mmmMondays! (Mindset, Metrics, Motivation)
reshii_devi
Posts: 750 Member
Mondays get a bad rap, but what if they became your most powerful day of the week? A weekly reset for your body, mind, and soul? With mindfulness, metrics, and intention, we’ll start the week feeling aligned and unstoppable.
What is one meaningful intention I want to set for this week?
How can I stay true to my core values in my actions this week?
What challenges might I face, and how can I approach them with resilience?
What brings me the most joy, and how can I incorporate more of it into my week?
What areas of my life need decluttering or organization, and how can I make progress on them this week?
What are the key habits or routines I want to focus on, and how can I make them part of my daily schedule?
How can I incorporate moments of rest and self-care to maintain energy and balance?
2️⃣ Measure Progress, Not Perfection 📏🔢
Monitor 10+ metrics that span body, mind, and lifestyle—such as hydration, sleep patterns, and mood. These numbers aren’t about judgment; they’re your personal roadmap to genuine growth. Reassess and adjust monthly to keep moving forward.
List of 40 metrics to help get you started!
3️⃣ Include Mirror Mantra Magic 🗣️💖
Shift your mindset with affirmations:
💪 “Every choice I make fuels my healthiest, strongest self.”
💥 “I am in control of my body, my habits, and my results.”
🔥 “Every workout, every meal, every decision moves me closer to my goals.”
⚡ “Discipline and consistency come easily to me—I thrive on progress.”
🌟 “I deserve to feel strong, vibrant, and confident in my body and mind.”
🔥 “I am stronger, leaner, and more resilient with every passing day.”
🌟 “My body and mind are transforming—each day, I step into my best self.”
❤️ “I move, eat, and think in ways that honor my health, vitality, and purpose.”
⚡ “Challenges only make me stronger—I rise, I adapt, I conquer.”
🚀 “I take bold, consistent action that drives real, lasting results.”
💰 “Health, strength, and success flow to me effortlessly—I am unstoppable.”
🌿 “I radiate confidence, clarity, and unstoppable energy in everything I do.”
4️⃣ Fast (24+ Hours) 1-2x this week🍵✨
Mondays and/or Thursdays are days I dedicate to fasting as a holistic reset. This intentional practice lets me reflect and connect deeply with myself; reaping meditative and healing benefits supported by science. It’s a time to cleanse not just physically, but also mentally and emotionally, creating space for clarity, balance and renewal in my life.
Fasting Facts:
5️⃣ Stretch 5 minutes 5x 🧍♀️➡️🧍♂️(or 25 minutes daily)
Release tension and recharge your energy with just 5 minutes multiple times each day.
6️⃣ Sip Smart 🍋🍵
Metabolism-boosting, liver-cleansing drinks that fuel your body and keep you refreshed. Try these nourishing options:
Broths: Bone broth, miso broth, turmeric ginger broth, veggie broth, dandelion root broth.
Waters/Teas: Lemon water, cucumber mint water, green tea, hibiscus tea, apple cider vinegar water.
Let’s transform Mondays with a lighter, brighter start to the week! 💪🏽✨
✨Create A week of Purpose and Positivity! ✨
1️⃣ Meditate on the Why 🧘🏽♀️🧘🏾 Reflect for clarity:What is one meaningful intention I want to set for this week?
How can I stay true to my core values in my actions this week?
What challenges might I face, and how can I approach them with resilience?
What brings me the most joy, and how can I incorporate more of it into my week?
What areas of my life need decluttering or organization, and how can I make progress on them this week?
What are the key habits or routines I want to focus on, and how can I make them part of my daily schedule?
How can I incorporate moments of rest and self-care to maintain energy and balance?
2️⃣ Measure Progress, Not Perfection 📏🔢
Monitor 10+ metrics that span body, mind, and lifestyle—such as hydration, sleep patterns, and mood. These numbers aren’t about judgment; they’re your personal roadmap to genuine growth. Reassess and adjust monthly to keep moving forward.
List of 40 metrics to help get you started!
