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.