OVERCOME ASTHMA and Much More

The Big Picture and How To Reduce Stress

What kind of approach do you take when it comes
to stress in your life.

It's important to consider how you handle stress,
especially if you have asthma. Excess stress, or
your perception of and reaction to stress, can
have a huge impact on your breathing...and even
cause asthma symptoms to manifest, just when you
need them the least!

Last week, I asked (somewhat in jest) whether we
are becoming too wimpy. Do we lack the toughness
our ancestors had. Do we succumb too quickly and
easily to the excess stress, or perceived stress,
that seems so much a part of modern life.

I agree that modern life comes with a lot more
complexity, including a faster rate of change and
a more intertwined social and economic fabric
across the globe.

Not to mention, people feel like they are working
harder and doing more, with fewer resources. And
this is no longer the exception. It has become the
standard in the corporate world.

Yes, increased complexity and demands can cause you
to feel out of control and even powerless when it
comes to certain areas of your life.

But I don't think it has to be that way.

For one thing, you can take a look at your perception
of these changes and demands in your life.

You can also consider how you respond to them.

When you take a step back, are the things that you
find most stressful really such a huge deal.

And even for the stuff that is or seems important,
are you reacting too negatively to it. Versus
seeing it as a game, and responding to the
challenge.

When it comes to what really matters in life, one
of the most helpful things you can do is to look
at the big picture.

First, take a step back. Literally. Give yourself
a little time and space to think about this, and
tap into your inner wisdom and intuition.

Take a minute or so to focus on your breathing.
Gradually lengthen the cycles of your breathing.
Calm down. Chill for a moment. 

Notice how your feelings change, and how the built
up tension in your body begins to dissipate.

One of the side benefits to breathing consciously,
in this way, is that it forces you to "be in the
moment", at least for a few minutes or so.

You stop thinking about what happened in the past, and
you stop fretting about what may happen in the future,
or what you need to get done by x hour or date.

You simply are.

Now, introduce into this the "Big Picture". What is
the big picture of your life. What truly matters.

For a wonderful, but unfortunate, example of doing
this, consider the people in California who had
to flee from their homes because of those crazy
wildfires.

To a person, the people who were interviewed in
shelters, who did not know whether or not their homes
had survived the fires, expressed tremendous
gratitude that they and their families had made
it out without harm.

And they also expressed appreciation for the firefighters,
who valiantly battled the blazes.

Talk about focusing on the big picture. At that 
moment, in the midst of their own personal and
family tragedy, the most important thing to them
was that they were OK. They were alive, they were
healthy. And they will rebuild.

Hopefully, you don't have, or won't have, such a
tragic event in your own life. But you can still
take the attitude of these families in California,
not just once in awhile, but every day.

An easy way to do this is to take a problem, stressor
or irritation you are currently grappling with, and
think about whether this will even register in your
brain or in your life a month from now...or a year
from now...or five years from now.

If you do this honestly and objectively, you'll
soon find that most of the stressors in your life
are things that you won't even remember or think
about a few months from now.

Let alone five years from now.

So erase these from your stress list. Promise 
yourself that you will no longer stress about -
or at least put a limit on your stressing about -
these challenges.

This leaves you with a considerably smaller list
of things that, hopefully, are far more critical
to the things that matter most: your health,
your family and friends, your ability to make
a contribution, and your ability to achieve
satisfaction and happiness in your life.

The first step to doing this is to give yourself 
the luxury of a moment and a few deep breaths.

Use your breathing to get yourself into "Big Picture"
mode often, even if it's only for a few minutes.

With time, you'll find the "Big Picture" you gets
a lot less stressed and irritated over the little
stuff...and gets a lot more of the important stuff
done, more easily and effortlessly than before.

You Can Do It!

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

P.S. Learn more about how to use your breathing to
put you in a state of effortless flow and power with
the Secret Power of Dynamic Energy Exercise Course,
Volume I. The movements coupled with complete breathing
will invigorate, rejuvenate and relax your body, mind
and spirit. Pick up your own program CD's at
http://www.overcomeasthma.com/dynamic_energy1.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.**

Are We All A Bunch of Wimps?

