To help you prepare for class. here’s some fabulous you tube clips. Whitney Houston truly was an amazing singer, I also LOVE the spirit of the “amateur” latter 2 clips, simply amazing.
Click HERE to see full play list of our Whitney Houston Nia class experience
I LOVE how our 4 person Far Infrared Sauna at Soma Ranch makes me feel.
10 minutes in the sauna:
I hear it even improves cardiovascular conditioning and contributes to weight loss!
Morning, after workouts and before bed each have their own benefits:
First thing: I love the meditation benefits of spending 10 minutes of quiet time in the sauna
After workout: I’m amazed at how wonderfully more flexible I feel by finishing my workout with 10 minutes in the sauna. Our sauna has a timer so I set it to come on and be ready for when I get home from Nia. Then relax and BREATHE in the sauna for 10 minutes before heading for the shower.
Before Bed: I love how relaxed, warm and cozy I feel enjoying a sauna before heading for bed.
Check out Dr. Mercola below.. he talks about Saunas, their benefits and shares why it is physiologically beneficial to sauna before sleep.
Feel free to contact us if you’d like more information or deciding which size!
i.e. we’ve done the leg work/extensive research: Yes -
we love them :-) and the sauna!
enjoy this video from Dr. Mercola and let me know what you think
Interested in purchasing a Sauna?
I recommend High Tech Health:
www.hightechhealth.com
email emilyl@hightechhealth.com for more information
High Tech Health provide 1,2,3 and 4 seater Saunas.
The Sauna is very economical, it costs less than 20c to run for an hour!
The Sauna comes in a kit (6 panels: walls, floor, ceiling and heating panels)
Joe and I had the sauna fully assembled within 20 minutes.
The pieces just click together (i.e.you can easily take it with you if you move!)
One of the features I personally like the most is there’s an iPod connection.
We get to enjoy music and I sometimes work on my Nia routines!
yes! I set up my lap top on a chair outside the glass door and a listen/view from the pleasure of my sauna!
If you’d like read more click HERE for a fabulous Newsletter that shares much more about the benefits of owning a sauna.
Soma Ranch Logo
Have you noticed how the symbol for 11 (2 bars and a dot) looks very similar to the Soma Ranch Logo? It’s a cool story; When we were creating the name, image and branding for Soma Ranch, my web designer requested I NOT be involved in the development. Instead he requested after the initial decision that Soma Ranch was the name and a few details like we wanted the ranch to be green, full of heart, balanced, vibrant, welcoming and fun.
Soma Ranch Studio Bell
6 weeks later the web site was presented. I exclaimed “why did you put symbol 11 in the logo?” The web designer) replied “what’s that?”
Jean Marie and Elaine (super duo designers) developed the logo from our studio bell. I love the shape of the bell. Look how it’s like someone dancing for joy (head, arms and legs), leaping over the “skirt” of the bell.
The logo represents
the head (dot) arms (first bar) and legs (second bar)
Soma “of the Body”
The dot + 2 bars represents
Joe, Helen and our daughter, Liliana = a small family business
my faith (Christian): the Father, the Son and the Holy Spirit.
The logo reflects
symmetry with 2 lines and 2 circles (one small inside, one big outside)
my love for simple, clean, Zen design.
2 circles (small and big) represent yin and yang.
The color green
represents our ranch (green, nature, do our best to recycle, reuse etc)
radiates the heart chakra (we have our heart and souls in this business)
happens to be Helen’s favorite color and the color of her eyes (personal)
Terry Family
The amazing design duo didn’t know 2 bars + a dot = 11. They didn’t intentionally select the number 11 to be the logo.
Principle #11 in the Nia White belt is “Creating a Sacred Livelihood”
Joe and I feel Soma Ranch is a physical manifestation of how we have created our sacred livelihood together.
How perfectly magical our logo is all of the above.
We LOVE it - and hope you do too.
I LOVE to drink a big glass of red wine in the evening.
My body and my mind prefer me to be alcohol free.
We came up with a compromise that I enjoy drinking and my body mind AND emotions thrive on:
Looks like a Merlot
Tastes curious
Alkalizes my body, keeps my mind sharp and balances my emotions.
