Peaceful, Powerful, Confident Goddess

Tai Chi meets Weights

2011-12-06T08:52:00.001-08:00

This is a great movement for those looking to keep flexibility and and a muscle strength.For Beginners:Preform without the BarFocus on your the power in your lower abdomen (men-prostate/woman-whom)As your hips open gradually add weights.I'm a bit lazy and have gotten bored with counting reps. So I train with Kryas or Mantras in my head for timing or play a song that is 2-5 min long.Your metabolism with boost. Muscle will shape and confidence will return.On the deeper benefits.From the Inside Out:Happy SpleenHappy KidneyHappy Large IntestineHappy GallbladderHappy BladderHappy BodyHappy Energy Happy LifeHappy DeathWant to learn more about this and other topics around Wellness from the Body to the SoulContact:Ila Barlean206-465-4430The Tao Movement Wellness Center -Body to Soul

Love Juice #40

2011-11-18T09:04:00.001-08:00

Do day our love had company.

To the left:
Blend
1/2 organic fresh cranberries
1/2 plain low fat yogurt
12 almonds
Cinnamon
Stevia

Pour over
Chia Seed

Enjoy!!

The love Juice of the day has been brought to you by Whole Foods and Samsung and Ila's hands and imagination:
Dandelion
Kale
Fennel
Carrots with Tops

and Tons of water.

Remember no matter what activity you take part in. Regardless if it is power lifting, body building, ballet, yoga, rock climbing, skiing, swimming, cycling and on and on and on.
Eat 3 small meals and 3 small snacks each day. You will lower your over fatness ;-) keeping the metabolism happy and blood sugars at bay.
My desire is that you become your best friend, so listen to your friends needs and honor them.

Want to learn more:
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email: ilabarlean@yahoo.com

Love Juice #39

2011-11-18T08:51:00.000-08:00

We made love three times today and each time it was very different.

Early in the morning around 630 am after Sadna.

Cranberry and kangan water and a splash of stevia became fused together to cleanse the body after setting the mind for the days beginning.

The mid morning nectar of:

Red Kale
Italian Paisley
Made an intense chlorophyll dense combination.

Afternoon to evening:

Celery
Golden Beets
Blended very nicely creating a sweet cooling end to a very busy day.

Much love

Want to learn more about nutrition and fitness connecting the body to the soul.
Call 206-465-4430
email: ilabarlean@yahoo.com
Related blogs: check info
www.TheTaoMovement.com

To health, vitality and radiance

Love Juice #33

2011-11-09T08:17:00.000-08:00

Green Apple
Lemon
Ginger
Garlic
Cinnamon
Liquid Stevia

Blended by Magic Bullet.

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Love Juice #29 In The Raw (Nude)

2011-11-02T08:50:00.000-07:00

Okay: I.ve been sharing the final results of the love in the juice form. Now this is the beauty of love.

All love starts from a seed (an idea). That idea then gets cultivated in the nutrients of the soil, rain, sun.
Just like you. If you are surrounded by depth of rich nurturing love, you become this yourself.
As the seed develops there are obstacles that present themselves. I will not even start to make a list (call me if you want my views on this 206-465-4430)

Well my friends, what have shared with you is the between stage of love as a seed and love as a juice.

Please enjoy the beauty in bloom:

From Left to Right:
Cilantro
Beets (with green tops)
Carrot tops
Asparagus

Lately I am sticking to the more green, do to I am under some extra mental, emotional stress. Keeping the glycemic count down, just a tad, helps me manage my anxiety and see life from a "truth" perspective.

If you want to learn more about this and other health and fitness related topics
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Morning Love Juice #28 Visits Greenwood Ship & Sip

2011-11-01T08:13:00.001-07:00

It was a morning of "Get me out of here" and out around people.
This morning I left my camera in the car as I made morning love.
Hence Love Juice traveled with me as I made my morning rounds.

The Greenwood Ship & Sip Tuesday morning gal was great. She played with me in taking the pic of the traveling Love Juice #28. She restocked the boxes so that the love could just be balance right. Not too heavy there or too light here. Just right in our imperfect world.

Love Juice #28A (Left)
2 green apples
Turmeric
Ginger

Love Juice #28B (Right)
Italian Parsley
Asparagus
Golden Beets with tops
Carrot Tops

Even though love starts as a thought, then is created at home does mean it can travel out and be shared with all those around us.

Grounded love will last longer and travel deeper and with peace.
Where is your love at these days.

Want to learn more on these juices and other health and fitness related topics
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Love Juice #27

2011-10-31T08:59:00.000-07:00

This is a very calming blend.
If you are battling any form of yeast in the system, this blend will be a nice change from a complete 'Green' combination.

Remember to be generous with juicing. When the produce is whole, it may seem like a lot more. Yet once they have entered the blending process, considerably less. Yet the juice of our loving life is readily available.

Today's love has been made of:

Parsley
Ginger
Garlic
Turmeric

Enjoy adding more love to your life.

To learn more on juicing and other health and fitness related topics.
Call
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Email
ilabarlean@yahoo.com
Web:
www.TheTaoMovement.com

Love Juice #26

2011-10-30T13:49:00.000-07:00

Very simple today:

Red beets with greens
Whole stoke Celery.

Ate more foods on this day. Sunday.

Had Sadhana from 4-7am and Church from 9-12

A day of bliss..

Love Juice #25 Candida? Yeast Infection? Fungus In The Body...

2011-10-29T10:50:00.000-07:00

This days love had a dear friend, Muna Muraisi, join me in the morning ritual.

Our society is over flowing with refined delicious sweets: cookies, chocolate, pastries, wine, beer, ciders, baklava, white rice, white bread, white simple this and that. All sending the mouth into an orgasm for gluttony when the eyes first set gaze upon then and the nose get a whiff of the aroma of temptation.

How do we keep the enjoyment of having a vital and peaceful body. Well yes thought is one place to start. Yet, my friends fueling of the body is what keep us going.

I was once told this great story of the three cars (or three owners):

One car was a beater, not so pretty of a car. The owner was embarrassed to drive it, so he put the cheapest gas possible and did the very least possible to keep it on the road. The car ran, yet it let off nasty fumes in the air for others to ingest.

Once here was a fancy $100,000.00 car. The owner had so much pride in this car. He spent a ton on it, it was shiny, he put the top grad "everything" in and around it. The fumes it left is the air were translucent and orderless., yet people were afraid to go near it.

Once there was an owner: Broke beyond broke. Yet had a better car. He changed the oil when it was time to be changed, he cleaned the car every two weeks, he repaired what needed to be repaired either when he had the money or got help, he used what gas he could afford. This car at first sight did not look so pretty, yet when one looked closer: they could see the car.

What do these stories tell you: Please share your story.

The Love Juice of today:

Love to the Left:
Green Apple
Ginger
Turmeric
Garlic
Lemon

Love to the Right:
Cilantro
Celery
Beet

Today was a bit special. Muna and I made Yemen espresso with cream (no sugar)

Since I have been battling with Candida since I was a child (just about completely out of my system - do to fueling shift and over time changing and listening) and Muna has been dealing with her own health need. I made this blend of juices to kick the system into happy drive.

We added a few extra bitter greens that made the drinks very spicy and fun to WAKE UP the experience.

For more information like this and other health and fitness support:

Call
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Web:
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Love That Travels: Love Juice #20,21 &22

2011-10-29T10:23:00.000-07:00

Our love traveled to meet other love in the middle of the week.

Port Ludlow as beautiful as it is, did not have the access to what Ila would need to keep the Love Juice flowing, this called for : pre-paring for the journey.

Ila, traveled to Patrick Snows conference, author of Creating Your Own Destiny. An empowering, energizing speaker Patrick is. He has over come many adversities that most of us would just cower in the face of them. The need to "look good" in not in Patricks vocabulary, I am not even sure if he knows what it means.

In order to enjoy and receive the this wealth of passion and information that Patrick Snow was to deliver, Ila pre-pared a 3 day bundle of love. Packed with nutrient, protein to keep the muscle ton of hard work, Love Juice to keep the cells, organs and skin happy, knowing that complected carbs would be more redial available. We packed the essentials.

L.J. to the far Left:
Lemon
Mixed Greens
Ginger

L.J. in the Middle:
Kale
Asparagus

L.J. to the Right:
Red Kale
Fennel

Accompanied with hard boiled eggs, Talapia, White fish and almonds (the whey was never used). Tells you how the body craves real food as to anything processed.

Thank you Patric Snow for you inspiration and passion to teach and grow. Much love to your.

If you want to learn more on this an other nutrition, fitness and health related topics
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web
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Love Juice #19 with company

2011-10-23T08:05:00.000-07:00

Mum came to town this weekend so it was a bit of a special occasion. Toned down the love just a bit for her stamina (hehehe) Well not really, the intensity of flavour excited her taste buds of enjoyment. This made me smile ;-)

Love on the left:
3 Lemon
2 green apple
Ginger
Basil

Love on the right:
Celery
Cilantro
Golden Beets

Meal in the Middle
Coconut Oil
Pepperoni
Yellow Onion
Eggs
Goat Cheese
Tomato
Avocado

If you are on a diet, this is not the meal for you. Replace the pepperoni and cheese with more greens or just take them out. Add a small dash of sea salt and enjoy the fueling flavours for your enjoyment and your bodies enjoyment.

Looking for more tips like this and other health and fitness related ideas:
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Love Juice #18

2011-10-22T19:13:00.000-07:00

A bit of the same:

Love on the Right:

Green Apple
Turmeric
Ginger
Lemon

Yummy Yummy Yummy

Love on the Left:

Celery
Basil
Beet
Dandilion
Kale
Iltalian Parsely

Pretty darn good ;-)

For more information call
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ilabarlean@yahoo.com
www.TheTaoMovement.com

Love Juice#17 and Training and Meal plan for the day

2011-10-21T07:59:00.000-07:00

Okay time to take it all back. I have been very present to how I am affected to my outside exposure. Shopping for food has been big aha moment and where I shop is key. (not to mention places I choose to work or the people I choose to surround myself. They all play an intricate part in the developement of truth, love, connection, passion and enlightenment of the soul).
Energy is Energy and vibration has many different levels. Science has done a great job documenting this.
My sharing just come from the experience of meandering though this thing we call life. With the dream that my focus has a clear purpose and that I can touch the hearts of freedom in those that come into my existence. Thriving not to feed victim consciousness, yet feed the soul truth consciousness. In return, I pray I attract people that will offer the same to me. Help me over come my ego and life a life of deep truth (this can be very scarey and yet the feeling of accepting the truth feels like exstasy- this is my drug of choice)

So here is the play of enjoyment for me in this moment in this day, that will affect all days and moments to come.

