March 2024 Check-In: How are those mini-challenges going?

Hey Friends! Time for a little check in! Remember waaaay back in January when I vowed to set mini-challenges for myself throughout the year so that I would take ACTION and LIVE BETTER? Remember when I said I was "going to try new health programs, set some fitness goals that I've always wanted to achieve, learn new skills, exercise my creativity, and of course, have a little fun in the process"? Well...I'm doing it! LOL! So far I've... ...COMPLETED a short term “New Year’s” detox that focused on hormonal balance. ("Shedding Your Menopausal Middle in 10 Days w/Jacqui Justice" on DailyOm.com) ...FINISHED Betty Rocker’s FREE 30 Day Make Fat Cry Challenge AND... ...READ (well, actually listened to...) "Unfu*k Yourself: Get Out of Your Head and Into Your Life" by Gary John Bishop to help motivate myself to get things done. What mini-challenges am I CURRENTLY engaged in? Right now I am... ...DOING Betty Rocker’s Home Workout Domination Program using her 3 day split calendar. (This means I'm taking 3 exercise classes per week in addition to doing yoga 4X week!) ....READING "Miracle Morning" by Hal Elrod ....PLANNING ON ATTENDING Andrea Beaman's "Healthy Detoxification Workshop" which airs next week. ...RESEARCHING how to set up a YouTube Channel. Side note...I actually STARTED setting one up (and though I THOUGHT I wanted to take my biz in that direction, now I'm not so sure! LOL! More to come on THAT!) ...ROCKIN' a Spring Health Kick program that I created. I plan on sticking to it for 1 month+. Parameters include a morning detox, an increase in nutrient dense foods, and a decrease in alcohol, sugar, and junk food. The goal is strengthening liver function, hydrating properly, boosting nutrition, and making it all super easy to turn this routine into a lifelong habit! Now, why am I telling you all this? Am I bragging about all the stuff I've done? Ha ha! No.... I'm telling you this because I thought it might help some of you. Because maybe you've been feeling how I was feeling at the end of 2023... I was feeling like I was in a total rut and I was overwhelmed because I wasn't sure how to get out of it. Turns out, mini-challenges are working out really well for me! For me, change needs to be manageable. It needs to be low risk (inexpensive, not too time consuming, no major downsides if it doesn't work the way I think it's going to work!). I need to be held accountable (another reason why I'm telling you about this!). And I need to see results. So far, so good! Have you got any mini-challenges YOU'D like to achieve? Things you want to learn? Books you want to read? Skills you want to foster? Relationships you want to boost? Creative projects you want to complete? Areas of your health you want to improve? What mini-challenges would shake up YOUR world and help YOU to LIVE BETTER? Feel free to share below! PS My Spring Health Kick allows for indulgences each week--like a drink or two per week. Why? Cuz sometimes if we completely restrict the foods/drinks we like, we go a little cray cray if we happen to slip up....and that is NOT good for the liver! PPS Speaking of drinking....What do you call a drunk dinosaur? A staggersaurus.

Happy New Year 2024!

Happy New Year, Friends!

I know I've been MIA, but it was a little combo of dealing with a crappy cold, traveling, and spending quality time with friends and family! I've had a great holiday (despite the cold) and now I'm rejuvenated and ready to hit the new year running!

My resolution this year is to take ACTION and LIVE BETTER! I'm going to set mini challenges for myself throughout the year. I'm going to try new health programs, set some fitness goals that I've always wanted to achieve, learn new skills, exercise my creativity, and of course, have a little fun in the process. Are you with me?

I'm going to start my first mini challenge on January 8th. Here's the story behind it....

About two years ago I came across an online course called "Shedding Your Menopausal Middle in 10 Days" by Jaqui Justice. I bought it, read through it a bit, got excited to do it, but NEVER actually DID it! Duh! Now what good is THAT? Programs don't work unless you DO them, right? So, I've set a goal for myself to actually start it on January 8th. It's an easy to follow, 10 day detox that would be PERFECT for breaking the holiday junk food cycle and balancing hormones. We'll have a week to get familiar with the program and stock up on the essentials!

I just LOVE trying new programs, don't you?! Maybe YOU have a 10 day program you'd like to try out? Or maybe you wanna try the one I'm doing? If you wanna play along, you can check it out right here: https://www.dailyom.com/.../shedding-your-menopausal.../

BTW, this program happens to be offered by DailyOm.com. If you're not familiar with DailyOM, they offer some great wellness courses within a price range rather than a set price. "Shedding Your Menopausal Middle in 10 Days" has a price range of $19-$55. You get the same course no matter which price you pay. Interesting, right?

