Physically & Mentally Fit

I'm a guy who writes about my way of being fit through artistic, spiritual, emotional and philosophical way.

I have wanted to kill myself a hundred times, but somehow I am still in love with life.

                                                  Secret Millionaires Mind - Attracting Wealth

7 Health Benefits of Deep Relaxation


The next time you tune out and switch off and let yourself melt, remind yourself of all the good work the relaxation effect is doing on your body. These are just some of the scientifically proven benefits …


Relaxation appears to boost immunity in recovering cancer patients. A study at the Ohio State University found that progressive muscular relaxation, when practised daily, reduced the risk of breast cancer recurrence. In another study at Ohio State, a month of relaxation exercises boosted natural killer cells in the elderly, giving them a greater resistance to tumours and to viruses.


Emotional balance, means to be free of all the neurotic behavior that results from the existence of a tortured and traumatized ego. This is very hard to achieve fully, but meditation certainly is the way to cure such neurosis and unhealthy emotional states. As one’s consciousness is cleansed of emotionally soaked memories, not only does great freedom abound, but also great balance. As one’s responses then are not colored by the burdens one carries, but are instead true, direct and appropriate.


A study at the University of Western Australia found that women are more likely to conceive during periods when they are relaxed rather than stressed. A study at Trakya University, in Turkey, also found that stress reduces sperm count and motility, suggesting relaxation may also boost male fertility.


When patients suffering from irritable bowel syndrome began practising a relaxation meditation twice daily, their symptoms of bloating, diarrhoea and constipation improved significantly. The meditation was so effective the researchers at the State University of New York recommended it as an effective treatment.


A study at Harvard Medical School found that meditation lowered blood pressure by making the body less responsive to stress hormones, in a similar way to blood pressure-lowering medication. Meanwhile a British Medical Journal report found that patients trained how to relax had significantly lower blood pressure.


Stress leads to inflammation, a state linked to heart disease, arthritis, asthma and skin conditions such as psoriasis, say researchers at Emory University in the US. Relaxation can help prevent and treat such symptoms by switching off the stress response. In this way, one study at McGill University in Canada found that meditation clinically improved the symptoms of psoriasis.


The simple difference between those who meditate and those who do not, is that for a meditative mind the thought occurs but is witnessed, while for an ordinary mind, the thought occurs and is the boss. So in both minds, an upsetting thought can occur, but for those who meditate it is just another thought, which is seen as such and is allowed to blossom and die, while in the ordinary mind the thought instigates a storm which rages on and on.

How to switch off stress
How can you use relaxation’s healing powers? Harvard researchers found that yoga, meditation and even repetitive prayer and mantras all induced the relaxation effect. ”The more regularly these techniques are practised, the more deeply rooted the benefits will be,” Jake Toby says. Try one or more of these techniques for 15 minutes once or twice a day.

Body Scan: Starting with your head and working down to your arms and feet, notice how you feel in your body. Taking in your head and neck, simply notice if you feel tense, relaxed, calm or anxious. See how much you can spread any sensations of softness and relaxation to areas of your body that feel tense. Once your reach your feet, work back up your body.

Breath Focus: Sit comfortably. Tune into your breath, follow the sensation of inhaling from your nose to abdomen and out again. Let tension go with each exhalation. When you notice your mind wandering, return to your breath.

Mantra Repetition: The relaxation response can be evoked by sitting quietly with eyes closed for 15 minutes twice a day, and mentally repeating a simple word or sound such as ”Om”.

Guided Imagery: Imagine a wonderfully relaxing light or a soothing waterfall washing away tension from your body and mind. Make your image vivid, imagining texture, colour and any fragrance as the image washes over you.



The last time I tried to criticize/judge someone or other’s relationship, I looked at myself and then I found out that there are also many things to be criticized in me and my doings. I started to put more time on improving myself, learning and accepting things. As I learn, I finally realized how healthy, positive and amazing it is to accept your imperfect self and being true to yourself. Surrendering and accepting what I cannot control puts me in laughing mode, “freedom” for I can be me. I am human and I’m dying. I started the countdown, Things that are truly important got more attention; I prioritize because when everything is important nothing is important. I no longer have time for the things that don’t matter (bullsh*ts).

