Posts tagged "let’s move"

About Fitness And Meditation

Diane Gold 2017 Boca Raton World Tai Chi Day

by Diane Gold on April 18, 2016.

Our main essay is an invitation to and details about tai chi and 2017 Boca Raton World Tai Chi Day with Diane Gold.

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Getting Rid Of Nausea – Move It! Move It!

by Diane Gold on Otober 18, 2016.

Today’s issue focuses on getting rid of nausea, a technique I rediscovered by accident.

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The One Step Technique For Imperfect Health

by Diane Gold on August 30, 2016.

Today’s issue focuses on using the one step technique for imperfect health. I get personal.

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Eastern And Western Medicine – The Hole

by Diane Gold on August 23, 2016.

Today’s issue focuses on Eastern And Western Medicine and the HOLE between them that exists because of lack of integration – and how to fix it.

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Tai Chi App

by Diane Gold on April 12, 2016.

Today’s issue focuses on TAI CHI and the upcoming World Tai Chi Day event, which includes Chi Kung.

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Rebirth – She Not Busy Being Born Is Busy Dying

by Diane Gold on March 22, 2016.

It’s doing well Diane Gold. Lovin’ it and grateful.

Today’s issue focuses on rebirth, cathartic experience, becoming new again and again and again. This one was inspired by my dancing for 2 1/2 hours at a 5Rhythms dance workshop.

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Myth Of Meditation – And The Million Dollar Secret

by Diane Gold on March 15, 2016.

Today’s issue focuses on the myth of meditation and my very small but important secret to replace the myth with rock solid evidence. I am proud to share it.

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Party Time – Saying Hello Again – Feeling Good – Out Of Danger

by Diane Gold on March 8, 2016.

It’s doing well Diane Gold, 1000% better than last time I wrote. I wanted to say hello again, thank you for reading my last issue, and let you know I am feeling good. Breathing normally and strong. Still and forever living each moment as it comes. Don’t know why I’m better; don’t know why I was sick. Lovin’ it and grateful.

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Health Care Mistakes: Our Biggest One

by Diane Gold on March 24, 2015.

Our main essay talks about the biggest of health care mistakes and includes a what if scenario to get us thinking.

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Balance In Our Lives

by Diane Gold on March 3, 2015.

Our main essay talks about balance in our lives, which comes from a systematic approach to living.

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5 Ways To Improve Your Health And Mine In 2015

by Diane Gold on January 13, 2015.

Our main essay talks about 5 ways to improve your health and mine. Each of the 5 is its own one minute exercise.

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The Airplane Workout Is Here: Stop In-Flight Clots

by Diane Gold on December 16, 2014.

Our main essay talks about the long awaited book by Diane Gold, The Airplane Workout, which helps in-flight clots and talks about how to prevent them, including one sample exercise from the book for your next flight.

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9 Ways Cacao Can Improve Our Health

by Diane Gold on September 9, 2014.

Our main essay talks about how cacao, the super food, first used by Latin Americans as early as 1400 B.C. E., benefits our health.

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The Habit Of Meditation: The True Mission

by Diane Gold on August 19, 2014.

Our main essay talks about the habit of meditation and what it truly does for us.

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Move Over Botox, Exercise To Rejuvenate Skin

by Diane Gold on Apr. 22, 2014.

Our main essay is about how exercise can rejuvenate the skin. It includes comment about injectable face fillers.

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7 Reasons For Workout Burnout: Then Do Tai Chi

by Diane Gold on Apr. 15, 2014.

Our main essay is about workout burnout and how doing tai chi avoids it.

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How Slouching Destroys Health

by Diane Gold on Mar. 18, 2014.

This week’s main essay is about how slouching really destroys our health. Who knew?

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Healthy Eating: Why Does The U.S. Fall Behind?

by Diane Gold on Jan. 28, 2014.

Our main essay talks about the United States is not number one in healthy eating and why.

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Habits In Medical Care-Part 3: Ready For Change?

by Diane Gold on Jan. 14, 2014.

Our main essay is the third installment of habits in medical care.

