Mastering Monday

Monday, January 8, 2024

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Last Night's Sleep
8 hr 15 min

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Today's Forecast

Today: Mainly cloudy. High plus 4°C. UV index 1 or low.

Tonight: Mainly cloudy. Wind up to 15 km/h. Low minus -3°C with temperature rising to plus 2°C by morning. Wind chill minus -7°C this evening.

Air Quality: 2 - Low Risk

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Today's Journal 

Mindfulness Meditation
Calm app...
* Daily Jay - "Check Your Assumptions"
* 7 Days of Growth, Day 7 - "Lowering Your Stress Level"

Mastering My Life! (lol)

This is going to be a busy day. Everything I signed up for gets going today.

1. The Plan To Eat Learning Series.
Today's video, "Cook, Plan, Shop Lesson 1".

2. The Gina Livy Winter Group
9:00 am - Facebook Live session Day 1

3. The Simplify Workshop
9:00 am - Video 1 - Create Inbox

4:00 pm - Facebook Live Q&A Session

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Today's Daily Affirmations

https://www.dailymotivation.site/affirmations

* I only need to survive this moment.

* I am willing to embrace a different perspective.

* I can give people the benefit of the doubt.

* I can easily relieve my stress.

* I see other people as they are.

* I refuse to take things personally.

* I can ask for what I need.

* I can keep my emotions in check.

* I am exactly where I need to be.

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Today's Exercise 

I decided to listen to the Gina Livy Facebook Live session down in the basement workout area while I did a Leslie Sansone walk in order to get some cardio and some steps. 

9:00 am - LS "WU, Yellow Mile, CD"
22 minutes / 1801 steps

3:24 pm - JA "Seated Bed Mobility"

16 8 minutes / 289 steps (I only did half).

JA "Standing Bed Side Mobility (Bonus)"
12 minutes /  steps

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Today's Total Steps: 

6640

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CT Scan Thursday

Thursday, January 4, 2024

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Last Night's Sleep
7 hr 3 min

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Today's Forecast

Today: A mix of sun and cloud. 30 percent chance of flurries early this morning. Wind northwest 30 km/h gusting to 50. Temperature falling to minus -3°C this afternoon. Wind chill near minus -10°C. UV index 1 or low.

Tonight: Partly cloudy. Becoming cloudy late this evening. Wind up to 15 km/h. Low minus -6°C. Wind chill near minus -10°C.

Air Quality: 2 - Low Risk

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Today's Journal 

Mindfulness Meditation
Today, while still in bed, I used my Calm app...
* Daily Jay "Don't Judge The Weather"
* Jeff Warren "Rooted"

After I got up and had my water and coffee I did a couple more. On Calm...

* 7 Days of Growth "Days 1, 2 & 3"

On Balance app...
Ofosu "Foundations Day 9"

Get Some Sun on Your Face
* Its another gloomy day, with no sun, so I used my Natural Light Therapy Lamp at the same time as my Balance meditations.

11:00 am - Dennis has his 1 year post lung cancer CT scan. He's been coughing, every single day, for over one year now. He had pneumonia for months last spring and summer, and eventually, after three rounds of antibiotics, that cleared up. However, he's still coughing.

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Today's Daily Affirmations

https://www.dailymotivation.site/affirmations

* I find goodness every day.

* I am attracting the breakthrough I need.

* I have the strength to endure this waiting period.

* I am experiencing a profound breakthrough.

* I am learning to love myself.

* I embrace my version of happiness.

* Good habits are part of my routine.

* I can achieve more happiness in my life.

* I have time for activities I enjoy.

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Today's Exercise 

1:34 pm - LS "WU, Green Mile, CD"

24 minutes / 728 steps

2:46 pm - "Outdoor Walk" at cemetery
28 minutes / 2313 steps / 1.56 km 

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Today's Total Steps: 

7599

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Well Planned Wednesday

Wednesday, January 3, 2024

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Last Night's Sleep
8 hr 9 min

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Today's Forecast

Today: Cloudy. 30 percent chance of flurries this afternoon. Wind becoming west 20 km/h gusting to 40 this morning then light late this afternoon. High plus 3°C. UV index 1 or low.