Body Measurements
Neck
Bust
Waist
Belly button
Lower abs
Left arm
Right arm
Left thigh
Right thigh
Left calf
Right calf
Left wrist
Right wrist
Left ankle
Right ankle
Body Composition
Body fat percentage
BMI (Body Mass Index)
Lean body mass
Visceral fat level
Activity & Exercise
Daily steps
Active minutes
Zone minutes (minutes spent in heart rate zones)
Daily workouts completed
Strength training sessions
Flexibility exercises
Nutrition & Hydration
Water consumption (oz or L)
Caloric intake
Protein intake
Carbohydrate intake
Fat intake
Snacking frequency
[/u][/b]Lifestyle & Well-Being[/u][/b]
Hours of sleep
Sleep quality (rating 1-5)
Hours of TV watched
Hours spent on social media
Stress levels (scale of 1-10)
Mood (scale of 1-10)
Mindfulness practice (minutes)
Journaling (frequency or time spent)
Health Metrics
Blood pressure
Resting heart rate
Heart rate variability
Blood sugar levels
Cholesterol levels
Mental & Emotional Health
Mental clarity (self-rating)
Anxiety levels (scale of 1-10)
Gratitude practice (days per week)
Positive affirmations (days per week)
Neck
Bust
Waist
Belly button
Lower abs
Left arm
Right arm
Left thigh
Right thigh
Left calf
Right calf
Left wrist
Right wrist
Left ankle
Right ankle
Body Composition
Body fat percentage
BMI (Body Mass Index)
Lean body mass
Visceral fat level
Activity & Exercise
Daily steps
Active minutes
Zone minutes (minutes spent in heart rate zones)
Daily workouts completed
Strength training sessions
Flexibility exercises
Nutrition & Hydration
Water consumption (oz or L)
Caloric intake
Protein intake
Carbohydrate intake
Fat intake
Snacking frequency
[/u][/b]Lifestyle & Well-Being[/u][/b]
Hours of sleep
Sleep quality (rating 1-5)
Hours of TV watched
Hours spent on social media
Stress levels (scale of 1-10)
Mood (scale of 1-10)
Mindfulness practice (minutes)
Journaling (frequency or time spent)
Health Metrics
Blood pressure
Resting heart rate
Heart rate variability
Blood sugar levels
Cholesterol levels
Mental & Emotional Health
Mental clarity (self-rating)
Anxiety levels (scale of 1-10)
Gratitude practice (days per week)
Positive affirmations (days per week)
3️⃣ Include Mirror Mantra Magic 🗣️💖
Shift your mindset with affirmations:
💪 “Every choice I make fuels my healthiest, strongest self.”
💥 “I am in control of my body, my habits, and my results.”
🔥 “Every workout, every meal, every decision moves me closer to my goals.”
⚡ “Discipline and consistency come easily to me—I thrive on progress.”
🌟 “I deserve to feel strong, vibrant, and confident in my body and mind.”
🔥 “I am stronger, leaner, and more resilient with every passing day.”
🌟 “My body and mind are transforming—each day, I step into my best self.”
❤️ “I move, eat, and think in ways that honor my health, vitality, and purpose.”
⚡ “Challenges only make me stronger—I rise, I adapt, I conquer.”
🚀 “I take bold, consistent action that drives real, lasting results.”
💰 “Health, strength, and success flow to me effortlessly—I am unstoppable.”
🌿 “I radiate confidence, clarity, and unstoppable energy in everything I do.”
4️⃣ Fast (24+ Hours) 1-2x this week🍵✨
Mondays and/or Thursdays are days I dedicate to fasting as a holistic reset. This intentional practice lets me reflect and connect deeply with myself; reaping meditative and healing benefits supported by science. It’s a time to cleanse not just physically, but also mentally and emotionally, creating space for clarity, balance and renewal in my life.
Fasting Facts:
Fasting has long been revered for its ability to enhance mental clarity, boost spiritual insight, and foster physical healing. As you progress through the fast, here's what happens:
At 24 Hours: Your body enters autophagy, recycling damaged cells and clearing toxins. Fat burning begins, stabilizing blood sugar and boosting focus and clarity.