The Love Juice #17 came in two parts today:

Juice to the right:
2 green apples
2 lemon
Ginger
Turmeric
Yummy

Juice to the left:
Celery
Arugula
Kale
Beet
Italian parsley
Dandelion
Taste is adventure, yet my body wants it so bad.

Meal schedule for the day:

1-7am
Coconut Almond Meal Pack (bar)
Americo with cream
12 almonds

2-930am
100 grams turkey
Juice (right)

3-1230pm
100 grams lamb
Juice (left)

4-1530pm
100 grams turkey
Juice (right)

5-1730pm
100 grams tilapia
Juice (right)

6-1930pm
1 c goat yogurt
1T whey protein powder
Wheat germ
mint
Essential Woman Oil 2T
water

1 gallon of water for the day

Actions taken in the day:

Trained my physical body with our 5 am girl group.
Reached out to a new friend in my life that we seem to want to connect. Went outside my comfort zone. (This made me laugh and giggle after)
Mental healing with friends
Spiritual training (Kundalini homework and Sadhana)
Prepare for workshop this weekend.

It is a beautiful day here in the Pacific Northwest.

IF your care to know more about these topics and other health and fitness related guidance.
call
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email
ilabarlean@yahoo.com
web check
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Love Juice #16

2011-10-20T10:38:00.000-07:00

Great blend straight from the garden:

Kale
Arugula
Ginger
Lemon
Kangan water

If you want to learn more about this and other health and fitness related topics. Call
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Much love

Love Juice #14

2011-10-18T07:19:00.000-07:00

Folks this is a very strong mixture. Please use small portions unlike what I did. I went a bit extreme (an addiction that I have yet to release ;-)

Love Juice on the Right:
Really great blend for your joints, stomach and liver.

2 whole lemon
Hardy chunk of ginger
Good portion of turmeric

Love Juice on the Left:
Filled with V-K, Iron, Antioxidants, Chlorophyll and more...

A Bundle of Rainbow Chard
6 Carrots
Kangan Water

I was a bit dramatic drinking these down, yet it is much fun to enjoy for gift mother earth has provided for us and connect that to our bodies.

Yet, please listen to your needs, limitations and desires for growth. Do not blend what will cause harm to your mind, body and ultimately your soul which is guiding you. Please listen very closely. And if your are having a challenging time listening.
Call or email me at:
206-465-4430
ilabarlean@yahoo.com
www.TheTaoMovement.com

Love Juice #12 & day #13

2011-10-17T16:00:00.000-07:00

Still on the road in Vancouver B.C. Yet on this day Monday. I did take a break from fresh Love Juice. So Love Juice #13 will appear tomorrow.

Here is the Love of #12:

CARROT
CILANTRO
LEMON
GINGER
BEETS
AND
FILTERED WATER.

This mixer was much easier to get down, yet it was a two day enjoyment.
For the 13th day of drinking juice, I have learned that just one or two veggies will be enough.
I have also learned a great lesson about myself. Yet, I have been aware of this personality and yet really didn't take it on like I have in the past 12 days.

I get SOOOOOOOOOOO excited with something/someone/some.... new. That I go ALLLL out and then burnout and need a break. This is what happened here. I went all out with the juicing and mixed all this and that together.
What would have sustained enjoyment, could have been take a 2-3 veggies and rotate them around and enjoy them each day.

Not a bad personality habit, just one to be mindful of.

Much love

If you enjoyed this article and would like more information on health and fitness call
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Love Juice #11

2011-10-17T15:52:00.000-07:00

We took a road trip this time. To glorious Vancouver B.C. to start out Kundalini Yoga Teacher Training Level 1 with Yoga West and the 3HO foundation.

Love Juice for day one consisted of:

BEETS
CELERY
GARLIC
PARSLEY
GINGER
LEMON
KALE
CARROTS
AND
FILTERED WATER

This was a very powerful mixture and very hard to enjoy taking down.

Yet it I did consume a gallon of the Juice of Love.

For more information like this and related topics in health and fitness,
Contact:
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ilabarlean@yahoo.com
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Love Juice #10

2011-10-14T10:39:00.000-07:00

This LOVE JUICE was delicious and full of power minerals and nutrients.

KALE
CHARD
BEETS
DANDELION GREENS
CARROTS
FENNEL
GINGER
TURMERIC
CELERY
GREEN BEANS
LEMON

As an addition to the juice. I had a power packed breakfast after my wight training program. So simple:

2/3 C PLAIN FULL FAT YOGURT
2T WHEAT GERM
1T DRIED MINT
1/2 T POWERED TURMERIC
CINNAMON
1 FRESH PEAR

AMERICANO WITH CREAM
ORGANIC PEANUT BUTTER COOKIE (FROM PCC)

Really enjoyed this morning meal. Looks like the pastries are fading out of the picture. They do not taste as good as they had in the past. Ah Change ;-)

FOR MORE INFORMATION LIKE THIS AND OTHER HEALTH AND FITNESS AND PERSONAL GROWTH TOPICS
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Love Juice #9

2011-10-13T11:08:00.000-07:00

Very delicious juice:

Carrots
Turmeric
Fennel
Ginger
Yellow Beet
Lemon
Kale
Celery
Pear
Italian Parsley
Kangan Water

Drink up:

For more information on this and other health and fitness related topics.
206-465-4430
www.TheTaoMovement.com

Love Juice #8

2011-10-12T08:54:00.001-07:00

This was the most delicious blend of veggies.

First I want to say:
THANK YOU SARA GREENWOOD: For lending me the food processor. Am excited to purchase the Vita Blender to juice and have all the veggie nutrient.

THANK YOU MOTHER EARTH: For consistently producing such delicious foods for me to enjoy.

THANK YOU FARMERS AND ALL INVOLVED: In the care, harvest, transportation of this produce to a city life.

Blend of Love for today:

4 Carrots and Carrot Greens
4 Lemons
Ginger
Turmeric
Fennel
Beets and Beet Greens
2 Pear
Kale
Celery
Kangan water 8.6 ph

This Juice of Love is very easy to enjoy drinking with all the added nutrients. Enjoy a Golden Life

For more information on this topic and other health and fitness related questions.
Call 206-465-4430
or go to
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or email directly to
ilabarlean@yahoo.com

Much love
Golden Brains

LOVE JUICE #7

2011-10-11T07:00:00.000-07:00

This love was made at 4 am before our (5am) morning Girls weight training. Historically this is the time that global mystics will meditate to connect with the universal truth that the message of the cosmos (golden light, light particles)are sending to us. Very special time of the day.

Enjoy your juice of mother love:

Parsley
Kale
Lemon
Cucumber
Tomato
Celery
Spinach
Garlic
Ginger
Kangan Water

For more information on nutrition, body training, yoga, outdoor training, spiritual awareness, emotional shifting and other health and abundance related guidance. Contact The Tao Movement Center
www.TheTaoMovement.com

Much love
Ila

LOVE JUICE #6

2011-10-10T09:46:00.000-07:00

Since it is Oct in the Pacific Northwest, we will be limiting the amount of cooling veggies that enter the bodies system. Adding warmer veggies to the bodies brain and intestinal track.

For today LOVE JUICE #6 we have added:

Lemon
Cucumber
Tomato
Celery
Kale
Arugula
Spinach
Ginger
Garlic
Parsley
Asparagus
and Kangan water

Before hand we took time washing and giving thanks to the veggies and the journey they took to come to this location of processing.

Much Love and See You at The Tao Movement Center
www.TheTaoMovement.com

Gods Love Juice #3

2011-10-07T08:41:00.000-07:00

Mobile Uploads

Healing properties:

Cucumber – alkaline, non-starchy, cooling effect on the blood. A wonderful digestive aid, purifying effect on the bowel and very beneficial to the skin. Cucumbers cool the blood in hot summer heat.

Garlic– An internal antiseptic, it contains allylic sulphides, which work by waxing chemicals inside cells. Historical immune system enhancer!

Celery – An alkaline, protective food, aids digestion, counteracts acidosis, halts fermentation and purifies the bloodstream. It can help clear up high blood pressure. One of the best foods for keeping the body well, celery can be a brain tonic, and the sodium in it will neutralize acids in the body. The leaves are rich in potassium, sodium and sulphur.

Asparagus-many of the elements that build the liver, kidneys, skin, ligaments, and bones are found in green asparagus. Helps in the formation of red blood corpuscles. The green tips are high in vitamin A.

Red Chard (Greens) – Are the healers of the body. They bring in chlorophyll, carotene and calcium, all important to the healing process. Collard Greens, Turnip Greens, Mustard Greens, Kale, Spinach etc.

Cilantro Leaves (and seeds)-(known as coriander) are anti-inflammatory and help to reduce cholesterol and blood sugar.
The cilantro leaves are also antimicrobial and anti-bacterial. They fight off infections and other bugs in the body.

Blend with filtered water and enjoy.

For more information on whole body-soul healing contact:
www.TheTaoMovement.com

Upcoming Events

2011-10-05T14:15:00.000-07:00

Hello Folks:

Two great links to see what the next event is that Miss Barlean will be hosting.

http://shalomfitnesscamp.blogspot.com/
and
http://www.facebook.com/#!/event.php?eid=217111625016063

Looking forward to seeing you Golden Brains

Much love
Ila
206-465-4430
www.TheTaoMovement.com

Keep the Cold Outside and the Heat Inside

2010-11-08T17:23:00.000-08:00

This is the time of year when we get a few extra sniffles or want to start vacation a bit earlier because we are feeling the stress of holidays and weather change.

Now would be a great time to keep your neck warm. The point between Cervical Seven and Thoracic One is our relay station for our brain, arms and core body.

This area, when exposed to cold elements, can be susceptible to “catching” a cold. In turn, our immune system feels “run” down.

