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My A-Ha! Workout Moment

7/30/2018

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I participate in a lot of different physical activities. I hike in nature, I practice hot yoga, Pilates, and lift weights. I used to jog regularly and even completed 16 marathons in my 40s.

My first marathon was a day before my 40th birthday. After 6 months of training, following the jog-walk method of five minutes jogging and one minute walking, I was so close to the end. I was getting emotional and being a San Franciscan running the marathon in San Francisco, I was proud and surprised at myself the whole time. It was like I was outside my body watching myself jog to the finish line.

At mile 23 and a half I burst into tears. I’m not certain how or why this occurred but it was my a-ha moment. I remember watching Oprah cross her first marathon finish line when she was 40 and saying to myself, “When I’m 40 I’ll have enough endurance, wisdom, and stamina to do this, just like Oprah.”

The tears flowed as a combination of pride, joy, and euphoria that I actually completed something very little do, and at a later age than other athletes. I cried at the love for my city and the crowd cheering me on even though they didn’t know me. I cried because I was having a milestone moment. I cried because it was like giving birth for the first time, with tears, pain, salt, sweat, and soreness to follow. I cried because I saw my youngest child, Sage, age 2, a few blocks away afterwards, handing out at a gas station in the back of Daddy’s van singing, “Mama won the marathon,” when she saw my necklace, tee shirt, and food in hand. They looked like awards and prizes to her.

I cried because I realized that my love of exercise was influencing my children and that was a good thing. And, yes, I did feel like I won the marathon.

I hope this helps you, dear readers.
Sincerely,
KJ Landis
Author and Creator of the Superior Self series

Visit me at www.superiorselfwithkjlandis.com

SuperiorSelf channel on YouTube and Twitter and Instagram

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Good Advice for Life I Wish Someone had Told Me Earlier

7/23/2018

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Reflecting upon my son Golden's high school graduation a month or so ago, I was reminded of things I wish someone had told me when I graduated high school. I needed some wisdom from an elder who had been there. The parties and gifts are wonderful, and celebratory air was apparent, but I needed some wake up moments too.

I wish somebody had told me that after high school or college I would never be judged by the first six letters of the alphabet ever again. What a revelation! Grades don’t really mean anything in life after school.

The best piece of advice I have ever received is from my writing mentor, Ann Randolph. At the end of every workshop experience with her, she pulled me aside and quietly stated, “You are a great storyteller. You are ready.” You are ready? That rang as a sliver of truth that touched me to my very core.

I reflect upon those three words often because it applies to so many people in so many situations. You are ready. What keeps us from doing what we really want to do? Fear. Do I want to live in a state of action or reaction? What kind of life do you want to live? If someone told you that you were ready every day of your life, you (and I) would probably make different choices than we have. Let the fear go and do what you are meant to do. Dig deep and honor your gut feelings. Move forward into yourself.

I’m telling you now, “You are ready.”

Blessings,
KJ Landis
-Author and Creator of the Superior Self series
Visit me at www.superiorselfwithkjlandis.com

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7 Ways You Can Balance Fitness and Self-Care in Your Wellness Routine

7/16/2018

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7 Ways You Can Balance Fitness and Self-Care in Your Wellness Routine


A fitness routine is a great step to living your best life. But if you really want to thrive and be happy, you have to learn how to balance your fitness plan with some self-care. While fitness takes care of your body, self-care is a way to care for your mind and soul. So, make these easy self-care steps a part of your regular routine: ​

Start Each Morning with Meditation


Meditation can be powerful tool for wellness and self-care. Many of the world’s most successful and influential people use meditation as a way to craft a positive start to their day. You can make meditation part of your wake-up routine by beginning each day with a short, impactful session. Find a place in your home that can serve as a meditation space, and create a meditation room that will enhance your practice. Use this time to reflect and set a positive intention for your day.

Create a Relaxation Regimen with Hobbies


Relaxation shouldn’t be seen as a guilty pleasure. Finding time to relax can improve your mental health and overall well-being, but it can be difficult to find time to simply do nothing. Sometimes, doing nothing can even trigger more anxiety. Stress-free hobbies, like knitting, coloring and reading, are simple ways to relax while still feeling productive. Find some simple patterns and basic tools to help you get started knitting, print out some adult coloring pages, or work on your personal reading list to help yourself stay calm.

Improve Your Overall Quality of Sleep

Sleep may just be the most important step in self-care. Improving your quality of sleep can help your brain function better and even prevent illness. To keep your sleep sessions strong, work on creating an environment of calm and comfort in your bedroom. Use curtains and blinds to darken your room, or pick up a soothing sleep mask. Make sure you’re using good pillows made for your preferred sleeping position, and use noise machines to help you drift off to sleep faster. To further enhance your sleep, try getting exercise in earlier in the day.

Make Sure Your Diet and Exercise Goals are Reasonable

If you’re already committed to a physical fitness routine, you’ve already taken positive steps to improving your health. Just make sure you’re not overdoing it or stressing yourself out with your fitness goals. Restricting calories by too much or doing too many workouts can actually have negative impacts on your body. Setting unreasonable goals can also affect your self-esteem and mental health when you’re unable to achieve them, so set healthy, smart goals for your fitness habits.

Find Positive Ways to Minimize Stress in Your Life

Stress is everywhere in our lives. From work to family to the world around us, there’s a lot to get stressed out over these days. It’s important to find ways to prevent stress from taking over your life. Stress can lead to anxiety, depression and other unwanted mental health issues. Too much stress can even weaken your immune system. So, find positive, simple ways to fight the stress in your life. Go for a hike with friends or watch a funny movie. If you have a pet, a simple session of petting or play can help bring your stress levels down.

