OVERCOME ASTHMA and Much More

How To Be Calm Confident and Relaxed

In your previous Daily Tip, I discussed the importance of tuning into your thoughts
and self talk as a way to short-circuit stress.

This is very important if you have asthma. I know from experience that stress,
a hectic schedule, feeling pressured and so forth, can contribute to the shortness
of breath and feeling of chest tightness associated with asthma.

And we can be our own worst enemy, can't we?

As soon as we notice the breathing or tightness, we immediately begin to think
something along the lines of, "Uh oh....my asthma is flaring up. I may be close
to having an episode or attack. Why now? Why me?"

And so on and so forth.

This type of thinking can lead you down a spiral of increased stress, shortness
of breath, tightness and so forth. You almost talk yourself into having an attack.

So, changing your self talk is an important strategy in cutting off the thoughts
and emotions that can lead to even more problems with your asthma.

As I am fond of pointing out, though, your thoughts and emotions drive your
physiology...but your physiology can also drive your thoughts and emotions.

For some people - and for each of us at certain times - it's really hard to
tune in to and change their thinking.

If this is the case with you, try tuning into and changing your physiology
first. Use your attention and your breathing to calm your system and help
to relax.

Once you do this, you will find it much easier to change your self talk into
something more positive and constructive.

Which in turn can transform the asthma symptoms or stress, or whatever is
bothering you.

Here are three easy steps you can take to tune into your physical state and
transform stress and tension into more constructive energy:

First, pay attention to your characteristic physical reactions to stress. Notice
your breathing. More than likely it becomes shallow and more rapid.

You probably hold yourself more tightly and tense up too. Notice any feelings
in your stomach or abdomen. You may feel tightness in your shoulders, neck
or lower back.

Second, each time you observe yourself starting to tighten up or shorten
your breathing, tell yourself, "I am in control". Distance yourself from the
habit of shallow breathing, tightening and tension.

Tell yourself you can bring this under conscious control.

Third, consciously relax. Breathe fully and deeply for five to 10 repetitions. Allow
the various muscles and tight spots in your body to soften and release.

Relax your facial muscles, get rid of the frown or furrowed brow. You might even
try putting a little smile on your face - a smile of calm confidence and relaxation.

You might not be feeling calm, confident and relaxed when you first catch
yourself in your habitual reactions to stress. But if you take control of your
physical sensations, you can quickly short-circuit the stress process and
regain control mentally and emotionally as well.

You Can Do It!

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

P.S. Deep breathing coupled with mental imagery or visualization is the
proven, time-tested, verified way for you to regain control and operate
more frequently in a state of calm, relaxed confidence. Put this powerful tool
to work for yourself. It's easy with the Secret Power of Dynamic Energy
Exercise Course, Volume I. For more information or to order your copy,
visit http://www.overcomeasthma.com/dynamic_energy1.html.

Copyright, KVN Enterprises, Inc. 2006

**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.**

Stop That Thought

Well, we are moving head on into the holiday season.

Is it just me, or does it seem like there is one week less between Thanksgiving
and Christmas this year?

I'm not sure why, but I feel like I have less time to get all the gifts purchased and
decorations and lights put up around the house. And the parties have already
started.

This got me to thinking about how stressful the holidays can be.

Much of the stress comes from the extra things we have to do to prepare. It also
comes from anticipating having to share space and time with some of those
relatives who may drive you crazy.

Many people - probably more than we realize - face the blues and outright
depression around this time of year. The holidays are very emotional times.
They can be lonely times for many people too.

The stress and emotions can have an impact on your asthma. As you focus
on the holidays, the things that gotta get done, the emotions you may feel
about certain people or traditions (or lack of them)..well, you may become
less aware of your body.

It's also typical to tighten up your breathing and your body when you are
stressed or under pressure. Check your posture and your breathing in the
middle of a hectic day, and you will instantly see what I mean.

I don't want to dwell on the negative too much. I love this time of year, even
with all the extra work and activities.

