This week's challenge is to be an active participant in your life and live in the moment every day. So what does this mean?
Basically, there are two ways to live your life: consciously and unconsciously. Conscious living means choosing the experiences you get involved with and taking responsibility for the decisions you make. Living unconsciously means letting your circumstances dictate your life and taking little to no ownership over whatever life brings your way. It ultimately comes down to whether YOU own YOUR life or if your LIFE owns YOU.
To live consciously, you have to put yourself in the driver's seat. YOU make things happen; you are more mindful and focused, which allows you to get more done. It also means living more in present, and not dwelling on the past or obsessing about the future. Ultimately, this translates into a more positive feelings and thoughts because of our day-to-day negative comes from thinking about past disappointments and regrets or worrying about the future.
I am so guilty of this. If I am honest with myself, I would say that I spend over half of my day unconsciously living. I often think about the past and ESPECIALLY worry about the future. There are times when I lay in bed at night and can't really remember what I did that day because I was too busy thinking ahead or regressing back.
I'm going to try to focus this week on actively living in the moment. I'm going to really focus on playing with my son, instead of thinking ahead to what I'm going to cook for dinner or what I have to get done while he's napping. When I find myself doing those thing, I'm going to think back to the challenge for week 12 : take a deep breath. This will help me hit the "restart" button and try again. I know this week will DEFINITELY be a challenge for me, but I'm up for it.
Good luck, everyone!
28 October 2012
21 October 2012
52-Week Challenge: Week Forty-Three
Wow. I just realized that we are in the home-stretch of this 52-week challenge thing. Less than ten weeks! It seems unbelievable. And I'm sure I've lost most (if not all) of my co-challengers along the way. But no matter--I've been keeping up with it, and that was the goal all along. Now, I'm not saying I'm still doing EVERYTHING, but I'm still doing my fair share of things. Enough that I can say I've honestly "changed" this year. Makes me excited to see what these last few weeks have in store. So without further ado, onto this week's challenge.
This week, we are to "practice mindful eating." Basically, mindful eating means being in a higher state of mental awareness around your eating patterns. What kind of emotions lead to or come from eating? Figuring this out can give the power to control your relationship with food, which can lead to an improved health, body image, and self-esteem.
The book outlines some tips on healthy eating, but I don't really feel like it's anything new or earth-shattering, i.e. nothing we haven't seen before in previous week's challenges. So I'm not going to post any of it. This week, just focus on your emotional state before, during, and after meals. Doing so can help you determine why you eat (are you doing it because you're really hungry or just because you're sad/mad/angry)? How do you feel while you eat? If you're happier when you're eating than any other time, then you've got a problem. Likewise, if you feel guilty or shameful while you eat, you have a problem. Eating only when hungry and making healthy food choices can help alleviate these problems.
Good luck!
This week, we are to "practice mindful eating." Basically, mindful eating means being in a higher state of mental awareness around your eating patterns. What kind of emotions lead to or come from eating? Figuring this out can give the power to control your relationship with food, which can lead to an improved health, body image, and self-esteem.
The book outlines some tips on healthy eating, but I don't really feel like it's anything new or earth-shattering, i.e. nothing we haven't seen before in previous week's challenges. So I'm not going to post any of it. This week, just focus on your emotional state before, during, and after meals. Doing so can help you determine why you eat (are you doing it because you're really hungry or just because you're sad/mad/angry)? How do you feel while you eat? If you're happier when you're eating than any other time, then you've got a problem. Likewise, if you feel guilty or shameful while you eat, you have a problem. Eating only when hungry and making healthy food choices can help alleviate these problems.
Good luck!
14 October 2012
52-Week Challenge: Week Forty-Two
This week's challenge is called 'Strengthen Your Core.' Do a minimum of 10 minutes of core exercises three days a week.
First things first: what is your core? Quite simply, it's the "trunk" of your body. It's attached to your legs and arms and includes your abdominals and your lower-back muscles.
Your body relies on your core for every single move it makes. It's vital to your ability to walk, stand, lift, and do just about anything you command your body to do. Its what enables you to bend over without falling, as well as jump and land on both feet. A strong core is essential to stabilize your body and keep it in balance.
There are literally hundreds of exercises that you can do to strengthen your core. Here are just two basic ones to get you started:
1. The Basic Crunch: I think most people now how to do a basic crunch? Yes?
2. Bridge (or Plank): Begin on your hands and knees. Place your forearms on the floor so that your elbows are directly below your shoulders. Straighten your legs behind you so that only the balls of your feet are in contact with the floor. Keep your body in a straight line and hold for 30 to 60 seconds.
