Superior Self
  • Start Here
    • Bio
    • About
    • Resources
  • Blog
  • Books & Services
    • Testimonials
    • Services
  • Health & Nutrition
    • Guide to Wellness from Within
    • Free Healthy Meal Ideas
    • Foods I Live By
    • Physical Activity
    • HCG
  • Guest Appearances/Book Me
Connect with me!

Plant Based Performance

10/28/2019

0 Comments

 
Picture
So many of us are eating more and more vegetables and fruits these days. Every day new data is released from studies claiming that veggies are super foods, fruits are super foods, and plant matter matters! It matters in many ways for our health and performance. The planet needs us to be healthy in order to take care of it, right? I recently read an article sharing a story of a teenager in England who only ate junk food. He stayed away from fresh veggies and fruits, eventually becoming permanently blind from his poor diet.

There are a lot of professional athletes who are completely plant based these days. There are some athletes who eat a mostly plant based lifestyle. How can a diet that is plant-based can help improve an athlete's endurance performance? I say we must experiment with our own selves. Create an N=1 experiment.


When I was in my 40s I ran 16 marathons. The inspiration was Oprah running her marathon at age 40. For the last few months of every training schedule, I ate mostly raw vegetables, and from time to time, smoked or raw fish. When I felt the craving for flesh I knew it was my body needing the extra dense protein, so I chose fish. Usually I ate lots of high quality raw and sprouted nuts, seeds, and their butters. I ate tofu and edamame beans, steamed or raw. I enjoyed nutritional yeast flakes for a cheesy tasting protein. Each year I did this and each year I improved my timing, although I was slow. I enjoyed my time running, so time goals weren’t a factor. Enjoying the journey was the most important thing for me.

I hope this helps you try new things and be creative with your life's journey!
Sincerely,
KJ Landis



-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.

0 Comments

The Hundreds

10/21/2019

0 Comments

 
Picture
Pilates studios and exercise enthusiasts alike are in love with the original abdominal exercises created by Joseph Pilates nearly a century ago. The basic exercise has been named "the hundreds” in Pilates classes.

The hundreds are an abdominal exercise. It engages the upper abdomen mostly, but if done slower or with legs extended at a 45 degree angle, or even lower than that, it also engages the lower abdominal region.

First, one lays on the mat with the back side down. Then one lifts the legs so there are L shapes from the calves to the thighs and L shapes from the thighs to the torso (at right angles).

Lift the torso up slightly so the head shoulders are up off of the ground and the arms and hands shoot out straight like arrows. The eyes gaze at the wall where the ceiling and wall meet. This keeps the chin from tucking and making the neck ache. If one still has discomfort in the neck, one may support with one hand and switch hands halfway through the exercise.

Now, begin pumping the arms with the count to 5. Five inhalations through the nose and five exhalations through the mouth as one pumps the arms up and down tightly, triceps engaged. We are curling up the shoulders and upper torso continuously in a C curve and pumping simultaneously with the breathing. This keeps the abs engaged.

Ten sets of these add up to a hundred. 

The benefits of the hundreds: one can practice inhaling and exhaling properly for an abdominal crunch. One uses the abdomen in this exercise and it also allows the heart rate to go up. This is the first Pilates mat exercise after the warm ups.

Common mistakes: some folks pull on their neck too hard and don’t engage the abs for the movement. This uses momentum and may be tough on the neck. Some folks have loosey-goosey arms rather than contracting tight and stiff, pumping furiously to get a triceps workout as well.

I hope you all understand the hundreds better!
Sincerely,
KJ Landis
-Hot Classic Pilates and Hot Pop Pilates instructor
-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.

0 Comments

Dieting and Exercising Alone May Not Help

10/14/2019

4 Comments

 
Picture
It can be so frustrating for obese folks to lose weight once and for all. Sometimes, dieting and exercising regularly won’t always help someone with a very high BMI to lose the fat and weight.

When someone has a high BMI, that means they have probably had excess fat for months or even years. When the body has metabolic syndrome caused by the lengthy time of overweight, the body’s ability to use the energy coming in is broken. The insulin doesn’t respond well, the hunger and satiety hormones do not work well either. Essentially the hormonal system is broken. It takes a lot more effort than just diet and exercise to make lifelong shifts into a normal weight system.

