label : chi nguyen
code name : chibixchan
existence : nineteen years
location : minnesota
education : college student
employment : interning somewhere soon ^^x
mission : enjoy the journey of life
motto : do not go through life without leaving some kind of positive mark.



* Step out of my comfort zone!
        - Take risks!
        - Converse, be social
        - Try new things! (martial arts, piano,
         languages...)
* Have more energy!
        - sleep, water, breakfast, exercise
        - enthusiasm! =D
        - good posture boosts energy!
* Have more confidence in myself! ^.~
* Attitude is key
        - always envision the positive
         outcome
        - program your mind for success!
* Make new friends
        - I don't have to put up with people
            who disrespect me
* Be a more thoughtful person
        - Go out of your way for others
        - Keep in touch with people
* Let go of the past
* Live simple
        - Enjoy the simple things in life!
        - Keep a young heart! Have fun!
        - You are only young once.
* Work hard in school!
        - Study ahead of time!
        - Write out specificthings I need to do
         in order to succeed
* Stay healthy and fit
        - water, milk, fruits, vitamins, etc.
        - at least 7 hours of sleep
        - take care of my teeth
* Work out plan!
        - at least 360 crunches
        - push-ups, lunges, butt-kick, wall
         -sits, leg lifts, jumps
        - tae bo, Densie Austin, pilates
        - stairs running / dance! / gym!
* Be a better listener
* Mind exercises...
* It's not that hard to talk, Just talk!
        - express myself better verbally
* Be productive
        - don't be lazy
        - don't waste time
* Get a job already!
* Be more independent
* Read, read, read
        - become knowledgeable
        - watch the news
        - the person who doesn't read is no
         better off than the person who can't.

 

 December 10, 2005 
I need to buy dumbbells and clean running shoes
"Did you know that a good deed erases a bad deed?"

Pg. 6
- Eat five meals a day to boost your metabolism and reduce body fat.
- Follow the five criteria for each meal
     (1) low-fat quality protein
     (2) low-to-moderate glycemic index carbohydrate
     (3) fiber
     (4) healthy fat
     (5) sugar-free beverage
- Spend only five minures preparing each meal, which requires only five easy-to-find ingredients
- Work out twenty-five minutes, five days a week, for five weeks to get your body to lose fat, gain lean muscle, and increase energy in less time than any other program.
- Indulge in your weekly cheat day. That's right, one day a week indulge your cravings and eat the foods you love.

Pg.21
- Utilize an intense, high repition work out
- Varying the number of reps and sets constantly shocks the body, which includes your muscles (making you leaner and stronger), hormones (stimulating your metabolism), bones (protecting you against osteoporosis), and connective tissue (preventing repetitive stress and other injuries).
- Your metabolism is elevated for up to forty-eight hours after a strength workout

Pg. 23
- The time you spend working a certain muslce should be proportional to the size of the muscle.

Pg.27
Ten minutes of Strength Training boosts your body in 5 ways

Pg. 40
- A good warm up (cardio) is far more effective for injury prevention than stretching. (Your heart will start pumping more blood to your body, which will help warm your muscles, tendons, ligaments, and joints)
- Target heart rate zone: (220-age) x (.65 or .85)
     - During the work-out, count how many beats there are in 10 seconds, and multiply that number by six.
- Great cardio exercises:
     * Uphill-walking (tones the thigh. butt, hamstring, and calf areas better than others because of the inclined walking surface)
     - stair-walking
     - jump-roping


me was here @ 12:55 PM   [ ]


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