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Rhythm of Running & Sitting

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Outer and inner rhythm

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Category: Rhythm, Selfseeds
Tag: breathing, heart beating, meditation, rhythm, running, Selfseeds, spiritual heart

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/

emotions

 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 

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

rhythm

 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

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.

rhythm

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

Detailed Video Production and CES

Having fun with the video production.  There is so much to share with 11 Selfseeds available. Lining up the people to interview, continuing to amass articles, and the information from the next leg of the personal training program, CES Corrective Exercises.  

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Category: Selfseeds
Tag: 5 minutes, 5 minutes to change, balance, emotions, fitness, flexibility, holistic, integrative band, life path, nutrition, partnering, personalize 5 minutes, rhythm, Selfseeds, stillness, weight distribution, wellness

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

Stationary Bike & Integrative “I” Band www...

Photo credit: Heather Marsh

How to be efficient and inspired with fitness?  Over and over I marvel at how simple but effective something can become with a little bit of creativity.  Having a stationary bike became an important investment for my fitness minimum while living in India; walking was a given, but I needed to add a fitness approach that was complimentary and didn’t require a lot of space.

Quite quickly, I built my stamina by using the three positions on the bike, (sitting, standing, and hovering.)  I would create different intervals mixing and matching the three positions for an hour a day.  As that became easier, I looked at doing something with the sitting time, so I added the Integrative “I” band and a set of small dumbbells.  With both exercise tools, I could incorporate a toning workout with stretching, resistance training, and weight training while keeping rhythm and cardio in the mix.  Creativity is the key. Deciding how long for a set, how many repetitions, what angle, where to attach the band (or not and freestyle it), and sensing into where my body could use personalized work is up to you and how you want to enhance your workout.

One of the most fundamental points to keep in mind is posture and core engagement while playing with the exercise tools.  In fact, that is key period to maximizing one’s benefits of cycling or with any exercises.  The more one focuses on proper alignment, a vertical spine, and core connectedness, the greater benefit one experiences for a more complete body workout.

I have added a few video links below to get the creative juices started.  Have fun and don’t hesitate to email me and ask questions.

www.Selfseeds.comDemonstrating 3 different workout positions on the stationary bicycle. Be creative. Take advantage and work different body parts.
Looking for a way to add to my stationary bicycle workout, I added the Integrative “i” Band. With all of the different ways to use the band with my upper body and positions using the bicycle, it gives me a lot of choices. The tension, number of repetitions, location are all easy to adjust and experiment with. Have fun and be creative!
www.Selfseeds.comIncorporate an Integrative “I” Band into your stationary bike workout. It adds flexibility, strengthening, rhythm, integration, and creativity to your cardio workout. Promotes inner core connection and posture awareness to the ride.Integrative exercises create functional fitness!

Looking for a way to add to my stationary bicycle workout, I added the Integrative “i” Band. With all of the different ways to use the band with my upper body and positions using the bicycle, it gives me a lot of choices. The tension, number of repetitions, location are all easy to adjust and experiment with. Have fun and be creative! This clip focuses on different sites on the bike.

Selfseeds I Band

Category: Balance, Fitness, Flexibility, Integrative Band, Rhythm, Selfseeds, Weight Distribution
Tag: cardio, creativity, fitness, flexibility, integrative band, range of motion, rhythm, Selfseeds, stationary bicycle, Strength

Selfseeds Integrative Exercises: Integrative “I”...

Photo credit: Heather Marsh

Where did the idea of putting together the Integrative “I” Band and the stationary bicycle come from?  I was working on keeping some level of fitness while on a spiritual retreat in India and invested in a stationary bicycle for my cement room.   That was a big step in itself, but then I started to look at how I could maximize my time on the bike–out came the “I” band and small individual weights.  I discovered that coordination, flexibility, sense of rhythm, core use, alignment awareness, range of motion, posture were all highlighted while keeping a steady pace with the pedaling.  It also enhanced the creativity and relieved some of the staleness that can creep in while performing cardio training “in house.”  The following is a small clip with some ideas, but play, have fun, and make up your own.  More to come…

 

Category: Balance, Fitness, Flexibility, Integrative Band, Rhythm, Selfseeds, Weight Distribution
Tag: balance, coordination, core awareness, creativity at the gym, fitness, flexibility, integrative exercise, make it fun, rhythm, Selfseeds

60 Days!!!! Insanity Program Completed

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Intense, insane, challenging, rewarding, transformational, endurance, stamina, tenacity, and more.  No hesitation to recommend it to the hard core fitness enthusiasts.  I will do it again and will better understand how to keep on pushing to the next level.  My goals were to not get injured, stick with it, and learn from the new combinations of exercises.  Plyometrics is awesome for integration, coordination, and fitness.  It is really easy to get complacent in a routine.  The body and mind thrives on stimulation.

I continue to love the HipHopAbs Program.  As I better understood how to move in an undulating way, the effectiveness of the workouts grew, and the action taken by the appendages (arms and legs) enhanced the core work out at an increasing level.  I like how you keep moving from start to finish, so it inspires you to stay in the groove and “keep on grooven.”

Now I have three clear ways to navigate with fitness while I am in India:  the gym,  Insanity, and HipHopAbs–not forgetting walking everywhere.  The time is growing near again…

Category: Balance, Fitness, Integrative Band, Rhythm, Selfseeds, Stillness, Weight Distribution
Tag: challenges, completion, endurance, fitness, Hip Hop Abs, Insanity program, inspiration, rhythm, stamina, undulation

Month #2 Insanity Program

One Exercise Is The Log Jump

Now I can see that this program is for the insane oriented.  Month #2 is very different than month #1.  Everything appears to have become more challenging, (doubled workout time), more twisted (new body challenges), and more intense.  But being the twisted-insane human being that I am–I love it.  Personally, I am approaching the program as an endurance training and not going for the killer intensity.  When the demonstrators are falling on the floor like flies after giving it their all, I am still going with a slower, steadiness.   The new moves and challenges are very cool–my first reaction was “Really!”

The mistake I made was bumping up the Insanity Program and the Hip Hop Abs program on the same day.  Needless to say, going to the gym for a second workout was taken off the list.  I am finding that doing the Hip Hop Abs Program after the Insanity Program is a good stretching/cool down that helps stretching in motion instead of the more typical tightening up after a tough workout.

The core improvement and greater coordination/balance/rhythm from the two is definitely showing up in my work at the gym.  The work with cables and balance balls is less forgiving, so I am getting good feedback from the work at home.

Category: Balance, Fitness, Flexibility, Integrative Band, Rhythm, Selfseeds, Weight Distribution
Tag: balance, core use, Hip Hop Abs, home fitness benefits, Insanity program, rhythm

Introduction to the Selfseeds Program (video) www.Selfseeds....

Here it is!!  A clearer outline of the program, thoughts, and components!  Enjoy!  Please don’ t hesitate with any feedback.

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