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

Simple Words of Wisdom From A Fitness Legend

You've heard of Jack LaLanne, I'm sure. He is
fitness and health legend, a cultural icon, and
an octogenarian.

Hopefully your exposure to him has not only
been through those juicer commercials he does
on QVS or the shopping network, whichever one
it is.

He seems like almost a parody of himself in
those things. But I have to say, his enthusiasm
and optimism are awesome-and infectious. He and
his wife are still going strong after all these
years.

While Jack LaLanne has had an interesting
and varied career, he may be best known for
the exercise program he ran on daytime TV
for (seemingly) decades.

In fact, my first exposure to him was when I
was a kid. I know I'm dating myself here
(whoops), but I clearly remember him in
his coverall outfit, calling out from our
black and white TV to "do just one more".

My mom got on the Jack LaLanne kick for
awhile. My brother and I would come in from
playing and find my mom in the den, in front
of the TV in her leotard.

Around her would be a kitchen chair and
assorted implements, like a broom stick or
a couple of large cans of beans.

We would exercise right along with her as
we all followed Jack on TV. It was fun!

And he always had an inspirational message
at the end of the program.

Well, back from my trip down memory lane. I
am a big fan of so many of those oldtime
fitness, health and physical culture leaders
and legends.

Most were way ahead of their time in terms
of the things they taught,and the personal
health regimens they followed.

I would say one of Jack LaLanne's key skills
was (and is) the ability to make things
simple.

Need a good workout? Grab a chair or a
broomstick. Not feeling energetic? Get up
off your babumbas and get moving.

Simple but effective.

In that spirit, I wanted to share with you
Jack LaLanne's "10 Point Self-Improvement
Plan". Here it is:

1. Exercise
2. Nutrition
3. Positive Thinking
4. Good habits
5. Grooming
6. Smile
7. Posture
8. Help Others
9. Relaxation
10. Faith

There you go: a simple - but profound- way of
organizing yourself around your own quest
for continuous improvement.

You Can Do It!

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

P.S. Give your quest for optimal health and
vitality a shot in the arm with one of the
excellent Best Breathing Exercises programs.
You can literally "inspire" yourself to new
heights of wellbeing when you incorporate
the simple but effective exercises and approaches
I teach. For more information, visit the website
at http://www.bestbreathingexercises.com

Copyright, KVN Enterprises, Inc. 2008

**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.*

Cleaning Out the Gunk, Part 2

Yesterday we talked about keeping your lungs clean
and clear as a whistle.

Today we'll talk about another system to keep clean
and working well: your digestion and elimination.

Enhancing your body's digestive and eliminative
abilities can have a dramatic effect on your energy
levels, quality of sleep, and overall health.

It may also protect you against various illnesses,
ranging from certain types of cancer to chronic
fatigue.

Another benefit: the faster your body can process
and eliminate what you eat, the better it utilizes
the macro- and micro-nutrients from the food...AND
the quicker it gets rid of the wastes and toxins
that collect in certain organs, such as the colon
and liver.

This is a key to losing weight, as well as
maintaining your ideal weight, once you get there.

I dated a guy in high school who used to call the
little bits of trivia you hear and then share,
"Fun facts to know and tell".

Well,here is a not-so-fun fact that I heard,
and probably shouldn't tell. But I will anyways.

Reader alert: stop reading if you are eating
lunch or something. Continue when you have
finished.

Everybody's heard of Elvis Presley, right? Brilliant
singing career (I won't even mention his, ahem,
acting), awesome smile, and he is an everlasting
icon.

Unfortunately, he came to a very ignominious end.
Everyone knows about the drugs and the terrible
lifestyle. You may not have heard this, however.

When they performed the autopsy on Elvis, they
found over 40 pounds of fecal matter and gunk
in his colon.

He basically ate, drank and drugged himself to
the point that his body could no longer process
everything, and his system went kaput.

Like I said,not so much fun.

So, when it comes to enhancing your own health,
think of yourself as young, thin Elvis - in that
hot black leather suit outfit. You know, the
one he wore during his first comeback
performance.

An excellent way to enhance the health of your
digestive and eliminative organs is through -
you guessed it - deep diaphragmatic breathing.

Breathing deeply, down into your belly, provides
a massaging effect to your organs. The stomach,
intestines and colon rely in part on peristaltic
action to move food and, later, wastes. The
massaging effect from deep breathing enhances
this effect.

