Chi Running For Beginners

I've talked about proper running form before and how when you're a beginner runner having proper posture is crucial to good running. There are many different posture programs that offer great ways to get you running in good form.

The program that I recommend 

is Chi Running. 

You can unlearn how to run by wearing heavily supported shoes, over training, or laziness. Hence all this takes you away from your natural posture. Why not try to learn to run naturally through Chi Running.  

Chi running involves tapping into an energy source that can improve your running immensely!

 10 Tips for Chi Running For Beginners

1. Practice taking the chatter away and focus on your mind.
2. You can learn Chi running easier if you learn Chi walking first.
3. Pelvic rotation and stability of the pelvis are key to optimizing running and decreases the chance of injury! This is why learning Chi walking makes learning to run the Chi way easier.
4. The Chi posture is about engaging your core muscles and letting the lower limbs stay quiet and relax.  Always run landing on your midfoot strike while running.
5.  Meditation happens when you run by being conscious of your breathing and keeping your spine still. This paying attention brings you to the present. and centers you.
6. Wear running shoes that have a lower heel, so that you feel more connected and have a more natural step.
7. Occasionally run in barefoot for a few 100 feet and feel the essence of your form. Your form will fall into a more natural line.
8. Run not for speed, but for perfecting your running form using body scanning. Pat Attention to the way your body feels by focusing your attention on areas you sense are uncomfortable. When your posture is aligned  you obtain Chi energy more easily.
9. The best way to practice is to run long runs to get that posture right.
10. Learning how to breathe properly is a great way for Chi to enter your body.

Learning Chi Running is more like a process of discovery than just following a set of rules. Quoted by Danny  and Katherine Dreyer in their book Chi Running ~ A revolutionary approach to effortless, injury-free running.


Related Articles:
Getting Started Running Again
3 Powerful ways to Keep You Running
Running Form For Beginners
Correct Poster While Running

Why are we fat and what can we do about it?

Studies show we are not getting to where we want to be as far as getting healthy, in good shape and fighting obesity.  
Yet there are so many people eager to get out there and do it!

Why are we fat and still living in a world full of obesity?

10 Reasons why we are fat! 

1. No exercise. 
2. Not enough exercise, less than 3X/week.
3. The computer world of  TV, video games, iphones, ipad etc. 
4. The food on our plate are full to the edges, causing us eat too much per serving.
5. Not eating enough natural foods grown from the earth or from animals.
6. Eating too much fatty foods.
7. Eating too many packaged foods with hazy ingredients, these chemicals play havoc on our hormones hence metabolism. 
8. Addicted to high carb foods with empty calories.
9. Too much sugar.
10. Stress and negative thinking.

We have the best resources in the world at getting healthy and staying in shape. 

We have health food stores, diet centers, fitness centers that are springing up at every busy corner, but still we suffer the same health issues related to inactivity and obesity.

People  find it hard to stick to a sport!
They don't really know what sport to do and when they think they've got it all figured out, it's an unorganized bunch of fuzzy plans and goals that are way to hard to reach.

Unless you have the right frame of mind and the right program...
This is where I come in.
Why not try running?
If you join my mailing list, you get a free download of the First 6 Weeks of Running.
Actually it starts out walking then leads into you running for 30 minutes.
I send you weekly motivation, along with tips to get you to the next step.

It's the run/walk way!

• Receive a Free 6 Week Learn to Run Schedule if you sign up to my mailing list.
• Join me at RunningMySpace on Dailymile.
• Check updates on my Facebook Page
• Follow me on Twitter
• Contact me whenever you need help.

20 Tips on Healthy Eating!

I know it's sometimes hard to stay on track and eat healthy, so I thought I would give you 20 tips on healthy eating.

1.  Foods that you can recognize and are natural to eat.

2.  Always look to see what the first ingredients are when eating processed food. Sugar seems to be a popular first item!

