OK!
So I finally decided to do another fitness competition. Am I crazy for trying to take on this with school and my family. I have been out of the loop with it for so long. So, I decided to do it and started my diet and workouts last Tuesday. WOW am I hungry!!! I haven't had an appetite like this in a long time. I am even eating more than I was before I started my diet. So I measured my body fat and I am down to 18.1% from 19.5 last week. I lost one pound, but I don't want to lose too much weight, cause I need to spare my muscle. Anyways, working out in the morning before having any food is hard, but it is paying off. I will post a picture this coming Friday so everyone can see my progress. Wish me luck! I am excited though!!
Sunday, May 16, 2010
Wednesday, August 12, 2009
Unit 10 Blog
Wow can't believe the semester is over already. I am looking forward to the semester off. Looking back to unit 3 on how I rated myself I gave my physical well-being a 10, spiritual a 7, and psychological a 4. Now I would rate my physical at about an 9, spiritual about the same, and psychological a 7. I think they physical went down because I have been a little lazy this summer. I haven't wanted to drag the kids to the gym everyday.
Spiritually I have implemented some practices, but not like I want to. Psychologically I had the greatest improvement. I went from a 4 to a 7. This has been due to subtle mind and a lot of yoga, along with positive self talk. I don't let things get me down the way they used to. I am able to replace the bad with the good.
I feel like I have accomplished in each area everything that I set out to do. In my final project I listed very specifically how to maintain each area. I just have to keep practicing. I really want to attend the meditation center located here in Dallas. Its free once a week too!
Physically I have lost about 3 pounds even though I cut down the working out some. I have shifted from doing so much traditional exercise to yoga and pilates. I guess really thinking about it I haven't dropped that much from a 10. I still like the way I look and I feel good. Spiritually I have to work on that loving-kindness. The more I have practiced I have been able to turn the love inward. I look at myself everyday and instead of tearing myself down I say something good that I like about myself. Psychologically I implement yoga and subtle mind as I listed before. I really connect with these practices.
When I first started to take the course it was overwhelming and I was lost at times. However, when the class began to evolve so did I. I feel better and I look at life and other people in a more positive light. The best thing I got out of the class was the subtle mind exercise. I was having a horrible time sleeping as some of you know. When I learned how to let me mind wind down and relax I began to be able to sleep. I notice that when I didn't do that, I would wake up in the middle of the night worrying about everything, sometimes what I thought to be random. I hope to take this knowledge and share it with others. I have already started with my own family and even my doctors. I have been surprised by the doctors positive reactions to the practices that I perform. They all seem to have read studies to support my claims. Very exciting!
It was nice to meet you all. I am sure I will see you in other classes. Good luck with your journeys!!!
Spiritually I have implemented some practices, but not like I want to. Psychologically I had the greatest improvement. I went from a 4 to a 7. This has been due to subtle mind and a lot of yoga, along with positive self talk. I don't let things get me down the way they used to. I am able to replace the bad with the good.
I feel like I have accomplished in each area everything that I set out to do. In my final project I listed very specifically how to maintain each area. I just have to keep practicing. I really want to attend the meditation center located here in Dallas. Its free once a week too!
Physically I have lost about 3 pounds even though I cut down the working out some. I have shifted from doing so much traditional exercise to yoga and pilates. I guess really thinking about it I haven't dropped that much from a 10. I still like the way I look and I feel good. Spiritually I have to work on that loving-kindness. The more I have practiced I have been able to turn the love inward. I look at myself everyday and instead of tearing myself down I say something good that I like about myself. Psychologically I implement yoga and subtle mind as I listed before. I really connect with these practices.
When I first started to take the course it was overwhelming and I was lost at times. However, when the class began to evolve so did I. I feel better and I look at life and other people in a more positive light. The best thing I got out of the class was the subtle mind exercise. I was having a horrible time sleeping as some of you know. When I learned how to let me mind wind down and relax I began to be able to sleep. I notice that when I didn't do that, I would wake up in the middle of the night worrying about everything, sometimes what I thought to be random. I hope to take this knowledge and share it with others. I have already started with my own family and even my doctors. I have been surprised by the doctors positive reactions to the practices that I perform. They all seem to have read studies to support my claims. Very exciting!
It was nice to meet you all. I am sure I will see you in other classes. Good luck with your journeys!!!
Friday, August 7, 2009
“How Integral Health is Cultivated Spiritually, Psychologically, and Physically in my Life.”
