Liberator's 5th: Building Routines for Rich Habits

[Liberator]

This is a work in progress.

 

"Rich" habits refers to a book I read… 

 

The end of the school year is stressful and hectic, then I am going to Chicago, then I am home with lots of time on my hands. If I don't have a good plan the whole summer slips away from me and all I did was laundry and paint the house…

 

AM Routine:
      Wake Up Time: Up before 6 am - work days;  8 am - weekends 

      Five minutes of yoga or day in the morning (Spine warm-ups and sun salutations) 
      Meditation- 10 minutes

Gratitude statements:

Exercise:

      25 squats (daily)
      25 push-ups (daily)

      StrongLifts 5x5 (2-3 times per week until 6/26)

Diet:

Avoid nuts, limit dairy including ice cream, limit sugar (except stevia), limit grains (rice and potatoes are okay), limit processed foods and baked goods.

Eat quality proteins (grass-fed beef, pork and lamb, fish and seafood) and lots of veggies. 

Drink water (San Pelligrino) and coffee (no tea   )

Limit alcohol (no beer or wine; Absolute or Grey Goose Vodka in small quanities) 

Side Quests:

    House Chores

            Laundry

            Clean Kitchen 

            Run dishwasher

            PM House sweep

            Declutter or clean one small area in the house

     To Do List:  Get three important things done each week (work up to daily To Do)
     Detox: 

[Wandern]

Painting the house sounds like a good use of the summer!

[Liberator]

Painting the house sounds like a good use of the summer!

Well, I have done that once before I had kids, it sucked and took the whole summer…. now I am happy to pay someone else to do that. My time is becoming more and more precious!

[Liberator]

Gratitude Statements:

 

I am grateful for the sound of rain on the roof.

I am grateful for sushi with wasabi, delicious and no reactions and love the thrill of the wasabi rush.

I am grateful for happy, excited seniors who are finishing their time in high school and ready to take on the next challenge in life.

I am grateful for my upcoming trip to Chicago and AP art history training.

I am grateful for my freshman students who take on challenges and get the job done!

I am grateful for my boys becoming another year older and having another year of happiness.

 

 

StrongLifts today; squat(85#), bench press (65#) and barbell row (65#)

I am hoping to get my squat to triple digits before the end of the school year. 

 

I need to make the change in my life to not sleep in on the days I am not working. I am up by 6:00 on work days. Non-work days I sleep in to 9 or 10 I need to up my game!

[Guzzi]

I LOVE your goals! Definitely subbing

[TennisGeek]

Yay! Subbed!

 

I'm stalking you. LOL!

[Liberator]

I am grateful for having birds as my alarm clock today.

I am grateful for green lushness of rainy days, I like getting some good downpours to keep the ground moist and alive.

I am grateful for another summer that is mine to do as I please.

I am grateful for peonies, one of my favorite flowers, gorgeous colors and heavenly scent, enjoying the past month of blooms from all the varieties blooming in succession.

I am grateful for the man in my life who is loving husband and caring father and all around good guy.

I am grateful for reminders that my boys are growing up and coming more independent and need opportunities to grow up and be mature.

 

This week I did:

three loads of laundry during the week.

two sessions of SL 5x5

one set of squats and pushups

 

 

To Do List: I got three important things done this week.

 

Detox:

Using charcoal when getting a breakout; 3-5 capsules, it cleans out toxins but also any good nutrients as well. I need to find the ideal time to do that so I don't lose out on the good vitamins and minerals… maybe Saturday nights will be detox time.

Trying different raw green juices and lemon ginger juice. I like them but a bit sweet.

Tea Tree oil for my skin seems to help. I like the tingling feeling.

Niacin flush is also a detox.

Sweating and saunas help: sweating I do with working out, a sauna is not available at the moment.

Massage and dry brushing: I am dry brushing before my shower each morning, massages are too few and far between but I am using a foam roller and an acupuncture mat a couple times a week.

