This week is week #2 in my weekly core exercise series.
Here is your next exercise - the stability ball sit up/crunch, as well as an extra video to answer some of your questions you have had about how often to do these exercises to see the best results.
Enjoy!
EXTRA TIPS VIDEO
Let me know if you have any questions by emailing or calling me at 949-940-0399.
Here’s to your health-filled transformational success!
Tuesday, August 25th, 2009
Today I am kicking off what could be the first day of the rest of your life with an exciting weekly core training exercise video series. Here is the intro and week 1’s first exercise. I am pumped and excited to see how this can support you in experiencing all of the benefits that I have experienced over the years.
Enjoy and share with anyone you like!
CORE TRAINING INTRO VIDEO
EXERCISE #1 - STABILITY BALL PUSH UPS
Monday, August 17th, 2009
A new Tai Chi class is being offered at Saddleback College this semester featuring Chen Style Tai Chi, the same style that Danny Dreyer talks about in his book Chi Running. I myself do not teach this style of running and have been looking for experts on the topic. I have found one through this class and wanted to share it with you.
Studying the ancient art of Tai Chi with George Xu completely transformed the way that Danny Dreyer approached his running regime. After incorporating the Tai Chi principles that Danny learned from George Xu, Danny was able to run distances more quickly, effortlessly and injury free.
These same basic Tai Chi principles will be incorporated in the Chen Style class beginning at Saddleback College Tuesday, August 25th, taught by Master Trainer Troyce Thome. Troyce has studied with Chen Bing, nephew of Chen Xiao Wang the standard bearer for the Chen family Tai Chi. For more information on Chen Bing go to www.chenbing.org for more information on Troyce Thome go to www.taichiforhealth.net
For more information about the upcoming class go to: www.saddleback.edu look under fall schedule Kinesiology Individual Fitness (KNES 29) ticket # 23770A
The class is held Tuesday evenings from 7:00 – 8:50 PM
For more information please contact Troyce at tthomer@gmail.com
Below are a few notes from Chi Running
Qi Gong Theory is used to increase the power and efficiency of the muscles
The mind (yi) is used to lead the chi (qi) to the muscles to energize them so that they function more efficiently
Engaging the mind that is generated from clear thinking. Clear thinking is key to any endeavor whether a mental task such as a chess game or running a marathon. Keep the mind engaged in mindful movement.
Tai Chi uses the breath to focus the mind. The breath should be long and slow, slender and deep. Try breathing all the way down to the lower dantain (lower abdominal area)
Chi running represents a way to move your body by mental focus and relaxation instead of muscle power
Work to build presence
It is through conscious action and understanding that we can become masters of our bodies and ourselves
Chi Running creates a sense of power and connection, it relies on inner focus and technique
Learning how to listen to your body
Learning how to sense your actions and recognizing the results of those actions and how to learn from what you do and how you feel.
A focused and energetic relationship with your body
Mindful, quiet and energetic all at the same time.
Monday, August 17th, 2009
For those of you that don’t know, my second book came out recently. I contributed a chapter entitled, “Thank God My Friend Died Of Cancer”, in a book series, entitled, “Thank God I…..” You can learn more at the website: http://www.thankgodi.com/127.html
And now there is some exciting news from my publisher!
A leading online publisher in the personal development industry has decided to totally give away 5,000 copies of their best-selling Thank God I…® books to help provide encouragement and inspiration to the public in light of today’s tumultuous times.
New York, NY, August 7, 2009 – Inspired Authors, LLC aka Thank God I…® share their “answers” to peace and fulfillment in a day and age where many people are experiencing crippling personal and spiritual events through their best-selling Thank God I…® book series .
In the series, there are some “superstars” and/or “celebrities” (such as Jack Canfield and Mark Victor Hansen of Chicken Soup For The Soul; Mabel Katz, Dr. Joe Vitale, Dr. John Demartini, and Dr. Barbara DeAngelis) side-by-side with “everyday, ordinary, individuals” sharing their personal – albeit sometimes hard to read – stories of finding triumph and peace over and within adversity. They share with sometimes excruciating, but always “touching”, detail how they were able to come back from some of life’s worst tragedies to reach a place of appreciation and even gratitude for the subsequent inspired results those events instigated in their lives.