I saw a report on NBC about rising levels of stress
in the U.S.

In a nationwide survey, 32 percent of people said
they were feeling extreme levels of stress.

Another 48 percent said their stress level had
increased considerably in the past five years.

This means that 80 percent of Americans are
feeling really stressed.

Whats going on.

Have we become a nation of wimps. Are we stressing
out because we can't handle modern life.

I don't think so. But I do think we need to better
focus ourselves, so stress does not begin to rule
our lives.

People attribute most of their increased stress
to economic worries: worrying about losing their
job, or being able to make their mortgage payments.

The stress is so bad for so many people,that
they are losing sleep. It's interfering with
their productivity at work. And it's taking a
toll on their personal relationships.

Let me just say, stress in and of itself is not
bad. In fact, it is a good thing. It makes you
grow, and it pushes you to do better and smarter.

And stress is a reality. When you stop feeling
any stress at all - it means you're dead.

Some of the symptoms of stress include
fatigue, usually chronic; headaches; upset
stomach or other digestive complaints; and
changes in eating and sleeping habits.

If you have asthma, you're probably well aware
of how feelings of stress can impact your
breathing. Stress, in and of itself, can
actually cause asthma attacks and an increase
in symptoms like wheezing and feeling
short of breath.

Longer term effects can be even more serious.

Excess stress has been tied to cardiovascular
disease, stroke, and depression. It is also
one of the most important - yet frequently
overlooked - reasons for the weight gain
that seems so inevitable as you get older.

If you have gained weight around your
midsection, that's a clear sign that you have
too much stress in your life...or that you
don't have good coping skills.

Here's the deal with stress: it's not gonna
go away. There may be some changes in your
life you can make to mitigate it. But I
think most people need to accept that aspiring
to a stress-free life is a pipe dream.

What you really should focus on is your
reaction to stress.

Most people who report high levels of stress
also report that they feel out of control.

If you feel like you can't control your life
and the primary stressors in it, then you
probably will feel the stress and begin
to succumb.

So, turn this around. Acknowledge stress.
Not just as a part of life...but as a part
of any active, striving, achieving person's
life.

Next, focus on the things you can control.

And the most important thing you can control
is your reaction to stress.

I have been training myself to think in terms of
"transforming" stress in my own life.

In other words, accept and appreciate that
certain forms and levels of stress -  like the
stress of exercising, or the stress of learning,
or the stress associated with a challenging
project or deadline - are good for me.

And to accept the "bad" types of stress, or
distress, as part of the world, as part of my life.

Then I think about what action (or inaction) I
can take to transform the distress into something
more helpful.

I've found in my own life that the majority of the
distress I feel is usually due to the way I am
approaching life and thinking about things.

If I am ignoring something now, that I know could
raise up and bite me in the you-know-what later,
I feel stress.

I may not consciously recognize that this issue
I am ignoring is causing me to feel stressed. I
may not even realize I am stressed.

But when I do my breathing and energy
exercises....the truth comes out.

I can tell from my constricted breathing, and
from how long it takes for me to feel the effects
of the exercise, that something is weighing on me.

So, being as truthful with yourself as you can
possibly be, about the circumstances, events and -
most importantly - people in your life, is a good
initial step toward feeling more in control and
beginning to transform stress.

Regularly performing your breathing exercises - like
the ones in the Secret Power of Dynamic Energy
Exercise Course, Volume I -
http://www.overcomeasthma.com/dynamic_energy1.html -
can help you face the truth of how you really feel.

And the truth shall set you free.

You Can Do It!

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

P.S. Stop stress in its tracks and relieve tension
naturally and easily with the exercises in the Secret
Power of Dynamic Energy Exercise Course, Volume I. The
first CD of the program guides you through a series of
deceptively easy, gentle movements combined with
proper, complete breathing and visualization.This
powerhouse combination allows you to literally
breathe your way through stress, tension, and worries. 

