When you think about strength training (or weight lifting), images of body builders or over-enthusiastic CrossFit athletes may come to mind. For women especially, it may seem that this type of training is not how you’d like to achieve overall wellness. However, once you recognize that there are many different approaches and surprising benefits of strength training, you may quickly change your mind!
It has taken me a lifetime to realize that this is one of the best ways for me to care for my body and mind, and has made me confront some stubborn beliefs that I know others hold as well. Here’s a helpful list of reasons why I’ve been lifting weights as my main form of exercise lately and why I think you should too!
A slower metabolism is what we blame for the pesky weight gain that many of us experience as we age.
There are many reasons why metabolism decreases and our bodies become less efficient at burning calories and stored energy (fat), and why it’s different from person to person. Yes, genes play a role to some degree, but it’s small. Diet and lifestyle patterns influence our metabolic rate much more.
Extended periods of stress, high carbohydrate diets, eating too many processed foods, inactivity, and being exposed to environmental toxins can all lower your metabolic rate, increase fat stores, and exacerbate certain diseases like diabetes and hypothyroidism.
This is good news though, because it means that we’re not a victim to our metabolic rate and are capable of controlling it (and prevent certain diseases)! Exercising regularly is essential to regulating metabolism, especially resistance exercises.
With cardio exercises like running, cycling, or swimming, your metabolism is increased during the activity, but quickly moves down to it’s resting rate.
Lifting weights, on the other hand, can keep your metabolism revving for several hours and even days after you finish! The reason for this is that strength training challenges your body so much that it needs greater time to recover. But as long as your careful with form and you don’t harm your joints, this is a good stress that actually makes you not only stronger, but more efficient with burning fat as energy.
A few months ago in a tennis clinic, I pulled a muscle for the first time in my life. My calf muscle snapped and spasmed after I made a simple lunge for the ball. It made me realize that even though I consider myself fairly active, I apparently had a muscular imbalance that left my calf vulnerable.
That’s the point where I really started spending more time in the gym doing heavy squats and weighted lunges to condition my leg muscles equally. As an outcall Acupuncturist (hauling a massage table around town) and Yoga Instructor, strength training is ensuring that my body will be able to last as I care for others in the community.
Whether you need to keep your body conditioned for your job or sport, it’s still essential you build muscle as you age since sarcopenia is inevitable. In addition to eating more protein, as advocated by Functional medicine practitioner Gabrielle Lyon, lifting weights will also help you maintain muscle mass. You’ll spend more time enjoying fun activities and less time worrying that you’ll fall and decline in health.
Like all forms of exercise, strength training releases endorphins which can drastically improve our mood. However, there are studies that now show resistance training is actually more effective than aerobic exercise in supporting the management of mental-emotional issues such as anxiety, which is a growing concern in our country.
What do you think of people who lift weights? Do you make assumptions about their interests, intelligence, and sexual preference? I’m calling this out because I know for a fact that many people have unkind thoughts and weird assumptions about other people that they feel threatened by.
I wrote about my body image issues and other people’s assumptions in How To Be Thankful For Your Body As It Is. This is the main reason why I’d always been afraid to do a lot of weight training. I was already short and stocky – not the “ideal” body shape for a woman – and I didn’t want to move even further away from being “feminine”. I’m over it now though. This is not something I believe anymore!
Women, if you want to be a stronger force in the world, I feel like tapping into your physical strength will help you feel even more powerful. Gone are the days where we need to be soft-spoken, demure, and feel like we need to look smaller than men. Let’s be strong alongside men!
All bodies are beautiful whether we’re large or small. Strength is more about function, the body’s ability to confront challenges. I may look bigger than most as I find the perfect about of strength to sustain my fun & active life.
I’m not afraid to look strong! Are you?
As you start your strength training journey, you’ll need to overcome a few things I already mentioned:
Once you get over these though, a new degree of confidence is going to emerge. You’ll feel that you’re not only more physically capable to play sports, carry heavy objects, and such, but that your stronger inside.
Strengthening your body will also strengthen your character. It will strengthen your resolve to stick to a program for your benefit and for the people who rely on you.
You’ll become a confident role model for those you share your life with.
Are you interested in strength training but don’t know where to start?
Getting personal training at the gym is a good place to begin to make sure you’re doing the exercises correctly.
Once you become accustomed to dumbbells, barbells, cables, and kettle balls, you may want to start looking at magazines and videos for inspiration. Right now I’m loving the content on YouTube from MegSquats, BodyBuilding.com, and Kat Musni Fitness.
