The "BEST BREATHING EXERCISES" Health, Fitness & Personal Power Blog

To Supplement Or Not To Supplement

I am a believer and proponent of supplementing one's diet with certain vitamins,
minerals, and other natural substances.

Of course, I think you should try to consume as much of the macro and micro nutrients
your body needs through eating healthy whole foods.

But even if you are one of the few people who consumes a completely healthy diet,
you probably are not taking in the optimal amounts and ratios of vitamins,
minerals and other nutrients your body needs to thrive.

Here are a few reasons why you should consider supplementation, even if you
eat a healthy diet:
 
(1)In most countries, agricultural practices, including overfarming and the use of
pesticides and other chemicals, have caused a decrease in the concentration
of nutrients available in our foods.

Even the most beneficial of foods -- fruits and vegetables -- do not offer anywhere
close to the vital nutrients that they did just 20 to 30 years ago.

For example, I read that a university compared potatoes that had been harvested
in the 1960s and stored, with potatoes harvested in 2004. The 2004 potatoes had
lost 60% of the vitamins, minerals and phytochemicals that the 1960 potatoes
contained.

The only way to ensure you are ingesting optimal amounts of the key micro-
nutrients your body needs is to supplement your diet.

(2)If you have a chronic condition, such as asthma, high blood pressure, or
arthritis, you typically suffer from inadequate amounts of certain nutrients, such as
magnesium and calcium.

Taking even moderate doses specific nutrients can make a big difference in your
condition.

(3)If you are suffering from an acute condition, such as bronchitis, a bad cold,
or pain from overexertion -- you also can benefit from a higher than normal
dose of specific supplements.

For example, taking a garlic supplement, or adding more garlic to your diet,
has been proven to reduce the severity of cold symptoms. It may even help
prevent colds in some people.

(4)If you are like most people, you consume at least some quantity of
highly refined and overly processed foods. These foods tend to be high in
sugar, fat and/or salt. They also contain a lot of chemical additives.

As they are digested, these substances cause free radical damage in the body,
which has been implicated in a number of diseases and conditions, from
Alzheimers to heart disease to early aging.

Supplementing helps reduce and even counter the effects these free
radicals can have on your body and brain. This may help you avoid the
ravages of certain serious diseases. And I think we can all relate positively
to anything that helps us look and feel younger, longer!

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. Each month, you can receive even more information on how diet and
supplementation can make a profound difference in your fitness, health and
energy levels...when you become a member of the Dynamic Fitness & Health
Letter.

In this month's issue, I tell you about a super food that will definitely ignite
your energy levels, purify your blood, and provide a wide array of nutrients
and anti-oxidants. The February issue just mailed, but I have a few extra
copies available to the next 5 people who sign up.

For more information on the Dynamic Fitness & Health Letter, or to become
a member, visit http://www.bestbreathingexercises.com/NLInfo.html.

Copyright, KVN Enterprises, Inc. 2007

**The contents of this daily email are not to be considered as medical
advice. Always consult a physician before beginning or changing any
health or fitness regimen.**

The Master Key To Gaining Control

What you are feeling this very moment is being driven by powerful physiological
events.

Every minute of each and every day, you are experiencing emotions. It's hard
wired into each of us. The emotions you experience are either appropriate and
adaptive, helping to move you forward toward your goals...or they are conflicted
and are blocking your path.

One of the most important functions of emotion is to mobilize you, to get you
going, moving or responding. Emotions are deeply rooted in complex
physiological systems.

The word emotion comes from a Latin word meaning "to set in motion". We
often think of emotions as something happening in our heads.

In reality, emotions involve your entire body, as well as your brain and even
your spirit.

Emotions actually create changes in your body which, in turn, drive your
behavior.

If you are experiencing outcomes in your life that are less than desirable,
such as a health condition, being overweight, or simply feeling out of control
or stressed some or much of the time....your emotions are playing a significant
role.

