37 posts shown.
Karen White13 said:I picked up a mini stepper—the same kind my godmother has used since she was a kid—and I started comparing our calorie burns. We both work out for about 35 minutes every single day, but the numbers are all over the place. She burns 160 calories in half an hour, while I’m seeing 550 calories after 35 minutes. Then I tried her machine, and it only showed 350 calories before I gave up. Someone please explain this to me.😕
...she thinks she just isn't pedaling as hard as I am.
Earlier today, I slipped up and had a slice of pizza and a Coke. My "punishment" was a 50-minute workout, and honestly, I felt like I was going to pass out.😁
I really don't think I'll be making those mistakes again.😁 50 minutes is enough to kill an ox.😁
Sweetie, don't push yourself too hard. Just focus on balancing your calorie intake with what you burn. It really is that simple!
Sarah Allen51 said:Oh please, Noah Anderson, you put the mushrooms right into the broth. I'm burning calories here. Today alone, I drank four liters of water and flushed three of them out after walking all the way down to 13th Street.😁 😁
Right, sure, she walks down to 13th Street. Burning calories! It doesn't matter how much you eat if you don't burn it all off; otherwise, the kilaza just keeps climbing. And don't forget: walking down to 13th Street burns about the same amount of calories as a single round of sex!
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Sarah Allen51 said:What about those magic detox soups? I’ve heard they actually work.
Personally, I don't eat much, and I try to stay active by running.😎
Honey, there’s no such thing as magic. Someone once told me that the actual number of calories you eat isn't the whole story—it's all about whether you burn them off!
If you aren't burning many calories through activity, then you shouldn't be taking them in either. If you match the two, the weight won't pile on.
In my book, the most effective way to torch calories is sex. And hey, some people argue that solo sessions count too.
Checking your kilaza every day isn't a bad habit to have.
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P.s. I like your signature.🙏
Look, honey,
Yoga is really the answer to everything you're dealing with. And honestly? Just eat less! I tried those metabolism boosters—total waste of time. Dieting? Forget about it. From January 1st, 2004, until now, I’ve managed to drop about 20 pounds. To kick things off, I just cut out the cheap white wine—I'm definitely not a Napa Cabernet person—and I lost 11 pounds in that first month alone. After that, the secret was simply eating less. It really is that simple.
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octavia said:David,
I just don't have the discipline that Noah Anderson has... if only I could actually manage to get out of bed earlier in the morning...
That’s really the heart of the matter. It’s all about commitment. Either you decide to do something and you commit to doing it right, or you don't do it at all. About twenty years ago, a buddy of mine who was a high school PE teacher showed my kids some exercises. At the end, he told them: "You can do these every day, but you don't necessarily have to." Well, my kids still do bits and pieces of those exercises now, but only "when they feel like it"—which usually means almost never.
An excerpt from my piece on yoga:
"Find joy in your practice and refuse to let yourself hunt for excuses to skip it. Don't listen to the people telling you that it doesn't 'have' to be done every single day. Because if you skip today, you won't do it tomorrow, and by the day after that, you'll have forgotten entirely. All you'll be left with is the endless loop of: 'I'll start tomorrow!' And you'll get exactly as much benefit from that cycle as you did before you ever read this text."
The choice is yours!
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Joseph Jones85 said:I have a question.
How often do you guys practice Yoga? Is it a daily thing when you need to unwind, a set schedule, or just something you do every now and then?
Some people, usually those who stand to profit from it, try to make this wonderful practice called Yoga seem more mysterious than it actually is.
Yoga is both a spiritual and physical activity, though the emphasis should be on the physical side. It’s entirely up to you to decide which aspect takes center stage. To me, the best approach is finding a balance. For example, I treat Yoga primarily as a physical workout, but I don't ignore or downplay the spiritual component either.
I taught myself Yoga through books, but I eventually simplified all those complex theories to fit my own life. If you want to grasp the core essence, I suggest you print out the introductory text; it will help you skip the confusion I went through when I started nine years ago. As for Yoga studios, it feels like most of them are more interested in your wallet than your well-being. There are exceptions, of course. One such exception is Ivy, a PE teacher who was actually my favorite student—not in gym class, but in animation.
Read my instructions carefully. Yoga should be done IN THE MORNING, before anything else in your day. It should be practiced daily, without excuses or deviations. Above all, it requires a total commitment, nothing less.
If you aren't ready for that level of discipline, you might want to find another hobby. Ultimately, please just print out that intro text, study it closely, and make your decision.
