#like all i have to do is write in 40 minute increments spread out over several hours and i'll be all caught up

[lightsaber-life]

i need to be writing my nano project so badly, im two days behind but i have all day to write and could catch up no problem, but im avoiding it so hard that ive worked on projects ive been avoiding for LITERALLY A YEAR

[nandasachra]

the spirit of aging

This past year shaped another perspective of mine about aging. I used to be anxious and agitated on the particular aging moment called birthday but now I am about to receive it with a warm welcome. 

Since the catharsis process I went through a couple of months ago, I can feel my heart feels a bit well-ventilated and my mind feels a bit lighter. Thanks to the healing journey of catharsis, I can find meaning—even strength, from the painful feeling that I was intentionally facing—even seek. This catharsis process is indeed destroying me, yet so much empowering at the same time, a proof to my own self that I’m bigger than my own fear. Even I had tried to convert my fear into love. The very kind of love that I know will always there, intimate, hanging on the air of that sentimental city, waiting to fall like a clean rain washing out the dust on the ground of fear. 

Yes, I did it, also left some of it for another time. 

That moment also did a favor of emptying my emotional bucket that apparently has been full since my mind rotating around fragmented subjects of my existential angst, as preparing myself for whatever misery will come to me in a spur-of-the-moment, the action of anticipating my disguised fragility. Maybe some people are unwittingly a living paradox, they can be firm on their shells just to protect their delicacies. Or may I say all of us? 

Anyway, emptying my emotional bucket gives me outcomes to be more fair and sensible towards every choice that life has been given recently. And I guess, this catharsis process is one of the trials of whatever I learn from it.

-

5 July 2021

I woke up in the morning, half-awake to the yellow light softly came through my window, I believe when I’m fully awake & aware I can see the dust heavenly dancing around the beam—I’ll be joining them in a minute.

I heard distance movements from the living beings such a clear sign that the island is waking up. I grunted while I moved my body steadily. I felt much safe and easy under this blanket, the soreness of my body really want to makes me root onto this bed.

-

Days in my sicknesses, I finally decided to do COVID swab test and then got a positive result. It’s an “Uh-oh” moment, seems that I’ve got another unexpected birthday present from the universe huh. Who knows this virus would eventually be a personal blessing for me we’ll see. I’m quite sure it is COV19 because the illness spreading so fast in one day. Five persons in our place having a symptoms altogether then 4 of us were resulting positive. Greeting to the virus, evidently there will be no place in this world really have a privilege of the immune state, not even this tiny remote island. A reality that we must accept, a measurement that we must undergo.

My life feels like hit a pause button going thru this time. The symptoms was high in the early few days, like cannot breathe properly without the reserved O2 for several nights is a real thing. It’s been 6 days the very moment I write this. I’m a bit in distress not only because of the physical pain I felt, but I’m afraid if this virus could spread easily on this island by something we cannot anticipate at this moment, though we’re doing what we can do to make this isolation system works properly by the very least interaction—still, there’s slight interaction cannot be avoided. Also we can never be sure how each person’s immune system responds to the virus and how the body reacts to it. No sufficient health facility, so, fingers crossed.

However, being isolated on this island is actually way better than going off to be isolated in the city. Think I’m lucky by getting COVID while I’m here, for the virus cannot spread pervasively. When I feel decent I can do morning sunbathe at the beach to get Vit D, still can dip at sunset to release any tension, still can have a mindful walk around the trees in 50m proximity to get fresh air supply. I’m giving cheers to this isolated island’s made for.

The fact that I’m isolated with 3 other rangers that also infected makes me get to know them well. The isolation obviously could make someone feeling disconnected whatsoever, of course for me too, but for me also there’s a connection with people who bear the same struggle. In one very tiny building occupied by 4 sick people, we’re checking one another, entertaining each other by the silly stories, jokes, off-tune singing, and absurd behaviors. It’s been light-hearted in some ways. Treat each other more as friends than co-workers, no professional agenda. And day by day I’m able to understand each of them slightly deeper and build more intimacy that I always long for in people, develop my empathize with them.

By the time I’m basically pushing away work and other responsibilities as much as I can, let me just first reflect on life at the moment—like birthday always be a moment of reflection. Birthday will always be a very personal to me, it’s going deep inward rather than human-relational as one of the social-phenomenon I’ve been used to witnessed in this eon. It’s quite contradictory that I like to keep a mark for my close circle’s birthdays, like family and my closest friends—for the highest mark, in my prayer. 

