Wednesday, April 21, 2010
Sunday, April 18, 2010
Good habits for good sleep:
1. Exercise most days, even if it’s just to take a walk.
2. No caffeine after 7:00 p.m.
3. An hour before bedtime, avoid doing any kind of work that takes alert thinking. Addressing envelopes—okay. Analyzing an article—nope.
4. Adjust your bedroom temperature to be slightly chilly.
5. Keep your bedroom dark. Studies show that even the tiny light from a digital alarm clock can disrupt a sleep cycle. We have about six devices in our room that glow bright green; it’s like sleeping in a mad scientist’s lab. The Big Man's new pet, a Roomba (yes, he loves his robot vacuum), gives out so much light that I have to cover it with a pillow before bed.
6. Keep the bedroom as tidy as possible. It’s not restful to fight through chaos into bed.
If sleep won’t come:Re-frame:
1. Breathe deeply and slowly until you can’t stand it anymore.
2. If your mind is racing (you’re planning a trip, a move, Christmas shopping; you’re worried about a medical diagnosis), write down what’s on your mind. This technique really works for me.
3. Slather yourself with body lotion. It feels good and also, if you’re having trouble sleeping because you’re hot, it cools you down.
4. If your feet are cold, put on socks.
5. Stretch your whole body.
6. Have a warm drink. Some people claim that warm milk contains melatonin and trytophan and so helps induce sleep, but in fact, a glass of milk doesn’t contain enough to have any effect. But it’s still a soothing drink. My nighttime favorite: 1/3 mug of milk, add boiling water, one packet of Equal, and a dash of vanilla. A real nursery treat.
8. Stretch your toes up and down several times.
9. Tell yourself, “I have to get up now.” Imagine that you just hit the snooze alarm and in a minute, you’re going to be marching through the morning routine. Often this is an exhausting enough prospect to make me fall asleep.
Re-frame your sleeplessness as a welcome opportunity to snatch some extra time out of your day. I get up and tackle mundane chores, like paying bills, organizing books, or tidying up. Then I start the day with a wonderful feeling of having accomplished something even before 6:45 am.
Friday, April 16, 2010
Wednesday, April 14, 2010
Monday, April 12, 2010
Sunday, April 11, 2010
Friday, April 9, 2010
I was delighted to see that the hotel where I'm staying has a gym, so I've made a committment to go to the hotel gym at least once during this trip. And in terms of food.... hmmm I find that my sweet tooth is pretty loud and in charge when I travel. I think it's connected to comfort. When I'm away from home splurges somehow seem less damaging and also have a way of comforting and soothing. But those calories count too.
I travel for work quite a bit. As I enter my third year of traveling around the country I'm trying to find ways to make my own "routines while en route" so that I can still have some comforts of home. Yes, it took me almost 2 years to realize that's what I needed.
Here are a few ideas I'm digging right now:
-I just found this amazing website called exercisetv.tv. Search "Megan yoga" and it will pull up videos with this awesome instructor and they are FREE! Hooray. So that's a fun thing I can do right in my hotel room.
-Walking around the city and checking out some new sites.
-If I have time search out a local yoga studio or dance studio and try a class in a new city. (so far I've only done this once. I took a yoga class in New York and even though I was so nervous, it was really quite fun!)
I'm still brainstorming about the food list. I'll keep you posted, and as always, ideas are welcome!
Tuesday, April 6, 2010
Sunday, April 4, 2010
Saturday, April 3, 2010
Friday, April 2, 2010
Thursday, April 1, 2010
Thanks again for reading along and especially for your comments and ideas! If you're reading and you haven't commented, please chime in.
March getting hot in review, by the numbers:
16--days that I incorporated some form of movement, exercise or extra activities in my day.
5 (at least)-- new recipes and snacks I've tried in my effort to find foods that feel filling and tasty.
38-- posts sharing my steps and goals.
7-- pounds lost! (according to our scale, but my clothes don't feel different yet)
2-- highest number of days of yoga in one week (goal is 3)
7-- number of pushups I can do (on my knees) without stopping
Those numbers don't truly sum up the month for me. More than anything is the feeling of support I have received from you and the moments when I've felt proud of myself for pushing myself to try something new, or to keep going! As I enter April, I'd like to focus on those moments of feeling proud and build on them.
A few areas I want to keep up on or do more of in this month:
- Continue working through Fat Smash diet, and allow myself some treats without guilt when I really really want them and make the conscious choice (example, I fixed a hot chocolate packet for myself, but felt okay about it. 140 calories, not too too bad. I'm glad to have gone for that instead of buying a fancy SBUX chai or eating junk)
- Keep going back to yoga, even when it feels hard
- Find the joy in trying new foods and being creative with healthy foods instead of feeling deprived or discouraged.
- Up my exercise! I want to exercise 4 times a week for at least 30 minutes each session.
- Keep working on my pushups! My next video is in about 2 weeks!
- Appreciate the journey!
Onward to April!!
Day 8. Eeeek!
P.S. I came in early to work today because I've got a lot of looming deadlines. It meant skipping yoga though which I was looking forward to. My co-worker and I just did an impromtu yoga session over by our conference table. Only 10 minutes but it was wonderful!