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Selfseeds Template Applied In India

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Water on fire

An example of living with the Selfseeds Template while I am in India.  Create your own and get started on your Selfseeds garden!

1. Selfseeds Fitness:  Running an hour a day and adding 30 minutes to an hour with TapouT XT, P90X, ball, or Hip Hop Abs.  A big key to fitness is just doing something consistently.  I do a variety of programs to keep my mind and body engaged, but I carve out a regular amount of time, so I have a commitment to movement.  Noticing with the running that I need days not to run too.  Walking is a great substitute.  New muscles are being challenged and I am trying to be thoughtful instead of a warrior about developing the new program without injuries.  Listen to your body!

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(Selfseeds blog post below)

http://selfseeds.com/fitness-even-for-spiritual-masters/

fitness

 2. Selfseeds Nutrition:  Enjoying eating homemade, fresh food, no preservatives, no sugar, and new flavors.  I often don’t know what I am eating, but it tastes incredible, wholesome, and vegetarian.  My body is so loving this meal plan!  My snacks are still fruits, vegetables, nuts, and dried fruit. And PLENTY of water!

nutrition

3. Selfseeds Stillness.  Exploring the inner world. Calm. Meditation as a daily practice in an ashram.

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(Selfseeds blog post below)

http://selfseeds.com/stillness-in-distraction/

(short video below)

stillness

 4. Selfseeds Emotions: state of mind, reactions, feelings. Contemplating my environment and what I have contact to on a daily basis.

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(Selfseeds blog post below)

http://selfseeds.com/getting-to-know-the-elephants/

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 5. Selfseeds Weight Distribution: noticing the small details of how my feet strikes the ground, the symmetry of my arm swing, my alignment while sitting, and making tiny adjustments regularly.

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(Selfseeds blog post below)

http://selfseeds.com/challenges-of-sitting-cross-legged-for-meditation/

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 6. Selfseeds Balance: balance in life approach. Making time for fitness, flexibility, nutrition, stillness, personalize 5, and more.  Pick exercises to do with or on the physio-ball daily, so I have to find my physical inner balance.  Pick a few from the group below and have fun.

10 min with 9 exercises
http://youtu.be/ChRgTA2toC0

100 different exercises (Very awesome video)
http://youtu.be/JV_afunOqIY

balance

 7. Selfseeds Flexibility: stretching, range of motion, evenness, myofascial release.  The physical therapist gave me a lacrosse ball to roll on, so I could address knots and tight areas. A daily examination as new levels of fitness are added.  Meditating long hours  while sitting on the floor is increasing my range of flexibility–big time!

(Creative!)

Stretching is no longer a warmup, it’s the workoutNew York Daily News

Most people think of stretching like dessert — it might make you feel good, it’s optional, and it’s probably not worth it. But when we found ourselves strapped to a 

flexibility

8. Selfseeds Rhythm: breath, heart beat, footfall, music, temple bells,  and activities for the day.

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 9. Selfseeds Integrative Band: TapouT XT is the mega band program, core awareness, and integration for moving and sitting.

Tapout XT

(Selfseeds blog post below)

http://selfseeds.com/tapout-xt-master-band-program/

iband

10. Selfseeds Partnering: riding , standing with your elephant, walking your dog, sharing a conversation.

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partnering

11. Selfseeds Personalize 5 : walking in nature, watching the sunset, listening to a favorite song, be creative… it is for your soul.  I am enjoying taking photos.

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personalize5

 

Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Nutrition, Partnering, Personalize 5, Rhythm, Selfseeds, Stillness, Weight Distribution
Tag: balance, emotions, fitness, flexibility, integrative band, nutrition, partnering, personalize 5, rhythm, Selfseeds, stillness, weight distribution

Selfseeds Cruising

The Amazing Adventure continues now from Australia to New Zealand. Views off the top floor of the ship and out the gym windows.  Nothing like a cruising gym and someone cooking!

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Sydney, Australia

 

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Gym window onboard the cruise ship. Selfseeds Fitness

 

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Sydney Opera House (Amazing inside and outside!)

 

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No excuses not to exercise with these views. Nice parking spot!

