30 Aug

Exercise and sweating go together. But, let’s get real, sweating isn’t always pleasant. Was that tactful enough? Still, exercise and sweating go together.

Maybe understanding a little more about sweating will help. And while we’re at it, let’s talk a little about exercise and dehydration too!

Most people know that we sweat to cool the body. During exercise your heart pumps faster to move more blood to the organs so that it can absorb the excess heat. If the blood then gets too warm, the capillaries just under the skin open for more blood (that’s what makes you get flushed) which brings the heat closer to the surface. When the sweat forms on the skin, it draws the heat down as each drop of sweat evaporates. How does it do that? It takes heat energy to create all that water and to cause it to evaporate. Like magic, the heat is removed from the body through the evaporated sweat! That is exactly what the body needs!

This is all good UNLESS you don’t do your part to support your body’s cooling system. The water for the sweat comes from the blood. So, if you’re sweating a lot, you’re literally reducing your blood volume a lot. If you lose too much water from the blood, it becomes thicker. If it gets too thick, it can’t move as easily to where it needs to go. Since blood also delivers oxygen to your organs and your muscles, losing too much water creates some serious problems. This is dehydration. Some symptoms of dehydration are dizziness, clumsiness and disorientation. This is not the time to ignore your body’s need for water. If you do, your body will conserve water by reducing the flow of blood to the skin and therefore reducing the cooling mechanism of sweating. Now everything is moving towards a heat stroke where the body temperature rises very quickly. Not good.

So, let’s stop here and appreciate that lovely sweat. And, let’s make sure we remember to take these steps to keep all systems working together towards fitness!

  1. Drink a glass of water about a half an hour before exercising.
  2. Drink a ½ glass or more of water every fifteen or twenty minutes during exercising. Don’t wait until you are thirsty! If you are thirsty, you are already dehydrated!
  3. Wear clothes that breathe.
  4. Don’t exercise in hot sun or extreme temperatures.

It’s interesting to note that exercise causes this internal cooling system to work better in fit people than it does in unfit people. Fit people’s bodies resist fluctuations in their core temperature better. Unfit people will heat up faster which will cause the sweating to start sooner. So, the fit person and unfit person generally sweat the same amount but the unfit person starts sweating sooner. As with other body systems, a good fitness program makes everything work better!

One more point… Don’t think that forcing profuse sweating is a good weight loss approach. You can lose water weight by “sweating it off” but not fat!

Just keep exercising and drink the right amount of water to avoid overheating. All good.



20 Aug

Summer is winding down and as a gardener, that makes me a little sad. BUT… As September fast approaches, I’m aware that the changing season also brings the possibility of new beginnings. In fact, I love that there will be more time for renewing goals and shifting priorities. With the changing weather our focus on outside can move inside. Our personal growth and fitness goals can float back up on the priority list.

But, let’s not just do the same ole same ole… How about trying out a new way to engage in and celebrate successes?

Being able to see evidence of progress makes all our fitness efforts feel even better!

Here’s a way to help you keep your fitness goals front and center.

On the first day of each month, set a goal for that month. It can be whatever works for you. Maybe you want to get to a certain weight or certain body measurements. Maybe you want to eliminate certain unhealthy foods. Or, you might want to work out a certain number of minutes per day. Setting a goal to meditate every day would be a great fitness goal.

Then, post that goal on the Fitness Beyond Expectations Facebook page.

At the end of the month, you can celebrate or adjust your goal however you want!


20 Aug

I think it’s pretty safe to say that consistency is possibly the hardest part of any fitness program. This is true even for those of us who know the importance of consistent exercise. Still, it’s hard.

Sometimes working on a goal can be easier when you get support from others. The encouragement is nice but often it’s the accountability that really motivates. If someone is counting on you to show up somewhere or to do something at a certain time, it’s a lot harder to blow it off! Yes?

So, here’s an idea anyone can try to help with that. If you are already part of a fitness group, it’s very easy to implement this idea. If not, just grab a couple of friends who are already into fitness or who have expressed a desire to start. These people will be your group.

Everyone creates a list of the gym classes they attend now or want to attend regularly. If someone doesn’t belong to a gym or doesn’t like to go to gyms, they list the activities that they do. For example, maybe someone bicycles two miles every Monday and jogs for 15 minutes on Wednesday and does Tai Chi in the park on Saturday. Or maybe some people might do weight training at the gym Tuesday evening and a Zumba DVD at home on Thursday morning. Each list needs to include the person’s name and the details of each activity they do (i.e. what, where, when). These lists are posted on the BADASS REVOLUTION Facebook group for others to see.

If you want to work out with a buddy, you know when and where to meet them! As schedules change, just update your list.

It’s simple!


20 Aug

Yes, the BADASS REVOLUTION is on! Ok, I admit, I’m a little excited. It’s actually scheduled to start September 1, 2013.

“But, what is it?” you say.

It is group that supports everyone‘s efforts to bring their badass self closer and closer towards their most healthy self. Yup, it’s how we’re all going to reach Fitness Beyond Expectations.

“But, but, but…” you say.

No worries. This isn’t one of those groups of people who are already the fittest of the fit! Rather, it is for people of ALL fitness levels and abilities.

“Every everyone can join?” you say.

You got me again! Only people who meet these two requirements can join:

First, you need to be able to say BADASS and acknowledge that somewhere inside you there is some BADASSNESS upon which you can draw! You’ll bring that attitude to the workouts.

