But, upon closer inspection, a limitation is really just a doorway into a new experience. The other side of what we might call a limitation is really just unknown territory. We’ve never been there, and in some cases, never even imagined ourselves there.

I once had a teacher who changed my relationship to limitations forever. He told me that every time I come up against what I think is a limitation, I should say to myself, “My current state, subject to change, is……..” and then fill in the blank as objectively as possible.

“My current state, subject to change, is that I can’t seem to break a 4-hour marathon.”

“My current state, subject to change, is that I want to lose those last five pounds and I can’t seem to do it.”

“My current state, subject to change, is that I want to run a 5K with my kid and I can’t even make it across the room without getting winded.”

What I’ve learned from this wonderful piece of sage advice is that, when I can see my limitations for what they are, I have a choice to make; I can either accept the challenge, or accept the limitation. I will never play basketball for the Lakers or beat Tiger Woods in a golf match. These are limitations I have accepted, and which I can do nothing about. But, if there is even the smallest part of me that looks at a limit and sees possibilities, then it becomes a challenge and I no longer see it as a limitation. It then becomes up to me to meet that challenge with all the vision, intention, resourcefulness, and expertise I can muster. This approach reminds me of the Serenity Prayer:

“God, grant me the serenity to accept the things I cannot change,
The courage to change the things I can,
And wisdom to know the difference.”

As any good strategist will tell you, when you’re meeting a challenge, use what you know to get you to the unknown, beyond your current limit. Being resourceful means aligning all of your available resources and directing them toward your goal…even if that goal lies in unfamiliar territory. This brings up what sounds like a Universal Law: breaking through any limitation requires you to “up the ante” by doing either more than you’re currently doing, or going about it in a different way.

Let’s say you’re trying to run your fastest half marathon, and you can’t seem to break your previous times no matter how hard you try. What’s our “current state” of conditioning? How good is your running technique? What’s your strategy? If your cardiovascular conditioning is limiting you, then you need to improve that before you can expect to do better. What does that look like? It might  mean working to increase your cardio conditioning by throwing in some speed intervals into your  weekly training schedule. It might mean increasing your aerobic conditioning by adding some faster miles (3rd gear) at the end of your weekly long runs. If, on the other hand, it’s your technique that’s holding your back, it means constantly working on improving your running technique so you’re more efficient. It means knowing how fast each mile needs to be in order to beat your old time, and learning how to run faster by relaxing more, not by pushing harder.

Any one of these adjustments to your training might be the key to surpassing your limitation. All of them added together will guarantee it. So, when thinking through your plan for dusting your limitation, it is important to approach your challenge from as many angles as possible. Think about what skills you’re working with and how you can improve each of those skills over time, so that on the day you decide to meet your challenge, you can “just do it.” Not with pain and struggle, but from a place of abundance and confidence.

A primary focus of ChiRunning is quality; it’s great to get out and run, but it’s so much better for your body and mind when you run well. ChiRunning’s mission has always been to help people experience the joy of running for a lifetime, and we built the ChiRunning app to help you practice effortless, injury-free technique. You don’t have to worry about getting sidelined with injuries, and you come back from a run energized instead of exhausted and aching.

The ChiRunning app has some cool features: video lessons, a built-in metronome, and guided runs where I’m in your ear, giving you audio reminders the whole way (don’t worry – it’s easy to turn me off!) It’s like having your own ChiRunning coach running along with you.

Get the App >

If you’re using an app to track your workouts, why not improve the quality of your running at the same time? Potential injuries are a threat to every runner, and the more resources we can give runners to prevent them, the better. Click here to learn more about the app features and how they can make your runs faster, easier and injury-free. 

Running never felt this good!
 

AHA moment #2
Walking/Running Lesson:
Conserving energy works and helped me tremendously with my recovery time! During my training and on the marathon, I focused on relaxing my body and conserving my energy as much as possible. Tension (physical and mental) is resistance and uses up unnecessary energy.  ChiRunning teaches us how to go with the flow and relax the mind and body as much as possible.
Life Lesson:
Did you ever notice how much energy it takes out of you when you are stressed?  On the other hand when you are relaxed, things always seem easier?   For example, when driving I used to let other drivers get to me.  I would get irritated and I could feel the extra stress. When I realized I had no control over them but I had control over me and my stress level, I chose to remove this tension and go with the flow.  And my drives are much more enjoyable and relaxing.  So next time you are feeling stressed, think about how you can eliminate it and then,  just go with the flow.

