Change: Understanding Its Impact and Managing Stress

Change is an inevitable aspect of life, yet its impact can vary greatly from person to person. Whether it's a major life transition like a career change or something as mundane as adjusting to a new routine, change has the potential to evoke a range of emotions, including excitement, anxiety, and stress. In this blog post, we'll delve into the multifaceted nature of change, explore its psychological effects, and discuss strategies for effectively managing stress during periods of transition.

The Nature of Change

Change manifests in various forms, from external events such as moving to a new city or starting a new job to internal shifts like personal growth and development. While some changes are eagerly anticipated and welcomed, others may be thrust upon us unexpectedly, leaving us feeling disoriented and vulnerable.

Psychologically, change disrupts our sense of familiarity and routine, triggering a cascade of emotions and cognitive responses. Our brains are wired to seek stability and predictability, so when confronted with change, our natural inclination may be to resist or retreat into our comfort zones.

The Impact of Change

The impact of change can be profound, affecting us on multiple levels—physically, emotionally, and cognitively. Physically, the stress of change can manifest in various symptoms, including headaches, fatigue, muscle tension, and disrupted sleep patterns.

Emotionally, change can evoke feelings of uncertainty, fear, sadness, or even excitement and anticipation. Our emotional responses to change are influenced by a myriad of factors, including our personality traits, past experiences, and coping mechanisms.

Cognitively, change can challenge our beliefs, assumptions, and self-perceptions, leading to feelings of cognitive dissonance and identity crisis. We may find ourselves grappling with questions of who we are, what we value, and where we belong in the midst of change.

Managing Stress During Change

While change can be unsettling, it also presents opportunities for growth, adaptation, and self-discovery. By adopting proactive strategies for managing stress, we can navigate change more effectively and emerge stronger and more resilient on the other side. Here are some tips for managing stress during periods of change:

1. Acceptance and Adaptation

Acceptance is the first step towards effectively managing change. Acknowledge and validate your feelings, whether they're positive or negative, and recognize that change is a natural part of life. Embrace a mindset of adaptability and resilience, focusing on what you can control rather than dwelling on the uncertainties.

2. Self-Care and Wellness

Prioritize self-care and wellness during times of change. Engage in activities that nourish your body, mind, and spirit, such as exercise, meditation, journaling, and spending time in nature. Establish healthy routines and boundaries to promote balance and well-being amidst the chaos of change.

3. Seek Support

Don't hesitate to reach out for support from friends, family, or professional resources during times of change. Share your thoughts and feelings with trusted individuals who can offer empathy, encouragement, and perspective. Consider seeking guidance from a therapist or counselor to explore coping strategies and develop resilience.

4. Focus on the Present Moment

Practice mindfulness and presence to anchor yourself in the present moment amidst the turbulence of change. Cultivate awareness of your thoughts, feelings, and bodily sensations without judgment, allowing yourself to experience the full spectrum of emotions that accompany change.

5. Cultivate Gratitude and Perspective

Maintain a sense of perspective and gratitude, even amid uncertainty and upheaval. Focus on the opportunities for growth, learning, and new experiences that change brings, rather than dwelling on the challenges or setbacks. Cultivate a positive outlook and resilience mindset to navigate change with grace and resilience.

Embracing Change as a Catalyst for Growth

In conclusion, while change may be accompanied by stress and uncertainty, it also holds the potential for personal growth, transformation, and renewal. By understanding the nature of change, acknowledging its impact, and implementing proactive strategies for managing stress, we can navigate transitions more effectively and emerge stronger and more resilient individuals. Embrace change as a catalyst for growth and opportunity, and remember that you have the power to shape your own journey amidst life's ever-evolving landscape.

- Genna Barbara Zimmel

Finding Your Power by Embracing Your Inner Lilith

In the rich tapestry of Jewish folklore, amidst the tales of prophets, miracles, and moral lessons, one figure stands out as a beacon of empowerment and defiance: Lilith. Often overshadowed by more mainstream characters, Lilith's story offers a profound lesson in embracing one's power and autonomy, making her a symbol of inspiration for those seeking to assert themselves in a world that may seek to suppress them.

Lilith's origins are as enigmatic as they are intriguing. In some traditions, she is depicted as Adam's first wife, created from the same earth as him, and thus his equal. However, when Adam insisted on dominance and superiority, Lilith refused to submit, choosing instead to leave Eden rather than compromise her autonomy. This act of defiance, of choosing freedom over subjugation, lies at the heart of Lilith's myth and speaks volumes about the resilience and strength of the human spirit.

In other versions of the tale, Lilith is portrayed as a demon, a seductress who preys on newborn infants and expectant mothers. But even in this darker interpretation, there is a message to be found. Lilith represents the untamed, the uncontrollable, the aspects of ourselves that refuse to be confined by societal norms or expectations. She is a reminder that power comes in many forms, and that embracing our darker impulses can be a source of strength rather than weakness.