Also, deep breathing introduces higher quantities
of vital oxygen into your bloodstream and cells.
So your cells have higher levels of energy and are
able to remove their waste products more efficiently
as well.

Another very important practice is getting plenty
of fiber in your diet. If you eat a lot of fruits
and vegetables, as well as whole grain products,
then you are probably getting enough fiber.

Unfortunately, most people only get about a
quarter to one half of the recommended daily
intake of fiber.

So, you could probably stand to eat more fruits,
veggies and whole grains. You can also supplement
with fiber products containing psyllium seeds,
such as Metamucil.

I like to put a tablespoon or two of Bob's
Red Mill ground flaxseed into my protein shake
each morning. This gives me plenty of fiber and
some healthy fats in one easy step.

Another easy step is to eat a salad or piece of
fruit with every meal, and eat fruit as a snack.

When you first begin to increase your fiber
intake, you may notice a dramatic, and sometimes
unsettling, change in your bowel movements.
This is because the fiber is literally scraping
and capturing a lot of the gunk trapped along
the walls of your colon.

There are also various types of "colon cleansing"
products out there. Some work internally, like
a laxative. Others work from the outside in,
so to speak.

I would adise you to stay away from the enemas
and other treatments (colon cleansers, colon
washes, and so forth) that are basically fancy
names for the enemas.

When I was in college,I worked for two summers
in a hospital, and I can tell you that the nurses
used enemas on the patients only as a last resort.

Even way back then, they knew the importance of
coaxing the bowels to eliminate naturally.

More recently, it's come to light that colon
cleansers (which have become very popular) can
actually cause infection.

Nature gave you the tools. Try a little deep
breathing, lots of water, and plenty of
water-rich foods in your diet, and you should
be good to go.

You Can Do It!

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

P.S. If you're looking to lose weight, burn fat,
and improve the elimination of toxins and wastes from
your body, then the "Fire Up Your Metabolism" Program
is for you. Discover the simple but powerful movements
that improve lung function...force more energizing,
fat-burning oxygen into your system...and help tighten
and reduce your waistline. Go to
http://www.bestbreathingexercises.com/metabolism.html
to learn more.

P.P.S. For a good all-around breathing and relaxation
program, check out the Secret Power of Dynamic Energy
Exercise Course, Volume I. These simple but powerful
exercises help you open up your lungs, enjoy fuller
clearer breathing, and relieve tight muscles. Check it
out today at
http://www.bestbreathingexercises.com/dynamic_energy1.html.

Copyright, KVN Enterprises, Inc. 2008

**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.**

Cleaning Out the Gunk

Winter's here. And so many people I know have colds,
or simply a bit of something resulting in runny
nose and congestion.

One of the best things you can do for the health
of your lungs is to regularly clean them out. This
goes for any season, but it's especially important
in winter,when so many viruses and flus are making
the rounds.

Of course, there is no special long-handled brush
you can use to reach down in there and scrub. When
my asthma was really bad, I used to wish for just
such an item. I wanted to scour out all the mucus
and open up my airways,once and for all.

But there are some things you can do to help clear
out your lungs. They're pretty easy and take a
reasonable amount of time and effort. Here are a
couple.

Deep breathing performed on a regular basis can
really help you clear out the mucus and get those
airways singing again.

If you do some deep breathing every day for a week
to 10 days, you will see a phenomenal difference.

When you breathe deeply, you can expect to
expectorate. The deep breathing gets things moving
in there and propels the mucus out of your airways.

You then have to complete the last step, which is
to use controlled coughing to bring it up and out.

(Hopefully you're not eating while reading this...)

If you are really having a hard time with mucus and
congestion, you may want to try percussion.

This refers to hitting areas on your chest and
back, which creates a percussive effect in your lungs.
The vibration helps dislodge congestion and move it
out of the airways.

Although there are different ways to percuss, one of
the best ways is very simple. Picture Tarzan drumming
his chest with both fists as he yells. This is
actually an exercise that many of the oldtime physical
trainers and health enhancement specialists used to
recommend to their clients and students.

Not only does it help clear your lungs out. The
percussing and yelling also generate a tremendous
surge of energy in the body.

You can use percussion when your lungs are really
gunked up, or when you have been inactive for
awhile. Or, you can percuss once a week or once a
month as a preventative measure.