Tonight: Cloudy. 30 percent chance of flurries this evening. A few flurries beginning late this evening and ending overnight. Wind becoming northwest 30 km/h gusting to 50 this evening. Low minus -4°C. Wind chill minus -11°C overnight.

Air Quality: 2 - Low Risk

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Today's Journal 

This week is all about working out the kinks in my well-thought out plans for the New Year, tweaking things to make my day go more smoothly, and eliminating the unnecessary stuff. I have to remember to make small changes over time. 

I also need to be realistic. The Gina Livy Winter Group begins next Monday (January 8th). In my original plans, I had scheduled my Leslie Sansone Walk Workout for 9:00 am, to coincide with the daily Gina Livy Live Talk session. I thought I could listen to Gina while doing the workout (with the sound muted). You don't need instructions to follow along with Leslie... her workouts are basically all the same, and she repeats herself every day. 

However, I don't get out of bed as early in the winter as I do in the summer. All this week I've still been sitting on the couch at 9:00 am, drinking my second cup of coffee and journaling. Plus my back has been sore for two days now and I usually don't feel ready to workout until later in the morning (or afternoon). So I'm not going to actually schedule my workouts for a specific time of day. As long as I move my body, off and on, every day, that's a win. 

QUOTE: Initially, change might seem exciting and even easy when we reflect on the potential benefits it will bring to our life. However, when it comes to “walking the walk”, sustainable behaviour change is complex because it requires us to disrupt a current habit while, at the same time, fostering new, possibly unfamiliar ones. This process takes time and usually takes longer than we would like. Something as simple as drinking an extra glass of water a day can take anywhere from a few weeks to a few months to become a consistent, habitual behaviour.

A common mistake when making changes is trying to do too much too soon. We might think that if we make bigger changes faster, we will see results sooner, but it can be exhausting and is more likely to result in failure.

Mindfulness Meditation
Today, while still in bed, I used my Calm app...
* Daily Jay "Strengths and Weaknesses"
* Jeff Warren "Pleasure"

After I got up and had my water and coffee I did a couple more. I used my Balance app...
Ofosu "Foundations Day 8"
Ofosu "Morning Brew"

Get Some Sun on Your Face
* Its another gloomy day, with no sun, so I used my Natural Light Therapy Lamp at the same time as my Balance meditations. . 

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Today's Daily Affirmations

https://www.dailymotivation.site/affirmations

* I find goodness every day.

* I am attracting the breakthrough I need.

* I have the strength to endure this waiting period.

* I am experiencing a profound breakthrough.

* I am learning to love myself.

* I embrace my version of happiness.

* Good habits are part of my routine.

* I can achieve more happiness in my life.

* I have time for activities I enjoy.

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Today's Exercise 

2:18 pm - JA "Seated Core Strength"
13 minutes / 265 steps

2:33 pm - JA "Standing Core (Bonus)"
12 minutes / 326 steps

2:49 pm - LS "WU, Red Mile, CD"
21 minutes / 1908 steps

4:27 pm - "Outdoor Walk" at cemetery
27 minutes / 2452 steps / 1.67 km

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Today's Total Steps: 

9018

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Back On Track Tuesday

Tuesday, January 2, 2024

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Last Night's Sleep
7 hr 12 min

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Today's Forecast

Today: A mix of sun and cloud. Becoming cloudy this morning. Wind becoming southwest 30 km/h gusting to 50 this morning. High plus 3°C. Wind chill minus -8°C this morning. UV index 1 or low.

Tonight: Cloudy. Wind southwest 20 km/h gusting to 40 becoming light near midnight. Low zero 0°C.

Air Quality: 2 - Low Risk

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Today's Journal 

I have my meal plan sorted out for the week and today we are getting back into making healthier choices for our meals and snacks. Party season is over for a little while. 

Mindfulness Meditation
Today, while still in bed, I used my Calm app...
* Daily Jay "Motivated by Kindness"
* Jeff Warren "Trying to be Perfect"

After I got up and had my water and coffee I did a couple more. I used my Balance app...
Ofosu "Foundations Day 7"
Ofosu "Gratitude"

Get Some Sun on Your Face
* Its another gloomy day, with no sun, so I used my Natural Light Therapy Lamp. 

