Body IQ Life Weekly Update 6/20/15

Updates from Body IQ Life

Hello Everyone!

Ask Kami in the boutique to assist you with creating your next  "make and take away" experience from our new DOTERRA ESSENTIALS OILS BAR. She will also assist you in identifying which oils are best for you.

Best product for summer take away... DoTerra Terra Shield (natural bug repellent).Come in to make a scrub, scented roll on or spray for your summer time use.

Borough Pilates Class is being held at the studio, as well as Sunrise Yoga. Call studio to reserve.  

Kathy Lupinacci is now available for session time on Monday, Wednesday & Thursdays 3 pm to 6pm.

All of our services require advanced registration however, we will never turn you away if you show up to a session time unreserved.
 
Please let us know how we are doing with our services by going on line to our Facebook page. Like us at www.facebook.com/bodyiqlife and /or write a review.

We appreciate your support and wish you a happy and healthy summer season.
                                                                   All the Best  
                                                                   Janine


Featured Events


Therapeutic Ball Work
Fee: $35
June 27th 9:00am

Please click on this link for more information
Meditation and Take Away Event
July 13th 5:30-7pm


SUMMER PROMOTION!
Sign up for a doTerra account and you can earn a free Pilates session or massage
. You can also earn another free service when you recommend a friend and they sign up for an account. Accounts are simple and we will evenmanage it for you, it's a great way to earn free oils!

When you choose dōTERRA®, you are choosing essential oils gently and carefully distilled from plants that have been patiently harvested at the perfect moment by experienced growers from around the world for ideal extract composition and efficacy. Each dōTERRA essential oil is also carefully and thoroughly tested using the strict CPTG Certified Pure Therapeutic Grade® quality protocol.

15% off all DoTerra Essential Oils in stock for Summer.

Free Roll on Bottle with Purchase of TerraShield. 

Click Here for More Information on doTerra


Click on this link to for more information
New Summer Pilates & Yoga
Small Group Sessions!

 


COMING SOON TO THE BOUTIQUE!

Simply Noelle & Three Dots will be arriving in the Boutique this Summer.

Keep your eye out for our Special Pre-sell Event in July!


Your next order for Short & Sweet...

Home baked cookies and other sweet treats including; flour less brownies, oatmeal breakfast cookies, granola, are just some of the things we carry on a regular basis at Body IQ Life. 

Donna brings fresh treats every Monday & Wednesday. Special orders are available a week in advance.  Please click on the cookie bag to view menu.


 10% off sale for Summer

Summer Special $10 Off

Hale and Hearty will still be available throughout the summer, with many delicious chilled soups to choose from. If you are interested contact us and we can send you the list of available soups. 
 


HOST AN INVITATION ONLY EVENT 
AT BODY IQ ESSENTIALS


Body IQ Essentials Boutique is a great place to host your next invitation only event.  Come and spend the day or the morning and let us personalize your event to fit your event goal. Whether corporate wellness or friends and family crafting or wellness gathering. Activities to include are exercise, meditation,  E-motion painting or jewelry making, Do Terra make and take away and spa services such as herbal foot bath, reflexology or massage. Gather your friends or family and we'll help you relax, enjoy & share time. Catering is available. Contact the Boutique at 717-412-4195 to plan your next event. 

Look for our Ad in Natural Awakenings Magazine to receive a discount on a future service!

Our Referral Program is a great way to earn back credit to your account...When you refer a friend, and they purchase session time at the studio...You will receive a $50 credit on your account. It is our way to say thank you for your loyalty.


Facebook           Website            Email

TerraShield All Natural Insect Repellent

TerraShield

 

doTerra’s TerraShieldAn All-Natural insect repellent! This essential oil is for everyday use in the summer. Whether you are biking, hiking, gardening or going for a late night walk, use Terrashield to keep you free of bug bites.  

A proprietary blend of Skimmia Laureola, Catnip Plant, Amyris Bark, African Sandalwood, Cabrueva Balsam, Wild Orange Peel, White Fir Needle, Cedarwood, Citronella Herb, Eucalyptus Leaf/Stem, Hawaiian Sandalwood, Genet Absolute, and Rose Flower essential oils in a base of Fractionated Coconut Oil. Helps keep you protected for up to 6 hours at a time.

