http://www.youtube.com/watch?v=R3cDktWJl2Y
"Rather, train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." -1 Timothy 4:7b-8
I feel like a million bucks right now. I had such an awesome day. Eating right and exercising has changed my life. I've somehow become a health freak, lol.
Physical, Spiritual, Emotional, and Mental Health all interrelate for your well being. Hopefully this blog will inspire you to start taking your health and nutrition disciplines more seriously. Try to incorporate some of these health tips into your lifestyle.
PHYSICAL
I signed up for a cycling class that 24 hour fitness offers. It's free for members and super fun. I probably burnt about 1000 calories in an hour. You do some stretches, take quick breaks, and do the workout as a whole. Our instructor really pushed us to our limits and made us work really hard. I like how he makes us visualize as if we're actually biking. His encouragement was the best part. "He would be like, k single file, we're making a turn up the hill, NOW! break away! push! faster! don't give up on me! dig!! feel the burn! don't get comfortable! You don't come here, if you're not gonna push! now baby! crank it up a notch! give me all your energy, all you got! breathe! steady.. 3, 2, 1, now baby! lets go! power! kick it up! common!" It was such a blast, and the music really gets you in the zone. And then after you feel super refreshed and lighter.
Make a goal to do something physically active everyday. At least go for a 20-30 minute walk. Biking, swimming, plyometrics, synogistics, (dont do yoga, that's hinduism idol worship) stretches, aerobics, jump rope (10mins jump rope = 30min jogging), any martial arts, dance classes, hiking, any sports that require running, taking the stairs, and try to hit the gym at least 3 times a week. Swimming, cycling, treadmills, circuit training, basketball, jump rope and weight training are my favorites. Watch youtube videos to learn nutrition facts, and new exercises.
If you're tryin to lose the belly fat, like i am lol, then you really hafta focus on cardiovascular exercises. Doing abs and sit ups will help, but you can't isolate where you lose fat. If you're gonna focus on your gut, i would highly recommend leg lifts, those babies are killer, but great for the abdominal. It's more important to do full body exercises, and diet right. My roommate gave me a copy of P90X, but i get too bored staring at a screen, i suggest leaving the house to wkout.
FOOD & NUTRITION
I lost about 10 pounds in the last 2 months. But i know losing anything more than 1 or 2 pounds a week isnt healthy. So it's definitely is a long term commitment. The funny thing is that i wasn't even trying to lose weight. My main trick was to start eating organic and healthy. Here's some foods you should incorporate in your diet. I'm no nutritionist, but i've done some research. And these foods have worked for me. It's not necessarily how much you eat, but more of what you eat. You'll also start to enjoy your meals more and have more energy. Make your changes slowly and in small ways, doing everything dramatically all at once will probably be too overwhelming. Take baby steps till it becomes a habit.
Eggs
are probably natures best food, (boil 'em, add ketchup and seasoning if u like, and eat the yolks too, most of the nutrients and proteins are in there. Plus it's actually good cholesterol for you.)
Vegetables
eat lots and lots of vegetables with your meals. They are also fresh snacks. (broccoli, cucumbers, corn, tomatoes, carrots, celery, avocado, cauliflower, peas, etc) Eat yummy salads, but keep dressings at a minimum. I hear vegetables are the best for your digestion, skin, and mind. You can also make a good pasta and add choke vegetables.
Fruits
I love fruits. Find a cheap market if you can, and stack up on peaches, apples, oranges, bananas, strawberries, blueberries, watermelon, you name it. Best snacks are definitely fruits. cherries and berries are super healthy.
Go Nuts
I like cashews, almonds, and macadamia nuts. Sunflowers and cranberries are good to add. Jus don't eat too much, cuz den you'll get stomach ache. dark chocolate is also good for you, juz make sure u brush them teeth after.
Yogurt
one of the best snacks is yogurt with mixed berries, and nuts. Get flavored yogurt cuz the plain organic one is kind of gross.
Lean Meats
For meals, try to eat healthy meats. Stay away from processed meats and fatty ones. Turkey, chicken, steak, salmon, are great. Add tofu too!
Grains
Asian rice is super healthy. I don't like brown rice, but i try to mix it in. Dont over eat in starchy carbs tho. I also don't like brown bread, but small changes like that really help. If you have a weak stomach i would also watch out for fiber, cuz it's tough to digest.
