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Wednesday, May 27, 2009

A Vision of Healthy Living

Healthy living is multi-dimensional and sometimes I can get stuck in few aspects of health, but health is another word for balance which is another word for moderation. It's about balancing several aspects of healthy living and figuring out how many healthy habits can I adopt. It's about having a full and satisfying life.

Here is a list that is from Dr. Douglas Graham in his book "The 80/10/10 Diet".

Fundamental Elements of Health
Are you thriving or surviving?

Sunshine and natural light
Comfortable temperature
Clean fresh air
Pure water
Eat foods for which we are biologically designed
Pleasant environment
Security of life and its means
Satisfaction of aesthetic senses (beauty)
Biophilia (love of nature)
Internal and external cleanliness
Enjoy sufficient sleep
Enjoy rest and relaxation
Vigorous activity
Play and recreation
Love and appreciation
Self control and self mastery
Self confidence
Positive self image and sense of self worth
Individual sovereignty
Emotional poise and stability
Peace, harmony, serenity, and tranquility
Thought, cogitation, and meditation
Inspiration, motivation, purpose, commitment
Creative, useful work (pursuit of interests)
Music and all other arts
Human touch
Expression of reproductive instincts (sex)
Friendships and companionship
Gregariousness (social relationships, community)
Amusement and entertainment
Sense of humor, mirth, and merriment

After evaluating where I am, I found a deepened sense to move back to Hawaii to enjoy the fresh air, comfortable temperature, clean water, beauty, nature, and sense of peace. I want to create my home as a wellness sanctuary with a lush edible landscape in paradise!

Continuing on, I could probably use an internal cleanse and more vigorous activity (even though I am healing from an ankle injury).

Also, I'd like to utilize more self control. I still feel that I lose focus and tend to revert on progress I make at times. Albeit, the bikini body challenge is one of them.

In the sense of good health, I'd like a romantic companion, more human touch, sex, laughter, play, and a stronger sense of merriment. I feel like I am out of balance with these. Sometimes I forget to have fun, laugh and be carefree.

I need to put up my vision board. That always kept me on track. I don't know why I took it down. Perhaps it was a bit dated. Well, it's time to post a new vision board! I want a healthy life and feel inspired after looking at these photos.

I am going to keep adding to my list of healthy habits. It's about outweighing the bad with good and eventually no longer having habits that do not serve me or my health. Here's to health and living an inspired life.

Friday, May 15, 2009

If This Was My Last Day To Live

Isn't it funny how we would view the world and behave if we knew our days were limited? Fact is, we tend to take life for granted. Nobody knows when our day is up. If we did, would we do things differently? I use this scenario of "if this was my last day" for me to regain perspective on my life. This is how I want to live everyday. I want to stay here rather than get swept into the small stuff that doesn't enrich my life. At the end of my life. I want to know that I conducted my life in this fashion.

1. Love and savor the people in my life like my kids, family and friends
2. Make amends with anyone I needed
3. Watch more sunrises and sunsets
4. Feel thankful for the opportunity to be alive
5. Inspire free living and follow the beat of my own drum
6. Live lightly
7. Eat well
8. Exercise
9. Keep learning and sharing my journey
10. Live in peace
11. Be more loving, patient and compassionate, be more tolerant, and forgiving
12. Forgive and love myself
13. Have more fun
14. Laugh until I have cramps in my side
15. Wake up early
16. Smile until my cheeks cramp
17. Leave my voice to share with my kids
18. Surround myself with my favorite things & create a private retreat
19. Hang out at an outdoor spa
20. Love my dog
21. Make someone else’s day a little easier or better, brighten someone else's day
22. Enjoy the sun, spend more time outdoors and have picnics
23. Make more videos & blogs
24. Get off the TV and PC and experience living
25. Read to my kids and cuddle at night
26. Do more things that my kids enjoy doing like hide and seek in the dark
27. Do something different each day
28. Hug more
29. Celebrate my uniqueness
30. Make it a point to find the joy in my life and carry a carefree attitude

How about you?

Friday, May 8, 2009

#2 Low Back Pain - Self Help

Sorry about the video quality. I think it has something to do with the editing software I used. So much to learn.

Friday, May 1, 2009

Fitness Goals, Evaluation, & Workout Plan

My Fitness Goals
To have a lean long body that looks hot in a bikini, also to have the athletic ability to surf, dance, and snowboard. I do not want to compromise athletics for aesthetics.

My Current Stats
Age: 32
Height: 5'5.25"
Weight: 126.8 lbs.
Body Fat: 22.8% ( 29 lbs of fat)*
BMI: 21

Bust: 35", Waist: 27", Navel: 29.50", Hips: 37.75", Thigh: 22.50", Upper Arm: 11.25", Calf: 13.50"

Ideal Body Composition
Weight: 113
Body fat: 16% **
BMI: 18.7

Bust: 34", Waist: 25", Hips: 35"

The Difference
Weight: 14 lbs.
Body fat: 6.8%
BMI: 2.3

Bust: 1", Waist: 2", Hips 2.75"

Because I am female I have higher estrogen and lower testosterone. This means it takes women longer to gain a pound of muscle than it does for men. On average, it takes men 2 weeks to gain a pound of muscle and for women it takes about 4 weeks. Lean muscle raises the metobolic rate. 1 lb. of muscle burns 35-75 calories a day. Therefore, if I gained 8 lbs. of muscle, I would be burning 280-600 more calories a day, which would allow me to get more nutrient into my body.

Workout Plan
3-4 hours of dance class a week (latin & hip hop) for fun cardio.
1-2 times a week swimming to build upper body strength for paddling when I surf
3 hours of yoga for strength and range of motion.
3: 30 minute strength training sessions (Day 1: core, Day 2: lower body, Day 3: upper body)

During strength training I am to maintain a target heart rate range of 136-146, with ideal at 141 (according to my age). 80% of my strength training should be with free weights because they recruit more muscle fibers than machines. 20% should be on machines so I can keep proper form and my heart rate up between exercises. The machines would be a bit of a support and provide a bit of rest from the free weight exercises.

Stay posted for my fitness analysis video on cardio, strength, balance, and flexibility. This should be fun and quite possibly embarrassing. :)

* Figuring my pounds of fat by multiplying my weight (127) by my body fat% ( 22.8) and dividing that number by 100. This gave me a reading of 29 (technically 28.9) pounds of fat are on my body.

** Dr. Douglas Graham recommends for women about 13-19% body fat.