So, let's talk about what you can do to help transform the stress of the holidays...
so you have more fun, take time for family and friends, and allow yourself to feel
the joy the holidays represent.

A major step forward in transforming stress is to increase your awareness of
the stress signals in your body. Here are some of the things you should
be aware of:

-Physical symptoms: increased heart rate and breathing, upset stomach,
chest pains, muscle aches and pains
-Mental symptoms: decreased alertness, trouble concentrating, forgetfulness,
careless mistakes
-Emotional symptoms: tension, short temper, boredom, profound fatigue,
feelings of hopelessness, lack of interest in people or activities
-Behavioral symptoms: agitation, restlessness, major changes in eating
habits, substance abuse

Of course, you are unique so your own reactions to stress may include
some of the above, as well as other symptoms. It's important that you
become aware of your particular reactions.

When you do, you can then shortcircuit the stress process before it gets
totally out of hand. A great way to do this is to identify what and how
your were thinking and feeling just before you felt stressed.

Stress usually stems from your interpretation and perception of an
event or circumstance, not the event itself.

For example, you think about all the shopping you have left to do. And you
also have a big project at work that must be completed before year's end.

You may start thinking, "How will I ever get all this done? I will be rushing
around at the last minute like I always do and won't have any fun."

Here's the trick: stop those lousy, negative thoughts. They disempower
you. They stress you. They make things even worse.

To make it simple: whenever you begin to self-talk in a negative, worrisome
way, say "Stop" or "Cancel" to yourself. Quietly and emphatically repeat it
whenever you engage in anxiety-provoking thoughts.

Along with this, take a few moments to calm your breathing. Make sure
you are breathing through your nose. Allow yourself the pleasure of five to
10 deep, relaxed breaths.

Stopping negative thinking is not easy and requires some discipline. Your
breathing is the key that helps you stop or cancel out the worrisome thoughts
and restore some perspective to your situation.

You are capable of handling what faces you with flying colors. Thought-
stopping, along with some conscious breathing, helps you give yourself
space from the worries so you can think clearly.

You Can Do It!

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

P.S. In the Secret Power of Dynamic Energy Exercise Course, Volume 1,
you'll discover an effective and beneficial method for regrouping from stress and
regaining calmness and control. It's easy to learn and only take a few minutes to
do. To start benefitting now, order your copy of the course today at

http://www.overcomeasthma.com/dynamic_energy1.html.

Copyright, KVN Enterprises, Inc. 2006

**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.**

More Ways To Avoid Holiday Weight Gain

Are you feeling a little heavier already?

Did you partake...and partake...and partake some more....of the turkey, sides
and desserts over the Thanksgiving holiday?

That's OK...Turkey Day is actually the one day of the year where you are supposed
to eat a lot. It's nice to get a free pass once in awhile, isn't it?

But now is the time to put a couple of simple strategies to work for you, to
help prevent holiday weight gain.

Yesterday I mentioned the most powerful tool in your belt: the power of
deep breathing.

Combining deep breathing with specific exercises, first thing in the morning -
as in the Secret Power of Dynamic Energy Exercise Course -
http://www.overcomeasthma.com/dynamic_energy2.html ....

or the FIre Up Your Metabolism Program -
http://www.overcomeasthma.com/metabolism.html - provides you with an
excellent workout, centered around breathing, dynamic tension, and movements
that work the large muscles of the body.

This type of exercise stokes your metabolism and energy levels - so you burn
the extra calories you may be taking in over the holidays.

Another easy way to keep your metabolism chugging at high speed is to drink lots
of water and green tea.

Did you know that drinking a large glass (16 ounces) of cool water in one sitting
can increase your metabolic rate by 30%?

The best time to drink water is first thing when you wake up (after your breathing
exercises - you should do your exercises on an empty stomach). Another good
time is about 10 to 20 minutes before each meal.

