March Mindfulness Challenge: Week 1 (3/1-3/7)
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March is going to be my "muscle" month. I was asked to participate in a special group challenge on FB, and it involves squats, planks, crunches and push-ups. I TRULY SUCK at push-ups, so I figure this will be a good challenge, and will keep working on my strength and form...even if knocking out the quantity each day means spacing it out throughout my day. I'm also going to be working on my flexibility. I did a short bit last night, but I need to set a routine in place to do regularly on this. I'm working on a goal of reducing my total carbs to 40 or less. I'm needing to get a bit more organized for my weekly meals, especially since my son and husband are not eating LC and I find that currently I'm having to make more than one meal, one for me and one for them....that's a lot and frustrating. Monday night's meal was a good compromise of homemade cream sauce that they were able to pour over noodles and I poured over veggies. Hopefully I can have some other good nights like that, which won't require additional steps for more meals.
This week's goals:
*Get my stretching plan worked out - do it 3 times this week!
*Consume <40 carbs daily for the rest of the week0 -
I'm going to try to apply mindfulness in general but for now I'm still going to do my daily check-in similar to how I did in previous months.
SW: 153.4
CW: 129.6 (Funny; last night I finally gave in to my weeks-long craving for cereal and this morning the scale dropped back down again.)
GW: 128
Cals: 1500
Carbs: 28 net
Exercise: 20 min intervals
Sleep: Insomnia but went back to bed after getting the boys back to school. Setting a reminder on my phone to take my magnesium at night; hoping that helps b/c the insomnia has been going on for a while now.0 -
Hmmm, #'s 2 & 3 are my issues, multitasking while eating, and not always eating at the table. Even though I am doing many things at once I at least do find myself enjoying the look of my food especially if it has a hugely colorful mix on the plate, and flavour and texture comes high in my awareness.
So this month - less eating on the run, even if it is my own healthy food prepared then transported.
NEED TO BREATHE!0 -
Thank you so much to Baconslave for this wonderful Mindfulness Challenge and thanks to KnitOrMiss for the great links. I have no time to read through them now but will go through them later and catch up. This is exactly what I need in so many ways.
My hopes for the month are to lose 2lbs, eat slowly and mindfully, enjoy more exercise and declutter in general.
Also I am working on improving my sleep and I feel sure this will help.0 -
Thank you so much to Baconslave for this wonderful Mindfulness Challenge and thanks to KnitOrMiss for the great links. I have no time to read through them now but will go through them later and catch up. This is exactly what I need in so many ways.
My hopes for the month are to lose 2lbs, eat slowly and mindfully, enjoy more exercise and declutter in general.
Also I am working on improving my sleep and I feel sure this will help.
I've been taking greater care to eat more slowly and enjoy my food.
I don't have anything deeper say. I've been really busy so I just wanted to stop in and let you all know I'm doing the biz.
Hopefully I'll run into more resources later.
TTFN, me hearties.
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This morning I overslept by more than an hour. I could have rushed my morning and been stressed (and would have been late to work anyway), but I decided to just have a calm morning and accept my delay. I ate a full breakfast (I was going to have a black coffee but realized I truly was hungry), drank my coffee, went outside with the dog, and got to be home when my husband woke up.
I definitely feel some anxiety in my chest, and I'm not sure what the cause of it is, but it's been a nice quiet morning and I am looking forward to the rest of the day.0 -
March 3, 2015
SW: 147
GW: for March 142
Exercise - No
Sleep - Good, but went to bed later than usual.
Calories - Good
Carbs - A bit too many (52)
How to get to my goals in March:
1. Start small. 2. Stop multitasking at meal times. 3. Only eat at the table.
My Plan: Stop eating lunch at my desk everyday and stop to enjoy it, instead of grabbing it and going through the motions while catching up on emails.
4. Appreciate the appearance.
My Plan: Doubtful my sushi tuna fish lunch qualifies as food porn. I'll save this one for making a nice dinner that is pleasing.
5. Focus on each mouthful. 6. Chew
My Plan: Going back to 1-3. Be mindful that I've set aside some time just for eating and not working.
7.Use cutlery and put it down between mouthfuls.
My Plan: I found using chop sticks helps me take smaller bite sized pieces and more aware of each bite.
8. Talk and share.
My Plan: I want to eat with my son together more often instead of in front of the TV.
9. Go for quality not quantity. 10. Make time to prepare your own meals, preferably from fresh ingredients
My Plan: Been doing this for a while now and loving it! I've been buying the highest quality meats I can find. I make a special trip to the premium grocery stores for awesome veggies.
I think "shop the perimeter of the store" every time I walk into a grocery store now. Crazy that I never realized before that the freshest stuff is on the outer aisles. I haven't eaten a frozen packaged meal or something out of a box in over 10 mos. Even the thought of it grosses me out now.
Thanks @baconslave for a moment of reflection.0 -
I'm a creature of habit ... this woe is a habit I have adapted to and love. Logging what I eat has become a habit, focusing on health has become a habit. And now I am starting new habits ... logging at least one day ahead and exercising. Off to a slow start this month but will continue on from here.
