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Author Archives: Kirsten
Running is great
So, here is the first in posts about running.
This is something I gathered on Pinterest and it is first of many to come on only running but other topics.
You are more then welcome to share yours.
Been Lazy
Yes, I have been a very “bad” girl and having been neglecting this blog. I will be opening this blog again for guest posts so if you are interested in supplying some original articles that are health related drop me an email with your articles and we can take it from there.
I am running and doing yoga for my health, it has been great so far. My goal is to run four times a week and to be able to do 10kms with easy before the end of the year. I am doing a very simple programme which I have adjusted by increasing my distance by 1km each week. I would like to share with you as I go through this programme how it helps me to become a stronger runner. I have also set myself a goal to do yoga on a daily basis, which I will be sharing as well.
Let’s get healthy and fit.
Change your life
My thoughts on the secret so far.
I am reading The Secret(there is a film as well), and I am finding it is an interesting read. A lot of what has been staid is confirming what I have been told but did not want to believe. You can control your thoughts and I will take control of my thoughts and starting attracting the like rather than the bad. As, I am reading the book today, I am finding that I have attracted the bad, although not all the time. So, it seems that I do know how to train my thoughts and make them things. The book suggests that you take some steps, which are the three steps in the creative process.
The three steps are;
Ask, meaning don’t be shy or avoid doing this. Ask the Universe, make your command as the Universe is like the Genie in the bottle from Aladdin. Starting seeing the Universe as something that is here to give you a catalogue of likes that you can choose from to live your best life.
Believe, this is real simple to understand or you need to do believe in the unseen, believe that you have received what you asked for. By doing this the Universe with see this and do what it can do bring it into the seen, but you have to believe it.
Receive, feel great that you have what you asked for. If believe and feel that what you have asked of the Universe, it will surely find you.
I hope that you will do the same. People all over the world are using The Secret to transform their lives, so what are you doing about it. Some people has seen changes within days of putting The Secret into action in their lives. There should be nothing to hold you back, change your thoughts, change your life. If you look at some of the greats and just about anyone who is successful in life, that believe/d in themselves, which told the universe that they are attracting like so give them like back. If you don’t believe and have a negative attitude to life, then you are sure to attract the negative. If you want to carry on attracting the negative then keep thinking the way you are but, if you want to have more good things in your mind then you need to believe in the positive and ask for the goods things. Asking for the good things in life can be anything but you need to put the work and effort, don’t expect to sit back and expected it all just fall into lap, this will not happen.
Positive thoughts and action = success and goods things in your life. Make a list and fill it with the good things that you want out of that life and then believe that they will happen.
Yes, seeing yourself as a transmission tower is a great one because it is true that you can change your way thinking and all it takes is changing your frequency. What frequency are you on today?
This is very simple to do, you just need to believe in yourself and thoughts. Remember, you do count and your thoughts and opinions are important, so share.
This is taken from the book: “Now you know can have, be, or do anything, and there are no limits, what you want?” Making a habit of asking the universe what you want. Don’t be shy. Don’t hold back. Ask for anything.”
This is your life live it your way.
3 steps to health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. ~World Health Organization, 1948
I believe that healthy living is a 3 part journey, which all need to work together for you to be health and peaceful person in this life. The three parts I am talking about are mind (calm, peaceful), fitness and diet (don’t like to use the word diet though). The article will be discussed into the three sections that I spoke about now, and I also I am thinking that I will share some of the experiences of becoming a happy, healthy and fit person.
As I sit and write this my body and mind are telling me, you have neglected me. This is true, which is one of the reasons I decided to put this article together. I have suffered with the flu and neck as well as shoulder pains. So, it seems it is time to stop being lazy and get back to a healthy routine.
Mind – A person need to pay attention to the health of their mind. To do this you may need to do brain exercise and keep your mind active. Truth be told, you would to live a conscious life, don’t you. I know I do. Living the conscious life is definitely going to keep your mind active and healthy. So, start living the conscious life, and you are sure to have a healthy mind. Something else that goes hand in hand with a healthy mind is, meditation. Now, if you have visited this blog before, I am sure you will have come across some posts on meditation. I have to be honest I let my daily routine of meditation slip, but will get back into soon. Meditation is a great way to find peace and clarity.
Here are some reasons and exercise that may help you.
