1. Review your unit 3 personal assessment of your psychological, physical, and spiritual well-being. Reflect on these areas . How did you score yourself on a scale from 1 to 10 in unit 3? How do you score yourself now? Has the score changed? Why or why not?
A. In Unit 3, Physical was scored at a 7, exactly the same as rated currently. There has been no change is this score, probably due to the fact that I haven’t been training like I should. My eating has not been nearly as clean as I would have liked to report either.
B. In Unit 3, Spiritual was rated at about a 5, exactly as rated currently. This may be due to the confusion and confliction I still feel over organized religion and its negative effect on people.
C. In Unit 3, Psychological was rated at an all time high! I currently rate it at a 7. Not much has changed from week 3 to now. Maybe I am too judgmental of myself in this area? While anxiety issues may be my affliction, we all have our cross to bear in this world.
2. Review the goals and activities you set for yourself in each area. Have you made progress toward the goals? Explain.
A. I am already on my way to my physical goal of 120 pounds. As far as being comfortable in my own skin, however, that will most likely take much more time.
B. I haven’t made much movement towards spiritual goals of finding peace and a loving, accepting spiritual environment.
C. My psychological goal of “being able to exhale” is still a huge work in progress as well. I do not place time constraints on these areas, they will happen as long as I am doing the personal work I need to do.
3. Have you implemented the activities you chose for your well-being in each of the three areas? Explain.
A. I have worked more towards running the half-marathon than bodybuilding (physical).
B. I have continued to search out my spiritual place in the world (spiritual).
C. I have most definitely moved towards learning to trust God and giving it all to him. At turning points on my life that I just realize that I have no control over the outcome, I throw my hands up and give it all to him. I trust him and know the issues could not be in better hands this way.
4. Summarize your personal experience throughout this course. Have you developed
improved well-being? What has been rewarding? What has been difficult? How will this experience improve your ability to assist others?
The most rewarding part of this course was listening to Doctor Johnson’s readings. These were a welcomed end to my day every Monday. They also helped me to relax and unwind, promoting better sleep. My well-being has improved greatly. Knowing that we have the power within to do amazing things has made all the difference in the world. The meditative exercises have also helped to calm my mind and slow life down for a bit. The most difficult part was stilling my mind long enough to get the benefit of said exercises.
Because of this course, I am armed with many more tools in which to help others greatly benefit from the integral way of life and thinking.
Tuesday, December 7, 2010
UNIT 9 FINAL PROJECT
Unit 9 Final Project
I Introduction:
I-A. Why is it important for health and wellness professionals to develop psychologically, spiritually and physically?
I-A. Why is it important for health and wellness professionals to develop psychologically, spiritually and physically?
It is incredibly important for care givers to develop in all areas of their lives. While you wouldn’t consider a care giver a “leader” in the normal sense of the word, they really are leading others to health and wellness. In order to do this, we need to be “armed and ready”; armed with any and all up-to-date knowledge in the field, armed with an open- mind, integral approaches and ideas, and ready to share it with others in the blink of an eye. We must paint the overall picture of health and wellness for ourselves in order to lead others to the “promised land”. Not only should we set the example of what we are trying to present to others, but developing in all of these areas will help us to be strong, sturdy, competent and confident. Not only will it enrich our own lives and open a world of possibility, it will also greatly enhance our healing and treatment skills in the professional arena.
I- B. What areas do you need to develop to achieve the goals you have for yourself?
I have set the goal of running the Seattle Rock & Roll Half-Marathon in June, so I definitely have to beef up my physical endurance and stamina. Since a huge portion of running is mental I also need to work on mental training (psychological) which will help me to run for longer periods of time while avoiding exhaustion and boredom. The body can do much more than the mind will sometimes allow it to.
Spiritually, I need to get back in touch with my church family and closer to God again. This will help in all areas of my life. The fellowship with others of my faith will also foster a sense of community and well-being. I have set a goal of being more social and getting to know more people on a personal level, strengthening all three areas will help with this goal as well. The stronger I am as a whole person, the better able I am to lead others and be a firm support system for them.
II Assessment:
How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?
How have you assessed your health in each domain? How do you score your wellness spiritually, physically, and psychologically?
Honestly, health and wellness mean about the same thing to me. One cannot be present without the other. Having said that, here is what I have come up with;
Psychologically, I would probably rate myself at a 7. Suffering from anxiety issues affects many areas of your life. While I do outstanding on medication, I shudder to imagine what life would be like off of it.
Physically, I would rate myself at about a 7 as well. Once I have shed a good amount of body fat and emotional baggage, I expect this number to climb considerable.
Lastly, my Spiritual score came in at a sad 5. While I am a deeply feeling spiritual person, I need some sort of structure where the spiritual aspect is involved. The fellowship also helps me to feel connected to the world somehow.
III Goal development:
List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.
III Goal development:
List at least one goal you have for yourself in each area, Physical, Psychological (mental health) and Spiritual.
1. Physical- to lose 20 pounds of scale weight before January 1, 2011.
2. Psychological- to learn how to ease off of medication for anxiety and replace it with deep breathing and yoga exercises
3. Spiritual- to return to church and get involved with volunteer work again, to practice the Universal Loving-Kindness mini-exercise throughout the day and always promote good will in others.
IV Practices for personal health:
What strategies can you implement to foster growth in each of the following domains; Physical, Psychological, and Spiritual. Provide at least two examples of exercises or practices in each domain. Explain how you will implement each example.
