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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,072
11/12/19 2:16 P

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and about time to move onto Habit 5 I think!
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HABIT 5

Q: How diverse is your current diet? How many plant species did you eat this past week?


Q: How is your mindset regarding diet changing as you become more aware of plant species, plant parts, and seasonal eating?

Q: What new plant species can you add to your diet this week? This season?

Q: What is a "Yes, and" statement you could use to eat a more nutrient-diverse, seasonal, local diet? Such as, "Yes, I eat a healthy diet, and this week I'm going to hunt for a vegetable that I don't know how to cook."

Edited by: SWEETENUFGILL at: 11/12/2019 (14:19)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,072
10/28/19 4:23 A

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'bout time I moved on to Habit 4 I think!

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HABIT 4 - Breath Body Practices
Read pages 98-116
Look over pages 12-14 of the workbook.


Q: How many of us actually move first thing in the morning?

A: Yes, I do. At the moment, I'm mostly doing sun-salutations and hip-opening stretches. Some mornings I run. The other morning I hula-hooped!

Q: What would have to change to accommodate a 20-minute breath/body practice as part of an every morning routine?

A: Nothing - I already wake myself at 5.30 am which gives me at least 2 hours before I leave for work.

Q: Can you create a Fogg statement to help establish this routine?

A: Right after I drink my morning water I will go into the living room and do my sun salutations and whatever else I'm doing that day/

Right after I get into my pyjamas, I lay out my exercise gear for the next morning.

Q: Does the tracking worksheet help you plan your workouts and stay on track (see free workbook)?

No. But I have an app that helps, and also use a Bullet Journal which helps too.

Edited by: SWEETENUFGILL at: 10/29/2019 (15:24)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,072
10/24/19 2:26 P

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I haven't gone beyond Habit 3 as I was waiting for Julee - but perhaps I should keep going.

I did a nice self-massage this morning actually: skin brushed, bathed, then massaged with oil. Lovely!

Edited by: SWEETENUFGILL at: 10/24/2019 (14:27)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
MJK0430's Photo MJK0430 Posts: 7,963
10/22/19 3:19 P

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Afternoon my Sweet Friends!



Okay, I'm finishing up reading the section on Relationships and moving onto Habit 6 Self-Massage. The 2nd time going through the book I'm absorbing way more and some are even habits now. I am doing this with you all, so I kinda skip talking to the family about my Ayurveda habits except for letting them know about my earlier bedtime and dinner time.

Where is everyone else in their readings?

*´¨)
¸.·´¸.·*´¨) ¸.·*¨) BohoGirl ~ aka Maureen
(¸.·´ (¸.·´ * Summer*Term Glamping ~*~Magic~*~
*
and . . . Maureen Minion of BLC40!


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,072
10/9/19 5:06 A

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I'm not doing very well at getting up early every day. On work days I simply have to get up - but on day-off days, like today, I slept in longer. Maybe I just needed to.

I've order the book The Way of Energy by Lam Kam Chueng from the local book store. I have been doing the quiet, still, standing practice every morning - even when I get up late.


Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
MJK0430's Photo MJK0430 Posts: 7,963
10/8/19 1:49 P

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Whew, I finally caught up with you guys!
I'll be reading all about Habit 3 today at lunch.

Also, I'm glad I checked in 'cause I love soup and have been alternating between the Mexican pumpkin soup and a detox soup that I found online for the past week. Julee, the one you posted looks easy and delicious, so I'll try it this weekend. Thanks!



Mexican Pumpkin Soup and Garlicky Greens - I usually sub in sweet potatoes since I have them on hand.
blog.fatfreevegan.com/2006/0
1/mexican-
pumpkin-soup-and-garlicky.html


Detox Soup
4 cups vegan broth
1.5 cups spinach
1.5 cups black beans
1.5 cups garbanzo beans
1 large tomato, diced
3/4 cup green Chile, diced
3 minced garlic cloves
1.5 tbsp olive oil
pepper to taste
sea salt to taste
Splash of lime juice
1 tbsp vegan yogurt per serving

Directions:
1. Heat olive oil over medium high
2. Add minced garlic and cook for 2 minutes
3. Add beans, tomato, green chilies, and salt and pepper to taste
4. Add broth
5. Bring to a boil
6. Reduce to a simmer and add spinach
7. Simmer for 10 minutes or until spinach is wilted
8. Splash of lime juice
9. Serve in bowl with 1 tbsp Greek yogurt

Edited by: MJK0430 at: 10/8/2019 (13:50)
*´¨)
¸.·´¸.·*´¨) ¸.·*¨) BohoGirl ~ aka Maureen
(¸.·´ (¸.·´ * Summer*Term Glamping ~*~Magic~*~
*
and . . . Maureen Minion of BLC40!


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,072
10/4/19 3:05 P

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I had a soup I'd made last week (got it out of the freezer last night) and was pleased to find it was butternut squash and apple - very nice :)

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
10/4/19 1:58 P

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Hello. I am apparently still thinking about Maureen's pumpkin soup. Came across this recipe today and thought I would share. emoticon

www.themediterraneandish.com/easy-le
nt
il-pumpkin-soup-recipe/?utm_source=TR>he+Mediterranean+Dish+Recipe+Updates
&a
mp;utm_campaign=d9a63a5439-Grill
ed+Lam
b+Leg+with+Mint+Pesto_COPY_0
1&utm_
medium=email&utm_ter
m=0_a5845beec1
-d9a63a5439-510851337


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,072
10/2/19 3:59 P

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Great, thanks Julee!

Discussion Questions - Habit 3


Q: What are the biggest obstacles keeping you from becoming an earlier riser? Can you identify any limiting beliefs in those obstacles?

A: Some days I don't get to bed until 11 pm (due to work) and want to try to get 8 hrs sleep. Aside from that, I think I don't get up VERY early because I don't know what to do with myself at that time of day! Also, I'm aware of not making any noise to disturb my neighbours. A limiting belief for me, I think, is that the time before about 8 am is kind of 'waiting' time - waiting for the day to begin. I need to think of it more constructively.

Q: How many of us wake up, hydrate and poop every morning?

A: I thought I'd cracked this one when we did the book last time, but my elimination has become more irregular again. I need to focus back on the hydration in the morning. I do usually poop before I leave the house in the morning - but not as easily or as promptly as I was doing a while back.

Q: What practice helps you open to a bigger perspective first thing? Gratitude? Prayer? Meditation? Journaling? If you don't have a practice, which one-minute practice do you want to try this week?

A: My current morning has become - tongue scrape, eye bath, drink water, make coffee, read or Spark People, breakfast, get washed and dressed, go to work or get on with the day.

What I'm going to do is allow myself an extra 10 mins in the morning to start with Standing Like a Tree (Zhan Zhuang) practice. I think I will tongue scrape, eye bath, drink water first - then go straight into the Zhan Zhuang. It's a silent practice, so won't disturb anyone.

I'm going to set my alarm for 5.30 am every day when I've been able to get into bed by 9.30 pm. Basically I'll dial forward 8 hrs on days when work (or life!) causes me to be later to bed.

I'll see if the Zhan Zhuang practice leads to more inspiration about what to do in those early hours.

I've got a little booklet with the postures in, and also there is a great series of videos on Youtube by Lam Kam Chuen (I think in the UK we call him Paul Lam!)
www.youtube.com/watch?v=y07F
auHYlmg&am
p;t=4s


This is a good (long) article if anyone's curious
scottjeffrey.com/zhan-zhuang
/


Edited by: SWEETENUFGILL at: 10/4/2019 (07:54)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
10/2/19 11:34 A

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emoticon Assignment Habit 3

Part 2 - The 10 Habits

HABIT 3 - Start the Day Right emoticon
Read pages 83-97
Look over pages 7-11 of the workbook.
Discussion Questions

emoticon Discussion Questions - Habit 3 (copy and paste)

Q: What are the biggest obstacles keeping you from becoming an earlier riser? Can you identify any limiting beliefs in those obstacles?
Q: How many of us wake up, hydrate and poop every morning?
Q: What practice helps you open to a bigger perspective first thing? Gratitude? Prayer? Meditation? Journaling? If you don't have a practice, which one-minute practice do you want to try this week?


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
10/2/19 11:32 A

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Discussion Questions - Habit 2 (copy and paste)

Q: Who here has a body that needs more sleep? How much more?
I need more sleep but seem to be unable to wind down at night. I can get to bed by 9:30 but sometimes I end up reading until after 11:00.

Q: What time do you want to commit to going to bed this week (5/7 nights)?
9:30 pm

Q: How can you reverse engineer your new habit?
It is more like tweaking a current habit. I can get myself into bed but limiting my reading time is the next step for me.

Q: What do you want to add or take away from your evening routine?
I have added in a foot rub to my bedtime routine. I like it so I will continue on.

Q: Which exercises from the workbook have you found most helpful?
The flow chart. I would like to add in a milky chai of some kind but turmeric doesn't agree with me and I am allergic to nuts so the ojas building milk recipe would have to be adjusted.

Edited by: ITS_MY_TURN_NOW at: 10/4/2019 (14:08)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


 Pounds lost: 12.4 
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,072
9/25/19 6:57 A

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Discussion Questions - Habit 2

Q: Who here has a body that needs more sleep? How much more?

A: I've been sleeping really well recently - and am grateful for that. I get my 8+ hrs most nights
I'm on holiday from work this week, and I might even have a nap this afternoon!

Q: What time do you want to commit to going to bed this week (5/7 nights)?

A: I try to be in bed by about 9.30 pm (or earlier if I'm going to read) - 10 pm latest.

Q: How can you reverse engineer your new habit?

