WEEK IN REVIEW MAY 13 – 20TH, 2018

Happy Monday! Let’s get right into it…

2ND WEEK OF THE 6-WEEK BODY RESET PROGRAM FROM FATLOSSMANIFESTO.COM

This Monday started my 2nd week of the 6-week Body Reset Program by Fatlossmanifesto.com. What I like about this program is that it gives me lots of wins to celebrate. That’s just how life should be. I’ve been solid and consistent with my fasting cardio 5 days a week. My first week I did 2 resistance band workouts. This past week I only did one. I struggle, but will persist and persevere. This morning I did my cardio, and it felt good. Even after the program ends I plan on continuing with this fasting-workout-five-days-a-week habit. Although I’m planning to shift into a HIIT workout routine after I finish this six weeks. I’m trying to get my husband to do it with me, but I’m not holding my breath. I like the idea of a hybrid cardio/strength training workout that doesn’t take a long time to do as a long-term fitness strategy. As always, I’ll let you know how it goes.

I threw together a workout checklist for the weeks. You’re welcome to use it for yourself, if interested.

workoutchecklist

KEEPING UP WITH THE 21-DAY PLANK CHALLENGE

I was pleasantly surprised by my results doing the 21-Day Plank Challenge a few weeks ago. I spent a few minutes a day doing it, and by the end of the challenge I noticed improvements in my posture and the look of parts of my body. Cuts and creases that weren’t there before. I liked it so much last time that I wanted to start it again.

I love the prescription of the amount of time and type of planks to do every day using a challenge to drive my habit. If I have to decide for myself how long and how often, I’m guaranteed to overthink it, and never get anywhere. This time, I’ve already started the habit of folding the planks into my morning workout, so pretty soon the challenge won’t be necessary. I’ll just sustain the habit every day and let it carry me to great results.

Here’s a link if you’re curious… > LINK HERE

ADDED SQUATS TO MY MORNING WORKOUTS

Workout Warriors posted on Facebook about the benefit on squats to weight loss, and the correct technique for doing them. Squats engage multiple large muscle groups right up the core of your body that make big changes when you strengthen them. Now that I’m doing them correctly, and they don’t hurt my knees anymore. There’s an incredible burn in so many muscle groups when I do them that I’ve started incorporating squats regularly into my morning workouts. I better end up with an ass like a Brazilian for all of my hard work.

ADDED HOLLOW POINT HOLDS TO MY MORNING WORKOUTS

Workout Warriors also posted a new exercise on their Facebook page, called the Hollow Point Hold. I gave it a try toward the end of the week, and could really feel it in my lower abdomen. That’s a target area for me, and one of my least favorite parts of my body. So I’m incorporating the move into my daily morning workouts and am excited to see what results I get.

STARTED ADDING COCONUT OIL TO MY COFFEE

I read this article by the National Health Institute (link: https://www.ncbi.nlm.nih.gov/m/pubmed/18326600/ ) about the benefits of adding daily fats to our diets and their benefits for losing weight. As a result I’ve started adding a dollop of organic coconut oil to my coffee every morning. Not only is it delicious, but I’m hoping to see some benefit from it. I’ll keep you posted.

Keto is this huge craze right now, and people I know personally are seeing big results from it. Fat in the coffee is a keto trick. I’m hoping it helps make my body healthier in some way.

REACHED OUT FOR CONTRIBUTORS FOR THE SITE

If you didn’t see it a few days ago, I put out a call for potential collaborators for the site. So far I’ve received some great feedback and people excited about the opportunity. I have nothing official to announce yet, but there’s some fun new things coming down the Vital Living pipe. They’ll roll out without fanfare, so just keep your eyes peeled. Thanks to everyone who responded and all of the excitement.

HIT A DIP IN MY ENTHUSIASM, BUT PERSEVERED

Nobody is going to be up all of the time. Life ebbs and flows in its own way. Toward the end of this past week I hit a real lull in my enthusiasm about fitness, health and Vital Living. Don’t read that wrong. I was never tempted to throw in the towel or walk away. However, it’s a lot of work over a long period of time with slow progress to show for it. That makes the continuity hard. However…

CONTINUING TO READ 1% RULE, AND IT HELPED ME PERSEVERE

1%rule

I’ve been continuing to read “The 1% Rule” by Tommy Baker and in it he says to expect moments like I’ve had. That persevering through the dip is what separates those from succeed from those who don’t. I’m excited to finish with this book and report back what I’ve learned

soon.

What I like about my approach to health is that it can absorb these lows, and not get off course during the highs. I am creating the best mindset for success, with a touch of humility, a lot of enthusiasm and a truck full of determination.

As far as the book goes, I’m about half way through. I like the ideas he’s putting forward about what his program can accomplish if we follow the steps and persevere. Unfortunately I’ve only gotten a hint so far about what the program actually looks like.

In theory we’re supposed to push all or most aspects of our lives forward 1% every day toward our goals. Synchronistically I just finished taking a course on putting together a Lifebook. Which also suggests you set finite and concrete goals for a set period of time and push toward them daily. The marriage of these two programs is seamless.

SHARPENING FOCUS ON THE MIND MAPPING MINUTES

mmminuteslogo

I love my Mind Mapping Minutes. In my mind, I understand what I’m trying to accomplish with them. I’m questioning how well I’m executing, or communicating that vision however.  My plan is to really focus on, and break down the concepts I’m trying to get across, and find a better way to communicate them. I appreciate your patience when I roll out new ideas, and keep an eye on that space for changes and improvements.

To align with the topic of psychology, and mental well-being, including helpful insight and tools for the mind… I have brought someone on board whose focus and education is exactly that – psychology. I’m excited to see the wonderful ways she adds to our Vital Living world as we move forward.

Keep your eyes peeled in the very near future for her contributions.

BLOG @ THE OAR

blogattheoarI rolled out the blog over the weekend. Unfortunately the design of the site prohibits me from embedding a blog into the platform that people can interact with, like, comment on or share. It’s just a stream-of-thought blog at this point.

I have the intention of upgrading certain features on the website in the near future, and the blog is on my list.

In the meantime I’ve decided to use it like I would my workout buddy. I’ll post what I eat, and how, and when I work out on there. Someday I’d like to hear how others are doing it as well. We’ll get there!

RISING FROM THE ASHES: REBUILDING HEALTH, WELLNESS, AND FITNESS AFTER BEING ILL OR OVERWEIGHT: PART 3: MINDSET AND MENTAL MODALITIES

risingfromtheashesTomorrow I roll out part 3 (of 4) of our Rising from the Ashes Series.

So much of what Vital Living does is geared and aimed at people who are trying to regain their health, find tools to embrace life’s well-being, and recreate vitality in their lives. We’re like the sparkling green fresh buds of spring people find after they’ve set their intentions toward health and self-care again.

This series is really my opus and the summation of what I’ve learned on my own health journey up to this point. As I learn more, I’ll add it to the different parts of the series where they live on the website. Rising From the Ashes is the sum total of what I’ve learned, used, and succeeded using to revitalize and retake control of my own health and wellness. I hope others are finding it as helpful as I have.

LOOKING FORWARD

My health goals for the week ahead: 5 days of fasting cardio/3 days of resistance band workout. Continue doing my plank challenges every day. Continue to keep up with my daily squats and hollow point holds. Continue to eat right. Start looking for HIIT workouts and learning what I can in preparation for the beginning of that challenge in a month. Encouraging the people I know and love to live their best, most self-loving (not selfish) lives possible.

Have a great week!

xo Becky xo

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