Here are a few tips to keep yourself health and vital for the cold weather:

Where a higher collared shirt, scarf or neck muff around, not only is it fashionable it will keep you nice and toasty. Another simple tip, heat up a neck wrap and place it around your neck during the day.
http://www.unwind.com/Merchant2/merchant.mvc?Screen=PROD&Product_Code=HP110-2&Category_Code=ARO

For another: Place your warm palm over this area of a friend and rub your hand in a circle to your partners pressure comfort.

Hope you stay connected and warm.

To your health, love and vitality
Ila
206-465-4430

Training #11

2010-04-30T08:17:00.001-07:00

I understand how the readers like to hear a bit of excitement in writing. Sorry folks not there at this moment and do not want to change my mind on that right now.
Love you and hope you are creating a balance between your mind and your body and being truthful to your essences.

Here goes:

20 min walk
Joint opening exercises for hips and shoulders

Training time:

3 rounds
20 stiff legged shoulder presses
20 front squats
20 elevated dips
20 windmills –R/L
2 min seated holding posture (sun press)
1 min rest

Bonus round
5 X 100 jump rope

10 min sauna
20 min walk

This training felt amazing and the body did not feel any pain ore sourness.
Getting onto something here ;-)

Training #10

2010-04-28T21:22:00.000-07:00

Felt great today.
Body felt really limber and focused.

Here is the training of the day:

three rounds of:
20 squats
20 push-ups
20 crunch
30 tubbing flys
1 min rest

bonus round:
10 squats
10 push-ups
30 sec dragon posture
10 crunch
15 tubbing flys

2000 meter row in 10 min
500 intestinals
10 min sauna

To Love and Vitality

Juiced for Health and Vitality

2010-04-25T20:50:00.000-07:00

Every Sunday I make a trip to give healing to my mother and prepare juice to balance her blood sugar levels and to help her with sleep and joint pain.

Juice for Blood Sugar:

Mix
1 c juice of Black Cherry
1 c juice of Pomegranate
1 c juice of Blueberry/Acai or Current berry
1 c pureed goji berries

For my mum her dose is 4 oz in the morning and 2 oz in the evening.
The evening dose she combines with joint mixture.

1 T graded ginger
1 T graded turmeric
1 T garlic

What she is noticing is she is sleeping much better and is able to manager her emotion and make decisions that work to make her live more comfortable.

She is very happy
Thank you Tim for introducing this mixture to me.

REST DAY

2010-04-22T23:26:00.000-07:00

Yes a rest day. Some may say this would not be a rest day, yet in this world it is the closest I could get without just falling flat on my back and looking for the "clapper" to turn the lights out.

2 min standing 25 plated twists
2 min sleeping monkey
2 min round the world at waste 25pd (right then left)
2 min sleeping monkey
2 min halo 10 pd
2 min sleeping monkey

30 treadmill up hill

2 min bench dips
2 min extended squat (holding)
2 min bench dips
2 min standing squat with arms over head (holding)
2 min bench dips
2 min standing energy accumilation

off to sauna for 15 min

enjoy your training and keep moving and laughing

Training #9

2010-04-22T06:37:00.001-07:00

What an experience I had at the GYM.
Been wanting to get a body fat reading and it came true to what I was expecting. Not too shabby for a gal that has taken a year off of training.

I know my body really well to the point of the second my menstrual cycle starts and ends. Now guys this is something you will never understand so just go either wow or that is "so gross" either is great to me and I will laugh either way.

Anyhow back to the GYM experience and body fat reading. In past experiences the GYM reading have been a lot of bull and they still are a joke. Yet, we work with what they hand us.

Having been 9% and feeling that best of mind body and spirit condition as a competitive college swimming athlete.
Then feeling the 13% avid cyclist. Lean and light and size 4 (never seen that before then and haven't seen it since).
Then as a bodybuilder going from 18% body fat to 12% of hell. This was not a happy time for a budding 30 year old woman.
Now having left the past of training to either win a something or simply to look great. I now get to start over at a reading of 22%.

So let games begin on an energetic training with both the mind, body and energy world of deep awareness grow to a seen of creating a vital healer of on going love and strength. To lead and teach and continue to be a student so that the ego truly takes a back seat in life and my most purest of essence arrives on a daily basis.

So on that note. Today's training:

500 meter rowing
12 rounds
1 min rest between sets
the one min was spent doing back bend push-ups or incline push-ups

Then sauna time.
Food - log - Bed

Training #7 & #8

2010-04-20T19:37:00.000-07:00

After a month of being a bit under the weather and over working, I now have returned back to the gym to continue combining the meditative training of yoga and meditation to the crowed ego filled Gym environment. To maintain this level of focus has been a challenge. The mirrors the outfits the training styles all are better to watch then T.V. and since I do not own a T.V. I hope you get the level of distraction and the increased need to stay centered. ;-)

Here are the past two programs.

19 April 2010

2 min rowing
2 min push-ups
2 min rowing
2 min full plank
2 min rowing
2 min dumbbell squat and press
2 min rowing
2 min holding posture
2 min rowing
2 min holding posture with hip rotation
2 rounds = 40 min (50 min with mini pause)

Ate 90 min before that will not be recommended. Felt like I was going to discharge everything that I had consumed. 

20 April 2010

2 min chin-ups
2 min sit-ups
2 min BWV
2 min chin-ups
2 min sleeping monkey
2 min BWV
2 min chin-ups
2 min sleeping dragon (failed)
2 min BWV

2 min row
2 min thrusters 30 pd
2 rounds

2 min row
2 min back bend push-ups
2 rounds

As for cardio, cycled for one hour out side: this felt really strong and fresh.

To love and vitality

Training #7

2010-03-25T07:02:00.000-07:00

Wow: This taking a year off of training has challenged me to be more compassionate. It is not easy, yet I feel and see how luck I am to have the ability to still move freely and easily. Truely lucky.

Here goes the training:

Deep stretching as a warm-up

2min training one movement
Squats:
Squats: 7 reps (plus 50pd)
Alternate Deadlift with Dumbbells: 6 R/L 30pd
Step-ups: R17 L15 35pd Dumbells

Push:
Push-ups: 8 reps
Handstand: Dropped 3x
Tibetan #5: 6reps

Body is still recovering from the past weekend. I can feel the tension from A1 to sacrum. Yukky ;-(

Training #6

2010-03-23T21:37:00.000-07:00

After a weekend of body insanity, I did not think I would be able to enjoy breathing. Yes a bit on the dramatics.

Had a friend walk on my back and open up the meridian channels to my body. That was a feel good painful experience. Lungs are much more open now. I still have a little cough here and there.

Supplemental support:
Chlorophyll
Grapefruit Seed extract
Vitamin D
Brevail
Healthy Cholesterol Image
Apple Cider Vinegar
Raw foods

Training: Easy day

100 Erect Mini-Twist – w/ 25 pd plate
Windmill 3sets 10 reps 10,10,15
Prone Elevated Back extension 90 sec followed by 10 reps (not for men)
Supine full plank raise 4 attempts
Lateral Elevated Plank R/L 1min 2sets

Sauna

Training #6

2010-03-22T23:03:00.000-07:00

Two Minuets One Set

Chair Squats: 50pd 11reps
Romanian Dead lift: 60pd 11reps
Stationary wide-lateral lungs: (with Olympic bar) focused to hard on form instead of reps

Bent Row: 14reps 20pd (9kg)
Single Dumbbell Row: (on tip toes) 20pd R=11reps L=10reps
Narrow Rope Pull Downs: 110pd 12reps

Push-ups: (hands on bench) 6reps
Shoulder Press: Olympic Bar 6reps
Bent Flies: 8reps 5pd (2.3kg)

Before training:
103 bows
20 holding posture

Post Training:
30 min holding posture
Bed

Training #5

2010-03-22T23:02:00.000-07:00

One set. Two minuets

Front Squats: 50pd 12 reps
Walking Dead-lift: 85pd dumbbell
45 degree Lung w Bar: R&L = 11reps

Wall assisted Plank (a killer for concentration and core skill): may 3 or 4 successful ones
Stretched out push-up: (modified) 8 reps
Single leg Push-up: R&L = 9 reps

Chin-up: 5
One arm chin-ups (assisted) R=17 L=20
Bent dumbbell fly: 20reps 2.5pd

One min holding plank off bench. Not for the men!!!!!!!

Weekend Play time and Beat up of the body:
Saturday: Two hour intensive Ana Forest training. Think I aggravated my chronic dislocated left shoulder.
Sunday: Participated in Rain man Indoor Tri-Athelon. Followed by a breakfast feasting and then an hour of soccer and ending with homemade hot coco and bed.

Training #3 & #4

2010-03-17T23:28:00.000-07:00

This was a test of a repeat program:

Morning time 630-710 Evening time 2145-2230
Squats:
Box Squats (Plus 50pd repeat slowly for 2 min)(pm time plus 70pd, 18reps)
Sumo Deadlift (Plus 90pd repeat slowly for 2 min)(pm time plus 110pd, 12reps)
R/L Flamingo (repeat slowly for 2 min)(pm time R22 L19)

Push:
Wide Push-up (slowly for 2 min - this was embarrassing)(pm time 14reps)
Hand stand Push-up (slowly for 2 min with bar support - others were impressed, I was "wow, out of shape)(pm time held for 2min off wall up down 3x)
One armed Push-up (slowly for 2 min 8R 5L)(pm time R10 L9 with support)

Pull:
Cable Pulls (150pd/68kg slowly for 2 min) (pm time 8 reps)
Rope Cable Pulls (150pd/68kg slowly for 2 min) pm time 10reps)
Alt Single Cable Pull (100pd/45.5kg slowly for 2 min) (pm time 15R 16L)

Cool down with jump chin-ups (pm time 2 min 64reps)

Evening felt so much better then the morning time. Still notice how out of shape my body has become. Still need to strengthen my lower abdomen strength for support.

Taking the year off to heal my body. Physically, emotionally and spiritually has been extra-ordinary. Now it is time to take the whole experiance to another level of service around healing of others and self.

Keep posted we have some great new recipes for sleep and energy.

To deep love and vitality:

Ila

Training day #2

2010-03-11T05:11:00.000-08:00

Another tantalizing training program:

Push:
Tibetan MVNT #5
Overhead Press
Dips (off Bench w feet on Dumbbell)I laughed/cryed with this exercise. Shocked of how my muscles needed to be retrained for this leavel of intensity.