Emotions drive physiology. Sometimes outside of our own awareness.

Have you ever been surprised or even shocked by the way you responded to
something? Like snapping at a coworker or child for something that is not
that big a deal...with a sudden anger or impatience that seems to spring out of
nowhere.

But, the reverse is also true: you can use your physiology to control your
emotions...which enables you to control your responses to the world.

The old "fight or flight" reaction served us humans well throughout much of
our evolution. And we still need this mechanism to spring into action if we are
ever exposed to life-threatening circumstances.

Unfortunately, in our modern world, this mechanism doesn't serve us as well.

I'm not saying you should give up that "warrior spirit" that resides in each of
us. Nor am I suggesting you tamp down your emotions or reduce your passions.
These things need to be cultivated and cherished.

However, to succeed, be productive, and enjoy a fruitful life, you have to be calmer
and more in control.

You have to learn to subdue many of your instinctive mechanisms and replace them
with more constructive and empowering emotions and physical strategies.

One of the simplest, most basic, yet most empowering physical strategies is
to get a handle on your breathing.

You can use breathing to energize, as well as to calm down. Taking a
breathing break at regular intervals is a natural, easy way to build up energy,
or to calm yourself down...before you do or say something you will regret.

Knowing how to manage your energy is another key in managing your
emotions, and being in control.

In this month's issue of the Dynamic Fitness & Health Letter, I share
with you five pillars or foundations for maximizing your energy.

If you're not always brimming over with energy and enthusiasm....maintaining
that energy throughout the day....and maintaining a constructive and
empowering emotional state....then you will find this to be very beneficial
reading.

I also share with you two breathing techniques to help you relax and calm
yourself anytime, anywhere...no matter how stressed or pressured you may
be feeling.

It's not too late to access this potentially life-transforming information for
yourself. The February issue just mailed, but I have a few extra copies.

For more information on the Letter, or to become a member and get your
copy of the current issue, visit http://www.bestbreathingexercises.com/NLInfo.html.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

Copyright, KVN Enterprises, Inc. 2007

**The contents of this daily email are not to be considered as medical
advice. Always consult a physician before beginning or changing any
health or fitness regimen.**

Enthusiasm Attracts More Passengers

"Enthusiam attracts more passengers."

I found this the other day in something I was reading, and thought it was worth
passing along.

Did you know the word enthusiasm comes from the Greek "en theos", which
means "filled with the divine"?

When you get excited about your life and your work, you bring a powerful
divine energy to everything you do.

And when you are more excited, you attract other people to your cause as
well. They want to be around you because enthusiasm is a winning feeling, a
warm feeling, a fun feeling.

But sometimes it can be hard to muster up enthusiasm. It's easy to get caught
up in the schedule, the to-do's, the responsibilities....and lose sight of your
ultimate vision for your life and the importance of having some fun along the
way.

Here's a simple, almost silly example of this.

We got about 6 inches of snow yesterday. We were only supposed to get
about an inch, and then it would turn over into rain or freezing rain.

Whoops! Looks like the weather people got it wrong again. All those fancy
schmanzy doppler radar whoopdeedoo thingamajigs and fantastic graphics,
and they still miss the call about 50 percent of the time.

Since it was a Sunday, it was not as big of a deal. My son was so excited
about the snow. We bundled up and got out there not once, but twice.

He had the best time, rolling, hopping and stomping through the snow. He
emanates such a a powerful sense of joy - without even trying. Kids let their
natural, spontaneous feelings come through.

Before I knew it, we were amongst about five or six other kids from the
neighborhood, with their parents in tow. They were like magnets to each
other, coming together to enjoy our winter surprise.

I noticed a definite split amongst my neighbors. On one side, you had the
neighbors who immediately got busy clearing and shoveling. They disliked
the snow, seeing it as a big nuisance and work they weren't planning on.

On the other side, there were the neighbors who first focused on taking
their kids out into the snow for some fun and play. Like our group.

