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Chen Wangting - Small Wins


Chen Wangting

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Ok, here is my first challenge for the new year. Following the habits didn't worked at all last challenge. So decided to concentrate on the most important one try to get it right. The rest is basicly a continuation of things that are working. I've been restricting pasta, pizza and sweets to the friday, saturday, sunday. This challenge i want to further restrict my cheat days to saturday and sunday.

 

I've started to use my bike for some parts of my way to work. This time i will increase the distance. (approx. 25 minutes).

 

Starting Tomorrow( 2th January).

Check: ✓ Fail: ✘ Todo: ☐ Skip: -

Week 1:

Habits:

30 minutes of daylight lamp

☐☐☐☐☐☐

Diet:

No pasta / pizza / sweets on weekdays

☐☐☐☐

Excercise:

biking to work 4 days each week

☐☐☐☐

Taiji (be on time and don't skip)

 

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Small wins, but big wins are made of small wins, so it's good that you're focused on what's been working for you.

 

That diet one is going to be the hardest. People and food are strange and they love to throw off plans.

 

Also, be careful with Taiji. You only get one shot at that per week it looks like, so don't waste that time!

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2 hours ago, Kishi said:

Small wins, but big wins are made of small wins, so it's good that you're focused on what's been working for you.

 

That diet one is going to be the hardest. People and food are strange and they love to throw off plans.

 

Also, be careful with Taiji. You only get one shot at that per week it looks like, so don't waste that time!

 

Yes, that small wins thing was also my thought after the last challenge. I choose saturday and sunday for my cheat days because thats where most of my social eating takes place. And i'm having a hard time to say no to friends. During the week it's way easier and i have better control.

 

I have way more problems with the structure of my days / habits and stuff. Saying no to a pizza is easier for me than get out of bed in time. Sure i'm functioning and get my work done. But there is a lot of room for improvement in this area. Taiji Training is normally two days a week. But this week the monday class was cancled because of new years eve.

 

39 minutes ago, sarakingdom said:

For a moment, I thought this was a coffee challenge.

 

I don't mess with such powerful magical forces. Just enjoying them freshly brewed.... ;)

 

giphy.gif

 

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Complete Week 1:

Check: ✓ Fail: ✘ Todo: ☐ Skip: -

Habits:

30 minutes of daylight lamp

✘✓✓✓✓✓

Diet:

No pasta / pizza / sweets on weekdays

✓✓✓✓✓

Excercise:

biking to work 4 days each week

✓✓✓✓

Taiji (be on time and don't skip)

 

So far a success... My mood has improved significantly over the week and the additional day (Friday) skipping pasta/pizza/sweets wasn't to difficult. I had some cake and two sodas the last two days. But i didn't feel the need to go crazy, which is also a good thing.

 

Felt a little strange during work this week. Switched from the office coffee to green tea. That seems to help.

 

The Goals for the next week:

Habits:

30 minutes of daylight lamp

☐☐☐☐☐

Diet:

No pasta / pizza / sweets on weekdays

☐☐☐☐☐

Excercise:

biking to work 4 days each week

☐☐☐☐

Taiji (be on time and don't skip)

☐☐

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Isn't it great how diet stuff seems to reinforce itself? You eat a certain way and you feel better, and all of a sudden the indulgences feel like indulgences and like they're outside the natural order of things. The good feeling isn't worth sacrificing to indulge in the salty, fatty, sugary stuff; this doesn't mean you never do it, but it shrinks in value to a better proportion for you.

 

Good! Very good.

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On 8.1.2018 at 4:24 PM, Kishi said:

Isn't it great how diet stuff seems to reinforce itself? You eat a certain way and you feel better, and all of a sudden the indulgences feel like indulgences and like they're outside the natural order of things. The good feeling isn't worth sacrificing to indulge in the salty, fatty, sugary stuff; this doesn't mean you never do it, but it shrinks in value to a better proportion for you.

 

Good! Very good.

Yes, it's amazing.  It think i will stick with with these "eating rules"  for a while. After i can make it stick, the next things i want to work on are Portion sizes, mindful eating and improving my meals during the week further. (adding more veggies, better preparation, etc).