For the moment of birthday, I’d like to get to the point that I understand myself a little better. To look at how myself experience life a bit wider—emotionally, spiritually, physically, and see how much I experienced intimacy, warmth, and compassion towards my own self and those around me. After all, I look at how myself progressed and regressed and what can be done to maintain this progression and rectify any regression. And as I’m getting older I also contemplate of how this trivial, annual incremental number means to me.

I recall one dusk time in Sorong, myself was sipping a Malaysian coffee while I listened to someone’s story echoed at my table. He’s a friend of mine, Don, 60 years old seems like 40 something. I asked him why he seems way much younger than his age?

He told me story, he had cancer when he was 30, he was being an army. It was the turning point of his life when he got a chance to live longer, cured of his illness, and then he felt like he was reborn to someone new, because it makes him rethink about himself and redefining his meaning on this life as one single human blessed with second chance. From US then he moved to Jakarta, looking for another way to live, from an army then being an engineer in an oil & gas company. He said maybe that’s why he looks younger because his life started again ever since. I know he was just trying to make fun of it, but somehow I love the spirit at the end of the story. Currently in his 60s he’s actively trail-running jump around the woods in Sorong nearby, hence I met him.

The point of his chronicle is not because of his illness regarding me fighting against COVID at this moment, I can say this is nothing compared to his—thanks for the full dose of vaccine shots that I got a few times ago, ease up the symptoms. But this is about the spirit of aging that emits from him, that whatever number you’ve been stand in this world, you’re still functioning. You can still choose how to bring yourself to the world, what act of services you can do to others. You can still learn everything and be whatever you want in alignment with your purpose. Your brain and your potential won’t decay over time as long as you sharpen it very careful and precise.

I believe aging is a biological phenomenon, the thing is after so many times it becomes a social symbol well-tailored by the culture—by the certain age you have to get a job, you have to get married, to bearing children, to be on top, to do this and to do that.. we have to be conform—and for this reason, I can tell you why. it. always. makes. me. uncomfortable, by getting older.

But now I get to embrace aging by the moment of getting mature, not getting old. Mature by healthy mindset, healthy lifestyle, healthy soul, also a broader set of knowledge to get along with people from a wide range of ages and backgrounds, just like Don. Even, he also displays that aging—the physical phenomenon itself—hasn’t necessarily dictate our own physical—boom. It’s adding more accuracy that age really is just a number. 

Your whole being, decide.

Last but not least. A special note for my birthday, I’m grateful that I’m not alone going thru this.

Stay safe, everyone.

[entirebodyexercise]

How to set and achieve fitness goals

Vanity is not a bad point. When it's utilized appropriately, a little bit of vanity can be helpful for your health. As an example, a number of women have been motivated to stop cigarette smoking not due to the fact that it ruins them on the in, however since it creates wrinkles.

Some individuals take it as well far, like body builders that concentrate only on achieving what they view as a visual perfect, wellness and also physical performance be damned. So feel totally free to embrace a little bit of vanity. Simply don't go overboard.

Personally, this is where my health and fitness inspiration originates from:

One-third vanity focused (looking good)

One-third health focused (things like cholesterol, decreasing cancer cells danger, blood stress, etc.)

One-third physical efficiency focused (exactly how rapid I could run, just how much I can raise, just how much energy I have, etc.)

I assume this is a great technique, as well as the three motivations are equally inclusive. Although I (and also my wife) like having the ability to see my abs, I will not do something foolish like take ephedra to burn a couple of even more extra pounds off my midsection. I will cut back on scrap food and also beer to stay slim, and also this is useful to my health.

So consider what you intend to accomplish in terms of vanity, wellness, as well as physical efficiency. Obtain this suggestion in your mind. Write it down, even. This is your "result objective."

Set outcome goals Outcome objectives could be motivating. They maintain you getting to accomplishing something. Directly, I count on intending high, so that if you just achieve 80 percent of your objective you still seem like you've done something incredible. I likewise such as pressing result objectives. This means that if you attain them, after that don't merely concentrate on maintaining it, yet reach for a greater degree. The very best way to do something like maintain health and fitness is attempting to achieve a higher level of fitness.

But to attain the outcome, you need to concentrate on the procedure. In various other words, you need to ensure you achieve your procedure goals.

Set process goals Process goals are points like a regular exercise schedule. You could develop a list of workouts that you plan to attain this week. It could be 2 Pilates classes, a 10K run, and a hr of martial arts. If that's on your listing for this week, this is the procedure you go through to aid attain your utmost outcome. To achieve the end result, you must go through the procedure. You should check off these procedure goals as "done" each week, week after week, month after month.

And the procedure objectives should be progressive.

