Many of us move about our day, accomplishing tasks, meeting deadlines, maybe getting enough nutrition in our kids mouths to cover the parameters of good parenting, but few of us actually start our day with an INTENTION. That is to say, a purpose, a reason, a meaning behind all that we do. We may even end up looking back at the end of that particular day (or month, or year, for that matter), and think, “how the heck did I get here?! This is not what I wanted…”

The practice of yoga allows us to turn inward, create some introspection, an awareness we call pratyahara, and really decide what it is we want to see for ourselves. Not just on Jan 1st, New Years Resolution style, but right here, right now, every time. Setting an intention before our yoga practice can really direct where our thought flow will lead, and it can be the difference between whether we will ultimately enhance our path of wellness, or perhaps continue to self-sabotage with judgment, doubt and fear.

The intention doesn’t have to be large scale. We’re not talking world peace, here. Just something simple. Like, “Today I will be more mindful of what I eat”. Or, “Today I will treat myself with kindness and love”. Or how about my Guru’s favorite, “I will accept nothing less than the best for myself today”. Period. Done. Simple. We immediately begin to shift our focus, our attention, our energy to a higher ideal. What we feed grows!!

So, what exactly are you creating and does that really align with what you want to see for yourself? Personally and as a Yoga Teacher at Yoga Shelter, I’m working on creating a calmer, more peaceful inside for myself every day. That begins with the intention of seeking a calmer more peaceful existence outside. Where Intention Grows, Energy Flows.

Have a great one, everybody.

Om Shanti. Namaste.

Barbi

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Several months ago, I took on a challenge that I would have never dreamed of completing.  Not one, but two triathlons: The South Maui Olympic Distance Triathlon and the San Diego International Triathlon.  Having signed up with TEAM in Training (TNT), I had a truly exceptional group of people to train with and get to know throughout the 5 month preparation for our races. Not only did I get whipped into great shape, I learned so much about life, and became a changed person along the way.

(Firestarter, Kelly (left) at the South Maui Triathlon)

One of the most amazing parts of TNT is that we strive to complete our races on behalf of The Leukemia & Lymphoma Society to help fight cancer.  I spread the word with letters, social media and fundraising events.  The response was astounding!  Each day I literally became teary eyed as I observed the dollars being so generously  donated, not just by my family and close friends; but by classmates I hadn’t seen in over a decade, complete strangers who were moved by the cause, or who battled cancer themselves.  I learned about people’s stories of survival and devastating loss.  I was told that my participation inspired others to sign up for a race with a cause too!  I was thanked for what I was doing, and I was praised for the commitment it required.  It all boggled my mind and I was simply amazed with people. The heart, the selflessness, and the drive impressed me and forever made an impression on my soul!  All my life I’ve said, “I want to make a difference.”  This time, I am so proud to be a part of helping make one!

Every time, a hill seemed too steep, or a swim seemed too long, I remembered for who and why we were doing this triathlon training.  I’m happy to report that my entire team finished the races successfully, and have built priceless friendships along the way.  As a team, we raised over $205,000 to fight cancer.  I may have learned about “warm fuzzies” in grade school, however I’ve found the true meaning of them in my thirties.

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I frequently receive calls and emails from frustrated women trying to lose weight. My years in the trenches has helped me to easily spot dietary mistakes and given me an arsenal of tricks to get someone Red Carpet Ready.

One of the most common mistakes I see, men and women alike, is skipping meals. The excuses may vary: “I’m not hungry in the morning.”
“I forgot to eat.” (I personally have never understood this one)
“There was no food in the house.”
“I don’t have time.” Most of these are just the result of poor planning or lack of strategy. I address all of these in my book Red Carpet Ready.

Sometimes though, a person is trying to use this as a method of weight loss and is frustrated that it’s not working. Regardless of the reason, skipping breakfast and/or lunch usually results in over eating or making poor choices at dinner. After all, you’re now starving!

This strategy of skipping breakfast and lunch and then eating a healthy (but big) dinner is the same strategy used by Sumo Wrestlers. These powerful athletes have staggering proportions. Their weight is their asset and they often weigh over 500 lbs! Like most professional athletes they take their diet and training very seriously.