Press:
Supine Row
Lat Pulldown (this was very boring and unrewarding)
Back Exstensions off a bench

Squat:
Sumo Squat (plus 20pd)
Romanian Deadlift (plus 50pd)
Single leg Taylor Squat

Sauna for 5 min

The body can be pushed mored and weight can be added to next weeks progrram ;-)

Back out To Train

2010-03-09T07:58:00.000-08:00

The season is hear. A year of rest and repair has been a well needed time off. The body feels so much stronger and grounded.
I feel like Grace Kelly when she danced on air. All life is light a fluffy.

Training for the August 7th 2010 All Natural Bodybuiding show. Training will be different, because I am not interested in the "old school" why of training. Simply doen't excite me.

Training will be very simple two min for each movement. The intensity comes with the added weight allong with a five second resistace with ecentric and concentric contraction. Prepare to feel the burn and buckets of sweat drip from my lovely body.

Day One of training

Push:
Push-ups
Elevated Push-ups
Off Bench Rotated Dumbbell Press 15pd

Pull:
Bent Row (plus 20pd)
DeadLift (plus 50pd)
Bent Fly (2.5 pd bi-laterally)

Squat:
Squats (plus 20pd)
Overhead Squat (d-b 20pd)
Step-ups R/L (25pd plate bi-laterally)

Sauna for 5 min

Body felt great during this training. To the point and no messing around. Made me smile ;-)

See You Wednesday

Time out

2009-03-13T16:15:00.000-07:00

Hello Readers:

I will be taking a bit of time off from this blog.
Out to refocus on what direction I am taking my personal fitness and business.

Now, I am focused on a 34-day program for strength. In addition, I am adding 60 min of cardio each day and yoga 2x and dance 1-2x each week. The key is the nutrition. Vegetables, mix of (brown rice, millet, black beans, garbanzo bean, lentils, yams...) beef, eggs and fish.

My intention for this break is to collect information around cancer stories and success stories around raw foods (The china Study - book)

I love you all and will be back soon

Ila

Getting Back into The Groove

2009-02-24T16:10:00.000-08:00

We are back. Well, Ila is back at least to this site to share and log her training for the Seattle Rock and Roll Marathon.

It all Started Friday Feb. 20, 2009. I went ahead and put a post on Facebook requesting a tire-flipping partner. After reading several delightful responses, one lone soul, Mario, joined me in this fun mid-morning training

On Sunday Feb 22, 2009: We arrive at 11 am at Advanced Spinal Rehab where I am storing all my lifting paraphernalia for Barlean Balance (aka: BBA Consulting, LLC). Dr Scot Sorum, owner of Advanced Spinal Rehab, kindly allows me to store tractor tires at his clinic. Many blessings to you Dr. Sorum

Training Menu:

Active warm-up (for your specific needs)

Tire dance: 4 rounds (8:19 time)
20 push-ups (Mario=back extensions)
20 sit-ups
20 jumps (like a box Jump yet on a tire)

Round one of 60 sec tire flips:
11 flips

Round two of 60 sec tire flips:
13 flips

2 mile run

We then break for breakfast which consists of a hamburger steak and two potato pancakes with herbal tea. This is a fabulous breakfast for those out there looking at having “real” food after a meal to nourish your soul and feed your body. You have a protein source (the meat); a carb source (the potato); and, a fat source (what it was all cooked in). These are the building blocks of a healthy diet to produce a body that you/I are/am comfortable in and with.

Thank you Mario for the company. It seems that I have a very low tolerance for training alone these days.

Photos yet to come.

Feb. 23, 2009

7-8 am Walk Green Lake (2.8 miles)
30 min. walk to work with 25-lbs. pack
Trained with my Boot Camp Jungle participants
6:21 min. jog
Active stretching
6:19 min. jog
25 sit-ups with weights
10-10/10-10 Plank with row and hip dips
3 rounds
5:45 min. jog
10 min. vib
5 tire lifts
10 – 60lbs. lift
10 – 70 lbs. lift
10 – 80 lbs. lift
10 – 90 lbs. lift

***Go to www.bellevuebootcampjungle.blogspot.com for the full bootcamp program and more……

30 min. walk home with 15lbs. pack

Ate a beautiful meal of Portabella mushrooms with brown rice, burdock root and ginger accompanied with some dates, raisins and almonds. This meal was in alignment with my fat trimming goals. It provided a light meal before bed and the fruit satisfied my craving for a bit of sweets.

Ah what a great start to this fitness goal.

Since my goal is to be ready for the Seattle Rock and Roll Marathon coming up June 27th, I am planning to take part in the 1/2 marathon. Focusing on having a strong back, and flexible hips and ankles, will allow me to finish the race with energy instead of collapsing at the end of it. I am designing this training around the tire (simulating a functional movement of both strength and speed), some heavy training to keep those fat cells at bay so the body will be light and toxins will have less of a chance to settle in the joints and cells creating pain and injury. This mixed terrian simulates the outdoor environment of the race and improves ankle stability.

Train the body now so that there will be no surprise on the race day.

Outdoor environment
Tire
Dumbells
Plyometric
Trail and street running
Stairs
Multiple plans of movement (to prevent injury and to increase response)

Top 10 New Years Resolutions??????

2008-12-25T11:25:00.000-08:00

With the 10 ten New Years resolutions relating to health and money.

Popular New Year's Resolutions:

 Lose Weight
 Managing Debt
 Save Money
 Get a Better Job
 Get Fit
 Eat Right
 Get a Better Education
 Drink Less Alcohol
 Quit Smoking Now
 Reduce Stress Overall
 Reduce Stress at Work
 Take a Trip
 Volunteer to Help Others
 Holiday and New Year Health-e-Cards
*(Survey done by usa.gov)

This concerned me. Have we lost the focus here as Americans? What happened to Family and Contribution? Or are we in a dream state that thinking our health and wealth will bring those all together?

I think not, None of these resolutions will be solved if you do not follow what Bob Harper from the Biggest Loser states in the SUCCESS Journal from Tony Robbins: “Change only will happen when your are really ready.”

So how ready are you reader?

Here are a few tips that you can ask yourself to really find out if you are truly really for change or will be wasting your time, money and energy with this on the Fence exploration. I must say, either way you will learn something.

Back to the tips:

1 sit in a quiet spot (alone)
2 get your not pad out Accompanied with a pen, pencil, canyons, eyeliner, whatever
will leave a mark.
3 Draw a line down the middle
4 On the right write Pros
5 On the left write Cons
6 while at the top of this page write the Desired New Years Resolutions
7 take each column and give it a good 10-15 min of committed time and energy and
write down all the pros and cons for the Desired New Years Resolution.
8 When you discover that the pros are longer then the cons. Make a Decision in that
moment to take the step to complete the New Years Resolution.

Note: If in the past you have been the one to make many New Years
Resolutions and do not complete even one over the year. Then take this
one and focus on it until it has gone from a conversation to a way of
living.

9 get in contact with who you will need to support you with this resolution
10 HAVE FUN & ENJOY THE RIDE

Send your comments to www.barleanbalance.com
2009 Allure’s top Trainer of Seattle Washington

Stress Education

2008-11-29T22:06:00.000-08:00

Everyone knows that this modern world is incredibly stressful. We know that stress threatens our health, weakens our performance and interferes with our pleasure in life.

What is less well-known are the ultimate causes of stress and what we can do to minimize the impacts. This study is uniquely interesting because it lies right at the intersection between mind and body. Stress isn't like a pathogen or an alien invader; it has more to do with our experience, our perceptions and our interpretations of events.

The field is fascinating and rich, but the fundamentals are simple. According to neurobiologist Robert Sapolsky, author of Why Zebras Don't Get Ulcers, people are more vulnerable to the effects of stress if they

- feel as if they have minimal control

- feel as if they have no predictive information

- have few outlets for their frustration

- interpret the stressor as evidence of worsening circumstances

- lack social support

These observations are backed up by research with non-human animals. They immediately suggest strategies for both personal, organizational and cultural transformation.

Stress education also overlaps strongly with the work of Martin Seligman on learned helplessness. Seligman discovered that our vulnerability to adversity is strongly linked to our explanatory style, the way that we talk about the events in our lives.

Ultimately, once we learn some stress fundamentals, we find that we can harness stress and learn to benefit from it. Good stress (eustress) can in fact be a very good thing for mind, body and tribe.

by: www.exuberantanimal.com

Fat Busting A.M. Shakes

2008-11-01T22:24:00.000-07:00

To all you fit minded nuts out there.

These shakes will not only assist in fat reduction they will also give you that healthy looking glow in your skin and hair.
Starting your morning with some essential fats, antioxidants and phytonutrients.

The Glow Bust

1c Mixed Berries (Frozen)
1c Spinach (Frozen)
3T Ground Flaxseeds (=1 egg) or 1tsp Flaxseed oil
1tsp Green Tea Oil
1 clove Garlic
½ c Millet
Dash of cinnamon
1c water
26 g rice or whey protein

Blend and enjoy

Make it Green Baby (so the kids will enjoy too)

1c Peaches (frozen)
1 scoop Barlean’s Greens or Berry Greens (by Barlean’s)
1T Omega Swirl Flax Seed Oil
½ c cooked Oatmeal
26g rice or whey protein
Dash of cinnamon
1c water

Blend and enjoy

Send me your experience after making the cancer blocking, skin enriching, and energy busting drinks.

Thank you for your requests and feedback. Keep them coming.

To your Strength and Vitality,
Ila
-----------------------------------------------------------------------
Your International Fitness and Nutrition Consultant

www.barleanbalance.com

Free Newsletter & DVD available on line. "Thoroughly enjoy the DVD I purchased from you and can really feel a difference in my legs. Thank you! " -- Mary S

Know someone that needs assistance with health and fitness? Go ahead and pass this post onto them. It could change their life.

"Physical strength in a woman -- that's what I am." Tina Turner
-----------------------------------------------------------------------

Frugal and Tasty Salad

2008-09-10T20:54:00.000-07:00

Need:
Very large mixing bowl
Go to Trader Joes

Purchase:
-Bag of Baby Spinach
-Bag of Spring Mix
-Bag of Arugula
-Bag of unsalted dry toasted pine nuts
-Container of Persian Cucumbers
-Small block of Reggiano Parmesan Cheese
-Container of Heirloom Tomato Mix

Mix in Big Bowl:
-½ bag of all greens
-½ container of Heirloom Tomato Mix
-1-2 Persian Cucumbers diced ¼ inch
-½ pine nuts sprinkled on top of Greens
-¼ pound of Reggiano Parmesan Cheese grated and sprinkled on top of greens
-½ T organic sea salt sprinkled over top condiments.

