Tag: BODi

Overnight Success? Nah…

Sometimes we can be a bit envious and/or covet the success that we see others enjoying, assuming (mistakenly) that it just fell in their laps or “came easy” (or “naturally”) to them, etc. But the truth is that most, if not all, “successes” were not overnight at all – they resulted from lots of unglamorous hard work in the trenches, sometimes for years, before breaking through. Keep plugging away – there’s definitely some glory at the “arrival”, but the real value is what you become on the journey!

Saturday Stoicism!

I’m always telling clients things like this. A few small habits, in a few key areas, done consistently, can make a HUGE difference in our lives! We mustn’t disdain or disrespect the small steps we take. Would anybody, halfway up a staircase, say to themselves, “Those steps were too easy. They won’t really make any difference. I might as well stop here.” NO!!! You’re halfway up the dang staircase!! One little step at a time actually DOES make a difference and DOES get you up the stairs! Keep on stepping.

This good advice applies to pretty much anything in life, in all the major categories – spiritual, mental/emotional, and physical health!

Peace and blessings all, and don’t poopoo those small beginnings! 🙂

Wellness Wednesday!

One little thing anyone can do anywhere to reduce stress and increase wellness is to do “box breathing” periodically, throughout the day (but especially in stressful moments). It should really be called “square breathing”, because it’s a 4-step method and a box has six sides, but I digress!!

At your desk, in the breakroom, sitting in your car at a light, or wherever, breathe in moderately for a slow four-count, hold it in for the same four-count, release/exhale for the same count, and hold for a four-count. On the inhale, pretend your navel is your mouth and your belly/abdomen is your cheeks, and that you are expanding them with each inhale. Repeat the box/square 5-10 times, focusing on the count and the depth of the abdominal breathing. It helps if you shut your eyes too, for better focus (but skip this step if you’re driving!!!).

Most people find this little method to be very helpful and relaxing. Give it a try and see what happens!! 🙂

Week 1 progress report

Here’s the results from the first week of my new plan:

Weight down 232 to 228.

Body Fat down 1/2%

BMI down .4

12 of 12 workouts done

6 of 6 Challenge 100s done

5 gallons of water drunk

Daily progress pics taken

5 hours of audio books, 30 pages of reading

Nutrition about 75% – biggest area for improvement, as usual.

Bonuses include meditating four days, flossing 100%, daily Spanish study 100%. Failures to learn from – had a Pepsi 4 of 7 days (down from 1-2 daily, but gotta keep reducing).

Good start! Excited to see what the next 9-10 weeks might bring. When I hit 220 I’m rewarding myself with a piano. When I hit 210 the reward is a guitar. I’ve had the money saved forever, but I’m going to use the instruments as rewards for hitting some goals! 😀

Fitness Friday!

Week 1, Day 5:

First workout was a 3.5-mile walk. Challenge 100 was pull-ups. These were modified and done on the Total Gym, because my pull-up ability – once so good after P90X – has dwindled back to one or two. I plan to build that back up again and be able to do 15+ straight by the end of this year. 2nd workout was Yoga Flow from BODi / Beachbody’s Three Week Yoga Retreat. Eating was sub-par, but water goal was met, photo was taken, and reading was done.

Fitness Thursday!

Week 1, Day 4:

Okay, first workout was a 3.5-mile walk. Challenge 100 was squats. 2nd workout was 25-minute HIIT cardio. Eating wasn’t as clean as I’d prefer, but water goal was met, photo was taken, and reading was done.

Gotta get more sleep or get a nap in the middle of the day. I sleep really well, but need to adjust my bedtime. Getting up at six is harder when you go to sleep at 1. 🙀🤷🏼‍♂️🙂