KettleBell Olympia

(Sure it’s a line out of the Bill Murray movie, “What About, Bob?”…but it can definitely help you get the results you want.)

We all want change and we want it NOW! We want to lose weight, be healthier, be happier all in an instant. You and I both know that lasting change doesn’t happen overnight. It is the little consistent steps we take that get us to our goal. Most people I know are all or nothing. They jump into change and go gung-ho until they burn out three days later. They go 500 miles an hour and hit the wall.

So how do you make change? With Baby Steps. Here are some suggestions for making change.

1. Drink one extra glass of water a day.

2. Eat one extra serving of vegetables a day.

3. Walk 5 minutes a day.

4. Do 30 seconds of stretching several times per day.

5. Do 5 squats or push-ups during tv commercials.

6. Park farther from the store and take your cart back.

7. Close your eyes for 30 seconds and deep breathe.

8. Go to bed 10 minutes earlier.

9. Read 1 positive quote per day.

10. Take 5 minutes to listen to your favorite music.

11. Eliminate 1 sugary treat per day.

12. Dance (ok maybe just wiggle) to one song a day.

13. Compliment someone. It will make you feel better.

14. Write down something you want to accomplish and read it every day.

15. Draw a picture, even if it is a stick figure. It will help bring out your creative side.

Pick one or several and start your Baby Stepping today!

Yours In Health!

Dr. Wendy

In this stressed, rushed, go-go world we live in one of the greatest gifts you can give yourself is the gift of Power Breathing.  Power Breathing is a controlled method of breathing that offers relaxation and mental health benefits.  Power Breathing is done in a count of 1×4x2. 

For Example:

Breathe in through your nose for a count of 7 (this is your 1 count).   Hold your breath for a count of 28 (this is your 4 count).  Exhale through your mouth for a count of  14 (this is your 2 count).

For some people you may need to work up to the 7×28x14 breathing count.  Most people should be able to start out with a 5×20x10 pattern.  Check with your doctor or health care provider before starting this or any other deep breathing program. 

When doing your Power Breathing remember to sit up straight, with your feet flat on the floor. Focus on relaxing your shoulders and place your hands apart on your lap. You will inhale slowly through your nose to the count of 7, drawing your breath first into your abdomen to fill and expand it and then up through your middle and finally to expand your chest. Then hold your breath to the count of 21 and exhale to the count of 14.  Remember to exhale as fully as possible.   Repeat this pattern for 10 repetitions. 

I find that doing the Power Breathing first thing in the morning helps wake me up and get my day off to a great start.  I also do it at the end of the night to help me get a relaxing nights sleep.  This program can be done anytime throughout the day…do what works best for you.  Do not perform this program while walking or exercising.  Also, you should perform your Power Breathing in an area that you won’t be disturbed and where you won’t have any distractions.  Try this for the next ten days and see for yourself the benefits that this program offers.

Yours In Health!

Dr. Wendy

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Yours In Health!

Dr. Wendy

Okay, not all of these secrets are lost…but it is time for you to re-discover them!  Recently I’ve had a lot of people asking me for more information about my book – The 7 Steps To Amazing Health! – so I thought I would share them with you here.

Yours In Health!

Dr. Wendy

Would you like to discover the LOST Russian Fitness SECRET used by HollyWood celebrities to get lean, sexy, and youthful in less than 30 minutes a day?!?

What do Katherine Heigl, Charlize Theron, Madonna, Uma Thurman, Penelope Cruz, and Angelina Jolie have in common?  They know the LOST Russian KettleBell Secret.

Keep checking back to this site to learn the secrets for yourself.

Yours In Health!

Dr. Wendy Schauer, D.C., R.K.C.