AVAILABLE at the essential oils bar at Body IQ Essentials. Stop in today to create a roll on for easy use in the upcoming months.

Find out more about how you can earn 25% off doTerra oils in store, by setting up an appointment with Kami today. 717-412-4195

Body IQ Life Newsletter 6/8/15

Update from Body IQ Life

Body IQ Life & Essentials Boutique....2208 Market Street    Camp Hill, Pa 17011

 


 

Featured Event

Gather your friends and stop by Body IQ Essentials Boutique During the Month of June to make your own takeaway product.

Make an exfoliating sugar or salt scrub, uplifting cooling facial spray for summer or roller ball blend using any one of our single or blended oils. Week Day hours for drop in are Wednesday, Thursday between 3 pm and 8 pm or Saturday between 11 am and 4 pm. 

Or attend our one of our Open House Events scheduled on June  15th, 17th or 18th to make a takeaway and to learn more about how to use DoTerra Essential Oils in your life for improved health & wellness.  

Click Here to See Other Upcoming Events

FEATURED IN BOUTIQUE FOR SUMMER!



Elizabeth W has arrived in the Boutique!
Stop in during your next visit and receive 10% off  new products including the fresh scent of Vetiver petit parfum, body lotion& bath for summer,  lavender scented drawer liners & more!


  

Need socks for your next Pilates Session?  New Spring/Summer designs are in the Boutique.  Buy one pair and receive 2nd pair 1/2 off  all patterns, styles & colors.


 

Ask us how you can sign up through the boutique to become a Preferred Customer and receive 25% off all
Do Terra products. 

Make your own bug repellent with Terra Shield. Great for gardeners, hikers and nature enthusiasts to protect from bug bites. Sign up for our next make and take away event June 15th, 17th or 18th.

 

When you choose dōTERRA®, you are choosing essential oils gently and carefully distilled from plants that have been patiently harvested at the perfect moment by experienced growers from around the world for ideal extract composition and efficacy. Each dōTERRA essential oil is also carefully and thoroughly tested using the strict CPTG Certified Pure Therapeutic Grade® quality protocol.
 

15% off all DoTerra Essential Oils in stock for June.

Free Roll on Bottle with Purchase.

Click Here for More Information on doTerra


 

 10% off sale for June

 



Home baked cookies and other sweet treats including; flour less brownies, oatmeal breakfast cookies, granola, are just some of the things we carry on a regular basis at Body IQ Life. 

Donna brings fresh treats every Monday. Special orders are available a week in advance. 


$10. off all soups for Summer.
 

Hale and Hearty Soups was founded in 1996, with the mission of bringing hearty, high quality, made from scratch comfort food to hungry, busy people.

Orders are Due: Wednesday 6/10/15 by noon!
Pickup: Tuesday 6/16/15

 

Click Here to See Available Soups for Purchase

 


HOST AN INVITATION ONLY EVENT 
AT BODY IQ ESSENTIALS


Body IQ Essentials Boutique is a great place to host your next invitation only event.  Come and spend the day or the morning and let us personalize your event to fit your event goal. Whether corporate wellness or friends and family crafting or wellness gathering. Activities to include are exercise, meditation,  E-motion painting or jewelry making, Do Terra make and take away and spa services - herbal foot bath, reflexology or therapeutic massage. Gather your friends or family and we'll help you relax, enjoy & share time. Catering is available. Contact the Boutique at 717-412-4195 to plan your next event. 


 

 

Look for our Ad in Natural Awakenings Magazine to receive a discount on a future service!

 

Copyright © 2015 Body IQ Life, All rights reserved.




 

12 Week Pilates Class

Janine a second generation, NYC Certified Pilates Teacher, Exercise Physiologist and Licensed Massage Therapist at Body IQ Life Essentials in Camp Hill. A recent transplant from Center City Philadelphia; Janine has devoted the last 30 years to the practice and study of both traditional and alternative healing therapies for the mind-body.

Pilates is a corrective exercise method that offers both shape and shifting exercise coordination and overall posture. Join Janine on Wednesday mornings at 8am for twelve weeks to learn the basics of this whole body workout for your body. learn how to use Body IQ Pilates as a tool for wellness to help improve your over mind/body health. Bring a mat, towel and water. All levels welcome. Space is limited so register early! 

