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Sleeping Well Counseling and Treatment
Sleep is crucial for our survival. Yet, it appears so elusive in the modern age. Sleep is not something that you can safely discount. The impact of sleep on our well-being is becoming more and more understood from a scientific standpoint. Lack of sleep takes a toll on both physical and mental health. Conversely, proper sleep can positively impact every single aspect of your life. Many studies show that a good night's sleep is important for our functioning, and sleeping well is associated with quality of life.
For teens (age group 13-18 years) 8–10 hours per day and for adults 7 or more hours per night is needed. Getting less sleep is linked to numerous health issues. The main symptoms of sleep deprivation are excessive daytime sleepiness and daytime disturbances such as impaired concentration, slow thinking, mood swings, and daytime exhaustion.
To overcome sleeping problems, first, let's try to understand them well.
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A path for those who live with bipolar disorder who want to thrive. This path will include a lot of options for helpful lifestyle changes (such as sleeping and eating well, mindfulness, and reducing stress).
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We support those with disabilities and health conditions that are not covered by the other 7 Cups Sub-Communities (including but not limited to Autism, ADHD and Hoarding). Progress path by @JessHobson.
What Are Causes?
Many factors can contribute to sleep deprivation or lack of sleep including poor sleep hygiene, lifestyle choices, work responsibilities, sleep disorders, and other medical conditions. Common reasons for lack of sleep include:
- Stress: Stress and worries from work, school, or family may keep the brain active at night, making it difficult to fall asleep. Stressful life events or traumatic experiences also may cause changes in sleep patterns.
- Travel or work schedule: The circadian rhythm acts as the internal clock for our body. It regulates various important bodily functions like metabolism, body temperature, and the sleep-wake cycle. Disruption in the circadian rhythm is often a leading cause of insomnia. The reasons for this interruption can be jet lag due to crossing multiple time zones, late or early shifts, or frequent shift changes.
- Poor sleep habits: These habits include irregular bedtime routine, short sleep/naps, stimulating activities around bedtime, a sleeping environment not suitable for sleep, and using the bed to work or eat. Computers, televisions, video games, smartphones or other screens before bed, using electronic devices close to bedtime or keeping them in the bedroom can disrupt your sleep rhythm,
- Overeating late at night: A little snack before bed is fine. However, overeating can cause physical discomfort while lying down, resulting in poor sleep.
- Sleeping environment: A sleeping environment that is noisy or not the right temperature can cause sleep disruption.
- Age: Aging and sleep are closely related. Insomnia is more common with age. As we age, it can become increasingly difficult to fall or stay asleep, and therefore make it hard to get good quality sleep. Our circadian rhythms or "biological clocks" change and the duration of sleep also decreases with age. Changes in these biological patterns can cause sleep deprivation.
There are various medical conditions that are known to lead to sleeping issues. Some of the health problems that commonly interfere with sleep include:
- Mental health disorders: Anxiety disorders interfere with sleeping, for example, PTSD (post-traumatic stress disorder) Insomnia is often associated with other mental disorders such as depression, bipolar disorder, and also schizophrenia.
- Medical conditions: Examples of conditions associated with insomnia include diabetes, heart disease, asthma, cancer, chronic pain, overactive thyroid, Alzheimer's disease, narcolepsy, chronic fatigue, and Parkinson's disease, etc.
- Sleep-related disorders: Common sleep disorders include sleep apnea and restless legs syndrome amongst others. Sleep apnea disrupts breathing frequently at night, causing a disturbance in sleep. Restless legs syndrome can give an overwhelming urge to move the legs, preventing the patient from falling asleep.
- Medications: Certain medications can cause sleep disturbances, such as certain antidepressants, asthma medications, high blood pressure medications, etc. Some medications may contain stimulants like caffeine (certain pain killers, cold/allergy medications, weight loss products, etc.).
- Caffeine, nicotine, and alcohol: Drinks containing caffeine (coffee, cola, tea, and various beverages) act as stimulants. Nicotine is another known stimulant to disturb sleep. Tobacco products are common sources of nicotine. Alcohol can help sleep. However, it prevents falling asleep deeply. It can cause you to wake up in the middle of the night.
Managing Your Sleep Disorders
Sleep disorders interfere with sleep, causing sleep deprivation on a regular basis. If there are symptoms of sleep disorders, it's important to get diagnosed right away. The earlier the treatment, the easier it is to recover. If left untreated, sleep disorders can lead to other health complications.
Sleeping disorders come in various forms, like insomnia, parasomnias, sleep apnea, narcolepsy, etc. Common obsessions and compulsions can also cause above-average rates of insomnia and even other sleep problems such as delayed sleep phase disorder.
Based on the type of sleeping disorder, one may have difficulty falling asleep and feel excessive tiredness during the day.
Treating these conditions is important as lack of sleep can negatively affect energy, mood, focus, and overall health. Treating sleep disorders requires an understanding of their underlying causes.
It usually involves a combination of medical treatment and lifestyle changes.
