Evolution one – Week one

 Tuesday, March 3, 2009

Hi Folks,

It was nice to weigh less than yesterday this morning, but I figured that it was due to the fact that my throat was dry. I, not only, had just “fasted” while sleeping, but also became dehydrated. I am sure most of you know the wonderful illusion called water weight. It can work in favor or against what I consider a “good” day. 

Nevertheless, it cheered me up to read the new lower numbers, and in a sense, acted as my greatest ally for the day. I felt encouraged to go on, despite the knowledge that it is not possible to lose 2.5 pounds of fat in one day.

The first thing that I realized today, while lifting weights, was that I need to plan out my workouts ahead of time better. Also, if I set up my weights before my workout, I can get through it much quicker. Right now I am mostly focusing on building up my strength and endurance without overloading my body.

Weight:         142.5

Workout:      Pyramid Strength Training – Back, Hamstrings, Shoulders, Biceps

Menu:                        Veggies and Protein (5 meals every 3 hours, plus 2 cups water every meal)

I did the reverse pyramid program

I start with high reps for the first set. Then I did low reps and high weights, slowly progressing to higher reps and lower weights (3 sets). The last two sets I did back to back with high reps using two different exercises.

For example: I might do Dumbbell Rows and then pull-ups as my two back exercises.

Today’s Mantra:  To try is to succeed…

Amazon.com Widgets

Monday, October 19, 2009

October 2009 Week 2

Hello Folks,

I want to send my deepest apologies to anyone who has been following my blog daily. My mother is visiting me for the next month and I have been spending all my time with her. She is going through a lot of changes, as am I, and it seems a perfect time for us to reconnect.

I have been slowing down on my workout routine, which has been a little hard for me. I usually get my boost from my workouts, but my routines have been a little off for a number of reasons, including the fact that my mom is around. It is also darker outside in the am, which is when I like to workout.

I have decided to change my structure for this blog a bit and try something new. From now on I will be posting pictures weekly instead of daily and blogging every few days. I really want to focus on the content, which will require a little more time than I have been using to blog in the past. 

If you haven’t had a chance, check out my new blog Inspire Thru Words. It is complimentary to this blog.

I think one of the best resources out there for growth is through studying everyday people doing extraordinary things. I am like you, an ordinary person, trying to learn from others how to find some success in areas of my life that are hard for me.

The best way to get there is to follow in someone’s footsteps and adapt it to your own way of doing things.

Since I am almost 40 now I decided to take a look at Dara Torres

 She has been quoted as saying:

“They may become harder to achieve, but your dreams can’t stop because you’ve hit a certain age or you’ve had a child.”

“The water doesn’t know what age you are when you jump in, so why not?” (commenting on entering her fifth Olympics at age 41)

Who Is Dara Torres?:

• Born April 15, 1967 in Jupiter, Florida
• First Swimmer from US to compete in 5 Olympics
• Has won 12 Olympic metals
• At the age of 40 won gold in 100 meter freestyle
• Won gold after giving birth 15 months prior
• Broke the World Record in women’s 50 meter free style in the 80’s
• Broke her own Olympic American record twice 26 years after she set the first American record at 15 years old
• First woman in history to swim in the Olympics past the age of 40
• Her Olympic career spans 25 years

Here is a video interview worth watching…

She is a True Inspiration to any female athlete and particularly any older female athlete. A living example of what can be achieved with determination, vision, hard work and real committment.

She talks about how her training has changed because of her age. She says that she has shorter more intense workouts. She does two hours of swimming five times a week and One and a half hours of resistance training four times a week. Her body needs more time to recover than when she was younger, but clearly that didn’t stop her.

She also says that she felt more experience gave her an advantage over others.

She was known at the Olympics for being less serious and even chatty and smiling the whole time. No pressure was felt for her, because she had no reason to worry about failing, which actually made her a better athlete.

Quotes Source:

http://www.articlesbase.com/motivational-articles/3-motivational-quotes-from-amanda-beard-dara-torres-493136.html

Bio Source:

http://en.wikipedia.org/wiki/Dara_Torres

Evolution Three – Week Five

Wednesday, September 30, 2009

Hello Folks,

I am very concerned with my immune system today, but probably more concerned with getting sick. I have been exposed to several sick people in the past week. I have also had less sleep than usual and added stress at work and home. Since all of those factors can seriously hinder a strong immunity to diseases, then I am looking at how to best prevent myself from catching something.

