Thursday, December 31, 2015

Body Sense Magazine - Winter 2015

You can find it HERE along with past issues as well.

This edition features articles on complex carbohydrates, the herb, Echinacea, and conscious breathing. Enjoy!

Tuesday, December 29, 2015

FREE 30 Day Green Smoothie Challenge!

You can find the challenge HERE.

Here's a video about the challenge.

Plus if you follow THIS link and use the code "NEWYEAR" you'll be able to get the $5.00 recipe cards free of charge. How generous is that?

Wednesday, December 9, 2015

How Not To Die

I'm so excited about THIS BOOK! It was just released yesterday and since I preordered the kindle version it was already on my paperwhite when I woke up. I've been binge reading it ever since.

It's written by Dr Greger of That means the book is totally based on solid research and written without the bias that so often comes when a medical author receives money from big pharma, food or anyone else with an agenda to sell something.

The kindle version is beautifully hyperlinked. The book has separate chapters that each explain how to avoid certain chronic diseases or improve your health if you already suffer from that disease. This, along with Dr. Greger's entertaining writing style takes scientific facts and makes them understandable and yes, even entertaining.

But here's the very best part. Dr. Greger not only explains what foods we shouldn't be eating but tells us what foods we should be eating and - this is the best part - how much of each type of food! He makes it simple, so so simple. He also gives information on what studies have revealed about exercise. This book contains an entire health makeover.

This is why I think this book is a must read for anyone who doesn't want to die before their time. "Getting Old is not for sissies."  How many times have I heard people say that. The truth is that "Getting Old and sick is not for sissies!" Fortunately the sick part could be optional.

Tuesday, December 8, 2015

First Step Workout 3

I finally tried this workout today and loved it! It clocks in at about 61 minutes. I was so happy about that! I can, with effort squeeze an hour long session of exercise on some days but more than that done in one block of time is near impossible these days.

There are fewer water breaks in this workout and the hour flew by for me. The structure of the workout is the same as the other two but there are quite a few additional muscle activation tips.

As with the other workouts this one left me feeling as if I'd had deep tissue work on my back, hips and shoulders. I also felt that deep core heat and sweat that, for me signals my metabolism revving.

This series of three workouts will be great mixed in with some of the faster moving workouts like the Tempos. The sale price is currently still showing up HERE.

Thursday, December 3, 2015

First Step Workout 2

This is a T-Tapp streaming workout that I tried for the first time yesterday. I reviewed First Step Workout 1 HERE.  With First Step Workout 2 Teresa Tapp adds tweaks designed to increase muscle activation and get into the fascia more deeply. I actually felt a few fascial restrictions release while doing this workout.

The workout follows the same pattern as First Step Workout 1 but it moves more briskly and builds upon the base that First Step Workout 1 establishes. The workout clocks in just under an hour but the time passes quickly.

I can see myself using this workout for regular rehabilitative sessions.

I'll add any additional thoughts I may have as I continue to use the workout. Once I try the third workout in the series I'll post a review of it as well.

You can purchase this workout HERE

Saturday, November 28, 2015

First Step Workout 1 With Barre Warm-up

This workout is a streaming workout. I type that with a sense of glee because I've never been able to stream any workout longer than 10 minutes and even then not reliably but this one streams perfectly. You can get more information or purchase this workout HERE.

T-Tapp has had a player designed that allows even those on DSL to stream workouts. I'm pretty sure that it might even work with dial up though I'd suggest you check to be sure.

Ok, enough about the player. Let's talk workout.

The Barre workout provides a delicious 5-6 minutes minute lower, middle and even upper back warm-up and stretch. You can use either a Barre, a sturdy railing or a kitchen sink. I've tried all three and they all work.

The workout is awesome. It's an hour long and leaves you feeling worked, stretched and very balanced. I've done it three times now and. Each time I've been left feeling as if I'd had a deep tissue massage.

There's a good reason for this. First Step Workout 1 not only targets full fiber muscle activation and lymphatic movement but also mobilizes the fascia.

If you don't know what fascia is think of a chicken leg. If you pull off the skin. That shiny tissue is fascia. Each muscle cell, fiber and muscle are surrounded by fascia. We are literally bags of fascia. It's the stuff that holds us together.

It can become stuck to itself and when it does it hurts. It can be over stretched or short and tight and when it is, it hurts. Many, many times when we think a muscle is injured it may be a fascial alteration. Massage can fix this but so can T-Tapp First Step 1. Release and balance fascia and pain disappears. It's amazing!

To be honest I never want to workout an hour. It's hard to find a block of time that long. But I'm finding it for a First Step 1 bootcamp. Every workout has left me more balanced and calm than the last. I find myself wanting to find that hour.

The workout follows the structure and movements of the basic workout plus though each movement is slowed down and tweaked to insure greater muscle activation and target fascial release.

There's another aspect of this workout that I'm not sure people will catch onto.  When I work hard while doing this workout. My muscles become tired. Yet, when I finish I'm chilled, calm, relaxed.

So many people approach weight loss by doing "puke in a bucket" workouts. They aim to beat their body into submission. While that approach works for some it is actually self defeating for many more. Those kinds of extreme workouts activate our Sympathetic Nervous System. That's our fight and flight nervous system and when you activate it an entire hormonal cascade takes place. This cascade temporarily increases blood sugar which, increases insulin release. This can actually encourage fat storage.

Contrast this with a workout that leaves you feeling pleasantly worked, yet relaxed and calm. That's the Parasympathetic Nervous System. The rest and relax nervous system - no fat encouraging hormonal cascade!

I can't wait to try First Step workouts 2 & 3! When I do I'll review them both.

Friday, November 13, 2015

Reversing Belly Fat With Restorative Exercise, Therapeutic Massage, and Healthy Eating: The Fix

Before: with belly flattening tights underneath
Progress: No belly reducing tights underneath.
Notice that the front to back girth has gotten smaller.
To blast belly fat (no matter what your age) you need to take a four prong approach. I can hear you. "Wait a minute! Four prong? You only talked about three approaches in the subject line!"  Yes, but I'd be totally remiss if I didn't mention sleep.

1. Sleep - Lack of sleep sets off a hormonal cascade that encourages weight gain. You won't get far with a goal if you aren't sleeping well. 