I hope learning these benefits of strength training has peaked your interest in giving it a try!
Do you incorporate strength training into your exercise program? How has it worked for you? Please let us know in the comments!
Want to release stress, dissolve tension, and spark your creative juices? Float therapy in a sensory deprivation tank can bring you all of that as well as deep peace of mind! I highly recommend it and here’s why…
Float therapy has been popularized by athletes, celebrities, and other influencers who want to condition both their bodies and their minds. This is something we all can be striving for though!
Yes, there are several modalities that can do that too: the mindful movement of Yoga, the energetics of Taichi or Qigong, skilled massage, and of course Meditation. However, these methods are not attractive or accessible for everyone (like my dear husband!). I believe floating is a happy medium, where most people can experience peace without feeling like they need to learn special skills.
I had a vague idea of what floating was when Anna from Insight Float invited me to try out their services. I knew it involved two of my favorite things – water and relaxation – so of course I quickly accepted!
When booking my appointment on the website, I learned that Insight Float has two different sized tanks. Each of them provide two very different experiences. Rumi, the larger, custom-made one, is best for pregnant women and athletic recovery. Lilly Pad, the standard tank, is best for people who want to feel more grounded and is best for those experiencing anxiety. I decided to book Rumi, just to make sure I had enough space to move.
At my appointment, I was warmly welcomed by Sarah. She gave me a thorough 10 minute orientation about the floating experience that quickly turned my fear into fascination.
The float tanks are filled with 10 inches of body-temperature water, in which 1200 lbs. of epsom salts have been dissolved. The salt water matches the pressure inside the body, allowing one to float and feel perfectly balanced.
I entered the water with nothing on. My legs effortlessly floated up, allowing me to rest back suspended by the warm water. I had brought in a floating light, but turned it off after a few minutes once I started relaxing.
The sound of my breath was amplified in the silent space. I stretched out my inhalations and doubled the length of my exhalations, making a conscious effort to let go of tension.
I became distracted as I started noticing pain in my upper back and neck. With my arms above my head, the tightness in between my shoulder blades quickly dissolved, but the pain in my neck became more pronounced and pinpointed. For about 10 minutes I fidgeted, massaged, and wondered if I’d ever get comfortable (not unlike my struggle with seated meditation!)
There was a shift when I realized I was spending too much time focusing on discomfort. I was saying to myself, “this would be perfect if only I didn’t have this pain in my neck.” Once I acknowledge this, I went back to my breath, knowing that I could still appreciate this simple moment regardless of tension. I don’t know how much time had passed, but when I brought awareness back to my neck, there was no more pain!
From that moment on, which was about 30 minutes into my session, I slipped into the deepest meditation since before I had my son (back when I’d go on silent 5-day retreats!).
Soft music ended my session. As I sat up, I almost started to cry. I had tapped into something really big here, not just for myself, but for my family, friends, and clients. I wanted everyone to know about this therapy and it’s possibilities for healing!
I felt grounded, clear, and confident for days after my first float therapy session. There are even more benefits of floating than what I experienced though! Here’s a list of possible effects that sensory deprivation in a float tank can create:
What do you think? Are you up for trying float therapy too? I’d love to hear about your experience once you do! Please let us all know in the comments.
Well wishes to you…
Are you wondering how it’s possible to survive without coffee?
Perhaps you’ve been dragging since the time change. Or maybe you have a hard time getting going throughout the whole year without loads of coffee. You probably need another boost of caffeine to beat the afternoon slump. If all this is true, it’s likely you’ve also developed a coffee habit you can’t break without getting headaches or other withdrawal symptoms.
If you’re wanting to be your healthiest possible, it’s worthwhile getting to the root cause of your fatigue. You can survive without coffee if you explore natural energy boosting solutions instead.
When we experience fatigue after a time change, or anytime really, what we really need is to go to bed early and get up early. This is easier said than done for most of us though. Look back on Natural Sleep Remedies, Part 1: Finding Your Rhythm to learn how to get your sleep back on track, especially for getting yourself to sleep early.
What I’m most interested in offering you here are ways to perk up your energy during the day without stimulants. Why the concern?
There are conflicting studies about the benefits of caffeine in coffee. Some say that it reduces your risk of cancer, Parkinson’s disease, Type 2 Diabetes, and heart disease. These diseases are also avoidable if you eat a balanced, organic whole food diet though, so I’m more concerned with the negative impacts of coffee and other stimulants on our health.