If you have questions feel free to call Janine at 717-903-3760

Time: 8-8:50 AM

Dates: Wednesdays, February 25-May 13 (12 Weeks)

Location: 2145 Walnut St, Camp Hill; In the Community Room

Cost: $10 resident / $15 non-resident

 

Happy New Year!

Hello Supporters of Body IQ Life!

 

A small note…

with a

 

HUG

and a

 

THANK

 

YOU

from the bottom of my heart.

 

For your gifts,

well wishing, referrals,

patronage & support.

 

Happy New Year!

 

Wishing you joy and

health!

Grand Opening Celebration

FOR IMMEDIATE RELEASE

GRAND OPENING

BODY IQ LIFE & IQ ESSENTIALS
NOVEMBER 22nd & 23rd

2208 Market Street    Camp Hill, Pa. 17011   717-903-3760 or www.bodyiqlife.com                                                                                   

Janine Galati owns and operates Body IQ Life & IQ Essentials Boutique, located in the heart of Camp Hill at 2208 Market Street. She opened her business in the Borough two year ago and has recently expanded and re-branded. Grand Opening Weekend is November 22nd and 23rd – 11 am to 4 pm

Janine is an Exercise Physiologist & Licensed Massage Therapist. She is a second generation, Romana Certified, Pilates Teacher, who has devoted the last 25 years to the practice and study of both traditional and alternative healing therapies for the mind-body. Her focus is on mind-body exercise training, orthopedic bodywork/massage & nutritional wellness.

Her story reveals the passion, training, experience and expertise she brings to her work.  A Philadelphia native, Janine was completely devoted to ballet until she was 25, dancing 6 hours day, 5days a week prior to and during her college years. After obtaining her degree in sports medicine at Temple University she “wanted to cure the world.” In pursuit to her path in medicine - orthopedic surgery was her interest - she sustained a spinal injury while rowing on the Schuylkill River - a part time passion. She was advised that surgery was her only mans to relief, but she decided that there had to be a better way. So, upon the advice of a dancer teacher and after seeking advice from a doctor/adviser at the medical college she had been planning to attend, she decided to make a small diversion in her career path and go in search of alternative, non-surgical intervention to help her back pain. This is when she met her teacher and mentor Romana Kryzanowska, and the course of her life and career path as a Pilates Teacher began.

For those of you who have heard of Pilates, but don’t k now what it is, it is a form of corrective exercise developed in the 1930-40’s by Joseph Pilates, a German-born immigrant and inventor. The Pilates Method utilizes specially designed machines to help with body alignment, strength, flexibility, and balance. This exercise form helps relieve back pain and joint stress, stretches and tones muscle, leaving the body feeling lighter, more energized and better aligned.                            

 So in 1990, when step aerobics was all the rage...Janine opened Philadelphia’s first Pilates Studio around Rittenhouse Square in Philadelphia. Word of her skill and the new exercise form spread, and over 15 years she grew her studio to eventually seeing 500 clients per week through classes, private training and specialized workshops. People who knew her work, including concierges at the nearby hotels, would send visiting celebrities to her including Toni Collette, Brice Howard and many others. Her clients included a long list of athletes, coaches and the like, such as Pat Riley, Martina Navratilova and Pat Croce (who said of Janine that she “worked miracles on him”). She also did a lot of work with patients referred by orthopedic surgeons. In 2009 a move and a marriage brought her here. When she decided to create a business, she knew she wanted to be in Camp Hill - it reminds her of Chestnut Hill in Philadelphia “such a great feeling.”                                    

Her studio is fully equipped with Pilates Equipment, Massage area and cardio equipment. There are various exercise machines, but this is not your typical gym - it’s a very relaxing environment. Janine, describes her studio as “an Exercise Boutique that focuses on total health and wellness for a new age in Health Maintenance-Personal Health Care.”  She offers personalized Pilates & Corrective Exercise Training, along with lifestyle maintenance services such as therapeutic massage, cardio-conditioning and nutritional consults.                                                  Additional mind-body services since the expansion are: Aerial Fusion – a blending of Aerial Yoga/Restorative Pilates; Painting Classes & workshops: Creative Writing Workshops; and Jewelry making workshops. There is also a small Retail Boutique which carries self-care products: like Votivo scented candles, Provence Santé body care products, DoTerra Essential Oils, Nicobella Spa Chocolates, Yoga & Meditation Props, Homeopathic Remedies and Herbal Foot baths for relaxation and foot care. Body IQ Life is “a small niche for busy over-achievers and baby boomers in pursuit of personalized services for health maintenance and total lifestyle makeover.” Session time can be purchased in single session or group packages. All services are by reservation.