How incremental changes add up I'm a large follower in the power of increments. For instance, I spend a great deal of time exercising, and I go hard also. This was not constantly the situation. When I started running simply a few kilometres would certainly make me harm from the brows down, so I slowly pushed my distances in little increments over time to the place where I run regarding 50km a week in the winter months, and also 30km in the summer season (I run less in the summer season because I include great deals of biking once the snow is gone). I likewise invest bunches of time raising weights currently-- far more compared to what I did when I started. I likewise do it at a much higher strength that when I started.

It's all right to begin small and also sluggish, as long as you concentrate on incrementally pushing the following:

The length of time spent exercising

The frequency with which you exercise

The intensity at which you exercise

The problem level of the kinds of workouts you engage in

Just to give you a suggestion of the power of increments, consider this: If you start with just HALF AN HOUR of workout a week, and after that add only five mins of exercise weekly, in a year you will certainly be up to exercising virtually 5 hrs a week, which's incredible.

Put your fridge to work So, exactly how do you make certain you accomplish the procedure objectives? Well, there are a few inspirational ideas you can receive from this post I composed for the Los Angeles Times, but you can also make use of the power of the fridge.

Right now you may think, Just what the hell is he speaking about?

Allow me to inform you a short tale. I'm training to run a 10km race in under 40 mins and writing about it for the LA Times. It's visiting be a near point, and also the training is harsh. My instructor (who used to trainer the Canadian Forces cross-country group as well as once ran a 10km in 31:18), gave me an Excel spread sheet of a running routine and I winced when I saw it. Still, I knew I needed to follow it very closely to accomplish the under-40-minutes time (a result goal), so I printed that schedule of process objectives off and argued the refrigerator so I would certainly see it several times each day. And I made an oath that I would certainly tick off each of those set up runs.

My family obtained entailed as well. My young little girl would press me out the door so she could possibly tick off the procedure objectives on my running list.

In conclusion, determine exactly what your result is, then obtain a prepare for the process you require to comply with and also develop regular monthly schedules of activities that you adhere to the fridge. Enjoy in ticking each of the process objectives off, and also you'll hit that intended outcome.

James S. Fell, MBA, is a licensed toughness as well as conditioning specialist in Calgary, ABDOMINAL. He writes the column "In-Your-Face Physical fitness" for the Los Angeles Times as well as consults with clients on critical planning for fitness and wellness. Obtain a totally free metabolic process credit report at www.bodyforwife.com. Email James at james@bodyforwife.com.

[designmeblogss]

Eight Great Weight Loss Tips

Here are some great, weight loss tips to help you reach your fitness and body composition goals. Why eight weight loss tips and not ten...or even fifty weight loss tips? I want to keep it simple so that there is an increased chance they might be followed healthy habits. All the weight loss tips in the world won't do a bit of good if nobody can remember to follow them. You don't even have to follow all of these tips. For starters just pick one and when that becomes a habit, try the next weight loss tip that strikes your fancy.

The most important weight loss idea has to do with the Law of Thermodynamics. This law means that in order to lose weight, you need to spend more energy than you take in. In order to gain weight you need to take more energy in than you put out. So, losing weight is simple; eat less food while moving more often! The weight loss tips below are just ways to take advantage and make more efficient use of this unavoidable law of nature.

Weight loss tip #1: Don't go On a Diet! Yep, I said it, don't go on a diet. Most people can't stick to a diet for a long period of time. They get discouraged and quit. You need to make healthy changes to last a lifetime, not look for the next fad quick-fix. Does this mean diets and diet books are bad? Certainly not, you may be in the minority who find one that works for you. If not, you still can learn something about nutrition that you can apply to your eating habits. Make small changes to your nutritional habits and over time you will reach your goals and be able to maintain them.

Weight loss tip #2: Make 1 small healthy change that you can live with today! For me, that was cutting out sugary sodas and other sugary drinks. A typical regular can of soda has about 140-170 calories. Two of those per day equals 280-340 calories a day, or about ¾ lb weight loss per week if you were maintaining your weight before that change (see weight loss tip #6). What do you drink instead? Cold water!!! Not only is water healthy, one once of cold water will burn one calorie when your body heats is up. So, drinking the recommended 64-96 oz. of water per day could equal up to 96 extra calories burned (depending on how much cold water you drank before).

It doesn't have to be sugary drinks. It could be cutting out desserts, or limiting them to once or twice a week from every day. Try replacing one un-healthy snack per day with a healthier one. You pick one that you can stick to (but start drinking more water anyway).

