Exercising My Demons, part 8 of 9
Who are your inner demons? I hear a plethora of voices in my head, and some of them aren't very kind at all. In fact, some of them are outright cruel. In this series I am going to expose one of the inner conversations I have been having with myself for far too long. I...
Exercising My Demons, part 7 of 9
Who are your inner demons? I hear a plethora of voices in my head, and some of them aren't very kind at all. In fact, some of them are outright cruel. In this series I am going to expose one of the inner conversations I have been having with myself for far too long. I...
Exercising My Demons, part 6 of 9
Who are your inner demons? I hear a plethora of voices in my head, and some of them aren't very kind at all. In fact, some of them are outright cruel. In this series I am going to expose one of the inner conversations I have been having with myself for far too long. I...
Exercising My Demons, part 5 of 9
Who are your inner demons? I hear a plethora of voices in my head, and some of them aren't very kind at all. In fact, some of them are outright cruel. In this series I am going to expose one of the inner conversations I have been having with myself for far too long. I...
Exercising My Demons, part 4 of 9
Who are your inner demons? I hear a plethora of voices in my head, and some of them aren't very kind at all. In fact, some of them are outright cruel. In this series I am going to expose one of the inner conversations I have been having with myself for far too long. I...
Exercising My Demons, part 3 of 9
Who are your inner demons? I hear a plethora of voices in my head, and some of them aren't very kind at all. In fact, some of them are outright cruel. In this series I am going to expose one of the inner conversations I have been having with myself for far too long. I...
Exercising My Demons, part 2 of 9
Who are your inner demons? I hear a plethora of voices in my head, and some of them aren't very kind at all. In fact, some of them are outright cruel. In this series I am going to expose one of the inner conversations I have been having with myself for far too long. I...
Exercising My Demons, part 1 of 9
Who are your inner demons? I hear a plethora of voices in my head, and some of them aren't very kind at all. In fact, some of them are outright cruel. In this series I am going to expose one of the inner conversations I have been having with myself for far too long. I...
Eight Patterns of Fitness, part 1 of 8: Breath
The first, and therefore most essential pattern, is breath. You can survive weeks without food and days without water, but only minutes, or even seconds, without air.
Complex carbohydrates vs simple carbs
The terms “starch,” “carbs” and “sugars” seem to get conflated quite frequently into one concept in today’s cacophony of nutritional advice. But this is an oversimplification. All complex carbohydrates (starches) are composed of simple carbohydrates (sugars), but not all sugars combine to form starches. Let’s chat a little bit about understanding the differences in all these inappropriately consolidated terms.
Stacking, part 4 of 4: Skin Care
This entry will break down the ingredients to make natural skin care products. The recipes included in this article will focus on a deeply moisturizing body butter, as well as a moisturizing and exfoliating sugar scrub.
Stacking, part 3 of 4: Losing body fat
This entry will break down the ingredients (as well as the functions of these individual products) to make a fat burning stack. The recipe included in this article will address various means of increasing your metabolism to burn calories before they are stored as fat.
Stacking, part 2 of 4: Energy and muscle gains
This entry will break down the ingredients (as well as the functions of these individual products) to make an energizing, muscle-building stack. The recipe included in this article will address energy and focus, protein supplementation, and protecting hard-won muscles from breaking down.
Stacking, part 1 of 4: The importance of knowing what’s in your products
If you are concerned about what is going onto or into your body, you need to know what has been put into your meals and other products. Go for the choices that have fewer ingredients, and go with the brands that use mostly or only ingredients you can pronounce and identify readily. Use this same standard for everything, not just food.
Progressive Calisthenics: Your body is a gym
What do you do when work, traffic, crowds, weather and other obstacles block your workout mojo? One of the most effective forms of exercise is the broad category known as calisthenics. Also referred to as body weight exercises, these are activities that use your own weight as the source of load and/or tension.
The Fitness Equation: The non-secret of great gains
Something the fitness industry doesn’t want you to know is that the underlying principles of physical fitness are neither mysterious nor complex. For most people, the minimum effective dose of knowledge can be boiled down to a very simple checklist.
