I Keep It Simple and Slow

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Life is really too short not to…I do not entertain drama, negativity, or anything that screams…NOT HEALTHY.  I enjoy the little things in life because they are truly the BIG things.  I have learned that rushing through a day at the speed of light is not a good thing and literally landed me flat on my backside in 2008…and besides…you miss out on a lot of life. For quite some time now, I have made sure to slow things down, enjoy the moment and build fabulous memories. I have this saying…nothing good happens fast…LOL.  I use this all the time when I am training clients…and I also put myself through slow methodical workouts where I concentrate on the muscle being worked, feel the muscle move through its motion, and really get the most out of the work.  Nothing good happens fast when an exercise is done so fast that the movement is out of form, without thinking, compromising the body, and before you know it…injury…and YUCK…what the heck is that all about.  Not for this girl and maintaining my 47 year young self…OK…yes I am talking about life and I am talking about my workouts…well, it goes hand in hand now doesn’t it?  Getting back to simplicity…I have learned to be content in all circumstances…in my book, life is not about having a million dollars, or the nicest car or house, but happiness with myself and getting up every morning looking forward to what I will do with my day. 

During Our Honeymoon Last Year

I enjoy the simple pleasure of a cup of coffee in the morning with hubby, good conversation, time with family and friends…and I am talking quality time…giving my full attention to someone when they are sharing a story.  I can remember when my kids were small and the rush rush get things done was on overdrive for this actively involved parent…they are sharing something exciting that happened on the playground for example, and I would be washing the dishes with one ear on them, the other in the sink…I would definitely change that…put down the dish and sit down to look intently in their eyes and allow myself to feel their excitement.  You see, these are the important things that are learned in life…the lessons learned that I now apply and live by.  You better believe my children get my full attention when they are visiting…no cleaning, no dishes, but quality time. I use this same philosophy with my clients, and especially during an initial consultation.  I give all of me during a consultation, coaching, or training session…I am a deep person and need to feel what is being shared in that moment.  It is in that moment, I can see clearly to help.  OK…I am all over the board here…but I hope you understand what I am sharing…simplicity comes with slowing down, being a good listener, a good friend, wife, mother, daughter and taking in the moment. Slowing down also means taking care of my body using slow, methodical movements where my muscles get the most benefit for the time I give. 

Exploring a Ghost Town

I am a simple girl…I love the smell of the first rain on the pavement, hummingbirds flying around my orange tree in the morning, the sound of laughter around the dinner table, my cooking being enjoyed, and my list can go on and on.  I sit here as a 47 year young woman who has lived a lot of life, experienced quite the journey and realizing that simple and slow may not be a million dollars…but is sure feels like a million dollars.  So, next time you think about wanting things now, fast, rushed….think about so many things that would be missed along the way…because truly…nothing good ever happens fast. I will end with another favorite saying….Exercise is a journey NOT a destination….this applies to everything in my life. Stay Healthy!

I Slow Life Down and Enjoy the Moment

                                                                                                                                                                                       

Motivation of the Day: Nothing Good Ever Happens Fast

Me in my Studio

Workout of the Day

45 minute exercise of my choice workout

I started out on my ARC trainer and felt burnt after 10 minutes, so with my minute interval timer clipped on my sports bra, I began doing whatever exercise that popped into my mind for that minute…it became a game…and before I knew it, 45 minutes…DONE.  So, included in my fitness game were lunges, low rows, lunge backs, step ups, bicep curls, triceps kickbacks, squats, and pull downs just to name a few.  I also used my tubing.  YES…today was a tough motivation day and happy that I completed the game.

Meal 5

Nutrition of the day:

Coffee…so good this morning;)

1-Thin Bagel with 1 Tbsp peanut butter

2-Post work out shake

3-Spinach salad with grilled chicken

4-¼ cup Pumpkin Seeds and ½ cup Greek Yogurt

5-Egg white scramble with spinach & avocado

Personal Share:  Happy 87th Birthday to My Fabulous Father!!!

Love You Dad ~ Your Baby Girl

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STAY HEALTHY!

Your Personal Diet And Training Plan

Most people who want to lose weight, usually start by going to the gym or getting a personal trainer. These things can help but without controlling their diet, they will find it hard to lose weight.

The first thing that you need to do if you want to lose weight, get fit, improve your martial arts or look younger is check your life. Which of your habits are good and which are bad? Where are your weaknesses? Also, what about the weaknesses of your environment? You need to be aware of them so you can deal with them and not become a victim of them.  For example, if a person smokes or drinks and at the same time they want to lose weight and train, the first thing they need to do is stop smoking and drinking then they need to start training lightly to detoxify their body. 