3.  Begin your grocery shopping in the outside aisle of your grocery store.

4.  Organize three colored  vegetables to eat for each meal.

5.  Begin your morning eating fresh fruit and/or fresh squeezed juice.

6.  A handful of baked walnuts or almonds with fruit in the morning is a must.

7.   Buy organic fresh fruits and vegetables, especially if they are thin skinned.

8.  Always scan the nutritional labels, because if you haven't heard of the ingredient maybe you don't want to eat it.

9.  Try to limit fast food to just once a month.

10.  Ask what are in ingredients at restaurants.

11.  Eliminate moderate use of alcohol, simple fruit drinks and carbonated drinks. They only add calories.

12.  Overcooking meats or vegetables are not good for you.

13.  Avoiding smoked, processed and preserved meats protect you from harmful chemicals and diseases.

14. Choose fresh or frozen food first before canned.

15.  Combine foods that feel right to you and listen to what your body wants.

16.  Avoid margarine, shortening and refined liquid vegetable oils.(synthetic fats)

17.  Eat more whole wheat and less white flour, white rice etc.

18.  Cook using olive or peanut oil instead of refined oils.

19.   Essential fatty acids like avocado, eggs, walnuts and fish are rich in vitamins.

20.  Try to supplement your diet with essential fatty acid nutritional supplements.

How Fitness and Exercise can Benefit Cancer Patients and Survivors

   One of the farthest thoughts from your mind while undergoing the challenges and stress of cancer diagnosis, symptoms and treatment is fitness and exercise.


 However, being physically active during cancer can play an important role in your recovery, fitness level as well as your emotional, social and overall well being. 


If you are receiving treatment for mesothelioma, breast cancer or for other types of cancers, you may be concerned about the risks of injury during exercise. However, with the help of your oncologist and a trained fitness professional, you should reap the many benefits from being involved in a fitness program.

Important Benefits of Fitness

Whether you have just been diagnosed, currently undergoing treatment or your cancer is in remission, being healthy and able to cope with this disease are some important goals. Participating in fitness and exercise may offer some advantages to help you achieve these goals, including:

●Improved endurance, strength and fitness level,
●Increased self-esteem and more independence,
●Better weight management and improved body image,
●Decreased side effects such as fatigue, insomnia, vomiting and nausea,
●Reduced risks of diabetes and heart disease,
●Improved mood and your overall outlook on life.

While fitness and exercise is not a cure for cancer, it improves the cancer survivors’ quality of life. According to the National Cancer Institute’s website at, studies have shown that being physically active may help to extend the cancer patient’s life expectancy and reduce the risk of recurrence of some cancers. However, research in this area is ongoing.

Types of Fitness Programs

Including exercise soon after cancer diagnosis and treatment is recommended to help with recovery. It also reduces the dangers of settling into a sedentary lifestyle, which is easily done when you are feeling physically and psychologically weak. The kinds of exercises that cancer patients and survivors should engage in will vary depending on the type of cancer, treatment and health condition. Before, beginning any exercise program, you should get your doctor’s approval.

You should start slowing by doing moderate physical activities to regain and build your strength and then gradually increase the intensity. Some activities may include yoga, walking, dancing, stretching and tending the garden. You can easily stay home and do exercises by increasing activities throughout the day. Some activities that you may substitute include:

•Using the stairs instead of the elevator,
•Wearing a pedometer daily to increase your steps,
•Using a treadmill, stationery bike or doing stretches while watching TV,
•Taking 15 minute breaks throughout the day to walk and stretch,
•Walking to visit neighbors and co-workers’ offices instead of using the telephone.

Although being involved in fitness and exercise during and after cancer treatment may be an uphill task for many, the ultimate benefits usually outweigh the discomforts experienced. However, you should get guidance from your oncologist or certified fitness instructor to avoid injury and overexertion. In addition to fitness, nutrition also plays a significant role in coping with cancer whether you have just been diagnosed, undergoing treatment or in the remission stage.

Guest Post by:

David Haas

Mesothelioma Cancer Alliance

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5K Plan for You and Your Other

3 Powerful Ways to Keep You Running!

3 of the most powerful ways to keep you running on schedule, injury free and motivated!

1.You can schedule the days you are running this week by writing it in a calender or day planner!

Get your calender out and start putting the dates you are running this week.
Make sure you fill it in with
pencil, so it can be erased if you have to switch days!
Making your schedule for the week is good practice to get into for Sundays.
When you write your schedule, you validate it with a big blue check when completed.

Don't forget the time of day you intend to run!
Morning, noon or evenings?
It's easier and more important when you see what time you are doing your runs and scheduling it like it's a real appointment.


Sore feet, ankles, shins, hips or back?

2. Create the Strongest Body with YOGA!

Yoga is great at attaining a stronger more flexible body!
I can't tell you how great yoga has been for me.

My body is stronger and more flexible than it was when I was 30!

You name it, I've had it!
For years I had the occasional shin pain(shin splints), a nagging sore hip and a few other injuries developing along the way...
I really didn't know why... :)
I tried stretching, icing, slowing down, cutting out my mileage and different shoes...
I decided the injuries happened because of my age... 40s...This was confusing because I'm not that old!
My doctor told me my bones and muscle tone were stronger than most, since I'd been running for so many years!
What was really happening was my flexibility was taking a nose dive and the strength I didn't build from running, needed some work.


