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spezzy

Spezzy say Relax, Part Two - Or, An Adventure in Druidism

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Last challenge I spent a lot of time focusing on relaxation, and relieving stress. 

 

I made great strides, but this challenge, I want to continue to build on the momentum I built last challenge. Even though I didn't necessarily accomplish my specific goals, I accomplished my overall goal - which was to reduce my stress overall.

 

Last challenge, I did two big things to help with my stress:

  1. I hired a coach to do all my programming and help me with all things lifting, to take that off my plate. 
  2. I started working closer to more "set" hours (self imposed)

 

So let's dig into those first:

 

1) Follow the Program:

I realized that as long as I am coaching other people, coaching myself is going to come last. So in order to prioritize my own training and myself, I hired someone to coach me. This is insanely hard for me - giving up control is terrifying, but I did hire someone I trust, and I like my program. 

 

Goal here is to stick with it, and just trust him and listen. 

 

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2) Work Set Work Hours

The goal here is to work:

M-F 7:30-3

+ two evenings each week

+ one weekend morning

 

For those of you who don't know, I work from home - so it's extremely easy for me to just work all day every day because my office is there, my personal computer is my work computer. So sometimes I'll work more than I should not because there's more work, but a combination between doing things that aren't work related in work hours (like ordering paper towels, or shampoo), and just letting the work fill the time I have instead of being strict about boundaries and pushing to be more productive. 

 

And that's it. The key here is two things:

  1. I need to get up on time
  2. I need to stop working when work is over, and not work more just because I can. 
  3. I need to go to bed on time

 

This also means not starting any new projects just because I've "got time". I'm the queen of wanting to do more, and this challenge is about doing less.  

 

Over the last bit of time I've transitioned from getting up at 9-9:30 every morning, to being at work by 8am every day, so now shifting to 7:30 isn't that far off. 

 

So, concrete goals here:

  • By the end of the challenge, I'd like to be getting up at 7 each day, and lights out by 11:30pm
  • Read for 10 minutes before bed
  • Work during work hours. Non-work things happen during non work hours. Log time and use Rescue Time to keep myself accountable. 
  • Only work my scheduled hours each week (there are plenty of scheduled hours without me adding more, especially if I'm not dilly dallying)

 

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3) Positive Attitude

Focus on what I can control and make the best of every situation regardless of what it is. I need to post my bright spot from every day here at the end of each night. 

 

One thing that happens is that as soon as I start to get anxious and stressed, I start to get negative thoughts, and then those thoughts make me more anxious and stressed.

 

4) Mindfulness throughout the day

Instead of doing full meditations, which I haven't done great at the last few challenges, I'd like to do 1-3 minute mindfulness sessions throughout the day. Just moments where I do some breathing. I'll set an alarm on my computer.

 

5) Get outside and away from screens

Go for a walk every day, preferably with Madi. We've gotten away from this in the heat and with her being sick - she doesn't want to be outside - so I'm going to have to go in the morning or evening. If she doesn't want to go, i'll go without her. 

 

 

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6) Find a creative outlet

Exactly what this says. Find a creative outlet to try to help me relax. I used to play music and draw. Maybe I will again. Who knows - I just need to find something :) 

 

That's it, and plenty. I know it doesn't seem fitness-y, but stress is the base of the pyramid when it comes to health, so I need to get that fixed before I can move forward elsewhere :)

 

 

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23 minutes ago, Tanktimus the Encourager said:

Following again. 

A simple reminder you live in the live music capital of the world :) 

 

You know what's funny about that? I was actually really disappointed by the music scene when I moved here. I feel that Austin is lacking in live music compared to other cities, by a lot. A lot of bands don't even come here when they tour. :(

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1 hour ago, spezzy said:

 

You know what's funny about that? I was actually really disappointed by the music scene when I moved here. I feel that Austin is lacking in live music compared to other cities, by a lot. A lot of bands don't even come here when they tour. :(

Well, it's what the Chamber of Commerce would have us believe at any rate. To be fair I realize now I haven't heard that phrase refer to Austin in over 15 years.

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3 hours ago, Tanktimus the Encourager said:

Well, it's what the Chamber of Commerce would have us believe at any rate. To be fair I realize now I haven't heard that phrase refer to Austin in over 15 years.

 

haha yeah they try to tell you it is. buuuuuuut i don't believe it :)

 

regardless, i am considering music again!

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Okay! Making a tracker here. At the end of each week, I'll copy this post and GREEN successful days and RED non successful days :D

 

I will still update daily, but this will be my weekly tracker. 