What is the immune system comprised of?:

• Made up of the lymph system, thymus, and circulatory vessels
• Meant to disarm foreign invaders in the body
• Included in the lymph system are the tonsils, adenoids, lymph nodes, spleen, appendix, peyer’s patches, and lymphatic vessels.

How does the immune system work?:

• Immune cells grow in bone marrow and transported to the thymus
• In the thymus the cells learn not to attack each other called “thymic education”
• One the immune cells no longer attack each other they leave the thymus and enter the bloodstream
• The lymph organs help filter things out
• Immune cells collect in lymph organs and attack foreign invaders until antibodies are released into the blood stream
• Once in the bloodstream the antibodies attack and destroy foreign invaders in throughout the body

Here are a few things that are known to weaken the immune system?:

• Genetic predisposition
• Unhealthy diet (sugar, alcohol, processed foods with pesticides
• Antibiotics taken in excess
• Chronic infections
• Stress
• Not enough sleep
• Heavy metals in body
• Low HCL
• Chemical exposure
• Intensive drug therapy (chemotherapy)
• Age

Here are some to the things that I do to take care of my immune system:

• Drink Combucha (pro-biotics)
• Cut out refined sugar or severely reduce it in my diet
• Drink lots of water or tea
• Eat fish, which has omega-3’s in it
• Eat raw and unprocessed food
• Eat garlic or foods with garlic
• Take vitamin D and E or eat food containing vitamin D or E
• Drink Emergen-C drinks (though, it has more sugar than necessary)
• Eat or drink foods with Vitamin C
• Eat organic fruits and vegetables
• Fast
• Take Zinc chewables

Foods I Don’t eat:

• Sugar in anything
• Yogurt, cheese or any dairy
• Food with gluten like bread
• Peanut butter or peanuts
• Caffeine and alcohol are recommended to abstain from, but I don’t drink either, but still good to know about

Why exercise can help the immune system?:

• Too much exercise will actually do the opposite effect, but a good balance of activity, rest and healthy eating will actually boost the immune system…
• Sweating releasing toxins and toxins effect the immune system
• Exercise increases HCl

 Until next time…

 Think, Believe, Act, Adjust, Never Give up

 Dakota

Today’s Mantra: 

When it comes to health, when the body feels safe and is at ease, the nervous system is able to quiet and be normal.

~patricia Megregian

Sources:

http://www.quotesea.com/Quotes.aspx?by=Patricia+Megregian

http://www.jigsawhealth.com/articles/Immune%20System.html

http://my.clevelandclinic.org/disorders/chronic_fatigue_syndrome/hic_Diet_Exercise_Stress_and_the_Immune_System.aspx

http://sportsmedicine.about.com/od/injuryprevention/a/Ex_Immunity.htm

Evolution Three – Week Five

Monday, September 28, 2009

Hello Folks,

209 - 211: Because I don't change that much in three days

I wanted to give you a little more of my back story…

•  I was the daughter of two hippie parents who encouraged me to be whatever I wanted to be
• I was a tomboy at heart. I loved to climb trees and play with boys
• I was pretty athletic. I could run around for hours playing soccer or basketball. You name it, I tried it
• I played sports from the age of ten until college
• I pulled my ACL in my knee when I was 16
• I grew up on granola, but secretly loved to go to the little store when I was in junior high and get candy….I love hot tamales
• I exercised so much I was skinny until I was 16, after hurt my knee
• I developed an obsession with exercise in 12th grade and my freshman year of college ( I call it exercise bulimia)
• I gave up and gained weight after exhausting myself from overexercising
• I developed a true interest in nutrition, but still struggled with weight
• I gained weight when I was having a rough time with life
• I secretly wanted to be a coach
• I have exercised off and on all my life and experimented with food
• I have lived in many states and travelled all over the world
• Gandhi was my first big influence
• Paramhansa Yogananda was my second big influence
• I believe that the mind, body and spirit are all connected and need to be nurtured simultaneously

Until next time…

 Think, Believe, Act, Adjust, Never Give up

 Dakota

Today’s Mantra: It is important to realize that you are learning how to die, not how to live.

Evolution Three – Week Four

Friday, September 25, 2009

September 25, 2009: Day 208

Hello Folks,

As some of you may know I studied Toaist Tai Chi and Shotokan karate. One of the reasons I was so drawn to the martial arts was because of the combination of physical and spiritual practices in one. I really felt there were spiritual benefits to practicing either one or both art forms.

I also found myself watching and reading about Shaolin Monks. The thing about the Shaolin Monks is their strength, flexibility, concentration and skills bordering on mystical.

