Post: #1

I started my Day 1 Task yesterday.

And the result is very positive since I don't have any problems with drinking a lot of water. Yesterday, as usual, I drank 8 ltrs of water.

I just want to share here, what makes me want to drink that amount of water easily.

1) I bought myself a 2ltr water bottle. I bought stickers to make it looks more interesting and creative.

Benefits of buying 1 for yourself:
- A water bottle will encourage you want to finish drinking certain amount of water as you plan. (imagine once you fill it up and leave that on the table next to you, you will feel guilty if it stays full by the lunch time :mrgreen

- A water bottle will make your job easy for you to detect how much water you have finished for that particular day.(I would suggest you buy a 2ltr bottle to avoid procrastination)

- A water bottle will save u a lot of money and time because you don't have to keep buying too many bottle separately.

- A water bottle will keep you busy drinking and will be your best friend to follow you wherever you go once you start to take it with you.

-A water bottle will make you not to drink other type of drinks that harm your body ( especially when you eat outside you tend to order a cold and sweet drink)

- A water bottle is a proof for you to encourage and tell story to your good friends of the idea drinking a lot water. It always make me feel good doing that!

2) All this while I've been planning how much water I want to drink per day or to be more specific how much water I am able to drink (the maximum so far is 6 of 2 ltr water bottle). The plan is like this:
-2 water bottle from 8.30pm-12.30pm (1st 1 bottle I fill it with herbal tea);
-2 water bottle from 1pm-5pm; and
-2 water bottle from 6pm-10pm.

I have been practicing this since the last 6 months. At first, it was so hard for me too. I couldn't even drink more thank 3 glasses. I would drink some other drinks like soft drink or hot chocolate

3) Normally, I will drink 1 bottle before I eat my meals. This is to avoid feeling bloated. I realized when I do this, it also helps me to control eating too much of food.

4) I avoid consuming too much sugar. I would easily feel thirsty if I eat a lot of sweet things like cookies or cakes etc.

5) I make sure I do a lot of short exercises everyday. When I have free time, I would go to the park nearby to jog for about 30-45mins. I will also do some sprinting. I realize that I started to feel energetic and fresh to do all this when I started to drink a lot of water.

Whenever I am busy, I will do some stretching at home to keep me sweating.

Just to remind you for the first few months, you would have problems like going to the toilet so many times. This is when detoxification happens. So, be patient with it and never give up!

Post: #2

(01-10-2011 12:45 PM)tariq Wrote:  Yesterday, as usual, I drank 8 ltrs of water.

8 litres of water? That is rather excessive isn't it?

Post: #3

Hi ozcaveman,

Yea, I admit it's kind of excessive. However, I have consulted a dietitian who happened to be my good friend. His said that it depends on our unique circumstances, including our diet, exercise habits, and environment.

If I eat plenty of foods that are naturally rich in water, such as vegetables, fruits, and cooked legumes and whole grains, I may not need to drink very much water at all. If I do not use much or any salt and other seasonings, my need for drinking water goes down even further. I actually have problem eating this kind of food.

Conversely, I eat a lot of plant foods and I add substantial salt and spices to my meals, I really need to drink several glasses of water every day.

I also sweat on a regular basis because of exercise or a warm climate, the dietitian said that I will need to supply my body with more water (through food and/or liquids) than someone who does not sweat regularly.

Ultimately, the best guidance he provided on this issue is to follow my sense of thirst. Some people believe that thirst is not a reliable indicator of how much water you need, since many people suffer with symptoms related to dehydration and don't seem to feel a need to drink water on a regular basis. He said that most people who are chronically dehydrated have learned to ignore a parched mouth. If you ask such people if they are thirsty and would like a piece of fruit or a glass of water, they will almost always realize that they are indeed thirsty.

Some people suggest observing the color of your urine as a way of looking out for dehydration. The idea is that clear urine indicates that you are well hydrated, I used to have very yellow urine indicates that I need more water in your system.

---

Day 2 & 3: Lots of Unhealthy Food & Thought!

Day 2 & 3 were not as good as expected.

I skipped the Day 2 task since i was too lazy to count the calories intake. The night before the day, I went to sleep late and as the result, I woke up late around 11am. Since I was late, I needed to rush to a meeting and was really busy with my new business project. That has caused a "no time" excuse to my 21DHL. .

However, 2 good things I managed to maintain, small exercises such as weight lifting for 30mins and plenty of water. These two seem not to be problems to me.

