Reach out to help heal your own grief.We are all shocked and deeply saddened by the tragic events of September 11, and our prayers and deepest sympathies are with the victims and their families. As we witness the sad events of the last few days unfold, we continue to be moved by the courage, compassion, and patriotism of the dedicated rescue teams, the volunteers, the American people, and others around the world.
If you would like to support the relief efforts, you can help in this time of tragedy by contacting the American Red Cross. Due to the recent tragedy in our Country most of us are suffering from an unusual amount of stress. Now may be the most important time in your life for you to nurture yourself in any way possible. It has helped me immensely to continue to do my Life Lift breathing. I find it helps me stay focused and keeps my spirits elevated. Many have reported that they have found that it helps them feel they are doing what the leaders of our Country have asked, to get back to life. Take a few deep breaths right now. It may help you feel much better.
I know that many of you are suffering from feelings of sadness and grief right now because of what has happened to our Precious Nation.
I thought I would share some things with you that have helped me to feel better.
I have tried to stay focused on nothing but positive things that I can do to help others. It has made a huge difference in how I am feeling mentally and emotionally. The first few days I was glued to the TV and I felt overwhelmed with grief. I took my own advice and turned the TV off except for a short while each day. . I have felt determined to do something to make a difference for others rather than allowing myself to be consumed with the horror that happened that I can do nothing about. I learned years ago that the best way to heal yourself is to find someone to heal. That has been my motto since. Believe me, it really does make a difference.
What I know is, I can do something about what happens from today forward. Each of us can. There are so many things we can each do to reach out to help others. I know that our food banks are suffering because so many have diverted all of their desire to help to the relief efforts in New York. There are still children out there who need to be fed. Even if you can only take a box of crackers or a bottle of peanut butter to your nearest shelter. Do it! It will make you feel better. I promise. It will also make someone who would otherwise be hungry feel better too. Just for one day try to think of 3 ways you can make a difference. Then follow through and watch the magic happen. You will be so thrilled with the outcome. The better you feel about yourself the easier it will be for you to reach your own personal goals and then keep them permanently.
Here are some ideas that I hope will help motivate you to take good care of yourself.
Fitness makes you look and feel better. It's not just about losing weight. It's about achieving the right muscle-fat ratio that helps you stay in shape.It's scientifically proven that thinner people have faster metabolic rates. In other words, they burn fat faster and more efficiently than those who are heavier. Doing your Life Lift breaths daily, even just a few, can help you reach the goals you set for being thinner and healthier. Don't forget to breathe!
Oxygen + Water + Smaller meals, fueling every few hours + A Positive attitude = Your Success.
The most important muscle in your body?If you had to pick the most important muscle in your body to keep strong, what do you think it would be? Here is my pick. It is the support center for your entire body. If it is not strong you may feel it in your back, your legs and even in your feet. Your Abdomen! Having a strong abdomen is important for more reasons than just visually looking good. Your abdomen is holding your internal organs in place. A strong abdomen will give you better posture and can help you to keep from suffering the effects of aging. Back aches can diminish and your entire body can feel stronger and more powerful when your abdomen is strong enough to support the rest of your body. Think of your abdomen as the most important area to strengthen and you will find that it will be easier to work your way outward to your buttocks, legs and arms. Having a totally balanced body will not only make you look better, it will make you feel more in control. Begin in the center of your body with your all important abdomen muscles. By doing your Life Lift breaths daily you are beginning the most important body work possible. If done correctly Life Lift can give you the foundation for a firm, toned abdomen. Remember that any time you flex or stretch a muscle and do a Life Lift breath you are directing the oxygen from that breath to the flexed or stretched muscle. When you get into the final step of Life Lift, the actual "lift" you are flexing your entire abdomen area. I will give you several positions below to practice along with your Life Lift breaths to give you the ultimate abdomen workout. Many of us have a challenge with excess fat over our abdomen. Having a stronger abdomen can make your tummy appear flatter and since the more lean muscle you have the better your metabolism functions, you can also burn off that fat layer easier. You can begin by building a strong foundation. Your overall shape will dramatically improve as you work these muscles. You will feel stronger and look better.
Over time, we can reduce the fat layer by creating a program that includes a total-body exercise program with Life Lift and includes healthy eating habits. Don't forget how important drinking water is to this process. We need to keep your body flushing toxins too!
Getting the abs in shape can be frustrating. I receive messages constantly from people who have been working their abdomen for years with traditional exercise alone and still haven't gotten the results they wanted. When it comes to doing abdomen exercises, it is more important how you do them rather than how many you do. Doing hundreds of sit ups or abdominal curls a day will definitely fatigue you, but not necessarily the muscles you are trying to target.
I will give you some of the old exercises from the video with new variations as well as some entirely new ones here. I've included a mix with some simple positions along with a few more difficult ones for those of you who have been exercising for a while. Just do what is comfortable for you.
