March 23 Sign In
Replies
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Yes x32
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Did I exercise for at least 20 minutes? Yes, danced my rear off this morning, did abs and arms, yoga. I probably need a day off as I'm flared up from overdoing it.
Did I stay within my calorie budget for the day? Yes. Still trying to figure out my daily calories with my Fitbit linked and exercise, it's giving me a headache! I burned 35 calories in an hour workout but if my watch is off I burn at least 100 an hour? I'm sticking with eating half back until I figure out what's right.
Did I keep track of everything I ate and drank? Every tea bag and spice!3 -
March 23
Exercise: Yes, 45 mins walk at home 3 mile
Calories: Yes
Tracked: Yes2 -
Yes x 31
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We got sun but still very cold here in uk
Exercise yes 10 min quigong, 30 min strength training, 50 min walk
Tracking yes calories yes3 -
Better late than never. Yes times three. No passes left.2
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@BMcC9. Thank you for re-posing these.
the coping-while-stuck-at-home strategies I referenced a few days back will be posted by this evening North America EST
As promised, here they are and I will also put them in What's On Your Mind for easy future reference. I am following @SuziQ113 's lead and giving titles while putting the rest inside spoiler envelopes so that you can read or not when and as you choose.
TIPS TO TAKE CARE OF YOUR MENTAL HEALTH• Stay informed, but follow news coverage about COVID-19 in moderation. Take breaks from watching, reading, or listening to news stories. It can be upsetting to hear about the crisis and see images repeatedly.
• Take care of your body. Take deep breaths, stretch or meditate. Try to eat healthy, well-balanced meals, exercise regularly, and get plenty of sleep.
• Make time to step back and consider how to take advantage of unexpected flexibility in your daily routine.
• Stay connected. Talk to friends or family about your feelings and concerns.
• Maintain healthy relationships and respect other people’s feelings and decisions.
• Show support and empathy to those dealing with difficult situations.
• Identify what is within your control and try to direct your energy towards what most worries you within your own control.
Reminder – Helping you and your family stay healthyTo help keep yourself and your family healthy, please continue to practice good respiratory health: •Wash your hands often with soap and water for at least 20 seconds, especially after using the washroom and when preparing food. Use alcohol-based hand sanitizer if soap and water are not available.
•Cough or sneeze into a tissue or the bend of your arm and dispose of any tissues you have used as soon as possible in a lined waste basket and wash your hands afterwards.
•Avoid touching your eyes, nose, or mouth with unwashed hands.
•Clean the following high-touch surfaces (such as toys, phones and remotes) frequently with regular household cleaners or diluted bleach (1 part bleach to 9 parts water).
•Limit all non-essential trips and avoid crowds whenever possible.
Managing your Mental Health in Times of UncertaintyThe nature of the developing events related to COVID-19 can leave us all feeling anxious and uncertain.
When our daily lives undergo changes, it can affect our routines, thought patterns and therefore be unsettling. Looking after your emotional well-being is an important practice.
Caring for ourselves involves the attitudes, behaviours and actions that we take to maintain or improve our well-being. These may include an array of strategies aimed at nurturing the body, mind and spirit. When we are in balance, in all facets of our lives, our body, mind and spirit are in harmony. This implies a commitment and investment to know oneself, to responsibly and mindfully manage our personal resources, and to recognize our limits and choose healthy actions.
Below you will find some strategies for supporting both your mental and physical well-being in times of uncertainty:
•Meet your basic needs, ensuring you are eating healthy, drinking plenty of fluids and getting regular sleep. If you are biologically deprived, you may be at risk of endangering your mental health.
•Take frequent breaks. Go for a walk, listen to music, read a book and/or talk with a family member/friend.
•Be mindful of your alcohol, nicotine, caffeine, and sugar consumption.
•Limit or avoid looking at news and media related to the situation at hand.
•Connect with your supports. Talk to your colleagues; connect with family and friends to support each other. At times like these, we tend to isolate ourselves out of fear and anxiety. Tell your story and listen to others.
•Respect one’s differences. Some people need to talk while others prefer to be alone. Recognize and respect these differences in yourself and in others.
•Practice a self-care check-in. Pay attention to depressive thoughts and/or signs of stress in yourself. If you experience prolonged sadness, difficulty sleeping, intrusive thoughts, or feelings of hopelessness, it is important to seek support.