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How Personal Development Can Change The World

by Diane Gold on Jan. 7, 2014.

This week, our main essay talks about personal development and how it can change the world.

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Best Ab Exercise In 30 Seconds Or Less

by Diane Gold on Dec. 10, 2013.

This week, our main essay is a less than one minute exercise, in itself, along with an explanation about how to avoid injury during training.

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6 Great Reasons For Plant-Based Nutrition

by Diane Gold on Nov. 5, 2013.

This week, our main essay gives 6 valid reasons to consider plant-based nutrition.

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The Habit Of Gratitude And 100 Ways To Feel It

by Diane Gold on Oct. 22, 2013.

This week we are publishing our 100th Issue, which means we are celebrating our Second Anniversary. Therefore, we have a special main essay which is a list of 100 things that may make us feel gratitude.

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Demystifying Traditional Chinese Medicine

by Diane Gold on Sept. 16, 2013.

This week, we bring you the highlights of our interview with George Love, Doctor Of Oriental Medicine who demystifies it for all of us.

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Habits In Medical Care: Part One – What Certificate Is That?

by Diane Gold on June 3, 2013.

This week, our main article focuses on habits obtained regarding medical care.

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Guru, Master & Mentor: Are You In The Habit Of Verifying The Title?

by Diane Gold on Apr. 29, 2013.

This week, our main article focuses on the use of the words “guru, master and mentor.”

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Tai Chi, Walking & Other Fitness Training:Turning Exercise Into Habit

by Diane Gold on Apr. 22, 2013.

This week, our main article focuses on fitness exercises and how we train them. Tai chi is first in the title in honor of World Tai Chi Day, Saturday.

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What Martial Art … Helps Change A Habit?

by Diane Gold on Apr. 1, 2013.

This week, our main article focuses on tai chi and how tai chi principle can help change a habit.

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Martial Arts Of The Mind

by Diane Gold on Mar. 25, 2013.

This week, our main article is about martial arts of the mind. This article transpired as a discussion for a kung fu student who needed to understand that the physical exercises are the tools for the accomplishments of the mind. This article is a reminder of that truth.

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Change A Habit: How The Health Care System Has Taught Us Bad Habits

by Diane Gold on Mar. 18, 2013.

This week, our main article is about how the U.S. Health Care System has led us to need to Change A Habit.

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Sprouts: 7 Reasons Why. With Commentary By Jason McCobb, aka Farmer Jay

by Diane Gold on Mar. 11, 2013.

This week, our main article is about sprouting, with guidance from Farmer Jay of Farmer-Jay-Pure-Organics.

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Juicing At Home vs. Juice From The Health Food Store

by Diane Gold on Jan. 21, 2012.

This week, we talk about juicing, the pros and cons to juicing at home vs. the health food store. We also define organic vs. natural vs. vegan.

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Dancing For Weight Loss: A Fun Way To Firm It, Move It, Remove It

by Diane Gold on Nov. 26, 2012.

This week’s main article is about using dancing for weight loss with 5 action steps from which to choose.

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Fitness By Influence: How To Motivate At Home Fitness By Example

by Diane Gold on April 30, 2012.

Our main essay talks about how we can be the example our daughters need: in fitness and in health.

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Tai Chi: How Tai Chi Can Position Us To Change The World

by Diane Gold on April 23, 2012.

Because World Tai Chi And Chi Kung Day is this coming Saturday, April 28, our main article talks about its true purpose, and, more than that, the real mission of doing tai chi. This is an impactful subject, and comments are requested.

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The Power Of Silence: 5 Ways That Silence Can Be Achieved

by Diane Gold on April 9, 2012.

In In this issue, we will talk about The Power Of Silence and how we can use it to improve ourselves and help others.

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Tai Chi For Weight Loss: Preparing Yourself For Your Journey With Weight

by Diane Gold on March 5, 2012.

I am happy to bring you a discussion about one of the most impactful studies of my life. that of Tai Chi. Our main article talks about how this is a wonderful tool for weight loss in so many ways.

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Let’s Move, Even When It’s Hard

by Diane Gold on December 26, 2011.

