I have been the owner of the Sun Ancon Chi Machine for a number of years. I have found it to be very beneficial and thought I would share the many benefits. This is one of many gentle healing modalities I offer with my Guest House Mountain Retreats. This scientific health product promotes passive aerobic exercise based on medical and physiological sciences

This summary of the benefits comes directly from the website of the Original Ancon Chi Machine.

1) Temporarily relieves minor muscle aches, pains and tension caused by fatigue or overexertion.

2) Temporarily increases local blood circulation and oxygen – relaxes muscles locally.

3) Stimulation of Lymphatic System which promotes elimination of metabolic waste and toxins.

4) Promotes Lymph drainage and massage.

5) Healthy back support – used lying flat. No pressure placed on the spine.

6) Promotes both mental focus and physical energy.

6) Induces Alpha waves of relaxation in the brain coupled with stimulation of the spine’s autonomic nervous system.

7) Provides a unique experience, the rush of Chi energy through the body – enhances meditation.

Here is the link to the website. https://www.chimachine4u.com/chimedical.html

History of the Chi Machine

Dr. Shizou Inoue was the original inventor of the Chi machine. It is the result of 38 years of medical and scientific research. He invented this machine to enable the human body to gently sway side to side in a figure 8 motion in a lying position so there is no pressure or stress on the body as a person relaxes into the swing motion. Japanese Shiatsu massage uses this motion by holding a person’s ankles and swinging them side to side.

Below are quoted extracts from Dr. Inoue’s book “Aerobic Respiration and Health.”

“To maintain a healthy body, lead a happy life and to live long are the hopes of modern people with a high living standard. But, how can we achieve these hopes? Until now, there has not been a good definitive method. Recently, one of the most popular topics in the New Living Medicine arena is how to provide supplemental oxygen. Methods such as aerobic exercise, yoga, jogging, swimming, controlled breathing, etc. However, these exercises alone cannot prevent nor cure diseases.”

“This is the foundation of the Oxygen Health Theory, and also the result of my over forty years of study on health medicine … The oxygen efficient aerobic exercise mentioned in this book is very simple. Use the minimum amount of effort and achieve the maximum result of having exercised, which will improve the basic characteristic of the body. Oxygen efficient aerobic exercise can add flexibility to our lives, increase energy, and improve our attitude. It can also elevate the awareness of our physical and spiritual beings. Oxygen efficient aerobic exercise can be done any time, any place by anyone, and the result is significant.”

Without movement the lymph becomes stagnant and you literally begin to poison yourself over time. Do you know the importance of your lmphatic system? If not, I suggest you check this out.

Who can benefit from the Chi machine?

• Athletes
• Parents
• Children
• Seniors
• Professionals
• All ages

I hope you have found this blog helpful. I have many ‘Fit-Tip’ ideas available on my YouTube channel and in my free eBook “30 Intentions in 30 Days.” To learn more about Posture for Health and my Body Re-Design Program and Body Re-Design Retreats visit my website www.JacqueWalters.com. Also, if you are in need of “just a get-away” take a look at my Mountain Guest House Retreat. Please subscribe to my YouTube Channel or follow me on Facebook for easy fit-tip ideas to incorporate into your life to become a healthier YOU. They only take minutes a day.

Wishing you a happy, healthy and blessed life!

Jacque

There are many avenues to help with our efforts to be healthy. Breath-work, meditation, high quality food and exercise are all essential for a healthy lifestyle. I also incorporate scientifically proven equipment to take my health to a higher level because detoxification is necessary for our bodies to have a strong immune system. I utilize a Far Infrared Sauna, Ionic Foot bath, Chi Machine and Sound Healing. This blog is about the Erchonia EB Pro Foot bath.

In today’s world, we are exposed to a multitude of toxins everywhere we go. Air pollution, food preservatives, carcinogens, and chemicals in the water we drink and the cleaning products we use all accumulate in the body. Stress and depression are body toxins, too. Individually, they might not have a great effect, but added up through time, these toxins can cause health problems, lack of energy, and a general lack of well-being.

The EB-Pro ion therapy system was designed to help enhance your body’s natural detoxification process. The EB-Pro works by ionizing the bathwater sending a small, charged current through your body when the hands or feet are placed in the bath. This is done by an attached array that creates this electromagnetic ionic field. This increased ion field serves to neutralize toxins and harmful free radicals in the body. The ion field can be both positive or negative depending upon the electrical polarity going to the array from the device. Changing the local charge configuration will release material that is ionically bound. The energy field that is created within the body then causes opposite polarized toxins to attract to each other, thus returning them to a stable position and negating their harmful effect on the body.

It removes unwanted toxins through the meridians of the body and also by way of the capillaries and lymphatic channels which carry them to the liver and kidneys to be excreted. This provides a way to balance and restore the body’s pH level and electromagnetic energy. It has also been proven to increase range of motion, as well as, improve overall muscle strength. Here is what one doctor had to say about the EB Pro.

I hope you have found this blog helpful. I have many ‘Fit-Tip’ ideas available on my YouTube channel and in my free eBook “30 Intentions in 30 Days.” To learn more about Posture for Health and my Body Re-Design Program and Body Re-Design Retreats visit my website www.JacqueWalters.com. Also, if you are in need of “just a get-away” take a look at my Mountain Guest House Retreat. Please subscribe to my YouTube Channel or follow me on Facebook for easy fit-tip ideas to incorporate into your life to become a healthier YOU. They only take minutes a day.