Green tea contains a compound called epigallocatechin (EGCG) that has been
shown to help burn fat. This works as more of a slow grade burn compared with
chugging a big glass of water. Consumption of green tea can increase your
metabolism for as long as 24 hours.

In general, drinking a lot of these two beverages is good for you. Water intake can
dramatically reduce any twitchiness or bronchoconstriction you may have as a
result of your asthma.

And tea, green or black, contains a number of very powerful anti-oxidants.

Try substituting a cold glass of water for some of the beer, wine or mixed drinks
you might normally have at parties and get togethers. An easy way to do this
is to alternate a water with a drink.

Not only will this reduce the number of calories you are taking in, it will also
help you better control your appetite, so you make better food choices.

And it can reduce your chances of feeling less energetic the next day. Low
energy, regardless of the cause, makes many people reach for the simple
carbohydrates, like candy, cookies, chips and so forth - in an effort to get a
quick energy fix.

So, while enjoying all those holiday goodies and beverages, remember these
simple, easy -- but effective -- ways to activate your natural ability to burn fat.
You'll greet the New Year in great form.

You Can Do It!

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

P.S. The Turkey Day Appreciation Special will run only through today. If
you are interested in improving your asthma, fitness or health, one of the
Overcome Asthma programs is bound to tickle your fancy. Get a jump on
the New Year and start getting healthier today! Check out the special savings
at http://www.overcomeasthma.com/tdaysale.html.

Copyright, KVN Enterprises, Inc. 2006

**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 Avoid Holiday Weight Gain

Well, we're moving full speed ahead into the holiday season.

Yep, the early birds were out today, keeping up the tradition of being first in the
stores to snatch up all the good deals.

My dad, of all people, was at the store at 5am. My dad and all the ladies. He was
able to snag some special Christmas Bear for my son, which apparently sells out
within 30 minutes each year.

So I guess he wasn't all that crazy to go so early.

Along with the shopping, this season also brings the festive parties, the rich and
delicious food and drink, and the general rushing around preparing for the holidays.

Between Thanksgiving and New Year's Day, people gain an average of 5 pounds.
Unfortunately, we're not talking 5 pounds of muscle here.

Doesn't seem like much, does it.

But what if you gain 5 pounds each year, and don't take it off over the rest of the year.
In 10 years, you could gain 50 pounds.

Sounds ridiculous, but people tend NOT to lose the poundage they put on at the
holidays. Year after year they get heavier. And year after year, it gets harder to
take the pounds off.

But take heart. There are a couple of simple things you can do to help prevent
packing on any pounds. And these are things that are easy and pleasurable
to do.

First is to do some deep breathing first thing in the morning, before eating breakfast.

You can do just about any type of deep breathing that helps you work up a light
sweat. The exercises in the Dynamic Energy Routine, in the Secret Power of
Dynamic Energy Exercise Course Volume II -
http://www.overcomeasthma.com/dynamic_energy2.html - are ideal for this.

And the "Fire Up Your Metabolism" Program -
http://www.overcomeasthma.com/metabolism.html - provides you with an excellent
workout, centered around breathing, dynamic tension, and movements that work
the large muscles of the body.

This type of exercise stokes your metabolism and energy levels - so you burn the
extra calories you may be taking in....AND have more energy for shopping.

The timing is key. Performing these types of exercise first thing (1) gets your
metabolism heated up; (2) burns more fat because you are performing the exercises
before you eat; (3) clears out the cob webs and makes you mentally clearer as you
start your day; (4) combats fatigue or (dare I say) any hangover you may have from
the previous evening's festivities.

Try this for a week and see how you feel. I'm willing to bet that you become addicted
to how much more energy and focus you have throughout the day.

You can get your own copy of these programs at very special savings when you order
today through the Turkey Day Appreciation Special. Lots of people have been taking
time out from turkey to take advantage. Here is the link to the sale page:

http://www.overcomeasthma.com/tdaysale.html.