I think Tai Chi and Shaolin forms are very similar with similar goals and perhaps come from the same root. Since I strongly believe that body awareness and skill can lead to soul awareness, it makes sense that I am attracted to Shaolin Monks.

What is history behind the Shaolin training?

• Buddhist priest from India called Bodhidharma came to see the emperor of China
• Buddhism was already established and Sanskrit texts were being translated into Chinese
• Bodhidharma (Tamo in Chinese) was initially not allowed to enter the Buddhist Temple
• Bodhidharma meditated in a nearby cave and received attention from the shaolin monks because he bored a hole in one side of the cave with his eyes
• When Bodhidharma was allowed to enter the temple he noticed that they all were out of shape (of course he had been walking a great distance to get to China, so clearly he was in better shape)
• Bodhidharma noticed they had very little energy and spent most of their days hunched over texts
• Bodhidharma taught them exercises that would help chi energy flow and strengthen them
• Thought to have been modified from yoga and based on the 18 animal movements
• Shaolin borrowed from Buddhism as well as Taoism for its philosophy

Here is a very intense shaolin video:

 This video is a fascinating look at what can be achieved with years of Shaolin training. It is really interesting to think about what one is capable of with training and dedication to the physical and spiritual arts…

Kind of makes your head spin, doesn’t it?

Until next time…

 Think, Believe, Act, Adjust, Never Give up

 Dakota

Today’s Mantra:

Disciple Caine: Master our bodies are prey to many needs: hunger, thirst, the need for love. Shall we then seek to satisfy these needs?
Master Kan: Only Acknowledge them and satisfaction will follow. To suppress a truth is to give it force beyond endurance.
– Episode No. 1 Kung Fu TV series

Sources:

 http://en.wikipedia.org/wiki/Shaolin

 http://www.thomasrichardsonmusic.com/content/kung-fu-shaolin-sage-sayings

http://en.wikipedia.org/wiki/Shotokan 

http://ithaca.newyork.usa.taoist.org/
http://www.shaolin.com/historycontent.aspx

Evolution Three – Week Four

Thursday, September 24, 2009

September 24, 2009: Day 207

Hello Folks,

One of my favorite Female Personal Trainers is Jillian Michaels from the show The Biggest Loser. 

Who is Jillian Michaels?:

• Personal Trainer on Biggest Loser
• Owns her own company called Waterfront Media, Inc.
• Past history of being overweight as teenager
• Black belt in Karate
• Most successful trainer on Biggest Loser
• Wrote Master Your Metabolism and Winning By Losing
• Has  workout DVD called Banish Fat Boost Metabolism and 30 Day Shred, No More Trouble Zones

Why Is She The Biggest Winner?:

• She believes whole heartedly that her clients will succeed; and it affects their belief system
• She is really tough on her clients and doesn’t let them get away with anything
• She genuinely cares about her clients and their success
• She is a living example of overcoming obstacles, especially weight
• She is compassionate and understanding at the right times
• She is not afraid to show herself, whether crying or getting angry, on TV
• She understands the psychology behind weight loss and uses it on her clients
• She doesn’t ask anyone to do anything she wouldn’t or couldn’t do
• She exudes confidence
• She knows how to listen and hear her clients
• She loves what she does
• She practices what she preaches

What makes her so successful is that she has been in the shoes of her clients, at one point she weighed 175 pounds and she is only 5 feet 2 inches tall.

Here is a clip of her talking about why she loves what she does. I highly recommend checking this clip out, because she basically talks about marrying her values with her life’s work and she is so passionate about it that it is inspiring.

Here is the clip…

Until next time…

 Think, Believe, Act, Adjust, Never Give up

 Dakota

Today’s Mantra:

“The past does not define, You the present does.”

“A bad day for ego is a great day for your soul.”

~Jillian Michaels

Evolution Three – Week Four

Wednesday, September 23, 2009

September 23, 2009: Day 206

Hello Folks,

In my last post I talked a little bit about the definition of  fasting and what the benefits of fasting might be, but now I want to get into where fasting came from.

 You can check out my first article called Fasting And All Of The Facets Part 1: Day 205 by CLICKING HERE. 

