Tag Archives: Exercise

In 20 Weeks From Now…

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We are officially back in Connecticut!  One of the best parts of housesitting in a small town is how easy it is to run into people. When my husband and I went for a walk around town center our second day back, we saw a few people we know and I got to meet two new dogs. Technically, I already knew one of the dogs. But, I hadn’t formally met him, so I felt thrilled to learn the dog I had nicknamed “Giant Cocoa Puff” is really named Tucker. I now refer to him as Tucker Giant Cocoa Puff, which I think suits him.

Tucker Giant Cocoa Puff cropped

3,000 + miles are a lot to drive in two months and many of my (supposed) habits fell by the wayside by the lack of consistency in my daily routine. For the most part, I did manage to keep up with daily meditation (sometimes even twice a day!), since I’m a big believer that meditation is the single greatest action that can change one’s life (feel free to ask me for advice on how to start). I also kept up with 20-minutes of strength training every day except Sundays; again, for the most part.

I can’t remember when I started the 20-minutes of strength training. I believe it was January, but I’m not very good at keeping track of things, even when I try. Case in point: On July 10th, after I finished reading Gretchen Reuben’s The Happiness Project, I typed 13 daily tasks to promote my happiness and well being in a spreadsheet and started marking “X” when I completed the activity or “O” when I didn’t do it. The last marks I have are on August 6th.

Resolution Chart Cropped

I’m not sure why I stopped keeping track, but I have to seriously consider that somedays I am too lazy to turn on my computer and/or open a specific file. This failure on my part makes me marvel even more at one of my former students, who I caught up with while in the Chicago area. As of August 22nd, he was on DAY 127 of 50 daily push-ups. This student is currently working as an OT aide, while applying to OT schools. Even more remarkable, this student suffered a traumatic brain event in 2009. Considering everything this student has been through and what he’s accomplished since (bachelor’s degree, finding work in his desired field, being a generally upbeat and positive person), I should be able to turn on my computer to make X’s and O’s.

Except, I know that if there is an extra step that doesn’t have to be there it makes me more likely not to do something.

One of the books I read while on the road this summer is The Sweet Spot by Dr. Christine Carter, a happiness sociologist.

Sweet Spot

In her book, Dr. Carter detailed how having more productive and efficient daily habits related to your life goals can increase happiness and wellbeing. Yes, I know, this is essentially a duh finding, yet I am still not living the fully productive and efficient life I desire, so I clearly have more work to do.

Dr. Carter wrote about taking “tiny steps” to establish our habits. She states the key is to find a trigger for the habit and then start the habit with the least amount of effort possible. For example, if you want to establish a daily meditation habit, link meditation to something you do daily, like brushing your teeth in the morning (this is the trigger) and then immediately after your morning brush, go sit on a meditation cushion for 30 seconds. And that’s it. You don’t even meditate at first. You increase the time of sitting there on a weekly basis and then you start with the meditation, again which is something you would build up to (meditate for one minute and sit there for another nine minutes).

So, I took a page out of The Sweet Spot (haha, pun totally intended) and started taking tiny steps with the least amount of effort possible in establishing new habits. For me, least amount of effort means: 1) I am not going to record my daily progress because that’s extra effort I don’t really want to do (and apparently am not good at); and 2) I am only going to focus on one habitat a time.

Since every single aspect in my life is infinitely better when I get a good night’s sleep, and I know I sleep much better the more exercise I get, my new habit is to increase my amount of daily exercise. The 20-minutes of strength training is going well, and to it I’m adding 20-minutes of high-intensity interval training.

Here’s how establishing my new habit is broken down with The Sweet Spot method:

  • FIND A TRIGGER – Easy!  I’m already exercising 20-minutes every morning after I meditate.
  • LEAST AMOUNT OF EFFORT – 30 seconds of a high-intensity cardio move (this week I selected mountain climber), 30 seconds of rest, and 30 more seconds of cardio, then DONE! Seriously. No more, even if I feel good and want to keep going. Though now that I’m almost a week in, holy bananas is my butt already getting kicked and I don’t think I could continue much longer anyway.
  • REWARD – In addition to the natural high that comes from exercise, I play a fun pop song from one of the already created playlists in Amazon Music while I complete the interval. So far this week I’ve listened to Shut Up and Dance by Walk the Moon, Shake It Off by Taylor Swift, Firework by Katy Perry, Call Me Maybe by Carly Rae Jepsen, and Blurred Lines by Robin Thicke, all which can be found in the 50 Great Songs from the Last 10 Years playlist. In case you’re interested, I usually listen to an audiobook during my strength training and right now I’m finishing up the Sookie Stackhouse series (for probably the 4th time), which the HBO show True Blood is based on.
  • PROGRESS – On Monday, I will increase another minute of exercise/rest. And that’s it for the rest of the week!  Each Monday, I will increase by only one-minute intervals.
  • HAVE A BACK-UP PLAN – In the event I cannot complete my target time for whatever reason, I will do 1.5 minutes of interval cardio. In the event I am sick, I will visualize my exercise. These options are the “better than nothing,” approach that Dr. Carter writes about and because they are so easy, I can’t imagine not being able to complete them on any given day.