Warm regards from sunny Savannah
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Brenda Williams70 said:[
By the way, if you ask me, I think we should just stick to spirituality. 🙄 [/B]
👍 HEALTHY BODY, HEALTHY SOUL!
I remember someone once saying that the body is nothing more than a vessel for the soul. By that, I mean our inner spirituality—not some kind of dark spirits or anything like that, God forbid.
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Casey Palmer5 said:Noah Anderson, where do you think this thread belongs? It felt right here to me, though maybe it fits better under Health. It definitely doesn't belong in General Discussion. Let me know what you think, and then the moderators can move this over to Health and clear out this specific post.
I actually wanted to thank you yesterday for your help with this. I’m totally on the same page as you. Still, for me, I tend to view Yoga more as a physical activity—maybe even just a bit of that—rather than seeing it primarily through a spiritual lens.
Don't move the post from here! You can clearly see there's interest in it.
If you want to make a copy over in Health, that's fine. But don't pull it from this section.
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The moderator told me my message was way too long, so I’m going to have to split this up into two parts.
So, here it is: Yoga, part two.
Yoga this.
Greetings to the sun.
You set your mat down facing east. Then, you stand at the very edge of the mat, facing toward the sunrise.
Starting position: get your body into a steady, calm pose. Spread your arms wide, palms facing up toward the sky. Take a deep breath in, then let it all out.
Press your palms together right in front of your face, applying firm pressure while you take a deep, steady breath.
Clasp your hands together and lift them high above your head, then sweep your arms back as far as they’ll naturally go. Take a deep breath out.
Take a deep breath. Lean forward, reaching down until your palms make contact with the floor. Ideally, you’d want to keep your legs straight and place your hands just outside your feet, but let’s be real—that’s a tough ask for most of us, and sometimes it feels completely out of reach. The main thing is simply getting those palms flat against the ground. Even if they end up a little ahead of your feet or you have to keep a slight bend in your knees, that’s perfectly fine. Just focus on the connection. Exhale.
Drop down onto your left knee, stretching your left foot straight back behind you. Step forward with your right leg, keeping that knee bent and your foot planted firmly on the mat. Place both palms flat against the floor, then tilt your head back as far as you can comfortably go.
Your body stays completely straight, almost like you're holding a plank during pushups. You’ll be balancing on your palms and your toes. Try to tilt your head back as far as you can comfortably manage.
We slowly lower ourselves down while exhaling. First, we let our chest graze the floor, followed by resting our forehead against the mat. At the same time, we extend our feet back behind us.
We slowly transition up into a push-up position, keeping our feet fully extended. The goal here is to get the hips as close to the floor as possible while letting the head drop back slightly. Throughout the entire movement, just maintain a steady, gentle inhale.
Position yourself into a "bridge" pose, making sure both your palms and the soles of your feet are planted firmly on the floor. Keep your head facing down. Ideally, you’ll want to keep your legs straight at the knees, though that can be a pretty tough ask for a lot of people—so don't sweat it if you need to keep a little bend in them. Just remember, we're bridging forward here.
Drop down onto your left knee, stretching your left foot back behind you. Step forward with your right leg, keeping that knee bent and your foot planted firmly on the floor. Place both palms flat against the mat and tilt your head back as far as feels comfortable. This movement is exactly like the one we did in step four. You’ll want to follow this pattern for every odd-numbered "salutation"—just swap sides for the even numbers. So, if you're on an even count, you'll drop onto your right knee instead, stepping forward with the left leg, and just keep that rhythm going.
The exercise is identical to the one under number 3.
Interlock your fingers, lift your arms straight above your head, and lean back as far as you can comfortably go. Take a deep breath out. It’s basically the exact same movement we did in step two.
Let your arms drop naturally at your sides and settle into a "neutral" pose.
Let’s head back to the start of the mat. Give your arms and legs a quick shakeout to loosen everything up, and then we'll dive straight into Sun Salutation #2. We’re going to flow through that sequence until we hit either eight or ten reps—which essentially means you've completed four or five full rounds of Sun Salutations. To keep track, I like to count using a specific rhythm: one-one, two-one, three-one, and so on. Once we finish that first set, we switch it up: one-two, two-two, three-two, etc.
The position of the deceased.
First, you’ll want to lay your Yoga mat out along a north-south axis, making sure the top edge is facing north. When you lie down on the mat with your head toward the north, try to find a starting position that just feels right. Think of it like settling into a favorite armchair after a long day; you want your legs slightly apart and your arms resting just outside your body, perfectly symmetrical. It really comes down to comfort—you need to find a position that feels completely natural and easy, almost effortless.
We’ll kick things off by rotating our feet. Just do ten rotations to one side, then ten to the other. Keep your breathing steady and natural throughout.
