SUNDAY, MARCH 3RD 1:00–6:00PM
MOVE ME STUDIO 1320 FOURTH STREET PLEASE JOIN US for FREE CLASSES EVERY HOUR BEGINNING at 1:00pm,
as well as DELICIOUS SNACKS, CHAI, and COMMUNITY BUILDING.
SCHEDULE OF EVENTS
1:00-1:45 2:00-2:45 3:00-3:45 4:00-4:45 4:45-4:50 5:00-5:45
Alignment Flow Yoga with Danielle Hougard Vinyasa Yoga with Elle Griffin and Lori Salomon Zumba with Tom Mayock and Lis Addison Nia with Sarah Caveney, Lis Addison, and Julia Rigler Break the Chains – Her Rising flash mob dance performance Yoga for Rejuvenation with Linda Prosche
MOVE ME STUDIO NIA, YOGA, WELL-BEING 1320 FOURTH STREET, SAN RAFAEL, CA 94901 415.419.5457 movemestudio.com
Habits and the behaviors that accompany them are like a river that over time creates a chasm through rock, eventually forming a canyon of esteemable size. Over many repetitions , they grease the groove, and if one is not mindful, the element of choice and awareness can be far removed from the behavioirs at hand. This makes sense in that repeated behaviors allow humans to conserve brain energy, operating on "auto-pilot", as it were.
In order to change the flow of "the river" that represents an undesirable habit/behavioir one requies preparation of a solid plan and persistance of execution.
Habits are generated by a cue, a behavior and then a reward. For more on how this works take a look at Charles Duhigg's book, The Power of Habit. One can reorder the actions and routines that are associted with cues while still retaining rewards. It takes some exploring on the part of the individual to set this up. The brain is wired to expect reward. Dopamine, the "pleasure"nuerotransmittoer may be stimulated even with the anticipation of some behaviors and their attatched rewards. How does one work within the tides of actions and psychoneurochemistry( is that a word)?
Try the following:
• Decide to change. Committing to change is a predictor of success and change one habit at a time.
• Believe in your ability to makes the change. When believing in change becomes a habit, change becomes real .
• Identify the routine. Write it down! This helps identify repeated behaviors (eg.food , exercise logs)
• Isolate the cue. Writing down the location, the time, the emotional state, who was present and the action/event that took place before an urge occurred helps identify the trigger).
• Experiment with rewards. Trying different rewards can isolate a craving. If yourbehavior change is diet related use non-food related rewards.
Give it time and plan for relapses. Positive habits require development of new neural pathways, a process that takes at least 3 weeks. Most resolution makers give up too early. Persistence is critical (Duhigg 2012).
- GOOD LUCK AND BEST WISHES FOR A HEALTHY NEW YEAR
A few weeks ago my sweetheart and I made a trip up to Yosemite. Staying at the historic Wawona Hotel at the south end of the park, we revisited some favorite spots and also explored some new places.
When going to a National Park known for its gandeur and majesty, the usual famous spots are tempting-Vernal Falls, Half Dome etc. But what if we entertain the willingness to go beyond and seek the places out past the typical tourist routine? What lies beyond the photo-op distance? Yes, that yardage that is over-trampled by car-loads of folks eager to get the best shot, but whose feet are only willing to take them for about a quarter mile.
On this particular trip "going beyond" for us meant trekking up to Dewey Point-all the awe inspiring views of the valley, and very few people. We also went on a quest to find the special swimmimg hole past Chinualna Falls that a ranger told us about:
"Not to be missed, just go past the falls, hike up the trail, keep going and take a right when the trail forks"
All geared up for a cool swim at the end of a 2400 foot ascent on a hot day, we made the 4 miles to the falls, and after a brief rest continued, hoping to find a deep pool for doing laps. After another 45 minutes of climbing I could feel myself get into the "when are we going to get there" mode.
Now, it would be great if I could describe the anticipated satisfaction and welcome relief at finding this cool pool, but we never made it. Over-heated, tired and realizing we were over 5 miles up, with that same distance to go down, we decided to backtrack and find our own perfect water spot. Plodding back along the trail we noticed water spilling over huge granite boulders into a series of shallow pools and falls. This was it! The "beyond" place that was meant to be for that day. This labyrinth of chasms and water flurries held us in a moment of time. For hours we wandered barefoot around the wet and rocky surfaces and dozed like lizzards on the granite slopes, I felt I was exactly where I wanted and needed to be.
Its wonderful to have a goal and destination, and also to be open to all the other options that can offer rich rewards. It's the moment of instant recognition and willingness to go beyond, and then some...
“beyond the rightness or wrongness of things there is a field, I'll meet you there”
My visit to Zion National Park in May included a not to be missed up to Angels Landing, a 4 hour round trip hike that would make a vertical climb of 1500 feet. Using controlled breathing techniques (pursed lip breathing) improved my stamina and overall enjoyment.
