We had a great time talking about movement and holistic wellness on Native America Calling along with our inspirational friend Acosia Red Elk and others. It's an AWESOME episode - have a listen!
Well For Culture co-founder Chelsey Luger just made an appearance on the number one health and wellness podcast in the world: The Fat Burning Man! Check it out!
"That is the only place where you can find true leaders again -- out of doors. And they will be agile, supple, not only in physical action, but in mind and soul, because they are saturated with fresh air and God’s sunshine. They are flexible. They fit anywhere. They are magnetic." - Dr. Charles Eastman, Ohiyesa
“The effects of diabetes on our Native communities is most often presented in terms of the statistics and not in the direct impacts on individuals and their loved ones,” said San Manuel Chairwoman Lynn Valbuena. “By working with the Awaking the Spirit program on projects like this short documentary, we are showing the Native people behind the numbers and their stories of strength and resilience as well as ways to prevent diabetes.”
Last weekend, the Phoenix Indian Center in collaboration with the Native Wellness Institute hosted a fun day of intertribal games for youth at the Salt River Pima Maricopa Recreation Fields.
The day began with a warm-up of light exercises and dynamic stretching led by Thosh Collins (Akimel O'Odham) and an introduction by coordinator Robert Johnston (Muskogee Creek/Choctaw).
The kids then had the opportunity to try out the Creator's Game (LaCrosse) with a seasoned Navajo instructor who once played college LaCrosse for Princeton. Even though only one of the participants had ever played the game before, everybody enjoyed it and picked up on the game very quickly.
Set up next to the LaCrosse field with targets and a handful of small bows, the kids also had an opportunity to learn archery and basic bow skills from an avid local bow hunter, Amson Collins (Akimel O'Odham) with assistance from Thosh. They loved testing out the bow and learning some of its history and cultural significance. It was very exciting to see their eyes light up with every hit of the target. Shooting the bow and arrow requires hand-eye coordination skills, attention to detail, lessons in safety, patience, and practice. Learning this skill has the ability to initiate a sense of empowerment and pride in the child who is participating. The kids (some as young as 4 years old!) did an excellent job and showed their ability to connect with this longstanding athletic tradition of the people.
Overall, it was a successful day of learning and sharing new athletic skills, and the kids and instructors alike had a great time collaborating on the event. The intertribal games for native youth will persist once a month, for the next 3 months. For more information, contact them at 602-246-6768 or email email@example.com
There is a lot of confusion surrounding the topic of “organic” food. Understanding what “organic” (and other terms associated with natural foods) really means will help you to better choose the safest and healthiest foods for you and your family. It is a complicated topic which would require research into many tangential details to fully understand, but we’ll break down the most important points to alleviate some of this confusion.
Fitness today can seem complicated, to say the least. For many, the idea of working out has moved far beyond a recreational gym session and turned into its own science, its own language, its own technology... its own world. Fitness has never been more sophisticated or engaging.
In some ways, this is a great thing. We should recognize the science behind improving our physical health and take it very seriously. But in other ways, this turn-up in technicality can turn people away from fitness by making it seem too intimidating or scary. In some cases, our ability to measure things like body mass index; our engagement in the social media fitness world; the availability of fitness technology in apps and wristbands; and the incessant marketing of supplements and weight loss schemes can lead to an over-emphasis on looks or numbers while causing us to lose sight of functionality, wellbeing and fun.
I elicited the expert advice of Jessica Barudin (Kwakwaka’wakw), a yoga therapist and founder of Indigenous wellness site CedarAndGold.ca; and Dion Begaye (Dine), a strength and conditioning coach, in order to break down both the good and the bad elements of this technical side of fitness, and talk about how we can approach exercise with a healthy balance in both mind and intention. Here’s what it comes down to:
Be Wary of Appearance-Based Goals
There’s no question that a lot of people’s primary motivation behind fitness training has to do with looks.
“I hear it all the time,” said Dion, “people come in requesting slimmer arms or a thigh gap.”
The idea seems problematic. Shouldn’t we be focusing on how healthy we are, not how we look in the mirror? Ideally, that would be the case, but we have to be honest. We’re human, living in a very superficial world, and we want to feel good about ourselves. There’s a lot of pressure to look a certain way. Let’s try not to blame or judge one another for succumbing to those pressures.
