Sache8

Food Log - November 14th, 2016 1 med cup coffee with two creamers + hazelnut creamer 2 egg broccoli breakfast muffins 1 "Florencia" chicken salad from Brunchbag (w/ balsamic vinagrette) Carrot sticks from 2 carrots 1 can regular V8 1 Yoplait strawberry Greek yogurt Carnitas Bowl (3-4 oz carnitas style pork, 1 small avocado, 1 roma tomato, salt and onion powder, lime juice, cilantro, and a few tortilla chips for crunch) 1 cup of trail mix (peanuts, cashews, almonds, raisins, M&Ms) I regret the 2nd half cup of trail mix a little bit... Excercise Log - November 14th, 2016 Morning Yoga - 4 poses Nerd Fitness Bodyweight workout "B" (Plus warm-up plus Evening Yoga as cooldown)

MONDAY WHITEBOARD RESULTS I let my eating slip and didn't exercise at all last week besides light yoga (and one circumstantial walk around the plant), so I didn't want to know what the scale would tell me and opted to skip a weigh-in this week. I didn't get 100% on the Whiteboard either, but I came closer than I ever have before. High weekly score of 89%. Woo-hoo!! Takeaways: Flossing still feels evil. I don't know that it could ever become a natural ritual to me. By that time of night, my brain and body just want to be done. I sometimes get my 3L in just under the wire. I want to put systems in place (30 minute timers, etc) to remind myself to pace it out better. Getting up at 5:00 for five mornings in a row got progressively harder. Not too mysterious, I guess. Just a combination of mental and physical fatigue. This week I'm trying to get to bed by 10:00 and se if it makes any difference, although I did sluff off this morning and wake up at 6:00. I'm doing my best to manage my stress better at work, but there's so much of it that's outside of my control, so sleep hacking is the easier part of the equation with which to experiment. One great thing that is not reflected in my white board score is how my new Meal Planning cycle is going. I think I may finally have stumbled upon a way to meal plan that is actually going to get me some traction. The secret ingredient is planning on Sundays not for the week immediately coming up, but for the week after and to have my corresponding grocery list done. Then I dive into a full-fledged work week and on Friday nights, when I go grocery shopping, the list is all ready to go. I don't have to think about it. I've been following this cycle three weeks in a row now and it seems to be doing the trick! I've always had it in my head to do meal planning and grocery lists on Wednesday or Thursday for the upcoming week, but by the time I get that far into the week, my brain goes on a predictibal "Nooo, no critical thinking after hours!!!" strike. Advance week Sunday meal planning has the added benefit of helping me plan around abberations to my schedule with more forethought. For example, my church was supposed to be having fellowship meetings this weekend and I was going to be potentially hosting some out of towners. Having guests was going to require putting additional thought into food purchase and prep, and the services themselves would disrupt my normal cycle to keep the meal planning going. The fellowship ended up getting rescheduled to December when I'll be back in Ohio, but the point is, I was getting ready for it. Traveling to the US (and back) could also benefit from this pre-planning. I can have frozen items ready to go in the freezer and an "I just got back" grocery list plus the grocery list for whatever Friday follows. The basic cycle goes like this: Friday = grocery shopping Saturday = cooking/ advanced meal prep Sunday = advanced meal planning Wednesday or Thursday = Research new recipes/ food hacks i'm definitely going to keep stringently practicing it, because taking the decision fatigue out of when and how to meal plan is going to have so many potential rewards down the road. I'm also running a temporary experiment for the next few days. My minion at Day Job got a new job and until I can get a replacement, I have decided to leave work at 4:30 every day and see what kind of impact it has on my overall cycles. Because of traffic, I have to leave my house around 6:15 every morning, getting me to work around 7:00. But since we're supposed to be working with a team mentality, I'm really supposed to stay until 5:00 every day, which is a nine hour workday with a 1 hour lunch, and I don't usually take the full hour, if I take a lunch at all. (Working on getting better at this). But since my minion has gone, I'm giving myself an extra half hour every evening to beat afternoon traffic and get a jumpstart on the evening's activities, including workouts. I think this measly half an hour every day could go a long way to benefiting my mental health. If I'm right, maybe I'll make a case to my boss about it, though once I have a minion again, it's going to be really hard to get away with it and not feel skeevy. I'll probably just enjoy it while I have it and let that be that. Speaking of exercise, I started my workout path today. Bodyweight Level 2, baby!

