So many beautiful things. How could I not live without all of it?
I need to. I feel that my home and office reflects what goes on inside of me. Cluttered. Spreading my time, my thoughts, energy, words, actions, etc so thin among all of the people and activities that need to be completed.
For two weeks I am going to commit to taking 10 items a day out of my home. Along with that is I will not bring anything new into the house without taking something out. How is this going to go? What will it feel like? I will be letting you know.
Sunday, June 11, 2017
Saturday, March 11, 2017
The 5 Second Rule
I stumbled across a video on my Facebook feed a few weeks
back and was sucked in. The caption was why motivation is
garbage. I watched the clip, then proceeded to pull up the entire
video interview ( https://www.youtube.com/watch?v=LCHPSo79rB4 )
and then went back to watch her TED talk ( https://youtu.be/Lp7E973zozc ). If you’re not familiar with Mel Robbins she is a
very interesting speaker and former host on CNN. I had no idea who
she was or why I should care until after watching this interview.
She brings up the point that we are our own worst
critic/enemy/saboteur. Not only is there fear holding us back from
achieving everything we want, but that we can ultimately control and reverse
it. She talks about the tool that she uses called
the “5 Second Rule” and how it has helped her to overcome not just negative self
talk and fear but her depression and severe anxiety.
I put it to the test for a few weeks to see if it was a practice
that I could put into place and sure enough just a simple stop, 5-4-3-2-1, and
focus could really change my thinking. At first it was more of a
conscious mental change but as I used it in the coming days in other ways it
really has become even a physical change that I can feel. I’ve
noticed more now after a few days of really re-focusing that I don’t have the
same negative dialogue running through my head and I’m starting to add this mini
countdown to other areas.
I love finding tools and stories like this that help me feel like I
really can achieve my dreams and hit my goals.
#sisterstrong
Shelly
Sunday, March 5, 2017
Decision Fatigue
What is that? Through reading the 5am miracle by Jeff Sanders and listening to his blogs. This is something I have learned that makes sense to me.
How often do you wake up in the morning ready to go? You have the best intentions for the day. I plan to exercise, eat healthy, pray often, etc. I do this everyday. By the end of the day someone will make a suggestion that doesn't fit in with my commitment to myself, and I will join in. Ugh!
Have you noticed that your decisions as the day goes on aren't as strong and fast as at the beginning of the day? Decision fatigue. The number of decisions we make a day can leave us tired and sluggish. I find that it leads to poor decisions in the evenings. I overeat and eat less healthy options.
What can I do to solve this? I need to meal plan. Not only evening meals, but all the meals and snacks during the day. The secret to that is to have all the food on hand to make sure the commitment can be followed through on.
Be prepared and know that you can do it no matter how hard it is. This all includes your health, business and relationships.
How often do you wake up in the morning ready to go? You have the best intentions for the day. I plan to exercise, eat healthy, pray often, etc. I do this everyday. By the end of the day someone will make a suggestion that doesn't fit in with my commitment to myself, and I will join in. Ugh!
Have you noticed that your decisions as the day goes on aren't as strong and fast as at the beginning of the day? Decision fatigue. The number of decisions we make a day can leave us tired and sluggish. I find that it leads to poor decisions in the evenings. I overeat and eat less healthy options.
What can I do to solve this? I need to meal plan. Not only evening meals, but all the meals and snacks during the day. The secret to that is to have all the food on hand to make sure the commitment can be followed through on.
Be prepared and know that you can do it no matter how hard it is. This all includes your health, business and relationships.
Sunday, February 12, 2017
Not To Do List
To do or not to do...
We all seem to have a long list of to dos. Saying yes when asked. It is hard to say no. Many of us have this problem. That adds to our list of to dos. Who doesn't love that feeling of crossing things off our list. What does your to do list look like?
We all seem to have a long list of to dos. Saying yes when asked. It is hard to say no. Many of us have this problem. That adds to our list of to dos. Who doesn't love that feeling of crossing things off our list. What does your to do list look like?
- Laundry
- Sweep the kitchen
- Go to Walmart
- Pick up forms
- Mail the letter
- Plan for community ed class
- Basketball practice
- Wrestling meet
- Basketball game
But what about your not to do list? Have you ever thought about a not to do list?
This can be a really healthy list to have and keep. So what might not go on that not to do list?
This can be a really healthy list to have and keep. So what might not go on that not to do list?
- Eat sugar
- Over schedule
- Be on a screen after 9pm
- Be hung up on details
- Do everything
Monday, January 30, 2017
Prayer Warrior
This month has had lots of emotions. The one constant has been prayer.
This month we have been challenged with all four of us having to have doctor visits. We started with Ryan having his annual yearly protocol for Li Fraumeni Syndrome. Today we had final results on follow up appointments. We are much relieved that it will be another year before he has to undergo the testing protocol.
