Straight feet, simply… Friday, Apr 4 2014 

and make straight paths for your feet, so that what is lame may not be put out of joint but rather be healed. (Hebrews 12:13 ESV)

Feet and straight paths……WOW, I want to says thanks to the One who not only created feet but uses them as a physical example that ‘aligns’ with a spiritual truth in His Word. Katy Bowman is a bio- mechanist who applies physiology in an applicable, understandable, and anatomically correct lifestyle. This lifestyle is functional and helpful to a person walking through his/her day(athletes included). She recommends aligning the outside of your feet on a straight line(basically). With this comes work in other areas for those with habitual misalignment but with feet aligned on “straight path” the ankle lines up under knees, under hips, under shoulders and therefore loads in the body are properly carried as muscles, bones, ligaments, organs, etc.etc can perform better because everything is in place. Sounds easy???…it does take practice “walking straight” everyday in both our spiritual and physical lives….we are not perfect but perfection we seek. Check out the end of hebrews 11 about being made perfect….

Ugh,oh….somebody needs to practice walking a straight path….sand, snow, powder on bottom of your feet to check out your path….Image

magnesium, a mineral we need Wednesday, Dec 18 2013 

Magnesium is a mineral that we get through our foods. Epsom salt baths provides magnesium sulfate which is used to soothe sprains, aches and stings..  Through our foods magnesium has many helpful properties. You can read about the following attributes of magnesium in the attached article.

Creates and maintains bone integrity, enables energy production, maintains nervous system balance, better control of inflammation and blood sugar.

After a good long hike, walk, run or daily activities enjoy a relaxing epsom salt bath.  you can find epsom salt at your pharmacy with wonderful fragrances such as lavender and peppermint. Pay attention to recommendations for existing health concerns.

“break” “fast”, breakfast and moving Tuesday, Dec 10 2013 

I am about to “break” my “fast” from this blog. Due to move and life I’ve not posted anything in a long while.  But, as I perused the content of this blog, although some posts several years old, all remains current especially the “stories” of those who have had great success with exercise and movement in their lives.  Be encouraged by these stories and send me yours–I would love to post yours. It too will encourage others to move.  Along with moving and life this past year I have spent quite bit of time reading about and studying movement, alignment, the foot, the shoulder and other body parts along with the sum of those parts. Now it’s time to “break” my “fast”. Fasting is an excellent method of regenerating, reviewing and renewing. While resting, a fast interestingly produces energy along with increasing motivation to move. Our nightly fast from eating while we are getting much-needed/required sleep is healthy. We “break” that “fast” with breakfast which has been touted as the most important meal of the day.  Maybe that’s because it really is or maybe it’s because the norm for breakfast is that breakfast typically consist of more real foods than other meals in our generation’s history, or maybe it’s a direct result of the fast.  I am not a nutritionist(as my simply fit clients tire of hearing), so these are my assumptions drawn from experience, observation and lots of nutritional information.  I love breakfast.  It’s a fast(ha), easy meal which is easy to consume real foods—-whole wheats, butter, eggs, grits(my husband’s fav), oatmeal–make it steel and  you’ve got whole grains, yogurt, fruits and those are just a few “normal” foods that we all have been familiar with before shopping at any natural food store became so popular. I enjoy natural food stores but I was advised by a reputable “real” nutritionist at our local natural food store that everything on the shelf there is not always real, or whole, or unrefined or unprocessed. So, she said continue to read labels, be informed and be selective when shopping where ever you choose to shop.  (I love that we live in a country where we have freedom to shop where we want to)  As 2014 begins if you are not a breakfast eater I would encourage you to “break” your “fast” from not eating breakfast and try an experiment for yourself. You might join my daughter and I in making healthy new year’s resolutions such as moving more and eating better.  Experiment with “breaking” your “fast” by eating breakfast with the purpose of establishing proof for breakfast being the most important meal in your day. You might also experiment with adding more movement to your day.  Next December it would be encouraging to hear and see your results from your experiments.  And I would love to work, i.e. “move” with you this year.  Make your year one of simply eating real foods and simply moving real muscles/bones–yours.

alignment and posture—what’s the differrence??? Tuesday, Jul 23 2013 

in this blog im simply using posture and alignment interchangeably.  BUT while one can have somewhat good posture without good alignment, good alignment develops simply good posture. posture could probably be a best litmus for one’s health—-not Spinesaying it is, hence “probably”.  so, that means its “my opinion”. simply consider good posture verses bad. with either the following are all critically affected: balance, breathing, internal organ placement and function, bone development and morphing, muscle placement and function, external appearance such as confidence, flexibility, abdominal strength, ability to move, chronic pain, and the list is much longer even including calories burned.  it’s even said that with proper alignment of head back and chin down we might simply keep our youthful tight neck/chin muscles—-makes sense to me and wow, is that enough motivation to simply want good alignment.  it’s not about holding your shoulders up straight or sticking out your chest.  its simply about foot placement, knee flexion, pelvic floor lengthening, abdominal strength, shoulders relaxed, head placement, and eye contact.  simply check out june 6, 2011 and april 19, 2011 blogs about posture.  simply contact me for exercises that enhance and promote proper alignment.  also, simply realize that while you can exercise 3 times a week and achieve great results, with repetitive daily use of proper alignment you will simply achieve life changing results. and if you think you are stuck with what you have simply think again.  the body responds to where it is being placed daily, both by its surroundings and to simply repeat– alignment.


