Why "Go Outside and Play" Works

Yoga at the Ranch

Earlier this summer, our little group of yogis decided to move our practice outside following a shift from afternoon to morning yoga.  Why?  It just felt good.  And it continues to do so.  Something about the feel of the air, the sounds of the trees, birds, scents from the growies (plant and animal) keeps us coming back for more outdoor yoga.

Of course, when I stop to think about it, I remember all of the studies I've read that show evidence that being in nature changes us at a cellular level, improves our health - mind, body and soul.  Which studies you ask?  Well, the ones... out there..... that I've read.  I tend to read, retain what is important to me at the time and let the rest go, like names, publications, etc.  But in this age of Google, those very studies are at my (and your) fingertips.  In fact, that is what I did, just in case you asked.

In the land of Google, I quickly stumbled on an article from none other than Oprah on the Health Benefits of Nature.  It's a quick, easy read with some practical tips on how you can maximize your time amongst the bird and the bees and other growie things.

The article is based on a book by an MD and a naturopath who share the physiological effects of being outdoors - which include a healthier immune system and get this, a perception that exercise is easier!  The article gives 5 easy ways to spend time in nature.

 It doesn't seem as common these days to hear a parent speak those words imprinted on my brain from childhood, "Go outside and play."  This is likely due to an understandably increased fear of what could happen to your child in the neighborhood these days.  Back in the 60's & 70's our playground was all up and down the block and our parents stood on the porch and yelled through the neighborhood when they wanted us to come home.  We got plenty of outdoor time. We got dirty even.

Today, with our busy indoor-centric lives, we need to help ourselves and our children experience more of what nature offers us so that we and they can be healthier human beings- mind, body and soul.
I am grateful to be surrounded by people who remind me to take a time out and I am thankful to be near my grandchildren so I can spend precious outside time with them as well.

What is your favorite outdoor activity?

Plenty of nature around in all directions

City of Rifle, Colorado off in the distance

Some of the "growies"

The Zen Leader is Available!

Fairly new in the niche of audiobook narration, I have a total of six published audiobooks under my belt and, like children, I love each in their own special way.  But if I am allowed to have a favorite, I'd have to say that the honor goes to number 6 - The Zen Leader: 10 Ways to Go From Barely Managing to Leading Fearlessly by Ginny Whitelaw.

In the roughly 60 days that I spent intimately with this book, I learned so much, refreshed in ways I hadn't realized I needed to and watched as some more pieces of the puzzle clicked into place.  My husband Randy is my editing partner and as he went through chapter by chapter he too recognized the potential impact of this book.  Randy has gone so far as to say it's one of the most important books he has read in his lifetime.  I would have to agree that it ranks right up there.

The really good news?  Well, that comes in two parts.

First of all, it's an easy listen.  Broken into 10 chapters, each one is easy to understand, with wonderful examples and simple exercises to practices on your own.  In fact, it goes beyond the book with references throughout to resources that are available on the author's website.

Secondly, it is available as of this afternoon!  Check it out at Audible.com.

Here is an excerpt to get you started.





I hope you will find a copy of The Zen Leader to read or listen to and that it will be as impactful for you as it has been in my life.

What other books have been important to you?  Why?

Yoga for the Brain... and so much more!

I was recently interviewed on the benefits of yoga for improving or retaining your memory and as it often does, synergy began bringing more wisdom and information on the topic to my attention.  So I thought it might be helpful to share some of the information that has come across my path.

Firstly, feel free to take a listen to my interview on the BioGirl Health Show, which I typically host, but this time around took the hot seat.

Want to lessen chronic pain and acute stress?  Reduce frequency of colds? Improve brain function? or perhaps just engage more with your music?  An article at Yoga Journal shares some of the research that says yoga can help with all of these things.

A study at the University of Illinois compares and contrasts the effects of yoga vs aerobic exercise on boosting brain power.  The folks at the Boston Globe wrote about it.  According to this small study, cognitive performance was enhanced immediately after 20 mins of yoga, but not after 20 mins of running on a treadmill.  The theory is that perhaps the cognitive effects of aerobic exercise are a delayed effect, while the yoga is a short term effect.  There was no study of the lasting cognitive effects of yoga.  Though those of us who practice can tell you they are there :-)

The best way to find out if yoga will work for you, whatever your needs are, is to find a qualified teacher who can help you make the most of your practice and just try it.  :-)

Wellness: The Power of Support and Accountability

I have found that I am unfailingly inventive when it comes to creating plausible scenarios to put off or altogether skip my day-to-day fitness routine.  Now, don't get me wrong, I LOVE breaking a healthy sweat, pumping rattling plates of iron and generally taking care of my mind/body/spirit.  So, I grasp how much more difficult it must be if you aren't as truly obsessed, as I am, with testing your body's limits.