 

1) FOLLOW THE PROGRAM

 

    8/11-9/9       
Su Mo Tu We Th Fr Sa  
                  11  
12 13 14 15 16 17 18  
19 20 21 22 23 24 25  
26 27 28 29 30 31  1 
 2  3  4  5  6  7  8  
 9 

 

 

2) WORK HOURS

  • Get up on time: This week, the goal will be by 7:20 each day, M-F. 
  • Read for 10 minutes before bed
  • Work during work hours / Don't work during non work hours
  • Lights out by midnight each day, Su-Th

 

    8/11-9/9       
Su Mo Tu We Th Fr Sa  
                  11  
12 13 14 15 16 17 18  
19 20 21 22 23 24 25  
26 27 28 29 30 31  1 
 2  3  4  5  6  7  8  
 9 

 

3) POSITIVE ATTITUDE

  • Post positive attitude success or "bright spot" here each night

 

    8/11-9/9       
Su Mo Tu We Th Fr Sa  
                  11  
12 13 14 15 16 17 18  
19 20 21 22 23 24 25  
26 27 28 29 30 31  1 
 2  3  4  5  6  7  8  
 9 

 

 

4) MINDFULNESS THROUGHOUT THE DAY

  • Accumulate 3 minutes of mini meditation/mindful moments throughout the day, each day. 
    8/11-9/9       
Su Mo Tu We Th Fr Sa  
                  11  
12 13 14 15 16 17 18  
19 20 21 22 23 24 25  
26 27 28 29 30 31  1 
 2  3  4  5  6  7  8  
 9 

 

5) GET OUTSIDE AND AWAY FROM SCREENS

  • Go for a walk every day (unless weather prevents this)
    8/11-9/9       
Su Mo Tu We Th Fr Sa  
                  11  
12 13 14 15 16 17 18  
19 20 21 22 23 24 25  
26 27 28 29 30 31  1 
 2  3  4  5  6  7  8  
 9 



6) FIND A CREATIVE OUTLET

    8/11-9/9       
Su Mo Tu We Th Fr Sa  
                  11  
12 13 14 15 16 17 18  
19 20 21 22 23 24 25  
26 27 28 29 30 31  1 
 2  3  4  5  6  7  8  
 9 

 

 

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Tracker posted above!

 

1) Trained yesterday WITH new coach. 

 

a) Pushup Position Bird Dogs

b) One Leg Romanian Kettlebell Deadlifts

c) Deficit Deadlifts 4x3 at 315

d) Close Grip Incline Bench Press 7x2 at 105

e) Supinated Inverted Row 4x10

f) One Leg Back Extension 3x10 per leg

 

2) Meditated 3 minutes, in a meditation session.

 

3) Bought a bass guitar. It's one I've been eyeing for a good 1.5 years now, and have been saying that if I can get it under a certain price point used, I'll go for it - and just happened to find it $1 under that price point last night, so just pulled the trigger.  It gets here later this week, hopefully. So.... creative outlet? I also have a coloring book in my amazon shopping cart that I'll order along with a few other accessories for my new bass (!!!) 

 

4) Picked out a book to read (finding what to read) is the hardest part

 

5)  Planned my week. Plan is up by 7:15, be working by 7:45. 

 

6) Yesterday's bright spot was that I got to work with my new coach in person a bit, and I was able to focus on what he was telling me and not over analyzing everything or going into paralysis because of it. So that was great. 

 

 

 

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Last night I meditated 3 minutes, read for 10 minutes, and then went to bed on time.

 

This morning, my last call alarm went off at 7:30.... my fitbit had died overnight D:

 

So I am running a bit late today, but not going to beat myself up over it because I got up right at 7:30 when the alarm went off. 

 

Yesterday's bright spot was taking Madi for a walk and having her behave perfectly the entire time. That's a rarity :) 

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14 hours ago, Rurik Harrgath said:

thumb_when-you-area-druid-but-multiclass

* Rogue Warrior.

 

393e6fc6f00ff09b15a23cc004a5edc6.jpg

* Wild Shape Relax mode.

 

 

hahah amazing.

 

i don't wanna come out of relax modeeee

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so, full confession:

 

first, i keep forgetting to post here every night.

 

but second, last night i was late getting to bed, and it got to after midnight, and i've been meditating before bed. Since I missed my streak counter, I said fuck it and went to bed without meditating. 

 

so, turns out streak counters are motivating for me. 

 

won't do that again, just being open and honest about it here. 

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so, full confession:
 
first, i keep forgetting to post here every night.
 
but second, last night i was late getting to bed, and it got to after midnight, and i've been meditating before bed. Since I missed my streak counter, I said fuck it and went to bed without meditating. 
 
so, turns out streak counters are motivating for me. 
 
won't do that again, just being open and honest about it here. 


Streak counters are so motivating! I had a hissy when I lost my year streak on MFP. A complete hissy. I remember waking up just before midnight a couple nights to at least try and cobble my day together - aaaand then lost my mojo on return from a vacation. Not even the vacation part - the return.

Whomp, whomp


Sent from my iPhone using Tapatalk

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Happy Monday friends. Weekly tracker updates!