What makes Lilith such a compelling figure is her refusal to be defined by others. Despite being demonized by some interpretations of her story, she remains unapologetically herself, a symbol of female autonomy and agency. In a world where women have historically been marginalized and oppressed, Lilith serves as a reminder that our worth is not determined by the opinions of others, but by our own sense of self-worth and dignity.

For those struggling to find their voice or assert their power in a world that seeks to silence them, Lilith's story offers hope and inspiration. She teaches us that it is okay to defy expectations, to challenge authority, and to embrace our true selves, even if it means walking away from the safety of the familiar. In doing so, we reclaim our power and become the architects of our own destiny.

But Lilith's story is not just a lesson for women; it is a reminder to all of us that true power lies in embracing our authentic selves and refusing to be constrained by the limitations imposed upon us by society. Whether we are male or female, young or old, we can all find inspiration in Lilith's story and strive to emulate her courage and resilience in our own lives.

So let us embrace our inner Lilith, fierce and unyielding, and let her serve as a guiding light on our journey towards self-discovery and empowerment. For in her story, we find not only the strength to defy convention, but also the courage to forge our own path and claim our rightful place in the world.

-Genna Barbara

Exploring the Depths of Self: Carl Jung's Individuation Journey

In the vast landscape of psychology, few figures stand as prominently as Carl Gustav Jung. Renowned for his groundbreaking theories on the human psyche, Jung's contributions continue to shape our understanding of the mind and soul. Among his many insights, perhaps none is more profound than the concept of individuation—a journey towards self-realization and wholeness that lies at the core of Jungian psychology.

Born in Switzerland in 1875, Jung's early life was marked by a fascination with the mysteries of the human mind. His studies in medicine and psychiatry led him to work closely with Sigmund Freud, whose pioneering work in psychoanalysis influenced Jung's own ideas. However, it was through his own experiences and introspection that Jung developed his unique theories, departing from Freudian doctrine to forge a path of his own.

At the heart of Jung's philosophy is the notion of individuation—an ongoing process of self-discovery and integration that enables individuals to realize their fullest potential. Unlike Freud, who focused primarily on the unconscious and the resolution of inner conflicts, Jung emphasized the importance of embracing the totality of the psyche, including both the conscious and unconscious aspects.

For Jung, individuation is not merely a psychological phenomenon but a deeply spiritual journey—a quest for meaning and purpose that transcends the boundaries of the ego. At its core lies the integration of the persona (the social mask we present to the world) with the shadow (the hidden, repressed aspects of the self), leading to a more authentic and balanced existence.

Central to the process of individuation is the exploration of archetypes—universal symbols and patterns that reside within the collective unconscious. These archetypes, such as the hero, the wise old man, and the shadow, serve as guides on the journey towards self-discovery, reflecting timeless truths about the human experience.

Throughout his career, Jung explored the significance of dreams, myths, and symbols as windows into the unconscious mind. He believed that by engaging with these symbolic expressions, individuals could gain insight into their innermost desires, fears, and aspirations, thus facilitating the process of individuation.

One of Jung's most enduring contributions to psychology is his concept of the "Self"—the archetype of wholeness and integration that represents the ultimate goal of individuation. Unlike the ego, which is limited by its identification with a particular identity or role, the Self encompasses the entirety of the psyche, transcending dualities and embracing both light and shadow.

Individuation, according to Jung, is a lifelong journey—an ongoing process of growth and transformation that continues until the end of one's days. It requires courage, self-reflection, and a willingness to confront the depths of the unconscious. Yet, the rewards are profound—a sense of inner peace, authenticity, and connection to something greater than oneself.

In today's fast-paced world, marked by constant distractions and pressures to conform, Jung's teachings on individuation are perhaps more relevant than ever. In a culture that often prioritizes external success over inner fulfillment, Jung reminds us of the importance of cultivating a rich inner life—a life guided by the wisdom of the soul rather than the dictates of society.

As we navigate the complexities of modern existence, may we heed Jung's call to embark on the journey of individuation—to embrace our true selves, integrate our shadows, and strive toward wholeness. For in the depths of our being lies the key to unlocking our fullest potential and finding meaning in a world that often seems devoid of it.

Integrating the concept of the "Self," as proposed by Carl Jung, involves a multifaceted approach that encompasses self-awareness, inner exploration, and conscious living. Here's a step-by-step guide on how to practice and integrate the concept of the Self into your life:

1. Self-Reflection: Begin by cultivating a practice of self-reflection. Set aside time regularly to contemplate your thoughts, feelings, and experiences. Journaling can be a powerful tool for this purpose, allowing you to record your innermost thoughts and insights.

2. Explore Your Inner World: Delve into the depths of your psyche through practices such as meditation, dream analysis, and active imagination. Pay attention to your dreams, as they often contain valuable messages from the unconscious. Engage in creative pursuits that allow you to express your innermost thoughts and emotions.

3. Confront Your Shadow: Embrace the shadow aspects of your personality—the parts of yourself that you may have repressed or denied. Shadow work involves acknowledging and integrating these darker aspects, rather than suppressing them. This process can be uncomfortable but is essential for achieving wholeness.