Some of the individual story titles include: “Thank God I Was Raped”, “Thank God I Have Herpes” and “Thank God I Have Cancer”.
Some people view these stories and/or their titles as ‘controversial’. But according to CEO, Founder of Thank God I…®, and Personal Development “Guru” John Castagnini, “All of us experience life’s hardships. We just don’t necessarily talk about them and we put “levels” on those difficulties as in ‘I’m glad that didn’t/doesn’t happen to me’. But there is really no difference. Within each and every tragedy of any kind that an individual experiences, our greatest strengths can already be – and not have to “become” – our greatest triumphs. Believe it or not, every one of us – if you look deep inside – has an inspired story to share with the world. Each person is a unique gift waiting to be unwrapped.”
Of course, there are critics of the series who equate its concepts of “gratitude” and “inspiration” to the recent, highly-debated, mass phenomena of “The Secret”.
About this comparison, Castagnini says, “We definitely want to thank “The Secret” for some of the genius it shared and the awareness it sparked around the world about these basic concepts. However, the last time I checked the magnet, “like” charges DO NOT attract “like” charges. “Opposite” charges attract opposite charges period. At Thank God I…® we are inspired to finally share the REAL truth about the Law of Attraction. If you’re ready.”
So why give away these books for free?
“It’s simple,” says Castagnini, “there is one, primary, driving, reason behind this give-away: it is only in giving that you are able to receive. We at Thank God I…® believe that by altruistically helping people with the challenges and struggles they are facing, through showing, sharing and teaching them how to rise above them, our company will continue to be blessed in many amazing ways.
Remember, there are only 5,000 free copies of Thank God I…® Volume 1 & 2 available in this give-away at http://www.ThankGodI.com/freebook.html. If you are one of the first 5,000 on this giveaway site, you are sure to get a lot of interesting – and potentially controversial – information to consider.
For more info about the company, visit Thank God I…® where they will present you with their version of the real truth about using gratitude and the law of attraction to get the worth, wealth and wisdom you are striving for you in your life. The Thank God I…® website can be found at http://www.thankgodi.com/127.html
Here’s to your personal growth and development journey! Let me know if I can be of service.
Yours in Transformational Success,
Lois Tiedemann Koffi
949-940-0399
Saturday, August 8th, 2009
What do Tiger Woods and Venus/Serena Williams have in common?
Besides virtually winning nearly every competition they enter, they have strong, powerful and stable core strength. Tiger Woods himself practices only twice per week on his golf game and more times on strengthening/maintaining his core.
What does that say about the power of core training?
“But,” you might be saying, “what if I am not Tiger Woods or Venus or Serena?”
“What if I am not going out to play PGA Championships or playing in Wimbledon or French Open Tennis Championships? What’s the point in doing core training myself?”
Great question!
I am not doing either of those things myself, in fact right now I am not even competing in triathlons or marathons like I used to - I’m simply a Mom who is bouncing back after having a baby less than 5 months ago…..however, if you, like me, are excited or intrigued by any of the benefits of core work on this list below then you might be interested in learning more about what core training can do for you!
BENEFITS OF CORE TRAINING
I am offering, for a limited time, five free sessions to the first five people that want to see the benefits of what at least one session can do for you (and yes, just one session can start you on that path to a new, healthier you!)
If you have never done any core work, then do yourself a favor and give it a shot! It could change your life! And I don’t say that lightly. If you really know me, there are few things that I get this excited and “evangelistic” about.
If you have done core work before, I guarantee you that you’ve never seen some of the stuff I can do with you. Nowhere else in California is there anyone that does this same workout with you that I will do. No gym or trainer is set up with the same equipment and workout - guaranteed! If you do the workout and find out differently, let me know!
Contact me TODAY if you want to be one of the first to start the journey to wellness and excellence in fitness.
“You don’t have to be great to start, you do get to start to be great!”
Here’s to your success!