Reasons
1. Improving intelligence
2. Better memory
3. Ward off possible brain diseases
Exercises
1. Reading
2. Puzzles
3. Riddles
Websites
1. Braingle
2. Peak genius
3. Lumosity
Meditation is known to help with calm and easing of the mind but does take some concentration, time and effort on your part but that should not stopping you from achieving peacefulness in your mind and heart. There are already some articles on the subject throughout the blog. If you are looking for more information about meditation, please let me know and I will see what I can do to provide you with the relevant information that you are requesting.
Tips
1. Make it part of your daily routine been in morning, night or any time that best suited to your life.
2. Have a quiet area free of distractions.
3. Find a position that is most comfortable for you as you will be in that position for 10mins or longer depending on how deep you want to go.
4. Find the right meditation music or even guided meditations that work for you.
5. Focus on your breath as it is the most important part of meditation
6. Let go of any thoughts that invade your mind while mediating just let them pass you by.
These are not in any particular order.
youtube and itunes have some great music and guided meditation for your practice. As I staid before I am consisting putting together some of my own meditation music in the future. Is that something you would be interested in?
Fitness, This is something we should all be doing at least 3x per week for thirty minutes or longer, but don’t over do it. Are you exercising? Exercise is anything from a simple daily walk around the block to 45 min run (which is what I am doing) There are so many ways to exercise and you need to find the one that works for you. For me, it is running and on the opposite end of the exercise wheel it would be yoga which I have not done in a long time. what I like about these choices it that yoga a meditation go hand in hand and yoga for runners is great because you can do some yoga poses before and after your run.
Here is slide show of 10 yoga poses for runners and it is also suggested to do at least one yoga class a week or practice yoga on your off days.
I may revisit this section as it a few poses but then again it is suggested that you do it after your run when your muscles are still warm. I am going to try the following before my runs.
1. Downward dog -
2. Triangle -
3. Childs pose -
4. Upward dog -
5. Peguin -
12 essential yoga poses
Today I will sharing a post on the 12 poses for a sequence known as sun salutations
Are you still interested in doing Yoga?
I thought I would share a great first yoga sequence for you to do each and everyday for you to benefit. The workout I will be sharing with you is the 12 poses of sun salutations. You ask but what is the sun salutations and how can it help you?
Sun Salutations, this is a series of yoga poses that are the start of any great practice. Some of these poses are repeated, the reason for this is because it a set of flow poses. I will share with you a small description of each pose and how to do the sequence. At the end you will find a video of how this is now with visuals. I hope that you will enjoy this.
1. Mountain Pose: 
This is the position that is the start of any good sequence. this pose can help relieve back ache as well as help improve your posture. The basis of this pose is to stand with your feet together and your arms by your side. This poses also promote happiness and confidence as well as opening your body. so why not give this simple pose a go and starting building your yoga sequence.
2. Upward Salute:
Now for the second pose which will stretch many muscles like your stomach and arms. I suppose you wondering how to do this,well let me explain. You will start in the mountain pose which i explained above. the only thing that really changes here is the posture of your upper body. lift your arms straight up to the sky,so that are straight above your head. start pointing your chest to the sky but don’t over arch your back. if you suffer from neck and back problems it is recommended not doing this pose as you may hurt yourself. Here are some of the benefits for this pose, decrease fatigue and your digestion. Other benefits are; the release of that feeling known as anxiety.
3. Standing Forward Bend: 
Here we are at the third pose, which will benefit you in many ways. some benefits are: Helps relieve the symptoms of menopause, increase blood circulation, therapeutic and will strengthen your knees. Now, how will you do this as the name suggests you will be touching your toes in this pose. the way to do is starting folding forward from the hips. the goal is touch your toes with straight arms and legs. Do not force your body and muscles to do something it does not want to do or you may just hurt yourself.
4. Yoga Lunge: 
would you like to strengthen your thighs, then this is pose to learn and do. Lets, move on to the benefits of the lunge. We know it will strengthen your thighs but what other benefits are there? This pose may relieve backache and tension in the hips. I will explain how you can do this pose. Although i am sure you all know how to do a lunge. Step back with your right foot so that leaning on your toes, bend your left knee as you bring your hands to the ground. Don’t let your left knee go over your left toes, keep your right leg straight and your right knee off the ground.
