Boosting The Immune System

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
• Take Zinc chewables

Food I Do’nt 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

More Of My Backstory

Evolution Three – Week Five



Monday, September 28, 2009

Hello Folks,





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.

SpiriSpirit And Exercise: Shaolin Monks: Day 208

Evolution Three – Week Four

Friday, September 25, 2009

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 refused to enter the Buddhist Temple
• Bodhidharma meditated in 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 notice 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)
• He 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?


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


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

Why Jillian Michaels Is The Biggest Winner: Day 207

Evolution Three – Week Four

Thursday, September 24, 2009



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

Where Did Fasting Come From?:Part 2:Day 206

Evolution Three – Week Four


Wednesday, September 23, 2009

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 season
• 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

Fasting And All Of The Facets Part 1: Day 205

Tuesday, September 22, 2009

Evolution Three – Week Four

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
• Eye's 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

Spiral Vortexes, Exercise For The Soul, And Five Tibetan Rites: Day 204

Evolution Three – Week Four


Monday, September 21, 2009

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

Arnel Ricafranca's Motivating Videos: Day 203

Evolution Three – week Three

Sunday, September 20, 2009

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 become the best inventions

Exercise vs. Diet: Day 202

Evolution Three – week Three

Saturday, September 19, 2009

I think pretty soon I will be shifting gears and posting my pics once a week and not every day.



Here is a clip I like. I Don' have much time today so I will keep it short again. This is a talk done by Brad Pilon who wrote the book EatStopEat...

I think he is talking about the middle way with both exercise and diet. It is no doubt that most of us eat more calories than necessary...but sometimes more is less....right...we eat more because a lot of foods today that aren't filling tend to have more calories, like cake. He has a good point about striking a balance with food and exercise and not over doing either one of those things.



I would argue that he talks a lot about food and not so much about calories. We could definitely eat more food if we eat healthy food and stay away from high calorie food.



Or if we want to eat high calorie food, eat smaller portions...



so the basic idea is...

• eat more quantities of healthy food

• eat smaller portions of higher calorie (unhealthy) food

Exercise: bike 30 minutes, turbulance training, ankle stretches (it never ends)



Menu: Protein and veggies







Until next time…



Think, Believe, Act, Adjust, Never Give up



Dakota



Today’s Mantra: We are the ones we have been waiting for.



~Barak Obama

Quick Note: Days 200 and 201

Evolution Three – week Three


Friday, September 18, 2009

Hello Folks,



It has been a long week. I am going to post my pics from yesterday and today and call it a night. And I will leave you with a quote...







Do just once what others say you can't do, and you will never pay attention to their limitations again.



James R. Cook









Exercise: bike 30 minutes, turbulance training



Menu: Protein and veggies







Until next time…



Think, Believe, Act, Adjust, Never Give up



Dakota



Today’s Mantra:
My advice is to go into something and stay with it until you like it. You can't like it until you obtain expertise in that work. And once you are an expert, it's a pleasure.






Milton Garland

Why Do Athlete's Gain Weight When They Are No Longer Competing?: Day 199

Evolution Three – week Three

Wednesday, September 16, 2009

Hello Folks,



When I was a kid growing up I used to love to watch the Olympics, especially gymnastics. Back then there was one athlete that really stood out, Mary Lou Retton. She was a powerhouse; she was all muscle and power and it showed in her routines.



Mary Lou Rettons Bio:



Born January 24, 1968 in Fairmont, West Virginia.

• Inspired by Nadia Comaneci she took up gymnastics

• Coached by Bela and Marta Karolyi (coached Comaneci)

• First female gymnast from US to win the all-around Olympic title.

• Won five metals at the 1984 Olypmics
  
• She has a skill named after her on the uneven bars called "The Retton Flip”
  

• In 1997, Retton was inducted into the International Gymnastics Hall of Fame
  

• She was the first female to appear on a Wheaties box
  

• Married with four daughters

• Currently she is a personal trainer and has her own website called http://www.marylouretton.com/ and http://www.marylousweigh.com/.

Here is an a few questions from an interveiw with Mary Lou Retton on Chron: Health and Medicine.