A: (1) turn off computer at 9pm - I already have a 'sleep' screen on my tablet that dims the light at 9pm. I'll see if I can do the same on my PC.
(2) set my BUJO up for the next day
(3) wash and put PJs on.
(4) piggy back some gentle exercise onto this - currently into Zhan zhuang
(5) be in bed by 10 pm
Once I've got that down, I'll work on pulling the turn-off computer time back to 8pm.

Q: What do you want to add or take away from your evening routine?

A: I want to get off the computer earlier - that's drifted back again. Turn off technology by 9 pm. See above too.

Q: Which exercises from the workbook have you found most helpful?

A: I guess I've kinda used the flow chart. I was also reminded about the milky drinks - I do often have a hot milk drink in the evening if I feel a bit hungry or need nurturing. I am not ready to commit to regularly making the Ojas builder - but I'll put those ingredients on my shopping list and it might be especially good when I've worked until 10pm and feel exhausted.

Edited by: SWEETENUFGILL at: 9/29/2019 (11:12)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
9/24/19 8:13 A

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emoticon Assignment Habit 2

Part 2 - The 10 Habits

HABIT 2 - Early to Bed emoticon
Read pages 60 - 81
Look over page 9 of the workbook.
Discussion Questions

emoticon Discussion Questions - Habit 2 (copy and paste)

Q: Who here has a body that needs more sleep? How much more?
Q: What time do you want to commit to going to bed this week (5/7 nights)?
Q: How can you reverse engineer your new habit?
Q: What do you want to add or take away from your evening routine?
Q: Which exercises from the workbook have you found most helpful?


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


 Pounds lost: 12.4 
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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
9/24/19 8:12 A

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After listening to the podcast I will be making broth again. I used to make bone broth in my instant pot so I will be pulling it out again. Soup is one of my favorite things about cooler weather. LOL If you don't have time or the inclination, there are some good packaged broths available.

I love this website for all kinds of recipes. After a simple search I came across these vegan soup recipes. emoticon
www.eatingwell.com/recipes/18527/lif
es
tyle-diets/vegan/soups-stews/



Gill - Thank you for the ideas! emoticon emoticon

Maureen - Welcome back!!! emoticon I am not vegan but would love the pumpkin soup recipe, if you are willing to share it. We are eating less meat and more plants around here and that soup sounds yummy. I will happily share vegan recipes as I come across them.



Playing catch up! emoticon


emoticon Discussion Questions - Habit 1

Q: How can you apply kaizen, or a 1% improvement, to eating earlier or lighter this week?
My 1% improvement was setting a cut off time. I set it at 6:30. It is familiar so it was easier than I expected. My dad and his girlfriend spent 3 days with us so it was a bit challenging but I was able to do all but one night. I will continue on with 6:30 for now.

Q: What time do you want to commit to eating dinner this week (5/7 nights)?
6:30

Q: How can you use one of the techniques from "Crash Course on Habit Evolution" to make a plan that fits what you want to do, and is doable?
By making ELD a keystone. Eating earlier means I sleep better which helps me feel better the next day.


Edited by: ITS_MY_TURN_NOW at: 9/24/2019 (10:58)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


 Pounds lost: 12.4 
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48.75
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,072
9/21/19 1:53 A

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I have to say 'no, I don't have a favourite' - I made a Courgette Bisque yesterday (and now have three portions in the freezer to use up). I like some texture to my soup really, and a bit of spice. I wouldn't recommend the courgette one - it's OK, but not anything special.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
MJK0430's Photo MJK0430 Posts: 7,963
9/19/19 11:55 A

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Thanks Gil! "I live on good soup, not on fine words." — Moliere

I never listened to a podcast before and she is quite engaging. Soup is my favorite so I'm going to start making big crackpots full. I have a favorite pumpkin spicy soup that I devour but need more recipes. Do you have any favorite vegan soups?



emoticon “Soup is the song of the hearth... and the home.” — Louis P. De Gouy

Edited by: MJK0430 at: 9/19/2019 (11:57)
*´¨)
¸.·´¸.·*´¨) ¸.·*¨) BohoGirl ~ aka Maureen
(¸.·´ (¸.·´ * Summer*Term Glamping ~*~Magic~*~
*
and . . . Maureen Minion of BLC40!


 current weight: 127.2 
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,072
9/19/19 3:39 A

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Well, I just listened to the first five minutes of Cate Stillman's soup podcast and I'm going to start making my own broth. I have the crock pot......... I have access to ingredients......... I even have books that give me broth recipes. This is my next step.



Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,072
9/18/19 6:37 A

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emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
MJK0430's Photo MJK0430 Posts: 7,963
9/17/19 1:33 P

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Hi Everyone!

I'm here too, just starting a bit late. Hopefully I'll catch up this weekend.



*´¨)
¸.·´¸.·*´¨) ¸.·*¨) BohoGirl ~ aka Maureen
(¸.·´ (¸.·´ * Summer*Term Glamping ~*~Magic~*~
*
and . . . Maureen Minion of BLC40!


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,072
9/15/19 4:54 P

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I've totally got the ELD down now.

When we first did this book I really mourned the loss of my lovely evening meals! But now I can't eat them and have refused offers of evening meals - choosing to meet people for brunch or lunch instead.

My earlier, lighter, dinners are more often than not fruit (berries usually) with yoghurt (often vegan) and mixed seeds. That's it. Usually eaten between 4.30 and 6 pm - very rarely later.

Sometimes it might be soup. Sometimes it might be a few rye crackers with hummus or nut butter and crudities. But more often than not it's my fruit and yoghurt.

Thanks for the links - I'll listen to that podcast when I have a moment xxx

Edited by: SWEETENUFGILL at: 9/15/2019 (16:57)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
9/15/19 10:57 A

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emoticon Assignment Habit 1

Part 2 - The 10 Habits

HABIT 1 - Earlier, Lighter Dinner emoticon
Read to page 59
Look over pages 5-8 of the workbook.
Discussion Questions

Download the free workbook:
s3.amazonaws.com/body-thrive/Book/Bo
dy
+Thrive++-+The+Workbook.pdf


Download free book club guide:
bodythrive.com/wp-content/uploads/20
16
/01/BookClubGuide.pdf


emoticon Discussion Questions - Habit 1 (copy and paste)

Q: How can you apply kaizen, or a 1% improvement, to eating earlier or lighter this week?

Q: What time do you want to commit to eating dinner this week (5/7 nights)?

Q: How can you use one of the techniques from "Crash Course on Habit Evolution" to make a plan that fits what you want to do, and is doable?

emoticon Resources Habit 1 - Earlier, Lighter Dinner.

I found this early dinner guide...
yogahealer.com/portfolio_page/early-
di
nner-cheat-sheet/


Salads by body type..
yogahealer.com/portfolio_page/green-
sa
lads-by-body-type/


Living Soups by body type..
yogahealer.com/portfolio_page/living
-s
oups-by-body-type/


Cate Stillman talks soup....
yogahealer.com/soup-cate-sti
llman/


Edited by: ITS_MY_TURN_NOW at: 9/17/2019 (07:43)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


 Pounds lost: 12.4 
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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
9/15/19 10:56 A

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Gill - Thank you for joining me in this book club. You continue to inspire me and I am grateful for your presence here. emoticon

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


 Pounds lost: 12.4 
0
16.25
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48.75
65
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,072
9/9/19 1:38 P

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emoticon

Discussion Questions - Part 1

Does Your Life Aggravate Your Body?

Q: On a scale of 1-10 what is your level of commitment to doing this book together for the next 10 weeks? Simply be honest with yourself and others.

A: about 6. It's not the most important thing I'm working on at the moment.

How to Have a Body
Q: What struck you personally about the three causes of disease according to Ayurveda?

A: They make absolute sense. Prajnaparadha seems the most obvious to me. I had the experience of giving up sugar, but didn't sustain it. I felt brilliant when I ate raw vegan but didn't sustain it. I felt brilliant when I gave up caffeine, but didn't sustain it. I felt brilliant when I did yoga every day, but I didn't sustain it.

Q: How is "not learning from your past" playing out in your choices right now? Do you have habits that you'd like to shift? If so, what are they?

A: Allowing dairy and sugar to drift back into my diet..........
Forgetting to do yoga every day
Skipping my chanting practice
Being less adventurous
Too much screen time on computer


Crash Course in Habit Evolution

Q:What do you want right now in your lifestyle? Time? Energy? Sleep? Better food? Better daily flow? Get clear on your WHAT and share.

A: stronger spiritual practice for more positive outlook on life
lighter, pain free body to feel free and strong
healthy cravings!

Q:What do you want right now? ( Ex: I want more sleep each night so I can feel great every day.)

A: I want to do some yoga every day so that I move more easily and can maintain my mobility and strength as I get older.
I want to do some chanting every day so that I can feel more relaxed and upbeat and identify clear purpose to my life.
I want to have healthy cravings so that my choices support a robust immune system, so that I can stay well.

Q: Which of the habit change strategies is most appealing to you? (Ex: Group support, kaisen, anchor statements, etc.)

A: Kaizen - daily improvements, small changes, new habits that support my aims.

Anchor statement - I live a courageous life with energy and confidence.

This was a hard exercise to do and I'm not sure I really have very good SMART targets - all my goals are on-going rather than time-limited. I have added my anchor statement to my Spark signature.


Edited by: SWEETENUFGILL at: 9/15/2019 (16:50)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
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9/9/19 7:25 A

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emoticon Discussion Questions - Part 1

Does Your Life Aggravate Your Body?
Q: On a scale of 1-10 what is your level of commitment to doing this book together for the next 10 weeks? Simply be honest with yourself and others.

10 - I need to get back on track. Working on automating the Ayurveda practices in Body Thrive will help me focus.

How to Have a Body
Q: What struck you personally about the three causes of disease according to Ayurveda?

That I am guilty of all three. I am making careless choices, not paying attention and responding to my senses and I am living out of rhythm.