At 48 Hours: Cellular repair deepens, inflammation decreases, and growth hormone spikes, aiding fat loss and muscle repair. Many feel lighter, clearer, and emotionally reset.
At 72 Hours: The body reaches peak autophagy and starts to regenerate more dramatically. Stem cells are activated to rebuild tissues, organs, and even blood vessels. This phase has been linked to the potential reversal of some chronic conditions and further weight loss. Fasting for 72 hours also promotes deeper detoxification, boosting the immune system and improving cellular function.
While these benefits are supported by both ancient practices and modern science, remember fasting should be approached mindfully and safely. The goal isn’t about extremes but about exploring the body's incredible healing potential.
At 24 Hours: Your body enters autophagy, recycling damaged cells and clearing toxins. Fat burning begins, stabilizing blood sugar and boosting focus and clarity.
At 48 Hours: Cellular repair deepens, inflammation decreases, and growth hormone spikes, aiding fat loss and muscle repair. Many feel lighter, clearer, and emotionally reset.
At 72 Hours: The body reaches peak autophagy and starts to regenerate more dramatically. Stem cells are activated to rebuild tissues, organs, and even blood vessels. This phase has been linked to the potential reversal of some chronic conditions and further weight loss. Fasting for 72 hours also promotes deeper detoxification, boosting the immune system and improving cellular function.
While these benefits are supported by both ancient practices and modern science, remember fasting should be approached mindfully and safely. The goal isn’t about extremes but about exploring the body's incredible healing potential.
5️⃣ Stretch 5 minutes 5x 🧍♀️➡️🧍♂️(or 25 minutes daily)
Release tension and recharge your energy with just 5 minutes multiple times each day.
6️⃣ Sip Smart 🍋🍵
Metabolism-boosting, liver-cleansing drinks that fuel your body and keep you refreshed. Try these nourishing options:
Broths: Bone broth, miso broth, turmeric ginger broth, veggie broth, dandelion root broth.
Waters/Teas: Lemon water, cucumber mint water, green tea, hibiscus tea, apple cider vinegar water.
Let’s transform Mondays with a lighter, brighter start to the week! 💪🏽✨
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Replies
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December Mantra: I'm fit and flexible.
December Daily:
80-110 ounces water
Fast 24 hours 1-2x each week, 18:6 4x
30-60 Zone 2 Cardio | 800k cals | 8,000 steps
Strength train 15-30 mins | stretch 25 mins
Data points and weekly metrics:
-3.5 lbs, 1.1 inches, 0.7% body fat, and muscle up same amount.
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1. Meditate on the Why 🧘♀️🧘♂️ ✔️
2. Measure 25 Data Points 📊📏 ✔️
Taking measurements also today. Continuing to weigh daily
3. Create a Self-Fulfilling Mantra
🏋🏾♀️ Don't think, just do it!!
Eat well 🥗to Live Well 🚢✈️🧳
H2O - Make it Flow 💦💦💦
Lose weight in the kitchen ⚖️, get fit in the gym🏋🏾♀️
Alcohol kills weight loss as the focus is burning alcohol calories and not fat calories!🚫🍷
5. Move with Intention 🤸♀️🕔 ✔️
6. Stretch for 5 Minutes, 5 Times a Day Kinda in play but not 5x a day. ✔️
7. Sip on Fat-Burning, Metabolism-Boosting 🍵🍋 Liver-Cleansing Drinks ✔️
Sipping on hot water this morning. Not bad at all!
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@itladyee Hey Charissa!👋🏾 Stretching 5x a day is still challenging for me too, but I feel great on the days I manage to get it done. Still averaging 3/5 but totally intend for it to be a habit by the end of the month, lol ~ how's the fasting going?0
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@reshii_devi ~ I managed to drop that bullet point (Fasting). Not intentional (at least I don't think so)
I'm working to get back to my 16:8 schedule. I'm doing welling landing between 15 and 16. Friday is my long day, I stop eating around noon and then go for a long as I can into Saturday. This had been about 20 hours so I will start there...0 -
@itladyee Great work getting back to your 16:8! Landing close to 16 hours is solid progress, and extending to 20 hours on Fridays is a great plan. Just stay hydrated and listen to your body.