 

Diet: ate a cupcake that O delivered to me during school with a little note, very sweet but shouldn't eat the cupcake, not good and I did break out a bit.

 

Drinking: One drink this week - Friday, Absolute on the rock with a twist of lemon.

 

Notes:

 

I had to present awards to my seniors for class day on stage, normally I am a nervous reck about it… decided it was no big deal and I could handle it without any problems…. and I was fine… I think I actually talked too much! lol!

 

Ordered a new swimsuit on-line, a bikini, I'll have to see if I can pull it off. My body is looking more "athletic" than it has in years, I am not getting a more defined waist and curvy feminine body, it is more bad ass than soft and girlie. I am a pretty feminine person already and having a stronger body helps to balance that. It is fun to see what lifting does to my body, it will be interesting to see how I progress. 

 

I am changing the way I think about my body, I can do more than I thought and I am more athletic than I thought. I am not a very competitive person and I did some sports in high school and college but not too into the mindset so I was not very good. I don't like the thought of damaging my body or hurting someone else for the sake of a competition or anything else from that matter. In a way it has helped me because my body hasn't had the wear and tear and aches and pains I could have if I pushed things when I was younger and well… dumber (at least about my body).

[Lammis]

Always happy to follow another mama.

 

And yes, screw house painting (if you can afford it).  There are things that are much more fulfilling (unless you like that sort of thing, which I do not).

[TennisGeek]

...

I am changing the way I think about my body, I can do more than I thought and I am more athletic than I thought. I am not a very competitive person and I did some sports in high school and college but not too into the mindset so I was not very good. I don't like the thought of damaging my body or hurting someone else for the sake of a competition or anything else from that matter. In a way it has helped me because my body hasn't had the wear and tear and aches and pains I could have if I pushed things when I was younger and well… dumber (at least about my body).

 

My wife is probably like you. Sees anything to do with competition as potential chance to hurt someone else's feelings.

 

I have very different perspective on good competition.

 

I love fair competition. Tennis is a one on one sport, a purest form of competition.

Greatest fun and joy is in competing by using everything you have, mentally and physically.

 

You win sometime, you lose sometime. You learn humility and humanity in winning and losing.

I don't care winning or losing at all so I don't know it should be called competition.

It's a way to challenge yourself to perform under pressure. When I can do it, it's such a joy.

 

When I play against better tennis player, I can see my weaknesses better.

When I did my best, that's all it matters. Not the score.

 

When you get that, it's always fun to play tennis.

 

At tennis club, I play high school or college kids sometimes and every kid is very nice and humble.

That makes me proud.

You can learn sportsmanship in individual sports like tennis better than team sports, IMHO.

[Liberator]

I am grateful for a husband who will do eight loads of laundry in a single day!

I am grateful for a husband who can make any situation funny and make me laugh.

I am grateful for a husband who is a team player, who thinks about the whole family and willing to do what is takes to make things work.

I am grateful for a husband who is gracious and kind, patient and loving even in the most stressful situations.

 

I am grateful for the father's in my life, my biological father, step father and father-in-law, all really different and each has lived their lives according to their values and have taught me important lessons by example. My father lives a life total independence, thinker scholor, life-long adventurer and non-comformist taught me not to be a sheep and only break one law at a time. My step-father is a funeral director and helps people through tough emotional crisis, he taught me about kindness and honoring people's feeling and emotions while holding yourself together and keeping calm. My father-in-law is a quiet, low-key man with a strong work ethic and traditional values, he taught me everyone has value and you can learn something from each person you meet.

 

One is a rebel, the second is Mr. Popular and the third is the helpful nerd and family-man, all so very different but I am grateful for each point of view and each relationship has enriched my life. 

 

Happy Father's Day!  