The kids ran and rolled. We all took turns sledding. We built snow men.
We ate snow (not the yellow stuff, though).

What would have been an otherwise cold and drab afternoon became a very
fun day.

Not to mention healthy, because we were running around and playing in
the clear fresh air.

Yes, I still had to shovel the driveway and walks. But I did this later,
after the fun. I viewed it as even more good exercise.

So, is it possible to extend this type of enthusiasm into every day life?

I think so. But you have to know how to manage your energy..because
energy can be an important factor that limits your enthusiasm.

In this month's issue of the Dynamic Fitness & Health Letter, I share
with you five pillars or foundations for maximizing your energy.

If you're not always brimming over with energy and enthusiasm....and
maintaining that energy throughout the day, no matter how demanding,
crowded or crazy your day gets - or which surprises nature throws your
way - then you will find this to be very beneficial reading.

It's not too late to access this potentially life-transforming information for
yourself. The February issue just mailed, but I have a few extra copies.

For more information on the Letter, or to become a member and get your
copy of the current issue, visit http://www.bestbreathingexercises.com/NLInfo.html.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

Copyright, KVN Enterprises, Inc. 2007

**The contents of this daily email are not to be considered as medical
advice. Always consult a physician before beginning or changing any
health or fitness regimen.**

Drop That Diet - Now!

Every so often I cycle through diet related topics in these daily tips.

Diet can have a significant impact on your asthma and allergies.

It can also have a profound impact on your overall health. So it's important that
we cover it.

I bring it up today because of a conversation my buddy and I had last night.

We went out to grab a few cold containers of liquid refreshment and have a bite to
eat. We caught up with each other on work, family and so forth.

As we talked, she told me about her efforts to lose weight before she and her
husband went on a cruise. In fact, the last time I had seen her was her "last night
to eat what she wanted" before she went on some really radical diet to try to lose
weight in time for her vacation.

Unfortunately, her radical weight loss plan backfired, and she ended up gaining
weight before they left on their cruise.

Yet she was still in the same mindset when we met last night. She was planning
to go on yet another fad diet and lose a bunch of weight.

This diet would involve denying herself some of her favorite foods. She and I
placed a bet on how long she would last on it.

I couldn't blame her though. I think most of us, yours truly included, have fallen
prey to the promise of fast weight loss. Usually this entails suspending our
common sense and abandoning time tested and proven dietary principles in
order to (hopefully) blast the fat off our bodies.

These types of diets abound. Low carb, high carb, no meat, lots of meat, all
fruit, no fruit, food combination, and on and on.

Most of the time, people who go on these types of diets do lose some weight
in the early weeks or months. Losing weight quickly can be very positive
reinforcement. (Unfortunately, a lot of this early weight loss is water.)

Despite this early success, something happens to most people. They lose
interest in their diet and begin to cheat a little bit on it.

Pretty soon they are in full consumption mode as they make up for all the
foods and beverages they have denied themselves. Before you know it, they
have gained back the lost pounds and, even worse, packed on additional
pounds, most of it fat.

This is a very destructive cycle. It is devastating in terms of your
confidence and, more importantly, your health.

The truth is, diets don't work!

We keep getting heavier and heavier, even though we spend billions of
dollars every year on diet programs, special foods, and supplements.

I don't have my own "fad diet" solution to peddle. I actually recommend (and
follow) some very simple principles for healthy eating. And I recognize
the fact that a "one diet fits all" approach does not work.

There are three recommendations I make for everyone:
-Reduce the amount of sugar and overly refined and processed foods in
your diet;
-Put more emphasis on quality proteins and water-rich foods;
-Drink lots of water. Try to drink at least half your bodyweight (in pounds)
in ounces of water every day.

I also lay out in great detail a "can't fail" nutrition program in the "Fire Up
Your Metabolism" Program -
http://www.bestbreathingexercises.com/metabolism.html.