And, you need to commit to seriously attempt spending at least 20 minutes per day doing the Daily BADASS Workout.

That’s it!

Again, anyone can choose to be a BADASS REVOLUTIONIST.

There are a couple of different ways you can participate.

If you don’t live within driving distance of Marysville, Washington, starting September 1st, you can get everything you need from the Fitness Beyond Expectation Facebook page AND the BADASS REVOLUTION Facebook group. The daily workout information and demo videos will be available at the Facebook group. If you want to check out the BADASS REVOLUTION, join the Facebook Fitness Beyond Expectations page and the BADASS REVOLUTION group. We’ll give you more details there.

If you do live within driving distance of Marysville, Washington, you can join the Facebook page and group too. And, if you’d like, you can also come to our twice monthly meetings where we will share progress during brag time, practice the exercises planned for the upcoming two weeks and highlight some of the many inspirational BADASS REVOLUTIONISTS!

We look forward to seeing you on Facebook! Wishing your BADASS self the best!

The Robert Sturman photo above is the inspiration for the BADASS REVOLUTION. She is Tao Porchon-Lynch a 95 year old yoga instructor and an amazing BADASS!


21 Apr

Detachment is not indifference. It is the prerequisite for effective involvement. Often what we think is best for others is distorted by our attachments to our opinions. We want others to be happy in the way we think they should be happy. It is only when we want nothing for ourselves that we are able to see clearly into others needs and understand how to serve them.     – Mahatma Gandhi Continue reading


20 Apr

A lifetime of good health comes from a lifetime of many small but important daily decisions. Doing these things every day is the key. If you do, health will be your natural state. If you do this, when you are older you can be as strong and able as you are today. You might mistakenly think that you just have good genes or that you’re just lucky. Well, maybe there’ll be some of that but mostly it’s because of all those little things you did throughout your whole life. Continue reading


19 Apr

Yes, you can have it all!

You can have a delicious and healthy meal to start your day right. Continue reading


13 Apr

Yoga can feel a little overwhelming at first. All those pretzely positions seem impossible! There is even some confusion about what yoga really is. Is it an exercise program or a spiritual path? Granted, there is a lot of territory to explore and many options to consider. Personally, I hope you don’t turn away before you discover what yoga can mean to you and your life.

To make your introduction to yoga a little easier, here is a yoga vocabulary cheat sheet of sorts. This is NOT meant to be an in depth explanation of yoga. Instead, it will hopefully just help you navigate your introduction to yoga experience. Later, when and if the time is right for you, you can learn more by drilling down in any area that beckons you!

At a certain point, embracing the language of yoga can be part of the joy and charm of the yoga lifestyle. For some, it is a lifestyle that influences what you eat, how you move, and how you see the world. Continue reading


10 Apr

It is with great pleasure that I can share this interview of Tanya Rickard with you. How we met seems rather unremarkable. We’re in the same yoga class and we both prefer the right front corner of the room. For quite a while we did yoga right next to each other without much conversation. I’m so glad that we eventually had a chance to get to know each other better because this unremarkable meeting turned out to be with a very remarkable woman.

Five years ago Tanya weighed over 300 pounds and now she weighs a healthy 150 pounds. She has succeeded at transforming her life in ways that are truly inspiring. The changes she embraced are not only physical but also emotional and spiritual. She successfully crafted a brand new and very healthy self-image which directs her journey today! Continue reading

The Psoas: Muscle of The Soul

10 Apr

body divine yoga


I was delighted when I first came across Liz Koch’s amazing work because it confirmed much of what I’d been intuiting on my own. I had begun to open and close my yoga practise with hip opening poses with the specific intention of releasing tension in my psoas and hip flexors. I’d breathe and imagine tension flowing out of constricted muscles to be released as energy into the torso.

It worked, I’d feel my body soften yet somehow grow stronger.

Reading Liz Koch I instantly realized what I was doing – by learning to relax my psoas I was literally energizing my deepest core by reconnecting with the powerful energy of the earth. According to Koch, the psoas is far more than a core stabilizing muscle; it is an organ of perception composed of bio-intelligent tissue and “literally embodies our deepest urge for survival, and more profoundly, our elemental desire…

View original post 762 more words

Pioneering The Simple Life

Healthy Living in Fragile Environments

Radical Discipleship

A Joint Project of Bartimaeus Cooperative Ministries and Word & World

Jeni McMillan

thinking about creating

Great Middle Way

No Secrets - No Sides

Attila Ovari

Loving Life and Inspiring Others


NLU Delhi's Independent Student Newspaper

Sermons in Stones

Finding the sacred everywhere. Thoughts on religion, art, books, politics, philosophy, and life in general from a Unitarian Universalist minister.

Ricardo Levins Morales Art Studio

Writings on the arts of social change by Ricardo Levins Morales

Yoga Moods

Yoga for all your moods


Just another site

om gam yoga

Melbourne yoga instruction by Sophie Langley

Buy Nothing Project

Buy Nothing, Give Freely, Share Creatively


The (mostly) German car-loving Mama's blog

bitchin yoga

observations and discriminations

A Full Day

Love-infused words on faith, sports and social justice from a black male Unitarian Universalist


A great site

The Wisconsin Vegetable Gardener

A Gardener for all Gardeners