Medical treatment: Prescription sleeping pills can help you fall or/and stay asleep. Generally, doctors recommend medications for up to a couple of weeks. However, there are specific medications that are suitable for long-term use. Some of the medical treatments are:
- sleeping pills
- melatonin supplements
- allergy or cold medication
- anti-anxiety or antidepressant
- medications for any underlying health issues
- breathing device or surgery (usually for sleep apnea)
Lifestyle changes: Lifestyle changes can significantly improve the quality of sleep, especially when combined with medical treatments. Some tips include:
- including more vegetables and fish into your diet, and reducing sugar consumption
- drinking less water before going to bed
- limiting your caffeine intake
- decreasing alcohol and tobacco consumption
- eating smaller, low-carb meals before bedtime
- reducing stress and anxiety through exercising and stretching
- creating and following a regular sleeping schedule
- maintaining a healthy weight as recommended by your doctor
Keeping a sleep diary can help you track the amount of sleep you are getting as well as its quality. This can also help you keep track of your progress in managing any concerns.
Mental Health Conditions That Can Cause Sleeping Problems
Just as sleep problems are a symptom of mental disorders, experts say that mental illnesses mutually contribute to sleep problems. The close relationship between sleep and mental health becomes even clearer when we look at what we know about the relationship between sleep and certain mental illnesses. Some common mental illnesses that can cause sleep problems are:
- Depression: According to an estimate, there are about 300 million people worldwide suffering from depression (a mood disorder with the common characteristics of feeling sad and hopeless). Around 75% of the people who suffer from depression have symptoms of insomnia, and many of them also experience hypersomnia, which is excessive sleeping.
- Seasonal affective disorder: It's a subtype of depression. As the name suggests, it generally affects people during a specific time of the year (when there's less daylight) or a specific time of the day. People affected by seasonal affective disorder generally sleep too much or too little during the time period. It may also alter their sleep cycles.
- Anxiety disorders: anxiety disorders are highly correlated to sleeping disorders, for example, OCD (obsessive-compulsive disorder), PTSD (post-traumatic stress disorder), social anxiety disorder, and general anxiety disorder, etc.
- Bipolar disorder: Bipolar disorder is described by episodes of extreme moods (can be manic and depressive). For people with bipolar disorder, their emotional state has a high effect on the change of their sleep pattern. The survey shows that many people with bipolar disorder experience alterations in their sleep patterns before an episode starts.
- Schizophrenia: Schizophrenia is a mental health disorder defined by difficulty in differentiating between reality and unreality. Schizophrenic people are more likely to experience insomnia and circadian rhythm disorders.
- Attention deficit hyperactivity disorder (ADHD): Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder that involves reduced attention span and increased impulsiveness. People with ADHD commonly experience sleeping problems. They have difficulty falling asleep, waking up frequently, and being too sleepy during the day. Rates of other sleeping problems, such as restless leg syndrome (RLS) and sleep apnea are also higher in people with ADHD.
Overcoming Sleepless Nights
Your sleep habits and overall attitude and approach toward sleep play a critical and vital role in determining whether you sleep well or poorly most nights. Practicing good sleep hygiene and better sleep habits can help you overcome sleep problems and sleep well at night. Sleep hygiene relates to daily practices that can help to develop better quality and quantity of sleep. Some sleeping hygiene tips include: getting out of bed when you can't sleep, using the bed only for sleeping, avoiding spending too much time in bed, limiting caffeine & alcohol, exercising regularly, keeping your bedroom cool, quiet, and dark, etc.
When you can't fall asleep at night, using some of the following approaches may help.
- Set a consistent bedtime. By regularly going to bed at the same time each night, you can train your body to stay on a competent and predictable cycle. After a while, and with some regularity, you'll find that your body naturally prepares for bedtime.
- Prepare your bedroom for sleep. Cool, quiet, and dark environments are helpful to fall asleep. Don't forget to keep electronic devices out of the room as exposure to blue light is known to hamper sleep.
- If you have trouble falling asleep or if you wake up frequently, stay in bed. Getting out of bed and keeping on mental and/or physical stimulation will make it difficult to fall asleep again.
- Stop worrying about sleep. Worry means stress which causes trouble sleeping. The stress and worry about not getting enough sleep is often what keeps people from sleeping at night.
- Keep yourself away from racing thoughts. You may find your brain thinking of life stressors like family, work, or financial issues while lying in bed. Develop your mind to stay away from these thoughts at the time of your sleep. Deep breathing exercises, meditation, and mindfulness exercises can help calm your thoughts down.
Dealing with Sleep Issues Through Therapy
In addition to changing your sleep pattern and treating problems that may be related to insomnia, your doctor may advise you to take medications, therapy, or both to help improve relaxation and sleep. Other therapeutic strategies include psychoeducational relaxation techniques. Training in progressive muscle relaxation techniques, as well as other mindfulness techniques, can help people further reduce stress or other concerning factors that cause their sleep issues. Moreover, Acceptance and Commitment Therapy helps improve sleep quality.
- Psychotherapy: Psychotherapy is the use of psychological methods, especially when based on regular face-to-face interaction, to help a person change their behavior, increase happiness, and overcome their problems. Experts advise psychotherapy as the first-line treatment for insomnia. Psychotherapy can help treat most mental illnesses and thus improve mental sleep problems.
