Shape Shifters Team Chat - JULY 2022
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Today, I could have used the Compassion meditation technique. I was the ‘stroke seat’ rower, leading our boat. So, I was in charge of setting the pace and cadence. Someone kept second-guessing me during the drills, which was really annoying. Only the coxswain and coach are supposed to talk while we are in the midst of a rowing piece. I welcome corrections but not while I’m focused on the drill.
When we stopped for a break, I invited the other rowers to give there input or make any comments about what we should improve. She didn’t provide any suggestions at that point but then continued to make remarks as we were rowing. 😤Everyone else was very positive about our team’s performance. We achieved the targets the coach set for us 90-95% of the time, we were moving fast, and the balance was good.
There are also a few factors that can contribute to the problems we faced, occasionally; but she was only assuming one way of correcting the problem. We are taught to focus on what we can improve about our own contribution to the (unity of the full) boat’s performance, rather than undermining the team by complaining about one or more of the other rowers’ performance. At first, I was so distracted by her comments, but I shifted my attitude by the end of practice. After all, this is my hobby! My goal is relaxation, mindfulness practice, exercise, and self-improvement. It’s a great group of people and we enjoy some social time together (Friday breakfast and an occasional birthday celebration in addition to seasonal parties marking the end of each session). If I had a problem with my work teams, it might require more attention, but this a choice about how I spend my free time.
So, I refuse to stress out. 🧘♀️ I decided that I would use this dynamic to enhance my mindfulness practice and center myself when the boat feels turbulent. That way, she can help me build resilience and prepare for times when life gets turbulent. Now, I’ll go back and review the compassion meditation technique so I can handle the interaction (or distractions) better next time.
We’re rowing together again on Friday so I’ll try to improve by then. Practice makes — better?!8 -
For my guided imagery exercise, I sat on a shaded deck in a comfortable chair with a view of the ocean. I could smell the fragrance of flowers, especially roses, off to my left, and felt the light ocean breeze on my cheek. The smell of salt also kissed the air, but it was not overpowering. I had a book in my lap and a hammock nearby but, in the moment, I was drinking a (alcohol free*) frozen pina colada and watching the sailboats go by in the colorful sunset.
I feel as though my peaceful place is a bit stereotypical. I’m generally curious, so I can enjoy most any new experience, but this is where my heart took me today. Ahhhh! So, refreshing! 🏝
*I also thought about having freshly squeezed mango juice but settled on the icy drink instead. I’m not much of a drinker but I really don’t enjoy drinking alcohol in the heat or sun because it’s a terrible drain in my energy and I feel dehydrated.2 -
@PatriceFitnessPal When I was in college, as part of my Psychology 101 class, our professor taught us some visualization techniques to help with stressful or panic situations. She told us to sit comfortably (or lie down if at home) and think about sitting in a comfortable chair with cool, refreshing water being poured continually over our head and as the water fell on us, to relax the parts of our body, starting with our head, face, ears, shoulders, arms, chest, etc all the way to our feet as we breathed slowly in and out each time until we reached our feet. If at that time you still felt any stress of anxiety, do the exercise again. To this day, I still use that to relax and it really helps!
I love the article you shared...fits right in, with a few other visualizations added...also love what you said about the ocean breeze with the smell of the salt ...I guess that's why the ocean is always so relaxing to me...from the smells, to the breeze of the wind, to the sounds of the water on the shore and the birds, etc...never fails to calm me down.
Great discussion!
Jessica1 -
Anyone have a suggestion for next week's Group Challenge? If so, please post or send me a message...I'm just starting to think about it...gotta have it ready to start on Sunday. Let me know...
Jessica0 -
@jessicakrall8 - Thanks for sharing your psychology class example. It sounds like a variation on the muscle relaxation choice above. I use that one when I’m having trouble sleeping and it worked well for my older son when he was young, too. He still suffers from insomnia and other sleep difficulties so I’m wondering now if he ever uses it with success these days. I have an early morning tomorrow so maybe I’ll try it soon!