Wishing you many hugs everyday for a happy, healthy, and pain free life!

Jacque

I just got back from a business cruise with amazing women entrepreneurs. It was hosted by Caterina Rando. This was the Mastermind Speaker Cruise. Not only did I learn many amazing tips about speaking, but I felt the support, love and camaraderie among and with the other fantastic women. One of the things that was an added huge benefit were the heartfelt hugs that we exchanged every day. The hugs instantly improved my mood and created great positive feelings. That is why my blog this month is about hugging and the benefits.

Hugging is scientifically proven to have a therapeutic effect on us. Here are some of the benefits:

*Improves your mood

*Reduces heart rate

*Balances your nervous system

*Reduces stress

*Boosts your immune system

*Helps fight depression

*Helps lower blood pressure

*May work as an anti-ager because oxytocin may be released, which is important in maintaining a youthful body and healthy muscles

*Increases serotonin

More About Serotonin

The scientific name for serotonin is 5-hydroxytryptamine, or 5-HT. It is mainly found in the brain, bowels, and blood platelets. It is an important chemical and neurotransmitter in the human body. What are some of the functions? Here is a list.

Promotes Better Sleep

Improves Brain Function

May Promote Digestive Health

May Help With Weight Loss

Helps Manage Pain

May Aid Treatment Of OCD

I hope you have found this blog helpful. I have many ‘Fit-Tip’ ideas available on my YouTube channel and in my free eBook “30 Intentions in 30 Days.” To learn more about Posture for Health and my Body Re-Design Program and Body Re-Design Retreats visit my website www.JacqueWalters.com. Also, if you are in need of “just a get-away” take a look at my Mountain Guest House Retreat. Please subscribe to my YouTube Channel or follow me on Facebook for easy fit-tip ideas to incorporate into your life to become a healthier YOU. They only take minutes a day.

Wishing you many hugs everyday for a healthy, pain free life!

Jacque

We move in 3 planes of motion in our daily activities. We walk, run, lunge, squat, push, pull and twist. Think about the movement you do when you get into your car. Usually it is a one legged squat or (step up into a truck or SUV) and then a twist of the body to bring both legs in to face the steering wheel. Effective ”Functional Resistance Training” must include exercise that challenge the body in all 3 planes in the gym setting.

With that being said, it is also important to determine muscles that are weak and need specific additional training to help with overall funtion. The term “Isolate then Integrate” is used to accomplish this goal. For example, single-joint exercises (which are considered “non-functional” are essential in helping to strengthen a “weak link.” The goal is symmetrical balance, coordination and function. So those weak links need that extra attention.  Safe and effective exercise is critical to overall health and well-being so that risk of injury is greatly reduced for functional resistance training. That is why my Body Re-Design addresses posture misalignments first. Here is the link to find out more.

Bone Health

I work with a lot of senior citizens and many over the age of 50. One of the biggest concerns with seniors is osteopenia and osteoporosis (bone density loss). People who have osteoporosis often have muscle weakness and increased kyphosis (hunched back) and forward head posture. With these individuals my focus is on three key factors: Postural re-alignment; Balance and Coordination practice to help prevent falls; and Strengthening in an integrated fashion that transfers to real life activities. Bones adapt to the demand placed on them. In order to keep my seniors strong, I do a weight training program that safely places this demand on their muscular skeletal system. When there are weaknesses and muscle imbalances around a specific joint, I will add isolated strength training to their program. I am thrilled that one of my clients recently reported that she had improved bone density from the weight training we had been perfoming in my exercsie studio.

Type 2 Diabetes

Muscle dictates metabolism. Resistance training promotes fat loss.  Obesity (fat gain) is the leading cause of insulin resistance and type 2 diabetes and losing muscle mass increases the risk of developing body fat.  According to the A.C.E. Fitness Journal May 2019 “Lifting weights triggers changes at the molecular level that improve fitness and thwart chronic disease.” Resistance training does more than build strong muscles and bones. It also improves resting metabolic rate and cardiorespiratory fitness. A 10-week study showed that resistance training versus cardio training was more favorable for decreasing the risk of type 2 diabetes. “An increase in lean mass from weight training may reduce visceral fat stored around internal organs like the liver pancreas and intestines.”

Research also has concluded that cardio training and resistance training alone do not produce the same effect that combining the two do. Therefore it is important to do both.

Improvements in Blood Pressure and Cholesterol levels are also the result of an effective Functional Resistance program. I am a firm believer that we need a balance of resistance and cardio but flexibility training is also a critical factor in overall health.

I hope you have found this blog helpful. I have many ‘Fit-Tip’ ideas available on my YouTube channel and in my free eBook “30 Intentions in 30 Days.” To learn more about Posture for Health and my Body Re-Design Program and Body Re-Design Retreats visit my website www.JacqueWalters.com. Also, if you are in need of “just a get-away” take a look at my Mountain Guest House Retreat. Please subscribe to my YouTube Channel or follow me on Facebook for easy fit-tip ideas to incorporate into your life to become a healthier YOU. They only take minutes a day.

Wishing you a blessed, healthy and pain-free life.