ChiHugs,
Lisa Pozzoni, Senior Instructor

www.EasyFitnessSolutions.com

Find me on Facebook
 

In January 2013, the New York Times, LA Times, and NPR all reported on the pointed new study that shows that American health is in trouble…deeper trouble than most people knew – we’re at the bottom of the barrel compared to most countries with whom we should be on par.

American men had the lowest life expectancy and women the second lowest out of 17 wealthy countries. And, we’re sicker and have poorer health in general. Obesity and cardiovascular disease were two of the many culprits, claiming the lives of the poor and the wealthy in the U.S.

An analysis of the data can be found here. 

If this is not a wake up call, I’m not sure what is. 

A related study (International Difference in Mortality at Older Ages) states: Regular physical activity is thought to be among the most important lifestyle factors for the maintenance of health and prevention of premature disease and mortality.

The problem is obvious and so is the solution: we have to get people moving (too much time in our cars was one of the many concerns brought out in the study). Sitting is the new smoking; lack of movement means that you die younger and drastically lessens the quality of your life.

We know what to do: put on your running or walking shoes and go out the door. And bring your partner or neighbor along with you. However, it is not a one shot deal. You have to get out that door 3-6 times a week, year in and year out. The consistency required to get and stay healthy becomes derailed if you’re in pain or get injured. Learning to optimize the way you walk or run will help you stay on track. It is not about going fast or far, but about consistent, gentle exercise.

Tips to get moving:

• Choose a 20 minute walk over doing nothing. Once you choose to get up and get out the door, you may want to walk a little more and eventually you might want to run.
• Beginning runners: Run for 1 minute and walk for 2-3 minutes to start a safe running program. Over weeks increase the overall workout time, increase the time you run and decrease the time you walk.
• Never workout until you are exhausted or in pain. Your workouts should energize you, not deplete you.
• Practice the Chi focuses of relaxation, good posture and a strong core all day long.
• Make exercise a priority in your life.

See the new peer-reviewed Chi Running study that shows that Chi Running reduces impact and therefore the potential for injury. (Read about the study here)

Chi Running and yoga help calm and strengthen the mind bringing greater awareness to the body, which will translate off the mat and onto the trail or road. When muscles are released and the core engaged, you will perform better and longer. When the mind is calm and you are in the present moment, a meditative state occurs. This increases joy, clarity and purpose.  Being able to let go of the ego and increase ease will help you find a balance of optimal performance, life long health and an active lifestyle.

Wholistic Running is pleased to announce we have partnered with Molte Yoga Retreats to offer workshops and retreats combining Chi Running, yoga and delicious food all in the beauty of Big Sky country.  What could be better?  ​​Yoga and Chi Running, weaving our favorite activities together into a moving meditation. 

Molte Yoga Retreats combine running with quieting and empowering time on the yoga mat, connecting the power and grace in nature to that within you. Join us for a high mountain retreat in scenic southwest Montana and discover the natural bounty of the mountain environment and make space for your spirit to soar.  Learn how running and yoga can help you run injury-free, faster, ​​farther and with more ease, peace, clarity and joy.

— Damian Stoy is founder of Wholistic Running, Certified Chi Running Instructor, elite runner, renowned coach and yogi

The fact that Americans’ overall health is worse than 16 other countries in this study is staggering, but unfortunately, not surprising. We are wealthy and educated, yet we devalue the most important contributor to our quality of life: health.

64% of Americans are overweight or obese. And, while the article does address violence as a significant cause of death in men under 50, lack of exercise, overeating, and poor nutrition are at the heart of this epidemic.  Studies have shown a distinct link between diabetes and cardio-vascular disease (CVD). In a diabetes fact sheet published by the National Institutes of Health, they recommend the following: 

• Reach and stay at a healthy weight. Being overweight or obese is a risk factor for heart attack and stroke.
• Get at least 30 to 60 minutes of moderate-intensity physical activity five days a week. Brisk walking or a similar activity most days of the week can help with weight loss and lower blood pressure.
• Eat a variety of foods that are low in fat and reduce the number of calories you eat per day.

The best solution is to learn to move well so you can continue moving more.

ChiRunning and ChiWalking, along with the mindfulness they promote (in movement and lifestyle) are simple solutions to this deadly problem. Prevention goes a long, long way. While many health-related challenges may seem out of our control, exercising regularly is something we can completely control. And, when practicing the Chi techniques, we can consistently walk and run without being sidelined with pain or injury.