Everyone knows that we live in a stressful, fast-paced society. Stimulants activate the sympathetic nervous system and ask the body to secrete more cortisol and adrenaline. These hormones have a very negative impact on our health longterm by lowering immunity, creating internal inflammation, causing weight gain and creating depressed feelings.
Diuretic, dehydrates the body
Can cause stomachache, GI issues
Creates nervous energy, agitation
Considered “hot” in Chinese Medicine, can create health imbalances over time
Can cause insomnia
I know how it feels to be ruled by caffeine. There was a time when I needed it to get me to school in the morning and to function at work throughout the rest of the afternoon and evening.
This stimulant was covering up my main health issue though. I simply was not getting enough sleep and had disrupted my circadian rhythm severely. When I decided to wean off of it, it took awhile to readjust, but I managed. Now I just use natures cues and some healthy alternatives to help me greet the day instead.
Humans are diurnal creatures and we are ruled by the life-giving power of the sun. The sun naturally picks up our energy and brightens our mood. Also, when we receive sufficient sun exposure early in the day, our pineal gland secretes melatonin earlier at night, helping us to fall asleep easier, initiating a healthy circadian rhythm.
Getting enough movement circulates your blood and energy, increases metabolism, and perks up your mood. Just be careful not to overdo it and create a stress response. If you exercise early in the morning in the sunshine, then you’re maximizing your ability to perk up during the day and reset your sleep clock at night.
Everyone knows that the breathing practices in yoga can help one become calm and feel more embodied. Did you know that there are some breathing practices that are actually stimulating? Kapalabhati (skull shining) breath is the best option to try. I made a video of it a few years ago. You can view it here!
Diffusing essential oils, experiencing them aromatically, is the quickest way to effect your mood. Citrus and mint oils are especially effective in perking up your energy. There is a big difference in quality among brands though, and some are more effective than others. Please see my essential oil page for my suggestions and let me know if you need help deciding which oils are best for you.
There are several Western and Eastern herbs that improve your energy without stimulating the sympathetic nervous system and adding stress to the body. Look for adaptogens like cordyceps, American ginseng (more cooling than Eastern ginseng), and ashwaganda which actually help the body adapt to stress while improving cellular function. This herbal blend is my absolute favorite!
So say you just love the ritual of drinking coffee in the morning. What do you drink instead? You can try:
Decaffeinated coffee (if you need coffee taste but no caffeine)
Green tea (small amounts of caffeine unless you buy decaffeinated)
Barley tea (be aware it contains gluten)
Rooibos (my favorite with coconut milk)
Kombucha (highly nutritious and feeds your cells, thereby picking up your energy!)
Experiment with these solutions over a relaxed weekend so you don’t have to worry about getting anywhere on-time. Remember, it’s important that you allow yourself to get tired at night and listen to it’s cues to fall asleep by 10pm. Eventually, you’ll find your natural rhythm that’s aligned with the movement of the sun.
Living in harmony with nature is the key to good health. You can survive without coffee! I know it’s possible for you, if you try!
Are you trying to break your coffee habit? Why, and what’s working for you? Please let us know in the comments!
Here are 5 reasons why I believe essential oils are back to stay! After reading them, you may decide to incorporate them into your lifestyle too!
Essential oil knowledge was lost when modern medicine became popular in the United States. This is because people used to think Western medicine was more evolved, and therefore should have greater respect. Some innovations, like life-saving surgeries and fertility procedures are truly miraculous. However, this standard of care is only focused on palliative measures. It doesn’t address the root cause of health imbalances. We need and expect more.
We’re realizing that Western Medicine is not making us healthier. We are wising up and asking:
WHY is this happening to me?
WHAT does my body need to be healthier?
HOW can I maintain health?
Nature, traditional medicines, alternative health practitioners, and your own intuition are the best guides.
Essential oils are gifts from nature that help support physiological functions, improve mood, control infections, and thereby add to our health.
We are living in a toxic soup that triggers many health problems in our population. Visit EWG.org to learn more about pesticides, herbicides, antibacterial agents, and other threats in our environment. They’re still legal in the U.S., even they disrupt hormones, destroy gut flora, decrease immunity, and cause cancer. Therefore, it’s up to manufacturers to remove them from their products or up to consumers to stop buying them.
Essential oils can clean our homes and bodies. Many families make their own home and personal care products using essential oils. There’s also some trusted companies who provide ready-made products using essential oils. These are safe and effective replacements to toxic conventional products found on grocery store shelves.