 

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Sydney Harbor

 

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Solarium (Selfseeds Stillness)

 

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Sydney (view from the harbor.) (Personalize 5 Selfseeds)

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Home for 12 days, Sydney to Auckland. Selfseeds abundance!

 

No lack of Selfseed opportunities while cruising–fitness, stillness, nutrition, emotion, weight distribution, balance…  Hope you are discovering, planting, or nurturing one of your own selfseeds daily! The Selfeed community would love to have you add one of your favorites!  Send a newsletter or Daily Selfseed video to a friend, family member, significant other and inspire the start of a Selfseed garden.

The Selseeds travel collection continues… Selfseeds #101 through #108 (view videos below.)

 

Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Nutrition, Partnering, Personalize 5, Rhythm, Selfseeds, Selfseeds Community, Stillness, Weight Distribution
Tag: Cruising, emotions, fitness, motivation inspiration cheerleading from Selfseeds, nutrition, ocean, personalized 5, ship, stillness, travel

Traveling In Australia With Selfseeds

Daily Selfseed #92 Walking Port Douglas, Australia

(video link below–just click)

Daily Selfseed #92 Walking Port Douglas, Australia

*All video links are in color below–have fun!)

Daily Selfseed #93 Port Douglas, Reflections

Daily Selfseed #93 Port Douglas Reflections

Daily Selfseed #94 Great Barrier Reef Swim

Daily Selfseed #94 Great Barrier Reef Swim

Daily Selfseed #95 Daintree Rainforest (Oldest rainforest in the world)

Daily Selfseed #95 Daintree Rainforest, Australia


Really enjoying the travels in Australia.  Fun to see how easy it is to take 5 minutes a day for Selfseeds!

Category: Balance, Emotions, Fitness, Partnering, Personalize 5, Rhythm, Selfseeds, Stillness, Weight Distribution
Tag: Australia, Daintree Rainforest, fitness, Great Barrier Reef, Kakadu National Park, personalize 5, personalize 5 minutes, Port Douglas, Selfseeds, stillness, travel, Wangi Falls

Running Cadence

 

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Couldn’t quite figure out how to get comfortable running at a slower pace, so I learned that I needed to quicken my pace to a particular footfall and the human movement system became efficient.  More reasons horses need to move in a particular way to allow proper core and supporting muscle development, so the risk of injury is reduced.  I was able to run 30 minutes without any stress from this new piece of information.  Maybe a marathon is in my future…  The form has a check mark now and the foot fall too.  Always remarkable what a knowledgeable, observant coach can do!  The use of a gym will drop away soon, so my intention is to add in a 30 min run (2-3 miles) 5-6 days a week as a fitness maintainer.  Recognizing rhythm supports steady footfall.

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Category: Fitness, Rhythm, Selfseeds
Tag: alignment, arm swing, footfall, rhythm, running, Selfseeds

Daily Selfseed #8 Tempo In Workout

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A super easy way to challenge yourself in your workout, is to go slow with the weight training.  By slowing down, you have to use the entire range of your muscle’s range:  eccentric (lengthening under tension), isometric (holding under tension), and concentric (contraction phase.) For functional strength, flexibility, and stability, we need our muscles to be on their “A” game in all phases.  Lots of  contractions create bulk in the muscle which is one aspect, but the ability to have strength while lengthening or holding reduces the likelihood of damaging or tearing a muscle, tendon, or ligament under use.  NASM recommends 4 seconds for the eccentric phase, 2 seconds for the isometric phase, and 1 second for the concentric phase (4/2/1). Try it!!!  Don’t be surprised if you have to lower the weight by 10-20 lbs, so you can control it safely.

Category: Fitness, Rhythm, Selfseeds
Tag: concentric, eccentric, fitness, functional fitness, isometric, muscle strength, Selfseeds Program, workout tempo

Next Generation of DVD’s

 

Hip Hop Abs

The DVD library is expanding. Just got the next generation of Hip Hop Abs–Rockin’Body. Part of the fun is experiencing the progression and seeing bits and pieces of the Inanity Program. Shaun T is the ringmaster and you see a lot of the same cast. They have cleverly created a fitness program out of the 7 workouts. If someone wanted to build up to the Insanity Program, this would be a good preparation for movement and endurance.