4. Connect with Archetypes: Explore the archetypal patterns that manifest in your life. Reflect on the roles you play and the symbols that resonate with you. Recognize that these archetypes are not only personal but also universal, reflecting timeless truths about the human experience.

5. Practice Authenticity: Strive to live authentically, aligning your actions with your true values and beliefs. Cultivate self-acceptance and self-love, recognizing that you are worthy of love and belonging just as you are.

6. Seek Meaning and Purpose: Explore what gives your life meaning and purpose. Connect with your innermost desires and aspirations, and align your life with these deeper truths. Engage in activities that bring you joy and fulfillment, and pursue a path that resonates with your soul.

7. Embrace Transcendence: Recognize that the Self transcends the limitations of the ego. Cultivate a sense of connection to something greater than yourself—whether it be nature, the cosmos, or a higher power. Engage in practices that foster a sense of awe and wonder, such as spending time in nature or engaging in spiritual rituals.

8. Seek Integration: Strive to integrate the various aspects of your personality into a cohesive whole. Embrace both your light and shadow aspects, recognizing that they are integral parts of who you are. Aim for balance and harmony in your life, honoring the full spectrum of human experience.

9. Engage in Continuous Growth: Understand that the journey of self-integration is ongoing and ever-evolving. Remain open to new insights and experiences, and commit to lifelong learning and growth. Embrace challenges as opportunities for growth and transformation, and trust in the wisdom of your inner Self to guide you on your journey.

By practicing these principles and techniques, you can begin to integrate the concept of the Self into your life, leading to greater self-awareness, authenticity, and fulfillment. Remember that the journey of self-discovery is deeply personal and unique to each individual, so trust in your own inner guidance as you navigate the path toward wholeness.

- Genna Barbara

The Surprising Science Behind Orgasms: A Fountain of Youth for Women

In the pursuit of health and longevity, there are countless studies and articles offering advice on diet, exercise, and sleep. However, one aspect often overlooked but deserving of attention is the impact of orgasms on women's health. Beyond the pleasure they bring, orgasms have been linked to a variety of health benefits that contribute to a youthful and vibrant life.

Understanding the Physiology:

To comprehend the connection between orgasms and longevity, it's crucial to delve into the physiological changes that occur during this intimate act. When a woman experiences an orgasm, a cascade of hormonal releases takes place, including oxytocin and endorphins. These chemicals not only enhance mood but also play a role in stress reduction, contributing to an overall sense of well-being.

Hormonal Balance:

Maintaining a healthy hormonal balance is key to graceful aging, and orgasms can play a significant role in achieving this. Regular sexual activity has been associated with increased estrogen levels, which can help combat some of the effects of menopause, such as hot flashes and mood swings. Additionally, the release of oxytocin during orgasm promotes bonding and emotional well-being, fostering a positive mental state that contributes to a youthful mindset.

Stress Reduction:

In our fast-paced and demanding world, stress is a constant companion. Chronic stress can accelerate the aging process, leading to a variety of health issues. Fortunately, orgasms act as natural stress relievers. The release of endorphins not only induces a sense of euphoria but also helps reduce cortisol levels, the hormone associated with stress. By incorporating regular sexual activity into their lives, women may find themselves better equipped to handle the challenges that come with aging.

Circulation and Cardiovascular Health:

Engaging in sexual activity, including orgasms, has been linked to improved cardiovascular health. The increased blood flow during arousal and orgasm promotes better circulation, contributing to heart health. A healthy heart is essential for overall well-being and longevity, making orgasms a surprisingly beneficial aspect of women's health.

Pelvic Floor Strength:

As women age, maintaining pelvic floor health becomes increasingly important. Regular sexual activity, including orgasms, helps exercise and strengthen the pelvic floor muscles. This can be particularly beneficial in preventing issues such as urinary incontinence and pelvic organ prolapse, promoting both physical and sexual well-being.

Conclusion:

While the topic of orgasms and longevity may not be a mainstream conversation, the scientific evidence supporting their positive impact on women's health is compelling. Incorporating sexual activity into one's lifestyle, with a focus on achieving orgasms, can contribute to hormonal balance, stress reduction, cardiovascular health, and pelvic floor strength. Embracing the pleasure that comes with intimacy not only enhances the quality of life but may just be the key to unlocking the fountain of youth.

-Genna Barbara

Exploring the Science: The Benefits of Cannabis for Sexual Well-being

Exploring the Science: The Benefits of Cannabis for Sexual Well-being

Cannabis has long been associated with relaxation and altered states of consciousness, but recent scientific research suggests that its benefits extend to the realm of sexual health as well. While societal perceptions of cannabis use continue to evolve, it's essential to examine the legitimate scientific evidence supporting its potential positive effects on sexual experiences.