Another very important and easy practice to
support your lungs is to drink a lot of filtered
water every day.

The water helps all of your organs -including your
lungs -do a more efficient job of processing and
eliminating waste products. And staying hydrated
helps you keep things from backing up in your
lungs- in other words,it helps keep the mucus
at bay.

A good habit to get into is to add some lemon
juice to your water.Lemon juice in particular
has a cleansing and alkalzing effect on the body.

A great time to drink it is first thing in the
morning, when you wake up. (But after you do your
breathing exercises.) Add a quarter cup of lemon
juice to 16 ounces of cold water, and drink up.

Not only does this feel refreshing going down.
It also helps wake you up.

When your lungs are functioning normally, they
clear out as much as 70% of the toxins and waste
products your body produces. 

Taking care of your lungs should have a hallowed
spot in your fitness and health regimen.

You Can Do It!

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

P.S. If you're looking to lose weight, burn fat,
and improve the elimination of toxins and wastes from
your body, then the "Fire Up Your Metabolism" Program
is for you. Discover the simple but powerful movements
that improve lung function...force more energizing,
fat-burning oxygen into your system...and help tighten
and reduce your waistline. Go to
http://www.bestbreathingexercises.com/metabolism.html
to learn more.

P.P.S. For a good all-around breathing and relaxation
program, check out the Secret Power of Dynamic Energy
Exercise Course, Volume I. These simple but powerful
exercises help you open up your lungs, enjoy fuller
clearer breathing, and relieve tight muscles. Check it
out today at
http://www.bestbreathingexercises.com/dynamic_energy1.html.

Copyright, KVN Enterprises, Inc. 2008

**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 Number One Mood Enhancer

Having the tools to help transform the negative
stress that is a part of life is so important in
this day and age.

This helps you live a better, more productive
life. And it's essential for achieving and
maintaining a higher state of mental, emotional
and physical health.

The breathing and energy exercises I teach in my
courses (go to http://www.bestbreathingexercises.com
for information on the programs offered through
the Best Breathing Exercises site) provide you
with a direct and enjoyable way to reduce stress,
improve your health and energy levels, and improve
your mood.

Exercise can have the same effect.

Exercise is the ultimate mood enhancer. As I
mentioned in your previous tip, just a few minutes
of activity can completely change your state.

The movement...the increase of oxygen into your
system...and the elimination of toxic substances
and toxic feelings, all combine to lift you
up emotionally.

This is not just imaginary stuff, either. The
evidence is clear and abundant that profound
physiological changes occur during exercise -
specifically exercise that involves a
significant increase in your respiratory rate.

Neurochemicals like serotonin, which control
brain function and mood, are produced in greater
abundance when you exercise regularly.

And then there are those famous endorphins,
which are basically substances akin to morphine
that your body produces naturally in response
to a significant and sustained physical effort.

Exercise is a great antidote to depression. I've
seen this firsthand with several people, including
the brother of a very good friend of mine.

Martin came to live with my friend and her family
because he was losing his mind and not sure what
to do.

He was severely depressed. While therapy and
medications were helping somewhat, he just
couldn't drag himself out of his funk. He quit
his job and took on a new role as a shut-in
couch potato.

My friend had always been active. So she
encouraged Martin to exercise.

At first, he had trouble dragging himself to
the gym, or getting motivated to actually work
out once he got there. But he stuck with it. And
over time, he came to look forward to his daily
regimen. He literally built his recovery -
and his life - around his daily exercise habit.

Within months, he was off the meds. He fired
his therapist. He lost 30 pounds.

He felt healthy again. He felt safe and strong
enough to allow himself to feel his feelings
again. (To anyone who has gone through depression,
that actually makes sense.)

He found the courage to live life again.

I bring this up because I think this is a
benefit of exercise that is underreported
and certainly under-appreciated.

There are plenty of people out there who have
battled, or are battling depression, or who
have gone through depressive episodes. 

We tend to ignore the symptoms in ourselves
or others, in part because depression has
such a stigma. But let's be honest, we've
all had our down days, weeks, months or
years.

Exercise - including deep breathing - is a
powerful resource for anyone going through
depression, or simply going through a
down period.

And I think a regular exercise habit is an 
effective way to mitigate or help prevent
mood swings or, more significantely, depression.