I fell short today too—only made it to 22 hours. Swimming this morning left me too hungry to make it to 6, but I’m proud I pushed through as much as I did. How do you stay motivated on your longer days?0 -
12/9 Here to check in. Last food 6PM last night. I’ve been out of routine the last 4-5 days, so Im probably NOT 100% mentally ready for a fast but I am going to do my best today to pay attention to my body and stretch limits. 6PM this evening will be 24 hours for me… That’s my goal initial goal. If not today, I’ll definitely start @6PM. I’ve done three 72 hour fasts the past year and I know from experience that mental preparation, prior days clean eating and zero carbs set the stage for success. I had way more carbs than usual yesterday!
I have a clear docket looking forward … and I’ve blocked out ME ME ME ME ME for the next five days.
I found that tracking Z2 heart-rate has been most beneficial. I stopped tracking it several months ago simply because I was hitting it every day & it went by the wayside due to foot injury. I need to get back to that metric! Will add this week. Z2❤️ 60 min/day.
In reading the 7 points, I have to pat myself on the back because they are already an active practice! The data points are the one area that I could improve upon, but not ready yet. 25 too many for me. I do track 10. I’ll review today for improvement.
My mantra is #HSF Healthy Strong Fit.
Ready to stretch!0 -
Monday 12/9
I will see how many of the seven I can check off.
1. done
2. one that I really want to do today. seeking 25 data points. I guess the other six on the list count as 6/25.
3. For me this week my mantra will be, "for out of the abundance of the heart the mouth speaks."
4. As a start I will fast between meals. Radical for me.
5. Going to the gym, or walking outside.
6. MUST DO THIS stretching.
7. I suppose coffee doesn't count. 0 -
@Chapter_3 You’re doing amazing, and your commitment is so inspiring! 🙌
Flexibility is everything, and even with the extra carbs, you’re setting yourself up for success by staying in tune with your body. I’m right there with you on Zone 2—I aim for 30 minutes, but 60 is definitely on my radar too. Adding back Zone 2 tracking is such a smart move for endurance and fat metabolism—it’s the perfect reset. And tracking 10 metrics is solid; you can always build on that later. Your mantra, #HSF Healthy Strong Fit, says it all—stay focused, embrace your ME time, and stretch those limits. You’ve got this! 💪✨1 -
@_JeffreyD_ You’re off to an awesome start! 🙌
Love that you’re focusing on #2 and seeking 25 data points—breaking it into smaller chunks (like counting the six items on your list) is a smart approach! Your mantra for the week is beautiful and grounding—it sets such a mindful tone. Fasting between meals is a great step, especially if it’s new for you—small changes lead to big wins. Gym or outdoor walking paired with stretching sounds like a perfect balance, and hey, if coffee keeps you energized, maybe it does count! ☕😉1 -
Tuesday Check-In-
1. Have begun Meditating on My Why every morning while stretching 5 minutes
2. Measured my 25 Data Points yesterday (although still procrastinating about taking pictures. I don't want to see it as a failure, but a part of me is so disappointed in myself, I'm struggling to get it done. Have promised myself to do it before group weigh-in tomorrow)
3. Self-Fulfilling Fitness Mantra: I'm healthy, lean, flexible and metabolically half my age.
4. Only reached 22 hours of fasting yesterday, but aiming for another 24+ day this week. @Chapter_3 Working towards 48 hours by January, with the aim of at least one 72 hour between now and March!
5. Moving with Intention: (30-60 Zone 2 minutes, Burn 800k Cals and 8,000 steps daily)
6. Stretching for 5 Minutes, 5 Times a Day is getting easier.
7. Fat-Burning, Metabolism-Boosting 🍵🍋 Liver-Cleansing Drinks ✔️✔️✔️
Sip on infused water and teas all day, but focusing on before bed drinks to help with sleep this week.
