Week 5: (9/15/21) Spreading the Word About | Wednesday Wellbeing Club (Until 11/24/21)
Hello everyone, especially those members in the Self-Improvement Community. It's my 5th week in the Wednesday Wellbeing Club. I love participating and being accountable to others so I can see and learn from them. Mid week is a great time to take assessment of my progress. Life is sometimes filled with challenges at the beginning and end of the week, whether you're still in your career or retired.
Since retirement, I've found I'm as busy as ever, but involved with different projects. Taking part in the Wednesday Wellbeing Club has given me the opportunity to assess my weekly routines and address some that may not be serving me well or in my best interest as I seek self-improvement. In other words, I wanted to make a lifestyle change.
That's where @shanibeer's initiative on Wednesdays over in the Natural Medicine Community helped me. It's still going strong as you can see in her report today: Wednesday Wellbeing Club | 11 August - 24 November | Week 5: Wednesday 15 September 2021. This week's Wellbeing Tip covers managing stress.
The Wednesday Wellbeing Club is all about adapting to changes you make. I adopted the Club's Rule of Fives as my guideline. The ability to create my own Rules and work within the Club's framework is easy. That way, I'll be able to fully maintain my wellbeing plan.
Here is my Rule of FOURS for each week:
- Lose 2 lbs.;
- Enjoy 4 x 30-minute sessions of physical activity (either indoors or outdoors);
- Eat 4 x (1/2 cup combined) - portions of fruit and vegetables each day;
- Get 4 nights x 8 hours sleep.
- Carve out 4 x 30-minute sessions offline either with family or self-indulgence quiet time.
I can't believe how fast time flies. It's been four weeks already of wellbeing. @shanibeer asks in her Wellbeing post this week how we manage to handle stress. In applying the rules I created, I've found that if I don't reach a goal in a certain area, then I don't beat myself up about it. I just promise to do better the next day. I learned this concept several years ago. It works wonders for curtaining stress. Also, as a stress relieve, I take time to myself to listen to music and read.
Source
Let's see how well I did in Week 5:
| Activity | Goal | Week 5 | To Date | On Target |
|---|---|---|---|---|
| Weight | -2 lbs. week | -.5 | -3.5 | 4 lbs. lost; overindulged a bit |
| Physical Activity | 4 (sessions; 30 min. each)/week | 3 | slight improvement | |
| Eating | 4 x (1/2 cups each; fruits/veggies) per day | 3 | slight improvement | |
| Wellness in Sleep | 4 nights x 8 hrs. | 4 | 😴 very well! | |
| Offline Wellness | 4 events | Bit stressful with storm event | ||
| Savings/Investing | ||||
| CubLife Farms | @cublife | Earmarked 50 Hive for Sept. pre-sale. Earned $25 in the Fam. Decided to allow my earnings to build instead of harvesting them. | ||
| Etherium gaming | Beginning Research |
Weight Loss and Diabetes
This week I gave myself another D- grade in the weight loss category. In line with my new stress-free approach, I was happy I didn't gain with the activities happening. I'm scheduled tomorrow for an updated A1C exam and test. A new medication change may be required.
Sleep and Offline Wellness
After completing the Liver Cleanse Spagyrex Formula, I found that I have more energy. Overall, I'm happy with the product and knowing that at least some of the toxins in my liver have been removed. So before meals, I have continued with my own version of this natural approach:
8 oz. distilled water
Add: 1/4 cup of apple cider vinegar and 1 lemon
This week, my sleeping pattern improved. For the past few months, taking daily naps supplemented my lack of 8 hours nightly sleep. This week, my naps were less. I can feel the difference. When the storm hit two days ago, I lost power. No internet, so sleeping worked well for me.
Food
The Wednesday Wellbeing Club has helped me acknowledge my eating patterns and portions. I set a goal for my consumption of carbohydrates, including sweets and breads.
I'm more aware of what I consume and the time. Last week, I wrote how weight loss experts I read helped me to cut back sweets by:
- reducing the number of servings;
- cut the portions in half;
- substitute sugar-free or sugar alternatives for your ingredients.
