Janet Runyan

Sitting Meditation Workshop ~ Jan. 23rd and Feb. 6th

admin — Fri, 06 May 2011 04:21:30 +0000

Make Meditative Sitting Practice a

Part of Your Daily Life

Monday Evenings Jan. 23rd ~ Feb. 6th 5:45 to 7:30pm

Workshop Cost: 2 Classes $85.00

~Bring a Friend and Both take the class for $75.00 ~

~Pay before January 1st for $75.00~-Make that New Year’s Resolution!

Learn How To Transfer your Sitting Practice into Daily Life

Learn Correct Sitting Posture to Create the most Benefit from Sitting

Free yourself from the Speed and Acceleration of Daily Life

Discover the Gateway to that Rich, Wordless, Silent Realm

Learn Basic Meditation Focuses Designed for our Lifestyle at this Time in this Culture

Please contact Janet Runyan at ja net@janetrunyan.com or

Beth Davis at bethmdavis@me.com

Savory and Thyme (Grain and Veggie)

admin — Wed, 26 Jan 2011 22:38:48 +0000

“ST” aka “Savory and Thyme”

This meal is Back to Basics: three veggies and a couple of seasonings sauteed and layered on top of whole grain kasha or bulgur wheat in a bowl. We love this meal for breakfast or dinner. You can add variety by having it with zucchini or yellow squash instead of broccoli; chard (or a mix of chard and spinach) instead of spinach; and – for additional protein – stir in raw almonds, cashews or sunflower seeds. If you like, top it all off with Monterey Jack cheese cubes or fresh alfalfa sprouts!

The basic recipe (for 4 people)

3 cups onion cut in 3/4 inch squares

3 cups broccoli cut in bite size pieces

6 cups spinach washed and cut/torn into silver dollar size pieces.

2 cups cracked bulghur wheat

6 cups water

1 1/3 c roasted buckwheat groats (kasha)

4 1/2 c water

2 T Unrefined Safflower Oil

2 t savory

2 t thyme

Optional:

2/3 cup sunflower seeds or 3/4 c raw almonds or cashews cut in half cross-wise.

1/2 cup/person of Monterey Jack cheese cut in 1/4″ cubes.

1/2″ layer of alfalfa sprouts on each bowl.

Preparation and Cooking:

Bulghar takes about 2 hours to cook to be really soft, and the kasha takes about 20 minutes. You can also put this meal over brown rice.

The veggies will take about 25-30 minutes to cook. We like to cook in cast iron, but a stainless frying pan will work fine. Heat the pan on medium. Add safflower oil. Saute the onions on medium with or without a lid, stirring frequently. Add herbs. Once they are translucent and soft, add broccoli or squash. Lid the pan. If you are using chard, add that about 3 minutes after adding the broccoli heads, once they have started to wilt and soften. If you are using spinach, wait a little longer as spinach will cook faster than chard. Add small amounts of water as you are cooking the vegetables if the pan starts to dry out and things begin to stick. Once the veggies are tender, add a little more water for juicy-ness; add nuts or seeds (optional). Serve over grain (about equal amounts of grain as vegetables). Top off the bowls with cheese cubes or alfalfa sprouts (optional).

Yummy Winter Salad

admin — Wed, 26 Jan 2011 22:32:38 +0000

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Winter Salad

admin — Wed, 26 Jan 2011 22:29:02 +0000

INGREDIENTS

Winter Cabbage Salad

2 cups green or red cabbage -1 cup tomato- 1/4 cup radish- 1/4 cup daikon-

1/8 cup onion -1 cup carrot, grated- 1/3 cup sunflower seeds- 3 eggs

DRESSING – Mix oil and vinegar with dill seeds and salt. Set aside. 4 tablespoons safflower oil

2 teaspoons apple cider vinegar 1 1/2 teaspoons dill seeds 1/8 teaspoon sea salt, to taste

SERVING

Have a slice of whole grain or Ezekiel sprouted grain bread with your salad.

PREPARATION

Lightly roast sunflower seeds in a heavy skillet, then cool. Put eggs into a pan with cool water just barely covering them. Bring to a simmer and cook for 14 minutes. Crack eggs against side of pan and cool immediately in cold water. Cut eggs into 1/4’s, then cut each quarter into 4 pieces or so.

Slice vegetables according to the following sizes:

Cabbage- very thin slices ~ 1 1/8” long

Tomato- 3/8” cubes

Radish and Daikon- very thin slices, no bigger than ~1/2 depending on shape of vegetable

Onion- very thin slices ~ 1/4” long

Carrot- grate

KEYS TO SUCCESS

• Cut the vegetables as THIN as possible! • Add less vinegar to start – you can always add more. • Add a little water if the tomatoes are dry.

