Blog Posts

Exercise and Mental Health

10/1/2018

Today I'd like to touch upon exercise and mental health.

When we perform any sort of exercise there are pleasure hormones and feel good hormones released. This allows us to not only physically feel good, but also have a more upbeat and positive attitude about what is going on around us. We tend to see the glass as half full. If we exercise regularly, we regularly see a happier and healthier human. Movement gets us out of our head and allows us to focus on the physical details of the workout, no matter what type of workout it is.

The underlying causes of mental stress are many, and some behavioral disorders need to be attended to by a mental health professional. Seek out professional assistance if general overall well being does not improve with regular exercise, or if the impact and challenges of one’s day to day routine seem unbearable.

Having the opportunity to exercise need not be expensive or difficult. Sometimes a good walk can do wonders for our insides and our outsides!
What does exercising do for your attitude?

Blessings,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator

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Spark Joy in 2019

9/24/2018

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Recently I was asked to contribute to an article about ideas for trends and goals in the health arena health for 2019.

Some of my clients have tried intermittent fasting, ketogenic eating styles, vegan, Paleo, etc. Sometimes we are so consumed with the eating styles and restrictions that we forget to add in the whole lifestyle balance. What happened to enjoying the process rather than just the progress?

This winter, let us make 2019 about adding light and laughter back into the mix. We have to eat our whole lives. Let’s not create torture out of an essential physiological need for fuel. When we see food as fuel for our entire lives, we can relax with a treat now and then. We can find food freedom. Whatever one does for his or her health most of the time shows up in life all of the time.

I think 2019 should include movement outdoors in nature to connect to the bigger picture of all of humanity and creatures, big and small. It should include exercising and cooking with friends rather than alone. It should include quiet and persistent action rather than just talking about goals and protocols one is on. Let the results do the talking in 2019. Celebration of small improvements in lifestyle will be important in 2019. We need to see the joy in every day activities that enhance our lives.

Spark joy in 2019.
Blessings,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator

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Non Scale Victories

9/17/2018

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I lost 50 pounds in 60 days 6 years ago. Big deal. So what? Did it change my whole existence? No, but my confidence level went up as my pants size went down.

The non-scale victory has been maintenance of my pants size throughout the past 6 years. I lost the weight in my late 40s. Most people gain all or part of their weight losses back within 2 years. So as I figured out my ever changing hormone levels and hypothyroidism, I was conscious not of the scale, which I dumped after the 50 pound fat loss, but conscious of my clothing size.

Like most women, I enjoy yoga leggings and everything with stretch fabric. It is easy to miss a weight or fat gain. The old fashioned jeans without Lycra spandex became my barometer. The great health I possess now with vibrancy is more important than a scale which measures the earth’s gravity pull upon me. To realize that was a big weight lifted off of my chest.

I hope this helps you, dear readers.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator and Workshop Facilitator
Visit me at www.superiorselfwithkjlandis.com

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Unconventional Yogi

9/10/2018

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Recently I was asked to share my story about how I came to practice yoga.

I came to yoga in full force about 5 years ago, although my first experience was at the library community room when I was 14 or 15 years old. The instructor was in her 70s, with an Eastern European accent. She had a voice like velvet. At the end of every class she would pick up our ankles and bend us into a curved C shape, engaging our backbend for us. I loved her class every Saturday in the dark room. I was the youngest participant. I got bit by the big of yoga.

Over the years, fat or thin, pregnant or not, I kept returning to different types of yoga in order to recreate the sense of peace more than the stretching benefits.

Fast forward: about 5 years ago I was invited to a Bikram hot yoga class for free in my area. I was recovering from 3RD degree burns from a water explosion on my stomach thighs and vagina. I thought the heat and intensity of the class would help with cell turnover and assist in the scar tissue lightening and getting softer and thinner.

It worked. Another bug bit me and now I’m a dedicated yogi. I feel more at peace with my scars no matter what shape, firmness, and size they are. I have learned through the struggle of the poses that everyday challenges never go away, they just change shape and toughness too. And it’s all good. It’s all learning. I have also learned that my troubles will be waiting outside the hot room when I’m done. Just leave it all outside.

What’s your story? I want to hear.
Blessings,
KJ Landis
-Author and Creator of the Superior Self series

Visit me at www.superiorselfwithkjlandis.com

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Sweating is Good News

9/3/2018

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Are you a heavy sweater? I mean not just when you work out, but all day? Do you sweat when you sleep? Are you sweating more in menopause or man-opause? Stinking isn’t so good, but sweating is good for us.