IV Practices for personal health:
What strategies can you implement to foster growth in each of the following domains; Physical, Psychological, and Spiritual. Provide at least two examples of exercises or practices in each domain. Explain how you will implement each example.
1. Physical- Run for longer distances while training, picking up speed with each run and closely monitoring my caloric intake and protein intake in order to shed fat while maintaining muscle. I will time the runs meticulously and keep a daily food journal.
2. Psychological- Practice meditation first thing upon rising while the house is still and quiet. Implement positive self-talk throughout the day in order to chase away fear and doubt. I will set my alarm in order to meditate before my son is awake and remind myself throughout the day to ward off negative thoughts.
3. Spiritual- Start attending church again on Sundays and make it to the middle of the week activities. Collective effort will be made by my husband as well as me in order to have us prepared and out the door in plenty of time to make it to church (with time to spare and a little to socialize with others before services begin).
V Commitment:
V-I. How will you assess your progress or lack of progress in the next six months?
V Commitment:
V-I. How will you assess your progress or lack of progress in the next six months?
I will regroup every two weeks, assessing where I am in my goal reaching process. This will allow me to track my progress and tweak strategies as needed.
V- II. What strategies can you use to assist in maintaining your long-term practices for health and wellness?
I will tell others of my plan for self-improvement and ask them to help me to maintain accountability. Making it a point to push towards these goals during the week as well as on weekends will help me to form lasting positive habits. I will also blog about my journey along the way in order to share it with others and “face the music” of accountability.
Reference
Dacher, S.E. (2006). Integral health: the path to human flourishing.
Basic Health Pubns.
Basic Health Pubns.
Thursday, December 2, 2010
UNIT 8 EXERCISES
1. Review the exercises and practice sessions you have completed in this course. (Loving Kindness, Subtle mind, Visualization, meditation etc.) Choose two practices that you have determined to be most beneficial. How can you implement these practices in your personal life to foster “mental fitness”? Provide specific examples.
I found the Loving Kindness (meditation) exercise from Unit 6 and the "Meeting Asclepius" exercise from Unit 7 to be most beneficial. Visualizing someone wise and loving will always make me think of my great-grandmother now. I can use that to feel grounded and connected to my ancestors during the day-to-day bump and grind. Roots are always a good thing and I firmly feel that you can tap into the wisdom and guidance of loved ones who have gone on before us. When I need help making a decision or solving a problem, this will definitely come in handy. Also, it will help me to help others in their own healing process.
The Loving-Kindness exercise was an incredible experience. Much of our healing and evolution process will occur when we are first able to love ourselves and love others with purity and sincerity. I will most definitely be applying these practices to my family and professional relationships. Patients turn to us for comfort and healing, they deserve to be treated with kindness, dignity and respect; they also deserve a care giver that has their absolute best interests at heart, what better energy to send them than loving-kindness? My family will reap the rewards with extra well-wishes, lots of extra hugs and a better overall environment because of the loving and caring energy.
I found the Loving Kindness (meditation) exercise from Unit 6 and the "Meeting Asclepius" exercise from Unit 7 to be most beneficial. Visualizing someone wise and loving will always make me think of my great-grandmother now. I can use that to feel grounded and connected to my ancestors during the day-to-day bump and grind. Roots are always a good thing and I firmly feel that you can tap into the wisdom and guidance of loved ones who have gone on before us. When I need help making a decision or solving a problem, this will definitely come in handy. Also, it will help me to help others in their own healing process.
The Loving-Kindness exercise was an incredible experience. Much of our healing and evolution process will occur when we are first able to love ourselves and love others with purity and sincerity. I will most definitely be applying these practices to my family and professional relationships. Patients turn to us for comfort and healing, they deserve to be treated with kindness, dignity and respect; they also deserve a care giver that has their absolute best interests at heart, what better energy to send them than loving-kindness? My family will reap the rewards with extra well-wishes, lots of extra hugs and a better overall environment because of the loving and caring energy.
Saturday, November 27, 2010
UNIT 7 EXERCISE
1. Complete the "Meeting Asciepius" exercise on track #4 of the Dacher CD. Describe your meditative practice(s) for the week and discuss the experience. Explain how mindfulness or meditation has fostered an increase in your psychological or spiritual wellness. How can you continue to apply these practices in your life to foster greater health and wellness?
I truly enjoyed the blog exercise this unit. The first person I thought of was my great-grandmother, Lorena. She was full-blood Cheyenne Indian. The Native American have strong belief in contact and protection from their ancestors all throughout the journey of life. It was no surprise that she popped into my head effortlessly. Her healing love surrounded me, as it does at trying times in my life. What an amazing experience.
It was a little easier to concentrate during the exercise this week. Maybe it is all beginning to come together for me.
Mindfulness and meditation have honestly made me more intuitive. Well, at least I seem to be more in in-tune with the feelings and needs of myself and others. I also feel better equipped to deal with stress than at the beginning of this class. I will continue to work on patience and acceptance with myself and others in order to continue psychological and spiritual growth.
2. Describe the saying: "One cannot lead another where one has not gone himself” (P.477) How does this apply to the health and wellness professional? Do you have an obligation to your clients to be developing your health psychologically, physically, and spiritually? Why or why not? How can you implement psychological and spiritual growth in your personal life?