Lois Tiedemann Koffi
949-940-0399
Monday, August 3rd, 2009
This weekend my marathon training class/runnng club ran hills in preparation for their Long Beach Marathon.
What is the importance of running hills? Why should you have it as part of your training regimen? Even if your upcoming race is flat?
Here are all the reasons why!
We run hills because……
· They create a strength training workout for your lower extremity – you don’t need lower body weight workouts if you do hills once/twice per week – you could do this in lieu of speed work and/or tempo running day. Hills work on all opposing muscle groups and can really balance you out. Hills will also tell you where you are week – for example, if your knees hurt (on the top), more than likely your hamstrings are weaker than your quadriceps muscles and your body is overcompensating for that.
· They help you focus on your form. Hills will keep you honest, because if you lean too far forward or back, then you’ll find yourself straining your neck/back and not being able to breathe fully. Focus on the hill ahead of you by looking up, breathing fully, be slightly bent at the waist, fully swing your arms to increase momentum. Keep a strong core with focusing on bringing your navel (belly button) back toward your spine as often as you consciously can do so.
Also, shorten your stride both up and down the hill. Don’t allow yourself on the way down to get caught up in the inertia/gravity’s pull on bringing your legs down too fast, thus lengthening your stride. Doing this can injure your knees and hamstrings.
As another option to safeguarding your knees, you can run down the hill backwards if need be – to lessen the impact/pounding on your knees.
Lastly, whether you use a heel-first strike or mid-foot strike first is up to you. There are theories around either one, the most important things is to find which one feels more comfortable and hurts you the least! Good running biomechanics will help balance your
· Strengthens cardio capacity – why Kenyans do so well, besides training at high altitude in the mountains, is this reason. You find yourself having to really work on your breathing, even slowing down (which is a good thing) to catch your breath and lower your heart rate. You can revert to poor training if you attack hills and don’t slow down/follow your heart rate. Until your heart rate matches your flat land running pace/speed/rate, you MUST slow down on the hills and learn how to breathe more efficiently.
· They create a strong mental attitude. Conquering those hills will give you a lot of confidence and make those flat race courses soooooo much easier. People who don’t train on hills are missing out on this extra component of their training and will be paying the price come race day.
In summary, here are the top three key components to keep in mind for successful hill running, thus creating much more ease when it comes to hill training
1. Mental focus (Mind) – what you think will cause your body to follow. If you say to yourself, “I love hills”, even though it may not altogether be true (i.e. faking it till you make it) your body might just eventually agree with you. I used this mantra “I love hills” while biking/training for my Ironman Triathlon. If I thought about how much the hill sucked, then they were super challenging and no fun at all! Yet, if I screamed out (literally screamed audibly) that I loved hills, even saying “The hills are my friend”, then the workout became much more effortless over time. Focus on the benefits of what the hills are doing for your body (strengthening, cardio conditioning, form) rather than the pain and you’ll become a more efficient, faster, healthier, overall balanced runner. Hands down.
2. Physical strength (Body) - look up – keep airway open for breathing, shorten stride, shorter steps, strike with heel first or midfoot – will depend on your mechanics as Rausch taught us, use arms to help propel you, run the hills down same as up or backward, go slower, ok to walk
3. Spiritual tenacity/will(Spirit) - the will to win comes from this area of our lives. I don’t know about you, but for me having something bigger than the hills for me to focus on keeps me going the distance. No one succeeds alone and running with a teammate can help you forget the pain, as well as make the journey go faster, while you encourage one another to keep going.
I also like to think about another hill/mountain in my life that I have climbed/conquered before – or one that I am experiencing in the moment that I want to overcome. I did my first marathon in memory of Mikey…..I could never give up because I had a bigger cause at stake. Mikey didn’t conquer his “mountain” of cancer, but I could carry on for him. Or maybe I was having a tough time with a relationship or my career – those hills/mountains became my friend because they were a metaphor for what I wanted to reach the “top” of in a true life experience. -
I think the Miley Cyrsu song, “The Climb”, says it best: “It ain’t about how fast you get there, or what is waiting on the other side, it’s the climb!”
How true that is.
Enjoy the climb!
Saturday, August 1st, 2009
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