Holistic uses of essential oils: Tea Tree Oil
Essential oils are the super concentrated extractions of plants. Most plants do not yield essential oils that are safe for use; however, of the few dozen that do, tea tree oil is amongst the most versatile, and is also one of the most affordable.
Spirituality: Spring into the labyrinth
Whether it be the celebration of Navaratri, Easter, Passover, Lichun, Noruz or Ostara, festivals abound as Light conquers Dark, a metaphor that has not been lost on peoples around the world for several millennia.
How does stress undermine health?
The word “stress” conjures negative images in most people’s minds. For good reason: Many types of stress are not only unpleasant, but they have been shown to adversely affect all the various modalities of health.
Medical Wellness: The biology of love
The two most powerful emotional responses, love and fear, are particularly adept at creating physical responses within us that have ramifications throughout all aspects of our individual health and wellness and our interpersonal relationships.
Integration of the Eight Selves
People who are fit tend to be more emotionally stable and confident. They tend to flourish in other areas of their lives. They also tend to be happier and more fulfilled. There is a reason for this…
Sugar Anonymous: Confessions of an addict
So, here I am, a personal trainer and wellness advocate admitting that I have a rampant sweet tooth. I struggle with it, and sometimes I win. Many other times I don’t. Let’s look at what is affecting me, and perhaps it will help you contend with your own cravings.
Physical Fitness: The seven paths of yoga
There is only one requirement in performing asana: Force or pressure should not be used. The body should be strong, energized and stable, yet comfortable. There should be no trembling, discomfort or pain. The purpose of asana is not to sculpt your abs.
Holistic alternatives to Western medicine
Western medicine is a miracle of science in many ways. The research and technology that have grown and developed through it are amazing; however, there are side effects to all this progress. There are alternatives to pills and scalpels, and they do work.
Healthful sweeteners that satisfy your cravings
In the last few decades, there has been a mistaken notion that all fats should be eliminated from the diet and replaced with any type of carbohydrate at hand.
Embracing cooties: Why our quest to kill all germs is unhealthy
There are also studies that demonstrate that microbes teach our bodies how to differentiate between benign and malignant microbes. You can reduce allergic reactions and many other common health problems by being more judicious about how many of your cooties get summarily wiped out. Wash your hands with soap and water, but avoid using sanitizer more than is actually necessary.
My pet, my friend, my familiar
When I think about “my” cat, I smile and get teary eyed. I love him intensely. He doesn’t belong to me, he belongs with me. He is more than just a pet, he is a friend.
Cheating while Cheating: Strategies to mitigate the after effects of holiday feasting
We’re just ending the holiday season when food is everywhere in abundance. Although the following tips are great for the season just past, it makes good sense during the rest of the year during other festive times.
Welcome to the INTEGRE8T Wellness Blog!
Blog Mission
I want to provide helpful information for workouts, recipes, personal stories, philosophy and position statements, interviews with content experts, and other ideas. I also have a lifetime of observations concerning body image, self esteem, goal setting, and perseverance. If you ever want some inspiration, I have a page just for that as well. The idea is that the posts on this site will be practical, inspirational, personal, conversational, and educational.
The INTEGRE8T System
I am a strong advocate of taking a wholistic approach to wellness. The eight patterns of fitness are Breath, Hydration, Nutrition, Strength, Conditioning, Flexibility, Focus, and Rest; however, these look primarily at the physical body. We are more complex than that, so many of my vlog posts will address the eight modalities of wellness. These address the Physical, Intellectual, Emotional, Psychological, Social, Sexual, Spiritual, and Financial components of our lives, which are intrinsically connected to each other like a web. Plucking one part of the web creates reverberations throughout the whole.
I will sometimes include thoughts about my favorite topics. These pressing concerns will generally focus on arts and culture; dance and theatre; language, poetry and fiction; personal stories; The Kitty Consortium; diamonds; aesthetics; chocolate; and, most importantly, Janet Jackson.
Enjoy!
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