Get Rid of Clutter and Make Your Home Your Comfort Zone


It may be surprising, but clutter in your home can actually make you feel more stressed. Practice basic self-care in your home by keeping it neat and organized. Clear out any items you no longer use or need. You can donate them to a local charity or offer them up in online markets to make a little extra money. Once you get the clutter out, work on making your home a place that brings you joy, comfort and calm.

If you want to find true health and happiness, you have to learn to balance your fitness routine with self-care. By taking care of your mind, your body, and your soul, you can unlock your real wellness potential. Get healthy and stay happy with these simple self-care steps.

Written by Constance Ray, Guest Blogger

Photo Credit: Pixabay
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Old Time Health Myth Really Works

7/9/2018

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Old time health myths sometimes are actually helpful.

My mother and grandmother used to force us kids to swallow a tablespoon of cod liver oil almost every day. We thought it was disgusting and would make us sick but it only made us sick to our stomachs. The wise elders knew that it was healthy for us to consume the cod liver oil and that it would keep us from getting sick Cod liver oil has Omega 3 fatty acids that are good for the heart, immunity, and for constipation.

Now, all of the new health gurus are praising cod liver oil, fish and seafood and other sea creatures with omega-3 oils in them. The natural minerals and vitamin E in fish, seafood, and cod liver oil provide us with antioxidants which attack free radicals or prevent the free radicals from doing their destruction to our cells. Also, cod liver oil provides us with lubrication for the joints from the inside and keeps our bad cholesterol down while increasing the good cholesterol in our blood. This helps with prevention of heart disease.

Grandma was right! Luckily for us, we now have lemon and cherry flavored cod liver oil to help with the taste.

Another remedy the elders told us was good for us was chicken soup made from the carcasses of roasted chicken. So they would take the leftovers and throw them into a pot with garlic, herbs, spices, and apple cider vinegar, slow cooking for about 8 hours. This long cooking process allows the collagen to leach out from the bones and joints of the chicken. When we consume the soup, we are aiding in healing from injuries, wounds from surgery, and helping our skin stay plump and moist looking. The probiotics provided from the apple cider vinegar helps with the intestinal microbiome, aiding in immunity. Plus, chicken soup is a natural healer from viruses like colds and the flu. One more point for the elders!

I hope this helps you, dear readers. Sincerely,
KJ Landis
-Author and Creator of the Superior Self series

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Quiet Camp

7/2/2018

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​I have just returned from Vipassana Meditation Center in North Fork, California. Including the two travel days, it was a twelve day journey into myself. I learned how to meditate exactly the way the Buddha did thousands of years ago. The goal of this intensive silent meditation program is to build new habits and behaviors surrounding reactions to normal and abnormal stresses in our lives. It is not affiliated with any religion, so all faiths can practice without conflict. Why? Because it focuses first and foremost on respiration. No religion can deny inhalation and exhalation as a human experience.

The teachers talk, the videos talk, the taped lessons and guided breathing sessions speak to us students. We are silent. We are clothed modestly. There is segregation between males and females. We have a similar life to monks and nuns, where we live on the charity given to us from others in food and accommodations. There are no eye contact, gestures, or communications, unless one has a question for the teachers and program managers.

There is no money charged for the course, and the servers, cooks, and all staff volunteer their services as a way to give back to the path that has shown them a more peaceful existence. The teachers say anyone can be a Buddha, because it means enlightened. If we are more free from our miseries in everyday life, we can grow in many ways without being so attached to anything and everything. Likewise, if we cannot stand something or someone, we can learn how to not be in hatred or aversion. This takes practice, lots and lots of practice.

The first few days I learned how to sit cross legged for twelve and a half hours in a darkened hall with my eyes closed. We were taught to focus on the inhalation and exhalation in a natural way. We were to breathe through our nostrils and to observe the tiny triangle area from the edge of the nostrils to the edge of the upper lip. By day three my pains and aches all over my body dissipated. I actually looked forward to walking into the meditation hall to adjust my spot on the floor and just breathe. 

Just when I thought I was getting the hang of breathing and focusing on my triangular area of nose and upper lip, the voice said on the speakers, "Now we are going to learn Vipassana." What? I thought that was what I was doing for three days! Day four we learned how to observe sensations all over the body from head to toe and back up to the top of the head. My usual sensations were itchiness. Some other sensations were pains, cold, heat, pressure, contraction, dryness, moisture, etc. We were to observe without reacting to them, to remain still. Why? Knowing the nature of all things is impermanence is science. Change is the only thing that is constant. Everything rises and passes away from an atomic level on upwards. What I found is that if I did not react to the sensations they did fade away. The insane itch went away as soon as I moved my awareness to the next area of my body. 

The practice for me was a way to assist in reducing worry, anxiety, and instant reactions we all posses. Imagine how peaceful my life will be if I continue the practice when I am not at Quiet Camp. Since my return to San Francisco, I have continued my meditation morning and evening for about 20-30 minutes. Yes, there are distractions and family noises in the home. I am doing the best I can. That is all anyone can do!

I'll probably process and write more about Vipassana as I discover more about myself in the practice.

Please reach out to me if you have any questions or experiences you want to share with me about your art of living.

Blessings,
KJ Landis


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