I am the chief editor of Organic Lifestyle Magazine. And I’m fat. I am not fat like I used to be. At my peak I weighed 368 pounds with a 56 inch waist. I was a big boy back in the day. I was 17 when I started losing weight. I didn’t do it right, but I had great motivation. I wanted to get laid. Julie was my motivation. She was gorgeous, and way, way out of my league, and I knew I would have to get in shape to have her.

The first time I saw Julie I was the fattest I had ever been. Then I started exercising like crazy and I followed the food pyramid diet. I felt like crap half the time but teenage hormones and the desire to lose my virginity were my fuel.

How I Lost the Weight

I was weightlifting five days a week, I played basketball for ninety minutes a day and ran 6 miles a week once a week. Can you imagine a guy as out of shape as I was playing basketball for ninety minutes without sitting out a game? Like I said, I was motivated.

When I was around twenty-four I ballooned back up to 280 pounds. I was with a woman who was a bit of a chubby chaser who loved to eat and never seemed to gain a pound herself. I fed her and fed myself. We ate. I got fat. She didn’t mind at all. I didn’t even notice.

How I Lost the Weight the Second Time

I lost that weight when I was incarcerated for 18 months for a crime I did not commit. I came out at 210 pounds. In jail we were not allowed to run but I had a workout group that went up and down the stairs repeatedly, did bodyweight exercises, and we made water weights out of trash bags and weightlifted. In prison I ran, played basketball, and used 110 pound floor buffers tied together to make 220 pound free weights for squats and bench.

I am six feet three inches. Right now I weigh 220 pounds. I am stronger than the average person, I can do around 15 chinups, 45 pushups, and I squat 255 and deadlift 345. I can run a few miles and I can ride a bicycle at least 100 miles on level ground.

I’m in decent shape, but nowhere near where I want to be. I want to be the kind of fit that you would expect a health nut to be in. I want a six pack. I want to squat 400 pounds. I want to be able to do more than 100 pushups and more than 50 pullups. I want to be able to complete a hot power yoga class. I want to be able to realistically consider doing a triathlon.

But I’m fat. If I weighed 180 pounds I would have no fat. That means I have 40 pounds of blubber.

Loose Skin

Plus, since I used to be so overweight I have loose skin. Actually, I don’t have loose skin. I have lots of empty fat cells. I have loose fat.

It is a common misconception that people that lost some weight have loose skin. You may, but if you eat right and you are healthy your skin should tighten up. The problem is that when fat is burned it’s not burned like layers being stripped away. It can be kind of random. Imagine a honeycomb, with each cell being filled with fat. A cell here, and a cell there gets burned as you exercise.

Six Pack

The way you get the six pack, the rock hard abs, the tight skin, is to get your body fat very low, like under 7%. Then, if you want to be a little fluffier, a little softer, you can add more fat, and it is added in tight layers as opposed to the flabby jelly I have now.

So here it is. My “before” picture, which is current as of this post, 10/27/2011, here below.

I’m embarrassed. I’ll probably get a bunch of comments that say, “Hey man, don’t be embarrassed…” and I’ll get a few that say, “You should be embarrassed…” But I’m embarrassed. I’ve let this go too long. I want my rock hard abs. I want to be lean. I want to be stronger. I want to be in shape. I want to take off my shirt and impress people.

So I’m putting it out there. I will get in shape. The holidays are going to be tough. I do love to eat! On the next update. I will also tell you all what I am doing and how I am doing it.

My Goals

• Bench 300 pounds
• Squat 400 pounds
• Deadlift 500 pounds
• 50 pullups
• 100 pushups
• 34 inch waist
• 6% body fat
• Visible six pack

I will achieve my goals with weightlifting and High Intensity Interval Training and cardio. I will also add bicycles and yoga when I get closer to my goals.

If you are looking to get in better physical condition, leave your goals and plan of action as a comment below!