Making an ascent to higher altitudes imposes a strain on breathing due to lower barometric pressure. The fractional concentration of oxygen is the same whether one in San Francisco (sea level) or in Denver, (about 21% in ambient air). It is the weight of atmospheric pressure at sea level (760mmHg) that makes it easy for O2 to get from the surrounding air to the lungs where O2 diffuses into the bloodstream.
The higher a person ascends, especially of it is a quick trip, the more likely it is that person will experience the effects of altitude. The degree and severity depend on the person's baseline level of health and fitness and of of course the feet above sea level. One may notice fatigue, rapid heart rate, headache, sleep disturbances, nausea and if at extremely high altitudes, dangerous signs of pulmonary edema can occur. These symptoms can be ameliorated by descent and/or administration of supplemental O2.
So how is it that great explorers can make the trek atop Everest (alt. 29,000 ft.) . How do people survive in the Andes? And what can the average person do to improve their exercise tolerance while vacationing at Lake Tahoe? It would take a long journey into cardiopulmonary physiology to explain these mysteries. The most valuable thing to understand, I think, is how to use paced and pursed lip breathing. Pursed lip breathing works by slowing down the respiratory rate and allowing a greater efficiency of gas exchange and air volume to take place throughout the respiratory cycle. Also the narrower opening at the mouth creates a back pressure that is transmitted to the lungs leading to longer air distribution times, lessening of airway collapse and increasing oxygen levels in the blood.
The technique is simple: just purse the lips as if to whistle and blow out gently at regular expiratory volume. You will notice it takes a bit longer to exhale. Get the sense of pacing the breath by using a counting ratio for inhale/exhale. For example: inhale for 2 , exhale for 4.
During extreme exertion one may need to open the mouth for inspiration and use a 1:1 ratio. Inhaling through the mouth decreases resistance to inspired air, but offers no opportunity for humidification. So in addition to perspiration, and the exposure to dry air often at high altitudes, this makes it important to maintain good hydration.
I would love to discuss more at some point in the future. Don't hesitate to contact me with questions. Remember, if you are planning travel to high places this summer, bring lots of water and focus on your breathing.
“Eat Right with Color”
March is the month for Americans to focus on better eating habits with National Nutrition Month.
This year’s theme encourages consumers to include a colorful variety of fruits, vegetables whole grains, and lean proteins on their plates. Your plate should look like a rainbow. When we bring more color into our diets we are more likely to obtain the vast complement of micronutrients that comprise the optimum diet.
A few ideas:
Green: green leafy vegetables, Iron
Sweet/hot peppers and kiwi, vitamin C
Orange and Yellow: carrots, cantaloupe, sweet potatoes, beta-carotene- (helpful for good vision)
Red: Antioxidants, (helpful for cardiac and immune system health) Cherries, beets, pomegranate
Purple and Blue: Antioxidants! Berries, grapes
Brown, White: Selenium, Mushrooms, and Onions
Visit the Farmers Market and pick a new piece of produce to experiment with. During the vernal equinox you may find: asparagus, avocado, beets, kale, collards, guavas, mandarines, bok choy, parsnips, radishes, rutabagas, rhubarb, sweet potato, turnip, leeks
Fooducate the app for the iPhone will scan barcodes and give you deep details on food labels for thousands of products.
In honor of Valentine’s Day and February being healthy heart month, here are 10 ways to maintain your cardiovascular system in tiptop shape.
1.Understand the risk factors for coronary
artery disease (family history, inactivity, diet, high blood pressure, obesity,
smoking, diabetes) Note the ones that you can control or prevent.
2. Know and understand your lipid profile.
3. Increase intake of omega-3 essential fatty acids-good sources, cold-water fish, walnuts, and flax seed.
4. Enjoy a regular aerobic exercise program-a high level of exercise (over 1500 calories a week) is one way to increase your HDL-the “good” cholesterol)
5. Decrease intake of refined sugars and simple carbohydrates. Increase fiber and complex carbohydrates according to your individual diet plan.
6. Include small amounts of dark chocolate in the diet. It should contain a high percentage of cacao. The cacao bean in its native state contains a complex array flavanols that have antioxidant properties.
7. Red wine contains flavanoid polyphenols that may help prevent coronary artery disease. Current recommendations are up to 2 glasses a day for men and one for women. Because alcohol is also associated with negative outcomes for other health conditions (i.e. certain cancers) doctors advise against starting a daily wine habit for those who don’t drink.
8. Limit your intentional and unintentional exposure to cigarette smoke.
9. Learn to manage your stress and develop a relaxation practice.
10.Maintain a healthy and consistent body weight. Your BMI should stay between 19-25
For guidance on these issues consult your health care provider. Helpful websites include:
Last week the USDA released the latest dietary guidelines. In hopes of slowing down the maddening increase of chronic health conditions due to over/under use of various food stuffs? Too little too late?