Body IQ Life offers 30 minute complimentary evaluation in the Boutique.  Stop by for a visit and schedule time with a wellness consultant.
Janine Galati can be contacted at 717-903-3760 or for more information go to the website: www.bodyiqlife.com

 

Mind Your Body

Mind Your Body

Bring your mind to your body to see what you find

Bring your mind to your body and take care in kind

Your memory best when all is at rest.

Your muscles work best when life has less stress.

As far as your chemistry and all that is you.

You get what you need from good food through and through.

The Itty-Bitty Diet & Exercise Game

The Itty-Bitty Diet & Exercise Game

WE ARE becoming soft, literally and figuratively of mind, body and maybe even of spirit…SOFT. How did we get this way?

At what point in our history as Americans did it become okay to abandon ship? By ship I mean “THE BOD”, that vessel that carries around your head all day long…

Check out THE CDC’S website, there’s a FAT MAP; it indicates Pennsylvania as one of the fattest states in the union, only to be out done by the fatties in the southern states of
Alabama, Mississippi and Tennessee. We consume more food now, per person than at any other point in the history of the world and we are less physically active as a culture than ever before.

“By the time we reach 65 years of age most people are clinically obese and have lost 40%
of their muscle mass and suffer from de-enervation from chronic under use,” says PhD Exercise Physiologist, Greg Ellis. 

For decades the Exercise & Diet industries have been screaming to get our attention….

These industries have grown into multi billion dollar industries trying to entice, motivate and turn us on to the benefits of regular exercise and healthful eating. They have us running, jumping, shaking and boxing our way begrudgingly to our next pre-packaged meal. Hello...Have you been to LA Fitness or PSC… A smorgasbord for exercisers -- all formatted to meet your nanno-second, automated attention span. But the only smorgasbords most still seem to frequent more than the gym is the buffet table x 2. 

It’s the itty bitty diet and exercise game and it goes like this…

You join the gym, go 3 to 4 days a week in the beginning, maybe you even hire a personal trainer for extra motivation; then as the weeks or months go by you begin to realize that there is no quick fix for keeping the “bod” in shape without paying close attention to the four letter F word: FOOD.

Staying FIT takes time, hard work, and attention to the c word: COMMITMENT. 

Industrialization & automation while revolutionizing the pace and direction of present day culture, seems to have morphed our nature as natural movers to an evolutionary standstill. We have become addicted to the immediate gratification that FOOD provides while overlooking the biohazard of CLINICAL OBESITY (when body fat count 30% or above).
Successes and failures around diet and exercise revolve around behavior and our willingness to modify what ever bad eating or exercise habits we form over time. Rather than give you list of things you need to change.

Begin by keeping a daily journal of what behaviors you engage in around diet and exercise today.  

BODY IQ RULE #1 To create lasting lifestyle change successfully, you must know where you’re starting point is in order to move forward. For the next 21 days keep a diet and exercise journal. How much food energy do you take in, in one day? How much energy do you spend in one day? If you are not sure how much energy you are spending or putting in go to FitDay.com for some assistance, where you can keep an on line journal for diet and exercise.

Next, identify what activity you love which involves purposeful movement, that engages all of your senses; that you can perform (or work up to performing) at least 30 minutes daily, that make you sweat and keep your heart rate elevated between 100- 110 bpms… 

FYI: Thermo-convection or SWEAT IS A DAILY BIOLOGICAL NEED. Sweating helps cool your brain for healthy optimal function. When you participate in daily exercise you will decrease your internal carbon foot print, purify your system and create sustainable energy for your future…

Finding Threshold Through The Practice of Yoga

FINDING THRESHOLD THROUGH THE PRACTICE OF YOGA

The practice of Yoga on a regular basis offers you the opportunity to have an experience with your body which transcends into the ethereal space between body and mind. In this space you are offered the opportunity to become a technician of the body and the movement of its various energies guided by breath, as well as master of your spirit; through the use of your breath you are weaving consciousness into the fabric of your being-- it is never the same practice twice.  It is like air travel, only you are traveling through time and space at a velocity and speed which is relative to your body’s internal mechanism, rather than one that is external to yourself; you become engulfed by the space around and become aware that there no beginning or end, only a continuous connection to all things.