For more information, or to pick up your own program CDs,
go to http://www.overcomeasthma.com/dynamic_energy1.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.**

Respirate, Invigorate, and Stay Young

"Many men and women go to the human scrap heap.
They have not known just how to pump the human
bellows - the lungs; get energy out of every ounce
of fuel, keep their arteries and veins clean,
kidneys and liver from being poisoned."

That's a quote from an old book on breathing.

Even in the "old days", when the importance of
breathing for good health was more widely accepted
and promoted, the doctor who wrote this book felt
compelled to do so. He was concerned about the
diseases and conditions he observed in his
patients, as well as the people around him.

Today, it seems like we are even more removed
from the natural healing and invigorating results
of proper breathing.

I think a lot of this has to do with the advent
of modern medicine, and all the wonderful medications
and drugs that have been developed.

Coming down with a cold? First action for many
people is to take medicine to help tamp down the
symptoms.

Got a headache? Take two aspirin, or extra strength
this or that.

I'm very grateful for the wonder drugs and medicines
that help relieve our illnesses, whether acute or
chronic. They have reduced much suffering and
helped alleviate much pain and discomfort.

But they have also caused us to forget about our
own natural resources, instincts and intuitions...and
to move away from more natural methods of handling
illness and pain.

They tend to make us focus on the symptoms, and
treat those, rather than determine the root cause
of the symptoms, and take care of that.

If you have headaches on a regular basis, taking
aspirin or Tylenol may help you get through your
day. But you better be concerned about what is
causing those headaches, and what you can do to
prevent them.

Of course, the chronic illness that hits home with
you and me is asthma.

When I was first diagnosed, I was totally into the
"give me medicine, and more medicine, until this
thing is controlled".

You can probably relate. When your breathing is
affected, all you want is for relief, and some
certainty that you won't suffer another attack
out of the blue.

Problem was, the more medicines I took, the worse
my health became.

Mortality rates from asthma are increasing in
modern times, compared to times when they did not
have asthma medications. Why is that? Given all
the fancy medicines we now have to treat asthma,
shouldn't mortality rates be declining?

What did the oldtimers know, and do, that we don't?

One thing they knew about was the importance of
deep breathing. In many of the health prescriptions
and programs of the late 1800s and early 1900s,
you will find plenty of exercises coordinated to
breathing.

A few of the exercises in the Secret Power of Dynamic
Energy Exercise Course, Volume II, are based on these
oldtime exercises. Others are adapted from martial
arts, yoga and qi gong (chi kung).

In other words, when you do the exercises in the
course, you are benefitting from a wealth of ancient,
proven knowledge and practice that can help your
asthma.

It's true: you can live longer and live better by
knowing how to breathe properly...and using your
breathing to improve your stamina and health.

Proper breathing is almost an art unto itself.
But it's not hard to learn or do.

It just takes a little time, focus and patience.
But it's time well invested.

It keeps you moving. It keeps you healthy. It
keeps you young.

You Can Do It!

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

P.S. Get a crash course in proper breathing and
breath control, and build lung power, stamina and
energy, with the Secret Power of Dynamic Energy
Exercise Course, Volume II. It's a wonderful way
to start each day! Get your copy today at
http://www.overcomeasthma.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.**

How Good Bugs and Bad Bugs Can Affect Your Asthma

There's an interesting article in Newsweek this
week entitled, "Caution: Killing Germs May Be
Hazardous To Your Health".

The article does a great job explaining the
latest thinking around good microbes and bad
microbes.

It emphasizes how dependent we are on the
bacteria and fungi that live in and on our
bodies.

In fact, every part of us is covered. Kind of
gross when you first think about it. No
matter how often you shower, you are full of
those little guys.

Even more mind-blowing is the fact that we
are totally dependent on these little germs.

They are not free-loaders at all. At least,
not most of them. Rather, they perform
a whole host of functions critical to
important processes, such as digestion and 
elimination and proper immune system function.

They can even affect your mood and levels
of happiness and depression.

As with so many things in nature, the key is
balance.

When the ratio of "good" to "bad" microbes
gets out of balance, your system can go
haywire.

