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Finding last years goal diagram

Last night I came across a journal that I had presumed lost. Among notes, quotes and entries, I found a colorful bubble diagram on some loose leaf paper entitled "ME". I connected my passions to steps and choices that further connected to where I desired to go in the next five years. Categories such as Dancer, Fitness Instructor, Spokesmodel, Actress, Finance and Student connect via several steps to "TV show appearance", "Fitness Magazine Editorial", "Published Article", "Dance in a Movie" and many, many more.

I have, in the year since I made that diagram, acheived about 80% of what I had set forth to do in five years.

I was stunned for a few seconds, but then I realized the power of little choices. Armed with the desire to do what I love in BIG ways, and backed by a serious health regimen, I started aligning small choices with massive goals. Since moving to New York two and a half years ago I learned that trying harder may wear you out, whereas trying differently can usher your dreams forth. 

Author Robert K. Cooper writes on the neuroscience of success. "Parts of the forebrain, which lie just beneath your temples, are stimulated whenever you look into the future-say, five years ahead- or across a distantphysical or maental horizon. It moblilizes your inner resources to get there, to make what you envision happen, to realign and energize your current actions along a through-line to that future"

I declare it time for a new bubble diagram. This one is sure to include "Sharing My Love of Fitness Internationally". 

credit: Cooper, Robert K. "Getting Out of Your Own Way", page 14. Advanced Excellence Systems 2006.

"5 Simple Ways to Improve Your Posture"

The abbreviated version of this article appeared in the April 08' issue of 'Fitness' magazine. 

5 simple ways to better posture

1. Without awareness, no changes can occur. How are you sitting? How do you walk and stand?

 
Starting at the base of your spine, think of dropping your tailbone down and lifting the lower abdominals up, to open the front of your hips and lengthen the waist. Take notice of the shoulders, gently engage the muscles between and below your shoulder blades, bringing them closer together and further down the spine. Allow your collar bones to fall away from your ears, releasing tension and elongating the neck. Let the front bottom of your rib cage close and think of the chest softening. It is a common mistake to lift the chest and arch the upper back to stand “tall” (think of a drill sergeant stance), but this adds curve to the spine, shortening it, and weakening its support system. Lastly, center your head over your neck, your jaw should be over your tailbone.
You have taken the first step to better posture....awareness. Check it as often as you like, consistent practice becomes habit.

2. Flexibility and mobility release tension.

Perform the “Fall and Rise” to warm up and increase range of motion. The sequence is important on this exercise.
While seated on a chair or stability ball, open you legs wide apart, keeping your ankles under your knees (think of rolling your thighbones back and opening the kneecaps). Lift your abdominals so that your tailbone is pointing down, relax your shoulders and place your hands on your knees.
Reach your chest as far forward as possible keeping the spine long until you cant bend forward any farther. Then exhale releasing your head, neck and shoulders, and arms in front of your legs allowing them to “hang” off your spine.
Begin to unroll by engaging your lowest abdominal muscles, between your pubic and tail bone, relaxing the spine, and lifting the abdominals until you have uncurl by dropping the shoulders and lifting the head.

3. Breathe deeply to increase awareness of your posture.

The “Tall Twist”, see if you can increase the lift in the abdominals and spine with each repetition.
While seated, Inhale fully, lifting your arms to the sides and up while keeping them in your peripheral vision throughout the movement. Exhale pressing the arms down while you twist to the right. Take hold of your opposite knee, and take another breath, allowing your exhalation to lift the low back and abdominals, twisting you deeper as you sit taller.
Slowly, fully inhale arms back to center, lifting the abs, and reverse. Perform 5 sets.


4. Balanced muscle tone encourages good posture.

Perform the shoulder blade pinch to strengthen important postural muscles.
While seated in a chair or stability ball draw the shoulder blades down and together. Hold for a breath, and then release slowly, noticing what it feels like as the shoulders move apart. Repeat 12 times with the same attention.
Then hold arms in front of you as though you were hugging a tree, repeat the movement of the blades and let the arms follow out to the sides, and back to front. Keep hands at heart level and perform 12 times.

5. Practice moving “from your center”, always engaging the abdominals when moving the spine.

Try the “Supported Side Bend”
Stand with your back against a wall, heels hip-width distance apart and 1 foot length’s distance away from wall. Try to bring yours shoulders and head back to touch the wall, opening the chest.
Inhale your right arm up, next to your head, while leaving the shoulder down and neck open. Keep reaching up and over until you bend the left side of your waist, exhale, keeping both shoulders on the wall. Stretch your right hip and foot down as you strongly engage your abdominals and inhale, “moving from your center” until you are sanding straight. Repeat on other side.
Perform 5 sets, with increasing attention.

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Posture is incredibly important- slight adjustments will make you appear instantaneously thinner, the bodily alignments that compose great posture prevent injury, and you can change your mood, release tension and have more energy by simply standing tall!
written by Marlo Fisken 12/20/07

Advice: WALK in the BODY you WANT to HAVE

I've offered this bit of advice to a few women who are often too busy or bogged down to make it to the gym.

While walking, put yourself in the body you want to have. Ignore any signals that what you feel isn't true or right. Lift up your abdominals, open your chest, and move with momentum from your center.

As soon as brain cells are activated by new sensations, good or bad, they begin to change. As soon as you envision what you desire, your brain asks the body to start making changes. Retain the image as you move, breathe fully, and you get healthier with each step. Chances are that this practice will feel more powerful than a craving for sweets and generate the drive to be active, attuned, and positive.