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.