Welcome to the Bodywork Wiki Page

Welcome to the Workout Wiki! Joseph Graves, Carol Urias and myself (Roy Whitten) have put together this Wiki Page regarding Bodywork. This is a topic that the three of us are passionate about. We have found some great information to share with our fellow "Shifters". Throughout this Wiki you will find relative and helpful information for anyone looking to improve on bodywork. We have taken some of the most useful information relating to bodywork, including the importance of bodywork, the benefits of bodywork and some examples on how to effectively perform bodywork, and compiled it all here throughout this page and the attached links for you to use as a guide and reference. Please enjoy! (Roy Whitten)

Bodywork is very important and plays a key role in who we are. What are body works you may ask? If we are more present within our bodies, using the full focus of our energies, thoughts, actions and emotions, the more fully we experience life and the better access we have to all of our personal resources and well, energy! We can do this through tai chi, yoga, meditation, massage, mindfulness, weight training, and cardio are just a few to name. (Joseph Graves)

The practice of bodywork enables us as people to consistently maintain and enjoy the best lifestyle we can. Feeling good about oneself is one of the most important aspects of our lives. This is not portrayed only physically, but it plays a key part in the mental aspect of health as well. Regularly maintaining a healthy bodywork practice will create an environment for oneself that allows feelings and self-esteem that might otherwise not be there. Some examples might include walking proud with head held high, becoming more outgoing, and being happier as a person. Many fail to see the importance of bodywork, and without a good appreciation to this importance, one can become lost. In conclusion to this, bodywork is a key point in the function and outcomes of our emotions and feelings. If we feel good, we can look good, and if we look good, we can feel good. (Carol Urias)

During research of the bodywork theme, there was a multitude of benefits identified. Some of the physical enhancements from bodywork are obvious and have been touted for years. It is not uncommon to hear that the bodywork lowers the risk of disease (heart, diabetes, and hypertension), obesity, cancer, and other medical conditions (stroke and cholesterol). However, more in-depth investigation into bodywork indicates that certain benefits are not obvious but can be more persuasive for one to improve health through physical activity. Benefits such as increased energy, improved attitude, increased self-esteem, and reduced stress have all been demonstrated to change as a result of bodywork. Clearly, the benefits of bodywork have been demonstrated by scientific research, as well as through personal experience. (Joseph Graves)

Yoga is a very popular form of bodywork. Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are enjoying its health benefits. Yoga can hardly be called a trend.Most Westernized yoga classes focus on learning physical poses, which are called asanas. They also usually include some form of breathing technique and possibly a meditation technique as well. Some yoga classes are designed purely for relaxation. But there are styles of yoga that teach you how to move your body in new ways. Choosing one of these styles offers the greatest health benefits by enabling you to develop your flexibility, strength, and balance. (Joseph Graves)

There are millions of different exercises and each one affects each person differently.  So let me give you some examples of the main bodywork sculpting tools.  Cardiovascular training (cardio) can be a simple as a job around the block, jumping jack, and/or even dancing around your living room to your favorite tune.  Strength training can be done at home with pushups, squats, lunges, and sit-ups.  Flexibility also can be done at home with just simple stretching before and after exercises or a good Yoga routine.  For a good all around bodywork feeling also try meditation along with cardo, strength, and flexibility training.(Roy Whitten)

"Good for the body is the work of the body, good for the soul is the work of the soul, and good for either is the work of the other"

Henry David Thoreau

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Conversation

Summary of Transformation Practice:

     My first transformational practice that I chose to participate in was the practice of bodywork.  There are many different practices of bodywork as described above.  For my bodywork practice I chose walking.  Walking is something that is good for the body and it is something I knew I could incorporate into my daily life.  It does not cost any money and there is no fancy equipment involved. 

     My goal was to walk at least 3 days per week.  I was able to accomplish my goal for most of the weeks during my practice.  I walked by myself, with my 2 young boys, or with the whole family.  Everyone enjoyed it as we were able to get out of the house, enjoy the outdoors as well as get some exercise for the body.  I also added some free weight exercises for my arms since I already had some free weights sitting around the house I was able to incorporate that into my bodywork practice as well.

     Personal applications that I would suggest for bodywork would be walking for the reasons listed above, it is a goal that can be reached and is good for the body.  There are other little ways to incorporate walking into your daily life such as taking the stairs instead of the elevator and/or parking farther away from your destination so you have a little longer walk time to and from your car.  A second application for bodywork would be simple exercises at home such as lunges, sit-ups, and push-ups.  All of these do not require anything extra but that of your own body and of course some precious time.