Not sure how much longer this will run. So head on over and gobble up the savings!

That page again is: http://www.overcomeasthma.com/tdaysale.html.

You Can Do It!

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

P.S. Tomorrow I'll have a couple more easy things you can do to help prevent
holiday weight gain. Till then, happy shopping!

Copyright, KVN Enterprises, Inc. 2006

**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 Magic of Gratitude

Well, Thanksgiving is almost here. We made the trip to my mom and dad's
yesterday, in order to beat the traffic.

We left after my son got out of school. He only goes for a half day, two times
per week. And they mostly play, do music and storytime, and arts and crafts.

Pretty low key. But the most important thing I want him to get out of it is to
associate school and learning with fun.

Yesterday his class had a Thanksgiving Feast. 

The parents contributed the food. The kids made their own Thanksgiving
placemats, hats and decorations. So cute!

Of course, my son and his classmates are too young to understand what
Thanksgiving is all about. But I'm happy to see they still teach it and make a
big deal out of it.

Thanksgiving is sort of the harbinger of the upcoming holidays. Now it's OK to
begin putting up Christmas decorations. The shopping begins in earnest. The
holiday parties get rolling.

I like Thanksgiving because it's not about giving or receiving gifts...at least not
in the conventional sense. It's more about celebrating the intangible gifts and
blessings we each enjoy in our lives.

It's also a great time to discuss the magic of gratitude. Because one of the
most powerful things you can do to improve your overall health and feeling of
wellbeing is to cultivate an attitude of gratitude.

Sound hokey? Well, maybe it is, but it does work if you give it a try with an open
mind.

No matter what your station in life or the state of your health, you probably
spend your time in three different modes or states.

The first is a victim mode. The old "why is this happening to me", "there seems
to be nothing I can do about it" mode. This is a very negative place to be.

Second is what some people call "flat lining". In this state, you're neither up nor
down.

You don't have a lot of positive energy, but you're not feeling so bad either. This is
the state that most people are in most of the time.

The third state is a very positive, up mode, when you feel full of positive energy.
You feel expansive and happy with the world. You also have more confidence.

When you suffer from any kind of chronic problem, whether it's health related
(such as asthma), stress related, relationship problems, you name it -- you tend
to live in the first two negative modes. In fact, you may spend a lot of your
time in victim mode.

Victim mode is no fun. However, you may know someone who actually revels
in their problems or poor health.

They love to talk about all the bad things that happen to them. They will suck
the energy right out of you if you are sympathetic enough (or dumb enough) to
listen for any length of time.

You may find yourself in victim mode sometimes. I certainly was for awhile, when
my asthma was at its worst.

I didn't realize at the time what an insidious impact this was having on my health,
my confidence...even on my relationships and performance at work.

Well, I finally woke up and smelled the coffee. I realized that staying in victim
mode was only making things worse. It wasn't congruent with the type of person
I really am.

As a customer and/or subscriber to these email tips, I know it's not the type of
person you are, either.

One of the key things I did to snap out of my negativity was to foster an attitude
of gratitude. I started looking outside of myself and counting my blessings,
both large and small.

I gave thanks for my family and friends. I gave thanks for my son. I gave thanks
for my house. I gave thanks for my health.

After giving thanks for awhile, I started to feel -- really feel -- appreciation and
gratitude.

One of the things I am most grateful for is to have you in my life. Yes, you!

The fact that you are letting me be a small part of your life, sharing bits and
snippets of mine...and hopefully providing you with useful information and
perspectives that are helping you improve your health and quality of life....

Well, I can't tell you how much that means to me.

So, in the spirit of Thanksgiving, I've decided to run a "Turkey Day Gratitude
Sale", beginning right now. Ahora mismo!

Only customers and daily tips readers have access to this special.

If you have not yet availed yourself of one of the Overcome Asthma programs,
now would be a great time to do so.

Here's the link with all the details:

http://www.overcomeasthma.com/tdaysale.html.