Jacque

• Black eyed beans: 1 cup 120mg 
• Green leafy vegetables like spinach: 1 cup contains 157 mg
• Black eyed peas: 3/4 cup contains 121 mg
• Seeds: 1 tbsp pumpkin seeds contains 84 mg; 1 tbsp chia seeds contains 47 mg
• Dark chocolate: 50 g contains 115 mg
• Cooked salmon: 75 g contains 92 mg
• Almonds: 1/4 cup contains 90 mg
• Whole grains like brown rice: 1 cup (cooked) contains 80 mg
• Lentils: 1 cup cooked contains 70 mg
• Soy milk: 1 cup contains 61 mg
• Avocado: 1 medium avocado contains 58 mg
• Smooth peanut butter: 2 tbsp contains 50 mg
• Bananas: 1 medium banana contains 30 mg
• Strawberries: 1 cup contains 20 mg

Here are some of the common symptoms of a magnesium deficiency:

• Difficulty sleeping
• Headaches
• Menstrual problems
• Muscle contractions, and cramps
• General overall weakness
• Abnormal heart rhythms
• Loss of appetite
• Fatigue
• Numbness or tingling
• Magnesium deficiency is also associated with high blood pressure and diabetes

The ideal ratio of magnesium to calcium is thought to be 1-to-1. Most calcium/magnesium supplements have a 2:1 ratio of calcium to magnesium. Some sources claim that we need to have a 2:1 ratio of magnesium to calcium. Carolyn Dean, MD, ND, is a magnesium expert and is the medical director of the nonprofit Nutritional Magnesium Association.I quote her below from an article/blog I found on www.newhope.com.

“The commonly agreed-upon ratio of 2:1 calcium to magnesium found in many supplements traces back to French scientist Jean Durlach(6),” explains Dean, “who stipulated the 2:1 ratio as an outermost not-to-be-exceeded level when considering calcium intake from all sources (food, water and supplements). This has been largely misunderstood and is taken as a recommendation of a 2:1 calcium-to-magnesium imbalance.The fact that most people do not get their minimum daily requirement of magnesium exacerbates the situation. The high calcium – low magnesium diet of most Americans, when coupled with calcium supplementation, can give a Ca to Mg imbalance of 4: or 5:1, which constitutes a walking time bomb of impaired bone health and heart disease.”

Dr. Dean recommends monitoring calcium intake, supplementing with vitamin D, getting the minimum daily requirement of magnesium, “and going for a 1:2 or at the very least a 1:1 calcium-magnesium balance.”

When I started researching for the types of magnesium that we need, I read from sources that there were between 7 and upwards to 11 types that are necessary for our bodies to function optimally..

Magnesium Types and Benefits

Magnesium L-Threonate – Improves cognitive function and may help prevent against any type of dementia

Magnesium Chloride – Encourages sleep, digestion, bone health and a sense of calm both mental and physical. May cause diarrhea.

Magnesium Sulfate – This type is also known as Epson salt’s and is great for sore muscles and it also has laxative affects.

Magnesium Citrate – Has excellent bioavailability and supports digestion as it helps alleviate constipation and acid indigestion.

Magnesium Gluconate – Supports muscle relaxation and can have a calming impact on the mind. This form is very bioavailable and it’s not known to cause diarrhea.

Magnesium Orotate –  Supports repair of tissues and enhance his stamina and performance

Magnesium Glycinate, Malate, & Taurates – These are chelated forms of magnesium which are sold with lower concentrations of magnesium because it is in a highly bioavailable form. These types of magnesium’s support relief from fibromyalgia,  supports energy production, healthy blood sugar levels and headache relief. 

Magnesium Carbonate – Also called magnesite, magnesium carbonate is used as a remedy for heartburn and upset stomach. Magnesium carbonate has a strong laxative effect when taken in high amounts. It is also commonly used as chalk as a drying agent by pitchers, gymnasts, rock climbers, and weightlifters.

Magnesium Amino Acid Chelate – A magnesium amino acid chelate is magnesium connected to an amino acid. This could be a glycine, aspartic acid (aspartate) or arginine (arginate), or another amino acid. Magnesium aspartate and arginate are considered to be the best.

These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.

I highly recommend checking with your healthcare professional especially if you have any of the above signs of deficiency. They may want to order tests to make sure you have enough.

I hope you have found this blog helpful. I have many ‘Fit-Tip’ ideas available on my YouTube channel and in my free eBook “30 Intentions in 30 Days.” To learn more about Posture for Health and my Body Re-Design Program and Body Re-Design Retreats visit my website www.JacqueWalters.com. Also, if you are in need of “just a get-away” take a look at my Mountain Guest House Retreat. Please subscribe to my YouTube Channel or follow me on Facebook for easy fit-tip ideas to incorporate into your life to become a healthier YOU. They only take minutes a day.

Wishing you a blessed, healthy and pain free life,

Jacque

When I first moved to California in 1998 I worked out of small personal training studio in San Jose. It was a wonderful  experience. That same year we found our new home in Jackson, California. I then decided to go off on my own and do “in-home” training in the Bay area. I carried my Swiss balls, along with tubing, rollers, free weights and other balance devices everywhere I went. My business grew so quickly and I was amazed at how, no matter the home or space available, a full body workout was easy to achieve. I even went to one business and trained an Aesthetician during her lunch. Each Thursday after training my morning clients, I would head from the Bay Area to the mountains packed with my equipment along with 2 dogs and a cat. I was also building my practice in the Jackson area.