Petite women know they have to watch their weight more closely than their taller counterparts, and Mary Lou Retton is no different. She became America's sweetheart back in 1984 when she stood on the Olympic podium to accept five medals and flashed her wide, bright smile. America still loves Retton, who is married to a Houston real estate developer and mom to four busy daughters. By trade she's now a motivational speaker and travels weekly to inspire others to achieve their best. She also is launching a diet and exercise program this month called Mary Lou's Weigh (find it at marylousweigh.com). The plan comes with a reinvented scale — a "platform" that doesn't tell you what you weigh, but informs you how much you've gained or lost.



Q: You could be doing anything right now. Why a weight-loss program?



A: I'm a motivational speaker; that's what I do. I can encourage and be your personal trainer. I want people to just think that tomorrow is a new day and they shouldn't be afraid to start. I can help.



Q: What do — an Olympic athlete — say to inspire people who may not do any exercise at all?



A: Whenever you have a pinnacle moment, the Gold Medal moment, there's a story of what it took to get there. I left my family at 14 and had a body type that was not supposed to be a gymnast. A gymnast was supposed to be thin and graceful. I was muscular and strong and no one had seen that. I was not extraordinary. But I had a dream, and I worked my tail off. Anyone can do that.



Q: But when you were training and competing it was different, right?



A: I had to be a certain number — between 92 and 94 pounds — because the less you weigh, the easier the sport is. I had doctors and trainers telling me what to eat. I always made it, but it was tough.



Q: What changed after all that?



A: I was in college at UT, a normal kid. Gosh, you eat fast food and pizza at midnight.



Q: So you gained the "Freshman 15?"



A: Yes, it was fun until I saw pictures of myself. I knew I wasn't happy with myself.



Q: What did you do about it?



A: I needed to get back on track. Not because a coach or trainer said to, but I did it for me. It was a huge moment for me and it felt good. So I did what we all know works. I cut out the junk food and started working out.



A: I focus on cardio, 30 to 45 minutes on the elliptical machine. I also lift light weights with high repetitions. I have to exercise in the morning or it doesn't get done.



Q: What do you do for stress relief?



A: Exercise. That's my time. I read and listen to my iPod. It's alone time, really. I love my kids, but it's chaotic.



Q: What advice to you give other women your age?



A: I urge women to get health screenings, get a mammogram. My mother-in-law is battling breast cancer now and it's awful. I had my first colonoscopy this year. I want a good quality of life when I'm old, and I want to set a good example for my daughters now.



diane.cowen@chron.com



For full interview CLICK HERE



Thoughts on Mary Lou Retton:







Mary Lou Retton was one of the few female athlete's in gymnastics that was not only talented but also very physically strong. She managed to use her physical strength to her advantage in a sport where women were much thinner and more petite.



As a female athlete who started seriously competing early in her life, where she practiced for hours and hours every day from a very young age; she more than likely never had to worry too much about her weight. Though, she was in a sport where she was told to keep her weight down, I suspect that with all of those hours of exercise she was burning quite a few calories per day.



Also, she was muscular, which made her even more of a fat buring furnace than other girls her age.



So why did she gain weight after she stopped competing? There are many factors to consider....

• When she stopped exercising or exercised less her muscles began to atrophy, which made her less of a fat burning furnace

• She was away in college where there was no one to tell her what to eat

• She probably ate the same amount of calories that she used to eat when she was competing; meaning she did not adjust her diet to her new lifestyle

• Her body wasn't telling her when she was full because it was used to the level of energy it required to maintain her exercise levels

• She exercised less and burned less calories

• Being a woman she naturally had more fat cells than men

Here are a few interesting facts about fat cells and muscles and how they work...

• Fat cells are called a dipocytes and multiply in number when you are a baby and during puberty

• After you become adults the only time you produce new fat cells is during pregnancy

• When you gain weight, fat cells fill up with more lipids and become larger

• Fat cell numbers can't be decreased, but fat cell size can

• Muscle does not turn into fat, less muscle means easier to gain weight

• Muscles increase metabolism

• 1 pound of muscle extra burns 20 or more calories per day

• Training 4 to 5 days per week intensely increases calorie burn by 400 calories per workout

• To avoid weight gain, monitor diet and maintain strength training program

Here is a clip of her during her Olympic years: (She is a little powerhouse)





Until next time…



Think, Believe, Act, Adjust, Never Give up



Dakota



Today’s Mantra: As simple as it sounds, we all must try to be the best person we can: by making the best choices, by making the most of the talents we've been given.