Place a generous amount of salad into serving bowl
Top your portion with 1T organic virgin olive oil.

Sit down and enjoy every bit of flavor that you will experience.

This is a very tasty salad for those on a budget or not.

If you enjoyed this recipe pass it onto other health conscious friends you know.
Also, if you have any requests, be sure to comment on this posting or email me directly by responding to this post.
To your strength and vitality,

Ila Barlean
International Fitness and Nutrition Consultant
www.barleanbalance.com

Power A.M. Jump Start Drink

2008-09-10T15:02:00.001-07:00

Over the 15 some odd years of coaching, training and consulting the constant question that keep coming up more than any other is:

What do I eat in the morning that is?
Organic
Raw food based
Taste good
Quick and easy
Protein packed
Allergy free
And is Healthy for me.

Well my belly bean friends here is a big time favorite of mine.

Blend away and send me your thoughts. All comments welcomed.

The Jump Start to the morning to fight cancer and increase immun system;

Blue-Coco Drink

Need:
16oz Magic Bullet
Mix:
1 C Frozen Blueberries
¼ C Coconut Milk (light or regular)
½ tsp Cayenne Pepper
1 tsp Ground Cinnamon
1 tsp Coconut Nibs
25-40 g Whey Protein Power
1C Filtered Water
Blend and enjoy.

This drink is great for those mornings you just do not want to cook and looking to have a raw foods diet.
Also on a hot summers day to replace that craving for ice cream or milk shake.
If you are dairy intolerant, vegan or simply trying to be more health conscious. You will enjoy.

Full of antioxidants, zinc, magnesium, protein, fiber and good fats that help fight against cancer.

Want more yummy recipes. Send your requests by replying to this email and look for it to come out in the next newsletter.

To your Health and Vitality,

Ila
www.barleanbalance.com
DVD for sale – go to website to order

Religion and Health

2008-09-07T22:32:00.000-07:00

Believe or not religion plays a big role in how your fuel your body. Let’s look at a few.

Christianity: By default I was raise in the Christian community, called the American School District and the American government.

At the age 13, I was asked not to return to our local Church because I spoke up to the minister that announced that it was in the name of “God” that the English came to the United States and slaughtered the Native Indian.
Those subjected the English way of dietary needs onto the Native Indians. Wow, our reservations are just thriving with health young men and woman. Right? The increase of dental disease and alcoholism are just a few physical stresses that our wonderful Englishmen brought to this country all in the name of “God”.
Last I checked “God” wrote that killing is a sin of any kind and look at the pre-existing health conditions of the English at that time. Type 2 diabetes was on its way, just not discovered, yet. Black tea, refined white sugar and cream does a load of damage to not just your pearly white teeth and stirs up trouble in the gut which make it hard for proper digestion of nutience.

Catholic: If I wanted to go to a clitoral prison and become an alcoholic that would give me a great does of Vit-C and anti-oxidants. Great. Pass me the bottle of vitality. Any yet all the candles are quite peaceful to see. Definitely sets a meditative calming state. Good to relax the mind.

Hinduism: Wanting to limit my absorption of animal protein that have been injected antibiotics and steroids, this would be the religion for me. Chicken and fish are IN and pork and beef are OUT.

Buddhism: Now, if you are looking to live a long life and have tons of energy. As dietary vibrancy, this predominately vegan religion will encourage moderation, eating as close to the earth as possible and giving the animals the right of passage. Away from your jaws.

Islam: Ah the political religion of the 21st century.
The beautiful Islamic Religion. I am not Muslim, yet religion is like a candy box of exploration to me which mean since 2006 I have attempted Ramadan.
The concept of this fast is very pure and I would encourage each of us to attempt the concept of restraint. I am not one to want to instill boundaries on myself or follow the masses rules and regulations. And yet I took Ramadan on.
2006 fast:
Started off great for the first two week. Then the German concur came out of me. I was out to compete with a spiritual cleanse.”Ramadan is not going to beat me”. How silly was that. So after the third week I quite.
Learned how stubborn I am and how much I wanted to win over my own addictions around food and water.
2007 fast:
This wasn’t as traumatic because I cheated the whole way through it. Two weeks went great then a week of menses and then travel. That was one way to get out of it.
2008 fast:
This is pretty amazing. Ramadan started the day after my Birthday Aug 31 and I was off vacationing with friends and chose not to start till I returned back to Seattle. Not eating was going great and yet I was attached to drinking my water. I noticed that my mind had more clarity by keeping the water in and yet, there still was memory lose. This concerned me as a business owner and living a very physically active lifestyle. So a snack was implemented and meditation or down time of rest was scheduled in.
Then my boyfriend went out of town and being a person that craves partnership, felt very depressed do to my playmate leaving town. Hence the abundance of food consumption occurred for two nights. Still just drank water during the day and pigged out at night.

This fast is very fascinating in the core of the intention is to clear the mind of greed and desire and to teach restraight and discipline along with moderation.

Regardless of your believe. Look at the blood line of your faith and notice that it teaches moderation and healthy habits that will allow the spirit to grow.

Mc Donald’s = Dead food
Apple = live food
Taco Bell = Dead food
Steak = live food
Wendy’s = Dead food
Spinach = live food
Burger king = dead food
Carrot and tomato = live food
Soda = dead food
Water = live food
Refined white sugar = dead food
Raw honey = live food
Pasteurized milk = Dead very dead food
Raw milk = live food
Fortified Cereals and breads = Dead dead dead
Whole grain brown rice = jumping for life

If you have a belief that has restrictions on what to eat or drink and you are confused living in this North American Society of diversity.
Call me 206-465-4430

Let sit down and work out a plan that will keep your energized and healthy and keeping your beliefs in tack.
To your strength and vitality,

Ila
www.barleanbalance.com

The Beer Shelf - Keep or Gotta Go?

2008-09-06T19:50:00.000-07:00

Belly Fat and Longevity:

We are all going to the grave; it is just a matter of who wins the race.

You or me?

Article from the New Delhi Wire: Abdominal Fat can stimulate hunger pain.

In a country that over half of the population is starving. There is this epidemic rise in Type 2 diabetes and abdominal obesity.

Read on:

Scientist from the Lawson Health Research Institute has been able to nab the culprit which makes fatter people hungrier.
The research published in the Journal of Federation of American Societies for Experimental Biology (FASEB) found that fat cells around abdomen produce an appetite-inducing hormone known as Neuropeptide Y (NPY).

Dr. Kaiping Yang, the author of the study in lab research found that the abdominal fat in obese rats in fact produced the hormone.
Earlier it was believed that NYP is only released through brain which makes fatter people to eat in excess in response of the released hormone. The appetizer hormone also induces fat cell production around the belly.

Yang said, “This may lead to a vicious cycle where NPY produced in the brain causes you to eat more and therefore gain more fat around your middle. And then that fat produces more NYP hormone, which leads to even more fat cells.”
Many research put people with extra fats around stomach at great risk of heart disease, diabetes and hypertension. While their bone density may be greater, fat around the belly leads of other health risk. So what to do about one beer shelf?

Read on.

The further research of the team will be to examine whether NYP produced by abdominal fat cells is circulated in the bloodstream or not and it is very much possible that it could move to brain and stimulate hunger pangs. Research is still being done on the claim.
“If you can detect NPY early and identify those at risk for abdominal obesity, we can then target therapy to turn off NPY,” Yang said.

Even though Yang claims “It would be much easier to use drugs to prevent obesity than to treat the diseases caused by obesity, “I would adversely disagree with this statement and would only condone medical surgery or drugs when the patient has emotionally, physically and mentally used all the know resource available out there in our progress day of science and research.
Between hypnotherapy, consistent daily movement, supplementation via food, pill and or powdered form there are avenues available to each of us.

The study would be able provide more insight into the disease related to fat and obesity and will pave the way to make a healthier lifestyle by manipulating the hormones.

Now what to do while researcher do their studies:

1. Drink at least half your body weight in water.
2. Consume as many raw fruits and vegetable as possible
3. Take a digestive enzyme to aid in digestion
4. Exercise 10 min 3 times a day (walking, jogging in place, jumping jacks, ect)
5. Eat 5 meals around 300 calories each day.
6. Sit and eat every 3-4 hours. This will keep your metabolism up.
7. Get to bed by 10:30 pm to get an adequate amount of rest (6-9 hours)
8. Take time out for you – yes this is to you the workaholic.
9. Cut out low fat and not fat. Instead eat whole fat products in moderation.
10. Most importantly, enjoy the process

“How you feel now, will be an indicator of how you will feel in your later years”

If you know someone that would enjoy this article, do take a moment and email it to them.

To your Strength and Vitality,

Ila Barlean
Your international Fitness and Nutrition Consultant
www.barleanbalance.com

Four Tibetan Vitalizing Exercises

2008-09-05T23:39:00.000-07:00

Beginning the "Four Tibetan" Exercise Program
1. For the first week, and only if your are relatively healthy and fit, do each exercise three times.
2. If you are inactive, overweight, or have health problems begin these exercises doing one of movement of each exercise each day and only if you feel totally comfortable doing this. If you have any concerns whatsoever, please consult with your physician. Individuals on serious medications should consult with their physicians.
3. If you are overweight do not do “C” and “D” until you have developed some strength and endurance. Do a modification of this and email me for those suggestions.
4. Do only what you feel comfortable doing. That may be only one of each exercise for the first week. Build up to two of each exercise the second week, three of each exercise the third week, etc. or at a faster pace only if your body does not hurt when you do these exercises.
5. 21 is the maximum of each exercise you should ever do. If you want to enhance your program, do the exercises at a faster pace, but do not so more than 21 of each exercise each day. Doing more than 21 repetitions of each exercise in any day will affect your chakras negatively and can create imbalances in your body.
6. The "Four Tibetans" may stimulate detoxification and often creates many unpleasant physical symptoms. This is why it's recommended to increase the number of each exercise gradually on a weekly basis. I also recommend a vibration detoxification with Choming Essences. For more information on vibrational detoxification with Choming Essences please visit www.mkprojects.com.
7. If you have not exercised for some time, prepare to begin your "Four Tibetan" exercise program by walking daily, for a half hour each day if possible. Another alternative in preparation for the Five Rites is a stretching program with a gradual increase in the types of stretching exercises and the duration of this program.
8. A sugar free, simple starch free and low fat (homogenized oils) diet is an important support when integrating the "Four Tibetan" exercise program into your life. Also check to add enzymes into your diet to aid in digestion.
9. Do the Four Titian exercises every day. The maximum you should skip is one day each week. If the exercises are done less than six days each week, the results will be greatly reduced.
10. If on certain days your time is limited, do 3 repetitions of each exercise. This takes less than five minutes.
11. For maximum benefit, do the exercises before breakfast in the morning, if at all possible. If this is not possible do them anytime during the day.