I have never been a big gym fan or completely satisfied using machines that stabilize the body. I am not saying big gyms aren’t very beneficial for the many individuals who love them. It is just not my preference for my workouts. I have used many machines in the past but since my introduction to the Swiss ball and trainings, I realized machines build strength, but do not teach core stability which can lead to joint injuries and pain. With that being said, there are machines in the many gyms that are great to strengthen the core and I suggest that you use these types of equipment. The only machines I have in my exercise studio are the Total Gym and Bowflex. I teach dozens of exercises with them making sure the core muscles are engaged and challenged. Everything else is a TRX, free weights, a variety of balance equipment, step, blocks, tubing, foam rollers, kettle balls, medicine balls, mini tramp, and Bosu.

The many beautiful things about the Swiss ball.

• Exercise performed on the ball activates all the postural and balance mechanisms in the body. That is why I use it for many of my functional resistance training exercises.
• Enhances the nervous system and our speed of reflexes.
• Improves back and spine health and is great to use for postural re-education and back rehabilitation
• Just sitting on the ball activates the stabilizer muscles and helps you connect with your center of gravity. 
• It is portable  It can even be deflated and put in a suitcase when traveling. You just have to find a gas station to inflate the ball. Pack some tubing, too and you can get an amazing complete full body workout with just these 2 fun toys.

Because the ball is round it does not have a stable base of support. When we sit on the ball and have 2 feet on the ground we are making a triangle. This is from you, then below the ball are each foot on the floor. If you make your base of support bigger then the ball becomes relatively more stable because you have more base of support. If you make it narrower by bringing both feet close together you become less stable sitting on the ball. If you then lift one foot you have changed everything. The activation of the nervous system and balance centers are increased and this challenges the core.

What really is the core?

The inner unit is composed of the deepest abdominal muscle, transversus abdominis (TVA) , the diaphragm (the large breathing muscle), the pelvic floor muscles, the Multifidus and lumbar portions of the Longissimus and Iliocostalis (spinal muscles). Other muscles, internal oblique and latissimus dorsi also are involved in the inner unit.

These inner core muscles turn on approximately 30 milliseconds before arm movement and 110 milliseconds before leg movement if they are functioning properly. If your inner unit is dysfunctional you can’t effectively stabilize your core or your extremities. Thus you’re much more prone to be injured especially in the low back where there’s a lot a load on the spine. Not just the muscles are affected but the internal organs, too.

According to Paul Chek and in his book “How to Eat, Move and be Healthy,” he states:

“Internal organs borrow their pain-sensitive nerve fibers from the muscle system. This means that when an organ is in pain the brain can’t determine if it’s the muscle or the organ that hurts. The brain only knows which segment of the spine the pain message came from. In return, the brain then tells all the tissues and organs and that nerve channel to behave like they’re in pain. Since pain always weakens muscles the abdominal muscles generally lose tone and don’t respond to exercise like a muscle that doesn’t think it’s in pain.”

He also goes on the say. “Nerves that feed the joints of the spine are branches of the nerves that feed the muscles around the spine. Therefore anything that causes pain in the spine between the area near the bottom of your sternum (breast bone) and the bottom of your spine can stop the muscles from working correctly. It’s also important to realize that this works both ways.  If a muscle is in pain those messages are sent to the related organ(s) resulting in the organ(s) behaving as if it were in pain.”

He goes more in-depth about this topic and many others about choosing a healthy lifestyle and then explains how. I highly recommend this book to anyone that truly wants to makes positive changes. My Body Re-Design program incorporates many of his wonderful teachings along with my Symmetry Certification.

Most exercise balls are very similar, and selecting the right ball for you is simple.  A properly sized ball should allow you to sit on it with your knees and hip at 90 degrees. 

Ball Size                    Ball Height                Your Height

Small                          45cm (18″)                 Up to 4’10” (145cm)

Medium                      55cm (22″)                 ‘8″ to 5’5″ (140 – 165cm)

Large                          65cm (26″)                 5’6″ to 6’0″ (165 – 185cm)

Extra Large                75cm (30″)                 6’0″ to 6’5″ (185 – 195cm)

XX-Large                   85cm (33″)                 Over 6’5″ (195cm)

I hope you have found this blog helpful. I have many ‘Fit-Tip’ ideas available on my YouTube channel and in my free eBook “30 Intentions in 30 Days.” To learn more about Posture for Health and my Body Re-Design Program and Body Re-Design Retreats visit my website www.JacqueWalters.com. Also, if you are in need of “just a get-away” take a look at my Mountain Guest House Retreat. Please subscribe to my YouTube Channel or follow me on Facebook for easy fit-tip ideas to incorporate into your life to become a healthier YOU. They only take minutes a day.

May your life be blessed and pain free,

Jacque

I get asked all the time which is more important, exercise or food. I always explain that food is the most important because without fueling your body properly it cannot function optimally. You can exercise all you want, but if you eat a crappy diet, exercise is not going to work to get rid of toxins and body fat then build quality muscles in your body along with fueling your organs with vitality. Not all calories are created equal, especially how they break down in the body. To be honest, I think counting calories is a complete waste of time. 

There are hundreds of books written on diets and ways of eating that are quite different from one another. It can make your head spin. I just believe that it doesn’t have to be that complicated. You body has the answers. Your body is your own nutritionist. Think of your food choices as a fun exploration. Now this may sound harsh, but If you want to self-sabotage the health of your body by using excuses (and let’s be honest laziness) for the state of your health then that’s okay. It IS your body and your life. However, if there is a voice inside of you that says, ” You can do better” then begin with small steps and keep deciding. But please be honest with yourself and don’t make excuses. And if you do, that’s okay, too. Freedom is a great thing. 