~ Mary Lou Retton

Why Oprah Winfrey Can't Keep The Weight Off: Day 198

Evolution Three – week Three

Tuesday, September 15, 2009

Hello Folks,



I came across an interesting youtube video by some random Yoga instructor named Subodh Gupta. He had a few things to say about Oprah Winfrey’s repeated weight gain issue.



I don’t think there are many people out there who haven’t heard of Oprah Winfrey. She is one of the few entertainers and talk show hosts who seem to really care about her audience and the content of her show.



OPRAH WINFREY has some admirable qualities that make her successful...



           1. She has an amazing ability to empathize with just about anyone; probably because of her own personal history of abuse.



           2. Her honesty with herself and her audience when it comes to things like her weight helps her viewers identify with her.



           3. She has done a lot of giving back to the community and society as a whole, despite her incredible wealth.



Even though she has succeeded in many areas of her life, she still struggles with this one very common issue. Most people assume when it comes to weight loss that it has something to do with eating healthier, eating less, and exercising more; but most people don’t consider the BIGGER issue.



The BIGGER issue is WHY? What is the root cause of this weight problem. I think it comes down to a few very important things...

• Remember weight loss does not fix the root, and find the root cause

• Figure out ways to address the root cause

• If you don’t SEE yourself differently when you lose weight, you will always carry the other self

• Changing mindset is number one

• Treat your problem like an addiction (even with ten years of sobriety, it isn’t over)

• Forgive yourself and keep going

• Physicists agree that the power of the mind is far greater than matter, one would not exist with out the other

The Youtube guy Subodh claims that Oprah claims that “life took over” and she thought she had the weight issue beat. He says that she says it is when she has a lot of stress in her life that she turns to food or she forgets to take care of herself.



Here is a little more of his theory about how she can fix this problem. (I am wondering if she ever addressed the root cause?)




Until next time…



Think, Believe, Act, Adjust, Never Give up



Dakota



Today’s Mantra: Before you agree to do anything that might add even the smallest amount of stress to your life, ask yourself: What is my truest intention? Give yourself time to let a yes resound within you. When it's right, I guarantee that your entire body will feel it.






~Oprah Winfrey



If you have ever dealt with the YO-YO weight gain issue and you looked really closely at the reason's why, what would you say is the ROOT cause?

Martina Navratilova Says Quality And Quantity Count: Day 197

Evolution Three – week Three

Monday, September 14, 2009


Hello Folks,

One of my biggest Shero’s growing up was Martina Navratilova. I used to watch hours of Tennis on TV, and she really was an incredible athlete and an inspiration to all women.



She was born on October 18th, 1956 in Prague, Czechoslovakia (now Republic of Czech). She dominated women’s tennis in the 70’s and 80’s. She played in her first tournament when she was eight years old. She was ranked number in Czechoslovakia from 1972 until 1975.In 1975 she went into exile in the US and became a US citizen in 1981. In 1992 Martina won her 158th title, and subsequently marked her as winning the most titles, male or female, in the history of tennis. She retired in singles competitions in 1994, leaving with 167 titles in all. Her career totals include 59 grand slam titles: 18 singles, 31 doubles, and 10 mixed doubles.



She said in an interview I read that the two things that really made her excel was her focus on quality (skill) and quantity (experience).



Skill can only be achieved with consistent effort, practice and desire to improve. With out a desire to get better there are blinders to what needs to be improved upon. She had to continually take a serious look at her weaknesses and faults and figure out how to work with them.



Experience (whether you fail or succeed) is extremely important when learning anything well. Practice is the cornerstone of perfection. My guess is that if you added up all of the hours she practiced versus the hours that she slept, they would be pretty close; and my guess is that she practiced more than she slept.



Here is a video of her giving workout tips...




CLICK HERE to check out her personal website.


