Skip to main content

Day 77: Eclipse Workouts, Gardening Anticipation, and Nourishing Choices

An image of a woman in athletic wear facing forward, using resistance bands in a well-equipped home gym. She is not looking at the large window behind her, through which a solar eclipse is visible, showcasing the dark silhouette of the moon against the fiery corona of the sun. The room is lit by the unique, ethereal glow of the eclipse, highlighting her focused determination as she engages in her workout, emphasizing her strength and engagement with the exercise equipment.

Today, as North America prepared for the eclipse, I chose a different path, focusing on my fitness routine in the safety of my home gym. With the arrival of my new resistance bands, equipped with their own handles, my workout felt more efficient and focused, especially during the x-walk exercise. This gear upgrade, along with my workout gloves, has significantly enhanced my training experience.

The morning also brought a delightful discovery in our yard—a cluster of vibrant purple Dutch crocus flowers, signaling that it's time to plan for this year's gardening endeavors. After a year's hiatus, I'm eager to dive back into outdoor gardening, excited for the growth and beauty it brings.

a cluster of vibrant purple Dutch crocus flowers


Group Recipe Shares

Today there were a couple of yummy looking recipe shares and I wanted to post them here for future reference.

Marinated Peanut Tempeh

I haven't tried tempeh yet, but the photos they shared look amazing from the person that added them to the Facebook group today so definitely want to try them.

Recipe from the Minimalist Baker site

Easy Three Bean Salad

I'm not a huge fan of beans, we didn't have them growing up so I never developed a taste for them, but I am open to trying more recipes that use them.

Recipe from the Minimalist Baker site

Today's Nutritional Insight: The Food Spectrum

Today's lesson introduced an invaluable perspective on food, emphasizing that all foods lie on a spectrum from more to less nourishing. Recognizing the characteristics of foods at both ends of this spectrum reshapes how I view my dietary choices. Foods that nourish and satisfy without overindulgence are contrasted against those that are hard to stop eating and offer little nutritional value. This understanding is crucial for making informed choices, especially in situations where my control over meal options is limited.

Implementing Smarter Choices

Adapting my habits to navigate the less nourishing end of the food spectrum has been a journey of moderation and conscious decision-making. By opting for smaller portions when I am out at a restaurant or going through a drive thru, and limiting the availability of tempting but less nourishing snacks like Doritos, I've found a balance that allows for enjoyment without overindulgence.

The checklist of questions provided in today's lesson serves as a practical guide for evaluating food choices, particularly in social settings or when dining out. This framework encourages a mindful approach to eating, focusing on nourishment and the physical effects of food on my body. Based on these questions I came up with a similar list.

10 Questions to ask yourself when making food choices

1. What is the preparation process for this food? 
2. What ingredients does this food contain or lack?
3. Am I familiar with all the components listed in this food?
4. In what ways does consuming this food impact my physical well-being?
5. Does this food contribute positively to my nourishment and overall health?
6. How could I slightly modify this choice to enhance its nutritional value?
7. Are there healthier alternatives to this food that I could consider?
8. Given my current situation, is this the healthiest choice available to me?
9. How does this food choice influence my mood and emotional state before and after eating it?
10. Do I associate this food with positive or negative feelings, and how might that affect my eating habits?

Workout Routine: Embracing Consistency and Movement

Returning to the first set of workouts of this phase, I'm reminded of the program's structured approach to fitness. The incorporation of walking, both on the treadmill and with my dog, underscores the importance of consistent, purposeful movement. These workouts, adaptable and scalable through the use of different band strengths, are a testament to the program's flexibility and my growing commitment to physical health.

New Resistance Bands

After breaking two bands and starting to tear a third, I ordered a new set of resistance bands that are not as thin/wide to try. There are so many choices of bands out there and the two sets I have here are great or some of the exercises but the x-band walk was too much for them. I didn't realize that they came with handles and combined with my workout gloves helped to keep a strong hold on them during all of the exercises today and I was able to focus on my form instead of worrying about them fraying or snapping.

Reflections on a Day of Growth and Mindfulness

Day 77 has been a blend of personal achievements, new learnings, and reaffirmation of my commitment to a healthier lifestyle. From the joy of discovering the first signs of spring in my yard to embracing the nutritional wisdom offered by the program, each moment has contributed to my journey toward well-being. As I continue to navigate this path, the lessons learned and the habits formed—bolstered by the supportive community and expert guidance of the program's coaches—remain invaluable allies in my pursuit of health and happiness.

Labels:

Comments

Post a Comment

Popular posts from this blog

Day 24: Valentine's Reflections and Embracing Every Moment

Welcome back, followers of well-being! A Surprising Lesson on Binge Eating Valentine's Day brought with it an unexpected lesson from the program, focusing on the concept of binge eating. The lesson didn't delve into definitions but rather suggested an intriguing approach: if binge eating occurs, do it slowly and without any guilt. For those who don't experience binge eating, the guidance was to maintain the practice of eating slowly throughout the day. This perspective offers a unique lens on mindfulness and self-compassion, encouraging us to be present and intentional with our eating habits, regardless of the situation. The Continual Growth Through Meditation Today's workout seamlessly blended meditation with walking, a combination that has become a cherished part of my routine. The guided meditations, each building upon the last one, have become a source of solace and anticipation. Their evolving nature keeps me engaged and hopeful that they'll remain a cornerston...
Post a Comment
Read more

Day 27: Braving the Cold and Envisioning the Future

A Chilly Start to the Day Today's active recovery day took us back to the familiar yet frosty surroundings of the lake, with temperatures dipping to -15°C. Despite bundling up, the biting wind made our 20-minute walk more challenging than usual. The vast openness of the lake's paths and parks, usually a source of tranquility, today amplified the cold. To compensate for the lack of zone minutes on my Fibtbit, I added a 25-minute rowing session on my Bowflex Revolution in the afternoon, following a snow shoveling session under the watchful eye of my dog. Our day concluded with another walk after dinner, maintaining our routine despite the cold. Active recovery decoded and why you need it. Looking Ahead: The Maintenance Phase Today's lesson shifted our focus to the future, specifically the maintenance phase post-program. It outlined the gradual build-up of habits that will eventually become second nature, requiring no conscious effort to maintain. The lesson encouraged us to e...
Post a Comment
Read more

Day 5 of Precision Nutrition Coaching: Transforming Desires into Actions

Welcome back, to all my readers! Today marked the fifth day of my journey with the Precision Nutrition (PN) Coaching program and like each day before, it was truly educational. The central theme of today's lesson was about transforming our "I don't wants" into "I do wants," a powerful shift in mindset that propels us from passive wishing to active doing. Flipping the Script: From "Don't" to "Do" It's easy to get caught in the trap of saying things like, "I don't want to be out of shape." However, this approach is often unproductive. Today's lesson taught me to reframe these thoughts into positive affirmations. Instead of focusing on what I don't want, I'm learning to focus on what I do want, like being in better shape. This simple flip in wording makes a significant difference in how I approach my goals. Vision Boards and Letters to the Future The course also introduced some creative tools to visualize an...
Post a Comment
Read more