Making Excuses

Many people use the excuse that they can’t afford organic fruits, veggies, nuts, seeds, grains, grass fed beef and free range chicken and eggs, etc. I will never say that tha is not ture. However, if you really looked closely at how much food you REALLY need to eat to be healthy you would be amazed. When your body is satiated with the nutrients it needs you won’t have cravings for unhealthy empty calories. You won’t be as hungry. The money spent on a bunch of processed hormone, GMO, antibiotic filled junk food is slowly depleting vital energy from your body, suppressing your immune system and shortening your life. Then if you get sick or develop a health issue you spend money on over the counter or prescription medications because of heartburn, cold remedies, constipation, diarrhea or infections. Think about the gas money you spend on trips to the doctor or drug store along with work loss.  70% of our immune sytem is in the GUT.

Starchy carbs (bread, pasta, cookies, crackers, cakes, etc) make you hungrier so you think you have to eat more. AND they block valuable nutrients from being absorbed and utilized by your body. Have you thought about how it affects your relationships when you are fatigued and cranky because you don’t feel well (and probably don’t sleep well)? The research is solid about how quality food is medicine (unless you are reading studies conducted or funded by the companies that produce the junk food). by the way, foods can cause inflamation throughout the body and that can result in pain. Other foods reduce pain and can even eliminate it along with a corrective exercise program.

My Story and the Choices I Make

I have made some “not so good” choices in my life, so please understand that what I am telling you is not about bragging about what a good girl I am. My story about my accident and how I became pain free is to try to get you to think about making small changes (or big if you want) to become a better you.  Food choices were a huge part of my journey to be pain free. All of what I said above is not about judgment. It is all about awareness and discovery. I am here to support you if you are not happy with your body and how you feel.

I will never say I am a perfect with my eating, but a have discovered which foods resonate with me and which don’t. Do I still love a good pizza once in a while. You bet!  I usually have gluten free crust, but I still get ill effects. It affects my sleep and my digestive tract. I eat organic free range chicken/ turkey, grass fed beef and organic veggies/fruit 95% of the time and I rarely get sick. When I travel it is hard to get the food I usually eat. I found out that my body does not like pork. But that is me. At 68 I am at my ideal weight and have flat abs. Menopause was a breeze. I love coffee (again organic) Too much makes me want to jump out of my skin. Not good. I drink red wine. Too much makes me lethargic and then not sleep well which leads to fatigue and sometimes depression. Not good.  I AM AWARE.  I listen and I am a good girl most of the time.

From all the diets I have personally checked out, I believe that the Metabolic Typing Diet is the best. With that being said, I also believe movement is still extremely imperative and ranks right up there behind food choices. That is why I wrote my free eBook “30 Intentions in 30 Days” with easy ideas to keep moving. It IS an EASY read with links to 14 videos. Balancing your body’s physical needs with optimal posture and then developing functional strength to assist in daily living is critical to your health.

I also believe there are other ways of looking at your unique needs. I have found that the Blood Type Diet www.dadmo.com and Dr. Abravanel’s Body Type Diet http://www.bodytypes.com has been helpful. Bottom line, the question is “What is the best for you specifically?” That takes some investigation.

Step One is Awareness.

If you truly want to reach for optimal health you have to begin to become aware of your body’s reaction to the foods you eat.

Document what you eat for a week or two. Then jot down briefly the answer to the following questions. Keep a little notebook with you. 

How do you feel after you each meal or snack?

Did you feel energized and satiated?

Do you feel bloated and get gassy?

Do you have indigestion or heartburn?

How is your digestion system working? Loose stools/constipation?

Are you left craving anything?

How did you sleep?

Did you wake up refreshed?

Did you get a headache after eating and/or drinking beverages (coffee, tea, soda, wine, etc)?

Example:

Breakfast: fruit and eggs.  No issues

Lunch: chicken sandwich. Felt sleepy around 2:30 then gassy – needed coffee.

Dinner: pizza. Slept okay but woke up sluggish. Loose stools

This is just a quick example to help you get started and it does not take much time. There is no right or wrong, just awareness.

In my blog about The Metabolic Typing Diet I talk about Bill Walcott’s questionnaire that it is quite comprehensive. It can feel quite overwhelming and you may have a hard time answering the questions. That is why just a little notebook answering the questions that I posted above would begin to give you some answers. Paul Chek and  his book “How To Eat, Move, and Be Healthy” has a metabolic questionnaire and also some other great questionnaires. 

But before you go into in-depth research into figuring out your type (unless you are really curious and want to) just begin to journal and answer the quick  questions above. It is simple and a great beginning so that you could begin to take the steps necessary to truly move toward optimal health 

You may have seen these tips below many, many times. Great! But the big question is, “Are you heeding this advice?” Here are the tips:

Only eat when you are hungry.

Chew your food until it becomes liquid as though you were drinking it.

Do not eat when you are upset.

Avoid eating processed food.

Avoid fast food restaurants.

Avoid GMO foods. 

Find out if you are gluten intolerant by eliminating wheat.

Read labels (there is gluten/wheat in many processed foods such as catsup and soy sauce)

Only eat certified organic fruits and veggies, grass fed and free range poultry OR grown locally with no pesticides.

Be careful of the source of fish you eat. (Never farm raised.) Rotate all your foods every 4 days. According to Paul Chek, “a rotation diet requires that you don’t eat food from the same genetic family more than once every four days.” There is solid science behind this. I highly recommend his book as mentioned above.