Q: How is "not learning from your past" playing out in your choices right now? Do you have habits that you'd like to shift? If so, what are they?

This summer was chaotic. Instead of maintaining my practices, I let go of them to make time for other things and other's needs. I should know better by now. Time to take care of me.


Crash Course in Habit Evolution
Q:What do you want right now in your lifestyle? Time? Energy? Sleep? Better food? Better daily flow? Get clear on your WHAT and share.

All of the above. I want a better daily flow. I want move through my selfcare routines with ease. I need more sleep and more energy. The focus of my time needs to shift.

Q:What do you want right now? ( Ex: I want more sleep each night so I can feel great every day.)

I want more sleep.

Q: Which of the habit change strategies is most appealing to you? (Ex: Group support, kaisen, anchor statements, etc.)

I think it is part of Fogg's method. I do well with triggers. So after I do A, I do B. So lining up habits in the morning and before bed is helpful to me.


Edited by: ITS_MY_TURN_NOW at: 9/9/2019 (07:25)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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emoticon Assignment Part 1
Orientation and a Crash Course in Habit Evolution
Read to page 35
Download the free workbook:
s3.amazonaws.com/body-thrive/Book/Bo
dy
+Thrive++-+The+Workbook.pdf

Look over page 1-4 of the workbook. Fill in page 4 – Your What, Your Why and Your Anchor

Download free bookclub guide: bodythrive.com/wp-content/uploads/20
16
/01/BookClubGuide.pdf



emoticon Discussion Questions - Part 1 (copy and paste)

Does Your Life Aggravate Your Body?
Q: On a scale of 1-10 what is your level of commitment to doing this book together for the next 10 weeks? Simply be honest with yourself and others.


How to Have a Body
Q: What struck you personally about the three causes of disease according to Ayurveda?

Q: How is "not learning from your past" playing out in your choices right now? Do you have habits that you'd like to shift? If so, what are they?


Crash Course in Habit Evolution
Q:What do you want right now in your lifestyle? Time? Energy? Sleep? Better food? Better daily flow? Get clear on your WHAT and share.

Q:What do you want right now? ( Ex: I want more sleep each night so I can feel great every day.)

Q: Which of the habit change strategies is most appealing to you? (Ex: Group support, kaisen, anchor statements, etc.)



~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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Body Thrive by Cate Stillman.
bodythrive.com/

Ms. Stillman has a free workbook available to book club members.
bodythrive.com/free/

If you would like to know more about Cate Stillman before you jump in, she has another website with numerous resources as well as links to videos and podcasts here:
yogahealer.com/


We will be working our way through this book over the next 12 weeks. This book is about incorporating Ayurvedic practices into your life by making them habits. She has laid out 10 practices/habits and how to go about making them a part of your life. She also addresses the behavioral science behind making changes in your life and habits. Ms. Stillman makes the ancient practices of Ayurveda accessible to those of us that are new to Ayurveda.

Each week I will post the book club assignment and questions as well as any resources I find helpful. Feel free to jump in at any time and add your voice to this discussion. If you come across any resources that you find useful please share. I can't wait to get started! I hope you will join me.


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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HABIT 10 Easeful Living

Q: How do you orient yourself in your day - through stress or ease? Are you noticing that you have a choice?

A: I do think that the morning routines I have established help me start my day with more ease: I brush my tongue, I bath my eyes, I drink a glass of water, I make coffee and do squats while it brews, then I spend 15 mins being quiet with my coffee. When I get dressed, I wash and massage my face, oil my ears and nostrils. That's it at the moment. It helps. I do sometimes find I get stressed out easily when I arrive at work, especially if I'm bombarded with information or requests, and don't know what's going on. I am getting better at stepping back from that and juggling fewer plates on my own. I notice it quite quickly too - and will try to change it.

Q: Can you build triggers into your day to pause and recognize if you are in ease or in stress?

A: I have a new fitness tracker which buzzes me if I need to take a break - it decides based o my heart-rate. This is a new thing, and I'm finding it quite interesting as it gives me permission to sit down or do nothing for a few minutes. I'm guessing this isn't the ideal 'trigger' but for the moment it's working as a good one.

Q: How do the prior habits in Body Thrive align you with space and time? Do you feel more spaciousness in your day-to-day? Do you have more time? More intrinsic joy?

A: with the earlier, lighter, dinner I sometimes find I have too much time in the evening and sometimes don't know what to do with myself! I do have more time. I'm not sure about the intrinsic joy.

Q: Is there someone whose easeful, enlightened existence is an inspiration for you? Can you "fake it until you become it" to cultivate ease in your life this week?

A: No, there's no-one I look to as a role-model in this............. but yes, I can practise cultivating ease in my life this week. I had a lovely ease-full day today - I wasn't at work, and could move through the day at my own speed.

Edited by: SWEETENUFGILL at: 4/13/2019 (13:38)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
4/3/19 7:55 P

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Hello. Habit 10 is posted. I am sorry for the delay. I hope you both are doing well. emoticon

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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emoticon Assignment Habit 10
Part 2 - The 10 Habits

HABIT 10 Easeful Living
Read pages 235 -249
Look over page 29-32 of the workbook.
Discussion Questions

emoticon Discussion Questions - Habit 10 (copy and paste)

Q: How do you orient yourself in your day - through stress or ease? Are you noticing that you have a choice?

Q: Can you build triggers into your day to pause and recognize if you are in ease or in stress?

Q: How do the prior habits in Body Thrive align you with space and time? Do you feel more spaciousness in your day-to-day? Do you have more time? More intrinsic joy?

Q: Is there someone whose easeful, enlightened existence is an inspiration for you? Can you "fake it until you become it" to cultivate ease in your life this week?

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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3/19/19 5:11 A

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Thanks!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
3/18/19 2:29 P

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I will wait a week and post the last chapter on the 25th. It will give us some time to get caught up. If you would like it earlier just let me know. I hope you are well. emoticon

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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HABIT 9 Come to Your Senses
Read pages 220 234
Look over page 21-23 &26-29 of the workbook.
Discussion Questions

Q: How does asatmendriyartha samyoga show up in your life? How are you misusing your senses?

Q: What organ-care routine can you slip into your morning routine? Tongue scraping? Oil pulling? Eye palming? Lubing the nose and ears?

A: I am tongue-scraping. I am using rose water to bath the area around my eyes. I am lubing my nostrils and ears.

Q: Which habits from earlier in the course are becoming automated for you?

A: Earlier, lighter, dinner. Morning routines - tongue scrape, eye bath, drink water, poop, move/exercise, bed-time foot massage. Less automated: skin brushing, meditation.

Q: What habit-evolution techniques from the Crash Course on Habit Evolution are you finding most effective as you incorporate the Body Thrive habits?

A: finding where to add-on a new habit to an existing habit has been the most useful. My morning routine now includes several good habits that all link to each other "I do this and then.........."

Edited by: SWEETENUFGILL at: 3/21/2019 (05:06)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
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3/11/19 10:58 A

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Ah, sprouted mung beans - I've actually been doing something with them from the Forks over Knives cookbook - you cook them for about 10 mins with some turmeric and salt. It just softens them a little, but they're still kind of nutty in texture, and nice.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
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3/11/19 10:46 A

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Hello! emoticon
I can't believe I am posting habit 9 already. emoticon I need to catch up but I am already thinking about redoing the book, when we finish it next week. I really want to continue to work on these habits until I have them all down. In any event, if you have another book you would like to go through as a group, please tell us. emoticon

Gill - What do you do with the sprouted mung beans? I mean how do you eat them? I have been sprouting broccoli and using the sprouts raw on salads and soup. emoticon

Maureen - I hope all is well with you. Jump back in when you can. emoticon

Edited by: ITS_MY_TURN_NOW at: 3/11/2019 (10:47)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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emoticon Assignment Habit 9
Part 2 - The 10 Habits

HABIT 9 Come to Your Senses
Read pages 220 234
Look over page 21-23 &26-29 of the workbook.
Discussion Questions

emoticon Discussion Questions - Habit 9 (copy and paste)

Q: How does asatmendriyartha samyoga show up in your life? How are you misusing your senses?

Q: What organ-care routine can you slip into your morning routine? Tongue scraping? Oil pulling? Eye palming? Lubing the nose and ears?

Q: Which habits from earlier in the course are becoming automated for you?

Q: What habit-evolution techniques from the Crash Course on Habit Evolution are you finding most effective as you incorporate the Body Thrive habits?


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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HABIT 8 - Healthy Eating Guidelines
Read pages 198 - 218
Look over page 24 & 25 of the workbook.
Discussion Questions

Discussion Questions - Habit 8

Q: Which of the Healthy Eating Guidelines are you incorporating into your habits?

A: I have established lunch as my largest and most important meal. I have established an earlier, lighter dinner - it's now just a snack really.

Q: How often do you eat during the day? Do you snack between meals?

A: three times, no snacks.

Q: How many of the six tastes are you currently eating?

A: I think I eat all of them. I'm not overly fond of sour tastes, but sometimes crave something like lemon or pickles. I have always enjoyed layering my food flavours, so I'll have lime, chilli, salt, garlic together, or add a little 'pop' of something sharp or sweet. I'm not good at identifying the six flavours really, perhaps I could spend more time learning about that.

Q: What are your outdated patterns in relation to the healthy eating guidelines? Do you have beliefs you are ready to challenge?

A: I think my most outdated pattern is that I MUST eat three times a day - quite a few times, I've not really wanted a third meal. With the ELD I've got rid of my expectation of having a 'main meal' in the evening. Quite often all I need/want is a hot milky drink (plant milk) with chai or cocoa in it.