- Cognitive Behaviour Therapy (CBT): CBT aims to treat negative thoughts and behaviors that contribute to sleeping problems. Cognitive-behavioral therapy for insomnia (CBT-I) is a specific form of therapy for those who get insufficient sleep and have a hard time feeling rested and refreshed. As the name suggests, cognitive-behavioral therapy regards two main factors which are addressed through different techniques:
The cognitive part of the therapy aims to teach recognizing and changing negative thoughts and beliefs that discourage sleep. On the other hand, the behavioral part of the therapy aims to teach avoiding behaviors that discourage sleep and involves replacing them with better sleep habits.
- Acceptance & Commitment Therapy (ACT): Acceptance and Commitment Therapy (ACT) offers a unique, gentle, drug-free approach to overcoming chronic insomnia. It aims to make people willing to experience the physiological and psychological ailments normally associated with sleeping problems.
7 Cups offers therapeutic services to help you sleep well after addressing any concerns such as insomnia symptoms or underlying mental health issues. The team at 7 Cups is available globally and once subscribed, you can message your therapist throughout the week regardless of scheduled appointments.
Featured Contributors
Scott Fantucchio, LMHC
Scott is a licensed mental health counselor with over 10 years of experience in the mental health field.
Jessica McDaniel, LPC
Jessica is a licensed professional counselor with 9 years of specialized experience in depression and anxiety.
Lori Whatley, LMFT, PsyD
Dr. Lori is a licensed marriage and family therapist specializing in relational connecting.
Rachel Cherry White
Rachel Cherry White has a degree in Family & Community Services and is a strong proponent of psychological well being, truly believing that everyone can and should live their best life.


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The hotel is located in the centre of Yasmine Hammamet, in front of the yachting marina, offering a pleasant atmosphere and discreet luxury to provide guests with all they need for their dream holiday. The centre of Hammamet is just a 20-minute drive away, while Tunis City can be reached within an hour by car.
The hotel has a lift and features 151 rooms. The reception desk in the lobby is staffed round the clock. Amenities include a safe and a currency exchange service. Wireless internet access allows guests to stay connected while on holiday. A number of shops, including a supermarket and souvenir shop, are great for shopping or just browsing. There is also a playground for younger guests. Additional amenities include a TV room and a playroom. Guests arriving by car can park their vehicles in the car park. Further services and facilities include a babysitting service, a childcare service, a car hire service, medical assistance, a laundry service and a hairdresser.
Air conditioning and individually adjustable heating ensure that rooms maintain comfortable temperatures. A balcony is included as standard in some rooms. All rooms are carpeted and include a double bed or a queen-size bed. Separate bedrooms are available. Children's beds and extra beds can be requested for younger guests. A safe and a minibar are also available. For guests' convenience, units include a refrigerator and a mini fridge. A direct dial telephone, a television with satellite/cable channels and WiFi (no extra charge) provide all the essentials for a comfortable holiday. Bathrooms include a hairdryer and are equipped with a shower and a bathtub. Family rooms are available for parents with children.
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Dining facilities include a dining room, a breakfast room, a café and a bar. Guests can dine in a non-smoking restaurant with an area for smokers. Catering options include half board, full board and all-inclusive. Breakfast, a lunch buffet and dinner offer plenty of delicious variety. Special meals, including vegetarian dishes, are also available. The hotel also offers snacks. The hotel offers a selection of alcoholic and non-alcoholic beverages.
The following credit cards are accepted: American Express, VISA and MasterCard.
vezi mai multe
Hotel facilities
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Informatiile si fotografiile din pagina cu descrierea unitatii de cazare au caracter strict informativ si sunt preluate de la partenerii nostrii sau de pe site-urile de prezentare ale acestora. Pozele de pe site sunt generice si nu pot fi considerate contractuale, ele reprezinta efortul nostru permanent de a oferi informatii despre aceste locatii. Incercam zilnic sa actualizam aceste informatii, dar nu garantam ca sunt complete, actualizate sau nu contin erori. Va recomandam sa consultati site-urile oficiale ale unitatilor de cazare sau sa cereti informatii actualizate agentiei noastre.
Tarifele si disponibilitatea ofertelor sunt valabile la acest moment!


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2 edition of Economics of Empire trade found in the catalog.
Economics of Empire trade
Douglas Hector Smith
by G. Routledge in London
Written in
Edition Notes
Bibliography: p. 156.
|by Douglas H. Smith ...
|The Physical Object
|viii, 160 p. diagrs.
|Number of Pages
|ID Numbers
|Open Library
In "The Economics of Empire" written for Harper's Magazine, William Finnegan argues that America's economic strategy known as "Washington Consensus" isn't an "ideology of freedom or democracy, but is a system of control." He notes it's immediate and long term effects on both rich and poor countries. He has also noted the role of the. This book focuses on the economic performance of the Roman empire, analysing the extent to which Roman political domination of the Mediterranean and north-west Europe created the conditions for the integration of agriculture, production, trade, and commerce across the regions of the empire.
Empire Economics is an economic and real estate consulting firm with 30 years of experience that provides a broad array of consulting services exclusively for public entities by performing analysis on forthcoming residential and commercial-industrial projects that request municipal financing (typically Community Facility Districts and Assessment Districts), in order to provide public entities. This book spends about 20% of it's time on economics theories before the 's and follows that with hours of explaining economists from the industrial age and their theories. If you want a book that is a history the different ways economists have understood markets and capitalism over the last years, then this book is for you. This volume presents eighteen papers by leading Roman historians and archaeologists discussing trade in the Roman Empire during the period c BC to AD It focuses especially on the role of the Roman state in shaping the institutional framework for trade within and outside the empire, in taxing that trade, and in intervening in the markets to ensure the supply of particular commodities.