VARIATIONS ON A THEME

• Substitute tofu cubes for eggs. • Substitute grated beets for half the carrots.

Radiant Body Workshop/Monday Evenings starting Feb. 27th to May 7th

admin — Sat, 15 Jan 2011 19:24:41 +0000

Radiant Body Workshop

Loosen up ~ Lighten up

Delight in Your Radiant Body

Location: 4586 North 95th St., Lafayette (1.25 Miles No. of the intersection Valmont and 95th)

Cost: $275.00 for the 10 Class Series–$500 for 2

Dates: Mon. Evenings starting Feb. 27th to May 7th

Time: 6:00pm to 7:30pm

For more info: Email Janet Runyan at jrunyan@indra.com

This workshop will help take your running and/or any movement in your life to another level. It will teach you how to release energy so that you can move more freely and tap the potential power that is in your body.

What people say about this class:

“… I finally discovered my hips and their ability to give me my running form back.”

“The principles I learned are widely applicable to all parts of my life …”

“These techniques and quiet exercises have all but eliminated my shoulder and neck pain …”

“Suddenly things I’d been struggling with for years with dancing fell into place …”

Each class will focus on different segments of the body and we will teach one class with a more energetic emphasis and the next one with specific physical and functional exercises for each person. That way people will understand how to work both energetically and physically with the areas of the pelvis, the legs and feet, the head and neck, the chest, and how to integrate all these segments into natural flowing movement.

Session One Radiant Body Class: Segments and Bands

In this initial session we will define the territory. We will describe the different body segments and define their different functions and how they interrelate. This will entail part lecture and part experiential awareness exercises. Studying how the body does and could function can help us direct our attention and explore conceptually and experientially it’s potential.

Session Two Runner’s Body Clinic

This class will begin with a postural assessment; lying down, standing, and walking. There will be exercises to establish segmental alignment. Each person will develop a keen sense of when that alignment is achieved and how it enables them to tap the power associated with centered and unified movement.

Session 3 Radiant Body Class: Building the Body From the Ground Up

Emphasis will be on pelvis, hips, legs, and feet. You will be taken through a series of exercises that helps develop your relationship to the ground. Learning how to relax and release this part of the body is crucial to more fluid and powerful movement throughout the body.

Session 4 Runner’s Body Clinic

You will learn exercises for the hips, pelvis, and legs that enhance both form and function in walking and running. Exercises will be specific to the needs of individuals in the class and will increase the repertoire of everyone participating. You will then be able to sort out what exercises you can use to augment the force production of this important segment.

Session 5 Radiant Body Class: The Power of Now

The chest area contains the organs of our immediate experience of life. In one moment food and air is external to us and the next it is in our bodies (the chest area), providing a great source of energy, inspiration and motivation. With the chest we appreciate the mystery first hand. This session will address the chest segment with dynamic exercises to enhance its function.

Session 6 Runner’s Body Clinics

The chest segment, an important energy booster of the body, is rarely tapped for its full contribution to movement, both with regards to force of breath and the coordination through the torso and pelvis. On the contrary, because of the number and complexity of the muscles of this area, tension and holding tend to constrict breathing and motion. The exercises given in this class will enhance breath and increase range of motion, strength, and the coordination.

Session 7 Radiant Body Class: Integration of Body, Mind and Movement

Important Exercises that integrate the upper and lower segments of the body will establish your body’s relationship to the ground, to the space around you, and to graceful movement through that space.

Session 8 Runner’s Body Clinic

This class will focus on improving awareness and coordination of the large multi-segmental muscles of the core. The latissimus dorsi relates the arms, chest, and torso to the pelvis. The abdominals relate the lower chest and torso to the pelvis, and the psoas relates the torso to the thighs and hips. When these muscles are activated and balanced, movement becomes effort-less.

Session 9 Radiant Body Class: Head and Neck

It is now time to get our heads on straight. Our orientation to, perceptions of, and attitudes about the environment we live in is affected by the way we hold our heads. Our head and neck position plays a huge role in the integration of the body and our sense of extension and connection. Exercises given in this class will help with head position, neck suppleness and flexibility for improved range of motion, and the flow of blood and nerve impulses. This segment contains our command center and controls the reflexes having to do with awareness of space and balance, the distribution of nerve signals throughout the body, and our ability to register, process and respond consciously to a wide variety of information.

Session 10 Runner’s Body Clinic

Having learned and experimented with many great exercises throughout the course of this workshop, and knowing what has worked and not worked for people–we will establish a balanced exercise program for individuals based on an understanding of each persons posture and movement. We will also include any review of exercises as needed.

