...No Nothing Can Ever Hurt Me

…No Nothing Can Ever Hurt Me

As I stand robed in white privilege

Walking a path lined with a red carpet

With banisters to hold on to

And gold waiting for me at the top

Ok so maybe it’s not quite like that

But as I looked down the stairs

From where I had once come

I saw many barriers and obstacles

Is your staircase built the same as mine?

Is it steeper, does it have the same wind?

One staircase may be built on solid ground

And the other upon that with a creaking sound

…No Nothing Can Ever Hurt Me

Whatever the foundation, whatever the incline

I tell you these staircases, they are quite an ensign

People coming and going and yet the staircase seems to morph

As each person that steps on it is not given equal opportunity

That first step was equal and flat

The challenge though was after that.

The distance, the obstacles, the surprises, the goals, the prizes, the holes

Different. Not equal, not the same, not fair, not a game.

Are you protected from falling down?

Are you protected from climbing too quickly?

Are you protected from competition or neglect along the way?

Are you ready for tomorrow, or are you still struggling with today?

…No Nothing Can Ever Hurt Me

It is hope that sets me free, it is not laughing at your misery

It is holding your hand as we walk side by side

It is realizing that you and I, we have no reason to hide

We were born for this challenge, And together we’ll rise

We’ve heard of the injustice and the homicide

We’ve seen the prejudice that did coincide

We’ve witnessed the rain after the storm

That which won’t let up and people think it’s the norm

That feeling you get when you walk on by

Toss that feeling aside because it is your turn to fly

You better swoop on in when you see it’s not fair

What did you think would be done by just shooting a glare?

Here They Stand

Like homeless flocking to the food shelf

The youth flock to protests

Hungry for change

Thirsty for a belief exchange.

Their individuality, their shelter

Their beliefs, their hope

Their resilience, their protection

Their confidence, their election.

Don’t need a label or a brand

Not children of tomorrow,

But leaders of today

Millennial, if you may.

Attune to progress

Demanding growth

They stand together

The strongest tether

Fighting for unity

Screaming for equality

Calling for justice

Acknowledging all prejudice

Can you feel them beating in your heart?

As they march victoriously

They’ve got rhythm and blues

A steep path with flashy shoes

Open Channel

The energy flowed freely through the channel
Don't be so open? Opened each and every time connection is made
A hollow reed.

A fire within burns brightly
Not able to resist its heat
No choice but to embrace with resilience

Patience? Didn't know the capacity of that vessel.
Abundance of fuel
A train on the move with no real direction

White noise. A fuzzy picture.
A lock with no key
In darkness, the light shone more brightly

Or can a sloth be seen running in the distance?
Is the path more defined? Is the vision quite clear?
Said one dreamer to her fear.

A gentle weep, A climb so steep.

If whatsoever is bound on earth has already been bound in heaven, then heaven knows of her weeping and sorrow. Heaven knows that soul was her channel from which His light so radiantly shined through. And when that channel was redirected and rewarded, she lost sight of that shimmering splendour. The clouds trembled for many a month and then one morning after they had expressed gratitude for the warmth of the sun, the rains began. Were those rain drops to be that of Fall, welcoming the tests and triumphant difficulties of Winter? Or were they remnants of the refreshing spring showers that would assuredly welcome blossomed flowers? Heaven knows. Yet the faithful will walk with head held high despite the heavy heart and a mighty sigh.

Behind Bars

Prisoner to my thoughts
The what ifs and the what if nots
Behind bars with only partial vision
The little rest while lying on hard cots

The free fall atop fluffy pillows
Rise and fall of the highs,
The lows swept up on shore
Laughing joy followed by deep sighs

Inspired by your words
The actions you take
Muddle the feelings
The result a huge ache

The longing for a joy once had
Reminiscent of the faith in the path
The loyalty and the royalty
Fight the battle with a loving wrath

Body: Weight Loss & Maintenance

I'm often asked how I lost the weight? It's been a while since I started this journey but it's an ongoing road and I live a similar journey each and every day. Losing weight was ultimately an end-result of a lifestyle and perspective change.

In Oct 2008, I was diagnosed with a thyroid disease and provided medication to balance out the TSH hormone levels that could have been preventing me from weight loss (hence step 1). Once this issue was found and I was being medicated appropriately for it, I decided that there was no better time to try losing weight. I had a fairly sedentary/non-active life at the time -- probably the most exercise I would do is going for a walk here and there. I joined the YMCA, was motivated to go 12-times per month as I would get a discounted membership rate (with help from my health insurance), and started just going about 3 days per week for only about a half hour of low-impact cardio (elliptical). By Oct 2010, I LOVED fitness and healthy eating, had working out

STEP 1 - Rule Out Health Issues
Consult a medical doctor to rule out chemical imbalances that may be preventing you from losing weight. You may also want to determine the initial health status of your heart/blood pressure so you can take into consideration in your workouts.