The out come of this experience has the potential of introducing us to another level of existence, one in which better prepares us to take on the stresses of life and one that prepares us for the viewing the reality which lay ahead with greater accuracy.  Yoga, as well as any regular patterned movement practice which can take you to the threshold of where your mind and body converse, creates a readiness; a satisfaction for that inner longing of the spirit; satiety of mind and body, which seems to have many universal possibilities but only one true home within an individuals nature.

On Body IQ

ON BODY IQ

Lifestyle maintenance is a continuous challenge for Americans today. Just when you get use to something, it changes! Managing or balancing these changes is the only constant for most of us.

For some, it’s balancing the time crunch of a 9 to 5 existence, family time, self time, education and social responsibilities.

Let’s see...For others, there is diet and exercise…

Diet and Exercise...Diet and...

Oh, well you get the point.

However you choose to bring balance to your lifestyle, one thing is clear — you are what you eat, drink, sleep, think and breathe.

And while exercise is an essential component for building a healthy, balanced lifestyle;
in the hustle and bustle of our fast paced, super charged, cyber space, espresso buzzed lives; how can we prevent ourselves from getting caught up in the never ending cycle of the diet and exercise guessing game?

One minute, carbs are good, then bad; drink red wine, don’t; coffee, no coffee;chocolate or not; to supplement or not; to run, walk, jump, shake or slide or not…

Eeeks, no wonder we are sicker, fatter, more stressed out and sedentary than ever!

So, how do we know what’s good for us…? Who do we listen to?

How do we listen - to the do & don’ts for exercise, weight management and the power of next perfect pill?

While we all would like to think we can recognize good information from bad, we are bombarded with FACTIONS, (the hybrid of fact and fiction or partial truths); hence, the inspiration for my column on Body IQ. What is BODY IQ? How do you get it?

And, if you think you once had it, where did it go?

Body IQ is the process of learning how to listen to your internal body wisdom.

It is about personal self care, nature vs. nurture and honoring your individual nature.

It is an on going process that grows with you as you age; or not; it is your internal intuitive connection to what is appropriate for your individual needs.

I have spent the last two last decades teaching people how to take care of their bodies and helping develop Body IQ. Clients who come to me for exercise and bodywork ultimately end up talking about and asking advice about nutrition and/or a medical problem such as digestive problems, neurological issues, allergies, chronic headaches, inability to sleep or relax. You name it and I have helped people explore it. Building Better Body IQ is a natural outgrowth of my years in education, practice and study in the fields of Exercise Physiology and Human Movement Potential.

This column is about debunking the myths and fads which create a divide between you and your natural body wisdom; so that you no longer need to be dependent on a trend or a fad.

It is for all the weekend warriors, baby boomers who can’t keep up with the age related mind & body changes, yo-yo diet food junkies and all the in betweens who haven't quiet figured out how to balance the energy equation of feast vs. famine… Sloth vs. Richard Simons.

So stay tuned as I roll up my sleeves and interview the experts, wade through all the FACTIONS (half truths) and help you develop your Body IQ®.

 

HERE ARE SOME TOPICS ON MY HIT LIST FOR HELPING YOU BUILDING BETTER BODY IQ® . . .

  • The Itty-Bitty Diet & Exercise Game
  • Exercise & LSD
  • Balancing the Mind, Body & Spirit Challenge
  • Counting Your Blessings, One Bone at a Time.
  • Moving Through Life… One Beat at a Time
  • The New Aphrodisiac… Sexy, Smelly Sweat…
  • The Tired, The Needy, The Women of PMS
  • Food Profiling… Fact or Affliction

Movement Is Thought In Motion

Movement is thought in motion.


Body IQ
is a measure of how well we put thought into motion
physically, spiritually & psychologically.
It is a place from which higher thought can evolve.


Do You know Your Body iQ?


This Body iQ Blog is dedicated to collecting information about how body movement, exercise and repetitive patterned movement influences your thoughts or thinking...