1. Enhanced Sensation and Pleasure:

Numerous studies have indicated that cannabis can heighten sensory perception and intensify pleasurable sensations. The endocannabinoid system, which interacts with compounds in cannabis, plays a crucial role in regulating mood, pain, and pleasure. As a result, individuals may experience increased sensitivity and enjoyment during intimate moments.

Reference: Atakan, Z. (2012). Cannabis, a complex plant: Different compounds and different effects on individuals. Therapeutic Advances in Psychopharmacology, 2(6), 241-254.

2. Stress Reduction and Anxiety Relief:

Cannabis is renowned for its anxiolytic properties, which may contribute to a more relaxed and enjoyable sexual experience. High levels of stress and anxiety can negatively impact sexual function, and the calming effects of cannabis may help alleviate these psychological barriers.

Reference: Blessing, E. M., Steenkamp, M. M., Manzanares, J., & Marmar, C. R. (2015). Cannabidiol as a Potential Treatment for Anxiety Disorders. Neurotherapeutics, 12(4), 825–836.

3. Increased Libido and Arousal:

Some studies suggest that cannabis may influence libido and arousal positively. The interaction between cannabinoids and the endocannabinoid system could potentially enhance sexual desire, making cannabis a promising avenue for addressing issues related to low libido.

Reference: Riebe, C. J., Wotjak, C. T., & Endocannabinoids and Stress Resilience: Is Deficiency Sufficient to Promote Vulnerability? (2015). Frontiers in Behavioral Neuroscience, 9, 102.

4. Pain Relief and Improved Comfort:

For individuals experiencing pain or discomfort during sex, cannabis's analgesic properties may provide relief. This can be particularly relevant for those with conditions such as endometriosis or other chronic pain disorders, potentially allowing for a more enjoyable and pain-free sexual experience.

Reference: Boehnke, K. F., Litinas, E., & Clauw, D. J. (2016). Medical Cannabis Use Is Associated With Decreased Opiate Medication Use in a Retrospective Cross-Sectional Survey of Patients With Chronic Pain. The Journal of Pain, 17(6), 739–744.

Conclusion:

While the scientific exploration of cannabis and its impact on sexual health is still in its early stages, emerging evidence suggests that cannabis may offer various benefits, including heightened pleasure, stress reduction, increased libido, and pain relief. As societal attitudes evolve and research continues, understanding the potential advantages of cannabis for sexual well-being becomes increasingly important for informed decision-making. It is crucial, however, to approach cannabis use responsibly and consult with healthcare professionals for personalized advice based on individual health circumstances.

-Genna Barbara

Women in the Cannabis Industry: Breaking Barriers, Cultivating Success, and Expanding Horizons into the Wellness Sector

The cannabis industry has provided a platform for women to assert their presence, expertise, and entrepreneurial spirit. However, a notable trend within this empowering narrative is the transition of women from the cannabis sector into various wellness-related fields. In this blog post, we'll explore how women are breaking barriers and achieving success in the cannabis industry, and then leveraging their experience to make a positive impact in the broader wellness sector.

Empowering Women in Cannabis:

1. Entrepreneurship and Innovation: Women have emerged as visionary entrepreneurs in the cannabis sector. They've launched successful businesses, from cannabis cultivation and manufacturing to retail and marketing. Their innovative products and services have reshaped the industry and created opportunities for others.

2. Advocacy and Education: Women in cannabis have been instrumental in advocacy and education efforts. They've advocated for responsible use, destigmatization, and policy reform. Through educational initiatives, they've empowered consumers to make informed choices about cannabis and its potential health benefits.

3. Supportive Networks: Women-led organizations and networking groups have flourished within the cannabis industry. These networks provide mentorship, support, and a sense of community that has helped women thrive in an often male-dominated space. (Stay tuned for links to support networks in your area)

Transition into the Wellness Sector:

1. Holistic Health and Wellness: Many women who gained experience and insights in the cannabis sector are branching out into the broader wellness industry. They are applying their knowledge of plant-based medicine and holistic approaches to health, offering products and services that promote overall well-being.

2. CBD and Hemp: The non-psychoactive cannabinoid CBD, derived from hemp, has gained significant attention in wellness circles. Women who were previously involved in the cannabis sector are now leading companies focused on CBD-infused products such as skin care, dietary supplements, and even pet care.

3. Nutrition and Lifestyle: Women with backgrounds in cannabis are venturing into the nutrition and lifestyle sectors, where they emphasize the importance of balanced diets, stress management, and mental health. They are using their expertise to help individuals achieve optimal health through holistic practices.

4. Mindfulness and Self-Care: Mindfulness practices and self-care routines are central to the wellness sector. Women from the cannabis industry are promoting the integration of these practices into everyday life, emphasizing the role of mindfulness in managing stress and promoting mental and emotional well-being.

5. Fitness and Wellness Coaching: Some women with cannabis industry experience have become fitness trainers and wellness coaches. They incorporate cannabis and CBD into fitness routines, highlighting their potential benefits for pain management, recovery, and relaxation.

