https://padlet.com/rliddell1/mtlfyyna428stgip until Saturday, November 13, 2021 en-us 2021-10-13 02:39:52 UTC 2025-03-12 23:43:42 UTC hello@padlet.com https://padlet.net/icons/png/1f957.png rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1812733576 Barre class and 45 minute fast walk
Set my distal goal using the S.M.A.R.T Goal Framework
planning how to track and measure for reflection

]]> 2021-10-13 03:23:25 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1812733576 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1812782149 Ran 10.5 km slowly ACal=1088
Researched Anti-Inflammatory eating, nutrition with Crohn's and Colitis, and best food choices related to menopause. 
I bought The Galveston Diet On-line and began the program.
Thanksgiving Dinner - felt good to be making healthy choices and not go to bed stuffed like a turkey.

Tracking??? apple watch and anecdotal?
What will motivate me? Is instagram enough?

]]> 2021-10-13 03:45:46 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1812782149 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1812789222 2 hour hike moderate intensity  - ACal = 997
Shopped for special food and meal prepped.
Felt good to prep food so that I would have healthy options ready to go.
Noticed I felt more motivated, productive and driven to accomplish things in other areas of my life like garden clean up, school planning, and doing jobs I had been postponing. 

energy - 6
stomach - 5
mood - 8]]> 2021-10-13 03:49:28 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1812789222 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1812795606 Morning workout (42 minutes) ACal=616
Back to work and black coffee was a struggle.
Need to adjust water intake in the day.
Sat for lunch and ate with awareness and intention.
Hungry at 8pm but didn't eat.

energy - 5
stomach - 5
mood - 5]]> 2021-10-13 03:52:37 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1812795606 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1815932689 No exercise today A Cal =352

energy - 4
stomach - 4
mood - 3]]> 2021-10-14 03:59:02 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1815932689 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1818628741 Yoga Fusion Class - ACal 605
Started off great with green smoothie, snack and salad for lunch.
Stomach ache all day. Comfort food for dinner not planned and not anti-inflammatory. Feeling a little defeated today. Too much going on and food is not a priority today. This feels familiar. Need to have a plan and reset tomorrow.

energy - 5
Stomach - 2
Mood - 5]]> 2021-10-15 02:18:04 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1818628741 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1821464830 40 minute walk - ACal 359
Not feeling well today
Missed a meal and dehydrated
Thinking about things that disrupt goal attainment and how to plan and mitigate this. 

Energy - 3
Stomach - 2
Mood - 4]]> 2021-10-16 22:28:00 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1821464830 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1821465043 Barre class 1 hour ACalories 778
Clean eating all day 
Began intermittent fasting for real!
Bought new water bottle (clear and glass) as motivation (reward)

energy - 8
stomach - 5
Mood - 6

]]> 2021-10-16 22:28:23 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1821465043 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1822555881 WEEK 1 Proximal Goal COMPLETE!
9.6 km run with friend (great conversations about our health and stage of life ) 
Meal prep and homemade soup, no food after 6pm today 
Finding it easier to stay on track and be motivated on the weekend when I have time.
Reading about benefits of anti-inflammatory eating is helpful.

10 point scale - 1 = low and 10 = awesome
Energy 9
Stomach  - 7
Mood - 9]]> 2021-10-17 22:01:39 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1822555881 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855895057 BEGINNING WEEK 2!
Morning workout (40 minutes) Daily Active Calories=536
Fasted until 10 today - felt good

Feeling anchored by Galveston Program. Regular attention to the program modules is keeping me on track.

Energy 8
Stomach  - 7
Mood - 9]]> 2021-10-30 20:23:26 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855895057 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855922731 ACal 341
Busy day at work no exercise
Combining anti-inflammatory eating and fasting this week.
Joined Salad Club at work today as reward.
Full until dinner and stopped eating at 7pm

Energy 7
Stomach 7 
Mood 7]]> 2021-10-30 20:57:54 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855922731 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855924656 Morning workout
ACal 505
Fasting until 10 today felt hard and I hate black coffee
Hungry all evening- need to make more healthy snacks to have on hand
Didn't drink enough water today

Energy 6
Stomach 5 
Mood 6]]> 2021-10-30 21:00:28 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855924656 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855930687 Morning Workout 55  minutes - ACal 745
Afternoon walk 8 km
Hungry all day but felt frustrated by no real change in how I'm feeling -Need to be patient
Found some motivation listening to a new podcast and by doing some research on my condition.