We may work out or not, but the body gets used to sweating more the more we move and also the more time we spend in warm climates. If we don’t perspire we do not cool the body off. A breeze sweeps upon the sweat and allows the body’s natural cooling system to kick into place. Our electrolyte minerals are released when we sweat. When on a fat loss program, the fat cells shrink and release excess water from them through the urine and sweat. That’s why it is so important to add a well rounded lifestyle change to our fat loss protocols, not only use diet strategies. When we have a rise in the hormone cortisol in the morning, we sweat as well, the temperature rising as an aid to waking us up for the day. If we are ill, the sweat is a sign that the body is increasing in temperature to kill off any virus or infection. Actually, I would be worried if humans didn’t sweat!

I hope this helps you, dear readers.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-Nutrition Educator
-CPT, CFI
Visit me at www.superiorselfwithkjlandis.com

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Fasting and Fat Loss

8/27/2018

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Can fasting really help us lose stubborn fat and assist in us getting focused? Can we have more energy by withholding food for a period of time? How long should we fast for optimum fat loss and an improvement in health? Like most protocols, we need to play around with our fasting as an N=1 experiment. Everyone is different with different biology and medical conditions coming into the fasting routine. Seek guidance from a medical professional or wellness coach who is experienced in this area.

A fast is a period of time without food. We call the first meal of the morning a breakfast because we haven’t been eating while we sleep. It is literally breaking a fast. Some people aren’t hungry in the morning. I’m one of those folks, so I honor my natural hunger signals.

If we extend the fast by having just coffee, tea, or water in the morning, we can have a longer time between meals and a shorter window of eating time. This has been the style of eating for thousand of years, when food was not literally at our fingertips. Some folks didn’t eat for a day or more while they were hunting or gathering. Then they were laser focused for their skills needed to get fuel.

My fat loss clients add a higher amount of healthy dietary fats into their diets such as olive oil, nuts, seeds, and their butters. This increases satiety and they aren’t hungry for a long while, sometimes leading to a natural development of eating in a 6 to 8 hour window of time.

Personally, I eat one meal a day and drink a gallon of water with lemons and electrolytes. I am not hungry most of the time and honor my hunger signals if I am. I lost 50 pounds 6 years ago and now use my natural fasting as a method to keep the extra fat off.

Thanks for reading this. I hope I can help you, dear readers.

Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator
-Visit me at www.superiorselfwithkjlandis.com

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Wake Up, Sleepy Head

8/20/2018

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Do you have problems with waking up in the morning? Perhaps your sleep isn’t sufficient in hours or depth. Perhaps you toss and turn. There are many factors, including a simple pillow issue that may affect how you sleep.

Perhaps one has a night shift or swing shift. It is difficult to regulate sleep when not working with the body’s natural circadian rhythms, which means sleep at night and awaken in the morning, fresh and ready to take on the day. The sleep hormones may be out of whack as well when one works odd shifts. Our hormone for fight or flight is called cortisol. It releases to wake us up to pee in the middle of the night and also rises to wake us up for the day. When we have odd sleep and wake cycles, the cortisol may ne off. We may hold on to fat because our body feels like we are in danger and won’t get fuel for hours. The use of electricity indoors also reduces the release of melatonin, the hormone responsible for allowing us to settle down and rest into slumber.

If having trouble waking up in the morning, I suggest sleeping a little earlier each day until one feels rested. For example, if I get off of work at midnight, I’ll take a melatonin capsule or sublingual tablet about a hour before I want to be asleep. Then as soon as I get home, I brush my teeth, change into jammies and go to bed. The habit of staying up after we get home to unwind, eat, or watch media may be hurting our sleep patterns and hours of real rest.

On days off try to go to bed earlier than on work days and sleep in when possible. Catching up for a little while will help as one gets more regulated sleep hours. Consistency is key so one wakes up feeling powered up for the day.

Wearing a sleep mask and ear plugs will allow us to create new habits and rituals surrounding the sleep signals. These two tools have helped me signal my body with a behavior that it is time for sleep. Keep screen time out of the mix too, as tempting as it is to check your social media just one more time before going to sleep.

I hope this helps you, dear readers.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator
-Visit me at www.superiorselfwithkjlandis.com

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Fall in Love with Running, If You Desire to...