The article does a great job discussing the
impact that overprescription of antibiotics,
overuse of antibiotic soaps, and general
efforts to super-sanitize our world have had.

Today, we pay the price in a literal epidemic
of allergies, asthma and auto-immune diseases.

These are diseases that were all but unknown
to our ancestors.

Here are a few ways this information can be
helpful to you.

First off, early exposure to microbes,
especially the ones that are beneficial to
us, is important to ensuring proper immune
system function.

Babies and young children who use antobiotics
are more prone to developing asthma and
allergies later in life.

Feeding yourself in a more natural way is
very important too. Natural foods help
preserve the vital balance of microbes in
your gut, which affects not only your
digestion, but also your overall immune
system function.

Washing your hands frequently is one of
the most important ways to steer clear of
fllus, viruses and infections.

But stop using those anti-bacterial soaps.
Along with over-use of antibiotics, they
propagate increasingly resistant bugs and
help spawn such lovely creatures as the
"flesh-eating" bacteria currently being
battled in hospitals and even some
schools.

Instead, use a good natural cleanser (I
highly recommend Castile soap) and scrub
scrub scrub your hands. Wash between
your fingers. Get your fingernails. Scrub 
for 20 seconds or more, and you will do
more to get rid of germs than any
anti-bacterial soap could possibly do. 

You Can Do It!

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

P.S. Did you know there are safe, effective,
natural strategies you can follow to get
control of your asthma and get healthy again?
You can learn more about them, and how to put
them to use in your own life, with the Overcome
Asthma Program. This program will help you
breathe clearly, take control and begin living
life without limitations. For more information
or to order your own copy of the program, go to
http://www.overcomeasthma.com/overcome_asthma.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.**

Do Less and Get More

You know, there is a way to do less and get more.

Especially when it comes to improving your fitness
and health.

As opposed to working harder and longer...you
can actually get by with doing less and not
killing yourself.

There are actually two "tricks" to this.

The first is what I have been talking about
these past few days: consistency.

When you consistently train on a regular basis,
you can get by with shorter workouts. And you
don't have to kill yourself in each workout.

In fact, training regularly, for even a short
period of time, every day or every other
day - getting into that virtuous pattern of
action - enables you to make as good or better
progress than if you try to do a couple of
marathon workouts during the week, or on
the weekends.

For many people with asthma, trying to do
the marathon workouts is a recipe for disaster.

Shorter,more focused workouts rule.

This is one reason I keep my programs fairly
short. In each of my programs or courses, I
teach you series of exercises that can be
completed in 15 minutes or less.

This goes for the deceptively simple but
powerful exercises in the Secret Power of
Dynamic Energy Exercise Course - both volumes -
http://www.overcomeasthma.com/dynamic_energy2.html .

And it goes for the metabolism and energy-boosting
exercise routine I give you in the Fire Up Your
Metabolism Program -
http://www.overcomeasthma.com/metabolism.html .

I know, I know, 15 minutes has become a cliche.

But I know how I operate. And it's the same
way most people operate.

If I'm a little tired or pressed for time, I
may find the thought of a two hour workout quite
daunting. So I blow it off.

On the other hand, if I tell myself that I will
just do something - some deep breathing, some
stretching, some calisthenics or dynamic
tension movements, etc. - for 10 or 15 minutes,
just to take the edge off and relax...well,
before you know it, 15 minutes has become 20
has become 30, and so on.

I end up getting in a great session. And I
feel better psychologically to boot.

Why?

Because following through on a daily dose of
physical activity - even if it's only a short
one - gives you a sense of control and discipline.

No matter how haywire your day is going,or
has gone, you can always take those few moments
for yourself to get centered and enjoy the
refuge of some focused, healthy physical exertion.

Listen, I'm all for longer workouts. They can
be fun and challenging, and are certainly
the key to accelerating results.

But you should use them judiciously. And they
simply aren't practical for everyone on a
daily basis. There are too many demands on our
time.

Interspersing longer, more complex training
sessions with shorter, to-the-point sessions - 
and varying the intensity of each - is a
great way to get the best benefits of each.

