On the road again...

For Rudee...Relate to your post about back & disc issues. On a pain scale 1-5, I reached 4.75 several times in the 8-week period following that Brazilian Jiu-Jitsu class (a martial art and combat sport that focuses on grappling and especially ground fighting) in Seattle's University District in early January 2011. I didn't get an MRI but all symptoms pointed to C5-6 disc injuries and pinched nerves. First time visitors should never be asked to pair up a 5.1, 115 pound Filipina (me) with a gorilla-sized 6-foot tall, 220 pound dude (member of the "club") with arms the same circumference has her legs. Right?

My team of Chiropractors, rehab specialist, massage therapist, and acupuncturist all told me to "take it easy, take time off of work, and pull back from training and workouts. How was I supposed to do that when I had a full-time job and the Seattle Rock-N-Roll half marathon to train for?! That would have been my first half marathon ever. Ghurrrr! Tear-jerking, crawl-to-the-bathroom PAIN...that's how! Yikes! I completely lost the use my left arm for a few weeks, and couldn’t even carry my purse. That was the same arm that I used to wrap around tree-truck-dude's arms for the "knee grab" martial arts move. My point finger is still numb until today, left biceps tendon went out of the groove, and one of my Chiropractors described my extreme shooting pain as "zingers" with manual adjustments in my upper spine. One Chiropractor had to use a little clicker device and activator method for a little while until the inflammation calmed down enough for manual manipulation. Lying in bed with ice-packs for several days was not my idea of training for a half marathon! Alas, after that one miraculous massage therapy treatment with magic fingers Therese, and lots of rest; my healing path turned a huge corner.

In those eight weeks, no pain-killers, no muscle relaxants, no drugs of any kind, no hospitals, no tests, no expensive MRI, and no-one traditional doctors or Western Medicine. I did use only plant-based regenerative nutrition, finally did take time off work, iced, iced, iced and when the ice pack got warm got the second and iced some more, and lots of prayers!

Once I felt confident that I could start working out again, I approached each fitness activity or routine carefully. I gradually got back to my weekly running routine and in a few weeks could run five miles with little fatigue. On the early morning of April 11th, I ran in the Seahawks 12K race and did 10 minute-miles; faster than I planned. I missed the Rock-N-Roll half June 26th due to other knee injuries (another long post on the way) but now on track for Seattle half this November 28th.

Being confined to bed-rest gave me a whole new understanding, respect for those who are suffer from chronic pain, and time to think about my passions and long-term goals. I decided to start working on my skill set as an athletic trainer, and in the process of completing a few more certifications. My focus is working with health-seekers who are "joint-challenged" but want to improve, maintain their fitness levels without exacerbating their injuries, and have just completed post-injury rehab and committed to long-term fitness, OR someone hasn't worked out in years do to chronic pain.

When I share my story at events, meet-ups and online, many people come-up to me and share their own story. They relate to my experience, understand the level of pain that keeps you awake all night, and the emotional toll that chronic pain can cause. You may not plan to check out a martial arts class, but if you do try a new activity; be aware of your body’s limitations and get around people who put your safety and well-being ahead of the athletic pursuit or triumphant victory in pinning some big dude to the ground.

I applaud your approach, Rudee, praise your courage and appreciate your blog. I ran a crossed your post when I was looking for "backbend over the ball photo" for my blog and Facebook posts. You can find me on movetobefit.com and also FB MOVE To Fit monthly challenges.

Cheers to your continued path toward healing!

October is a big deal!

October marks our third month of the MOVE monthly challenges and also National Breast Cancer Awareness Month, y'all! The organization is Celebrating 25 Years of Awareness, Education, and Empowerment.

If you know anyone one who is a breast cancer survivor or literally fighting for their life, give them a big hug and say "I believe in your 100% recovery, and come into agreement with you that you are already healed..." or your own personal expression to help empower and encourage them in their path toward optimal health.

This month will be a very special MOVE To Be Fit celebration of our health! Besides the fact that most of us can follow along in each daily activity, let's celebrate the fact that we are able to get out of bed in the morning and know that we "get to" live.

Life, your breath is a blessing, an honor and a privilege we should celebrate everyday; not just in October. Click now to join the MOVEment!

September challenge is here!...

Click "Like" on Facebook fan page

At MOVE To be Fit...September will offer a new month of activities, and we'll change up the pace a little by splitting-up the 10 minutes throughout the day! Daily activities...

Q.: How do I follow or post comment for the September challenge?

A.: Each activity will be posted the day before on the fan page wall and event page so that everyone is doing the same thing ("MOVEment") along with workouts already planned for the day. "Comment" on the activity post daily on the fan page wall or event from each participant is REQUIRED for prize eligibility... for fun, accountability, and sharing in community about your accomplishment, trails and for support about barriers you may be facing.

GRAND PRIZE: tulees September Sportswear Shopping Spree!


CORPORATE SPONSOR: tulees


REQUIREMENTS: Complete all 30 "MOVE September 2010 Challenge" activities, post to THIS EVENT WALL or FAN PAGE WALL with daily "Comments" beneath the daily activity post.

September Activities...in detail.

Sponsors

MOVE Monthly Challenges are in full throttle! We'll giggle and have fun explaining to our families and co-workers what we're up to when they see us on the MOVE for each daily activity. Continue to invite more friends and family. Building community is key to your consistent commitment to your own wellness.