Taking bullsh*t and pain is inevitable; If you are good with a BIG heart? You’re the First target, you’ll go through the most bullsh*t and that’s reality, so just take them but do have goals. They say good people are weak, I don’t think so. Whether you’re good or bad, deep or shallow, I believe what makes a person weak is their lack of courage, integrity, self-belief, true-self and not standing up for what they believe is right. You let the world define you as a person instead of taking control of your own life; God has given you all the weapons and the privilege to create your own self and life. No one can take that away, not even God.  Living a life based on people’s opinion will put you in a cage for good. Don’t change your nature just to please any creature. 

Some of the riches people I encountered are often unhappy. I saw a lady who was 90 years of age, she always smiled, full of love and joy. Even if everyone already abandoned her including her family she did not regret the things that she did for them. She did exactly what made her happy. I asked myself how? Despite having all the money in my possession something was still missing. You really have to follow your heart and use your logic as your guidance.

External beauty, External looks and Material possession are not with you forever or will not define you as a person. You define yourself as a person, including your goals, dreams, things that you give, the value you give to yourself, people and your family. Finding yourself, knowing yourself, self-fulfillment, self-acceptance, true happiness, inner peace, harmony, I believe in them more than in the prospect of any treasure.

You will always be criticize and judge by people regardless of what you do, as long as you know yourself and accept yourself , the only thing can hurt you is what you say. This explains why it’s a waste of time for me to criticize someone or to state that “I can do better if I was him/her”. I will do the same mistakes if I was given the same brain and similar circumstances.

My brother told me “we don’t share the same journey, outlook and meaning in life”.

I believe if they can be successful, yes you can be successful too but what works for another person will not always work for you.

Create yourself and be perfectly imperfect. If no one can relate to your true self, well people come and go and there are 2 billion people in this planet. People are born every second and people also dies every second.

Ryan Leslie: Health = Wealth

He answered most of the why, how and what questions with “do what you love to do”.
When you were 19 you said “I’m goin to be an artist/performer” everyone just laughed.
“When I signed the half a million contract, Tommy told me that these love songs that I do is too elementary,
 It doesn’t reflect what I have accomplished/Harvard.”
“But when I got the half of a million usd, my first mission was to try to woo the baddest girl.”
“This you only live once/YOLO, I don’t have anything against my hiphop counterparts, who enjoys alchohol and marijuana.
It’s just not me, I rather have bottle of water and exercise
Backstage you do it different from every other artist, you do push up and drink water with the crew.

When I feel worried, I run and everything gets better.
When I’m stressed, I run, I become relaxed and things get better.
When I have a lot in my thoughts, I run then my mind gets clearer.
When I can’t sleep, I run, It helps me sleep then I feel better.


10 Reasons To Run 10 Miles


10 It fine tunes your form: Running a 10-miler takes more than an hour to complete, putting you into fatigue when flaws in running form become obvious. You must try to correct those flaws (like slouching) and hold form to the end. Durden believes that a 10-miler makes you a more efficient runner-“by getting all your body parts, while fatigued, to agree on the direction you need to go: forward.” You smooth away rough edges like a stream smoothes out a rough stone caught on its bottom.

9 It’s not a marathon: “People think a 10-miler is like running a marathon, but it’s not,” said Robert Smith, boys track and cross-country coach at Michigan’s Novi High, one of the state’s best teams. Ten miles is not 26. You don’t need four months to “build up” to the distance. Many high school runners, accustomed to running 5-milers and 6-milers, are fit enough to tackle a 10-miler right away. Others may need just a couple of weeks to reach that level. Some freshmen, Smith cautioned, should top out at 7 or 8 miles.

8 It caps off a great week: Speed on Tuesday. Hills on Thursday. Race on Saturday. That’s a good week. Want to make it great. You guessed it: The Sunday 10. “It’s the last accomplishment to a great week of training,” said Katie McGregor, a professional who trains with Team USA Minnesota and is a former NCAA cross-country champion.