Cynthia Sampson
Kaplan University
Creating Wellness-Psychological and Spiritual Aspects of Healing
HW 420-03AU
It is important for health and wellness practitioners to be matured physically, spiritually, and biologically. Presented to us is the saying that “one cannot lead another where one has not gone him or herself.” (George, L., 2005, pg. 477) I think it is very impactful if we go to the doctor and he tells us we are out of shape and need to start working out. Yet, when we look at the doctor they may be overweight themselves. I always found this to be ironic. My physician is 45 and had open heart surgery about a year ago. He has started eating better and working out and now is healthier than ever. I think this opened him up spiritually and psychologically. He now can be empathetic to his patients that are overweight and are at a high risk for having a heart attack. I remember him telling me that sometimes doctors are sometimes the worst patients. His experience also forced the other doctors in the office to go get themselves checked out. I know for myself I still struggle spiritually and psychologically. I know in order to help my patients fully I need to develop this more. If I do not possess these qualities it will be hard for me to fully help them. I may have the knowledge of how to help them, but I don’t possess the wisdom. This is what will separate me from being a good PA and a great one.
I have looked within myself to determine how I am presently physically, psychologically, and spiritually. I made a chart that emulates one that Dr. Dacher suggested called the Biograph/Bar graph. Here “we can assess our current level of integral development, set goals for the future, or add further lines and levels in accord with our needs and goals.” (Dacher, 2006, pg. 112)
The graph that I provided shows the current spiritual, physiological, and psychological stage that I feel that I am in right now based on percentages. I compared each stage to that of my fitness level, nutrition level, and self-regulation. I found that my fitness and nutrition is pretty high and acceptable to me. Spiritually and psychologically on every aspect is lower than what I would like for it to be. These are the areas that I am going to improve upon to not only help myself but others as well. This will make me a better individual and also my patients as well.
There are several goals that I have for myself to improve physically, spiritually, and psychologically. The first goal is to improve physically. I find myself not wanting to go to the gym all the time recently. Working out is my passion, but I have found it difficult to get myself motivated spiritually and psychologically. I know that I always feel better when I work out. I can remind myself of that when I do not feel like exercising that day. I can also pray to God to give me the strength to go to the gym as well. I want to start up my own program to do for myself everyday that I follow religiously. I want to wake up, eat, do yoga to get my day started, throughout the day do meditation/deep breathing exercises, work out at the gym or walking, and pray or meditate at bedtime. I think this will cover all aspects of my life. Psychologically I have been working for a few weeks with cognitive behavior therapy. I replace any negative thoughts with positive ones. It is very similar to loving-kindness. I want to find the good in all things and people. Spiritually, I want to find the love that I have for others and turn it inward to myself. Growing up in a house where it is selfish to receive rather than give it is hard for me to accept love from others and myself. I have been giving my family more love and compliments and trying to do them for myself. Every day, instead of pointing out the negatives I see about myself, I say something that I like about myself. I have also incorporated the “Serenity Prayer” to really help me stay focused.
The Serenity Prayer
God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.
Living one day at a time; Enjoying one moment at a time; Accepting hardships as the pathway to peace; Taking, as He did, this sinful worldas it is, not as I would have it; Trusting that He will make all things rightif I surrender to His Will; That I may be reasonably happy in this life and supremely happy with HimForever in the next.Amen.
--Reinhold Niebuhr
I was even shocked when I did a search of how many people get this tattooed on their bodies to help them remember the struggles they have overcome. Here is one of the tattoos that I saw. That is a pretty big commitment to make and I hope it helps them. I know this prayer is used a lot in the 12 step programs. I was even shocked when I did a search of how many people get this tattooed on their bodies. There can only be benefits that can be gained from attaining integral health. There have been numerous studies done to support that reducing stress benefits people spiritually, psychologically, and physically. One of the studies was one done by Dr. Ornish where he was able to put people in a stress reduction program and reverse heart disease. He based his program on the beliefs and practices of yogis, priests, and nuns. What he found was, “their techniques are tools for transformation and transcendence that can help us quiet the mind and body, and experience the inner sense of joy and well-being.” (Ornish, D., 2005, pg. 308). Here is a picture I found of a guy that got the serenity prayer tattooed.
I have already listed some of the tactics that I have to improve myself psychologically, spiritually, and physically. I would like to take this time to do a more formal list of them. Psychologically I am going to use positive self talk along with loving-kindness, and subtle mind practices. Physiologically I am going to continue to work out with weights, cardiovascular exercises, yoga (which combines mind, body, and spirit), and concentrate on me being healthy and not comparing myself to others. Spiritually, I would like to pray more which I will do with personal prayer and the “Serenity Prayer”. I will also look at the beauty in the things in the world. I believe in my blog, Erika pointed out to me that I can find spirituality in looking around at things in nature when I am going on a walk. I really appreciate the insight that she gave to me. I am sure there are other practices that I will find along the way in my journey. I will keep an open mind to try new things.
In conclusion, there are things that I will do to help me maintain the progress that I have made. It is just that, maintenance. I will assess myself with the Dacher method that I used before or I really liked the dynamic graph he used for overall integral development. I will be able to see changes that are occurring in my life this way and make changes accordingly. I will also be able to see the progress that I have made to keep me inspired. I also will use the people around me to evaluate me as well. I know my husband and kids have noticed a difference in my behavior and “mood”. I seem to get less irritated when I practice and therefore, everyone else is happy. They feed off of my emotions. On a personal note, I have really enjoyed the class. It has been hard at times, but overall very beneficial. Thank you for your guidance.
