Goodbye

This will be the last entry to this blog. It's time for a new blog! I am moving to a new state in less than 2 weeks and starting a new life. I am starting a new blog that will take you through the adventures and learning experiences in this new stage of my life- and in an organized fashion. This blog has been a little all over the place, but it has been good for starting to get me into the habit of well..blogging..and being open to sharing my thoughts and feelings to public domain. There's so much to share with you! Follow my new adventures at:

Teacups

I think teacups are totally adorable, and I want to start a collection. This revelation came to me as I was browsing items at a quaint little antique shop in Lawrenceville, Georgia. One day, I'm going to throw a tea party for my girl friends in the afternoon. On a sunny day at a park or garden or some place of natural beauty. Puffy, marshmallow-y clouds overhead. Pretty floral dresses. Delectable biscuits. Slight breeze whistles through the air and ruffles our dresses.

I brought an exercise book with me to the gym today...

...and I felt a little nerdy doing that, but it was a great experience! So great that I am blogging about it.

I brought The Women's Health Big Book of Exercises with me and found it very helpful as I was able to go through many of the exercises with the exercise equipment right at my fingertips. And I could easily up the weight if needed, something I can't do with the limited dumbbell selection I have in my home.

Today I went through a lot of the Quads, Glutes & Hams and Core section. Here are some favorite new exercises I learned today that I will incorporate in my routine:


Braced squat (hold weight plate in front of chest with both hands)
Dumbell squat (hold dumbbell at arm's length next to sides, palms facing each other)
Goblet squat (hold dumbbell vertically next to chest w both hands)
Wide stance goblet squat (wider stance and toes point out)
Sumo squat (hold dumbbell in front of you, arms down)
Dumbbell jump squat
Dumbbell split jump (starting off in split squat position, jump and switch up the legs)

Swiss-ball hip raise and leg curl (variations of pointing foot straight, in, and outward)
Single-leg swiss-ball hip raise and leg curl
Swiss-ball reverse hip raise (hands on floor, tummy on ball, lift legs up and squeeze booty! variation is to start with bended knees and straighten out legs)
Single arm deadlift (AKA suitcase deadlift)
Rotational dumbbell straight leg deadlift (hold dumbbell w right hand, stand on left foot, bend right knee. bend down touching dummbell to left foot, come back up.)
Single-arm dumbell swing (can be done a kettlebell too)

Weighted Russian Twist (I used a small medicine ball)
Elevated feet Russian Twist (works on stability)
Swiss-ball hip cross over (hold swiss ball btwn lower legs and backs of thighs, arms out, rotate side to side)
Medicine ball side throw and medicine ball slam (luckily there weren't many people so my noise wasn't too disturbing)
Weighted swiss ball crunch
inverse reverse crunch (add a dumbbell between feet for challenge. I'm not there yet)
Swiss ball pike (by this time I was a little dead so this proved to be a challenge for me. In general, it's a pretty challenging exercises. great for core)
Medicine ball leg drops (hold medicine ball between feet. lower to floor without touching, come back up)

I can't believe I've been missing out on all these great squat variations. And these are mostly with dumbbells. I have yet to touch the barbell. I have plenty to add to my ab routine. There is so much more to try in the book including Quads, Glutes & Hams and Core as I didn't complete them all. I am excited to bring my book to the gym again to try out even more exercises!

Breakfast, Dinner, or Dessert of Champions!

Oatmeal makes a hearty breakfast meal. It's also great for a light dinner, when you've been pigging out too much in the day already. Or, it makes a super healthy pick-me-up snack. Oatmeal and I are very good friends.

I usually cook oatmeal and add raisins and honey. Sometimes, chopped bananas for a fresh kick. Little by little, I have supercharged my oatmeal with ingredients I find in my health food store. Here's my recipe for delicious and healthy oatmeal:

soymilk, wheat germ
pecans, pumpkin seeds, walnuts, brown flax seed, golden flax seed, almonds, sunflower seeds, peanuts
raisins, gooseberries, goji berries
honey and/or brown sugar to taste

So much goodness in my bowl!

Oh and if I'm taking a trip somewhere where I can't cook but still need to snack healthily? Granola bars made with all these healthy goodness!

What I'm currently reaching for on my bookshelf

100 Ways to Keep your Soul Alive
~Frederic and Mary Ann Brusatt

Make Today Count
~John C. Maxwell

Complete Book of Women's Running
~Dagny Barrios

You Are Your Own Gym (The Bible of Bodyweight exercises for men and women)
~Mark Lauren

Homemade granola bars

Tried it. Loved it. Never going back to store-bought granola bars.

http://www.joyfulabode.com/2008/04/11/homemade-granola-bar-recipe-no-high-fructose-corn-syrup-in-these-bars/

Next thing is to try to bake homemade bread
http://www.thesimpledollar.com/2007/11/04/homemade-bread-cheap-delicious-healthy-and-easier-than-you-think/

The joy of sun dried clothes

Ahh summer- beaches, ice cream, pool, watermelons, and....fresh sun dried clothes! I've become a stranger to my dryer and am instead hanging my clothes outside to let the warm sun and breeze naturally dry my clothes. I love it. It's environmental-friendly, more economical, and the nasty dryer doesn't get a chance to wear out the fibers in my clothes. It's also a fun, therapeutic activity to take the time to hang each item on the clothes line. Solar laundry is the way to go this summer!

