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My Core Message

Love Yourself First…

Then and only then can YOU truly Love another!

This is the message I am here to share.

Kita Forever
Inspiring Possibility

HOW BOW WAS CREATED

One morning while meditating I got the idea to pick up garbage and be of service to the Ocean rather than pillage its sea shells like I had been doing for the previous days leading up to creating BOW (Bless Ocean Water) by bowing and picking up other people’s karma while at the same time balancing mine from all of the garbage I have littered in my life.

Sometimes I get upset when I see people looking at me and I can feel that I am picking up their karma and then I remember the hand that gives is given and I immediately (silently) thank them for being of service to help me continue to grow and glow…

Sometimes when I am feeling really energetic I run from piece to piece and get a real good sweat on, hokey stop and goes, push ups, back bends… by the end of my Running Bowing I am full of Earth energy and Ocean gratitude as I feel the warmth of the Sun kiss my body and the salty wind caress my skin.

For More Information About The Forever Living Health Bless Ocean Water (BOW) Project

& How YOU Can Receive $7,374 in Complimentary Gifts for “Being The Change”

CLICK HERE

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My Core Message

Love Yourself First…

Then and only then can YOU truly Love another!

This is the message I am here to share.

Kita Forever
Inspiring Possibility

> Take Care of YOURSELF First

> Feed YOURSELF First

> Clothe YOURSELF First

> Love YOURSELF First

> Bathe YOURSELF First

> Play With YOURSELF First

> Exercise For YOURSELF First

> Love YOURSELF First

> Dance With YOURSELF First

> Massage YOURSELF First

> Smile At YOURSELF First

> Forgive YOURSELF First

> Be Generous To YOURSELF First

> Love YOURSELF First

> Be Grateful For YOURSELF First

> Discipline YOURSELF First

> Commit To YOURSELF First

> Be Responsible For YOURSELF First

> Did I Mention Love YOURSELF First

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My Core Message

Love Yourself First…

Then and only then can YOU truly Love another!

This is the message I am here to share.

Kita Forever
Inspiring Possibility

To stretch the muscles between the shoulder blades, try this stretch from Jeff Spencer, a certified chiropractic sports physician in Grants Pass, Oregon: Stand with your feet shoulder-width apart.  Bend over at the waist about 90 degrees, knees slightly bent.  Wrap your right hand around your left knee and grab it so that the palm and fingers are behind the knee.  Keeping your right knee bent, slowly straighten your left leg while lifting your right shoulder straight up toward the ceiling.  You should feel a powerful stretch in the rhomboid muscles between your shoulder blades.  Hold for 30 seconds.  Now reverse the movement to stretch your left side.

LOWER BACK

Lie on your back, and draw your right knee up to your chest.  Hold for 30 seconds.  Repeat with your left knee, then with both knees at the same time.

SHOULDERS

Since most daily activities involve forward motion, the front pat of your shoulder is both stronger and tighter than the surrounding muscles, says William Dear, a physical therapist at the Cleveland Clinic Foundation.

Here’s a stretch to help correct this imbalance.  Stand with your back to an open doorway, about 18 inches in front of, and slightly to the left of, the doorframe, with your feet shoulder-width apart.  Reach back with your right arm and grab the doorframe at waist level.  Lean forward until there is light tension on the arm, then rotate your torso away from that arm and that position for 10 to 20 seconds.   Straighten up, walk your fingers 6 inches up the frame and do the stretch again.

Repeat five times, increasing the height about 6 inches each time.  Move to the right side of the door frame and repeat with the left arm.

CHEST

Standing slightly in front of a doorway, hold your arms out to your sides at shoulder height.  Bend your elbows and place your inner forearms against the door frame.  Keeping your arms in this position, take a small step forward so you feel the stretch in your chest muscles.  Hold for 20 to 30 seconds.

Now step back into the starting position, keeping your forearms pressed against the door frame.  Press both of your elbows against the door frame as if you’re trying to bring them together in front of you.  You should feel a contraction in your chest muscles.  Hold for 6 to 10 seconds, then relax.

BICEPS

Stand with your back to an open doorway, arms at your sides, palms facing forward.  Swing your right hand behind you, reaching through the door frame and placing your palm against the wall on the other side.  To accentuate the stretch, turn your body slightly to the left.  You should feel the stretch in your right arm and shoulder.  Hold for 6 to 10 seconds.  Repeat this sequence 1 or 2 times, then repeating with your left arm.

TRICEPS

Sitting in a chair with your back straight, bend your right elbow and try to touch your right palm to your right shoulder bald.  Your elbow should be near your head and pointed straight up at the ceiling.  With your arm in that position, bring your left hand up over your head and wrap it around your right elbow.  Now push your right elbow downward, providing resistance with your left hand.  Hold for 6 to 10 seconds.  Do this three times with your right side of the doorframe and repeat with the left arm.  

FOREARMS

Get down on all fours.  Turn your hands out to the sides 180 degrees, until your fingertips are pointing toward your knees.  Hold for 10 to 20 seconds, leaning back slightly to increase the stretch.

ABDOMINALS

Lie on your stomach, arms extended in front of you with your hands shoulder-width apart, palms down.  Now slowly lift your shoulders off the ground by pushing yourself up with your arms, arching your back and keeping your pelvis flat on the floor as you rise.  If your can, come all the way up until your elbows are locked.  Hold at the top as you slowly exhale, then go back down.  Do 10 repetitions.  If this is too difficult, try doing the exercise with your forearms flat on the floor.

QUADRICEPS

Standing in front of a chair, bend your left leg behind you and rest the top of your foot on the seat of the chair.  Tightening your stomach and your butt, and keeping your leg relaxed, push your stomach forward slightly.  To increase the stretch, put your foot on something higher.

HAMSTRINGS

this stretch uses a leg- extension machine.  One leg at a time, using a very lightweight, raise your leg until it’s fill extended.  Now flex your foot and try to pull your big toe back toward you.  Do 10 repetitions with each leg.

If you’re miles away form a leg-extension machine, try this.  Stand 3 to 4 feet away from a wall with your legs together.  Lift your right leg and touch your toe to a point about 3 feet up the wall.  Hold for just a second.  Repeat this movement, each time raising your touch point on the wall about 6 inches, or as high as is comfortable.  Stop when the supporting leg is tired and repeat with the other leg.

GLUTEALS

Bob Anderson, author of Stretching, offers this glute loosener.  Sitting in a chair, take your right ankle and put it on top of your left knee.  Put your right hand over your ankle and rest your right forearm on your right calf so that your elbow is resting on the right knee.  Keeping your back flat and your right knee down, gently lean forward, bringing your chest toward your knees until you feel a mild stretch in your butt.  Hold for 15 to 20 seconds, then do the other side.

CALVES

For the gastrocnemius muscle, stand about a foot away from a wall.  Place your hands against the wall for balance and step back with your left foot so that your left toe is just behind you, with the toe turned slightly inward.  Keeping your left leg straight and your left heel on the floor, lean forward until you feel the stretch in your left calf.  Hold for 30 seconds.  Do the stretch twice with each leg.

For the soleus, begin in the same starting position and step back with your left foot so that your left toe is about 2 ½ feet from the wall, the foot pointed slightly in.  Instead of leaning forward, squat down slightly until you feel the stretch in the lower calf, keeping both feet flat on the floor and both hands on the wall for balance.  Hold for 30 seconds, and repeat with the same leg.  Then switch legs.

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My Core Message

Love Yourself First…

Then and only then can YOU truly Love another!

This is the message I am here to share.

Kita Forever
Inspiring Possibility