goals

October Goals & Thoughts

1c44ec573cf32b667c07692f6fe40770.jpgAs #MotivationMonday comes to a close, I am finally in bed with a chance to reflect on the past month and what’s to come.

September was a month of re-adjusting to a busier work schedule, catching up with friends, and catching my first cold of the season.

Today, on October 1st, I added the BCBA (Board Certified Behaviour Analyst) Course Sequence to the mix as I started my coursework through Florida Institute of Technology. It is supposed to be a demanding set of courses, requiring a minimum of a B to pass. I’m excited as it is particularly applicable to my career and the direction I want to go with my career, but I am nervous for the same reasons. I want to be knowledgeable in my field and do well in the courses that will lay the foundation for that knowledge.

With that, I will have to re-introduce the juggling act of balancing a social life, coursework, and my job while also continuing to eat well and try to get in some exercise.

I have continued to practice gratitude daily and meditate at least once a day, typically in the morning, and occasionally just before bed to help me sleep.

This blog will continue to be a safe place to share my anxious thoughts and keep my goals in written form so I can stay accountable. Stay tuned for a new soup recipe this week and weekly rants about my progress.

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Get Em to the Gym

Earlier today, I was sitting outside my client’s house thinking, “wow, it’s already almost September.” The month of August has seemingly flown by so quickly we are almost onto a new month and a new school year.

While I am taking an academic break until October, I have had the opportunity to work on some personal goals including one that is difficult for so many people: going to the gym.

I was on a roll before! I was going to yoga twice a week, or working out at home, or doing yoga at home. In August, I have made more of a conscious effort to start going again regularly. While I am not proud of how little I have been to the gym, looking at today in isolation, I am proud that I made it there.

Prior to the gym, I was sitting in my car thinking about what I was going to do after work.

I could go home and make something for dinner. 

I could see if one of my friends wants to meet up. 

I could go to the gym. 

It certainly wasn’t my first thought. In fact, after work, the entire drive to the gym, I was making up excuses in my head.

I didn’t bring headphones. 

What if the gym clothes in my bag aren’t clean?

Well, I have an extra pair of headphones that have taken permanent residency in my gym bag and I also have two pairs of gym clothes in my bag (and yes, they are clean). So realistically, my excuses were useless. I parked my car, went in and hopped on the elliptical.

The gym was empty. Maybe 3 more people trickled in while I was there. I love when the gym is like that. I don’t have to fight over machines. I don’t need to be self-conscious about people watching me while working out. I put on my Spotify playlist and off I went.

Why is it so difficult to get yourself to the gym?

Honestly, as a goal-oriented individual, I struggle with this thought a lot. I want to lose weight, have better endurance, and build strength. To do this, I should eat better and go to the gym. It’s simple, really. I’m doing really well with eating better but why is it so hard to get myself to exercise?

There’s an article outlining the scientific reason behind this and it’s interesting to read about the evolutionary basis for it. Here’s a link to the article: https://www.inc.com/jessica-stillman/the-scientific-reason-its-so-hard-to-make-yourself-go-to-the-gym.html 

I will remind myself of the reinforcing feelings that accompany this goal and continue to strive for a better self.

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Hello April!

Happy Easter, everyone! Here we are in a new month and with a new month come new opportunities and new goals to be set.

This month’s focus is: eliminating distractions.

Like the rest of us (probably…I shouldn’t generalize), I enjoy unwinding with a Netflix show or spending countless hours on Pinterest pinning recipes or clothing ideas or exercise ideas (rather than actually exercising).

This month is going to be a busy one:

  • My first draft of my master’s thesis is due in three weeks from today.
  • I am going on a trip at the end of the month
  • My friend is visiting next week
  • I am helping develop a training guide for work

Goals:

  • Get work done each night.
  • No Netflix as breaks, unwind at the end of the night when productivity has decreased
  • Take breaks with music, short youtube videos, or stretching. If surfing on Pinterest, set timer on phone
  • Go to the gym 2-3 times a week
  • Reduce the amount of dairy and grains I am consuming – perhaps reintroduce a paleo-type diet.
  • Use the Self-Control app when working on my thesis so there is no access to social media during that time.
  • Make lists to help make tasks more manageable
  • Have a bit of a social life (if possible)
  • Meditate 2 times a day

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Mid-Month Checkup: March Goals

Here we are at another Monday. January seemed to drag on so slowly and now here we are more half-way through March.