Promise to myself to Journal more

Journaling on a regular basis is something that I would like to integrate into my life. I have a tendency to journal sporadically and when I do, I write so infuriatingly that I nearly tear my journal apart. When I am so overwhelmed with emotions (mostly bad ones), I turn to my journal and let my feelings go. Pages and pages of pent-up feelings stream out. When I look back into my journal entries, it seems that I am just a giant ball of emotional despair and instability. I want to end this “crisis journaling” now, and start a journal that also captures the happy moments in my life.

After I let my emotions wrathfully fill the pages, I become a lot more mentally calm and then I start to reflect on my writings. Even though I am a crisis journal-er, I still find bits of aha! moments- moments in which I discover truths, epiphanies, and even points of inspiration in my writing. I become a lot more grounded and gain new perspective on the situation. In short, I feel better after journaling. I think this is a healthy happy habit to have in my life, so I’m promising myself to make time to journal on a regular basis. I am hoping that from journaling, I can make progress my personal growth and continue to develop emotional clarity.

Inspire me

Believe in the beauty of your dreams.

If you want to know where you heart is, look where your mind goes when it wanders.

Nothing great was ever achieved without enthusiasm. -Emerson

Failure is simply the opportunity to begin again. This time, more intelligently. -Henry Ford

We do not remember days. We remember moments.

You see things; and you say, "Why?" But I dream things that never were; and I say, "Why not?" -George Bernard Shaw

Hitch your wagon to a star. -Ralph Waldo Emerson

Your life is your message to the world. Make it inspiring. -Lorrin L. Lee

True knowledge exists in knowing that you know nothing. -Socrates


Do not argue with an idiot. He will drag you down to his level and beat you with experience.

林俊傑- 記得 歌詞

記得
林俊傑

誰還記得　是誰先說　永遠的愛我
以前的一句話　是我們以後的傷口
過了太久　沒人記得　當初那些溫柔
我和你手牽手　說要一起　走到最後

我們都忘了　這條路走了多久
心中是清楚的　有一天　有一天都會停的
讓時間說真話　雖然我也害怕
在天黑了以後　我們都不知道會不會有以後

誰還記得　是誰先說　永遠的愛我
以前的一句話　是我們以後的傷口
過了太久　沒人記得　當初那些溫柔
我和你手牽手　說要一起　走到最後

我們都累了　卻沒辦法往回走
兩顆心都迷惑　怎麼說　怎麼說都沒有救
親愛的為什麼　也許你也不懂
兩個相愛的人　等著對方先說想分開的理由

誰還記得　愛情開始變化的時候
我和你的眼中　看見了不同的天空
走得太遠　終於走到分岔路的路口


是不是你和我　要有兩個　相反的夢

誰還記得　是誰先說　永遠的愛我
以前的一句話　是我們以後的傷口
過了太久　沒人記得　當初那些溫柔
我和你手牽手　說要一起　走到最後

我和你手牽手　說要一起　走到最後

http://www.youtube.com/watch?v=zisy4tlRAuo

Wellbeing + Bananas

My blog is slowly transforming into a health and fitness blog. Maybe I should re-title the blog. Health and fitness has always been very important to me. Eating healthy and exercising simply makes me happy. Good food and exercises are essential components of my existence.

Here’s what I learned about bananas today:
http://www.diethealthclub.com/askquestion/8056/banana-common-cold-is-it-true-that-if-you-eat-bana.html

30 min chest and butt

The key to getting an efficient workout in 30 minutes is circuit training!

-Bench press 10
-Squats (weights at shoulders)

-Pushups 10
-Leg lifts/donkey kicks with weights/ lateral leg lifts (dog pee on tree)

-Chest flies 5

-Cool down and stretch 5

Today's lunch hour workout

Because I only have half an hour to get a work out in during lunchtime, I thought it would be more better create a workout plan. Everytime I go to the gym, I feel rushed and that I can't ever get in enough. In turn, my workouts have become more effective since intensity increases. Every minute counts when there are only 30 minutes. Here are the logistics of my work out today.

Stretch 3
Deadlifts 10
Abs- two 1 minute side planks 2
Lower back lifts (1 set) 1
Abs- 1 minute regular plank 1
Lower back lifts (2 sets with 10 lb weights) 3
Run 5
Stretch 5


It seem like a very tight plan, so if running doesn't fit in, I'll save it for after work.

