Wholistic Fitness

Namaste Noble Warriors!

Besides missing my beautiful bodhisattva of a wife, it is wonderful to be back in New Mexico. I�m a few days into my book writing intensive and starting to gather some much needed southwest chi(li). I�ve been riding my bike on my favorite ol� routes and having some great HP Yoga and pranayama sessions in the pinyon scented, high desert air. I�ve had a headache since I�ve been here. Thought it was from staying too long in sirsasana, but then realized…it must be the fresh air!

The population growth out here north of Albuquerque is crazy. Developers guiltlessly keep �developing� like there is no tomorrow. And also like there is water. Which there isn�t. Fresh new ribbons of asphalt continue to slice the windy mesas into neatly folded parcels for ever more housing �developments�. They might be developing more houses, but not more common sense. For road cyclists like me however, these black, sensual endless seams of flawless pave are a road cyclist�s heaven. Life is change. No sense in getting bitter.

Well, I�d write more, but my fingers and forearms are already getting worked over by the steady typing. So, I�ll leave you with some insights into Wholistic Fitness Strength Training like I promised a couple of updates ago and an herbal post and some beautiful Student input. I am so Blessed to have a life that includes so many amazing people like you…thank for your support of Wholistic Fitness and High Performance Yoga!

Wish me good favor with the book writing gods…

From beneath Sandia Peak and under a shudder of stars, I wish your Practice and Pranidhana (dedication) to be strong and sincere….

Coach Ilg

in New Mexico

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Even if you are not a formal or informal student of Wholistic Fitness, here are three meditations to prioritize in ALL of your gym workouts. These are the first things that determine – and define – a Wholistic Fitness Warrior in the gym:

1) Less Is More; Prioritize Elegance, Not Resistance.

Each set in the gym should be done with an emphasis on elegance. It�s what sets Wholistic Fitness Warriors apart from the mindless lifting of the masses. Forget about the amount of weight you can lift! Shift focus to how you are lifting it! The key to functional strength training is learning how to make less feel like more!

2) Establish Lifting Rhythm; Focus On The Yin & Yang.

Every repetition in the gym should express three distinct qualities; yin (female), yang (male), and neutral (transition). Nearly every injury and training staleness in the gym is due to ignorance of this rule. A yang or male phase is explosive and occurs on the concentric contraction – as the muscle fibers shorten as they contract. This happens as a barbell is lifted toward the chest during a barbell curl. The yin or female phase is a slower, more controlled motion which occurs on the eccentric contraction – as the muscle fibers lengthen as they contract, as when the barbell is lowered from the chest during a barbell curl. The neutral or transition phase, links the yin and the yang together. It parallels kumbaka in yoga, or the moment between inhales and exhales.

3) Coordinate Breathing Rhythm; Merge Into The Breath

Exhale on yang phases (explosive, concentric,shortening). Inhale on yin phases (slower, eccentric, lengthening). Since most yang phases occur as the weight is being lifting upward (as in the bench press, barbell curl, seated press, etc) a good way to remember this principle is to �Blow The Weight Upward�…exhale as you push! Inhale as you attempt to control the descent or the lowering of the weight.

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�Dear Mr. Ilg,

After a year of sitting on the side table your book (THE WINTER ATHLETE) has become an important part of my life. The balance and depth of your approach is very encouraging.

Serving as a Scoutmaster and high adventure leader at age 53 it is important that I be prepared. As a Father and husband it is important that I reduce the probability of a heart attack while becoming a better person.

Scouting needs are significant. Our troop has monthly outings. I will be taking our troop to Minnesota in December for cold weather camping. In June I will be leading a two crew canoeing contingent to the boundary waters.

It is interesting to me that mindfulness, appropriate action and practice are principles explicitly embraced by Scouting. Breathing and posture are at least an unconscious part of our outdoor activities.

The Winter Athlete will be my guide for the next 8 weeks.

Thank you very much your wonderful instruction.

Karl C. Kerschner

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A special congratulations to beautiful Rae who gave birth to Lindsey Katherine Machado on August 26, 2002 at 5:14 p.m. Lindsey tipped the scales at 6 lbs. 2 oz. at 19 1/2 in.

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Due to popular request, here is some more information about what I call the �Big Three� herbal healing formula�s from SUNRIDER herbs. The first two, JOI and ESE are elite healing formulas for any joint or muscle pain. The third formula,TOP, is superb at relieving everyday, chronic type of anxiety.

Whole Food Formulations that nourish our mental- emotional health.

We add them to the Basic Foods of Calli, NuPlus, Quinary and

Sunny Dew.

JOI – Specifically addresses the musculoskeletal system.

This concentrated, regenerative whole food group of

vegetables is specific to the body’s ability to soothe

soreness and tension in its entire frame. Certainly

one of the joys of life is to live without the stress

of body pain. The foods in JOI can strengthen the

body’s capacity to deal with pain especially related to

muscles and bones. May also give relief from degenerative

conditions in the spinal column.

* (For when you ache and hurt from going too hard and too

fast with the pace of life!!)

ESE – A supplement that provides “food for thought”, a unique

blend of herbal concentrates complementing the body’s

ability to maintain focus and clarity.

A grouping of whole foods which are regenerative and

specific to strengthening the function of the body’s

central nervous system. The body’s ability to concentrate

and focus on the task at hand, whether that be study,

competition, or sleep, is strengthened. There are

no chemical type side effects such as drowsiness or

hyperactivity. ESE is a food to calm and allow full

mental capacity to focus clearly. Drug and alcohol

withdrawal can be minimized.

* (For when your thoughts are scattered…start one

sentence and can’t finish..helps bring thoughts

together!)

TOP – Contains herbs which nourish the body so it can better

maintain mental and emotional balance.

This food helps the body balance the brain chemistry

which can help the body to reduce discomfort. This

formula can strengthen the body from the shoulders up.

Relief of drug withdrawal symptoms and can help relieve

migraine headaches. Helps nourish endorphins in the

brain. Thought processes.

* (For when someone is uptight.. intolerant and

“set” in their thinking; rigid)

ESE & JOI are best used in conjunction when dealing with soft tissue inflammations. According to Dr. Chen, healing cannot occur unless the nervous system is calm. ESE calms the nervous system, and allows JOI�s healing properties to reduce muscle, connective tissue, and joint bed inflammation. Both have remained staple ‘standbys’ of mine for as long as I’ve been with SUNRIDER. They played an instrumental role in my recovery from smashing my spine/pelvis. Let me know if you want to get on them! It’s easy and these formulas should always kept in stock!

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“Steve –

Thank you for the energy and enthusiasm you bring to teaching – it’s truly inspirational.”

-Michele Ringler, LA

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�Dear Steve –

You have spoiled me completely with your amazing yoga teaching! After taking you as my first yoga teacher, I recently did a �grand tour� of all the yoga �stars� of LA. Not to toot your horn, but you are so MUCH BETTER! You have the body, the wisdom, the athletic background, and the sincerity. Thank you!�

– CF, LA

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Next DIRECT LINES; a great fitness story by Wholistic Fitness Warrior Student, Sean Madine, more New Mexico vibes, and your Student input! Thanks for all your letters of support!