Water
Drink plenty water, and keep yourself hydrated. This is probably my number one greatest tip. I can't stress H20 enough. ionized purified water is probably best, but i jus buy bottled. A gallon of water a day is a lot, but very vital. Drinking water instead of sugary drinks or sodas is key. You'll lose a lot of fat and probably won't get sick.
Big Breakfast
Always start the day with a big breakfast. Small 5-7 meals a day, but emphasize a healthy breakfast. healthy cereal, a fruit, toast, or muffin are great. Your body needs energy right when you wake up, this also helps u burn more calories throughout the day. Force yourself to wake up early, you'll feel better. (this is coming from a guy who cherishes every minute of sleep.)
No Fast Food
I limit myself to once a week, becuz peers always influence me to eat a burger. It's okay to eat your favorite deserts and comfort food here and there, jus keep it in moderation. After you learn about the fat in burgers and fries, you'll be sick of them anyway. Knowledge of how much exercise it takes to burn calories really helps. If you hafta buy out, try subway or something light, or asian food.
Dairy Products
I think it's wise to stay away from too much milk and cheese, altho they are needed according to the food pyramid. Ice cream has choke trans fat, so jus keep it for occasion. You don't have to give up your favorite snacks, jus don't indulge.
Grocery Shopping
In california they have Sprouts (my fav), Trader Joes, Henery's, Fresh and Easy and Korean Markets. Other markets tend to be pricey anyway. Try to shop only on the outer side of the market, cuz processed snacks like chips are deadly, so no buy em. Also stay away from microwavable foods, even tho i heart hot pockets.
Eating Late
Preferably it's better to eat smaller dinners. Eating late isn't necessarily bad, that's just a myth. Your body needs energy while you sleep. Just don't snack super late, like past 11. Always eat till your satisfied, you don't want to be overly full.
Read Nutrition Facts
calculate what your daily intake is, and how much you calories you burn. This is if your really serious. You can also prepare meals before hand (like healthy snack packs in ziplock bags). Avoid foods high in sugar, salt, and saturated fats. Prepare salads and meals without tons of condiments and dressings.
Calorie Intake
to lose weight and body fat, you need to burn more calories then you intake. I dont count calories, but i'm always conscience of what i'm eating. I try to eat smaller meals and in moderation. If you burn an average of 500 calories more than your intake, you'll lose approximately 3000 calories in 1 week, which is 1 pound.
Motivation
It's important to stay consistent and determined in your goals. The best part is seeing results, so make goals for yourself, and stick to them. Visualize a healthier you, and leave no room for compromise. Try to measure results every few weeks, this may help u stay motivated.
Consistency
stay with it! Most people give up way to quickly. Dont give up! Go to the gym at least 3 times a week. Exercise and run even when you don't feel like it. Push yourself to your limits and then some. Try to do something physical everyday, but more importantly watch your diet! You should probably find a reliable wkout partner and someone to diet with ya, it's more fun that way.
Sleep
Have a good sleeping habit. I tend to sleep late, but i hear a good night's rest really boosts your health and mind. Stress really does affect the body negatively, so take a walk, warm shower and dont stress out too much. If u have trouble sleeping, try counting backwards (slowly) from 100 by 4's. works like a charm.
Habits
Don't watch tv when you eat. Eat slow and chew well. It's good to take your time and digest your food properly. Find friends that eat healthy too! Taking poops after meals is also super healthy, so go when nature calls!
Supplements
Doing all natural is fine, but i like to take protein shakes, and multi vitamins (try to find small ones, cuz if ur like me you probably don't like swallowing giant horse pills). I'm also taking glucosamine pills (cuz i got weak joints/bones), acai berry pills (healthiest fruit on this planet) , and kre-alkalyn diet pills that actually work well (make you burn fat, and gain muscle). Don't take hydroxy cut, they're being recalled cuz it's dangerous for your lungs and liver. I don't like to rely on supplements, just make sure u find safe ones. Healthy fruit drinks and bars are good too, but they can get expensive. Also stay away from energy drinks, alcohol, coffee. Eating an apple works 3 times better.