Your next book, Roy MacLaren's Commissions High: Canada in London, , looks at how World War II affected Canada's ties with Britain.. This is another way of thinking about the Empire. I chose these five books because I wanted to bear out Ronald Hyam's observation that it is an astonishingly complicated and varied phenomenon and there are different ways of coming at it. This book examines one of the driving forces of that historical period: the long chain of oceanic trade which stretched from the South China Sea to the eastern Mediterranean. It also looks at the natural complement of the seaborne commerce, its counterpart in the caravan by: The Economist offers authoritative insight and opinion on international news, politics, business, finance, science, technology and the connections between them.
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Town and city life ebook trade declined and society became based on the self-sufficient limited international trade existed in the Merovingian age — primarily in luxury goods such as silk, papyrus, and silver — was carried out by foreign merchants such as the Radhanites.


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A fun and interactive learning session which offers a comprehensive overview of the Sleep Journal. This session asks us all; how can we challenge our unconscious biases to be fully open-minded sleep? Topics addressed by this session include;
- 1
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The event will be held over Zoom. Please ensure you have access to Zoom in advance of the event taking place. Zoom is available on all PCs, laptops, tablets and Apple or Android devices. The registration for the event will close once we reach capacity or at 4pm the day before the event.


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text: Charlotte North Carolina headquartered Nucor Corporation has announced record quarterly consolidated net earnings of USD 2.56 billion for April-June 2022 quarter of 2022 as compared to USD 2.10 billion in January-March quarter of 2022 and USD 1.51 billion in April-June 2021 quarter. In the first six months of 2022, Nucor reported consolidated net earnings of USD 4.66 billion, as compared with consolidated net earnings of USD 2.45 billion in the first six months of 2021. Nucor's President & Chief Executive Officer Mr Leon Topalian said "Nucor's differentiated business model is yielding exceptional results. I would like to congratulate our teammates for delivering world class performance in safety and profitability while providing exceptional customer service. Our team is focused on delivering the safest and most profitable year in our history."In the first six months of 2022, Nucor's consolidated net sales of USD 22.29 billion were an increase of 41% compared with consolidated net sales of USD 15.81 billion reported in the first six months of 2021. Total tons shipped to outside customers in the first six months of 2022 were 13.371 million tons, a decrease of 9% from the first six months of 2021, while the average sales price per ton in the first six months of 2022 increased 55% from the first six months of 2021. The average scrap and scrap substitute cost per gross ton used in the first six months of 2022 was USD 516, a 20% increase compared to USD 431 in the first six months of 2021.Outlook "As we enter the third quarter, demand remains stable and resilient across the major end-use markets we serve, and customer inventory levels appear right-sized relative to economic conditions. Though we expect a decrease from the record-setting second quarter, we expect another strong quarter of profitability in the third quarter of 2022. We believe that 2022 will be the most profitable year in Nucor's history. We expect the steel mills segment earnings to be sequentially lower in the third quarter of 2022, due to lower expected shipment volumes and average selling prices, particularly at our sheet and plate mills. The steel products segment is expected to have another very strong quarter in the third quarter of 2022, with earnings roughly in-line with the second quarter of 2022. Raw materials segment earnings are expected to improve in the third quarter of 2022 due to higher realized pricing at our DRI facilities."Nucor and its affiliates are manufacturers of steel and steel products, with operating facilities in the United States, Canada and Mexico. Products produced include: carbon and alloy steel in bars, beams, sheet and plate; hollow structural section tubing; electrical conduit; steel racking; steel piling; steel joists and joist girders; steel deck; fabricated concrete reinforcing steel; cold finished steel; precision castings; steel fasteners; metal building systems; insulated metal panels; overhead doors; steel grating; and wire and wire mesh. Nucor, through The David J Joseph Company and its affiliates, also brokers ferrous and nonferrous metals, pig iron and hot briquetted iron & direct reduced iron; supplies ferro-alloys; and processes ferrous and nonferrous scrap. Nucor is North America's largest recycler.


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Finished Jewelry Inspiration / Necklaces Gallery / Laminae
Designer: Becky Nunn
I love this look of colorized resin on a Flat Tag Small Marrakesh (ftsms). It is simple and elegant, yet you can mix so many colors to create a look unique to your brand of jewelry.
- Learn this technique here: How to Add Colorized Resin to Nunn Design Flat Tags. Watch tutorial video: How To Add Colorized Resin To Nunn Design Flat Tags
- Shop Retail: Buy & Try Dried Pressed Flowers on Flat Tags with Resin & Colorants
- Shop Wholesale: Nunn Design Flat Tags, Nunn Design Resin Kit, Castin' Crafts Opaque Pigments


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Vice President, Human Capital Job Description
Title: Vice President, Capital Projects
Role Summary:
Vice President, Human Capital will develop and lead the firm's human resources and performance management implementation. The VP will be responsible for human capital demand planning, recruiting, onboarding, HR software selection, all aspects of performance management, and internal communications. This role is for an experienced human resources and strategy professional. A strong performer will feel + be treated like a founding member of company with the opportunity to earn equity in the firm with strong performance.