I believe the message they are trying to convey with this wisdom is that you should also be on your own journey of enlightenment and learning in order to heal others and guide them in their experiences. I can quote from a textbook or rattle off about things I have learned in the Health Sciences, but unless I have walked a mile in my patients’ shoes, there can be no completion of the treatment. We must also be evolving in order to guide others to the Promised Land. We absolutely have that obligation to develop these things personally. Without this aspect, healing and treatments seem hypocritical and empty.
For starters, I can supplement my personal life with practicing some type of religion, one that I am comfortable with and feel at home in. I can also pass everything I have learned on to my spouse and children. This will start the ball rolling on generational evolvement and enlightenment.
Sunday, November 21, 2010
UNIT 6 EXERCISES
3. Describe the exercise and assessment process. What did you discover about yourself? What area have you chosen to be a focus of growth and development? Why? What are some specific exercises or activities that you can implement to foster greater wellness in this area?
The first thing I noticed about this exercise is that it was very difficult to concentrate while reading the steps. Listening to the audio version definitely has its perks. When finally able to fall into step, it became perfectly clear that my relationship with my teenagers (interpersonal) is a source of confusion and suffering. Try as we might, my husband and I cannot seem to break through to either of them. They were raised to put family second only to God in this world and had morals and ethics instilled at a very young age. Needless to say, we have somewhat dysfunctional relationships. This is a definite source of hurt in my life. I have come to terms with a lot of these issues recently, and it feels SO good; cleansing and freeing! There are things in this life that we can control, and there are things that are absolutely out of our control to the extent of any stretch of the imagination. Family relations and physical conditioning are the aspects requiring the most attention and development right now; they are also the areas requiring the most healing. I am running the Seattle Half-Marathon with a friend in June. Time is of the essence, there is no turning back.
In order to promote said healing, I will continue to drive forward in my attempts to foster relationships with my teenagers. My kids are my life, failure is not an option. I will also take extra good care of my physical body, as I will be training very hard over the next 7 months. Extra hydration, muscle rubs, massages and making sure I don’t over do-it are a great start. I will also foster wellness and healing by nourishing my body with healthy, whole, nutritious foods and getting plenty of restful sleep.
The first thing I noticed about this exercise is that it was very difficult to concentrate while reading the steps. Listening to the audio version definitely has its perks. When finally able to fall into step, it became perfectly clear that my relationship with my teenagers (interpersonal) is a source of confusion and suffering. Try as we might, my husband and I cannot seem to break through to either of them. They were raised to put family second only to God in this world and had morals and ethics instilled at a very young age. Needless to say, we have somewhat dysfunctional relationships. This is a definite source of hurt in my life. I have come to terms with a lot of these issues recently, and it feels SO good; cleansing and freeing! There are things in this life that we can control, and there are things that are absolutely out of our control to the extent of any stretch of the imagination. Family relations and physical conditioning are the aspects requiring the most attention and development right now; they are also the areas requiring the most healing. I am running the Seattle Half-Marathon with a friend in June. Time is of the essence, there is no turning back.
In order to promote said healing, I will continue to drive forward in my attempts to foster relationships with my teenagers. My kids are my life, failure is not an option. I will also take extra good care of my physical body, as I will be training very hard over the next 7 months. Extra hydration, muscle rubs, massages and making sure I don’t over do-it are a great start. I will also foster wellness and healing by nourishing my body with healthy, whole, nutritious foods and getting plenty of restful sleep.
Monday, November 15, 2010
Wednesday, November 10, 2010
UNIT 5 BLOG ASSIGNMENT
1.Compare and contrast the Loving Kindness exercise and the Subtle mind exercise. Explain your experience including the benefits, frustrations etc.
I was torn by this week’s blog assignment, The Subtle Mind. While the extra silence made it easier to relax and unwind after a crazy day, there was so much silence that it became annoying. Not being able to block everything out, or merely acknowledge the presence of random thoughts yet; there seemed to be an excessive amount of down time.
Last week’s assignment was a good mix of silence and instruction. Granted, we should be more evolved with each passing mental exercise. I did notice that less effort was required to “witness” these thoughts. Each time should be easier than the last. I did greatly benefit from the time to just relax and push stress away. My mind and emotions were much calmer when attempting the exercise this week. Thankfully, I wasn’t upset or angry; I began with a clean slate of being.
2. Discuss the connection of the spiritual wellness to mental and physical wellness. Explain how the connection is manifested in your personal life.
Spiritual reference does get the attention of most human beings. We all seem to be searching for something, searching for explanation that the body is not simply blood and bone. When we hear stories of out-of-body experiences, psychic instances or someone “coming back from the dead”, we are reminded that there must be worlds more to the human experience than we are currently aware of. Once we learn to “conquer’ the mind and unfold these secrets, death will no longer have a grip on our lives, it won’t even apply.
Our body’s hardwired nervous system and molecules referred to as “mobile messengers” are the managers that oversee the flow of information going back and forth between mind and body. They keep the body and mind functioning together as a whole.
Take pain, for instance. Pain originates in our nervous system, but is perceived in the mind. Mental attitude and fear or anxiety provide a much different pain experience for everyone. Medical research has shown that mental stress can cause such happenings as increased blood pressure and diminished blood flow to already damaged coronary arteries. The typical Type A personality has been known to ultimately damage the heart. Social isolation, depression and loneliness all contribute to heart disease as well. These are all examples of direct connection between the mind and body.