Please share with me and my readers your opinion, personal experience or thoughts about this idea....

Do you think that exercise, patterned motion, or movement plays a role in the development of intelligence?

Do you think you can enhance intelligence through exercise or patterned movement?

Stay tuned to this Blog Spot for my weekly postings on this topic and more...


Love & Light
Janine G.

10 Tips for Waist Management

10 Tips for Waist Management

1. Cortisol, a hormone known for fat storage is highest in the morning. Eat a breakfast which is high in protein, low in carbs
2. Allot each meal to contain, 40-50% veggies, 20-30% protein,10-20%fat
3. Portion control- small portions
4. Make your last meal of the day the smallest.
5. Eat your late meal of the day before 7 p.m.
6. Structure your day to contain 2-3 main meals and 2 healthy snacks
7. Eat fruit daily…Fruit is fiber and Pectin, a natural enzyme aids in digestion.
8. Cut out soda or sugary soft drinks and juices or limit to 1 per day.
9. Digestion begins in the mouth. Chew each your food 30 to 40 times
10.Drink a minimum of 4 glasses of water per day


Building Better Body IQ for Waist Management

1. If you are interested in a basic, effective, weight management strategy but, are not necessarily interested in changing your diet yet… Try this for 30 days… Do not eat or drink (water is okay) past 7pm in the evening…Nothing…NADA… If you traditionally work out in the evening, arrange your last meal of the day at 5 or 6 at least 30 minutes before you workout.
Giving the body time to empty, especially during evening R&R and sleep, is a natural way to cleanse your body and stimulate your metabolism, as well as challenge your ability for self discipline.

2. If you are over 40 and fairly sedentary, aside from the 1 or 3 hours per week you put into the gym …Try this for 30 days… Set aside 30 minutes each morning, select an activity which you allow you to sweat and get your heart rate up to a sustainable 110 bpms, exercises your passion and increases your happiness factor. Sweating daily is important for healthy gland and organ function.

3. Deconstructing your work week is essential for de-stressing your body & mind. At the end of each work week, before cracking open the bubbly…Take the time to meditate on the people, places and events of the week. Find a quiet spot, a hammock, a corner of your garden, a quiet room. Remember all and with gratitude and make a separation and cut the fabric from work to play. Reflection feeds our intuition and prepares you for facing your future.

What You Need to Know About Exercise and LSD

What You Need to Know About Exercise and LSD

Boomers…The generation that said they would never get old…Defined by flower power, social change & getting blissed-out/peaced-out on Rock & Roll & LSD…

Cut to almost 50 years later, were flower power refers to caring for the garden and LSD no longer refers to the mind altering psychedelic drug known for expanding consciousness; but, to a very valuable exercise strategy- LSD- known for staving off the rigors of aging and helping with waist management.

LSD is an acronym which refers to – LONG –SLOW- DISTANCE; an exercise intensity which is known for stimulating maximum fat burning during exercise. The New York City Marathon on November 2nd , is a prime example of LSD; A sea of runners, barely at a running pace; all needing to go the distance; strategically pacing them selves for the finish. Life is like a marathon if you think about it…Creating sustainable energy for a balanced, active & healthy lifestyle requires the endurance of a marathon runner mind-body & spirit.

So, how do you begin to identify your target area of fat burning during aerobic exercise to that you can burn, burn, burn that fat, fat, fat…?

1. Identify your optimal aerobic fat burning intensity. Start by moving at a brisk pace. After about five minutes, try saying... "I am testing my heart & lungs in order to find the best intensity to burn fat." If you can say that easily, try singing your ABC’s. If you can talk and sing, increase your intensity. If you cannot talk easily (therefore not be able to sing either), you are exercising too hard (this is referred to as the Talk-Sing Test). The optimal level of intensity is one where, after about 5 minutes, you can talk but cannot sing.

FACT: The first 10-20 minutes (depending on your level of conditioning) of your aerobic exercise is the phase where your body is burning mostly carbohydrate and is converting fat. When you hit the phase of feeling energized; you are most likely burning mostly fat.

FACT: If your activity is a total of 40 minutes, you spent about half of the run burning fat and half burning mostly carbohydrate.

FACT: To burn fat during aerobic exercise, the intensity and duration of the exercise has to be just right. To low, no go; to high fat won’t fly. Walking two miles in thirty minutes three days per week reduces your risk of heart attack by 58%.