Good luck!
First things first: what is your core? Quite simply, it's the "trunk" of your body. It's attached to your legs and arms and includes your abdominals and your lower-back muscles.
Your body relies on your core for every single move it makes. It's vital to your ability to walk, stand, lift, and do just about anything you command your body to do. Its what enables you to bend over without falling, as well as jump and land on both feet. A strong core is essential to stabilize your body and keep it in balance.
There are literally hundreds of exercises that you can do to strengthen your core. Here are just two basic ones to get you started:
1. The Basic Crunch: I think most people now how to do a basic crunch? Yes?
2. Bridge (or Plank): Begin on your hands and knees. Place your forearms on the floor so that your elbows are directly below your shoulders. Straighten your legs behind you so that only the balls of your feet are in contact with the floor. Keep your body in a straight line and hold for 30 to 60 seconds.
Good luck!
13 October 2012
Can I Keep the Presents and Still Say I'm 29?
I always saw 30 as the mark in which you left youth behind and magically turned into an adult. So, I guess despite the fact that I've been married for 5 years and have a 14 month-old kid, I only officially became an adult today. I know, I know. It doesn't make any sense. It's all in my head. But it's still a THING to me. And, although I didn't completely freak out, I do have to admit that I was a little sad to say good-bye to my 20s. My 20s were awesome. I became independent, made some amazing friends, traveled the world, married my best friend, and became a mom. I thank God for my first 30 years and can only pray that my next 30 are HALF as good.
Anyways, my husband is on the night shift so he spent my 30th birthday sleeping. Bummer? Of course. But it didn't mean my day had to be a total wash-out. As some of you may know, I'm not a huge fan of people, in general. Today was absolutely beautiful so I knew that most of the city would be spending the day outdoors: Red Rock Canyon, Tule Springs, Mt. Charleston. So, I decided to do the opposite. Matty and I would spend the day inside, visiting the Las Vegas Natural History Museum. Turns out, it was an awesome choice. No crowd and TONS of things to do.
One of our favorite rooms was the marine life room. Lots of live displays, including a tank of sharks and sting-rays.
So much to see and touch and explore!
One of my favorite aspects was that many of the aquariums were down on Matty's level. He didn't mind when I picked him up and showed him the fish, but it was nothing compared to the fish he could see himself.
Sharks! I wanted to get a picture of Matty next to the teeth, but he wouldn't get close enough. Smart kid.
Next, it was off to ancient Egypt. I love this kind of stuff, but Matty was bored so I didn't get a chance to take many pictures.
This was the coolest part: a REAL mummy with an x-ray scanner over the case so you could "see" through the bandages.
I fully believe that Matty's version of heaven would look something like this:
The kid LOVES dinosaurs. I worried that he would be scared because they actually roar (including the HUGE T-Rex) but nope. He actually kept pushing the button to make it roar over and over again.
We spent an hour just walking around this room. It filled my heart with so much joy to see him exploring.
The museum also a "junior scientist" room where kids could explore in a more "child-friendly" way. Matty's favorite part? Digging for "fossils." We had such a blast, in fact, that I forgot to take a picture. :( He thought this submarine was kinda cool, but not cool enough to in to.
Too short to fit into the 'Nemo' aquarium. Sorry, kiddo.
Next on our trek around the globe: Africa. Is it bad that all I could think of was Ace Venture: "Little hot in these rhinos."
Too violent for a one year-old? Nahhh. He even pushed a button to make the lions roar . . . over . . . and over . . . and over.
Severed animal heads? Sure, why not?
Looking back, I can't really remember how I spent my 20th birthday. I'm sure it involved heavy drinking of some sort. Today was definitely much different. No alcohol in sight. No dancing with boys or giggling with girlfriends. Instead, I spent the day exploring the world through the eyes of my son. And if today is any indication of how my next 30 years are going to be, I say bring 'em on.
07 October 2012
52-Week Challenge: Week Forty-One
Beans, beans, the magical fruit
The more you eat, the more you toot.
The more you toot, the better you feel.
So let's have beans for every meal!
Am I the only one who remembers that song? I sure hope not because this week's challenge is all about beans! Try to have a minimum of three cups of beans a week or 1/2 cup a day.