Explanation of each exercise:
A
Lie flat on the floor, face up. Fully extend your arms Along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and head to the floor, always Keeping the knees straight. Allow the muscles to relax, and repeat.
Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.

B
Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest. Then throw the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and begin the rite all over again.
Breathing: Inhale as you arch the spine and exhale as you return to an erect position.

C
Sit down on the floor with your legs straight out in front of you and your feet about 12" apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now drop the head backward as far as it will go. At the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. Rest before repeating this Rite.
Breathing: Breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.
D
Lie down with your face down to the floor. You will be supported by the hands palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body Is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted "V". At the same time, bring the chin forward, Tucking it against the chest.
Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.

Benefits:
Even though I enjoy challenging my body to the extreme of strength and endurance. The body does need down time to repair itself.
When I have implemented the “Four Tibetan” exercises into my daily routine, I discover that my energy level increase and my mental clarity improves not to mention overall clarity of decision making.

Try it and email me your experience.

To your Strength and Vitality,
Ila

Post Strongman - A great success

2008-08-04T15:45:00.000-07:00

We had it all. A day of intense emotional roller coster.
One guy was taken away to the hospital for hiting his head on the black top - other then a headache and a few more hairs gone and a tooth chipped he is recovering well.

Raised about 12 thousand for the Fragil X Research Foundation

We had injuries flair up for shoulders going through rehab.

I personally made some rookey mistake. Running shoes when I should had been wearing Olimpic Lifting shoes.

But all in all for my first "real Strongman" and six weeks of training. I walked a way second. I was pretty impressed with myself and that accomplishment.

LW Women
Ila Barlean
Yoke Log 13.12 - 2nd
Deadlift 19 - 2nd
Bus Pull 54'5.5" - 2nd
Overhead Medley 3/26.72 - 3rd
Stones Overall 4/26.41 - 1st
Score 45 - 2nd

for more story go to http://www.rainiercrossfit.com/rainier_crossfit/

To your strength and vitality,

Ila Barlean- Fitness and Nutrition Consultant: BBA Consulting, LLC
www.barleanbalance.com
Free Subscription
DVD for sale
www.advocare.com/07031663 - Get in shape
www.maxcast.com/nuskin - for more youthful skin
www.ilabarlean.blogspot.com - Blog
www.spartanchampions.com - get strong!!!
www.quantumstim.com - MRS 2000

One week out for the Contest of strength

2008-07-25T12:37:00.001-07:00

Come we will be there to entertain you and inspirer you or simply freek you out.
This event will be tons of fun. We will all be reliving our caveman brothers and sisters in servival (if we ever needed to)
So come and support and join the fun and be part of a good cause.

Lame Day

2008-07-24T21:30:00.000-07:00

It was a day to get connected to my legs.

Clean's and Jerks
Weight * Reps * set
100 * 3-5 * 10

Done day ;-)

personal bet before the strongman

2008-07-24T11:05:00.000-07:00

Been swamped and out of the off the last few days, so here are two workouts for you to be inspired by.....

22 July 2008
Bench Press
Weight * Reps * Set
115 * 12 * 1
125 * 10 * 1
135 * 8 * 1
145 * 6 * 1
155 * 4 * 1
165 * 2 * 3
PR day ;-)

Incline D-B Press
Weight * reps * sets
40 * 10 * 1
45 * 6 * 1
50 * 5 * 1
55 * 0 * 1
55 * 2 * 1

Anterior Delt Raises
weight * reps * sets
20 * 10 * 1
25 * 8 * 1
30 * 6 * 1

Bi Curls
Weight * reps * sets
25 * 10 * 1
30 * 10 * 1
32.5 * 10 *1
35 * 10 * 1

Shrugs
Weight * reps * sets
40 * 10 * 1
45 * 8 * 1
40 * 8 *1

Dips
bodyweight 10 reps 2 sets

Farmers walks with 90pd dumbbells in each hand. 50 meters

23 July
30 stair stepper
Hanging and hip opening movements with crunches

Simulated Deadlift for the log
Weight * reps * sets
90 * 15 * 1
180 * 10 * 1
270 * 8 * 1
290 * 6 * 1
300 * 4 * 1
310 * 4 * 1
320 * 2 * 1

Sumo Squats
Weight * reps * sets
45 * 20 * 1
95 * 20 * 1
115 * 20 * 1

not much to say. body needed rest and so I made it a rest day ;-)

Please post your comments and ideas. Also if you liked this workout and want to share it, please pass it on....

The 3rd Annual Strongman and Woman just around the corner

2008-07-21T23:27:00.000-07:00

If you are in the area or are open to flying in.....Here is the link to the event that I have been training for and the workouts you have been reading

http://www.rainiercrossfit.com/goodpostermedium.jpg

Saturdays workout consisted of deadlifting a 300pd log 6 times and pulling a 2plus ton double decker bus two times. Then a day of socializing.

Sunday was a wine a beer tour out here in Woodenville, Washington. Good times.

Todays workout:
Simulated a Yolk by doing a 45 degree squat
Weight * reps * sets
135 * 20 * 1
225 * 12 * 1
275 * 10 * 1
300 * 10 * 1
320 * 10 * 1 back felt like it was either adjusting or going to snap. Belt time...
325 * 10 * 1
340 * 10 * 1 loaded back was unstable but felt great.

Stone Similation/High Pec Deck
Weight * reps * sets
60 * 10 * 1
70 * 10 * 1
80 * 10 * 1
90 * 8 * 1
100 * 8 * 1
110 * 6 * 1

Grip hangs
60 seconds and 25 seconds

Next two exercised with super sets
Full cable Pull-up
Weight * reps * sets
50 * 10 * 1
70 * 10 * 1
90 * 8 * 1
100 * 8 * 1

D-B Swings
Weight * reps * sets
80 * 10 * 1
90 * 10 * 1
95 * 10 * 1
100 * 10 * 1

I finally got pissed at the end of the workout. Been a bit disappointed with some events in my life and yet there are some amazing opportunities that are just bubbling with excitement. Just wish I could have the full package instead on just 2/3 of the package. I guest this is teaching me to be greatful for the 2/3 and still envision a life of 100% satisfaction. Man life can be a bitch when expectation are in the way.

To the unexpected mistories in life. May they keep popping up.

Thank you to all the clients that are commitied to change in their lives
Thank you for the health and wealth in my life.
Thank you for the support of those I have yet to meet
Thank you for the simple loves in my life.
Thank you to the patience of those supporting me in the vision for the future.

If you enjoyed this please pass it on to someone it could support

Sunscreen

2008-07-21T15:24:00.000-07:00

What a great global issue to have. What what to do about it?
This can be a very frustrating topic to have.
We are bombarded by all the advertisements of sunscreen and what to choose and most advertisement are enticing you to purchase their product via the use of sex and visual stimulation. How is that going to protect your skin against cancer?

NOT ONE BIT/IOTA

Jon Herring writes in his article SUNSCREEN: 21ST CENTURY SNAKE OIL

"ETR reader SR in New York recently wrote, 'I read that most sunscreens contain a chemical that acts like estrogen in the body. Could this be harmful? And should I avoid sunscreen? I'm heading to Florida in a few weeks and don't want to get burned.'
The answer is yes. Almost all commercial sunscreens contain not just one but several chemicals, known as xenoestrogens, that mimic the hormone estrogen. YOUR BEST HEALTH UNDER THE SUN, a book I wrote with Dr. Al Sears, highlights a Swiss study that fund five of these chemicals in commonly used sunscreens:
*Octyl-dimethyl-PABA (OD-PABA)
*Benzophenone-3 (Bp-3)
*Hormosalate (HMS)
*Octyl-methoxycinnamate (OMC)
*4-methyl-benzylidene camphor (4-MBC)

In laboratory testing, each one of these chemicals behaves like estrogen. And when they are combined, they can have a synergistic effect. In other words, two 'weak' xenoestrogens can produce a very strong response.

Not only does this disrupt the hormonal system, but these chemicals are known to stimulate tumor growth and the spread of cancer. (Not to mention a decline in male sperm count, early puberty, and feminine characteristics in men.) Ila "that sounds really sexy"

And don't think you're safe just because you don't 'ingest' these chemicals. Clinical studies show that they easily penetrate the skin and enter the bloodstream.

Whenever possible, you should avoid using chemical sunscreen. Protect yourself from sunburn with clothing and shade. And when it is necessary to use sunscreen, look for a chemical-free product with zinc oxide as the active ingredient. (You can find several brands at health food stores.)

[Ed. Note: Now you know one danger of sunscreen. But does that mean you should skip the sun altogether? Absolutely not. Dr. Al Sears and Jon Herring reveal that amazing, life-saving benefits of sunshine in YOUR BEST HEALTH UNDER THE SUN.]

ila: Now my suggestions after that powerful incite around sunscreen.
*Coconut butter: not just great for protection against fighting sun damage that can create cancer. But also great for cooking and moisturizing your skin. http://www.aromaherbshow.com/index_058.htm
*Melaluka: Sunscreen cream. This is a private company that two summers in a row I did a test between coconut oil and melaluka suncream and the effects of burning on the skin. Now keep in mind that during this testing period I was exposed to the sun 4-5 hours a day five-six days a week.
What I personally discovered was that the melaluka suncream did not leave on tan line and I only applied it once in the day. And with the coconut butter. I did burn and yet it was a settle soft burn with minimal peeling involved.