Until next time…

Think, Believe, Act, Adjust, Never Give up

Dakota



Today’s Mantra: The difference between involvement and commitment is like ham and eggs. The chicken is involved; the pig is committed.

~ Martina Navratilova







What Do You Think Is More Important? Quality Or Quantity

The 64 Year Old Female Bodybuilder Proves That It Is Never Too Late: Day 196

Evolution Three – week Two

Sunday, September 13, 2009

Hello Folks,

I came across a blog on bodybuilding.com written by Maureen Meehan, and she mentions someone who inspires her – Dee Lazard. I thought I would check out Dee’s background to find out more about what makes her so inspiring to Maureen.

“From Houston, Texas, this 64 year old is an NCSF and AFAA
certified personal trainer and an AFAA certified aerobics
instructor with over 13 years experience. Dee’s clients include
men and women of all ages. In addition to overall fitness,
health maintenance, and weight loss, she offers strength
training, cardiovascular conditioning, and nutritional
counseling. For those interested in competing, she can
assist with all aspects of contest preparation. Dee has
been weight training since 1994 and competing since 1998.


Dee recently took 7th place in the middleweight class
at the 2008 NPC USA, in Las Vegas and 1st place in the
2008 NPC Masters Nationals in the 55+ class, 4th place
in the 45+ Lightweight and 6th place in the 35+
middleweight in Pittsburgh, PA. In addition to Dee’s
busy competitive schedule she placed 5th Lightweight
at the 2008 Arnold Amateur in Columbus, Ohio. Dee
plans to do a lot more competitions.”

~Biography from HDphysiques.com



Looks like she started competing when she was in her 50’s
and still going strong. Goes to show you that it is never too
late to start competing.

Here is a video of her at a competition where she finished in 5th place...see if you can spot her...



If you want to see her amazing body CLICK HERE.

To learn more about her CLICK HERE


She makes me feel like it is never too late...and who says there is an age when it is too hard to lose weight or make changes in your life.



Dee is living proof that it is never too late if you have a dream and a desire!


Exercise: bike 30 minutes

Menu: Protein and veggies


Until next time…


Think, Believe, Act, Adjust, Never Give up


Dakota



Today’s Mantra: Life's tragedy is that we get old too soon and wise too late. ~Benjamin Franklin

Two Inspiring Athletes: Day 195

Evolution Three – week Two

Saturday, September 12, 2009

Hello Folks,



Two inspiring athletes come to mind when I think about overcoming great obstacles...



Christopher Reeves and Lance Armstrong both had insurmountable obstacles and managed to not only survive but thrive in their own way.



I can’t help but think of Christopher Reeves when I think of someone who really took the most difficult of circumstances in his life and made the best of it.



Christopher used his situation to make a difference in the world. Although, he spent his entire life, after the accident, in a wheelchair; he also spent the rest of his life educating, researching and inspiring the masses. With the support of his wife, who truly believed in him, and his friends and family, he was able to make peace with his situation. He used this difficult situation toward some positive outcome. He was truly a leader and someone who showed the world how to live life, despite its challenges, with dignity and style.



Christopher Reeves also wrote an inspiring book called Still Me, which is a warm account of his life before and after the injury. In it he says...



"When the first Superman movie came out, I (Reeves) was frequently asked, 'What is a hero?' I remember the glib response I repeated so many times. My answer was that a hero is someone who commits a courageous action without considering the consequences - a soldier who crawls out of a foxhole to drag his injured buddy to safety. And I also meant individuals who are slightly larger than life: Houdini, Lindbergh, John Wayne, JFK, and Joe DiMaggio. But now, my definition is completely different. I think a hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming circumstances...."



Christopher Reeves died early, but left an indelible mark on humanity and founded the Christopher And Dana Reeve Foundation.



Lance Armstrong raised the bar for all athletes, by not only winning 7 tour de france races, but by beating a disease that was at a stage that could have easily taken his life. He also started the Lance Armstrong Foundation and the Live Strong phenomena.



If children have the ability to ignore all odds and percentages, then maybe we can all learn from them. When you think about it, what other choice is there but to hope? We have two options, medically and emotionally: give up, or Fight Like Hell.