 

Here is the data for this week:

 

Week 2:

Check: ✓ Fail: ✘ Todo: ☐ Skip: -

Habits:

30 minutes of daylight lamp

✘✓✓✓☐

Diet:

No pasta / pizza / sweets on weekdays

✓✓✓✓☐

Excercise:

biking to work 4 days each week

✓✓✓✓

Taiji (be on time and don't skip)

✓✓

 

Had my yearly performance review at work this week. My boss is way more satisfied, that had expected. So, i did get a raise. Yeah! Other measures i have taken to get my finances in order seem to work out as well. Still some way to go but way better than two years ago. Pretty happy about this.

 

 

 

 

 

 

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So, here is the complete data for Week 2:

 

Check: ✓ Fail: ✘ Todo: ☐ Skip: -

Habits:

30 minutes of daylight lamp

✘✓✓✓✓

Diet:

No pasta / pizza / sweets on weekdays

✓✓✓✓✘

Excercise:

biking to work 4 days each week

✓✓✓✓

Taiji (be on time and don't skip)

✓✓

 

I'm happy with the week. Had some slight slipps. But overall i'm ok. I have a cold developing so i will see how week 3 goes. But these are my goals for now:

 

Check: ✓ Fail: ✘ Todo: ☐ Skip: -

Habits:

30 minutes of daylight lamp (Will be away on saturday and sunday so only 5 days here)

☐ ☐ ☐ ☐ ☐

Diet:

No pasta / pizza / sweets on weekdays

☐ ☐ ☐ ☐ ☐

Excercise: (Depending on how my cold develops i might skip some of this section)

biking to work 4 days each week

☐ ☐ ☐ ☐

Taiji (be on time and don't skip)

☐ ☐

 

 

 

 

 

 

 

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Week 3:

 

Check: ✓ Fail: ✘ Todo: ☐ Skip: -

Habits:

30 minutes of daylight lamp (Will be away on saturday and sunday so only 5 days here)

✓ ✘ ✘ ✘ ✘

Diet:

No pasta / pizza / sweets on weekdays

✓ ✓ ✓ ✓ ✓

Excercise: (Depending on how my cold develops i might skip some of this section)

biking to work 4 days each week

- - - ✓

Taiji (be on time and don't skip)

- ✓

 

Still had some rest of a cold at start of the week. So i skipped the first taiji class this week. In addition to the cold there also was a some bad weather here. That made me skip most of my cycling this week. Had some problems to get out of bed this week and had no time in the morning for the daylight lamp. Pulled my but out of bed early enough on friday. But than the lamp wouldn't work. Ordered a new one on amazon a few minutes ago. Will see if i can repair the first one.

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On 22.1.2018 at 7:50 PM, Kishi said:

Sorry to hear the daylight lamp hasn't been so helpful. :( Are you not getting to bed early enough?

Not i'm not really getting to bed in time. I'm either on the computer or on the phone with my girlfriend. Thats a thing i going to work on in the next challenge.

By not working, i meant the lamp broke. I have replaced it. Also the bike is fixed.

 

Here is the data for the last two weeks:

Week 4:

 

Check: ✓ Fail: ✘ Todo: ☐ Skip: -

Habits:

30 minutes of daylight lamp (Will be away on saturday and sunday so only 5 days here)

- ✘ ✓✓ ✘

Diet:

No pasta / pizza / sweets on weekdays

✓ ✓ ✓ ✓ ✓

Excercise: (Depending on how my cold develops i might skip some of this section)

biking to work 4 days each week

- - - ✓

Taiji (be on time and don't skip)

✘ ✓

 

Week 5:

Check: ✓ Fail: ✘ Todo: ☐ Skip: -

Habits:

30 minutes of daylight lamp (Will be away on saturday and sunday so only 5 days here)

✓ ✘ ✘✓ ✓

Diet:

No pasta / pizza / sweets on weekdays

✓ ✓ ✘ ✓ ✓

Excercise: (Depending on how my cold develops i might skip some of this section)

biking to work 4 days each week

✓ ✓ ✓ ✓

Taiji (be on time and don't skip)

✘ ✘

 

Overall i'm pretty happing with my the changes to my eating and with using the bike on the way work. My taiji attendence was good as well.

 

Next Challenge i wont to work on some habit changes. Maybe using steve's recent article: https://www.nerdfitness.com/blog/how-to-build-healthy-habits-that-stick/

 

Will take some days to think about it. Thanks for following.

 

 

 

 

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