Lately, I was really drooling of "Char Koay Teow" and I went to eat at a restaurant around 9pm. I felt so bad because I haven't eaten that heavy meals for my dinner quite a while.

As for yesterday, again, busy with meetings. Got to spend 4-5 hours just to travel to the meeting place and again it contributed to my laziness to eat & think healthily. Although I drank same amount of water as usual, but I also ate plenty of junk food. My meal time was not right too.

My breakfast was on time, it was at 9.30am. But my lunch was late, I ate chicken rice at around 3pm. I had let my stomach empty for more than 3 hours. I have issue with the timing. If I start to skip my meals or eat late, I start to get headache and get gassy stomach.

At night, again I skipped my nutrition meal which is my protein shake, but I ate fried rice. Bad huh!

I also felt a bit down, exhausted and disappointed with a lot of things. I've been thinking a lot lately. I simply went to sleep with all the negative thoughts. And I woke up this morning at around 11.20am.

Today is my Day 4 on 21DHL. I'm trying my best to get back on track today. Although I took my shake (breakfast) at 11.45am, but I feel so good today, mind and body. It probably because of I had enough sleep .

Will definitely update with good things for Day 4.

Adios!

Post: #4

Day 4: Positive Mental Attitude

My day 4 went on really well.

I started my day early, I took my healthy shake as breakfast. I had an apple as midday snack. Lunch was the best part, I managed to cook my favourite pasta (actually, it was my own recipe) Will share with you the recipe soon.

As for dinner, another glass of shake and a bowl of mushroom soup. Besides the healthy food I ate, I did some exercises and stretching for 30-45mins. It was enough to get me really perspired!

Besides all the healthy eating etc, I also practiced a positive mental attitude that has kept me motivated and focus all day long. I was so happy.

How was it? Seems like I'm keeping up with healthy lifestyle, right?

Okay, I'm off to proceed with my next task: Day 5 Task....hmm..interesting Grocery Shopping! Alright, will continue soon...see ya!

Post: #5

Day 5: Exciting Grocery Shopping Day!

I started back to wake up early, finally! After being woke up late . It was around 6.30am. Went straight to the kitchen & drank a glass of my herbal tea (this tea has been keeping me energetic everyday) and one healthy shake - chocolate flavour- Yummay!

After doing all that, I went to grab my iphone to play my favourite game- SUDOKU. It's a brain training activity to kick start my day.

I also did my shopping list for the supply of the week:

I began the shopping with PASTA SECTION ( I love pasta):

- Vermiccili
-spaghetti
-macaroni

Then, I proceed to SALAD DRESSING CORNER:
- honey & lemon
-Vege Dressing
-Thousand Island
Tartar sauce

VEGETABLES SECTION:
-salad
-rocket
-baby carrot
-button mushroom

FRUITS SECTION:
-Fuji Apple
-Rockmelon
-Banana

I just realized, I really enjoyed doing this kind of healthy activity. I'm very sure, yesterday shopping is going to be a motivation for me to continue doing it! Thank you Celes for the task given.

Actually, this challenge has also created my interest to cook at home. Small portion but enough for my healthy lunch

I have made effort to share the photo here...and the two meals I made on Day 3 & Day 4, they are my own personal recipe.

http://www.flickr.com/photos/54519360@N0...otostream/

I made this pasta on Day 3. Actually, I felt so lazy to go out to buy for my lunch, I decided to just cook. I found that no vegetables at all, so this pasta was not mixed with any vegetable.

This recipe, I call it Soup Pasta.
- half chicken cube
- 1 egg
- spaghetti
- shallot


My Day 5 recipe, I made myself a tuna flake + chilli paste sardine.

- 4 slices wholemeal bread
- cooked tuna flake
- cooked chilli paste (sambal) sardine
- a slice cheddar cheese

http://www.flickr.com/photos/54519360@N0...otostream/

As usual I drank a lot of water, my snack was a fuji apple. At night, I drank my healthy shake again and a glass of low fat milk.

That's all friends! See ya soon!

Post: #6

This morning I received Celes's info about the final date for 21DHL is on 22/1/11. She also suggested me to double up my tasks or do the journaling to the main forums.

I choose to take the journaling straight to main health main forums.

I will update soon my journal of the changes I want to make.

