Monday, August 16, 2010
This is the End... of class
I learned so much in this class it is crazy. When working on my projects I could feel myself growing and getting better. I believe my ratings in general stayed about the same, but that was because I did not realize when we first started how out of shape I was mentally and spiriually. This class has helped me strengthen those areas greatly! My goals to get better at meditation have been met, I still have a lot of work to do, but being able to understand and actually feel the effects of meditation was something I had never experienced before. I feel this class has really opened my eyes to a whole new area of growth and I look forward to my journey of holistic health.
Tuesday, August 10, 2010
My Plan
My Plan
Introduction
It is so important for all health professionals to be developed in the three domains of psychological, spiritual, and physical health. First of all I believe that you have to practice what you preach to be legit so it is important to do what you are recommending. Being underdeveloped in these areas also affects your own health and if you are not healthy how will you get others to listen to you. I personally still need to work on my psychological health, I let my emotions get the best of me and when things get dark I do not want to feel better, I tend to get stuck in that mind set. I need to focus on positive energy and controlling mental chatter.
Assessment
At this very moment in time, I would rate my overall health as 7.33 out of 10, when I break it down into the three categories I would rate myself a 7 out of 10 on Spiritual, because I get lost a lot and seem to stray from the truth and need a reminder. I would give my psychological health a 6 out of 10, my stress level is often high and I am very negative, that is what seems natural for me, yet I put on an optimistic front around everyone, so I have a cover up, there is definitely need for growth there, and as I develop my spiritual health that helps, the more I work on my physical health, that also helps my psychological health. My physical health I would give a 9, I could eat better and I let my workout take the back burner often when I am low on time, I am a personal trainer though, and that is my happy place, in the gym working out.
Goal Development
I have a lot of goals for my health. For my spiritual health I want to get more involved in my church and read the Bible cover to cover. I also want to work on practicing prayer both to relieve my problems and to be thankful, I would like to be active in more thankful prayer than “needy” prayer. For my psychological health I really need to work on controlling my mental chatter, I am going to start meditating with a goal of getting in one good session at least once a week and within the next 6 months I want to be meditating for at least 15 minutes every day. As for my goals for my physical development, I am going to get into a regular workout routine by the end of this month, August 2010. I am also going to get cleaner in my eating habits by the end of this month. I have a long term goal of competing in my first figure competition by March of 2011 and be in great shape for the Arnold Classic next year!
Practices for Personal Health
For my spiritual health, I am going to schedule 15-30 minutes to dedicate to devotions each day and plan on attending extra church events each month. I am also going to volunteer at least once a month for a good cause. To work on my psychological health I am going to do visual meditation daily and work very hard on keeping the negative thoughts out of my mind. I also like doing breathing exercises so I can clear my mental chatter and be able to witness my thoughts instead of dwell on them. For my physical health I am going to work out 6 days of the week for a max of one hour weight training and 20-30 minutes cardio, I do less cardio than most because of my high metabolism and my struggle to keep weight on right now. I will also start scheduling my meals and planning them out for the week so I know what is on the menu and I can prepare the food on Sundays. I also want to meet specific weight goals as I go so that I know I am making progress in that aspect. My end goal in body weight is to be 135 pounds, I am currently at 115 pounds I want to keep my body fat about the same as I go up in weight as well though, which my current is around 11 percent body fat. For all of my goals I am going to have visible reminders up around the house, I am also going to try and get a support team set up and have them ask me if I am on track.
Commitment
I am going to write down very specific and time sensitive goals and that is who I will keep track of my progress. I will aim to exceed each goal to make sure that I go above and beyond the goals I had. I love setting goals, so it will be easy for me to keep goals moving me forward. I also plan to share my goals so that others keep me on track, I do not like being asked if I am succeeding and having to say no, I have been slacking or lacking progress. I am very intrinsically motivated so that works very well to my advantage.
Introduction
It is so important for all health professionals to be developed in the three domains of psychological, spiritual, and physical health. First of all I believe that you have to practice what you preach to be legit so it is important to do what you are recommending. Being underdeveloped in these areas also affects your own health and if you are not healthy how will you get others to listen to you. I personally still need to work on my psychological health, I let my emotions get the best of me and when things get dark I do not want to feel better, I tend to get stuck in that mind set. I need to focus on positive energy and controlling mental chatter.