•Identify what is within your control. Worrying about things that are beyond our control is not useful.
•Be aware of your emotions such as fear, grief, guilt, frustration, exhaustion and so on. When you notice these emotions, work with a family member or colleague to develop a self-care plan. A plan will include activities you have used previously to overcome difficult situations such as regular exercise, meditation or journaling.
•Devote a moment of each day to reflect on the uniqueness of this time and to make decisions for tomorrow.
Resiliency promotes courage, empathy, compassion and humility.Building up your resiliency includes pausing, stepping back, taking a breath and taking time to recheck our thoughts, ideas and feelings. Being aligned in our values, intentions and current reality are skills that we acquire. Self-awareness, including the ability of introspection, practice of listening and engaging in various reflective tools are key to maintaining optimal mental health.
Qualities that may emerge include:
•the attitude of not knowing all of the answers;
•being open to discovering what will work best in the given situation;
•accepting things as they are - without judgment;
•having the willingness and courage to accept that a decision was, in hindsight, the wrong one;
•willingness to adjust the course without a need to blame or self-criticize; and,
•having realistic expectations of one’s own performance, including the ability to take responsibility and take steps towards “starting over”.
At times, we undergo stress that exceeds our ability to adapt and to remain in balance. Sometimes, this may bring anxiety born of feeling powerless in situations beyond our control. Real or perceived powerlessness, the inability to cause or prevent change, may contribute to our feelings of vulnerability.
Neglecting or ignoring our health and well-being will negatively affect our resilience. Sometimes, talking to a mental health professional can help you regain a healthy perspective on the current situation and its impact on you.
Having depression, I need to be reminded of all of mental health aspects of these. Not only during the current crisis, but even managing daily life.
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YES to all 3 ...had a great 3 miles walk around the neighborhood.2
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craigo3154 wrote: »
@BMcC9. Thank you for re-posing these.
the coping-while-stuck-at-home strategies I referenced a few days back will be posted by this evening North America EST
As promised, here they are and I will also put them in What's On Your Mind for easy future reference. I am following @SuziQ113 's lead and giving titles while putting the rest inside spoiler envelopes so that you can read or not when and as you choose.
TIPS TO TAKE CARE OF YOUR MENTAL HEALTH• Stay informed, but follow news coverage about COVID-19 in moderation. Take breaks from watching, reading, or listening to news stories. It can be upsetting to hear about the crisis and see images repeatedly.
• Take care of your body. Take deep breaths, stretch or meditate. Try to eat healthy, well-balanced meals, exercise regularly, and get plenty of sleep.
• Make time to step back and consider how to take advantage of unexpected flexibility in your daily routine.
• Stay connected. Talk to friends or family about your feelings and concerns.
• Maintain healthy relationships and respect other people’s feelings and decisions.
• Show support and empathy to those dealing with difficult situations.
• Identify what is within your control and try to direct your energy towards what most worries you within your own control.
Reminder – Helping you and your family stay healthyTo help keep yourself and your family healthy, please continue to practice good respiratory health: •Wash your hands often with soap and water for at least 20 seconds, especially after using the washroom and when preparing food. Use alcohol-based hand sanitizer if soap and water are not available.
•Cough or sneeze into a tissue or the bend of your arm and dispose of any tissues you have used as soon as possible in a lined waste basket and wash your hands afterwards.
•Avoid touching your eyes, nose, or mouth with unwashed hands.
•Clean the following high-touch surfaces (such as toys, phones and remotes) frequently with regular household cleaners or diluted bleach (1 part bleach to 9 parts water).
•Limit all non-essential trips and avoid crowds whenever possible.
Managing your Mental Health in Times of UncertaintyThe nature of the developing events related to COVID-19 can leave us all feeling anxious and uncertain.
When our daily lives undergo changes, it can affect our routines, thought patterns and therefore be unsettling. Looking after your emotional well-being is an important practice.
Caring for ourselves involves the attitudes, behaviours and actions that we take to maintain or improve our well-being. These may include an array of strategies aimed at nurturing the body, mind and spirit. When we are in balance, in all facets of our lives, our body, mind and spirit are in harmony. This implies a commitment and investment to know oneself, to responsibly and mindfully manage our personal resources, and to recognize our limits and choose healthy actions.