Energy - 8
Stomach  - 7
Mood - 6]]> 2021-10-30 21:09:05 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855930687 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855934628 PRO - D Day - Working from home
ACAL - 807
Early walk with good friend and Yoga
Was a fail for eating today but a bonus for my mood! Did not fast and had several foods that triggered bad gut. Awesome professional learning on new Proficiency Scales reporting. Thinking a lot about how I practice goal setting with my students and relate this how I am doing with my goal.
Trying not to be too hard on myself - back on track tomorrow.

Energy - 7
Stomach - 4 
Mood - 9 and also 2!]]> 2021-10-30 21:14:48 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855934628 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855936824 Morning Barre Class and afternoon hike
Active Calories today 990
Food shopping and reading to motivate.
Lots of water today but had a headache on and off.

Energy - 9
Stomach - 4
Mood - 5]]> 2021-10-30 21:18:12 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855936824 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855941340 WEEK 2 Proximal Goal COMPLETE!
10.2 km run with friend around the lake
Harder to fast on weekends until 10 with my family around
Meal prep  - Quinoa salad with 8 anti-inflammatory foods.
Out on Friday and Saturday nights - felt strong not drinking, eating or snacking, but really missed the choc. cake!

10 point scale - 1 = low and 10 = awesome
Energy 9
Stomach  - 5
Mood - 9]]> 2021-10-30 21:25:00 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855941340 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855948037 Morning workout (35 minutes)
Daily Active Calories=379
Feeling too busy!
I want to make changes to increase my declining motivation and make it a priority.
1) Log onto Galveston Program and do one thing before I leave for work each day.
2) Listen to Cynthia Thurlow podcast while I drive or read blog post to infuse more motivation throughout my day.
3) Pack food the night before so don't have to be around food in the morning while fasting

Energy 7
Stomach  - 5
Mood - 6]]> 2021-10-30 21:35:02 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855948037 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855959016 Not sleeping well for three nights / didn't do G. Program modules this week. Feeling a little defeated.
Parent Teacher interviews two nights in a row, sports for my kids, organizing Halloween in the classroom and FSA testing -
Feel like a lot this week. Having my reset plan is helping but find I am still making excuses. Trying to just let it go and not be too hard on myself.
Recognizing this pattern - how can I get back on track? 

]]> 2021-10-30 21:51:15 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855959016 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855969745 Finally had a good sleep
Barre Class, walk then coffee with a friend was the reset that I needed today.
ACal - 767
Diving deep into the Galveston Program today and researching ways to overcome diet slips has been super motivating. 
Fasting again after 4 day break 
Grocery shopped off their list and meal prep 
Bought the Menopause Manifesto by Dr. Jen Gunter 
Feeling positive that I can do this. 
Thinking lots about motivation. How am I so effortlessly motivated to exercise but diet control is harder for me. ]]> 2021-10-30 22:06:51 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1855969745 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1860409118 Completed Week 3 Proximal Goal!
It's Halloween and I'm finding it tough to lay off the chocolate. Morning Hike with friends and afternoon walk with my family on this clear sunny day gave me a boost. ACal - 860
Setting a goal for getting back on track by Saturday helped me get over my urge to quit. Something to think about in my pattern of not accomplishing goals.
A mid-day massage helped me relax and rejuvenate mentally and physically. 
I also went shopping to buy new runners to celebrate and reward myself. 
Energy - 9
Stomach - 5
Mood - 10

]]> 2021-11-02 02:39:12 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1860409118 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1862734488 BEGINNING WEEK 4!
Tired this morning. 
Low impact weight workout ACal - 402
Fasting for 13 hours with lots of prepped food for the week.
Realizing the power of having supports and check-ins every day is key for keeping me on track. Like my daily exercise routine changing my eating habits will take time.  I have my husband fasting with me now and it helps that we both stop snacking after 7 each night. 
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
Energy 8
Stomach  - 6
Mood - 7]]> 2021-11-02 20:10:29 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1862734488 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1885870736 Worked out both mornings with low impact cardio and stretch.
Busy few days of provincial testing, planning a big field trip, Remembrance Day organization and family commitments.  Enjoyed salad club (REWARD) 
Learning to not let being busy get in the way of reaching my goal. Booking myself time each day to work on my goal.
Energy 8
Stomach 7
Mood 8]]> 2021-11-12 04:48:25 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1885870736 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1885875044 Rest Day. ACAL 527
Finding motivation in reading blogs, doing research about 'Slips' and getting back on track. Fasting is continuing and I think it's helping my sleep too. 
Adjusting my intermittent fasting:
https://www.healthline.com/nutrition/intermittent-fasting-guide
Energy 8
Stomach 8
Mood - 8]]> 2021-11-12 04:51:39 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1885875044 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1885893857 Pushed my fasting to 9am so I could eat later at night. Kept on diet plan except for Vegan chocolate cake and bubbly!