5. Downward Facing Dog: 
This is an enjoyable one to do and a great pose for strengthening of the muscles. I am going to share with you some of the benefits of the pose, it will strengthen your back,arms, and legs. Now I’ll explain how you would do this. The aim of this pose to form a triangle to do this, with your legs hip width apart. Come onto the floor, with your hands slightly forward and lift your knees off the floor . With straight your arms and legs, but don’t push yourself, try doing this pose with slightly bended knees in the beginning
6. Plank Position: 
This pose is great for the strengthen of the arms. Here are some benefits that you will experience with this pose, tone the stomach muscles as well as strengthening the wrists and spine. Now this is how you may do it,from downward dog, so that your body is in straight line. Your arms should be perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor. Your legs should be should straight, with the pressure on your toes.
7. Four-Limbed Staff Pose: 
This pose is very similar to the plank pose and you will gain similar benefits, like the strengthening of wrists, arms, legs and stomach muscles. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis. Your body should be held straight and should be parallel to the ground; Press your elbows tightly against your ribs and push them down towards your feet so that your shoulder blades are open.
8. Upward Facing Dog: Strengthens the arms, wrists and abdomen. Increases the flexibility in your spine. How to do this pose is the following: The tops of your feet should be firmly on the floor as well as your shins and thighs. Keep your arms by your waist and straight so, your upper body is off the floor.
9. Downward Facing Dog (Repeat): This is an enjoyable one to do and a great pose for strengthening of the muscles. I am going to share with you some of the benefits of the pose, it will strengthen your back,arms, and legs. Now I’ll explain how you would do this. The aim of this pose to form a triangle to do this, with your legs hip width apart. Come onto the floor, with your hands slightly forward and lift your knees off the floor . With straight your arms and legs, but don’t push yourself, try doing this pose with slightly bended knees in the beginning
10. Yoga Lunge (Repeat): would you like to strengthen your thighs, then this is pose to learn and do. Lets, move on to the benefits of the lunge. We know it will strengthen your thighs but what other benefits are there? This pose may relieve backache and tension in the hips. I will explain how you can do this pose. Although i am sure you all know how to do a lunge. Step back with your right foot so that leaning on your toes, bend your left knee as you bring your hands to the ground. Don’t let your left knee go over your left toes, keep your right leg straight and your right knee off the ground.
11. Standing Forward Bend (Repeat) : Here we are at the eleventh pose, which will benefit you in many ways. some benefits are: Helps relieve the symptoms of menopause, increase blood circulation, therapeutic and will strengthen your knees. Now, how will you do this as the name suggests you will be touching your toes in this pose. the way to do is starting folding forward from the hips. the goal is touch your toes with straight arms and legs. Do not force your body and muscles to do something it does not want to do or you may just hurt yourself.
12. Mountain pose: This is the position that is the start of any good sequence. this pose can help relieve back ache as well as help improve your posture. The basis of this pose is to stand with your feet together and your arms by your side. This poses also promote happiness and confidence as well as opening your body. so why not give this simple pose a go and starting building your yoga sequence.
If you enjoyed this post then please retweet and share to your heart’s content, it will be greatly appreciated.
Introduction to a yoga series
Do you want to be at peace with yourself? Would you like to be more flexible?
What is yoga? This is when you take the three discipline, mental, spiritual and physical and you exercise your whole being.
A system of physical postures, breathing techniques, and meditation derived from Yoga but often practised independently especially in Western cultures to promote bodily or mental control and well-being. ~ source
Yoga, is not just an exercise, it is also about the spiritual and how it affects you as a complete person. To gain full benefit you need to include meditation as part of your practice. remember yoga and meditation go hand in hand. Although, I am sure there are people who just do yoga as an exercise. Some may benefit from just the practice, but I feel that it is good to do the meditation as well, as it may feel incomplete. Doing yoga may increase your life, and improve your flexibility as well as mental and physical well-being. Yoga is not just standing doing poses, there more to yoga then you may think. Then are different styles as well as having the eight limbs of yoga, which I will go into.
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The eight limbs of yoga
Yama: This refers to your attitude to the world around you, and the self-control you have in some situations life may throw at you. Another meaning would where do you stand when it comes to your integrity and your ethics.
Niyama: This basically refers to the rules/laws, meaning your self-discipline and spiritual observations. In simple terms – Personal Observations.