Notice I said nutrition - not diet. Because if you follow what I recommend,
you are eating in a way that supports and nurtures your body...rather
than suffering through deprivation or denial.

The real secret to sticking with healthy eating (and feeling better, and
reaching your best weight, and living longer) is to NOT deprive yourself
of anything.

The minute you say you can not have a certain food, you immediately
begin to crave it and want it. You become obsessed with it. You feel bad
until you can have it. Eventually you "cheat" and mess up on your diet.

Then you tell yourself, "Oh well, I blew it. I might as well really pig out for
the rest of the day (or week, or month) and restart my diet tomorrow."

Please don't think I'm lecturing, because, as I said, I have been through all
this myself more times than I care to remember.

When I analyze how I eat when I am in my best shape and feel  my
healthiest, I realize that I eat healthy most of the time. But I don't
forbid myself any food or beverage. I can have it if I want it.

Because I know I can have it, I lose my cravings for it. I don't eat as
much of it and, when I do eat it, I really enjoy it. No guilt because I
"cheated".

And I begin to think less and less about food. I eat only when I'm
hungry. And I eat much less frequently for emotional reasons, or out
of boredom.

The other key is physical activity.

When you become more active, begin an exercise program, or even start
a deep breathing regimen first thing in the morning, your body will start to
tell you what it wants to eat.

And it usually doesn't want Twinkies or Ho Ho's.

Your body will lead you to healthy food choices.

So lose the diets. Listen to your body. Drink lots of water. And for Pete's
sake, use common sense.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. In the "Fire Up Your Metabolism" Program, not only do I give you a
set of fat-burning, metabolism boosting exercises that virtually anyone can
do....I also map out a set of simple but effective strategies to help you eat
healthy and feel great. Invest in your health (and lose the diet insanity) by
getting your copy of the program today at
http://www.bestbreathingexercises.com/metabolism.html.

Copyright, KVN Enterprises, Inc. 2007

**The contents of this daily email are not to be considered as medical
advice. Always consult a physician before beginning or changing any
health or fitness regimen.**

The Five Pillars of Maximum Energy

Do you have enough energy?

Are you always brimming over with energy and enthusiasm....and maintaining
that energy throughout the day, no matter how demanding, crowded or crazy
your day gets?

If you're like most people, your answer ranges from "sometimes" to "rarely"
to "never".

When I hear people complain, I can almost always bucket their complaint into
one of two types or reasons: not enough time, or not enough energy.

And the truth is, the time complaint is usually related to lack of energy too,
if you really think about it.

This energy equation is a big one. It's a huge issue in everyone's life these
days, when we all seem to have more to get done than we have time.

Yet, we only have so much energy to put into each day or week.

Being able to harness, cultivate and manage your energy is a necessity
if you want to have a full, high quality life.

We each have three main types of energy to cultivate. They are: physical
energy, mental energy, and emotional energy.

In our busy lives, we often tend to deplete our stores of mental and
emotional energy. And we may feel tired physically, even if we have not
exercised or done much physical activity.

If you have any type of health condition, either chronic or acute, you are
facing an even greater challenge.

Whether you are ill, have high blood pressure, or need to lose some weight...
or are buckling under heavy work or personal responsibilities, feeling the
stress, and so forth....

Any of these types of challenges can just slurp the energy right out of you.

You start strong, with good intentions for the day or the week. But before
you know it, you have lost the initiative. You seem to always be trying to
catch up, with no end in sight.

There are five pillars that support your ability to cultivate and manage your
energy effectively. I discuss all five in this month's issue of the Dynamic
Fitness & Health Letter...and share with you practical ways for using these
pillars to enhance and better manage your energy.

Of course, as you can imagine, deep breathing is one of the pillars. No
secret there, at least where I come from.

