Posts Tagged ‘mindfulness’

Starting out small #2| body & soul

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So a bit over a month ago, I wrote a post about how I wanted to start prioritising my health and my body, and putting more time into taking care of myself rather than everyone else. I am not trying to become a more selfish person, but I have started to see that for me to be in the best position to help others, I need to be taking care of myself first.

I have been sick on and off for the last 2-3 months, and this has definitely affected my ability to do certain things, but I had set myself a few goals last month, and so first up I thought I would reflect on how that went.

  • Use that gym membership to get to the gym 3 times a week, even if its only for half an hour

So in the mindset of being honest here, I have been making it to the gym more like twice a week over the last month. Still finding my rhythm of making the gym work, and with things like the comedy festival on, I struggled to be home early enough to get there. Despite not quite meeting my goal, I have been already seeing such good changes from getting more exercise in, but I’ll talk more about that soon.

  • Start having a proper breakfast with a protein fuelled smoothie (and occasionally try and make it green)

Another partial win. I have had maybe 2 green smoothies, and they were fine(ish) but I have managed to avoid making green smoothies since. The good news is that my weird, unhealthy eating habits of snacking during the day, or buying a pastry with my coffee, have been mostly replaced by drinking a smoothie pretty frequently in the mornings or grabbing a banana if I don’t have time. Its delicious, filling and has helped me avoid snacking before lunch. Definitely going to keep this up.

  • Develop a better sleep cycle and aim for at least 7 hours a night (put your damn phone out of reach!)

With the aid of my fitbit, I can now track my sleep and see how restless I was. I don’t know if its just because I have something to record my sleep, but I seem to be sleeping far better than I was last month. Edd and I make a joint effort to watch less TV and go to sleep earlier, so that even when we do have an early start or a restless night, we get around 7 hours or more. The difference this more regular routine makes to my general attitude the next day is massive, and definitely worth the little bit of effort.

  • Start utilising the stairs at work instead of making the elevator awkward by trying not to make eye or skin contact with anyone

I work on level 7 at work, and that won’t seem like much, but for my unfit self its a bit of a mission. After a fire drill, I get so red and puffed that I hide away in the bathrooms until I resemble something slightly less manic. Over the last few weeks, I’ve been trying to work my way up. When I go to have a quick break from my desk I will try run up 4 flights and then have a quiet moment afterwards. Already, I can definitely see a difference in my fitness, but I’m still working towards going up the 7 flights easily. Work in progress, watch this space etc. etc. Its such an easy way to fit in a bit of extra exercise, and with my fitbit keeping track I aim to go up 10 flights every day (not all at once, yet), and most days this happens.

  • Be more mindful of what I am using to fuel my body (chocolate is one source of fuel but perhaps consider some other options as well)

This last goal was a little hard to quantify, but I have definitely been paying more attention to what I eat. In general, Edd and I have been trying to up the vegie and legume intake, and decrease the white carbs like rice and bread. Simple things like choosing a soup from the Thai takeaways instead of a rich red curry with rice may not seem like much, but for me these small decisions are all important in just being more careful with my choices. This doesn’t mean I no longer eat crap, I just try to enjoy it as a treat, whereas before pizza would be a meal without a second thought.

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Overall, its hard to tell which changes are caused by what, or whether everything is working together, but below are some of the things I have noticed that are different:

  • I’ll deal with weight first, because it was the one I really wanted to see change and yet it stubbornly is not really doing much. I lost 4 kgs in the first three weeks, and then nothing since. Hopefully its muscle, or just the fact that I could be going to the gym more, but I’ll be honest in that I was hoping for a bit more.
  • Fitness is already better, and every time I go to the gym or climb up the stairs i generally find that I can push myself harder and go further/longer. I also just feel stronger, especially in my legs.
  • My asthma is almost non-existent at the moment, which is kind of a small miracle within itself (normally I have to take my inhaler at least once a day, as well as preventers – which I am still taking).
  • My attitude to exercise has changed, in that I now relish a random long walk in the middle of the day, or a challenging hill to climb. Before, any exercise was a bit of an inconvenience, and one that I would avoid if possible. Now it is like with every step I take, and every burning muscle, I feel like I am doing something good for myself (at first this attitude was forced and did not come naturally, but now I don’t even register the thought pattern).
  • Lastly, my outlook in general has improved. I think this is purely because when I take the time to give my body what it needs, whether its half an hour on the bike, or a relaxation session, or a delicious, wholesome meal, it puts me in a better place to face the rest of my day. I know that this will get better, but its amazing to already feel like I have a little more control over my life and the way I experience each day.

Before this post turns into a monster, I wanted to finish off with another few goals for the following month or so. Last months were all focused around physical health, and I am definitely still working on all of the above, but I wanted to add in a few goals relating more to my mental health:

  1. Do yoga 2x a week, as well as improving my gym routine. 
  2. Keep a gratitude list each day of 3 things I am grateful for.
  3. Be more congruent, and honest with myself and others. Try not to be so afraid to say no or to ask for help. Say what I mean.
  4. Keep a food journal to keep track of my meals and intake and see where improvements can be made

Just four this month, seeing as I am still working on the others. I hope that over the next few weeks I can continue trying to prioritise my physical health, as well as my mental health, and continue to see some positive results.

