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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)

https://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)

https://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)

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

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)

https://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

TapouT XT “Master Integrative Band Program”

 

Tapout XT

Got started on the Tapout XT program.  It is really fun and definitely an all body workout.  One of the cool parts is that it includes a resistance band for parts of the training system.  It could be a Master Plan for using the Selfseeds Integrative Band!  I keep recognizing how key core awareness is for every aspect of movement and the maximization of safe fitness building.  More and more fitness programs are getting on board with the awareness, but isolating the action of the core to the extremities is not always examined.  It is not an easy aspect to teach, because it is simple and subtle.

Three months left for my stay in India, so perfect for working with the program until my departure.  It is different than P90X, Hip-Hop-Abs, or some of the others, because the basics are built around striking and kicking.  I have taken some kickboxing classes and it is a remarkable workout.  With these more intense programs, they have really fit people who are part of the demonstration team which could be inspiring or intimidating.  I am reasonably fit, but I am still pacing myself.  You start to become aware of where you are fit and where you are not fit.  I have never been good at push-ups or pull-ups, but I can do crazy things on the balance ball.

The challenges of new body use and awareness are something I really enjoy, probably why I have enjoyed dancing and riding. I am three months ahead on a jogging goal by making it to the top of one of the three routes I mapped out.  I thought it was going to take me three months to reach that goal, so you just never know when you challenge yourself.  Trying to be smart about the challenges by examining each new addition and the effects.  Drinking plenty of water is key to the body staying healthy with the challenges. My goal has been to incrementally “grow” my fitness, stay uninjured, and not get too sore. Finding the balance has been important with sitting in meditation for 4-6 hours a day.  When I was dancing, it was important not to get so sore that I couldn’t dance and I find the same is with sitting on the floor for meditation.

TapouT XT: Extreme MMA Workout Program | 90 Day Fitness Program

www.tapoutxt.com/

TapouT XT is a true MMA style, extreme home fitness program. Lose weight, build lean muscle, and get ripped in 90 Days. Try our MMA dvd workout program  

Category: Fitness, Integrative Band, Selfseeds
Tag: fitness, integrative band, integrative fitness, Selfseeds, Tapout XT

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

Collaboration On The Horizon

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www.RefinedPerformanceHorsemanship.com

Heading to Bozeman Montana to collaborate with Karen Osaski in creating a mini-2 day retreat for riders interested in “Equine Mindfulness and Awareness.”  October 5th and 6th.  Our plan is to spend 4 hours in the morning working with riders and interested people using Selfseeds as the base.  4 hours in the afternoon working with a few riders and interacting with the auditors, so they are included in the observations and discussions Karen and I will share in a collaborative approach to ground work and riding.  During the course of the 2 days, the riders will develop a Self-map of their inner/outer awareness based on the 11 Selfseeds, ground work with the horses, and riding.  The auditors will also have an opportunity to develop part of their Self-map and learn how it influences their partnership with the horse, self, and others.  The focus is on timing, feel, intuition, and refinement in sensing; all are important aspects of subtle communication and intention before taking action. Check out Karen and Sue’s websites to find out the backbone to the retreat.  What a treat to share from the view point of mind, body, and spirit!

Excited to see Yellowstone too!!

Tentative schedule:

8-12 Indoor work as two-leggeds

2-6 Outdoor work with the four-leggeds (horses)

Evening get together to share and discuss observations.

Selfseeds Integrative “I” Band will be in presence at the retreat.  As I continue to heal and work with the Physical Therapist, he is always noting my body awareness and speed for change–I give the work with the “I” band the credit. The feedback and integrative capabilities for inner to outer extremities is stellar!!  I could give workshops and be a crusader for just the “I” band and not even get into the other 10 Selfseeds and feel like people are learning key aspects to their inner/outer Self-map.

(short video clip below)

 

i-band 

Category: Integrative Band, Partnering, Selfseeds, Selfseeds Community
Tag: body, mind, Montanta, partnering, refined performance horsemanship, Selfseeds, Selfseeds Integrative "I" band, spirit

Pelvic Floor Lesson

 

DT PT

The Pelvic floor lesson usually starts and stops with the kegel exercises, so it was so cool to see how that relates to the origin of movement and moves up through the core stabilizers into dynamic action.  The physical therapist had an exterior way to check each level of engagement from the pelvic floor north into dynamic, integrative engagement.  The “drawing in maneuver” or “sucking in of the stomach” is a very uninformed version of correct inner engagement that stabilized movement instead of blocking it.  The band technique I learned from Max via Hans for dancing was the action in motion and now to understand the root of the movement. I found out one of my legs is slightly longer at the tibia and this may or may not have contributed to my rightward rotation, but I could experience the difference right and left of my pelvic floor-upward activation.  One side was easy and symmetrical and the other side I compensated by rotating as I engaged the leg.

The next step was lifting and lowering the legs and engaging the higher muscles which made it easier for me.  The PT said it would make it harder for most people with tight hip flexors.  I could feel the shift from an isolated strengthening exercise to a dynamic series and how easy it was to override the underlying weakness with other muscles–synergistic dominance is the result.  Once we have established the pattern for synergistic dominance, we have moved away form the correct design of the human movement system which can lead to postural distortion and injury.

Ok, I have to be a bit of a geek to get so excited about understanding the origin of movement, but it so totally motivates me to help people with their movement design–the ones who are interested.

The below post includes videos of my exercises.  The PT takes a video and sends it to me via an encrypted site.  Sounds perfect for the evolution of  Selfseeds Virtual Riding!!!  You can follow the progression of my rehabilitation and try the exercises too.

(Click on the link below to see the corrective exercise videos–Thank you Dave!)

