Trigger Points

Excerpts from The Trigger Point Therapy Workbook by Clair Davies, NCTMB

"Trigger points are known to cause headaches, neck and jaw pain, low back pain, the symptoms of carpal tunnel syndrome, and many kinds of joint pain mistakenly ascribed to arthritis, tendinitis, bursitis, or ligament injury.  Trigger points cause problems as diverse as earaches, dizziness, nausea, heartburn, false heart pain, heart arrhythmia, tennis elbow, and genital pain.  Trigger points can also cause colic in babies and bed-wetting in older children, and may be a contributing cause of scoliosis.  They are a cause of sinus pain and congestion.  They may play a part in chronic fatigue and lowered resistance to infection.  And because trigger points can be responsible for long-term pain and disability that seem to have no means of relief, they can cause depression."

"I [Davies] found that, although the physiology of a trigger point was extremely complex, a trigger point for practical purposes could be viewed as what most people call a "knot": a wad of muscle fibers staying in a hard contraction, never relaxing.  A trigger point in a muscle could be actively painful or it could manifest no pain at all unless touched.  More often, though, it would sneakily send its pain somewhere else.  I gathered that much of my pain, perhaps all of it, was probably this mysterious displaced pain, this referred pain.  It was a mistake to assume the problem was at the place that hurt! 

"Janet Travell and David Simons describe a trigger point as simply a small contraction knot in muscle tissue.  It often feels like a partly cooked piece of macaroni, or like a pea buried deep in the muscle.  A trigger point affects a muscle by keeping it both tight and weak.  At the same time, a trigger point maintains a hard contraction on the muscle fibers that it is a part of.  In turn, these taut bands of muscle fiber keep constant tension on the muscle's attachments, often producing symptoms in adjacent joints.  The constant tension in the fibers of the trigger point itself restricts circulation in its immediate area.  The resulting accumulation of the by-products of metabolism, as well as deprivation of the oxygen and nutrients needed for metabolism, can perpetuate trigger points for months or even years unless some intervention occurs.  It's this self-sustaining vicious cycle that needs to be broken (Travell and Simons 1999, 71-75).

The difficulty in treating trigger points is that they typically send pain to some other site.  Most conventional treatment of pain is based on the assumption that the cause of pain will be found at the site of the pain.  But trigger points almost always send their pain elsewhere.  This referred pain is what has always thrown everybody off, including most doctors and much of the rest of the health-care community.  According to Travell and Simons, conventional treatments for pain so often fail because they focus on the pain itself, treating the site of the pain while overlooking and failing to treat the cause, which may be some distance away."

Trigger points can develop in any of the two hundred pairs of muscles in the body, which gives them a wide territory for creating mischief (1999, 13).  Trigger points can last as long as life and can even survive in muscle tissue after death, detectable until rigor mortis sets in (1999, 68). 

An underestimated trait of trigger points is that they can exist indefinitely in a latent state, in which they don't actively refer pain.  Travell and Simons believe that the long-term effects of latent trigger points may be of even greater concern than the pain caused by active ones.  They assert that latent trigger points tend to accumulate over a lifetime and appear to be the main cause for the stiff joints and restricted range of motion of old age.  In addition, the constant muscle tension imposed by latent trigger points tends to overstress muscle attachments even in younger people, which can result in irreversible damage to the joints and may be one of the causes of osteoarthritis.  You may not suspect that you have latent trigger points, but they're very easy to find.  They're exquisitely painful when pressed on.  Latent trigger points can be activated by very little stress or strain (1999, 12-21).

Not infrequently, people think that myofascial trigger points cause only pain in the face, teeth, and jaws, getting "fascial" mixed up with "facial."  Trigger points certainly can cause face pain, but myofascial pain can occur anywhere in the body.  The prefix "myo" in myofascial (MY-oh-FAH-shul) refers to muscle.  Fascia (FAH-shuh) is the thin, translucent membrane that envelopes and separates muscles like shrink-wrap.  (A good place to see fascia is on a chicken leg.)  When you have trigger points in a muscle, the fascia covering it typically gets tight and inflexible and becomes part of the problem. 

Luckily, in troubleshooting your own myofascial pain, the trigger point's exquisite tenderness to pressure always gives it away.  Trigger points always hurt when pressed on--there's never any question.

Pharmaceutical treatments only mask the pain.  The good  news is that trigger points can be surprisingly easy to fix on your own (and especially with the aid of a good massage therapist).  Additionally, referred pain is now known to occur in predictable patterns making it easy to determine which trigger points to work on.  In the upcoming weeks, I will be posting some common trigger point issues and how you can fix them  yourself, so be on the lookout for what might be causing your pain!!!

I will continue this series every Thursday:  Next Thurs I will continue sharing excerpts from Clair Davies' wonderful book on attachment trigger points, the mystery of referred pain, trigger point symptoms and self-massage techniques.  Subsequent weeks will be on some common situations starting with shoulders.

Even though I am posting excerpts from Mr. Davies' book The Trigger Point Therapy Workbook, I am by  no means able to post every important facet on this subject and highly recommend you purchasing this book for your own reference...it is that good!  Clair Davies' story is amazing as is his entire book.  I am very grateful to his dedication and revelation of this subject matter!!!

7 Side Effects of Soda

1)   Phosphoric Acid -- Weakens bones and rots teeth

2)   Excessive artificial sweeteners makes you crave more

3)   Carmel Color -- Made from the chemical caramel, is purely cosmetic, it doesn't add flavor yet is tainted with carcinogens.

4)   Formaldehyde -- Carcinogen, it is not added in soda but when you digest aspartame, it will break down into 2 amino acids and methanol = formic acid + formaldehyde (diet sodas)

5)   High Fructose Corn Syrup is a concentrated form of sugar, fructose derived from corn.  It increases body fat, cholesterol and triglycerides and it also makes you hungry.

6)   Potassium Benzoate = preservative that can be broken down to benzene in your body.  Keep your soda in the sun and benzene = carcinogen

7)   Food Dyes = impaired brain function, hyperactive behavior, difficulty focusing, lack of impulse control.

Update & Clarification

As indicated in yesterday's post, 2013 is off to a rough start for me...so needless to say so too are my efforts with this 12 week Challenge.  I celebrate those who are doing well and make awesome progress!  I support those who are struggling for various reasons!  Next week is a weigh/measure week and reassessment; so however you are, use this week to figure out what is and isn't working so you can make necessary tweaks to your plan and effect the progress you have set for yourself!

Sickness has been a large contributor in me not doing well thus far on my fitness/yoga/running challenges, but I think I am about out of the horror of it all and can rededicate myself to balanced efforts!  If you are sick, been sick, getting sick, know that pushing through sickness regarding workouts is not always wise depending upon what your issue is......Listen to your body and do what is best for you in getting well.  It's okay to take time away from the workouts to get well so you don't prolong your aliments ;-)  Always just do the best you can until you can do better!!!

