Day 23 - caffeine

 I don't consume much caffeine so avoiding things after 1pm was pretty easy for me

Day 22 - sleep journal

 how feeling more rested and energetic could benefit me and my family/friends

- better mood

- sustained mood

- better mental health

- better focus at work

- more fun

- not so grumpy

- energy to workout

Day 21 - doorway drill

 everytime walk through a door, check posture

Day 20 - something fun i enjoy

 swing ball

Day 19 - choosing to be active

 - walking the long way around

- taking stairs instead of lift

- going for hills instead of flat if possible

- getting out of the car further away

- go for 2 long walks during office work days

- walking meetings

Day 18 - something active

 saw this too late - but will do something tomorrow.

I will do my 6000 steps tomorrow, and walk up and down my stairs 10 times or until i cant anymore.

over the next few weeks i will get into the grove of the home exercise, make sure to get in my 6000 steps at least 4 times a week, aim for 8000.

Mon, wed, fri - home excercise + walk

Tues, thurs - walk and stairs

day 17 - walking 6000 steps

 I'm not going to get to this today - its 3pm and i didnt see it until now. 

BUT will make more of an effort to get to those steps daily- it's easier in the office because i can do walking meetings etc. I get too zoned in at home

Day 16 - less time sitting

 went for multiple works at work! have started doing more walking meetings anyway

7/10 - still could do more get ups outside of meeting times

Day 15 - movement journal

 future me looks like, after 1 year of successful active:

hikes, easy to move, strong, not afraid to do anything physical, more free.

• How active is the “Future You” on a day-to-day basis?

At least a half hour walk a day. Gym 3-4 time a week. 

• What active fun things does the “Future You” do on the weekends?

forest walks, martial arts, hikes

• What does the “Future You” do differently to what you do now?

not afraid of how i look when doing exercise things. 

• How does the “Future You” feel when it comes to being energetic and active?

joyful

Choices

 Say yes to healthy choices by saying no to:

- choc/sweet every day

- sugar in coffee

- red meat

- sleeping in later so can do exercise

- get to sleep at 9 instead of 10 so don't have to sleep later

- no to games before bed

- booze to look after my liver and live longer

- no to regularly buying lunch at work - make my own healthier versions that save money too

Challenge day 11

 I've done most fo this week's stuff in the nutrition challenge thankfully

my eating isn't going too well - I'm keeping to calories but still ate some bisicuits today because craving, stress. 

But I did buy a healthier version of something I was craving the other day so I'm getting there.

I need to actually stop buying crap.

I ate past 80% full for lunch...will get there!

Challenge day 8

 food journal

didn't do well today, choice wise.

healthy breakfast of berry smoothie with frozen berries, spinach and banana and protein shake, 2 eggs and melon for snack - planned

for lunch planned to have pizza with work people. ate too much, didn't listen to body, felt yuck afterwards. 

got home and was too tired to cook and got kfc. 

Challenge day 7 - gratitude

 - connecting with Darren

- Time with Bethany today

- opportunity for this to help with liver

- roof over my head

- love in my life

Challenge day 6 - behaviours

 outcome goal: I want to look/feel better

- I want to exercise 3 x a week for 30 mins at least

- I want to stick to portion control

- I want to stick to mostly green foods

- I want to meditate 3 x a week

- I want to get at least 7+ hours of sleep - 9pm bed

Challenge day 5 - 1% better

 1) Go for a walk around the block every day, or a 15 minute walk at lunch

2) Eat sweets or chips on weekends

3) Sugar free everything 

Challenge day 4 - the future you

 12 months from hitting my goal

happier, laughing, stronger, in a relatiosnhip, confident.

i'm able to focus more, and make time for myself. Excercise is the norm, i don;t eat as much take away. I feel worthy, and know i stick to my promises. 

my liver is healthy. 

i'm hot. I'm happy. I'm not in as much pain.

Challenge day 3

 Limiting beliefs for health and fitness:

- It's not really that important

- it won't change anything

- i dont believe i deserve the happiness that will come with it

- i'm not able to actually do this

why? I'm not strong enough, I don;t believe it's possible

why? because ive not accomplished it before when trying

why? i gave up

why? i didnt believe in myself

why? i didnt feel like i deserved it

These beliefs are not serving me and they’re causing me to miss out on learning that I do deserve the peace and happiness that will come from this. 

Times in my life I did something hard or was successful:

- left husband, going through the ongoing challenges

- moved to ireland

- forgave my abuser

- opened up my heart

- did that obstacle course when i was in primary school

- lost over 20kgs with JEFF

- bar bell of 10kgs

- I'm a good mom

My takeout from today:

Challenge day 2

 Finding my why

Why did start this journey again?

- to be able to live longer for spawn

- to be able to move more freely

- to lose weight so i feel good about myself*

- to get stronger

- to rebuild a healthy relationship with food

- to find my worth, to challenge why my worth is attached to my appearance.  

why - because then i will have stronger sense of self and self worth and it wont be so dependant on other people's opinions

If I quit when it gets tough then I’ll be quitting on proving that my worth is more than how i look

Challenge day 1

 Who inspires me? Mariska Potgieter - https://www.sleekgeek.co.za/2022/02/q-a-mariska-sheds-over-35kgs-busy-mom-tells-us-how/