(a great potion to help PMS)
Going to a party and want to be healthy happily alcohol free?
Here’s my trick…
Thank you Soma Ranch Friends for a fabulous 4th year. We invite you to book early for 2014, relax AND enjoy credits during your stay! In turn we’ll have fun planning accordingly for your visit at Soma Ranch.
Book Accommodation for a 2014 Soma Ranch event/training by Dec 30 & receive:
$100 gift credit with Week Booking (staring at $400)
$50 gift credit with Weekend Booking (starting at $200)
$50 gift credit with Blue Electric Storm Retreat Booking
$50 gift credit with Soma Summit Retreat Booking
Use credit for clothing, books, cards, skin care, snacks, kombucha, foot detox, reflexology and massage at Soma Ranch during your stay.
If you have already booked a stay at Soma Ranch for 2014 you automatically have already received the gift!
The key to enhanced and vibrant health is restoring and maintaining your inner ecosystem. And key to creating that healthy inner ecosystem is promoting your intestinal microflora, the organisms that help your body defend against disease-causing bacteria, viruses, yeast and other dangerous invaders.
By far, one of the most beneficial “edible tools” to promote this intestinal microflora are:
Cultured vegetables
Young coconut kefir (CocoBiotic)
Joe and I used to make young coconut kefir, buying the coconuts at Fiesta, drilling holes, using several electric tools to cut and open the coconuts to get the milk. Only to find discrepancy between the quality of each batch resulting in lots of wasted matter, time and money.
CocoBitoci is a premier beverage in the Body Ecology probiotic line, it combines the best of both worlds. A naturally-fermented drink made from wild-crafted, young green coconuts… plus a savvy blend of synergistic probiotics.
Best of all, you can enjoy this fresh and delicious beverage anytime, anywhere… and without any work! Coco-Biotic is also great for travel. Its ready to go when you are.
Light and refreshing, this sensational probiotic beverage has been getting rave advance reviews from attendees at trade shows.
Benefits include:
Vitality Green is a green powder I enjoy every Day.
Unlike most other green drinks I find it smooth and quite palatable to drink.
FYI when drinking a green drink add with water rather than juice.
Juice is acidic and counteracts the alkalizing benefits of the green drink.
Many green drinks have spiralina added, body ecology adds FERMENTED spiralina which is far more gentle on the gut.
When I travel I take an empty Kombucha bottle with 2 tablespoons of Vitality Green.
On the plane I ask the attendant to fill with water.
This helps me avoid the airline food AND enjoy my green drink.
Vitality Green is $44.95.
One container lasts 30 days (when you have 2 scoops a day).
Available at Soma Ranch and Niamoves.
Also can be bought on line at www.BodyEcology.com
What makes Vitality SuperGreen different from all the other green drinks on the market today? Why is ours so special? With a unique focus on nourishing the inner ecosystem, this very alkalizing formula, especially created by Donna Gates, will soothe and help rebuild the lining of your intestines.
Broccoli water has become my standard for many wellness situations:
How to make Broccoli Water:
I often make a big batch, keep it warm on the stove and draw a mug about once an hour.
Years ago, I was going through a particularly tough time, with high stress, deep grief and chronic back pain. My healer recommended I take a bath with a cup of apple cider vinegar and 8 - 15 drops of Wintergreen aromatherapy. She shared this was great for helping relieve tension and allows tension in the emotional body to be released. I dipped my toe in the water and immediately felt a response. This remedy has become a staple in my “medicine bag”.
Skin Brushing amazing, simple, quick, easy, affective and CHEAP way of detoxing which appears to be under utilized by most.
Our skin is the largest organ of the body.
Simply brushing before you get in the shower can have a phenomenal affect on your skin, wellness and energy levels.
For about $20 it’s a very reasonable investment in your health.
How to brush:
Here’s a good video to give you more of an idea of what, how and why to brush.
http://greensmoothiegirl.com/articles/healthy-habits/skin-brushing/
Home made soups are a fabulous fast food! Here’s how:
At Soma Ranch we use recipes from the Body Ecology Diet book.