😴💤😴1 -
Just wanted to give a quick update. Im on vacation on the Oregon Coast with my family, and where we are we uave very little reception. We currently are at a beach house with WIFI so yay.4
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Oh, and apparently nobody owns a scale LOL. I will be back home next Wednesday and will weigh in then2
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Steps
July 17: 17.084
July 18: 14.568
July 19: 10.821
July 20: 14.327
Good morning Shape Shifters. I haven't been around here because of the heat. It was really miserable, especially Tuesday so I gave up on steps (38°C/100.4°F). I couldn't get the heat out of the house anymore because it simply didn't cool down enough at night. I wanted to go out on Monday, but I had a horrible night and just no energy at all. I pretty much spent the past few days sitting on my butt with a fan blowing nearby, drinking liters of water, eating popsicles, taking naps and taking pills to try to manage my non stop headache. It finally started to rain and thunder a bit last night, but the heat is still in the house. I hope today will be a bit better. I am washing my bedsheets because I feel like I have been sweating buckets, gross. I don't have the energy to write more today, sorry. I hope everyone is doing well.
Here is a visual of my wonderful sleep...
@izzyred9400 I hope your heartrate will settle down and that it is nothing serious. Sounds really scary! I have had issues with something similar as well, though it mostly happened at night. I had a really loud and fast heartbeat and it made it feel like I was going to pass out or throw up. I also went to the doctor back then but nothing ever came from it. It is really hard to stay calm when every fibre of your body is telling you to panic though. It was horrible. Hopefully you are able to distract yourself a bit, take care!2 -
@Pupowl - The heat has been terrible and I’m sorry your sleep is suffering so much. When I was growing up in Boston without air conditioning in my room, I remember sleeping sprawled out so that no body part would touch another one, relishing any tiny breeze that came through the window. I try to keep our energy use down, and I feel a bit defeated by the Catch-22 effect of dealing with the rise in temperature by consuming more energy through central air conditioning!
I hope the rain brings some relief!1 -
Here’s my weekly maintenance weigh in report.
Name: PatriceFitnessPal
Weigh-in day: Thursday
PW: 126.6
CW: 126.8
SW: 168
LTD: 41.2
My maintenance target range is 120-130.
I hope all our Shape Shifter friends are feeling good about the progress we’re making this week to improve our health.2 -
@Pupowl
The heat is terrible, especially for exercising. Remind me again where you live? Do you have air conditioning? I’m in Texas and Colorado. Our house in Texas is air conditioned, as is everything here, because it’s often hot, but my place in Colorado is not because it’s up in the mountains. So when it’s hot there it’s almost worse.
@izzyred9400 so sorry about your heart issues. Very scary. You are in my thoughts.
@PatriceFitnessPal i love reading about your rowing. My daughter rowed for a year in college. 5 seat I think.
@jessicakrall8 I have a pina colada with you! I want rum in mine!
Does anyone else get nuts about their fitness tracker? Running around to earn a stand hour before bed type thing? Yesterday I went into town with my husband for a doctors appointment. My Applewatch was sweaty and gross so I wore a normal one. Kept thinking about all my steps that I wasn’t getting credit for…
Steps update
7/17 25,360 (longer Sunday runs starting again)
7/18 19,139
7/19 9,688 (bad day all around)
7/20 15,372
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@PatriceFitnessPal
I also don't like using a lot of energy, but thankfully I do have solar panels. Using electricity is very cheap compared to gas and around 6 months of the year, my energy bill is negative so they owe me money. I wish they would stop using gas to heat houses though; I hate it. Something else that has bothered me the past days is seeing people turn on sprinklers for their grass! There are a lot of people in the world without access to clean drinking water and here we are wasting it on a bloody lawn. Instead they could just let it grow longer so it handles heat better. Grass also recovers pretty fast so it feels so pointless. I have never watered my lawn in my life and my grass is just fine.