 

Category: Fitness, Integrative Band, Selfseeds, Weight Distribution
Tag: corrective exercise, integrative exercises, isolated strengthening, physical therapy, Selfseeds

Multi-positioning On The Stationary Bicycle

 

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Hovering

 

What better way to maximize your cardio workout on the stationary bicycle than to change up your position.  Three easy approaches are sitting, standing, and hovering.  One of my favorite workouts is 1 minute sitting (with or without adding the Integrative “I” band exercises) and spinning at speed (low tension), 2 minutes standing with finger tip touch on the handlebars (moderate tension), and 2 minutes hovering (light contact with the handlebars (highest tension.)  I repeat this 5 minute interval for 15 minutes or more.  In all positions, I work to keep a flat back and my neck in alignment with my spine–posture is a great fitness enhancer. If I have the band, I can change up the 1 minute exercises with the spinning.  Sometimes, I add in floor exercises between the 15 minute repetitions or another cardio machine.  A positive aspect of  mixing it up is to keep the mind and body interested and present.  Focus on posture and changing exercises help to minimize injuries by paying attention.

(a short video)

Thank you from all of the well wishers for healing energy.  Wow, am I learning a lot being the student in recovery!  I had a few days of intense learning about leg function and angry nerve endings,  Interesting to coax angry nerve endings to let go and let the muscles have their job back.  Normally, I can push through the pain so to speak, but this was a different beast requiring compromise, strategic lengthening, moving without exertion, and every step under scrutiny.  I slowed my pace until I could keep correct alignment and movement patterning, so I moved with minimal  distortions.   The human movement system is based on nervous, muscular, and skeletal systems.  I have gotten to know the nervous system on a new level.
An interesting piece of advice from the physical therapist was to return to movement patterns that are familiar.  If you sit on the couch then continue, so I wasn’t in trouble for going to the gym and doing parts of my routine thoughtfully.  I was able to unstick aspects of my body using the familiar exercises and many from the corrective exercises.
No riding for four more weeks while the vertebrae knit back together.  A nice thought to get in a few rides before heading off to New Zealand, Australia, and India.
fitness
Category: Fitness, Integrative Band, Selfseeds
Tag: fitness, hovering, Selfseeds, sitting, standing, stationary bicycle exercises

Selfseeds Integrative “I” Band as a Feedback Mec...

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Photo note–I could not balance like this without understanding my core and how it helps with balance. Thank you Max, Hans, and Charlotte!!!

Ok,  I am going to have to be careful not to become an “I” band evangelist, since it is so remarkable.  It can be life changing.  How do we begin to understand our body use, mechanisms for motion, and patterns to alter when we live in them?  It is difficult to stand back and observe something you are inside of –the “skin” sack as a friend refers to it. Once you become familiar with the basics of how to work with the band, it can give great internal and external feedback.  Check out the Selfseeds Integrative Band videos and see if they can provide some insight into your posture and how to work with the band.  Let me know what I can do to clarify how to work with it and why.

(Just a note to say my laptop is going into the shop for 3-5 days, but I will still be able to answer questions on my phone.  Technology is so incredible!!)
The use of my core for integrating my body within myself (internal) has been critical in my seat connection (external) to the horse.  I could not change the action of my inner muscles that feed into the action of my pelvis which then sends messages to the horse without the integrative awareness and dexterity.
Category: Balance, Integrative Band, Selfseeds
Tag: balance, core engagement, creative fitness, integrative band, resistance band, Selfseeds

The Countdown…

Only days away from launching Virtual Selfseeds. Heather has outdone herself with her creative genius and I have been making lots and lots of videos, since that is the name of the game with virtual. As a result of the flow of Youtube uploads, the search engine found two today on the search. Yippee!!

Daily Selfseed #45 Integrative Exercises Stationary and Rolling …
Advanced exercise–warning if you attempt it. Challenging the body in space and motion …
www.youtube.com/watch?v=9rplTZvxl2U

Daily Selfseed #41 Integrative Exercises Caball Stretch Pull Twist …
The end result of fitness training is integrating it back into functional fitness–your daily life …
www.youtube.com/watch?v=Em5zBYC4sg0

Category: Fitness, Integrative Band, Selfseeds
Tag: balance, core use, flexibility, integrative exercises, Selfseeds, Strength

How Timely

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In between studying (one more week I hope!), I have been planting Selfseeds into people’s lives.  The five minute increments are practical and magical to help us navigate through the human obstacle course called life.  I was reminded of the “human speed bump” where we get stuck, lose momentum and effectiveness for action.  Success in increments helps us to breath, find motivation, and take action.  “Take 5 Minutes. Plant a Selfseeds.”

Wonderful article and interview by the Huffington Post regarding the future of how America deals with stress.  Selfseeds is very timely and right on track with the growing awareness/action towards healthful living.

Article: http://www.huffingtonpost.com/arianna-huffington/corporate-wellness_b_2903222.html

Category: Emotions, Integrative Band, Selfseeds, Stillness
Tag: 5 minute increments, action, breath, inner stillness, meditation, mindfulness, motivation, Selfseeds, wellness

Feedback From The Selfseeds Integrative “I” Band

Integrative "I" Band as a feedback tool for proper core use.

Integrative “I” Band as a feedback tool for proper core use.

The “I” Band (Selfseeds Integrative Band) gives feedback exteriorly and interiorly for the “drawing in” action recommended for developing core stabilization in the interior/exterior muscles of the core.  There are layers to the core: local, global, and movement.  

Read More ...
Category: Fitness, Integrative Band, Selfseeds
Tag: core awareness, core power, core stabilization, core strength, feedback, integrative band, interior muscles of core, Selfseeds