Random websites of interest

Becoming a better writer:
http://degreedirectory.org/articles/10_Ways_to_Become_a_Better_Writer.html

Workout plans:
http://www.musclehack.com/build-muscle-with-this-free-workout-plan/

Exotic fruits:
https://mail.google.com/mail/?shva=1#all/12f010efaecfc274

Pandora only allows access in the States, so I've switched to:
www.Jango.com

The Lunch hour workout

The 9-6 office job can be draining (especially Mondays are 9-6:30), but I've started to use my lunch hour to work out. I feel energized getting some exercise in during noontime. It keeps my energy level up in the day. Luckily, there's a gym accross the street from the office. So as soon as lunch hour hits, I bolt out the door with my gym bag and try to get my fitness on. It's a little rushed, but it takes a little coordination to get it all down. Here how I work in the lunch-hour workout:


12:15 - 12:20 - Brisk walk to gym
12:20- 12:50 - WORK OUT
12:50- 12:55- Walk back to office
12:55 - 1:10 - Eat Lunch
1:10- 1:15- Change/brush teeth

2/24/11 workout (biceps and legs)

Warm up:
5 min elliptical

Stretch: 5 minutes

Biceps
Dumb bells 5 lbs to 8 lbs
5 sets of 12 reps
Cables at 10 lbs to 15 lbs
3 sets of 12 reps
Assisted pull-ups: body weight – (70 lbs to 90 lbs)
3 sets of 8 reps
LEGS Circuit 1 (SETS OF 30)

Squat with stability ball using 5 lbs

Hamstring Curl with Stability Ball (lay on mat, calves on stability ball, lift butt by lifting hips toward ceiling, pull ball in with feet, push ball back out, back to starting position)

10lbs dumbbell lunges (30 each side)

Single leg bridge (lay on mat, bend right leg and lifting left leg up toward ceiling, Lift butt off floor by pushing off right foot and lifting hips toward ceiling, Return to start position and repeat on other leg)

LEGS circuit 2 (SETS OF 30, except Plies)

Pilates inner and outer leg lifts on mat (30 each)
Outer Thigh Lift with Stability Ball (get on knees, lean on stability ball with elbow, extend the leg away from ball, lift that leg toward ceiling)
Draw inner thigh circles OR find a bar and do inner thigh lifts
2 Plies (Stand with your feet slightly wider than shoulder-width apart and your toes pointing out. Bring arms out straight in front of you and lower into a squat. Come back up and repeat. 40 seconds. Last 20 seconds pulse at bottom of squat)
Break: 5 minute leg stretches
Run: 6.2 for .5 mile
Walk: treadmill at 3 for .25 mile

Work out planning

Yesterday, I started to create my own work out routines. I find that doing a little planning comes a long way. Usually, I go to the gym and just do whatever I feel like doing. It works but I am always wondering what I should do next. With a devised workout plan, I don't need to constantly think of the next step. Also, my workout become more efficient since there is strategy behind the sequence. Additionally, it is like doing circuits which is good for the heart. It's definitely more work since I read through various workouts to create my own but worth the effort. Here was my workout for yesterday:

(triceps and abs)

Warm up:
5 minutes on elliptical.

Stretch:
5 minutes (10x 30sec)
__________________________
In sequence:
Triceps:
5 lb- extensions on bench
3 sets of 20 reps

Assisted dips:
(body weight) – (80lbs or 90lbs)
3 sets of 15 reps

Pull downs:
50lbs or 60 lbs
3 sets of 12 reps
_____________________________
Cardio:
1 mile at 6 speed
_________________________________
Abs
10 minute ab workout:
0:01 – 2:00 – Perform as many well-done basic curls as possible within two minutes.
2:01 – 2:30 – Rest for thirty seconds.
2:31 – 4:30 – Complete as many accurate cross-curls as possible within two minutes.
4:31 – 5:00 – Rest for thirty seconds.
5:01 – 7:00 – "Bicycle" for two minutes.
7:01 – 7:30 – Rest for thirty seconds.
7:31 – 9:30 – "Climb the rope" for two minutes.
9:31 – 10:00 – Stretch the abdominal muscles.

break with a .5 mile walk at 3

continue doing ab work on stability ball and ab machines

cool down with .5 mile stair climb

Stretch


Basic Curls: Lie on your back with knees bent. Place your fingertips at your ears and use your stomach muscles to pull yourself about five or six inches. Slowly lower back down. Avoid using momentum to perform the exercises.
Cross-Curls: Begin in basic curl position. Contract stomach muscles and lift to the right as you bring your right elbow to your left knee. Switch and bring left elbow to right knee.
Bicycle: Begin in basic curl position but prop your upper body up on your elbows. Straighten your legs and then raise both legs several inches off the floor. Pull your right leg in to your body, then extend it as you pull in your left leg. Continue this "bicycling" motion.
Rope Climb: Begin in basic curl position. Raise your legs straight up into the air while keeping your upper body flat on the floor. Using your abdominals to lift your upper back off the floor, use your hands and arms to pretend you are climbing a rope. Grasp the "rope" with your right hand as you bring your right side off the floor; then switch and use your left hand.

*bring workout gloves, towel and water bottle and use phone as timer and TOWEL
(1 hour 10 min)

Wasabi is good for you!

http://www.associatedcontent.com/article/1695801/the_phenomenol_health_benefits_of_wasabi.html?cat=22

Letting go

“Some of us think holding on makes us strong, but sometimes it is letting go.” — Herman Hesse

I like young green coconuts

http://www.sweetadditions.net/food-drinks/coconut-water-nutritional-benefits