Edited by: SWEETENUFGILL at: 3/11/2019 (11:02)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
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3/5/19 3:27 P

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I'm behind now too!
Habit 7 and 8 to do this week then.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
3/4/19 11:55 A

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emoticon Assignment Habit 8
Part 2 - The 10 Habits

HABIT 8 - Healthy Eating Guidelines
Read pages 198 - 218
Look over page 24 & 25 of the workbook.
Discussion Questions

emoticon Discussion Questions - Habit 8 (copy and paste)

Q: Which of the Healthy Eating Guidelines are you incorporating into your habits?

Q: How often do you eat during the day? Do you snack between meals?

Q: How many of the six tastes are you currently eating?

Q: What are your outdated patterns in relation to the healthy eating guidelines? Do you have beliefs you are ready to challenge?


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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Hi Everyone!
Quick fly-by, will catch up later, I'm a bit behind on my reading.

Discussion Questions - Habit 6 Self-Massage



Q: Do you currently have a self-massage practice with oil, lotion or dry brushing? What did you learn from this chapter?

I quickly dry brush before my shower and again, quickly apply oil after. However, after reading the chapter I now want to take more time and hopefully wake my body up with gentle massage to start my day.

Q: Can you create an anchor statement to use with self-massage to become an even better caretaker of your body?

Yes, I'm going to have the oil next to my bed and self-massage when I wake up.

Q: Do you know what is in the substances that you put on your skin with moisturizers, sunscreen, or makeup? If not, are you going to look it up at ewg.org?

I'm now solely using almond oil as a skin moisturizer but still need to look up face cream and my sunscreen products. Any good products you guys enjoy?

Q: Can you alter your morning routine to include self-massage with dry brushing or oil three times a week? What trigger will you use to automate this habit?

I already dry brush before my daily shower. Hoping to incorporate self massage in the morning when I wake up.

Edited by: MJK0430 at: 2/26/2019 (15:44)
*´¨)
¸.·´¸.·*´¨) ¸.·*¨) BohoGirl ~ aka Maureen
(¸.·´ (¸.·´ * Summer*Term Glamping ~*~Magic~*~
*
and . . . Maureen Minion of BLC40!


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Discussion Questions - Habit 7

Q: Do you want to start meditating, or up the ante on your current practice? If so, why? And what might change, evolve, deepen in your life?

A: Yes! I have a meditation app on my phone which I sometimes use. I spend 15 minutes quietly with coffee every morning (not really meditation, but almost mindful!). My Buddhist practice is to chant morning and evening, but I've really lost the habit in recent months. Chanting every day really does have a positive effect on my life. I've no idea why I don't do it more!

Q: What are the biggest obstacles keeping you from a daily meditation practice?

A: Taking the time. Making the time. Thinking it will take more time than it does!

Q: What practices appeal to you the most? Which ones will have the biggest long-term impact?

A: Chanting is my number 1 for long-term impact, but meditation is great for calming the inner busy-ness.

Q: How much time can you consistently commit to your meditation practice at this phase in your life, without fail? Apply kaizen!

A: I will set up a mini-habit of just 1 min morning and evening to chant. After I drink my coffee I will chant for 1 minute before I do anything else.

Q: If you have an existing practice, what could make it more effective?

A: Committing to the habit - which I have done with March dinacharya.

Edited by: SWEETENUFGILL at: 3/7/2019 (14:10)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
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2/25/19 11:56 A

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Funnily you should mention sprouts - I have a little batch of mung beans sprouting right now. I haven't sprouted for ages!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
2/25/19 10:32 A

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emoticon Assignment Habit 7
Part 2 - The 10 Habits

HABIT 7
Read pages 178-197
Look over page 20 of the workbook.
Discussion Questions

emoticon Discussion Questions - Habit 7 (copy and paste)

Q: Do you want to start meditating, or up the ante on your current practice? If so, why? And what might change, evolve, deepen in your life?

Q: What are the biggest obstacles keeping you from a daily meditation practice?

Q: What practices appeal to you the most? Which ones will have the biggest long-term impact?

Q: How much time can you consistently commit to your meditation practice at this phase in your life, without fail? Apply kaizen!

Q: If you have an existing practice, what could make it more effective?


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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Hello, dear ladies. emoticon
I hope this finds you both well. Sorry about my lengthy post but I wanted to get caught up today. Thank you for continuing on with this book club, I am grateful for your presence and input. emoticon


Gill - It never ceases to amazing me how quickly some self-care things become part of my life. My skin is thrilled with the oil massage before a shower! I am always looking for "clean" skin care products. I am also working on a more compassionate relationship with my body. I am inspired by your commitment to caring for yourself.

Maureen - I am so glad that this team is helping you to learn and grow! I am going to try dandelion greens, too! I see them at the store sometimes. omg I have started sprouting again, too. I just started my second batch of broccoli sprouts last night. We are still eating the first batch. I usually garden in the summer but we moved to NY and are renting a house with a heated sunroom. So I have been growing my herbs in there all winter. I love it! I want to try micro greens soon. Good luck with a food co-op boxes. Not sure what that is but I think it might be like a CSA?




Edited by: ITS_MY_TURN_NOW at: 2/25/2019 (10:32)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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emoticon Discussion Questions - Interlude

Q: As you journey through Body Thrive, who are your Uplifters/Champions/Upholders?
This team, my husband and my daughter are my group of Uplifters/Champions/Upholders. Thank you, I am grateful for your support and participation!

Q: Who are the Middlers? The Backsliders?
The rest of my family, I am afraid. Sort of passive aggressive resistance to a healthy way of living.

Q: How can you navigate your relationships to support you evolution?
I am getting better about doing my own thing and letting them do theirs. It can be stressful but I am not giving up.

Q: Where can you find the supportive relationships you are missing?
I am not sure. I continue the search.

emoticon Discussion Questions - Habit 5

Q: How diverse is your current diet? How many plant species did you eat this past week? 
My diet is fairly diverse with regard to plant species. I have been at this a long time. I was surprised by the printed list I filled in. I am going to hang another one on my fridge on 3/1 and track how often I eat specific plants. I made another column for fermented foods because we are trying to rotate those through our daily diet, too.

Q: How is your mindset regarding diet changing as you become more aware of plant species, plant parts, and seasonal eating? 
I love the colors!!! I see advertisements online and on the television and I notice the lack of color in restaurant and grocery ads.

Q: What new plant species can you add to your diet this week? This season? 
I am not sure about this one. As we move toward spring I am adding more greens again. I have not tried dandelion greens so maybe I will try those.

Q: What is a "Yes, and" statement you could use to eat a more nutrient-diverse, seasonal, local diet?
Local is tough to do in Western NY in the winter so I struggle with that one but I do hunt for things at the grocery store. Right now I am focused on ferments, roots, squash, beans and seeds with a growing amount of greens. I should probably look for a farmer's market here. I did buy a bag of organic greens from Costco and I dried them to make greens powder and I am growing my own broccoli sprouts. I am also trying to figure out growing microgreens. So my "Yes, and" statement…

Yes, I eat a healthy diet and I am learning to grow some of my food indoors in the winter and outside during the growing season.


emoticon Discussion Questions - Habit 6

Q: Do you currently have a self-massage practice with oil, lotion or dry brushing? What did you learn from this chapter? 

Yes, I have successfully added self-massage and oil to my preshower routine. My skin is so much happier this winter! I keep meaning to add in dry brushing, especially as we enter into spring. A more aggressive practice to move lymph would be helpful to me.

Q: Can you create an anchor statement to use with self-massage to become an even better caretaker of your body? 
I have to think about this one a bit more.

Q: Do you know what is in the substances that you put on your skin with moisturizers, sunscreen, or makeup? If not, are you going to look it up at ewg.org? 

Yes I do, I use organic sesame oil and I am very careful about the makeup (don't wear it often) and the other skin care products I use.

Q: Can you alter your morning routine to include self-massage with dry brushing or oil three times a week? What trigger will you use to automate this habit? 

I have done this and preparing for a shower is my trigger.






Edited by: ITS_MY_TURN_NOW at: 2/25/2019 (10:09)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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Well, this morning I actually WANTED to skin brush even though I wasn't having a bath. I also noted that my foot cream has a long list of ingredients, so I will replace that when I can.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
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HABIT 6 Self-Massage

Discussion Questions

Q: Do you currently have a self-massage practice with oil, lotion or dry brushing? What did you learn from this chapter?

A: I have a practice of massaging my face every morning, and my feet at bedtime. I have begun dry brushing before my bath and I massage my body with oils after a bath. The main thing I got from reading this chapter this time was how these small actions can lead to a better sense of 'body' - particularly a more compassionate relationship with my physical self.

Q: Can you create an anchor statement to use with self-massage to become an even better caretaker of your body?

A: "Thank you, dear body, for 64 years!"

Q: Do you know what is in the substances that you put on your skin with moisturizers, sunscreen, or makeup? If not, are you going to look it up at ewg.org?

A: After reading this part of the chapter I threw away my Nivea 24-hr moisturising lotion. I have some very nice 'natural' shea butter and almond oil body oil (solid at room temperature - melts on the body) from a lovely local store who make their own products.

Q: Can you alter your morning routine to include self-massage with dry brushing or oil three times a week? What trigger will you use to automate this habit?

A: Does it have to be morning? I hope not - I quite often have my bath in the evening, and do my dry brushing and moisturising then - before bed. I have a bath three times a week and the skin-brushing before, and moisturising afterwards, works well for me right now. I don't like the idea of putting oil down the drain by washing it off.

Edited by: SWEETENUFGILL at: 2/20/2019 (13:09)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
2/18/19 7:23 P

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emoticon Assignment Habit 6
Part 2 - The 10 Habits

HABIT 6 Self -Massage
Read pages 164-177
Look over page 19 of the workbook.
Discussion Questions

emoticon Discussion Questions - Habit 6 (copy and paste)

Q: Do you currently have a self-massage practice with oil, lotion or dry brushing? What did you learn from this chapter?