There are three ways to do these:
Do the entire Life Lift breath and then the position, alternating the Life Lift breath and the position. Begin the Life Lift breath and as you are in the actual "lift" position begin the exercise position. Begin the position, then begin the Life Lift breath and do the two together the entire time. This is great for those of you who are a bit more advanced. This works both your abdomen, your thighs, hips and buttocks:
* Pelvic Tilt: This exercise is always a great one to start with. You may do this lying on your back on the floor with your knees bent or the new version, standing up against a wall (some people don't like to get down on the floor, and the wall version of this exercise is excellent.) Take your hand and feel the natural curve between your lower back and the floor/wall. Concentrate on tightening your abs and using them to slowly flatten out that curve. As you tighten the abdomen muscles, slightly push your pelvic muscle forward into a tilted position. Remember to begin with your Life Lift breaths and as you get into the Lifting you can pull up your tilt slowly. Repeat the motion 10 to 15 times, keeping tension in the abdomen muscle. Another way to improve this is to get into the pelvic tilt right away, do a complete breath and as you are in the Lift position, do little pulsing motions, squeezing the muscles in your rear end several times, over and over. I like doing this even when I am sitting at the computer. I often listen to energetic Latin music when I am typing away and I find that doing the little pulsing motions to the beat of the music while I do my breaths is a great way to keep my rear end from getting tired when I have to sit for long periods of time. It also helps to fight off gravity. This next one works both your abdomen and your triceps, (the under side of your arm):
*Abdomen Curls on Towel: You might find this technique to be helpful in reducing stress to your neck while doing abdomen curls. Lie on your back with your knees bent, with a towel under you. The top part of the towel should be just level with the top of your head. Grab hold of both sides of the top of the towel and rest the weight of your head and neck into the towel. Keep your focus on tightening your abdomen and pushing your ribcage downward toward your hips. Once you reach the top part of the motion, hold for 1 to 2 seconds, really feeling your abdomen getting as tight as possible.. Try to maintain some of the tightness in the abdomen as you lower yourself back down to the starting position. Doing the abdomen curls this way allows your whole spine, including your neck, to curl as a unit. Repeat 10 to 15 times.
This works your abdomen and your arms:
*Abdomen Lift: This position is often used in yoga. This is a great movement for strengthening your abdomen. Lie on your stomach and raise yourself up onto your forearms and toes. Keep your back and neck flat and level with the ground. Hold for 5 to 10 seconds. Now insert your complete Life Lift breath. Try to increase your holding time to 15 to 30 seconds.
This works your abdomen and arms:
*Abdomen curl combined with weights. Hold your weights, ( Ideally a 5 lb. dumbbell or a bottle full of water, or any heavy object) directly above your chest. Keep your arms extended above you. Stretch your arms as far as possible. Begin a slow, precise movement forward with your arms extended holding the weight. While performing your abdomen curls, think about using your abdomen to press that weight straight up toward the ceiling. Hold for 1 to 2 seconds at the top, then resist during the downward motion. Start with 10 to 15 repetitions. You can gradually add more weight to make it more effective. To really make these workouts challenging, alternate all of these positions. Keep a good variety in your workout. Keep surprising those muscles and they will surprise you with something you will really love, strong, powerful abdomen muscles.
Testimonials of the month, something to inspire you.You know, I had to chuckle to myself when you said, "it's good to get back in shape". My year long hiatus was spent doing MANY forms of traditional exercises (weights, stepping, adv. aerobics, etc.) while giving up LL totally. Ironically, a year ago when I quit breathing, I thought in a year of doing all the traditional stuff I would look and feel better than ever. On the contrary!!! My joints were pounded, my muscles were always sore and I felt so lethargic. I didn't sleep well, my skin was breaking out after years of being so clear. To top it all of, I no longer could wear 6's and 8's (lower body) and grew to tight 10's or 12's. My pear shape got very exaggerated and muscular and the cellulite returned on my thighs!!! :-( All this and I was working out 5-6 days a week for at least an hour!!!!
Well, within the last 10 days of LL'ing, everything has turned around. I sleep like a baby, my muscles are leaning out and debulking and I'm feeling smaller. My legs are almost cellulite free. God bless Rashelle and LifeLift! Tonia :-)
I have a 7 year old and she told me a few weeks ago that I was doing Life Lift wrong! From the mouths of babes, huh? I am also a former BF user and you are definitely going to recognize the difference between the two. You remember how you feel really tired and drained after doing BF? You get results but you feel like you're going to die trying. One breath can make you feel exhausted. With LL I have found that the breaths are MUCH more relaxed. When I began doing LL I guess I still had some BF training left over because that's the way I was attempting to do LL. It took my 7 year old to point out to me that the Pah sound wasn't supposed to be so harsh that you feel like your throat is going to pop out of your mouth, but instead it's more like a whisper. That made a BIG difference for me. I started paying closer to the instructional video and realized that I had been doing LL wrong. I have definitely noticed a difference and improvement since I started doing LL correctly and I have wanted to do it more often. LL is relaxing enough that you can easily get your workout anywhere, even while driving. Try doing BF while driving and you might commit vehicular homicide! (Okay Rashelle, that's my commercial for you! ;)
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