8/13/2018

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Here are some runner’s tips to help you fall in love with running.

I have run 16 marathons in my 40’s. I had a goal to begin at that time because that’s when Oprah ran her marathon. I figured I was old enough to have stamina and endurance by age 40. Plus, who doesn't want to be like Oprah?

I’m a slow jogger, and love running outdoors in nature as well as throughout the city of San Francisco. A tip for falling in love with running is to focus on the neighborhoods or landscape one is running through. Enjoy the new buildings, old architecture, or maybe some unusual restaurants one wants to go back to later on and experience. I also love running because I get alone time. Another wonderful tip is to download your entire music library on a device and hit shuffle. When jogging to a surprise playlist there are moments when you feel like you are in a music video! Music and movement are both uplifting and help us feel good all the time, even when not running!

I have a knee issue after years of jogging, so now my running had been shifted to hiking and race walking, but the same principles apply. So get out there and move your body!

I hope these tips help your readers.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator

Visit me at www.superiorselfwithkjlandis.com

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National Relaxation Day

8/6/2018

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National Relaxation Day: How to Create an At-Home Retreat

Having a space in your home to decompress from the day’s stresses and unwind is key to having good mental and physical health. With National Relaxation Day coming up on August 15th, we have compiled a few tips to help you create an at-home retreat, and introduce a self-care routine into your busy lifestyle that will leave you feeling refreshed and recharged.

Comfortable Seating

Having comfortable seating to lounge and relax in is an essential element within a relaxation space, and you’ll want something that is versatile, comfortable, and fitting to you. Do research into different styles of seating to find options with proper support to alleviate any aches and pains. Invest in easy to clean, and durable living room pieces as well. Whether you decide on a plush chair or roomy sofa for your space, stain resistant and easy to clean pieces make it so there is no reason to worry about possible stains or other wear and tear. Leather and cotton are great fabrics that make cleaning accidental spills and stains a breeze. Massage chairs are another great option for seating in your relaxation space, with some having the added feature of heated cushioning to relax muscles and joint pain.

Fresh Plants/Aromatherapy

Bring fresh plants into your at-home retreat that have the added benefit of purifying the air. This creates a fresh environment to decompress, with the green hues of the plants also playing a role in promoting mental clarity, and calmness. Aromatherapy through essential oils that are derived from naturally healing plants is another great way to help the body both mentally and physically. Use a diffuser or rub the oils on pressure points to help melt stress away, and promote healing in targeted areas. For more information on essential oils, check out other helpful aromatherapy benefits and uses here.

Escape the Screens

In our busy lives, we are constantly bombarded with screens, and are often on a smartphone or computer for both work and leisure. Make your relaxation space screen-free to help both your eyes and mind relax. Blue light emitted from digital screens keeps the brain alert, and is harsh on the eyes. Instead, find some good reads to fill a bookshelf, or invest in comfortable headphones to listen to audiobooks. Puzzles are a another way to improve mental concentration, so have a few word activities on hand to keep your mind rejuvenated.

Work Out the Stress

If you prefer to be more energetic and active to alleviate stress, bring in exercise equipment that gets you moving, improving your physical health in the process. Find cardio equipment that is easily collapsible for easy storage, and so that it doesn’t take up too much space in your room. Free weights are another space saving option, or if you prefer yoga, buy a yoga mat with a mounted mat holder. This keeps your mat from getting dirty on the floor and out of the way when not being used. Or, try practicing meditation for better mental clarity. You’ll be feeling more energized and refreshed, allowing you to tackle the day with ease.

Get Relaxing!

Relaxation is an important practice to incorporate into any routine, and finding time for self-care can improve both mental and physical health. We hope that these tips will help you to design the perfect at-home get away to start your own self-care routine to unwind and recharge, and improve your overall health and wellness!

Written by anonymous guest blogger, who is a bit shy and greatly talented!

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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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Lemon Water

6/25/2018

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This is my ode to lemon water. I am a life and wellness coach who had healed my own health issues in part by using water, and lots of it. I encourage my clients and community to drink lemon water, cucumber water, and even tomato basil water. I add peach and ginger slices, apple and cinnamon sticks to different jugs in the refrigerator. The key here is to enjoy the flavor profiles while increasing water consumption.