~Lance Armstrong









Exercise: run 30 minutes, turbulance training



Menu: Protein and veggies







Until next time…







Think, Believe, Act, Adjust, Never Give up







Dakota







Today’s Mantra: At first, dreams seem impossible, then improbable, and eventually inevitable.

Christopher Reeves

Tarot Cards As Inner Messages: Day 194

Evolution Three – week Two

Friday, September 11, 2009

Hello Folks,



I don’t exactly know why it is so important for me to watch or read over and over again about success stories or inspiring stories or ideas that motivate; but for some reason it really helps me to stay focused on my goals, especially when I am feeling down.



I like positive thinking and positivity in general, but the practice of it is really challenging for me when things aren’t going my way. I guess I am learning how easily disappointment can throw me off and how far I need to grow and mature in order to keep inner peace.



Some times seeing other people struggle and then achieve something that seems impossible (especially if it is a true story...but Hollywood style movies are good too) makes me feel motivated to continue on.



I think set backs can help point the way. Anyway, I am a big fan reading Tarot Cards, as some of you may know, and I just pulled three cards that were really helpful.



I use the Tao Oracle deck by Ma Deva Padma. She does beautiful artwork for the deck. Ma Deva Padma is a painter, illustrator, and designer, whose Osho Zen Tarot has sold over 150,000 copies: her fine art has been exhibited in the United States, Europe and Asia. She lives in Northern California and India.



Click here if you want to see what the cards look like.



The cards I pulled were called Limitation, Oppression and Excess. Interestingly, these cards all really fit in with what is going on in my life. The idea is that the cards respond to your subconscious messages and give you some clarity.



First I will tell you the meaning of the cards I pulled and then I will tell you why they fit.



Limitation:



Meaning:         Introspection, cultivate patience, practice, self respect, self-discipline, ritual, build up energy



Purpose:         “Becoming really good at anything takes practice and repeated effort...can take many years of discipline.” “When discipline is willingly taken on, self-imposed, rather than endured because of external pressure or coercion, it will nourish your growth and deepen your maturity.” “...without limitations it is impossible to maximize our potential.”



Oppression:



Meaning:      Restriction, exhaustion, depression, depleted resources, feeling cut off, punishment, confinement



Purpose:       “Difficult circumstances are life’s way of provoking a leap from one level of consciousness to another...with restrictions...if we can receive them and work with them, help to strengthen the inner qualities we need in order to keep growing and expanding.”



Excess:



Meaning:      stress, overload, exhaustion, obsessiveness, gluttony, burdens, worries, breaking point



Purpose:      “You have chosen to ignore your own limitations...realignment is necessary...realignment diminishes stress and in an incremental way helps alleviate the weight of the world.”



All of these things are in the forefront of my mind now. I am in a situation where I have to make some big decisions that will have consequences. Many of you understand how the “economic crisis” is impacting jobs and home owners...etc. I am also feeling the impact and it is really causing me to spin out and stress out rather than grow and expand. I tend to get worked up about it, but I also see how necessary it is for change like this to happen, because it is like a forest fire...however terrible the fire is, new growth happens on the ashes of destruction. Usually, something richer and stronger comes from destruction.



I am feeling Oppressed by my own circumstances, but also feeling the need to figure out to work with it rather than allowing it to consume me



I am feeling overloaded (Excess) with responsibility and finding it necessary to realign my self and priorities



I am feeling the Limitations of my circumstance, but I can also see the possibilities...but need the discipline to get there.



What does this have to do with exercise and health and fitness? It has a lot to do with dealing with the limitatons of your body and any disappointment that comes along with massive effort and unlocking your own potential.



Holding to the long term goal and not getting bogged down by the little things; like an ankle injury or something like that...



Here is an inspiring video from the movie pursuit of happiness...







Exercise: bike 30 minutes, turbulance training, ankle stretches (it never ends)



Menu: Protein and veggies







Until next time…







Think, Believe, Act, Adjust, Never Give up







Dakota







Today’s Mantra: Use limitations as a stepping stone for growing and expanding.

Tai Chi As Meditation: Day 193

Evolution Three – week Two

Thursday, September 10, 2009

Hello Folks,

Yesterday I talked a little bit about martial arts as a spiritual practice. I mentioned that I did Tai Chi for 7 years. When I first started doing Tai Chi it was really challenging for me to try to move so slowly. I had a background in sports and was used to a much faster pace. I also felt awkward and unbalanced.