2. Healthy Eating - This is very important if you want to improve glucose utilization and increase your body's sensitivity to insulin. Basically you want to cut back or eliminate processed foods in favor of whole foods. Dr. Ann Kulze , MD has some great free educational resources on her website. She also walks her talk. Dr. Michael Greger, MD uses valid scientific studies to explore and educate us on healthy eating and like Dr. mules, walks his talk.  

Chances are you're thinking, "But I already eat healthy." It never hurts to review what you're eating day to day, create some dietary goals and see how your body responds. I promise, you'll be amazed!

3. Exercise - Ideally you'll choose exercise methods that fit your lifestyle, goals and that you find enjoyable. 

The simplest exercise program is walking, though depending upon your climate it can be challenging. 

Rebounding can be a great indoor cardio option. (Have I mentioned that I love my Bellicon?) The cool thing about a rebounder is that you can take it outdoors in good weather. Try that with a treadmill! 

I still consider T-Tapp to be hands down the most time efficient exercise. You get cardio, strength, postural realignment, mind/body work, and better digestive assimilation in one compact workout! 

All that said, I want your exercise sessions to leave you feeling like a kid on a playground. Together we can turn any physical activity that you find enjoyable into the centerpiece of the program that will reverse your glucose utilization issues, decrease your health risk and change the contours of your body in very real ways.

4. Therapeutic Massage - I didn't put this last because it's less effective than what comes before. Massage Therapy can help reduce stress, which can help improve sleep. By assessing for postural deviations and using massage therapy along with restorative exercises you reverse those body changes more quickly than could be done with exercise alone. A body in alignment looks and feels younger, functions better and usually feels less pain.

OK! If the thought of all those changes leaves you feeling overwhelmed please read on.

The process of change can begin with the smallest of goals. 

For instance:

1.  Consistently perform one action that will, over time improve your sleep.

2. Consistently trade one processed food for a whole food alternative.

3. Consistently perform 5 minutes of rehabilitative stretches/exercises chosen with your postural distortions in mind.

4. Massage sessions at intervals that fit your budget. (My Posture Plus 60 special makes this really simple so ask about it.)

If you think that sounds too easy to bring about change you're wrong! I have clients who are told they look great and asked what they're doing who started out this very way. 

Start small, observe for and verbally celebrate your successes and before you know it you'll be feeling confident enough to make bigger changes and see even greater success. 

As Teresa Tapp says, "Yes you can!"

Tuesday, November 10, 2015

Reversing Belly Fat With Restorative Exercise, Therapeutic Massage and Healthy Eating - The Problem

T-Tapp Results  

Yes, it's definitely possible to reverse belly fat - even if you have the body type where your legs are very thin while your midriff never seems to decrease in size, even with sizable weight loss.

The person who has thin legs and a hard round belly faces an uphill battle but that is not to say you can't significantly reduce your middle. Those of us who gain inches more evenly and find our waistband  tightening simply see faster results.

So first off, why does the first body type I described have a tougher time reducing? Simply put, because there is more going on.

1. The body type I described with those thin legs most likely has a short lower rib to hip bone length and a short torso. This leaves less room for abdominal organs, which makes obtaining a flat abdomen difficult under the best of circumstances. Add in extra fat and the excess has no where else to go but out front!

2. A hard round belly is a sure give away that the person has intra-abdominal fat in and around their abdominal organs. This fat is the worst kind. It signals poor glucose utilization and insulin resistance, though not necessarily Diabetes. It also signals a higher risk for chronic disease including heart disease and Diabetes. Tough news to swallow but all of it can be reversed.

3. You don't carry around excess belly fat and maintain good postural alignment. The excess weight of the abdominal fat has a tendency to pull the pelvis out of alignment. The tilting of the pelvis allows the organs and fat inside the abdominal cavity to fall forward, which makes the belly bigger, which pulls the pelvis further out of alignment, which....well you get the picture.

4. The discussion wouldn't be complete without covering weak abdominal muscles. Weak abdominals allow the contents of the abdominal cavity to fall forward. This sets off the cascade discussed in #3. above.

Those are the major reasons why we have abdominal. Pudge, next time we'll discuss what. To do about it.

One scenario I didn't mention when I wrote this post is rib thrusting. Rib thrusting leads to weak abdominals (#4). At some point I'll do an entire post on rib thrusting. I'm a reformed rib thruster so I know first hand the havoc it can wreak and how it can hide postural distortion.

Monday, November 9, 2015

Reversing "Fat" Inner Knees With Exercise And Massage Therapy

Over the course of many years I've often seen T-Tapp reverse inner knee pudge. I assumed that it was simply muscle activation leading to a decrease in fat. That's probably true but it's not necessarily the only reason for this occurrence.

When I did my Myoskeletal Alignment Techniques Certification I learned that Adductor Magnus (AM) and Semimembranosus (SM) reside in same fascial bag.
This makes little sense because AM is an adductor and SM is part of the hamstring group. Coincidentally, both Adductor Magnus and the Hamstrings are innervated by the Sciatic Nerve. Maybe this is why they were slipped in the same bag? If Ida Rolf and Erik Dalton couldn't figure it out I'm sure I won't so I'm just going with it, no questions asked.

When alignment is off and a muscle is unable to do its job correctly it's not unusual for other muscles to try to assume the job of the weak, injured or inhibited muscle. This is just the body's way of keeping on keeping on. Unfortunately, this is how bigger alignment issues and pain syndromes begin.

So it turns out that sometimes the Semimembranosus moves over to try to share the job of the Adductor Magnus. This creates what Dalton and Ida Rolf call a "pineapple" on the inner knee. It changes the shape of the leg and if prominent enough can even give the legs a knock knee appearance. It looks like a fat inner knee.

The good news is that this can be reversed through simple restorative exercises and massage techniques. This powerful one, two punch takes away the "fat knee"
appearance as it restores proper muscular function,  which can relieve pain.

So I know you're wondering what you can do on your own. As I mentioned above T-Tapp is most definitely capable of decreasing or even outright abolishing knee pudge.
You can try the T-Tapp exercise, AWESOME LEGS for free.

For a more personalized approach that includes deep tissue massage to align the entire body, local clients can call for a "Posture Plus 60" session. I'm running a special where I'll do an initial evaluation, provide initial exercises and give a full body deep tissue massage. All for the price of a 60 minute massage.

If you live at a distance please know that I'm working on a Skype program that will include self massage techniques as well as initial evaluation and restorative exercises. If this interests you please contact me.