Post: #7

Nice photo of the noodles dude! If you're trying to eat healthier, probably try and cut down on the chicken rice, because the rice is saturated in chicken fat, although it tastes real good still huh

Post: #8

(01-16-2011 07:24 PM)tariq Wrote:  This morning I received Celes's info about the final date for 21DHL is on 22/1/11. She also suggested me to double up my tasks or do the journaling to the main forums.

I choose to take the journaling straight to main health main forums.

I will update soon my journal of the changes I want to make.

That's great tariq! I'll shift your journal to the main health forums after 23 Jan, then shift it back in when your 21DHL is over. Look forward to reading your updates!

PS: You're doing a fabulous job preparing your meals and sticking to a healthy eating plan!

"If you want to get something you have never gotten before, you've to do something you've never done before."
Personal Excellence - For people passionate about achieving excellence in life

Post: #9

(01-17-2011 06:16 AM)Celes Wrote:  

(01-16-2011 07:24 PM)tariq Wrote:  This morning I received Celes's info about the final date for 21DHL is on 22/1/11. She also suggested me to double up my tasks or do the journaling to the main forums.

I choose to take the journaling straight to main health main forums.

I will update soon my journal of the changes I want to make.

That's great tariq! I'll shift your journal to the main health forums after 23 Jan, then shift it back in when your 21DHL is over. Look forward to reading your updates!

PS: You're doing a fabulous job preparing your meals and sticking to a healthy eating plan!

Hi Celes,

I just received your message on twitter about you are shifting my journal to main health forums on this 23 Jan.

I have been very busy with my new business project(I actually have problem with my focus when having too much work, I admit it) that I did not have much time to update my Day 6-Day 11my journal for the last 5 days.

However, I will sum up all the tasks I have missed soon and really appreciate your effort to help me on this matter.

Thanks Celes.

---

Day 6: Job Satisfaction!

My excitement on the Day 5 task has given motivation for me to start to eat the right amount of fruits and vegetables. I felt that I have got my satisfaction on it! Happay!

Thank you Celes for the task suggested, my job would not be easy if I did not join this challenge. I admit that I have had this awareness all this while but I used to find excuses to not do that.

Anyway, here goes the story of mine on Day 6.

As usual I woke up early on the day and I realized my mind was stuck with a lot of work to accomplish. I had my normal healthy breakfast (my healthy shake-herbalife shake-vanilla flavour) with my 2 liter water bottle filled up.

I just sat in front of my laptop without logging in the internet. I was so focus with my business project's plans and have spent for about 5 hours on it. I was too lazy to go cook and to go out to buy food.

Because of having enough stock of fruits and vegetables, I just ate them for my lunch. However, around 3.30pm, I felt hungry again and had no choice went out and grab a tuna sandwich from Subway.

I planned to go jogging, again because of being very busy with my work, I postponed and just did some stretching

Night time as for my dinner, I ate apples and my healthy shake and drank another 2 liter of water.

ps: I realized, I haven't done enough for my body fitness/exercise. I must do that asap since my body feel very weak and gassy!

Post: #10

Day 7: Quick Review, 80% Goals Achieved!

I haven't had much problems on most of the tasks except for Task on Day 2: Creating Calories List

Seriously, I have to overcome the laziness of implementing the task! I'm doing it now, actually, but the progress is so slow due to lack of time.

Other than that, I have been so motivated and felt so great!

-My sleeping time and waking up early morning habit has improved a lot!
-My initiative eating more servings of fruits and vegetables is doing very well, good job huh!
-My effort to cook my own healthy meals is getting better and better.
-My fitness activity, although I have missed my jogging and other complete fitness training such as going to the gym, but I made sure I did my short and simple stretching and exercises.
-and, most important part of healthy program, & my breakfast and drinking enough amount of water is so GREAT!

I realized that I have problem with my time management. I need to really plan all my activities properly and set priorities. My priority and concern at this moment is my health. I know that without my good health I can't proceed and do my works successfully.

As for my day 7 ideal meal plan, A-Ha! since the day happened to be day of the weekends...hehehehe...my sister was at home, and she cooked for me! I can easily get influenced and kind of hardly say "NO" to her!

She woke up early too! Although she has the same healthy b/fast with me which is drinking healthy shake, but she has to cook normal malay (my race) breakfast for her kids and husband!

She cooks every saturday and sunday for lunch and bfast! Since those days are her holidays!

She would influence me to eat the food she cooked! Arggghhh! All this while I managed to avoid the bfast! but not the lunch! And on Day 7, I ate a plate of white rice with fish curry!

