, for taking a self-defense class and practicing the moves in real life.

Sunday, December 15, 2013

How to handle being bullied in school.

You always have the right to feel safe at school. It is never your fault if bullying happens to you.

If you're being bullied...

•  tell the person to stop
•  use neutral language to respond to the bullying, like 'maybe' or 'that's what you think'
•  walk away
•  try to act unimpressed.

But if it's been going on for a while and these don't work...

•  talk to your friends and ask for support
•  talk to your parents
•  talk to your teacher.

If you see someone else being bullied...

•  tell the person acting like a bully to stop
•  talk to a teacher
•  don't watch or join in
•  try to change the subject
•  try to comfort and/or include the person who's being targeted
• explain to the person being bullied that it's nothing to do with them—it's about the other person's behaviour.

If you are cyberbullied...

•  don't respond to the message or image
•  save the evidence
•  block and delete the sender
•  report the situation to the website or Internet Service Provider
•  tell trusted people—friends, adults, teachers, parents and police if necessary.

Who can help?

Remember...bullying hurts and it should not be part of anyone's growing up.
If it is happening to you, tell someone. If you need to know more, or you need to speak to someone there are always people who can help.

HOW TO FIND YOUR ANIMAL TOTEM

 
What is an Animal Totem?
The phrase “animal totem” literally means a symbolic representation of your animal guide; such as a crest, a totem pole, an emblem, a small figurine, or anything else that depicts your animal guide. A totem could be symbolic for a whole tribe, clan or family – or just an individual. However, the phrase “animal totem” also means “animal guide”, receiving spiritual assistance from an animal.
Shamans throughout the world have relied on the guidance and wisdom of spirit animals for thousands of years. Totems have been used in shamanistic practice as far back as human history stretches, it is one of the oldest forms of magick in the world. Hunters would paint the form of their prey on walls during ceremonies to bless the coming hunt with good fortune, and to acknowledge, bless and thank the spirit of the animal, as well as even ask for its assistance from the spiritual world. Many ancient tribes revered certain animals for their particular characteristics. Animals are embroiled deeply in all the ancient religions, and were often deified.
In simple terms, your animal guide instructs you, protects you and teaches you important lessons as you navigate your spiritual and physical life. They also help us reconnect with our earth roots, reminding us that everything is interconnected and we are all part of the same cycle of life. This knowledge is the most important and powerful truth that we can hold. Working with animal totems is a form of medicine in the Native American Indian tradition.  Animals that call to you in a particular way are calling to you in the way of power. They carry special medicine for you, and may well call to you through your dreams once you start learning about them. In learning to call on the medicine of any person, creature or natural force, one must maintain an attitude of reverence and be willing to accept help. This power is truly at its most effective when used from a space of unity – of each being having within itself a part of all other beings, the law of oneness.


Do We have more than One Animal Totem?
Because our personalities, just like Mother Earth, just like Creator, have many facets, we usually experience more than one totem animal in our lives. Various traditions have differing teachings on whether there is a specific number of totems we experience. The Native American tradition, for one, teaches that we are each connected with nine different animals that accompany us through life as our guides (more on this further down).
We experience the wisdom and assistance of these different animal guides as they come into and out of our lives throughout our journey. They join us during new tasks, changes in direction, lessons to be learnt, and all events involving spiritual growth including simply bettering ourselves in day to day living. Bear in mind that as old totems exit our life, so new totems arrive, and this is the way it must be in order to continue growing and learning. Remember to always give thanks and blessings to a departing or departed totem, when you become aware that its energy is moving away from you.
Despite the changing nature of life and our totems, most traditions agree that we usually experience at least one animal guide who stays with us for our whole life, in the spiritual world and often in physical manifestations. This animal acts as our main guardian spirit (Life Totem). You share a connection with this animal that will show itself in shared characteristics, your dreams, various interactions, and an ongoing interest in the animal throughout your life. This animal guide offers power and wisdom to you, and as you learn to communicate with it, a relationship of respect and trust will develop and deepen. It is with you to assist you in your soul’s purpose in life during this manifestation.
What is the Difference between an Animal Totem, and a Witch’s Familiar?
Most people have encountered and recognize the popular image of a witch and her black cat. A familiar is an animal that physically lives with a witch, and assists her/him in her magickal workings. Traditionally, witches worked primarily with cats, but a familiar could be any animal living with the witch – a dog, rabbit, horse, snake, etc. A familiar represents all the good qualities of that animal and is in tune with the witch energetically. It provides the witch with a link to the animal kingdom, and the essence of their power. A witch’s familiar may or may not also be one of her animal totems, likewise her animal totem may or may not join her in physical form.

