intentional nose breathing Monday, Sep 7 2015 

8. What you do during waking hours carries over into sleep. Any opportunity for mouth breathing inhaling or exhaling will increase the chances of mouth breathing during waking and sleep. Hospital studies have established that nocturnal mouth breathing is a primary cause of loud snoring. Snoring is a precursor to sleep apnea and apnea a precursor to low cellular oxygen, almost any illness including heart attacks and dying in one’s sleep.


FIT TIP: breath through your nose Monday, Jun 29 2015 

fit tip: throughout your day intentionally practice breathing in through your nose and out through your nose and sometimes your mouth. one detriment to mouth breathing is lowering the amount of oxygen your body gets. for the “trillion” other detriments google benefits of nose breathing. there are A LOT of benefits and health reasons to breath through your nose.

want to go for a hike? Monday, Jun 8 2015 

simply fit hike 002“in a short stretch, I was reminded how diverse and unique our country is, and how our history is one built on triumph, tragedy, and a lot of walking.”  one of my clients(author’s aunt) introduced me to a new favorite book in which the previous quote was written. Jennifer pharr davis, in her book, Becoming Odyssa, describes her northbound 57 day hike of the 2,175-mile appalachian trail(AT).  I also read her current book, Called Again, where she describes her southbound hike of the same 2,175-mile trail.  you can look her up on wikipedia, watch her on national new’s interviews as well as the 700 club, read about her hiking records in national geographic and other hiking magazines and maybe hike with her in the blue ridge mountains through her blue ridge hiking company.  or you can hike with me and I can now tell you how amazed i am with this young author and that I stand in respect yet, not the least bit jealous of her achievements. but, she has motivated me and i would like to go hiking in the blue ridge mountains or somewhere on part of the AT but mostly here in all the amazing places Tulsa has for us to walk.  Tulsa has many great trails; one of my favorites is turkey mountain because its so convenient and easy to navigate.  you feel like you are out in the country away from everything yet around a bend there’s the beautiful skyline of our wonderful city, along with a gorgeous view of the Arkansas river—well currently since our 100 year rains in may.  it is a well kept trail, used by many—obvious by the full parking lot and smiling faces you meet. we have options at turkey mountain of short 15 minute walks or over an hour or two-hour hikes.  plus, the arkansas river paved trail runs along turkey mountain providing even more terrain to explore for “thru” hikers.   reading davis’ books will also teach you hiking words like “thru” with an obvious definition, but in my own words—not just in and out but all the way thru, to a distant destination. we have our own thru trail(not the least in comparison to the AT) that I know will take you as far west as sand springs or east to broken arrow.  reading davis’ books really does make me want to get out and walk, I don’t have the internal push or desire to set city, national or higher records. but, i do respect and am thankful for those like davis who do set records because her “work” demonstrates that “we can” move more.  she, along with other great athletes, show that the human body is far more capable than we give it credit in our daily lives.  she causes me to glean and reflect on the importance of movement in life at all levels and every age.  she causes me to want to move more and enjoy God’s creation every day, not just some days. we also have a wonderful library in our city where you can check out davis’ book.  I would enjoy hiking with you or working with you towards strength, endurance, balance, agility, flexibility, etc so you can get out and enjoy our city and all it has to offer.  you will learn about gait mechanics, tools like hiking sticks, proper footwear and feet care. some believe life’s issues, problems, and diseases could be improved, corrected or healed with more movement.  some also say our attitudes, thoughts, desires, goals, and priorities would also see improved change, and reflect a cleaner and healthier community.  check out the message in the following quote by davis,(actually on same page in same book as the above quote). “how different America would be if sixteen-year-olds received walking sticks instead of cars.”  I would like to add to her quote—“how different Tulsa would be if we at all ages walked more”. I encourage you to enjoy reading davis’ books and also to get out and go for a hike.

rib over pelvis Wednesday, May 6 2015 

laying on floor, looking up, raise your arms above your head.  now, check to see what your ribs are doing?  did your ribs lift off the floor? are the ribs in your back still in contact with the floor?

“drop your ribcage so that the lowest, most forward bony protrusion of your ribs is stacked vertically over the highest bony protrusions on the front of the pelvis.” (bowman, katy. move your dna, 2014)  

our ribcages surround several very important organs, along with being attached to our spine.  when the ribcage remains out of of alignment it makes sense that these important organs and spine are also misaligned from their intended positions and not able to function to their max potential.

throughout your day notice where your ribcage lies.  does it predominantly protrude or maybe is it tucked back too much.  just like correcting a bad habit takes committed practice throughout our day to discover, stop, adjust and over time conquer, so can correcting bad alignment.  if you discover you are habitually thrusting your ribcage or it is too concave then begin to pay attention and like correcting a bad habit do the same with bad ribcage alignemnt.  upon discovery return ribcage to where it should be along with checking your posture alignment.  is your ear over your shoulder joint, over you hip joint, over your knee joint, over your ankle joint?  over time checking these 2 points of reference,  front of ribcage/front of pelvis and posture/joint alignment, you can adjust your alignment to neutral.