However, for dinner, I drank my healthy shake just to balance!

My Key Action Steps for Week 2:

- start 2 days of jogging day. (morning/afternoon)
- manage my time for work and relaxation properly (eg: balance them)
- maintain to sleep and wake up early so that I will have a longer time (enough time) to finish my pending and current work.
- maintain my grocerry shopping for healthy food (fruits, vegetables & non saturated food)
- keep cooking for myself at home. Of course, when I cook, I cook simple and healthy food

I really need to make sure this is achieved by Day 21 or at least soon!

---

(01-16-2011 09:45 PM)lime_inthecoconut Wrote:  Nice photo of the noodles dude! If you're trying to eat healthier, probably try and cut down on the chicken rice, because the rice is saturated in chicken fat, although it tastes real good still huh

Hey there!

Thank you for dropping by. Thank you for the info. I really have problem with that since chicken rice is one of my favourite food.

I just got to know, not only chicken contains saturated fat but also a lot of astrogen! Owh, no, that I have to seriously avoid! However, yet to study about it and get more fact on it.

How are you doing with your plan? Will read your journal soon! As for now I aim to complete my updates of many tasks I have left for so long.

Take care and cheers!

Post: #11

Day 8 & Day 9: Taking Up Double Tasks

When I received Celes's message on twitter of my 21DHL status, I decided to just double up the tasks. Since Day 8 & 9 are quite easy for me.

Day 8:

I went jogging and did sprinting on the day. The weather was so great! The park that I went is so cool! I like, although there were many people went jogging too! It did not seem so crowded since it is a big park.

The sprinting part, I alternated it with my jogging, especially when I found some hilly tracks. Sprinting is really good and I found a lot of my visceral fat has gone away. However, if you are still new to it, not to force yourself or overdoing it because it will make you feel really tired and stressed out your stomach muscles.

I went there with my girlfriend. Actually I was so happy every time she says 'yes' when I ask her to come with me. She did some walking while I was so busy jogging and sprinting, but both of us really enjoyed doing that together. We really had a lot of fun!

Day 9:

Hmm...my great trigger food & drink , peanut butter cream brule and hot chocolate with whipped cream on it! WHAT??!!! I hate it when I have to say this out loud and share with you guys here!

The List of My Trigger Food:

1. cakes
2. rice with all types of curry(fish, prawn & chicken)
3. Fried noodle
4. Deep Fried wantan (chinese delicious food) & Fish Crackers (Malay delicious food)
   

An awful list right!?! . So far, my effort to avoid these food is to not eat outside or to not ask 'what to eat today' to my girlfriend! Owh, yea, one more thing is not to stay at home while my sister is cooking (so that I cannot smell the food she cooks)!

My another effort is to bring less money when I go out...I mean do not bring extra money that can encourage me buying my trigger food!

And I will make sure I have enough supply for fruits, vegetables and protein bar at home or in my bag when I go out.

All the best to me n to you!

Post: #12

Day 10 & Day 11: A Confession Made!

I have to admit that I always problem when comes to calculating my calories intake .

I know that I have to really have to overcome this problem. In fact, I'm making the effort to start it bit by bit from now on.

Day 10:

I have decided to work backward and here is the result! :

My ideal weight is 63kgs and my current weight is 64kgs, the difference is = 1kg.
My calories = 2.2lbs x 3500 = 7700calories

I aim to achieve my ideal weight on 17 Feb, 2011 and I started my Day 10 on 17 Jan. 2011 will be 30 days.
7700 calories / 30 days = 256.67 calories

I hope I made the right calculation . This means that I need to 257 less calories and burn 257 calories in order for me to reach my 63kgs ideal weight.

Hmm....I've made it! I successfully made the calculation for my calories intake.

I also decided to stick to my day 3 ideal meal plan and taking 5 servings of fruits and vegetables and 2 days Jogging Day!

Day 11

As for the guidebook, I'm getting there soon! At the moment, I only had chance to grab last year blank journal to jot down all important points as suggested by Celes for a guidebook.

A friend of mind told me that I can download some examples from internet for free for my soft copy. Searching for one and will share about that here soon.


My ideal meal plan of the day was Aglio Olio pasta. (I only highlighted my lunch since my b/fast and dinner are still the same which is my healthy shake, fruits and vegetables


See you soon!

ps: Will write a reminder and put up on the wall of the guidebook that I need to prepare

Post: #13

Hey Tariq! Have shifted your journal to main health forums so you can finish up your run of 21DHL with the 8 remaining days in your 21-day action plan (as of 23 Jan) All of us will be watching you and supporting you in the main forums!