The journey of women in the cannabis industry is a testament to their resilience and capacity for empowerment. As they break barriers, cultivate success, and shape the cannabis landscape, they are also taking their expertise and passion into the broader wellness sector. This transition not only expands their horizons but also enriches the wellness industry with innovative, holistic, and inclusive approaches to health and well-being. Women continue to be trailblazers, and their contributions to both cannabis and wellness sectors are a source of inspiration for empowerment and positive change.

-Genna Barbara

Empowering Women in the Cannabis Industry: Breaking Barriers and Cultivating Success

The cannabis industry is undergoing a remarkable transformation, and at the forefront of this revolution are the women who are reshaping the landscape. Historically, the cannabis industry has been predominantly male-dominated, but today, women are making significant strides, both as entrepreneurs and leaders, contributing to its growth and success. In this blog post, we'll delve into the inspiring stories and achievements of women in the cannabis industry, showcasing their determination, innovation, and the barriers they've overcome.

Breaking Stereotypes:

The cannabis industry has often been associated with outdated stereotypes and misconceptions. However, women are shattering these stereotypes by actively participating and excelling in various roles within the industry. From cultivation to distribution, marketing to research, women are showing that this field is not exclusive to any gender.

Empowering Entrepreneurs:

One of the most impressive aspects of women's involvement in the cannabis industry is their entrepreneurial spirit. Many women-owned businesses are thriving in the cannabis sector, offering a wide range of products and services. Whether it's boutique dispensaries, online CBD stores, or cannabis-infused skincare lines, these female entrepreneurs are driving innovation and creativity in the industry.

Advocacy and Education:

Women in the cannabis industry are not only making a difference in business but also in advocacy and education. They are actively involved in spreading awareness about the medical benefits of cannabis, the importance of responsible consumption, and the need for sensible regulations. Their advocacy work is instrumental in changing public perceptions and policy.

Supportive Networks:

Women in the cannabis industry have created strong networks and organizations to support each other's growth. Groups like Women Grow and The Initiative provide a platform for women to connect, learn, and collaborate. These networks foster a sense of community and mentorship that encourages more women to enter and succeed in the industry.

Cultivating Diversity:

Diversity and inclusion are essential components of a thriving cannabis industry. Women are champions of diversity, pushing for equitable opportunities for people of all backgrounds. By advocating for inclusivity, they are helping the industry become more representative and reflective of society as a whole.

Future Prospects:

The future of the cannabis industry looks bright, and women are poised to play a pivotal role in its continued growth. As legalization spreads, more opportunities will arise for women to lead and innovate, further cementing their place in this evolving industry.

Women in the cannabis industry are breaking barriers and making their mark in an industry once marked by stereotypes and inequalities. Their entrepreneurship, advocacy, and commitment to diversity are driving positive change and shaping the future of cannabis. As we celebrate their achievements, let's continue to support and empower women in this industry, ensuring it remains a diverse, inclusive, and innovative field for years to come. The cannabis industry is just beginning to flower, and women are nurturing its growth every step of the way.

Genna Barbara

Post Pandemic & How Electric Muscle Stimulation Training Can Surge Your Fitness Forward

Electric Muscle Stimulation Training (EMS)

What is it?

EMS is a technology that works by delivering electrical pulses that activate nerves in the body, causing muscles to contract and then relax. The body naturally uses electrical messages to tell muscles what to do, thus, the stimulation caused by EMS creates muscle contractions that can be quick and frequent, fast with long pauses, or contractions that are held for several seconds or minutes at a time.

How does it work?

To see how EMS works in practice, let’s look at the problem of returning blood to the heart from lower parts of the body, such as the legs. This is hard work for the circulatory system, because this blood has to be pushed 'uphill'. When EMS is used to stimulate the leg muscles to contract and produce a squeezing action on veins, this helps to push blood uphill, and back to the heart.

Normally, it is your body that fires your muscles by sending electrical impulses from your brain through your central nervous system (CNS). But an EMS device allows you to engage in deep, intense, and complete muscular contractions without actually activating (or stressing) your CNS—not to mention your joints and tendons.

The coolest thing is that your body doesn’t know the difference between a voluntary contraction and an electrically stimulated one. The body only recognizes that there is a stimulus and reacts to it accordingly; and there is plenty of science to back this up.

How Can EMS Benefit YOU?

Weight Loss

The amount of calories your body requires on a daily basis is largely determined by your metabolism and sport activities. In general, if you have a caloric surplus, i.e. eat more than your body needs, you will gain weight. A caloric deficit on the other hand leads to weight loss. With age, the metabolic rate slows down which means fat is gained more easily. EMS cardio workouts can increase your metabolism by 300-500 kcal, i.e. your body can burn an additional 300-500 kcal every day!

Skin Tightness

Repeated intensive engagements of individual muscles can increase your metabolism significantly. A higher metabolism promotes fat loss and can therefore reduce the appearance of cellulite and improve the overall look of your skin. Furthermore, the electric currency stimulates the facia fluide and allows it to flow from its stagnant placement within the body, providing addition benefits and limiting the appearance of cellulite and stretch marks.