These spiritual/mental and physical connections are ever-present in my life. I especially notice this at times like dental and medical procedures. The perception of how bad the pain will be is usually way worse than it actually ends up being. Fear and anxiety make the pain seem so much worse. Another example is sleep deprivation. When I am sleep deprived, I feel as though I am not able to make it through a workout or give it as much gusto as I should…but this is a mental road block, not a real threat. The same is true of when my mind is racing and will not allow my body to rest or sleep. All of these things are directly enhanced or subdued by one another.
I was torn by this week’s blog assignment, The Subtle Mind. While the extra silence made it easier to relax and unwind after a crazy day, there was so much silence that it became annoying. Not being able to block everything out, or merely acknowledge the presence of random thoughts yet; there seemed to be an excessive amount of down time.
Last week’s assignment was a good mix of silence and instruction. Granted, we should be more evolved with each passing mental exercise. I did notice that less effort was required to “witness” these thoughts. Each time should be easier than the last. I did greatly benefit from the time to just relax and push stress away. My mind and emotions were much calmer when attempting the exercise this week. Thankfully, I wasn’t upset or angry; I began with a clean slate of being.
2. Discuss the connection of the spiritual wellness to mental and physical wellness. Explain how the connection is manifested in your personal life.
Spiritual reference does get the attention of most human beings. We all seem to be searching for something, searching for explanation that the body is not simply blood and bone. When we hear stories of out-of-body experiences, psychic instances or someone “coming back from the dead”, we are reminded that there must be worlds more to the human experience than we are currently aware of. Once we learn to “conquer’ the mind and unfold these secrets, death will no longer have a grip on our lives, it won’t even apply.
Our body’s hardwired nervous system and molecules referred to as “mobile messengers” are the managers that oversee the flow of information going back and forth between mind and body. They keep the body and mind functioning together as a whole.
Take pain, for instance. Pain originates in our nervous system, but is perceived in the mind. Mental attitude and fear or anxiety provide a much different pain experience for everyone. Medical research has shown that mental stress can cause such happenings as increased blood pressure and diminished blood flow to already damaged coronary arteries. The typical Type A personality has been known to ultimately damage the heart. Social isolation, depression and loneliness all contribute to heart disease as well. These are all examples of direct connection between the mind and body.
These spiritual/mental and physical connections are ever-present in my life. I especially notice this at times like dental and medical procedures. The perception of how bad the pain will be is usually way worse than it actually ends up being. Fear and anxiety make the pain seem so much worse. Another example is sleep deprivation. When I am sleep deprived, I feel as though I am not able to make it through a workout or give it as much gusto as I should…but this is a mental road block, not a real threat. The same is true of when my mind is racing and will not allow my body to rest or sleep. All of these things are directly enhanced or subdued by one another.
Thursday, November 4, 2010
UNIT FOUR BLOG ASSIGNMENT :)
The blog assignment, Loving Kindness, was great! It was difficult at first, as I came into the assignment in a raw emotional state to begin with. As soon as the emotions began to surface, tears welled up in my eyes. Stinging, hot, wishing to erupt; it was not a wise decision to undertake this exercise after an extremely upsetting family night.
I love the waves! So relaxing, so natural. It is understandable why many choose to listen to waves as they are falling asleep. The human body consists of water in huge proportions. It only makes perfect sense that we are calmed, comforted and healed by water.
The part of the exercise on taking in suffering of others, dissolving it in your heart and releasing only health, love and joy was very powerful. It reminded me of the character John Coffey plays in the movie The Green Mile. While it required direct touch in order to heal his subjects, the concept is much the same. He was able to internalize and release the suffering and afflictions of others. Great movie, even better concept!
http://litmed.med.nyu.edu/Annotation?action=view&annid=10102
It was also difficult to concentrate for an extended period of time (during the pauses). I would imagine that this comes easily after some of that “Olympic Mental Training” or several sessions of “Mental Workout.” I need to learn to be still, learn to love myself more deeply and accept the things I cannot change.
The concept of “Mental Workout” essentially translates to working your mind out exactly like your body. Consistent “workouts” will produce mental fitness and allow us to open ourselves up to others completely. It also allows us to tap into infinite wisdom instilled within us so long ago. Studies have indicated that mental conditioning reduces disturbing emotions and increases/enhances positive emotions that bring us great joy! The results have also shown that mental fitness improves our capacity for healing, helps to resist mental and physical disease and promotes overall well-being.
I can implement these workouts on a daily basis. This will help me to stop being so selfish, learn to focus more deeply on the needs of others and help me to be a much better mother, spouse and friend and care giver. These exercises do take up a good deal of time, but the benefits are priceless. By making personal time for myself, my entire family benefits.
Blessings-
Mary Kate
I love the waves! So relaxing, so natural. It is understandable why many choose to listen to waves as they are falling asleep. The human body consists of water in huge proportions. It only makes perfect sense that we are calmed, comforted and healed by water.
The part of the exercise on taking in suffering of others, dissolving it in your heart and releasing only health, love and joy was very powerful. It reminded me of the character John Coffey plays in the movie The Green Mile. While it required direct touch in order to heal his subjects, the concept is much the same. He was able to internalize and release the suffering and afflictions of others. Great movie, even better concept!
http://litmed.med.nyu.edu/Annotation?action=view&annid=10102
It was also difficult to concentrate for an extended period of time (during the pauses). I would imagine that this comes easily after some of that “Olympic Mental Training” or several sessions of “Mental Workout.” I need to learn to be still, learn to love myself more deeply and accept the things I cannot change.