Below you will find some strategies for supporting both your mental and physical well-being in times of uncertainty:
•Meet your basic needs, ensuring you are eating healthy, drinking plenty of fluids and getting regular sleep. If you are biologically deprived, you may be at risk of endangering your mental health.
•Take frequent breaks. Go for a walk, listen to music, read a book and/or talk with a family member/friend.
•Be mindful of your alcohol, nicotine, caffeine, and sugar consumption.
•Limit or avoid looking at news and media related to the situation at hand.
•Connect with your supports. Talk to your colleagues; connect with family and friends to support each other. At times like these, we tend to isolate ourselves out of fear and anxiety. Tell your story and listen to others.
•Respect one’s differences. Some people need to talk while others prefer to be alone. Recognize and respect these differences in yourself and in others.
•Practice a self-care check-in. Pay attention to depressive thoughts and/or signs of stress in yourself. If you experience prolonged sadness, difficulty sleeping, intrusive thoughts, or feelings of hopelessness, it is important to seek support.
•Identify what is within your control. Worrying about things that are beyond our control is not useful.
•Be aware of your emotions such as fear, grief, guilt, frustration, exhaustion and so on. When you notice these emotions, work with a family member or colleague to develop a self-care plan. A plan will include activities you have used previously to overcome difficult situations such as regular exercise, meditation or journaling.
•Devote a moment of each day to reflect on the uniqueness of this time and to make decisions for tomorrow.
Resiliency promotes courage, empathy, compassion and humility.Building up your resiliency includes pausing, stepping back, taking a breath and taking time to recheck our thoughts, ideas and feelings. Being aligned in our values, intentions and current reality are skills that we acquire. Self-awareness, including the ability of introspection, practice of listening and engaging in various reflective tools are key to maintaining optimal mental health.
Qualities that may emerge include:
•the attitude of not knowing all of the answers;
•being open to discovering what will work best in the given situation;
•accepting things as they are - without judgment;
•having the willingness and courage to accept that a decision was, in hindsight, the wrong one;
•willingness to adjust the course without a need to blame or self-criticize; and,
•having realistic expectations of one’s own performance, including the ability to take responsibility and take steps towards “starting over”.
At times, we undergo stress that exceeds our ability to adapt and to remain in balance. Sometimes, this may bring anxiety born of feeling powerless in situations beyond our control. Real or perceived powerlessness, the inability to cause or prevent change, may contribute to our feelings of vulnerability.
Neglecting or ignoring our health and well-being will negatively affect our resilience. Sometimes, talking to a mental health professional can help you regain a healthy perspective on the current situation and its impact on you.
Having depression, I need to be reminded of all of mental health aspects of these. Not only during the current crisis, but even managing daily life.
That's what the work-place wellness contingent is for (where I work). Hope you copy or print to your off-line access format-of-choice and also pass the-most-relevent-bits-to-them on to any non-UAC (inclding non-MFP) friends/ relatives / colleagues who could benefit from these.1 -
Exercised? Yes, did Ultimate Weight Training and Cardio DVD
Log? Yes
Under calories? Yes
A while ago I downloaded some DVD's and now I'm thinking that one of the things I'll do is do the DVD's and decide if I want to keep them or not. That's something that I've been meaning to do but just haven't gotten around to doing.
Michele
@exermom Great idea! Thanks!0 -
March 23
Yes
Yes
Yes
💚
Thinking of you all, and wishing you calmness & plenty of self-care activities. I have learned that for me, it’s all about not reacting to any thought that randomly flies into my head.
Our approach: my extended family is controlling all that we can & then relaxing & moving on to necessary activities (work from home, cooking, cleaning, exercise) & activities that uplift us (impromptu dance party, creating art, learning, comedies, a great book, being out in nature, connecting remotely with each other & friends.)
Wishing you all the best.
Good news: Remember: many, many recover!! I have one friend who got the coronavirus, self-quarantined, and recovered. Two others likely have it but can’t get tested so they are doing the same.3 -
Sodium is the only thing that has gone high a few days, but blood pressure is normal, so I’m not concerned. But I still like to keep an eye on it as a measure of eating fewer processed foods!!
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3/23
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes2 -
March 23
Track: Yes
Calories: Yes
Exercise: Yes
Kitchen closed: Yes!
1/3 pass day (Mar 8)2 -
March 23
Exercise - yes
Calories - yes
Tracked - yes2 -
Yes x32