STEP 2 - Energy In / Energy Out
Weight loss is a simple mathematical formula -- in order to lose weight, your energy in must be less than your energy out. There are a variety of applications (My Fitness Pal and Map My Run/Ride if you Walk, Run, or Cycle are recommended) that allow you to track your caloric/energy intake (food/drink) and also measure your caloric/energy output (exercise). I have never used a fitbit but I heard that is also a good way to measure energy out.

STEP 3 - Avoid Discouragement
By setting reasonable goals, one avoids discouraging oneself. Set very slight/attainable goals that you are sure to meet thereby increasing the joy and motivation when you surpass them. Listen to your body and accept it for what it is today. Energy levels ebb and flow and today's energy and ability may be different than a prior day -- embrace the reality.

STEP 4 - Seek Encouragement
Exercising with friends, blogging/logging via social media, tracking progress, guided meditations, and/or daily affirmations are all some of the ways one can seek encouragement along the way. Personal trainers also work well if you feel a personal connection with them also and feel like you'd be letting them down if  you didn't give it your all.

STEP 5 -  Meal Replacements
We all have typical meals that we eat frequently. After some time of caloric tracking, you may find that some meals consist of too much fat/sugar/calories/carbs etc. Try to replace fats/sugar/carbs with protein and fiber which are both high energy providers and very filling. Breakfast was the meal for me that I ended up realizing needed a regular replacement. I went from yogurt and granola in a large portion, to a packet of instant oatmeal everyday, and now that I'm gluten free, I am back to yogurt and chia mix or banana-nut muffins that are packed with protein.

STEP 6 - Portion Control
I also try to eat my dinners in a small bowl that holds about a cup worth of food -- about the size of a stomach. I generally find that as long as the meal has protein and fiber, a cup of food will fill me up but you have to have the discipline to stop after the cup and wait to see if you are full. Serving food into the small bowl and reminding myself that it's always plenty allows for better portion control.

STEP 7 - Varied Exercise
Change your workout routine, rigor, type etc. as frequently as possible and find joy in trying new ways to workout. High intensity for a shorter period of time worked well for my efficient lifestyle. I have tried a variety of workout methods including boot camps, circuit training, personal training, kettlebells, yoga, Les Mills Body Pump, Les Mills Body Flow, High Intensity Interval training...

STEP 8 - Build Muscle
Don't just choose cardio methods -- build up your muscles and allow yourself to gain weight while gaining muscle -- eventually that muscle will work in your favor and burn a ton more calories than you are currently able to burn without the increased muscle mass. You will eventually lose the weight you gain as you tone up.

To be continued as I think of more steps involved in both losing weight and maintaining.

Diamond in the Rough

Never been one to need a diamond or to ooh and ahh at diamonds... but the analogy is one I can much relate to.

Within each, there is a diamond
With the potential to shine bright
A stone to be polished
A star amidst a dark night

But why must we mine the rough
To find that sparkling light?
Why must we experience so much dirt
And put up the biggest fight?

With fire, we test the gold
And amidst the rough,
a diamond one will behold

Healthy Habits - Day 16

You never know who might cross your path. Don't run after eating.

Day 16

Fitness

• Afternoon: 3mi Run
• Evening: 100 Sit-Ups & 100 Push-Ups followed by 2min Plank

Mindfulness

• Morning: Calm Composure in Challenging Work Meetings 
• Afternoon: Left Work Early to Enjoy the World Cup Match -- Don't take such liberties for granted.
• Evening: 5-Minute Meditation
• Daily Readings: Tablet to a Physician

Some rules for health, from a Tablet revealed by Bahá'u'lláh.
O God! The Supreme Knower! The Ancient Tongue speaks that which will satisfy the wise in the absence of doctors.

O People, do not eat except when you are hungry. Do not drink after you have retired to sleep.
Exercise is good when the stomach is empty; it strengthens the muscles. When the stomach is full it is very harmful.

Do not neglect medical treatment, when it is necessary, but leave it off when the body is in good condition.
Do not take nourishment except when (the process of) digestion is completed. Do not swallow until you have thoroughly masticated your food.

Treat disease first of all through diet, and refrain from medicine. If you can find what you need for healing in a single herb do not use a compound medicine. Leave off medicine when the health is good, and use it in case of necessity.
If two diametrically opposite foods are put on the table do not mix them. Be content with one of them. Take first the liquid food before partaking of solid food. The taking of food before that which you have already eaten is digested is dangerous....
When you have eaten walk a little that the food may settle.

