Wellness Pillars Challenge
My Goals:
Exercise 5 times/week – combination of gym/streaming/yoga/hiking (snowshoeing or cross country skiing)
• Gym classes 2-3 times/week
• Beachbody (soon to be just BODi) streaming classes the days when I don’t go to the gym
• Yoga – full class, not just stretching – 3-4 times/week
Track all nutrition on Lose It app – staying within the calories/day calculated for my personal goals
Hydration – make sure I get ½ my body weight in ounces daily
Meditation – I haven’t missed a day in years, but want to make sure I continue so listing here to keep me accountable
• Twice a day when possible
• Primordial Sound Mantra (PSM)
Focus on creating educational content for in-person, online, and/or retreats for my clients/students/potential students – minimum of 2 hours per week
December 13, 2022
1. Sleep – Oral and face hygiene completed. Last night in bed at 10:15, asleep at 10:39. 7 hours 13 minutes, sleep score 90 – information is from smart watch I wear to bed.
2. Meditation – AM = 20 minutes PSM / PM = none
3. Movement – walked Spirit (my dog) short walks x 2 in AM –ran errands all day
4. Nutrition – logged all food. I was over on allotted amount today due to adding extra walnuts to my oatmeal and lunch out
5. Hydration – 20 ounces water before getting out of bed (I keep at bedside so I can begin my hydration right away). Additional 40 ounces during day – does not count my tea or Coke I had)
6. Nature – waking up to a light snow covering the ground outside my window. Walking Spirit in wind and cold, but invigorating. Looking at the mountains that were peeking out of the clouds, beautiful and amazing
7. Gratitude – for the Flourish Integrate Thrive community that is being built and nurtured as a community of health and encouragement! Every morning when I wake up to where I live! Someone I know feeling better from fighting high fever from Covid. Lunch out with my husband. Grateful for paying attention to my health, body, mind, Spirit and for providing a fun and encouraging way for others to participate. Sore from workout yesterday at the gym – moving my body! Clean sheets as I slip into bed tonight – there is something about clean fresh sheets that make me happy. Probably why I change them so often!
8. Humor – laughing out loud this morning watching my cat hide and jump out on top of my dog. They keep me smiling and laughing! Looking online for a joke to use – a couple of chuckles!
9. Recapitulation of your thoughts for the day/month/life/personal development book – as the year draws to a close I have been thinking about not only this year but the last couple of years. There have been things that have tested me in various ways. I did not always respond in the best way to situation, which I regret, but I am learning and growing every day! Thinking about how I could have handle some situations leads me to how I handled many more hard things with calmness, grace, and humility, proud of myself! I am so thankful I have tools to assist me when I am out of balance body, mind, or spirit – especially for my consistent (there’s that word again!) meditation practice I go to instead of self-destructive practices. There have also been so many great things over the last year I will take with me in my memories. I have been taking classes with an amazingly gifted coach/educator that has encouraged and enabled me to take a deeper dive into confronting things in my life and allow me to forgive others and myself – such great healing!
