DAY 29- Peace Dare: Funk Survival Kit

January 29, 2015January 29, 2015 | Robynn Coates

One of the things that we have on hand during a funk day is our survival kit. We each have our own selected items that help us make it through these uncomfortable and unpleasant times. Take a look and then begin creating your own!

Survival Kit

Lara
-Cell phone to call Robynn
-Stopwatch for a “timed task” (timing myself to complete a dreaded task in a small amount of time)
-Scentsy melts to burn
-Inspiring and motivating books on tape
-Graph paper to write a checklist to complete in a certain amount of time

Robynn
-Cell phone to call Lara
-Inspiring Bible verses
-Graph paper to write a checklist to complete in a certain amount of time
-A list of errands to help make the time pass

Here are some things that do not help us on funk days:
-Surfing Facebook
-Running to the pantry
-Wearing sweatpants

Now it is your turn. Take the Peace Dare for today…

Posse Discussion: Do the Peace Dare above and share with your group.

Warmly,

Day 28 – How to Reverse Cruddy Feelings in 90-Seconds

January 28, 2015January 28, 2015 | Robynn Coates

I don’t know about you, but some days I just feel cruddy. And what do I do when I feel cruddy? I eat cruddy.

It is easy to underestimate the power of how our body and surroundings make us feel. For example, some days I start my day by wearing workout gear and sneakers. The body is always firmer after a long night of rest and a new pair of clothes feels refreshing. Life is good, right?

After a morning of dropping kids off at school, then hurrying home to frantically do housework, make phone calls, fill orders, and tend to my toddler, I am back in town to pick up my son. After lunch, reading time, and tucking the kids in bed, it’s 1:00. As I debate how to spend the kids’ nap time, I walk in circles through the house realizing I am accompanied with a film of greasiness on my face. The house is warmer now since the sun is in full swing, and because I forgot to turn on the fans and adjust the temperature, there is no air movement in the room. The stillness gives me hot flashes which only contribute to making me feel “off”. Once I realize I’m feeling sluggish, I notice the workout clothes, which once jumpstarted my day, suddenly serve a different purpose: great stretchy clothes to encourage gorging on food followed by an afternoon nap in bed.

How I spent the rest of these cruddy days is so vivid in my mind because that was my life when I became a stay-at-home mom over 7 years ago. I would wake up from that nap, feeling even worse because I wasted my kid-free time by eating and sleeping. I would feel lethargic from then on, resulting in a throw-in-the-towel mindset by eating poorly and being unproductive and moody until I rolled into bed later that night.

So how did I fix this vicious cycle? These days, I listen to my body and no longer let my surroundings control me. If I can tell I am getting warm or feeling sluggish, I reverse these feelings by taking a 90-second shower. That’s right, I stop what I am doing, jump in the shower to cool off and wash my face (I don’t necessarily wash my hair) and I put on a fresh pair of clothes. Giving my body a quick rinse makes me feel better instantly. I am amazed how much it changes my mindset, productivity, and eating for the rest of the day.

I realize if you are not home during the day, this would be impossible to do. I encourage you to look more closely at your surroundings and see what triggers you to feel cruddy. Maybe you need to light a refreshing candle in the afternoon at work or bring a small fan for your desk if you struggle with the stillness in the air (like I do!). Whatever it is, many times it is an action that only takes a few seconds. I would consider that time well invested if it keeps me feeling better the rest of the day, wouldn’t you?

Posse Discussion:

Part 1: What triggers your cruddy feelings, resulting in cruddy eating? (Does it happen the same time every day? Where are you usually at when it happens? Is it after talking/seeing someone specific? Does it happen after the same activity, such as surfing the Internet or during the kids’ nap time?)

Part 2: After you pinpoint what triggers your cruddy feelings, what is one small step you can make today that would either help avoid or reverse those feelings when they occur next time?

DAY 27- Our Policy for Funk Days

January 27, 2015January 27, 2015 | Robynn Coates

Rainy days are sometimes associated with being unproductive and depressing. Sunny days, on the other hand, are usually connected with being motivated and feeling good.

A funk is very comparable to a rainy day. Sometimes the forecast shows thunderstorms for an entire week and other times it only lasts a day or a few hours. This is why having a pep talk with yourself will be so crucial during your funk days. You may feel like it will last forever, but remind yourself—realistically—it doesn’t last long, especially if you can help speed up the process.

Even though most people think of rainy days as being bad, do you ever have rainy days that actually make you feel good? Believe it or not, I do! Rainy days force me to be inside, so I utilize this time by snuggling up with my kids, catching up on scrapbooking or doing some deep cleaning around the house. Those things can be rewarding, but I won’t want to be doing those types of activities once the weather turns nice. I am always excited when the sun decides to pop out, but I don’t feel guilty for lost time because I know the “rainy days” were not wasted.