That which is difficult to masticate is forbidden by the wise. Thus the Supreme Pen commands you.
A light meal in the morning is as a light to the body.

Avoid all harmful habits: they cause unhappiness in the world.

Search for the causes of disease. This saying is the conclusion of this utterance.
(Star of the West, vol. 13, no. 9, December 1922, p. 252)

Food Log

• Breakfast: Heart Thrive Energy Bar
• Lunch: Boiled Egg, Spinach Salad with Strawberries & Feta
• Dinner: Nachos

Tomorrow, I commit myself to serenity with a calm composure -- and lots of lists to keep sane -- instead of worrying, add it to the list.

Healthy Habits - Day 15

Reading the word of God is one way to reconnect with the core/soul and to rekindle the light.

Day 4

Fitness

• Evening: 100 Sit-Ups & 100 Push-Ups followed by 2min Plank

Mindfulness

• Morning: Focused in On A Project I was behind in -- finding joy in progress.
• Afternoon: Bocce Ball over lunch gave a chance to break from the chaos in the office
• Evening: 5-Minute Meditation
• Daily Readings: Seeking God

Immerse yourselves in the ocean of My words, that ye may unravel its secrets, and discover all the pearls of wisdom that lie hid in its depths. Take heed that ye do not vacillate in your determination to embrace the truth of this Cause—a Cause through which the potentialities of the might of God have been revealed, and His sovereignty established. With faces beaming with joy, hasten ye unto Him. This is the changeless Faith of God, eternal in the past, eternal in the future. Let him that seeketh, attain it; and as to him that hath refused to seek it—verily, God is Self-Sufficient, above any need of His creatures. -- Bahá’u’lláh

Food Log

• Breakfast: Boiled Egg
• Snacks: Nuts and Raisins, White Cheddar Popcorn
• Lunch: Spinach Salad with Strawberries & Feta
• Dinner: Chips & Salsa, M&Ms -- should have cooked something up.

Tomorrow, I commit myself to running further than last week's record 5mi run. I would settle for 5.5miles at a steady pace. 

Healthy Habits - Day 14

On Day 14, I feel very set in my new habits -- 100 push-ups and sit-ups a day, Gluten Free eating, prioritizing fitness, and 5min meditation for relaxation, focus, and/or sleeping. I may need to post less frequently and transition back to more creative posts when I have time but we'll see...

FITNESS:

• Morning: Body Pump Class
• Evening: Biked Medicine Lake with Jamilah in Tow
• Late Evening: 100 Sit-Ups & Push-Ups

PRAYER:

O Lord! Unto Thee I repair for refuge, and toward all Thy signs I set my heart.
O Lord! Whether traveling or at home, and in my occupation or in my work, I place my whole trust in Thee.
Grant me then Thy sufficing help so as to make me independent of all things, O Thou Who art unsurpassed in Thy mercy!
Bestow upon me my portion, O Lord, as Thou pleasest, and cause me to be satisfied with whatsoever thou hast ordained for me.
Thine is the absolute authority to command.
- The Bab

O God, my God! Thou art my Hope and my Beloved, my highest Aim and Desire! With great humbleness and entire devotion I pray to Thee to make me a minaret of Thy love in Thy land, a lamp of Thy knowledge among Thy creatures, and a banner of divine bounty in Thy dominion.
Number me with such of Thy servants as have detached themselves from everything but Thee, have sanctified themselves from the transitory things of this world, and have freed themselves from the promptings of the voicers of idle fancies.
Let my heart be dilated with joy through the spirit of confirmation from Thy kingdom, and brighten my eyes by beholding the hosts of divine assistance descending successively upon me from the kingdom of Thine omnipotent glory.
Thou art, in truth, the Almighty, the All-Glorious, the All-Powerful.
- 'Abdu'l-Bahá

FOOD:
I need to strive to stick to meals with infrequent snacks. Today, I worked out without eating any meal and then snacked all afternoon. While I maintained gluten free, the portion sizes get out of control and it becomes really unclear what one has eaten.

REFLECTION: Bike rides and walks are opportunities for Jamilah to open up about topics that are on her mind and in many cases topics that I had no idea she was even thinking of. She is a very brilliant girl and a deep thinker like her mother. Oh, how I wish she wouldn't think so much. Oh, the things I learn on long bike rides. I am able to take the opportunity however to answer many questions, try to guide her along a more advisable path, and clarify any misunderstanding/misconceptions.

Healthy Habits - Day 11

Reflection: A fish taco and coleslaw at The Tin Fish cost $5.50 -- a delicious gluten free meal that was so big that I couldn't eat it all costs less than most McDonald's meals. Time alone can be just as joyous and productive as time with others. Time alone allows one the space to take in the world and the people in it -- Oh, what a beautiful world!