Let’s reflect on how my March Focus goals have been doing so far:

Focus on my work and school work:

  • I downloaded an app called HabitBull to track my good habits. I love it because I’m very data driven and it creates graphs based on your performance!
  • I’ve started breaking down more of my tasks into smaller parts to make them easier to complete. I have completed quite a bit of work on my dissertation so far because I’m made it seem more manageable.
  • I have tried to take on more of an active role at work while also trying not to spread myself too thin. I know when to say no and how to prioritize things a little better.
  • To keep myself engaged in what I’m doing, when I do work at home (school or otherwise), I set a timer for about 30-45 minutes. I work on one task for that time, take a break, and then switch gears to something else. It seems to be working so far.

Focus on my health:

  • Well, if you asked me how my immune system is doing, I’d say not great. But judging by the last three months, I’ve started seeing a pattern of when I start getting sick: the week leading up to my menstrual cycle. In the past few days, I’ve started taking supplements daily to help kick my immune system and overall health into gear: probiotics, Omega 3’s, Vitamin D, Calcium, Magnesium, iron, and a multivitamin.
  • I got a gym membership at a new gym this month and have been twice already and have created a fitness journal and written down workout ideas. I am hoping to start going 2-3 times a week (perhaps more).
  • I started stretching every morning!
  • My skin care routine is great! Feels like a normal part of my morning and evening and it feels so soft.
  • I have written in my Five Minute Journal every day this month so far! Haven’t missed a day. It has been a great, positive way to start and end the day and it has become more of a habit than it was in the past.
  • My anxiety has been up and down this month with a few more down times than I was expecting. Meditating and remembering to stay grounded has helped and I have been looking up other strategies to get through tough moments of panic.

Focus on my relationships with others:

  • I have taken more of an active effort in my friendships – spending more time answering texts, talking to them on the phone, and making plans to see them.
  • I continue to reflect on these friendships and welcome new ones into my life.
  • I am appreciating times with my mom more. She has always been my best friend and my number one support system in my life and as I grow up, I want to return the favour and support her in any way that I can.
  • During this incredibly busy time of year, my boyfriend and I despite distance and responsibilities manage to appreciate the time we do get to talk and spend together even if it’s working on things together, sharing things about our day at the end of the day on the phone, and support one another with all that we do and I am so grateful to have him in my life in such a positive and loving way.

I still have some work to do this month in each of these three aspects, but there is still time to “focus” on them.

Happy Monday, everyone and have a great week!

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March in Like a Lion

Today is the first Monday of a new month March. Can you almost smell spring in the air? Other than the large heaping of snow we received on Friday, I can feel spring coming and I am nothing but excited.

I am looking forward to floral prints, sunny rays, spring flowers, rain boots, and driving around with the windows down.

This month, I have set my intention as Focus. I will Focus on the following three key areas:

  1. Focus on my work and schoolwork.
    For those who don’t know, I am currently completing my Master’s degree and am in the writing process of my dissertation. To make this task a little more tolerable, this weekend, I broke down what I need to do into smaller steps and will push myself to put my best efforts into my work and get it done quickly and efficiently. IMG_1662.GIF
  2.  Focus on my health.
    February was a rough month for me health-wise. I had that stomach bug at the end of Whole 30 and soon after, I caught the flu and am only now feeling better from it. With being sick, however, my healthy eating habits slipped a bit. I ate unhealthy food and justified it because I was sick – a habit I thought I was doing a good job breaking during Whole 30. Well this month, I’m already back to meal prepping and sticking to an overall paleo lifestyle (with a few exceptions here and there).  Tonight I prepped lasagna stuffed chicken with asparagus for the week. IMG_1732.JPG
  3. Focus on my relationships with others
    I have found myself to be distant from some of the people in my life. Not because I don’t want to spend time with them but because I have been busy, sick, and have spent a lot of time dedicating quality time for myself – something I have failed to do in the past few years. Over the next few weeks, with March Break coming up and Easter at the end of the month, I am hoping to spend more time catching up with friends and family as they too are a priority in my life. I am also going to reflect on how relationships in my life make me feel – am I growing as a person with this person in my life? What do they bring to my life? What do I bring to theirs?

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Happy March and Happy Motivation Monday! I hope you start March off like a fierce and powerful lion!