If you allow yourself to eat as much as you want or to stop exercising whenever you’re in a funk, you’ll be further behind when your emotions get back on track. But, if you push through a funk by riding out the rainy day, you’ll be way ahead of the game once the sun begins to shine.

We’ve instituted a policy for funk days. Here it is:

We take advantage of a “rainy day” by doing activities we wouldn’t want to do once we start feeling better.
We don’t let our minds roam. Instead we turn them off and get into action. This is a great time to clean or take care of those errands that don’t require brain power, but a horrible time to do a lot of thinking.
We are careful what we say. In fact, we prefer to keep our mouths shut and just be quiet during these times.
We make no decisions during funk days. There’s a reason why.
We ask ourselves, “Am I sleep deprived?” If so, this is a fabulous time to catch up.
We understand that this too will pass.
To rebel against these negative intruders (aka fickle feelings) we find something nice to do for someone. Bonus points if they never find out we are the ones who did.

Posse Discussion:

Share 1 policy that you can do to help diminish the impact of your funk days.

DAY 26- How to Deal with the Funk

January 26, 2015January 26, 2015 | Robynn Coates

We don’t know about you but if we have too many days where we are not being productive or focusing on something that makes us excited we experience, what we call, the funk! We could go days maybe even weeks where we feel stuck, lack motivation to do anything, are not very excited about much, and focus on all the flaws and negative things going on in our lives.

Sounds familiar? Unfortunately, as humans, we will all experience these type of days from time to time even if we are living at peace with food. But the good news is, there are things you can do to make funk days less miserable.

As we always say, you need to Know Yourself in order to find what will give you the most peace. So that is exactly what we encourage you to do when coming up with a plan of attack for your funk days. You need to take note of actions and things that consistently make you feel better, even in situations that aren’t particularly pleasant. By learning to turn to these survival kit items, you will handle funk days with more ease, which will also result in better eating.

When you experience a funk day, try to pick yourself up by finding the quickest way to reverse those feelings. Whether it is taking a bubble bath or painting your toenails a crazy color, do something to repel the funk and change your way of thinking! If your outfit makes you feel sluggish or overweight, then go put on something that usually makes you feel better. If your house feels dirty start by burning your favorite candle. If you can’t kick a bad thought go turn on a fun song or do something to distract your mind for a while, such as call a friend!

Posse Discussion:

What is your current level #peace on how you respond to an unexpected funk day? (Use the Peace Chart below)

DAY 25- Recap on Exercise

January 25, 2015January 25, 2015 | Robynn Coates

We’ll keep it simple. Exercise makes you feel better, live better, be better, and look better. There’s the benefits. So, now it’s your move. What are you going to do? If you still aren’t sold on any one exercise or physical activity, give yourself permission to take three months, six months, or whatever time frame you prefer to “test drive” your exercise options. Take advantage of a gym’s 30-day free trial, sign up for a three month spinning class, volunteer to walk your neighbors dog for a week or come up with your own adventure. Have fun with it and just keep moving forward.

Here is a summary of the posts from this week’s discussion (click on underlined words to read that post):

-An overview of how to have peace with Exercise.
-Debunking the Marathon Myth.
-Ways to get active using Traditional Exercise.
-Ways to get active using Non-Traditional Exercise.
-Challenging yourself to take the exercise Peace Dare.
-Other Alternatives for Exercise.

On Day 19, we had you rate your level #peace in regards to exercising. After discussing this week, we want you to rate your current level #peace again.

Posse Discussion:

In regards to exercise, what was your level #peace on Day 19 ? What is it today? Has your number increased or decreased? Why?

Join us tomorrow as we dive into fighting the FUNK!

DAY 24- Other Alternatives to Exercise

January 24, 2015January 24, 2015 | Robynn Coates

Looking to experiment with different types of exercise? Check out the following ways to stay active (click on each for more information):

Zumba

Jazzercize

Start a Walking Group

Crossfit

Spinning

Insanity

Or Come up with Your Own!

Posse Discussion: What type of physical activity, traditional or non-traditional, will keep you in the game – maybe even something you would be perfectly happy to do for the rest of your life?

DAY 23- Peace Dare: Exercise

January 23, 2015January 23, 2015 | Robynn Coates

The Peace Dare for today…

Want more ideas on ways to find exercise that gives you peace? Read Marathon Myth, Lara’s Strategies, and Robynn’s Strategies.

Posse Discussion: Do the Peace Dare above and share with your group the dare you plan to do.

Warmly,

DAY 22- Traditional Exercise

January 22, 2015January 22, 2015 | Robynn Coates

When it comes to exercise, I prefer the traditional kind. Working out is actually enjoyable to me. That doesn’t mean that I always want to do it, but for the most part it is something I look forward to. I think that may be because of the good memories attached to it.

When I was in high school I loved sports – the camaraderie, working towards a similar goal, the fun times a team experiences–it hooked me.