2. Plan on exercising a minimum of 30 minutes three to 5 days per week. The form of exercise is not as important as the intensity and duration. You could dance, cycle, walk, jog; use an elliptical, stair stepper or treadmill. For those who cannot jog or run due to joint problems, swimming is best.

3. Increase your intensity & duration each week for six weeks then take one week off. Your body needs brief periods of recovery. The benefit of exercise is the rest. During the rest period, your body replenishes its energy reserves and prepares itself for the next and more demanding session.

The higher your condition the quicker your transition to burning fat... This is because the enzymes you need increase in supply in response to your training. To get there, you must train often, understand when you switch from fat to carbohydrate and be prepared to put in the time.

For those over 40…Other factors to consider are Heart Rate & Blood Pressure.

FACT: THRR (TARGET HEART RATE RANGE) for burning fat is usually between 100-120BPMS. Blood Pressure - Systolic pressure (upper number) not going above 180; Diastolic pressure (lower number) not going above 90.

On Body IQ (Main Line Life Column)

ON BODY IQ
Main Line Life Column 12-18-08

MIND, BODY, SPIRIT CHALLENGE

It’s that time of year
A time to get clear
A time to take stock
of what’s far or near.

A time to look forward
A time to look back
at all that you’ve gained
or how you have slacked

A year in review
Decide what to do
Its time to take shape
It’s never too late.

So…Deck the halls, storm the malls, eat, drink and get merrily overstuffed. It’s time for the once a year ritual we westerners engage in THE NEW YEARS RESOLUTION…

What is it about the coming of a new year which causes us to become reflective? So inspired to wipe the slate clean, remove all the dead, unwanted clutter and excess from our lives and strive to become anew..? How can I inspire you to get the most from your new years resolutions…? And then I thought of it…Sadhana (Sa-da-na).

Sadhana is an ancient spiritual tradition practiced in the East. It is a practice used for shaping or re-shaping consciousness, reaffirming your commitment to your self, your family or to what you cherish most. 

Sadhana literally means endeavoring to obtain a particular result.

It is a daily practice where you challenge yourself to focus on a particular activity which engages you mind, body & spirit. It is your personal individual effort to expand your connection to yourself and to all around you. 


Here are the basics…

Sadhana contain 3 aspects or elements.

Choice-Choose a practice

You may already be doing Sadhana and not be aware. Or you may be engaged in a daily ritual and feel a need to bring more meaning to it. Whether you choose: a long hike, a martial art, swimming, using restraint and the dinner table...Your Sadhana is to enrich you, enhance your senses, fulfill a part of you which makes you feel connected to all around you. So, ask yourself a simple question or two… What is missing from my life? What activity or practice, done on a daily basis would benefit me and my life most mind, body & spirit? Keep a journal and work through your questions, one Sadhana at a time.

 

Commitment - Be regular at this practice

When choosing your Sadhana, select something which you can perform or practice mindfully every day. Define a time period (how many days) which you would like to dedicate this particular Sadhana. If you are choosing a Sadhana to change a behavior…Just keep in mind that it takes 90 days to effect a behavior pattern and a full year to incorporate it fully into our life…The “C” word is difficult for most of us when it comes to doing something for ourselves. So be clear about what you are committing to…You can do many Sadhana’s throughout the year or your life.

Create a Sadhana for your family, something which will enhance your closeness as a family unit.

 

Aspiration-Conscious or mindful intention 

This is probably the most essential aspect of Sadhana. What you do with your mind or thinking, you do with your body and spirit….Let me rephrase. The kind of thoughts you hold in your head during any moment of your day, defines that moment… This means if you engage in an activity with resentment, displeasure or half hearted or because you have to do it…You will not get the results you are seeking. Having the ability to control your thinking is essential to producing results. This is one reason so many people flock to yoga and meditation classes. Participants walk away from these experiences remarking how relaxed they feel. But in actuality, the value of all their effort is a focused and controlled intention and state of mind.

 

HERE IS YOUR 2009 BODY IQ MIND BODY SPIRIT CHALLENGE…

For 108 days straight…
Commit to a practice of something which will impact your life or lifestyle in a proactive way. Choose a practice which will sharpen your thinking, tune up your body and elevate your spirit.