high heels, flats, tenny shoes or barefoot??? Sunday, May 26 2013 

i discovered katy bowman through continuing education I participate in to keep current in this ever-evolving field of the human body—not the human body but the field—ha!  is aerobics the right way, or is it anaerobic,  running,  walking,  high intensity training or short bouts several times a day—–will we ever have a straight answer to any physical exercise how-to-do-it-right concern????  i found a resource that actually does answer quite a few exercise questions.  it is titled Every Women’s Guide to Foot Pain Relief: the new science of healthy feet, by katy bowman, ms.  katy bowman is a biomechanist who teaches use of proper body mechanics for health. her book is not only easy to read but full of practical application along with preventative and corrective exercises that we all(men, women and children) can benefit from.  i have used many of her exercises for myself and in training clients.  i appreciate her work along with her desire for the general public to have useful information that can be applied “at home” or along with your own doctor, therapist or trainer’s help. you can purchase her book through the website,  amazon or like me, download it free through your library on your ipad, kindle or other electronic device. if you are a client(or my sister:)) this is a homework assignment—-let me know what you think—–

moms with young children don’t skip over this.  she provides critical and helpful information on how shoes hurt or help bone formation.

following are excerpts from provided from her blog with permission of use for bloggers:

Who should read Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet?

Women with foot pain. D’uh. And, woman with spine and sacro-iliac pain, low bone density, massage therapists, women’s health professionals, yoga, Pilates and exercise teachers, runners, and anyone interested in the body and human science.

Women whose feet feel fine. Because 80% of them will suffer from a pelvic floor disorder at some point in their lives. Then there are knee and hip surgeries. People who don’t want these ailments should know how their shoe choices and foot mechanics contribute to these situations.

Health professionals. The role of musculoskeletal alignment in health is well researched and well documented in scientific journals, but is not in the training of most medical and wellness professionals. This is continuing education.

FIT TIP: drink water everyday Friday, Apr 19 2013 

fit tip:  adequate fluid per day—1/2 your body weight in fluid ounces.  scott josephson, m.s., r.d. women, weight and results, 2012.

FIT TIP: increase lean muscle tissue Wednesday, Apr 3 2013 

fit tip: at rest one pound of lean muscle tissue burns 35-50 calories and one pound of fat burns 2 calories.  pick up some weights today:)

Taking a break Tuesday, Feb 19 2013 

i just returned from a 7a.m. session with a client who was “worn out” from previous week of company and family events.  i commended her for her commitment to exercise by continuing to workout when she really wanted to take a break. by taking unnecessary breaks people often wake up 6 months later wondering how they stopped and then are discouraged by how much harder it is to get going.

Check out active rest blog, Friday, Jun 10 2011.
taking a necessary break is very much a part of lifestyle fitness.  breaks can be done in a variety of ways.  sometimes they need to occur within your workout and of course some times instead of working out.  ideas of “breaks” within a workout include  reduce time, reps and/or intensity. “rest  is good” and highly recommended within and at times instead of your workout

plan now, here come the holidays— Wednesday, Nov 7 2012 

make a plan now for healthy holidays and as you walk, run or skip through november, december and the new year you will most likely succeed.  also, with a plan you will rebound faster and better during the “set-back” moments.  following is a list of ideas that may help you devise a realistic plan or trigger your own ideas. 

ideas to list in your plan:  drink water–start right now, get 6-8 hours sleep every night, eat real food, eat foods that don’t stress my system, eat healthy snacks before attending holiday events, eat breakfast, i will not eat after 9 p.m., one idea i read is to take pictures of your meals to keep accountable,  regular workouts(or at least twice a week) for maintenance during this busy season,  park and walk, leave the candy at the store, relax, plan nonfood rewards for achieving fitness goal during this time, give a friend non-food reward for achieving one of their fitness goals during this time, decide a total calorie count for what you are willing to allow yourself to consume during holiday meals–be realistic, face that personal holiday challenge now by writing it down and deciding how best to manuever through it or around it successfully, realize weight loss may not be realistic during the holidays but weight gain is definitely avoidable, read this blog or another source of education occasionally during the holidays to motivate adherence to your plan, give your trainer or someone you trust your plan for the holidays or a list of intentions giving this person approval to nod “yea!” along your successful journey and help you get up when need, give yourself a break when you fall—you have trained flexibility and balance for more than physical needs and lastly, plan intentionally to celebrate the season for its intended purpose.  plan for a wonderful thanksgiving and a merry christmas and happy new year, let the bumps be part of the season with celebration the focus.

healthy holidays add to happy holidays

FIT TIP: chew, chew and chew Tuesday, Nov 6 2012 

fit tip: thoroughly chewing food improves digestion and increases release of gut hormones that reduce our hunger……enjoy each bite while savoring your food.

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