[Liberator]

I've come to realize I do better at challenges with a daily template. I also need to embrace the idea of quantifying my efforts to track progress, I just need to get over my resistance to the idea. Maybe I will do a weekly tally  

 

AM Routine:
      Wake Up Time: 

      Five minutes of yoga 
      Meditation- 10 minutes

Gratitude statements:

Exercise:

      25 squats 
      25 push-ups 

      StrongLifts 5x5 

Diet:

Side Quests:

    House Chores

            Laundry

            Clean Kitchen 

            Run dishwasher

            PM House sweep

            Declutter or clean one small area in the house

     To Do List:  
     Detox: 

Notes:

[Liberator]

Another work in progress… 

 

Weekly

This week:

To Do List:

- Call to get estimates for the roof work

- Get my supply order done

- Put in receipts for supplies

- Get my grades done and in the computer

- Get my blood work done

- Figure out O's Pokemon cupcakes and call Lasertron with final head count.

- Cut J's hair

 

Next week:

- Prepare for Chicago Trip

 

Chicago Trip Things to Do:

 

I will need to double and triple up on things to maximize experiences!

 

Must Do List:

Contemporary Art Gallery

Walk on Beach and through the Gardens

Miller's to see Andy

Buddy Guy's (9:30pm-12:45)

Green Mill Gypsy Jazz (9pm-1am)

 

Museum of Contemporary Art :Closed Mon; Tues. opened until 8 pm; Wed-Sun 10-5pm; Buddy Guy's every night 9:30: 

 

Maybe List: (depending on finding people in my class to go with me and what they are into)

Meet up with Debbie from TICA 2011

Andy's Jazz Club

Art Institute of Chicago (should be going with during class!!)

Boystown; dancing at Scarlet or Rosco's

Wrigley Field (Cubs play the Red Sox; 6:10 start time; Mon, Tues & Weds) 

Last Ship musical by Sting (7:30 playing every night but Mon.)

Chinatown (Moon Palace was awesome but far to go without a car) 

Greektown

Shane's Art Gallery

Go out for Thai food or Seafood

Go to awesome but expensive Venetian restaurant Prosecco 

Top of John Hancock for drinks or the Wit rooftop

 

Summer

Things To Do:

 

Summer Financial Goals

- Set up retirement account

- Meet with accountant to learn how to reduce taxes

- Create will

 

Summer Art Goals

- Create "Art Master Minds" group and meet a few times over summer

- Develop Sketchbook practice 

- Meet with Rachel on a weekly basis for Art-time

- Go to Sandy's Art in the Garden days

 

Summer Exercise Goals

- Develop daily Yoga practice 

- Running (20 min HIIT)

- Lifting?

 

Summer Family Goals:

- Get O to ride a bike

- Get J to learn to sleep in his bed

- Take a family trip

[Barfly]

Wow, looks like quite a list!

[Liberator]

AM Routine:
      Wake Up Time: 8:20

      Five minutes of yoga 
      Meditation- 10 minutes

Gratitude statements: Done

Exercise:

      25 squats 
      25 push-ups 

      StrongLifts 5x5 

Diet: BP coffee, gluten-free blueberry waffles, Quinn popcorn, Dinner: pulled pork w/roll, mashed potatoes, dill cucumber salad, three noodles of pasta salad, tomatoes, watermelon sherbet, water .

I did have a reaction probably to the roll or the dessert. I  break down and think this is all in my head,

Side Quests:

    House Chores

            Laundry

            Clean Kitchen 

            Run dishwasher

            PM House sweep

            Declutter or clean one small area in the house

     To Do List:  
     Detox: 

Notes:

[Lammis]

Nice lists!

 

What's Quinn Popcorn?

[Barfly]

Nice lists!

 

What's Quinn Popcorn?

Special Eskimo blend?

[Liberator]

Nice lists!

 

What's Quinn Popcorn?

 

It is very tasty Maple and sea salt microwave organic popcorn. I hate all the chemicals and oils in microwave popcorn but my children love popcorn.  There are other flavors but I haven't tried them yet. I use coconut oil instead of the safflower oil. I am hope to experiment with my own microwave popcorn, it is expensive to buy and it seems easy to do yourself.