Weight loss tip #3: Eat breakfast! There's a reason for the cliché about breakfast being the most important meal of the day. That's because after fasting all night, your metabolism is at its lowest point in the morning. You need to stoke the metabolic fires with a good breakfast that contains both carbohydrates and protein. If you don't, your body will think it is being starved and will want to store any excess calories from the first thing you do eat (say at lunch) as fat to hedge against long periods with no energy intake. Breakfast first thing keeps this from happening and gives you energy to start the day.

Weight loss tip #4: Eat 4-6 smaller meals per day instead of 2-3 big ones. The easy way to do this is by having breakfast, mid-morning snack, lunch, afternoon snack, and then dinner. There, that's 5, good enough. A piece of fruit makes a great snack. By spreading your energy intake out in smaller, more frequent increments, it will increase your metabolism (you will burn more calories) because your body never thinks it is starving.

Weight loss tip #5: Reduce stress. Stress causes our body to release cortisol which is a hormone that helps us deal physiologically with stress lifetime fitness. Simply put, the adaptations our body does in response to stress are contrary to weight loss. The release of cortisol promotes fat storage and suppresses the manufacture of other hormones that promote building of lean muscle mass. Try yoga, try meditation, try a hobby or punching a heavy bag. Just do what works for you to lower stress.

Weight loss tip #6: Determine how many calories you need to maintain your current weight, and how many you need to reduce per day to meet your weight loss goals. Step 1: Determine your basal metabolic rate. This is how many calories your body burns just to maintain minimal life-support functions and is about 75% of all the calories you burn. The formula is simply your body weight ____ X 10= basal metabolic rate.

Now, to determine how many calories you need each day to maintain your current weight, multiply the base metabolic rate by a "lifestyle factor" based on how active you are. A note on the formula: it is just a rough estimate, females will need a few less calories (perhaps 200) than this formula indicates. Males might need 100 more. As you age, you will require fewer calories as well to maintain weight. So, use the formula to get you started, then adjust your daily caloric needs based on your results (this is where a nutrition log is important, see weight loss tip #7).

For sedentary people (office workers, people who mostly sit or drive all day) use 1.4. For moderately active people (people on their feet all day like wait staff, service industry, moderate exercise) use 1.6. For very active people (jobs with lots of physical labor, movers etc., athletes) use 1.8. If you think you are in between two of the examples, then you can split the difference.

Let's plug some numbers in: Weight 195 pounds, office worker. 195X10 = 1950 calorie basal metabolic rate. 1950 X 1.4 = 2730. This is roughly how many calories they need to consume to stay at 195 pounds. It's not an exact science, but should be very close and is a great starting point.

Now you can set your weight loss goals based on how many pounds you want to lose and in what time-frame. The maximum sustainable healthy weight loss level is about 2 pounds per week. In order to lose 2 pounds per week, you need to decrease your energy intake, and/or increase your energy output, by 1000 calories per day. A 500 calorie per day reduction will result in a loss of approximately one pound per week.

So, losing 40 pounds will take 20 weeks, or about 5 months at 2lbs per week. If you decrease your daily intake by 500 calories per day as well as increase your energy expenditure by an average of 500 calories per day. From our example above, to lose 2 lbs per week, they would either need to eat 1730 calories per day (2730-1000) or 2230 calories with about 500 calories worth of exercise averaged out over each day.

Weight loss tip #7: Keep a food log. Write down everything you eat for 3 days (every single calorie!) then total up the calories and divide by 3 to get an average. Now that you know how many calories you are taking in, you can plan out how many you need to reduce per day in order to reach your goals.

Weight loss tip #8: Move more! This doesn't mean you have to start some grueling exercise program. In the beginning, just look for ways to move a little more than normal. Take the stairs instead of the elevator. Walk to the store down the street, or the park instead of driving. When you do start an exercise program, start slow and easy. No more than 3 days per week in the beginning. Twenty minutes of walking 3 times per week is a great start. Or, 3 shorts workouts at the gym or at home per week. This will start to increase your caloric expenditure so you don't have to cut quite so many calories out of your diet and still lose weight.

Like diets, most people overdo it when starting an exercise program, then burn out and quit. It's OK to miss a few workouts, or even have a rough week and not workout at all. No reason to quit in frustration, just start up again next week.

That's all the weight loss tips I have for ya...just remember that slow and steady wins the race. You didn't get overweight in a short period of time...it will take some time to lose the weight as well. Make one change at a time, add to it when the previous change becomes part of your lifestyle. Stop making changes when you are happy with your results, your health and lifestyle. The good news is you can start making some small changes today that will last a lifetime and have you feeling better, being healthier and living longer.