Did you know essential oils have been used from the beginning of history? Ancient Chinese, Indian, Greek, and Egyptian civilizations prized them for their beauty enhancing, spiritual, and therapeutic value. So even though they are new to Americans, that’s not so in the rest of the world.
Our culture is starting to respect older modalities like my profession of Chinese Medicine, as well as using Essential Oils. I would not call it a trend. Americans are just now seeing what has always been around – an awakening of sorts!
Many people these days don’t believe that “doctors know best”. It’s important to have a health practitioner as a guide or for a different perspective. However, most people have the awareness to know when they’re well or not though, and whether it’s an emergency. They know how to research and experiment with natural remedies and determine if they’re working.
Moms in particular, want to trust their instincts more. They want to be resourceful and feel empowered with their choices, just as our ancestors were. They know their children better than anyone else! It’s easy for them to use essential oils and they’re accepted well by their children. Experience shows them that essential oils work well to manage illness in the family and to boost their health.
Each year, hundreds of research studies validate essential oil efficacy. Here are just a few that show essential oils can improve one’s health naturally:
Certainly, the excitement behind essential oil use is backed by a compelling need! Do you want to try them out too? Visit my natural products page for more information on the oils I recommend. With over 20+ years of experience using them, I can help answer any questions you have as well!
My body was put to the test last week when I pulled a calf muscle in tennis class that left me unable to walk normally for several days. Even though it was extremely painful, I knew that it wasn’t serious enough to see a doctor and that I had everything I needed to heal myself. One of the greatest tools I used in my natural health arsenal was application of therapeutic-grade essential oils 2-3 times a day in the form of a healing salve. It’s been a week and my calf is already operating at ~ 90%!
Salves can be infused with dried or fresh herbs. Or you can use essential oils, which are much quicker and easier to incorporate! Salves are especially soothing because nourishing carrier oils are used to keep the herbs on the skin longer so the plant medicine can penetrate through.
I suggest using beeswax pellets, which are less complicated to measure than the block beeswax I used for this recipe. If you must use beeswax blocks, you may want to use a cheese grater to shave it off in smaller pieces since cutting the block with a knife is very difficult and you risk hurting yourself (and your knife!)
Listed below are some of the best essential oils for your healing salve (choose 1-4 for this recipe). I would suggest you combine them based on function, not necessary how well they smell together! Only use therapeutic grade oils. See my essential oil website page for more information about the brand of oils I stand by.
Ingredients:
Instructions:
Place coconut oil and beeswax in a double boiler and melt completely under low heat. Remove from heat and add vitamin E (if using) and the essential oils. Immediately pour into the glass jar. Allow it to cool completely before putting on the lid. Store in a cool location, where it should last 1-3 years.
Voila! It’s that easy. You will be so grateful that you took the 10 minutes to make this salve! I’m eager to hear how it works for you. Please let us all know in the comments! Well wishes to you all…
With my work-life centered around health and wellness, this is a question that I ponder often.
Health is not just normal range vital signs, Body Mass Index, and blood tests. Sure, physical exams with your Medical Doctor are important to rule out serious conditions! But even The Center for Disease Control (CDC) and World Health Organization (WHO) define health broadly as “a state of complete physical, mental, and social well-being and not just the absence of sickness or frailty.“
“Well-being” has more to do with how one feels and less about a number on some test. But I would also challenge that it’s not simply a personal perspective. I’m often surprised that some people conclude they are healthy when it’s a fact that they are sick often or suffer with chronic conditions like allergies, eczema, colitis, asthma, or are in constant pain.
For some people, “well-being” could be an acceptance of these chronic issues. They are so common in our culture, they don’t stand out as being abnormal. Some people don’t realize their condition can be improved, which may increase their acceptance of it. Or, there might be a reluctance to acknowledge poor health if major lifestyle changes are necessary.
Wellness is something that we must always be striving for. This is especially true when we’re challenged with so many social and environmental factors that threaten our holistic health.
Below are the markers that I look for when assessing health, besides what your medical doctor would tell you. And no, I am not in perfect health either. I’m an Acupuncturist with a thyroid disease in remission and a Yoga Teacher who is technically overweight (emotional eating is definitely involved!).
Even though I’m very comfortable in my skin, I’m not resigned to settle where I am. I’m constantly moving toward being the healthiest version of myself so I can share my solutions with others who strive to do the same.
We all have something we can be working on to move toward better health. All of the indicators on this list can be improved.
Brandy Falcon, L.Ac., E-RYT