INDIA'S 1,000 YEAR-OLD HEAD & NECK MASSAGE
NOW OFFERED AT CWSS
Indian Massage uses deep kneading and compression
movements over the neck, shoulder and scalp areas. Pressure points on
the face are gently stimulated. This ancient proven technique helps
increase joint mobility and flexibility in the neck and shoulders,
improves blood circulation and lymphatic flow, frees knots of muscular
tension, relaxes connective tissue, and aids in the elimination of
accumulated toxins and waste products.
Aline Silberg is a certified massage therapist who has
practiced 4 years and offers 12 different kinds of massages at CWSS. She
is available on Wednesdays and Saturdays and some evenings by
appointment. Aline is very passionate about healing people. Her
philosophy is to provide outstanding treatments that are Mind/Body
connected using customized techniques with personable positive coaching
in a warm and relaxing atmosphere.
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Mediterranean Lentil Salad
By Fern Bogot
This Lentil salad provides you with a wealth of health-promoting vitamins and minerals.
*3/4 cup dried green lentils (you want to end up with 2 cups cooked)
*2 cups water
*3 oz canned/jar roasted bell peppers, chopped
*(2 TBS finely minced onion - optional)
*2 medium cloves garlic, pressed
*1/2 cup chopped fresh basil
*(1/3 cup coarsely chopped walnuts - optional)
*3 TBS balsamic vinegar
*2 TBS extra virgin olive oil
*Salt and cracked black pepper to taste
Directions:
1. If cooking lentils from scratch: Wash lentils, remove any foreign matter, and drain.
2. Combine lentils and 2 cups lightly salted water in medium saucepan. Bring to a boil.
Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don't get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.
3. Or, open box of Trader Joe's already-cooked lentils (which will give you +/-3 cups lentils).
4. Mince onion, if using, and press garlic.
5. Place lentils in a bowl and add chopped peppers, (onion), garlic, basil, (walnuts), vinegar and 2 TBS olive oil. Season with salt and pepper to taste. Marinate for at least 1 hour before serving.
6. Toss dandelion or arugula with 2 TBS olive oil, 1 TBS lemon juice, salt and pepper. Serve on plate with lentils.
Serves 6
Fern Bogot is a Chicago-based Health Counselor and para-professional chef. She helps people eat and cook smarter through individual and group classes, tours, outings and food adventures. She has university degrees in Linguistics and Arts Management, but is proudest of her culinary degree from Kendall College and her nutrition certificate from the Institute for Integrative Nutrition.
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CITYWIDESUPERSLOW
1901 N. Clybourn Ave. Suite201
Chicago, IL 60614
773-281-SLOW www.citywidesuperslow.com
SEND COMMENTS TO:
info@citywidesuperslow.com
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4 COMPONENTS TO EXERCISE By Keith Morton
CWSS Partner
For exercise to be worthwhile and productive, we at CWSS believe it needs to incorporate 4 components. Exercise should be:
1) Brief-The shortest amount of time to create stimulus; then no more.
2) Intense-Hard enough to stimulate the muscle response
3) Infrequent-Another way of saying "now rest"
4) Safe-Exercise must not cross the line from being healthy to creating injuries.
Each one is worthy of it's own piece. Lets start with the first.
Brief. This means that productive exercise should be done in a very short amount of time. How much? Generally 10-25 minutes. How can this be? We are continually advised to "exercise" 30-60 minutes, minimum, on a daily basis. The conventional mindset says "some is good; more is better". We at CWSS don't agree. Rather than emphasize quantity, we believe in quality. In order for exercise to be productive, it must do what I call "good damage". That means the muscles need to be deeply inroaded, then they need a number of days to recover. This does not take much time.
Here's an example. Lets say I'm sitting at my desk. I grab my pen and I curl it in each arm 200 times. Certainly I went through the motion of raising and lowering my arm. Certainly I invested time. I might even be a little tired. But what did I accomplish? Will my muscles need to heal and come back stronger the next time? The obvious answer is no. This is the reason so many people that we meet for the first time are so de-conditioned. Many spend hours and hours walking; parking there car farther away; taking the stairs...etc.
Finally, it's germane to quote the High Intensity Training guru Doug McGuff. In his books he talks about the "Dose Response relationship". The parallel is the use of antibiotics to cure an infection. The doctor says take this pill once a day for X number of days. He doesn't say "hmmm since this works so well take them all today".
Exercise requires a DOSE then the other three components, Intensity, Infrequency, Safety, to be discussed in subsequent newsletters.
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Working Stronger
By Theresa Snyder
CWSS Partner
If you don't like "The Gym" but are successful in other areas of your life, and understand that strength training is one of the most important things you can do for yourself, especially as you age, think about your SuperSlow workout as the time in your week when you are an elite performer working with your coach towards your goal.
There are several methodologies which have been scientifically proven to be the basis of increased performance in both sporting and business environments at the University of Cambridge. A couple of the areas of study include: Unconscious Attention and Cognitive Auto-Suggestion.
Unconscious Attention is a level of attention - effectively pure attention - where the entire mind is taken up; not unlike what we ask you to do when working out at CityWide. In sports psychology, this is referred to as 'the zone' or 'the flow state.' The most successful humans in all fields of endeavor utilize this state of mind. They are so passionately immersed in the positive dynamics of their goals, that they continually receive massive releases of power, insights and awareness to consistently bring about extraordinary levels of performance.
The essence of Cognitive Auto-Suggestion is that by repeating words or images as self-suggestion to the subconscious mind, one can condition the mind, and then the conditioned mind will produce an autogenic command when required. Try it before your workout. Visualize yourself on the Assisted Chin machine doing a 20 second rep...see yourself confidently lowering your body down inch by inch, mentally preparing for the smooth, slow turn at the bottom and just as slowly continuing on up to complete the rep as if you had been practicing this exercise your entire life and had mastered every inch of the challenge. Or, repeat, "I am strong" several times over and over before you begin your workout.
The latest developments in this field from leading experts such as Paul Wheelan at the University of Wisconsin and the Brown Foundation for Human Neuroimaging have proven that we are only conscious of 5% of our cognitive activity. Actively work on increasing your awareness and focus when training and see if your performance improves. See if you can stay in "the zone" for your entire workout.
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