We need to look at adrenal fatigue, stress and anxiety levels, sleep patterns, family support or sabotage, water intake, and a whole lot more.

I suggest those struggling to lose weight after being very heavy for a while get medical tests and a wellness coach to support the journey. I think a mind overhaul and emotional sharing is necessary as well. Journaling one’s daily feelings around what they eat and why they choose the foods they eat will help with identifying patterns of self destruction. I believe the negative self thoughts have a physiological effect as well. Silence through walks in nature, yoga, or meditation also can be a positive tool.

Unfortunately, most folks who lose weight on a fad diet gain it back and more within 2 years. Getting one person who you trust to hold you accountable on a long term plan and vision is priceless.

Those with a high BMI need to work harder and longer to achieve their goals. It is a life long struggle, but the health and peace within are well worth the efforts.

I hope this has helped you, dear readers.
Blessings,
KJ Landis

-Author and Creator of the Superior Self Series
-CPT, CFI, Life and Wellness Coach
-Nutrition Educator
www.superiorselfwithkjlandis.com
-superiorself on Instagram, Twitter
-KJ Landis on LinkedIn
-Superior Self with KJ Landis on Facebook
Books available wherever books are sold.

4 Comments

Side Gigs for Women Over 40

10/7/2019

0 Comments

 
Picture
Can women over 40 really start a a new source of income on the side by doing something they love? What about the plethora of unpaid health bloggers out there? All of a sudden, blogging one's life or stream of consciousness is all the rage, whether one has any education or research on the topics or not.

My own journey to writing a blog and having a website was ignited by my husband. He told me that after losing 50 pounds and keeping it off over 7 years now, that I had an obligation to help others to their healthiest and happiest selves. This led to Superior Self with KJ Landis, a series of books, blogs, videos, and workshops all over the USA. I spent years in libraries, reading the books and clinical trials of theories and experiments in health ans wellness. I took online certificate classes at prestigious universities. I have a gift of storytelling. Still, I didn't know if folks would read or subscribe to my page. And that was perfectly okay. It was about my need to express and help others.

The in-person workshops are on a variety of health topics, and are always hands-on with the participants actively doing something as they learn. From “fermented foods” to “silence as a healer” to “grain free-sugar free desserts,” the guest always leave happy, educated, and with something in their hands to take home.

My website and activities in the wellness world have kept me busy coaching private clients on fat loss, fitness, eating well on a budget, and so much more.

The money I make from the wellness blogs and activities is about $6000 a year. I also have two other jobs, teaching fitness classes  at a hot yoga studio and serving in a hotel restaurant in the evenings. I love all of my work with a fierce passion. The satisfaction of clients coming up to me within 2 months and crying for joy and happiness because their type 2 diabetes is gone cannot be measured in dollars and cents.

My age is 54. So, yes, one can really have a side gig and make money at any age if the time and heart are invested. I have 2 teens and a fabulous husband who supports me following my dreams in helping others become their superior selves.

I hope this helps you on your journey towards fulfilling your dreams.

Sincerely,
KJ Landis
​SuperiorSelf on YouTube


0 Comments
    View my profile on LinkedIn
    BUY REAL HCG HERE
    Facebook Twitter Addthis

    Author

    KJ Landis is her first success story.  She lost 50 pounds in 60 days and has kept it off for years.  Daily research and coaching has fueled her to love others into a better existence.

    I am now partnered with Buck Books, Good Reads, Author Central, Publishers Weekly, Leading Edge Review, Book Life, Lakanto, and more! Here are some author links for free and discounted items as well as learning more about my journey as an author on their pages!
    ​

    GREAT DEALS LINKS: PLEASE CLICK TO READ MORE AND JOIN FORCES!!
    Here are the links:


    Buck Books: Click here!
    Amazon Author: Click here!
    GoodReads: Click here!

    Apple iBooks :superior self book link: Click here!
    Google books: link to my first book:Click here!