 

[Liberator]

AM Routine:
      Wake Up Time: 6:10

      Five minutes of yoga - no 
      Meditation- 10 minutes - no

Gratitude statements: 

I am grateful for another day to try again at AM routine.

I am grateful that I got to work early enough to be calm and collected and happy.

I am grateful for a good easy meal of organic chicken sausage with red peppers and onions and my husband and J liked it and O tolerated it.

I am grateful for the longer days and the time spent outside, it is lovely to sit on the porch, watch J on the swing and work on the computer.

I am grateful for my growing circle of friends, for many years I didn't work at my friendships and really only spend time with a very few people, it is so nice to have a bunch of people to go out with and plan things with and enjoy their company.

I am grateful for my Chicago trip, so thrilled to spend time there, love love love that city!!!!

 

Exercise:

      25 squats - done
      25 push-ups - done

      StrongLifts 5x5 - hope to get into the gym on Tuesday….. 

 

Diet: Breakfast: BP coffee Lunch: brown rice and butter, Snack: raw green juice, Quinn popcorn, Dinner: Chicken sausage, red peppers and onions, brussel sprouts sauté in butter, cherry tomatoes.

Side Quests:

    House Chores

            Laundry - one load- done

            Clean Kitchen - done

            Run dishwasher - done

            PM House sweep

            Declutter or clean one small area in the house - J's room, through out old toys and scrubbed the floor.

     To Do List:  

E-mail about summer program for O. - done

RSVP for bridal shower - done

Cover sheet for my "TSP report" - 

     Detox: Raw green juice

 

Notes:

I let all kinds of things screw up my morning, husband, kids, laziness… I need to take control and make things happen. No one else will do it for me. No excuses! 

 

I had some wonderful J - time with his new number sticker book! I want to do this on a regular basis, he loves to sit down with me and do the stickers. He is so sweet with his book, he carries it around the house, he takes it to bed with him.

[Liberator]

My wife is probably like you. Sees anything to do with competition as potential chance to hurt someone else's feelings.

 

I have very different perspective on good competition.

 

I love fair competition. Tennis is a one on one sport, a purest form of competition.

Greatest fun and joy is in competing by using everything you have, mentally and physically.

 

You win sometime, you lose sometime. You learn humility and humanity in winning and losing.

I don't care winning or losing at all so I don't know it should be called competition.

It's a way to challenge yourself to perform under pressure. When I can do it, it's such a joy.

 

When I play against better tennis player, I can see my weaknesses better.

When I did my best, that's all it matters. Not the score.

 

When you get that, it's always fun to play tennis.

 

At tennis club, I play high school or college kids sometimes and every kid is very nice and humble.

That makes me proud.

You can learn sportsmanship in individual sports like tennis better than team sports, IMHO.

 

Good points! and I agree with you! 

 

It is one of my mental hang-ups that I would like to get over. With tennis, I would just crumble as soon as scoring started. I would lose to less skilled players all the time.  

[Liberator]

Okay I just want to note that I do SO MUCH BETTER when I use my template and edit the entry as I get things done. 

 

I like doing the squats and pushups later in the day. I want to experiment with doing some exercise in the morning. I feel like yoga is harder for me in the morning, I am not as flexible but it might change with practice or I could be even more flexible later in the day with a morning practice… I would like to give the AM yoga another shot.

[Liberator]

AM Routine:
      Wake Up Time: 5:45

      Five minutes of yoga - no
      Meditation-10 minutes - yes

Gratitude statements:

I am grateful for the gentle morning light as I awake.

I am grateful for my eyes, I work them so hard and rely on them so much, seeing is such a big part of my reality.

I am grateful for morning kisses to start my day.

I am grateful for sticker books, J loves them and gets totally engrossed in finding and placing the stickers.  