Feeling down once in awhile is normal and
is a part of life. Exercise, deep breathing,
putting yourself in control of your emotions
and your response to life, are all vital
elements in helping you reach your potential
and live a happier life.

You Can Do It!

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

P.S. If you are looking for a positive addition
-and addiction - for your life...or simply wish
to enhance your exercise routine...you'll be
very interested in the Secret Power of Dynamic
Energy Exercise Course, Volume II. The exercises
are accessible to all, regardless of your present
condition (or mood). And they "grow" with you as
your condition and health improve.

For more information, or to get your own copy of
the program manual and DVD, visit
http://www.bestbreathingexercises.com/dynamic_energy2.html .

Copyright, KVN Enterprises, Inc. 2008

**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 Number One Stress Reducer

I'm a big proponent of using your breathing to help
transform stress, and minimize the impact it has
in your life.

Let's face it: stress is a fact of life. Some
stress - and certain kinds of stress - are necessary
and are good for you.

But most of us have our moments from time to time,
when we feel overwhelmed, frustrated, or anxious.
This type of stress is the kind that can lead to
problems.

So, having the tools to help transform this type
of stress is essential. Not only for helping you
live a better, more productive life. But also for
helping you achieve and maintain a higher state
of mental, emotional and physical health.

Along with breathing and the energy exercises I
teach in my courses (go to
http://www.bestbreathingexercises.com for information
on the programs offered through the site), I am
also a big proponent of exercise.

Exercise is one of the ultimate stress reducers.
Here are a few reasons why:

(1) Exercise is itself a form of stress. But it's
the type of stress your body and brain crave and
need on a regular basis.

Our bodies are programmed to move. So often we find
ourselves sitting most of the day - sitting at the
desk, sitting in meetings, sitting in the car.

I think this lack of activity is its own
insidous form of stress - one that we don't
often acknowledge.

Ironically, the stress of exercise first tears
down your body. Your body reacts to this by
rebuilding - not only to replace, but to improve.

Your exercise regimen is analogous to the pruning
that the expert gardener does. Pruning allows
the plant or tree to generate new growth and
become even larger and healthier.

(2) Exercise not only benefits your body. There
is strong evidence that it is vital to
maintaining a healthy brain.

Any exercise that gets you breathing heavy, such
as deep breathing,aerobics, running, etc.,
causes a protective mechanism which results in
the creation of new neurons. Exercise can also
strengthen existing neural connections, so you
think faster and more clearly.

And there is growing evidence that staying
active and exercising regularly can even
protect against two of the most debilitating
diseases known to man: Alzheimer's and
Parkinson's.

(3) Exercise is the ultimate mood enhancer.
It's an excellent replacement for cigarettes,
alcohol, binge eating, and the various pills
and potions people take to help alleviate the
symptoms of stress.

Just a few minutes of activity can completely
change your state. The movement...the increase
of oxygen into your system...and the faster
dispersal of toxins, all combine to lift you
up emotionally.

I also think that choosing exercise over other
sources of stress relief gives you a sense
of control and discipline. And feeling more
in control, in and of itself, can dramatically
reduce feelings of stress and anxiety.

Yes, it's true: I'm trying to sell you on
exercising more.

Exercise - including deep breathing - is
powerful stuff. And, to help make my case
even stronger, I'll follow up tomorrow with
some more ways exercise helps reduce stress.

You Can Do It!

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

P.S. If you are looking for a positive addition
-and addiction - to add to your life or to enhance
your exercise routine - you should check out the
Secret Power of Dynamic Energy Exercise Course,
Volume II. The exercises are accessible to all,
regardless of your present condition. And they
are self-reinforcing - they "grow" with you as
your condition and health improve.

For more information, or to get your own copy of
the program manual and DVD, visit
http://www.bestbreathingexercises.com/dynamic_energy2.html .

Copyright, KVN Enterprises, Inc. 2008

**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.**

Am I Doing This Right?

I often hear from people who ask me how to tell
whether they are "doing this right" when they
are doing their breathing exercises.

Deep breathing has long been known as one of the
best health habits you can develop. Unfortunately,
it's been somewhat forgotten in our modern era
of self-medication.

Not sleeping well...take a med. Constipated...take
a med. Low on energy...take a med...or drink a Red
Bull.

Fact is, the regular practice of deep breathing
could cure 90 percent - or more - of these problems,
naturally and efficiently.