Having DVD’s at home is fantastic, because you can touch into the fitness aspect of your life as an integration. I may not be able to go to the gym everyday, but I can usually find 15, 30 minutes or an hour at home. No driving, set-up time, or changing room just slip in the DVD and go. I like the dance part, creativity with the body, and moving in ways most of us don’t move to make it fun.

I couldn’t resist the hard core series Tapout. It is marked extreme training! Sounds like fun!!!

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Category: Balance, Fitness, Rhythm, Weight Distribution
Tag: balance, exercise, exercise at home, fitness, Hip Hop Abs, RockinBody, Selfseeds, Shaun T, weight distribution

CPR/AED Training


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What an invaluable course for empowering one to have the tools to help someone effectively that is choking, heart problem, in an accident scene and more.  I haven’t taken a CPR class in 15 years, so A LOT has changed.  The teacher was very practical and hands on, so we had many opportunities to work with the mannequins and run through practice scenarios.  In the past, I left the class feeling like I new enough to be consciously aware that something could be done, but practically inept at attempting to step in.  With this course, I feel equipped to help and be effective.  Adding in the training with the AED machine is new, but with the advent of technology and increased awareness/higher health standards, it isn’t as unusual to have access to a defibrillator machine.

Read More ...
Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Nutrition, Partnering, Personalize 5, Rhythm, Selfseeds, Stillness, Weight Distribution
Tag: AED, CPR, life training in an emergency, motivation inspiration cheerleading from Selfseeds, Red Cross

National Academy of Sports Medicine (NASM)

NASM

National Academy of Sports Medicine (NASM) is one of the certification programs for personal trainers.  I have been so inspired by the development/evolution of the Selfseeds Program that I have taken the plunge to become a personal trainer.  The modern material for training the mind and the body is wonderful and in alignment with what I have observed/learned from the past ten years of watching Selfseeds evolve.  The NASM program will tie together my college education with human health, wellness, and fitness thus providing a more scientific, concrete basis for supporting people’s wholeness pathways.  I was going to leave the nutrition and fitness aspects of Selfseeds to the professionals, but instead, I decided to dip into the material myself and have a better understanding firsthand.

Read More ...
Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Nutrition, Partnering, Personalize 5, Rhythm, Selfseeds, Stillness, Weight Distribution
Tag: endurance, NASM, personal trainers certification, power, Selfseeds Program, stability, Strength, updated physiological and psychological training approach

Meditation In Motion

Photo credit: Heather Marsh

Even though I am sitting more in my current meditation practice, I find that walking, spinning on the bike, or jogging on the treadmill are useful states for meditation in motion–moving but in a non stressful way.  Somehow, it almost gives the body and mind enough of a job/purpose that it opens up the ability to go deeper without the usual judgements and mind chatter.  Multi-tasking but at a gentle level rather than the fierce level we often live at.

Going from 100 to 0 is often a BIG jump for people when looking at adding in a “stilling” practice, so why not be kind and supportive of one’s self by funneling one’s self towards deeper, inner stillness. While training young horses, the idea was to introduce stillness by letting the horse move and then ask for standing, let the horse move in a constructive way and then ask for immobility, repeating until the individual could relax in the immobile phase instead of holding it from a place of tension.  What would follow would be asking for movement from stillness instead of allowing a release of tension in movement.  Horses are designed to move, are often on alert as a prey animal, so resting for them is often a point of vulnerability.  In some ways, our hectic lives have created this same mentality; when we are not doing, something is ‘wrong’ and we are deficient in some way.

From years of inner focus while in motion, I see that the two don’t have to be mutually exclusive.  I am learning about going super deep in meditation now, but it is not practical while I am doing in the world; I need to be aware of my body and I need to take care of my body while I inhabit it.  I recently learned that yoga positions were created when the deep meditators from the distant past realized they needed to take care of their bodies, so they could meditate without obstruction from the body.