Adding to this post to say that I believe that T-Tapp also helps the Adductor Magnus do its job correctly, which would help the semimembranosus go back to it's official muscular duties. The deep tissue techniques I use just speed up the process by moving the displaced semimembranosus back where it belongs. Also wanted to add that the stance described HERE would also help slim down knees.

Sunday, November 8, 2015

The "Fixing" Series

I truly believe that putting a body into optimal alignment will result in the most beautiful physical expression of that body.

I most enjoy working with clients to team up restorative exercise with therapeutic massage. Why? Because the visible results show up faster and the restorative exercise helps put the client in the driver's seat.

The amazing thing about restorative exercise is that you need not spend hours doing it to achieve visible change. When I put together a home program my first question is often about time limits and then space limits. This isn't my home program. It's yours, and because it's yours it should reflect your goals and fit your lifestyle.

So this series will highlight and explain the aesthetic issues that also happen to be alignment issues.

The first two I'll cover will be inner knee pudge and abdominal fat.

Local clients can call for a "Posture Plus 60" session. I'm running a special where I'll do an initial evaluation, provide initial exercises and give a full body deep tissue massage. All for the price of a 60 minute massage.

If you live at a distance please know that I'm working on a Skype program that will include self massage techniques as well as initial evaluation and restorative exercises.

I also provide healthy eating coaching because even small heart healthy eating changes can definitely bring about both dramatic and visible body changes.

So with that I'll say, "Let the series begin!"

Tuesday, October 20, 2015

Get Ready, Get Set, GLOW!

I've decided to keep a separate personal journal/blog where I can write about my workouts, the foods and recipes we're enjoying and in general the navigation of a joyful life as a woman in my 60's.

I'll leave some topics here but will either delete or migrate others to my journal. If you're interested in checking it out you can find it HERE.  It's currently open but I'm considering closing it to only people who request access should I share before and after pics and other photos. So if you use the link and you can't access the journal just email me.

Monday, October 5, 2015

Practicing Their Stay

From left clockwise, Hutch, Fionna, Reilly
The dogs have gotten good enough at staying on their lounge to be able to have three of them together at once.

They'll ignore a stick I toss and can be counted upon to stay there if I run in the house for a few seconds. However if a chipmunk runs by all bets are off.

Eventually I'll add Fionn to the mix but he tends to get silly in a group. On his own however, he's great - and cute as can be. Wanted to add that Fionn isn't kept away from everyone else all the time! Just during these stay practices.

Fionn (pronounced Finn)

Here are a couple more pics from today's session.

Rebounding - My New Bellicon Rebounder

Rebounding reminds me of bouncing on my bed as a child only it won't upset my Mother.

I've had a high quality rebounder since about 2002 (recently came upon a post I wrote about getting it). That rebounder has springs. I can't tell you the name brand because I've worn it off the mat.

Last month I moved up to the Mercedes-Benz of rebounder - a 49" Bellicon. Bellicon rebounder aren't cheap but they are a bargain because they are built to last and also built to maximize the benefits of rebounding.

Bellicon used to charge up to $100.00 for shipping but shipping is now free. They also have occasional specials. When I bought mine the included three DVDs worth $29.99 free of charge. I'm going to make an effort to review the 17 (I think it's 17) workouts they contain as I weave them into my workout rotations.

If you're a T-Tapper the rebounder can be an amazing adjunct to your workouts. But more about that later.

You can find out more about Bellicon Rebounders HERE I linked to the health benefits but there's a slew more info on the site. I'll talk more about it in future posts.

Tuesday, September 29, 2015

First Treadmill Session

It was time for the pups to take their second walk of the day but the sky had opened up and rain was hammering our metal roof.

What to do? What to do?  It seemed like a great time to orient them to our treadmill. I thought they'd get on it and down a few times and maybe get used to the beeps and other noises. They clearly had other ideas. I was so stunned that Fionn actually walked that I wasn't ready to catch a short video of him but caught the other three in action.

First up the fair lady, Fionna

Then it's little Reilly. Here's a better video of him.

And closing out our session Hutch who is not half bad considering he has the shortest legs!

Except that Starsky the cat just had to get in there.  Immediately after Hutch got off the treadmill Starsky hopped on. No walking for him though, he just sat on the belt.
I caught a picture of it but my kindle won't let me post it for some reason.

Updating this post.  It's still pouring today so the dogs each did 12 minutes on the treadmill. They were smoother today than yesterday.Fionna discovered that the lead was long enough that she could walk forward, sit down and ride back until she felt the lead get tight then she repeated the entire process until she bored herself. 

Hutch, Fionn and Reilly kept wanting to get on and once again Starsky made his cameo appearance once the last dog was done. He walked up and down as if wondering what's the big deal. Hmmmm I wonder if a cat could be trained to walk on a treadmill?

You can find a TM Update HERE.

Monday, September 21, 2015

DIY Move to Detox Week: Stretch to Ground and Center

I titled this "Detox Week" but having followed my own plan for substantially longer I can tell you that this plan has enough flexibility to be carried out for a month, two months, even three months. I'm still loving it!

You can find the first post in this series HERE.

Initially I was using Yin Yoga for this segment of my daily workout.  I started out with the shorter segments on a Jennifer Kries, Yin Yoga .

Next I used the shorter slide shows from a Paul Grilley DVD,   Yin Yoga: The Foundations of a Quiet Practice .

Then I discovered the most time efficient, yet satisfying choice, a Lastics DVD, Lastics: A Stretch Workout Like No Other / 2nd Ed. My DVD is the first edition and I used the first stretching segment that stretches the back body. I believe it's the equivalent of the back segment, third chapter in this one, lasting just over 13 minutes.

Today my Bellicon rebounder should be delivered. I'll come back and update this rotation as I explore additional DVDS.

Thursday, September 10, 2015

Great Duck Island

We've been on Great Duck Island since Tuesday morning. Unfortunately my 4G service is useless. I don't want to eat up all the data on the house owner's account so that's why I've not finished the detox exercise series.

Below is the view off one of the balconies. This morning we watched porpoises swimming of that balcony. No pictures though because we were using binoculars. I have many better pictures but they're on my phone and I can't seem to up load them. We've hiked to the other side of the island twice. It's amazing here. I can't tell you how restful it is to fall asleep to the crashing waves.

Wednesday, September 2, 2015

DIY Move to Detox Week: Movement of Lymph

You can find the first post of this series HERE and the second HERE.