Q: Can you create an anchor statement to use with self-massage to become an even better caretaker of your body?

Q: Do you know what is in the substances that you put on your skin with moisturizers, sunscreen, or makeup? If not, are you going to look it up at ewg.org?

Q: Can you alter your morning routine to include self-massage with dry brushing or oil three times a week? What trigger will you use to automate this habit?


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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Interlude - How to Change Our Habits in Relationships
Read pages 140 -162

Q: As you journey through Body Thrive, who are your Uplifters/Champions/Upholders?

Well, you guys are my Uplifters and Champions. This might be a small team but it's the one I'm learning from the most.

Q: Who are the Middlers? The Backsliders?

Sadly my BF, though she is getting better about questioning my food choices.

Q: How can you navigate your relationships to support you evolution?

I need to talk to her honestly about the changes I've been implementing and seek her support. In fact, I'm pretty sure she goes to bed early too, so we can be supportive in that aspect of our journeys.

Q: Where can you find the supportive relationships you are missing?

I just started connecting to some women at the yoga studio who takes the same classes as I do. Would love to make them into a support group.

Edited by: MJK0430 at: 2/18/2019 (11:01)
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(¸.·´ (¸.·´ * Summer*Term Glamping ~*~Magic~*~
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and . . . Maureen Minion of BLC40!


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Assignment Habit 5
Part 2 - The 10 Habits

HABIT 5
Read pages 117-138
Look over pages 15-18 of the workbook.
Discussion Questions


Q: How diverse is your current diet? How many plant species did you eat this past week?

At home I'm all plant based but after reading the chapter I can see I need to start diversifying more. I'm excited to go grocery shopping today and bring home something new. I wonder if I can buy dandelion greens?

Q: How is your mindset regarding diet changing as you become more aware of plant species, plant parts, and seasonal eating?

I'm truly excited to try it! I'm even going to start sprouting again.

Q: What new plant species can you add to your diet this week? This season?

Sadly I eat from the grocery store, so it's not truly seasonal. I like the idea of the those food co-op boxes but need to research who delivers in my neighborhood.

Q: What is a "Yes, and" statement you could use to eat a more nutrient-diverse, seasonal, local diet? Such as, "Yes, I eat a healthy diet, and this week I'm going to hunt for a vegetable that I don't know how to cook."

I like the example above so I'll pick up something I haven't tried before.

Edited by: MJK0430 at: 2/16/2019 (10:43)
*´¨)
¸.·´¸.·*´¨) ¸.·*¨) BohoGirl ~ aka Maureen
(¸.·´ (¸.·´ * Summer*Term Glamping ~*~Magic~*~
*
and . . . Maureen Minion of BLC40!


 current weight: 127.2 
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Discussion Questions - Interlude

Q: As you journey through Body Thrive, who are your Uplifters/Champions/Upholders?
A: the people here - there's no-one else who cares less about it. Although, having said that, I do have one friend who now remembers that I prefer my largest meal at lunch-time.

Q: Who are the Middlers? The Backsliders?
A: I have one friend who brings me cookies even though she knows I'm trying so hard not to eat them............ I don't have anyone doing this with me IRL, so it doesn't really apply

Q: How can you navigate your relationships to support you evolution?
A: doesn't apply to me as I'm on my own. With friends I manage my social engagements by being honest about my need to eat a proper meal, and not just a snack, at lunch-time.

Q: Where can you find the supportive relationships you are missing?
A; I don't know. I find the staff who work in the two good health/organic stores are helpful.

Edited by: SWEETENUFGILL at: 2/16/2019 (12:30)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
2/11/19 8:09 A

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emoticon Interlude
Part 2 - The 10 Habits

Interlude - How to Change Our Habits in Relationships
Read pages 140 -162

Discussion Questions

emoticon Discussion Questions - Interlude (copy and paste)

Q: As you journey through Body Thrive, who are your Uplifters/Champions/Upholders?

Q: Who are the Middlers? The Backsliders?

Q: How can you navigate your relationships to support you evolution?

Q: Where can you find the supportive relationships you are missing?

Edited by: ITS_MY_TURN_NOW at: 2/25/2019 (09:34)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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HABIT 5
Read pages 117-138
Look over pages 15-18 of the workbook.

Discussion Questions - Habit 5

Q: How diverse is your current diet? How many plant species did you eat this past week?
A: My diet is diverse enough for me - I try out new recipes, and there aren't many things I don't eat.

Q: How is your mindset regarding diet changing as you become more aware of plant species, plant parts, and seasonal eating?
A: I am much more aware of eating locally and seasonally.

Q: What new plant species can you add to your diet this week? This season?
A: Nothing new here I'm afraid - although I have used some frozen edamame beans which are not usually on my list.

Q: What is a "Yes, and" statement you could use to eat a more nutrient-diverse, seasonal, local diet? Such as, "Yes, I eat a healthy diet, and this week I'm going to hunt for a vegetable that I don't know how to cook."
A: I can't answer this - I find I don't want to risk spending money on something I'm not sure of, but I'll keep my eyes open. I already eat a wide range of vegetables.

Edited by: SWEETENUFGILL at: 2/11/2019 (08:18)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
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emoticon Discussion Questions - Habit 3

Q: What are the biggest obstacles keeping you from becoming an earlier riser? Can you identify any limiting beliefs in those obstacles?

I don't have any obstacles in becoming an early riser. I am usually awake by 6 am.

Q: How many of us wake up, hydrate and poop every morning?

I have got this down.

Q: What practice helps you open to a bigger perspective first thing? Gratitude? Prayer? Meditation? Journaling? If you don't have a practice, which one-minute practice do you want to try this week?

I am still working on automating meditation and journaling each morning.




emoticon Discussion Questions - Habit 4

Q: How many of us actually move first thing in the morning?

I am still struggling with establishing a morning workout routine. I am not giving up.

Q: What would have to change to accommodate a 20-minute breath/body practice as part of an every morning routine?

My order of operations in the morning. I wake up a bit groggy so I am running on autopilot. Maybe a post it note on the bathroom mirror to remind me.

Q: Can you create a Fogg statement to help establish this routine?
Right after I get dressed, I will my planned morning movement for the day.

Q: Does the tracking worksheet help you plan your workouts and stay on track (see free workbook)?

It helps me think through a weekly plan but any tracking I do is in my BuJo.


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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Hello. emoticon
Looks like I have fallen behind on my book club work emoticon but I have posted Habit 5 for you. emoticon I will get caught up, hopefully today. emoticon Those Super Brain Squats look familiar. Years ago, my yoga teacher called it Super Brain Yoga and suggested I try doing them daily. She is a cancer survivor that found them helpful. I have no idea why I stopped doing them. Lately there have been so many things coming up that I have tried over the years and let go of, for whatever reason. I will add them back into my morning routine. Thank you both for your posts! emoticon



Maureen - I am re-evaluating my IF schedule. I am happy with my "no food after 6:30" rule but I have been pushing too far into the day and then grazing all afternoon. Not working for me, I am gaining and losing the same 2-3 pounds and not feeling great. I think need at least 3 hours between meals. My digestion is slow, probably because of my thyroid issues. And I probably need more protein. sigh. I will figure this out.



Edited by: ITS_MY_TURN_NOW at: 2/4/2019 (10:54)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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emoticon Assignment Habit 5
Part 2 - The 10 Habits

HABIT 5
Read pages 117-138
Look over pages 15-18 of the workbook.
Discussion Questions

emoticon Discussion Questions - Habit 5 (copy and paste)

Q: How diverse is your current diet? How many plant species did you eat this past week?

Q: How is your mindset regarding diet changing as you become more aware of plant species, plant parts, and seasonal eating?

Q: What new plant species can you add to your diet this week? This season?

Q: What is a "Yes, and" statement you could use to eat a more nutrient-diverse, seasonal, local diet? Such as, "Yes, I eat a healthy diet, and this week I'm going to hunt for a vegetable that I don't know how to cook."


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


 Pounds lost: 12.4 
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65
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2/3/19 10:23 A

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Gil, Thanks for posting about the Super Brain Squats. I never heard of it before and it looks fantastic. I'm going to do a few each morning and maybe some during work too.



Julee, How are you doing? I was doing IF but the past week started evening snacking again, so need to be more cognizant of the time, remembering that I'm suppose to be fasting. ::lol::

Edited by: MJK0430 at: 2/4/2019 (00:30)
*´¨)
¸.·´¸.·*´¨) ¸.·*¨) BohoGirl ~ aka Maureen
(¸.·´ (¸.·´ * Summer*Term Glamping ~*~Magic~*~
*
and . . . Maureen Minion of BLC40!


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HABIT 4 - Breath Body Practices
Read pages 98-116
Look over pages 12-14 of the workbook.


Discussion Questions - Habit 4

Q: How many of us actually move first thing in the morning?

A: Since I joined a yoga studio that I attend at night, I completely stopped exercising in the morning. This chapter has been an eye opener and I started to do some light yoga moves and then a 10 minute ST practice in the morning.

Q: What would have to change to accommodate a 20-minute breath/body practice as part of an every morning routine?

A: Get up earlier.

Q: Can you create a Fogg statement to help establish this routine?

A: Right after I sit for morning meditation I'll do a light yoga flow and then some ST.

Q: Does the tracking worksheet help you plan your workouts and stay on track (see free workbook)?

A: I'm not a tracker. I've started to review the new day the night before and the morning of, setting intentions on how the day will play out.

emoticon I loved this chapter. I usually stick to just 1 type of exercise and never mixed them up. My longest phase, 20 years was just running, then I did a stint of 2 years of CrossFit, and the last year has primarily been yoga. Never stretch, cardio, ST in the same week or year. ::lol:: Now I know better!