Sooooo...if you have a health program you've been wanting to try or if you'd like to check out the one on Daily Om and do it with me...I would LOVE the company!

NO EXCUSES! This is the year I'm taking action, trying new things and LIVING BETTER!

What are YOU going to do this year?

Day 10: The 10 Day Breathe First and Get Moving Challenge!

 Oh yeahhhhhhh!  We did it!  10 days of exercise!  Challenge completed!

How are you feeling?

I'm feeling pretty darn good!  I feel motivated to move. I'm awake in the morning and tired at night.  I feel like I stand taller.  I have more energy.  I sleep more soundly.  I feel like some of the mental cobwebs have been brushed away.  And...

I'm gonna tell ya...I kinda feel like I'm gonna miss moving if I stop!  EEEK!  So, dare I say it???? I think I'm gonna KEEP ON GOING!  (Just like the Energizer Bunny!)

You with me?  

I'm going to do my best to move every day! 

Will it be a formal workout EVERY day?  Probably not...BUT I'm going to shoot for a short (but formal) workout 4-5 days a week (in addition to the yoga I already do).  The other days will be "active recovery days" where I'll do something fun, like go for a walk outside, dance, hike, do yoga, or do whatever it is that involves moving and smiling. 'Cuz smiling is my favorite!  Ha!

My current short (but formal) workout is still pretty challenging for me (Ok, it's still VERY challenging for me!).  I've got LOTS of work to do to get stronger and improve my cardio health, but once I feel like I've made some progress, I'll change my workout (duration, intensity, style) so that I stay comfortably challenged as time goes on!

How about you?  How will exercise show up in YOUR future?

Feel free to share your musings below!  

Hugs to you, Amazing Peeps!

--Dorothy


PS
Again, I just wanted to say "thanks" to those of you who played along or who followed along!  I hope it was a fun and educational journey!  See you soon for our next challenge!  (Oh yeahhhh! There's another one coming....new topic too!)

For now....

 

Day 9: The 10 Day Breathe First and Get Moving Challenge!

 So we've got ONE MORE DAY!

If you've been playing along on this 10 Day exercise challenge (consistently or inconsistently), take a moment to do a little introspection.  

How are you feeling about this challenge?  Was it harder/easier than you thought it would be?  

What parts were easy?  What parts were hard?

What did you learn about yourself?

Did your feelings about exercise change?  In what ways?

When faced with challenges (or lack of motivation), did you persevere?  What did you do to overcome challenges or to stay motivated?

Did you make any other observations about your mindset, behaviors, or habits?

Feel free to share any musings below!

I'll see you tomorrow for DAY 10!

This Scarecrow was mad fit!  LOL!

DAY 8 : THE 10 DAY BREATHE FIRST AND GET MOVING CHALLENGE!

Happy Monday!

You still rockin and rollin?

We're on Day 8 of our 10 Day Breathe First and Get Moving challenge!

I am so proud of all you movers and groovers who have been playing along! (I've been talking to folks behind the scenes and I know a lot of you are playing along in the background! Thanks for participating and sharing your journey with me!)

Now today I'm going to have a little heart to heart with those of you who might be reading along, WANTING to get moving, but who haven't done so yet.

What is standing in your way?

One of the most common excuses I hear for NOT exercising is that, "I don't have time". Have you ever used that excuse? (I know I have!)

I get it. Life is busy. Maybe you've got kids, a demanding job (or jobs!), a spouse, parents or siblings to take care of, a household to run, volunteer activities to do...you name it! You've got IMPORTANT stuff going on!

But guess what? Your health (both mental and physical) is important too....

So how do you do both?

We have to move away from the "all or nothing" attitude. I was ALWAYS an "all or nothing girl".... "Oh, I can't possibly do a 10 day exercise challenge...I WANT to...but I don't have an hour to spend exercising every day and if I can't commit to doing it 'right' why do it at all?"

Well, guess what? There's no "right" way to START MOVING! Doing SOMETHING is better than doing NOTHING. Maybe, instead of committing to an hour a day of exercise, you just commit to doing a LITTLE bit more movement each day?

• Maybe park far away from the grocery store and get extra steps in?
• Maybe take the stairs instead of the elevator?
• Maybe do squats while you brush your teeth?
• Maybe hold plank during commercials?
• Maybe play tag with your kids at the park?
• Maybe do jumping jacks while you're waiting for the coffee to brew?
• Maybe get in a few stretches while you're sitting at your computer?