Exercise also keeps us mentally balanced. Walking at a brisk pace has been proven to help combat depression and naturally elevate our mood. When practicing ChiRunning and ChiWalking, we get the additional benefits of connecting our mental and physical selves. Instead of just pushing through 45 minutes on the treadmill, workouts become a time to learn more about our bodies. For instance, when your core is engaged and your posture is aligned, you may find that your lower back pain disappears. When you clear your mind and focus on your movement, you may feel your shoulders naturally relax as stress dissipates.

How to get started:
• For walkers: ChiWalking DVD – ChiWalking makes it easy to get in shape. Begin at your own pace and establish a lifelong fitness program.
• For runners: ChiRunning DVD – Enjoy running and eliminate injuries – perfect for runners of all levels.
• For walk-runners: ChiWalk-Run DVD & program – Great for beginner runners, or walkers who want to introduce running into their workouts. Gentle, easy, and you’ll walk-run the 5K distance in just 8 weeks.

It’s not too late to turn your health around. You just need to make your body a priority and start listening to what it truly needs.

Two weeks ago, I decided to do something CRAZY. I purposely chose to run the Women’s Half Marathon in Phoenix without my Garmin!  CRAZY, right?! Here's why...

Well, for starters, this was my 3rd year running this race. Since it’s been the same course, last year I was dead set on having a PR (personal record). It was probably the worst race I ever ran. Did I achieve the PR? Yes, I did. As much as I am proud of that, it was a miserable race. All I kept doing the entire time during this race was check my GPS, making sure that I was staying ahead of my last PR. I hurried through water stations and mentally and physically pushed myself so hard that I did not enjoy the race at all. Plus, I was really sore a few days after, which told me I was not focusing on my ChiRunning form either.

It was a tough decision, which I did not make until the day before the 2012 race, but I decided to leave my Garmin at home this year. IT WAS ONE OF MY BEST RACES EVER! And, I had another PR!

As I had a chance to reflect on my race, here is what I have learned:

• Being in the present moment, as opposed to worrying about the final outcome, is a wonderful place to be. I have learned this through ChiRunning but also with my daily meditation practice (not only has meditation improved my life, but also my ChiRunning). It’s really true when they say; "it’s about the journey, not the destination." I focused on my form continuously and enjoyed every single moment. I thanked the volunteers, police officers, and spectators. I took in the beautiful weather and scenery that we have here in Arizona.

• Relaxation truly is the key. Since I was so relaxed mentally, this translated into physical relaxation. I stayed relaxed the entire time, even up the hills towards the end of the course. I stayed focused on my form and continually focused on my breathing to stay relaxed. I was shocked when I wasn’t sore one bit the next day!

• It’s not always about the numbers. When you are measuring something, it means you are going to do better or worse. What happens if we don’t improve? We tend to beat ourselves up which is not a good place to be. And what about those things that aren’t measurable? Like the beautiful scenery or those moments when you get to run with a friend you haven’t seen in awhile?

My bottom line:

Sure it’s great to push yourself to reach new goals in your running practice, but please don’t forget the reason why you run. One of the elements I love most about ChiRunning is having constant "AHA" moments. Not only "AHA" moments that affect your run, but more importantly that can be translated into your everyday life.

So try it one day:  let go of tracking your miles, your pace, or distance on your next run. 

Feel the freedom and love of ChiRunning, which really can’t be measured!

Lisa Pozzoni, Certified ChiRunning/ChiWalking Instructor in Arizona

http://www.EasyFitnessSolutions.com

We always encourage mindful eating, but it’s especially important when decadent food is around every corner. Mindful eating doesn’t mean avoiding anything that tastes good. You can still indulge in your favorite holiday treats, but you can dramatically increase the nutrient content of your meals by making a few simple additions or substitutions. Certified Instructor, Damian Stoy, shares his favorite superfoods and recipes to help you stay balanced this winter.

Replace vegetable oil with coconut oil: Used for thousands of years by tropical cultures, coconut oil is full of medium-chain triglycerides, which provide long, clean, sustained energy. Lauric acid is also found in coconut oil, which helps fight off pathogens. Coconut oil can tolerate high temperatures and is perfect for frying and baking.

Replace chocolate with raw cacoa: Cacao contains high levels of sulfur and magnesium, and it may increase your focus. Cacao is often associated with love because of the happiness-inducing chemical it contains, phenylethylamine. Raw cacoa is a great replacement for chocolate or cocoa powder in desserts, as it has no added sugar, milk, or cream.