Edited by: MJK0430 at: 2/3/2019 (10:13)
*´¨)
¸.·´¸.·*´¨) ¸.·*¨) BohoGirl ~ aka Maureen
(¸.·´ (¸.·´ * Summer*Term Glamping ~*~Magic~*~
*
and . . . Maureen Minion of BLC40!


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HABIT 4 - Breath Body Practices
Read pages 98-116
Look over pages 12-14 of the workbook.


Discussion Questions - Habit 4

Q: How many of us actually move first thing in the morning?

A: This has slipped from my routine; at the moment, I'm finding the cold puts me off rolling out my mat and I am favouring sitting quietly for 15 mins with my coffee before starting the day.

Q: What would have to change to accommodate a 20-minute breath/body practice as part of an every morning routine?

A: I guess I'd have to get up even earlier - which I don't want to! I can do it on days when I don't have to be out of the door before 7 or 8am.

Q: Can you create a Fogg statement to help establish this routine?

A: Right after put the kettle on I will do "super brain squats" in the kitchen.

www.youtube.com/watch?v=92-P
3hgxNYY


Q: Does the tracking worksheet help you plan your workouts and stay on track (see free workbook)?

A: No, I'm not good at using trackers generally

Edited by: SWEETENUFGILL at: 1/31/2019 (13:49)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
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1/28/19 6:56 A

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emoticon Assignment Habit 4
Part 2 - The 10 Habits

HABIT 4 - Breath Body Practices
Read pages 98-116
Look over pages 12-14 of the workbook.
Discussion Questions

emoticon Discussion Questions - Habit 4 (copy and paste)

Q: How many of us actually move first thing in the morning?

Q: What would have to change to accommodate a 20-minute breath/body practice as part of an every morning routine?

Q: Can you create a Fogg statement to help establish this routine?
Right after I ____________, I will (insert whatever movement appeals to you).

Q: Does the tracking worksheet help you plan your workouts and stay on track (see free workbook)?


Edited by: ITS_MY_TURN_NOW at: 2/4/2019 (10:24)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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HABIT 3 - Start the Day Right

Discussion Questions - Week 4

Q: What are the biggest obstacles keeping you from becoming an earlier riser? Can you identify any limiting beliefs in those obstacles?

A: I leave for work at 530am so typically get up at 5 and race through my mornings. To have the time to relax and setup morning routines means a 4 am wake-up, which is only doable with an early-to-bed at 8pm. At times I'm still resistant to going to bed that early, which is ridiculous 'cause I feel much better with 7 to 8 hours of sleep.

Q: How many of us wake up, hydrate and poop every morning?

A: If I wake up at 5 and rush out the door at 530, I wait to hydrate/poop at work. I do get in my morning routines of tongue scrapping and oil pulling before leaving for work. If it's an off day or work-from-home day, I do hydrate/poop every morning like clockwork.

Q: What practice helps you open to a bigger perspective first thing? Gratitude? Prayer? Meditation? Journaling? If you don't have a practice, which one-minute practice do you want to try this week?

A: Upon wakening, I've been lying still and envisioning how I want my day to go, including healthy habits, peaceful thoughts, and things I would like to accomplish for the day. However, I'm still struggling with my morning meditation practice. I like the guided meditations but found if I use my laptop I get distracted by other things.

Edited by: MJK0430 at: 1/27/2019 (10:30)
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(¸.·´ (¸.·´ * Summer*Term Glamping ~*~Magic~*~
*
and . . . Maureen Minion of BLC40!


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HABIT 3 - Start the Day Right

Read pages 83-97 - done :)

Look over pages 7-11 of the workbook.

Discussion Questions - Week 4

Q: What are the biggest obstacles keeping you from becoming an earlier riser? Can you identify any limiting beliefs in those obstacles?

A: shift work, winter meaning the sun doesn't rise until 8am at the moment!

Q: How many of us wake up, hydrate and poop every morning?

A: I've got a good wake, hydrate, poop routine going, but it still involves the first coffee of the day. I can only drink about 200ml of water at at time without gagging! I'm pleased about the pooping routine though. Even if I'm sleeping at work I set my alarm so that I have an hour before I'm on duty - for my little routine. It doesn't always work when I'm away from home - but it's getting easier.

Q: What practice helps you open to a bigger perspective first thing? Gratitude? Prayer? Meditation? Journaling? If you don't have a practice, which one-minute practice do you want to try this week?

A: Most mornings I sit in silence with the window open and a coffee - 15 mins to just sit with the thoughts in my head. I'd like to get back into a routine of prayer/chanting, but at the moment the 'just sitting' is where I'm at.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
1/21/19 9:29 A

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emoticon Assignment Habit 3

Part 2 - The 10 Habits

HABIT 3 - Start the Day Right emoticon
Read pages 83-97
Look over pages 7-11 of the workbook.
Discussion Questions

emoticon Discussion Questions - Week 4 (copy and paste)

Q: What are the biggest obstacles keeping you from becoming an earlier riser? Can you identify any limiting beliefs in those obstacles?
Q: How many of us wake up, hydrate and poop every morning?
Q: What practice helps you open to a bigger perspective first thing? Gratitude? Prayer? Meditation? Journaling? If you don't have a practice, which one-minute practice do you want to try this week?


Edited by: ITS_MY_TURN_NOW at: 10/2/2019 (11:33)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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1/21/19 9:17 A

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Maureen - Thank you for asking. I did pretty well with the "lighter" part of the ELD, this week. Soup and grain bowls were most of my meal plan. It is too cold outside for me to have a cold salad right now so most of what I am eating is cooked and warm. I am not a vegetarian but I am eating less meat, especially for supper. Progress. LOL I am also doing IF so closing my kitchen by 6:30 has become routine. What is it that wakes you? Do you know? Were you able to catch the eclipse? Too many clouds and snow falling for me to see much of anything but I did see the photos on the news this morning. It was beautiful!

Gill - Thank you for sharing your bedtime routines! I am pretty good at remembering to lay out my clothes and getting into bed by 10, but I sometimes still have trouble settling down. The foot massage sounds lovely. I used to do that, not sure when or why I stopped. Time to add it back in. Writing in my BuJo is a good idea, too. Thank you.

Edited by: ITS_MY_TURN_NOW at: 1/21/2019 (09:27)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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emoticon Discussion Questions - Habit 2 (copy and paste)

Q: Who here has a body that needs more sleep? How much more?
I have been working on sleep for a long time but things seem to be getting better. I am averaging 7+ hours a night but I could use a bit more.

Q: What time do you want to commit to going to bed this week (5/7 nights)?
I am in bed most nights by 9:30- 10:00.

Q: How can you reverse engineer your new habit?
Shutting off my "screens" a bit earlier would probably be a good idea.

Q: What do you want to add or take away from your evening routine?
I will be adding in a foot massage and some time with my BuJo. (Thank you, Gill)

Q: Which exercises from the workbook have you found most helpful?
The flow chart is great for laying out a nighttime routine.

Edited by: ITS_MY_TURN_NOW at: 1/21/2019 (09:25)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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Gil, I like your idea of the fairy lights. I'm planning on decluttering my bedroom tomorrow so I'll add them to my windows.

Julee, How did your ELD go this week, were you able to lighten it up?

I'm staying up late tonight looking at the Blood Red Super Eclipse Moon, so I'll start this habit tomorrow night.

Assignment Habit 2
Part 2 - The 10 Habits


HABIT 2 - Early to Bed emoticon
Read pages 60 - 81
Look over page 9 of the workbook.
Discussion Questions

Q: Who here has a body that needs more sleep? How much more?
I do! I think I read that 6/7 hours is not good enough and I barely get 7. I'm such a light sleeper too that I wake up 2 or 3 times during the night.

Q: What time do you want to commit to going to bed this week (5/7 nights)?
This week I want to wind down by 8, maybe walking the pup and then 30 minutes to unwind with massaging my feet and meditation.

Q: How can you reverse engineer your new habit?
I'm tired by 830, so that's not a problem, my main problem is staying asleep.

Q: What do you want to add or take away from your evening routine?
That golden milk looks pretty delicious, so I'll try that at 8:30 and sip it before meditation. The computer definitely needs to be turned off by 8 pm.

Q: Which exercises from the workbook have you found most helpful?
I liked the early to bed flowchart of doing something that brings you joy. Coop my dog, even though he has a lovely backyard, loves to walk around the neighborhood. It gives him so much joy, which gives me joy, so I want to incorporate that into my nighttime routine.

Edited by: MJK0430 at: 1/21/2019 (01:31)
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(¸.·´ (¸.·´ * Summer*Term Glamping ~*~Magic~*~
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Discussion Questions - Habit 1 Earlier Lighter Dinner

Q: How can you apply kaizen, or a 1% improvement, to eating earlier or lighter this week?

I'll start my day with a green smoothie, this usually sets the tone for healthier and lighter eating for me during the day.

Q: What time do you want to commit to eating dinner this week (5/7 nights)?

Because of my 6pm yoga classes during the week, I'm usually done eating by 2 or 3pm for the day. No worries, I've consumed all my calories by then, and I'm turning those days into intermittent fasting. On the weekend with friends, when we go to brunch/lunch meals are complete by 4pm. They are not light but If I'm still hungry I will have cut-up veggies, soup, or a light salad before 6pm.

Q: How can you use one of the techniques from "Crash Course on Habit Evolution" to make a plan that fits what you want to do, and is doable?

If it's after 2pm, I eat light, and no more food after 6pm. I started eating this way last Monday, and it was a bit rough, went to bed hungry and woke up starving! But after Tuesday morning, it's all fallen into a nice rhythm with no hunger pains at night.

