| bbb |
| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
| Body Spirit Fitness |
 | |  | |  | |  | |  | |  |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| Eco Friendly Products for Health and Wellness. Click Here! Weight Loss! Earn Income! Start today! |
Day 24 – Weight Loss & Relaxation/Meditation
We’ve explored how stress can make us overeat and eat mindlessly, but it also has
another neurone endocrine response that can cause us to gain weight through
biochemical processes.
Adrenalin and cortisone are released into our system under stress. In prehistoric
times, adrenalin was meant to give us strength for physical survival and cortisol,
among other things, increases our appetite to replenish our bodies from whatever
physical feat we may have been forced to perform.
Sugar is also released into our system for quick energy against danger, which then
requires insulin to move it out. These high levels of sugar and insulin set the stage
for our bodies to store fat. Apparently, we still have very primitive bodies in a high-
tech world.
Since today’s stress rarely comes in the form of physical danger, we must break this
cycle to get rid of these responses through other means.
Exercise is still the best stress buster and hopefully, you are already well into your
exercise program. But exercise still has its limitations. The rest of the solution is to
control the stress, internally.
Deep breathing, as we discussed yesterday, can be done at any time of the day, as
many times a day as you want. The other side of this solution is relaxation/meditation.
As a yoga teacher, I cannot advocate the virtues of meditation enough. If you think
you need a special place and time for it, you are mistaken. You can even do it in you
car at a stoplight. The person behind you is always kind enough to let you know
when your time is up.
Seriously, you can meditate at your desk for a few minutes, several times a day; In
your car, before you start home, before you go into a big meeting, and so on. Use
this method before you start your creative visualization. You only need a few minutes
here and there.
Rest wherever you are and breath deep:
• Be aware of the breath for several deep breaths, using both lungs and
diaphragm. Smooth, Deep and Rhythmic.
• Focus on your heart, and exhale and inhale completely several times.
• Exhale as if your whole body is exhaling, and inhale as if your whole body is
inhaling. As you exhale, let go of all tension, worries, and anxieties. Inhale as if you
are inhaling new positive energy, as well as a sense of peace and relaxation. Exhale
and inhale several times.
• For about one minute, allow your attention to be aware of the smooth, slow,
serene flow of the breath. Let your mind make a gentle, conscious effort to guide the
breath so that it is smooth, calm and deep.
• If thoughts come into your mind, gently push them aside. Allow yourself to
experience your true nature.
• Use a mantra like SoHam or Om. So on the inhalation and Ham on the
exhalation. Om is said on in exhalation.
• Inhale positive emotions and exhale negative emotions.
• If it helps, imagine yourself in a place that you find peaceful while a bright
healing light shines down on you and through you, filling you with peace and love.
Do this, as long as you have time. It will become easier the longer you practice it. Try
doing this before you do your creative visualization in the morning and evening.
Worksheet- Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: oat bran cereal with raspberries and fat-free milk, coffee with fat-free
creamer = 1 carb, 1 dairy, 1 fruit
Snack: meal replacement bar = 1 carb, 1 protein
Lunch: Greek salad & low fat feta and low fat dressing whole wheat crackers
= 1 veg., 1 carb, 1 protein
Snack: grapes and yogurt = 1 fruit
Dinner: baked chicken, salad, turnip greens, and baked potato =1 protein, 2
veg., 1 carb
Total = 3 proteins, 4 carbs (starchy), 3 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
Never allow anyone to rain on your parade and thus cast a pall of gloom and defeat
on the entire day. Remember that no talent, no self-denial, no brains, no character,
are required to set up in the faultfinding business. Nothing external can have any
power over you unless you permit it. Your time is too precious to be sacrificed in
wasted days combating the menial forces of hate, jealously, and envy. Guard your
fragile life carefully. Only god can shape a flower, but any foolish child can pull it to
pieces.
~ og mandino
We’ve explored how stress can make us overeat and eat mindlessly, but it also has
another neurone endocrine response that can cause us to gain weight through
biochemical processes.
Adrenalin and cortisone are released into our system under stress. In prehistoric
times, adrenalin was meant to give us strength for physical survival and cortisol,
among other things, increases our appetite to replenish our bodies from whatever
physical feat we may have been forced to perform.
Sugar is also released into our system for quick energy against danger, which then
requires insulin to move it out. These high levels of sugar and insulin set the stage
for our bodies to store fat. Apparently, we still have very primitive bodies in a high-
tech world.
Since today’s stress rarely comes in the form of physical danger, we must break this
cycle to get rid of these responses through other means.
Exercise is still the best stress buster and hopefully, you are already well into your
exercise program. But exercise still has its limitations. The rest of the solution is to
control the stress, internally.
Deep breathing, as we discussed yesterday, can be done at any time of the day, as
many times a day as you want. The other side of this solution is relaxation/meditation.
As a yoga teacher, I cannot advocate the virtues of meditation enough. If you think
you need a special place and time for it, you are mistaken. You can even do it in you
car at a stoplight. The person behind you is always kind enough to let you know
when your time is up.
Seriously, you can meditate at your desk for a few minutes, several times a day; In
your car, before you start home, before you go into a big meeting, and so on. Use
this method before you start your creative visualization. You only need a few minutes
here and there.
Rest wherever you are and breath deep:
• Be aware of the breath for several deep breaths, using both lungs and
diaphragm. Smooth, Deep and Rhythmic.
• Focus on your heart, and exhale and inhale completely several times.
• Exhale as if your whole body is exhaling, and inhale as if your whole body is
inhaling. As you exhale, let go of all tension, worries, and anxieties. Inhale as if you
are inhaling new positive energy, as well as a sense of peace and relaxation. Exhale
and inhale several times.
• For about one minute, allow your attention to be aware of the smooth, slow,
serene flow of the breath. Let your mind make a gentle, conscious effort to guide the
breath so that it is smooth, calm and deep.
• If thoughts come into your mind, gently push them aside. Allow yourself to
experience your true nature.
• Use a mantra like SoHam or Om. So on the inhalation and Ham on the
exhalation. Om is said on in exhalation.
• Inhale positive emotions and exhale negative emotions.
• If it helps, imagine yourself in a place that you find peaceful while a bright
healing light shines down on you and through you, filling you with peace and love.
Do this, as long as you have time. It will become easier the longer you practice it. Try
doing this before you do your creative visualization in the morning and evening.
Worksheet- Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: oat bran cereal with raspberries and fat-free milk, coffee with fat-free
creamer = 1 carb, 1 dairy, 1 fruit
Snack: meal replacement bar = 1 carb, 1 protein
Lunch: Greek salad & low fat feta and low fat dressing whole wheat crackers
= 1 veg., 1 carb, 1 protein
Snack: grapes and yogurt = 1 fruit
Dinner: baked chicken, salad, turnip greens, and baked potato =1 protein, 2
veg., 1 carb
Total = 3 proteins, 4 carbs (starchy), 3 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
Never allow anyone to rain on your parade and thus cast a pall of gloom and defeat
on the entire day. Remember that no talent, no self-denial, no brains, no character,
are required to set up in the faultfinding business. Nothing external can have any
power over you unless you permit it. Your time is too precious to be sacrificed in
wasted days combating the menial forces of hate, jealously, and envy. Guard your
fragile life carefully. Only god can shape a flower, but any foolish child can pull it to
pieces.
~ og mandino