But there's more to it than that. Come explore this fascinating area with
me. Sign up for the Dynamic Fitness & Health Letter today at
http://www.bestbreathingexercises.com/NLInfo.html. There's still time for you
to be included in the February Issue mailing.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. Proper breathing alone can provide a jumpstart to your energy levels.
Just a few minutes of deep breathing can banish fatigue and frustration.
And it's easy to put this power to work for you, when you follow the
series of exercises I teach in the Secret Power of Dynamic Energy
Exercise Course, Volume II. This routine alone can make a huge difference
in how you feel, how productive you are, and the quality of life you create for
yourself. Check out the program for yourself at
http://www.bestbreathingexercises.com/dynamic_energy2.html.

Copyright, KVN Enterprises, Inc. 2007

**The contents of this daily email are not to be considered as medical
advice. Always consult a physician before beginning or changing any
health or fitness regimen.**

A Good Drill To Do

I just finished a little drill I do at least once a month.

I reviewed all of my goals for this year and compared where I am right now in
relation to each goal.

What was my catalyst for doing this today?

Well, there were three reasons.

The first is that I had family visiting this past weekend. The last of them left
this morning. We had fun, but things seemed a little chaotic. So I felt like I
had to square myself away with this very important ritual.

The second reason is that today is Mardi Gras. It snuck up on me in a way
that I haven't experienced before.

And now (if you follow the tradition), your period of atonement, no meat on
Fridays, and giving up your vices (or at least one vice) begins...tomorrow.

Yikes!

Here's the third reason: this morning I realized we are only one month away
from the vernal equinox -- the point at which our days and nights are equal in
length.

At least, for those of us in the Northern Hemisphere. Apologies to all of you
"down under" who are, I'm sure, making the best of an awesome summer.

I love this time of year because the days are starting to get longer. Even though
it's still cold, and we probably have more snow on the way in the next month
or so -- I don't care, because I'm getting more sun.

This is the time of year that people who suffer from SAD -- Seasonal Affective
Disorder -- can really hit rock bottom. As the saying goes, "It's darkest right
before the dawn". If you can hold on for another month or so, you should be
fine. Get outside and get some sunshine on your face as often as you can.

The lengthening days serve as a reminder that we are moving into the final
month of the first quarter. The year is moving along as always. Am I moving
along toward my goals as planned?

Take a moment to reflect on your goals for this year. Some may be bigger,
and require more effort than others. Some you may have already achieved.

Pat yourself on the back for those you have achieved, or are on target for.
And renew your focus on those you are running behind on, or haven't done
anything about.

The most common goal at the beginning of each year is that of losing weight
and getting in shape. Just about everyone I speak with wants to do better,
look better and feel better.

From my experience working with people, right now is the time of year when
many people's weight loss or fitness programs have hit a wall -- usually a
large brick wall.

Talk to any gym owner, and he or she will tell you that the massive crowds
from early January have started to dwindle.

Only two months into it, and most people have folded.

If this describes you, take heart. It's common. And it doesn't have to mean
defeat -- not for you.

Many people just sort of give up at this point. Be one of the ones who
doesn't give up. If what you were doing didn't work for you, take some time
to figure out why.

Maybe you tried to do too much, too soon. Maybe you were following the wrong
program. Or perhaps it just didn't excite you enough to want to stick with it.

If what you're doing ain't working....or if you never really got started to begin
with....then start fresh right now and try my "Fire Up Your Metabolism" Program
instead. You can order it at http://www.bestbreathingexercises.com/metabolism.html.

Keep this in mind too: we just celebrated the Chinese New Year. So, if you
did not get off the the start you expected this year...simply start again, right
now, today!

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. Even if weight loss isn't one of your priorities for this year, I bet that
improving your fitness and health ranks right up there. If so, be sure to
leverage the programs offered at the Best Breathing Exercises web site
(http://www.bestbreathingexercises.com/productspage.html). Its not too
late to feel better, be better, and do better in 2007.

Copyright, KVN Enterprises, Inc. 2007

**The contents of this daily email are not to be considered as medical
advice. Always consult a physician before beginning or changing any
health or fitness regimen.**

Got The Blues?