Edited by: MJK0430 at: 1/14/2019 (15:06)
*´¨)
¸.·´¸.·*´¨) ¸.·*¨) BohoGirl ~ aka Maureen
(¸.·´ (¸.·´ * Summer*Term Glamping ~*~Magic~*~
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HABIT 2 - Early to Bed

Q: Who here has a body that needs more sleep? How much more?

A: I honestly don't need more sleep. Occasionally I get my night's sleep disturbed by an anti-social neighbour.
emoticon
Q: What time do you want to commit to going to bed this week (5/7 nights)?

A: I have two late shifts to work this week (ending at 10pm) so for 5/7 nights I will be in bed by 9.30pm.
emoticon
Q: How can you reverse engineer your new habit?

A: I've done this successfully in the last time through the book. I pay attention to the time now.
emoticon
Q: What do you want to add or take away from your evening routine?

A: Turning off my techy stuff by 7.30pm.
emoticon
Q: Which exercises from the workbook have you found most helpful?

A: I'm not sure which exercises this refers to. In the workbook I only see the flow chart and the golden milk recipe? Here are the things that have been helping me: having the intention to get to bed by 9.30pm. Cleaning up the kitchen and leaving it after my ELD. Massaging my feet before I go to sleep. Writing in my bullet journal my plans for the next day. Preparing any food-to-go-to-work so it's done. Having my clothes ready for the morning. Taking a little time in bed to do a sudoku puzzle - this switches my ruminating brain off! I also have some fairy lights and a fake 'fire' in my room, to add a cosy atmosphere. I sometimes have a chai or 'golden milk' type drink last thing.


Edited by: SWEETENUFGILL at: 1/17/2019 (07:26)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
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emoticon Assignment Habit 2

Part 2 - The 10 Habits

HABIT 2 - Early to Bed emoticon
Read pages 60 - 81
Look over page 9 of the workbook.
Discussion Questions

emoticon Discussion Questions - Habit 2 (copy and paste)

Q: Who here has a body that needs more sleep? How much more?
Q: What time do you want to commit to going to bed this week (5/7 nights)?
Q: How can you reverse engineer your new habit?
Q: What do you want to add or take away from your evening routine?
Q: Which exercises from the workbook have you found most helpful?


Edited by: ITS_MY_TURN_NOW at: 9/24/2019 (08:11)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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emoticon Discussion Questions - Habit 1

Q: How can you apply kaizen, or a 1% improvement, to eating earlier or lighter this week?
I do well with eating earlier so I am focusing on lighter. Planning my meals so that I can cook ahead and changing the meal we have called dinner into supper is challenging. So this week we will be doing soup and salad or grain bowls for supper.

Q: What time do you want to commit to eating dinner this week (5/7 nights)?
I want to be done with eating by 6:30 every night.

Q: How can you use one of the techniques from "Crash Course on Habit Evolution" to make a plan that fits what you want to do, and is doable?
By making ELD a keystone habit and remembering that an ELD helps me to get a better night's sleep, which helps me feel better and have a better day the next day. Pretty much straight from the book but true for me, too.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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emoticon How is everyone doing with an Earlier Lighter Dinner?

I do pretty well with no food after 6:30 but I am still struggling with the lighter part. Lots of years of doing light lunches and heavier dinners. It is the cooking part I think. Taking time in the early part of the day to cook, does not work for me. Maybe I am thinking about this all wrong. Maybe I just need to lighten up both my mid day meal and early supper. hmmm I have some planning to do. I am NOT giving up.


~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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Discussion Questions - Habit 1

Q: How can you apply kaizen, or a 1% improvement, to eating earlier or lighter this week?

A: I've got this habit going strongly now - most evenings I eat around 6pm.

Q: What time do you want to commit to eating dinner this week (5/7 nights)?

A: This week I can eat ELD 7/7 really

Q: How can you use one of the techniques from "Crash Course on Habit Evolution" to make a plan that fits what you want to do, and is doable?

A: I plan my meals for the week, or at least 3 days or so at a time. I plan to have a lighter, earlier, dinner - either soup, or salad, or fruit & yoghurt - or sometimes a few crispbreads and hummus or something. Nothing heavy.

Reflection: When I first started doing this I really missed eating hot meals in the evening! I missed cooking! But this has changed quite quickly. I enjoy having more to eat at lunch-time - and only having a light bite in the evening. I appreciate the fact that I work shifts, so on quite a few days I can have a lovely home-cooked hot meal at midday, before I go to work.

Edited by: SWEETENUFGILL at: 1/12/2019 (13:19)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
1/7/19 8:35 A

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emoticon Assignment Habit 1

Part 2 - The 10 Habits

HABIT 1 - Earlier, Lighter Dinner emoticon
Read to page 59
Look over pages 5-8 of the workbook.
Discussion Questions

Download the free workbook:
s3.amazonaws.com/body-thrive/Book/Bo
dy
+Thrive++-+The+Workbook.pdf


Download free book club guide:
bodythrive.com/wp-content/uploads/20
16
/01/BookClubGuide.pdf


emoticon Discussion Questions - Habit 1 (copy and paste)

Q: How can you apply kaizen, or a 1% improvement, to eating earlier or lighter this week?

Q: What time do you want to commit to eating dinner this week (5/7 nights)?

Q: How can you use one of the techniques from "Crash Course on Habit Evolution" to make a plan that fits what you want to do, and is doable?

emoticon Resources Habit 2 - Earlier, Lighter Dinner.

I found this early dinner guide...
yogahealer.com/portfolio_page/early-
di
nner-cheat-sheet/


Salads by body type..
yogahealer.com/portfolio_page/green-
sa
lads-by-body-type/


Living Soups by body type..
yogahealer.com/portfolio_page/living
-s
oups-by-body-type/


Cate Stillman talks soup....
yogahealer.com/soup-cate-sti
llman/


Edited by: ITS_MY_TURN_NOW at: 9/15/2019 (10:54)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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Happy Monday!!! emoticon
If you have any questions, comments or concerns please share!

Gill - emoticon I am so glad you are committed to going through this book with us. I learn so much from you and make more changes every time I go through it. emoticon

Maureen - Welcome! emoticon I am really glad you have joined us. I struggle with overeating and ending screen-time, too. Recognizing when I am full and knowing when to shut down the screens all comes back to paying attention to my body and honoring it, instead of ignoring my senses. I love your anchor statements! emoticon

Dianne - Welcome back. emoticon I am really glad you are here. I think you and I still have things to learn from one another. I understand, very well, trying to do and change too many things at once and getting overwhelmed. That is why I love this book. One habit at a time and you build on it. Not everything will stick the first time through. That is ok. We just keep building. emoticon


Edited by: ITS_MY_TURN_NOW at: 1/7/2019 (08:32)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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Discussion Questions - Part 1

Does Your Life Aggravate Your Body?
Q: On a scale of 1-10 what is your level of commitment to doing this book together for the next 10 weeks? Simply be honest with yourself and others.

10.

How to Have a Body
Q: What struck you personally about the three causes of disease according to Ayurveda?

Prajnaparadha - making negligent choices - The power of this was brought home to me while we were traveling over the holidays. I am gluten free and that is not negotiable but everything else about the way I eat was thrown out the window. It is hard to stick to your food plan when you don't have your kitchen and are not sleeping in your own bed. I have been home for 5 days and I am still feeling the effects of the choices I made while traveling. Letting go of my routines, not enough sleep, too much sugar and processed food have left me swollen and aching and foggy.

Asatmendriyartha samyoga - disrespecting your senses - Learning to listen to my body is an ongoing process for me. I spent most of my adult life living with an undiagnosed autoimmune disease and being told that I was fine and handed antidepressants which I didn't need. So I learned to ignore my body. NOT a good idea. Taking care of me and listening to my body is a priority for me now.

Parinama - living out of rhythm - While we were away, my sleep was out of whack. Going to bed too late but still waking at my normal time of 5:30 left me tired all day. I am working on aligning with the rhythms of nature.

Q: How is "not learning from your past" playing out in your choices right now? Do you have habits that you'd like to shift? If so, what are they?

Not learning from my past? Well I am trying to shift or relearn too many things at once, I think. That hasn't worked for me in the past so I may need to scale back on my plans.

Habits that I would like to shift?
Not recognizing when I am 80% full. I would like to get better at that. I am eating on a 16/8 IF schedule with no snacking, 2 - 3 meals a day. If I don't pay attention and stick to my schedule, I get too hungry and eat too fast and eat too much.

I would also like to automate an exercise and meditation routine.


Crash Course in Habit Evolution
Q:What do you want right now in your lifestyle? Time? Energy? Sleep? Better food? Better daily flow? Get clear on your WHAT and share.

More energy, better sleep, an organized household and daily flow.

Q:What do you want right now? ( Ex: I want more sleep each night so I can feel great every day.)

I want a more organized household and to create a better daily flow.

Q: Which of the habit change strategies is most appealing to you? (Ex: Group support, kaisen, anchor statements, etc.)

Trigger the behavior. I seem to be able to make habits stick when I attach them to something else, like time of day. I have made lots of changes but not everything I want to stick has stuck so I keep trying. I want to automate these habits so I keep going.

Edited by: ITS_MY_TURN_NOW at: 1/7/2019 (09:16)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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Discussion Questions - Part 1 (copy and paste)

Does Your Life Aggravate Your Body?
Q: On a scale of 1-10 what is your level of commitment to doing this book together for the next 10 weeks? Simply be honest with yourself and others.
*I would love to say 10, but it is a solid 8.

How to Have a Body
Q: What struck you personally about the three causes of disease according to Ayurveda?
*I had read it a few months ago, but in reading it again today, I was so struck with it! It all made so much sense. It’s just what I needed to hear now. I have felt so hopeless- that my body was “winning” and in decline and I will never be able to stop the decline. All 3 causes of dis-ease came together for me and all 3 causes apply. Applying what I have learned has not been enough, as I do need to respect myself, and much of how I will do that is through being mindful of my senses and what they are trying to tell me. I will try to tackle it all at once though. I need respectful of over-reaching as well.
The time clock - I understand the wisdom of it. It will be a big one to get going , especially in certain areas where I am way out of whack.