    Archives

    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014

    Categories

    All
    Action
    Activism
    Add
    Adhd
    Advice
    Affects
    Age Related Deaths
    Aging
    Agriculture
    Air
    Allergies
    Alzheimer's
    Amaranth
    Ancestral
    Angel
    Angry
    Anti-cancer Therapy
    Anxiety
    Anxiety Disorder
    Apple Cider Vinegar
    Arthritis
    Artichokes
    Artificial Sweeteners
    Artist
    Attitude
    Authentic
    Awareness
    BACKACHE
    Back Aches
    Back Bends
    Balance
    Barley
    Batter
    Beans
    Beauty
    Becoming
    Beef
    Beef-jerky
    Biohacking
    Birthing
    Birthright
    Bladder
    Bladder Infections
    Blend
    Blood Circulation
    Blues
    Body
    Bounce Back
    Brain
    Brain Imagery
    Brassica
    Brathing Techniques
    Bread
    Breast
    Breastfeeding
    Breathing
    Breath Is Life
    Breathwork
    Broccoli
    Buckwheat
    Budwig Diet
    Bulgur
    Burn
    Bury
    Burzynski
    Busy
    Butter
    Cakes
    Cancer
    Cardiac Arrest
    Cardiac Distress
    Career Change
    Caring
    Cattle
    Cattle-ranching
    Caution
    Caveman
    Charlotte Gerson
    Cheaper
    Cheeses
    Chemotherapy
    Chocolate
    Choices
    CHRONIC PAIN
    City Hikes
    Climate
    Coconut
    Coconut Oil
    Cold
    Comedy
    Comfort Zone
    Community
    Compassion
    Complaining
    Concern
    Concerns
    Connection
    Consistent Kindness
    Constipation
    Contrary
    Cookies
    Cooking
    Core
    Core Exercises
    Core Strength
    Corn-fed
    Corona Virus
    Courage
    Covid 19
    Covid-19
    Cows
    Creative
    Creativity
    Crustaceans
    Dairy
    Damaged
    Dedication
    Dementia
    Demise
    Depression
    Desire
    Dessert
    Determination
    Diabetes
    Diary
    Diet
    Disbelief
    Discipline
    Disease
    Disease Prevention
    Dna
    Do
    Doctors
    Donuts
    Dream
    Dreams
    Eat
    Edemame
    Effects
    Efforts
    Elderly
    Electrocution
    Elimination
    Emergency Room
    Emotional
    Emotional Distress
    Empathy
    Energy
    Enhanced Foods
    Epigenetics
    Equal Rights
    ER
    Eritrean
    Essential Oils
    Estrogen
    Ethiopian
    Exercise
    Exercise Outdoors
    Exercise Tips
    Expensive
    Factory Farming
    Facts
    Fake Fat
    Falling
    Fall Risks
    Fancy
    Farmers
    Farmers-markets
    Farming
    Fast Food
    Fat
    Father
    Fatty Foods
    Fear
    Fear Based Living
    Feeling
    Feminism
    Fermented Foods
    Fever
    Fiber
    Fight
    Fish
    Fitness
    Flexibility
    Flight
    Flu
    Food
    Food Healing Therapy
    Food Heals
    Food Therapy
    Fortified Foods
    Free
    Free Will
    Frequent Urinary
    Friend
    Functional Foods
    Fur Babies
    Future
    Game
    Genetics
    Gerson
    Gerson Method
    Gerson Therapy
    Gluten
    Gluten Free
    Glycemic Index
    Glycemic Load
    Gmo
    Goals
    Goal Setting
    God
    Good Fat
    Good Fats
    Grain
    Grass Fed
    Grass-finished
    Gratitude
    Grazing
    Grocery Shopping
    Guardian Angel
    Guilt Trip
    Gut Brain Connection
    Habitat
    Happy
    Healing
    Healing Music
    Healthcare Workers
    Healthy
    Healthy Aging
    Heart Attack
    Heart Healthy
    Helpless
    Herbs
    High Blood Pressure
    High Protein
    High-protein-deserts
    Hiking
    Hill
    Holiday-travel
    Home Health Care
    Homeless
    Hormonal-issues
    Hormones
    Hospital
    Hospitalization
    Hot-flashes
    Hurt
    Hybrid-agriculture
    Hydrolyzed Fat
    Ill
    Immune Strength
    Immunity
    Impulse Eating
    Independence
    Industrial Ranching
    Inflammation
    Ingredient Labels
    Ingredient Reading
    Injera