"If you want to get something you have never gotten before, you've to do something you've never done before."
Personal Excellence - For people passionate about achieving excellence in life

Post: #14

(01-23-2011 01:14 PM)Celes Wrote:  Hey Tariq! Have shifted your journal to main health forums so you can finish up your run of 21DHL with the 8 remaining days in your 21-day action plan (as of 23 Jan) All of us will be watching you and supporting you in the main forums!

Hi Celes!

Thank you so much for your support and encouragement. To be honest to you, I have never done this before- going for vege & fruits grocery, writing a health journal, and building relationship with like-minded people although I have been into healthy lifestyle for years. But now, I feel so inspired!

Cheers

Post: #15

Hi, Tariq, wow, I`m impressed by your your journal and your progress for the first half of the challenge, you`re doing really great!!

I loved reading your results with exercising and running in the park, shopping, cooking and making healthy choices despite your sister`s meals (I know so well how hard can be avoiding it ) and on all the tasks from 21DHL! Actually you inspired me to go back and work more on the tasks which I didn`t do 100% on the challenge and you also changed a little my perspective on drinking much water, thank you a lot for it!
Your shopping list and your meals sounds wonderful, thank you a lot for sharing your photos as well - I hope you`ll show us more of it.. and maybe you`ll take a picture of the park where you`re running as well? I`d love seeing it

You mentioned on one of your first posts that you have problems with the negative thoughts and I`m wondering if you ever tried using brain dumping for it? Celes has a fabulous article about it here, I`ve discovered and used it since the beginning of the year and it works great for me every time when I`m feeling my mind heavy or I`m worried etc.

I wish you all the very best and lots of good luck from now on, I`m looking forward reading your progress in the next days!

Take care of you and have a wonderful week!

Post: #16

Day 12: My Ups & Downs Relationship With Food

My relationship with food had never been so good since I was small. I used to have bad eating habit which is: I would not eat at all whenever I felt extremely happy! And of course, when I was under an unstable state of mind, I would eat plenty of food ! However, I have stopped exercising this habit when I was diagnosed having a brain tumor in the year 2000. The doctor advised me to start a healthy lifestyle (which means eat healthily too) in order to stop the size of the tumor from becoming bigger.

Now, although I have stopped taking caffeine, started drinking a lot of water, never missed my fitness activities and started eating enough serving of fruits and vegetables everyday, but at times I tend to repeat the bad relationship with my health especially relationship with food.

This is because I admit that I still have very significant triggers for eating or not eating such as:

1) Stress
2) Depression
3) Boredom
4) Happiness
5) Social

Why am I triggered to eat when i feel stressed, depressed and bored? Because:

1) Only delicious and filling food can distract me from my difficulties.

2) When I keep eating heavy meals I would think I have things I enjoy to do and I would be able to kill the boredom successfully.

3) I used to feel that 'Outing & Eating' activity is the only activity could make me feel great in spending my money .

4) I feel so blessed when God give me money and use it just to go out and eat nice and sometimes expensive food.

Things I would do to maintain good relationship with food are:

1) To keep in touch with my doctor, dietitian, and my girlfriend
So that I would receive constant advice and reminder of the consequences for practicing bad eating habit!

2) To put up my previous photo on the mirror and wall in my room. This will remind of my ugly body shape each I wake up from my sleep.

3) To start to add fruits and vegetables my as my closed ones in my life, besides you sweetiepie (my girlfriend).

4) To stick to updating this very important journal and create health guidebook.


All in all, I feel so good and so very motivated reporting like this almost everyday in my life. Thanks again to Celes and all my friends here!

Ps: My ideal meals on my Day 12 are: Breakfast - one glass of honey lemon juice, one glass of healthy shake and mango! Lunch: one plate of fruits n salad, fried noodle, Dinner: a bowl of fishball soup and a glass of shake.

Post: #17

Day 13: The Perfectionist

I like this task, really!

My girlfriend would always think I'm too perfect when comes to cleaning and organizing things like kitchen, bedroom and living room. Although I live with my sister, her husband and 3 children, she will leave to me things like the cleanliness of the whole house, except for the toilet

This is because kitchen is the first place I would be heading to, the moment I wake up from my sleep (to fill up my water bottle). This also means I will straight away clean everything if the kitchen is so messy and dirty.