Energy 10
Stomach 6
Mood 10]]> 2021-11-12 05:06:37 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1885893857 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1885898679 Off plan all day due to birthday hijack.
Energy 10
Stomach 5
Mood 10++]]> 2021-11-12 05:10:31 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1885898679 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1885901952 Back on track with fasting and anti-inflammatory eating.
Down day with family, morning run and afternoon yoga.
Lots of meal prep and motivational reading and watching related to my goal.
Very relaxing and productive day.
Energy 8
Stomach 5
Mood 9]]> 2021-11-12 05:13:02 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1885901952 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1900301128 BEGINNING WEEK 5!
Modifying, motivating and mindfulness this week as I check off proximal goals (with adjustments) and approach my distal goal. Focus of the week is to think about HABIT forming. What can I do to make this happen? Made a list of what's working what's not. 
Learning about how other hormones affect my health and wellbeing in the Galv. Program this week. 

Energy 9
Stomach 7
Mood 9

https://jamesclear.com/three-steps-habit-change]]> 2021-11-18 18:39:44 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1900301128 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1900316638 Feeling like I can hone in on what's really important this week. Setting aside time each day to work on my goal has been a key factor for my motivation. 
Watching, listening, and reading related resources, as well as completing Galv. Modules is supporting my goal and helps to keeping me interested and flexible.

Energy 9
Stomach 7
Mood 9

https://medium.com/personal-growth-lab/how-strategic-daily-goal-setting-is-the-key-to-high-productivity-goal-success-e8ef301a1a0a]]> 2021-11-18 18:46:29 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1900316638 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1900337435
What do I need to help form new anti-inflammatory and fasting eating habits?
  ~ do something goal related each day
  ~ support from my husband and kids with food prep/meals
  ~ connection with friends for support and community
  ~resources to keep me interested and informed
  ~ positive self-talk when I’m feeling discouraged
  ~ motivational quotes and anti-inflammatory food pictures in key places
  ~ rewards (extrinsic vs intrinsic)
  ~ time each day to be still and calm, to process what’s working and what’s not in relation to my energy, mood, and gut health.

Energy 9
Stomach 6
Mood 9]]> 2021-11-18 18:55:35 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1900337435 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1900410919 Remembrance Day.
Focus on Masters work and family time today. 
Feeling blessed

Energy 9
Stomach 7
Mood 10]]> 2021-11-18 19:31:43 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1900410919 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1900431944 Reflecting on how I'm feeling overall - improvement is happening. I need to be patient and stick with it. 
Anti-inflammatory eating seems more natural now that I have more recipe ideas from the G. Program and understand it better. It's easier for me to stay away from certain foods and substitute foods into my diet. It's also helpful to have my family more involved and my husband not eating after 7pm with me.
Early morning walk with friend today reminded me that I am not alone in wanting to feel better at this age and stage. We shared ideas and both felt lifted up.
Energy 9
Stomach 7
Mood 9]]> 2021-11-18 19:42:36 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1900431944 rliddell1 https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1900493059 FINAL DAY - and also first step to forming new habits!
Feeling so happy about reaching my distal goal today despite some hiccups along the way. It wasn't seamless but I feel accomplished and healthier for sure!

Will take a break from Galveston program next week and see if I can follow a meal plan and fasting routine that combines all that I've learned.
Rewarding myself today with sushi take-out and shopping with my birthday gift cards.
Energy 10
Stomach 7
Mood 10

https://www.tonyrobbins.com/mind-meaning/how-do-you-celebrate-your-success/ ]]> 2021-11-18 20:17:17 UTC https://padlet.com/rliddell1/mtlfyyna428stgip/wish/1900493059