There are soooo many ways we can get more movement into our day without carving out EXTRA time. And every little bit counts. SOMETHING is ALWAYS better than NOTHING.

So, if you've been reading along, wanting to commit, but you haven't....give yourself a little grace. If you want the health bennies of exercise, play along for the last two days of this challenge. Commit to doing SOMETHING each day. You don't have to carve out an extra hour to exercise....you just have to MOVE MORE.

Is that doable? OK, then...you've got two days...just move MORE for these last two days. (You might even find that it feels sooo good that you want to continue PAST the last two days!). You CAN do this! Give it a try! Start now! No excuses! Sending hugs out!

See you tomorrow for day 6!

Day 7: The 10 Day Breathe First and Get Moving Challenge!

Alrighty, Friends! It's been ONE WHOLE WEEK of moving!

Two days ago, we celebrated the reasons why exercise is good for the Body.

One day ago, we celebrated the reasons why exercise is good for the Mind.

Today, we're gonna celebrate the reasons why exercise rocks your Spirit!

And there are LOTS of amazing reasons! So here we go...

Exercise for a Healthy Spirit!

• Energized Spirit: "I don't have the energy to exercise". Bah-humbug! (Yeah, I'm being a rebel and using that phrase outside of the Christmas season!) Weirdly enough, exercise can totally BOOST your energy levels...leaving you revved up to tackle even your busiest days!
• Good Vibes Only:  Daily exercise can improve your mood and decrease feelings of depression, anxiety, and stress...you get a daily dose of happiness without ever popping a pill!  Yahoooooo!
• Get Some ZZZ's: Did you know exercise can improve sleep quality and give you longer, deeper sleep? (It can even help with insomnia and obstructive sleep apnea!). Say goodbye to being a tired, cranky, grouchie-pants! It's all sunshine and roses when you get a good night's sleep!
• Connect with Nature: Paddling across a lake, hiking through a forest, running down a tree-lined path...exercising outside with the sun on your skin and fresh air in your lungs does wonders for your spirit!
• Boost Confidence: Becoming physically stronger. Increasing agility and flexibility. Setting goals and crushing them. These are some of the best ways to boost your confidence and feel good about yourself.  Spirit lifted!
• Master Your Mindfulness: Exercise helps you to tune in to physical and mental sensations.  In turn, self awareness helps you figure out where you are, so you can decide where you want to go next.  Learn, grow, and become your own guru! 
• Find Your Tribe: Group exercise means making new workout buddies! Running clubs, Group Ex Classes, Meetups, Sports Teams, Leagues...all opportunities to meet amazing peeps who have similar interests!  New friends will bring fun new adventures to your world!  A total spirit-lifter!

So...with those things in mind...

GET OUT THERE!  GET MOVING!  LIFT YOUR SPIRITS!

Oh yeah...exercising is also just plain ol' FUN!

Day 6: The 10 Day Breathe First and Get Moving Challenge!

So yesterday we talked about exercise being great for your bodacious bod!  BUT, exercise is NOT a one hit wonder...it's also great for your mind AND your spirit!  

So today, let's talk about why exercise is great for your beautiful brain!

Exercise for a Healthy Mind!

• Brainpower Boost: Exercise can boost your cognitive abilities, making you a total smarty pants... or at least better at remembering where you left your keys.
• Brain Age-Defying: Your bike may not be an actual time machine, but according to the National Council on Aging, regular moderate to intense exercise may slow brain aging by up to 10 years! A separate study found that cognitive decline is almost twice as common among adults who are inactive compared to those who are active!
• It's ALIVE!: According to some researchers, it's quite possible that physical activity can help you grow new brain cells in a process called adult neurogenesis.  Imagine?  Despite all the brain cells you killed off during your younger years (remember all those keg parties?), you still have the chance to create new ones!  LOL!
• Bigger Brain:  According to an article by Positive Psychology, exercising "enlarges the areas of the brain associated with memory, task management, coordination, planning and inhibition (the anterior cingulate cortex and the supplementary motor area). This enlargement means that the developed parts of the brain function faster and more efficiently".  Big Brain=Sharp As a Tack!

So...how awesome is it that we get to craft a strong bod AND a sharp mind at the SAME TIME?  Exercise is the BEST, right?

Let's get it done, Rockstars!  See ya, tomorrow!

Doggie-Face exercises every day. 
Now he's smart enough to drive the car!