Something that I have undertaken this year with my spirited daughters, Elizabeth and Megan (both of whom are health and wellness savvy as well as loving chocolate-covered anything almost as much as they love the sticky-fingered little angels that gave them the not-so-coveted mommy bellies, much like the one they gave me),  is throwing a daily fitness party via our Daily Morning Workouts on Google Hangouts On Air.  Because this is a public forum, we are not only accountable to each other, but as we cultivate an audience that also wants this daily motivation, we are accountable to them (you) as well.  It makes a world of difference!  It is certainly more challenging to go AWOL on a workout - though I am still creative enough to accomplish that once in awhile.

Additionally, we are keeping things hopping on the Real Life Workouts Facebook Page.  You are welcome to come and share your personal goals, specific concerns, burning questions and join in our daily 5- to 30-minute workouts, which are posted for your convenience. We also dish out real-life tips, simple recipes, quick workout plans and more to give everyone fresh ideas.  You are heartily encouraged to join us!

So what does a workout video with a couple of chocolate-loving, mommy-bellied, procrastinating personal trainers look like? Watch below to get a peek.





So what do you think?  Does support and accountability make a difference for you in whipping your fitness goals into submission?  Or do you prefer to tuck away (hide, eat chocolate, sweat, yell back at Jillian Michaels) in your own private hell?

Yoga LIVE on Google Hangouts

Here is a short yoga practice that is practical for just about anytime/place. This a recording of a LIVE yoga broadcast on Google Hangouts On Air. You can catch us Monday-Friday about 7am MDT. If you prefer to work on your own time - find our recorded sessions here: http://kimhenrie.blogspot.com/p/daily-workouts-on-google-hangouts.html

This week's short, sweet yoga practice:

The Health Benefits of Yoga

Source: simplyhappenstance.com via Kimberly on Pinterest

Study Shows Yoga Alters Our Genes

For thousands of years, yogis have known the positive impacts of yoga at a cellular level..  And in these modern times, science is concurring with what many of us have known all along.  Yoga has positive effects on the body - and yes, it can change your genes! (and your jeans, but that's another article ;-)

In this article from The Atlantic: Study: How Yoga Alters Genes, Lindsay Abrams shares how researchers at the Benson-Henry Institute for Mind/Body Medicine at Massachusetts General Hospital and Beth Israel Deaconess Medical Center Subjects trained 26 adults with no prior experience for eight weeks.  Blood tests before and after showed the changes were the exact opposite of what occurs during flight or fight: genes associated with energy metabolism, mitochondrial function, insulin secretion, and telomere maintenance were turned on, while those involved in inflammation were turned off.  According to the article, this result showed in 100% of participants and was more pronounced among long-term yoga and meditiation practitioners.

Come join me for a yoga session and find out what its all about, or find a teacher in your area.  I will be offering Open Yoga sessions in Glenwood Springs throughout the summer months.  Contact me to get on my email list so you can be notified.  kimhenrie@vitalityforlife.com

Here's to your health!

Yoga for YOU

Ever thought about adding yoga to your life? Perhaps you've tried it and found those "pretzel-like" poses awkward and uncomfortable or just didn't connect with the teacher or the other students. Perhaps you've been turned off from even trying yoga for those same reasons.

If you want to live a life in wellness and vitality, yoga may be worth a second look. You also may find support for your back pain, carpal tunnel, osteoarthritis, ADD, anxiety, heart disease, depression, IBS, menopause and so many other conditions. The research is in and science says yoga is beneficial to our bodies, minds and spirits. This article from IDEAfit sums up the research nicely.

It doesn't have to be uncomfortable. There are many styles and teachers of yoga. Look for one that is a good fit for you. Check the research to find out what style may be best for your body and what's going on with you. You can find everything from chair yoga to therapeutic yoga, flow yoga to hot yoga. I prefer (and teach) in the style of viniyoga.

Below you'll find a video featuring Gary Kraftsow of the American Viniyoga Institute discussing Yoga and Health Care.  Mr. Kraftsow has teamed up with government and health care agencies to bring yoga into the healthcare community.

Yoga can be adapted for just about any person that would like to try it.  Find a teacher who is willing to work with you in beginning your yoga journey.  If you are new to yoga, I do recommend you start with a local teacher.  Once you have the basic mechanics down and know the appropriate modifications, there are plenty of online videos and DVDs available to utilize at your convenience, in the privacy of your home.

If I can help in your yoga journey, please email me: kimhenrie@vitalityforlife.com or call 970-930-1242.