Here are my reflections on fasting:

• It may not have been a choice for our ancestors, no food means fasting must happen
• Because of forced fasting due to lack of food, it became a ritual during certain seasons; perhaps when food sources were low due to weather changes during the seasons
• Our ancestors noticed that when they were sick they lost their appetite and healed from the ailment much faster
• Our ancestors noticed some spiritual experiences resulting from long periods of fasting and decided it had spiritual value
• Our ancestors saw that if they fasted to make a statement about some injustice people responded with honoring their requests

The Top Five Reasons For Fasting Historically:

Spiritual Practice:

“Fasting will bring spiritual rebirth to those of you who cleanse and purify your bodies. The light of the world will illuminate within you when you fast and purify yourself. What the eyes are for the outer world, fasts are for the inner.” ~Mahatma Gandhi, 1869 – 1948

Healing purposes:

“Historical records tell us that fasting has been used for health recovery for thousands of years. Hippocrates, Socrates, and Plato all recommended fasting for health recovery.” ~by Dr. Ben Kim (CLICK HERE for more)

Chinese medicine recommends fasting for better health

Political:

Hunger strikes are a common way for non-violent protesters to get what they want or make a statement

Martin Luther King and Mahatma Gandhi both adopted this practice with success.

Weight loss:

Fasting for weight loss is extremely common, but there is a fine line between starving yourself and cleansing yourself. Some of those who take it to extremes find themselves anorexic.

Religious practice:

Any religion you look at whether it is Christianity, Buddhism, Judism, Hinduism, Jainism, Muslim…etc. ..have fasting as part of some religious practice

“When you fast, anoint your head and wash your face so that you do not appear to others to be fasting, but to your Father, who is in the secret place; and your Father, who sees in secret, will reward you openly.”–Jesus Christ, c. 8-4 B.C.-29? A.D.

“She or he who does good of her or his own accord shall be rewarded, but to fast is better for you, if you but knew it.”–Mohammed, 570?-632 A.D.

“The biggest problem facing the world today is not people dying in the streets of Calcutta, and not inflation, but spiritual deprivation. . .this feeling of emptiness associated with feeling separate from God, and from all our sisters and brothers on planet Earth.”–Mother Teresa, 1979 Nobel Peace laureate

“The Buddha’s spiritual awakening is directly related to fasting, but from the reverse. That is to say, only after the Buddha stopped fasting did he realize his mahabodhi, or great awakening.” found in Urban Darmha…CLICK HERE

I am personally a big advocate for fasting. I used to fast seasonally, whereby I would do a 3-7 day fast in the fall and the spring. I would either do the lemonade fast or a water only fast or carrot juice only or juice only fast.

My favorite fast so far was the carrot juice only fast.

As some of you may know I have been trying Brad Pilons intermittant fasting that he explains in his 90 page book called Eat Stop Eat. He suggests fasting once or twice a week for 24 hours drinking only water.

Check out this clip with Gandhi…

Until next time…

 Think, Believe, Act, Adjust, Never Give up

 Dakota

Today’s Mantra: 

Fasting is important, more important perhaps, than many of us have supposed,… when exercised with a pure heart and a right motive, fasting may provide us with a key to unlock doors where other keys have failed; a window opening up new horizons in the unseen world; a spiritual weapon of God’s provision, mighty, to the pulling down of strongholds.
- Arthur Wallis

Tuesday, September 22, 2009

Evolution Three – Week Four

September 22, 2009: Day 205

Hello Folks,

Since I am following the Eat Stop Eat program by Brad Pilon I thought I would address a few questions or thoughts around fasting…

 What does it mean to fast?

• Abstain or “firmly withhold from food”
• Done as spiritual, health or political practice
• Drink only water for a period of time
• Body stores used to sustain body during fast
• Differing from starving the body, in that, body reserves are not depleted causing tissue to be used for energy
• Done willingly
• Could last for long stretches or short stints
• Complete fast includes abstaining from liquid and food
• Medically speaking 8 – 12 hours without food is fasting
• Break from digestion

How can we heal from fasting?

• Reducing amount of energy needed to digest gives body more energy for healing purposes
• Gives body break from toxic processed food
• Immune system can deal with healing when not used to deal with toxic food
• Cleanses entire digestive system naturally
• Excellent for curing digestive disorders
• Helps metabolism, which may be normally dealing with too much food
• Helps prevent chances of getting cancer, diabetes, insulin resistance, immune dissorders and cardiovascular disease
• Increases life span and slows down aging
• Fasting more than 30 days risky

This information was found in Wikipedia, The Nation and Raw Food Explained

I have done all kinds of fasts over the years. My first fast was the Master Cleanse or Lemonade Diet. I did it for eight days.

I exercised the entire time I was doing the cleanse with no problem. It is a very simple program with generally good results.