Lift your arms to a 45-degree angle and rotate your palms—ten times in one direction, then ten times in the other.
Now we move on to the second spinal alignment exercise: getting into our starting position. You’ll want to tilt your head toward the left side first, then quickly and energetically swing it over to the right. Do this twenty times, really picking up the pace and increasing the intensity as you go. Try to sync your breathing with the rhythm of the movement, making sure your eyes follow the motion—tracking from one side of the floor all the way across to the other as your head turns.
Bring your legs together, flip your palms up toward the ceiling, and point your toes as far as they’ll go. Now, try to lift your right leg—aim for it to be as straight and high as you can manage. Slowly lower that right leg back down, but just before it touches the floor, start lifting your left leg instead.
Keep your legs together, palms resting on your thighs, and point your toes. Start by slowly sliding your hands up your body toward your head. Once they reach shoulder height, clench your hands into fists and keep moving them upward until they are directly over your head, level with the floor. At that exact moment, snap your entire upper body and both arms forward into a seated position. Extend your fingers and try to grab your legs as low as you can—ideally reaching for your ankles—though there's no need to force it if you have to bend your knees. Aim for 10 reps.
· Bring your legs together, palms facing down, toes pointed, and then snap both legs upward simultaneously, lifting your hips slightly off the floor. Do this 10 times.
· Lift your right knee and pull it tight toward your chest using both hands—inhale, exhale. Turn your head toward that knee; the goal is to try and touch your chin to the knee (it’s not a requirement, but it’s a good target)—exhale. While one leg is bent, the other should be extended with the foot pointing down; the bent leg should have the foot turned upward. Repeat this process with the left leg, completing 10 total repetitions.
Final relaxation exercises:
· Return to the starting position. Lift your hips as high as possible and then lower yourself down, resting on your heels and shoulders. Breathe naturally. Don't use your hands for support. 10 times.
· Continue the previous movement, but this time, lift your shoulders off the ground as high as you can by supporting yourself with your glutes and head, still without using your hands. 10 times.
· Clench both hands into fists. Shrug your shoulders up toward your ears while inhaling. Then, sharply throw your arms down beside your body, spreading your fingers wide (kind of like playing Rock Paper Scissors)—exhale. 10 times.
· Now for the third and final spinal centering: Return to the starting position and look upward—take a slow, deep inhale. Gently turn your head to the left, keeping your gaze parallel to the floor, and exhale slowly. Repeat 10 times.
· Follow this with an "Ommm..." and chakra cleansing, though this time we'll do it more laid-back, leisurely, and a bit longer than we did at the start.
· Finally, for full relaxation: Return to the starting position. Close your eyes. Let every single muscle go completely limp. Breathe however feels most comfortable—through your nose, your mouth, or a mix of both—as slowly and effortlessly as possible. Imagine the pull of gravity getting stronger, making your body feel heavier and heavier. With your eyes closed, visualize a velvet texture in dark tones (burgundy, gray, navy blue, mottled with gray and black) and try to focus solely on that image. Try not to let any other thoughts creep in. Stay in this state for a few minutes, but no more than five.
· Carefully roll up your mat and store it in a clean spot so it's ready for you to use again tomorrow.
Keep this in mind: breathing is a reflex. It’s perfectly normal to inhale, but we often forget that exhaling is just as vital. Always make sure that when you exhale, you're pushing as much of that "used up" air out of your lungs as possible. Aim to breathe in a way that engages your diaphragm (abdominal breathing).
Even if you feel like you're being a bit clumsy during these movements, always visualize yourself performing them with perfect grace and elegance. In reality, that mental shift builds your self-confidence and sets the stage for you to perform the exercises better every single time. That is the secret to success. Think to yourself, "Look how beautifully and smoothly I'm doing this!" Creating that internal positive energy and maintaining a healthy opinion of yourself and everything around you—even the things you struggle with—is actually the whole point of Yoga.
When practicing Yoga, don't push yourself too hard. Keep everything within a comfortable range.
A few days ago, while we were discussing these exercises, a young man said to me:
"I think I'll start doing these exercises in about 30 years. If you're still around then, it'll be proof they actually work, and by then, I'll be roughly the same age you were when you started."
I told him:
"It's about the quality of life, not the quantity of years."
Enjoy these movements, and don't give yourself an excuse to skip them. Don't listen to people who tell you that you don't "really need" to do this every single day. Because if you don't do it today, you won't be able to do it tomorrow, and the day after that, you'll just forget entirely. All you'll be left with is the phrase, "I'll start tomorrow!"—and it will loop indefinitely. And if that happens, you'll gain exactly as much benefit from these exercises as you had before you even read this text.