How Can One Work with Animal Totems?
Obviously you cannot always work with a physical familiar, for obvious reasons (space limitation, for one). Therefore, shamans / energy workers / witches find working with animal totems in the astral of huge benefit. You can at any time call on the animal kingdom for assistance – it can be as simple as asking a question and going for a walk in nature, or as complicated as a full ritual to acknowledge a specific power animal – as long as you make the effort to open up to the natural world.

Healers: You may choose to work with an animal totem specifically for one magickal working that would benefit from that animal’s medicine, guidance and power. In terms of healing, many animals have unique resistance to certain diseases, and drawing upon that animal’s energy helps us/our patient be more resistant to it as well. Some animals are archetypal symbols of healing, like the snake, as it sheds its old skin and moves into the new. As a symbol for transformation, by meditating and focusing on the snake during times of illness, it can assist in accelerating the healing process. Animals that appear to us at times of illness can also be providing us with vital clues as to the best way to focus our healing energies. You may also find that the spirit of a power animal may choose at times to enter the consciousness of one who has walked the “Medicine Way” (or in other words, works with the Animal Kingdom energies) for many years, and align itself to aid in healings. This is part of the initiation process of Animal Medicine, and brings great power to the healer.

Quarter Guardians: Some animals are associated with the quarters (four elements) and can be called in to activate the quarters.

Advisors & Guides: Totem animals are also great advisors and can be called on for help in particular situations. They can lead us and help us in sacred quests and journeys, as well as bring us direction about situations, choices, decisions and activities we’re involved in. A closer study of their characteristics and behaviours provides clues and insights as to what our own behaviours and actions should be in particular situations.

Teachers: You can also personally select a “power animal” – i.e. a totem animal to work with within the astral for a time (weeks, months or years) in order to learn specifically from that animal. All animals that come to us are teachers. They teach us about our own potentials, about energies at play within our lives and about our spiritual paths. We can learn something from every animal, but those that appear to us, and those that we choose to work with, can teach us special wisdoms.

Protectors: Animals are also protectors, and can be called upon to give us extra strength and energy. They can alert us to trouble, physically and spiritually. Pay attention to what animals appear in your life in order to benefit from their messages of warning. You might find yourself having dreams of conflict in which an animal appears – the animal lets us know what qualities to draw on to handle the conflicts in our life. Protection animals are not always big and ferocious – every animal has its own unique defence strategies and abilities. While bears can be powerful protectors for many aspects of life, the opossum can also serve as a protector, warning that things and people around us are not what they seem to be. We may need to “play possum” in some situations.

How To Find Your Animal Totem

When you find an animal is speaking strongly to you, that you feel drawn to it, or you find it keeps cropping up (e.g. you see a poster of an eagle, then hear a song about an eagle on the radio, then look out your window to see an eagle fly past), you need to acknowledge and open yourself to it. You can do this very simply by placing pictures or totems (statues/crests etc) in your environment, and learning more about the animal. This will assist your subconscious in being more open to the energy of the totem, and thus allow messages and wisdom to flow to you from your animal more easily, as well as encouraging the energy of the animal to be welcome in your space.
There are several questions you can meditate on if you have not become aware of your animal totem/s yet. Remember that you cannot be wrong! Just trust your intuition and relax as you contemplate the answers:
  1. What animal, bird or insect do you feel most drawn to?
  2. When you go to a nature reserve, park or zoo, what animal are you most interested in seeing?
  3. What animal do you most often see (in nature and in your ordinary surroundings – contemplate any interaction, whether images, sounds, or the actual animal)?
  4. What animal are you currently interested in learning more about?
  5. What animal most frightens you, intrigues you, or makes you feel “out of your comfort zone”?
  6. Have you ever been bitten, scratched or attacked by an animal?
  7. Do you ever have recurring dreams about a particular animal?
  8. Are you drawn to figurines or pictures of a specific animal?
More exercises to try:
  1. Make a list of animals that have drawn your interest or have left a deep impression on you from paintings, photographs, stories, movies, carvings, etc. This will help you identify what animal/s has/have played a meaningful part in your world.
  2. Keep a journal of the animals present in your dreams or that you encounter through the day for the next month. How did the animal behave? Did you interact with the animal? This will help you identify which animal shows up in your life most frequently.
  3. Find a place where you can be alone to meditate. Sit quietly and ask your animal to make its nature known to you. Feel free to use tools such as incense, smudge, and candles to help you. A particularly helpful meditation is picturing yourself standing in the middle of a large forest glade, with a river and/or lake, or perhaps a cove by the sea. Ask your guide to come to you, as you walk in the surroundings.

