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Fitness Evaluation

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Fun to share creative fitness

It has been quite a while since I have had a fitness evaluation from the gym I belong to.  They run offers every now and then, so I decided to check in on my “fitness reality.”  A detailed and intense trainer was selected.  Someone who had a strong biomechanics background and an interest in integrated fitness–fitness for enhanced living.  He put me through his various assessments (he had also obtained NASM certification for personal training and corrective exercises among other certifications) to help determine my current status and where to start on the fitness continuum.  With the new job requiring intense fitness, I wanted to examine possible weak points in my current approach. Thumbs up. I would be starting from a point most people would have as an end point. Nice to know that I am on track.  Out of curiosity and always being a student, I will invest in half a dozen sessions to gather more ideas and have feedback from a fellow enthusiast.

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Category: Balance, Fitness, Flexibility, Selfseeds
Tag: fitness continuum, fitness evaluation, gym, personal trainer, program, Selfseeds fitness

Corporate Warm-up

 

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Jumping out of  bed and heading to a physical job requires an awareness transition in order to not get hurt on the job. Just 5 minutes of stretching, warm-up, loosening, etc. or whatever you want to call it is vital in reducing injuries.

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Category: Flexibility, Selfseeds
Tag: flexibility, injury prevention, range of motion, Selfseeds, stretching

Pick A Job That Includes Fitness?

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One way to add fitness into your lifestyle is to select a job that requires exercise while on the job. Loading UPS trucks for four plus hours in the morning is turning out to be an awesome fitness booster–not to mention the aspects of balance, weight distribution, integrated movement, flexibility, and more.

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Category: Balance, Fitness, Flexibility, Integrative Band, Selfseeds
Tag: 5 minute practices, daily job, fitness, flexibility, Selfseeds, weight distribution

Yogic Lifestyle

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Does the yogic lifestyle require doing yoga?  No, but it can be enhanced by adding yoga postures. The original idea of the yogic lifestyle was living in alignment with body, mind, and soul.  The postures support these three aspects, but just doing yoga and forgetting about what the postures represent in one’s daily walk of life is a missed opportunity.  A person can live a healthy life without yoga postures too.  Attention to exercise, diet, quiet time, flexibility, awareness, and more can be created through other modalities. It is your choice, but take 5 minutes to plant a Selfseed and watch your personal garden grow.

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Category: Fitness, Flexibility, Nutrition, Selfseeds, Stillness
Tag: body, mind, Selfseeds, soul, yoga, yogic lifestyle

Sitting Cross-Legged For Months

 

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The possibility of sitting cross-legged without external support and for long periods of time is starting to emerge. If one can sit supported from the core enough than no extra pressure is put on the limbs, neck, shoulders, feet, etc. it is as if one is in a balanced state while seated. One step is getting into the position another step is maintaining the position without stress for extended periods of time. Pain free sitting has involved attention to many details. Extending the time is the continuing aim.

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Category: Balance, Fitness, Flexibility, Selfseeds, Stillness
Tag: balance, cross-legged, fitness, flexibility, meditation, Selfseeds, stillness

Feet

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Feet–foot strike, timing, action, horse’s feet, guru’s feet…  With the running, now my feet are front and center.   As a rider, I was always thinking about and feeling for the horse’s feet: rhythm, placement, length of stride, soundness, and so on.  As a dancer, I became aware of my feet as a matching and aligning point with my partners motion and what edge of my feet were contacting the ground. While studying in India, I became aware of the Guru’s feet, the respect and symbolism of the feet.  Now with running, I am having to examine my feet in a new way–foot strike.  Since I want to over stride by nature, landing on my heels going downhill is an apparent short coming  and great way to reactivate an old heel injury.  Now, I am working with a shorter stride, so I spread the impact over more of my foot surface.  My knees, hips, etc. are coming along without incident, but now I have a new opportunity to learn.  Below are a few articles to help guide you in your own efforts for foot strike.  As always, it is studying and discerning what makes sense for your individual needs.
  1. Footstrike 101: How Should Your Foot Hit The Ground? – Competitor 

    running.competitor.com/…/footstrike-101-how-should-your-foot-hit-the…

    Dec 13, 2012 – But, he concedes, runners who are heel-striking are most likely, but not always, overstriding. “By moving the footstrike closer to the body, a lot of 

  2. How Different Foot Strikes Affect Different Body Parts – Runner’s World

    www.runnersworld.com › … › Injury Prevention & Recovery

    Jun 10, 2013 – Runners with knee, Achilles injuries might be best candidates for switching.