A little note to all those out there reading my blog (however often), it was said to me last week that my blog is very wordy.  I have to laugh at that because .... it is very wordy.  This of course comes from a young 20 something who is in the era of video blogs and as little reading effort as possible.  This blog completely reflects my personality and I am a dinosaur at heart even though I am only just now 40.  I may at some point jazz up my site, add tons of pics, and/or videos instead of (heaven forbid) all the "reading" but I wouldn't hold my breath just yet ;-)  Seriously though, I appreciate all of you who fain to read such a word heavy blog.  Know that I cliff note it as much as possible and am only trying to provide you with snippets of as much healthy (mental, spiritual, fitness, nutrition, life) information as possible from the large amounts of textbooks, nonfiction books, blogs, magazines, journals, and research that I pour over regularly.  At some point, I would like to also offer a pay site where I feel more at ease with posting video posts, streaming workouts, podcasts, etc., but I am just not there yet nor do I want to ever diminish what I offer for free for those who otherwise wouldn't have access to such information. 

Also know, that I realize the "spiritual" posts are not everyone's appetite and not what they come to my site for.....My intention is to never offend.  My sessions with folks are always about what each individual is wanting/needing from me and usually that is just workouts, form correction, and fitness information.  Sometimes they need more nutritional support.  Other times they are looking for more of a "life coaching" dynamic.  I offer all of this in my one-on-ones and therefore my blog is no different.  Just like with anything else in life and books....take the good you are seeking and leave what you are not seeking or yet ready for where you found it (alone). 

I hope these clarifications have helped or even made sense ;-)  Namaste!  God Bless!  Crank it Up! (tee hee....yes I am a dork as well).

 

Tribulations and Defeat

If you are struggling, feeling defeated, overwhelmed, and/or hopeless....You are not alone! These past months (and for some, years) have been a struggle for so many including myself. Life can be that way at times, but it is how we exist in those struggles that make us who we are. The past few weeks have been especially rough for me and in moments, I have not shined the way I would like to have, nor was I as strong as I'd like to have been.....the difference in my shining strong moments and my very weak moments completely depend on my focus in God's Word. Sounds silly to some who have not tried it, but this I can absolutely guarantee! Put your trust, faith, and study in God and He will absolutely guide you through whatever storm you find yourself!!!

 {The Apocrypha} The First Book of Maccabees 3:18-19 And Judas {Maccabeus} said, "It is easy for many to be inclosed in the hands of a few, and there is no difference in the sight of heaven between saving through many or through few, for victory in war does not depend upon the size of the force, but strength comes from heaven...."

Proverbs 16:7 When a man's ways please the Lord, He maketh even his enemies to be at peace with him.

Psalms 91:2 I will say of the Lord, "He is my refuge and my fortress: My God; in Him will I trust."

Deuteronomy 4:29-31 But if from thence thou shalt seek the Lord thy God, thou shalt find Him, if thou seek Him with all thy heart and with all thy soul. When thou art in tribulation, and all these things are come upon thee, even in the latter days, if thou turn to the Lord thy God, and shalt be obedient unto His voice. (For the Lord thy God is a merciful God). He will not forsake thee, neither destroy thee, nor forget the covenant of thy fathers which He sware unto them.

Hebrews 13:5-6,8 Let your conversation be without covetousness; and be content with such things as ye have for He hath said “I will never leave thee, nor forsake thee.”  So that we may boldly say, “The Lord is my Helper, and I will not fear what man shall do unto me.” … Jesus Christ the same yesterday, and today, and forever.

Proverbs 16:9 A man's heart deviseth his way: But the Lord directeth his steps.

Whether you are facing financial, medical, spiritual, family, whatever trouble it is or however many troubles it is, God is there for you to ask HELP, GUIDANCE, DIRECTION, UNDERSTANDING, HEALING, SAVING....but you have to ask Him and know that how He answers is always perfect whether it is fully understood in the moment or not. Understanding might come later, but always trust in His Will being best for you. A child might ask for a venomous snake as a pet but you denying that request and giving him a puppy instead does not mean anything less than your protection and balance of his needs/wants/desires/and best interest....God is no different in our lives! It sometimes takes years for me to come to full understanding and acceptance of paths in my life, but regardless of the thorns in the way or the redirection, it has always been in my best interest.

Isaiah 43:25-26 I, even I, am He that blotteth out thy transgressions for Mine own sake, and will not remember thy sins. Put Me in remembrance: let us plead together: declare thou, that thou mayest be justified.

Remind God of His promise which documents that you studied His Word to know of His promises.

I John 5:14-15 And this is the confidence that we have in Him, that, if we ask any thing according to His will, He heareth us: And if we know that He hear us, whatsoever we ask, we know that we have the petitions that we desired of Him.

Key words here: HIS WILL….

Philippians 4:11-13 Not that I speak in respect of want: for I have learned in whatsoever state I am, therewith to be content.  I know both how to be abased, and I know how to abound: everywhere and in all things I am instructed both to be full and to be hungry, both to abound and to suffer need.  I can do all things through Christ which strengthenth me.

Luke 12:6-7 Are not five sparrows sold for two farthings, and not one of them is forgotten before God?  But even the very hairs of your head are all numbered.  Fear not therefore: ye are of more value than many sparrows.

II Corinthians 9:6-8 But this I say, He which soweth sparingly shall reap also sparingly; and he which soweth bountifully shall reap also bountifully. Every man according as he purposeth in his heart, so let him give; not grudgingly, or of necessity: for God loveth a cheerful giver. And God is able to make all grace abound toward you; that ye, always having all sufficiency in all things, may abound to every good work.

If things are not working in your life, assess how you are going about life. In that we are given no more than we can handle this is to also include blessings. Make sure you are doing your best and the best for all concerned before wallowing in what is not working in your life.

James 1:13-16 Let no man say when he is tempted, I am tempted of God: for God cannot be tempted with evil, neither tempteth He any man: But every man is tempted, when he is drawn away of his own lust, and enticed.  Then when lust hath conceived, it bringeth forth sin: and sin, when it is finished, bringeth forth death.  Do not err, my beloved brethren.

God does not tempt us anymore than He tempted Job … Satan on the other hand … When we pull away from God and our focus is more in the flesh, it is much easier for temptations to snare us in the wrong direction.

James 1:5 If any of you lack wisdom, let him ask of God, that giveth to all men liberally and unbraideth not; and it shall be given him.

Proverbs 4:7-8 Wisdom is the principal thing; therefore get wisdom: and with all thy getting get understanding. Exalt her, and she shall promote thee: she shall bring thee to honour, when thou dost embrace her.

You Can Too....

from Idea Fitness Journal January 2013 issue:

Client Success Story: Despite surgery recommendations, Paul decided to drop weight the old-fashioned way.

client: Paul | personal trainer: Boualem Aggoune, owner of Personal Trainer 4 You Inc. | location: Muskegon, Michigan

Skipping the surgery. Paul had struggled with weight most of his life, at one point weighing 630 pounds. Concerned about his health, he consulted a doctor regarding the possibility of weight loss surgery. “The doctor (and many others) said it was impossible for Paul to lose that much weight without bariatric surgery,” explains Boualem Aggoune, owner of Personal Trainer 4 You Inc. “Paul was shocked that no one gave him any advice other than surgery, and he refused to believe it was the end-all solution.”