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reshii_devi wrote: »@_JeffreyD_ You’re off to an awesome start! 🙌
Love that you’re focusing on #2 and seeking 25 data points—breaking it into smaller chunks (like counting the six items on your list) is a smart approach! Your mantra for the week is beautiful and grounding—it sets such a mindful tone. Fasting between meals is a great step, especially if it’s new for you—small changes lead to big wins. Gym or outdoor walking paired with stretching sounds like a perfect balance, and hey, if coffee keeps you energized, maybe it does count! ☕😉
"for out of the abundance of the heart the mouth speaks" from Luke 6:45 (43-45)1 -
@reshii_devireshii_devi wrote: »@itladyee Great work getting back to your 16:8! Landing close to 16 hours is solid progress, and extending to 20 hours on Fridays is a great plan. Just stay hydrated and listen to your body.
I fell short today too—only made it to 22 hours. Swimming this morning left me too hungry to make it to 6, but I’m proud I pushed through as much as I did. How do you stay motivated on your longer days?
Assuming my scale (withings) is accurate, I am having the hardest time getting and staying hydrated. I started with the warm water in the morning. Drink 17 to 34 ounces in route to work. And have another bottle by noon. I sip until I get back in the car and have another 17 ounces to get me home. I range between 50 minimally up to about 80, yet my scale still says I'm dehydrated. I pee a lot and it's pale yellow, so that's a good sign but the scale doesn't show it.
Timing is everything on the longer days, usually Fridays. I eat until noon, I'm not really hungry in the PM and as long as there are no temptations, I'm good. Sleeping 8 + hours helps but my morning I am starving. I just try to keep busy as long as I can. Another trick is to plan a 8:00am breakfast out. Eve if we're seated at 8, food won't arrive for another 30 minutes or so
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@itladyee
Your experience mirrors mine—I also thought that clear urine and 6–8 cups a day were enough, but my scale’s hydration data (Dara) told a different story. After doing some research, I came across the NASEM recommendation of 2.7 liters (about 11 cups) for women and the guideline of drinking half your body weight in ounces. That’s when I realized I needed to aim higher.
Since increasing my daily intake to 10–14 cups, I’ve noticed a steady improvement. While I’m not quite in the "good range" yet, I’m encouraged and always looking for ways to add more. Keep experimenting to find your sweet spot, and consider tracking how your body responds over a week or two as you increase your intake gradually. Keep me posted—I'd love to hear how it goes for you!1 -
Lost 3 pounds, another inch, and gained a little more muscle this week. Diet is IF 18:6, high carb low fat with occasional <60 net carb day since December 1st, and have lost lost 8lbs so far. In the meantime, still slowly increasing body water, and hoping 15-30 minutes of strength conditioning 4-5 days this week improves my numbers.
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Checking in. I wish I would’ve checked in during the week to read everyone’s posts because I’m quite inspired. I love this! @Reshii_devi. Thank you for this 🧵, insights and authenticity. ❤️
Keeping commitments was tough this past week because of my discombobulated schedule of planning the reception… integrating “me” is going well, but not as well as it could, if I was more mindful of “time”. Time isn’t the problem actually, it’s my brain…. Getting stuck in rumination, needless distractions and procrastination…. Unhealthy habits that I must constantly get ahead of. Just knowing this a WIN.
Tracked each measure all week. I want all ✅s moving forward…. IF 6/7 days! 💪🏻 This week will be challenging… I’m aiming for perfection and realize if I miss a few, I’ve done really, really well! 💗Z2 is a priority! This one takes EFFORT! Let’s do this!
I must say I miss 🎾 BIG-TIME. … I’ve given it up for a couple of weeks just to try and get everything done.
💦💦💦 On target … I don’t understand why I’m so puffy… It can only be cortisol/stress so I’m just going with the flow and accepting it.
Good luck! I’ll check in more this week!1 -
Late check-in. As usual I spend more time working on the plan than actually doing the plan.
I entered some data points on the phone last week with a spreadsheet I keep on Google Drive. For some reason it is not syncing with the file I open with my laptop. Sounds fun to figure it out, meanwhile my health goals are neglected.1 -
@Chapter_3 Thanks for checking in Carolyn! You’re crushing it—tracking all week is no small feat! Love the mindset of aiming high while still giving yourself grace if things aren’t perfect. That’s how progress is made!