Asanas: Which refers to the actual poses, that you will learn. It talks about moving from one position to the next, achieving physical and mental clarity. The poses help with balance and posture.
Pranayama: Is the control of your breathing. The point of this is to learn how to control your breathing well-doing your practice. This may help you in a stressful situation.
Pratyahara: Your senses and how you control them, you’ll learn how to detach yourself from the outside world and bring your attention to yourself and within you.
Dharana: Concentration on inner awareness. concentration of the mind and, learning to deal with distractions from the mind.
Samadhi: A reference to union with yourself, you’ll learn to have a point of focus. You are sure to feel connected and at peace with yourself and the world around you.
So there you have it, a basic description of the eight limbs of yoga.
Now, for some yoga styles
Hatha: This usually referred to and understood as a physical activity in the west. What H
atha yoga tries to do is balance the body with various types of poses.
Vinyasa: This is a vigorous style that involves sun salutations, while moving to your breathing pace.
Ashtange: This is also a vigorous and a very athletic like style. It is also great for those like who like to yoga on their own, a self instructed style.
Bikram: Also know as the hot yoga. This is rather self-explanatory, you will being doing this in a hot room, as the name suggests.
Yin: Is known to stretch the tissues connecting the muscles, so that meditating for longer periods of time is more comfortable.
There are many other styles you can try but you need to find the one that is right for you.
Reasons to do yoga
Here I will share just a few of the many reasons and benefits to do yoga.
- Improve your posture
- Sleep better
- More flexible
- Combat stress
- One with yourself
- You are sure find peace
- You will find that you are stronger
- Managing your weight may be easier
- You will be able to focus on the present
- Your breathing will be more controlled
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Do you think those reasons are enough to get your to try yoga? I will be going into more of this in the future articles. I would love to read what you have to say about yoga and what yoga has done for you? In future articles I will be going into more detail about the things I have spoken about here, the best way to see this article is, as a introduction to a yoga series that I will be writting in the weeks and months to come.
Please, tweet and re-tweet to your heart’s content.
Image links
How to start healthy eating
Health is a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity. ~ World Health Organization 1948
What is healthy eating?
This is when we decided we are tired of having problems with our weight or not having the energy to do everyday things. To achieve a healthier way of eating we should consist changing from a meal plan of high fat foods to a more balanced way of eating. A balance way of eating would included foods that are low in fat and carbohydrates that are on the lower scale of the GI (glycemic index) rating.
Glycemic Index – what is it?
“gyl” – glucose
“emic” – blood
“index” – meaning indicator
What the glycemic index, does it the following, it tells you what the ratings are for carbohydrate rich foods. The glycemic index is there to help you reduce your intake of fast sugars.
What are fast sugars, you ask?
These are sugars, that will raise sugar blood glucose levels quickly but then drop them just as quickly. Fast sugars are not great for sustaining energy and they will havoc with glucose levels, it can also be the cause of diabetes, which can be controlled. Here are some examples of sugars that are into blood stream quickly. These are also known as concentrated sugars
- White sugar
- Brown sugar
- Glucose
- Syrup
- Honey
Did you know, that a lot of the nutrients in these sugars have been removed? The above information i am sure will give you an idea of the effect of “bad” sugars that should be limited or entirely avoided.
Now back to the glycemic index. Carbohydrates food that have a high GI value, will mean that the food will digest and absorb faster than carbohydrate with a low value. The lower value is better as your body will only need a small steady stream of insulin throughout the day, to increase your blood sugar levels at a safe rate. In other words the lower the value the less taxing on the body. Another benefit of this would be to project your body from weight gain and resistance from diabetes.
There are three categories for the glycemic index but you need not know the exact values of each food.
Fast Release – GI foods that have a greater value. these foods are released quickly, so your energy levels will be high but will drop quickly in a short time.
Food examples
- White bread
- Cream crackers
- Rice cakes
- Cake flour
- Porridge oats
- Weetbix
- Corn flakes
- Pumpkin
- Beans
- Energy drinks
- Watermelon
- Marie biscuits
- Marshmallows
- Honey
- Jasmine rice
- Baked potatoes
- Turnips
- All bran flakes
Medium release – These GI foods are released at a rate that is between the high GI and low GI and not one should worry about too much about this one. Here are some examples of this category though.