However, there's one thing widely propagated about
deep breathing and breathing exercises that causes
confusion.

Some so-called experts will tell you that, when
you are doing deep abdominal or diaphragmatic
breathing, your chest should not move. Only
your abdomen should move.

Well, aside from very specific types of exercises,
this generally is not correct.

When you are taking a good, complete breath,
everything should move.

Here's what I mean;

When you are breathing diaphragmatically, as you
inhale your abdomen, chest, sides and back all
expand. It's like you are inflating your entire
torso.

As you inhale, the abdominal region is the most
obvious part that expands. You should think of
filling your abdomen first, then filling your
chest. Your chest will naturally expand near and at
the end of the inhalation.

When you exhale, the reverse happens. The chest
will contract slightly, and the abdomen will
be drawn inward.

But if you really want to be sure you are
breathing properly, stand up, take a deep
breath, and observe not only the expansion
of your abdomen and chest, but also at your
sides and back.

If you place the palms of your hands upon the
lower ribs in the back, just above the waist line,
you should feel the expansion of the this part of
the body through expansion of the diaphragm as
you inhale.

Also, if you press your hands against your lower
ribs along your sides, just above the waist line,
you should also feel lateral expansion.

So, when you are breathing deeply, completely and
properly, you will have expansion of the abdomen,
back and sides, as well as the chest near the
end of the breath, after you have filled up the
lower portion of the lungs.

Breathing this way regularly, as part of your daily
health regimen, has tremendous value. It ispires
full lung development, and helps you recapture lung
capacity lost to illness or inactivity.

It's also an extremely effective way to relieve
stress, give yourself an energy boost - and even
help you reach your ideal weight.

About 10 cycles of deep breathing, first thing in
the morning, will brush the cobwebs from your
brain and leave you bright-eyed and bushy-tailed.

When you couple deep breathing with specific
energy exercises, your results can be trebled.

For example, the exercises in the Secret Power of
Dynamic Energy Exercise Course, Volume II, are
designed to build up lung capacity, as well as the
structures that support proper breathing.

They also help you focus your energy and intent
internally, resulting in higher levels of
concentration and productivity.

You'll embrace the day's duties and responsibilities,
rather than running away from them.

You can learn more about this program at
http://www.bestbreathingexercises.com/dynamic_energy2.html .

For now, though, stand up and take some deep
breaths. Check yourself - abdomen, back, and sides -
and see how well you expand.

If your sides and back are hardly moving at all,
don't fret. And don't force things. Gradually enhance
the quality of your breathing.

It's a small investment of time that is well worth it.

You Can Do It!

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

Copyright, KVN Enterprises, Inc. 2008

**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.**

Eating This Is Just As Important In The Winter

When wintertime comes, our food preferences
naturally tend towards heartier fare.

Warm foods and soups, so-called comfort foods -
it's in our biological nature to prefer these
over lighter fare.

But in our modern times, fresh fruits and
vegetables are available year round. It's
important to take advantage of this.

Fruit is probably nature's most perfect food.
Given all the arguments and back and forth
over which foods are "good" for you, and which
foods are "bad" for you, fruit tends to be a
no-brainer.

Yes,there are some diet gurus who pick on fruit
and say you should not eat too much. In the
words of the father in the original Peter Pan
movie - currently my son's favorite - I say
"Poppycock! Absolute poppycock."

Think about it. What other food (other than
raw milk) can you consume as is, without
any digging or cooking.

Fruit is easy. You just reach up into the
tree, or down into the patch, pick a piece
and eat it. Fruit is  mobile and easy to
carry along with you. Most fruits fit easily
into your hand.

But here are the really important things
about fruit - and why you should make sure
you eat plenty, even during the winter.

First off, fruit supplies an excellent source
of water for your body. Due to the dry, cold
air of winter, as well as the dry heated air
in homes and offices, many people walk around
dehydrated all winter long.

We normally associate dehydration and the need
to drink plenty of water with summer. But your
need for adequate hydration is just as acute
in winter.

Fruit has the highest water content of any
food. It is 80 to 90 percent water.

Also, all of the vitamins, minerals, phyto-
nutrients, carbohydrates, amino acids and
fatty acids that your body requires can be
found in fruit.

Fruits and fruit juices are very cleansing.
They possess tremendous life force and provide
you with steady energy throughout the day.