Whole 30 Day 28

How I’m Feeling 

Today. Was. Rough. I was up on and off all night feeling sick. I’m (hopefully) on the tail end of this stomach bug, so I stayed home to give my body some rest and be functionally closer to a bathroom. However, being home all day left me in a house full of food that I wanted to ate and either couldn’t eat because it made me feel sick or because it’s still Whole 30 and chocolate is still noncompliant. While I had seemingly broken the emotional connections to food in average situations (and even upon some anxiety-provoking ones), I (re-) discovered today that when I am sick, I want to eat like crap and that was an emotional connection I couldn’t break … but somehow did today. I didn’t order Chinese food (despite previous conditioning of me being sick = order Chinese food). I didn’t have some chocolate to feel better. I had chicken soup (without noodles) and really not a lot else.

Day 28, according to the Whole 30 Timeline, is a hard day in general. It’s so close to 30…but not quite. They call it “Day 28: 28 is as good as 30…right?” Ugh, it has felt like that. I have worked this hard to stay committed for 30 days and I am staying true to that commitment.

What I Ate

Blah – what a boring section to write today. Literally all I have eaten today is chicken soup without noodles, some vegetable dish my mom made for dinner, and one clementine.  If my stomach could handle more, I would have done more meal prep for today and the rest of the week. But in the meantime, I have leftover cauliflower rice and chicken and veggies in the fridge for lunch and dinners. Not to mention soup!

TWO. MORE. DAYS. 11357260_1667689656793748_1359635908_n.jpg

Whole 30 Day 27

How I’m Feeling

Well it may be day 27 if whole 30 but it’s also day 3 of the little stomach virus that could. Last night I slept for ten straight hours and haven’t had much of an appetite. Probably out of fear of having to run to the bathroom immediately after, but alas.

What I Ate

Well…not a lot. I had scrambled eggs for breakfast but had to give half of them to my boyfriend since I couldn’t stomach them all.

For lunch, I had a roasted chicken leg and homemade potato wedges (approximately 2).

For dinner I made homemade chicken soup without the noodles. Just drinking the broth has made me feel a bit better. But I also have some kombucha to try and get me through the night.

I’m going to try to go to bed early and get lots of rest to kick this stomach bug’s butt. Fingers crossed!

Whole 30 Day 24

How I’m Feeling

Six days left and I’m feeling pretty good. I’m worried I’m starting to come down with something as I’ve had an upset stomach the last couple of days and not in the anxious kinda way. My appetite hasn’t been very big but my energy levels continue to be great and my concentration has been much better today. I crossed off three big things on my to do list and am still picking away at more.

What I Ate

Breakfast: egg muffins on the go

Lunch: white chicken chilli leftovers

Dinner: cut up veggies and salt & pepper chicken wings

Whole 30 Day 23

How I’m Feeling

Dare I say it? ONE WEEK LEFT! woohooo! Feeling great but also feeling excited about being done soon. I am so proud of the self control I have had. But I am excited to have a small sliver of birthday cake I have had to miss out on.

What I Ate

Breakfast: Lara bar on the go

Lunch: white chicken chilli

Dinner: pork chop with a baked sweet potato, butternut squash, and broccoli with a side salad and homemade dressing; it was so good I forgot to take a photo so here’s the pic of the salad bowl. The whole 30 approved homemade dressing was soooo good! 😍

Whole 30 Day 22

How I’m Feeling

First, I want to mention how I’m feeling outside of the Whole 30 experience since this is also a blog to share my anxiety experiences. If you read yesterday’s post, you would have seen that maybe yesterday was not exactly a great day. Today, I will say, is much better for the most part. I went to the hospital to visit my friend. Although he was not awake, I enjoyed speaking with his wife and family members there. Praying for his lovely family and friends.

Whole 30 wise, I feel pretty good. My energy levels continue to be high. I managed to stay full from lunch until a late dinner at 8pm tonight. I appear less bloated in the mirror and I am beginning to regret not taking before and after pics for my Whole 30 Journey.

What I Ate

Breakfast: egg muffins! I forgot I froze some. So glad I found them.

Lunch: White chicken chilli. Also forgot I froze some of this as well.

Dinner: roasted bacon brussel sprouts with buffalo chicken tots from one of my new favourite recipe books: The Keto Diet by Leanne Vogel. So easy and so tasty!