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December Recap and January Goals

Tuesday, January 07, 2020

I am glad that it is the New Year! While December didn't go terribly at all, I did not reach all of my goals. It just was a busy month full of special holiday activities and I had my expectations a little too high! I wanted to lose the two pounds I gained in November and then maintain it, but I went up and down and ended the month one pound higher than the first of the month. I went off my keto/low carb plan the last two weeks of the month and that was my downfall. I did well drinking water though and I drank alcoholic beverages moderately. It actually could have been a lot worse!

The best thing that happened in December was going to the orthopedic doctor on December 5th and getting injections for my frozen shoulder. After about a week, I had a dramatic reduction in pain as the inflammation was greatly reduced. I started physical therapy on the 18th and went to three sessions in December. I have a long way to go to get my range of motion back, but I am encouraged that it is improving!

Exercise through the month was okay - mostly walking and doing PT exercises at home.

My writing goal was to continue to write daily blogs here on SparkPeople. That didn't happen. I just wrote four all month long! However, I did write a lot in my online journal, so that was a good thing.

So, now that it is the new year, I decided to have a theme to concentrate on in all areas of my life.

For January I will begin by making all my goals fit in with that theme.

1. Nutrition:

I will notice how food makes me feel. I know that I feel the best when I do not eat breads, pasta or sugar, so I will keep those foods to a minimum. I will slow down with my eating and chew my food thoroughly. I will catch myself when I am eating mindlessly. I will eat foods that I really enjoy. I will stop eating when I am full, even if there is more on my plate. If I do all these things, I feel confident that I will lose the three pounds I gained.

2. Quiet-Me Time:

I started back to doing the Miracle Morning routine of SAVERS - silence, affirmations, visualization, reading and scribing, but I realize that I may not be able to do all of these each day. So my goal for January is to find some quiet-Me time each day, preferably in the morning to do any or all of these things. I want to start each day with meditation or prayer and a devotional reading in bed, before I get up. I usually do my exercise in the morning. The motivational reading and journal writing will probably take place at various times of the day, whenever I have the time. It might not be every day.

3. Plan my day

I will use my planner each day to keep my to-do list and track my food and weight. I will use affirmations and visualization to help motivate me to succeed in what I want to do each day.

4. Exercise

Doing my shoulder PT exercises have made me slow down and think about each of the stretches and movements as I do them. When I take my walks outside, I will focus on the beauty of my surroundings, and when I go to the gym, I will make sure I concentrate on my breath while doing cardio.

5. Sleep

My sleep has been much better since my shoulder pain has decreased. My goal is to get an average of seven hours of sleep each night. I will do my best to get to bed by 10 and to fall asleep by 10:30. I will pay attention to when I am tired and go to bed earlier if I need to. I will do a sleep meditation or listen to soothing music if I have trouble getting to sleep or back to sleep in the middle of the night when I go to the bathroom.
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