I just read an interesting article about how this time of year has been empirically
proven to be the unhappiest.

The article was in a business magazine, of all places.

According to the article, a psychologist at the University of Cardiff, in England
(Wales actually, I think) says that studies on people in various countries have
shown that around mid February, most people are singin' the blues.

According to the studies, the main "factors for misery" include: the length of
time until next Christmas; debt from the holiday season; the fact that most
people who made New Years resolutions have already given up on them; and
a low level of motivation.

While I can certainly understand all of these factors, I can't help but think that
the cold, often dismal weather plays a part too. At least for those of us who
live in cold weather areas.

I'd be interested in knowing if our friends in Australia, New Zealand and South
America get into the same funk this time of year. Since they are in the middle
of their summer, they have a strong buffer: sunlight and warm temps.

At any rate, if you're suffering from a general sense of malaise, you should
know you are (apparently) in good company.

It seems like forever until spring will arrive. Where I live, we had an
unseasonably warm fall and early winter. Heck, at one point in January, the
next-door neighbors and I were out in short sleeves, talking over the fence
while the kids played.

Fast forward to this past week, when we got quite the mixture of snow, sleet
and ice. It's been very cold. The kids have been out of school for 6 straight
days.

Well, at least the kids are happy!

If you're feeling blue, you should acknowledge that fact and give yourself
a little tender loving care.

Make sure you are getting out into some sunlight as often as you can.
Even when it's cold out, bundle up and get some late morning or early
afternoon sun as often during the week as possible. Even 10 to 15 minutes
can make a difference.

And don't wear sunglasses (unless you are skiing). You want the sun to
reflect off the ground into your eyes. This actually activates your body's
hormonal system and provides you with more energy.

Another easy way to catapult your energy levels and mood is to do some
deep breathing for 10 to 15 minutes a day. The exercises in the Secret Power
of Dynamic Energy Exercise Course, Volume I or II, are excellent for this.
(Visit http://www.bestbreathingexercises.com/dynamic_energy1.html for
more information.)

Proper breathing calms and energizes you at the same time. It gets your
metabolism firing, the good hormones surging, and the endorphins moving.

Also, be sure to feed yourself well. The quality of the food you eat is even
more important during those times you are in a funk, feeling demotivated,
or simply low on energy.

Food itself provides energy and information to your body. Eat lots of
high energy foods. Not energy in terms of calories, but in terms of the life in
the food.

This means water rich foods like fruits and vegetables; whole grains;
and quality proteins. A great way to combine all these, especially in
winter, is by eating more soups and stews.

Here's one more tip: take it easy on yourself. If you're feeling less motivated
or energetic than usual, or than you think you should, don't beat yourself
up about it.

Simply accept that this comes with the territory, as we cycle through the
dark, cold days of winter.

If you've been paying attention, the days are getting longer. Which means
spring will be here before you know it.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. You can have two powerhourse volumes from the Secret Power of
Dynamic Energy Exercise Course for one low price. Order the Dynamic
Energy Special, and you will receive Volumes I and II, plus two very
special bonuses.

Go to http://www.bestbreathingexercises.com/DESpecial_orderpage.html to
pick up your copy today.

Copyright, KVN Enterprises, Inc. 2007

**The contents of this daily email are not to be considered as medical
advice. Always consult a physician before beginning or changing any
health or fitness regimen.**

How Would You Like To Experience These Benefits?

One of the positive things I took from having asthma is that it forced me to become
a lot more self-aware.

When your breathing - the one thing you can not live without for more than a few
minutes - is threatened, you begin to attend to it a lot more than most people.

Unfortunately, when they are ill or facing a chronic health condition, most people
focus on the negative aspects of their illness, including the symptoms, the side
effects of the medications, and the limitations ill health causes in your life.

I discovered that learning how to breathe properly and control my breath helped me
remove the focus on the negatives, and begin to feel more in control of my breathing.