It was funny to me that even though I grew up an athlete it was hard for me to do Tai Chi. Eventually I was able to get my body to do the sequence very accurately, and what I discovered was unreal.

At the school where I learned Tai Chi the master who founded it was very big on not talking about the spiritual benefits. He preferred to focus on the health benefits. He also never talked about breathing or trying to breathe a certain way, he suggested to let it come naturally.

What I discovered was that Tai Chi was like a form of meditation. I found myself becoming very peaceful and relaxed while doing it. I also noticed a significant change in my leg strength and flexibility. And, ultimately, I discovered it’s spiritual benefits. I found myself breathing with the moves almost as though my body and my breathe were one thing. I felt it harmonizing me with the energy of the universe. As crazy as that sounds....I suggest trying it for yourself before totally disregarding the spiritual benefits...but if you are in it for the fitness then you will benefit either way.

If you look at someone doing Tai Chi it is easy, I think, to see it's spiritual quality...


Exercise: Free

Menu: Fast



Until next time…



Think, Believe, Act, Adjust, Never Give up



Dakota



Today’s Mantra: Give what you think you most lack.

Bruce Lee, Martial Arts and Exercise As Spiritual Practices: Day 192

Evolution Three – week Two

Wednesday, September 9, 2009

Hello Folks,


I don’t think any of you know that I studied Shotokan Karate and eventually received my black belt. Before I studied karate I studied Taoist Tai Chi. Because I studied Tai Chi for 7 years, learning Karate came very naturally to me.



What I liked most about the martial arts is that it felt like a combination of exercise and confidence building and spiritual practice. Whether I did Tai Chi or Karate I benefited the same.



I definitely noticed an improvement in my confidence after doing karate for a while. On another note, my physical strength, flexibility and timing improved ten-fold from practicing karate.



Much like some of my bodyweight training I am doing, karate exercises the whole body, but also the mind and spirit.



Bruce Lee is a perfect example of how someone took martial arts and fitness and spiritual beliefs and put them all together. He really experimented and examined how the human body responds to all forms of exercise. Eventually a book was published about Bruce Lee’s workouts, compiled by John Little called The Art Of Expressing The Human Body.



Bruce achieved strength and speed through daily training and experimenting with exercise and diet...here is a short clip on his physical capabilities...



And here is some insight into Bruce Lee’s talent and thinking...


Exercise: bike 30 minutes, turbulance training, ankle stretches (it never ends)



Menu: Protein and veggies



Here is an old pic of me in my karate stance....

Until next time…


Think, Believe, Act, Adjust, Never Give up



Dakota




Today’s Mantra: To hell with circumstances; I create opportunities. ~Bruce Lee

Is Weight Loss The Formula For Happiness: Day 191

Evolution Three – week Two

Tuesday, September 8, 2009

Hello Folks,

There are so many funny opposites that exist. Somehow we give value to the things that bring us pleasure. But what is pleasure? For some people pleasure could be watching the Superbowl and for others that is not the case at all.

We individually define what makes us happy as much as society as a whole defines what happiness is. There are formulas out there telling us what to do to achieve happiness; a seemingly unachievable thing. Why is it unachievable? Maybe because many of us don’t know what it is, at least not consistently. We have moments of happiness...kind of like a taste of the good life...right? But then we also have moments of unhappiness.

Some people might say happiness is being rich, but that isn’t always true. There are lots of unhappy rich people. I think it has more to do with what many spiritual leaders are talking about; happiness is a decision. It is not determined by any outer circumstance. It is a feeling of equanimity in the face of any situation...whether good or bad.

Is it possible that good and bad don’t really exist either; without PERCIEVING good and bad, do either of those values have meaning?

If a tree falls in the forest and no one is there to hear it, does it make a noise? Can any one thing have value without one other thing giving it value?

The Tarot cards of ancient say it is impossible to exist with out two things. If you study science deeply I suspect this will be the case. We need OTHER to give anything value or meaning. What if everything was green...do you think that any other color would mean anything to anyone? Probably not.