Chew your food until it actually becomes liquid on your mouth so. (There is a reason we have enzymes in our mouth to begin the digestion process)

Combine your food properly so they digest easily. (See chart below)

When you crave sugar have fresh fruit on hand. 

Nutrition is such a complicated science, but it doesn’t have to be overwhelming if you just listen to your body. 

I hope you have found this blog helpful. I have many ‘Fit-Tip’ ideas available on my YouTube channel and in my free eBook “30 Intentions in 30 Days.” To learn more about Posture for Health and my Body Re-Design Program and Body Re-Design Retreats visit my website www.JacqueWalters.com. Also, if you are in need of “just a get-away” take a look at my Mountain Guest House Retreat. Please subscribe to my YouTube Channel or follow me on Facebook for easy fit-tip ideas to incorporate into your life to become a healthier YOU. They only take minutes a day.

You can also give me a call to find out more about my retreats and services. There is no obligation, only information and a time to answer your questions.

May your life be blessed and pain free,

Jacque

Throughout my life I have done journaling. But I have to admit not consistently. Writing down my thoughts has helped me greatly in the past with solving issues and working through challenges. I have found that I get clarity from journaling.  My journaling includes writing down things that I’m grateful for each day and also writing down loving thoughts about myself. In my book ’30 intentions in 30 days’ I suggest writing down 5 things you are grateful for and then take a gratitude walk repeating what you have written. I do this most days with my loving pup, Molly. I am going to talk about 5 benefits that i personally have found from my journaling. These benefits have to do with our mental capabilities and potential. Before I list these I want to mention how posture affects your brain. Watch my brief video talking about this and the research.

Benefit # 1 Helps motivate you to achieve your dreams.

Do you ever wake up struggling with yourself about not living up to your possibilities or potential? AND possibly even beating yourself up for this struggle as if you were the only one in the whole wide world that ever has these feelings? You may not feel like doing anything, especially working on yourself or your goals. Yet, there’s a nagging voice inside that says you need to do certain ‘things’ that day to keep moving forward with your life. There is saying I just recently heard, “Sometimes moving forward seem slow. But quitting won’t speed it up! It can be small like taking that gratitude walk I mentioned above.  Perhaps it is something really big you are procrastinating about that forces you to get out of your comfort zone. “Yikes! Oh No!!! I am not ready for that!” That was me just over 2 years ago.

I was coming out of a deep depression and was feeling lost. I had to stop my work due to an accident that left me broken and in pain. I did not work doing personal training for about 3 years which is what I loved. I was not sure if I ever could again. I had 40+ years of experience in the fitness industry but was stuck as to how to proceed to build my business again. I had also lost my confidence. I just wanted to curl up in a ball and hide. I knew it was up to me to move out of the depression. Writing about my desires was instrumental in getting myself going again. Then as if by magic I found out about Symmetry. I went through the program and then becme a certified pratitioner to help others relieve their pain just as I had. It all had to do with optimal posture.

Benefit #2 It gets creative juices flowing

Everyone has the ability to be creative in their own unique special way. Ego just seems to get in the way of our creativity. Julia Cameron, author of “The Artist’s Way” and “The Miracle of Morning Pages.” writes about ‘Stream of Consciousness’ writing. She recommends three pages, done first thing in the morning. She states that each page is a step toward your buried dreams. Even one page as part of your journaling will get your creative juices flowing. Our challenge isn’t whether we’re creative; it’s how to let it flow. This type of writing brings out thoughts and ideas you never knew you had in you, and loosens up your expressive capabilities.

Yesterday I was listening to a video blog about ‘Stream of Consciousness’ journaling. So I began to think about beginning this process. I have my morning (mental and spiritual) routine to get ready for my day and that generally takes me about an hour. I would have to either give up something or be more creative within that hour. Here is my challenge. When I write down my thoughts I begin to edit them rather than just streaming them. That is not very good when you want to flow. I decided to use technology and speak my thoughts without stopping. I let my iPad record and transcribe my random thoughts.  I found this to be an effective and efficient way to get those thoughts down. Then I go back and read them for any messages or ideas that came from my ramblings.  

Benefit # 2 Improves your Memory and Mindfulness

I put these 2 benefits together because one can assist the other and vice versa. At least in my case it does. I am a big believer of making “To Do” lists. Now making a list may not be considered the same as traditional journaling about emotional issues or ‘Stream of Consciousness’ writing. But I find that when I look at my list, decide the importance of a task and then choose to focus on it, I accomplish so much more. I have to admit I get scattered very easily. The list helps me let go of overwhelm. This is where mindfulness comes in. When I become more “in the present” with what I am doing, I get so much more out of that activity. AND when a thought, task or idea is jotted down, my mind can let go to focus on other matters at hand. Then because of the focus, my memory for that particular action is instilled in my brain. If you are already doing this then you know what I mean. It is surprising how many individuals I meet that still do not make lists and then prioritize. Other than appointments they keep most everything they need to do in their head. It is the same with names. If a write a person’s name down and maybe some unique feature I can easily remember their name. The other way (if I don’t write it down)  is to embarrass myself and ask again….maybe even a third time. Then I never forget.

Like most everyone, I make a shopping list for the grocery store. But then on most occasions, I forget the list at home. I am often surprised that I remember most everything on the list. Writing this type of list definitely invokes better memory for me.