The concept of “Mental Workout” essentially translates to working your mind out exactly like your body. Consistent “workouts” will produce mental fitness and allow us to open ourselves up to others completely. It also allows us to tap into infinite wisdom instilled within us so long ago. Studies have indicated that mental conditioning reduces disturbing emotions and increases/enhances positive emotions that bring us great joy! The results have also shown that mental fitness improves our capacity for healing, helps to resist mental and physical disease and promotes overall well-being.
I can implement these workouts on a daily basis. This will help me to stop being so selfish, learn to focus more deeply on the needs of others and help me to be a much better mother, spouse and friend and care giver. These exercises do take up a good deal of time, but the benefits are priceless. By making personal time for myself, my entire family benefits.
Blessings-
Mary Kate
Tuesday, October 26, 2010
UNIT 3 BLOG ASSIGNMENT
Doctor Johnson and Class-
1. Based on your reflections, and on a scale of 1 to 10 (ten being optimal well- being), where do you rate your A-physical well- being, B-spiritual well-being, C-psychological well-being? Why?
A. I would definitely rate my physical well-being at about a 7. While healthy and strong, I have a fair deal of body fat to trim. I have been very blessed with good health and a body that endures, but I have to take better care of it if I am ever to transcend ho-hum living.
B. I would rate my spiritual well-being at about a 5. Searching, I am. Searching for something, anything; searching for the path that will lead me into eternity with my family bonds intact. Product of a strict Southern Baptist upbringing, fear of God is deeply embedded within my DNA! :) Something tells me, however, that there is a better way. Something tells me that Heavenly Father loves his children unconditionally, and would never sentence them to burn for all of eternity. As a loving parent to a disobedient child, the punishment is served and the "crime" forgiven. Would a loving parent punish their child for all of eternity for their transgressions? Confused. Dazed and confused!
C. Psychological well-being? Definitely a 10, never better. I'm honestly not sure whether the high rating is due to being in a great psychological place at this time in life, or largely due to the anti-depressants! lol Either way, I am loving life! Example....I rolled and sprained my ankle while taking my Lab puppy outside this morning. It is so very painful and swollen, but I was able to muster thanks that the bones are not broken, in spite of it all. Even through the pain and inconvenience of hobbling around my house and trying to chase my toddler on one leg, I have been feeling overwhelmingly blessed! Surrounded by the people I love most in the world, sitting in my own warm home with a full-belly and comfortable pajamas on; I am so very blessed and thankful. By the way...who doesn't just LOVE going to college in their pajamas? Truly, this is the stuff dreams are MADE of! lol If someone had told me years ago that I would be able to obtain an education in the comfort of my own pajamas, I would have laughed hysterically! Ahhh, life is good, God is great! :)
2. Develop a goal for yourself in each area (physical, spiritual, psychological).
A. Physical goal- to reach a firm, lean, strong 120 pounds. This weight is much closer to the weight I need to be at in order to compete in figure competitions. Mostly, to be comfortable in my own skin, once and for all.
B. Spiritual goal- to finally find peace and a spiritual environment that is completely loving and accepting of all people.
C. Psychological goal- To be able to exhale for the first time in my life. Do you think there is ever a point in life where you are completely, totally, utterly happy? I am determined to answer this question for myself someday. HHMMMM.
3. What activities or exercise can you implement in your life to assist in moving toward each goal?
A. Bodybuilding will continue to bring me closer to the Physical goals, as well as eating clean and
drinking tons of fresh, clean, life sustaining water. As far as being comfortable in my own skin goes, that may ultimately depend upon my emotional and spiritual state. Is it all about perception? If I think, then so I am.
B. Continuing to search out my place in the world will help with the Spiritual goals. Eventually, I will find the truth. I know this, I sense this; I can feel it in my bones.
C. Learning to relax and live in the moment will help me to finally exhale. Being a survivor of suicide, it seems that you are living every breath just waiting for the "shoe to fall". Suicide takes many lives with it, the victim as well as the surviving loved ones. When I learn to give it all to God, I will find this peace that I so strongly desire.
4. Complete the relaxation exercise The Crime of the Century. Describe your experience. (What it beneficial? Frustrating? etc).
Honestly, I found it very difficult to concentrate on The Crime of the Century. It may have been due to ankle pain and swelling, grouped with the crazy blaring television and my frisky toddler racing around. Even nestled behind these expensive earphones, it just wasn't happening tonight. However, I do plan to save each relaxation file and give them another spin from time to time. I was frustrated, but truly do not think it was due to the exercise itself.
Afterthought, I HIGHLY recommend spending more dollars for a good, quality set of earphones. I never fathomed spending 80 bucks for a set, even in my lifetime...but Klipsch products are worth their weight in gold! These have taken me though 3 entire terms, one rambunctious toddler, two snatchy teenagers...and a partridge in a pear tree!! lol Truly, buy some. I got mine from Amazon. com and they even come with a nice tin case and cleaning tools!
Klipsch IMAGE S4 In-Ear Enhanced Bass Noise-Isolating Headphones
Warmly,
Mary Kate
1. Based on your reflections, and on a scale of 1 to 10 (ten being optimal well- being), where do you rate your A-physical well- being, B-spiritual well-being, C-psychological well-being? Why?
A. I would definitely rate my physical well-being at about a 7. While healthy and strong, I have a fair deal of body fat to trim. I have been very blessed with good health and a body that endures, but I have to take better care of it if I am ever to transcend ho-hum living.