Now here’s the best news… as well as tasting great you save time…
Taking a soup out the night before to easily defrost and reheat.
Soups are excellent as sauces - e.g. mix with quinoa pasta for a yummy twist on mac and cheese.
When a friend isn’t feeling well home made soup is an amazing thoughtful gift.
POOF! a thoughtful gift that may be remembered for a lifetime that took minutes to prepare.
My favorite is “Lima Bean Soup”. Joe serves it as “This is your new favorite soup” when guests ask what the soup of the day is, guests then share how great the mystery soup tastes then exclaim surprise when they learn it’s lima bean.
Summary - don’t be put off if you think you don’t like lima beans, this soup is tasty, nourishing and super yummy.
Another Favorite is Claire’s Creamy Cauliflower Soup Recipe:
Ingredients (Makes 6 to 8 servings)
1 large head cauliflower, washed and cut into chunks
2 medium to large carrots, grated
1 large onion, chopped
1 large clove pressed garlic
1 teaspoon (or to taste) curry powder
Celtic Sea Salt to taste
1 tablespoon coconut oil
1 tablespoon ghee (clarified butter)
Approximately 1/4 cup finely chopped parsley
To read more about the diet, food combining and how to make beans work in your diet check out
Principles of Food Combining
Cultured Veggies are a main contribution to the Body Ecology Diet. A way of eating that promotes balance between raw, cooked and fermented vegetables and optimizes the healthy flora of the gut to allow us to think, feel and look better!
I’ve been following the Body Ecology Diet for over 10 years. One of the principles is 80/20. I now say I am 80% on the diet and 20% not. This allows me to maintain a high level of energy while being able to eat with family and friends without feeling like I’m a freak!
My husband Joe has perfected the art of cultured veggies.
In summary:
Joe makes batches for friends and sells jars for $20.
The main mix we use and call “Joe’s finest” includes:
from this batch we add:
Cultured Veggies can last a long time. (Joe made a batch when in the UK. Mum and Dad would bring me a jar each time I came over for a training, I enjoyed the veggies for 3+ years!)
Cultured Veggies are chocka full of vitamins and healthy bacteria.
(I can’t remember the last time I had a cold!)
A tablespoon (like a relish) with each meal can help keep you healthy
(Captain Cook was renowned for keeping scurvy at bay by feeding all the sailors cultured veggies on their voyages)
here’s more information from the Body Ecology Web site:
I love fresh veggies however I can’t stand getting dirt under my finger nails.
Gardening up until now has appeared to be a LOT of work.
I now feel like a pampered gardener reaping the benefits of our Tower Garden.
Ordering the Tower Garden and seedlings was a pleasurable breeze.
Joe and I had fun constructing the tower (less than 20 min!)
Planting seeds was simple, easy and CLEAN (less than 30 min!)
5 weeks later look at how much our seedlings have grown and how wonderful they look.
Joe and I are having fun with our Tower Garden. My problem is I’m addicted to going out and checking on the progress! So much joy and fascination! - I think every school should have a Tower Garden. Here’s the main questions folks are asking us. I highly recommend you consider getting one. It’s a perfect time/season to start your garden. Let us know how we may help more.
1. How does it work?
The bottom of the Tower Garden is filled with water. Every 20 minutes water (with nutrients) pumps through the system. (an added bonus I didn’t expect is the tower sounds like a water fall)
2. What is growing?
We have 28 plants growing:
| Greens | Arugula, Swiss Chard, Kale, Red Russian Kale |
| Lettuce | Bibb, Romaine, Spicy Mix, Red Crisp, Spring Mix |
| Tomatos | Goliath, Washington Cherry |
| Herbs | Basil, Chives, Oregano, Dill, Parsley |
| Salad | Red Bell Pepper, Cucumber, Celery |
| Squash | Eggplant,Zucchini,Yellow Squash |
| Beans | Green Beans, Sugar Snap Peas |
We bought seedlings from http://www.livingtowerseedlings.com/ you can grow from seed, buy from a local store. To optimize our first attempt, for speed, ease, reliability and fun we ordered on line. It was an awesome experience, super quick, easy and pleasurable.