Paul admits that one of the reasons he shunned surgery was due to his appetite. “I love food! [Some] people who have had this surgery cannot eat certain foods and are quite often sick and end up going in and out of the hospital,” he says. He was also not satisfied with success rates. “All people lose weight with this surgery, but quite a few regain their lost weight, plus more. I set out to prove [the doctor] wrong and to show everyone what could be done.”

Going it alone. Paul intially decided to go solo on his weight loss journey. He enjoyed swimming and had an active job, which provided motivation. “After noticing some weight loss, I started researching nutrition and began to eat healthier,” he recalls.

Paul also cared for a large garden, and working there resulted in a 90-pound weight loss from April to August. In addition, he cut out high-fructose corn syrup, artificial sugar and other artificial ingredients from his diet.

Paul’s success eventually stalled around the 230-pound mark. “My weight plateaued, and I came to the realization that I had gone as far as I could by myself and that I was going to need help to continue my weight loss.”

It was time to call Boualem Aggoune.

Getting into the group. At the start of the program, Aggoune—who trains clients out of various fitness facilities—focused on 1-hour sessions that consisted of full-body workouts using free weights and a few machines. “We started with two sessions a week, but a couple of weeks later Paul told me he wanted to leave and go to a [dedicated] personal training studio,” Aggoune says. “I discouraged him. I know that people with insecurities—especially being obese—hide themselves from others.”
Aggoune believed that “a club environment and a group fitness format could provide more than just exercise—and at a smaller cost. The social element of fitness is often overlooked.”

Making a connection. Aggoune encouraged Paul to try for free some of his group training classes that were held at a local boxing facility. He also asked Paul to participate in a small transformation challenge with six clients. “I knew that for a man who is almost 30, single and obese, it is better for him to be surrounded by people as much as possible.”

Paul excelled at the boxing—at times doing a little too well, causing Aggoune to advise caution in order to keep his client safe and prevent burnout. Often, Aggoune asked Paul to assist him by holding punching bags for others, which gave Paul time to take a break and enjoy some social interaction.
Aggoune’s hunch paid off. Paul became more invested in the facility and the people around him, which inspired consistency. “What worked for Paul—the group setting—wouldn’t have worked if he weren’t such a natural people-person. I saw that in him. He likes to make people laugh even when he’s not feeling good.”

At press time, Paul had lost about 340 pounds, with another 10–15 pounds to go before reaching his goal.

Being the change. Aggoune and Paul now meet once a week for weight training. Paul continues to be active in the group setting by participating in boxing workouts, and he has recently added Zumba® to his schedule.

Paul hopes his success will inspire others. “I want people to know that diets fail, but a healthy lifestyle will last a lifetime,” Paul says. “You will always face different obstacles, but you can learn to get around them or overcome them. Study, research and define what you want. I will be turning 30 and am healthier and in better shape than ever!”

Growth Hormone

"Growth hormone is one of the most powerful fat-burning and muscle-building hormones in your body.  Shorter rest periods lasting 30-60 seconds or less resulted in the greatest growth hormone response."  BJ Gaddour, NSCA


Post Links on Proper Form and Technique:
Training Guidelines
Best Time Of Day
Take A Deep Breath --- Diaphragmatic Breathing
Practice Makes???
Importance of a Proper Squat
For the Love of Push Ups!
Core Sense
How Effective Is HIIT?
Low Intensity Fact Or Fiction
Active Rest
Principle Of Specificity
Cycle Check
Just Tongue It
Ab Facts

Go Whole

from Idea Fitness Journal January 2013 issue:

Let Whole Foods Power You Into the New Year

by Lourdes Castro, MS, RD

A leaf-to-root strategy that gets every last nutrient out of fruits and vegetables.
My New Year’s resolution is to stop juicing. My juicer extracts the juice of fresh fruits and vegetables, leaving behind a woolly mess of skin, seeds and rinds that I carelessly toss out. As a chef and nutrition expert I should know better, but I do it anyway. However, this year I am committed to keeping foods as whole as possible and eating as many parts of a vegetable as I can.
It seems I’m in good company, since health advocates are urging us to include more whole foods in our diets. It’s no longer enough to simply eat fruits and vegetables—the new standard is stem-to-root eating, where the plant is eaten as whole and intact as possible. While consuming whole grains has been popular for years, eating whole plants is finding its way onto many nutrition wish lists, giving the term whole food a lot more heft.

 

Whole Foods Are Packed With Nutrients

The closer a food is to its natural state, or the less it’s been processed, the more nutrient-dense it is. Nutrient-dense foods and beverages give you the best ratio of calories to nutrients because the calories are accompanied by a high amount of vitamins, minerals and other substances that may have positive health effects. Foods that are low in nutrient density supply calories but have very little health benefit (AND 2012). Whole foods give you the best bang for your caloric buck since you are eating the entire food with all its vitamins, minerals and fiber, and the food has not been subjected to potentially damaging processing.

When a food is refined (or even cut into edible parts), its nutrient profile changes. With grains, removing only the inedible husks keeps their nutrient content intact along with their whole-grain status. On the other hand, removing parts of a grain, such as the outer bran layer or the interior germ, extracts important nutrients like fiber and healthy fats and reduces nutrient density.

The same applies to fruits and vegetables. Removing skins and peels with all their roughage is like removing the fiber-filled bran layer from a grain. Keeping fruits and vegetables as close to their natural state as possible preserves their vitamins, minerals and fiber. It also guarantees the presence of potential phytochemicals, which are not essential nutrients but play a role in promoting health and preventing chronic disease (Smolin & Grosvenor 2007). Studies say phytochemicals are the reason why vitamin and mineral supplements do not provide the health benefits we get from consuming the same nutrients via fruits and vegetables (Liu 2004). Some phytochemicals like flavonoids have been identified, but plants may contain many more that have not been discovered, further strengthening the argument for eating whole plants. Keep that in mind the next time you consider squeezing the juice out of a carrot and tossing out the nutrient- and phytochemical-rich roughage.

 

Whole Foods Keep You Feeling Full Longer

Consuming whole plants is not just about providing vital nutrients and important phytochemicals. It can also help with weight loss and maintenance. Whole foods with their skins, rinds and edible seeds intact are naturally high sources of fiber, which studies have shown to deliver a feeling of fullness with fewer calories (Flood-Obbagy & Rolls 2009).

Fiber is a long, complex molecule of starch that mammals cannot digest. Dietary fiber slows the digestive process by requiring your system to sort through ingested nutrients and sift out digestible carbohydrates from indigestible fiber (Smolin & Grosvenor 1997). This slow-down helps control blood sugar levels and keep hunger at bay. Whole fruits and vegetables also have a high water content, which contributes to fullness and satiety (Weickert & Pfeiffer 2008).