DIFFERENT TRADITIONS:
As already discussed, different traditions vary on the specifics when it comes to the exact number of totem animals you work with, and what they are called. Below I list two DIFFERENT views – the point is to do your own research and go with what suits YOU. It’s a personal choice based on what you resonate with.
View One – Types of Totems:
Life Totem
Your Life Totem animal is the first totem you should connect with, intuitively, once your understand its significance.  Your Life Totem animal is with you throughout your entire incarnation, and is always there for you when you need its abilities. It is possible to have more than one Life Totem animal that join you during your journey.

Primary Life Totem
Your Primary Life Totem represents your key focus at this time – that which you are currently working on, learning, developing. The messages brought to you by your Primary Life Totem are important reminders from the Universe about your present purpose on Earth, and your inner spiritual nature.

Journey Totem
You Journey Totem animal is with you for a specific period of time – whether that be weeks, months or even years, depending on how long it takes you to walk the path and learn the lesson/s that your Journey Totem animal is guiding and assisting you with. You may experience several Journey Totem animals appearing in your life more commonly than all the others, as if by coincidence. When two or three animals suddenly make an appearance in your life, and they share a similar nature, it means that you have established the basis of your path.

Message Totem
A Message Totem arrives suddenly, neutrally, and at random times throughout your life (or maybe even only once). A Journey Totem, in contrast, stays a little longer and tends to slip in and out of your life over a period of time. The Message Totem brings a powerful message of self growth and spiritual awakening – a sudden step forward. The experience will stand out as unique.

Shadow Totem
A Shadow Totem animal is one of a number of totems sent to us to test us, and will be the one that you initially fear. The Shadow Totem represents your inner fears and weaknesses that you need to overcome. Once you are able to see the fascination or attraction in a previously feared, ‘dangerous’ animal, you have succeeded in learning its lesson, and its power and strength will be open to you. For this reason, facing the fears that the Shadow Totem brings out in you can result in major spiritual growth. Failing to face your fears could result in the Shadow Totem being unable to assist you, and in fact force it to work against your life, holding you back from enlightenment.

Spirit Totem
A Spirit Totem is what a Shadow Totem becomes in your life once you have overcome your fear. It is one of your most powerful Animal Totems.

View Two – The Native American Indian Nine Totems:
Each and every person has nine power animals that represent the medicine they carry on this journey/lifetime. For example, a person who is connected with Wolf is a born teacher, pathfinder, innovator and self-starter. If they are not living their truth/not walking their true path, you may find they emulate the opposite of these qualities. The number nine is based on the concept that we are born on Earth with seven directions: East, South, West, North, Above, Below and Within (which they teach  is inside us AND around us since the entire Universe is inside our consciousness). We have a totem animal in each of the seven directions to teach us the lessons of these directions. The other two animals are the ones that walk on either side of us at all times. We may experience them in recurring dreams, a fascination with them throughout our lives, or simply a recognized “connection”.
What is Animal Medicine?
In this context, the word “medicine” must be redefined. Medicine is a Native American Indian concept which refers to anything that improves one’s connection to Creator/Great Spirit/The Great Mystery, and all life. This includes physical healing, mind healing and spirit healing. It also encompasses anything that increases or brings about growth in personal power, strength and understanding. It is a way of living that brings healing to Mother Earth and all life forms. Therefore, in essence, Native American medicine means a way of life – walking on Earth in perfect harmony with the Universe.
Animals’ characteristics, behaviours, patterns and even their very appearances, relay messages to us – we just need to learn the language. This is an ancient form of “reading the wyrd”, the way the world worked before technology made us blind and deaf to the natural world around us. This precious information, and gifts of healing, are completely free to us.
When you call on the power or energy of a specific animal, you are asking to be drawn into complete harmony with the strength of its essence. All understanding that we gain, all wisdom that we collect through these valuable interactions with our animal brothers and sisters, is a healing process, and must be approached with both humility and intuitiveness. Certain aspects of the lessons the animals choose to teach us are reflections of our soul lessons. These are essential truths about being human, being vulnerable, and seeking wholeness with all that is. They are a part of the pathway to power. The power lies in the wisdom and understanding of your role in the Great Mystery, and in honouring every living thing as a teacher.
Learning to interact with the Animal Kingdom in this way is about reactivating your instinctual intuitiveness, remembering your innate knowledge of natural truths, learning how to relate to all of the Great Mystery’s creatures, and how to “observe the obvious in the silence”.
“The silence of a quiet mind is the sacred fertility of the receiving spirit.” –
Medicine Cards, Jame Sams & David Carson