 

On 8/12/2018 at 10:55 AM, spezzy said:

1) FOLLOW THE PROGRAM

 


    8/11-9/9       
Su Mo Tu We Th Fr Sa  
                  11  
12 13 14 15 16 17 18  
19 20 21 22 23 24 25  
26 27 28 29 30 31  1 
 2  3  4  5  6  7  8  
 9 

 

Did great here! 100%

 

On 8/12/2018 at 10:55 AM, spezzy said:

 

2) WORK HOURS

  • Get up on time: This week, the goal will be by 7:20 each day, M-F. 
  • Read for 10 minutes before bed
  • Work during work hours / Don't work during non work hours
  • Lights out by midnight each day, Su-Th

 


    8/11-9/9       
Su Mo Tu We Th Fr Sa  
                  11  
12 13 14 15 16 17 18  
19 20 21 22 23 24 25  
26 27 28 29 30 31  1 
 2  3  4  5  6  7  8  
 9 

 

 

These days are purple, because mixed. 

Read before bed every night

Did about 80% on work during work hours / don't work during non work hours

Lights out by midnight - made all but one

And get up on time, I've been getting up by 7:30, which is okay, but not my goal. 

 

 

Quote

3) POSITIVE ATTITUDE

  • Post positive attitude success or "bright spot" here each night

 


    8/11-9/9       
Su Mo Tu We Th Fr Sa  
                  11  
12 13 14 15 16 17 18  
19 20 21 22 23 24 25  
26 27 28 29 30 31  1 
 2  3  4  5  6  7  8  
 9 

 

 

I HAVE NOT BEEN POSTING THIS. I forgot. I will start doing it again today. 

Quote

 

4) MINDFULNESS THROUGHOUT THE DAY

  • Accumulate 3 minutes of mini meditation/mindful moments throughout the day, each day. 

    8/11-9/9       
Su Mo Tu We Th Fr Sa  
                  11  
12 13 14 15 16 17 18  
19 20 21 22 23 24 25  
26 27 28 29 30 31  1 
 2  3  4  5  6  7  8  
 9 

 

success here. Haven't necessarily been meditating each day, but have been taking moments. 

 

Quote

5) GET OUTSIDE AND AWAY FROM SCREENS

  • Go for a walk every day (unless weather prevents this)

    8/11-9/9       
Su Mo Tu We Th Fr Sa  
                  11  
12 13 14 15 16 17 18  
19 20 21 22 23 24 25  
26 27 28 29 30 31  1 
 2  3  4  5  6  7  8  
 9 

 

Not so great here. I forget the exact days I did and didn't, but lets say 50%. 

 

Quote

6) FIND A CREATIVE OUTLET


    8/11-9/9       
Su Mo Tu We Th Fr Sa  
                  11  
12 13 14 15 16 17 18  
19 20 21 22 23 24 25  
26 27 28 29 30 31  1 
 2  3  4  5  6  7  8  
 9 

 

 

 

My bass came saturday and I have practiced saturday and sunday!

 

I also got a Zelda coloring book and colored pencils :)

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I forgot to mention that yesterday I did no computer at all. That was a huge success for me. 

 

Plan for first half of this week (Ben is competing down in San Antonio this weekend, so we are headed down there Friday):

 

-Gym Monday, Wednesday, Thursday

-Play bass 15 minutes each day

-No grocery store from now until Thursday, get groceries for the weekend on Thursday. 

 

 

 

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Wow so much to get caught up to in this thread. Good stuff I may add. 

 

I share some of the same anxiety problems you do but they manifest a little differently.  Mainly as soon as something stressful happens in my life I tend to drop things quickly, and recently that has been working out.  I need to stop doing that and realize that not every stress event that happens to me means the world is coming to an end. Keep up the good fight Spezzy!

 

Image result for the sky is falling meme

 

Also awesome deficit deads there!  Way to go girlie! 

 

I used to work hand in hand with a coach doing all of my programming and I will say that it is so nice not having to worry about figuring out your own programming from week to week or month to month and not having to worry about what percentages you should be lifting each week to make progress.  Lol I'm lazy sometimes. 

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2 hours ago, Baxtan said:

Wow so much to get caught up to in this thread. Good stuff I may add. 

 

I share some of the same anxiety problems you do but they manifest a little differently.  Mainly as soon as something stressful happens in my life I tend to drop things quickly, and recently that has been working out.  I need to stop doing that and realize that not every stress event that happens to me means the world is coming to an end. Keep up the good fight Spezzy!

 

Image result for the sky is falling meme

 

Also awesome deficit deads there!  Way to go girlie! 

 

I used to work hand in hand with a coach doing all of my programming and I will say that it is so nice not having to worry about figuring out your own programming from week to week or month to month and not having to worry about what percentages you should be lifting each week to make progress.  Lol I'm lazy sometimes. 

 

haha stress definitely doesn't mean the world is coming to an end, though i definitely have had that thought before! It's super easy to drop working out when things get crazy, though I'm a firm believer in putting your mask on before you help others, so prioritize it for myself no matter what. Sometimes, other things do take priority (like, a family emergency), but getting back right away is soooo important for both mental and physical health. 

 

I don't think working with a coach is lazy, I think it's important - even if it's just doing percentages! Ive found that outsourcing help (for everything - I even get my groceries delivered now) is sooooo important and helpful to every day life. :)

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