This will be the only special or sale I run for the rest of the year. So I encourage 
you to advantage of this one!

Go to http://www.overcomeasthma.com/tdaysale.html.

Happy Thanksgiving!

You Can Do It!

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

Copyright, KVN Enterprises, Inc. 2006

**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.**

More Energy For Exercise

When it comes to exercise, one of the obstacles people with asthma face is a
sometimes constant state of fatigue.

It may be low grade and subtle, or it may be acute. Either way, it can impact
everything from work performance, to your patience levels, to your motivation
to exercise and eat well.

This fatigue is caused by the fact that your body is having to work harder just to
breathe "normally", or extra hard if you are experiencing asthma symptoms.

It can also be caused by some of the medicines you may be taking. For example,
most medicines taken for allergies, such as Allegra, Claritin and others, can
cause drowsiness in some people.

And, as we have discussed in previous tips, corticosteroids can have both physical
and psychological side effects.

Now, I'm not trying to give you an excuse for not exercising. No way.

Even folks without asthma can come up with plenty of excuses. And I ain't buyin'
any of 'em.

I can say that because I've probably heard (and sometimes used) just about
every excuse in the book for not exercising.

At any rate, there are strategies you can follow to help increase your energy
for exercise, as well as help you recover more quickly and completely.

One of the most important is to prepare your body with breathing and stretching.

For an excellent work out, as well as preparation for more intense exercise, the
Dynamic Energy Routine in the Secret Power of Dynamic Energy Exercise
Course, Volume II, is excellent. You can order a copy at
http//www.overcomeasthma.com/dynamic_energy2.html)

The exercises in the routine build up your lungs and breathing, as well as
strengthen and loosen the muscles in your core and torso, and enhance
your ability to do more strenuous activities.

It's something you can do on a daily basis, and it can stand on its own as a
workout.

Another thing to consider is how much caffeine you take in every day.

I have spoken before about how coffee and tea can be used to help with your
asthma. And I wrote extensively on the Truth About Coffee and Asthma in
the October issue of the Overcome Asthma - Dynamic Fitness & Health
Letter.

(For more information on the Letter and becoming a member, visit
http://www.overcomeasthma.com/NLInfo.html.)

But, if you are drinking more than one or two cups of coffee a day, you
are more than likely experiencing moderate to severe swings in your
energy levels during the course of each day.

Which makes it even harder for you to get up for exercise. So take an
objective look at how much caffeine you are consuming. Don't forget
other products that contain caffeine, such as chocolate, sodas and
(so-called) energy drinks.

Another important way to fuel yourself for exercise is by what and when you
eat and drink.

Most of us have been taught that you should eat (or drink) carbohydrates before
you work out.

Certainly anyone engaging in serious endurance exercise or sport, such as
long distance running, rowing, etc. requires more carbohydrates in their diet
than the average person.

But you shouldn't eat only carbs prior to your workout.

It's actually better to take in small quantities of protein and carbs about 30
minutes to one hour before your workout.

This can be in the form of solid food, a sports bar, or a sports drink. The ratio of
protein to carbs should be about equal (that is, one gram of protein for one gram
of carbohydrate).

Then, make sure you take in additional protein and carbs after your workout.
Generally speaking, you want to eat or drink at least a little right after exercising.
Then eat a larger meal within two hours of your workout.

Taking in protein and carbs before and after exercising can provide 29 to 40%
more endurance during your workout. And it reduces post exercise muscle
damage by as much as 80% - which means you recover faster.

These are huge numbers!

Following these simple suggestions - dynamic energy exercises on a regular
basis; don't over do the caffeine; and nutrient timing around your workouts -
will help you keep your energy more level throughout the day.

Having a constant supply of "juice" can help you get over the hump and make
participating in the physical activity that is so important for you easier than ever.

You'll also notice that you are naturally and almost effortlessly more productive
and focused, no matter what you are doing. Your personal effectiveness
skyrockets.