B. I would rate my spiritual well-being at about a 5. Searching, I am. Searching for something, anything; searching for the path that will lead me into eternity with my family bonds intact. Product of a strict Southern Baptist upbringing, fear of God is deeply embedded within my DNA! :) Something tells me, however, that there is a better way. Something tells me that Heavenly Father loves his children unconditionally, and would never sentence them to burn for all of eternity. As a loving parent to a disobedient child, the punishment is served and the "crime" forgiven. Would a loving parent punish their child for all of eternity for their transgressions? Confused. Dazed and confused!
C. Psychological well-being? Definitely a 10, never better. I'm honestly not sure whether the high rating is due to being in a great psychological place at this time in life, or largely due to the anti-depressants! lol Either way, I am loving life! Example....I rolled and sprained my ankle while taking my Lab puppy outside this morning. It is so very painful and swollen, but I was able to muster thanks that the bones are not broken, in spite of it all. Even through the pain and inconvenience of hobbling around my house and trying to chase my toddler on one leg, I have been feeling overwhelmingly blessed! Surrounded by the people I love most in the world, sitting in my own warm home with a full-belly and comfortable pajamas on; I am so very blessed and thankful. By the way...who doesn't just LOVE going to college in their pajamas? Truly, this is the stuff dreams are MADE of! lol If someone had told me years ago that I would be able to obtain an education in the comfort of my own pajamas, I would have laughed hysterically! Ahhh, life is good, God is great! :)
2. Develop a goal for yourself in each area (physical, spiritual, psychological).
A. Physical goal- to reach a firm, lean, strong 120 pounds. This weight is much closer to the weight I need to be at in order to compete in figure competitions. Mostly, to be comfortable in my own skin, once and for all.
B. Spiritual goal- to finally find peace and a spiritual environment that is completely loving and accepting of all people.
C. Psychological goal- To be able to exhale for the first time in my life. Do you think there is ever a point in life where you are completely, totally, utterly happy? I am determined to answer this question for myself someday. HHMMMM.
3. What activities or exercise can you implement in your life to assist in moving toward each goal?
A. Bodybuilding will continue to bring me closer to the Physical goals, as well as eating clean and
drinking tons of fresh, clean, life sustaining water. As far as being comfortable in my own skin goes, that may ultimately depend upon my emotional and spiritual state. Is it all about perception? If I think, then so I am.
B. Continuing to search out my place in the world will help with the Spiritual goals. Eventually, I will find the truth. I know this, I sense this; I can feel it in my bones.
C. Learning to relax and live in the moment will help me to finally exhale. Being a survivor of suicide, it seems that you are living every breath just waiting for the "shoe to fall". Suicide takes many lives with it, the victim as well as the surviving loved ones. When I learn to give it all to God, I will find this peace that I so strongly desire.
4. Complete the relaxation exercise The Crime of the Century. Describe your experience. (What it beneficial? Frustrating? etc).
Honestly, I found it very difficult to concentrate on The Crime of the Century. It may have been due to ankle pain and swelling, grouped with the crazy blaring television and my frisky toddler racing around. Even nestled behind these expensive earphones, it just wasn't happening tonight. However, I do plan to save each relaxation file and give them another spin from time to time. I was frustrated, but truly do not think it was due to the exercise itself.
Afterthought, I HIGHLY recommend spending more dollars for a good, quality set of earphones. I never fathomed spending 80 bucks for a set, even in my lifetime...but Klipsch products are worth their weight in gold! These have taken me though 3 entire terms, one rambunctious toddler, two snatchy teenagers...and a partridge in a pear tree!! lol Truly, buy some. I got mine from Amazon. com and they even come with a nice tin case and cleaning tools!
Klipsch IMAGE S4 In-Ear Enhanced Bass Noise-Isolating Headphones
Warmly,
Mary Kate
Thursday, October 21, 2010
Confession Time!!
Alright, the plan to get things off the ground on Monday was a bust. No worries, tomorrow is another day and there is no quitting point in this game. Saturday is now the official start day. Again, I will be posting progress photos every four weeks. This helps with accountability and also helps me to mark progress.
Hubby has been KINDLY instructed not to bring me any junk food, and the house is picked clean of any temptation. Both Bulgarian bags are in place, all systems go!
As far as hubby is concerned, I have created a MONSTER!! He runs around the house saying things like..."Feel this muscle", "Look at this muscle", "Get a load of my guns"! haha He cracks me up and helps to keep my sanity. Like a cocky little rooster, he is always doing something entertaining.
Hubby's first posing suit came today via Fed-Ex. My suit is somewhere in Cherry Bomb shipping oblivion. Oh well, we won't be needing them for awhile yet.
Blessings-
Mary Kate
Hubby has been KINDLY instructed not to bring me any junk food, and the house is picked clean of any temptation. Both Bulgarian bags are in place, all systems go!
As far as hubby is concerned, I have created a MONSTER!! He runs around the house saying things like..."Feel this muscle", "Look at this muscle", "Get a load of my guns"! haha He cracks me up and helps to keep my sanity. Like a cocky little rooster, he is always doing something entertaining.
Hubby's first posing suit came today via Fed-Ex. My suit is somewhere in Cherry Bomb shipping oblivion. Oh well, we won't be needing them for awhile yet.
Blessings-
Mary Kate
Unit 2 Journey on Relaxation Exercise
After conducting the relaxation exercise, I felt so at ease, extremely limber; almost like a limp noodle! :) During the exercise, I noticed that tons of tension and stress seemed to be draining from my neck and shoulders. When instructed to lift my hands, it was possible, but very difficult.