 

Focus on These Plant-Based Power Players

Power into the new year by resolving to include more whole-plant-based foods in your diet. Add foods to your diet from the plant power-player categories listed below.

 

From the Ground Up: Roots, Tubers & Bulbs

Focus on Beets, Garlic, Sweet Potatoes

Why? Roots, tubers and bulbs grow underground and function as a plant’s nutrient-storage system, so it’s no surprise they are packed with vitamins and minerals. Many root vegetables, such as beets and carrots, come in a range of colors, and their pigments are suggestive of their phytochemical content. These pigments provide antioxidant benefits, such as protection against many chronic diseases and conditions associated with aging. Keep in mind that pigments provide an assortment of colors, including white and yellow; the anthoxanthin pigment responsible for a yellow or white hue may help lower blood pressure and cholesterol and decrease the risk of stomach cancer and heart disease (Harris et al. 2001).

Whenever possible, as is the case with beets, use the entire plant from root to leafy greens. Different parts of the plant may require different cooking methods, but the nutrient density is worth it.

Try this at home. Roasted beets with sautéed garlicky beet greens are delicious and easy. Remove the beet tops where stems meet the root, and roughly chop. Quarter the beets and lightly toss with olive oil, salt and pepper. Roast in the oven at 425 degrees Fahrenheit for 35 minutes, or until beets are fork tender. >> Meanwhile, finely chop 1–2 cloves of garlic and place in a pan with 1 tablespoon olive oil. Place over medium-high heat and add beet greens when the garlic begins to sizzle. Sauté until all greens are wilted. Serve with roasted beets.

*Alternative: Roast sweet potatoes and substitute watercress for the beet greens.

 

Top of the Plant: Dark, Leafy-Green Vegetables

Focus on Kale, Brussels Sprouts, Watercress

Why? These cruciferous vegetables, which are rich in carotenoids, may have a role in reducing the risk of prostate, colorectal and lung cancers (Jain et al. 1999; Voorrips et al. 2000; Feskanich et al. 2000). These and all vegetables from the cabbage family contain components called glucosinolates, which are broken down into anticancer substances during food preparation and digestion (Murrillo & Mehta 2001).

Try this at home. Kale chips are great snacks and side dishes. Toss kale with a small amount of olive oil and season lightly with salt and pepper before roasting in a 400 F oven for 18 minutes or until the kale leaves turn dark and crispy. Try this with shredded Brussels sprouts as well.

 

The Sea Has Vegetables, Too

Focus on Dulse, Wakame, Hijiki

Why? Sea vegetables, or types of seaweed, are primitive sea plants belonging to the algae family (Herbst & Herbst 2009). The plants are high in both iron and vitamin C, which make sea vegetables high-value iron sources because vitamin C is necessary for the absorption of plant-based iron. Sea vegetables are thought to have an anti-inflammatory effect, and regular ingestion has been linked to low blood pressure (Wada et al. 2011).

Try this at home. Sea vegetables are good for more than just wrapping sushi. The leaves come dried. Dulse leaves are tangy, while wakame has a milder flavor. Crumble and sprinkle over salads, soups, noodles or rice dishes.

 

Fruit With Edible Skins & Seeds: Berries

Focus on Raspberries, Blackberries, Strawberries, Blueberries

Why? These high-fiber fruits satisfy a sweet tooth but have a low glycemic response, which means your blood sugar will not react erratically after you consume them (Willet 2001). But the benefits don’t end there. The anthocyanin pigments in some berries provide anti-inflammatory benefits and can help open blood vessels, decreasing the risk of cardiovascular disease (Gonzalez-Gallego et al. 2010). The anti-inflammatory effect extends to brain cells—antioxidants found in some berries can improve motor skills and may help prevent age-related memory loss (Miller & Shukitt-Hale 2012).

Try this at home. Satisfy your sweet tooth by preparing mixed-berry granita. Simply purée a bag of partially defrosted frozen berries in a blender and serve. Since there is no added sugar, the granita will solidify if placed in the freezer, but the mixture will soften after a few seconds in a microwave.

 

Seeds & Nuts

Focus on Chia Seeds, Walnuts, Ground Flaxseeds

Why? All nuts and seeds are rich in healthy monounsaturated fats and help stabilize blood sugar levels. But the ones listed above are especially high in essential omega-3 fatty acids, which lower inflammation throughout the body (Calder 2006). This is especially good for people with arthritis and other inflammatory diseases.

Flaxseeds must be ground to enable your body to absorb all their beneficial nutrients, because the whole seeds pass through the intestines undigested. Chia seeds, on the other hand, do not have to be ground and have a longer shelf life because they can be left whole.

Try this at home. Soaking a tablespoon of chia seeds (or ground flaxseeds) in water will form a gel. Add this gel to your berry purée for a thick smoothie.

 

More Seeds: Legumes

Focus on Lentils, Chickpeas, Fresh Snap Peas
Why? Legumes are seeds that grow in pods. The seeds can be fresh or dried, the pods edible or inedible. Legumes are rich in protein, fiber and iron, but they get an extra punch from folate. High folate intake can decrease cardiovascular risk by lowering blood levels of homocysteine, which can damage artery walls (Willet 2001).

Try this at home. Dried lentils are quick-cooking and versatile. Simmer them in water until tender and then drain and cool. Toss with tomatoes, arugula, corn and carrots, and drizzle with olive oil and a squeeze of lemon. Eat this salad alone or augmented with sliced chicken breast. It also makes great leftovers.

A Different Type of Seed:

Pseudograins Focus on Quinoa, Buckwheat

Why? Pseudograins are not grains in the technical sense, as they are not seeds of the grass family. However, these gluten-free seeds can easily be substituted for traditional grains, providing a generous supply of fiber because the seeds are eaten in their entirety. Quinoa combines high-value protein with a concentration of the same flavonoids found in berries.

Try this at home. Simmer a cup of buckwheat groats (whole buckwheat) in water for about 20 minutes or until tender. Combine with berries and honey for an oatmeal-style breakfast, or toss with fresh parsley, tomatoes and lemon juice for a gluten- and wheat-free tabouli.

Plant-Based Power Players Grocery List

 

Vegetables

beets with tops

Brussels sprouts

garlic

kale

snap peas

turnips with tops

watercress

 

Fruit

blackberries

blueberries

raspberries

strawberries

Frozen Foods

frozen berries

 

Dry Goods

buckwheat noodles

chia seeds

chickpeas

dulse

flaxseeds

hijiki

lentils

quinoa

walnuts

wakame

Don't Postpone Your Life

Seems like a cliché, but seriously....What are you waiting for?  There is NEVER going to be an ideal time to workout, change your eating practices, read that self-help book, play in the floor with the kiddos without thinking of your to-do list, clean out the cabinets....whatever it is that you feel is necessary but too overwhelming to fit into your daily routine.  STOP POSTPONING YOUR LIFE....because you are not guaranteed anything in life...especially the  next day!  Hug your loved ones, tell them you love them, spend time with them!  AND TAKE CARE OF YOU for you and your loved ones!!!!

