Keep the Cold Outside and the Heat Inside

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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??????

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

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

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
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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
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Frugal and Tasty Salad

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