  3. Facts on Foot Strike | Running Times – Runner’s World

    www.runnersworld.com › Training › Running Tips

    May 17, 2012 – Does it matter if you run with a heel or forefoot strike?

  4. The Footstrike Debate – usatriathlon.org

    www.usatriathlon.org/about…zone/…/footstrike-debate-022812.aspx

    The Footstrike Debate. By Bobby McGee. runners Which is a better way for me torun, midfoot or heel striking? The answer is a definite and resounding, yes to 

  5. How to Find Your Mid-Foot | ACTIVE

    www.active.com/running/articles/how-to-find-your-mid-foot

    For the last few years, more and more runners and training professionals have been of running with a mid-foot landing, rather than the more common heel- strikeRunners today are taking back their mid-foot and reaping the bene?ts with 

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Category: Fitness, Flexibility, Rhythm, Selfseeds, Weight Distribution
Tag: fitness, foot strike, length of stride, running, Selfseeds, timing, weight distribution

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)

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

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 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!

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

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(Selfseeds blog post below)

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

(short video below)

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 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)

https://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)

https://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

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 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.

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

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(Selfseeds blog post below)

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

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

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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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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

Challenges of Sitting Cross-legged For Meditation

 

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Another range of flexibility…

If you didn’t grow up sitting cross-legged or don’t practice on a regular basis, it could be daunting.  Sitting with a straight spine is the most important, so if you have to sit on something, legs to the side, or some variation, the straight spine with the core connected should be the focus.  Since I am “sitting” on the floor for 4-6 hours a day, I am noticing there is a fitness with the process that one may take for granted.  Symmetry is a big piece too. If  I sit too much on one side, push down harder on one half, head too far forward, upper back not supporting my head, and the list goes on–the asymmetry puts undo tension on an area, so posture is key. Even when we are still, posture is important.

I have tried to ignore when my body is yelling that I need to change position, but that hasn’t worked out well, so I listen.  I don’t shift because I cannot concentrate, but I do shift if my leg is going numb or my hips/knees are tired of being folded.  After you build some fitness for sitting, you start to notice how awesome the position actually is and how it makes sense when you go deep.

Mentally and physically there is plenty to work with while touching into stillness.  Little by little, the desire to be distracted lessens and you find a tranquility in the stillness, but the bodies flexibility and fitness are undeniable components.  It is not to say that you cannot meditate if you don’t sit on the floor cross-legged either.  It is about the journey.

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Category: Flexibility, Selfseeds, Stillness, Weight Distribution
Tag: core, cross-legged, meditation, posture, Selfseeds, stillness, straight spine

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

My Ducks Never Appear To Get In A Row?

 

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From night to day–the dawning.

While living on the planet, can anyone afford not to be flexible to stay in the flow?  I was raised with the idea of getting my ducks in a row and then all will be perfect.  Funny how I tried that technique for most of my life, but the ducks kept moving.  I have changed techniques now and I am becoming a swimmer–floating with life.

Regarding flexibility and the body,  it is useful for lengthening tight areas (#2 in the Corrective Exercises approach to problem solving in the body) which allows for healthier ranges of motion in the joints, fewer strained muscles, and greater freedom of movement.  If you don’t have time to exercise then stretch.  Flexibility is a very important aspect of the kinetic chain (human movement system.)

 

Category: Flexibility, Selfseeds
Tag: dynamic, flexibility, freedom of movement, lengthening, range of motion, Selfseeds, static, stretching