The key to meditation in motion is to do something that doesn’t require a high level of concentration and focus.  Pick something that is familiar and is fluid.  While walking, I have the grace and fitness to move without a lot of attention to detail, but I still need to be mindful of  irregular ground, traffic, direction etc. that create minor disturbances.  While on the stationary bike,  I have the rhythm and tempo to maintain, but fewer functional distractions.  When I was swimming,  the feel and quietness of the water while moving was lovely.  The repetitiveness of the stroke was meditative in many aspects.  Pick your motion and enjoy: sweeping, dusting, raking, weed pulling…

The point is to tame yourself in steps and not feel failure or have judgement when the mind finds a way to engage.  How many years have most of us lived with mind chatter?  My meditative state in motion happens without effort now, but while sitting there is an attention to funneling.

Walking meditation: How to do it
Mother Nature Network (blog)
If you sit all day at work, have limited time, or are the restless type, you may feel challenged by a sittingmeditation practice. But one of the amazing things about meditation is that it can be practiced in many different ways (though oftentimes 

Walking meditation: How you can do it too
Calm your mind and relax your body while moving through your world.

Related Topics:

A man walks across a city

Photo: Gerard Avila/Flickr

If you sit all day at work, have limited time, or are the restless type, you may feel challenged by a sitting meditation practice. But one of the amazing things about meditation is that it can be practiced in many different ways (though oftentimes, people less familiar with the subject think that sitting with your eyes closed “Ohming” is the only way to do it).
Want proof? Yogi Sayadaw U Silananda writes, “At our meditation retreats, yogis practice mindfulness in four different postures. They practice mindfulness when walking, when standing, when sitting, and when lying down. They must sustain mindfulness at all times in whatever position they are in. The primary posture for mindfulness meditation is sitting with legs crossed, but because the human body cannot tolerate this position for many hours without changing, we alternate periods of sitting meditation with periods of walking meditation.”
I regularly practice walking meditation, especially on busy days or when I sit most of the day (which is hard for me; my body doesn’t like it!). Sometimes I take 15 minutes out to have a short walk outside to practice (much healthier than a smoke break or a trip to coffee shop), and sometimes I incorporate it into my walk from spin class or to work (or both!). Here’s how I do it:
Get comfortable: Try to arrange your bags/scarf/hat in a way that gives you a clear field of view, keeps you comfortable, and is as non-restrictive to normal walking as possible. If you can avoid bringing anything with you, that’s ideal.
Relax your eyes: You’re going to have to watch where you’re going, of course, but when I’m doing a walking meditation, whether I’m in the city or on a woodsy path, a dirt road in Vermont or beachside, I always keep my “looking” in check. In the city that means I don’t read signs that come into view (I can’t be the only one who otherwise reads every piece of written matter that comes in front of me), I don’t look at people’s faces, and I do set my gaze somewhere in the middle distance, so that I can easily observe what’s in front of me, while not “looking” at anything in particular.
Walk and breathe: At a moderate pace (I slow down my normally very-fast pace, but there’s no need to walk super-slowly), start taking deep breaths as you walk. I like to count; five breaths in and six or seven breaths out, calmly and slowly. I do this at least five times to get in the zone, and then keep taking deep relaxed breaths for the rest of my time.
Be patient: Just like with any kind of meditation, it’s always easy to get distracted. But this is actually great practice. When a person walks in front of you, you focus on a sign, or you have to stop at a crosswalk or pick your way across a stream, focus on just what’s happening, move past it, and keep walking and breathing. If you want to focus on something, notice how your legs, knees and feet all work together to keep you locomoting without having to really think about it.
Finish: I like to officially “close” my meditation sessions, whatever kind they are. A walking meditation is my time to be really appreciative for all that allows me to even practice walking meditation in the first place, so I say a mental thanks.
Category: Emotions, Fitness, Integrative Band, Rhythm, Selfseeds, Stillness
Tag: funneling inner stillness, gentle multi-tasking, meditation, meditation in motion, mindfulness, Spritual life in india, yoga

Selfseeds Integrative Exercises: www.Selfseeds.com (short iM...