Someone who eats a lot of junk food or cakes or drinks a lot of sugar drinks like Coca Cola needs to stop. A  person who has a very stressful job with a lot of responsibility, has to tell themselves worry can not change anything. They have to train themselves to be relaxed. Shaolin training helps us to relax and let go. It effortlessly shifts us into a positive frame of mind.

People are always searching for the best diet for health or to lose weight. They do the same with a training programme, how can I get maximum benefit for minimum effort? They spend hours on the internet researching but they don't realise that no one can give them an exact diet or training programme because everybody's mind and body is different.

For me, I listen to my body and follow what it says. If it tells me I need to eat apples today then I eat apples. Each person needs to try and find their own diet and their own training programme. I eat a high carbohydrate diet, this works for me, but for other people, low carbohydrate and high protein works better. Neither is right or wrong, they have found out what works for their body and I have found out what works for mine. 

The one thing I would say is that everyone should cut out sugar. This has no nutritious value and is not good for blood sugar levels.  The other rule is, always eat breakfast. People who eat breakfast tend to eat less throughout the rest of the day. Also, drink green tea. Green tea doesn't contain enough caffeine to spike cortisone levels but research has shown it helps boost metabolism.   

My advice when you embark upon a training , diet or health plan is don't be too ambitious. Start with a small step that is achievable then build on that small success. A diet and training programme is not just for eight weeks or 28 days, it is for the rest of your life so make sure it's one that is right for you and you can stick with it so it can become a part of you, enriching your life experience.  

For information on Shifu Yan Lei's training DVDs and books please visit http://www.shifuyanlei.co.uk/dvd_latest_release.html

The Case Against the Kettlebell

Okay, maybe I’m just trying to stir up some controversy today, but I am going to say this right here, right now, that I think kettlebells are dangerous, especially for novice and older athletes. I was once enthused, maybe even over enthused, by the Kettlebell Swing workout after watching a cute young stud demonstrate his total-body kettlebell workout on a late-night infomercial. I was even disappointed that my local YMCA did not have them, citing potential danger to others, but now I see these swinging weights as dangerous projectiles that tear rotator cuffs, damage back/arm muscles, and endanger fellow exercisers.

First, let me provide the good news. Yes, it is true that when performed properly, kettlebells can provide a total-body workout, engaging most of the muscles of the body, just like the stud on late-night television claimed.

Now, the bad news. Most users do not know how much weight they should be swinging, lack the strength necessary to complete the exercises, and use poor body posture and alignment.

The result is injury, anything from muscle strain to muscle tear, or even taking out the guy next to you.

Sure, there are other exercises that are equally dangerous, but I think what makes kettlebells more so is their accessibility. You are more likely to see a new club member swinging kettlebells than trying a deadlift. And this is where my criticism comes in. While I agree that kettlebells can provide an excellent workout to the trained individual, I feel that in general, the risk of injury is not worth the fitness benefit for the average exerciser.

If you disagree with me, I’d like to hear from you. Please comment on this post or send me an email at lori@dotsofit.com and I would be happy to publish any rebuttals.

As always, be safe, train smart, and have fun because life is too short to have it any other way! Ciao!

~Lori Dotson, CPT

President, DotsoFit, LLC

Copyright © 2011

It Is Not Always Easy

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Great Place to Meditate...On the Water

It is true…life is not always easy for me…are you kidding.  I am just like many of you…a woman, wife, mother, daughter, a friend…who just happens to walk the talk of fitness with my occupation as a personal trainer and writer.  I have up and down days mentally and emotionally…and YES…I do experience burn out with my workouts.  One of my favorite life quotes is this “Life is 10% what happens to you and 90% how you respond to it”.  I came across this quote from a school project that my son made in junior high and it has really stuck with me…my son is now 23.  You see, I have realized through my journey of becoming a healthy person that the only thing that can be controlled, is how I think, feel, and respond to life’s circumstances and I have learned to let go of the rest.  Being healthy has not only been a journey of the physical but also the emotional for me…as I am sure with most of you.  However…this Blog is about me to motivate you…and this is indeed a personal share.  I do not believe in perfection but I do believe in being the BEST ME everyday…what does that mean.  One of my fabulous new clients just shared this quote…”You Do Not Have to Get an “A” Everyday”…WOW…now that is a revelation for someone like me who can be an overachiever.  This is a step back statement that says…when I have a down day…it is OK…I am not perfect, never will be.  If I were perfect, I would not be existing on this planet now would I?    What the heck does this have to do with maintaining my physique, fitness and nutrition…absolutely everything.  Attitude is huge in life and really dictates how I am going to proceed with my day.  I can choose to be a bitter, angry person, full of non-forgiveness and YUCK or I can choose to be a person with the potential to learn and grow in a positive way from every moment in life.  I choose door number 2…that is healthy for me.  OK…on the days that I feel down and need motivation…I pray, read the Bible, talk with my hubby, or trusted friend…and then I am able to get my positive groove on for the day. 