Of course, I'm talking about fresh, uncooked
fruits. Eating fruit in its raw, unprocessed
state is one of the best things you can do
for your health.

It's true that the variety of fresh produce
that's available decreases somewhat in winter
months. And much of the produce that is there
at your local store has been shipped in from
warmer climes.

But you can still find some good selection if
you look hard enough.

And remember that frozen fruit is an excellent
option, at any time of the year. Fruit is frozen
at the height of ripeness, with minimal
processing, so all of the vital nutrients are
intact.

In fact, it's been determined that frozen fruit
oten retains more of the vitamins, minerals and
phytonutrients than even fresh fruit - because
even the few days spent handling, shipping and
stocking fruit can begin to siphon off all that
good stuff.

Here's one last plug for eating more fruit: it's
one of the best-kept weight loss "secrets" out
there.

Fruit often gets a bad rap because it contains
sugars, and because fruits generally have
more calories than vegetables.

Well, keep in mind that the sugar in fruit is
fructose, which converts easily and cleanly into
glucose in your body. In other words, it is
sugar as nature intended it - not as man has
reconstituted it.

Also, fruit burns very cleanly in your system.
It's an excellent counterbalance to the healthy
protein and fat you should also be consuming if
you are serious about achieving and maintaining
your optimal physique.

Fozen or fresh, winter or summer - fruit is your
friend.

You Can Do It!

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

P.S. When you combine good nutrition with dynamic
breathing, you create a groundswell of energy and
enhance your metabolism. 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 give you a
simple but effective dietary plan that helps you
eat healthy and feel great.

You can get your own copy of the program today at
a special price by going to
http://www.bestbreathingexercises.com/metabolism.html.

Copyright, KVN Enterprises, Inc. 2008

**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.**

Avoid Fatigue, Get More Out of Each Day, Part 2

"Fatigue makes cowards of us all."

That's a well-known quote from Vince Lombardi, the
legendary football coach.

While I had heard this quote when I was a kid, as
an adult, I had it ingrained on my brain by one of
my martial arts instructors.

Not surprisingly, this was my kickboxing coach, who
first persuaded me to try full-contact kickboxing.

He used to repeat ol' Vince's words of wisdom in just
about every tough training session.

Vince - and my instructor - were referring to the
fatigue of athletic competition and combat. And it's
true - there's nothing like sucking air during the
latter half of a game, event or fight to make you
forget about why you are there and want to crawl
off to the sideline or corner.

But I think this quote also pertains to our everyday
lives too.

You don't have to be in the middle of an athletic
event, competition or fight to suffer from fatigue -
or to feel its courage-sapping effects.

When you are overcome with fatigue, you tend to
give up on your goals for the day. You give in
earlier than you might otherwise. You flatline,
versus going for it.

Ironically, I think we tend to manage ourselves
toward fatigue. We expect it, we think it needs
to be there. We think we are supposed to be
fatigued at the end of each day.

Getting back to athletics and exercise for a moment,
I know a lot of people, and a lot of coaches and
trainers, tend to train to fatigue.

Basically, they think the hallmark of a good workout
or practice session is to beat the participants
into the ground. The more exhausted everyone is at
the end of the session, the better.

Having suffered through my share of sadistic
basketball practices and martial arts workouts, I
can tell you that this type of practice or session
has its place. But it should be done with purpose,
and it should be done sporadically.

For most of us trying to improve our overall fitness
and health, this type of "leave it all on the court,
gym floor, or mat" approach can have value as a planned
and occasional activity.

But the majority of your training sessions should
be organized and conducted in a way that makes you
feel good at the end of the session.

You should work hard enough so that you do feel
tired at the end. But it should be a good tired, a
satisfied tired.

It should leave you feeling like you want to come
back tomorrow for more...not like you have to crawl
into the locker room in order to escape the scene
of a crime.

Same goes for how you manage each day.

Yes, there are times when you will have to go balls to
the wall to get everything done. There are times
when you will face tremendous challenges, at work
and/or at home, that you simply have to take on and
deal with.

Again, the norm should not be this way. Your typical
day should be well-planned, with a reasonable schedule
and expectation for the day.

Reasonable schedules and expectations help you take
in stride any sudden fire drills or demands on your
time, so you don't get thrown into a tizzy.

And you should make sure you give yourself small
breaks throughout the day, as I discussed in
yesterday's tip.