But exercising with my teammates was not the only form of exercise I got. During the summers I ran down country roads with my dog as I experienced the smell of fresh cut hay, beautiful sunrises, and the peaceful and quiet country sounds of birds chirping. It was addictive and as a result, I’m still running.

My affinity towards exercise may be just a part of who I am, but I really think the biggest reason I like exercise is because, early on, it was associated with fun, friends, peace, and enjoyment.

Are you looking for a physical activity that will keep you in the game? How you can you find a physical activity that includes elements that will hook you? It may take thinking outside the box, but when you can find something you love to do, you may not even think of it as exercise. As the saying goes, “It’s not work if you love to do it.”

All the best as you find the perfect fit!

P.S. Just thought I would share what my “traditional” exercise looks like lately: For me, variety is the name of the game. Especially in the winter. That is when I mix it up with whatever I feel like doing at the time: Insanity DVD workouts, walking or running on the treadmill, 21-Day Fix DVD’s, or Pilates. Because I don’t necessarily love exercising inside, I always multitask by listening/watching a motivational talk or I do the exercises with a friend. In the spring, summer, and fall I love exercising outside, enjoying the sights, sounds, and smells of these seasons. My exercise of choice during these seasons is running or walking. 🙂

Posse Discussion:

Part 1: If you have not found an exercise that you love, what are some steps you can take to find the perfect fit?

Part 2: What level #peace does traditional exercise give you? (Use the Peace Chart below)

DAY 21- Non-Traditional Exercise

January 21, 2015January 22, 2015 | Robynn Coates

When you hear the word workout or exercise what comes to mind? I imagine most people would respond by saying, “running, going to the gym, playing a sport, or training for a marathon.” Believe it or not, none of those things sound appealing to me, at least at this time in my life. So how am I supposed to burn calories if I’m not willing to take part in these conventional ways of exercise?

My typical day is filled with chasing kids, changing diapers, picking up the house, and running my home business. In addition to those tasks, my favorite hobby is decorating and constantly changing the interior of our home. Call me crazy, but most weeks include me rearranging furniture in a room (by myself), starting a new project such as tearing out flooring, hanging trim, or painting, and fixing broken appliances or furniture around the house. Doing that type of work really fuels me. I love it.

For years I thought this type of activity didn’t count as exercise because it wasn’t the “traditional” way to burn calories. But now I know if it gets me off the couch and excited about doing something, then it absolutely counts. Sure, I’m not going to get the same results I would going to the gym and targeting a specific area of my body, but my main goal is to get active, break a little sweat, and burn some calories.

What sealed the deal for me was when Robynn got me a Fitbit after I had my 3rd child. I began wearing that every day and I learned that, by doing stuff around the house, I could get 5 miles of walking in. Isn’t that crazy?! In order to reach this daily goal I needed to be on my feet a lot of the day–so I purposely made extra trips putting clothes away while doing laundry or taking the long way around to go get something–but it was worth it because I was getting my steps in without really thinking about it. And I didn’t dread it!

The point is, you don’t have to limit yourself to traditional exercise in order to burn calories and walk several miles. Here is a list of a few more non-traditional ways to exercise:

Walking: My sister lost ten pounds by walking in her living room. Yes, that’s right, just walking in place in front of the television!
Timed Test: Growing up, I absolutely hated timed tests in school. Now that I am older, I’ve found a timed test that I benefit from and somewhat enjoy. After putting my tennis shoes on—to get myself moving quickly around the house—I time myself when needing to complete tasks. I know I can clean off the kitchen counters and unload/reload the dishwasher in four minutes and fifty-four seconds! If I am dreading going through the junk piles of mail and randomness, I set the timer for five minutes and see if I can get through everything before the timer buzzes. Sometimes I even ask my kids to challenge me on tasks for moral support and accountability to finish. They hold the timer and give me the countdown. I literally run through the house in order to beat the clock. If I don’t finish it in time, I set the timer again. This not only gets my heart rate up but it helps me be more efficient with my time.
Phone Time: I don’t enjoy walking on the treadmill but I learned that if I call someone and talk when I am on it, I can easily get 2 miles of walking in without really realizing it. I wear an earpiece for my phone, so I don’t have to hold it up to my ear, and I chat away as a walk. Is there someone that you call every day that you could do this with? If, for instance, you call a family member and you usually visit for 20 minutes a day, could you walk around the house or on a treadmill while you do this? Many times we eat while we are on the phone or we sit down. I know eating is a waste of calories for me because I can’t truly enjoy the food since I am distracted by talking on the phone. Now that I have replaced my phone time by walking, it is a win-win.

Posse Discussion:

Part 1: What are some ways you can get 5-10 minutes of non-traditional exercise in your day? i.e. Timing yourself as you clean to get your heart-rate up, create an obstacle course for your kids that you participate in, volunteering to walk you neighbor’s dog.

Part 2: What level #peace does non-traditional exercise give you? (Use the Peace Chart below)

Click Here for Day 22!