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Day 95: Insights, Adjustments, and Gardening Success

An appetizing chicken Caesar salad presented in a white bowl on a rustic wooden table. The salad includes fresh romaine lettuce generously coated with creamy Caesar dressing, topped with grilled chicken slices, crunchy golden croutons, and a sprinkle of grated Parmesan cheese. A silver fork rests beside the bowl, and the scene is illuminated by soft, natural light that highlights the fresh ingredients and their textures.

Hello again! As we wrap up another week, today was packed with learning and activities—a double dose of insights from our program coaches and a fresh workout routine.

Unpacking the Lessons

Today's lesson encouraged us to review our body signal tracking data from yesterday and engage in self-coaching. Analyzing my own data was enlightening; it highlighted how significantly lack of sleep and pain from my PCOS/period affects my energy and mood throughout the day. Despite having a nap, I realized that doesn't fully counteract the tiredness from disrupted sleep.

If I were to advise a "client" (myself in this case), I’d commend the efforts to maintain slow eating, regular hydration, and exercise even during these rough patches and remind them that PCOS is rough and periods don't last forever.

Workout Progress and Gardening Gains

I tackled the third new workout routine of the second phase today, continuing with bodyweight exercises and resistance bands. There’s something incredibly satisfying in these routines, feeling the resistance and knowing each movement contributes to my strength and wellness. I really appreciate how they are slowly introducing new exercises while keeping some of the ones from the last phase as well. It feels like a nice progression that I am able to complete which is most important to me, the routine of set exercise time.

Post-workout, I transferred the rest of my pepper plants, which I started from seeds that I pulled from some store mini and regular sweet peppers, into their pots. With the temperatures staying above 10°C and rain on the forecast, they are perfectly set up for growth outside and I moved all of my other plants outside as well from the greenhouse. Watching my garden come to life feels much like tracking my personal growth through this program—nurtured, planned, and thriving.

Muzzle Training and Leash Manners

Muzzle training for my dog is progressing. She’s still attempting to take it off when the treats end, but she's getting more comfortable with it each day. It’s a recommendation from the hospital that we are taking her to for her upcoming spay appointment, and I want her as relaxed as possible with it. I do see other dogs walking around with them, without issue, so I know it is possible, it just feels like there is a timeline here which is adding to the pressure of this training. She is doing so great with her leash manners when she sees other dogs lately. Even in the house she is barking a lot less at the windows. 

Nutritional Tracking

Our coaches introduced a daily food tracking sheet today to help monitor our eating habits more closely over the weekend in preparation for next week's new habit of building a PN friendly plate. While tracking food has been a bit triggering for me due to past experiences with restrictive diets and diet clinics, I'm approaching it with an open mind, viewing it as just another piece of data to better understand my nutritional needs. It is optional to use, but I like how it isn't focused on what the foods are, just using our hands to measure and check off a circle on the page. What is missing off the sheet is water/hydration tracking - I wonder if that is because we haven't covered that habit yet or if it is even a habit? This program always keeps me guessing.

Culinary Adventures and Looking Ahead

They also shared a homemade hummus recipe, which I’m excited to try. It’s great to see such personalized support in our nutritional journey. We ordered in from Swiss Chalet for dinner - I chose a chicken Caesar salad because I really felt like having something cold but comforting. Funny how that flavour profile is comforting to me, but I am trying to be honest with myself and what I want to eat and this one is one of my fallback meals from when I was a teenager. I don't always like the Ceasar dressing that some restaurants have but I know they use my favorite one - Renee's, yum.

Next week’s focus will be on planning PN-friendly meals, and I believe the tracking sheet will be instrumental in helping us make informed choices, especially when dining out. This one doesn't have us list each food, it is has things like protein, veggies, smart carbs, fats and little circles to check off for the day.

The Best Hummus Recipe from Cookies and Kate 

As I reflect on today’s lessons and activities, I’m reminded of the power of informed adjustments and personal coaching, even if it’s self-directed. Here’s to another day of growth, learning, and gardening! Let’s carry these insights into the weekend and beyond. Thanks for joining me on this journey, and I look forward to sharing more with you all soon!

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Location: Canada

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