Add maca root: Mostly sold as a powder or supplement, maca root has been used for centuries in the Andean Mountains. Maca helps prevent fatigue, increase stamina, and regulate stress.  Adding just a sprinkle of the mildly nutty powder to flours, smoothies, milks, tea, or chocolates gives you a boost of quality carbohydrates and protein.

Add chia seeds: With five times the calcium of milk, twice the protein of any grains, and loaded with Omega-3s, chia seeds are truly a superfood. Chia seeds help regulate blood sugar by slowing down the body’s conversation of starches into sugar. Since they absorb other flavors well, you can add them to any beverage. Allow them to sit for a few minutes in any liquid, and the seeds will create a gel that can be added to other foods or eaten on its own. The gel can even be substituted for half the butter in most recipes without altering the taste.

Add dark, leafy greens: Kale, Swiss chard, spinach, and collards are high in vitamins A, C, calcium and many others. Eating a pile of greens isn’t the only way to make them part of your meal. Add them to other holiday side dishes, such as stuffing, casseroles, soups and stews.

Quinoa with Butternut Squash, Cranberries, and Pecans
2 lbs. butternut squash, diced
1 red onion, diced
1 tablespoon chopped fresh sage
1 tablespoon chopped fresh thyme
3 tablespoons melted coconut oil, divided
2 cups cooked quinoa
1 1/2 tablespoons apple cider vinegar
4 cloves garlic, minced
1/2 cup dried cranberries
1/3 cup chopped pecans

1. Preheat the oven to 375 degrees. Toss squash, onion, sage and thyme with 2 tbsp. coconut oil. Season to taste with sea salt and pepper. Roast for 45 minutes.
2. Warm cooked quinoa and combine with cranberries and pecans.
3. Toss vinegar, 1 tbsp. coconut and garlic in a small bowl. Combine squash and quinoa mixture and toss with dressing.

Live Cashew “Cheese”

3 cups soaked cashews
1 cup Rejuvelac  (a liquid fermented grain rich in beneficial bacteria that aids digestion)

1. Soak cashews overnight.  Then rinse well, drain and blend in food processor.  Slowly add rejuvelac until thick and creamy.
2. Let mixture sit at room temperature to ferment overnight.  Cover with a cotton cloth so it can breathe.
3. Refrigerate when  fermentation is done. Makes about 2 ½ cups.
4. Can be used as a base for other recipes or when you need a cheese-like substitute

Raw Chocolate Energy Balls
½ cup cashews
8 medjool dates
½ cup cacao nibs
1/4 tsp. cinnamon powder
¼ tsp. ginger powder
½ tsp. vanilla extract
¼ tsp. sea salt
1 tbls. coconut oil melted

Combine all the ingredients except coconut oil in food processor and process for up to 5 minutes until finely chopped.  Transfer to a mixing bowl.   Add coconut oil and stir well.  Form into 1 inch round balls and place on waxed paper.  Refrigerate for 20 minutes. 

* Please note: We always recommend consulting your physician before making dietary changes, especially if you are pregnant or nursing.

I have two babies, Jacob (now 3) and Cate (1.5).  I ran through each pregnancy, and continue to run with them every day.  It's non-negotiable time for me - for all of us - to get out doors, to clear our minds and to move.  In my 3 years of pushing a stroller, I've learned many things and here are the top 5:

5)  Breathe deep.  In my running practice I have been working on my exhale.  Getting everything out, and then allowing the inhale to happen naturally.  This relaxes and loosens my body (shocking how a little bit of oxygen can do that.....)  This has carried over into my every day.  If I'm stressed because we’re late, and frustrated trying to get the kids out the door with everything:  deep breath.  Fully exhale and allow that inhale.  This automatically relaxes me.  My shoulders drop, the tension seeps out and I can focus.  We may not be on time, but I feel better!

4)  Posture is king (or queen as the case may be).  If my posture is out of line while running, I feel it.  Same thing happens with my babies.  If I use my body to bear their weight - jutting out my hip to carry one or using my body weight or back to push the stroller - bad things happen.  My IT band and hips get to do work they weren't expecting.  My back aches.  I get tired more easily = impatient momma (no one likes her!).  If my posture is in line, I can go for hours  = happy momma (everyone LOVES her!).

3)  Listen to your body.  My body is my first cue when something is wrong.  When I'm running it's usually my shoulders creeping up near my ears with tension.  Funny, how the same thing happens when I'm frustrated at home.  I can feel tension seep in - and hence, I can also make an adjustment, relax and let it go. 