References
Dasher, E., (2008). Integral Health:The Path to Human Flourishing. Laguna Beach,Ca: Basic
Health Publications.
Ornish, D., George, L., Schlitz, M., Amorok, T., Micozzi, M., Dossey, L., (2005). Consciousness
and Healing: Integral Approaches to Mind-Body Medicine. St. Louis, MO: Elsevier Inc.
Wednesday, August 5, 2009
Final Project Blog
Hey guys!
Since I cant figure out how to post on here I put my final project in the Discussion Boards in unit 9.
Since I cant figure out how to post on here I put my final project in the Discussion Boards in unit 9.
Thursday, July 30, 2009
Unit 8 Blog
Wow I can't believe we are almost done with the semester. It has gone by fast this time. My kids are almost about to go back to school. OK, so the two practices that I enjoyed the most was the subtle mind and yoga. The subtle mind has helped because since I started school I have felt so overwhelmed on what I had to accomplish. I didn't realize how much more work an online course is. I get so much senseless chatter in my head at night, I have a hard time shutting it off and falling asleep. The subtle mind has helped me with this a lot. I have been getting more quality and longer sleep. The other technique that has been helpful to me is Yoga. I always said I would try it and never did. Then one morning I went to my gym and took a class. It was intimidating at first, but I had a great instructor. I now can do my practice at home everyday and take her class on Friday's. It really rejuvenates me and relaxes me at the same time. If I am feeling over stressed, I just stop what I am doing at home and do some yoga. I am going to continue both these practices so I can improve in my physical, spiritual, and mental well-being. I can then share with others the impact it has made in my life. Hopefully, with them willing, I can help them on their life journey too.
Sunday, July 26, 2009
Meeting Asciepius
This practice was a little easier than the loving kindness practice for me. I choose to use my dad as my focal point. My dad has always been a hero to me. He is the type of person that would do anything for anyone even if they didn't ask. He is very just and is a person that everyone trusts, admires, and respects. He was on the front of Newsweek once saluting the American Flag on the Anniversary of the Oklahoma City bombings. It was easy for me to picture him and allow his qualities to become part of me. I still like the subtle mind practice the best. It has allowed me the majority of the time to weed out the negative things in my life and let the positive ones in. I still feel I need a stronger connection with my spiritual self. I want to start going back to church to help me stregnthen my spirtuality.
I do feel as though it is important to follow what you wish your clients to have. I don't think you have to be at 100% in all aspects. I think this will come with time. I think I will learn more about myself the more I work with my clients/patients. I am going to continue to practice subtle mind alond with meditation and yoga to help my psychological growth. I also am going to become more spiritually connected by more prayer and going to church.
I do feel as though it is important to follow what you wish your clients to have. I don't think you have to be at 100% in all aspects. I think this will come with time. I think I will learn more about myself the more I work with my clients/patients. I am going to continue to practice subtle mind alond with meditation and yoga to help my psychological growth. I also am going to become more spiritually connected by more prayer and going to church.
Friday, July 17, 2009
Personal Assesment
Hi guys!
I did both of the exercises, the universal Loving Kindness and the Integral Assessment. I found it easy to do the universal loving kindness. I think the majority of the people in the world are good. I think we all would like there to be no suffering for anyone. I choose to practice this in prayer. I also do it if I see someone suffering. I take a minute to stop what I am doing and think of them. I pray that they have relief and have happiness. The integral assessment helped me to realize that I need to not be so judgemental on people. I wrote in Erika's blog that I think women have a tendency to compare ourselves with others. We tend to tear down other people to make ourselves feel better. It is probably a self esteem issue. I am trying to find love in myself. I am trying to look at people and find the good rather than focusing on the negative so much.
I hope I can help my patients/clients when I am a professional realize that there is much more to whatever suffering that they are experiencing. I like it when the professor said in class, "everything that we could ever need is already inside of us."
I did both of the exercises, the universal Loving Kindness and the Integral Assessment. I found it easy to do the universal loving kindness. I think the majority of the people in the world are good. I think we all would like there to be no suffering for anyone. I choose to practice this in prayer. I also do it if I see someone suffering. I take a minute to stop what I am doing and think of them. I pray that they have relief and have happiness. The integral assessment helped me to realize that I need to not be so judgemental on people. I wrote in Erika's blog that I think women have a tendency to compare ourselves with others. We tend to tear down other people to make ourselves feel better. It is probably a self esteem issue. I am trying to find love in myself. I am trying to look at people and find the good rather than focusing on the negative so much.
I hope I can help my patients/clients when I am a professional realize that there is much more to whatever suffering that they are experiencing. I like it when the professor said in class, "everything that we could ever need is already inside of us."
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