MORE
Look out for the next few posts where I’ll be providing lists of animals and their totem meanings. Obviously the meanings of each animal have been extremely simplified and in many places only one aspect has been focused on. This is simply due to time and space constraints – to try encompass the whole of a complex creature and all the hundreds of lessons it has to impart would be an impossibility. But hopefully the information will be enough to get you on your way, and once your eyes and energies are opened, the animals will begin to fill in the rest as needed :)

Sources for this series include:
http://www.goddessrealm.com/animal-totems
http://www.animaltotem.com/find-your-totem.html
http://www.legendsofamerica.com/na-totems.html
http://www.animalspirits.com/indexlist.html
“Indian Power Animals and Totems” by Marguerite Elsbeth
“To Ride a Silver Broomstick” by Silver RavenWolf
“To Stir a Magick Cauldron” by Silver RavenWolf
“Animal-Speak Pocket Guide” by Ted Andrews
“Medicine Cards – The Discovery of Power Through the Ways of Animals” – by Jamie Sams & David Carson ***HIGHLY RECOMMENDED***
“ Earth Medicine” by Kenneth Meadows
“Psychic Pets” by Barbara Woodhouse

Friday, December 13, 2013

Top 10 Hydrating Foods


It turns out you can eat your H2O.
"Produce contains high percentages of water as well as antioxidants and essential minerals," says Leslie Bonci, director of sports nutrition at the University of Pittsburgh's center for sports medicine.
You probably consume 20 percent of your fluids from food, and you can boost that percentage with highly saturated snacks.
Because they tend to be low in calorie density, these snacks also keep you satiated and can help you stay lean. Of course, every time you eat a meal you should also drink: Sip 16 ounces of water or another low-cal beverage. And for the ultimate water-rich snack, try one cup of chopped cucumber, carrots, radishes, and celery.

Cucumber: 97%*
Raw Radishes: 95%
Celery: 95%
Watermelon: 91%
Raw Broccoli: 89%
Peaches: 89%
Yogurt: 88%
Raw Carrots: 88%
Plums: 87%
Apples: 86%
*Percentages indicate water content by weight

Reasons to Drink More Water

  1. If you don’t drink water, you will die. It's that important. Depending on our environment, we can live only a few days without water - maybe a week. We can live much longer without food. For most of us, we should prioritize the consumption of water far more than we currently do.
  2. Prevent cancer. Yes, that’s right – various research says staying hydrated can reduce risk of colon cancer by 45%, bladder cancer by 50%, and possibly reduce breast cancer risk as well.7
  3. Be less cranky. Research says dehydration can affect your mood and make you grumpy and confused. Think clearer and be happier by drinking more water.
  4. Perform better. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue! Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.
  5. Lose weight. Sometimes we think we are hungry, when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. For those of you trying to drop some pounds, staying hydrated can serve as an appetite suppressant and help with weight loss.
  6. Have less joint pain. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage’s absorption of water.
  7. Flush out waste and bacteria. Our digestive system needs water to function properly. Waste is flushed out in the form of urine and sweat. If we don't drink water, we don't flush out waste and it collects in our body causing a myriad of problems. Also combined with fiber, water can cure constipation.
  8. Prevent headaches. Sometimes headaches can be caused by dehydration, so drinking water can prevent or alleviate that nasty head pain. Next time your head hurts, try drinking water.
  9. Make your skin glow. Our skin is the largest organ in our body. Regular and plentiful water consumption can improve the color and texture of your skin by keeping it building new cells properly. Drinking water also helps the skin do it's job of regulating the body's temperature through sweating.
  10. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well.

Quick rules of thumb for drinking water:
  • Drink half your bodyweight in ounces of water (if you weight 160lbs, drink 80oz of water each day).
  • Carry a bottle everywhere with you as a reminder to keep drinking.
  • Eat raw fruits and vegetables – they are dense in water. You can get water from food, not just from beverages.
  • Drink water and other fluids until you urinate frequently and with light color.