EXCITING NEWS!
MOVE To Be Fit is launching a campaign to encourage health and fitness communities to "sponsor" events for the next 12 months with incentives (i.e. designer fashion/sportswear, t-shirts, athletic gear, personal training, nutritional products, etc.) all the while helping to promote their businesses and/or support their cause.

CATEGORIES:

Merchandise:
Fitness apparel or accessories
Home gym or fitness equipment
Personal training or passes
Nutrition products

Services:
Acupuncture
Ayurveda
Body Work
Chinese Medicine
Chiropractic
Herbal Medicine
Holistic Health Practitioner
Homeopathy
Massage
Naturopathic Medicine
Nutrition
Personal Training
Reflexology

MOVE August 2010 Challenge

Being able to move is a privilege!...Recently, I visited my family and had a startling revelation about how much of an impact food, fitness and lifestyle choice makes in our overall health. My mother, my uncle (Mom’s brother), and siblings all have one thing in common. They had no clue what my biggest motivator is for running a mile outside in the 79 degree evening heat, and doing my “Kick-Your-Own-BootieCamp” in the middle of the dinning room next to the buffet table! No clue!

Really? Really.

My Uncle, who is visiting from the Philippines, has amazing energy, vitality, muscle tone, and doesn’t take 10 pills a day like the others in my family. He’s a great cook, walks daily, loves to be in my Mom’s garden early everyday and most importantly, he’s very positive, compassionate, takes personal interest in you, in the moment as if you are the only one in the room, smiles and laughs out loud…A LOT!

If you follow my Facebook pages, you know that my daily wall posts are about daily healing in all areas: Spirit, Mind and Body. The order of priority may seem odd because my posts may seem “body” focused. The reality is that with balance, SPIRIT being my highest priority, feeding my MIND positive, and protecting from negative; then my BODY can stay the course through the discipline and stamina required to maintain optimal health. Which "diet" is the best, you may ask? Well, my approach simple: eat as much as you’re going to burn off each day from God’s grocery store, avoid processed anything or “factory made” (packaging is skin/flesh not boxes or plastic wrap), engage in a bioavailable regenerative nutrition regimen, and MOVE everyday. The diet is usually referred to as the "Paleolithic Diet" referring to the Paleolithic or Stone Age era. It is also referred to as the "Stone Age Diet", "Cave Man Diet" or the "Hunter-Gatherer Diet". I avoid the microwave, and by composing natural packaging; I'm also helping to preserve the environment.

As my relatives sat around the card table(s), played Mahjong, discussed their ailments, pills they take for them, and how Auntie or our cousin’s health issues have put them out of the job market. I decided to keep my lips shut and focus on my workout. Below are a short list of their comments, rants and raves. Some are loosely translated from three dialects spoken in our family home.

“She likes maintaining her skinny figure.”
“I guess if she teaches fitness classes, she has to look the part.”
“My son bought me dumbbells last Christmas but I haven’t used them yet.”
“That’s what the younger generation is going now a-days.”
“She is really sweating a lot…OMG!”
“It’s way too hot to be doing all that.”
“I don’t have time to exercise.”
“Those look really hard.”
"I'm too fat to do that."
"I tried exercising once and it hurt."
“You’re sweating all over Mom’s carpet!”

What was my revelation you ask? Just MOVE! It’s the consistent theme, anthem, sayings in my FB pages, brand and lifestyle. Please don't trademark the brand: “Just SIT”. I will put together a list of ridiculously simple (easy) activities that ANYONE, even my 83-year-old, diabetic, arthritic, Mom can do each day. If my Momma can do them, so can we.

Click "Attending" Facebook Event

In June, one of my mentors, Marisa Mancke, challenged us all to “just move and do something everyday for ten minutes”. Together as a community, let's remove barriers we allow ourselves as reasons “why not”. Instead, let’s all start every morning with “WHY MOVE” reasons in August (kinda like Proverbs). This will be sooooo easy for all of us to participate and succeed! No woman, man, child or pet (yes, the four-legged kind) will be left behind.

If you have friends who aren’t on Facebook yet who you want to invite to the “MOVE Challenge”, cut and paste the FB Invitation or Note and paste it into email for them.

Let’s MOVE…for health’s sake and because we can!

Click "Attending" Facebook Event

TO GET THE T-SHIRT: Be in the group along with the first five (5) that complete all the challenge activities before midnight on August 31st; or invite five (5) others who join the fan page and post at least one comment each on the fan page wall.

What's your "why"?

The Top 7 Reasons to MOVE!

Summer has come and gone. And now you're planning to rip up the powder this winter season.

Whether you can't wait to bare it all in the tropics, snowboarding, or if you're still working toward a weight loss goal, exercise is the key to looking and feeling great all year long!

Register for an event today! Click here

But why else should you exercise? Here are the top 7 reasons to MOVE this season:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat.

Here's what losing fat feels like:
*Your pants become loose.
*People around you begin to say that you look great!
*A glance at yourself in the mirror makes you smile.
*Your energy levels soar. You feel amazing.

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury.

It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest - compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King's College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

Here's the study in a nutshell:

*Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter. Once a telomere gets too short, that cell can no longer divide.

*Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.

*The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging. It was found that the length of telomeres was directly related to that twin's activity level.

"There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."

*People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week. People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.

Exercise Increases HDL levels in some people - this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.

Most didn't even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results.

Post on our wall or send email today to info@movetobefit.com for a free consultation.

What are you waiting for? Lace up your shoes and get moving!

Your Reason:
Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel.

Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed.

"MOVE December 2010 Challenge"
Click "Attending" on Facebook Event