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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Life
  • Breathe Easy
    Your heart is racing, your breathing is shallow, your stomach feels sick, and you’re shaky. Anxiety is striking again. Blow it away with these deep-breathing techniques. Read >>
  • Through the Window
    It’s now common knowledge that age is a major risk factor for severe COVID-19 and that the virus is most deadly for the elderly. Whether they live in a nursing home, assisted living facility, in their own home, or in your home, here are steps you can take to keep them healthy during the pandemic. Read >>
  • Keeping Your Vows
    Years ago, you stood at the altar full of love and hope. Then something happened. Your marriage began to fall apart. Here are six signs it’s time to make an appointment with a marriage counselor. Read >>
  • Where’d the Time Go?
    You don’t do as much as you planned, so you go to bed overwhelmed, feeling behind, and thinking of all you must accomplish tomorrow. If only you could be more productive with your time! Read >>
Health and Fitness News
I hated smelly gyms, exercising and getting all sweaty. OMG! Dare to Be Fit change all that for me!

Julie46

Hi, I am Juile age 46.  I never like working out, getting all sweaty and I don't like gyms.  But since I became a member of Dare to Be Fit, all that has changed.  I am no longer on blood pressure medication.  I look and feel more energic and trim.  People are comlimenting me all the time on how much I have changed.  I smile a lot more because I feel so good.  Coach discovered the 'gym rat' in me and I am proud to say that I am in the best shape ever at 46 years old.  If you are serious about exercise and healthy choices, then Coach, Ray and Ty will lead you every step of the way.  Dare to Be Fit is like my very own personal training club.  

Thanks for keeping me smiling!

Julie

Breathe Easy

Six breathing techniques to bring calm in the midst of anxiety.

Your heart is racing, your breathing is shallow, your stomach feels sick, and you’re shaky. Anxiety is striking again. Sometimes it comes on gradually, other times it comes suddenly, out of nowhere. There may be situations or thoughts that trigger it, or you may just experience it for no apparent reason. Whether you have occasional mild anxiety or a diagnosed anxiety disorder, it can be hard to find relief.

One of the proven ways of relieving anxiety in the moment is through deep-breathing exercises. Shallow, rapid breathing that comes from your chest tells your brain to be on high alert, that something is not right, and to prepare for fight or flight. It’s what triggers the other unpleasant symptoms of anxiety. On the other hand, relaxed, deep breathing that expands your abdomen sends the message to your brain that you are okay. The result? You start to relax and calm down.

Not sure the best breathing techniques to use? Here are a few to choose from.

#1: Engage the Diaphragm

Proper breathing comes from deep in your belly, not shallow from your chest. To practice engaging the diaphragm, lie comfortably on your back and slightly bend your knees. Use a pillow under your head and knees for added comfort. Rest one hand on your chest and one on your belly. Inhale slowly through your nose and feel your stomach expand. Slowly exhale through pursed lips and tighten your ab muscles.

#2: Pursed Lips

In order to slow your breathing and focus your mind on proper breathing, breathe through pursed lips. Relax your body, close your mouth, and breath in through your nose for a two count. Then, purse your lips as if trying to whistle. Breathe out through your mouth for a four count. Feel your abdomen rise and fall with each breath.

#3: Equal Counts

To help bring relaxation, think about making each breath the same length. You don’t want each breath to be too long or too short, so make them last between three and five seconds. Inhale and exhale through your nose, pausing between each breath. Some people like to think of a square as they practice these breaths. Inhale down a side, exhale across a side, inhale, and exhale again, until you make your way around the square.

#4: Imagery

A fourth relaxing technique includes imagery. Focus on how you’re breathing, then practice deep breathing to make your abdomen expand. Sigh loudly as you exhale. As you inhale, imagine good thoughts and feelings coming in. Then exhale out the bad, anxious thoughts and feelings. If helpful, repeat a phrase such as “peace coming in, stress going out,” as you inhale and exhale.

#5: Muscle Relaxation

When you’re stressed and anxious, it’s likely your muscles are tense. This breathing technique combines the additional benefit of muscle relaxation to help your body relax mentally as well as physically. As you inhale, tense a muscle group. Hold it for a few seconds and then relax the muscles as you exhale. Start with your toes and gradually work your way up to your head. This is a great technique that distracts your mind from your anxious thoughts.

#6: Lion’s Breath

Kids may like the idea of the lion’s breath technique, though adults benefit from it as well. Breathe in deeply through your nose, keeping your mouth open wide and your tongue sticking out. As you exhale, squeeze your throat muscles and make an “ha” sound. It may feel strange at first, but it will keep you focused on breathing rather than your anxious thoughts.