March 23 Sign In
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Yes to all 3. A good day.2
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RangerRickL wrote: »
Last night, when I sat down to do my daily UAC post, there was a thick blanket of new snow on the ground here at the farm near Chicago, IL, USA.
But @w8goal4life who lives in New York state, posted lovely photos of flowers sprouting from the ground and birds in the trees. That cheered me up to think of the rebirth of spring in the northern hemisphere. Welcome Spring, we need your warmth and energy.
Rick
Sigh - we had wet snow today. Not uncommon here this time of year. If we don't like the weather outside the window, we just wait a bit - it's bound to change ....
Did I exercise for at least 20 minutes? More than that between exergame and evening walk.
Did I stay within my calorie budget for the day? Well within, with plenty of fitbit calories to spare
Did I keep track of everything I ate and drank? Yes, and might even have something I never ate still in the log as a matter of fact ... but tooooo late at night to want it.
Days goals met: 21
Pass days used: 2 (1 intentional - 1 just-happened) not bad as both of these happened in the first week of the month
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Coming down with something so activity was minimal but I got a 20 min walk this morning before I started feeling a little chilled this afternoon.
Calories way below so I will need to make it up.
Tracked everything.
3 passes left
Yes x 3 but tomorrow may be different.
Have a successful day tomorrow all!2 -
My last day in the office until...I really have no idea.
Today's report:
Exercise: 30 minutes of treadmill walking
Calories: under by 220
Tracking: okay3 -
Yes x 3
Walking the dog and some jump roping for exercise2 -
@w8goal4life Thank you for the peaceful photos of the doves
@Chinkiri Thinking about you and sending you my support
@bold_rabbit I hope you and your husband feel better this week
@nodm Feel better soon
Exercise: yes, a low day, walked an hour, drove to 5 stores and walked around looking for a thermometer for my elderly neighbor, all sold out
Tracked: yes
Calories: yes2 -
Did I exercise for at least 20 minutes? 38 minutes of strength this morning, and then 1 mile walk during lunch and a 1.34 mile walk after work.
Did I stay within my calorie budget for the day? Yes and under
Did I keep track of everything I ate and drank? Yep!1 -
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.
Awesome lists and support suggestions, thanks for your thoughtfulness and altruistic nature! I'm proud of myself because I was doing at least 75% on your lists but love new ideas.3 -
Exercise? YES
Double today due to many short stress walks. Stress from not knowing school district expectations of new online program. The program isn't challenging but I need to know deadlines of expected products. All the lessons are canned so not confident it will hold students engagement but I guess something is better than nothing. It doesn't seem like it's compatible with any of the other online programs I use nor room to create my own.
Calorie budget? YES
Track? YES5 -
Yes x 3
Treadmill again today. Moving forward. Trying to stay positive. Sending virtual hugs.3 -
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