I have decided that losing weight and exercising and eating healthy will make me happy; or why else would I work so hard at it? But I am finding that my happiness with my weight and exercise has more to do with my attitude about my self in response to my weight, eating habits, health...etc. The process is healing for me, but not necessarily happiness. Once one goal is fulfilled, the old feeling of what should I do next to feel better comes up.

This type of thing is a normal human condition. I guess my hope is that if I THINK hard enough about this...and CONTEMPLATE the true goal I am setting for myself I will unveil some hidden personal truths. I think it mostly comes down to what makes me happy.

What I am finding is that what makes me happy isn’t necessarily any one thing...like being thin or getting a good grade in school; it has more to do with getting some kind of reward for my effort. The more reward I get the better I feel about myself and the harder I am willing to continue to work at it.

Weight loss is a fun way to see results from effort and it also tells you when you need to adapt. All of this effort that goes a long with failure and success can either prove that effort pays or that effort does not pay. If it proves that effort does not pay it is easy to give up. So, again, success comes back to PERCEPTION. If I perceive 1 pound lost as success then I continue my effort, but if I see it as failure then I might give up and FEEL like a failure (which makes me unhappy).


On that note...I found an interesting book called Think And Grow Rich by Napolean Hill on how to achieve what we want for our lives. I wonder if it is achieving the goal that makes us happy or is it being able to achieve the goal or is it the process of achieving the goal....or does it really boil down to what we BELIEVE will make us happy?

I think it has some useful tools in it that could be applied to weight loss as well. Basically, the writer in many words describes the secret to success. Why many succeed while others failed. He studied many successful people and drew his own conclusions.

The things that pop out for me make perfect sense....and have we not heard this before...but repetition is the key to success...so here is a little list gleaned from this book.

Persist

Take Chances

Capitalize On Great Ideas

Learn From Mistakes And Improve

Define Goals

Have Purpose

And the list goes on....

You get the point....

If you want a free download of Napolean Hills book Think And Grow Rich CLICK HERE.

Here is an inspiring video on this topic...

Exercise: bike 30 minutes, turbulance training, ankle stretches (it never ends)

Menu: Protein and veggies



Until next time…



Think, Believe, Act, Adjust, Never Give up



Dakota



Today’s Mantra: Edison failed 10, 000 times before he made the electric light. Do not be discouraged if you fail a few times.
Napolean Hill

Finding Your Talents: Day 190

Evolution Three – week Two


Monday, September 7, 2009


Hello Folks,

I didn’t get much sleep last night...a little bit too much thinking! Instead I ended watching Pema Chodron talks on the human condition and Buddhist beliefs. I was introduced to Pema Chodron years ago by a Buddhist friend of mine who loved reading her books.



One book that really stands out is called When Things Fall Apart. She explains how to handle difficult times in your life and use it is a way to turn around and really get to know your self. One thing that struck me about her book and her talks is she is very down to earth and grounded. She also knows how to explain Buddhist teachings and practices in a way that Americans can understand.



She lives at a monastery in Novia Scotia and is basically the leader. In her book When Things Fall Apart she talks about how she became a Buddhist nun. She was taken completely by surprise when her husband said he was going to leave her for another woman. She felt like her whole life was pulled out from under her. She had no illusions left about the formula for happiness, because it had failed her (this is my interpretation, in part)...so she turned to spirituality and within a couple of years was ordained a nun.



She never thought that she would go that direction, but she found some thing that really made sense to her and went for it.



I think this is what we are all here to figure out...what is our talent, our passion and pursue it. It is so easy to get sidetracked by life’s obstacles and put aside what truly inspires us. She claims her passion is what she is now doing and that she had to have something major happen in her life to get there. Here is a video of her talk...




Is it possible that all of this economic trouble in the world has a grander purpose? Perhaps it is meant to force us to really pursue our dreams, because if not, we will be pushed out of where we are stuck. What I mean is maybe all of the jobs ending are an opportunity to open us up to new possibilities.



I guess I am saying this because I have the possibility of losing my job and it has really forced me to look at what I love to do and how I can create that in my life. Some of what I do is my passion, but there are some parts of my experiences and talents that aren’t being used and some of those parts really make me shine. In my current job the shining isn’t there for me, so on some level I haven’t quite found the type of life work that fits the full specrum of my talents.