If you missed my post last week, I advised of several sugar-free recipe books on the market, especially for Diabetics. Check out the Diabetics Foundation. Located there is an entire section on Nutrition and daily meal planning. I found several sugar-free recipes for Diabetics like me at this site: Sugar-Free Dessert Recipes | Allrecipes
Exercise
Since the weather wasn't cooperating this week, I was able to exercise three day with the help of my indoor trampoline.
I feel that this week, even though we endured the storm, I was a bit more upbeat. I still haven't reached all my goals in the specific areas I outlined above. Following my new Wellbeing Club RULES OF 4 has helped me.
See you next Wednesday everyone for Week 6 of the Wellbeing Club. If you are participating in any lifestyle change program, I'd love to hear what you are doing or your program that works well for you.
@flaxz initiative #iamalivechallenge (Published my Week 5 Wednesday Wellbeing Club post today)
Thanks,
@justclickindiva
Happy rest of the week everyone with whatever your endeavors.
SOURCES:
a) JustClickindiva's Footer created in Canva utilizing its free background and images used with permission from discord admins.
b) Unless otherwise noted, all photos taken by me with my (i) Samsung Galaxy 10" Tablet, (ii) Samsung Phone, & (iii) FUJI FinePix S3380 - 14 Mega Pixels Digital Camera
c) Purple Butterfly part of purchased set of Spiritual Clip Art for my Personal Use
d) All Community logos, banners, page dividers used with permission of Discord Channel admins.
e) Ladies of Hive banner used with permission of and in accordance with the admin's guidelines
f) Thumbnail Image created by me in Canva utilizing one of its templates and other images in accordance with my Annual Pro Subscription.
I like your trampoline @justclickindiva. I've never seen one with a bar before. I'm happy that you get a chance to exercise indoors in spite of the adverse weather conditions
Yes, it's very nice. However, with the flareups of my arthritis in my knees, it's hard sometimes. But I try.
Thanks for your nice words. Have a good rest of your week.
Love the trampoline! Do you find it is better for your knees than walking? I'm imagining that there is less load on them, but I could be wrong. I plan to do some more strengthening work on my knees: the stairs are quite steep in my house, and if I am using them a lot, like in the past few days when I am clearing the house, I find I start to become very slow going up them.
Good to you are getting a better sleep routine, I find it makes such a difference and is probably the thing that I am least mindful about (ironic, really). I tried a warm bath last night (accompanied by ocean sounds from YouTube) with Epsom Salts. It was very pleasant but I'm not sure I could do it every night ... maybe you don't have to?
You had a lot going on with the storm this week. Thank you for sharing about this, I really enjoy learning more about other people's lives and the challenges they have to think about. How long does a storm last when it lands?
Thank you so much for taking part in the Wellbeing Club and raising awareness.
The trampoline is good for my knees because it's not too steep. Instead of back and forth, I can just stand in the middle and do leg exercises from there.
Yes, a better sleep week than previous ones. I find that when I do get a decent amount of sleep (more than 6 hours), I don't have the nagging headache the next day. Epsom Salts is a senior citizen's best friend. In fact, I've used it all my life as a soothing mixture whenever any part of my body aches.
The storms in the Gulf Coast and Atlantic are slow moving. It takes weeks to form. Some stay out over the water, while others come ashore. They start out as waves or depressions off the coast of Africa. If atmosphere is just right with mixture of warm and cold air, they just sit there stirring and gaining strength, then head inland. The Gulf of Mexico has warmer waters, so that's where the tropical storms strengthen into a Hurricane force winds above 70 mph, which is a Category 1. The strength can reach over 150 mph (Category 5). That's catastrophic.
All who live on the Gulf and Atlantic coastlines prepare each year for Hurricane Season which starts on June 1st and lasts until November 30th.
I appreciate your support in all my endeavors. I love to participate. I have to watch myself so that I don't get overbooked. I can't keep up with the different weeks of which project. Just need to slow down a bit.
I like you progress in the Wellbeing Club. You are disciplined, and that makes a huge difference.
Take care.
I am trying to lose more weight and it's been a chore, I wish I had the willpower to try the FOURS out.
Hello @khaleesii. You can create any number of items you wish. It can be THREES, or TWOS. It doesn't matter. You tailor it to fit your circumstances. That's why it's a success I feel. Some weeks I haven't met my goals. I just keep trying.
Thanks for your visit. I appreciate your support. Take care, and I hope you join us, setting out what you feel will work for you.
Thank you for the advice