Muscle Growth & Body Toning

EMS strengthening workouts can both increase muscle mass and decrease body fat at the same time. Depending on your goal, you can either gain muscle size to appear stronger or reduce your overall size to achieve a more toned look.

Injury Recovery & Rehabilitation

If you are suffering from back, shoulder or knee pain and are unable to do conventional workouts, EMS training can help you gain strength and therefore prevent future injuries while helping with existing problems. In this case, the workout only contains simple movements and requires no weights to ensure a minimal impact on your joints. EMS enhances injury recovery as well as rehabilitation and can be done in conjunction with conventional physical therapy.

KEY TAKE AWAYS

1) A 20-minute EMS workout equates to a 90-minute high-intensity gym class or personal training session and can easily be added to your existing workout routine or used solely.

2) Scientifically proven to be effective and safe by reputable sports universities and used by doctors, health clinics, physiotherapists and athletes for more than 50 years all over the world.

3) Our workouts engage up to 98% of your muscles compared to 60% in the gym, burning up to 500 kcal in just 20 minutes. No weights are required ensuring minimal impact on shoulders, back and knees.

 Anecdotes 

Journal of Strength and Conditioning

Looked into whether or not EMS could help elite athletes gain a performance edge. They concluded that :

“the analysis shows that trained and elite athletes, despite their already high level of fitness, are able to significantly enhance their level of strength to same extent as is possible with untrained subjects. EMS offers a promising alternative to traditional strength training for enhancing the strength parameters and motor abilities in athletes.”

Poppy Delevingne

Actress & Model

I love EMS! It amazes me how effective it is and the results that you are able to achieve in just 20 minutes are unbelievable. My body has gotten so toned since I started training with EMS.

Hofit Golan

TV host, model, fashion & travel blogger

This workout allows me to do a full body workout in just 20 minutes. That’s very important to me because I have very little time plus I generally don’t like working out. But I absolutely love EMS!

TAKE A DEEP BREATH & SOAR TO YOUR FULL POTENTIAL

TAKE A DEEP BREATH & SOAR TO YOUR FULL POTENTIAL

The momentous importance of deep conscious breathing

 

 John Douillard, author of ‘Body Mind Sport’

“To experience the zone in training is our birthright, and it is within the design of our human nervous system to access it. To push ourselves to exhaustion when we have the capacity to allow effortless, perfect performance to flow naturally, from the inside out, seems somehow primitive and a waste of time. I have never heard of a peak experience that was described as painful, grueling or exhausting. Rather, the descriptions always fit the original definition of exercise: rejuvenating, stress-reliving and accessing full human potential.”

It will come as no surprise that many of us are either, over tiered, over stressed, over extended and/or overwhelmed within our lives.  This constant ‘state of being’ coincidently leaves our bodies in a regular stress state response: fight or flight.  Unfortunately, there is not a great deal we can do to counter the outside circumstance of our lives (as nice as it would be to leave our jobs and have the ability to go sit on a sunny beach for months on end…It is not very realistic…but worth trying to manifest ;D), so the work of countering our bodies fight or flights responses is up to our own selves to manage. On a very basic level, fuller deeper breathing is useful for producing calm and resisting our bodies physiological responses to stress. Deep conscious breathing stimulates the lower lungs to distribute greater amounts of oxygen throughout the body. The lower lungs are rich with the parasympathetic nerve receptors associated with calming the body and mind. Unconsciously, most of us do not take these deep breaths throughout our days and rely on short upper lung breathing (chest and mouth breathing…or if you are like me, you unconsciously hold your breath for short periods of time). To the body, these short breaths are sensed by the body as a mild form of hyperventilation and will trigger our sympathetic nerve receptors, which results in the fight our flight stress reaction.

To give greater emphasis to the enormous health benefits of deep breathing, in 1931 the Nobel Prize was given out for determining that only oxygen-starved cells will mutate and become…cancer! This is mind blowing considering, according to experts, most people only breath 10-20 percent of their full capacity. Plainly put, oxygen is our main source of life and exhalation is the main way our body regularly expel toxins. Not taking deeply focused breaths can contribute to a multitude of health problems and gravely decrease energy levels in the body.   

We all want long term health that subsequently fits in our daily lives. For centuries, yogis have put a great deal of focus on deeply focus conscious breathing. This is because, and modern science agrees, conscious deep breathing is a central function in improving, maintaining and repairing unconsciously run and harmful systems of the body. Imagine, if you will, a record being played on an old rusted record player. One scratch from the rusted record player will not affect the entire record, but if the record is continuously played on the same old rusted record player and is continually being scratched over a period of time, eventually the record will be so scratched up it will be impossible to listen to its melodies and eventually find its way to the garbage. Unconscious breathing will certainly occur throughout our lives but the danger is having that breathing system be our reliable source of breath and doing so over a long period of time; eventually leading to a multitude of health risks. 