For moving lymph my initial choices are three of my favorites. T-Tapp - bet you guessed that - Rebounding - preferably barefoot or in minimalist shoes and Walking - preferably barefoot or in minimalist shoes or sandals.

I started my test run using rebounding simply because this option won't be an option while we're on vacation. I'm using an excellent spring rebounder. It's very old. I actually bought it in 2002. It's been used semi-regularly, enough so as to wear the brand name off of the mat. It's still in good shape although I'm sure the bounce is now softer than a new one would be.

I'll be receiving a Bellicon Bungee rebounder for an early anniversary gift after we return home from vacation. I plan to review a bunch of rebounding DVDs from the stand point of using them on the softer bounce Bellicon comparing that to my Springer rebounder.

The DVDs I used so far are:

Starboard - Choosing this DVD was a no brainer. It's easy to craft a 15-20 minute workout at various intensities. It's filmed in a spa setting so it fits the feel of the rotation. You can read a full review of it HERE.  I'll update the review once I try it on the Bellicon.

Fit Prime and KickButt Parts: 6 Day Trainer 6 Day Slam - I've done the Dancey Moves sequence on the rebounder three times and enjoyed it more each time. The segment runs about 22 minutes and lends itself to the rebounder without modifications. The bigger the rebounder the more fun. I can't wait to try this on my Bellicon 49" rebounder! I'll update once I do. Actually, I'll probably do a full review of this DVD at some point. I really like it!

Bouncin in the house with Blanche Black -  Very pricey for the DVD but the download is less expensive if you do downloadable. It's a 20 minute beginner workout but it gets the job done. It has just enough easy to follow variety to keep the boredom factor low, though I do think it would become boring if you did it day in and day out. I'll update the review once I try it on the Bellicon.

Urban Rebounding Ballet Bound - I have this on an old compilation DVD. It runs about 28 minutes but it's easy to stop at 15 or 20 minutes. The lead, Tracey is a bit manic.She had been awarded the nickname "Miss Happy Pants" by some. I expected her to drive me crazy but she didn't. I'll update this or even do a separate review once I try this workout on the Bellicon.

Cardiolates - is another pricey DVD. It's easy to simply stop after 15-20 minutes. The twins bounce higher and roll forward pointing their feet so this one will feel different and possibly higher in intensity. I'll update this or even do a separate review once I try this workout on the Bellicon.

T-TAPP - There are a bunch of T-Tapp DVDs that can be used but my tendency is to reach for T-Tapp Basic Workout Plus. The length is perfect!

Next would be Step Away the inches which I reviewed HERE. Or Step it to the Max reviewed HERE.

T-TAPP Broom  has two walking segments that could work as well.


I just put in place markers for T-Tapp and walking. I promise I'll come back and add links to the workouts I'll be using as well as reviews. I'll also add more rebounding workouts over time. 

You can find the last post in this series HERE.

Tuesday, September 1, 2015

DIY Move to Detox Week - Movement of Energy

You can find the first post in this series HERE. My goodness, I made this rotation sound like a ton of exercise! In reality most days it can total between 45 minutes to an hour if you're using DVDS.

I decided I'll put each classification of movement for the rotation in a separate post. The trial run has already been so enjoyable that my brain keeps coming up with additional ways to work the plan. Keeping each classification separate will make it easier to add additional dvds that fit into each particular classification.

The idea is to use DVDs that are either 15-25 minutes long or are broken down into 15-25 minute chapters. The first classification is the "Movement of Energy" and the first thing that came to my mind was Kundalini Yoga and the second thing that came to my mind was Ravi and Ana! So that's what I've been doing!

I decided to use Fat Free Yoga - Lose Weight & Feel Great w/ Ana Brett & Ravi Singh first.
It wasn't a search for weight loss that convinced me to use it. This DVD has has 4 sections that vary in length from 15 minutes to 20 minutes. It also has a deep relaxation and two brief meditations. By using a section a day and teaming the relaxation with a meditation for two additional days I've got 6 days of Energy Work sessions.

I'm editing to add an additional reason for using this DVD that I forgot to mention previously. Peppered through the segments of this DVD are the most positive uplifting statements! They really leave me feeling a sense of self content. I hope they do the same for you.

On day 7 I decided I'll use the 5- minute Energy Medicine Session from Donna Eden's Energy Medicine Kit. 

Anna and Ravi have additional DVDs which are chaptered and easy to break up. I'm also pondering a few other DVDs and will post them here if I go on to try them. If you have suggestions please post them in the comments section. I'd love to hear your ideas and thoughts!

Humankind the third post in this series HERE.

Monday, August 31, 2015

DIY Move to Detox Week

Ahhhhhhh in just under a week we'll be on a water taxi heading for Great Duck Island, Maine. There's only one inhabited house there - the one we'll be inhabiting for a week - and no roads, stores, cars, etc. etc. There is a light house on the other side of the island.

We'll be bringing in all of our food for the week. We plan on doing a good deal of walking as we explore the island. We're taking ETL compliant food and our Dr. Fuhrman Immersion Excursion DVDS so it will be a very healthy trip.

To that end, I decided to create a detox exercise rotation that I could take with me. (There's a DVD player and TV.) I decided that it had to be a rotation with lots of choices.

The rotation consists of three exercise segments per day. It's preferable to do them back to back but they could also be split up for convenience. I've been doing a test run of this rotation and so far I'm totally loving it!

This week is crunch week as I finish the final preparations for our trip so I'm going to try to come in each morning and share the rotation and a bunch of DVDS that can successfully be used to fulfill the three concepts that form each workout.

What are the three parts? Well I thought you would never ask! Movement of Energy, Movement of Lymph and Stretch to Ground and Center

That's it for today but here's a video of the wonders of GDI.

You can find the second post in this series HERE.

Wednesday, August 12, 2015

Food as Medicine

Dr. Greger made yearly presentation available for viewing last week. I finally had time to view it yesterday. It has, as his presentations always do, rekindled my desire to eat nutritional superstar food.

It's a long presentation, over an hour, but it's well worth the time investment. At about 57 minutes he begins a very entertaining as well as enlightening expose on cigarette ads. He compares the way it took many, many years for our government to expose the dangers of cigarettes to way they are similarly dragging their feet on exposing some of the serious dangers is and toxins in the foods we most commonly eat. It's totally worth watching. You'll be appalled even as you're laughing at his delivery of the facts, just the facts, and nothing but the facts.

PS: Green Smoothies won't kill you. More on that soon.