One last thing: don't be so serious! Smile—it will make you happy, and it will make the person you're smiling at happy too!
This text isn't trying to be anything fancy. It’s written for beginners—specifically those who actually have the drive to make a change for themselves. If you're looking for something more "heavyweight" or academic than this, you'll probably want to hunt down some other literature.
Sincerely,
Noah Anderson
Savannah, December 2001
written by Noah Anderson
Yoga this.
So, this is a bit of a deep dive into my Yoga practice—specifically how I’ve been showing up for myself every single morning for seven years straight now. Now, look, I’m not about to step on anyone's toes here; I have absolutely no intention of claiming that my way is the "correct" way or the only right way to approach Yoga. That would be silly. I’m really just sharing my own personal routine and how I’ve structured things for myself over the years.
I found that these exercises really made a difference for me, so I’m sincerely hoping they provide you with the same kind of relief.
Honestly, anyone can get into Yoga, regardless of how old they are or what kind of shape they’re in. It isn't about performing wild acrobatics or showing off. To me, it’s more of a state of being—a connection between the mind and the body in the exact moment you're moving through a pose. If I had to pick, I’d say it feels more like a mental state than a physical one. That said, the physical aspect still matters. You have to execute the movements correctly, but there’s a deeper layer to it. It’s just as vital to observe yourself through your own spirituality while you're doing them. In other words, while you're physically going through the motions, you need to be watching those same actions unfold through your spiritual eyes at the same time.
I’m breaking these exercises down into three parts:
Breathing exercises...
Greetings to the sun and...
The position of the deceased.
When you’re getting through your routine, everything happens on the mat. You really need to make sure it’s laid out on a firm, solid surface. Personally, I tend to use a towel that’s about 70 by 150 cm. One thing I’ve learned is that you have to clearly mark the top end—the side where your head rests—so you always roll it up from that direction. It’s a small habit, but it keeps the side you’re actually practicing on clean.
When you're working on breathing exercises or meditation, the classic approach is the lotus position—you know, sitting cross-legged with one foot tucked over the opposite knee and the other foot resting above the other knee. For most, that’s considered the gold standard for posture. If that feels a bit much, you can always go with a simpler cross-legged sit. In those cases, using a firm cushion can really help stabilize you. Of course, if for any reason those two options just aren't working for you, there's a third way: just grab a chair. Sit upright, keep your feet flat on the floor slightly apart, and make sure your spine stays straight. To be honest, I’ve been doing it that way since I started, and it works just as well for me.
You really want to get these exercises done in the early morning hours. Avoid doing them in the middle of the day, and definitely don't try them right before you hit the hay at night. Think of it like this: you're essentially waking up your body, getting those vital juices flowing, and greeting the sunrise in the East to kick off a brand new, demanding day. It’s about setting the tone. Also, the cardinal directions play a huge role in these movements—you have to respect them and stick to the orientation if you want the full effect.
Back when I was working a full-time job, my workday kicked off right at 8:00 AM. To make that happen, I’d roll out of bed by 6:00, swish some water around my mouth to wake up my system, and head straight into my workout. My rule was pretty strict: no brushing teeth, no eating, and no drinking anything until the session was over. Those workouts usually ran about 45 to 50 minutes. Now that I’m retired, my schedule is a bit more fluid. In the winter, I tend to get up around 7:00, but during the summer months, I’m back to that 6:00 AM start. Honestly, I find myself looking forward to every single day and every new movement session—it’s a small joy, but it matters. I hope you find that same sense of anticipation too. There are times, especially if I have to get up extra early, where I’ll scale things back to a quick 20-minute session just to stay consistent. The only time I ever skip a workout entirely is if I’m running a fever.
Breathing exercises.
Face the east and find a comfortable position. We’ll start by chanting "Ommm" while focusing on clearing and breathing through the chakras.
When you’re practicing the "Ommm" chant, try to sit perfectly upright with your hands resting on your thighs. Bring your thumb and index finger together, keeping your palms facing upward. Start by taking three deep breaths through your nose—don't make them too shallow, really fill your lungs. Then, vocalize the "Ommmmmmmm" sound, letting the breath out slowly and steadily for as long as you can. As you do this, try to visualize your entire body vibrating in perfect harmony with the resonance of that "mmmmmmmmm" sound.
We have seven chakras, and honestly, it doesn't really matter what you call them:
It’s located right at the base of your spine, exactly where that little tailbone sits.