Not my image, but one that I keep visible at work to remind me what is important. Source

Not my image, but one that I keep visible at work to remind me what is important. Source

Let me know what kind of goals you have set for yourself at the moment or what you will be working on!

 

Taking Stock | April 2015

It’s been a fair few months since my last Taking Stock post, and I felt like doing one again :) If you want to join in go and grab the blank list over on Pip’s blog. This year is going so quickly and I almost feel like if I sit down and focus on the following list it’s like I am holding on to this moment in time, like sand slipping through my fingers. So lets sit and ponder, shall we?

Taking Stock April

Making : Lists, everyday, to try and help me keep priorities in order and make my mind less chaotic (I’m one of those people who in the middle of the night won’t be able to sleep because I will be listing things on my fingers that need to be done, this is much less stressful if I can just write it down and leave it til morning)
Cooking : Chickpea, tomato and coconut curry. Real yum
Drinking : Lemon, ginger and honey with hot water. Have started doing this almost daily and loving it (plus hoping it will ward off my cold that I feel approaching)
Reading: A book called the Biology of Belief, challenges my mind which is good
Wanting: Another cat so that Merlin can have a little friend to play with
Looking: For ways to make my home more beautiful
Playing: Minecraft, Mr 7 is teaching me how (I’m a slow learner it turns out)
Deciding: Which gym classes to go to during the week
Wishing: That there were more hours in a day, more days in the year, more years in my life. If I could just have a couple of lifetimes to live out all the different dreams I have, that would be swell
Enjoying: The moment
Waiting: To see what happens with my job and the future
Liking: The possibilities each day holds
Wondering: What other people would say are their main values in life, and wondering what mine are or should be
Loving: My family and my Merlin, even when he brings in the biggest insects he can find and lets them loose in the house (minus several legs)
Pondering: The ways to make my life the way I want it
Considering: Taking up sign language classes
Buying: All the necessary things to start learning to crochet, wish me luck!
Watching: Community and remembering how funny and clever the first couple of seasons are (Troy and Abed 4eva <3)
Hoping: That I can make some time to bake again soon, its been to long!
Marvelling: At how the different people I know are all so different and have such amazing qualities, I have so much I can learn from others
Cringing: At some of the things I say. This is why I tend to just keep my mouth shut around people I am not close with
Needing: To learn how to just be me and appreciate that I am not everyone’s cup of tea (and that’s okay)
Questioning: How I can make myself more of a priority
Smelling: French pear, oh Ecoya, your candles will break my wallet some day
Wearing: My new Fitbit! Its the best thing. The best.
Following: along with the New Zealand Bachelor, and only feeling slightly embarrassed at how much I enjoy it. We all have our escapes, right?
Noticing: How much better I feel after a good night’s sleep
Knowing: That I need to make some changes to my exercise routine
Thinking: How lucky I am to have my husband going through life by my side
Admiring: People who seem to have it all figured out. And also Edd who is learning to drive and doing such an amazing job, despite having a crazy “supervisor” who would drive even the most patient learner insane. I’m really sorry x
Sorting: All my clothes, donated a whole bag of things I had been hanging on to for no real reason, and it felt amazing
Getting: A little more organised, day by day
Bookmarking: These finger tattoos that are totally hipster but I still really love them
Coveting: perfect skin. Is that a thing you can covet? If so I definitely covet it :-/
Disliking: Spinach leaves in smoothies. I am still figuring out the best way to disguise the taste
Opening: My diary more often. Turns out that having a diary is only really useful when you occasionally look at it…
Giggling: often, I’m blessed to live with some incredibly funny and weird flatmates
Feeling: Optimistic for the future and content with the present. The past can just stay where it belongs for now 😛
Snacking: Less, and generally succeeding (there is chocolate by my bed from Easter that I haven’t even devoured yet and I feel like this is a big thing)
Wishing: That I felt confident in my health and could trust that I am not going to get sick again soon
Helping: A good friend move in to her new flat after a two month trip to South America (and only feeling slightly envious of her amazing trip, okay a lot envious)
Hearing: new albums from Spotify, like the latest release by DeathCab which I fell in love with after the first listen.

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Leave a comment if you do a post like this or something similar, I think its such a nice way to just consider the different things all going on.

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Taking that first step, starting out small

Starting out small my foxy corner

So it’s been a little while since I devoted some time to writing and posting and staying connected online. It was a needed break as I have been struggling lately, with my health, with my stress levels at work, with trying to live a somewhat balanced life.

One thing that I keep having to remind myself is that I am in control. When I let my health beat me down, its my own responsibility because of the way I haven’t been taking care of myself. When I let myself become overwhelmed by stress, its because I haven’t made my mental health a priority. When I fail at living a balanced life its because I haven’t put in the effort. It becomes so much easier to blame my issues on things outside of my control, but if I continue like that then it puts me in a position where I feel as though I don’t have the power to change my situation.