Despite the number they often do on our intestinal system, beans are actually super good for you. They are a great source of protein without the fat that usually accompanies other protein sources like meat. They are also high in fiber (hence the toots) and loaded with vitamins and minerals, such as vitamin B (which helps promote healthy brain function and healthy skin), calcium (for healthy bones and teeth), and potassium (which reduces the risk of high blood pressure and stroke). They are also great for weight loss and stabilizing blood sugar by helping your body release a hormone called leptin, which decreases your appetite while also raising your metabolism.
A few tips for success this week:
1. Start Slow. If you're not a big bean eater, save yourself (and those around you) the pain of suffering through your . . . *hem* over-functioning digestive system. Add only about a quarter of a cup of beans to your day on days one and two, slowly increasing to a third of a cup on days three and four, and move up to a half a cup a day.
2. Clean Canned Beans. Canned beans are super convenient, but also usually loaded with sodium. Rinse and drain them before use to remove some of this sodium.
3. Easy Additions: Beans are easily added to many dishes including salads, soups, chili, dips, salsa, rice, pasta, and of course, bean salads. Get creative and experiment to see what you like and what you don't.
Happy tooting . . . er, I mean, eating! :)
30 September 2012
52-Week Challenge: Week Forty
This week's challenge is a bit broad and vague, like the one we had a few weeks back that encouraged us to "have healthy relationships." Umm. . . okay. So, I'll try to explain to the best of my ability what I think the author really means by this week's change, entitled "Be a Great Communicator."
Effective communication is necessary in every single relationship you ever participate in. Period. Being able to clearly and calmly express your feelings and thoughts while allowing others to do the same enables you to bridge gaps and gives you the power to deal with people from all different backgrounds and perspectives. So this week, the challenge is to practice effective communication in all your daily interactions.
Easier said than done, but here a few tips to get you started:
1. Practice Active Listening. If you do nothing else this week, practice this skill. Actively listening does more to make other feel important and respected than anything else you can do. It also makes YOUR communication more effective if you know what the other person is thinking, feeling, and saying. So what is active listening? FOCUS on what the other person is saying instead of planning what you are going to say next. Don't interrupt. Pay attention to body language, which can often say more than words ever can. Ask questions. It's cliche', but so true: "listening" is so much more than "hearing."
2. Keep Attitudes in Check. This goes for both talking AND listening. Belittling and criticizing does nothing to improve relationships and only serves to prove your importance over the other person's. In addition, sighing, eye-rolling, and "fake listening" are barriers to real, honest, communication.
3. Be Clear, Be Brief. People who drone on and on about a particular topic (and especially themselves) often lose their audience and send a message that he or she is more important than the other person. Make an effort to be clear and concise, ensuring you give the other person equal opportunity to share his or her opinions and thoughts.
Again, this week's challenge is a bit broad and vague, but try to at least take these few steps as a starting to point to improve your daily communication. Good luck!
Effective communication is necessary in every single relationship you ever participate in. Period. Being able to clearly and calmly express your feelings and thoughts while allowing others to do the same enables you to bridge gaps and gives you the power to deal with people from all different backgrounds and perspectives. So this week, the challenge is to practice effective communication in all your daily interactions.
Easier said than done, but here a few tips to get you started:
1. Practice Active Listening. If you do nothing else this week, practice this skill. Actively listening does more to make other feel important and respected than anything else you can do. It also makes YOUR communication more effective if you know what the other person is thinking, feeling, and saying. So what is active listening? FOCUS on what the other person is saying instead of planning what you are going to say next. Don't interrupt. Pay attention to body language, which can often say more than words ever can. Ask questions. It's cliche', but so true: "listening" is so much more than "hearing."
2. Keep Attitudes in Check. This goes for both talking AND listening. Belittling and criticizing does nothing to improve relationships and only serves to prove your importance over the other person's. In addition, sighing, eye-rolling, and "fake listening" are barriers to real, honest, communication.
3. Be Clear, Be Brief. People who drone on and on about a particular topic (and especially themselves) often lose their audience and send a message that he or she is more important than the other person. Make an effort to be clear and concise, ensuring you give the other person equal opportunity to share his or her opinions and thoughts.
Again, this week's challenge is a bit broad and vague, but try to at least take these few steps as a starting to point to improve your daily communication. Good luck!
