Do you want to feel vibrant, heal painful joints, think with clarity, and have enduring energy?
Bone broth can kickstart your process.
Upon hearing Dr. KellyAnn Petrucci's interview with Dave Asprey on my Bulletproof podcast station, I am compelled to write an entry, once again, encouraging all to consider adding bone broth to their diet. My own experience has been illustrative of the tranformative power this brew.
Following my professional dance career, I found myself in a state of overwork and physical breakdown. I would wake in the mornings with brain fog, depression, pain that felt like knives driving into my hips, and instability so grave I was not sure I had to calculate how to walk across the room. I felt like a jellyfish with no stable internal structure. My fascia had broken down. At the age of thirty-nine, my highly demanding physical schedule, and inadequate nourishment (I was eating plenty…but not the fats, cholesterol, and protein that I needed) had led my body to say, "no more". With the guidance of my mentor, Lenny Parracino, I learned about the healing power of bone broth and collagen, healthy fats, and a diet steeped in the principles of Dr. Cate Shanahan's, Deep Nutrition.
By incorporating bone broth into my daily diet, along with more healthy fats and grass fed protein, over a period of months I began to emerge from my broken state, and within a year I was transformed. I was elated to feel my body return to a state of agile strength and elasticity. My mood rebounded to my normal positive, highly motivated self. Clarity of mental focus and highly diminished pain added to my joy.
This miraculous transformation is one I am driven to share and hope it may inspire others to heal themselves. Our cells are hungry for proper nourishment. By eliminating toxins and returning to a diet based on whole foods, held sacred by our ancestors for their healing properties, we can reboot our health from within. An incredibly powerful healing resource for the gut (gastrointestinal integrity is foundational to all health), brain/nervous system, bones, joints and soft tissues, bone broth is a simple, delicious food that I cannot recommend highly enough. Enjoy the transformation you can create within yourself.
An excerpt from an article by Kelly McGonigal, PhD, Idea Fitness Journal, Sept 18, 2015, highlights how we can change our brain function and structure through movement:
"Exercise has shown tremendous promise as a neuroprotective intervention (Fleshner et al. 2011; Head, Singh & Bugg, 2012; McEwen 2012). Research has identified several ways that exercise protects the brain from stress—and even reverses the effects of chronic stress on the brain (Stranahan & Mattson 2012; Rothman & Mattson 2012). Exercise increases brain-derived neurotrophic factor, which maintains brain health, supports brain growth and combats the negative effects of stress. Exercise seems to enhance BDNF specifically in the prefrontal cortex and hippocampus, the two regions most susceptible to stress-related damage. Exercise also triggers the brain’s self-repair processes, which may help reverse any stress-related neurotoxicity. Finally, exercise activates the brain’s stress-calming system, releasing a neurotransmitter called GABA, which helps restore balance in the autonomic nervous system. When we exercise regularly, we naturally engage all of these neuroprotective processes. Over time, exercise can create a “stress-resistant” brain that is less sensitive to threat and recovers more quickly from stress (Fleshner et al. 2011)."
As the holiday spirit comes upon us, stressors of all sorts manifest, and with them come surges of cortisol and adrenaline. Highly valuable in fight of flight situations (powering the body to attack or flee from danger), these stress hormones can cause damage to the body when not physically utilized. The answer; MOVE! A 10 minute walk outdoors, stretch session, run, swim, or other physical activity will burn up excess stress hormones, upregulate metabolism (to balance your intake of holiday treats), and restore a sense of personal power, focus and calm. Give yourself the gift of at least 10 minutes of focused movement every day, and notice the rewards you see and feel.
As I was packing boxes this week, on the move once again, I tuned in to one of my favorite podcast stations, the Optimizer. I was inspired by idea that "disciplined practice leads to optimal experiences and the flow state". When we lead our lives with disciplined focus, we guide ourselves to do the work necessary to achieve our goals, feel the flow state, and the exhilaration of moving forward. No one can do this for us. And the reward is invaluable. This month, reward yourself for expressions of your disciplined practice, in whatever field you are passionate about. Some of my favorite inspiring and informative podcasts in human performance and health include; Optimize, Primal Blueprint, Katy Says, BulletProof Radio, and Revolution Health Radio. The podcast app makes it easy to tune in to these stations and learn while on the move! And to enhance your disciplined practice, join me for NEW evening group REFORMER CLASSES at Malibu Fitness. Contact me for details. To your health!