Day 11

Fitness

• Evening: 3mi run around lake plus 3mi walk cool down.
• Late Eve: 100 Push-Ups & Sit-Ups

Mindfulness

• Morning: 5-Minute Meditation when taking an outside walking break
• Evening: 5-Minute Meditation
• Daily Readings: Detachment

Our greatest efforts must be directed towards detachment from the things of the world; we must strive to become more spiritual, more luminous, to follow the counsel of the Divine Teaching, to serve the cause of unity and true equality, to be merciful, to reflect the love of the Highest on all men, so that the light of the Spirit shall be apparent in all our deeds, to the end that all humanity shall be united, the stormy sea thereof calmed, and all rough waves disappear from off the surface of life's ocean henceforth unruffled and peaceful. Then will the New Jerusalem be seen by mankind, who will enter through its gates and receive the Divine Bounty.
(Abdu'l-Bahá, Paris Talks, p. 87)

The prime requisites for them that take counsel together are purity of motive, radiance of spirit, detachment from all else save God, attraction to His Divine Fragrances, humility and lowliness amongst His loved ones, patience and long-suffering in difficulties and servitude to His exalted Threshold. Should they be graciously aided to acquire these attributes, victory from the unseen Kingdom of Baha shall be vouchsafed to them.
(Abdu'l-Bahá, Selections from the Writings of Abdu'l-Bahá, p. 87)

Food Log

• Breakfast: Paleo Egg Muffin
• Lunch: Half Black Bean Burger & Fries (Reflection: Portioning half of your lunch order at a restaurant off and placing in a box for later is very helpful for portion control)
• Dinner: Tilapia Taco in a Lettuce Shell & Coleslaw (no mayo - vinegar based)

Tomorrow, I commit myself to a calm demeanor and lots of list making. 

Healthy Habits - Day 10

Day 10

Fitness

• Morning: Mixture of Bicycle Crunches, Sit-Ups, Crunches & 50 Push-Ups 
• Evening: 2 Sets of 30 Sit-Ups w/ 4 Sets of 15 Push-Ups, 2 Sets of 20 Sit-Ups w/ 4 Sets of 10 Push-Ups

Food Log

• Breakfast: Two Paleo Egg Muffins
• Snack: Cheddar Popcorn
• Lunch: Spinach Salad with Blueberries and Feta, Chicken Sandwich
• Dinner: Quinoa - Southwestern Style w/ Chicken Sausage, Black Beans, Spinach, Bell Peppers, Onions, and Mushrooms

Tomorrow, I commit myself to two meditations -- one mid-day. Deep breaths and embrace the sun!

Healthy Habits - Day 9

Reflection: Encouragement, empowerment, and accompaniment are very powerful when combined. As a result of these three elements from close friends, I was able to run 5mi today without walking or stopping. Now I seek ways to pay that same encouragement, empowerment, and accompaniment forward.

Day 9

Fitness

• Morning: 2 Sets of 30 Sit-Ups w/ 6 Sets of 10 Push-Ups, 1 Set of 40 Sit-Ups with 4 Sets of 10 Push-Ups
• Evening: 5mi run on treadmill in 47:37 plus 10min cool down at steep incline and yoga leg stretches.
• Late Eve: 2 min Plank

Mindfulness

• Morning: Flexibility and Collaboration
• Evening: 5-Minute Meditation
• Daily Readings: Encouragement

Each one should endeavor to develop and assist the other toward mutual advancement . . . . --Shoghi Effend

Our actions will help on the world, will spread civilization, will help the progress of science, and cause the arts to develop. Without action nothing in the material world can be accomplished, neither can words unaided advance a man in the spiritual Kingdom. It is not through lip-service only that the elect of God have attained to holiness, but by patient lives of active service they have brought light into the world.

Therefore strive that your actions day by day may be beautiful prayers. Turn towards God, and seek always to do that which is right and noble. Enrich the poor, raise the fallen, comfort the sorrowful, bring healing to the sick, reassure the fearful, rescue the oppressed, bring hope to the hopeless, shelter the destitute! -- `Abdu'l-Baha
Encourage the children from their earliest years to master every kind of learning, and make them eager to become skilled in every art - the aim being that through the favouring grace of God, the heart of each one may become even as a mirror disclosing the secrets of the universe, penetrating the innermost reality of all things; and that each may earn world-wide fame in all branches of knowledge, science and the arts. -- `Abdu'l-Baha

Food Log

• Breakfast: Heart Thrive Energy Bar
• Snack: Cheddar Popcorn
• Lunch: Spinach Salad with Strawberries, Blueberries, and Feta
• Dinner: Quinoa - Southwestern Style w/ Chicken Sausage, Black Beans, Spinach, Bell Peppers, Onions, and Mushrooms

Tomorrow, I commit myself to encouraging Jamilah as she prepares for Soccer and keeping positive throughout the game.