Saturday, August 1, 2015

This is my favorite local retreat.....

Our top porch. It's really peaceful to sit and read while the hummingbirds feed. It's also nice during a rain storm but not so much with thunderstorms. At night I light the candles and I've even been known to move the table and do T-Tapp or yoga out there.

Monday, July 27, 2015

Mini Eggplant Pizzas

I started with THIS RECIPE. I used low sodium pizza sauce and a small amount of vegan cheese. Far less than pictured.

The cheese I used was Follow Your Heart cheese.  My family feels it's the best vegan cheese they've tried to date.

As a rule I don't eat cheese, even vegan cheese, but as a rare treat I'd choose Follow Your Heart.

Typically I'd skip the cheese and sprinkle on a 50/50 mid of almond flour and nutritional yeast in its place.

These pizzas were a big hit and super simple to make.

Friday, July 24, 2015

FDA approves new cholesterol drug....

.....and it will only cost $14,600.00 a year! Yet, I bet some people will be willing to spend that kind of money to take this drug. And, some of those folks will be the same folks who complain that eating a plant based diet is too expensive!!

You can read about this latest wonder drug HERE.

The question is whether this drug will be more effective than the current cardiology favorite, statin drugs are at preventing heart attacks. I mean, statins are effective at preventing heart attacks....right? They are!....... right? RIGHT??? Welllll actualllly NOT SO MUCH. (You'll need to read to the middle of the article to find the good 'er actually bad news.)

So what has this gal's plant based diet done for her cholesterol? Dropped my LDL ("L" for the "Lousy" cholesterol)  from around 108 at age 38 to 54 at age 59. Hmmmm 54 is in the same range as that new wonder drug is supposed to be able to drop LDL. Except know I didn't have eat $14,600.00 worth of vegetables to hit that number. I rest my case.

Saturday, July 11, 2015

A Great Way to Begin Eating More Fruits and Vegetables

It's a rare day that I don't have a green smoothie. A green smoothie is a great portable meal and also an excellent craving buster. More nutients are readily available because the fruits, seeds, nuts and Vegetables or greens are broken down by the blades of the blender.

You can make a green smoothie in a standard blender but you'll have to chop the ingredients smaller. The end result may also not be as smooth and creamy. If you make one daily you could also burn your blender out! 

For that reason a variety of specialty blenders have appeared on the market.
We have a full sized Vitamix. We've actually had a Vitamix for the last 30+ years. We're on our second machine, which was an upgrade. We bought our first when there was nIothing available like it. It's  workhorse of a machine that will last almost forever! They're made in America, with primarily American sourced parts. The only downside is price. They cost a lot. You can save some money by purchasing a refurbished model. I'm a die hard Vitamix fan.

I thought we'd purchase a personal Vitamix when we decided we needed a travel blender for a trip we'll be taking in September (more on that later let's just say it involves an island.).
However once I saw the price I decided to investigate a few other personal blenders.

Initially, I thought we'd buy a Nutri Bullet. It was the reviews and only 900 watts of power that deterred me. Despite that I know people who love them.

Then I thought we'd get a Hamilton Beach personal blender.  I know people who use this blender and really like it. One told me it crushes the ice she puts in with her smoothie ingredients. It's a great blender for the money, not terribly powerful but if you chop things small and blend for a while you could be ok.

We finally ended up ordering a Nutri Ninja Auto IQ.  We got ours as a QVC special. I linked to the Amazon page that shows the various packages that are available with this blender. We ordered the basic blender I linked to. After receiving it and making two smoothies yesterday, I believe that I made the right choice.

For the first smoothie I overfilled it past the fill line. It performed admirably but left just a trace of kiwi seed residue. For the second smoothie I used a quartered apple with the skin, a third of a cucumber, quartered and again with skin, flax seeds, cherry juice, frozen blueberries and romaine lettuce. I put the ingredients into as specified and ended up with a sweet and delicious smooth smoothie. YUM! The IQ function starts and stops the blender, which tosses the ingredients so they blend smoothly. It works! No taking the blender cup off to shake stuck chunks of ingredients into the blades. It's load but not quite as load as our Vitamix.

The blender cups are of good quality, BPA free, as good as my Vitamix containers. Clean up is a breeze, though this would be true for any small blender with removable blades. The screw on travel lids allow you to blend and go. If you have questions I'd be happy to answer them, or try to.

So here's a very basic green smoothie template.

1 very small banana (or fresh or frozen mango if you dislike banana)
1cup (small handful) greens (I recommend baby spinach for beginners) - in a pinch frozen works as well.
1/2 - 1 cup of berries or cherries
1 tablespoon seeds (flax or Chia work well, sunflower too)
1 tablespoon unsweetened cocoa powder (for chocaholics but otherwise optional)
1/2 cup water, but milk, or cherry or POM juice.

Place ingredients into blender and blend until smooth and you've got goodness that tastes like dessert. If you're making this in a personal blender you may have to cut back the amounts of each ingredient and do two batches.

Bon Appetite!!

Wednesday, July 8, 2015

Angiogenesis Inhibition take 2

I'm starting a second blog post on this subject because the first was turning into the longest blog post in the world, with added videos and links, etc. You can find that first post HERE.

I also wanted to say that I don't think very highly of the Dr. Oz touted green tea sold by the Angiogenesis Foundation. I don't trust any Foundation until I see what percentage of the money taken in goes back out in the form of research dollars. So I won't be buying their tea until I find out a bit more about them - but actually I don't need their tea - see my link below

My other issue is that one, or two or even 6 cups of tea a day really just act like a supplemental bandaid. When we think we can take the easy way out and drink some tea we're just kidding ourselves. Thinking it's as easy as a cup of tea also gives us permission to ignore the foods we're eating that may be completely off setting the small benefit we may get from that tea.

THIS WEBSITE talks about vegetables that have angiogenesis inhibiting abilities. The information is framed around cancer prevention.That's because cancerous tumors need a blood supply to exist and grow, cut off that blood supply and the tumor can't survive. Adipose tissue, good old body fat, needs a blood supply to exist and grow, cut off that supply and it can't exist. Who doesn't like a two for one bargain? 

This is a great explanation of how angiogenesis inhibition can conceivably prevent cancer. If you click on THIS link you'll see the page where I found the video. Below it are a bunch of great related videos.

This TED talk is simply THE best explanation of angiogenesis and how it relates to cancer and obesity and why food may be the answer. The obesity info begins around 14:42 but it's worth it to watch the entire presentation in order to get the full picture.