Photo Credit: Heather Marsh

Integrative exercises, why do I use that word combination so frequently in my blogs and exercise iMovies?  As a professional athlete who needed to move in coordination to another living body,  I constantly had to look at integrating strength, power, flexibility, balance, weight distribution, and rhythm to improve first my internal awareness and then my awareness and timing for responding with a partner.  While exercising at the gym, I would use these aspects for designing/choosing workout exercises, cardio plans, and stretching combinations, so the personalized focus on training enhanced the goal.  Overtime, I realized that the focus on integration was a key part of my everyday functionality–sitting, standing, walking, bending, etc.

Another big part of integrative exercises is the sensing involved.  The exercises require an inner sensing of tone/alignment, an outer sensing of limbs/torso in space, a timing/rhythmical sensing of how to coordinate/balance/distribute weight while in varying ranges of motion.  The awareness is the key to safe and effective training;  fitness building without injuries.  Learning a more intimate awareness of the vessel we all live in called the body during focused exercises periods will spill over into one’s day to day movement.  People would comment on what lovely posture I had, but it came as a result of awareness while dancing, riding, and exercising.  Overtime, it wasn’t comfortable to slouch, because my slouch muscles were out of practice.   Slouching allowed my back to hollow (lower back pain), my shoulders to round (shoulder pain), my neck/head to slump forward (neck pain), and left-right crookedness to creep in too.

I have been putting together these short iMovies focused on integrative exercises, (2 earlier blogs included Caball Integrative Exercises and the Integrative “I” Band on the stationary bicycle.)  Have fun and don’t hesitate to email if you have any questions.

Adding variety to the overhead, on your knees cable pull. Adding variety and creativity to the workout helps to shift stale thinking patterns and stale body parts. Pick the amount of weight that allows you to counter balance with your body weight and not risk over rotating any joints. Points of variation: 1) degree of trunk lowering, 2) twist right, and 3) twist left.
Adding variety to the overhead, on your knees cable pull. Adding variety and creativity to the workout helps to shift stale thinking patterns and stale body parts.
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, weight distribution, balance and presence. Making it all fun and functional. The cable allows for dynamic control of the core through the appendages from start to finish.
Selfseeds Integrative Exercises Sitting-Side-Pull
Integrative exercises require mind and body coordination, since there are multiple dynamics involved. Inner core engagement and control are the cornerstone to balance, stability, rhythm, weight distribution, and flexibility. The exercises are designed to be fun and engaging–the adult jungle gym while getting functionally fit!
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, weight distribution, balance and presence. Making it all fun and functional. The cable allows for dynamic control of the core through the appendages from start to finish. Rotate left and right. Standing or kneeling.
Adding variety to the overhead, on your feet cable pull. Adding variety and creativity to the workout helps to shift stale thinking patterns and stale body parts. Pick the amount of weight that allow you to counter balance with your body weight. 1. Start with flat feel through the exercise to get use to balance and mobility through the trunk muscles. 2. Move onto toe-heel-toe when you feel secure in your balance and want a challenge.
Integrative exercises require mind and body coordination, since there are multiple dynamics involved. Inner core engagement and control are the cornerstone to balance, stability, rhythm, weight distribution, and flexibility. The exercises are designed to be fun and engaging–the adult jungle gym while getting functionally fit!
Integrative exercises require mind and body coordination, since there are multiple dynamics involved. Inner core engagement and control are the cornerstone to balance, stability, rhythm, weight distribution, and flexibility. The exercises are designed to be fun and engaging–the adult jungle gym while getting functionally fit!
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, balance and presence. Making it all fun and functional. Demonstrating 3 different hand positions on the bar to provide diversity.
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, balance and presence. Making it all fun and functional.
Adding variety and creativity to the workout helps to shift stale thinking patterns and stale body parts. Pick the amount of weight that allows you to counter balance with your body weight while moving through space. Go slowly in the beginning to effectively manage weight, core engagement, and lowering in the lunge. The emphasis on the coordination, integration, movement, and weight distribution. Speed with improper form is never desirable.
Category: Balance, Fitness, Flexibility, Integrative Band, Personalize 5, Rhythm, Selfseeds, Weight Distribution
Tag: balance, fitness, flexibility, functional fitness, integrative exercises, practical living, rhythm, Selfseeds, weight distribution