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2019

Finally Healthy,
Finally Happy
4 Pillars Exercises for Beginners
BY KAKI OKUMURA
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Philosophy
4 Essential Pillars to a Healthy Lifestyle

Rest
Body: Better sleep, preventing
overexertion

Mind: Calmness, managing

overwhelm, feeling peace

Nourish
Body: Balanced and filling
meals for energy

Mind: Nutrients to support

your mental health

Move
Body: Strength, endurance,
flexibility

Mind: Passion, productivity,

creativity, fun

Socialize
Body: Shared experiences and
adventures

Mind: Love, sense of belonging,

preventing loneliness

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The 4 Pillars
Each of these pillars are
interconnected with the others,
capable of influencing each
other in both positive and
negative ways

Our strengths can aid our

deficiencies: Good rest can give
us energy to exercise, while
plentiful exercise can lead to
better rest

Our deficiencies can harm

our strengths: Poor rest can
deprive us of the energy to
exercise, while lack of exercise
can lead to unsatisfactory rest

Enjoy the Guide!

Because our physical and mental wellbeing impacts how we interpret and act on the experiences we
come across in our own life, a healthy lifestyle is key to leading a more rich and exciting lifestyle. By
nurturing and taking care of these four pillars of health, we can make ourselves stronger and more
resilient in times of distress, and bolder and more enlivened in times of prosperity.

In this way, I believe that to pursue greater levels of joy, satisfaction, motivation, and peace in life,
individuals must first prioritize their pillars of health, and consistently check in with and maintain all 4
components.

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Rest
Reading books as a mindful way of rest

Why Books?
Reading for leisure is an underrated and incredible tool that
helps alleviate the pressure from our stresses and anxieties.
Stories connect us to humanity, they broaden our under-
standing of ourselves and the world. While online videos or
articles can also be great mediums for storytelling, these me-
diums are also designed for addiction, which is why I recom-
mend books first for mindful rest.

The Curious Incident of The Da Vinci Code

Books I the Dog in the Night-time by Dan Brown

Recommend: by Mark Haddon For people who love a thriller and mystery.

You’ve probably heard of this book, and

Bad books are bad books, and
it can be difficult to find a good
story when so many titles are
available. I’m going to save
you time from that stress, and
For people who love a heart-warming story.
there’s a good reason why. If you haven’t
It’s a story about empathy, the importance
read it yet, do it now. Well-written and fast-
of patience, and resilience in the face of
paced, you’ll feel breathless when you’re
confusion and frustration. If you need a
done reading. Don’t let the length scare you,
reminder that you’re doing alright, people are
it’s going to feel short anyways.
strong, and things will end up working out

here are 4 brilliant, interesting, somehow, this is for you.

and page-turning books that I

recommend. The $100 Startup We Were the Lucky Ones
by Chris Guillebeau by Georgia Hunter

For people who feel uninspired and want For people who want a good cry. Both

to feel energized again. Filled with relatable exciting and emotional, I could not put it

stories of how people took a chance on down. Based on a true story, this book is

themselves, and ended up finding fun ways both well-written, well-researched, and eye-

to make a living. After reading it, I was opening on the tragedies of war. It will ease

suddenly full of inspiration and a billion ideas your soul and remind you of what’s really

of what I could do. important in the grand scheme of things.

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Nourish
Green tea for a healthier heart and gut

Benefits of Green Tea

Consumed for generations, green tea is a powerhouse.
You may have heard it before, but green tea’s antioxidants,
polyphenols, and nutrients help to improve brain function,
metabolic health, and reduce the risk of cancer and disease. I
don’t promote gimmicks, and would never claim it’s a cure-all
substitute for proper nutrition, but regular consumption of
this drink has measurably improved my nutritional health.

Types of Green Tea &

How to Drink It
Sencha Matcha Hojicha
Green Tea Leaves Green Tea Powder Roasted Green Tea Leaves

The most common way to enjoy green tea, Matcha leaves are grown in the shade three Hojicha differs from sencha in that the green

sencha leaves are grown in direct sunlight, weeks prior to harvest, then ground into tea leaves are roasted after being steamed--

then steamed after harvest. The tea leaves powder form, which makes it different from this gives the tea leaves a much earthier and

are dried out and rolled into a needle-like sencha. The higher grade of matcha, the sweeter aroma, and also makes it virtually

shape which helps to bring out the flavor. more intense the flavor. caffeine-free. I personally enjoy hojicha more

than sencha for this roasted smell and taste.