It allows you to take advantage of those days
when you are full of energy and have the time.
Yet stick with your habit of daily activity
when you are not so energetic, or are pressed
for time.

At the top of today's tip, I said there was
another trick to doing less and getting more.

We'll talk about that one in your next tip.

You Can Do It!

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

P.S. The Dynamic Fitness & Health Letter is a
members-only newsletter,published monthly and
delivered straight to your door. Each issue is
jam-packed full of information, insights and
perspectives to help you achieve a robust level
of health, fitness and energy.

Each issue also includes the Overcome Asthma Update,
with tips and information exclusively for people
with asthma.

It's definitely not the same ol' same old you see
in the fitness and health magazines or books. What I
have to teach you is much more compelling, practical
and fun!

There's special offer available to new members
who signup today. For more information, go to
http://www.overcomeasthma.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.**

Throwin' Me A Curve

In your last tip, I talked about the importance
of consistency in your efforts to improve your
asthma - as well as overall health and fitness.

Actually, consistency can make the difference
in just about every area of your life.

One of the recommendations you'll often hear
is to schedule your training for the same time
every day.

This way, your body and brain get programmed
into "expecting" the physical exertion. In fact,
once you've been on a good routine for just
a few weeks, you will find your body is
actually craving the daily training.

And when you don't get it, you feel out of
sorts.

But what happens if you can't exercise at
your regularly scheduled time. What do you
do if all goes to h-e-you-know-where.

This is top of mind for me today. As you can
see, I am writing you this tip later in the
day than I usually do.

I also haven't exercised yet today.

Just one of those days, I guess. Phones on
the fritz. Problems with the wireless connection.
People dropping in to chat. Lots to do.

A day of technical difficulties, to say the
least. And we are a technology based society -
it truly permeates our lives.

At any rate, I would say today was an example
of inconsistency, if you look at how the major
part of my day went.

On the other hand, I am staying consistent
with the things that are important.

For example, I'm sending you this tip,even
though it's later than usual.

And right after this, I'm going to exercise.
I'll probably do some breathing and energy
exercises, a la the Dynamic Energy Routine
from the Secret Power of Dynamic Energy Exercise
Course, Volume II -
http://www.overcomeasthma.com/dynamic_energy2.html 

Then I'll shake and shimmy off all the stress and
strain of the day with some dynamic and static
stretching, a la Dynamic Flexibility: The Secret
To Healthy, Pain-Free Joints, Limber Muscles and
Maximum Mobility -
http://www.overcomeasthma.com/dynamic_flex.html

My body is already looking forward to it!

If and when you face a day during which everything
goes to pot, be sure to fit in some kind of
physical activity. Even if it's just 10 to 15
minutes of breathing and stretching, you'll still
get a good workout.

And you will be reinforcing one of the most
important habits you can ever develop: the habit 
of daily physical activity for optimal fitness
and robust health.

You Can Do It!

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

Become a member of the Dynamic Fitness & Health
Letter, and every month I will send you cutting edge
information, ideas and inspiration on exercise,
nutrition, breathing and more.

Each issue also includes the Overcome Asthma Update,
with tips and information exclusively for people
with asthma.

My approach is unique because I integrate a number
of different modes and approaches to promote
physical activity and better health. From breathing,
to exercise, to eating, to the mental habits that c
an help you succeed...I help you achieve results -
AND enjoy the process.

For more information on becoming a member of the
Dynamic Fitness & Health Letter, visit
http://www.overcomeasthma.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.**

Consistency Is King

You can't overestimate the importance of regular
exercise on your health.

The benefits of regular exercise and activity are
well known. You don't need me to recite the list
to you here.

One of the most important approaches you can take
to exercise is to be consistent about it.

Consistency is king for several major reasons.

First off, establishing a routine allows your body
to become conditioned to the act of exercising. This
helps with the adaptation process you go through,
especially if you are just starting an exercise
program, or have had a lay off.

This goes double if you have asthma.

Your body comes to expect your daily or every other
day workout. It is better able to assimilate gains
in fitness, as well as recover from each workout.