Oh sure, I still suffered through those times when my body -especially my lungs -
seemed so far out of my control.

But slowly, steadily and surely I began to feel a real difference in the quality of
my breathing. This led to improved health...greater confidence and control....and
eventually elimination of the limitations.

That's just one reason why I am sold on the power and benefits of the breathing
and energy exercises I teach in all my programs.

And also why I put together the Secret Power of Dynamic Energy Exercise
Course series - http://www.bestbreathingexercises.com/dynamic_energy2.html.

Both Volumes I and II of this course include powerful exercises that coax you 
into breathing properly and unite your breathing with simple, dynamic movements.

Done consistently, these exercises can catapult your health and energy to new
levels.

Here are just some of the benefits of doing deep breathing and energy exercises
for 10 to 15 minutes a day:

-Increases blood circulation 
-Lowers blood pressure
-Oxygenates your entire body, all the way down to the cellular level
-Improves digestion and elimination
-Improves glandular and hormonal secretions
-Boosts metabolism and energy
-Activates your immune system
-Calms the mind and emotions
-Provides greater mental clarity and thinking power

Wow! That's quite a list. And I'm just getting warmed up.

No matter what physical or mental or psychological condition you are currently
in...no matter how poor or good your health...you most definitely can and will
benefit from the small investment of 10 to 15 minutes a day in deep breathing.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. You can have two powerhourse volumes from the Secret Power of
Dynamic Energy Exercise Course for one low price. Order the Dynamic
Energy Special, and you will receive Volumes I and II, plus two very
special bonuses. Go to
http://www.bestbreathingexercises.com/DESpecial_orderpage.html to pick up
your copy today.

Copyright, KVN Enterprises, Inc. 2007

**The contents of this daily email are not to be considered as medical
advice. Always consult a physician before beginning or changing any
health or fitness regimen.**

Are Aerobic Bad For You, Part 2

In yesterday's tip, we heard from Sheri, who has been having a hard time in her
aerobics class.

I promised to tell you about a better way to train...one that is better for you,
because it is the natural way for your body to work...AND helps you get better
results than you can from regular aerobics classes and activities.

One of the training methods that has been around for a long time, is proven,
and is widely accepted is interval training. Unfortunately, not enough people
take advantage of this excellent way to train.

I have adapted interval training to a program I call it Progressive Interval Training.
I truly believe it is the smartest way to train, whether you are getting in shape
for athletic competition, or simply want to lose pounds of blubber.

By the way, I include Progressive Interval principles, along with fat-burning
exercises and strategies, in the "Fire Up Your Metabolism" Program -
http://www.bestbreathingexercises.com/metabolism.html.

And I may publish a program that provides even more details, at some point
in the future.

In the meantime, here's some good info for you:

Interval training involves working hard for a short period of time, followed by a
rest or slower paced activity. For example, you run at a good clip for 5 minutes,
then run more slowly for five minutes. That's one set. Keep repeating until you
feel like you have had a good workout.

I think people shy away from interval training because they associate it with
highly intense levels of effort, and think it is too tough for them to do.

It's true that this can be about the most intense form of training. Sprinting up
hills repeatedly, with short rests between sprints, will fry your butt very
quickly.

But the truth is, intervals can be used successfully by anyone, no matter 
your present level of fitness.

The key is to set the intensity and duration of your work interval at a level
intense enough to push yourself -- but not push yourself over the edge.

And just about every activity I can think of lends itself to interval training. It
just takes a little creativity.

Its also the fastest way to achieve changes in your body composition...meaning,
putting on lean muscle and taking off fat.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. Because so many of you are taking advantage of the "Happy Valentine's Day"
Special, I am keeping the special going for a few more hours. You can get the
"Fire Up Your Metabolism" Program at a special price too. Go to
http://www.bestbreathingexercises.com/luv_ya.html and claim the program
of your choice right now.