Slightly overweight…

After reading the previous article about reduced caloric intake being the only thing proven to increase one’s lifespan, you may be thinking that it’s time to shed some pounds. Not so fast (pun intended).

Two studies, one done in Portland and the other in Canada say that slightly overweight people live longer than underweight and very overweight people. The people considered overweight but not obese, with a body mass index of 25-29.9, were actually less likely to die than people of normal weight, defined as having a B.M.I. of 18.5 to 24.9.

We are not suggesting that our readers start “bulking up”. No matter what any study tells us, our suggestion to eat a healthy diet of at least 80% fresh raw fruits and vegetables is unwavering.

Sources:

• Slightly overweight people live longer than normal-weight people
• Overweight People Live Longer

Many desk workers struggle with neck or back pain, shoulder strain, headaches, repetitive strain injury, or have trouble focusing, even with an ergonomically correct setup at work. Susi Hately Aldous, Yogi, author, kinesiologist, and founder of Functional Synergy, has created a specialized program, Yoga for the Desk Jockey™ for desk workers.

Here, she shares a few very simple techniques for the desk worker (or anyone dealing with stress). These easy, two-minute exercises alleviate pain and reduce tension through easy stretching, breathing, and overall movement of the body.

Finding Calmness in a Sometimes Complex World

By the middle of the day, does your mind feel overworked?  Do your shoulders ache or your neck cramp?  Or does that familiar feeling of tension enter into the space between your shoulder blades?

If, at that moment, you take time to consciously breathe, stretch or move your body, not only will your body feel better, but your mind will clear, your creativity will rise, and your work output will improve. Better yet, your connections with colleagues, customers, and clients will strengthen.

1. Sitting with feet on the ground, breathe.
2. Inhale, roll your shoulders to your ears.
3. Exhale, pull your shoulder blades together and down your back.
4. Repeat 10 times, keeping the jaw, eyes and tongue relaxed.

Flow fact: Moving your body helps unwind the “jumbled” feeling in the head that comes with overwork and stress. You’ll become clearer, calmer, and more creative.

Release Your Hips

The hips, especially in women, can hold a concentrated amount of tension whether you’re sitting for extended periods of time or standing on your feet for hours at a time. “I am really keen on enabling people to find a sense of ease and evenness during workdays, no matter what deadlines or curveballs occur,” says Susi. She suggests doing this hip release exercise to balance any tension held there.

1. Stand and hold the wall, the back of your chair, or your desk for support.
2. While standing, lift your right ankle onto your left knee.
3. Gently bend your left knee. Breathe through your nose.
4. Relax your jaw and shoulders, and breathe easily for 5 to 10 breaths.
5. You may feel some leg strengthening as well as hip releasing.
6. Be sure there is no knee pain. If there is, ease up to a position where you feel no pain.
7. Switch sides.

Flow Fact:  By releasing your hips you can reduce back pain, improve leg strength, and build pelvic stability.

Twist It Out

The core area of the body may oftentimes feel stress from nervousness or digestive problems that can hit anyone morning or night. “I love this particular twist when I am spending my day working on the computer,” says Susi. “It helps wring out tension in the back, neck, and shoulders.”

1. Sit tall, feet firmly planted, sitting bones equally positioned on the chair.
2. Place your right hand on your left knee and your left hand behind you on your chair seat.
3. Inhale, and as you exhale, twist to your left. Be easy – don’t go to your maximum.
4. Take two more breaths and then switch direction.
5. Be sure you can breathe easy and your jaw is relaxed.

Flow Fact: Nervous tension in the belly can lead to back pain, eye strain, and general uneasiness. Releasing the associated muscular tension can bring much ease, calmness, and clarity.