Yes, I realize that it will take me 20 weeks to establish just ONE of my desired habits. But I would much rather build towards one high-priority habit, then go all in right away on multiple habits, burn out, and completely stop exercising or writing or eating healthy or whatever it is I’m trying to accomplish because they all get lumped together with too high expectations. I am investing in my health and sleep for the long haul and I think this is the best way to do it. I will certainly give updates in the future, and in the meantime, if anyone has recommendations for some fun cardio exercises, please let me know.

 

 

Memoir Monday, November 21st, 2016

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We are back in Norfolk, CT!  My husband I enjoyed it so much here that when our next pet and housesitting job ended up being canceled, we accepted an offer to return for the holidays.   But now that we’re back it’s time to set some new goals based on what I learned the last time we were here.

One of the things I’m trying with these goals is to make them S.M.A.R.T.(er) than my previous ones.  For those of you who don’t know, I spent several years conducting program evaluation research.  One of the keys for measuring success is that objectives must be specific, measurable, achievable, relevant, and time-bound.  Here’s what I’ve come up with:

1)      Write 6,000 words per week specifically for one of my novels

Rationale: I want 2016 to be the year I start and finish a novel.  If I stay on track with this goal, that gives me an additional 36,000 words.  Since I already have 35,000 words written for my middle grade novel, this should be more than enough to finish and make substantial progress on some of my other unfinished writing.

2)      Attend a weekly writer’s group

Rationale: Writers’ groups are invaluable for providing feedback and connection to other writers.  I cannot say enough good things about them and I’ve been blessed to belong to some outstanding ones (Durham Writers’ Group, Schenectady Public Library, United Church of Christ Congregational Norfolk, and SCBWI Eastern CT).  Attending a writers’ group on a weekly basis will also keep me writing a variety of projects.

3)      Listen to at least one Brandon Sanderson lecture on writing each week

Rationale: From my 8 years of teaching research writing, I have good technical writing skills.  Imagination and creativity are also two of my greatest strengths.  But after reading Libbie Hawker’s Take Your Pants Off: Outline Your Books for Faster, Better, Writing, I realized I still have a lot to learn about fiction to take my writing to the next level.  One of my good friends highly recommends Brandon Sanderson’s lectures and my husband reads his books.  Since I write a lot of fantasy, I thought this would be a good fit for me.  Plus, he’s got a lot of material freely available on the internet.

4)      Read at least five chapters of a novel every week

Rationale:  It’s simple – if you want to be a better writer, you need to read.  A LOT.  This is something I don’t always prioritize, especially when I’m reading a book that has slow pacing.  If I can learn to identify the strengths and weaknesses of others’ writing, though, I think this will make me a stronger writer in the long-term.

5)      Complete 3 sets of PT exercises every day

Rationale:  My right hamstrings, hip, and quadriceps are much weaker than other muscles in my body.  I know, weird, because my left hamstrings, hip, and quadriceps are doing just fine.  What these weaknesses amount to is, however, is pain.  As a big believer in prevention, these exercises should help me stave off any long-term issues.

6)      Spend 20 minutes every day on physical exercise

Rationale:  I’ve gotten blobby both physically and cardiovascularly.  I’m only 39.  I should be able to walk up a hill without getting winded.  Last November, I LOVED how I looked and felt.  I even kept up with my workout routine when I spent two weeks at the UN climate change conference in Paris.  I have no excuses.  I let myself go by making choices that did not honor my health and body on a regular basis.  I will always love myself unconditionally, but that doesn’t mean I won’t hold myself accountable for risking my health in this way.

7)      Eat one salad every day that contains at least four colors of the rainbow

Rationale:  See points above.  We cannot do it better than nature and that includes food choices.  I love rainbows, so I might as well start eating them.

8)      Meditate twice daily for 20 minutes each time

Rationale:  Nothing has improved my life as much as meditating on a regular basis.  It started in November 2013 with Oprah Winfrey’s and Deepak Chopra’s Desire and Destiny Meditation series.  I started making some real life changes after I started meditating and I can honestly say I’ve never been happier.

9)      Spend 20 minutes every day reading or listening to spiritual material

Rationale:  With my meditation time, this gives me approximately one hour per day devoted to spiritual health and my relationship with God.  In all honesty, I don’t think seven hours a week is actually enough and there have been times when I devoted two hours a day to spirituality.  Once I am successful with recreating these life goals as habits over these next two months, I’ll check in to see if I can amp up my spiritual time because time spent reflecting and connecting with God and the Divine is never wasted.

10)   Explore someplace new every week with my husband

Rationale:  My husband and I like to go on adventures and we especially like to be out in nature.  This will ensure that we actually do the things we say we’re going to do.  As an added bonus, I get to spend time with my husband and he’s super fun and cute.

So there you go – 10 goals and two months.  You may be thinking oh my goodness, that’s a lot! I thought the same thing when I typed the list out, which is why I limited it to only 10 goals (believe me, I could have come up with a lot more).  The truth is I do a lot of these activities on a regular basis already; the only difference is now I’m trying to measure and quantify them to help me manage and be more productive with my time.  I am confident I can do it!  I will keep you posted and in the meantime, please send me all the love and support you can.