Exercise:

      25 squats - done
      25 push-ups - done

      StrongLifts 5x5 - No

Diet: BP coffee, Lunch: tuna fish and dressing, snack: popcorn, Lemon ginger probiotic drink, Kind Bars (2) dinner: sushi, Pellegrino, artichoke and garlic salsa without the chips, yum! 2 more Kind bars (I can't have those things in the house!

 

Side Quests:

    House Chores

            Laundry - yes

            Clean Kitchen - yes

            Run dishwasher - no need

            PM House sweep - yes

            De-clutter or clean one small area in the house 

    To Do List:  

         SIGN UP FOR SURFING IN TORONTO FOR JACOB - WED!!!!

        "TPS" report - done 

        Clean my classroom - 1/2 done

        Scholarship -

        Grades -

        Supply List - 

        O's B-day Cupcakes and loot bags; call Lasertron w/final count

        O's summerMax program paperwork

        O's Piano evaluation paperwork

        J's yearly meeting - set the date

     Detox: Lemon ginger drink, garlic in salsa, niacin 

 

Notes:

Okay, better about getting up today but still need to make time for yoga.

Template helps!

[Liberator]

AM Routine:
      Wake Up Time: 6:35

      Five minutes of yoga - no
      Meditation- 10 minutes - no

Gratitude statements:

Exercise:

      25 squats 
      25 push-ups 

      StrongLifts 5x5 

Diet: BP coffee

Side Quests:

    House Chores

            Laundry

            Clean Kitchen 

            Run dishwasher

            PM House sweep

            Declutter or clean one small area in the house

     To Do List:  

SIGN UP FOR SURFING IN TORONTO FOR JACOB - WED!!!!

        Clean my classroom - 1/2 done

        Scholarship -

        Grades -

        Supply List - 

        O's B-day Cupcakes and loot bags; call Lasertron w/final count

        O's summerMax program paperwork

        O's Piano evaluation paperwork

        J's yearly meeting - set the date

     

    Detox: 

 

Notes:

[Lammis]

Hello.  I have decided to adopt you.  It's a side quest and not creepy at all.  

 

I really like your idea of gratitude statements.  

I've been thinking of making a board for my front door where I can put them up.  It may have to start with post it's stolen from work.  Is that bad karma?

 

I noticed you are halfway done cleaning your classroom.  At my school we do not have our own classrooms, but I am halfway done cleaning my desk.  Yessss....

 

Also, please, please tell me your experience with BP coffee.  I'm intrigued, but also slightly off put by the thought of it.  Is it all that?

 

Keep it up!!!

[Liberator]

Hello.  I have decided to adopt you.  It's a side quest and not creepy at all.  

 

I really like your idea of gratitude statements.  

I've been thinking of making a board for my front door where I can put them up.  It may have to start with post it's stolen from work.  Is that bad karma?

 

I noticed you are halfway done cleaning your classroom.  At my school we do not have our own classrooms, but I am halfway done cleaning my desk.  Yessss....

 

Also, please, please tell me your experience with BP coffee.  I'm intrigued, but also slightly off put by the thought of it.  Is it all that?

 

Keep it up!!!

Hi! Haha, I don't think I am up for adoption, my mother is still rather fond of me but we can still be "accountibuddies"

 

The gratitude statements are from a podcast that I will post for you if you are interested. Gratitude heartfelt is always good karma.

 

I am blessed with a large art room and I am not a natural organizer, lucky for me my students enjoy helping me and organize the room.

 

BP coffee…

I had stopped drinking coffee a few years ago when we got a Keurig and I was constantly drinking coffee and messing up my sleep and being too wired. I decided to buy the package of coffee and oil and chocolate. I like the rich fatty flavor of the BP coffee and the cocoa. I am not using the BP coffee beans right now, they are expensive! I have a lot of butter and oil in the coffee and I am not hungry all day. 

[Barfly]

Is your school still in session? O_o