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Week Four – Wednesday

How are you finding the good, and rejoicing in every day?

My day today started off a bit rough, I wasn’t feeling the best, and honestly had a pretty horrible attitude to match.

Was this a part of my goal, no. It was bizarre how clearly I could think, okay, is this how I want my day to go? Did I want to choose to parade around in negativity, absolutely not. I CHOSE to change my attitude. Since beginning this project I have been so aware of the choices I have. Truth is, we all have these choices! Once I started taking control of my happiness the choices have been much clearer, and 100% easier to choose. The fact of the matter is I feel better. As I just relax, and drink my tea I can reflect on how I want tomorrow to be. I can choose to wake up with a desire to make it great, and with a purpose to be in charge of my day and reactions. All in all, you have a choice.

 
Workout Report!

I am still at it my friends! Can’t believe it, but I’m still doing it! Today, I rode the recumbent and it was great! I rode it for 30 min and went over 10km. I don’t have a good workout report because, when I went to get my distance report I hit the wrong button and cleared the screen.. I died a little inside. It was a great workout and I really pushed myself through the resistance. I have slowly been making my tough intervals longer and the easier intervals shorter. I am amazed at the ability I am working up! You can do it, and so can I! It’s still all about choices!

Post workout reaction to clearing the screen.. It was rough.. 
Brooke

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Week Four – Tuesday 

Love life.

Today was a busy but rewarding day! Between classes, and homework I really had to make time to go to the gym! Did I give in and not go, definitely not! In fact today I went twice. I attempted to do a workout at the gym after class but ran out of time I used the rowing machine for 20 minutes and then had to leave. At the end of the day I decided 20 minutes wasn’t enough. I went back to the gym and did a 20 min bike interval workout. It not only gave me a break from my homework I felt energized after and doing homework suddenly wasn’t so bad!

To wrap up my day and relax I had a Epson bath to look after my muscles and unwind.

Stay motivated and make time!!

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Week Four – Monday

Week four is underway, wow!  I never ever thought that I would say that doing my 17th workout in roughly 21 days! Honestly, I am so proud of myself! For some relaxation in the midst of homework I had an awesome phone chat with a balcony person and it was exactly what I needed!

Stay Motivated

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Week Three – Friday & Weekend

If I am being honest my weekend wasn’t an image of physical health, and neither was my friday I completely skipeed my 5th workout…  Disapointing yes, this is a struggle I will be faced with every Friday as I am home for the weekend on Thursday nights. Knowing this will be a struggle I have researched some methods to make my work out happen! Jenny Sugar at popsugar.com has created a list called “20 Ways to Ensure Workouts Happen Everyday” some of the options would work great for my Fridays, others not so much. I have adapted this list and created my own to use to make sure my workout happens. Below I have listed the link for the list, and added my own list.

  
In areas of mental health I was overflowing.  I spent Friday & Saturday with my family at home, I am so blessed to have these amazing people in my life! The are iny my balcony cheering me on and helping me on my journey 100%. I had some awesome visits with my mom who happens to be a wealth of infinate knowledge. She has influenced me to live a full life, and taught me that making informed choices is so important!

  

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Week Three – Thursday

Who are you aside from what is consuming your life right now?

Okay, there has been something on my heart for a long time. Feedback from others can make or break you if you let it. Up until now I have been carrying all of the hurtful feedback I have received in my life and put it on like a coat. Let me tell you, that under all of these coats there is a very small exhausted human. Those coats way you down and even worse, they have voices. These voices repeating that feedback over and over. Yes, I have just sounded a bit crazy there, but I am ready for something big. Recently I read an article from Dylan Wiliam called Feedback a Part of a System there was a section of this article really hit home for me and my pile of coats. 
“Students often adopt a performance orientation because of their views of the nature of ability. As the work of Carol Dweck (2006) has shown, many students believe that academic ability is more or less fixed—that there are smart kids and not­so­smart kids. When students with this view of learning are given a task in the classroom, they rapidly make a judgment about their chances of success. If they think there is a danger that they’ll fail while many others in the class succeed, they are likely to disengage from the task. After all, it’s better to be thought lazy than dumb. Students with an incremental view of ability, on the other hand, see challenging tasks as opportunities to get smarter. (p. 33)”
From a young age I wore those coats and one of them was “the notsosmart kid” was my performance in school great, absolutely not. Did I believe that even if I applied myself, I would fail, yes, so did I apply myself, no. Though I have grown the coat has stayed and it has continued to affect my effort and progress. That is a pretty small coat. It feels as though I have been suffocating wearing it around for so long. It’s time to take these coats off and let myself breathe easy, find happiness, and be the best person I can be.
So, going forward I am making the choice to remove these coats. This is not one of those choices where just say “There, that’s better, they are gone!” not many of things in life are that simple. Something I can do to begin to take them off is compile some verses to help me be reminded of who I am under the coats, the person God says I am. God says these things about you too, they are not just directed to one person His words touch the entire earth. 
Believe it or not I am a person, aside from university, work, and my stressors. I have great qualities, things that make me amazing. I am a creative and caring being, I am a teacher, I am a photographer, I am friend, I am a daughter, I am a girlfriend, I am a sister, I am a role model, I am a lover of beautiful landscapes, I am a home decor and DIY enthusiast, I can make people laugh and feel better, I am a smile and a hug giver. The bottom line here is we all have qualities that makes us wonderful and amazing! Who are you? What are your coats saying to you?
Sometimes in life we make mistakes, things happen, we fail, and we fall down. What or who picks you up? 
Get up and show the world who you are, show them your awesome!

  

Workout Report!

In my pic collage you can see my workout summary from the bike! Cant believe I have been actually keeping up with my workouts! It feels phenomenal and the results are so, so rewarding!!