Healthy Habits - Day 8

Reflection: It is important to honor your feelings and your body -- it is ok to have an off day but try to find what it is that will set you back on track. Everyone needs encouragement. Seek to encourage those around you and in that seeking will a positive outlook be set at the foundation.

Day 8

Fitness

• Morning: 2 Sets of 30 Sit-Ups w/ 6 Sets of 10 Push-Ups
• Evening: 1 Set of 40 Sit-Ups w/ 4 Sets of 10 Push-Ups w/ 2 min Plank

Mindfulness

• Morning: Prayer
• Evening: Surrounding myself with supportive friends
• Midnight: 5-Minute Meditation
• Daily Readings: Will of God

"Dost thou believe thou hast the power to frustrate His Will, to hinder Him from executing His judgement, or to deter Him from exercising His sovereignty? Pretendest thou that aught in the heavens or in the earth can resist His Faith? No, by Him Who is the Eternal Truth! Nothing whatsoever in the whole of creation can thwart His Purpose.... Know thou, moreover, that He it is Who hath, by His own behest, created all that is in the heavens and all that is on the earth. How can, then, the thing that hath been created at His bidding prevail against Him?..." — Bahá'u'lláh

"Take heed that ye do not vacillate in your determination to embrace the truth of this Cause -- a Cause through which the potentialities of the might of God have been revealed, and His sovereignty established. With faces beaming with joy, hasten ye unto Him. This is the changeless Faith of God, eternal in the past, eternal in the future" Gather ye together with the utmost joy and fellowship and recite the verses revealed by the merciful Lord. By so doing the doors to true knowledge will be opened to your inner beings, and ye will then feel your souls endowed with steadfastness and your hearts filled with radiant joy." — Bahá'u'lláh

Food Log

• Breakfast: Heart Thrive Energy Bar
• Snack: Cheddar Popcorn
• Lunch: Chicken Sandwich & Sweet Potato Fries (GF-O)
• Dinner: Mocha Frapuccino, Izzys Ice Cream, Chips & Salsa (need to find time to cook...)

Tomorrow, I commit myself to calmly weathering the hectic work day and a very intense workout in the eve to give myself a general energy boost.

Healthy Habits - Day 7

I was able to complete all 100 Sit-Ups and Push-Ups again this morning.

Day 7

Fitness

• Morning: 2 Sets of 30 Sit-Ups w/ 6 Sets of 10 Push-Ups, 2 Sets of 20 Sit-Ups w/ 2 Sets of 20 Push-Ups

Mindfulness

• Evening: 5-Minute Meditation

Day 8 will be a much better day.

Healthy Habits - Day 6

I was able to complete all 100 Sit-Ups and Push-Ups in the morning -- will try again tomorrow. The sun/heat can be exhausting --  after being out in it since 10am, I found myself in bed before 10pm.

Day 6

Fitness

• Morning: 2 Sets of 30 Sit-Ups w/ 6 Sets of 10 Push-Ups, 2 Sets of 20 Sit-Ups w/ 2 Sets of 20 Push-Ups, Body Pump Class
• Afternoon: Swimming

Mindfulness

• Afternoon: Reflecting at the Beach
• Evening: 5-Minute Meditation
• Daily Readings: Devotions

"Gather ye together with the utmost joy and fellowship and recite the verses revealed by the merciful Lord. By so doing the doors to true knowledge will be opened to your inner beings, and ye will then feel your souls endowed with steadfastness and your hearts filled with radiant joy." — Bahá'u'lláh

"My servants! My holy, My divinely ordained Revelation may be likened unto an ocean in whose depths are concealed innumerable pearls of great price, of surpassing luster. It is the duty of every seeker to bestir himself and strive to attain the shores of this ocean, so that he may, in proportion to the eagerness of his search and the efforts he hath exerted, partake of such benefits as have been pre-ordained in God's irrevocable and hidden Tablets." — Bahá'u'lláh

Food Log

• Breakfast: Banana
• Snack: Lime/Mint Drink
• Lunch: Chips & Salsa
• Dinner: Chinese Buffet (very few gluten free options)

Tomorrow, I commit myself to finding joy in service and taking time to take care of responsibilities. Prepare oneself and one's home for the rest of the week.

Healthy Habits - Day 5

Jamilah did try meditation this morning -- her reflections were that it was really boring. I wonder if we can find a kids version or a way to incent her to take time to be still, focus, and reflect.