Rylee followed up next with a wrestling injury. He has a sprained MCL and is undergoing physical therapy and working on getting back on the mat. He did get back to the mat at practice today, but it didn't go as well as he would have liked and against the recommendation of the physical therapist:( Listen to the experts please. Rylee will need time to heal, but with individual and team tournaments coming up in February he is anxious to get back to normal.
I tried to cross the street one night and slipped on the ice. For the person who usually is well, I ended up in the emergency room with a pulled/torn hamstring. For the most part things are back to normal with some pain that is manageable.
Sully Warriors: Sully had his three month follow up for his oseteosarcoma. Sully was so excited to have clear results. We are are not watching any spots. Three months of smooth sailing.
The above is the short version of the month:) This mom has been a dedicated prayer warrior. I know that I by no means pray enough or maybe the right things, but daily I write down who I pray for and others in need of prayer. A friend and I read, Before Amen by Max Lucado. I find Max's pocket prayer a simple outline to praying each day. The pocket prayer is a tool for us when at times we are not sure how or what to pray.
The power of prayer is amazing. The miracles from prayer are seen everyday. I find that there are season to my prayers. Most often due to the external circumstances that happen, much like this month. I prayed diligently for my family, as well as, others. Now my focus will change to pray more for others.
I pray daily for my family, but more often for others when our circumstances are not like this January. I am thankful for what we have overcome this month as family. The trials bring us closer together and we draw our strength from all our family members. As we drive away from Rochester and I am able to inform family how things have went. The encouraging words we receive get us through that next hurdle that is waiting for us.
God is our refuge and strength, an ever-present help in trouble.
Psalm 46:1
Sample of Max Lucado's first chapter.
This month we have been challenged with all four of us having to have doctor visits. We started with Ryan having his annual yearly protocol for Li Fraumeni Syndrome. Today we had final results on follow up appointments. We are much relieved that it will be another year before he has to undergo the testing protocol.
Rylee followed up next with a wrestling injury. He has a sprained MCL and is undergoing physical therapy and working on getting back on the mat. He did get back to the mat at practice today, but it didn't go as well as he would have liked and against the recommendation of the physical therapist:( Listen to the experts please. Rylee will need time to heal, but with individual and team tournaments coming up in February he is anxious to get back to normal.
I tried to cross the street one night and slipped on the ice. For the person who usually is well, I ended up in the emergency room with a pulled/torn hamstring. For the most part things are back to normal with some pain that is manageable.
Sully Warriors: Sully had his three month follow up for his oseteosarcoma. Sully was so excited to have clear results. We are are not watching any spots. Three months of smooth sailing.
The above is the short version of the month:) This mom has been a dedicated prayer warrior. I know that I by no means pray enough or maybe the right things, but daily I write down who I pray for and others in need of prayer. A friend and I read, Before Amen by Max Lucado. I find Max's pocket prayer a simple outline to praying each day. The pocket prayer is a tool for us when at times we are not sure how or what to pray.
The power of prayer is amazing. The miracles from prayer are seen everyday. I find that there are season to my prayers. Most often due to the external circumstances that happen, much like this month. I prayed diligently for my family, as well as, others. Now my focus will change to pray more for others.
I pray daily for my family, but more often for others when our circumstances are not like this January. I am thankful for what we have overcome this month as family. The trials bring us closer together and we draw our strength from all our family members. As we drive away from Rochester and I am able to inform family how things have went. The encouraging words we receive get us through that next hurdle that is waiting for us.
God is our refuge and strength, an ever-present help in trouble.
Psalm 46:1
Sample of Max Lucado's first chapter.
Sunday, January 15, 2017
Rearview Mirror
We are two weeks into 2017. We are still going sister strong with what have set out to do together. I will attribute that to the wonderful accountability partner.
With that being said, wouldn't just be easier to go back to the way I ended 2016? Those habits would not get me to where I want to be, but it would be where things were comfortable.
This past week my husband had appointments out of town for two days. Going to Rochester and eating out you want to go to all the places that we usually go which includes great food and out of control portions. Being only two weeks into 2017 I am still working on establishing new habits. I'll honestly admit. While in Rochester I was not as good as I had hoped I would be. I will say I was better than I would have. I tracked my food and exercised while there. I did also make better decisions on food choices than I previously would have. Going to Rochester creates a stressful situation. Knowing myself I am a stress eater and look for those comfort food. 2017 is a great year to start to change that.
The two days taught me I need to stop looking in the rearview mirror of life. Looking through that mirror looking back does not get me to where I want to be looking forward. I have a vision of where I want to be, established my short term goals and laid out an action plan that I review daily. When I look in the rearview mirror I see spending habits, feelings, thoughts, mindset, food choices, excuses and cravings. I am now tearing down that rearview mirror and only looking out the windshield to the path ahead. The path is full of new adventures and that is exciting.