This is part of why I started this site....to use this as a platform to find my talents... you see... part of what holds me back from believing in my self is how I feel about myself. I feel better when I am healthy and strong. I feel more motivated and capable when my body is in shape. My secret hope is that through this process I will also gain the confidence to REALLY forge out on my own with all of my talents and make a life purpose that fulfills me and my talents.



Anybody have any thoughts and experiences about this topic?




Exercise: bike 30 minutes, turbulance training, ankle stretches (it never ends)



Menu: Protein and veggies







Until next time…







Think, Believe, Act, Adjust, Never Give up







Dakota




Today’s Mantra: To forgive is an act of love...why is it so hard?

Exercise And Fasting: Day 189

Evolution Three – week One


Sunday, September 6, 2009


Hello Folks,

As some of you may already know I am going to combine the Turbulence Training exercise program with the Eat Stop Eat method by Brad Pilon. He claims that if you fast for short periods of time you won’t kill your metabolism. He also states that if you combine exercise with his eating method (or should I call it the non-eating method?) you can seriously burn some fat.



For many years I have heard how much fasting can really slow down the metabolism, so it is kind of a scary thought to try this method, since I have had a lot of success with 5 meals a day eating protein and veggies. However, I want to see what this will do to my body, so I am willing to try it for 12 weeks.



Frankly, I don’t think this method will work for everyone, some people are not built to fast. I find it pretty easy for me, so I am not afraid to try.



Here is his video on exercise and fasting....







Until next time...







Here are my pictures…

Exercise: 30 minutes spinning, tt



Menu: Protein and veggies







Until next time…







Think, Believe, Act, Adjust, Never Give up







Dakota







Today’s Mantra: So many spiritual leaders have fasted...even Jesus, so why not?

How To Cheer Yourself Up: Day 188

Evolution Three – week One


Saturday, September 5, 2009



Hello Folks,



I needed to cheer myself up this morning. Last night was a little rough for me. Why is it so hard when you don’t get the sleep that you need.



To cheer myself up I played my violin...which I haven’t played in a while...and it actually worked and I didn’t sound too bad. I also went for a run. It was a short run, because I have a very full day today. Who would have thought running could cheer people up...but for me it has always been that way.



Since I feel a certain amount of freedom moving that fast....not that I am that fast. I also like to drive or go an a road trip. It always cheers me up to go to a destination...something new and exciting.



Sometimes being by myself cheers me up, but also company can do that too!



Anyway...I have a long day ahead of me so I am going to leave you with this video with Lance Armstrong...I wonder how he cheered himself up? LIFE IS TOO SHORT...EH?







Until next time...



Here are my pictures...

Exercise: Running 30 minutes



Menu: Protein and veggies







Until next time…







Think, Believe, Act, Adjust, Never Give up







Dakota







Today’s Mantra: Courage is the discovery that you may not win and still trying.

Arnel. TV And Great Workout Ideas: Day 187

Evolution Three – week One

Friday, September 4, 2009



Hello Folks,

I just found out one of my favorite youtube workout videos by Arnel Ricafranca, who started the I want six pack abs website, have been deleted. I am thinking it is because of copyright issues with music. He uses music for almost all of his workout videos.

He did a sixteen week bodyweight workout that gave him six pack abs and posted them on youtube. His videos have a lot of really good ideas in them for mixing up your workout. He also started a site called ARNEL.TV which is basically a social network. He also does weight loss challenges to help motivate people.

He started a new site with a few new videos to get himself back into youtube.

Click here to check out his Arnel TV site

Here is an example of his workout videos.







These videos were the first ones I looked at when I needed to add some variety to my workout. The only thing I struggle with is that I am not able to do some of them because of my own strength level, so I usually modify them a little. He doesn’t post a lot of videos with modifications, but I think he was beginning to do that.

Here are my pictures…

Exercise: bike 30 mins. interval, turbulance training

Menu: Protein and veggies



Until next time…



Think, Believe, Act, Adjust, Never Give up



Dakota



Today’s Mantra: Focus on the training, not the outcome.