By the way, this is one of the reasons that regular
exercise over the course of the week reduces your
chance of injury.

The weekend warrior approach leaves your body more
vulnerable to strains, sprains and so forth...not
to mention increased muscle and joint pain.

Another reason for consistency that is not as well
appreciated as it should be, is the fact that exercise
can have a dramatic influence on your mood and energy
levels.

This is especially important if you have asthma. The
mere act of breathing when your asthma is not well
controlled can sap the energy right out of you.

This is one of the reasons why I always do my deep
breathing and dynamic exercises in the morning.

When I do my routine - such as the Dynamic Energy
Routine in the Secret Power of Dynamic Energy Exercise
Course, Volume II -
http://www.overcomeasthma.com/dynamic_energy2.html -
after as little as 10 to 15 minutes, I shake off the
fog, enjoy a high level of energy,and feel more
and enthusiastic and confident about the day ahead.

Exercise can help with depression and low mood. It
activates naturally occuring hormones and
neurotransmitters in your body.

And it appears that the more consistently you exercise,
the more benefits you receive from these natural and
way more powerful versions of Prozac.

Here's one more reason to stay, or become, consistent
with your physical activity: it helps boost your
metabolism.

When you exercise every day, your body interprets
this as meaning that you are a vital being who
requires plenty of energy to make it through each
day.

Your body responds by revving up your metabolism,
so you burn hotter throughout the day.

Your body also changes the way it metabolizes the
nutrients and calories from the food you eat.

If you exercise haphazardly, infrequently, or not
at all, your body is predisposed to store food as
fat.

On the other hand, when you make demands (healthy
demands) on your body on a consistent basis, it
metabolizes more of the energy from food into
glycogen, to be stored in your muscles and liver.

Becoming a consistent exerciser may seem daunting
to you. Maybe you think your schedule makes it
impossible, or you simply don't have the energy.

Or perhaps you are unclear where to start. You want
to make sure you exercise in a way that minimizes
the chance of problems with your asthma.

Let me help you with this.

Become a member of the Dynamic Fitness & Health
Letter, and every month I will send you cutting edge
information, ideas and inspiration on exercise,
nutrition, breathing and more...all for a paltry sum
compared to what you would pay a personal trainer.

Each issue also includes the Overcome Asthma Update,
with tips and information exclusively for people
with asthma.

My approach is unique because I integrate a number
of different modes and approaches to promote
physical activity and better health.

From breathing, to exercise, to eating, to the
mental habits that can help you succeed...I help
you achieve results - AND enjoy the process.

For more informationon becoming a member of the
Dynamic Fitness & Health Letter, visit
http://www.overcomeasthma.com/NLInfo.html.

You Can Do It!

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

P.S. The Dynamic Fitness & Health Letter and
Overcome Asthma Update are members-only newsletters,
published monthly and delivered straight to your
door. Each issue is jam-packed full of information,
insights and perspectives to help you achieve a
robust level of health, fitness and energy.

It's definitely not the same ol' same old you see
in the fitness and health magazines or books. What I
have to teach you is much more compelling, practical
and fun!

I encourage you to become a Member and give the Letter
a test drive. Sign up today at
http://www.overcomeasthma.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.**

Start Slow, Finish Fast

I worked out with a friend of mine this morning.
One of the things we compared after training was
our different approaches to warming up.

My friend is the type who can warm up very quickly.
He likes to get into the heart of his workout as
quickly as possible.

Since he doesn't always have a lot of time to train,
he feels that too many minutes spent warming up
rob him of the most beneficial part of his
workout.

On the other hand, I have to spend a little longer
warming up. I gradually increase the pace and range
of my movements until I feel my breathing has caught
up with the activity, and my muscles are looser.

If you have asthma or exercise induced asthma, you
may often (or always) experience some wheezing or
shortness of breath when you begin to exercise.

Most doctors refer to these symptoms as Exercise
Induced Bronchospasm, or EIB for short.