- Previous Occupations: Firm-wide HR professional with extensive independent experience over 5+ years.
Ideally, previous employment by a VC-backed startup or other fast-paced business environments.
Additionally, experience in agriculture and/or manufacturing are preferred for recruiting referrals
- Analytical/Modeling Capability: Exceptional ability to plan and present projects (Gant charts, Excel, etc.)
- Strong communication skills: Ability to develop compelling presentations. Inspire, coach, and empathize all talent tenures
- Skills Training: None; applicants expected to lead and deliver results from day one
Mandate, Virtues, and Operating Principles
- Talent Coach: Track-record of rigorous direct report professional development; enforcer of firm KPIs
- Creator zero to one: Build structures from nothing where deficiencies are personally observed and able to understand the Job to Be Done when given directives; speed to output is key
- Dependency Mitigation: Anticipates and mitigate bottlenecks; mindset of delays being unacceptable
- Zero Defect, Analytical Tactician: Instinctive excel modeler, quick estimator, error-free analyzer
- Strategist: Fully grasps Firm priorities and is a leading contributor to strategic optimizations
- Contrarian: Firmly presents conclusions of analysis, even when different from Founders'


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The world of digital marketing is constantly evolving. Which means that digital marketers need to constantly come up with new strategies to ensure that their clients' brand always stays on top. That being said, they have to stay up to date on any trends that will help raise their search optimization game, improve rankings and get more organic traffic. Below are four SEO trends to look out for in 2019 and Creometric, the digital marketing agency under Nordic Intent's banner, will definitely make a note of all of them.
Voice search is becoming a go-to tool for a lot of people
With voice search, anyone can access the Internet for information. Artificial Intelligence technology has given us virtual assistants like Siri and Alexa to assist with our searches on the World Wide Web. In fact, experts have pointed out a number of reasons for voice search being the future of digital marketing, such as:
- Voice being quicker than typing.
- People can get quicker answers when they ask a question.
- It is easier to do a voice search when one is on the go.
- More people have begun to use voice assistants in their daily lives which has made it much easier to get more specific results via voice search.
Video Content Optimization
There is a strong belief that video content is the future when it comes to digital marketing. However, video optimization is not as commonly practised as website and content optimization. There are a number of ways in which this can be remedied in order to make sure that a client gets direct SEO benefits in search engine results pages (SERPs) which are:
- Designing videos with a proper goal in mind to attract the right target audience.
- Creating a strong Call-to-Action along with a lead-capture such as an email gate or an end-of-video contact form.
- Adding key information for SEO purposes such as keywords and descriptions, transcripts and multi-platform promotions.
- Analyzing the video's performance and planning future content based on the analytics.
Mobile first indexing
Due to the fact that almost everyone uses a smartphone today, statistics say that approximately 50% of searches are made via Google. In 2018, Google even announced that they have fully rolled out the mobile first index. Mobile first indexing basically means a website's mobile version will also be taken into account for ranking in the search engine result page rather than just the desktop version alone. Therefore, it will be of utmost importance to ensure that both the desktop website and the mobile version have a responsive design and offer a great user experience.
Moving beyond Google Search
While Google has always been the go-to for searches on the Internet, studies have shown that a lot of people have tapped into alternative search sites as well. With the potential that these kinds of search sites have, digital marketers need to find a way to connect with these searchers as well as collect the additional data generated.
As one expert states, "If potential customers are searching for apps, you need to rank in app stores. If they are searching for podcasts or videos, you need to rank where people search for those things. Strong brands are becoming multi-faceted, ranking more than just websites. Strong SEOs need to do the same thing."
Looking forward in 2019
2019 has just begun and will be an exciting year for the entire Digital Marketing industry as it evolves. The Creometric team is constantly looking for ways to boost their clients' brands which will in turn increase revenue for them. Following these SEO trends will undoubtedly show positive results in regards to the clients they handle on a daily basis.
To know more about how Creometric can work its magic for your brand, visit the website or get in touch on [email protected].


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The letters BESHROUD have been unscrambled. We found 239 words. See below to see all unscrambled words and anagrams.
Our word unscrambler discovered 239 words from the 8 scrambled letters (B D E H O R S U) you search for!
Furthermore, we grouped the results into the following categories:
These are the meanings of the letters BESHROUD when you unscramble them.
Here is a word lists to help you in any Word Scramble game


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Go Big or Go Home...Or Not?
True statement? ... I suppose it depends on what we are referring to. In the world of fitness, for most people trying to get back into it, I think it is important to remember the story of the tortoise and the hare. The tortoise always wins... Why? He didn't go big ... he went slow and steady... and he won the race. However, all too often, I see people (particularly who have been out of the fitness game for a while) jump in Hare style, going big from day one or setting 'go big' goals, only to find him/herself back at square one moments, days, or weeks later. Why is this? We have been unmotivated for weeks or even months, haven't worked out or lifted a thing, barely ourself off the couch. Suddenly we get this overwhelming sense of motivation and we are ready to make changes. So we get up, get super excited, and hit the gym... maybe A LOT... and hard... and the thing is... you can't go from 0-100 without acceleration... When we try to go big too fast in the world of fitness, I see one of two things always happen. 1. We end up hurt...excessively sore or injured, and are left to deal with yet another setback - right back on the couch, until the next gust of motivation sinks in. OR 2. We set goals so large that we can't realistically obtain them, only to find our self quickly at failure, and then we just figure "what the heck", give up, and hit the couch again.