One day I was going through the Internet and found this Runner's Yoga Program
So I tried to do it as much as I could.
Now have a better stride, posture and feel great!
I didn't know that my body was weak in the first place, because I truly believed running was doing it all for me!
If your body can't do some range of motion, (stiff and not flexible while you run) it will use another source to get you there...
It's usually a part of the body not meant for running.
And that's how injuries begin.
I don't get any pain anymore because I do YOGA at least 3 times a week.

YOGA is relaxing and I do it at home in my family room.
It improves strength and balance. You don't have the same strength on both sides of our body.
I found out that my left leg was a lot weaker than my right and this affected my running posture, leaving my hip to do the running.
I also discovered that my right side was not as flexible as my left and this put pressure on my lower limbs.

After doing Yoga for about three months, I felt amazing!

It's kind of nice getting the kids flexible too,
because they becoming stronger and do better in their activities.
If anybody asks me what to do about an injury,
an awkward running style, or imbalances; I tell them I fix it with YOGA.

Here's a great Runner's Yoga program that is specific for running.

3. Getting bored running?
If you are getting bored of your running, change your route...Go run on the track and try some interval training!
Or run your usual route in reverse!


If you're having some difficult days running, accept that it's just an off day. Continue the next day a little slower...
Don't compare yourself to other runners, because we are all different. From out focus to endurance!
If you lack focus in your runs, make sure you follow the 5k plan, so that you are right on for what you have to do!

Have a great week!

10 Jogging for Beginners Tips

How do I start running?

Running is a natural movement, but not so natural if you are learning to run for longer distances than you are used to.

Here are 10 Jogging for Beginners Tips on How to Start Running.

1. Make sure that you wear clothes that breathe well, allowing sweat to pull away from your body.
2. Wear running shoes that are meant for running, it's best to get them fitted at a running store.
3. Track your runs with a running journal and running watch, these both are excellent choices.
4. Make sure you start running using the run/walk method try the first 6 weeks and don't forget to sign up for my newsletter.  
5. When you do the run/walk method always begin with a warm up of walking and a cool down of walking.
6. Do stretches when finished or sneak in a few stretches after 10 minutes of walking warm up.
7. Sometimes I have problems with skin that rubs and gets sore, the best solution to use body glide.
8. Run with your chin parallel to the ground and upper body quiet, except for your arms that should not cross over the front. Learn about this here.
9. If you are tired, slow down until you get your breath back and then resume your pace.
10. If you feel any pain your body is trying to tell you something. Stop and walk until the pain goes away, if it continues takes some rest days, and see a physician if it doesn't heal from rest.

This should help you get on your way to running at least for 6 weeks. Make sure that you sign up for more tips and motivation.

Related Articles:

How do you breathe when running?

Why does running hurt?

Running hurts when you push your body passed it's limits (Your body isn't ready yet!) or when you are pushing through to Next Stage of your Running Program.

Running hurts because you're making your muscles work harder than their used to.

Muscles require oxygen and if your using new muscles your body demands more oxygen to feed your muscles.

If your body isn't used to requiring this much oxygen and is using certain running muscles...
You will feel out of breath, a shortness of breath and sometimes muscle pain.

Muscle pain can last for a period of time until your body has become used to exerting itself to this level.

Many people go out and give it all they got, but are unpleasantly surprised at how difficult it is to run! 

Running doesn't have to hurt in the beginning if you do it gradually and add walking to the equation. Running only gets better if you follow a 2 minute walk and slip in a 30 second to 1 minute run. Keep doing this for up to 6 times in 30 minutes and you've got yourself a great workout! Keep practicing this technique and you'll be running for 30 minutes in about 6 weeks!

If you want to run...

And are just beginning, join My Running Tips and Motivation Newsletter and I'll send you a free run/walk program. You'll be up and running free in 6 weeks.

Running doesn't have to hurt...

Sometimes hurting while you run is a kind of hurting that isn't so much pain, but a feeling of pushing yourself to the next level. If you ever feel pain that is unbearable, stop and walk it until you're ready to start back up.

Pain is an indication...

Sometimes of a pending injury, make sure that you stay in tune with your body before, during and after your run. Look for signs of pain that does not let up and consult a physician. 
NOTE: Absolutely without a doubt get a doctors OK before starting ANY exercise program!  

Any time you have a question about the pain, feel free to contact me.

Let me know in the comments section what your struggles are when you exercise.