3. What kind of maintenance?
The Towers’needs are few and simple: Needs to be plugged in, then check PH, add water and nutrients once a week.
4. When will veggies be ready?
Some friends thought the Tower Garden was simply growing seedlings ready to plant. NO! the https://ht64608.towergarden.com provides excellent water, nutrients and structure for Veggies to be fully grown in 5 - 8 weeks!
5. How much does it yield?
The plants keep growing/producing for MONTHS. For example with the lettuce we take the outer leaves off (rather than pulling the whole plant)and the plant keeps growing more leaves.
6. What can you grow?
Almost all vegetables (unless they grow underground like potatoes), herbs, most fruit (except those who grow on trees!) and even Flowers!
7. How much did it cost?
The regular tower costs $500, we also bought wheels and an extension tower.
8. Can I grow in doors?
Yes! we have friends in Colorado who have already brought their tower indoors for the winter. We cover ours over night if we hear it’s going to be cold and wheel it inside the garage if there’s an overnight freeze warning.
9. How can I buy one?
Super simple, takes less than 5 minutes! Click HERE. Call or email us if you’d like us to help you process your order.
| Common statement: | wow! that’s expensive isn’t it? |
| My response: | no! it’s an investment! |
| Cost of Tower: | $500 |
| Cost of seedlings: | $40 |
When our veggies are grown we plan to eat 100% off the tower daily.
Spend $50 a week on organic veggies the table is paid for in 11 weeks.
Continue to enjoy fresh, convenient, yummy veggies, for years!
I’m so WHOPPING excited about a “new skill to me” I discovered on my own website! Some one asked for my Whitney Houston Play list. I knew I’d listed lots of play lists and information about Adapted Nia Routines on my blog and have wanted to create some easy way for folks to find them rather than flipping through the many blog entries. This evening I discovered the way! my search button on the front page. DAH! Simply entered “routine” and 30 references popped up. I think this link takes you there directly - enjoy /display/Search?moduleId=12236317&searchQuery=routine
Joe and I are SUPER excited about our Tower Garden. In my opinion EveryBody needs one. Look how much our plants have grown in 2 weeks and how beautiful they are. We’re saving money and time. It will help us be even more healthy. We’ll soon be enjoying fresh vibrant veggies from tower to table every day!
Something I didn’t expect was the lovely waterfall sound we now have in our back garden. All we are doing is keeping the unit plugged, every 20 minutes the water pumps nutrients through the system and watch the plants grow. No watering, weeding or attention needed. My main problem is retraining myself on popping out to see the progress. It’s so fast it’s addictive.
I’m following this devotional for 7 days. Would you like to join me we’ll be full of gratitude by Thanksgiving. It’s Christian based however I think it works for everyBody.
A Week of Thanksgiving
Nancy Leigh DeMoss:
Revive Our Hearts
God’s Word teaches that thankfulness ought to be a way of life. However, it is easy for discontentment, murmuring, complaining, criticizing, or even bitterness to displace the “attitude of gratitude.” Cultivating a thankful heart will result in speaking thankful words. We all need periodic reminders to be thankful, and, for most of us, developing the habit of thankfulness may require some practice! Here are some practical suggestions for devoting one week to practicing thankfulness.
Day 1
Every chapter in the book of Colossians has at least one reference to thankfulness. Read the following verses and jot down a thought that stands out to you (Colossians 1:3Colossians 1:3, Colossians 1:12; Colossians 2:7; Colossians 3:15, Colossians 3:17; Colossians 4:2).
Someone has defined gratitude as “learning to recognize and express appreciation for the benefits which I have received from God and others.” Try to memorize this definition today, and review it at least once each day this week.
Day 2
Before we can express our gratitude, we must take time to recognize and identify specific blessings we have received from God and others. Make a list of all material and spiritual blessings you can think of that you have received from the Lord. Then stop, thank God for each item on your list.
Day 3
Today, focus on expressing gratitude to and for your family members. Make a list of each member of your family (mate, parents, children, brothers, sisters, etc.). Then next to each name, write one quality about their life for which you are particularly grateful.