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Phew, so what I am trying to say is that I want to try and take more control over my everyday experience of life. Be more mindful of each moment, be more wary of commitments and making sure I have time for myself. Surrounding myself with those that bring happiness to my life and to some degree, trying to remove the negative influences in my life (be them internal or external). I feel like we could all do with a reminder like this sometimes, which is why I decided to ramble on about it here (sorrynotsorry).

My first area that I want to start focusing on and taking small steps to improve is my physical health. This has such a big impact on all the other realms of my life and I know from that one time many years ago where I somewhat successfully actually took care of my body, that this can make big changes in things like my mental health and overall wellbeing.

Making physical health a priority is one of those things that should never have slipped off my radar, if my body isn’t functioning properly how can I expect everything else to run smoothly. Getting sick frequently, being overweight, feeling unfit and sore are all things that are a constant battle for me and yet I haven’t put the effort in to improve the situation.

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The key for me is to start small and make sustainable choices so below are 5 (hopefully manageable) goals that I will be focusing on for improving health and fitness. Next time I check in i’ll give you guys an update on how I am going and what I have struggled with.

  1. Use that gym membership to get to the gym 3 times a week, even if its only for half an hour
  2. Start having a proper breakfast with a protein fuelled smoothie (and occasionally try and make it green)
  3. Develop a better sleep cycle and aim for at least 7 hours a night (put your damn phone out of reach!)
  4. Start utilising the stairs at work instead of making the elevator awkward by trying not to make eye or skin contact with anyone
  5. Be more mindful of what I am using to fuel my body (chocolate is one source of fuel but perhaps consider some other options as well)

My last leaving thought is something that has helped me in putting the effort to be healthier into perspective; instead of seeing things like eating healthy or exercising as a chore or an impossible task that inevitably ends with a wine of glass and far too much pizza, I am trying to see it as a reward to myself, keeping in the front of my mind the feeling of being healthier and fitter and ultimately happier. By trying to create positive associations, like how happy I feel after a good workout or how satisfied I am after putting effort into a delicious vegetarian meal, I find it easier to motivate myself to make the changes. Hopefully this helps me in being more successful in looking after myself, but i’ll let you know!

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Let me know if you have any small goals that help you focus on improving your health and wellbeing, I’d love any tips or advice on how to make health more of a priority.

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A Mindful 2014

2014 new yearsHey Guys!

So I haven’t really posted in a while due to the crazy, psychotic time that was Christmas and New Years! I spent some of it working, some of it drinking with friends and a lot of it with lovely family. Still, we are 6 days into the New Year so time to start thinking to the future and what 2014 may hold. 2013 was a great year in some ways and awful in others but there is no way but forward and this year will be something different again.

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The best goals involve cheese

So goal setting doesn’t seem to be that effective for me. I am only being honest when I admit that I did not look at my 2013 goals once, the entire year. Which is extremely sad but also kind of demonstrated that this year would need to be different. So instead of a list of specific goals I have one theme for 2014 and that is going to be Mindfulness.  Confused? Don’t be. Mindfulness for me relates to being present in each moment, attentive to each event whether it be a beautiful sunrise or an unexpected emotion. According to Dr Jon Kabat-Zinn mindfulness relates to “paying attention on purpose, in the present moment, and nonjudgmentally, to the unfolding of experience moment to moment.” and so in my mind this translates to being more aware and contemplative of what happens in our present moment. Being receptive and contemplative in life I guess. Ok so maybe I am a little rusty on the concept but hopefully you grasp the idea.

mindfulness

So for me this year is about being more aware and accepting, of my external environment but also my internal one (thoughts and feelings in all their weird, complicated wonderfulness).

Basically this year I want to be more mindful in general of different aspects of my life. I think a theme is easier for me to refer back to as it is simple and easy to remember without referring to a list of goals that really don’t change from year to year.

So having a theme doesn’t mean there aren’t specific areas that I think this will be most applicable to. The first one is my health e.g. how I look after it in terms of exercise and eating. One life change (in relation to what we eat) Edd and I have chosen  to make and started on the 1/1/2014 was to become vegetarian which terrified me before hand but now that I am doing it seems like the most natural thing in the world. Other areas I think will benefit from some mindfulness include how I treat myself mentally and how I let others treat me. Lastly I don’t think a blogger could blog about New Years resolutions without referring to their blog so of course I am hopeful that by being more mindful of what I enjoy about blogging and what I find stressful I can optimize my little hobby and get the most out of it possible.

Other things that this year will bring include the start of my first ever book (and wine) club and I am VERY excited. Although not quite as excited as I am for the two month Europe trip that Edd and I are planning for May/June (tickets to be booked asap!).

All in all 2014 will be an exciting year with lots of new things and challenges and hopefully with a bit of mindfulness I can make the most of it!

What are your goals this year?

Xx

If you want to read a little about Mindfulness Google brings up a host of easy explanations such as here and here. I should warn you that my idea of mindfulness may not be 100% the same as the technical definitions but it is a theme I would still like to incorporate more of into my life.