Mar 3
SW: 247 (12/12, started keto)
SW: 214.2 (Mar 1)
CW: 211.8
GW for March: 206
GW for 12/31: 180
Be Mindful of:
Staying under 30 carbs daily -- Yes
Logging at least 1 day ahead -- Yes
Exercising 4 days per week -- will only get in 3 days this week (since it's already Thursday) but I WILL get in three.0 -
Very happy that I ate exactly the portion I served myself of dinner last night, and despite how delicious it was (and how my husband and my mom went back for seconds) I stuck to just what I had, listened to my stomach, and recognized (and obeyed) that I was satiated.
I have definitely started to notice that my first reaction to considering whether it's time to eat or not is to consult my stomach on whether it's in agreement.0 -
March 4, 2015
BW: LCHF 189 (5.1.2015)
SW: 147 (March 1st)
CW: 148.9
GW: for March 142
Exercise - No
Sleep - ARG!!
Calories - High
Carbs - High
I had a bad week in summary. Up almost 2 pounds this morning. Mostly water weight I believe. Today and this weekend are getting back to basics. Huge Stressors this week and even though I was following my mindful eating the lack of exercise and the people around me stressed me out --along with dinners out and some alcohol didn't help the situation. Hitting the reset button TODAY.0 -
So, my biggest way of being mindful this month was trying to get up earlier. Since I've loaded the Sleep Cycle app, it's been going well. I select the range of wake-up time that fits my morning routine and so far I've been up within 10 minutes of my alarm. Yesterday I was up by 5:39 and today I was up by about 5:45 or so. I'd like 5:30 to be my 'time' - but I haven't gotten brave enough to set the sleep cycle for 5:30 (because then it could wake me anytime between 5-5:30...and 5 sounds dreadful LOL). So, maybe next week I'll make my goal to set it back a little further and see how I feel.
Today, particularly during the day, I want to be very mindful of how much I'm eating. It's a dinner at a friend followed by drinks at a comedy show kind of night, and I want to be as good as I can while still enjoying0 -
I definitely need to work on multi-tasking while eating.0
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Mar 3
SW: 247 (12/12, started keto)
SW: 214.2 (Mar 1)
CW: 210.0
GW for March: 206
GW for 12/31: 180
Be Mindful of:
Staying under 30 carbs daily -- Yes
Logging at least 1 day ahead -- Yes
Exercising 4 days per week -- will only get in 3 days this week (since it's already Thursday) ... 2 of 30 -
made it through my work week getting fierce about sticking to my LC food plan. this after a period of a couple weeks of floundering around with slips and slides. cut out my bulletproof coffees and lo and behold, the scale is moving down again.. new low weight this am, and i'm going by my work scale only, even though it weighs 5 pounds heavier.
taking time to slow down, sit down and enjoy bites of food..still working on that.. really just want to shove it down the hatch.
bought a book on cleaning, tidying the home and sparking joy...we'll see..
taking some romantic risks. not much happening there, but the sky didnt fall..and it feels better to at least be out there.
trying to handle and talk about feelings as they happen and be aware of them so i dont eat them.. sometimes i feel very rough around the edges when i speak up for myself, hopefully i'll get a little more dignity and calmness with practice.
this week i think i made some good strides with becoming more mindful.0 -
MAR 5
SW: 153.4
CW: 130.6
Calories were just under goal today.
Carbs were 50 net.
30 min exercise.
Enough sleep.
As for mindfulness while eating, I did some multi-tasking today; need to work on that.0 -
Mar 5
SW: 247 (12/12, started keto)
SW: 214.2 (Mar 1)
CW: 207.6
GW for March: 206
GW for 12/31: 180
Be Mindful of:
Staying under 30 carbs daily -- Yes
Logging at least 1 day ahead -- Yes
Exercising 4 days per week -- will only get in 3 days this week (since it's already Thursday) ... 3 of 3
Don't believe the scale AGAIN ... won't be surprised if it's the start of a new roller coaster ride.0 -
I'm struggling with figuring out what I want my goals to be now.
I said I was going to stay in weight loss mode for one more week and then shift to recomp, but I've gone over calories and carbs several days this week.
I've just been feeling hungry, and struggling with wanting more variety. I really do NOT want to rebound weight-wise, but I don't know if I have the patience and discipline right now to increase calories and carbs as slooowly as I had planned. Grocery budget was also tight last month so options on hand weren't always as ideal and appealing.
Would bumping up calories by, say, 100 or 200 (and carbs by like 10 gm) off the bat throw me off too much? And then increase more gradually from there until I hit maintenance?0 -
Mar 6
SW: 247 (12/12, started keto)
SW: 214.2 (Mar 1)
CW: 207.6
GW for March: 206
GW for 12/31: 180
Be Mindful of:
Staying under 30 carbs daily -- Yes
Logging at least 1 day ahead -- Yes
Exercising 4 days per week -- 4 of 7
Don't believe the scale AGAIN ... won't be surprised if it's the start of a new roller coaster ride.0 -
macchiatto wrote: »Would bumping up calories by, say, 100 or 200 (and carbs by like 10 gm) off the bat throw me off too much? And then increase more gradually from there until I hit maintenance?
That sounds like a perfect plan to me. Why shock your system with too much too fast?0 -
@macchiatto I am in a similar space. All that I am reading says listen to our bodies and ride the scale roller coaster. Your plan sounds good. Having said that, I don't qualify as an arm chair expert, so I will leave it to the more experienced campers for greater wisdom. Good luck.0