@SavageMrsMoose
Yeah, I am not doing any intentional excercise in this heat! Just getting my steps in has been a challenge. I live in the Netherlands and houses here very rarely have air conditioning. Our summers just keep getting crazier so I imagine it will be considered for newer houses. I just have to manage with an electric fan.2 -
We have similar goals for the Week! I’m making an effort to make my water goals and walk at least five days this week, which is tough with a forecast of 110 today. And I fizzle out on tracking too. I’m doing better, but the afternoon slump does me in.
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Thanx @cre804 Good luck to you too! It been hot here too (Southern Alberta Canada) but not that hot! lol
July 17 Steps = 3470
July 18 Steps = 9743
July 19 steps = 10,688
July 20 Steps = 10,632
Have a great day everyone!2 -
Quick check-in...
I noticed my energy on Monday (when i normally do my lunch walk) was just not there and i was feeling very tired.
By that evening everyone in my household (mom, husband, daughter) was experiencing flu-like symptoms along with body-aches. So it turns out we all have COVID (Yikes!).
I'm working from home, but also resting and taking care of my peeps- my symptoms are mild and I'm much more functional than they are.
Steps Update (goal 6k):
7/14/22 - 6,909
7/15/22 - 6,123
7/16/22 - 7,836
7/17/22 - 8,091
7/18/22 - 5,655
7/19/22 - 3,011
7/20/22 - 4,4935 -
@Yukie_OP - I'm so sorry to hear that your entire family has COVID! The latest spike is really touching a lot of people I know. I'm glad your symptoms are mild and I hope you don't have any long-lasting difficulty with energy, etc. Take care!2
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Thirst Quenching Thursday
Most of us can benefit from drinking more water, and it's even more important to stay hydrated during this widespread heat wave. Some of my rowing friends participated in a virtual presentation with the title, Beat the Heat, geared to masters (aka old people) rowers. I couldn't join the webinar but they told me that the biggest take-aways were:- Stay hydrated throughout the day (e.g., take eight gulps of water before/after coffee, etc.).
- Practice acclimating to the heat and humidity with water, electrolytes, and consistent training.
- Eat the "rainbow"* by eating well and including fruits and vegetables of different colors every day.
Do you "eat the rainbow" each day? What are you learning by reflecting on your diet and nutrition using the MFP application and participating in the F2F challenge? Do you have any habit tracker ideas for building more phytonutrients into your daily eating habits? What works or doesn't work for you?
*Here's an article from Healthline about eating the rainbow.
You can find out more about the benefits and nutrition details here.2 -
@Yukie_OP So sorry about the Covid. Hopefully everyone continues to have mild symptoms
@PatriceFitnessPal I’m very guilty of not drinking enough water. Should add that to my focus list for next week2 -
@SavageMrsMoose - I need to add drinking more water to my habit tracker or at least improve my tracking in the MFP daily food diary. I think I’ll start with the latter to learn more about my current status.
BTW, rowing is such a big commitment in college, waking up ridiculously early and spending long weekend days competing can be difficult to balance with student life. Your daughter was in the “powerhouse” section of the boat. Congratulations to your daughter for demonstrating her strength in so many ways!2 -
Good evening all,
Just been catching up on everyone's news.Thank you so much @Pupowl & @PatriceFitnessPal & @SavageMrsMoose for your concerns & considerate comments.I still haven't heard from my doctor.Some of my BP readings have been lower,but then I get a higher one.I am feeling alot calmer & haven't had any more pains or feelings like the vein in my neck is going to burst ! Some of my readings on my Garmin watch have gone back to normal which is reassuring.I have been scared to go to the gym & it's been too hot.I decided to go to a Dance fit class this evening.I took it slowly at first but then relaxed & enjoyed it.I was infront of the fan so kept me cool but my hair was everywhere lol.