Day 5

Fitness

• Morning: 3 Sets of 20 Sit-Ups w/ 2 Sets of 20 Push-Ups
• Afternoon: Relaxation
• Evening: 2 Sets of 20 Sit-Ups w/ 2 Sets of 20 Push-Ups followed by 2 x 1min Planks

Mindfulness

• Dawn: 5-Minute Meditation
• Morning: Some People Take Smoke Breaks, I take Walk & Contemplate Breaks outside
  
• Afternoon: Employees Are Also Like Your Trusted Friends -- Enjoy Building a Working and Personal Relationship With Them and Value Them As Friends. 
• Evening: 5-Minute Meditation
• Daily Readings: "I Am Enough"

"Noble have I created thee, yet thou hast abased thyself.Rise then unto that for which thou wast created." -- Bahá’u’lláh, Hidden Words Arabic 22

"By assisting in the success of another servant in the Cause does one in reality lay the foundation for one’s own success and aspirations." -- ‘Abdu’l-Bahá, Star of the West. Vol. 6, No. 6, p. 44

Food Log

• Breakfast: Heart Thrive Energy Bar
• Snack: White Cheddar Popcorn
• Lunch: Lettuce Taco Wraps w/ Chorizo and Chicken, Chips & Guac
• Snack: Grapes
• Dinner: Cheese, Seaweed, Edamame Crackers, Strawberries, Mango Slices, Banana, 
• Dessert: Chocolate Ice Cream

Tomorrow, I commit myself to enjoying time outdoors and in the sun as much as possible.

Healthy Habits - Day 4

Jamilah did not want to meditate this morning -- will try again tomorrow though because she expressed interest in the evening. I have to remember that my daughter often likes to observe before trying and often times must observe for a long period of time before trying herself. And when she tries herself, it must be of her own accord/initiative. I believe mediation might help her with enhancing her focus-ability. Will invite her to join me in the morning.

Day 4

Fitness

• Morning: 3 Sets of 20 Sit-Ups w/ 2 Sets of 20 Push-Ups
• Afternoon: Dancing
• Evening: 2 Sets of 20 Sit-Ups w/ 2 Sets of 20 Push-Ups followed by 2min Plank

Mindfulness

• Dawn: 5-Minute Meditation
• Morning: Focused in On Priority Project - Set Aside Original Plan - Focus!
• Afternoon: Reflected After Difficult Work Meeting -- Keeping a steady perspective and encouraging those you work with is quite healthy and productive. 
• Evening: 5-Minute Meditation
• Daily Readings: Tests

"Thou hast questioned concerning ordeals and difficulties and catastrophies: "Are these from God or the result of man's (own) evil deeds?"

Know thou that ordeals are of two kinds: One kind is for trial (to test the soul), and the other is punishment for actions. ("As a man soweth so shall he also reap.") That which is for testing is educational and developmental and that which is the punishment of deeds is severe retribution.

The father and the teacher sometimes humor the children and then again discipline them. This discipline is for educational purposes and is indeed to give them true happiness; it is absolute kindness and true providence. Although in appearance it is wrath yet in reality it is kindness. Although outwardly it is an ordeal yet inwardly it is purifying water.

Verily, in both cases we must supplicate and implore and commune to the divine Threshold in order to be patient in ordeals."2

"If thy daily living become difficult, soon (God) thy Lord will bestow upon thee that which shall satisfy thee. Be patient in the time of affliction and trial, endure every difficulty and hardship with a dilated heart, attracted spirit and eloquent tongue in remembrance of the Merciful. Verily this is the life of satisfaction, the spiritual existence, heavenly repose, divine benediction and the celestial table! Soon thy Lord will extenuate thy straightened circumstances even in this world."6
"Thou hast written concerning the tests that have come upon thee. To the sincere ones, tests are as a gift from God, the Exalted, for a heroic person hasteneth, with the utmost joy and gladness, to the tests of a violent battlefield, but the coward is afraid and trembles and utters moaning and lamentation. Likewise, an expert student prepareth and memorizeth his lessons and exercises with the utmost effort, and in the day of examination he appeareth with infinite joy before the master. Likewise, the pure gold shineth radiantly in the fire of test. Consequently, it is made clear that for holy souls, trials are as the gift of God, the Exalted; but for weak souls they are an unexpected calamity. This test is just as thou hast written: it removeth the rust of egotism from the mirror of the heart until the Sun of Truth may shine therein. For, no veil is greater than egotism and no matter how thin that covering may be, yet it will finally veil man entirely and prevent him from receiving a portion from the eternal bounty."3

Food Log

• Breakfast: Paleo Egg Muffin & Banana
• Lunch: Santa Fe Salad and Carrots
• Snack: Fruit Salad
• Dinner: Tom Yum Soup & Rice

Tomorrow, I commit myself to a positive perspective and establishing an encouraging environment in the workplace.