We are two weeks into this 12 week challenge and whether you are currently participating or putting it off until the "time is right", know that neither this 12 week challenge or anything in your life ever going to be PERFECT....It's not about perfection (timing or doing), but about doing your perfect best in each moment.  By just trying to make the necessary changes in your life to be healthier and less stressed,  you are making perfect strides towards a better life! 

Think of it this way:  We are talking about 12 weeks here....If you were ever pregnant, you are looking at having to take care of yourself for 40 weeks to nurture your emerging baby along to a healthy start.  40 weeks of eating better and more balanced, getting adequate sleep, taking daily vitamins, etc.  So, why not take that same dedication for 12 weeks for you?  Whether you take those 12 weeks 2 weeks at a time working on one habit at a time or whether you jump all in to 12 weeks of devoted dedication....you will see results!  You will be stronger; you will feel better; you will be less stressed; you will have developed habits that no longer take effort to do.....You will actually have more time and energy for all the things you are currently 'putting off until (fill in the blank)!

Started the 12 weeks when I did but got sick or fell off the deep end already....reboot and start over!  Didn't start the 12 weeks yet....start now!  The 12 weeks do not have to be exact to my 12 weeks or a buddies 12 weeks....nor do they have to end at 12 weeks......If 12 weeks is overwhelming, then start with a habits exchange plan or go it 2 weeks at a time....For ideas check out the 2 and 4 week plans at Current Fitness Challenge along with all past and current options....Start Today!!!!!

If you would like some help with your Challenge goals, motivation, or accountability, I am available to help you. Just send me an e-mail at cagib1@charter.net.

Thankful for Problems

from Jesus Calling by Sarah Young:

When you are plagued by a persistent problem--one that goes on and on--view it as a rich opportunity.  An ongoing problem is like a tutor who is always by your side.  The learning possibilities are limited only by your willingness to be teachable.  In faith, thank God for your problem.  Ask Him to pen your eyes and your heart to all that He is accomplishing through this difficulty.  Once you have become grateful for a problem, it loses its power to drag you down.  On the contrary, your thankful attitude will lift you up into heavenly places with God.  From this perspective, your difficulty can be seen as a slight, temporary distress that is producing for you a transcendent Glory never to cease!

Buck Up...You Got This!

 

 

Ibuprofen

from Women's Health  Jan/Feb 2013 issue:

"A recent study revealed that the pain reliever can cause intestinal damage when taken before a hard workout.  During strenuous exercise, your body directs blood flow away from your gut and to your muscles, which weakens your intestinal barrier."

It is best to delay taking any kind for medications/vitamins until post workout.  Also, check out:  How Long Should You Wait To Exercise after Eating?

Change In Dates for January Trinity Workout

I just found out that there is a scheduling conflict at Trinity Lutheran Church so I need to move the workout from this Saturday, Jan 19th, to next Sat, Jan 26th, still at 8 am.  Hope to see you all there then!!!!  For the workout that we will be doing (and other free workouts), just go to: Free Monthly Workouts

Metabolic Effect

Just by training to increase muscle mass, you increase your RMR (resting metabolic rate).  75-80% of your RMR is determined by your muscle mass.  Only 15-30% of your total daily calorie burn is based on your activity level.

Post Links on Muscles/Energy Sources & How it all Works:Greater Muscle Mass = Higher Metabolism
Muscle Fiber Types
Energy Systems
ATP
Consistent Rest

Lasting Weight Loss

from Yoga Journal February 2013 issue:

Lasting Weight Loss doesn't begin with deprivation or counting calories, says Brandt Passalacqua, an Integral Yoga therapist and the author of the book and DVD series Peaceful Weight Loss Through Yoga.  Nine years ago, Passalacqua says, yoga helped him shed 100 pounds by teaching him to care for himself both physically and emotionally.  The experience led him to create a weight-loss program that uses gentle asana, breathwork, and meditation to help you de-stress and tune in to what your body really needs.  "People put the diet part first," he says.  "It doesn't work that way."

Before you can embrace the lifestyle changes that result in lost pounds, Passalacqua says, you must first learn to take care of yourself.  Perhaps counter-intuitively, this includes making a conscious practice of feeding yourself regular, healthful meals.  When eating becomes a self-care practice instead of a reason for guilt, you're more likely to make healthful food choices and to heed your body's cues about how much is enough.  "When we are nourished, like a plant, we can grow and thrive," he says.

But if you're used to depriving yourself of food, you may need to teach yourself to eat well and regularly, Passalacqua says.  For most people, he says, this means eating at least four times a day at even intervals, which keeps your blood sugar from crashing and helps you avoid unhealthy snacking.  With practice, learning to view eating as an act of self-love rather than a source of anxiety or harm can transform your relationship with food. ~Katherine Griffin

 

 

Why Bible Challenge on a Fitness Site?

True that this one may not seem fitness related; however, I can without hesitation say it is my daily foundation and without it I would not have had the fitness success I have had. Daily Bible Study might sound unrelated, but think about it this way....I start my days thinking about something outside of myself, outside of my problems and my little world. It puts my entire day and existence in perspective and provides me with the Grace and Direction I need to not stray too far from my journey (which as you can probably discern is more than just fitness). 

12 Week Running Challenge 1/11/13-4/5/13

The Running Challenge begins today!!! Details of this challenge are below.

Whether walking or running, trying to get your 10,000 daily steps in (equivalent of 5 miles) or training for a race; start where you are and set attainable daily/weekly goals to strive for and make sure you stretch it out when you are done!  Enjoy time to yourself in nature....It's AWESOME! 

This Running Challenge should not focus on whether or not you have ever been good at running or ever even given it a try. This Challenge should be about getting you out and either giving something new a try or progressing you along to a goal you might have always wanted to achieve (whether that be a 5k, 10k, half or full on marathon). The dates of this 12 week Running Challenge are January 11th - April 5th, 2013.

Whether you are doing this Running Challenge all by itself with no other additional Challenges or whether you are tackling every Challenge posted this week, below are the rules for this particular Challenge.

First, decide what your focus needs to be for this Challenge: Have you ever run before? If no, then keep it very simple and start with one mile and work up to a goal by the end of this 12 week Challenge of three mile walk/runs. If your goal is to run a 5k or 10k, then map out your course on how to go about achieving that in the 12 weeks timeframe of this Challenge (all kinds of such schedules exist online...just Google which you are interested in (5k or 10k)). If you have loftier goals in mind such as a half or full marathon, then you will really need to hunker down and get started on your progressing running schedule for each week of this 12 week Challenge for sure. Regardless of what your running goal is, own it; plan for it; and do it! If you are combining this with regular workouts and/or Yoga, be smart about your preplanned days for each and make sure you have at least one full day off from everything each and every week. How many days a week you run and how you group your fitness activities will completely depend upon whether you are just starting out, trying to reach a 5/10k, or half/full marathon.