“We all want that,” Dion admitted, “It’s okay to want to have a great body, but at the same time, what good is low body fat if your body can’t functionally move well?”
Jessica also notes the prevalence of appearance-based goals, and while she recognizes the problematic nature, both trainers agree that it’s not always a bad thing.
“People have their goals, and a lot of their own insecurities,” Jessica explained, “If somebody’s desire is to look physically better and that’s something they can commit to, that’s okay.”
The bottom line is this: if looks are what’s motivating you to get to the gym, and if that’s the only thing that can get you to commit to working out, it’s better than nothing. However, it’s important not to get too caught up in all of that. We are all born with unique body types and physiques. Some of us are practically born with a six pack, even if we eat burgers all day. Others will have a tiny back side no matter how many heavy weights we lift. If you are thinking too much about looks, you might be putting too much undue pressure on yourself and losing sight of the really important part of fitness, which has to do with health.
A fit body means that your organs, muscles, and joints are functioning well on the inside, and that’s always more important than how you look on the outside. A fit body means that you can run around, take care of your kids, make it up the stairs without collapsing. A fit body means that you can work, live, play, and do things for yourself and for your family. That’s always more important than looks - try to make that your priority, and you will become more fulfilled on your fitness journey.
Take the Numbers Out of Fitness
How many pounds can you bench? How much do you weigh? How many inches around are your thighs? What’s your body fat percentage? How many calories did you burn according to your Fitbit tracker? How many push-ups can you do?
Numbers, numbers, numbers. We get way too caught up in this and it’s exhausting just to think about.
While it’s important to measure some numbers from time to time, but be careful.
Good measurements to take for your health include monitoring your weight, cholesterol, blood pressure, and glucose levels at the doctor’s office. This type of thing can be done once a year (maybe more often if you are diabetic or have other illnesses), and should be taken into consideration while consulting with a professional to create a fitness and nutrition plan to improve your health.
However, do not get caught up in the day-to-day obsession with losing pounds or inches. Don’t count calories. Don’t worry about the difference between benching five or ten more pounds. Beware of these ego-driven goals, and recognize that those numbers don’t actually matter when it comes to how you feel and perform.
“If you can train your body to be more functional and serve its purpose,” Dion said, “you’ll live a better, longer, healthier and happier life.”
Here’s a suggestion: during your next workout, try not to focus on any numbers at all. Don’t time yourself, don’t pay attention to pounds, don’t watch the clock, and don’t weigh yourself. Just do some challenging exercises until you’re really sweaty and tired, then call it a day. You’ll feel just as good about your workout - maybe better.
There is some value in keeping track of things sometimes, especially if you’re an athlete training toward a certain purpose, but you should also prove to yourself that you don’t need any of those tools to give yourself a good workout. Think about what our ancestors did, how they stayed in shape. They just worked hard and made sure they were healthy enough to do their jobs and take care of others. That’s what we should focus on today, too.
Functional Fitness and Meaningful Movement
“Functional fitness” has become a buzzword in the mainstream strength and conditioning world, but we urge you to keep in mind that the idea of functionality in the indigenous world is a little different.
“Functional fitness is action-oriented,” explained Jessica, “It’s all about getting through our day-to-day lives. We can be more connected to things that are physically demanding, like helping out a neighbor, or being really active with your kids.”
She continues, “Think about movement that’s meaningful. Powwow dancing is a good example. You have to be so agile and light on your feet, you have to be so strong and have a lot of endurance. You can find meaningful movement in yoga, running, or many other activities too.”
So that’s what it all comes down to. Aside from all the science, the technology, and the elevated knowledge that comes with the fitness world today, we have to remember the root of it all. Finding movement that’s meaningful to you can lead to a healthier mind. Being a strong individual leads to being a strong and contributing member of your community. Functional fitness is a means of taking care of your family.
Dion sums it up like this:
“Train your entire body to function well. Train to eliminate muscular imbalances. Train to increase range of motion and mobility. Train to increase stability. Train to build muscle. Do anything that will increase your body’s natural ability to move.”