Let’s Move, Even When It’s Hard, stresses the importance of moving every day. It includes a few easy 30 second movements that we can do in bed, in the bathroom, in the kitchen, in our chair. I remember when John F. Kennedy started his physical education program in all schools. And today, Michelle Obama has her program, which emphasizes how crucial and how much fun it is to put movement in our lives, starting when we are young.

Also in this issue…

Meditation For Weight Loss

by Diane Gold on December 12, 2011.

In our main essay, we talk about how meditation is a great method for weight loss and the principles of simplicity, daily time out and relaxation.

The action steps are a full meditation method in itself.
Also in this issue…

Let’s Move: Even When It’s Really Hard


by Diane Gold

When it’s hard to move because you weigh too much, so many enjoyable activities become dark, cumbersome burdens that have bad feelings attached to them. And we usually carry these feelings alone because other people might not feel the same way.

I remember when I was at NYU. There was a time that I was 30 pounds heavier than I am now. It was probably the ricotta cheese in my lacto-vegetarian diet or the melted cheese on the pasta and sitting and practicing piano and then eating, definitely.

ScaleI know that’s not a serious amount of weight compared to other people, but that was my burden and a lot of trouble for me. Every morning, I would sit up on my piece of foam (no bed in those days) and hold my gut to see how my weight was doing. Since that was the first place weight settled on me, I wanted to know how much excess I had immediately upon awakening. I would be able to calculate right away where I was, and, maybe, tiptoe over to the scale in my studio apartment and weigh in. I always knew that the day had a gray cloud over it when I woke up and had that gut, but I went about my day of getting my music therapy training, just the same.

It’s important to remember, as moms of overweight girls or as anyone who knows anyone in this situation, regular activities are not so regular to everyone. The simplest thing in our lives might be a monumental chore in another’s.

Picture our height as five foot six inches, we weight 120 pounds and are in decent overall health. We go to run across the street because we see a friend, we get into a car, jump rope, go dancing. None of these activities trouble us; each is part of a very average day.

Now, let’s picture we are that same five foot six inches, but our 230 pounds changes the way we move, the way we think, the way we feel physically and the way we look at our day. We aren’t going to be as happy to move around because there’s more of us to move, because people may look at us in judgment, because our balance is off. So, not only do we favor activities that don’t require moving, but we don’t have the same energetic will to be out and about and we don’t expend enough energy to balance what we eat. And we’d rather have a companion snack while we are sitting at the computer than go running.

Some of us really don’t like exercise. We’d rather read or write a book, play a game online or watch entertainment. Fond memories of Ma, who would rather have gone to a Broadway play or a ballet than go dancing, come to mind. She would always take a book over a sport, and she did. She did go for walks when she married my stepfather because walks were romantic.

She did one thing every morning that added value to her life. She always did her bed exercises: situps and a few stretches, every morning, from I’m not sure when to her last year of 83. This movement, though done in bed, made a huge difference in her quality of life and her health. She was never sick one day in her life until her last year, which was a mostly peaceful passing. (Shout out to Gertrude!)

Let’s get back to how easy it is to sit in one place and “go to school.” During high school, we may be (or will soon be) in “blended education,” where part of our public schooling is done in a face-to-face classroom, another part online, another part done through mobile events.

Girl At ComputerIn all three settings, some students are very much connected with fellow students through electronic messaging, electronic tracking of friends’ physical whereabouts through standard phone apps that identify of their friends; others of us try to be invisible in school, hibernate in our homes, only showing our head when we have study groups or meetings by webcam, even while getting college degrees or running full time careers.

The blessing to the new learning is we don’t have to bother getting dressed to learn or to talk to people. We don’t have to travel, and we save time, money and energy by staying home. The down side, obviously, is two-fold. Our social skills do not have to develop. More than this and the all-time favorite for people who are uncomfortable in their own skin is they don’t have to MOVE.

The same is true with running a career from the home. Our interactions are very different from the face-to-face method, and we could lead our lives from home, never learning the nuances of actual social interaction.