2)  Relax into it.  The more relaxed I am while I run, the better and easier it is.  My core does it’s job, while the smaller muscles go along for the ride.  I love that.  By the same token, the more relaxed I am as a mother, the better and easier it is.  I swear my kids can smell fear.  They can feel tension.  So I relax (mostly).  If we’re late, we’re late.  If the kids get sopping wet and dirty - we have a washer and dryer.  If I get it wrong, I’ll get a do-over another day.

1)  It’s a practice.  Running isn’t simply a workout for me - it’s a practice.  Something that I do every day and work diligently to get better at. I don't always get it right, but yet I get up every morning and try again.  The same thing is true of motherhood.  It’s something that I do every day.  I’ve learned not to expect perfection, to be patient, to be kind to myself and to my kids - even when it’s not easy.   The art of motherhood, much like the art of running, is a practice!

In the Chi techniques, various sections of the body are represented by these five elements. Your bones, ligaments and tendons are represented by the element Earth, which creates stability in your body and connection to the earth. Water represents the rotational movement of the pelvis, which allows the fluid motion of swinging of your arms and legs. The fire element can be felt in the power and energy of the core muscles. Your core is called the powerhouse in Pilates – for a good reason. In more advanced levels of ChiRunning® and ChiWalking®, you can use your oblique muscles to create more energy for moving forward. Air feeds fire, so in your lungs and breathing you can see the most important source of energy for the body. Ether is related to your mind and to chi energy. And, though they are both invisible and unmeasurable, they are the most powerful tools you have when it comes to moving your body. When you have a thought and your body responds immediately, the element of ether is at work, guided by your mind to move your body. 

Earth
As you learn the Chi techniques, you start from the ground up with good posture (earth). This provides your body stable support with every stride. If your posture is not aligned during the support phase of your stride (shoulders, hips and ankles in a straight line) you will rely too much on your muscles to support the weight of your body instead of your skeletal structure. This wastes valuable energy and you’ll tire more quickly. This is the first phase of learning the Chi techniques - earth-like stability.

Water
As you learn to run with good postural support, the next element to emulate is water, which will add some fluidity to your structure. This requires incorporating a level of relaxation into your stride. This takes a lot of practice, as most of us tend to hold tension in our pelvis and shoulders. Many of us try too hard and don’t allow the natural flow and flexibility of our body to create smooth, flowing movements. The ChiRunning Body Looseners will make a huge difference, as well as Body Sensing tension and learning to release it. Learning to relax is the crucial second stage - water-like fluidity. Water is especially important in the flight phase of your stride, when you want to allow for the greatest stretch and range of motion in your body.

The element of water is a lot about letting go. As water flows down a mountain and over a waterfall, it does not hold back. In the Chi techniques there is a sense of ease that needs to be developed in order to understand that you do not have to work hard to make movement happen. As you learn to trust the watery aspect of movement, you’ll go faster with less effort and reduce injury as well.

Fire
As you progress through these first two stages of your ChiRunning, it is important to keep in mind that until you fully feel the stability of earth and the fluidity of water, there is no point in focusing on the use of the core muscles (fire element) to enhance your movement. If you add fire to an unstable or overly rigid technique, you’ll be creating a recipe for injury. Forcing water down a twisted pipe can create a lot of problems. However, once you are moving with these two elements functioning well in our body, adding some heat and some fire can create a lot of power, especially by engaging your obliques. This is an advanced technique described in the Chi Marathon book in Chapter 9 Advanced Techniques, where you use the obliques to drive the pelvis which, in turn, drives the legs.  This allows you to “use” your legs for propulsion without using your leg muscles.

Air
When your skill with all the Chi techniques is at the stage where you can run comfortably and all of these first three elements are working like clockwork, the next ingredient for your running will be air. An interesting word associated with the breath is “inspiration,” which has a double meaning. The physical definition of inspiration is to inhale. The emotional definition is to be inspired, which is what your running or walking will be. At this level a practice session begins to feel more like a dance than a workout!

Ether
The last element to enter into your running or walking is ether. When your mind and body are integrated, just a thought can create truly effortless movement. In Chinese philosophy, moving and directing the flow of ether through your body is called Y-Chi, which can also be described as intention, where you direct the movement of your Chi to move your body.

The study of the elements is a great way to get a different feel for the Chi techniques. When you are feeling yourself stable yet fluid, learning to regulate the chi moving through your body, and getting to the place where an idea creates movement …anything is possible.