Usually the symptoms start to develop about five
minutes after peak exercise exertion has started.
These symptoms may last for anywhere from a few
minutes to thirty minutes, depending on the individual.

After this, you'll experience what is called a
refractory period, during which asthma symptoms
subside.

When you reach this point, you can continue your
workout and even increase the intensity.

Think of it as the hump you have to get over.
Once you do, you can usually train at a high level
of intensity and actually enjoy your workout.

With asthma, you really need to take your time
and warm up properly. It can make all the difference
in keeping asthma symptoms at bay so you can train
hard and have fun.

One of the best ways to warm up is with the first
series of flexibility exercises I teach in "Dynamic
Flexibility: The Secret To Healthy, Pain-Free
Joints, Limber Muscles and Maximum Mobility" -
http://www.overcomeasthma.com/dynamic_flex.html.

I love this series because it loosens my body from
head to toe, and it gradually increases my breathing
and heart rate.

In other words, it's the perfect way to warm up if
you have asthma.

If you jump right into physical activity without a
proper warmup, you may find that you get breathless
and even wheezy before you really get started.

You may also be unable to control or fully get over
any of these initial asthma symptoms.

Your lungs may feel like they have locked up on you.
You can't breathe in fully, nor can you exhale fully.

Trust me, that's a pretty lousy place to be, especially
if you are in the middle of practice or an event.

On the other hand, warming up like I show you in
Dynamic Flexibility will help you avoid asthma
symptoms.It's also a better way to protect yourself
from injury, as well as increase your overall
flexibility.

You Can Do It!

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

P.S. If you exercise regularly or participate in
competitive athletics, you should also check out the
Overcome Asthma Program. I devote an entire section to
how to structure your workouts, from warm up to cool
down, in a way that minimizes asthma's effects and
allows you to concentrate on your performance. Check it
out today at http://www.overcomeasthma.com/overcome_asthma.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 Art of the Incremental

The proper way to grow and develop is by releasing
growth.

The worst way is to push growth.

This goes for just about any activity or
self-development effort you might undertake,
from improving your health and fitness, to
starting and building a family, to growing a
new business.

This is especially important when it comes to
managing and improving your asthma.

If you do too much too soon -too many meds,
too many inhalers, too many supplements- you
may find yourself on overload.

Healthy growth can not be imposed from without.
It comes from some understanding of your own best
pace and tempo.

Each of us has our own natural rate of growth. If
we do not reach and maintain this rate - in other
words, if we do not push ourselves to reach our
potential - then we will probably be unsuccessful.

On the other hand, if we exceed our natural rate
of growth, we may struggle to keep pace. We may,
sooner or later, crash and burn.

I was reminded of this the other day when I was
speaking with a friend who was complaining about
an injury she had sustained.

She was all gung-ho about exercising again, and
had started what seemed to be a good, rational
program.

But she pushed too much. She did too much, too
soon, before her body could handle it.

Now she is sidelined and will have to recuperate,
then start all over.

Of course, I gave her some deep breathing and
stretching exercises she can do in the meantime,
so she doesn't go absolutely bonkers from
inactivity.

She's doing a combination of the Dynamic Energy
Routine in the Secret Power of Dynamic Energy
Exercise Course, Volume II -
http://www.overcomeasthma.com/dynamic_energy2.html -
as well as many of the flexibility exercises from
the Dynamic Flexibility Program -
http://www.overcomeasthma.com/dynamic_flex.html .

She tells me she is recuperating faster than her
doctor thought she would. She feels great.

And her body will be even better prepared and
resilient when she resumes her training program.

OK, back to my main point.

My mom and dad are avid gardeners. In each house
they have lived in, they have always prioritized
the yard and landscaping. By acclamation of
neighbors, visitors and friends, their yard has
always been deemed the most beautiful.

(We moved a lot growing up, so my folks have
worked their magic on many a home.)

Mom and dad are fond of pointing out that plants
have their own natural growth rates and
requirements.

You must be patient to be a good gardener. If
you push your plants to grow too fast, they will
be unhealthy.

Of course, if the plants are growing too slowly,
they are't healthy either.