“where is my ribcage/pelvis alignement and where is my posture/joint alignment”?  

aging health/abundant living….for all ages!!! Friday, Mar 13 2015 

aging health and abundant living how to’s:

play, read, use your brain, learn something new, join a class, take a Bible study, go to church and keep going, eat good foods, drink lots of water, ride your bike, visit with your neighbor, create something, finish a task left undone, forgive, make new friend, smile at the next person you see, work on your posture, join a book club, practice deep core breathing, stop smoking, drink a glass of water instead of eating another snack, learn a new game,  practice your balance, move, move, move, move more,  get outside, go barefoot(slowly and cautiously at first), stretch, listen to music, help a friend, walk to the store(walk home:), play an instrument, clean out your closet, walk, hike, swim, check a book out of your library, paint a picture, if can sit on the floor, sit on the ground outside(make sure there is someone or something to help you up if need), practice sitting on floor, run, walk fast, walk slow, walk up a hill, walk slowly down, walk sideways, walk backwards, walk outside, walk inside, stand, sit some, learn about lifting correctly(where is that back, butt, shoulders, head suppose to be), go to the lake, dance, move, move, move and move and yes, rest!

set yourself a goal to age active and strong.  simply begin today.

In 1955, at 65 years old colonel sanders(kentucky fried chicken), confident of the quality of his fried chicken, devoted himself to developing his chicken franchising business.

FIT TIP: water, all year around Thursday, Nov 20 2014 

Fit tip: drink 1/2 your body weight in fluid ounces daily. So “if” I weigh 140 pounds I should drink 70 ounces of water a day.  just because its winter, we need to continue drinking water—see jan 2012 blog titled winter water.

sitting is not bad Monday, Nov 3 2014 

sitting is not bad, standing is not bad, running is not bad, running on a treadmill is not bad, sprinting is not bad, jumping is not bad….

all of these things are bad when used exclusively, repeatedly without variety. we are made to sit, to stand, to run, to sprint and to jump.

we are hearing “sitting is the new smoking”, —-but it doesnt need to be eliminated from our lives like smoking does. it just needs to be used along with standing; just as running should be done as well as walking, sprinting as well as jumping….balance, balance and balance and stretching…..
squatting is not bad either!!

we walked the 2014 tulsa run Monday, Oct 27 2014 

IMG_0469the 2014 tulsa run was unusually hot for October, a different path than in past, much more hilly, rewarding, frustrating, tiring, and invigorating. job well done tulsa!!! i walked with 3 friends. we didnt specifically train for this event. (actually those who are trained runners might find walking uncomfortable. hence, specificity of training.) i walk often, and i should walk more because i can. we should all walk minimum of 5 miles a day because we can. we were made to walk. you dont really have to train to walk, just walk(but i do recommend stretching and i wouldn’t recommend heading out on 15K race without some previous, consistent, long distant walking). maybe your form isnt correct, maybe your arms are too tight, hands too clinched, gait to short, chest to tight, hams too tight, hips too locked, feet turned in or out with each step, inhaling through mouth instead of nose, holding head in front of body instead of over shoulders. whew, there is a lot to think about when executing proper walking mechanics. but one thing so cool about walking is you dont have to think about all those things (and there are more). you only need to walk, and to walk and to walk and to walk. over time consistent walking itself will strengthen your body in many ways that some things somewhat correct themselves.( the one thing WE need to do is discipline ourselves to walk more and more and more(two things, stretch). begin at your pace, and walk a little more each day. if you are motivated by goals set realistic goals. if not, then just walk.

tulsa did great job with this run. obviously there were lots of people running. im certain there were lots of runners curious, especially in the beginning of the race, with lots of people who were already walking(me and my friends). although, our walking pace was not a stroll and actually a pace some joggers were keeping up with we were not speed walkers as that would require extensive training. we, or i should type for myself, i am a walker. i love walking. i like that we have a mode of transportation that almost every human can do without much thought. my hope is that you and i would begin to intentionally walk more, causing our cities to add more sidewalks, or grassy paths, or something so walking can easily become more an accepted part of our daily lives without really having to think much about it.

events like the tulsa run are for anyone who wants to participate. if you are a runner its doable with commitment of training. if you are a walker its doable with commitment of walking. if you would like to train for either the 2015 tulsa run or to walk it i would be happy to work with you. its a great event in a great city. to end let me share another 2014 tulsa run difference and great dissappointment. at the end of the race there were no quick trip chocolate candy bars, and this year i was hoping for a bite of good, dark chocolate:)

FIT TIP: want to lower your blood pressue?? Thursday, Oct 9 2014 

fit tip: want to lower your blood pressure? train your alignment(ears over shoulders over hips over knees over heels), walk 30 minutes a day(with arms by sides palms facing in), incorporate low to moderate strength training and stretch, stretch, stretch. oh, and breathe—-NO HOLDING YOUR BREATH while doing anything.

get on the ground, or floor Thursday, Sep 4 2014 

“i am too old to get on the floor”. is it because we are too old, or because we haven’t lately….?

sit cross legged on the floor or ground and stretch your piriformis(pf) muscle. switch legs in cross legged floor position and continue the stretch. can’t—ummmm, sit on couch/chair and place one foot on top of other thigh. hold for several seconds and repeat on opposite side. can’t—-ummmmm, come see me and i will show you ways to work slowly and get you sitting on the floor again. we can continue to get down and up off the floor. not only can but our bodies were made to sit on floor. sitting on floor and getting up without use of hands is associated with longevity of life. plus it does things like improve pelvic floor length, improve balance, increase flexibility in needed areas, and aid increasing strength of muscles, associated with reduced fat and improve breathing capacity. we were made to sit on the ground but your floor will do….



(do not attempt this seated position at such great heights without much repeated practice of balance, stability and of course sitting on the ground or boulders.)

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