Let's talk about option 1 first. Like I said, I see it happen all the time. People FINALLY get motivated and they get this go big or go home mentality. They start with this plan to workout EVERYDAY... As if they think they can make up for lost times... So they jump in start working out in excess....doing it all... "I gotta hit bootcamp 3 times this week, and heavy lifting 5 days this week, and I gotta log 1 hour on the treadmill all 7days"... The alternative is that while maybe they are not planning double day workouts - but rather when they do show up to the gym they just go all out with maximum efforts right away. Often, what happens to most people who go from nothing to a whole lot, is they end up over training, over fatigued, excessively sore, or even injured. When this happens they end up right back where they started... On the couch - nursing their excessively sore and injured bodies. In some cases maybe that one super duper intense workout hits them so hard they have to take the next three or four days off. However, wouldn't it have been better and more appropriate to scale the intensity back just a little to ensure the ability to still hit another three or four workouts that week? In the long run - you end up with four or five workouts consistently as apposed to only one per week, while limping around the rest of the week. Likewise, if we set more realistic expectations on our body, hit a few solid workouts without over doing it - then maybe after a few weeks we are feeling better, stronger, faster, and then we can add that fourth day or fifth day. In the end, the person who is able to consistently maintain a commitment to fitness is going to have more success then the person who is on and off the couch.
Let's also consider option 2. This is the person who spends several months being "too busy" to workout. After a sudden gust of motivation kicks in, for whatever reason, they suddenly decide they are going to go to the gym five, six or maybe even all seven days in the week. Well the thing is - this isn't a realistic time commitment so week one or maybe week two they already fall short on their goal. So then they feel like a failure and rationalize, "well I already missed one day, what's one more"... which turns into the rest of the week, until they are right back where they started... on the couch. I think it is all about setting small, realistic, obtainable goals, so that we can celebrate our wins. So IF you haven't had the time or motivation to hit the gym once in the past two months, then it would be more reasonable to commit yourself to maybe two times per week starting out. If you hit both workouts then you can be excited, celebrate that success, be proud of yourself, and feel like you won. Now maybe next week you can plan for three workouts. Hit those three no problem? Still feeling good? Awesome - the week after that plan for four workouts. It's all about setting ourselves up for success so that we can feel successful, get excited, and want to continue moving forward. This also leads to consistency...and I feel that when it comes to fitness, consistency over a long period of time (i.e. our whole life) is what will most likely win the race called being healthy and fit for life.
It's all a Process, Isn't it? ...
In light of some recent situations I have found myself in, reflecting back on how I handled these situations I have some personal letdowns. I quickly (although not quickly enough) realize that my words and actions didn't come from a place of love. I feel that I wasn't being the woman God intended me to be, and I definitely wasn't being the best version of myself. I understand that sometimes when we are sad or hurt or angry that many of us let our emotions get the best of us, but at the same time, it is our actions and reactions that determine so much of the way our life unfolds. We can't control what happens to us, we can only control how we respond. Truthfully I would want myself to respond with dignity and integrity. I would want to act in a manner that when I reflected back I could thing, "wow you really handled that well". And more importantly, in a manner that other people would view respectable. In this situation, I must admit, I was flawed in my approach, or at least part of it. At first thought I want to sit here and tear a part my process, recognizing each flaw, and feeling personally let down by myself. At second thought, I want to focus on the better ways I acted then in my past. See, after thinking about it, I could sit here and ramble on to myself about where I failed, or where I was flawed then leading into feelings ofguilt or remorse, I could beat myself up over and over again, and punish myself emotionally, OR I could reflect on ways I handled everything better then in my past, ways I improved, how I have grown, and then determine what ways I can shift my actions to continue to grow, and move forward. What will get me further along? What will get me to the next step?
I can definitely admit to myself, that this experience and time for reflection has provided immense growth. Through the process I eventually came to a place where I was able to shift my perspective. This was tremendous for me... it provided a very large mental shift. It wasn't; however, enough, so I kept moving forward and also keep reflecting... Through a shift in perspective I was finally able to get to a place of gratitude; however, it was only a one sided gratitude. This isn't bad, it was good - it helped me to release phase one of any negative energy I was carrying, but it wasn't enough, because it wasn't fair ... One side is rarely fair. I needed to have gratitude in all directions. Then through a service at church and continued reflection I was finally able to come to another shift in mindset. This is where the gratitude in different directions flowed into me.
What started with resentment and anger, eventually led to a shift in perspective and gratitude, which eventually led to a shift in mindset, focusing on the positive, or the gains, which then led to more gratitude. Oddly enough though, this was still... not enough. Why? Because despite being able to intellectually understand things more clearly, it didn't mean that my day to day actions along the way would completely align with this way of thinking, which was recently brought to light. This might seem strange - but truly it's not - we do it ALL the time.. every one of us...