Healthy Habits - Day 3

Day 1 of no caffeine was very challenging -- may not quite be ready to cut out caffeine.

Day 3

Fitness

• Morning: 2 Sets of 20 Sit-Ups w/ 2 Sets of 20 Push-Ups, 2 Sets of 10 Sit-Ups w/ 2 Sets of 10 Push-Ups
• Afternoon: 5K on the Treadmill in under 29min, Lunges, Crunches, Wall-Sit, Lat Press Machine
• Evening: 2 Sets of 20 Sit-Ups w/ 2 Sets of 20 Push-Ups followed by 2min Plank

Mindfulness

• Dawn: 5-Minute Meditation
• Morning: Stand-Up Desk keeps me alert and able to react more smoothly to people approaching my desk
• Afternoon: Took a stroll outside while reading e-mails on phone to try get fresh air and enhance productivity 
• Evening: 5-Minute Meditation
• Daily Readings: Human Nature

"The spirit that animateth the human heart is the knowledge of God" --Bahá’u’lláh

"Give ear to the sayings of the Friend and turn towards His paradise. Worldly friends, seeking their own good, appear to love one the other, whereas the true Friend hath loved and doth love you for your own sakes; indeed He hath suffered for your guidance countless afflictions. Be not disloyal to such a Friend, nay rather hasten unto Him. Such is the daystar of the word of truth and faithfulness, that hath dawned above the horizon of the pen of the Lord of all names. Open your ears that ye may hearken unto the word of God, the Help in peril, the Self-existent."" --Bahá’u’lláh

Food Log

• Breakfast: Paleo Egg Muffins
• Lunch: Chop Salad and Chips
• Snack: Angie's Salted Caramel Kettle Corn
• Dinner: Gluten Free Pasta with Broccoli and Chicken Sausage
• Snack: Chips and Salsa

Tomorrow, I commit myself to releasing any insecurities and barriers to freedom and happiness. I commit myself to humility, self respect, and adaptability.

Healthy Habits - Day 2

Energy levels are contagious. High and positive energy leads to collective productivity and mindfulness allows one to balance out the peaks and valleys in energy and positivity.

Day 2

Fitness

• Morning: 3 Sets of 20 Sit-Ups w/ 3 Sets of 20 Push-Ups
• Afternoon: 20 Push-Ups
• Evening: 2 Sets of 20 Sit-Ups w/ 1 Set of 20 Push-Ups followed by 2min Plank

Mindfulness

• Dawn: 5-Minute Meditation
• Morning: Deep breaths, calm composure during challenging work meetings
• Afternoon: Set-Up My Computer Outside -- Worked in the Fresh Air!
• Evening: 5-Minute Meditation
• Daily Readings: Human Nature

"In short, man is endowed with two natures: one tendeth towards moral sublimity and intellectual perfection, while the other turneth to bestial degradation and carnal imperfections. If ye travel the countries of the globe ye shall observe on one side the remains of ruin and destruction, while on the other ye shall see the signs of civilization and development. Such desolation and ruin are the result of war, strife and quarrelling, while all development and progress are fruits of the lights of virtue, co-operation and concord." -- Abdu'l-Bahá

"Man is in the highest degree of materiality, and at the beginning of spirituality—that is to say, he is the end of imperfection and the beginning of perfection. He is at the last degree of darkness, and at the beginning of light; that is why it has been said that the condition of man is the end of the night and the beginning of day, meaning that he is the sum of all the degrees of imperfection, and that he possesses the degrees of perfection...Then if the divine power in man, which is his essential perfection, overcomes the satanic power, which is absolute imperfection, he becomes the most excellent among the creatures; but if the satanic power overcomes the divine power, he becomes the lowest of the creatures. That is why he is the end of imperfection and the beginning of perfection. Not in any other of the species in the world of existence is there such a difference, contrast, contradiction and opposition as in the species of man. Thus the reflection of the Divine Light was in man, as in Christ, and see how loved and honored He is! At the same time we see man worshiping a stone, a clod of earth or a tree... In the same way, knowledge is a quality of man, and so is ignorance; truthfulness is a quality of man; so is falsehood; trustworthiness and treachery, justice and injustice, are qualities of man, and so forth. Briefly, all the perfections and virtues, and all the vices, are qualities of man." -- Abdu'l-Bahá (For Full Article: http://reference.bahai.org/en/t/ab/SAQ/saq-64.html)

Food Log

• Breakfast: Paleo Egg Muffins
• Lunch: Spinach Salad w/ Strawberries, Blueberries & Feta Cheese
• Snack: Angie's Salted Caramel Kettle Corn
• Snack: Dried Mango
• Dinner: Gluten Free Pasta with Broccoli and Chicken Sausage

Tomorrow, I commit myself to no caffeine, lots of water, and running my 5K on the treadmill. I commit myself to serenity, detachment, friendliness, and flexibility.