Chest Release to Ease the Neck, Shoulders and Back

Whether you use a laptop, BlackBerry, or desktop computer or whether you drive, fly, or sit at a desk for most of the working day, the tendency after a few hours of work is to slouch – spine rounded and head poking forward. When this type of posture is held for a period of time, the muscles in the chest and neck tighten. The following exercise releases the muscles of your chest to reinvigorate and rejuvenate:

1. Sit at the edge of your chair with equal weight on your sitting bones.
2. Feel your feet planted on the floor. Relax your toes. Breathe.
3. Gently fist your hands, with thumbs pointing up to the ceiling.
4. Move your arms backward – you may feel this in your chest and/or your arms.
5. Relax your jaw and keep your shoulders relaxed and moving down your back (don’t let them round forward).
6. Breathe four or five times, then release. Repeat three to five times, slowly and easily.

Flow fact: Releasing the muscles of the chest can ease tension in the neck, jaw, and back.

Your body changes from day to day and you alone know your body best. Please be responsible with it – move with awareness and in your pain free range of motion.

Yoga, in its entirety, is a complete way of life. This 5,000 to 10,000-year-old discipline is a collection of teachings handed down through the ages, a means to connect mind, body, and spirit through proper breathing, meditation, and mindful, focused postures. The full practice of yoga is concerned with all aspects of living: the physical, mental, and spiritual well-being of the individual and his/her relationship to the Earth and fellow creatures. It provides principles to live by and a means to reach self-actualization and enlightenment.

There are four major paths to yoga:

1. Bhakti Yoga—the path of devotion
2. Jnana Yoga – the path of rational inquiry
3. Raja Yoga – the path of mental concentration
4. Karma Yoga – the path of right action

It is believed that all yoga paths lead to spiritual enlightenment.

Around the second century, Patanjali sought to define and standardize yoga. He outlined the underlying principles of Raja yoga, which are now known as Patanjali’s Eightfold Path of Yoga or the Eight Limbs of Classical Yoga.

Reading much like commandments, the first two limbs are concerned with the do’s and don’ts of everyday life—basically morality and proper living.

First Limb: Restraints (The 5 Yamas)

1. These are the things you are to refrain from doing—“the don’ts.”
2. Do Not Be Violent (Ashama) Treat yourself and all other creatures with respect and kindness. Learn to love yourself.
3. Do not be Untruthful (Satya) Live a truthful life, but if the truth can harm others, keep silent.
4. Do Not Steal (Asteya) Do not take anything that is not yours, including the ideas of others. Do not abuse your power or confidences.
5. Do Not Lust (Bramacharya) Gain control of the senses and practice moderation in all things, especially sexuality.
6. Do Not Be Possessive—Do Not Covet (Aparigraha) Don’t be greedy or exploitive.

Sun Salutations Instructions

1. Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths.
2. On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe.
3.  As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet.Inhale and step the right leg back.
4. Exhale and step the left leg back into plank position. Hold the position and inhale.
5. Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor.
6. Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso.Lift your legs up so that only the tops of your feet and your hands touch the floor. It’s okay to keep your arms bent at the elbow.
7. Exhale, lift from the hips and push back and up.
8. Inhale and step the right foot forward.
9. Exhale, bring the left foot forward and step into head-to-knee position.
10. Inhale and rise slowly while keeping arms extended.
11. Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg.

Second Limb: How to Treat Yourself (5 Niyamas)

These are the observances—”the do’s.”

1. Be Pure (Sauca) Internal and external cleanliness is achieved by cleansing and detoxifying the body, yoga breathing, yoga exercises, and meditation. Your surroundings, your mind, and your body should all be clean and uncluttered.
2. Be Content (Santosha) Practice humility. Be content with who you are and what you have.
3. Be Disciplined (Tapas) Practice discipline of the body and the mind.
4. Study (Svadhyaya) Study the sacred texts and one’s self. The more you know yourself, the deeper your connection with the higher power.
5. Live with an Awareness of the Divine. (Ishwara Pranidhana) Let go and connect to the Divine or surrender to God’s will.
6. The third and forth limbs combine to form Hatha Yoga, the practice of breathing and exercises that comes to mind when most of us hear the word yoga.