Think about what it takes to write a book. Generally many authors have an overall theme but start by jotting ideas for their chapters. They develop a list of each of their chapters and then decide to go into detail later. In my Book “30 Intentions in 30 Days,” I have a list of 30 things you can do that take only minutes to improve your health. 

Benefit # 3 Helps Build Confidence.

Do you compare yourself to others? Do you ever think your ideas are silly and they would never be heard or make a difference in the world? Are you stopping your future possibilities because of fear or not feeling knowledgeable enough? 

Journaling to list all the wonderful things about “you” can be very empowering. Listing all the generous things you have done such as volunteer work or charity work. Or perhaps writing about all you have done to help your family and friends. Looking back on your life begin writing down everything that is positive about YOU. List all your work experiences and how you contributed. You can write about all your educational experiences and what you have learned. You can write about how what you have experienced and learned brings value to the world. Journaling about a positive experience allows your brain to actually re-live it. This positivity releases endorphins and dopamine and elevates your mood.  These reflections can become a catalog of personal achievements that you continue to go back to and reaffirm your abilities when self-doubt appears. When you remind yourself of your successes, you step into your future knowing your value and begin to take those steps forward to live your dreams.

 Virginia Parsons,  producer of the Inspirational Business Women’s Show and Visibity Spotlight Training was the igniting fuel behind my current success. She is also a dear friend and got me all set up with a website, YouTube channel and Facebook page. From there is was up to me to fill in the empty spaces – Making videos, blogging, posting and writing emails to my subscribers. Ginny taught me how to do this.

I knew I needed to network (I am an introvert by nature) and meet other entrepreneurial women. I chose Caterina Rando because I watched one of Virginia Parsons shows and she was interviewing Caterina. I was drawn to her and her message. I decided to go to Caterina Sherro Summit which was her next event. I walked terrified, but I did it. I now look forward to all the events I attend, getting to know fabulous women entrepreneurs. I have even now been asked to be a part of events sharing my message. Caterina reminds all her clinets that “You have massive value to bring and there is a lifetime’s supply of clients waiting for you.” The women I have met and now network with, have inspired me to get out of my comfort zone and bring out my best to serve.

Side note: It took me 2 hours to make my first video. If you are holding back from making a video, I hope you watch mine. It is only 2 minutes long. At first I just stared at the camera. Then I would start talking, choke and delete it. However, 2 hours later I finally had it done. Was it perfect? Heck, no….but I did it. I have been told many times, “Done is better than perfect.”

Benefit # 4 Helps to resolve problems

I took a course from Michael Bernard Beckwith. He said this: “For every problem, there is a question trying to ask itself. For every question there is an answer trying to reveal itself. For every answer there is an action to express itself. For every action there is a way of life trying to be born.” I absolutely love that! Journal your problems, ask the questions, then let the answers revel themselves without struggling for them. Finally decide on the action you need to take.

I like to relax and play solitaire on my iPad to clear my head. I have found that I have now moved to the expert level on most games. When I get stuck and there are no more moves to finish, I undo my plays to a place where I think I could solve it rather than starting a new game. If I get stuck again, I redo it again (and again) and usually I can find the solution and win the game. It may take me three or five times to do this “undoing” to win. I do not play for a score, I play for the solution. That makes me feel successful because i never never gave up.

Benefit #5 Healing Emotional Issues

According to Dr. James Pennebaker, a social psychologist and author of Writing to Heal, improved immune function has been found in participants that engage in writing exercises. Some Studies conducted have shown that there is an emotional release from journaling. The result is less anxiety and stress in the the body. Journaling also induces better sleep.

However there are other psychologists that say that simply writing about traumatic emotional situations can trigger more distress. They believe that in certain situations writing alone is not the answer, but that combining journaling with therapeutic help can be very helpful.

I just heard a profound statement.  “What you are looking for IS what is looking.” That is an interesting staement to ponder. Journaling can be the avenue to discovering ‘what is looking for you‘ so you can authentically master yourself.

As you work to incorporate journaling into your life, remember that patience and consistency are crucial in forming new habits. Begin writing perhaps two to three days a week, first thing in the morning or before sleeping. Life is not what you get, but who you become. 

I hope you have found this blog helpful. I have many ‘Fit-Tip’ ideas available on my YouTube channel and in my free eBook “30 Intentions in 30 Days.” To learn more about Posture for Health and my Body Re-Design Program and Body Re-Design Retreats visit my website www.JacqueWalters.com. Also, if you are in need of “just a get-away” take a look at my Mountain Guest House Retreat. Please subscribe to my YouTube Channel or follow me on Facebook for easy fit-tip ideas to incorporate into your life to become a healthier YOU. They only take minutes a day. You can also give me a call to find out more about my retreats and services. There is no obligation, only information and a time to answer your questions.

May your life be blessed and pain free,

Jacque

I love finding ways to enhance my health. Aeromatherpy is something I use everyday. I always have a diffuser going for my clients and also have a diffuser and oils available in my Guest House Mountain Retreat. I have listed affirmations I use as I breath in the my favorite essential oils as part of my morning routine below in this blog. It is one of those daily practices that raises my vibration and brings greater clairity.

What is Aromatherapy?

One of the most comprehensive books I have and refer to is “The Complete Book of Essential Oils and Aeromatherpy” by Valerie Ann Worwood. If you would like an indepth understanding of oils and their uses, this is the “go to” book. She has many receipes for multiple healing purposes.