I always make sure the kitchen is organized and clean before and after I cook. When my sister cooks, I don't dare to go to the kitchen , instead I will guide her from my room how to clean it .

Besides cleaning the kitchen, other things I would normally do is clearing all the clutters. Below are the photos of the kitchen that I snapped yesterday:

BEFORE PHOTO:

   

AFTER PHOTO

   

Enjoy!

Post: #18

Day 14: Improvement on My Week 2 Review & Plan

I'm quite happy and satisfied with the results that I've got for week 2.

Although I still have hiccup with my time management issue, but I've managed to make some new improvements of my health & fitness.

The significant improvements I've made include:

- consistency of 2 days of jogging day. (morning/afternoon)
- implementation of some relaxation techniques properly.
- grocery shopping activity has been very interesting and motivating that I look forward to do it consistently.
- higher desire to create my own healthy food recipes.

However, as for the last 6 tasks given, I realized that I still haven't done Day 10 & 11 tasks. I have actually grabbed a journal to write about anything related health & fitness, yet to share it here.

The Overall Review of My Past Week

I give 8/10 for my satisfaction level for the last week health plan. This is because I haven't been so firm to learn to do the calories intake calculation and my TDEE .

Also, I still have some difficulties eating 5 serving of fruits & vegetables. Like I said, I'm too lazy when comes to calculation. Hehehehe... And as for now, my girlfriend is my motivation and I'm in the process of persuading her to do that work for me!

Actually, my girlfriend is making the same effort with me in taking care and keeping track our health & fitness, although she has not started her journal here yet (I actually dunno when will she start it).

My Week 3 Action Plan

Since I'm so into exercises and grocery shopping, I have planned to start something new like:

1) changing my jogging track to more challenging track; normal track less hilly and only 2 kilometres. New track: will be more hilly and it's 4 kilometres track. I will take the photo of the new track and share it in here soon.

2) increasing the number of days to go grocery shopping so that it will motivate me & my girlfriend to eat more serving of fruits & vegetables.

That's all for the review of my week 2.

Btw, I want to share some photos of the salad I made on Day 14.

[/size]    

My 2 litre water bottle which I filled up with herbal tea and again my salad:
   

Post: #19

Hey Tariq!! You're doing a wonderful job I love how tidy and organized your kitchen looks now! How are you liking your salad meals by the way? The one you posted looks good! What are the ingredients? (I see broccoli, pepper (or is it avocado?) and tomato there?)

"If you want to get something you have never gotten before, you've to do something you've never done before."
Personal Excellence - For people passionate about achieving excellence in life

Post: #20

Day 15 & 16 : Soul & Mind-Soothing: Meditation & Breathing Session

Meditation

I woke up a bit earlier on Day 15 to start the task that I've been waiting so long to practice.

This is because, lately, I have been surrounded by many negative factors such as people, environment and my own feelings. My shoulder has been terribly affected. It felt so heavy and stiff! I went for a massage, but came back with frustrations since my mind and soul were still disturbed.

I've read a health magazine and it suggested me to release stress by doing some meditations and coincidentally when I read the task, Celes suggested the same thing. Thanks Celes.

Basically, I followed exactly like Celes shared in her article and it was something like this:

1) I chose to meditate on my own bed since that is the spot that I would spend time for about 5-10 mins to stretch once I wake up in the morning.

2) I felt so comfortable to just lean against the bed with free posture.

3) I was distracted with my blogging matters. I admit that I was actively thinking the 'how to' process until I remember that I just need to observe not to engage. I quickly stopped and repeated steps and finally, after the 4th time repeating it, I managed to get my focus.

4) I did it for 20-30 mins and repeated metitating in the afternoon and right before I went to sleep.

Results:

I realized that after meditating on the day, I can easily go to sleep early at night and feel relieved from my shoulder pain. Seriously, it was really a peaceful meditation!

Since then, I feel so motivated and plan to continue meditating, at least 3-4 days a week. I will update and share with everyone here soon.

Breathing

This task has proven that I am a shallow breather. I have gone to see doctors for couple of times before due to my breathing problems which I always experience before and after my sleep.

After diagnosing, the doctor found out that the reason is because I like to think too much and always struggle to complete heavy work before I sleep. This has caused a breathing problem to me.

By implementing this task properly, I really felt relieved, and I've found that my chest felt lighter than before. The only difficulty is to feel comfortable with the technique and this needs me to practice everyday in my life.[/size]