Third Limb: Physical Poses or Postures (Asanas)

These are the exercises most of us think of when we hear the word yoga. These exercises are designed to give us strength, balance, and control of our bodies; to improve circulation, oxygenation, and flexibility; and to relax and rejuvenate us. Postures are to be done gently, with focus and concentration to bring our mind and body into harmonious union.

Fourth Limb: Breathing Exercises (Pranayama)

Through proper breathing the body receives more oxygen and wastes are eliminated. In fact 60% of toxins released from the body are exhausted through the lungs. In traditional martial arts and meditation, breathing is taught before anything else. Breathing is emphasized and considered to be one of the most important skills you can learn. Through yoga breathing exercises, the body and mind are strengthened and you become calmer and more focused.

Breathe through your nose and fill the lower part of your lungs. Instead of your chest expanding as it does with a shallow breath, your abdomen expands. Watch a baby breathe. This is a natural breath.

Practice breathing every day, all day. In time, proper breathing will become second nature. You will have greater reserves when you exert yourself. Your stress will be reduced. Every cell in your body will benefit from higher oxygen levels and increased elimination of wastes and toxins.

The fifth, sixth, and seventh limbs are dedicated to an escalating mastery of meditation. Each is dependent on mastery of the limb preceding it.

Fifth Limb: Withdrawal of the Senses (Pratyahara)

This may occur through breathing, meditation, or exercises, but it refers to the ability to withdraw your senses to the
point they no longer distract you.

Sixth Limb: Concentration (Dharana)

Concentration is honed to focus on one object, one point, one image, at a time.

Seventh Limb: Meditation (Dhyana)

This is uninterrupted meditation when objects are no longer needed to focus the mind.

Eighth Limb: Enlightenment (Samadhi)

The eighth limb is achieved through mastery of the other seven. The eighth limb is the ultimate goal.

All of the other 8 limbs work and nothing blocks you from oneness with the Divine.  This is the definitive level or awareness and peace.

Hatha Yoga

It is estimated that eighty-five percent of westerners who practice yoga limit their involvement to Hatha yoga, the combination of breathing techniques and postures or exercises. You don’t have to stand on your head or twist like a pretzel to practice Hatha yoga. You can find books, Internet sites, and teachers to aid you regardless of your age, weight, disability or physical condition. Check out your local library. Chances are you’ll find at least a dozen books on yoga. Look for those that target your needs.

Dress comfortably in loose clothing and take off your shoes and socks. Give yourself plenty of room and a quiet atmosphere. Start with a few simple exercises, but follow directions carefully. Even the simplest exercises gently stretch your muscles, tendons, and ligaments, increase blood flow to all parts of the body, including your organs, and increase your flexibility and range of motion.

All postures involve three equally important actions:

• Gently stretch into the posture
• Hold the posture
• Ease out of the posture

Focus your concentration on your form and on correct breathing. Never force or push. Do not bounce. Maintain slow, easy, fluid motion. Empty your mind of everything except your breath and your form.

Every yoga exercise, or every set of exercises, includes equal and opposing movement. For instance, neck rolls to the left are followed by neck rolls to the right. Forward stretches are followed by stretching back, either as a part of the same exercise or as the following exercise. This is an important element to remember if you are practicing without a teacher.  Watch for this pattern in your instructions.

Through regular practice you will achieve both physical and mental benefits.

The Seven Chakras

Yoga tells us seven major chakras run in a line from the base of the spine to the top of the head. Each is a spinning vortex or wheel of energy first connected to the major organs and glands and then to other parts of the body that resonate at the same vibration.  Each chakra is associated with a color, and in addition to the physical connection, each is connected to us on an emotional, mental, and spiritual level.

The goal is to have all of our chakras clear and unblocked. If a chakra is underactive, other chakras may compensate by becoming overactive, so balance between the chakras is also important. Chakras are said to take in the energy of our environment—all kinds of energy—including sound waves and light waves, and they emit energy as well.