Most of all, let yourself relax. Think of flowing
through your day, versus blowing through it.

Staying relaxed helps you get through the most
grueling of training sessions. It helps you last
longer in the ring or in the game.

It will also help you go stronger, for longer,
during your day - from home to work back home
again, you will have the stamina to see the
day through and make it your masterpiece.

Stop rating your day based on how tired you are
at the end of it. Rather, rate your day on how
tired you are NOT.

If you feel particularly tired at the end of
the day, or you are particularly irritable,
then you know it has been an inefficient day,
in terms of both how much you got done, and
how you got through it.

Planning your day, setting a reasonable pace for
yourself, breathing, and remembering to relax
will help you get more done - AND enjoy what you
are doing.

This will also help banish the fear and lack of
courage that can so often hold you back. 

You Can Do It!

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

P.S. You don't need a lot of time to fully relax and
renew. You can take a micro-vacation any time of
the day - even during your most hectic day - if
you know how to breathe and relax. Try the exercises
ad visualizations in the Secret Power of Dynamic Energy
Exercise Course, Volume I. They are guaranteed to relax,
rejuvenate and re-energize you within minutes. For more
information, or to order your own set of Dynamic Energy CD's,
go to http://www.bestbreathingexercises.com/dynamic_energy1.html

Copyright, KVN Enterprises, Inc. 2008

**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.**

Avoid Fatigue, Get More Out of Each Day

In today's modern, 24/7, always-on-and-connected
society, there seems to be a collective expectation
that we will get more done, whether at the office
or in our personal lives.

Many things are sacrificed at the altar of "have it
all" and "get more done". Important things like
sleep, or being able to enjoy time with your kids
without having to watch the clock...or even having
some downtime each day for reflection and introspection.

I think the biggest challenge we often face is that
of fatigue.

Working at the computer all day, or preforming work
that is highly repetitive, can lead to both mental and
physical fatigue. The kind of fatigue you just can't
seem to shake off.

In my circle of close friends, I have found that my
friend who works as a contractor, using his hands and
body in physical labor, and also using his brain to
calculate and solve problems, is the least fatigued
at the end of most days.

Why is that. I mean, hard physical labor should make
you more tired at the end of the day, shouldn't it?

Well, I think it's a combination of things.

First, he enjoys what he does. No matter how simple
or complex the job, he always enjoys the challenge of
doing the best he can, in a reasonable period of time.
He likes the satisfaction of creating something he
can see before his very eyes. Daily progress, or lack
of progress, is highly visible.

Second, he doesn't drive himself to work at a breakneck
pace. He sets a reasonable schedule for himself. He
takes short breaks throughout his day. And he always
takes a lunch break and gets away from the worksite
for a little while.

Third, he does not multi-task. No hammering a nail,
talking on the phone and reading emails on the
Blackberry, all at the same time.

Nope, he simply focuses on what needs to be done. Gets
it done. Then focuses on the next thing. And so on. 

Hmmm....that item right there could probably prevent
a lot of blood pressure problems and anxiety attacks.

Lastly, when the day is done, it's done. He cleans up
his work area. He makes a plan (usually in his head)
for the next day's work. And he hightails it outta
there.

He starts early, so he gets done early. Which means
he's usually home, showered and sitting on the couch
drinking a cold one, by the time his wife (my friend)
gets home from her job.

Not a bad gig.

So, what can we learn from how my friend approaches
his work.

Well, plenty. I think the items I just mentioned can
be adapted to just about any kind of work. The more
self-directed you can be in your job, or in how you
manage your home, the better.

The key point is to set a reasonable schedule, and to
take small breaks throughout the day.

If you run your own business, or work from home, you
have more control over your time and can build in more
breaks, or longer breaks. You can even take a nap if
you are so inclined.

If you are a cubicle dweller, or work in a job that
is primarily customer oriented (like retail), taking
a traditional break is not so easy. In fact, some days
it's well nigh impossible.

But you can still give yourself brief body, mind and
soul breaks throughout the day. Simply choosing to
enjoy a few cycles of conscious, deep breathing is
a great way to give yourself a mental and physical
boost.

But there's a larger issue here I'd like to address.
It's the fatigue-seeking behavior we all seem to fall
into.

Yes, it's true. We tend to seek the very thing that
hampers our ability to get things done, and to enjoy
what we are doing.