Take a try and still keep your self covered with proper clothing. And Keep hydrated with water and electrolytes (coconut milk is great or advocare rehydrate).

If you liked this article please post a comment and pass it onto a friend that could benefit from the reading.

To your vitality

Elbow Pain

2008-07-17T15:17:00.000-07:00

This can be the most frustrating thing when you are training or working. It can not just be painful when playing golf, tennis, doing cleans, chin-up, dips, caring groceries, pouring back several pints of beer or drilling a whole in the ground of cement or even working on the computer for 10 plus hours. Whatever activity you are doing that requires some sort of grip involvement.

Story time:

Lately my workout partner and I have been training very hard for this strongman completion hosted by www.rainiercrossfit.com on Aug 2. As I am just training for this he is being superman and getting ready for a dance performance as well. Crazy idea, this is just over training in my opinion. But he is having a hell of a great time, so, go for it…..

But in turn all his wonderful joints are just screaming at him for rest (not happening anytime soon). In order to do this Strongman competition he need to be able to do cleans and do them well. So hence elbow pain has been getting in the way of him doing what he wants to do, powerfully.

So I had enough of my workout partner’s pain….
Since I have a long history working with a variety of athletes and most “normal” folk in rehab and training, I have also a strong back ground as a massage therapist.

If you are dealing with this very similar issue and it is bothering you, here are some suggestions of what you can do.
1. STOP! STOP! STOP!
Take care of yourself.

2. Get a massage. You have about 16 different muscles attached around the elbow joint (Bicep Brachii, Brachialis, Pronator teres, bicipital aponeurosis, Flexor carpi radialis, Palmaris logus, Flexor carpi ulnaris, Flexor digitorum superficialis, Flexor pollicis logus, Brachioradialis, Extendor carpi radialis logus, Triceps brachii, Anconeus, Extensor carpi radialis brevis, Extensor digitorum, Extenor carpi ulnaris). Getting a massage around the elbow joint can release the pressure one or more of the 16 muscles are experiencing.

3. Change your grip on the apparatus being used. Just a simple change in hand positioning can elevate the pain. And yet you will still need to address the symptom.
4. While lifting, use a thicker bar. This will have you use more surface of you hand and have all muscles work synergistic-ally.

5. Ice. Ice before and after your workouts in decrease inflammation and increase recovery.

6. Rest. Almost forgot, the most important thing you can do is rest. What is meant by this is active rest. This is not an excuse to sit our your “on the go ass” and do diddly. It is an opportunity to slow down and keep the blood flow moving. Do this by using light LIGHT weights accompanied by increased reps (15-20 reps 2-3 sets)

7. Drink FILTERED WATER. This will help with flushing out any of the toxins that have built up in the injured elbow

8. Have fun with learning more about your body.

9. Antistero anti inflammatory (wobenzym = http://arthritis- alternative.com/detail/Wobenzym-N.cfm). Break down harmful proteins that cause joint pain and slow recovery from injuries

10. REST

Pain gets in the way of your enjoyment of your work, training, relationship, and overall quality of life.

I encourage you to take care of all and any pain you do experience so you can increase your quality of life.

Thank you for reading.

Please send me your thought on this article

Ila Barlean- International Fitness and Nutrition Consultant: BBA Consulting, LLC
www.barleanbalance.com
Free Subscription
DVD for sale
www.advocare.com/07031663 - Get in shape
www.maxcast.com/nuskin - for more youthful skin
www.ilabarlean.blogspot.com - Blog
www.spartanchampions.com - get strong!!!
www.quantumstim.com - MRS 2000

Strong man prep

2008-07-16T20:31:00.000-07:00

16 July 2008 10:45-noon
15 min stair stepper (get the ass fired up ;-) I could have done some thrusters instead, but it was fun to chat with a friend while warming up.

Standing twist with plate
Weight * reps * set
35 * 20 * 2
45 * 20 *2

Lateral D-B Deadlift (set up two benches one on right side and one on left side, just below knee level) Five sets on the min with 90 sec rest between
Weight * Reps * Set
60/60 * 24 * 1
70/70 * 17 * 1
80/80 * 13 * 1
90/90 * 15 * 1
100/100 * 10 *1

Lateral Cable pulls Low to High
Weight * Reps * sets
60 * 8 * 1
70 * 8 * 1
80 * 8 * 1
90 * 8 * 1

Then some odd hip stuff. My low right back was still stiff. Saw chiropractor, Dr. Penry, for an adjustment and clinical observation on my shoulder strength. Need to work my anterior delts more.... That's good. Back to the gym tomorrow.

Tell me how this workout goes for you

Stongman training (prep for Aug 2nd)

2008-07-15T23:46:00.000-07:00

It was a good day. My left QL (Quadratus Lumborum) has been strained from the past Saturdays work out. So today to keep on track I did more supported exercises.

Cable Lat. Pull down with full extension
Weight * Reps * set
120 * 12 * 1
160 * 6 * 1
165 * 6 * 1
170 * 6 * 1
175 * 5 * 1
180 * 4 * 1

Hammer strength Low Row (single arm)
weight * reps * sets
90 * 8 * 1
90 * 8 * 1
115 * 6 * 1
125 * 6 * 1

Hammer strength High Row (single arm simulation of a prone pull-up)
Weight * reps * sets
45 * 6 * 2
80 * 6 * 1
90 * 6 * 1

Back extension (similar to a goodmoring)
Weight * reps * sets
130-150 * 12 * 3

Seated Row
weight * reps * sets
120 * 8 * 3

cardio for 15 min
Stretch and went home.

Felt good and my posture felt even better.

Try and tell me how it went ;-)

2.5 weeks out from Strongman

2008-07-15T09:51:00.000-07:00

This is Monday's workout 14 July 2008

As some of you women out there might know. Training and the day of menstrual cycle are not always the best of friends. But even though the body felt tiered, I had one hell of a great work out. With some personal bests.

Preworkout: took mealreplacement shake from advocare (www.advocare.com/07031663)

Solo training.

Flat Bench Press
Weight * Reps * sets
45 * 12 * 1
95 * 12 * 1
115 * 10 * 1
135 * 5 * 1
140 * 4 * 1
145 * 4 * 1
150 * 3 * 1
155 * 4 * 1
155 * 4 * 1
160 * 4 * 1

Incline D-B Press
Weight * reps * set
30 * 12 * 1
45 * 4 * 1
45 * 5 * 1
45 * 8 * 1

High Cable Fly
weight * Reps * set
20 * 50 * 1 cool down set

30 min treadmill walking

Postworkout: mango slices, buttered chicken, mixed greens, pecans and yumminess

Try it and share with me your experience.

less then three weeks out from strong man

2008-07-14T14:12:00.000-07:00

Training at Redmond Golds GYM from 9pm -1130pm July 13th, 2008

Warm-up

Overhead Press (standing)
Weight * Reps * sets
45 * 12 * 1
55 * 12 * 1
75 * 10 * 1
85 * 5 * 1
105 * 3 * 1
115 * 3 * 1
125pd * 2 * 3
135 * failed

Seated D-B Press
Weight * reps * sets
30 * 8 * 1
35 * 5 * 1
40 * 2 * 1
45 * 1 * 1

Standing single D-B Jerk press
Weight * reps * sets
40 * 5 * 1
50 * R5L1 * 1
notes: In Aug of 2007 I had dislocated my left shoulder. It sucked. I was unable to do aerial or trapeze or chin-up or just relax with my arms behind my head. I put myself to a stricked rehab program and saw a chiropractor 1x/wk for 3 weeks and had a sports massage in there. Kept lifting with the left arm (low weight to build up strength). After this workout it was great to know that now I have the joint stable from all the rehab and staying active, i can now build up the strength. This is exciting to me.

Then did 2 rounds of Jogging for 10 min and walked for 5
Wrapping up with some serious stretching time.

Try this work out and tell me your thoughts

too busy to exercise?

2008-07-14T14:11:00.000-07:00

Hello readers of interest......

This is a very personal letter that I am sending out. We all live very busy lives. Yes, I am not married or with any children or pet in my life. Plus I run my own business. Sound great right. Maybe to some parts of it sound really glamorous and believe me parts of your lives sound simply yummy to me.

So I have all the “time” in the world right? Well no not really….. I have to make choice on what is important to me at a give time and what will support my bigger vision that I can taste, feel and imagine I am touching it. Some choices have not been the best and they set me back. Did I learn yes. No regrets.

On a day that I get to check in with all my clients I was doing a survey to see what would be of interest to you the reader.

A wonderful man running his own business, supporting his family, a wife that also works, two kids that are not just going to school but also requiring extra attention (counseling and sports). Joe (to protect the identity of this man – since we all may know each other anyway). Joe asked, “so how do I get in a workout with this lifestyle?” he says to me in a panic.

I responded. It will not be easy and it will take patience and retraining. One thing Joes does do is go for a walk every now and then. Joe loves his family and he is concerned about their wellbeing, in turn he is sacrificing his own. This is fine on short term base, but if continues will have sever health effect that could burden the ones he loves so dearly.

Joe, this is my recommendation.

1: As a reminder. Take a step back and really look at the situation.
2: Take a very deep breath. Possibly more depending on the time.
3: Make a visual chart of the day. What is each person’s schedule?
4: Like any job there are list to do. Make one!!!!
5: Schedule in time that the family together does-

AM Water Hole (each person as they wake drinks a quart/liter of water) a splash of fruit juice with help for the kids). This will rehydrate you from the night before and put a good start on the day for every one. (Re-read the benefits of water article that was sent out)

AM morning exercises. This could be just 10 min (a round of 5 squats, 5 push-ups, 5 sit-ups, 5 jumps, 5 spins and repeat till 10 min is up) i.e. YOUTUBE has great ideas out there and I have a 20 min video for purchase to do at home.

Get in the protein and fresh fruit. Make sure protein has been eaten in the morning. Classic breakfast: Oatmeal, 3 eggs, blueberries. All these foods help your brain, heart, and overall wellbeing.
Get ready for the day: Just like a musician, an athlete, an actor, a teacher, and engineer you also need to have all your tools with you to be successful for the day. Bring your lunches (2 bottles of water, fruit and veggies and protein and nuts and seed)

Night time wind down: go for a family walk after dinner. Do this as a replacement to T.V. The world has some many wonders out there that will spark you kid’s creativity again and maybe yours.