You Can Do It!

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

P.S. When you become a member of the Overcome Asthma - Dynamic Fitness
& Health Letter, each month you will receive practical and easily implemented
tips, details and knowledge to help you overcome obstacles and achieve the fitness
and health you deserve. For more information,
visit http://www.overcomeasthma.com/NLInfo.html.

Copyright, KVN Enterprises, Inc. 2006

**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.**

Have A Plan

What's one of the first things you should do if you find out you have asthma...or
feel like your asthma is possibly getting worse?

Have a plan.

An asthma management plan is commonly advocated by the medical profession.
It's one of those "basic" things you should develop in consultation with your
doctor or medical professional.

A good basic plan that you understand and make the commitment to follow, can
make a world of difference in your experience with asthma, as well as in your
feeling of re-establishing some control.

Keep in mind that your plan may change over time, as your asthma symptoms
change or other health problems or issues occur.

Your asthma plan may also change because your asthma is improving. That's
the kind of change you should be working toward.

Hopefully you and your doctor have put together a solid asthma management
plan. Unfortunately, not every medical professional  goes the full distance for their
patients.

And I know from personal experience that not every patient diagnosed with asthma
takes the diagnosis and the disease seriously at first (I preferred to live in a state
of denial for awhile, until I was hit upside the head a couple times).

So, here are the basic building blocks of a solid asthma plan:

1. Set your goals for your asthma. Your goals may include being symptom-free.
If your case is severe, your goals may include limiting asthma episodes to once
per week, or working to reduce your medications over time.

2. Have a plan for action when you are experiencing an asthma attack.

3. Understand your symptoms and your triggers. Clue into your body and learn
to recognize the signs that your asthma is getting worse. Use your peak flow
meter regularly to assess how you are doing.

4. Avoid asthma triggers. Take the steps at home and in the office (to the extent
you can) to remove or reduce your known triggers. Use good allergy control
for seasonal allergies.

5. Take your medicine. No use having the stuff  if you don't use it. And don't
become overly dependent on your bronchodilator, at the expense of not taking
the control medicine, such as corticosteroids, you may need.

Along with this, I would also advocate your making clear to your doctor that you
know asthma meds have serious side effects. So you want to figure out the
minimum dosages you can live with. And you want your doctor to recognize
that one of your goals is to reduce or even eliminate the meds, over time.

Once you have your plan established, and are following it, your next important -
and just as crucial step - is to begin looking beyond the conventional approach
of medicines and inhalers.

You need to begin making the changes in your fitness level, nutrition and
supplementation, breathing and relaxation abilities, and so forth...so you can
hopefully reduce or even eliminate the meds you are on.

And, more importantly, you can regain the health, vitality and freedom of
breath you deserve!

Here's where I can help....with the resources and programs available to you
through the Overcome Asthma web site. For more information on the programs,
visit http://www.overcomeasthma.com/productspage.html.

You Can Do It!

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

P.S. Here's one more resource for you: The Overcome Asthma - Dynamic
Fitness & Health Letter. This is a newsletter that I publish each month. Which
means that I can bring you the latest, most updated information on exercise,
diet, supplements, and other practices to help you overcome asthma.

For more information or to become a member of the Letter, go to
http://www.overcomeasthma.com/NLInfo.html.

Don't Ignore These Signs

I've spoken now and then about a couple of times when I passed out, or nearly
passed out, due to an asthma attack.

The first time, I did not realize I had asthma. So I guess it's understandable
that I had no blessed clue what was going on.

The second time was after I had been diagnosed with asthma. I was on meds,
but was still in the denial stage. I was not yet fully engaged in my treatment.

And I was taking the "dam the consequences approach" and (so I thought)
not letting asthma get in my way.

Ha! I paid the price.

Since then, I have met other people with asthma who said they pretty much
went through the same thing. Some of them have shared with me frightening
acccounts of asthma attacks that seemingly came on out of the blue.