I'll discuss this in more detail in your next tip. 

You Can Do It!

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

P.S. Naps and long breaks are nice. Bou you don't need
a lot of time to fully relax and renew. You can take a
micro-vacation any time of the day - even during your
most hectic day - if you know how to breathe. Try
the exercises in the Secret Power of Dynamic Energy
Exercise Course, Volume I. They are guaranteed to relax,
rejuvenate and re-energize you within minutes. For more
information, or to order your own set of Dynamic Energy CD's,
go to http://www.bestbreathingexercises.com/dynamic_energy1.html

Copyright, KVN Enterprises, Inc. 2008

**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 To Keep Your Energy High All Day Long

Here's a little factoid I picked up along the way.

I don't remember where I first heard it, or who
told me. I may not have it down to the precise
milli-second either, but I know I'm close.

But I think it's something you will find very
interesting, as well as useful. I know I did.

I'm sure you are aware of the importance of your
heart. If it stops beating for more than a couple
of minutes, it's lights out.

The heart is considered to be the hardest-working
muscle in the entire body. And for good reason.
We picture our heart as beating all the time.

Did you know your heart pumps enough blood through
your body every day to fill an entire truck
trailer full of blood.

I'm not talking about one of those U-Haul trailers
you can rent for moving some furniture. I'm
talking about those big semi's that thunder past
you on the highway.

But here's the really intriguing thing about your
heart. Although it seems like your heart is
working all the time, it really is not.

There is a definite rest period after every
contraction - the pause between the beats you
can hear when you listen to your heart or another
person's heart. When your heart is beating at, say,
a moderate pace of 70 beats per minute, it is
actually working only nine hours out of every
24 hours in the day.

This means your heart's rest periods add up to
15 hours each day. Your heart actually takes
so many "breaks" that, two-thirds of the time, it
is resting.

The heart is a very smart organ. I mean that
literally, too - but that's a subject for another
day.

My point here is to learn from your heart.

One of the main reasons why your heart can go
on beating, over and over again, over many days,
weeks, months and years, is because it gets
intermittent rests throughout the day.

Fatigue can accumulate amazingly quickly. Whether
you are performing mental work or physical work,
non-stop, unchanging effort leads to exhaustion.

On the other hand, if you give yourself a number
of small breaks, you can continue working longer -
AND you work more productively.

You can apply this knowledge to both mental and
physical activity.

For example, I'm a big proponent of incorporating
variability into your training, using tools
such as progressive interval training.

This means you work hard for a short period, say
three to five minutes; then you ratchet back a
bit to recover. Then you do it all over again
for as many sets or cycles as you can.

You can apply this concept to just about any
type of physical activity - from lifting weights,
to running or walking, to shoveling snow.

Not only does this make the workout go faster.
It's a more interesting way to train. And it
gives you superios results compared with
steady-state training.

Same thing goes for mental activity, such as working
on a project for your job, writing, etc. When you
give yourself short breaks - say, five to ten
minutes each hour to get up, stretch, and move
around - you will notice a huge difference in
your ability to concentrate when you are working.

And, even though the total time devoted to actually
working may be less, you'll likely find that you get
more done.

Even better, incorporate some deep breathing into
your mini-breaks.

As I discussed yesterday, simply breathing in and out
in a conscious way can remove you from the daily
stress and responsibilities for a few precious moments.

It's a great way to reinvigorate yourself, and it
doesn't long to do.

Even better, when you learn the Complete Breath -
probably the single most important skill you can
master when it comes to your health - you
can take your breathing, and your productivity, to
an entirely new level.

Discover how to incorporate the Complete Breath, as
well as other simple but powerful breathing methods,
into your daily life with the Secret Power of Dynamic
Energy Exercise Course, Volume I.

Read more about this program, or pick up your set of
program CD's, by clicking on
http://www.bestbreathingexercises.com/dynamic_energy1.html .

You Can Do It!

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

P.S. For more highly effective breathing and
visualization techniques, get the Secret Power of
Dynamic Energy Exercise Course, Volume I. The
exercises and guided visualizations will help you relax,
manage stress, and feel in control within minutes.
Get your copy today at the Best Breathing website:
http://www.bestbreathingexercises.com/dynamic_energy1.html.

Copyright, KVN Enterprises, Inc. 2008

**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.**