Sumo Wrestlers purposely starve themselves all day and then have an evening meal that includes protein, vegetables and rice, immediately followed by sleep. This is their secret weight gaining technique and it has been used successfully for hundreds of years. By first starving the body, they send it into fat-storing mode. This is your bodys weapon to protect it from famine. By starving the body of fuel, it holds onto every calorie available as fat to be used as energy for the next starving period. Sleeping directly following the evening meal allows the body to hold on even tighter to these calories.

Are you on the Sumo Wrestler diet? Was this your intention? Do you want to look like a Sumo Wrestler? Or do you want to look Red Carpet Ready? To lose stubborn body fat, you must do five things consistently:

• EAT- Preferably 5-6x per day.
• AVOID- Refined carbs and overly processed food.
• DRINK 64-100 oz of water everyday.
• DO 3 full body strength training circuit workouts each week.
• SLEEP 7-8 hours – adequate sleep is often the missing equation in a fat loss plan. This really is that important.

Do these 5 things consistently and you will be on your way to feeling Red Carpet Ready!

[Join Valerie on September 25th for the Red Carpet Ready Fitness and Beauty Summit in Los Angeles. Tickets on sale now!]

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One of the reasons why I love core fusion so much is because of the emphasis on core strength.  Many of my first time guests have never worked their core, and have never learned the importance of having a strong core. The core is your power house.  A strong core allows your body to withstand demanding physical challenges, in the gym, and out of the gym.

Your main core muscles essentially consist of the abdominals, obliques, lower back, and glutes.  People fail to realize the increased fitness potentials that can be obtained through the strengthening of these muscles. The countless and unnecessary injuries that people face day to day can be attributed to both poor balance and a lack of functional strength. At Core Fusion, class participants are introduced to new exercise techniques that really challenge these muscles. Some of my favorite core exercises are plank, side plank, abdominal curl, V-ups, superman (varying arm and leg positions), gluteal bridge, sphinx/cobra pose, bridge, and child’s pose.

Through my experience and observation of class participants at Exhale, the core soon begins to exude a more efficient working relationship with other distal muscles throughout the upper and lower extremities. This increased cohesiveness allows the body to exhibit a more balanced equilibrium with greater stability.  The significance of a well-conditioned core helps to alleviate stress of the lower back and improve ones posture, as it supports the pelvis and upper torso. Injuries in the  lower back most often are because of a weakness in the musculature. By working the abdominals and lower back muscles you will prevent unwanted injuries from occurring.  Almost all physical activity that you do involves using the core so having a strong core will make everything you do easier and more efficient. Start incorporating core exercises into your workout routine 3 times a week and you will not only feel the difference in your strength and flexibility, but you will have a stronger more toned physique.

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When I began this practice 15 years ago my friends thought all the breathing, weird movements and meditation was a bit odd.  Now, we see yoga in commercials, print ads and students carry mats into coffee shops. Here is what has amazed me in the last few weeks…

In the dressing room at Nordstrom, the sales woman in the next stall said to her customer, “those jeans are just the right tight.  When you get home do a few downward facing dogs and they will stretch out perfectly.”   I had to hold my breath not to laugh out.  When did down dog become so mainstream, I always thought deep squats and a sucked in belly were recommended for stretching the jeans.

Then the very next day, I headed to the Warfield for music in San Francisco.  Keep in mind I have seen Ben Harper, Rancid and  even Michael Franti at this amazing venue.  That night, however, I was going for an evening of Kirtan, chanting, with Krishna Das.  It felt a bit odd, all these mellow people, singing to the divine at the Warfield.  While the chanting always transcends the place for me, occasionally a thought would come up, I am at the Warfield, not in a meditation hall or a church.

Finally, in May, the famous Fillmore in San Francisco will have a yoga and music day.  For real! People will practice yoga, get their groove on and then listen to some yoga inspired music, at the FILLMORE.  Now, that is amazing, remember all the incredible groups who have played the Fillmore.

The times they are a changin’!  Maybe people really are ready to WAKE UP and MOVE, PRAY and even find inner peace anywhere.  I say, more power to ya.

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