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Livliga | Health-minded February

Friday, June 24, 2016

Midyear Update- Steps to take in 2016--Creating a mindful and ever present purpose

Midyear Update on My Mindful Progress
Part of making goals is reviewing them and checking in on how you are doing with them. Every once in a while it is important to take a moment to look over goals and see what is working and which ones need to be rebooted. I did that recently with my 2016 New Year's goals.

As a reminder below are my goals:

Creating a mindful and ever present purpose- living a healthy lifestyle
    •    Changing how I think about food and me- it is not who I am. It is what fuels me and provides
         great pleasure
    •    Self hypnosis- getting my mind on board and reinforcing the growth-mindset, over and over
         again
    •    New mantra- favorite food shift- visualizing healthy foods like: celery and chocolate PB2
    •    Meditation- taking a few minutes each day to breath, relax and believe that I am worthy of
         feeling and looking good
    •    Paying attention to how I feel and doing something about it- doing my exercises to heal and
         strengthen from injuries and tending to myself when I am tired or not feeling well
    •    Adding time to my cardio work out-  increasing my time from 30 minutes to 40 minutes in
         order to go for the next 50 pounds. Consistently practice interval exercise
    •    Mindful eating- eating what makes me feel good not the comfort food of indulgence
    •    Log all food- even on "bad" days
    •    Sleep more hours each night- get in bed at 10:30 and lights out at 11. Goal 7 hours
    •    Making a healthy lifestyle permanent and sustainable- getting my mind, heart and body all on
         the same growth-mindset
    •    Include Weight loss as part of the plan- Going for the next “50”. Total to lose- 57   pounds;
         looking at it in 3 segments of 19 pounds each. Target months-- April, August, December.

                 ◦     Sub goal 1: lose the weight over a years time
                 ◦     Sub goal 2: lose 5 pounds per month



So where am I? Overall the goals remain relevant and meaningful to me. What was nice to realize is that I have stuck to a few of my goals and made real progress.

There is only one goal I have found too hard to sustain--logging everything I eat. It just is too hard to do. I know it is important to be mindful of everything I eat and track it. Not sure what a practical solution is. For now I am approaching it more from a pre-planning what I eat. I use my meal planner to plan out our dinners. Most dinners are for 4 so they work for the next day's lunches as well. Breakfast is always the same- oatmeal. Then I make my grocery list which includes healthy and calorie conscious snacks. This is working when I am home and feels doable to me.

The goal I feel the best about is ramping up my cardio work out from 30 to 40 minutes. I do this every time I work out and I work out 5 days a week. Most mornings I do interval jogging with my fast walking. I am proud of myself for sustaining this goal and change in my once rote routine. It proves to me that I can change.
Morning Routine on June 3, 2016
The goals I am enjoying working on and making more a part of my daily life are those around self hypnosis and meditation. I have found some great resources that I have found very helpful. Below are links to two of them:

The Gabriel Method: Visualization
Losing weight remains an ongoing challenge. I have lost 7 pounds since the first of the year, far less than I had planned. Nothing new there but I am glad to focus on lifestyle changes that are sustainable, enjoyable and making an overall difference in my health.

My take away? It is worth it to make new goals with the new year. Resolutions may not work but goals can and do. Also some goals are more attainable and sustainable than others. Some goals may need a work around if the overall importance of the goal is still relevant but the current tactic isn't working, like logging everything I eat. Ultimately it is about "keeping on keeping on", enjoying the process and the pleasure in changing for the better while learning about new things, like meditation.