Increasing water slowly to about a gallon a day allows us to realize if we are truly hungry, or socially and emotionally hungry. This is a great gauge in our daily lives for appetite control and stress. Water increases sweat and urine production. Perspiration and urination are how our bodies remove fat when we are on a fat loss protocol. The more water in, the more water and fat out.

Lemon adds acidity to the water, but the body must digest the acid with enzymes that make the body in balance again and we become alkaline. Being more alkaline is healthy to the body because diseases like acid and cannot grow well in an alkaline environment. Cinnamon in the water helps keep blood sugar in balance and tomato basil water is a surprisingly nice change for a savory water rather than sweet flavor on the palate. I like to mix it up, and even my children drink more water now that we add fruits and veggies to the water jugs. Isuggest using glass jugs so there is no chance of plastic leaking PBA or estrogen into the water.

I hope this helps. I lost 50 pounds 6 years ago and drinking a gallon of lemon or infused water a day has definitely helped me keep the weight off. Yes, I did use the restroom every hour at first, but after 3 weeks, if I didn't get my gallon of water in, I was parched by 10 PM. My body is used to the water with lemon now and I use the restroom as often as anybody else does who does not drink lots of lemon water.

I hope this helps.
Sincerely,
KJ Landis
San Francisco, CA
www.superiorselfwithkjlandis.com

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A Personal Definition of Beauty

6/18/2018

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The pressure for our youth to match a male or female fashion model isn’t reality and it isn’t truth. Yet the internet and immediate gratification of “likes” if we perpetuate the myth is constant.

So how can we fix this? It is an N=1 experiment, I say. The cure is individual, and even sometimes we cannot even identify the disease of living up to someone else’s standards.

I modeled for years, from age 4-35. After years of eating lots of apples and popcorn, and running, even in the South African summers, I hung up my modeling hat. I got pregnant with my first child and wanted to stop thinking about being “camera ready.”

And so I made an effort to shift the focus on healthy babies and healthy mama. When I did that, it felt uncomfortable at first. I followed a craving, for the first time in years. I ate meat (chicken) after 19 years of being vegetarian and pescatarian.

Fast forward to now, age 52+. I’m larger than I was then, my boobs and butt are larger, I have lots more energy, and I practice inner work through Bikram yoga and meditation. I have some wrinkles, aches and pains, but I’m so much more comfortable with myself. Perhaps it is age. Perhaps it is life’s experiences. I’m writing books, teaching workshops on wellness, and wellness coaching. And in the evenings, I serve food and drinks at a restaurant.

To be human, to be connected, to use our senses with wild abandon, these are what beauty means to me. As I struggle with some middle aged issues like hypothyroidism and the accompanying symptoms like middle aged spread, I am reminded of the opposite things going on in my life, like overall good health, two fabulous kids who still like me (teenagers), and a husband who has been my anchor for 29 years.

Yeah, beauty is something I think we all grow into. It’s all good.

Thanks for allowing me to share my journey.

Sincerely,
KJ Landis
-Author and Creator of the Superior Self series

Visit me at www.superiorselfwithkjlandis.com

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Heavy Lifting

6/11/2018

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Lifting heavy can be a little scary if one hasn't done it before. The only way to build bone density after age 40 is to lift weights or sprint from time to time. Fast walking or alternating speeds up a hill will give us the intense workout with weight bearing exercises our body needs.Your own body becomes the weight. If you have been lifting light weight or lifting body weight regularly through yoga and Pilates, you can add heavier lifting 1-2 times a week. This means warming up with light weights and then lifting to your max heaviness for 3 reps. It should feel like you cannot do a fourth one. Try for three sets total moving up a little in the heaviness of the weights. Definitely get a spotter for safety.

I suggest folks do this about 2-3 times a week if they already are exercisers. If this is a new adventure and this is the only sort of workout one is doing, begin with 2-3 times a week and move up to every other day. I encourage alternating chest, shoulders, and triceps on one day and then biceps, upper, mid, and lower back the next. Inner and outer hips can be alternated as well. Alternate buttocks and abdominals as well.

It takes about a day or two to recover from each body part heavy session. Feeling sore the next day is normal. It means the muscles are releasing the lactic acids slowly and repairing the tiny muscle tears that actually what builds the muscles.

I hope this helps your wellness journey.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-Life and Wellness Coach
-Personal Trainer and Workshop Facilitator
Visit me at www.superiorselfwithkjlandis.com

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Exercise at Red Lights

6/4/2018

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How we want to live, feeling vibrant and vital does count on our physical, emotional, and mental well being. Part of that work comes from incorporating fitness into our everyday lives.