It was almost as if I was floating along, minding my own business, happy and content. If only we could figure out how to go about our daily lives in that awesome, relaxed, euphoric state! What a life that would be!
Blessings-
Mary Kate
It was almost as if I was floating along, minding my own business, happy and content. If only we could figure out how to go about our daily lives in that awesome, relaxed, euphoric state! What a life that would be!
Blessings-
Mary Kate
Wednesday, October 20, 2010
Unit 2 Welcome!!
Welcome to my blog! While I understand that most of you are fellow students and part of a captive audience, I will do my best not to put you to sleep at the monitor.
This blog will encompass any items related to wellness; exercise, nutrition, supplements, water intake, tips on sleep, rest and relaxation, etc. Every healthy decision is a step in the right direction.
Blessings,
MK
This blog will encompass any items related to wellness; exercise, nutrition, supplements, water intake, tips on sleep, rest and relaxation, etc. Every healthy decision is a step in the right direction.
Blessings,
MK
Monday, October 18, 2010
SPECIES DIVA TO SAVE THE WORLD!!
Here is is, folks! Instead of waiting for January to roll around, hubby and I have decided to
transform our bodies....starting today. No lame resolutions here, Baby! We have decided that
bodybuilding is our path in life, and there is much to do in order to prepare our bodies and minds for competition. However, I do need to clarify that I will not be competing as a builder, I will lean way more towards the figure competition. Maybe someday my muscles will be that big, but not for quite some time. While neither of us will be competing before August of 2011 (Vancouver, B.C.), I have tons of body fat to shed and we both have to focus on building lean, mean muscle. We have designed a personal workout and nutrition program, have all the needed equipment for working out (for now), and have our supplements all lined up. Species Nutrition offers tons of awesome products. They are our provider of choice, Dave Palumbo really knows his stuff! We will be using Isolyze, Omegalyze, Lipolyze, Somalyze and Crealyze daily, Fiberlyze and Aqualyze on occasion. After a practice test of sorts with these supplements last week, I cannot imagine using anything else. We have Isolyze in three flavors: Cherry Vanilla, Vanilla Peanut Butter and Vanilla Ice Cream. They are OFF THE CHARTS incredible tasting, with no carbohydrates and no sugar. I am HOOKED! Vanilla Peanut Butter flavor is like getting a sinful milkshake...with none of the guilt! Who doesn't love getting a treat like that every single day? Get your fix at http://www.speciesnutrition.com/. Dave explains each product, and why it is beneficial, in complete detail.
Onwards and upwards, my training will look something like this:
Day 1 (today)- Bulgarian bag training, 1. Spins 2. Overhead Snatch 3. Good mornings 4. Body Twist 5. Squat Jumps 6. Military Press 7. Hammer Curl 8. High Pulls 9. Sit ups 10. Push ups
10 reps of each for warm up, then 15, 10 and 5 repetitions of all ten exercises. While this may seem pretty weak, it is only a starting point. My goal is to work up to 10 for warm-up, 40, 30, 20, and 10 reps each. A 1-2 minute break between sets for water, and no stopping until the set is done. The higher numbers are much more like two-time U.S. Olympian Jim Gruenwald's daily workout. If it's good enough for an Olympic champion, it is certainly good enough for a shy country girl from Southern Missouri! :) Washington state has won my heart, but Missouri will forever be my first love.
Day 2- Michael Skogg's Powerbell training x 2 (we got our 40 and 20 pound Kettlebells at Wal-Mart. Weider puts this bell out, it takes the place of Kettlebells all the way up to 40 pounds). I will use regular Kettlebells from time to time when I feel like a more traditional workout.
Day 3- Bulgarian bag training
Day 4- Powerbell training
Day 5 Bulgarian bag training
Day 6- Powerbell training
Day 7- REST, nothing more active than walking or hiking with the family
After two weeks, I will be adding cardio in the afternoons. Bulgarian bag and Powerbell or Kettlebell training take care of cardio as well as strength training, but extra afternoon cardio will help me to shed body fat quickly. Five days a week I will alternate Cardio-X with Plyometrics, on the sixth day I will do something a little lower key like Recumbent bike or treadmill.
Nutrition....6 meals a day, three of which are Isolyze shakes. Post workout shake will be a combination of Isolyze and Carbolyze in order to shuttle nutrients and fluids to begging muscles. This will also help to cut down on recovery time. Crealyze pre-workout, and the other three meals consisting of lean chicken breast and broccoli or green beans with an apple added once a day. My splurges between now and August of 2011 will be fat free coffee creamer once a day, whole wheat toast every now and then, Thanksgiving and Christmas dinner, and one meal for each of my son's birthdays (one in February, one in May). Starting 01 January, I will cut out carbs almost completely in order to stay in keto-mode and obliterate fat.
Conveniently, my smaller Bulgarian bag arrived today. Weak, I know...but I need to start out light to keep from knocking myself out! My Lab/German mix terrorized the poor UPS guy when it was delivered. She is thoroughly convinced that if she could JUST eat ONE delivery guy, she would feel validated! lol He BRAVELY threw her a dog treat...from the safe confines of his comfy little brown truck! I don't blame the poor guy, she is enough to scare Pink into submission! Anyway, I will be using the extra-small bags for Open Spins and Overhead Snatches, the next size up for everything else. If anyone is interested in getting their hands on bags of their own, you can find them at www.suples.com. Their shipping is flat rate, and they are very quick with getting them out to you. Ivan is super friendly, he will take good care of you. Mine are only 11 and 17 pounders, but we will be adding heavier ones as strength and endurance are increased.