As you engage in your own efforts to improve
yourself and improve the quality of your life,
think of yourself as an oak tree.

An oak takes time to grow. But it develops into
one of the most solid and beautiful trees. And
it can live practically forever.

When it comes to your asthma, be aware that even
with the most comprehensive and effective approach,
such as the one I share with you in the Overcome
Asthma Program - http://www.overcomeasthma.com/overcome_asthma.html -
you will hit some setbacks, some peaks and valleys
in your asthma symptoms, breathing and energy
levels.

This is natural. Don't let it deter you

Begin at a measured pace. Build your foundation
of training, stamina and strength.

Do enough to push yourself. But don't increase
the volume and intensity so rapidly that you
cause an injury or burn out.

Consider the training you are doing as something
you will want to do for the rest of your life.

Take your time. Enjoy the process. Do the right
things today so you can be around for awhile, like
that beautiful old oak tree in my neighbor's yard.

You Can Do It!

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

Naturally Extend Your Life

Recently, a new study came out that actually
quantified the life extension benefits
of regular exercise.

The study determined that regular exercise, which
they defined as "doing a little something every day",
can add as many as four years to your life.

Now, four years may not sound like much to a lot
of us. But when I ran this by my parents (who are
70 plus), they thought it sounded pretty darn good.

The key for them: these are four healthy years that
are added.

No one wants to live longer yet be incapacitated,
either physically or mentally.

But adding four years of active, productive living
is very meaningful. Think how many things you could
do, or how many moments you could enjoy, in four
years.

Engaging in a more active lifestyle today helps you
on severalfronts.

First, your asthma will improve, and you will become
less dependent on your inhaler.

Second, you'll be more healthy, feel better, and enjoy
life more today.

And third, you'll enjoy more life and a higher
quality of living when you get older.

I harp on this a lot in these emails because I know
many adults have either drastically reduced their
activity levels, or given up on exercise altogether.

This goes double for people with asthma.

The reasons may vary from person to person, but they
often include things like: no time; no energy; had an
injury and stopped; don't know how; etc, etc.

I know this because I've used some of these same
excuses myself.

I learned the hard way that this is about the worst
thing you can do. Maintaining activities and at least
some exercise on a regular basis is one of the keys to
maintaining, even enhancing your energy levels.

It also helps you be more productive. The 15 to 30
minutes you take out for exercise can return as much
as two additional hours of productivity to your day.

Here's another fact to consider: as you get older,
you have to continually work on building and maintaining
your vital capacity, the ability of your lungs and
heart to do their jobs efficiently and effectively.

Vital capacity naturally diminishes as you get older,
unless you do something about it. If you've been inactive
for any length of time, you have even more incentive
to build yourself up, because you're starting from a
lower level.

From my experience training clients, I've found out
that many people shy away from conventional exercise
programs.

They think they are in such bad shape that they
will injure themselves, or not be able to perform at
a decent level.

They also sometimes dread the thought of working out
at a gym. They think everyone else will be in shape.
They worry that they will not know which exercises to
do or how to use the machines or weights.

If you think you're not yet capable of conventional
exercise...OR if you are intelligent enough to know
you should start out slow....you can get started
today with the exercises in the Secret Power of Dynamic
Energy Exercise Course, Volume 1 -
http://www.overcomeasthma.com/dynamic_energy1.html .

The exercises in this course open up the breathing spaces
of the body. They stretch,extend and work out all the
kinks along your entire spine, a critical source of
energy. And they help you easily and effortlessly loosen
up your body, from calf to neck.

They're are easy to learn and do. All it takes is a few
minutes per day. After a few days, you'll start to feel
like a new person.

Performing the movements regularly provide an excellent
way to prepare your body and "re-introduce" yourself to
exercising.

Whatever you do, the important thing is to get moving,
even if it's only for 15 or 20 minutes each day. Build
some type of activity into your daily routine.

Within a few days, you'll feel better, have more energy,
and enjoy a more positive outlook.

For even more incentive, remind yourself that you are
also giving yourself more years of life.

You Can Do It!

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