It sits right at the level of the pelvic bone—that’s where the root chakra and the sacral energy center reside.
It’s located right around the navel area, specifically where the solar plexus sits.
It sits right in the center of the chest—the heart area—which is where the health chakra is located.
It’s located right in the throat—that little dip you can feel between your chest and your neck.
It’s located right on the forehead, exactly where people usually talk about the "third eye."
The most significant one is the crown chakra, located right at the top of your head.
When you're working on chakra breathing, think of it like clearing out a dusty room to let the fresh air circulate. You want to sit comfortably with your hands resting on your thighs, making sure your thumb and index finger are touching, palms facing upward. It’s almost like creating a closed circuit for your energy. The technique itself is pretty straightforward but requires focus. You breathe in sharply through your nose and exhale forcefully through your mouth. I find it helpful to visualize each chakra as having its own little portal or opening. You’re essentially using your breath to blow through that opening, moving from the first chakra all the way up the chain. The key is staying present. You have to lock your concentration entirely on the chakras and the sensation of the air moving through them. If your mind starts wandering toward your to-do list or what you're having for dinner, just gently pull it back to the breath. Aim to do about seven to ten breaths for each individual chakra, starting right at the base and working your way up.
Next, we’ll work on breathing through two of the most vital chakras, though we'll approach them a bit differently this time. Think of Chakra 4 as your health center; it’s essentially our internal toolkit for managing physical wellness. To work with it, sit up straight with your hands resting on your thighs. Connect your thumb and index finger, keeping your palms facing upward. Inhale through your nose and exhale through your mouth—make it as slow, deep, and steady as you can manage. As you do, try to visualize air flowing in and out through a single point right in the center of your chest at heart level. On the inhale, silently recite the word "pranayama" to yourself. On the exhale, just count your breaths. Aim to repeat this cycle about 7 to 10 times.
Now for the seventh chakra—the crown—which is arguably the most important. Here is how you handle it: Sit upright and place your left hand on your left thigh. You'll use this hand to track your breath count by tapping the joints of your pinky finger—starting with the first joint on the first breath, then the second joint on the second, and so on. Take your right hand and place your index and middle fingers against your forehead, right at the location of the "third eye." Use your thumb to close off your right nostril, then inhale through the left side, silently saying "pranayama" while visualizing the air entering through an opening at the crown chakra. Move slowly and take as long as you need. Once you've inhaled, use your ring finger to close the left nostril and exhale through the right, counting up to 15 or 20, depending on what feels comfortable for you. Make sure you aren't applying pressure toward your ears; the tension should stay contained within your lungs, held back by the throat. As you release the air through the right nostril, count to 15 or 20, imagining the air exiting through that opening at the crown. For the next cycle, switch and start with the right nostril, repeating this four times (corresponding to the three joints and the tip of the left pinky). Throughout all of this, keep your eyes closed and your spine tall!
For the following movements, keep your eyes open and your spine straight: Place your hands on your thighs with palms up and look directly ahead. Sharply lift your left shoulder as you inhale, then drop it suddenly as you exhale, mentally noting "1." Repeat this with your right shoulder for "2," continuing until you hit 10. After that, perform the exact same sequence using both shoulders simultaneously for another 10 reps.
Moving on: hands on thighs, palms up, gaze forward. Tilt your head sharply toward your left shoulder—one quick movement to inhale, one quick movement back to exhale, marking it as "1." Do the same moving toward the right shoulder for "2," and continue this pattern until you reach 10. You should also practice this same motion by tilting your head forward and backward.
First, let's focus on spinal centering: With your hands positioned as before, lower your head and carefully rotate it in a circle from left to right. Inhale during the first half of the rotation and exhale during the second, counting "1." Repeat this by rotating to the right, counting "2." Be energetic, but please, be careful—you don't want to strain any vertebrae in your neck. Repeat this according to your own ability about 10 to 15 times. Don't overdo it. Spinal centering is a cornerstone of this entire system. We actually have three of these exercises in total, but I’ll save the other two for when we get to them.
To wrap up this segment, use the palm of your right hand to "wipe" across your right eye and the right side of your face, then shake your hand downward. Do the exact same thing with your left hand. Then, do the same using the back of your hands, shaking them off afterward. Finally, use your right hand to "wipe" your entire face, shake it out, do the same with the left, and finish by shaking both hands three times.
Whether you're practicing these breathing techniques or the physical movements, try to move with grace. The more fluid and elegant you can be, the better. You should never feel like you're forcing or overstuffing your lungs with air. Breathing should be smooth and effortless, without any straining. Remember to breathe deeply from your abdomen—really engage that diaphragm.