    Innate
    Interactive
    Intestines
    Journal
    Journalig
    Junk Food
    Just Do It
    Kaiser
    Kitchen
    Kitchen Fables
    Knee Replacement
    Knowledge
    Laughter
    Laughter Therapy
    Legacy
    Life
    Lifestyle Change
    Lists
    Living
    Living Well
    Love
    Lunch
    Makeup
    Manipulation
    Mantras
    Mat Pilates
    Max Gerson
    Meal Replacement
    Medical Social Worker
    Meditation
    Melasma
    Memory Loss
    Menopause
    Mental Illness
    Mind
    Mindful
    Minerals
    Minerlals
    Mini Stroke
    Mollusks
    Moment To Momemt
    Monks
    Monounsaturated Oil
    Mother
    Mothering
    Motivation
    Mountain
    Movement
    Msg
    Muse
    Music
    Musicians
    Nadi
    Nadi Breathing
    Nature
    Negative
    Negative Domination
    Negative Living
    Neutralizing Polarities
    Never-ending Love
    New Exerciser
    New Year
    Night Nurse
    Nurse
    Nurses
    Nursing
    Nutritional-healing
    Nuts
    OA
    Oats
    Oil
    Old
    Olive Oil
    Omega 3
    Onion Rings
    Open
    Openness
    Options
    Organic
    Osteoarthritis
    Overcome
    Oxygen
    Pain
    Paleolithic
    Pandemic
    Panic Attack
    Paralyzed With Fear
    Parenting
    Party
    Patient Care
    Pets
    Pharmaceuticals
    Pilates
    Plan
    Planning
    Plans Change
    Play
    Playing
    Pleasure
    Polyphenols
    Positive
    Positive Mindset
    Power
    Practices
    Pray
    Prediabetes
    Preservatives
    Prevention
    Produce
    Protein
    Proud
    Pseudocereal
    Questions
    RA
    Radiant
    Radiant Energy
    Raw Foods
    Reaction
    Reading Food Labels
    Rebellion
    Recipes
    Reduction Of Sugar
    Red Wine
    Repetition
    Replace
    Resolutions
    Rest
    Resveratrol
    Rheumatoid Arthritis
    Ritual
    Rye
    Sabotage
    Sacred
    Safe Wearing Masks
    Same
    Savory Elements
    Science
    Seafood
    Seeds
    Seeing
    Self
    Senior Citizens
    Senses
    Sensitivities
    Sexual Desire
    SF Bay Area
    Shellfish
    Sickness
    Simoncini
    Singing
    Sister
    Skin Care
    Sleep
    Snacks
    Snacks On The Go
    Social Justice
    Sodium Bicarbonate
    Solidarity
    Soup
    Soy
    Soybean Oil
    Spending Dollars
    Spider-veins
    Spinal Discectomy
    Spinal Fusion
    Spinal Laminectomy
    Spinal Surgery
    Spine
    Spine Surgery
    Spirit
    Stability
    Stand
    Stew
    Stories
    Stories-connect
    Stress
    Stroke
    Struggles
    Success
    Sugar
    Superfood
    Super Foods
    Supplements
    Surgery
    Survival
    Swap
    Sweats
    Sweet Desserts With Protein
    Sweeteners
    Sweets
    Symptoms
    Teff
    Tempeh
    Thinking
    Thought
    Tofu
    Tough-questions
    Trace Minerals
    Tradition
    Trauma
    Travel
    Truth
    Try
    Type 2 Diabetes
    Uncomfortable
    Unhealthy
    Unions
    UTI
    UTIs
    Vacation
    Varicose Veins
    Vege
    Vegetables
    Veins
    Versatile Foods
    Virus
    Vision
    Visiting Nurse
    Vitamin B 12
    Vitamins
    Walk Tall
    Walk The Walk
    Warriors
    Wear A Mask
    Weight-loss
    Wellness
    Whole Food Sources
    Work
    Workplace
    Workshop
    Worry
    Write
    Writer
    Writing
    Yoga
    Yoga Is Meditation
    Your Story

    RSS Feed


    RSS Feed

Contact Copyright © *|2014-2023|* *|SUPERIOR SELF|*, All rights reserved. Workshops and Coaching
Photo used under Creative Commons from wonder_j
  • Start Here
    • Bio
    • About
    • Resources
  • Blog
  • Books & Services
    • Testimonials
    • Services
  • Health & Nutrition
    • Guide to Wellness from Within
    • Free Healthy Meal Ideas
    • Foods I Live By
    • Physical Activity
    • HCG
  • Guest Appearances/Book Me