Healthy Habits - Day 1

When exploring health and wellness, establishing habits is half the battle -- especially replacing unhealthy habits with those which you know are healthy. It takes a certain amount of faith that so long as I commit myself to these habits and repeat daily, in no time these habits will take hold and be part of regular daily life.

Day 1

Fitness

• Morning: 5 Sets of 10 Sit-Ups w/ 5 Sets of 10 Push-Ups
• Afternoon: Ran the 5K on the treadmill in under 30 mins + Inner/Outer Thigh Machines
• Evening: 5 Sets of 10 Sit-Ups w/ 5 Sets of 10 Push-Ups

Mindfulness

• Morning: Stand-Up Desk
• Afternoon: Set-Up My Computer Outside -- Worked in the Fresh Air!
• Evening: 5-Minute Meditation
• Daily Readings: Sacrifice

"Until a being setteth his foot in the plane of sacrifice, he is bereft of every favour and grace; and this plane of sacrifice is the realm of dying to the self, that the radiance of the living God may then shine forth. The martyr's field is the place of detachment from self, that the anthems of eternity may be upraised. Do all ye can to become wholly weary of self, and bind yourselves to that Countenance of Splendours; and once ye have reached such heights of servitude, ye will find, gathered within your shadow, all created things. This is boundless grace; this is the highest sovereignty; this is the life that dieth not." -- Abdu'l-Bahá

"In order to understand the reality of sacrifice let us consider the crucifixion and death of Jesus Christ. It is true that He sacrificed Himself for our sake. What is the meaning of this? ...Nevertheless, that Holy Soul accepted calamity and death in His love for mankind. This is one of the meanings of sacrifice... For the soul which acquires divine perfections and seeks heavenly illumination from the teachings of Christ will undoubtedly live eternally. This is also one of the mysteries of sacrifice... As to the third meaning of sacrifice, it is this: If you plant a seed in the ground, a tree will become manifest from that seed. The seed sacrifices itself to the tree that will come from it... As to the fourth significance of sacrifice: It is the principle that a reality sacrifices its own characteristics. Man must sever himself from the influences of the world of matter, from the world of nature and its laws; for the material world is the world of corruption and death... On the other hand, man must acquire heavenly qualities and attain divine attributes. He must become the image and likeness of God... Every man trained through the teachings of God and illumined by the light of His guidance, who becomes a believer in God and His signs and is enkindled with the fire of the love of God, sacrifices the imperfections of nature for the sake of divine perfections." -- Abdu'l-Bahá (For Full Article: http://reference.bahai.org/en/t/ab/PUP/pup-132.html)

Food Log

• Breakfast: Gluten Free Pancakes
• Snack: Angie's Salted Caramel Kettle Corn
• Lunch: Spinach Salad w/ Strawberries & Feta Cheese
• Snack: Dark Chocolate w/ Toffee
• Dinner: Nachos

Tomorrow, I commit myself to another 100 Push-Ups and Sit-Ups and 5-Minutes of Meditation. I commit myself to joy, detachment, self-confidence, and compassion.

Mind: Soar

You fly free
I'll follow in your shadow
You see me
Smiling back at you

A smile of encouragement
A laugh of joy
Sends you leaping
With a strategic ploy

And you soar
Just a little faster
Maybe more
Just a little farther

Circling your goals
Enraptured with a vision
Destiny in view
Exploring each decision

You belong to the realm above
But walk humbly on solid ground
Embracing the path
A clear way to be found.

Body: Firm Foundation

Grounded and strong
I lay a firm foundation
Thick but not so long
A lunging sensation

Deep in my thighs
I want to feel the burn
Right before your very eyes
I press, pivot, and turn

Building from the bottom up
Often finding oneself down
But always getting back up
With a smile, not a frown

One squat and one squeeze
Aware of that base from which you grow
With thanks and a please
You will reap from the seeds that you did sow

Soul: Honor That Place

I honor that place in you where the entire universe resides
The place that has been open to the callings from all sides

That space so freeing yet filled with being
A portal to that which is immortal
A door needing neither ceiling nor floor
That fort fit for a royal court

I honor that place in you that lights up and shines through
The place that allows me to experience the real you

That time has no limit and that hour felt like a minute
A connection with distinct selection
A smile that seemed to go for a mile
That energy was not required and that everyone else was instantly fired.