I've got to give Dr. Joel Fuhrman a huge nod. He nailed this concept in his book EAT TO LIVE  years before anyone else was thinking about it.

Monday, July 6, 2015

Angiogenesis and fat loss

I just became aware of this amazing power lifter through a response by Dr. Fuhrman on his ask the doctor forums.

His name is Nate Jordan and he's the only strict nutritarian powerlifter in the world. What's interesting is that he weighs less than 170 pounds but can read lift 475# without a belt!
Even more amazing is the fact that he has 4 percent body fat! A power-lifter who's built like a bodybuilder.
In the bottom video he talks about angiogenesis and how what we eat can inhibit it in order to inhibit our body fat percentage. What's really cool works! There are more videos on his YouTube channel. I'm not sure how this text became highlighted but I can't get it to go away.

Ok so this just keeps getting better. Check out video three. He lost 100 pounds!

This post has been way more popular than I ever imagined it would be. I've had a couple people say that they can't view the videos so I'm going to find written info to link to. One problem I'm having is that much of the info I'm finding has been published by groups with a vested interest in the almighty $$$. They tend to choose the foods they list accordion the $ they will bring in rather than the foods that are actually the most nutrient dense.

Never fear, I'll find what I'm looking for.


There are more articles and videos HERE. The TED talk goes into the fat loss and obesity connection at about 14:42.

Sunday, June 21, 2015

Gardening is so much more fun with a helper

Fionna enjoys following me around as I water our garden. Here she's on our upstairs porch "helping" me water the flowers I have  hanging. What a sweet little devoted girl she is!

Monday, June 1, 2015

If You Care About America's Children - Watch This!

This TED talk is just under 22 powerful minutes long. There's a single political statement near the end but don't let that stop you from listening because the message is one that we all need to hear, embrace and act upon.

Wednesday, May 27, 2015

Free Conference Call on Ultimate Weight Loss Program

HERE'S the recording of this call.

This is going up late because I only became aware of it late yesterday. I've previously mentioned Chef AJ in a few posts. I love her book, Unprocessed! I'm considering doing this program to lose my last few pounds to get to my Dr. Fuhrman weight. So close, so close. :)
More importantly I believe that the program will give me the tools and the understanding to know that maintaining a healthy weight by eating only when hungry will be easy peasy!

with Chef AJ
on Ultimate Weight Loss

Due to the amazing success of the participants in the Ultimate Weight Loss Program, Chef AJ is getting many questions about the program. If you would like to learn more about this life-changing program and how you can have the health and body that you deserve, then please listen to this very special call on Wednesday. If you have any questions, please email them into us as soon as possible so that we can answer them on the call.

Wednesday, May 27, 2015
5:30 pm - 7:00 pm Pacific
7:30 pm - 9:00 pm Central
8:30 pm - 10:00 pm Eastern
Dial in number: 712-432-1212
Meeting ID: 263-629-008 #

Tuesday, May 12, 2015

A compelling but brief video concerning changing health risks with food

I came upon this video while searching for something else. If you've wondered if the way you eat really matters you need to watch this!

Thursday, May 7, 2015

Awesome Apple Hack

I'm not a proponent of snacking but I do sometimes carry a meal with me. This sweet little hack makes the whole sliced apples for dessert a whole lot easier.

Wednesday, May 6, 2015

Getting Fired Up to Fuel or Refuel Motivation

"But then I fell off the wagon and I just can't seem to find my motivation again."

Honestly? The easiest route is to never fall of to begin with.....and that's way easier said than done.

But WAIT! Don't close the browser window just yet.

It would be great if we could, with 100% certainly count on a certain diet plan, or Beach Body Exercise System, or our local gym or personal trainer to maintain our motivation - but honestly? We can' least not long term.

If you want to be honest to goodness self sufficiently successful in the lifestyle changes you desire to make one of the most important keys is self motivation.

A second key is not waiting to locate sources of inspiration and motivation until your in a standoff with a Little Debbie's snack cake. Trust me, your mind won't be in the game. You may find a source of motivation but chances are it will cost you money and it may not happen until you've done an Olympic perfect dive into the snack cakes and come up chewing.

A third key is to find a variety of sources of inspiration in different forms. The youtube channel that does the trick today may not light your fire tomorrow. BUT, a book of quotations might be just the ticket, or maybe a website or a blog or a movie, or a walk along the river - you get the idea.

On that last note I'm going to share a YouTube video. In the video Montel Williams talks honestly about the lifestyle changes he's made - been forced to make - and the results. It will take time to watch it but you and I are worth that time. And best of all there's not a single variety of Little Debbie's snack cakes to be found. Hope you enjoy it as much as I have.

Monday, May 4, 2015

Late to the Party: Mason Jar Salads
I have to admit that before I actually tried mason jar salads I considered them to be rather fussy and more aesthetics than function. This past week I discovered I was wrong!

Because I follow an EAT TO LIVE eating lifestyle I have a daily goal of eating a pound of raw vegetables and a pound of cooked vegetables daily. Mason jar salads make eating the raw vegetables so much easier.

The major benefits for me are:

1. A one quart mason jar holds approximately one pound of finely chopped vegetables. If I have 4 full mason jars in the fridge I know I have 4 days of raw vegetables. A one pint jar holds 8 ounces.

2. The vegetables stay very fresh. No spoilage.

3. Making a huge salad is effortless. I simply place my greens in a big bowl and then empty the jar onto them and toss. (I also add 1/2-1 cup of cooked beans - yum!)

4. I can pack the vegetables without vinegar or add flavored vinegar when I pack them for marinated vegetables. This provides a nice variety.

The video below is longer than some others but I like the fact that he encourages us to plan for actually putting the jars together. 

I also purchased a pack of these  Ball Wide-Mouth Plastic Storage Caps to make the whole process that much easier.

The video shows the use of animal products. My mason jar salads are all veggies all the time but to each his or her own. I'm not here to convert anyone to veganism. I just want to open your eyes to the wonders of vegetables!

Tuesday, April 28, 2015

How to Live to 100 Plus and I Do Mean Live Well!

I'm enrolled in a course that will result in a certification as a community wellness advocate.
I'm just finishing the first module. So far it's been quite interesting but the best part is that many of the materials presented are available for sharing. THIS YOUTUBE VIDEO is a shortened version of a video we were asked to watch. (I'm going to try to embed it below.)