When we are home, whether we are studying, working, creating, hiding or vegging out; we don’t get the natural exercise we get if we go out to school or work. We don’t pass the mailbox; we probably don’t pull our own weeds. We don’t hunt for our food – well, most of us don’t, in modern society. We don’t have to run for a bus or even get in our car. Our bodies literally stagnate.

We don’t have to move to shop. We push a button, for the most part, and go shopping from our chair or bed. We click a remote and get a video streamed to us. We can opt for a job where we do the work online, never see our co-workers or are a solopreneur, stay invisible and cut the need to move. Except that, to be in good health, we have to move.

So whether we don’t like exercise or it doesn’t like us, there are tons of ways we can slowly but surely, almost secretly from ourselves, without our knowing it, start to move when we do our daily life, even if we go from bed to shower to chair to video screening couch to chair and back to bed.

Even if we go from bed to the bathroom to the couch, if we add one little itsy, bitsy thing; we will happier, we will feel endorphins filling our body with life, we will be more vigorous, we will be more vital, our muscles will get toned, our blood will circulate more, our bones and tendons will become more pliable, our brain function will increase and we will move toward balancing our weight.

Here’s what to do:

1) Before you sit up in bed for the first time of the day, wiggle your toes 9X. If you like, do one foot at a time so that you can concentrate on the action. This will stimulate the brain and tell it to wake up and have a good day.

2) As you sit up in bed to get up, we sometimes stretch. So, lift the arms high over your head. Keep them up. Tip over to the L like a teapot. Then tip over to the R like a teapot, a few seconds on each side. This will wake up your digestive tract so you can eat.

3) When you are in the bathroom sitting on the throne (toilet seat), put your feet flat on the floor. Put your palms on your lower stomach and rock forward with the feet on the floor 9 X, without moving from the hips down. This will relax your lower intestine, good for the throne. It will also tighten your abs a teensy bit. Be careful not to break your toilet seat. If it is too fragile, you can do this one in the chair.

4) Every time you walk from the bathroom to the kitchen (or from the bathroom or kitchen to anywhere, if you like it), put your hands on your hips as if you are a model walking down a fashion runway. Straight back, regal walk, relaxed chin. This will make you feel good, will strengthen your back and solidify good posture.

5) When  you get to the kitchen; bend, cut, stir, mix, serve and eat with the same “runway” posture. This will remind you that you are regal. It also helps with digestion.

6) Sitting in your chair, with hands on your desk, computer keys or (if you are typing on your phone or not at all) hands on upper thighs, elbows against body, without moving hips or below; rotate L shoulder to the rear, then R shoulder to the rear, 9X, alternating (that’s L, R, L, R, L, R, L, R, L, R, L, R, L, R, L, R, L, R).  Good for moving your organs around and your sides.

That’s it.

Should you do these movements when you go out? Whichever of these help you and feel good to you are what you should do wherever you are. If you like the chair exercise and you’re at the mall, take a seat and do the exercise. It will take about 6 seconds. No one is watching you.

SignOr, if someone is looking, waving is always good. Then, get up and continue along your way. As a reminder, put a tiny sign on the wall near your feet in the bedroom, across from wherever you look in the bathroom, by the bathroom exit, in the kitchen, at your chair and, definitely, on your phone.



There is so much media about the benefit of cumulative work, the story of how Aesop’s tortoise beat the hare through persistent work, how Aesop’s lion was saved by a wee mouse. In the same way, when we move a little on a consistent basis; we do so much to save our heart, our mind, our body and our social life. Do not worry, if you are not interested in trying one or all of these moves. Keep them in the back of your mind for a rainy day. The time will come.

Let me know if these exercises are enlivening should you try them. They may seem too small to bother with. However, after over thirty years of working in recreation, education and martial arts; I have seen how just taking one step gets you ready for the next.


Please leave your comments below. Email us at 1 [at] warriorsofweight [dot] com.


Diane Gold, Founder of Warriors of Weight, Moms For Healthy Daughters, is a mentor in tai chi, kung fu and meditation, a music pro and stress expert and a dedicated mom. She has dedicated her life to helping people reach out for their goals and realize their own vision. She says, “It takes only one step to change your entire life.”