2017 is the year of new spending habits, management of feelings and thoughts, growth mindset, no excuses, and control of eating and cravings.
Every week, every day, every meal and every hour is new. Looking forward is the bet path to be on.
I have the power to change my life. - Jeff Sanders
Watch the path of your feet and all your ways will be established. Proverbs 4:26
#sisterstrongblog
Melissa
Wednesday, January 11, 2017
Balance
The struggle is real, balance is difficult to achieve. I tend to have an all or nothing, go BIG or go home view. Applying that to something like a lifestyle change has been a struggle. I have made strives to lose excess weight before and trying to maintain balance was the biggest struggle.
In college, I followed the South Beach diet and cut out bread and pasta completely (I LOVE bread and pasta for the record and this wasn't an easy transition). I would eat steammed veggies and a bunless burger or chicken breast for most meals and was completely fine with it. I hit the gym and would get a good workout in every day. The only problem was, I was 22 years old, living in a college town where outside of group projects the biggest social gathering was at a bar. I didn't cut this part of my diet out, frankly I didnt even see it as an option. I lost weight and felt great but knew that long term this wouldn't be the best solution. Eventually the pasta and bread would come calling my name again, and when they did the weight went back on.
After I was married, my new husband and I started weight watchers and in order to buy a few extra calories each day we switched to low calorie or no calorie foods. Keep in mind they all tasted horrible, but we had some wiggle room in our daily goal. After a few months of eating "butter" that only had 5 calories and "diet" or "fat free" and "sugar free" items that really didn't fix the cravings that we had those items were tossed in the trash. We decided that it would be better to eat actual food and enjoy the taste and flavors rather than save a few calories.
So here I sit today, still struggling with balance. Since we first had our daughter we've become wheat bread eaters and only keep whole grain pasta in the house. Most of the things that I cook are whole foods or at least I know the ingredients in them. I make an effort to cook at home as much as possible. But in the name of balance, we eat out and will continue to. I love pizza and homemade just isn't as good sometimes. And to be frank, some nights its great to let someone else do the cooking and clean up so that I can just relax and talk to my kids.
Its so easy for me to get discouraged when it hasn't been a great meal/day/week but trying to remember to find balance has been helpful in being able to continue instead of tossing all the hard work out the door on a few missteps. We're heading on a long talked about family trip to Disney this weekend and balance will be what keeps me going. The diet will not be great, there is only so much control that I have over that. But I plan to offset that by the massive amounts of walking we'll be doing. Additioanlly, this trip is an awesome experience for our whole family and I want to be present in the moment and enjoy my kid's faces as they experience the rides, not stressed about where we will eat next and how expensive it will be in both dollars and calories. Balance...deep breath....balance.
#sisterstrongblog
In college, I followed the South Beach diet and cut out bread and pasta completely (I LOVE bread and pasta for the record and this wasn't an easy transition). I would eat steammed veggies and a bunless burger or chicken breast for most meals and was completely fine with it. I hit the gym and would get a good workout in every day. The only problem was, I was 22 years old, living in a college town where outside of group projects the biggest social gathering was at a bar. I didn't cut this part of my diet out, frankly I didnt even see it as an option. I lost weight and felt great but knew that long term this wouldn't be the best solution. Eventually the pasta and bread would come calling my name again, and when they did the weight went back on.
After I was married, my new husband and I started weight watchers and in order to buy a few extra calories each day we switched to low calorie or no calorie foods. Keep in mind they all tasted horrible, but we had some wiggle room in our daily goal. After a few months of eating "butter" that only had 5 calories and "diet" or "fat free" and "sugar free" items that really didn't fix the cravings that we had those items were tossed in the trash. We decided that it would be better to eat actual food and enjoy the taste and flavors rather than save a few calories.
So here I sit today, still struggling with balance. Since we first had our daughter we've become wheat bread eaters and only keep whole grain pasta in the house. Most of the things that I cook are whole foods or at least I know the ingredients in them. I make an effort to cook at home as much as possible. But in the name of balance, we eat out and will continue to. I love pizza and homemade just isn't as good sometimes. And to be frank, some nights its great to let someone else do the cooking and clean up so that I can just relax and talk to my kids.
Its so easy for me to get discouraged when it hasn't been a great meal/day/week but trying to remember to find balance has been helpful in being able to continue instead of tossing all the hard work out the door on a few missteps. We're heading on a long talked about family trip to Disney this weekend and balance will be what keeps me going. The diet will not be great, there is only so much control that I have over that. But I plan to offset that by the massive amounts of walking we'll be doing. Additioanlly, this trip is an awesome experience for our whole family and I want to be present in the moment and enjoy my kid's faces as they experience the rides, not stressed about where we will eat next and how expensive it will be in both dollars and calories. Balance...deep breath....balance.
#sisterstrongblog
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