7 It’s like weight lifting for your legs and heart: Ten-milers will not only do wonders for your leg muscle strength, but for your heart, another crucial muscle, as well. A strong heart means you have larger “stroke volume.” That is, the amount of blood sent from the heart to the working muscles increases. More blood going from the heart to the leg muscles means your heart will need to beat less when you’re running the same pace.

6 It gives you a king-sized bed: “When you spend more time on your feet doing 10-milers, you build more capillary beds,” said Bob Williams, director of running at the Sports Lab Training Center in Beaverton, Oregon. Capillaries are the smallest blood vessels in your legs, and during 10-milers, you literally grow them like tree branches. More capillaries means that your heart (which we already know is pumping more blood, see #7) can deliver more energy-producing oxygen directly to the leg muscles during a run.

5 It fosters camaraderie: Because of its duration and conversational pace, the 10-miler fosters a sense of esprit de corps (French for camaraderie) among teammates. But one caution: “You can’t expect all runners to stay together,” said coach Smith. “Runners will naturally divide into same-pace groups-7 minutes a mile, 8 minutes a mile-early in the run.” Smart coaches monitor the runners to make sure every runner is comfortably in a group, and that no runner is in over his head.

4 It makes you an aerobic tourist: Your 10-miler can take you far, and be your ticket to some nifty sightseeing. Every runner knows the importance of variety in keeping a training program fresh. You can venture to new trails, pass the homes of friends along your route, circle through town, hit that big hill that no longer seems far away-go almost anywhere your legs desire in the course of 10 miles. And the many new scenes will make the run go by that much faster. Enjoy!

3 It boosts confidence: Who doesn’t feel 10 feet tall after running 10 miles? Okay, you feel good after 5, 6, 8 miles… But 10, you feel unstoppable. Suddenly, hard track workouts may seem more manageable and you’ll feel more eager and less anxious about training. “I know I’m ready for a great race when I’ve done a great long run,” said McGregor, who adds that recognition of your long run get you out of a bad patch in a race. If you get that sinking feeling in the second half of a 5-k cross-country race, recalling your 10-miler will remind you how tough you’ve been on hour-plus runs. “Soon,” says McGregor, “the race could go your way.”

2 It gets out the tightness: “A muscle remains tight because it isn’t getting enough blood,” contends Durden. “The tissues in the muscle haven’t gotten enough nutrition to repair themselves.” In this respect, a 10-miler a couple of days after a hard race will supply the muscles with ample blood flow for repair and recovery. Long runs therefore can function as recovery. Think of a 10-miler as a massage for your tight calves and hamstring muscles.

1 It enables you to switch on your kick: Can Bob Kennedy, the American recordholder in the 5,000 meters, outkick Tim Montgomery, the world recordholder in the 100 meters, on the home straight of a 5-k? Sure he can. But not because Kennedy is faster. He’s not. But Kennedy has endurance that Montgomery, a sprinter, does not. And Kennedy got that endurance from countless long runs like 10-milers enabling him to turn on his speed as he approaches the finish. Coaches like to say that “speed comes from strength.” The stronger you are, says Durden, the better you’ll kick in the last 200 of a race.

How to Run 10
Start Slow: Aim for a “conversational” pace, about a minute and a half to 2 minutes slower than 5-k race pace. If you’re a 19-minute 5-k runner (about 6:05 pace), run your 10-miler at about 7:30 to 8:15 per mile.
Stay Slow: Don’t get hooked into “picking it up” with an adventurous teammate at 7 or 8 miles. “Racing long runs is the number-1 training error,” says Benji Durden.
Stay Together: A good rule of thumb is that the slowest runner in your 10-mile pack dictates the pace.
Break It Up: Instead of focusing on the whole 10 miles at once, mentally break up the distance into segments, like circling the lake or reaching the next intersection. “This way,” said Katie McGregor, “you’ll avoid the moment, around 3 miles, when you realize you still have 7 miles to go.”
Be Fluid: Drink 8 to 12 ounces of water or a sports drink leading up to the 10-miler to prevent dehydration. On hot days, you might want to “plant” a water bottle midway or stop for a drink along the route.
Finish Fuel: Try to snack on something solid within 20 minutes after the run to aid in recovery. Fruit or a bagel will help replace energy. A carbo-protein mixture, like half a tuna fish sandwich on rye, is ideal.