A great example... we intellectually know what is best for our health like regular exercise and healthy eating, yet we continue to grab what is convenient or most tasty, and/or rationalize taking an extra day off of the gym all the time, over and over until our health more vastly deteriorates. (But that is a whole new topic for another day) We know what good feels like, but we keep doing more of the things that keep us feeling bad, and then we feel bad about it. It is a sad cycle.
I wish I had the million dollar answer for how to break out of the cycle every time, or never fall into it, but I don't. It is all still one giant learning process for me as well. One thing I do know is to not feed into the cycle, by not beating self up or allowing self to feel guilt. The best scenario is to reflect, learn, and apply it through life moving forward... but truly learn from it and truly be ready to apply it - not just think about it and revert back to old habits. So that is what I am going to do. I am going to remind myself of the woman I want to be remembered as, the woman God would want me to be, and be her. I can not allow myself to feel any level of guilt. We can look back to reflect, to realize opportunity for growth, and to move forward with our discoveries, but we can not change the past, so there is no point in dwelling on it. The only thing we can change is what we do, how we act, or how we respond in our present moment and future. Did we truly learn from our experiences, our pasts, or mistakes, or will we fall prey to a viscous cycle of repeat?
This made me think of a quote....
"Our days on earth are like grass; like wildflowers, we bloom and die" ~Psalm 103:15~
Eggs in One Basket..
Ever heard the good old saying, "don't put all your eggs in one basket"? Well whoever came up with that had a good point. The other day I wrote all about refresh/reset. It was basically about finding things in our lives that recharge our battery, that feed our souls, and make us basically 'tick'. I've been thinking about this a lot lately, and it has led to some wonderful conversations with a few good friends. What I realized through these conversation is how incredibly important it is to "not put all your eggs in one basket"... go figure...but, it's limiting, and can lead to disaster. It limits our ability to recharge, to be happy, to feel fulfilled and satisfied.
Here is an example. What happens if EVERYTHING that is in your list of 'go to's' for battery recharging is physical and requires your body to function properly, and then you suffer from some type of injury and become incapable of physical performance for whatever amount of time. If ALL you know for recharging is physical and then you can't do it anymore - you feel like everything you have is taken from you and you are left feeling lost or empty. I know this first hand... Exercise is my life... It is my career, my passion, my love. It fills me up. No matter how I feel, I always feel exponentially better after an amazing workout. I also love snowboarding... it's one of the most amazing feelings in the world to shred down a mountain. Well, when I hurt myself and I couldn't do either of these activities, I was left feeling so helpless and lost. I had NO idea what to do with myself to distress, to unwind, to feel satisfied, whole, complete, or even worthy. I see this happen with a lot of fitness enthusiasts.. They become so wildly passionate about what they are doing around fitness, that it becomes their focal point for happiness and completion...only left feeling lost when faced with an injury and/ or physical limitation, wondering, "now what?"
I know that the first time I got hurt and was extremely limited with the level of physical activity I was able to engage in, it allowed me an opportunity to really sit back and assess other things I could do to feel fulfilled and refreshed. It forced me to learn new things about myself, find new interests, and discover hidden talents. It was actually an amazing experience, and many wonderful things came from it. However, despite all of this, I found myself quickly jumping back into ONE basket as soon as my body allowed me, only then to find myself right back at square one with the next injury and set back. This is why I truly believe the importance of not limiting ourselves at all, and no matter how much we love one thing, the value in finding many ways to express ourselves and feed our soul. As Vincent Price says, "A man who limits his interests, limits his life." Wise man <3
You hear sayings all the time about how sometimes something happens to you in life and it doesn't make sense right away but it will someday, or how God always has a plan, and to have faith. I would have to say that more often than not - in my life - this proves to be true. Although, it is often further down the road then I prefer before I can finally make sense of it all. Until now, anyhow... I feel like it was only a short amount of time that I questioned why a series of events had to occur in my life... I questioned why these things were happening, and what could possibly be the reason behind them. Nothing made sense, everything seemed wrong.
If anyone asked me four weeks ago where I would be at today, I would never have expected to give them the answer that I can stand today and give. Hell, I don't even think I would have thought it possible to stand where I stand today, even two weeks ago. However, over the last couple of weeks my entire mindset has shifted tenfold. I feel that with each day passing, I am more aware of the situation God placed me in, the whys, and what is to come. I feel that almost daily I have some insightful thoughts, an epiphany, a new way of thinking or seeing, a clearer understanding, and a more peaceful mind. It is amazing how something can initially seem so bad, but so quickly be seen for all the good that comes from it.
It is crazy to think that one day I can be sad and angry that something in my life is happening, only to find myself in a place of gratitude shortly thereafter. Life has a funny way of working itself out, that is most certain. I recently wrote a blog on perspective, and I really think that this is what it all comes down to. I feel that once I was able to see things from a different perspective, it opened up a mental door in my mind to see everything else differently, and to be more open to seeing the good to come.
This makes me think of church Sunday. Pastor Kevin was talking about change. He talked about how change has to occur through a mental shift. One thing through the whole service that really stood out to me though was when he expressed that when most people are going to attempt to change something they look at what they are loosing instead of focusing on the gains. In context, he gave an example of if someone was going to diet - they focus on everything they can no longer have, or what is being taken away from them, rather then focusing on what God is giving them as gain - such as their health and a more abundant life that God planned.