Assessment
At this very moment in time, I would rate my overall health as 7.33 out of 10, when I break it down into the three categories I would rate myself a 7 out of 10 on Spiritual, because I get lost a lot and seem to stray from the truth and need a reminder. I would give my psychological health a 6 out of 10, my stress level is often high and I am very negative, that is what seems natural for me, yet I put on an optimistic front around everyone, so I have a cover up, there is definitely need for growth there, and as I develop my spiritual health that helps, the more I work on my physical health, that also helps my psychological health. My physical health I would give a 9, I could eat better and I let my workout take the back burner often when I am low on time, I am a personal trainer though, and that is my happy place, in the gym working out.
Goal Development
I have a lot of goals for my health. For my spiritual health I want to get more involved in my church and read the Bible cover to cover. I also want to work on practicing prayer both to relieve my problems and to be thankful, I would like to be active in more thankful prayer than “needy” prayer. For my psychological health I really need to work on controlling my mental chatter, I am going to start meditating with a goal of getting in one good session at least once a week and within the next 6 months I want to be meditating for at least 15 minutes every day. As for my goals for my physical development, I am going to get into a regular workout routine by the end of this month, August 2010. I am also going to get cleaner in my eating habits by the end of this month. I have a long term goal of competing in my first figure competition by March of 2011 and be in great shape for the Arnold Classic next year!
Practices for Personal Health
For my spiritual health, I am going to schedule 15-30 minutes to dedicate to devotions each day and plan on attending extra church events each month. I am also going to volunteer at least once a month for a good cause. To work on my psychological health I am going to do visual meditation daily and work very hard on keeping the negative thoughts out of my mind. I also like doing breathing exercises so I can clear my mental chatter and be able to witness my thoughts instead of dwell on them. For my physical health I am going to work out 6 days of the week for a max of one hour weight training and 20-30 minutes cardio, I do less cardio than most because of my high metabolism and my struggle to keep weight on right now. I will also start scheduling my meals and planning them out for the week so I know what is on the menu and I can prepare the food on Sundays. I also want to meet specific weight goals as I go so that I know I am making progress in that aspect. My end goal in body weight is to be 135 pounds, I am currently at 115 pounds I want to keep my body fat about the same as I go up in weight as well though, which my current is around 11 percent body fat. For all of my goals I am going to have visible reminders up around the house, I am also going to try and get a support team set up and have them ask me if I am on track.
Commitment
I am going to write down very specific and time sensitive goals and that is who I will keep track of my progress. I will aim to exceed each goal to make sure that I go above and beyond the goals I had. I love setting goals, so it will be easy for me to keep goals moving me forward. I also plan to share my goals so that others keep me on track, I do not like being asked if I am succeeding and having to say no, I have been slacking or lacking progress. I am very intrinsically motivated so that works very well to my advantage.
Tuesday, August 3, 2010
In My Life
I love the loving kindness practice, at first this one was one of the practices that I had the hardest time with and now as I am at work, I stock shelves on overnights at Wal-Mart, I will focus on sending loving kindness to my friends and family or those I know are in need of help. It gives me a great feeling as I work on it and the more I do it the quicker I feel that loving feeling within myself which then gets shared with those who are physically around me, it is a great practice that I will keep developing.
Visualization is also something that I love doing. I like to visualize my future goals as being in the present it helps me stay motivated, and as a personal trainer, I can implement this one in my clients workouts. It is a great way to keep motivated and you can do it anywhere as well. I like to combine visualization with meditation for a very indepth and relaxing visualization like going on a journey through the country like I have brought up before.
I love these practices and will always try to keep them as an active practice in my personal and professional life. They are great!
Stay Active, Stay Fit, Have Fun!!! :)
Aly
Visualization is also something that I love doing. I like to visualize my future goals as being in the present it helps me stay motivated, and as a personal trainer, I can implement this one in my clients workouts. It is a great way to keep motivated and you can do it anywhere as well. I like to combine visualization with meditation for a very indepth and relaxing visualization like going on a journey through the country like I have brought up before.
I love these practices and will always try to keep them as an active practice in my personal and professional life. They are great!
Stay Active, Stay Fit, Have Fun!!! :)
Aly
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