Here were my results…

The Up Side:

• Lost 8 pounds (could be some water weight or muscle too)
• Skin very soft and clear
• Eyes clearer
• Felt really good/ energized
• Made me want to do it again

The Down Side:

• Difficult without support
• Teeth feel gritty entire time
• Lemonade gets old fast
• Fantasized way too much about food
• Hard to come off with out eating some junk
• Had acid reflux when I ate a little peanut butter after fast

Recommendations for fasting:

• Make sure you are the kind of person who can deal with it
• Plan a come off diet when you are done fasting
• Be prepared to watch things come out of your body that you didn’t think were there
• Be careful not to overeat when you return to your regular diet
• Better to do intermittant fasting than long fasts, easier on the body

 Here is a video by the fasting expert Brad Pilon:

Until next time…

 Think, Believe, Act, Adjust, Never Give up

 Dakota

Today’s Mantra:  Don’t turn fasting into a chore, it should be simple and easy

~Brad Pilon

Evolution Three – Week Four

Monday, September 21, 2009

September 21, 2009: Day 204

Hello Folks,

One of my favorite topics is how to incorporate spiritual practice with exercise. I found this interesting form of Yoga that is called the Five Tibetan Rites.  It is made of a series of exercises that are pretty yoga like. The exercises are supposedly over 2500 years old. In the book The Eye of Revelation,  by Peter Kelder, he claims to have met a colonal who told him about his travels and learning of the Five Tibetan Rites.

The book is a 32 page book mostly based on conversations he had with the colonal.

To look at a few pages from the book CLICK HERE

The Rites are considered a form of yoga similar to ones you might find in India. The Tibetans emphasized a continuous sequence of movements similar to Taoist Tai Chi, but starkly different from the yogic static postures of today.

There is some question as to whether Tibetans consider them as being authentic Tibetan practices.

Kelder claims that the colonal met some lamas who had said they found the fountain of youth in the Five Tibetan Rites.

The lamas believe there are seven spinning psychic vortexes in the body. When we get older, the vortexes spin less, which results in poor health.

When anyone does the Five Rites every day their vortexes can be restored, which results in very positive outcomes.

It is thought that the Five Rites might be from the Kum Nye system.

Doing the Five Rites for ten minutes every day can improve eyesight, memory, restore natural hair color from grey, hair growth and more.

Some other benefits include: 

• Reduces double chin
• Belly becomes slender
• Strengthen arms
• Energetic
• Increased muscle tone

The following is what researchers say the five Tibetans do for the body:

• Stimulate the reticular activating system of the brain.
• Balance the right and left hemispheres of the brain, which means you think more clearly. (You should definitely do the Tibetans before an exam or an important presentation!)
• Balance the body’s hormonal system.
• Strengthen bones, as the exercises are weight-bearing.
• Improve the body’s immune system.
• Build muscle strength.
• Reduce body-fat percentage.
• Boost metabolism.
• Align and strengthen the spine, plus make it more supple.
• Lighten menopausal symptoms.
• Lessen premenstrual symptoms.
• Help relieve the discomfort of arthritis and other aches and pains.

These benefits almost sound exactly like what Taoist Tai Chi can do for the body…only it takes one hundred and eight moves instead of five. Hmmm.

Here is a long 13 minute video on the Five Tibetan Rites. I think this particular video has an emphasis on breath, form and timing. It is very well done. It looks easier than yoga; for those of you that don’t care as much for yoga as a form of exercise. Who says slow movement isn’t exercise.

It has a spiritual quality that is undeniable, too.

Does it make you want go out and get a yoga matt and try it?

Until next time…

 Think, Believe, Act, Adjust, Never Give up

 Dakota

Today’s Mantra: 

This is my simple religion. There is no need for temples: no need for complicated philosphy. Our own brain, our own heart is our temple: the philosophy is kindness.”

~Dalai Lama

Evolution Three – week Three

Sunday, September 20, 2009

September 20, 2009: Day 203

 Hello Folks,

You have to check out this four minute workout by Arnel Ricafranca. He recently had his youtube channel blocked. He has his own website and was really bummed when his youtube videos got blocked. Since the incident he has been posting new youtube videos almost every day.

I think the quality of his videos are much better now than they were before, although I wonder if he will get booted again because of music copyright…we shall see… here are a couple of his videos..

This is the four minute video…

This guy uploaded 34 videos in 2weeks…if that isn’t motivation I don’t know what is….I think this is how he makes a living…or he has a lot of free time on his hands..

Here is a video posted by Arnel that has only been on-line for 2 weeks and has already had 20000 views—He also has a social network called  ARNEL.TV…CLICK HERE to check out Arnel.TV

Until next time…

 Think, Believe, Act, Adjust, Never Give up

 Dakota

 Today’s Mantra: Sometimes the worst mistakes are the best inventions.