If you don't have 20 or so minutes to watch the whole video skip to 15 minutes.
If you skip the beginning however, you'll miss seeing the faces of some of these centaurians (I think that's the term.) They glow with health, purpose and happiness.

I'm a little surprised at how many people will quickly tell you that they do not have any desire to live to 100 or 90 or even 80! Comments such as, "Old age isn't for sissies." abound.  I believe that's because we don't value the wisdom of age and we picture age to equal chronic disease and disability - but it doesn't have to be that way! The other message that this video provides is one of hope and self-empowerment. Even if you are living with chronic illness now you have the power to improve your health, your life.

The list of "top secret" things these long lived people have in common isn't very long. The items on the list are simple but of course simple is not always easy. (Oh yes, check out the "exercise" piece of the equation.)

The one thing that gave me pause is that they can immediately tell you their purpose in life, their reason for getting up each morning. Whoa! I had to think about that one. I'm still thinking. That's living with passion. Are you living with passion? Me? I'm working on it.

Monday, April 27, 2015

Fast and Easy Creamy Avocado Pasta

I made this recipe for my family this weekend and they really enjoyed it.

I made a few changes to the recipe to make it fall into ETL guidelines. I used low sodium vegetable broth in place of oil. I also left out the salt, used 1/4 cup of lemon juice and a bit more basil. Finally, I used whole wheat pasta.
They ended up feeling that this recipe made more like 4 servings, probably because the meal started with large salads.

Sunday, April 26, 2015

Free Form Thoughts on my Studies

I always set aside some study and pondering time on Sundays. Today has been what I think of as a fireworks day.

I'm not sure that anyone who is not as much of a postural alignment geek as I am will even understand my excitement.

Ok, I'm going to admit that for the first three months of the RES program I was feeling like I wasn't sure where this was going. I looked forward to the weekly lessons. I enjoyed the information they provided but I wasn't sure I was doing what I needed to do to make the connections. On the other hand, the Egoscue certification program was very precise in what it asked of me. Comparing the two was also interesting. But I just didn't feel like I was making the most of the RES training.

One of the things that came out of my first RES Skype was the suggestion that I not just read the weekly info and do the exercises making notes but repeat them and repeat them. This is what I've been doing and  today it paid off in spades.

I knew that my own tendency to have pain in my left hip was most likely due to an elusive "something" that isn't quite right in the right side of my body. I've also noticed that the space between my right great and second toes is wider than the same space on the left side. I won't outline each deviation but there are other subtle imbalances between right and left and it's all tied together. Today I was able to see this, very much like one of those flip books where you flip the pages and the drawings appear as animation. How cool is that?

There's still a few timings I'm not sure of, like does my right foot probate slightly in response to my my knee rolling medially in response to the weak lateral muscles of my hip rolling inward or does the foot lead the entire deviation. (Right now my money's on the hip leading the parade.)

I also figured out that a simple shift in weight distribution leading to an alteration in muscle activation is why my right upper anterior thigh is bigger than the left.

So how does understanding my wonky right side help your pain? In addition to what I learned about my body today I also now know some important questions to ask as I have clients demonstrate certain movements. What YOU are feeling as I watch you load your body in different ways  is every bit as important as what I am seeing. I also need to correlate what I'm seeing and what you're feeling to the symmetry or more likely, asymmetry between right and left, front and backs sides of your body in response your individual movement loads.

Thanks to my clients who've allowed me to put them through movement assessment along with targeted stretches and exercises prior to hitting the massage table. It's been so much more beneficial than simple massage or stretching and exercise would be alone.

I'll be announcing a special for May that makes use of this type of combined session.

Saturday, April 25, 2015

More on why I'm questioning traditional exercise

THIS BLOG POST written by a Katy Bowman certified RES does an excellent job of outlining Katy's beliefs around movement, misalignment and health.

The information it contains also provides a window into my increasing uneasiness with the "Exercise Prescription" that's commonly doled out to heart patients, those who have high blood pressure, need to lose weight, all of us really! In fact, I can't believe no one has deeply examined and questioned this one hour a day thing before!

Teresa Tapp uses the analogy of a kinked hose and her method is designed to unkink the body. She was also the first person I'm aware of who advocated doing your postural/alignment work - get in, get out then go for a walk, garden, hike, move and enjoy that movement!

Sadly it was a message many of us were not ready to hear. We were so busy with our puke in a bucket tough, longer is better, I'm advanced, I need my endorphins workouts that, while we loved the T-Tapp workout we took it to extremes. <slapping my own forehead and repeating 10 times, if some is good more isn't necessarily better. If some is good....>

Coming back to clarify, if you are a heart patient or your doctor has told you to exercise please don't think I'm telling you to ignore that advice. Just don't accept it as some magical 45-60 minute thing that's going to make it all better. Adding more natural movements and seeking to realign your body is going to make you feel so much more alive if you add it to that prescribed exercise. And whatever you do don't ignore the power of diet! Check out this webinar. The exercise recommendations are typical except for the addition of yoga but it still shows that lifestyle change is where it's at.

The Transformative Power of Comprehensive Lifestyle Changes from Healthways on Vimeo.

One thing I think we did get right is our desire for variety. But I'll talk about that in another post.

Thursday, April 23, 2015

Fix Your Feet - Katy Bowman

In THIS post I reviewed the book. Whole Body Barefoot, by Katy Bowman. I also promised reviews on the DVDS I use.

 FIX YOUR FEET with Katy Bowman, M.S. is one such DVD. That link Will take you to Amazon where you can read 7 additional reviews.
You can purchase the DVD on Katy's site.

She's running a special right now and you can get this DVD for free.
Order any DVD or stretching dome and get a free Fix Your Feet DVD when you order from the Aligned and Well store! Put a copy of Fix Your Feet and any other DVDs or dome your cart (you can shop here: click) and use this code at checkout: fixfeet

This DVD is part of the Aligned and Well DVD series. It isn't your typical follow the instructor video. It's extremely well chaptered as are
all of her DVDS. The chapters are as follows:
1. Play all
2. Meet the scientist
3. A biomechanical diagnosis: your pain 101
4. RX .....ercises: Prescription Exercises
5. The Biomechanical Prognosis: Change your habits
6. Body Mechanics: Human Physics 101
7. More: The Store, RX...ercise print out, more DVDs, sign up for newsletter, blog...