Q: How is "not learning from your past" playing out in your choices right now? Do you have habits that you'd like to shift? If so, what are they?
Okay. I thought I had learned from my past, but obviously not well enough. Perhaps it’s more that old behaviours have not been broken and discarded.There are so many habits that need shifting. I cannot hit them all at once, but need to do the baby steps. As I feel better I will gain momentum, feel better , and do better.First thing for me is to stop and really listen to my body. Be respectful to it, and start to figure out what it is telling me that it needs me to do. Stop feeling that it’s a hopeless battle that I am doomed to lose.

Crash Course in Habit Evolution
Q:What do you want right now in your lifestyle? Time? Energy? Sleep? Better food? Better daily flow? Get clear on your WHAT and share.
Really - all of them!
I think #1 priority though is the daily flow.
During times when I have worked on the body’s flow, dispersing the negative energies, I have felt so much lighter and much more positive and alive.
I was doing it before, back to daily skin brushing and crystal chakra clearing.
I will add other elements once I get these 2 back into my routine.

Q:What do you want right now? ( Ex: I want more sleep each night so I can feel great every day.)
I answered that in previous question. Grin.
Daily skin brushing and crystal chakra clearing for clearing negative vibes in body and spirit energy so I can feel more truly alive and empowered.

Q: Which of the habit change strategies is most appealing to you? (Ex: Group support, kaisen, anchor statements, etc.) I am usually a loner and it surprises me a bit, but I think that group support is something that will benefit me the most at this time.



Dianne , PEI Canada
Atlantic time Zone

BLBlack Panthers
Swing Into Spring 2019
BL Black Panthers Snow More Excuses
Winter 2018-2019
BL Panther Swing Into Spring
Spring 2019
BLPanther Flab-U-Less Summer
Summer 2019
BLC Minion Cadets
Winter 2019
Spring 2019
Summer 2019

Your whole life with all of your knowledge and experiences are part of creating your uniqueness.
Embrace life and know that you are worthy of reaching your dreams.


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This afternoon was a lazy raining day, so I had plenty of time to relax and read.

Discussion Questions - Part 1

Does Your Life Aggravate Your Body?
Q: On a scale of 1-10 what is your level of commitment to doing this book together for the next 10 weeks? Simply be honest with yourself and others.

10 ~ I'm all in and looking forward to expanding my daily habits.

How to Have a Body
Q: What struck you personally about the three causes of disease according to Ayurveda?

Prajnaparadha - Making negligent choices.
Over and over again, I make the mistake of overeating and then dealing with restless sleep and indigestion. Shoot, I did it just last night on healthy roasted veggies. I do know better and it's just crazy that I continue with these actions.

Asatmendriyartha samyoga - Disrespecting your senses.
Another one that I sometimes disregard, mainly because of my inner child. When I get home late from work, I still think I deserve screen-time, hulu, netflix, even when my eyes are half-closed and I clearly need to shut it all down and just sleep.

Parinama - Living out of rhythm.
I'm looking forward to improving this with our 10 Habits.

Q: How is "not learning from your past" playing out in your choices right now? Do you have habits that you'd like to shift? If so, what are they?

1. Not overeating. Overeating causes me to have indigestion all night long, which leads to inadequate sleep, waking up blah in the mornings.

2. Turn off the screens and go to bed early, so I'm rejuvenated for the next day.

Crash Course in Habit Evolution
Q:What do you want right now in your lifestyle? Time? Energy? Sleep? Better food? Better daily flow? Get clear on your WHAT and share.

I want sound restorative sleep and a better daily flow, with no loss of energy until it's time to unwind and sleep.

Q:What do you want right now? ( Ex: I want more sleep each night so I can feel great every day.)

Restful sleep at least 7 hours each night, I want to feel energized upon waking.

Q: Which of the habit change strategies is most appealing to you? (Ex: Group support, kaisen, anchor statements, etc.)

I love that I now have a support group that I can emulate and learn from. In my Spark-world I'm a bit of an anomaly. I also will be repeating my anchor statement and kaisen throughout the day, "Early to bed, early to rise, makes me healthy, wealthy, and wise" and "I am healthy, lean, and strong." They are easy to do, and when they kick in, it will be golden.

Edited by: MJK0430 at: 1/5/2019 (21:07)
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*
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Discussion Questions - Part 1

Does Your Life Aggravate Your Body?
Q: On a scale of 1-10 what is your level of commitment to doing this book together for the next 10 weeks? Simply be honest with yourself and others.

A: 10! I am committed to doing this whole book. Adding to what I learned last time round.

How to Have a Body
Q: What struck you personally about the three causes of disease according to Ayurveda?

A: #1 making careless choices - I think I've got pretty good at learning from my past experiences and the careless choices are fewer and fewer - getting ousted by better habits

#2 disrespecting your senses - yes, I know that I often allow myself to get 'blocked' with too many activities or ideas or plans or thoughts - doing one thing at a time is something I'm working on. I have experienced this 'numbing' when my senses (or my 'head') is overloaded.

#3 living out of rhythm with the cosmic clock - I try my best to live in rythym - going to bed earlier, eating earlier in the evening, waking earlier in the morning, resting after lunch when I can. I am enjoying learning about the seasonal eating, and a seasonal year. I've got more to learn about 'the time of life'.

Q: How is "not learning from your past" playing out in your choices right now? Do you have habits that you'd like to shift? If so, what are they?

A: The habit I'd most like to shift is the attitude of 'manyana' - leaving things for tomorrow, when tomorrow never comes, and all this does is add to my mental overload/'to do list'! I guess you'd call that procrastination! Another trait I'd like to change is having the tendency to see the cup half empty - pessimism about life, the world, the future etc. I'd like to feel, as Cate describes it "more fluid, graceful, fun, and sparky"


Crash Course in Habit Evolution
Q:What do you want right now in your lifestyle? Time? Energy? Sleep? Better food? Better daily flow? Get clear on your WHAT and share.

A: A more fulfilled life

Q:What do you want right now? ( Ex: I want more sleep each night so I can feel great every day.)

A: Create realistic daily plans and complete them. I need to be realistic about how much I can do, then commit to making it happen. From the list, I guess that comes under "a more organized household" and "more time" - although I know it's more about my behaviour than having not enough time! The results I want = A clear purpose to my life (!)

Q: Which of the habit change strategies is most appealing to you? (Ex: Group support, kaisen, anchor statements, etc.)

A: Choice architecture - I have a bullet journal which has helped begin this change, I also follow Fly Lady for the 'baby-steps' approach to home care. I'll get back here with my 10 ideas for action. One thing I have in place, which needs reviewing, is what I call a 'daily plan'. So I have a kind of list of things I want to do in a day - when I can (ie when not at work). It sounds a bit micro-managed, but it has things like - meditate for 10 mins, walk for 30 mins, read for 30 mins with a coffee, eat lunch - I'll share it in a separate post.
emoticon
WHAT: Feel more sparky!
WHY: To motivate me to live life more fully
ANCHOR: I am finding new meaning
emoticon

Edited by: SWEETENUFGILL at: 1/12/2019 (02:08)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
12/30/18 8:29 P

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emoticon Assignment Part 1
Orientation and a Crash Course in Habit Evolution
Read to page 35
Download the free workbook:
s3.amazonaws.com/body-thrive/Book/Bo
dy
+Thrive++-+The+Workbook.pdf

Look over page 1-4 of the workbook. Fill in page 4 – Your What, Your Why and Your Anchor

Download free bookclub guide: bodythrive.com/wp-content/uploads/20
16
/01/BookClubGuide.pdf



emoticon Discussion Questions - Part 1 (copy and paste)

Does Your Life Aggravate Your Body?
Q: On a scale of 1-10 what is your level of commitment to doing this book together for the next 10 weeks? Simply be honest with yourself and others.


How to Have a Body
Q: What struck you personally about the three causes of disease according to Ayurveda?

Q: How is "not learning from your past" playing out in your choices right now? Do you have habits that you'd like to shift? If so, what are they?


Crash Course in Habit Evolution
Q:What do you want right now in your lifestyle? Time? Energy? Sleep? Better food? Better daily flow? Get clear on your WHAT and share.

Q:What do you want right now? ( Ex: I want more sleep each night so I can feel great every day.)

Q: Which of the habit change strategies is most appealing to you? (Ex: Group support, kaisen, anchor statements, etc.)



Edited by: ITS_MY_TURN_NOW at: 1/7/2019 (06:55)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,372
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Our first book club selection of 2019 will be Body Thrive by Cate Stillman.
bodythrive.com/

Ms. Stillman has a free workbook available to book club members.
bodythrive.com/free/

If you would like to know more about Cate Stillman before you jump in, she has another website with numerous resources as well as links to videos and podcasts here:
yogahealer.com/


We will be working our way through this book over the next 12 weeks. This book is about incorporating Ayurvedic practices into your life by making them habits. She has laid out 10 practices/habits and how to go about making them a part of your life. She also addresses the behavioral science behind making changes in your life and habits. Ms. Stillman makes the ancient practices of Ayurveda accessible to those of us that are new to Ayurveda.

Each week I will post the book club assignment and questions as well as any resources I find helpful. Feel free to jump in at any time and add your voice to this discussion. If you come across any resources that you find useful please share. I can't wait to get started! I hope you will join me.



Edited by: ITS_MY_TURN_NOW at: 9/7/2019 (09:11)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


 Pounds lost: 12.4 
0
16.25
32.5
48.75
65
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