For an example, I am already registered for a half marathon (my first) on April 27th and will be combining my run schedule with workouts and yoga with a schedule that looks something like below. Note that if you look at most half marathon run schedules they have you running 4-6 days a week; however, with the level of high intensity interval training such as I do and recommend this is not necessary.

Sundays 60 min Yoga/possible short or long run (depending on week possibly OFF)
Mondays Resistance/Interval Workouts/20 min Yoga
Tuesdays Short Run/60 min Yoga
Wednesdays Resistance/Interval Workouts/20 min Yoga
Thursdays Long Run/30 min Yoga
Fridays Resistance/Interval Workouts/20 min Yoga (or hour long arm balance/inversion Power Yoga in lieu of Res/Int Workout)
Saturdays OFF
**Note that the more you do regarding workouts does not equate to quicker fat/weight loss results...reference Posts throughout this site on this subject***

Need Help With any/all of this? I'm always available: cagib1@charter.net

~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~

One Running Schedule

Here is one Running Schedule, but there are countless others online....just Google the distance you are interseted in trying.

Couch to Half Marathon Plan

Whether you have never tried running or are currently puttering through 5k runs, here is a very doable plan to get you to a half marathon in just 10 weeks and not impede upon your normal resistance/interval workouts. The below can be adapted to whatever days, and is based on a Mon/Wed/Fri resistance/interval workout routine:

Tues Thurs Sat
Week 1 Run/Walk 3 miles Run/Walk 2 miles Run/Walk 4 miles
Week 2 Run/Walk 3 miles Run/Walk 2 miles Run/Walk 5 miles
Week 3 Run/Walk 3 miles Run/Walk 3 miles Run/Walk 6 miles
Week 4 Run/Walk 3 miles Run/Walk 3 miles Run/Walk 4 miles
Week 5 Run/Walk 3 miles Run/Walk 3 miles Run/Walk 7 miles
Week 6 Run/Walk 4 miles Run/Walk 4 miles Run/Walk 8 miles
Week 7 Run/Walk 4 miles Run/Walk 4 miles Run/Walk 9 miles
Week 8 Run/Walk 4 miles Run/Walk 5 miles Run/Walk 11 miles
Week 9 Run/Walk 5 miles Run/Walk 5 miles Run/Walk 7 miles
Week 10 Run/Walk 3 miles Run/Walk 4 miles Run/Walk 13.1 miles

12 Week Yoga Challenge 1/10/13-4/4/13

The Yoga Challenge begins today!!!  Details of this challenge are below. 

Without some quiet focus on our breath and our bodies, we are disconnected and unable to truly breathe and be calm, still, and free from pain. However minimal the amount of time and focus you spend with your body, begin where you are and receive the benefits!

This Yoga Challenge should not focus on what you can or cannot yet do. How flexible or inflexible your body is at the start. How unforeseeable it is that you will ever obtain your desired flexibility. The very nature of Yoga itself is not on such inhibiting factors. Focus rather on the present and where your body is in the now and the rest will follow. The dates of this 12 week Yoga Challenge are January 10th - April 4th, 2013.

Whether you are doing this Yoga Challenge all by itself with no other additional Challenges or whether you are tackling every Challenge posted this week, below are the rules for this particular Challenge. Note that it is very important to have a stretching program in addition to any fitness routines including but not limited to strength training, running, and cycling.

First, choose a track based on your experience with Yoga. If you have never done Yoga before, you are in Track 1. If you have some experience with Yoga, but are still very much a beginner, choose Track 2. If you consider yourself somewhere between Beginner and Intermediate (or Advance), go with Track 3.

Track 1
Do 15-60 minutes of Yoga 1-2 times each week of this Challenge. For tips on Practices, see below.

Track 2
Do 20-60 minutes of Yoga 2-3 times each week of this Challenge. For tips on Practices, see below.

Track 3
Do 20-60 minutes of Yoga 3-6 times each week of this Challenge. For tips on Practices, see below.

Regardless of which Track you are in for this Challenge, plan what days you are going to practice and account for the foreseen obstacles and make a plan for working around them. Make a mental account of your progress each week. How your body and mental focus are changing as your practices grow.

Stuck for Practices? Some helpful resources:

*yogajournal.com for free poses descriptions and advice as well as practices and follow along videos.
*Rodney Yee has an amazing line of DVDs from beginner all the way to advance. He also has a superb book for all levels helping you advance your Yoga practice all the way into inversions titled Moving Toward Balance 8 Weeks of Yoga with Rodney Yee
*Another one of my favorite yoga instructors is Kathryn Budig who has a beginner's guide to yoga titled The Women's Health Big Book of Yoga

Need Help With any/all of this? I'm always available: cagib1@charter.net

~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~

Yoga, Yoga, Yoga

If you need some basic, quick yoga help, be sure to check out:

Basic Stretch Routine
Need Some Yoga Help?
Free Streaming Yoga Videos

12 Week Nutrition Challenge 1/9/13-4/3/13

Nutrition Challenge begins today!!!! Details of this 12 week challenge are below.

Keep in mind that if you are just starting out with a fitness/nutrition program that your Challenge goals could be as simple as eating breakfast every morning, eliminating processed foods, eating every 3-4 hours throughout your day, drinking water instead of sodas or only eating when you are hungry....Just remember to keep it simple and attainable and just try your best every day to be consistent in your efforts. Do not beat yourself up for those inevitably "bad" days and just take the next moment to "get back on track". Life is life, live it the best you can each moment you are given!!!

This Nutrition Challenge should not focus on where you are not, what you are yet unable to do, what you can or should not have. This Challenge should however focus on where you are, what you can do, what you can have, what you can achieve! 12 Weeks to a better functioning, healthier you! 12 Weeks to a trimmer, toner you! 12 Weeks to a different mindset about what your body CAN do and how you feel about what you put into your body and how you treat your body! The dates of this 12 week Nutrition Challenge are January 9th - April 3rd, 2013.

Whether you are doing this Nutrition Challenge all by itself with no other additional Challenges or whether you are tackling every Challenge posted this week, below are the rules for this particular Challenge. Note that it is highly recommended that you at least combine the efforts of the Fitness Challenge alongside the Nutrition Challenge for best results!

1) Establish at least 3-5 nutritional goals and the course of action you plan to take to accomplish these goals during this Challenge. Keep in mind that these need to be Specific, Measurable, Attainable, Relevant, and Time-bound (in that the time frame is the 12 weeks of this Challenge). It will not do you any good to make goals that you cannot reasonably attain in this 12 week period. Treat your established goals and plan as a contract with yourself for these 12 weeks. This is not a "New Years' Resolution" that you abandon in 4 days! If you are stuck for goals, there are some samples below this section.