Food Log - November 11th, 2016 1 piece peanut butter banana toast, 1 mug Tazo Green tea 1 cup coffee w three creamers and 1 splenda Carrot sticks from two carrots, 1 can regular V8 Lunch at Mexican restaurant: Tortilla chips and guacamole, Pollo poblano with rice and beans, dessert, and rice mile 1 gloria candy, 1/4 cup trail mix 1 caprese salad (1/2 cup mozz, 3 roma tomatoes) Excercise Log - November 11th, 2016 Morning Yoga - 4 poses Evening Yoga - 4 poses

Food Log - November 10th, 2016 1 piece peanut butter banana toast, 1 mug Tazo Green tea Small "Azteca de oro" hot chocolate from Latte 1 cup coffee w three creamers and 1 splenda Carrot sticks from two carrots, 1 can regular V8 Greek Lentil soup About 2 cups mixed berries 2 Gloria candies, 1/2 cup trail mix, 1 date About 4 oz chicken and rosemary roasted sweet potatoes 1 mug Tazo Green tea Excercise Log - November 10th, 2016 Morning Yoga - 4 poses Evening Yoga - 4 poses

I'm so very, very disappointed about President-elect Trump. As a result, it's been hard to be motivated to do anything today and I've been fighting turning to a candy bar for comfort all morning. So far, so good, but I'm going to a fondue restaurant tonight, so I'll probably end up blowing it on cheese and chocolate anyway. Food Log - November 9th, 2016 1 piece peanut butter banana toast, 1 mug Tazo Green tea Carrot sticks from two carrots, 1 can regular V8 About 4 oz rotisserie chicken and rosemary roasted sweet potatoes 1 apple with Peanut Butter About 2 cups mixed berries 2 Gloria candies, 1/2 cup trail mix Dinner at the fondue restaurant - veggies, bread, cheese, meat, sauces, chocolate, basically it was a feast Excercise Log - November 9th, 2016 Morning Yoga - 4 poses About a 45 minute walk around the factory (Note: I asked for a Fit Bit for Christmas. I plan on being out in the factory much more next year, so let's get those steps!) Evening Yoga - 4 poses

HAPPY ELECTION DAY (even if it's just that after today, we get to breath again for a while) Food Log - November 8th, 2016 1 piece peanut butter banana toast, 1 mug Tazo Green tea, 1/3 cup V8 Splash, 1 multivitamin Carrot sticks from two carrots, 1 can regular V8 "Toscano" salad from Brunchbag with chicken 3 "Gloria" candies About two cups mixed berries Apple & peanut butter (plus extra peanut butter) Caprese salad (1/2 cup mozz, 2 roma tomates) 1/2 pint of Hagen Daz Macadamia nut brittle Mug of Sleepytime tea Excercise Log - November 8th, 2016 Morning Yoga - 4 poses Evening Yoga - 4 poses

Food Log - November 7th, 2016 3 eggs w/ mustard, 1 piece of toast, 1 mug Tazo Green tea, 1/3 cup V8 Splash, 1 multivitamin Carrot sticks from two carrots, 1 can regular V8 "Verona" salad from Brunchbag with chicken 1 apple with peanut butter 2 cups mixed strawberries & blueberries, 1 date 1 bowl of Greek Lentil soup About a cup of trail mix (bottom of the bag) Excercise Log - November 7th, 2016 Morning Yoga - 4 poses Evening Yoga - 4 poses

This week's results and some thoughts: Wins: I got through Tuesday with a 100% score. This is a level up. So many times in the past when I had to do it all again two days in a row, I got frustrated. I also got through the month-end closing with much less stress and a much better attitude than I have the last few months, and that's a big win that isn't quantified on the white board, per se, but still extremely important. Needs improvement: I have got to get just a little bit more structure (and follow-through) on my weekends. Water drinking and food log are particularly tricky without the structure of a work day. I was up 1.5 lbs which was kind of a bummer, though I'm going to chalk it up to a combination of my pants being a little bit heavier than last week's pants (I know, I know, I should be consistent in my clothing weight for better results, but in the long run it doesn't seem that big a deal to me, maybe putting on a tiny bit of muscle weight, letting my snacking slide over the weekend, and normal body fluctuations). I'm going to see if I can get a 100% score this week on the white board. I have zero thought of trying to do it for the rest of my life, but I'd like to get just one week of 100% and see if anything cool happens. This is a good week to choose because I don't have anything out of the ordinary to plan around (so far), so... why not?

Thought!Splat for a Saturday This week has been a good week for keeping things together. I hit my usual mid-week burnout later in the week than usual, and a lot of that had to do with the excitement of the World Series keeping me up late and night and forcing me to rearrange my on-paper routine a little bit. Well, now the World Series is over and I'll see if I can't capitalize on the wins from this week to make the next few weeks even better (before I go home for Christmas and everything gets all topsy turvy again). I got a terrible WhiteBoard score yesterday, but I also made myself do Friday grocery shopping, which was an important step in a new Meal Planning cycle I'm playing around with, one I think has an actual chance of taking some of the decision fatigue burden off my shoulders. We shall see! Today my plans are to get as many miscellaneous "round the house" items off my checklist as possible (changing light bulbs, filing, that sort of thing), exercise, and run a couple of errands. I'm debating whether or not to go see Dr. Strange or just stay home and watch a couple of the "I should watch that soon" things from my Netflix queue. Doesn't matter, as long as I conquer that checklist!