My clients ask me the question all the time so I have to be creative in my approach. Besides walking, hiking, and taking the stairs when one can, I like passive muscle contraction when in the car. At a red light, I encourage my clients to tighten their buttocks for as long as they can and as hard as they can. At the next red light, tighten the lower abdomen as tight and long as one can. Alternating the exercises as one goes through their commute is a great way to be mindful of our body parts and the work they do for us.

The buttocks support our legs and back, helping us lift, jump, reach, and more. The abdomen supports the internal organs and spine. Healthy spine, healthy life!

I hope this helps you.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Life and Wellness Coach

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Foot Exercises

5/28/2018

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Our foot health is important to our entire body and health because we use feet every day and in every way. From morning until night, whether we are at leisure, work, or exercising, we engage our feet. As we get older the fat pads on the bottom of our feet get thinner no matter what our size. This makes it really important to wear proper shoes and socks, as well as add padding or insoles to the cushioning part of shoes.

For healthy feet we can do simple stretches. I encourage my clients to hold a bar or banister and pop up on their tippy toes like a ballerina. Stay there as long as one can and then release. Splay the toes out as wide as one can when doing this exercise so we have a solid base. I suggest 3 sets of 10 to start. This stretch works the plantar fascia on the bottom of the foot.

When seated, I stretch my feet by laying down and putting my feet in the air. I point and flex slowly, about 10 times and hold the point and flex as long as I can. This works the arch and top of the foot.

Ankle rotations clockwise and counterclockwise help with the flexibility and stretch the Achilles’ tendon at the heel area.

I hope this helps your journey toward yourself.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFT

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Taking Chances

5/21/2018

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I met my husband TORINO as his server (called a waitress in the 80’s) in a restaurant in LA almost 30 years ago (1989). He was the friend of the chef and visiting LA from SF, where he lived. He was visiting Chef Ike and I had to close up the restaurant. Evening 1, the meal was complimentary from the chef. Evening 2 the meal was complimentary from the chef. The 3rd evening the chef finally introduced us. I was definitely watching this young man, but was too shy to say anything because he was so beautiful.

When my good friend Chef Ike introduced us, Torino said, “I don’t want to know you as an average human being would want to know you.” Well that was either an honest first line or a line from a movie I hadn’t seen (LA living had shown me some “one liners” in the late 1980s.). So I decided to test him. I invited Torino dancing the next night at a reggae club after work, late, around 11:30pm. I told him I had to be kind and dance with everybody who worked there because I was new in LA and they were my new family. He was fine with that.

Well, when we finally danced our first dance together, it was love for me. It felt easy and right. He stayed with me 24/7 for two weeks and then he left for Tokyo on a modeling contract. We wrote letters the old fashioned way for 6 months. Then he called once or twice on a land line. Torino wired money into my bank account and sent me a post card saying, “Take a jump over the fence. I’ll be waiting on the other side for you.” I took the chance, bought a plane ticket with the money he sent to me, leaped over the Pacific Ocean and danced into his arms on April Fool’s Day!

We have been together since meeting in 1989 and have been married since 1993. We have traveled the world together modeling in 44 countries as a couple. I gave up modeling in 2000, when I was pregnant with my first boy, Golden. Then 3 years later came a girl, Sage.

My circle of life would’ve been so different if I hadn’t taken a chance after knowing someone only 2 weeks and then moved across the world to be with them a short 6 months later. I credit our purposeful intention of getting to know each other to handwritten letters and lack of electronics allowing us to truly think before we wrote something down. It is a wonderful and tried and true way to communicate from the heart and really engage another human being.

I hope this helps you in your relationships with others.
Blessings,
KJ Landis
-Author and Creator of the Superior Self series

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Non Scale Victories

Unconventional Yogi

Sweating is Good News

Fasting and Fat Loss

Wake Up, Sleepy Head

Fall in Love with Running, If You Desire to...

National Relaxation Day

My A-Ha! Workout Moment

Good Advice for Life I Wish Someone had Told Me Earlier

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

Old Time Health Myth Really Works

Quiet Camp

Lemon Water

A Personal Definition of Beauty

Heavy Lifting

Exercise at Red Lights

Foot Exercises

Taking Chances

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