Aromatherapy (or Essential Oil Therapy) is a form of alternative medicine that uses volatile liquid plant materials, known as essential oils (EOs), and other aromatic compounds from plants, flowers, herbs, fruit and conifer trees for the purpose of affecting a person’s mood or health. Essential oils differ in chemical composition from other herbal products because the distillation process only recovers the lighter phytomolecules. For this reason essential oils are rich in monoterpenes and sesquiterpenes, as well as other VOC substances (esters, aromatic compounds, non-terpene hydrocarbons, some organic sulfides etc.).

Terpine definition:

Any of a large group of volatile unsaturated hydrocarbons found in the essential oils of plants, especially conifers and citrus trees. They are based on a cyclic molecule having the formula C10H16.

The modes of application of aromatherapy include:

• Aerial diffusion for environmental fragrance or aerial disinfection
• Direct inhalation for respiratory disinfection, decongestion, expectoration as well as psychological effects
• Topical applications for general massage, baths, compresses, therapeutic skin care
• Oral, rectal, vaginal interfaces for infection, congestion, parasites, perfumery for body fragrance, anointments

Lemongrass – I am calm and peaceful as I let go of the past and step into my healthy abundant love filled future.

Peppermint – My heart and soul are uplifted

Bitter orange – I am healthy, safe, secure and loved

Frankincense – I am divinely guided. I communicate clearly accepting all parts of me

Myrrh – My divine purpose and truths are revealed to me

Eucalyptus -I am focused and clear headed

Lavender – I speak from my heart (throat chakra)

Tea Tree – I choose positive thoughts and to live in the question.

Grapefruit – My spirit is calm yet energized

Clove/cinnamon – I am fully aware of my creative talents and feel content and happy. Love and prosperity are always with me.

Basil – I am calm yet awakening to a new and mentally healthy and clarified balanced life

Clary Sage – Wisdom, harmony and purpose flows to me from my angels.

Rosemary – I breathe in the love and kisses from my angels

Turmeric – My mind expands as my vibration rises to higher levels of love, peace and calm

Neroli -I am confident and my heart is open

Bergamot – My mind clears as joy and laughter fills my heart.

Oregano – I am centered, calm and clear 

Thyme – The Goddess Freya is within me. I am brave, courageous and energetic

My mission is to help individuals become healthier through Postural Realignment and Functional Resistance Training. Click here to find out more about my Body Re-Design Program and how I can assist you to achieve optimal posture for optimal heath. Body Re-Design is not only about corrective exercise for good posture, but also about becoming functionally stronger with resistance exercises done effectively and efficiently. You can also give me a call to find out more about my retreats and services. There is no obligation, only information and a time to answer your questions.

I hope you have found this blog helpful. I have many ‘Fit-Tip’ ideas available on my YouTube channel and in my free eBook “30 Intentions in 30 Days.” To learn more about Posture for Health and my Body Re-Design Program and Body Re-Design Retreats visit my website www.JacqueWalters.com. Also, if you are in need of “just a get-away” take a look at my Mountain Guest House Retreat. Please subscribe to my YouTube Channel or follow me on Facebook for easy fit-tip ideas to incorporate into your life to become a healthier YOU. They only take minutes a day. Download my FREE eBook “30 Intentions for 30 Days” for more ideas.
 Follow me on Facebook to get the latest health and fitness information.

May your life be blessed and pain free,

Jacque

Increases

• Antibodies
• Immune Cells
• Killers Cell

Lowers

• Cortisol
• Epinephrine

Improves Immunity

• The pituitary gland releases its own opiates, which suppress pain.
• The production of immune cells increases.
• The level of the hormone cortisol, which is chronically high when an individual is under long-term stress and which suppresses the immune system, is reduced dramatically.
• Levels of the hormone epinephrine, which plays a role in hypertension and heart failure, decrease.
• Antibody levels in the blood and saliva rise.
• The number of natural killer cells increases, which accelerates the body’s natural anti-carcinogenic response.

Laughter is a simple answer to a healthy heart. Dr William Fry, Psychiatrist, of Stanford University determined from his work that 20 seconds of laughter (even faked) doubles the heart rate for 3-5 minutes. Laughter Yoga reduces blood pressure and improves circulation.

Laughter Yoga oxygenates the brain and body. This is a major factor in the upkeep of wellness. The exercises used are designed to facilitate longer exhalation and deep breathing through the diaphragm. This. like traditional Yoga, helps flush the lungs of stale residual air and thus increase oxygen to the brain and body.

I have blogged about Laughter Yoga before. I have summed up the results as this.

The Five H’S

•Healthier

•Happier

•Hopeful

•Harmonious

•Heartfelt

I am not just about Laughter Yoga. My desire is to help individuals become healthier through Postural Realignment and Functional Resistance Training. Click here to find out more about my Body Re-Design Program and how I can assist you to achieve optimal posture for optimal heath. Body Re-Design is not only about corrective exercise for good posture, but also about becoming functionally stronger with resistance exercises done effectively and efficiently. You can also give me a call to find out more about my retreats and services. There is no obligation, only information and a time to answer your questions.

Please subscribe to my YouTube Channel, for easy fit tip ideas to incorporated into your life to become a healthier you. They only take minutes a day.

Download my FREE eBook “30 Intentions for 30 Days” for more ideas.
 Follow me on Facebook to get the latest health and fitness information.

May you life be blessed and pain free,

Jacque