Missing tennis makes sense, but it’ll be waiting for you when you’re ready. As for the puffiness—stress can absolutely do that, so keep hydrating and being kind to yourself. Cheering you on for an amazing week ahead. ✅✨ Excited to see your next check-in. 😊1 -
Good to see you @_JeffreyD_ thanks for checking in! Planning is part of the process, so don’t be too hard on yourself—it shows you’re committed to making progress.
Tech hiccups can be so frustrating, but you’ll get it sorted. In the meantime, remember that even the smallest actions count toward your health goals. You’ve got this, one step at a time! Cheering you on!0 -
Tomorrow “mmmMonday” Is a BIG Monday for me! I’ve been on vacation for almost one week and tomorrow will be a big planning day. I’m excited to end this year STRONG with a customized, challenging January PLAN sprinkled w/FUN! Let’s GO!0
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Tomorrow “mmmMonday” Is a BIG Monday for me! I’ve been on vacation for almost one week and tomorrow will be a big planning day. I’m excited to end this year STRONG with a customized, challenging January PLAN sprinkled w/FUN! Let’s GO!
the energy @Chapter_3 your excitement and determination are contagious! A customized, fun plan sounds like the perfect way to step into January with purpose. I'm inspired to work on mine ~ let's do this! 1 -
December Summary | Monthly Mantra: I'm fit and flexible.
December Daily:
80-110 ounces water
Fast 24 hours 1-2x each week, 18:6 4x
30-60 Zone 2 Cardio | 800k cals | 8,000 steps
Strength train 15-30 mins | stretch 25 mins
This month, I hit about 70-75% of my daily targets. Despite losing 8 days due to personal loss and technical difficulties, I’m proud of myself for getting back on track today. My heart is still healing, but I’m working on strengthening my mindset and motivation as I gear up for the new year. I weighed in, took measurements, logged my data, and started the day with an early 5K walk. I’ve also started working on creating my January Jumpstart—a reset plan combing fun new fitness, and a flexible, keto-inspired diet to help me kick off the year with more energy and focus.
Successes and Challenges:
I’ve lost 6 pounds, dropped 2.1% body fat, and reduced 14 inches overall.
My body water increased by 1.4%, muscle mass by 2%, and bone density by 0.8%.
While I’m disappointed to end the year heavier than I started and didn’t hit my strength training and stretching goals as often as I’d hoped this month, I’m still looking forward to making progress in the new year.
Photo Weekly Metrics
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Incredible! I’m following your lead! You’re keeping me motivated and inspired… Today was not the planning day that I had hoped… Because I just returned from vacation and Wedding disruption so I spent the day w/ DH getting our home in order & getting and giving pupper kisses… 🐕🐕Was able to get in a 🚶♀️10k structured walk! 💗Z2 60 min and will lift weights tonight. I will create my metrics tomorrow and stick to them for my 1/1/25 January Jumpstart!!! Also stayed on 300 cal deficit and met my protein goals! One step at a time. Let’s do this!0
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💥 Firmer February Milestones and Activities💥
Each week, we'll focus on small, strategic actions to build momentum, stay consistent, and track progress!
📅 February 3 - Foundation First
🎯 Milestone: Lock in nutrition & hydration routine
✅ Meal prep & track macros (1400 cal | 50C/25P/25F)
✅ Hit 12-16 cups of water daily + cycle calories on training days
✅ Daily movement: 8k+ steps & at least 45 min LISS cardio
✅ Strength train 3-5x, focusing on proper form & muscle engagement
✅ Set a consistent bedtime & wake-up time (aim for 7-9 hrs sleep)0 -
First Monday of the month, and after a weekend of indulgence (wine and sugar overload), I’m definitely feeling it. No regrets, but it’s time to reset! Even with guests staying late, I pulled it together and meal prepped: veggie soup, baked chicken, turkey meatballs, dirty rice, black beans, and sweet potatoes (hello, resistant starch!)
Today’s focus: Full-body strength and a 24-hour fast.
Time to shake off the weekend and step into a strong, leaner month! 💪🏽🔥
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