The rush to the emergency room, the IV's, the fear...and later the physical
and psychological after effects.

You too may have suffered frightening attacks, or frustrating episodes where
your symptoms went haywire for no apparent reason.

But the truth is, even those of us who have been "surprised" by the flareups
were probably ignoring or denying - even if subconsciously - what was
going on with our breathing and our bodies.

Here are a few of the basic warning signs that you are having, or about to
have, a serious asthma attack. If you experience any of these, call 911 or
have someone take you to the emergency room:

-You took your reliever medicine 20 to 30 minutes ago and do not feel better.

-Your peak flow measurement is less than 50% of your personal best (yes,
even though some people deride the peak flow meter, it is the one objective
test we have to use at home).

- You are breathing very fast and just can't seem to get a hold of yourself.
Or, shortness of breath is making it difficult for you to eat or talk.

-You are working hard to breathe. You are experiencing tightness or fatigue
in your neck, trapezius (upper shoulders), chest and abominal muscles.

- You are wheezing heavily or more than usual. You may take longer to
breathe out. Or, for some people, you feel like you are breathing in OK -- not
as well as usual, but OK - but you can't seem to exhale very well.

- You notice your skin is pale, gray or bluish, cold or clammy, or spotted.
These are indications that your system is not getting enough oxygen. You
can also detect this through a color change on your tongue, lips, earlobes
or nail beds.

Whew! That's quite a list. But an important list to be aware of. If you are
ever concerned about whether you are having a serious attacks versus an
episode of increased symptoms, use these indicators as signals.

As much as I hate the hospital - and doctors' appointments, for that matter -
I encourage you to be safe rather than sorry.

When in doubt, seek medical attention.

In the meantime, continue to work on yourself....learning simple breathing
and visualization techniques to help you get through asthma episodes....building
up your lung capacity and breathing abilities....reducing inflammation through
diet and other changes....and increasing your physical activity and fitness levels.

The Overcome Asthma Program can help you with all of these....and more.

You Can Do It!

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

P.S. You now have two options with the Overcome Asthma Program. Choose
the one that makes the most sense for you. For more information, or to order
your copy, visit http://www.overcomeasthma.com/overcome_asthma.html.

Copyright, KVN Enterprises, Inc. 2006

**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.**

Better Than Aerobics

Did you know that your lung capacity is the best predictor of how long you will
live?

A number of studies, including the very highly regarded Framingham Heart
Study (which has been going on for over 50 years), have found that lung
capacity is the best predictor of longevity.

The bigger your lungs, the more air they can process, the longer you live.

Unfortunately, once you hit your 30s, your lung capacity begins to decline.
In fact, depending on how active you remain, by the time you hit 70 you'll
lose about 50 percent of your lung capacity.

This loss in lung capacity is even worse, and can occur earlier, in people
with asthma.

In order to improve and preserve lung capacity, you have got to build up a
reserve of capacity.

You may think this means jumping into an aerobic exercise program.

No!

Aerobic exercise to a certain point is OK. But unless you are a marathon
runner, there is no need to do that much aerobic exercising.

You will make a superior investment of time if you focus on your breathing
exercises; performing shorter, more intense interval training; and a
well-rounded strength training program.

In fact, you can program your strength training so that it provides the strength
and lean muscle building effects, and also gives you the cardiovascular
work you need to improve lung capacity.

I discuss this in more detail in the November Overcome Asthma - Dynamic
Fitness & Health Letter. (For more information on becoming a member, visit
http://www.overcomeasthma.com/NLInfo.html.)

I also tell you more about how to use interval training - the optimal way to
train if you have asthma - in the Overcome Asthma Update (a special
bulletin exclusively for people with asthma, which comes with your Letter).

Aerobics can actually decrease lung size. Sure your lungs may become more
efficient. But their overall capacity declines.

