Captain’s Log 080219
Good afternoon Stars! It seems like just yesterday when I wrote to you about the end of week 3 and now, we are ending week 4. Time just flies by quicker and quicker these days.
Our final numbers for week 3 were…
Team exercise: 12,433 minutes with 31 of our members participating. This averages to 57 minutes per day per member.
Team 20-minute meal: 1810 which was 83% compliance.
Team tracking: 1820 which was also 83%
Week 3 weight loss: 12.9 pounds
Our overall weight loss to date: 72 pounds.
Special days this coming week are…
August 5th – Qtealady’s birthday! Happy Birhday!
August 9th – Deegirl50 Spark-versary!
REMEMBER: Today (Friday) is the last day to record your exercise and LTGL for the week. Also tomorrow (Saturday) is our weigh in day. Weights must be posted by 11:59 PM your time.
Week 4 we landed in the Canadian Rockies on Wednesday July 31st at 8:08 pm with Barbie176 bringing us in for a smooth landing.
This week we will be heading to Cairo, Egypt. Cairo, Egypt’s sprawling capital, is set on the Nile River. At its heart is Tahrir Square and the vast Egyptian Museum, a trove of antiquities including royal mummies and gilded King Tutankhamun artifacts. Nearby, Giza is the site of the iconic pyramids and Great Sphinx, dating to the 26th century BC.
Out LTGL this week is Healthy Snack and Sleeping. This Challenge is not to encourage you to snack if you are not already a snacker; but if you do snack, choose a healthy snack, 200 calories or less. Regardless of the number of times a day you snack, the limit to record here is ONE healthy snack. The goal is for the snacker to eat a healthy snack.
We will also continue concentrating on Sleep this week.
Our Stardust Mini Challenge for week 5 is…
Saturday Mindful senses in Nature
Sunday Share a quote in the Galaxy Room that inspires you
Monday Try a new exercise today for 10 minutes
Tuesday Do 2 things today that you know will make someone else happy. It can be for the same person or 2 different people.
Wednesday Try yoga or Tai Chi today for at least 10 minutes
Thursday Write 3 positive messages to yourself and leave them where you will see them regularly
Friday Set your dinner table for a fancy dinner party for yourself tonight and enjoy a new healthy recipe
Our mindful exercise is Mindfulness of senses in nature.
As you walk or sit in nature, begin to notice your surroundings as a whole, noticing also how you feel in these surroundings. Notice that you’re not alone—you’re a part of the rhythm and pace of nature.
1. Bring your attention slowly to what you see. Notice the colors: the rich browns of the earth, the greens of the trees, or the blues of the sky or water. Are the colors bright or muted? Notice which ones draw your attention. Notice light and shadows, shapes and textures. Which surfaces are smooth, and which are uneven? Which are shiny, and which are dull? Which have sharp angles, and which are rounded? Just notice everything that you see. Now pay particular attention to one object—perhaps a tree or a flower— and notice its color, shape, and texture.
2. Focus on what you hear. Perhaps you hear the chirping of birds, the sound of the wind, or a babbling brook. Notice the sounds your feet make as they crunch on the gravel or sink into the earth. Do you hear people’s voices? Do you hear a dog barking? Notice the pitch and rhythm of the sounds. Which ones draw you in? Notice how the sounds emerge and then fade away—try to notice the silence between the sounds. Now pick one of these sounds to focus on. Notice its tone, pitch, and rhythm. Notice whether it stays the same or changes.
3. Notice what you smell. The smells around you may be sweet or spicy, earthy or fresh, faint or intense. Now pick just one smell to focus on—perhaps the breeze, the earth, or the flowers—and notice everything you can about it.
4. Notice what you feel. Notice the temperature of the air. Notice the feeling of the sun or the fresh breeze on your skin. Notice whether the air is moving fast or slow. Notice the feeling of the ground beneath your feet.
5. Notice how you feel inside your body. What’s it like inside your chest, your back, and your belly? Do you feel any more spacious and calmer than when you began this practice? Do you feel any part of you letting go of tension?
6. Notice how your feet feel as you walk. Try to slow the pace of your walking so that you notice each step: Right foot up, moving forward, and then down. Left foot up, moving forward, and then down…
Thought for the day…
Always end the day
With a positive thought.
No matter how hard
things were, tomorrow’s
a fresh opportunity
to make it better.