Thank you for the relaxing & visualising techniques @PatriceFitnessPal.I have been using deep breathing when taking my BP.I used visualisation when I was in labour.I imagined that I was walking down the steps to the village where we stay in Greece.I visualised going past the houses either side.The sound of the crickets in the background.The beautiful purple & pink bougainvilleas & all the cats sitting on the steps.Then the view of the sky & the sea & the tips of the boats in the harbour.
At the bottom of the steps is a narrow path with colourful shops & then cafes & bars usually full of people & a lovely smell of food whilst you walk past.
I'm going to look at eating the rainbow later.Loving the strawberries at this time of year.
@Yukie_OP so sorry that all your family have the dreaded COVID.Hope you all don't feel too poorly.Look after yourself.
Seems like alot of people are struggling with the high temperatures at the moment.It rained here today,I stood outside & got wet through,it was so cooling ☺️5 -
103 degrees heat index here...UGH it's miserable...last night it was midnight before my air conditioning really started making a difference. It's getting ready to rain, so I'm hoping that will help to cool things down for a bit.
Very productive day at work, so hoping tomorrow will be a little lighter as I have to start some training on something new, so we shall see. Think good thoughts for me...gotta get three reports completed before I can start the training. I'm sure I'll be ready for my weekend after all of that!
Kitchen is coming along...demolition portion is done, now they're working on plumbing and electrical and getting everything in the ceiling covered in plastic with insulation back in place. I think once those are done tomorrow, next week will likely start on drywall work. Hazel is handling things well. She has the guest room, the office and my bedroom, plus her bathroom (poo box is there). I had a temporary door installed so she can run this half of the house with no interruption...but I'm sure the noise bothers her. When she's scared, she gets under the guest room bed. Last two days I've gotten home and she's on top of her cat tree looking out the window at the kids playing outside. She's lying there now just watching me type. LOL She's such a stinker!
Hope everyone has a wonderful Friday! Haven't seen any suggestions for the next Group Challenge...spit it out if there's anything you're specifically interested in...
Talk to you tomorrow!
Jessica
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I earned my 5th anniversary badge today!
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7/6-4,737
7/7-6,729
7/8-11,432
7/9-11,433
7/10-13,075
7/11-11,960
7/12-11,256
7/13-9,196
7/14-6,387
7/15-7,112
7/16-7,728
7/17-7,224
7/18-7,085
7/19-7,912
7/20-13,3193 -
My baby girl and I at the ocean
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angmarie28 wrote: »My baby girl and I at the ocean
Beautiful Mum & daughter,love your T Shirt ❤2 -
@jessicakrall8 your Hazel looks so cheeky !!
Glad they are getting on well with your renovations.I know how hard the disruption can be! We had a leak when we were away & my builder still hasn't been in touch to sort it.I will say a prayer for you to be sorted at work & complete all your reports on time.
I have an idea for next week's challenge.@PatriceFitnessPal posted an article on " Eat the Rainbow" maybe we could do that.There are lots of printable weekly diaries online.I also need to try new veggies & fruits so would welcome a bit of variety.5 -
Feel Good Friday
Sharing success stories is motivating to others. Do you have a minor or major achievement to share? What’s something that made you smile this week?
I hope everyone is doing well. I’m sorry to hear about your leak @izzyred9400. I hope it’s resolved quickly!1 -
frankwbrown
Friday Weigh-in; July week 4
PW: 225.5
CW: 226.9 ( gained 1.4 lbs; 0.62%)
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Daily Step goal: 10,000
Tue 7/19: 20,481
Wed 7/20: 19,794
Thu 7/21: 11,5302 -
Mulecanter
Fridays
PW: 220
CW: 218.5
My wife started Healthy Wager via their app with her girlfriends. She is betting big. I decided to join in but at a much lower wager. I think if I achieve my goal my win amounts to $178
Not much but I'm hoping it's motivational enough. Helps to have the spouse along for the ride. 5 -
SavageMrsMoose
Friday
PW 162.5
CW 161.5
4
This discussion has been closed.