There you have it, my plan of action to conquer the world! Well, my world at least! I adore the fact that I have a spouse who is so supportive. He has been on the ride with me for over 8 years now. Through all of my crazy ideas and off the wall approaches, he even sees that this is the last and lasting decision. We are a team, we have a vision, we will succeed! Thanks, Miguel! You are the best! I will be posting progress photos every four weeks. Regular posting will happen daily, barring any major upsets in routine.
Blessings-
Mary Kate
transform our bodies....starting today. No lame resolutions here, Baby! We have decided that
bodybuilding is our path in life, and there is much to do in order to prepare our bodies and minds for competition. However, I do need to clarify that I will not be competing as a builder, I will lean way more towards the figure competition. Maybe someday my muscles will be that big, but not for quite some time. While neither of us will be competing before August of 2011 (Vancouver, B.C.), I have tons of body fat to shed and we both have to focus on building lean, mean muscle. We have designed a personal workout and nutrition program, have all the needed equipment for working out (for now), and have our supplements all lined up. Species Nutrition offers tons of awesome products. They are our provider of choice, Dave Palumbo really knows his stuff! We will be using Isolyze, Omegalyze, Lipolyze, Somalyze and Crealyze daily, Fiberlyze and Aqualyze on occasion. After a practice test of sorts with these supplements last week, I cannot imagine using anything else. We have Isolyze in three flavors: Cherry Vanilla, Vanilla Peanut Butter and Vanilla Ice Cream. They are OFF THE CHARTS incredible tasting, with no carbohydrates and no sugar. I am HOOKED! Vanilla Peanut Butter flavor is like getting a sinful milkshake...with none of the guilt! Who doesn't love getting a treat like that every single day? Get your fix at http://www.speciesnutrition.com/. Dave explains each product, and why it is beneficial, in complete detail.
Onwards and upwards, my training will look something like this:
Day 1 (today)- Bulgarian bag training, 1. Spins 2. Overhead Snatch 3. Good mornings 4. Body Twist 5. Squat Jumps 6. Military Press 7. Hammer Curl 8. High Pulls 9. Sit ups 10. Push ups
10 reps of each for warm up, then 15, 10 and 5 repetitions of all ten exercises. While this may seem pretty weak, it is only a starting point. My goal is to work up to 10 for warm-up, 40, 30, 20, and 10 reps each. A 1-2 minute break between sets for water, and no stopping until the set is done. The higher numbers are much more like two-time U.S. Olympian Jim Gruenwald's daily workout. If it's good enough for an Olympic champion, it is certainly good enough for a shy country girl from Southern Missouri! :) Washington state has won my heart, but Missouri will forever be my first love.
Day 2- Michael Skogg's Powerbell training x 2 (we got our 40 and 20 pound Kettlebells at Wal-Mart. Weider puts this bell out, it takes the place of Kettlebells all the way up to 40 pounds). I will use regular Kettlebells from time to time when I feel like a more traditional workout.
Day 3- Bulgarian bag training
Day 4- Powerbell training
Day 5 Bulgarian bag training
Day 6- Powerbell training
Day 7- REST, nothing more active than walking or hiking with the family
After two weeks, I will be adding cardio in the afternoons. Bulgarian bag and Powerbell or Kettlebell training take care of cardio as well as strength training, but extra afternoon cardio will help me to shed body fat quickly. Five days a week I will alternate Cardio-X with Plyometrics, on the sixth day I will do something a little lower key like Recumbent bike or treadmill.
Nutrition....6 meals a day, three of which are Isolyze shakes. Post workout shake will be a combination of Isolyze and Carbolyze in order to shuttle nutrients and fluids to begging muscles. This will also help to cut down on recovery time. Crealyze pre-workout, and the other three meals consisting of lean chicken breast and broccoli or green beans with an apple added once a day. My splurges between now and August of 2011 will be fat free coffee creamer once a day, whole wheat toast every now and then, Thanksgiving and Christmas dinner, and one meal for each of my son's birthdays (one in February, one in May). Starting 01 January, I will cut out carbs almost completely in order to stay in keto-mode and obliterate fat.
Conveniently, my smaller Bulgarian bag arrived today. Weak, I know...but I need to start out light to keep from knocking myself out! My Lab/German mix terrorized the poor UPS guy when it was delivered. She is thoroughly convinced that if she could JUST eat ONE delivery guy, she would feel validated! lol He BRAVELY threw her a dog treat...from the safe confines of his comfy little brown truck! I don't blame the poor guy, she is enough to scare Pink into submission! Anyway, I will be using the extra-small bags for Open Spins and Overhead Snatches, the next size up for everything else. If anyone is interested in getting their hands on bags of their own, you can find them at www.suples.com. Their shipping is flat rate, and they are very quick with getting them out to you. Ivan is super friendly, he will take good care of you. Mine are only 11 and 17 pounders, but we will be adding heavier ones as strength and endurance are increased.
There you have it, my plan of action to conquer the world! Well, my world at least! I adore the fact that I have a spouse who is so supportive. He has been on the ride with me for over 8 years now. Through all of my crazy ideas and off the wall approaches, he even sees that this is the last and lasting decision. We are a team, we have a vision, we will succeed! Thanks, Miguel! You are the best! I will be posting progress photos every four weeks. Regular posting will happen daily, barring any major upsets in routine.
Blessings-
Mary Kate
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