Food examples
- Pita bread
- Croissant
- Coco pops
- Condensed milk
- Coco cola
- Apricot
- Banana
- Pineapple
- Raisins
- Basmati rice
- Couscous
- Baby potatoes
- Spinach
- Bar one
- Crumpet
- Dried fruit mix
- Frosties
- Dates
Slow release – The one we all should aim for and the one that is best for blood sugar levels low GI foods are usually digested and a slow and steady pace, which is perfect for the body, and the way to go. The lower the GI the better it is for the body, as it is less taxing. I shall share with you some examples of low GI foods.
Food examples
- Banana bread
- Soya flour
- Muesli
- Semolina
- Yoghurt
- Strawberries
- Marmalade
- Cashews
- Dried apple rings
- Home made custard
- Rusks
- Fruit chutney
- Popcorn
- Barley
- Lentils
- Durum wheat pasta
- Sweet corn
- Sushi
There are many other foods that will fit into the three categories. If you have any to share, post them in the comments, and I’ll add them to the list. Do remeber that some countries rating maybe different, but they should all be rather similar. For a low GI plan to you will need to put the effort, and pay attention to the food you eat. A meal plan and shopping list will come in handy. All you need to do is starting changing what you eat one meal at a time.
There are many books, websites and dietician that can help you out.
Meditation
Meaning, to sit quietly for a period of time and just to relax and watch your thoughts instead of engaging in them.
When you calm your mind and your senses, you become conscious of your always-present inner Self.
I have been meditating for a very short time, but I enjoy the quiet time that meditating encourages. I am not sure yet if I am experiencing any yet, as I feel it is too early. 
I plan to do this conjunction with yoga as well as exercise routine.
Some people don’t like meditation, some reasons being that it is a religion, others see it as very much like new age. I feel that it can be done by anyone don’t matter what your thoughts are on meditation. Meditation is something you are doing for your own mental well being and no one else, so how you approach it is up to you. Meditation is about learning how to calm your mind and relax your body.
Benefits of meditations
- Reduces stress levels
- Calms the mind and body
- Enhances energy
- Gives you strength
- Control your thoughts
- Help you release tension
- Builds your self confidence
- Reduce anxiety
- Sleep better
- Increased creativity
- Healing is quicker
- Find enlightenment
- Peace of mind
- Happiness
- Increase acceptance of yourself
- Reduce emotion distress
- Reduces mood swings
- Ability to learn and remember increases
- Stronger immune system
- Ability to live in the present time
Give meditation a go and see how much your mental well being benefits from this new habit that you are culvating.
At a later stage I will be providing music that you will be able to download for your meditation.
What kind of meditation would like to hear?
How long would you like the music to be?
Growing within yourself
This is how humans are: we question all our beliefs, except for the ones we really believe, and those we never think to question.
~Orson Scott Card
Do you find it difficult to reach your potential?
Reaching your potential begins with you, making a conscious decision to reach that potential. Only you , can decide that it is what you want to do.
I am writing this because, I am on a journey one that matters to me, one of self discovery. This is been done because what would the point of being on this earth if you don’t intend on making something of yourself. Some of us are born with the ability to succeed within ourselves, where as others have to find that ability. This ability is in everyone and we need to believe in ourselves to know it is there.
What are you going to do about it? Self discovery is long emotional journey but one worth pursuing, so go for it, you know it will be worth it when you come to the end of life as someone who have risen to the challenge and reached their full potential. We have to actively been actively pursuing this goal because you don’t know how long you have on this plant we call earth. Live the life want to live, actively and consciously. Make the decision and stick to it.
Do you know how or where to start? Well, you have already taken the first step by admitting to yourself that you may not be reaching your full potential.
Things to start doing
- Stop making excuses
- Stop putting the blame on something or someone else
- Get real
- Learn to deal with what life throws at you
- Think for yourself
Well, it starts with believing in yourself.
Believing in yourself is a very important step you need to take while on the journey of life. If you believe in yourself, others will find it easier to believe in you. Although this does not mean that they did not believe in you already, believing in yourself encourage others to keeping believing in you.
What can you do?
- Live for you
- Love yourself
- Believe you are capable of anything.
- Don’t let others put you down
- Don’t limit yourself
- Think positive thoughts
- Have confidence in your abilities
- Give yourself permission
Some books to consist:
