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TAI CHI FIT BALL

A FUSION OF FUNCTION FITNESS/CORE TRAINING/MEDICINE BALL TRAINING WITH 
TAI CHI BALL, QIGONG INFUSED RESTORATIVE YOGA & PILATES, MERIDIAN 
STRETCHING, HEALTHY BREATHING EXERCISES, CORRECTIVE EXERCISE & SOMATIC MOVEMENT EDUCATION FOR 
Weight Loss, Stress Reduction, Strength, Energy, Balance, Mobility, Vitality & MORE!!!
Contact me about joining our pilot study. 
QI RUSH TO ALL!!!


Qigong Breathing Exercise

BREATHE
HEALING AFFIRMATION

ALL Channels are OPEN
Vital Energies are ABUNDANT
ALL my Bodily Functions are OPTIMAL
MY HEALTH IS VIBRANT.

INHALE SLOWLY THROUGH YOUR NOSE,
DEEP INTO THE LOWEST PART OF YOUR ABDOMEN.
PAUSE & THEN SLOWLY EXHALE.
PAY ATTENTION TO THE SENSATION.
REPEAT OFTEN.

     Proper breathing is the key to great health, stress mgmt., vitality and longevity.  It is the bridge that allows us to better connect our mind to our body.  This allows us to become more aware of every aspect of what's going on inside and outside our bodies.  Proper breathing is the key to improved circulation, increased energy and optimal elimination of toxins from our bodies.  This keeps our bodies healthy & fit, our minds clear and focused and our spirits alive.  Try the simple breathe affirmation above and just notice how you feel!

     Below I will describe one of my favorite breathing exercises called 1-3-2 breathing:
1)  Find a comfortable position seated, standing or lying on your back (I find it easier to learn to breath and therefore relax better while lying on your back).  It is good, however, to practice deep breathing in all aspects of your life.
2)  Inhale slowly through your nose, deep into the lowest part of your abdomen.  Count how many seconds it takes you to complete the full inhale.
3)  Hold for 3 times the length of time of your inhale.
4)  Exhale slowly for 2 times the length of time of your inhale.  This completes one breath cycle.
5)  Repeat for 3-10 breath cycles.
It is very important that you can remain relaxed and completely in your comfort zone during this exercise.

EXAMPLE:
Length of inhale is 6 seconds.  Hold for 18 seconds.  Exhale slowly for 12 seconds.

Enjoy this.  Enjoy the process.  Take this breathing exercise in to EVERY aspect of your life and notice  how you become more at peace, filled with joy and at an improved level of health and fitness.




Gluten-Free Squash Recipes

Got Squash coming out your ears?  Here's some yummy, healthy recipe ideas for you.
The first of 3 recipes is from my friend Katrina Mayer - Banana Squash Bread

Dry ingredients:

1 ½ cups Trader Joes Cashew Meal (I think Almond meal would work also but I haven’t tried it.)
3 tbsp. Gluten-Free all-purpose baking flour
2 tsp. cinnamon
1 tsp. baking soda
¼ tsp. sea salt
¼ tsp. nutmeg
Wet ingredients:
3 eggs – beaten
¼ cup honey or maple syrup
1 banana – ripe
1 cup shredded yellow squash (You can substitute zucchini, but you must squeeze all the water out first.)
Directions:
1. Place all the dry ingredients in a large bowl and mix well.
2. Place all the wet ingredients in a smaller bowl and blend until a bit frothy. (I use a stick blender for this and it works perfectly.)
3. Add the wet ingredients to the dry ingredients and blend well. Don’t leave any lumps.
4. Preheat your oven to 350 degrees F.
5. Lightly rub coconut oil on the inside of a 9”x5” loaf pan
6. Pour batter evenly into pan.
7. Bake for 30 – 35 minutes. Check to see if it is done with a toothpick. The toothpick will come out clean when done, but don’t go longer than that.
8. Remove from pan and cool.

Check out recipe 2 -Gluten Free Zucchini Pizza Crust
Go to  http://www.myhumblekitchen.com/2013/09/best-zucchini-recipe-ever-zucchini-crust-pizza/

Recipe 3- Gluten Free Yellow Squash Cheddar Biscuits
Go to http://www.littlehouseliving.com/yellow-squash-cheddar-biscuit-recipe.html

I hope you enjoy these recipes. Please email me with your feedback and check back with my blog next week for a deep breathing exercise. - Be Well. Good Chi. Scott

RECOMMENDED RECIPE: REFRESHING INFUSED WATER CLEANSE


Just by drinking enough water your body burns more calories.  Drinking water infused with citrus fruits, cucumber, mint and cayenne pepper not only makes water taste better but also helps in flushing fat out of our bodies and improves our health.  Unlike sodas (regular or diet) which cause weight gain and decrease our level of health.

Adding 1)  Citrus fruits to your water helps to speed up the fat burning process.  Because of their high Vitamin C content they help amp up fat burning at the cellular level.  This is due to the metabolic process of transporting fatty acids within the cell and mobilizing them to be used as an energy source and to do this it needs Vitamin C.
  1. Cayenne pepper-  Research suggests that the capsaicin found in cayenne pepper can boost your metabolism shortly after ingesting it and makes you feel fuller.  I realize cayenne pepper on its own doesn’t sound that appealing so try adding sliced strawberries and blueberries with 1/2 teaspoon to your water.  It will give your water a sweet kick calorie burning boost.
  2. Cucumbers - Adding the cooling effect of cucumber to your water will help flush out your system and boost your metabolism.  Cucumber has natural diuretic effects and the potassium, Vitamin A and C will flush out toxins and get your fat burning furnace going.
  3. Mint - Aids in digestion.

Fat Loss Water Recipe 1-
2 liters (64 oz.) purified water
1 orange or tangerine, thinly sliced
1/2 grapefruit, thinly sliced
1 cucumber, thinly sliced
4-6 peppermint or spearmint leaves
1/2 teaspoon cayenne pepper (optional)
Ice (preferably made from purified water)
Mix & enjoy throughout the day

Fat Loss Water Recipe 2-
2 liters purified water
1 cup sliced strawberries
1 cup sliced blueberries
1 lemon, thinly sliced
1/2 teaspoon cayenne pepper
Ice
Mix & enjoy throughout the day

I hope you enjoy this recipe. Check back next week for a healthy breathing exercise.
-Scott

TRY IT WITH ME: STAND UP PADDLE BOARD TAI CHI



Lately the Stand Up Paddle Board sport has been gaining lots of popularity for those people who love to be outdoors and love a good challenge. Last week I went to Truckee California on vacation and took my SUP out on the lake for a set of Tai Chi movements.

You can watch a snippet from my set in the video below, and I encourage you to try it with me, next time you're on the water.




Thanks for stopping by today, be sure you are following along on facebook to get more chi insights.
-Scott

RECOMMENDED READING: CHINESE MEDICAL QIGONG


I am excited to recommend this new text in the study of medical Qigong! Learn more:

'Chinese Medical Qigong is the result of the collaborative efforts of more than thirty faculty members in a dozen colleges and universities of Traditional Chinese Medicine in China. It represents the highest level of academic research and the broadest compilation of clinical applications on medical Qigong ever assembled. This unique book is a systematic survey of the history, methods, transformation, and development of ancient Chinese mind-body cultivating skills, known as Qigong.'

TAI CHI EASY & QIGONG HIKES IN THE SALT LAKE AREA

practice tai chi and qigong in the mountains of Salt Lake City, Tai Chi classes in Salt Lake City


Join me for an outdoor experience, where we take our Tai Chi & Qigong practice to new heights. Book your guided individual or small group tour through some of Salt Lakes most beautiful scenery. Participate in a Tai Chi Easy & Qigong class after reaching our destination. To book- please call or email Scott at 801.556.5964 or taichiutah@gmail.com