I hope this will help you Joe.

If you have any questions do call or email me.

To your success and longevity,
Ila
206-465-4430
www.barleanbalance.com

Three weeks out from strongman ;-)

2008-07-13T09:24:00.000-07:00

Been a bit of a short but intense workout with the rainier crossfit http://www.rainiercrossfit.com/rainier_crossfit/page/2/

Program of yesterday;
Struggled with a 115pd keg to press over my head. My thrust was fine, but positioning it to press was a failure.

Push press a 110pd log. The 90pd was easy the 110pd was a bit of a mental shift. All this stuff is easy, it is just the head getting in the was each time and it is pissing me off and decreasing my enjoyment of the lift......

Any how Beth and I went to deadlift a 300pd plus log together, that was fun and an attempt to create a bit more controversy. ;-) good times (check out link above -Kurtis and Paul partnering on the log - good boys)

We wrapped up the training with 5 Deadlift with a 135pd in each had.

Ice bath. food, nap and then on with the rest of the day.

Supplements taken to go this workout:
Advocare : muscle fuel
Advocare : Spark
Advocare : post workout shake
Advocare : Catalyst
Lost of water
Lots of enzymes

25 days till Strongman

2008-07-09T22:23:00.000-07:00

What a very busy day. got up at 5:30 am out the door by 6:00 (called client for wake-up call). Trained two clients and back at the office at 10am. Ate fish and brown rice and the did office work straight till 14:45pm.
At this time the only fear I am experiencing is around contracts. Crazy head conversation. So glad I finally have an agent I am accountable to now.
Enough about work lets get to play time:
45 treadmill from 1600-1645,. Taught bootcamp (walked 3 miles today). Back to the gym to lift:

Hip stretching
Deadlift
Weight * Reps * Sets
95 *12 * 1
115 * 12 * 1
124 * 12 * 1
145 * 10 * 1
165 * 10 * 1
185 * 5 * 1
195 * 5 * 1
200 * 5 * 1
205 * 5 * 1
210 * 5 * 1

Farmers walks down with Waiters walks back and down
100 d-b in each hand for the farmers walk
50 d-b for the waiters walks
2 rounds

Shrugs
Weight * reps * sets
65 * 12 * 1
70 * 12 * 1
50 * 15 * 1
40 * 20 * 1

Quat extension
Weight * reps * sets
30 * 20 * 1
35 * 20 * 2

Stretches with back bends and hip openers and truck unwinds.

Felt really good with this work out only took 80min to complete from beginning to end.
For other insights; check out www.barleanbalance.com

26 days till strongman

2008-07-08T22:25:00.000-07:00

A what a day. Calf felt better as the day went on. Business was a bit packed and facing new challenges that are new and foreign to me. But, time to address them.

If I can go and face new challenges in my physical training, why not in my mental training and spiritual training. No difference - right?

Drove up to the gym and sat in my car for about 8 min debating to go in or go food shopping (considering my fridge has aloe vera juice, eggs, brown rice and some dried fruit. Definately not a menue to create a mentally and physically stronge being, but a good start). So I decided to go food shopping. Yippy and boy was it fun.

Shopping for greens and collecting the ingredience for chicken sage - Yum. Fridge is full and my mind is at peice.

Time to do some EFT (Emotional Freedom Techniques) and then off to bed.

New questions. What is EFT? I am just relearning this myself. But it is a series of tapping alone the acupuncture meridians. And has been said to shift peoples persectives on situation significately. So far, this has helped in my relationships with those that are really close to me and has brought out my true nature of

27 days till strongman contest

2008-07-08T00:21:00.000-07:00

Ah what a great day of training. I was lucky today to have my workout partner there will me. It was fun to motivate another and be motivated and have a spotter that knows what they are doing.
Going into this workout my left calf felt tight and my body was a bit tiered. Over training was not an option at this time. It seems my strength and endurance for this style of training has improved since last year. Good times my friends.

I warm-up about 10 min on the elliptical. Boring but it does the trick. Yaked to my partner till we were done with that.

Then I set myself up for box squats. Placed the bench so that I could straddle it and clear the rack all at once.
Weight * Reps * Sets
o-bar * 12 * 1
95pd * 12 * 1
115pd * 12 * 1
135pd * 12 * 1
185pd * 12 * 1
205pd * 12 * 1
225pd * 8 * 1
245pd * 6 * 1
265pd * 6 * 1
Had enough energy to have gone heavier. I had an "Aha" moment here with breath. After reading several different concepts on breath and how different activities require a different style of breathing in-order to be executed properly. When lifting heavier the breath is your belt. (Paul Chek speaks of this at length). There is a time in your lifting that the breath needs to be out and when the lungs need to be filled. The difference is significant, when you let yourself feel your body taking away the fear that anything "bad" will happen to you. When you lift next, check in with your body. Especially when you are doing something new or lifting heavier.

Chest Press (from floor)
Weight * Reps * Sets
o-bar * 12 * 1
115pd * 8 * 1
135pd * 5 * 1
145pd * 3 * 1
145pd * 5 * 1
145pd * 4 * 1
145pd * 2 * 1

Now came my time to just piss around the gym and just do whatever I felt like (there was a bit of focused, but the work was done)
Front press
Weight * Reps * Sets
o-bar * 12 * 1
65pd * 10 * 1
85pd * 5 * 1
105pd * failed
95pd * 2 * 1
95pd * 3 * 1
0-bar * 20 * 1

Single D-B standing press
Weight * reps * sets
40pd * 2/3 * 1
40pd * 4/4 * 2

Then wrapped up with some hamstring stretching, splits, back bends and hip openers and stretching the anterior part of my left ankle.

Took Post workout shake (from advocare). Came home and iced ate dinner and chilled for the evening..... Kinda (did a bit of work)

Now it will be the bed time supplements (catalyst, nighttime recovery and some enzymes)

Try this program and tell me how it goes for you ;-)

To your vitality

28 days out from stongman

2008-07-06T20:23:00.000-07:00

A few more weeks till the Strongman contest with rainier crossfit. Yet, there will be several events between now and then that will be tempting to leave the training.

But Aug 2nd is not far from now. So it is still playing hard, working hard and training hard.

Today was a bit rough. My body felt great and yet my head was having a hard time shaking some sort of monologue rhetoric that was running around. Crazy mind chatter.
Oh well I let it do its thing while I encouraged my body to do its and here is what we accomplish on this day.

Gold’s gym Kirkland, WA 1800-1730 on Sunday July 7th, 2008. Started my program with an advocare muscle fuel and spark cocktail 20 min before training.

Then arrived at the gym to begin with stretching hips and trunk because that is what I do and I had been in the car for two hours (yikks).

Zercher Squats (look up on line if you can not visualize this)
Weight * reps * sets
o-bar * 12 * 1
95 * 12 * 1
105 * 10 * 1
115 * 10 * 1
Warm-up
135 * 7 * 1
145 * 5 * 1
155 * 2 * 1
155 * 3 * 1

The last four sets were bottom outs. My head was yakking away big time on these. Was wishing I had my workout partner to be “barking” at me on these ;-)

Step-up 60 seconds on the right, 60 seconds on the left, rest for 60 seconds
Weight D-B * Reps R/L * sets
40 * 13/12 * 1
45 * 10/10 * 1
50 * 10/10 * 1
50 * 10/10 * 1

45degree scissor jump lunges 60 sec on and 60 sec rest
Weight * Reps * sets
Wooden pole * 15/15 * 1
Wooden pole * 14/14 * 4

Back extensions – Stretching- Advocare Post work out shake www.advocare.com/07031663

Home and ate dinner did a bit of paper work. Meditated and got ready for the week.

!0 min fitness in your office on me

2008-07-01T16:15:00.000-07:00

Enjoy this 10 min routine that will be offered here via
www.powertraderlive.com
or
www.barleanbalance.com
Send me your thoughts and ideas.

Guy Pride Parade in Seattle 2008

2008-07-01T09:14:00.000-07:00

What a great event. Being a stand for equality regardless of your body type, religion, sex or sexual preference. It was a blast to be a flag girl with the GLOW team from Microsoft this past Sunday.

The weather here in Seattle was in the 90’s and that was total heaven to me.
Bring on the heat Pacific Northwest, and the rest of us all need to remember the importance of water, water, water. Can I say it again, WATER. So far people are downing the sugar drinks and iced coffees and iced or on ice alcohol drinks (saw tons of this over the weekend) just to cool down. Be careful, this could send you to the hospital.

Please, if you are reading this, I am bagging you. Drink at the least 3.5 quarts (liters) of water if it is warm out and if it is really hot, hot, hot, drink that gallon that is “hanging”around your place. Remember your electrolytes (Advocare: Rehydrate or excel gel). Your body will be happy and so will your good looking skin.

Back to the parade. Fun. It was a bit tame from what I was expecting it to be. It could be the politics going on with same sex marriage rights and wanting to have this pass and that means being a bit “conservative” to get all those votes in. Whatever the reasons are, it was fun to see folks out expressing themselves and enjoying the spirit of that.

Express on my friends

Ila
www.barleanbalance.com
DVD for sale on website

New Product for Long Distant Athletes

2008-06-24T11:52:00.000-07:00

VERY EXCITING NEWS!!!!!!!!!!!

Advocare has a new product on the market very similar to “GUE” but not…

So if you know someone that is a:

Cyclist
Runner
Long Distance swimmer
Tri-Athlete
Hiker

Or you are.

Come to this mixer and sample the product.

July 1st
6:30 -8:00 pm
12720 N.E. 10th Place Suite D 201
Bellevue WA 98005
206-465-4430
Follow the BBA Consulting sign, chalked arrows and balloons to the location.

RSPV by June 29th so we can make this event spectacular.

If this evening doesn’t work for you. Come to my Boot Camp on Mondays and Wednesday at the Bellevue Downtown Park from 6-7pm. I will be passing them out to the participants of the group and you will get a free workout at the same time.

How perfect is that J

To your health and vitality,

Ila
www.barleanbalance.com
206-465-4430
DVD for Sale –Go to Website

hi

2006-08-08T01:14:00.000-07:00

cool blog ila! where did you get it from?

Ila's first post

2006-08-08T00:52:00.000-07:00

Hey!!! this is Ila, tune in to know what's going on in my life !