Plus, focusing directly on your breathing - as with the exercises in the Secret
Power of Dynamic Energy Exercise Course, Volume II -
http://www.overcomeasthma.com/dynamic_energy2.html - is the surest
way to build lung capacity.

These exercises also tone and strengthen the muscles and structures that
support healthy, proper breathing.

Proper breathing also can lower blood pressure and cholesterol, and help
you burn more calories. 

Not having to undergo long, boring bouts of aerobic exercise may be good
news to you, especially if you have asthma.

Yes, there is a better way!

You Can Do It!

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

P.S. There's still time to become a member of the Overcome Asthma -
Dynamic Fitness & Health Letter, and get your copy of the November
issue. For more information, or to sign up, visit
http://www.overcomeasthma.com/NLInfo.html ....and begin receiving
your monthly infusion of information and insights to help you fulfill
your fitness and health goals.

Copyright, KVN Enterprises, Inc. 2006

**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.**

Do This In Bed

My friends and I love to play a silly game with Chinese fortune cookies.

When you eat out at a Chinese restaurant, you always get fortune cookies and
oranges slices at the end of the meal.

Well, when you read your fortune, add "in bed" to the end of it. See how you like
the meaning then!

Yes, it's silly, I know. But usually good for a laugh or two.

Yesterday I mentioned the whining and complaining I hear when I recommend early
morning exercise - such as the sequence of exercises I teach in the Secret Power
of Dynamic Energy Exercise Course -
http://www.overcomeasthma.com/dynamic_energy2.html.

It's one of the most powerful things you can do for your asthma. When you can
focus and take control of your breathing at the beginning of the day, you will
go through each day very differently, my friend.

Imagine no longer being at the mercy of asthma episodes, or so darn dependent
on your inhaler.

Well, if you are one of those people who simply can not get up a few minutes
earlier...here's a way to experience this awesome feeling before you even get your
buns out of bed.

Step 1: Lie on your back with arms and legs extended and relaxed. Begin to inhale
and exhale smoothly and deeply - through your nose - to the following count:
Inhale for 4, hold for 2, exhale for 6, hold for 2.

Step 2: To help deepen your inhalation and exhalation, place the palm of one hand
on your lower abdomen, about two inches below your navel. You can also point to
this spot with one finger.

As you breathe, think of inhaling into this point, and exhaling from this point. Also,
become aware of the expansion of your abdomen, sides and even lower back.
When you are breathing deeply, you are moving all areas of your torso, not
just your chest...and not just your abdomen.

Step 3:Once you have the basic breathing pattern down, add this visualization:

With the Inhalation: Imagine clean, white, healing, purifying air entering first your
lungs, then your entire body. The air is sparkling with energy.  With every breath,
you pull more of that energy into you.

With the Exhalation: Imagine a gray, black cloud of negative energy, toxins and
impurities is being expelled from your lungs, and then your body.

As you continue to breathe, feel and see your lungs becoming cleaner and clearer
as you take in clean air and sparkling energy and force out impurities, toxins, and
negative energy. 

As you get to the end of your breathing repetitions, visualize and feel your lungs
filled with healing blue air—like the relaxing beautiful blue of a clear sky on a
perfect day.

This light blue color is a healing color.

At this point, you should feel relaxed but energized and ready to take on your day.

This is also a great time to mentally review your goals or objectives for the day. See
yourelf achieving your goals, taking all obstacles in stride...and enjoying the process!

One other point: you can also perform this exercise at other times during the day. It
works wonders anytime you are feeling stressed, and it helps you become centered
and aware of your breathing. If you can't lie down, you can perform it sitting (or even
standing).

You Can Do It!

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

P.S. Here'a another resource for helping you transform stress, relax
physically and mentally, and become clearer and more focused - and
all you have to do is sit back and listen. It's the Secret Power of Words
and Music, produced by master composer Tania Gabrielle French. To
find out more about this wonderful program, visit
http://www.overcomeasthma.com/musicpower.html.

Copyright, KVN Enterprises, Inc. 2006

**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.**