Through the work of deep breathing our whole body will become healthy, deeply nourished, aligned and calm. In this state, the whole body can soar to its truest and fullest potential.

Deep Breathing: Exercise 1

1. Sit or lie flat in a comfortable position.

2. Put one hand on your belly just below your ribs and the other hand on your chest.

3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.

4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.

5. Do this breathing 3 to 10 times. Take your time with each breath.

6. Notice how you feel at the end of the exercise

Deep Breating: Exercise 2 (advanced)

To start, put one hand on your belly and the other on your chest as in the above exercise.

1. Take a deep, slow breath from your belly, and silently count to 4 as you breathe in.

2. Hold your breath, and silently count from 1 to 7.

3. Breathe out completely as you silently count from 1 to 8. Try to get all the air out of your lungs by the time you count to 8.

4. Repeat 3 to 7 times or until you feel calm.

5. Notice how you feel at the end of the exercise

Addition Benefits: 

·  The lungs actually extract oxygen from the air during exhalation, in addition to inhalation. Because the nostrils are smaller than the mouth, air exhaled through the nose creates a back flow of air (and oxygen) into the lungs. And because we exhale more slowly through the nose than we do though the mouth, the lungs have more time to extract oxygen from the air we’ve already taken in.

·  When there is proper oxygen-carbon dioxide exchange during respiration, the blood will maintain a balanced pH. If carbon dioxide is lost too quickly, as in mouth breathing, oxygen absorption is decreased, which can result in dizziness or even fainting.

·  Air that we inhale through the nose passes through the nasal mucosa, which stimulates the reflex nerves that control breathing. Mouth breathing bypasses the nasal mucosa and makes regular breathing difficult, which can lead to snoring, breath irregularities and sleep apnea.

·  Breathing through the nose forces us to slow down until proper breath is trained; therefore, proper nose breathing reduces hypertension and stress.  It also helps prevent us from overexerting ourselves during a workoout.

·  Our nostrils and sinuses filter and warm/cool air as it enters our bodies.

·  Our sinuses produce nitric oxide, which, when carried into the body through the breath, combats harmful bacteria and viruses in our bodies, regulates blood pressure and boosts the immune system.

·  Mouth breathing accelerates water loss, contributing to dehydration.

·  The nose houses olfactory bulbs, which are direct extensions of part of the brain called the hypothalamus. The hypothalamus is responsible for many functions in our bodies, particularly those that are automatic, such as heartbeat, blood pressure, thirst, appetite and sleep cycles. The hypothalamus is also responsible for generating chemicals that influence memory and emotion.

·  The increased oxygen we get through nasal breath increase energy and vitality

New Years 2019 : A Mindful Week-long Journey at Plum Village

New Years 2019 : A Mindful Week-long Journey at Plum Village 

Many from all over the world visit Plum Village throughout the year. I personally was intrigued by the idea of Plum Viillage when I booked swapped with a friend in India and read “Transformation and Healing” by Thich Nhat Hanh.  

 The description of Plum Village in the books intrigued me, and a little over a year after reading  “Transformation and Healing”, and “Being Peace” I decided to book my week long stay at Plum Village. 

I chose to go for the New Years week retreat with the preconceived notion of beginning 2019, in a new place, around new people, and practicing new rituals. The concept of ‘Beginning New” was a common theme throughout my stay at Plum Village and their New Years celebration is one I will never forget and has forever altered my life. 

What is the ‘Beginning Anew’ Process? 

Read about it here: https://plumvillage.org/mindfulness-practice/beginning-anew/

Logistically, it is wonderfully easy to get yourself to Plum Village by train from Bordeaux (renting a car is also an potion).  Additionally, the sisters and brothers are happy to correspond and aide with all inquires via email prior to your stay. (Most prevalent information is on their website https://plumvillage.org/retreats/visiting-us/ so do your research and reading in advance) 

 Upon arriving to the Lower Hamlet, I was immediately in awe of this tranquil community tucked away in the small town of Loubès-Bernac, France. This small, catholic village full of local wineries and vast farming land has embraced the Buddhist Monastery, facilitating a warm community and property for Plume Village to grow. 

 Plume Village has 3 hamlets in different locations of Loubès-Bernac: 

1)  Upper Hamlet: All the male munks live here, and invite all single men to stay here. Couples and Families are also welcome to stay at this hamlet (Thich Nhat Hanh lived here and this is where you will find the famous field of Buddha’s).  

2)   Lower Hamlet: The sisters live here and welcome single women, couples and families (this was the first and oldest hamlet built).  

Upper Hamlet & Lower Hamlet are located close enough to walk (35-45 minutes apart), where as New Hamlet is only driving distance away from the other hamlets. 

3)  New Hamlet: The sisters live here and welcome single women, couples and families. 

Plume Village is incredibly warm and welcoming to children of all ages.