2) Weigh and measure yourself (refer to the Measuring Results tab of this blog for information on this). Weigh/Measure throughout the Challenge on these dates following the initial weigh/measure on Jan 9th then: February 6th; March 6th; and finally on April 3rd.--If you are also participating in the Fitness Challenge you only need to measure once each week so go with the Fitness Challenge dates.--
3) If you are doing this Challenge in part for weight loss, then I strongly encourage you to take before and after pictures. This is not for me or anyone else, but for you to track your fat loss journey (refer to the Measuring Results tab of this blog for information on this). Your before photos should be taken on January 9th and your after photos should be taken on April 3rd (again using Fitness Challenge dates if participating in both Challenges).

4) Plan your meals. Account for the foreseen obstacles and make a plan for working around them.

5) Assess your goals and how your plan is going half way through the Challenge on February 20th (or 19th). This is a time to determine what is working and what is not. You will be half way through the Challenge at this point so this is a great time to tweak what needs to be tweaked for the final 6 weeks.

6) Where did you end up? On April 3rd (the end of the Challenge) do a final assessment of the previous 12 weeks and where you are in relation to your goals. Reflect on what the 12 weeks entailed, what obstacles you overcame to accomplish your goals, what you learned about yourself in this process and how you can apply it going forward beyond this Challenge.

Samples of Nutrtional Goals:
*Eat 8-10 fruits/vegetables daily, no excuses
*Preplan all meals
*Track all meals
*No BLTs (bites, licks, tastes) (refer to Eating Supportively tab of this blog)
*No more than 3-4 PIs per week (refer to Eating Supportively tab of this blog)
*No unplanned PIs per week (refer to Eating Supportively tab of this blog)
*Drink water daily to stay hydrated (refer to Eating Supportively tab of this blog)
*Stay within daily nutritional targets (refer to Eating Supportively tab of this blog)

Need Help With any/all of this? I'm always available: cagib1@charter.net

~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~

Nutritional Support and Recipes

Need some better understanding of how to eat supportively and/or recipes?  Be sure to read these pages and all the links contained on them:

Eating Supportively

Healthy & Yummy Recipes

12 Week Fitness Challenge 1/8/13-4/2/13

Fitness Challenge begins today!!!! Details of this 12 week challenge are below. 

Keep in mind that if you are just starting out with a fitness program that your Challenge goals could be as simple as adding in daily movement throughout your day or doing some activity prior to meals (such as 10 squats or counter push ups or 10 minutes of burpees)....Just remember to keep it simple and attainable and just try your best every day to be consistent in your efforts.  Do not beat yourself up for those inevitably "bad" days and just take the next moment to "get back on track".  Life is life, live it the best you can each moment you are given!!!

This Fitness Challenge should not focus on where you are not, what you are yet unable to do, what you can or should not have. This Challenge should however focus on where you are, what you can do, what you can have, what you can achieve! 12 Weeks to a better level of fitness! 12 Weeks to a trimmer, toner you! 12 Weeks to a different mindset about what your body CAN do and how you feel about what you put into your body and how you treat your body! The dates of this 12 week Fitness Challenge are January 8th - April 2nd, 2013.

Whether you are doing this Fitness Challenge all by itself with no other additional Challenges or whether you are tackling every Challenge posted this week, below are the rules for this particular Challenge. Note that it is highly recommended that you at least combine the efforts of the Fitness Challenge alongside the Nutrition Challenge for best results!

1) Establish at least 3-5 fitness goals and the course of action you plan to take to accomplish these goals during this Challenge. Keep in mind that these need to be Specific, Measurable, Attainable, Relevant, and Time-bound (in that the time frame is the 12 weeks of this Challenge). It will not do you any good to make goals that you cannot reasonably attain in this 12 week period. Treat your established goals and plan as a contract with yourself for these 12 weeks. This is not a "New Years Resolution" that you abandon in 4 days! If you are stuck for goals, there are some samples below this section.

2) Weigh and measure yourself (refer to the Measuring Results tab of this blog for information on this). Weigh/Measure throughout the Challenge on these dates following the initial weigh/measure on Jan 8th then: February 5th; March 5th; and finally on April 2nd.
3) If you are doing this Challenge in part for weight loss, then I strongly encourage you to take before and after pictures. This is not for me or anyone else, but for you to track your fat loss journey (refer to the Measuring Results tab of this blog for information on this). Your before photos should be taken on January 8th and your after photos should be taken on April 2nd.

4) Plan your workouts (if you are working out with me this is done for you). Account for the foreseen obstacles and make a plan for working around them.

5) Assess your goals and how your plan is going half way through the Challenge on February 19th. This is a time to determine what is working and what is not. You will be half way through the Challenge at this point so this is a great time to tweak what needs to be tweaked for the final 6 weeks.

6) Where did you end up? On April 2nd (the end of the Challenge) do a final assessment of the previous 12 weeks and where you are in relation to your goals. Reflect on what the 12 weeks entailed, what obstacles you overcame to accomplish your goals, what you learned about yourself in this process and how you can apply it going forward beyond this Challenge.

Samples of Fitness Goals:
*Complete all planned workouts, no excuses
*In addition to all planned workouts, do my 10,000 steps daily
*Incorporate and complete all planned yoga/stretching practices, no excuses
*Progress to full blown, hard core push ups
*Progress planks to certain level and/or certain time in an isolated hold
*Progress a certain fitness move that you have struggled with to the next level
*Progress to a certain number of reps of assisted chin ups
*Progress to a certain number of reps of unassisted chin ups
*Progress to a certain number of reps of assisted pull ups
*Progress to a certain number of reps of unassisted pull ups
*Incorporate and complete all planned walks, or runs, or walk/runs, no excuses

Need Help With any/all of this? I'm always available: cagib1@charter.net

~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~

Good Workout to Get Started/Rebooted

Have been away from the workouts for a bit?  Below is a good workout to get you started, restarted, rebooted, GOING.  Want some other suggestions?  Be sure to check out Free Monthly Workouts page and all the links or e-mail me at cagib1@charter.net.


Complete 2-4 complete Circuits of Round 1 with 30 seconds for each move followed by 15 seconds of rest between moves.  Once you have completed all of Round 1 (2-4 times through), rest for 60-90 seconds, then Complete 2-4 Circuits of Round 2 with 30 seconds for each move followed by 15 seconds of rest between moves.

Round 1 Circuit 30x15
Mountain Climbers (fast or slow)
Prisoner Squats
Forearm Plank Hold
Left Leg Reverse Lunges (or split squat)
Right Leg Reverse Lunges (or split squat)
Wall Squat with Arms against the wall to form a "W" (w/elbows in line w/shoulders)

Round 2 Circuit 30x15
Calf Raises
Shin Raises
Stability Ball Passes
Left Side Plank Hold
Right Side Plank Hold
Wall Squats with Arms against the wall to form a "W" (w/elbows in line w/shoulders)

Follow with Tabatas, Intervals, or just Cool Down Stretching.

12 Week Bible Challenge 1/7/13-4/1/13

Bible Challenge begins today!!!!  Details of this 12 week challenge are below. 

