BLC 45 is about to begin. The Team has just opened up, and we start on January 6. I've got some new goals for our new beginning.
1. No eating in front of the computer
This is a really bad habit that I've developed. I seem to take 2 of 3 meals at my computer every day, and most of my snacks! And since I use a stand-up desk, it means that I'm eating those meals and snacks while standing up. Hardly what anyone would call mindful eating. So for the upcoming challenge, it's a habit that I'm going to break. I thought about phrasing it in a more positive way, but truly the issue is the computer and it's best to just make it a firm rule.
2. No eating between meals
I've been doing way too much snacking, and much of the time those snacks are not great nutrition choices. And if I've had too many calories as snacks, I start eliminating the more nutritious foods that I'd planned at dinner, all to remain within my range. If I eat enough at my mealtimes, I should not have need of a snack 2-3 hours later. So for this challenge, I'm going to stick to just 3 meals per day.
3. No processed foods (or maybe I really mean no baked goods).
Too many carbs, too much sodium. When I analyze the information in my food tracker, this is the pattern that I see over and over. I'm sure there will still be some processed foods - like my protein powder that I use in my smoothie, for example. But I can eliminate things like crackers and cookies. Even in moderation, these things have an unhealthy impact because of sodium.
1. Workout first thing in the morning
This is when I get my best workouts. If I skip it, then whatever I do for the rest of the day won't be done with as much energy. I won't get the same quality of workout if I do it later. So it's FIRST, every day.
2. Strength Training is the number 1 priority.
No skipping it, no substituting some other exercise in it's place. Monday, Wednesday, Friday are my ST days. As long as I'm doing it first thing in the morning, nothing should preempt it. The only exception might be inventory day at work - so for the when inventory is on the schedule, I may shift which days I'm working out, but I will still do 3 workouts/week.
3. At least 3 cardio workouts per week must be high intensity
I do a lot of walking. And it's good cardio, but it's not challenging cardio. This goal is about pushing myself harder, making my cardio workout a challenging one. For winter, I'm using the elliptical. My intention is to do 30 minutes on Tuesday, Thursday, and Saturday.
1. Meditate daily, once in the morning, and once in the evening.
Meditation has really helped me in the past year, so I want to continue, and increase it to twice per day. In the evening, it will be like inserting a pause between my workday and my home life. I'm hoping that if I practice meditation in the evening, it will improve my sleep.
2. Journal daily, planning in the morning and review the day in the evening
Journaling helps, especially reviewing the day in the evening. I write what's been happening, how I'm feeling, what decisions I've made, what I've learned, what's holding me back, and how I'm doing on my goals. I also choose a word or phrase of the day to sum it up, and a write a gratitude of the day.
3. Weekly and monthly review
At the end of the week, I will make a journal to record what worked, what didn't, what I will keep doing, what I will stop doing, what I will start doing, and what I will improve. At the end of 4 weeks, I will list 3 highlights for the month, and review my goals for the upcoming 4 weeks.
My mantra/motto for 2021: BETTER IS POSSIBLE