How To Improve Your Running Form: One-Day Workshops

admin — Sun, 22 Aug 2010 11:41:23 +0000

Taught by Janet Runyan and Douglas Wisoff, and Art Ives

Run Further, Faster, with Greater Ease, Less Wear and Tear on the Body and a Whole Lot More Fun!

10% off if you bring a friend.

Upcoming One-day Workshops: Feb. 25th, March 17th, April 21st

Time: 11:30 a.m. – 4:30 p.m.

Contact: For more information call 720-839-6896 or email jrunyan@indra.com

What You Get!

Video Taping and Gait Analysis
Conceptual Material with Experiential Exercises
An Understanding of Proper Body Alignment and Basic Movement Principles
Individual Critique on Your Stride Mechanics

Workshop Content

Video Taping and Gait Analysis

First we will film, view and study your running form and biomechanics. This indispensable tool affords you a great opportunity to see yourself in action and receive expert feedback that both reinforces the things you are doing right in your form and movement and helps you to correct the habits and inefficiencies that hold you back from feeling and performing your best. It sets the stage for change and improvement.

Proper Body Alignment and Principles of Movement

Next we will present and reinforce, with body-based exercises, “Proper Body Alignment and Principles of Movement.” These concepts will be your guide for how to run efficiently as well as enabling you to contact your source of strength and power. We will help you apply the basic principles of movement that include:

the absence of unnecessary effort,
circularity,
grounding,
moving from your center or core, and
momentum and rhythm.

These principles will help you identify and manifest the basic qualities of good running form such as directed arm swing, optimal body lean, integration of upper and lower body and utilization of the powerful core muscles of the hips and pelvis. Skillful use of these principles is central to fluid efficient movement and provides the foundation for continued improvement.

Individualized Critique of Your Running Form

Everyone will receive individual instruction so that you will leave with a basic understanding and the essential tools you need so that you can successfully work with your running form. This will include videotaping again, so that you can see the changes and improvements made during the day. Everyone will have an opportunity to observe improvements others make, giving you a wide range of impressionsthat facilitate the learning process.

Running Form and Stride Mechanics/REI Talk May 26th in Boulder

admin — Thu, 29 Apr 2010 19:05:15 +0000

May 26th…..Mark your calendar…..! I will be speaking at REI in Boulder on May 26th at 6:30pm about: Running Form and Stride Mechanics. It will be fun, I have some great video examples on Running Form!!

My specialty is helping people to improve their running form. One of the simplest ways you can improve your speed and efficiency while lessening your risk of injury is by focusing on this area of running. Unless you’re a natural, running form is one of the most overlooked aspects in the development of a runner.

In this clinic you will learn some exercises and creative techniques that will give you an understanding of what it takes to begin to make changes in your structure, movement and form. I will be helping people to understand the principles from the ground up necessary to teach proper body alignment and the basic principles of movement (how to put your body through a proper range of motion). These principles will help you identify and manifest the basic qualities of good running form such as directed arm swing, optimal body lean, integration of upper and lower body, and utilization of the powerful core muscles of the hips and pelvis.

Skillful use of these principles is central to fluid, efficient movement and provides the foundation for continued improvement. On the psychological end, these movement principles can help one generate the kinetic component of the zone, a heightened state and expansion of consciousness, the sense of pure joy, peace, unity, and acute mental clarity that we strive for with our running or anything that we do.

Hope to see you there!!! Be sure to let your friends know, it should be fun.

Janet

Leadville Trail 100 Success Story

admin — Thu, 29 Apr 2010 18:33:51 +0000

Rice and Eggs

admin — Wed, 03 Mar 2010 02:52:38 +0000

This is an old standby I’ve eaten once a week for years and I’m still not tired of it. It has an Asian flavor to it. It’s quick and easy and sends you into your day with great energy.

Ingredients	2 cup portion	4 cup portion
Precooked short grain brown rice	1 2/3 cups	3 1/3 cups
Sesame seeds (unhulled, raw)	1/3 cup	2/3 cup

Eggs (over easy or scrambled) 2 per serving

Ground or powdered Kelp

Tamari or soy sauce

Butter (to fry eggs in)

Cooking oil (we use canola oil or peanut oil)

Directions:

Add enough cooking oil to cover the bottom of a skillet. Add sesame seeds and cook on medium heat until toasted. (Watch them carefully or they’ll burn!) When the seeds are a golden brown, turn up the heat to medium high and refry the rice, stirring constantly with a spatula until the mixture is hot and well mixed. Dish into bowls.

While the pan is still hot, scrape it clean with the spatula and cook the eggs in butter. They’re best cooked over-easy, but kids love them scrambled. When the eggs are done immediately put them on top of the rice and sesame seeds.

Sprinkle kelp liberally over the eggs until they look like they’ve been heavily peppered. Then randomly splash the top of everything with tamari or soy sauce.

Enjoy!