If my attitude is not in the right place and I am not responding healthy, I would be a person unable to help people…I would not be a good choice to come see for a healthy lifestyle.  I mean really…would you want to entrust your health to a person that was unhealthy in any sense of the word…sadly, many people walk around emotionally unhealthy without anyone knowing.  That is the kicker…boy am I jumping around…but that is me with writing…I put down my feelings…the Real Darla Deal. Getting back to why this is important…it is my attitude about life and how I respond to it that lifts me up, that motivates me, that keeps me moving in a positive direction, that helps me be the BEST me every day with my nutrition and my fitness.  I choose NOT to give up in despair but to persevere through life.  Life will bring challenges…I have faced many and I will continue to do so…but how I choose to respond will be the key to my healthy self.  I am just like you with the struggles of life, injuries, finances, economy, illness, family crisis…and every other life bump that comes along….but what has always remained important is how I respond. I can tell you this…it may be hard to get my backside on my ARC trainer on a down day, but after I get going…it does become easier…and then a whole different attitude kicks in and I start using this time to think through things, and before I know it, 45 minutes are done, several calories burned, my clothes are soaked…and I feel pretty darn accomplished…now this is Fabulous Response to Life’s Circumstances…Right On Darla! 

What I am really trying to bring home here is that life is about balance and health includes the emotional as well as the physical…and when one is out of sync…the machine will not work properly…I hope that makes sense.  I Blog to you on a down day and YES…I started my morning with an early cup of coffee and my Bible reading outside and enjoying my cat nibbling my toes…after 20 minutes of quiet time taking in this moment…I felt energized, fresh and better equipped to start my day…and YES….I rode my ARC trainer for 45 minutes…is everything perfect…NO…never will be…but I will tell you this…Life is Good. Stay Healthy!

Motivation of the Day: Life is 10% What Happens to You and 90% How You Respond To It

Me

My Work out of the Day:

ARC trainer 45 minutes ~ Strength Level 3/Intervals

My Nutrition of the Day:

Fabulous Cup of Verona Coffee

1-Pre-workout shake

2-Post-workout shake

3-Egg Whites on Sprouted Bread, 1 peach

4-3 slices Peppered Turkey Breast & ¼ cup raw walnuts/cranberries/sunflower seeds

5-Spinach Salad topped with Grilled Chicken Breast, EV Olive Oil & Balsamic

6-Protein Pudding

Meal 5

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND IF INSPIRED…OFFER ME A PROTEIN SHAKE!

Stay Healthy!

Acknowledging Excellence

Awesome Kaitlin!

Congratulations to my daughter Kaitlin who received her blue belt last night in Shoshin Ryu Jujitsu. You earned it! And thank you to Sensei Dehghan who is such a fine instructor.

Kaitlin & Sensei Dehghan, 9/20/11






Good job Corey!

Congratulations also to my son Corey who earned a yellow stripe on his belt. I am so proud of you both! For more information about Shoshin Ryu Albuquerque, please contact Sensei Eric Dehghan, http://www.abqshoshinryu.com/.

~Lori Dotson, CPT
President, DotsoFit, LLC

Copyright © 2011

Instant Buddha: Progressions On The Path Of The Warrior

It is vitally important that we train intelligently and with awareness, always keeping our beginner's mind. 

When you walk to your training hall or go home to practice your martial arts, do walking meditation. Walk at your normal pace and be aware of  your steps and your breathing. When thoughts come up, simply let them go. This walking meditation helps to ground and prepare you for your training.

When you start to do the Qigong and Kung Fu forms, you repeat them over and over again for years and years until they become a habit.  In the beginning, you have to think: where should I breathe? What is the next movement? Is my posture correct? This is a process we all go through. Then, as you progress, you forget about your practice and move into non-thinking. 

As martial artists, we use our body to abandon our body. We let go, forget the ego and follow nothing but the wisdom of the universe. Then the thinking comes from the body and no longer comes from the mind. When you experience this you experience freedom. 

If you open your hand you can take hold of anything, if you close your hand, nothing can enter. You need to open your hand and allow the practice to enter you. 

To enable this you need to have the confidence to commit fully and get out of your comfort zone. Stop saving energy for a future time. Only when you are empty can you be re-filled. 

You must concentrate 100% on your movement and your breathing. If you do that, your practice will remain fresh and not go stale. You must practice not only in your training but in your day to day life.

This is why the meditation aids I brought back from China are every day items like tea and key rings and Buddha bags. When I was at the Shaolin Temple, the environment was a constant reminder that I was on the path of the warrior but here in London, I can easily forget and I need reminders to come back to the now. Now never returns to us, now is all we have. The Warriors appointment with life is in the present moment.

When you practice in this way, your practice becomes The Way. Only then can it penetrate the marrow of your life. 

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