SPIRITUAL
Spiritually, I just got back from a camp retreat, and I really got convicted about a lot of things. I don't really have a spiritual high, but I feel as if I rekindled my first love. I forgot how focusing on God's love for us, motivates us to love God and love others. I especially learned how we are to love the church. Because when we criticize the people of the church too harshly, we are really criticizing His bride. But perhaps one of the best ways to worship God is to genuinely having a loving heart for others. I really need to practice praying for others, and reaching out to others.
I got convicted about truly loving others. Sometimes after I go grocery shopping I see a poor old lady sitting at the gas station, or at least homeless people that are genuinely just really hungry. I often just avoid contact and ignore them. God convicted me about loving the poor, sick and needy. He also convicted me about loving the rich, wealthy, proud, arrogant, selfish, and people who are often irritating. He reminded me to love my enemies, and those who don't treat others with respect. He taught me to truly become a servant for others. To lay down my life for others and to act upon my faith. I am often so concerned with my own spiritual growth and own troubles that I don't pay attention to others. I realize that i really don't pray for others.
I realize that i grow spiritually dry when i don't set aside time to do devotions. I learned how powerful worship and prayer is. God is worthy of all glory and praise. I am even more convicted with being a good steward of my life, time, money, and resources. I often see spiritual disciplines as something i hafta do. But now i am starting to see the intense joy, passion, freedom, and fruit from having communion with God.
I am deeply touched by the church i've been attending. Na Sung Wesleyan church has greatly impacted my faith. From the recent camp retreat I observed true believers that lived out their faith. I saw godly correction and rebuke among brothers. I saw sisters praying together. I experienced the holy spirit speak through people's lives and testimony. I watched the body of the church come together in fellowship and have genuine love for another. I enjoyed many God filled conversations. Laughed among new friends. Stayed up late talking about God's wonders. I was encouraged to press toward the goal, continuing to pursue Christ as my treasure.
God is most glorified when we are most satisfied in Him. When we are delighted in Him, He receives the most praise. There is a deep transformation for those who surrender their sins in repentance. There is a power like no other for those who walk in obedience and abide in Him. There is absolute truth in God's Word. I have fallen in love again with my Bible and seek to keep Christ the center of my life. I am blown away by God's salvation. I have experienced the lavishing grace that God pours out. I have trembled at His intense love that never ever stops pursuing us. God chases us relentlessly, breaking away all our obstacles, and builds us up through all our trials. He sharpens and refines us through the burning fire of His spirit. He enters our hearts, heals us from our sin, offers inexpressible joy, strength and comfort. He never gives up on us. And always loves us just as we are. He is God almighty.
I realize that the less control i have in my life, the greater God can move in my life. God empowers us in our weakness. He becomes our strength when we come humbly before Him. When we live in Faith, we trust that God works everything for our good. Practice having less control, and allow the Holy Spirit to work in your life. Do you continually receive His love and grace in your life? Apart from faith it is impossible to please God, so live by the Spirit and you will bear fruit. Die to sin, surrender your fears, because God is greater. As a Christian, we have freedom in His Spirit. We have victory and a mighty counselor. Yet why do we suffer from low self esteem, addictions, unhealthy guilt, vain regrets, anxieties and other issues. As Christians we should give those things to God and live with joyful freedom in Christ. We are no longer a slave to sin, but a slave to His righteousness.
Emotional
when I first moved to California, I became depressed. I missed my home in hawaii. I missed my family and friends. Plus muggy California weather can get you down too. But emotionally, I feel a lot of joy. I feel extremely blessed to have made new friends at school, church and to have awesome roommates. If you're ever down in the dump, one of the best things to do is find someone who understands you and just express your feelings to them. Writing in a journal helps too. I'm also tryin to learn the guitar, so if u got skills then teach me! I think worship music is also really good for the soul.
Mental
I've been struggling in this area the most. I shouldnt even be offering any advice. My summer greek class is so intense. I often get frustrated with the overwhelming homework and memorization that I just procrastinate and avoid it. Finding a good studying environment outside of home is the best way to get things done. And listening to music always helps me stay alert and focused. I haven't been reading nearly as much as i want to. It's hard to read at home when it's so easy to be lazy. I would suggest turning off the tv and internet. Technology is just too distracting now days.
K im jus rambling on now, so till next time :)
