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Newsletter Vol. III
SEPTEMBER 2001

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BARKADAHANG PINAY HOROSCOPE


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KAWIKAAN of the MONTH...


~"It could be that the purpose of your life is only to serve as a model to others."~

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MONTHLY TRIVIA

Did you know that... September... which is the ninth month of the year in our calendar, is confusingly so called from the Latin "septem" which means "seven", as it was the seventh month in the Roman calendar?

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It's hard prioritizing. It's hard making the time to 'fit' everything into a day. We are so many people all in one -- managing a career, being a parent, a spouse, a son/daughter, a housewife... The list is unending.

Time being of the essence, even if you're motivated, when it comes to prioritizing things, you'll always have a good excuse to skip a workout. You'll remain perpetually busy working, catching up on your reading, running errands, surfing the net, helping your child with homework, cooking, shopping, meeting up with a friend, or even just sleeping late.

The answer to your list of obstacles is always the same. You have to make the time. Exercise during your lunch hour, while watching television, use the time when your child is at play school, or stop off at class on your way home from work. As the saying goes, where there's a will, there's always a way.

Here are some simple and highly effective exercises you can do even while sitting at your desk in the office.

Quick desk fixes

For the upper body (arms, chest and back)
1- While sitting at your desk, get your palms to meet at chest level. With your elbows bent and close by your side, squeeze your palms together while exhaling, and release this slightly while inhaling.

2- Holding your hand at waist level, pull apart while exhaling, and release this slightly while inhaling.

For legs
1- While sitting at your desk, lift one foot up about 6" off from the floor. In this position, pulse up and down a quarter to half an inch. Breathe normally and don't let the upper body rock while doing this. Keep it steady.

2- In the above position, move the leg 3- 4" from side to side, instead of up and down. This involves the inner and outer thigh muscles.

3- While standing, using your chair for support, rise up onto your toes, and then lower yourself, but keep both heels slightly off the floor. Exhale while lifting up, and inhale while lowering. Here, the calf muscles are being targeted.

For the abs
1- While sitting on the edge of your chair, keep both legs bent and apart from one another. Lean back all the way, just short of touching the chair. Make sure the spine is rounded over and your chin is lowered close to the chest at all times. Remain frozen in this reclined position for a slow count of 10, before sitting upright to relax for a few moments. Make sure you don't hold your breath at any time during this exercise. Breathe normally right through. Leaving the arms extended out by your side and parallel to the floor is the easiest option. As you get stronger and can take on more, bring the fists to your forehead, elbows bent and close together in front of you. To make the exercise even tougher, extend both arms straight up overhead. This works the main abdominal muscle, the rectus abdominus, which is also nicknamed the "six pack", as well trained abs resemble a six pack of beer. Sounds appealing, hmm?

2- To include the below belly abdominal group, get into the previously described position, and then get your right ankle up upon your left knee. Hold this position for a slow count of 10. You can switch legs at a later stage. This targets both the main abdominal muscle (rectus abdominus) and the transverse abdominus which sits in the pelvic cavity.

IMPORTANT: The above abdominal exercises are not appropriate for those with a high BP problem.

Towards a newer you

Begin by doing 8-10 counts of all the above exercises, in sets of 2 or 3 each. As you get stronger and more capable, you can slowly increase the counts or reps, and even the sets at a later stage. It's always important to overload gradually, once the body has adapted and is relatively comfortable with the given activity.

Remember that correct breathing patterns are crucial. Always exhale during the contraction, or the most difficult stage of the exercise, and inhale during the relaxation phase, or the easiest part of the exercise.

Focus on correct technique and form throughout. It doesn't matter how much you can or can't do, but how you do it is vital. Concentrate on each exercise and visualize the body part that you are working. It's often more a mind-thing than a body-thing.

Do this 3- 4 times a week, and you'll see results in about 3 weeks time. You'll realize soon enough that you don't have to spend hours sweating it out in the gym, jogging in the park or participating in fitness classes. You can have it all without even leaving your office, and by spending as little 6-8 minutes each day. It doesn't get better than this.

There is no greater joy than a healthy, positive life. You feel exhilarated, energetic, happy and on top of the world.

A sense of total well being permeates your mind. The future looks bright. You feel good to be alive. Sounds great. But how do we get out of our innumerable worries, tension and fears that the increasingly competitive life burdens us with? Simple! Tell yourself that you are good, healthy and capable.

That is the power of positive affirmations. Such affirmations are also termed as self-suggesting. They are the powerful tools for transforming your inner self into an amazing health generating, self-healing entity. Psychologist says that our mind controls our body. So taking charge of your mind becomes a vital factor in keeping your body healthy.

You can do this through affirmations that establish the power of your mind. Try:

With the power of positive thinking I now take charge of my body to maintain perfect health, strength and happiness unconditionally, now and always.

When you repeat this, the misleading programs of your mind will be erased. It is said that we are never given a wish without the power to fulfill it. Each person is capable of programming his own mind to achieve what he desires. You can tap this capability by following a few simple steps. But before you begin, make yourself totally relaxed and is consciously willing to adopt these:

Attuning yourself with nature guarantees an overall healthy life. To modify this statement into an affirmation, say:

I attune myself with nature to stay healthy now and forever.

You can have the right kind of food by affirming:

I can attract healthy food to keep myself fit, healthy and strong, everyday.

In case you are an insomniac, all you have to do is repeat:

I can relax into sound sleep now and wake up revitalized, alert, bright and cheerful early in the morning.

Sometimes, social influences play their part in either inducing or encouraging negative thinking. This is the stage where most doctors give up the case as incurable. So, to find the right doctor, suggest mentally to yourself:

I will locate a doctor who can cure me completely in a simple, easy and positive way, now and always.

Your health problems can be dissolved by affirming:

I can now dissolve all my health problems, worries and fears easily, quickly and successfully in simple, easy and positive ways.

Self healing:

The magnetic self-healing schedule for seven days, that follows is an invincible method that can take you to the height of perfect health, strength and happiness. Don’t worry. Don’t hurry. You will see the difference from the very first day.

My body and mind are clean and energetic. I love my body.

Today I am becoming strong, powerful, dynamic, happy-go-lucky and attractive.

Today I can chose to take total interest in regaining perfect health successfully.

Today I assert, affirm and relax with total freedom to heal myself with the power of thought.

Today I have regained normalcy with the power of positive thought successfully.

Today health and energy are vibrating and radiating from me.

Do it for seven days at a stretch and discover the new, optimistic you who can take anything in his stride. It only takes a little bit belief and a little determination to change your life. Life is beautiful and precious, its upto you how you make it shine. With the right approach and right mind you can guide your life the way you want

-------------------
source: Woman Nova

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*DISCLAIMER: Articles that were contributed are from member's own collections which they got from internet, magazines and books, and some articles were written by the members. If you have any questions or comments send it to barkadahangpinay-owner@yahoogroups.com *


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