Here is my Coat List I will refer to this when I am feeling a coat trying to consume me

  
 

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Week Three – Wednesday 

Choose to spend time with people who motivate you. 

In my life I have chosen to surround myself with a specific type of person. These special people are called balcony people. I choose to spend time with them because they raise me up and cheer me on especially on journeys like this. Below I have shared a quote that describes balcony people as well as basement people. I would like to encourage you all to think about who you choose to surround yourself with are they the balcony type or the basement type. Next I want you to think of yourself, what kind of person are you? How do you treat others?

Some people are in the “balconies” of our lives, cheering us on, encouraging and energizing us with their warm affirmations. Others live down in our “basements,” coldly tearing away at our souls with their unfair and critical judgements. – Joyce Landorf Heatherley

I would like to think that I choose to be a balcony person in others lives but, I am not perfect I often find myself making judgments or condemning others for their choices. Is this who I want to be? No. 

 One month ago I sat down with a life long friend confiding in her my thoughts on my health. She stood strong beside me, listened, encouraged, and shared her own wishes. We decided that day we were going to make a change. So the journey began. Not easy or perfect, but we chose to start. Today she texted me looking for a workout buddy and though i had completed mine for the day I agreed to come over and participate. This is what you do when you want to see the people in your life succeed! When I walked through the door she immediately congratulated me on my progress and told me how proud she was of me. Wow. There you go two balcony people affirming, and cheering each other on! I am so thankful for balcony people and their gifts. I am so thankful to have friends that want to see you win, succeed, and find happiness! Lastly, I am so thankful that I can cheer friends on and encourage them on their own journeys. Today was such a great mental health boost!

As far as eating and working out went I killed it! Yesterday’s tips and research made up for today and I beat my late night snacking urge. My workout was so rewarding I completed my 14.5 km in 35 minutes on the bike and pushed through with strength and determination. 
 

Have a blessed and awesome day! Make sure to take time to send a shout out to one of your balcony people today!

Brooke 

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Week Three – Tuesday

Get up and decide to take the next step toward something amazing.

“The godly may trip seven times, but they will get up again. But one disaster is enough to overthrow the wicked.” Proverbs 24:16   This verse is guiding me forward after today. I am praying for strength, and knowing that I have God is the best pick me up I could ask for. Today I am thankful for God, and the amazing people in my life who are encouraging me to push forward, and succeed.

Today started with purpose and determination. I rose with the desire to be committed, to do what it takes, to have what I want. I ate well by following my plan, I killed my workout (14.4 km in 35.4 min), had an amazing nutritious supper, and then it happened…. The desire to snack began to consume me. For the last two weeks snacking has not been a large issue but, tonight I craved bad carbs. I would love to say I stood strong and refused to give in to the craving, I didn’t. I am human, I am not a super person who can say no all day everyday. Is it the end of the world, no. I want to find some tips to prepare myself for when I have this desire again. Research Time!

Kayla Itsines, a well-known fitness trainer has some great tips to look at when you are facing a craving. Looking at this list I can see where I went wrong, I ate my supper tasty stir fry in 10 min. while sitting on the couch watching Netflix. I was not taking the time to focus on my food, and eating at an effective pace. When I take my time eating I get longer satisfaction out of my meals because, my body registers what I am feeding it. I will be mindful of this tomorrow and her other helpful tips! See the rest of the tips from her blog below.

Retrieved from Kayla Itsines Blog, click the link for more great tips!!

Late Night Snacking Article

How To Stop Late Night Snacking

Plan an activity after dinner: This could be something as simple as taking the dog for a walk, reading a book or calling your friend. It doesn’t have to be hard, but it will help to distract you and stop you eating out of boredom.

Satisfy Your Cravings: If you can’t help but crave chocolate or something sweet after dinner try swapping your cravings for healthier alternatives. Swap milk chocolate for dark chocolate (a small piece will satisfy you) or bake your own healthy treats rather than reaching for store bought ones – I am loving banana nice cream. It isn’t about depriving yourself, rather making smarter choices.

Eat The Right Dinner: If your post dinner ritual involves you feeling hungry and like you could eat a dinosaur, then you are not eating the right types of food. Make sure to include plenty of protein, whole grains and fiber in your dinner to keep you feeling fuller for longer and satisfy your appetite. This will also help to curb your cravings.

Don’t Eat In Your Bedroom: So many of us have gotten into the habit of eating whenever, wherever. To reduce your late night snacking try your hardest to eat all of your meals at the dining table or in the kitchen. This includes your treats as well, doing this will help to stop mindless grazing whilst watching TV and allow you to focus on your food. You may also be less likely to get up and grab naughty snacks if you know you aren’t allowed to eat them in bed or on the couch.

Have A Cuppa: Instead of being quick to reach for the snacks, try sip on some water or herbal tea. This will replenish your H20 levels, and if you choose to have some tea it will aid in settling your stomach and setting you up for a good night’s rest. I like chamomile and peppermint. 

Tell Your Friends & Family: If you are serious about quitting the late night snacking, now may be a good time to let your family and friends know. If your housemate loves late night baking and you always have a batch of brownies awaiting your taste buds then have a chat to her and explain what you are trying to achieve. It can be as simple as asking them not to offer you any sweets treats, or not to eat in front of you. Removing the temptations makes SO much difference!

Now that I have found this information I cannot wait to see what tomorrow brings. I feel prepared to take on my day with positivity, and the desire to use today as a learning experience! If you guys need to reconnect with your fitness goals and are feeling unmotivated use my story to motivate you! Don’t wait around saying “One day when I get fit….”,  “One day I will do it..” make that day today. Bite the bullet, make a choice, and better your life because, man does it feel good!

Have a spectacular evening! Tomorrow is a new day for great things!

Brooke