Food Log - November 5th, 2016 2 eggs, 1 piece toast, 1 Yoplait greek yogurt, 1 cup coffee with two plain creamers and flavored hazelnut creamer Then I stopped counting Excercise Log - November 2nd, 2016 Morning Yoga - 4 poses

Food Log - November 3rd, 2016 (Late previous night-- 1 piece of sliced bread because adrenaline kept me up too late and then hunger was keeping me awake more) 1 peice of peanut butter banana toast, 1 cup coffee w/ 3 creamers and Splenda (I think I may have had some trail mix this morning too, but it was so long ago. This is why I need to update throughout the day!) 1 can regular V8, carrot sticks from two whole carrots About 3 oz rotisserie chicken and Rosemary Sweet Potatoes Apple with Peanut Butter 6" subway sub-- Italian BMT on Garlic bread, with oil & vinegar 1 cup Trail Mix, 1 date Excercise Log - November 2nd, 2016 NONE This week, Thursday is my designated sluff off day. But I really want to get great whiteboard scores over the weekend because historically, that's where I let things completely fall apart. Especially Fridays. I tend to spend Saturday mornings wallowing in decision fatigue, because I want to relax, but I can't choose precisely how, but I also know I should be cooking/cleaning/exercising and catching up on various other things that I don't have the energy to deal with fully during the week. I have a plan for tomorrow though. And with this posting, I've gotten more done on my whiteboard than I would've thought for a "sluff off" day.

Food Log - November 2nd, 2016 1 peice of peanut butter banana toast, 1 mug of Tazo Green Ginger tea (unsweetened), 1 cup coffee w/ 3 creamers and Splenda 1 piece of "Pan de Muertos" bread 1 can regular V8, carrot sticks from two whole carrots About 3 oz rotisserie chicken and Rosemary Sweet Potatoes Apple with Peanut Butter 1 bowl Caprese salad (1/2 cup mozz pearls, 3 roma tomatoes) 1/2 cup Trail Mix, 1 date Excercise Log - November 2nd, 2016 Morning Yoga - 4 poses Evening Yoga - 4 poses NOTE: I'M NOT GOING TO MAKE IT TO BED ON TIME BECAUSE OMG WORLD SERIES!!!!!

Food Log - November 1st, 2016 1 peice of peanut butter banana toast, 1 mug of Tazo Green Ginger tea (unsweetened), 1/3 cup V8 splash + multivitamin 1 can regular V8, carrot sticks from two whole carrots "Florencia" salad from Brunchbag with chicken with balsamic vinagrette 2 cups whole strawberries 1 bowl Caprese salad (1/2 cup mozz pearls, 3 roma tomatoes) 1 cup sleepytime tea Excercise Log - October 31st, 2016 Morning Yoga - 4 poses 3 minutes of stair walking 1/2 circuit beginner's bodyweight workout 3 songs Just Dance Evening Yoga - 4 poses

Food Log - October 31st, 2016 3 fried eggs, 1 piece toast, 1 mug of Tazo Green Ginger tea (unsweetened), 1/3 cup V8 splash + multivitamin 1 can regular V8, carrot sticks from two whole carrots "Tuscano" salad from Brunchbag with chicken Banana and Yoplait greek yogurt 3 oz rotisserie chicken and several spears baked asparagus 1/2 banana with about 1 tablespoon Nutella 1 cup sleepytime tea Excercise Log - October 31st, 2016 Morning Yoga - 4 poses Treadmill - 43 minutes at 5 kph Evening Yoga - 4 poses

Food Log - October 30th, 2016 1 can of regular V8, 1/2 cup of trail mix, 1 cup coffee with 3 creamers and 1 splenda, 1 cup of sleepytime tea 3 eggs, 1 piece 12-grain toast, 1 cup of Tazo Green Tea 1 Krispie Kreme donut with maple icing 1 Yoplait greek yogurt 1/2 cup trail mix 1 caprese salad (1/2 cup mozz, 3 roma tomatoes) 1 cup Sleepytime tea (unsweetened) Excercise Log - October 30th, 2016 Morning Yoga - 4 poses 10 sitting rows on each arm 30 second plank 1/2 hour roller skating Evening Yoga - 4 poses