Self Care Sunday - Month End Reflection

Welcome back to another Sunday. I hope your week has gone well and you were able to take some time to yourself. 

Since we are only a couple of days away from a new month starting, this Self Care Sunday is about reflection and intention. 

In the yoga room we talk about noticing what happens in postures, be it what we physically feel in our bodies or what starts to happen in our minds as we move (or slow down).We may not be able to change these things when we first notice them, but as soon as we are aware then we can start the work. If we never take the time to reflect, how are to to become aware and start the work of change?

So let's sit down this week, or next few days before the new month starts and think about how it went. Reflecting on what has made us proud and what needs work. Setting intentions for what we wish for ourselves. 

Some suggestions to help you with this reflection:

  • Turn off your phone (starting to see my theme for these self care Sundays?)
  • Find a space you can be alone in the quiet. See my Self Care Sunday A Simple Bath for tips on finding this time and place alone. 
  • Bring a pen and paper.
  • Bring along music, candles or a glass of wine. Whatever helps you relax a little into the space.

Then we start to ask ourselves these questions

  1. What am I grateful for this month?
  2. What am I proud of?
  3. What is something I would do differently?
  4. What do I want to let go of?
  5. What do I want to add into my life?

This of course seems more simple then it really is. Trying to not get caught up on things that didn't go so well or planning to much on how our next month will go. As we ask these questions starting to pay attention to how we feel physically, mentally and emotionally about each question.  

For example, what am I proud of? Maybe you are proud you have started Self Care Sunday practices. You may feel pride, a sense of calm, the body relaxed and chest puffed out and open. 

Moving through these questions again without lingering too long on the sensations to dwell. If it help you can even set a time for 2 or 5 minutes once you ask yourself a question to come back to the next one. 

After we've spent some time reflecting, moving on to our intentions for the month. This isn't our goal planning. This is our intentions for how we want to be. "I want to move through my days with ease and peace", "I wish to find the positive in situations.". From there later on (another day) you can set goals to achieve these intentions, but for now we are just putting out there what we truly desire from life. 

Once we have sorted through our thoughts a little, taking a few moments to write down any thoughts or feelings. Journaling if that's something you do. This writing is whatever you feel you need to write down. Whether it is some goals or just how you feel. 

I highly recommend ending this with a yoga practice (youtubing is a wonder!) or a bath or anything else that makes you feel relaxes and at ease. 

I'd love to hear what some of your intentions are for the month. Share below or on the Facebook Page .

 

Love, 

Jen

The Red Dress

In four months I will celebrate my 30th birthday. Not turning 29 for a second time, but fully embrace 30. Guns a blazing. Bicep guns that is.

Match 1st I started cutting calories for a 4 month process of shedding the "extra" I added this winter to see the muscles I've built underneath. Yep summer is less then 4 months away people! Let's get moving and shaking on those short shorts legs and sleeveless shirts.

I'm a very goal oriented person. If I have a goal, I will achieve it. So I set the goal of this beautiful red dress for my 30th birthday. I happened to be in a store looking for new boots and came to pass this dress. I stopped and just had to try it on. It fits, sort of. I can zip it up and all, but it just doesn't sit quite right and shows everything. I think I've ever only owned one of two red dresses in my life and I hardly wore them. Likely because red dresses scream "look at me" and I've always been sort of self body conscious. Lifelong body issues; certainly a post for another day. Red dress fits perfectly for this situation since my birthday is on Canada Day. Be color themed :)

 

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So, I have a motivational dress now. A goal to obtain. And a date to obtain it by. Sounds like most of us at any given moment? A bikini filled vacation booked, a wedding, a reunion and so on.

Going back to school days where we learned goal planning, let's see where I sit.

  • Goal - Smoke show for 30th birthday. Ha ha. I have a weight number, but I don't want to share it. Not because I care what anyone knows I weigh, but because MY bodies 100, 120, 140, 160 will look different then yours, his, hers or anyone else's. So make your own approachable and REALISTIC goal. If I can make a suggestion 0.5 - 1 lbs a week is a realistic goal. Expecting to loose 10 pounds in 2 weeks is not healthy for your body or your mind. Sustainable and steady is the way to go. Remember the tortoise and the hare?
  • End Date - July 1st 2015. My 30th birthday. Pick a date, for whatever reason/event.
  • Motivation and Commitment - The Red Dress. Trying on the dress monthly and taking pictures to see my progress. Keep imagining the red dress on the day I don't feel like the stairmill. Pick a motivational dress, outfit or whatever. A physical thing to look at is something I prefer.
  • Reminder to stay on track - Trying on the dress is a good one, but I like my Project people will be taking weight and pictures bi weekly, measurements monthly.
  • Plan - I have a plan for my caloric deficit (better term for "diet") and when I start adding cardio to my current workout schedule. I know this is where a lot of people struggle. They get lost in the "who, what, when and where" of fitness and nutrition. But even if you plan to workout so many days a week and commitment to one or two specific things nutrition wise, now you have a plan. One that you can measure your commitment.
  • Review and assessment - Reviewing my progress regularly (see weight, pictures and measurements) and assessing where I am in relation to my goal. This one can be hard to do for yourself. It may be hard to see progress because we see ourselves every day, and we judge ourselves on our failures a lot, especially when it comes to weight loss. So maybe your spouse or best friend wants in with you? Check in on each other and review progress. Keep each other motivated. (Tip: Can also be your support person at events and functions when people ask have that extra piece of cake or drink etc). Over the course of 4 months, things will need to change on how I reach my goal. As my body changes, I will need to keep reassessing how to stay on course. I still love that quote "Be stubborn about your goals, flexible about how you reach them"

Now my real "secret" to weight loss. I also bought a dress that I feel good in now. One that flatters my current body and I feel amazing in. With no event in the future exactly, but hey, who doesn't need a fun little black dress? But wait, why buy a dress that you likely might not fit soon? Because you need to love your body now. As cheesy as it sounds some of those fitness clichés are good tips. "I work out because I love my body, not because I hate it". Yep. If we view ourselves in a negative light now, do we think loosing a few pounds will be easier? If we have a little bit of self love and view the process as improving on something that's already great, do you think it might be a more enjoyable process? Be a little self centered and point out the good.

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Let me know your favorite tip for staying on track with your goals below!

Jen