To consume sencha, I like to use loose leaf I like to drink matcha by putting a tiny

tea leaves and steep it for about 1-2 minutes spoonful, about the size of a pinky fingernail, To consume hojicha, I like to use loose leaf

in hot water. Any longer, and it becomes too into a milk frother with almond milk. If you’re tea. A high-quality favorite, Fukujuen Tea’s

bitter. I like to use Ippodo Tea’s (Housen) new to matcha, having it with milk is an easy (Heian) hojicha, can be difficult to find,

loose leaf tea, as it’s light, but has lots of way to introduce it to your taste buds. I love but I love the toasty aroma of their loose leaf

flavor. While I prefer the process of loose leaf Itoen’s (Gunkaku no shiro) matcha, tea. Ippodo Tea’s tea bag version of hojicha is

tea, I find Ippodo Tea’s sencha tea bags to for its high-quality, rich bitter-sweetness. also of high quality, and has a strong roasted

taste just as good as the loose leaf version. aroma that I love.

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Move
The 7-minute workout

High Intensity, High Reward

Exercise doesn’t need to be a one-hour, blocked-off activity.
The 7-minute workout, developed by exercise physiologist
Chris Jordan, is a great way to exercise for when you’re busy.
High-intensity effort in short intervals deliver many of the
same benefits as longer, cardio-based workouts. It’s a great
introduction into fitness for people who are new to it, or it can
be a great finisher for more experienced individuals.

The 7-Minute Workout

Because it’s so low-commitment and short, you won’t feel the typical dread many people feel when
beginning a new fitness regime. I can do it virtually anywhere and it doesn’t take a lot of time, so the
workout is a habit and activity that is easy to sustain.

1. Download the 7 minute workout app on your phone. While there are many versions of this app, I
like to use 7 Minute Workout by Wahoo Fitness for it’s simple design and intuitive UX.

2. You do 30 seconds of intense exercise, followed by a 10 second break, for 7 minutes. I simply use
the app as a timer, and ignore the exercises the app gives me, because I like to tailor the workout to
my own needs. Depending on your level of fitness and what you want to improve, you can tailor a
workout too, or you can follow the app.

For beginners, this is an easy and apartment-friendly modified version:

Leg lifts (30 sec), Push-ups (30 sec), Squats (30 sec), Plank (30 sec)

*Repeat above three times

Push-ups/squats/planks are ultimate exercises to work your core, legs, glutes, and upper body. Leg
lifts are also a better alternative to sit-ups, which strains your neck and puts pressure on your back.

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Socialize
Postcards as a medium for meaningful connection

Dear ____,
I found that writing postcards is a small but effective way to
bring joy into the lives of others, as well as be a therapeutic
source of joy for myself. Rather than posting on social media,
postcards are a great way for me to share with those that
matter. It lets them know how and what I’m doing or feeling,
and that I’m thinking of them, so they feel more connected to
the experiences I share.

Useful Tips on Writing Postcards

To be honest, my writing postcards began out of necessity. My grandma refuses to buy a cellphone
and corresponds by fax (which I do not own), but I wanted to communicate with her. Postcards
became our solution, and I’ve since used it as a thoughtful way of communication with others.

Writing helps me feel less alone and more connected to those around me, as I get to share my ideas,
thoughts, gratitude and love for those I care about, and in turn my relationships strengthen.

Travel, holidays, or big events are great reasons to write a postcard. However, if none of the above
apply to you, you can also let the postcard itself be a reason for writing to them. For example, a
postcard that reminded you of someone-- let them know you thought of them, and that’s why you
decided to write. Like sharing a funny video or sharing a meme, let your reason to send a postcard
simply be to send something you thought they would enjoy.

TIP 1: I write a lot of postcards, so I buy stamps in bulk and keep a few in my wallet, and the rest in my
desk. Always having stamps on you already reduces the barrier for writing postcards, and will make it
a more enjoyable activity for when you just feel like writing to someone.

TIP 2: As much as I like writing postcards, I also like getting them back. I write my return address on
top so if the recipient feels like returning my message, they can do so with easily without having to
search for my address. While it’s more work than messaging, sending postcards back and forth is a
really personal and heartfelt way to connect with people who are important to you.

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 Thank you so much for reading!
Using the lessons I’ve learned from and experienced in both my
Japanese and Western upbringing, I’ve managed to help myself
by following a philosophy based around wellness and health.
I strongly believe that good health is not just beneficial, but
incredibly essential to living a fulfilling and rich life.

My journey is far from perfection, but I use my personal

experience and dual knowledge of Japanese and Western
lifestyles to help others shape healthy, sustainable, and fulfilling
lifestyle paths toward better living.

Get a Beginner’s Starter Pack:

https://kakikata.space/?product=starter-pack-for-kakikata

Includes:

- A handwritten, mailed letter by me

- Personalized book recommendation

- A sample of my favorite green tea

- 2 washi paper postcards to send to someone you care about

- Some kakikata stickers (for fun!)