This concept also applies to my thoughts up above... And many other things in life. If someone is going through a breakup or experiences loss, it is very easy to only focus on what is being lost, as in the relationship, the other person, and sometimes even the feelings of a part of our 'self' that is lost when the 'us' is broken. However, it is easier to begin healing in the heart when the mind can shift into a focus that is more positive, such as the gains. See, there are always gains, we just can't always see the good from a situation, or the gifts God wants to give us from our hardship until we are ready...by shifting our perspective.
I believe that once we are open to receiving these gifts, God is ready to give them to us. I also believe, especially now through this experience, that focusing on these gifts, the gains, and the positives, it makes going through the experience so much easier. This then allows us to move forward, to grow, and to embark on the next journey life has in store for us as a stronger, healthier, and happier person.
Refresh...Reset ...
Today in church @ New Life Petaluma, Pastor Ron talked to us about what refreshes us. By refresh, he expressed to energize us or feed our soul. He gave us a challenge to come up with six different things that feed our soul or energize us. When I first started thinking about what refreshes me I felt instantly blessed, because I had several different things I could instantly think about related to my job and what I do for people. However, that is a whole other story, and in this regard we were challenged to think of things outside of work that refresh us.
And so it began... the thinking process. Of course, one HUGE thing came to mind instantly, which I reserve ample space for 4-5x / week! ... #1. WORKING OUT... I can't express enough how I can have the world's worst day, be mentally & physically exhausted, grumpy, not feeling well, or whatever, but every time I force myself into the gym, I leave feeling energized, pumped up, refreshed, rejuvenated, and ready to take it on - all of it. ... But like I learned Sunday, we need more then one thing to refresh, more then one way to hit the reset button, so back to the drawing board... or so I thought... until I met a girlfriend for a coffee chat... I was super tired walking into it and a little emotionally drained. I didn't really know how much of a hoot I would be or joy to converse with, until we just started chatting and the conversation flowed. As I got up to say goodbye I realized instantly - refresher #2... getting lost in a great conversation with a good friend. And of course, #3 - something I had to miss for an entire year - but am sooooo excited to jump back into - snowboarding. I am not sure what it is exactly, but I have always described it as somewhat magical.. something about driving through the mountains, it is as if I warp into another dimension - whereby it is like a rule that when I am in Tahoe, I don't have a worry in the world... I get on top of the slopes & it is just me and that beautiful fluffy white stuff... all my focus is just on the smooth ride. Anyhow, three is a good number, it feels good to have them down, but it isn't enough... The challenge was six. I was thinking maybe Pastor Ron knew that it would be relatively easy to come up with three which is perhaps why he wanted to make it more challenging by encouraging us to come up with six. I know that several days have passed, and I am still thinking about what those last three really look like.
He also challenged us to make a commitment for the whole year reserving space in our calendars to actively engage in refreshing activities at least 3x/ month. We talked about how when you look at most people's calendar's it is always filled mostly with roles & responsibilities. This is sustainable for a while, but often leads to people feeling 'lost', a 'loss of self', not in tune with his/her identity. The reason is we can get so lost in our roles & responsibilities that we loose focus on our 'person' our 'being', on our passions, or the things that fill our cups, the things that make me-me, or you-you. I know that I already am extremely committed to filling my calendar with my #1 refresher, but I am also wise enough to know that isn't enough... Especially because that is a physical activity that requires my body to function accordingly. IF this is the ONLY thing I run to for joy, for fuel, or for recharging, what happens if I ended up hurt or injured and couldn't partake in exercise for a while? I would be left feeling lost, with a giant void. This is also why I think it is important to have a diverse array of ways to feed our soul, to not invest everything we have in just one, or as the saying goes, "to put all of your eggs in one basket".
Anyhow, that was all a little ramble... but here is the real point in it all, or what it makes me think about... LIFE IS SHORT! It is... it really is... time flies before our very eyes.. moments come and go, and life is over before we know it, and most of the time we don't even see it coming. So for that reason, I think it is important to remember to make space in your life, in your calendar, in your heart for things that bring you joy, peace, energy... because the happier and healthier we each are physically, emotionally, and mentally, the more we are able to thrive in our responsibilities, and the better of a person we are able to be in our roles. Commitment to the health & happiness of self first and foremost leads to a better version of you for everyone and everything else.
It's funny how loosely the saying "life is short" is used. You see it quotes in pretty little pictures with neat fonts on Facebook ALL the time... we read it - we feel good about it - we think to ourselves, "man this is true".. we embrace it for a minute... and then what? ....We forget about it...We jump right back into the mundane version of life... the roles.. the responsibilities... the 'to-do' lists... But really... We need to embrace it daily... to remember it... to embed it into our hearts... and to live by it... To make space for the things that are near and dear, to "feed our soul", to fill our cups, to be healthy and whole so that we can then be the best version of ourselves for everyone else in our life that we care deeply for and love... So we can not look back on life someday with regret...
Can you think of six ways to refresh & reset? What non related activities feed your soul? What do you always walk away from feeling recharged? And, do you reserve ample space in your calendar for them? IF not, I challenge you to complete this journey with me :)
February 2021