     Professional applications that I would suggest for bodywork that can also include walking are instead of calling a co-worker on the phone or sending an email simply get up and walk to the other person's desk/office to speak to them.  This increases face time which is good for co-workers relationships as well as increasing your exercise.  A second practice of bodywork could be walking during lunch.  If you have time to get outside the office during lunch even if it is only for 10-15 minutes, you can get a short walk in during that time as well as getting away from the workplace atmosphere for a little bit.

     Lessons learned during my transformational change was that walking helped me feel better.  I had more energy, I slept better on the days that I walked, I increased time spent with my children on the days they went with me, and overall I think I had a better attitude about everything.  I have realized that walking is something that is doable.  It is free, convenient (you can do it almost anywhere), and one way to get the body moving.  (Andrea Prado)

Summary of Transformation Practice:

My transformational project was to join a local gym and workout four days a week (cardio) for thirty minutes minimum on these days. I kept track of my progress by using a scale, and kept track of completion for the week by keeping a magnetic calendar on my fridge. This was a good way for me to remember and not use the "i forgot!" tactic I so often found myself using.

There are a few ways I can suggest professional applications to be made for the transformational process of bodywork. Instead of doing homework laying down on your bed, do it sitting. Instead of sitting- try and do things standing. Instead of just standing around, walk. Instead of walking-run. Bumping up the little things done in everday activities can be the biggest opportunity for yourself to improve, and it's really easy too!

I learned many lessons during this practice and especially important was how good I felt about myself and about life in general was very obvious. Another significant detail is that I performed this practice at the start of the semester, and still I continue to workout and watch what I eat. It's amazing how I have been impacted! (Carol Urias)

Bodywork Reflection

This was the perfect time for me to start with bodywork.  I know there are many different ideas when it comes to body work, but for me it was getting back into shape.   Before I started this class I hade a hernia operation and was off my feet for about six weeks.  When I got accepted for bodywork I was very happy and thought it would give me the boost I needed to get moving again.

From February 5^th to March 18^th I worked very hard to get myself set up with a routine for weight training, cardio, and what I realized is there was some power Yoga involved.  I tried each day to rate my stress level, and the energy I had and hoping my stress would go down and my energy would go up.  I wanted to rate my day on a 1 to 5 system, starting with a 1 being that I really didn’t want to work out and a 5 being super happy and it made a difference.  I came out with an average of 3.6. Here is a graph of my weeks and how I progressed.

As you can see in the graph I had an increase in energy and a decrease in stress.   As for things that I learned; your mental attitude and health is all linked together.  If you are not feeling good then your workout will not be good.  Also, I would suggest that one would spend more time working out a better plan and have a nice schedule done up before you start. (Roy Whitten)

BODYWORK (Richard Rice).

            This class did a lot to help me in many different ways.  I have to admit that I was very skeptical at first when I saw the subject matter of the class.  I have never been very “New Age” and that was the impression I got at first.  Honestly, the class is somewhat New Age, but I have a newfound respect for the processes behind it and the people that subscribe to them.  Following are my outlook and general physical/emotional condition upon starting the class and then the results of the behavior modifications that I participated in:

SEMESTER-1^ST HALF-BODYWORK: On starting this course, I weighed 223 lbs, the most I have ever weighed in my life.  I have suffered from degenerative disc disease in my lower back for almost 11 years and the extra weight was certainly not helping.  I chose BODYWORK as my first discipline.  Initially I had intended go on a very specific diet, get up at a specific time every day and do cardio and aerobic exercise such as push ups and sit ups as well as hike or jog at least 4 times a week.  I actually did this for about three weeks and then modified the plan a bit.  What I did continue through the remainder of the course and presently is hike at least three times a week with my wife.  In addition to this I play disc golf once a week and also do push ups and sit ups several times a week.  Another aspect I’ve added is yoga which will be covered in more detail under MINDFULNESS.

DATA TRACKING FOR BODYWORK: 

My regimen as I have mentioned above was as follows for the first 3 weeks:

Awake at 8 am.

Have a bowl of cereal or small portion of fruit.

3 sets of as many push ups as I could do.

3 sets of as many sit ups as I could do.

Eat a large breakfast (excluding sugar, fatty dressings and cheese), light lunch and light dinner.  No food after 8 pm.

Go walking or hiking at least two miles every other day.

Cut out all sugars, period.

Due to my work schedule and increased pain in my left knee due to an old injury, I adjusted my schedule after 3 weeks to as follows:

Although my intentions were good, I was not getting enough sleep since I usually don’t get to bed until about 2 am.  I began to sleep until 9 or 10 am and cut the hiking down to 3 times a week.  I still have the same dietary habits but have stopped doing the push ups and sit ups due to increased pain in my left knee and lower back that they were causing.  The end result is that I lost 24 lbs (down to 199) and have basically made this latest routine a lifestyle.  My end goal is to lose an additional 14 pounds and get 1 pound below my best weight of 186 in the past 20 years.