Pilates = Strength + Flexibility with Control
Tues 12:15 and Wed 5:30 pm (may change to 3pm)
Only 3 spots available! $40 fee
To sign up and for more information, contact
Jennifer Beamer, 310-498-4859, firstname.lastname@example.org
As this news drops in the mail, I will be on my way back to Malibu and looking forward to sharing inspirations from my journey abroad. Group classes at Malibu Fitness (pilates with functional movement, posture work) are in full swing, Saturdays at empowering elements of moving in nature..something I did a lot of in Paris! Standing tall, eyes focused above the horizon, arms pressing backwards, we can engage in a full mind body activity on the beach, in the mountains, or around the block. Movement guru, Katy Bowman, expounds upon the power of walking in her bestseller, Move Your DNA. Try listening to it in audio while on your next walk; Katy describes how daily movement (versus "exercise") alters our genetic expression; it is a wide variety of daily movement, not exercise, that is optimal for health. For your ease and efficiency, a link is here; http://www.amazon.com/Move-Your-DNA-Restore-Movement/dp/0989653943. and Tuesdays at . As cooler temperatures approach, we enter an opportune season for walking outdoors, enjoying the
Here are a few images to inspire some outdoor walks and stairclimbing.
Looking forward to seeing you again soon. To your health!
As September brings a return to work and school after the long days of summer, it creates an opportune time to reevaluate priorities and purpose. Set your focus firmly upon what brings you happiness, health, and vitality. Be attentive to things that may distract you from your vision. With each new task or demand, ask,"Is this energy/effort in alignment with my highest goals?" With attention and dedication, we can stay focused on an energizing, fulfilling journey, despite the tumultuous events along the way.Journeys will be leading me to Paris, Sept 20-Oct 1; I am thrilled to be visiting great friends from the time I lived in this glorious city, and to be teaching and studying pilates there. I aspire to bring new ideas and inspiration home to all my students! Additional training times will be available before and after my trip, focusing on mat work and body leverage training, to empower students' self practice while I am away. Mat classes infused with alignment and rehabilitation techniques continue on Tuesdays 12:15 and Saturdays 9:15 am at Malibu Fitness; all are welcome. Stand tall, and move well!!
Fresh out of the IDEA National Fitness Conference, I am reeling with ideas and inspiration. It is an honor to have the opportunity to learn from leaders in the field of biomechanics and human movement, such as Lenny Parracino, Gary Gray(Gray Institute), Chuck Wolf (Human Motion Associates), Sue Hitzman (Melt Method), Paul Chek, and Gray Cook, and a challenge to integrate all the material into meaningful applications for my community. An overarching principle is the chain reaction of the body, rooted in the myofascial nervous system. A fancy term referring to the fact that every part of our body is connected through tissues and nerve signals. Therefore, to address a problem in the system, we must look at the way the entire body is moving and functioning. No body part is an island! As Chuck Wolf expressed today, knee motion is determined by what is happening at the ankle and hip; thus, one must address how the ankle and hip are moving in order to optimize motion at the knee. Simply replacing a worn out knee, without addressing what is happening upstream and downstream, will lead to repeated problems.
A few of my favorite cues from Chuck's lecture included, "stand tall", "shine the beacon of light" (the pelvis) in the direction you want to go, and "smash the bug" under your big toe; I will illustrate these in class, and how they lead to upregulating the chain reaction in the body. Pushing the first ray (big toe knuckle) into the floor fires up the glutes...no "squeeze your glutes" needed! As one who knows the frustration of sacroiliac pain, by focusing on getting my first ray firmly rooted in lunges and squats, my SI pain was alleviated! This is like magic. Finding the targets and sparks that naturally wake up the body to optimal movement, is extremely refreshing. This respects the incredible wisdom of the body, and nature's sophisticated intricacies that keep us moving forward, even in the presence of injury and dysfunction. And this is the key to realigning all systems to optimal movement.
I look forward to sharing this information with you.
Be well, and stand tall!
Best to all,
While moving homes can be overwhelming at times, it can be extremelly invigorating to clear out the old and streamline one's life. In the midst of my move, I had an experience which inspired great joy. Yesterday, as I donated a truck load of furniture to Grace Hopper School, I was ignited by the glowing joy of the gentlemen coming to recieve my items. I was equally elated by a sense of lightness, and freedom as I bid my things good bye. It is easy to accumulate things, and to be unaware of how they weigh upon us psychologically as well as physically. Appreciating what we have, and keeping only what is a true priority for us, physically and mentally, allows us to move forward to new ideas, opportunities and purpose. This photo of my new Grace Hopper friends says it all.
Here's to living lightly and with vitality!