On the first day everyone checks in, is taken on a tour and instructed on where they will be staying for the week. Some stay on the grounds of the Lower Hamlet in community rooms or cabin style housing, or, as in my case, accommodations in a home located close to Lower Hamlet (5 minute drive and 30 minute walk). Those that have been following Thich Nhat Hanhs teachings and have been engaged in a corresponding Sangha for a number of years generously provide their homes for retreat goers to stay throughout their stay. Additionally, there were a number of families who had rented Air BnB’s and rented cars to use during their stay.  

What is a Sangha? 

 A group of people who are Buddhist practitioners and have taken the 5  or 14 mindfulness training developed and modeled by Thich Nhat Hanh. These Sanghas are created by indvudulas wanting to come together in community and practice together in their home towns. There are Sanhas all over the world. Find one near you https://plumvillage.org/about/international-sangha-directory/

5 Mindfulness Training: https://plumvillage.org/mindfulness-practice/the-5-mindfulness-trainings/

14 Mindfulness Training: https://plumvillage.org/mindfulness-practice/the-14-mindfulness-trainings/

In the evening on the first day, we are given an orientation of the week’s schedule, followed by a relaxing meditation and the beginning of active silence. Active silence practices are practiced most evenings after meditation and until after breakfast the following morning for the remainder of the retreat. 

The basic weekly schedule changes slightly from retreat to retreat and based on weather. During the summer there are more outdoor activities and the hamlets come together more often then in the winter months. 

Over all on a daily basis the schedule will look something like this: 

5:00am: Wake Up Bell

6:00am: Sitting Meditation
(followed by Sutra Reading / Touching the Earth / Slow Walking Meditation)

7:30am: Breakfast

9am: Dharma Talk / Class / Presentation / Working Meditation

11:30am: Walking meditation (outdoors)

12:30pm: Lunch

1:30pm: Rest / Optional Guided Relaxation

3pm: Working Meditation

6pm: Light dinner

8pm: Dharma Discussion, Personal study time, Sitting Meditation or other collective practice

9.30pm: Noble Silence begins
10pm: Lights out

What was particularly special about my week spend at Plume Village was the New Years Celebration. I learned while there, that Plume Village is a particularly special Buddhist monastery, because as they do offer, teach and practice, silence, mindfulness practices and tranquility, they also encourage and enjoying elaborate celebrations. Not only do those visiting Plume Village enjoy these celebrations, they are also attended by those in the village and surrounding areas; hundreds of people attend some of the summer festivals and celebrations.  I personally found this aspect of the monastery very inviting and provided a new perspective to how a monastery, who’s lifestyles and views are very different from those in the outside world, freely opens their doors to the communities around them.  (And at no charge at all! The brothers and sisters are thrilled to have as many people as possible there to, share a meal, to sit in meditation, and to enjoy in the festivities together)  

What was particularly special about the week I spent at Plume Village was attending their New Years Celebration. Words will never to justice to how incredible the experience was to watch. The evening started with a Dharma Talk by a wonderful brother who has traveled with Thich Nhat Hanh all over the world. He spoke of the meaning of “commitments’ and how if we can not hold true to our small commitments it will be all the more difficult to remain true to our larger commitments. 

After the Dharma Talk, we all ate a remarkable meal in silence and then enjoyed a handful of theatrical performance created by the brothers, sisters and those visiting. There was a great deal of singing; one band in particular comes to mind, they called themselves “The Bald Eagles” (get it? haha). Another talented bunch created and performed a hilarious spoof called “ Lord of the Thing”. These young people are remarkably talented and creative, it was a hilarious and tremendous to watch.  

The evening ended with deep relaxation and at midnight, seated sound baths with the use of bells and massive gongs. I can, to this day, feel the vibrations produced within me from the sound of these musical instruments. Active silence was again implemented once the evening came to close and we all went back to our respected sleeping areas.  

Dharma Talks: 

Because Thich Nath Hanh (his students affectionately refer to him as ‘Thay’ - pronounce ‘tay’ or ‘tie’ - which is Vietnamese for “teacher”) is ill, the brothers and sisters alternate the dharma talks between them, always refereeing to Thay, and all he has taught them during their time with him over the years. It is apparent there is sadness surrounding Thays impending passing (he is currently spending his last days in Vietnam surrounded by his brothers, sisters & loved ones). Despite this dramatic change to Plume Villages environment, you can clearly see how much the fellowship of monks and nuns love, support and help each other. They are working together to ensure Plume Village runs just as it did with Thay there, and it is, they are doing incredible work keeping the vision and philosophies alive despite their teacher being gone and sadly, will never return to them (at leased not in physical form).  

Upon leaving Plume Village, it felt as though I was leaving my family behind. I was made to feel so safe, embraced, heard and cared for during my visit, I desperately wanted to take Plume Village home with me. I have found a Sangha in Vancouver, but admittedly have only attended one meeting since my return. I look forward to immersing myself further in my local Sangha and dream of the day I will return to Plume Village for, undoubtedly, another incredible experience. 

“Life is not about getting to a certain place. Life is a path. Walking meditation is a way to practice walking without a goal or intention.” ~ Thich Nath Hanh