23 September 2012
52-Week Challenge: Week Thirty-Nine
Ohhh, I love this week's challenge. I seriously think I would be highly successful in a career as a professional organizer. I LOVE to de-clutter and organize. It's almost an obsession. So, if you don't want to do this week's challenge, call me. I'd love to do it for you. :)
This week's challenge is to de-clutter, simplify, and organize your home. *Yay!*
I will be the first to admit that, like most people, over time, I seem to accumulate a lot of stuff --natch-- junk. Some stuff I just don't use anymore, some stuff is out-dated, some stuff is broken, and some stuff I don't know why I bought in the first place. However, unlike most people, I do not have a problem getting rid of it. I religiously go through my clothes at the end of each season and, if I haven't worn it that year, it gets donated. I periodically (i.e. once every few months) go through other things in the house as well. If it's broken, it gets thrown in the trash. If it's outdated or simply un-used, it gets donated. If I just don't need it anymore, it usually gets passed on to a friend. I love the feeling of de-junking my house.
BUT--I know a lot of people that are like my husband. When confronted with making the decision to keep or not to keep, it always seems easier to just keep it. An old Playstation (2, mind you, not even 3), a de-humidifier (we live in the desert), or--most recently--a broken coffee maker; it doesn't matter what it is, he seems physically unable to part with it. It almost makes me claustrophobic and, without a doubt, causes me stress.
Perhaps that's why I'm so excited about this week's challenge. I have excuse to get rid of that stuff.
Basically, the things in your home can be boiled down to three categories: 1) things you need, 2) things you like, and 3) clutter. Focus this week on getting rid of things in that third group. Here's a gameplan for doing this:
1. Obviously, you should keep anything of value. Really sit down and try to determine is something has functional value (makes life easier and is necessary for everyday living), historical value (has an attachment to your personal or family history), personal value (something important to you for your own VALID reasons), or aesthetic value (creates beauty or is aesthetically pleasing). If an item doesn't provide any of these four values, toss it or give it away.
2. Create a plan. Maybe your entire house is cluttered. Maybe it's only one area. Whatever the case, figure out an area to focus on, and get started. In line with this is FINISH WHAT YOU START. Don't half-ass de-clutter. It will only make your house more un-organized.
3. Get the big things out of the way first. Furniture, appliances, electronics--many of these things can be sold or donated. Get rid of them first, and then you'll have more room to work.
4. Sort. I find it's easiest to sort things into piles: keep, toss, donate. This allows you to cut through all the clutter quickly and then focus on organizing the things you're keeping, throwing away the stuff you're not, and finding homes for the things you're giving away.
Best of luck!
This week's challenge is to de-clutter, simplify, and organize your home. *Yay!*
I will be the first to admit that, like most people, over time, I seem to accumulate a lot of stuff --natch-- junk. Some stuff I just don't use anymore, some stuff is out-dated, some stuff is broken, and some stuff I don't know why I bought in the first place. However, unlike most people, I do not have a problem getting rid of it. I religiously go through my clothes at the end of each season and, if I haven't worn it that year, it gets donated. I periodically (i.e. once every few months) go through other things in the house as well. If it's broken, it gets thrown in the trash. If it's outdated or simply un-used, it gets donated. If I just don't need it anymore, it usually gets passed on to a friend. I love the feeling of de-junking my house.
BUT--I know a lot of people that are like my husband. When confronted with making the decision to keep or not to keep, it always seems easier to just keep it. An old Playstation (2, mind you, not even 3), a de-humidifier (we live in the desert), or--most recently--a broken coffee maker; it doesn't matter what it is, he seems physically unable to part with it. It almost makes me claustrophobic and, without a doubt, causes me stress.
Perhaps that's why I'm so excited about this week's challenge. I have excuse to get rid of that stuff.
Basically, the things in your home can be boiled down to three categories: 1) things you need, 2) things you like, and 3) clutter. Focus this week on getting rid of things in that third group. Here's a gameplan for doing this:
1. Obviously, you should keep anything of value. Really sit down and try to determine is something has functional value (makes life easier and is necessary for everyday living), historical value (has an attachment to your personal or family history), personal value (something important to you for your own VALID reasons), or aesthetic value (creates beauty or is aesthetically pleasing). If an item doesn't provide any of these four values, toss it or give it away.
2. Create a plan. Maybe your entire house is cluttered. Maybe it's only one area. Whatever the case, figure out an area to focus on, and get started. In line with this is FINISH WHAT YOU START. Don't half-ass de-clutter. It will only make your house more un-organized.
3. Get the big things out of the way first. Furniture, appliances, electronics--many of these things can be sold or donated. Get rid of them first, and then you'll have more room to work.
4. Sort. I find it's easiest to sort things into piles: keep, toss, donate. This allows you to cut through all the clutter quickly and then focus on organizing the things you're keeping, throwing away the stuff you're not, and finding homes for the things you're giving away.
Best of luck!
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