Take time to thank God for each member of the family He has given you. Then pick three individuals from your list to whom you can express gratitude today, either in person, by phone, or by means of a note. (You may want to express gratitude to someone on your list who has been especially difficult to love!)
Day 4
Make a list of other individuals who have blessed or touched your life in some way. You may want to include pastors, teachers, friends, business associates, neighbors, authors, leaders of Christian ministries, etc. As you write each name, ask yourself, “Have I ever thanked that person for the way God has used him/her in my life?” Put a check mark next to each individual to whom you have expressed gratitude.
Day 5
Call or write three people on the list you made yesterday, to express your gratitude for their influence and ministry in your life.
Day 6
Paul instructed the Ephesian believers to “give thanks always for all things …” (Ephesians 5:20).
One man of God told of meditating on this verse while he was brushing his teeth one morning. He was challenged by the thought of thanking God for everything! He said, “I began by thanking God for my toothbrush. Then I thanked Him for the toothpaste. Then I realized that I had never thanked God for my teeth!” He went on to ask this probing question: “If tomorrow’s supply depended on today’s thanksgiving, how much would I have tomorrow?”
As you go through this day, try to consciously thank God for all things … small things and big things!
Day 7
As you have been focusing on thankfulness, have you found some people, items, or circumstances for which it is not easy to be thankful?
Make a list of past or present circumstances, events, trials, or relationships for which you may never have given thanks. Then, as an expression of faith and an exercise of obedience, say, “Lord, I choose to give You thanks for ________ and ________, which You may never give me the privilege of understanding.” In so doing, you will be acknowledging that God is the “Blessed Controller” of everything that touches your life, and that you trust Him and His sovereign choices for your life.
Now that you’ve spent a week focusing on gratitude, we’d like to challenge you to make a lifetime habit of giving thanks. In fact, you’ll discover that the whole world looks different, when you learn to see it through eyes of thankfulness!
© Revive Our Hearts. Taken from The Attitude of Gratitude by Nancy Leigh DeMoss. Used with permission. www.reviveourhearts.com
“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.”
- Melody Beattie
Psalm 95:2-3 (NIV)
Let us come before him with thanksgiving and extol him with music and song. For the LORD is the great God, the great King above all gods.
Frieda Fox (a stellar Nia fan) shared how she’s enjoying and benefiting for the daily Natural Time updates….
“I am a Red Galactic Dragon this is my signature…
kin 21: Red Galactic Dragon
I Harmonize in order to Nurture
Modeling Being
I seal the Input of Birth
With the Galactic tone of Integrity
I am guided by the power of Life Force
On Wed I had fun playing with Nurturing Myself while nurturing my work, family, community etc. Several times I made choices to do what was right for me rather than running around madly trying to “nurture” others when the timing wasn’t right. Including myself is to me part of Integrity which is also part of my signature.
On today, White Solar Wind, a portal day, I’ll share that on every portal day I now write on that day’s to-do list, “Portal to Power for ____” and then I pick one or more of the key words for the day. Like today is “Portal to Power for Intention” for me. This helps me focus on the “portal” and not the “pot hole” if you know what I mean!
I am really enjoying your messages. You had suggested this as a time of clearing out, completing, redefining etc. So far I’ve cleaned and organized our front room which held the kitty family this summer; cleared a corner of the kitchen that had become a catch-all; gently lured a large feral tomcat into an enclosure with rotisserie chicken and got him neutered - I had been trying to “trap” him for 3 years and suddenly I realized this easier gentler way; set up a new filing system for a friend I’m helping. Getting other completions done step by step. Thanks for sharing this energy and intention.”
Thank you everyBody who’s joined our 260 day journey. You can still join us if you like click HERE.
Our seedlings from http://www.livingtowerseedlings.com arrived. We had a great and EASY time “planting” seedlings into the tower. It took less than 30 minutes! The unexpected was how elegantly appealing this living structure is, like a sculpture in our garden! AND the sounds of the trickling water is likely a tranquil water fall.
Click HERE for great facts and more information.
Thanks friends for your curiosity and support with regards our Tower Garden. This link lists and answers most of the questions we had (and likely yours).
https://www.towergarden.com/what-is-a-tower-garden/faq