Chakras are affected by our environment, our diet, and the people who surround us. Meditation and Hatha yoga help to clear and balance chakras. But there are also specific means to target the chakras and release bound up or blocked energy such as chanting and/or utilizing sacred hand positions (mudras) while meditating.

Kundalini yoga is a discipline that focuses on spiritual growth through awakening the life force lying dormant in the chakras. This yoga practice is said to be so powerful it is not to be undertaken without a teacher.

Yoga for the Hands (Mudras)

Throughout the ages, mankind has used hand gestures to communicate and to record history. We find some of these gestures to be universal, such as clapping our hands in approval or holding our palms together in prayer.

In Eastern cultures many hand gestures are used in traditional dance as well as during the practice of yoga. Mudras are believed to have restorative or healing properties when used in conjunction with meditation, focused concentration, and proper breathing.

Mudras redirect or activate energy flowing through the body and stimulate targeted body systems, organs, emotions, etc. Mundras are also used in conjunction with meditation and chanting to open the chakras.

Check out this site for more info on Mudras.

To see images and instructions for a wide range of poses check out YogaJournal.com.

You can practice breathing exercises to calm and rejuvenate your body. You can concentrate on chakra work to awaken your dormant energy. You can learn mudras which can be unobtrusively practiced anywhere. (In stressful situations you can even practice mudras with your hands in your pockets!)  Yoga offers something for everyone, from simple stretching and breathing exercises, to a lifelong pathway to spiritual enlightenment. Every journey begins with the first step. Namasté.

If you have trouble getting out of bed in the morning, feel sleepy in the afternoon, or find yourself having trouble focusing all day, these 10 strategies should help you have more energy.

1. Stop Drinking Coffee

Look into the effects coffee has on your kidneys and adrenal glands. Coffee stimulates the production of adrenaline and puts excessive wear and tear on the adrenal glands. The higher your caffeine intake, the more your body stops producing energy on its own and the more it relies on caffeine’s effects on your body chemistry.

2. Eat a Healthy Breakfast

Don’t skip breakfast, but don’t eat an unhealthy breakfast either. They say it’s the most important meal of the day. It sets the tone. Pancakes and fake maple syrup will put you on a sugar high. You’ll either crash and burn or ride that rollercoaster all day.

3. Eat better and More Often

Eat every 4 to 5 hours: Eating throughout the day provides your brain and body with a constant source of fuel. This 4-5 hour eating strategy can dramatically prevent dips in your blood sugar levels. Concentrated sources of sugar like soda, candy, fruit juice, jam, and syrup will create radical spikes in your blood sugar that leave you feeling tired as soon as the level drops. And even though refined grains you eat in white bread, crackers, bagels, and pasta do not naturally contain sugar compounds, they are metabolized into sugar very quickly and can create the same effect.

4. Drink More Water

Most people are dehydrated. Dehydration causes a host of problems including irritability, low energy levels, poor concentration, and lethargy.

5. Deep Breathing

If you find yourself yawning, try some deep breathing exercises to revitalize yourself.

6. Have a Positive Attitude

Negativity drains your energy. Remember, lack of exercise and vitamin deficiencies make it harder to have a positive attitude.

7. Exercise

The twenty minutes you spend exercising could pay you back an hour or more due to better focus and deeper, higher quality sleep. Stop saying you don’t have time to exercise. If you are too busy, you don’t have time not to.

8. See a Doctor

A naturopathic doctor can tell you if your thyroid glands are not working properly and if you need a thyroid supplement, if you’re B vitamin deficient, or if you need adrenal support. Problems in these areas will lead to chronic tiredness and poor sleep.

9. Get Enough Sleep

While the amount needed varies, experts say adults should get
seven to nine hours per night. Regardless of the numbers, if you’re dragging yourself out of bed in the morning, fighting off the need to nap in the afternoon, or falling asleep watching TV, you’re probably not getting enough.

10. Get Quality Sleep

6 hours of deep sleep is better then 9 hours of tossing and turning.