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Today's Daily Affirmations

https://www.dailymotivation.site/affirmations

* I am becoming more aware of all the positive things around me.

* I choose to pause and take deep breaths every day.

* I can organize my thoughts.

* My coping skills are improving.

* I have many reasons to celebrate.

* I let go of grudges.

* I refuse to harbor resentment.

* I am learning to enjoy the little things in life.

* I am divinely blessed.

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Today's Exercise 

1:18 pm - JA "Seated Steps Routine"
19 minutes / 1126 steps

1:35 pm - JA "Standing Indoor Steps (Bonus)"
12 minutes / 1049 steps

4:06 pm - JA "Outdoor Walk"
18 minutes / 1811 steps / 1.15 km

6:23 pm - LS "Warm-up (only)"
4 minutes / 339 steps

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Today's Total Steps: 

9213

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2024 New Year's Day

Monday, January 1, 2024

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Last Night's Sleep
7 hr 10 min

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Today's Forecast

Today: Mainly cloudy. 40 percent chance of flurries this morning and early this afternoon with risk of freezing drizzle. Wind northeast 20 km/h becoming light near noon. High plus 1°C. Wind chill minus -7°C this morning. UV index 1 or low.

Tonight: Partly cloudy. Wind becoming southwest 20 km/h near midnight. Low minus -3°C. Wind chill near minus -9°C.

Air Quality: 2 - Low Risk

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Today's Journal

Today is the first day of 2024. This year I would like to focus on improving my Mental Health. I need to learn how to reduce my stress; and I would like to become a more patient and kinder person. 

This first week of the year will be my Prep Week. I need time to ease into my new routines and work the kinks out.

This morning when I woke up I began following the 10 Steps of my new Anti-Stress Morning Routine. It's my intention to practice this routine daily in order to start my day off in the right frame of mind.

Step 1. Positive Thoughts
* Today is a good day.
* I am happy.
* I am safe.
* I am loved.
* I am patient.
* I am kind.
* I think before I react.
* NOTE: take three calming breaths before speaking if in 4F Mode (fight, flight, freeze or fawn).
> https://out-the-door-in-2024.blogspot.com/p/the-4fs-of-trauma-response.html

2. Gratitude
* I am grateful that my husband is still alive and in relatively good health.
* I am grateful for my own improved health.
* I am grateful that our dog is happy and healthy.
* I am grateful for another day on this Earth.
* I am grateful that I'm learning to listen to my body and am seeking to gain awareness of my stress triggers.

3. Mindfulness Meditation
Today, while still in bed, I used my Calm app...
* Daily Jay "Look Ahead, Look Behind"
* Daily Jay "A Centered Response"

4. Hydrate
* Drink 16 oz water

5. Get Some Sun on Your Face
* It is a gloomy day, with no sun, so I used my Natural Light Therapy Lamp while I did another meditation. I used my Balance app... Ofosu "Foundations Day 6".

6. Exercise
* At this point you are supposed to go for a short walk or do an easy workout. I'll do my workout a little later. I'm still trying to figure out this new routine.

7. Journaling
* Set your intentions for the day.
(I'm working on that.)

8. Visualization Practice
* You can practice visualizing while you are writing down your intentions for the day. Visualize them being fulfilled.

9. Eat a Nourishing Breakfast
* Include healthy carbs, protein and good fats.

10. Read Positive Content
* Spend a few minutes to read the Daily Affirmations and Motivations.

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Today's Daily Affirmations
https://www.dailymotivation.site/affirmations
* I enjoy the warmth of the sun on my skin.
* I start each morning with a smile.
* I am getting more sleep now.
* My inner power is greater than my problems.
* I live life with joy.
* I am learning to take things less personally.
* I invite positive energy into my life.
* I am making simple changes in my life.
* I am moving forward with more peaceful energy.

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Today's Exercise

3:42 pm - JA "Seated Bed Mobility"
16 minutes / 826 steps

3:58 pm - JA "Standing Bed Side Mobility (Bonus)"
13 minutes / 968 steps

7:09 pm - LS "WU, Yellow Mile, CD"
22 minutes / 2017 steps

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Today's Total Steps: 

8294

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