In short, the chapters allow you to meet Katy, understand the problems that cause pain, learn simple exercises that will not only benefit your feet but also improve overall alignment, gives you lifestyle changes that will further assist you in relieving pain and improving your alignment and finally provides an overview of Katy's scientifically based concept of body movement, health and how the two are interrelated. Personally, I think that this last chapter is worth the price of the DVD.

The exercises are deceiving in their simplicity. I can imagine boos and hisses from the "puke in a bucket, I'm advanced" gang. I'm going to tell you if you spend time in shoes these exercises, simple as they may be, are not too easy for you. Pay careful attention to set up, don't jump out of the stretch too quickly and you will be surprised.

As each exercise is introduced an explanation of why this exercise will benefit your feet is displayed upon the screen and information along with stretch hold times and frequency. Katy further expands upon this as she guides you into each exercise. Rather than simply guiding you through the exercises she is educating you about your body and why the exercises are important. I really like this.

This DVD contains 5 RX...ercises. You can choose among them or play them all. If you do them all for the amount of time suggested you WILL feel a difference! The DVD also contains a printable PDF of the RX...exercises. This is a great time saver once you know the exercises but still need cues.

Time and time again I've mentioned that I feel that our feet are so important to our alignment. Our feet are our foundation. This inexpensive DVD provides 5 simple exercises along with education on why these exercises will benefit both your feet and your alignment. I wholeheartedly recommend it to you no matter how you use your feet.

Wednesday, April 22, 2015

Free Nutritarian Cooking Show

If you're curious about the types of foods a Vegan Nutritarian can eat THIS FREE COOKING SHOW will provide you with a variety of recipes.

Please note that the recipes make 4-6 servings so what looks like a lot of nuts and dates is really pretty much on plan.

OH! What is a nutritarian, you ask? A nutritarian is a person who chooses to follow Dr. Joel Fuhrman's Eat to Live eating plan/lifestyle. I linked to one of the dessert recipes below.

Tuesday, April 21, 2015

Somatic Education: Additional Resources

I'm sharing a list of additional Somatic Education resources as promised in THIS POST  and THIS follow up to it.

First and foremost is Martha Peterson's website. She offers DVDs and book/DVD bundles. I haven't seen her DVDs and therefore can't speak to their quality but if they are anything like her book I would imagine them to be high quality. She also has a YouTube Channel with a variety of short but helpful videos.

I also found THESE FREE AUDIO FILES. I'm honestly not sure how much help they are without a Feldenkrais book but I thought I'd include them.

THIS is a downloadable  file that is part of a Thomas Hannah lecture/training. I'm awaiting a used copy of one of his books and will access this download after I read it. Another YouTube Channel perhaps best explored once the Hannah book arrives.

I'll add this list as I discover new resources. Please feel free to add resources you're aware of in the comments section below.

Monday, April 20, 2015

Somatic Education: Yummy Yoga

I talked about Somatic Education in THIS post. I came upon Yummy Yoga in my search for an affordable follow along DVD demonstration of Somatic Education Movements. Christmas Rypins has done a very nice job on this DVD.

The DVD was released in 2004 but still does a nice job of guiding you through the movements. Participants are positioned in a large circle. I thought this was potentially confusing but this turned out to be a non-issue in the actual doing of the DVD. I had read earlier reviews, which stated that the DVD is not chaptered. Happily this turned out to be untrue for me and my DVD was well chaptered.

The DVD contains chapters for both play and scene selection. Scene selection is further divided into:
1. What is somatic movement?
2. Somatic for the lower body
3. Seaweed legs
4. Upper Body
5. Relaxation
6. Resources and Credits

Upper and lover body segments are approximately 20 minutes each. Seaweed legs is demonstrated (it's part of the lower body segment) and we are told we can opt to continue the movement for longer. Relaxation is progressive in nature and I believe around 5 but not more than 10 minutes. Sorry, I was too busy relaxing to note the time. :)

This DVD is a great adjunct for the book I reviewed yesterday. I think this DVD is a great way to get in touch with your sense of proprioception.

As I mentioned in my previous post, linked to above, I believe that Somatic Education could be a great adjunct for those in chronic pain but also anyone studying an exercise method (T-Tapp, Barre, Ballet), form of movement (Ballet or other dance), or sports activity (competitive or not) where there is an emphasis on coordination. This could be especially true for the person who has always felt like uncoordinated.

Tomorrow I'll review a few additional resources.

Sunday, April 19, 2015

Somatic Education

My plan for this post was to begin with a definition of the term Somatic Education. It's not an easy term to define! Thomas Hanna, PhD (1928-1990) combined movement education with neurophysology to create Hannah Somatic Education. He created the method while practicing the techniques of Moshe Feldenkrais.

Long story short and probably inadequate, Somatic Education recognizes that, in chronic pain syndromes, the brain may be essentially locking the muscles in painful contraction. Retrain the brain/muscle connection and you can release the pain. (If you're a practitioner and would like to correct my definition please feel free to do so in the comments area.) The movements are slow and mindful, though not necessarily easy. Yet they are not difficult in a muscle straining, pushup, pull up way but rather more of a pat your head while rubbing your tummy way.

New versions of this technique have popped up and they honestly, were too pricey for me to consider purchasing in order to review. Hannah's works are notable for being a really technical read and the pictures of the exercises are dark and difficult to see. This is especially true of the kindle version of one of his often recommended books, which I immediately returned. I went looking for something more accessible.

I found it in the book, Move Without Pain by Martha Peterson,  a certified Hannah Somatic Educator. With this book Peterson makes Somatic Education accessible to the lay person. She introduces three reflexes, postural patterns if you will, and explains the pain syndromes that can arise from them. Her explanation of my thrust ribs pattern was eerily but totally on the money. Peterson then methodically and clearly demonstrates Somatic Education Movements that can be used to reduce or eliminate the pain created by these reflexes. Finally, she provides sample routines running between 5 and 60 minutes. There is also a list of resource websites and book at the back of the book. The book is a very affordable, complete package for those who can work from a book.

I do recognize that working from a book isn't best for all of us. For that reason I also went looking for an affordable DVD, which I'll review tomorrow.

I believe that Somatic Education could be a great adjunct for those in chronic pain but also anyone studying an exercise method (T-Tapp, Barre, Ballet), form of movement (Ballet or other dance), or sports activity (competitive or not) where there is an emphasis on coordination. This could be especially true for the person who has always felt like uncoordinated.