Copyright, KVN Enterprises, Inc. 2007

**The contents of this daily email are not to be considered as medical
advice. Always consult a physician before beginning or changing any
health or fitness regimen.**

Are Aerobics Classes Bad For You?

One of the most daunting forms of exercise for many people is aerobic activity.

That is, aerobic activity the way most people do  it.

Steady state workouts where you are breathing heavily for long periods of time
can be very challenging, even if you are in reasonable shape.

If you are out of shape, need to lose weight, or have some other health problem
aerobics can be one of the least enjoyable way to exercise.

Now, you know me. I will never, ever tell you that you shouldn't pursue a type
of exercise or physical activity you wish to. But sometimes, you have to tailor
your approach so you can still enjoy and benefit from the activity.

A number of Best Breathing daily tips readers and customers have asthma.
Here is a pretty common challenge those of us with asthma face - one that
is also shared, I have found, by people who don't have asthma:

Dear Karen,
I wondered if you could shed some light on something I've noticed about my
asthma. I'm 25 years old and have had asthma since I was 7.

Over the past 3 years I've gained about 30 pounds of weight and obviously my
asthma got worse. I joined a gym hoping to lose some weight and I've also
changed my diet. However, I find myself in a vicious circle. You see, I need my
relief inhaler at least 3 to 4 times during aerobics classes and I can barely breathe
sometimes! I find the classes have a much worse effect on my breathing than
simply doing cardiovascular machines, i.e. cross trainer, bike and treadmill.

Do you have any clue why my asthma is so bad during aerobics classes?

Many thanks,
Sheri

KVN: Sheri, first let me commend you on following an exercise program and
improving your diet. I don't want you to become so frustrated with the aerobics
situation that you give up on your program.

I'm not surprised you are having difficulty during aerobics class, because it's
pretty common. Here are just a couple of things that could be going on:

-Possible problem #1: You are not getting an adequate warmup. Aerobics and
fitness instructors will include some type of warm up in their programs. However,
the typical warmup is simply not sufficient if you have asthma.

In fact, in my opinion, the typical warm up most fitness instructors teach or
have their classes do - in terms of the time spent as well as how the warmup
is conducted - is actually bad for you.

You need to get to the gym or exercise room early and begin warming up on
your own, before class begins.

If you are interested in an excellent warmup series, get my latest program,
"Dynamic Flexibility: The Secret To Healthy, Pain-Free Joints, Limber Muscles
and Maximum Mobility" -
http://www.bestbreathingexercises.com/dynamic_flex.html.

-Possible problem #2: Whenever you are participating in a class run by
someone else, you are at the mercy of the pace that person sets. So if they
are working at a higher level of intensity than you are used to, or capable of
right now, you will find yourself falling behind in terms of your breathing.

Using your inhaler 3 to 4 times during the workout tells me the class is
being run at a higher level than your body is prepared for. Also, the class
probably maintains this level for an extended period of time, without
cycling.

And I have to say, having been in that same situation... when you feel like
you are trying to suck air in through a flattened straw....I definitely
sympathize with you.

On the other hand, when you ride the bike or run on the treadmill, you
control the intensity. You probably naturally throttle back on the pace when
you are feeling more winded or tired...as you should do. And you increase
your pace when you have recovered.

What you are doing in your self-directed training is actually what your
body needs. And you can make it even better - and get better results -
than the aerobics class.

I'll talk more about this in your next tip.

You Can Do It!

Karen Van Ness
http://www.BestBreathingExercises.com

P.S. Don't forget about my "Happy Valentine's Day" special that is running
right now. Go to http://www.bestbreathingexercises.com/luv_ya.html to pick up
that special program. The savings are (almost) as good as chocolate! But 
head over there now, the special will melt away when the Big V-Day is over.

Copyright, KVN Enterprises, Inc. 2007

**The contents of this daily email are not to be considered as medical
advice. Always consult a physician before beginning or changing any
health or fitness regimen.**