Psalms 1:1-3  "Blessed is the man that walketh not in the counsel of the ungodly, Nor standeth in the way of sinners, Nor sitteth in the seat of the scornful.  But his delight is in the law of the Lord; And in His law doth he meditate day and night.  And he shall be like a tree planted by the rivers of water, That bringeth forth his fruit in his season; His leaf also shall not wither; And whatsoever he doeth shall prosper."

This Bible Challenge should not focus on past failures. It should focus however on the very real possibility of reading through the Bible start to finish whether it be for the first time or for another time through. Whether it be from Genesis to Revelation or whether it be in Chronological order. It should not overwhelm you with the information you do not know, but enlighten you as you go. The beauty of reading the Bible through as you would any other book in your possession is that you will ascertain understanding and foundation you might otherwise miss. You can make notes throughout your daily readings of deeper studies you want to go back and do. The dates of this 12 week Bible Challenge are January 7th - April 1st, 2013.

By doing the 12 week Bible Challenge, you are in essence signing on for a 90 day reading Challenge short 5 days. Whether you decide to adhere to a 90 day schedule and double on five days; or just be five days shy of completion of your 90 days schedule; or take these 85 days to be 85 days in on a six month or year schedule; take this opportunity to get on your journey to a better understanding of the Bible!

For various timeline reading schedules, just Google whichever you are interested. Know that for a 90 day schedule, you will need to be able to set aside at least an hour each day for your reading. Less time for a six month or year schedule. Be very honest with how much time you will give to this so you do not get defeated and quit. Even if you fall behind, keep going because the important thing is your efforts and time with God in His Word!

Need Help With any/all of this? I'm always available: cagib1@charter.net

Study = Knowledge

Commune with the Lord and remind Him of all the promises He has made (Isaiah 43:25-26), BUT in order to do that you have to first know what those promises are and what the conditions of those blessings to first be met are.....KEY is you have to study God's Word in order to have any concept/understanding of what any of this is....

II Timothy 2:15 "Study to shew thyself approved unto God, a workman that needeth not be ashamed, rightly dividing the word of truth."

II Timothy 3:16-17 "All Scripture is given by inspiration of God, and is profitable for doctrine, for reproof, for correction, for instruction in righteousness:  That the man of God may be perfect, thoroughly furnished unto all good works."

Proverbs 24:3-4 "Through wisdom is an house builded; And by understanding it is established:  And by knowledge shall the chambers be filled with all precious and pleasant riches."

Resolutions, Challenges, And....

K, so why all the "self-help" reflection posts this week instead of the "typical" do this to get fit first of the year hustle?  Several reasons, with the main one being that the majority of everyone's (including my own) battle with getting fit and staying fit is mental...not knowing what to eat or how to work out is not what is holding you back.  It matters little what your financial situation is or whether you workout this way or that way....What makes the difference is how you feel about yourself, what your motivation is, and what your goals are and how you feel about your success.  Know that getting into a particular jean size is not going to solve how you feel about yourself.....Sure you'll feel great about it, but that is a fleeting feeling if how you feel about who you are and the balance of your life isn't okay.  The first step of your journey needs to be acceptance of who you are and where you are in life.  This doesn't mean that you have to have everything figured out before you begin, just that you are okay with who you are.  Acceptance of you and your situation in the present does not mean there are not things to work on and change...that's growth, that's the journey of life, but mentally beating yourself up over what you don't like or want to fix or whatever, is not progressing you to anywhere you want to go.  It is one thing to say I want to lose 20 pounds and I have a plan to accomplish that versus saying to yourself that you hate your body and you never are able to stick to anything you set out to, etc., etc.  Those 20 pounds, or whatever it is on your goal list is not what is making you anguish, but the dialogue in your head about it.  Accept where you are, make a plan for what you want to change, improve, enhance, and set about doing just that.  You are you regardless of jean size....love yourself the way you would a loved one and get about your journey!

To the left of posts is a list of some books that have helped me on my journey in some way, so I posted them for your benefit.  I am a Christian and some might wonder why I have then a few of the books listed in that they are more humanistic than Christian.  They are from a humanistic slant, but I adhere to the philosophy of not throwing out the baby with the bath water.  You simply have to filter the material and take the good and leave the bad.  That's the case with everything in life.  Beyond self-help and exploration, I always make my foundation of everything God's Word the Bible and it has never led me astray. 

Five 12 Week Challenges begin next week and details will be posted each day next week for each of the five.  Whether you participate in one or all five, be on the lookout every Tuesday for Challenge help and support.  If you would like some help with your Challenge goals, motivation, or accountability, I am available to help you.  Just send me an e-mail at cagib1@charter.net.
 

You Are The Star

You are the star of your story.....Just as everyone else is the star of their own individual stories.  The folks around you (family, friends, and frenemies alike) are all just surviving their own lives and insecurities, starring in their own story of their own reality.  Their perception of you is based on their views and issues, so don't let their perception of their reality shape yours....Don't take them personally because what they are projecting is based on their experiences, fears, traumas, etc.  Bottom-line, don't let the projections of others define you as it is not a true reflection of you.  Know that changing damaging habits and personal growth are not an admonishment of who you are, just the accumulation of life's traps that surround us....but once you are aware, you can take the steps to move forward without taking on the negative chatter about who you are ... You are a wonderful creation of God!  Take care of you!!!

Only Take The Lessons With You

from You Can Heal Your Life by Louise L. Hay:

"...It is the same thing when we are cleaning our mental house.  There is no need to get angry just because some of the beliefs in it are ready to be tossed out.  Let them go as easily as you would scrape bits of food into the trash after a meal.  Would you really dig into yesterday's garbage to make tonight's meal?  Do you dig into old mental garbage to create tomorrow's experiences?"

Planting Seeds

from You Can Heal Your Life by Louise L. Hay:

"Think for a moment of a tomato plant. A healthy plant can have over a hundred tomatoes on it.  In order to get this tomato plant with all these tomatoes on it, we need to start with a small dried seed.  That seed doesn't look like a tomato plant.  It sure doesn't taste like a tomato plant.  If you didn't know for sure, you would not even believe it could be a tomato plant.  However, let's say you plant this seed in fertile soil, and you water it and let the sun shine on it.

When the first little tiny shoot comes up, you don't stomp on it and say, "That's not a tomato plant."  Rather, you look at it and say, "Oh boy!  Here it comes," and you watch it grow with delight.  In time, if you continue to water it and give it lots of sunshine and pull away any weeds, you might have a tomato plant with more than a hundred luscious tomatoes.  It all began with that one tiny seed.

It is the same with creating a new experience for yourself.  The soil you plant in is your subconscious mind.  The seed is the new affirmation.  The whole new experience is in this tiny seed.  You water it with affirmations.  You let the sunshine of positive thoughts beam on it.  You weed the garden by pulling out the negative thoughts that come up.  And when you first see the tiniest little evidence, you don't stomp on it and say, "That's not enough!"  Instead, you look at this first breakthrough and exclaim with glee, "Oh boy!  Here it comes!  It's working!"

Then you watch it grow and become your desire in manifestation."