91/30295 – Daily Brief self-coaching for healthier lifestyle

91/30295 – Daily Brief self-coaching for healthier lifestyle

Coach: How is it going?

Me: I’ve just smoked 3^rd cigarette after eating full hummus dish outside.

I worked out in the gym 1 hour, I bought fruits and veggies today even twice, I haven’t cut salad and I ate from my cooked food a little.

Coach: What else?

Me: I might start formal relationships with a partner. I think the match is not perfect. But I’ll give it a try.

I’ll try to observe it. The relevant question to my journey for healthier lifestyle is: Is this specific step will help me to achieve a healthy lifestyle?

The answer is complex:

On the one hand, I want to achieve this goal not depending on being in relationships. Because I want to succeed alone.

Another aspect is that the match is not perfect so I wonder whether the unperfected part  can be another obstacle to achieve my goal.

I decide not to take this experiment in relationships as a factor.

I’m going to try to ignore this new aspect in my life as a potential parameter in achieving this goal.

On the other hand, this parameter might help me to achieve my goal because I’ll spend less time in searching partners so I can be more focused on my real passions in life which is to promote healthy vegan lifestyle in general, and as a role model in particular.

This partner is not vegan, that’s why my journey will be still my own journey and not a journey of a couple. Thank you.

Coach: Today is Wednesday and it’s almost over. Tomorrow, Thursday is the last day before our formal weekly session of coaching for healthier lifestyle.

What are your plans for tomorrow for your 4-5 habits that you want to strengthen?

Me:

Tomorrow, I can run 20 minutes.

Tomorrow I can eat my cooked food, I have beans, tahini,  baked vegetables after work.

I can cut salad tomorrow after work.

I can buy grapefruits after work.

I can watch YouTube tomorrow evening.

Coach: Please, try to concentrate at these 4-5 habits tomorrow and please find us time for a brief daily coaching for healthier lifestyle.

Me: Thanks, I’ll try!

90/30295 – Brief coaching to myself

90/30295 – Brief coaching to myself

Coach: How are you?

Me: My lifestyle is mot that healthy. We decided about 4 habits to work on:

Daily workout, which we should agree about 6 of 7 days.

Cutting salad everyday

Buying fruits and veggies everyday

Eating my cooked food everyday (and cooking if I run out of it)

And fifth (less important) consuming inspiration.

My weekly self-coaching session for healthier lifestyle was 5 days ago. And it has been busy in my life, especially at work. I think it's the main reason for get far of the healthy road and from concentrating in these 4-5 habits.

Coach: it's good that you found this time for this brief session.

Till our weekly session we have 2-3 more days.

Me: which are busy at work still. Also next week supposed to be busy.

Coach: buying fruits and veggies is easier to perform, isn't it?

Me: yes.

Coach: so my suggestion, keep on performing only this habit. And let's keep tracking on performing it. Till Friday.

Me: ok.

Last night I did yoga. On Sunday I ran-walked with a client and did with him a little power exercises. On Saturday I hiked like 9 kilometers. On Friday I don’t remember.

On Friday, I cooked 3 dishes (beans, rice+lentils, potatoes and sweet potatoes), I cut salad

I ate my cooked food on Friday, Saturday, Sunday and Monday

I bought fruits and veggies on Friday.

Probably another day but I don't remember.

I didn’t sleep well on Friday because of the next morning trip. So, on Saturday it was messy. I'm messy still. Today is Tuesday.

Coach:

	Friday	Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday
Buying f&V	V	?	?	X
Eating my cooked f	V	V	V	V
Cutting salad	V	X	X	X
Work out	?	hiking	Walk-ran, some exercises	yoga

Good, we should track these habits.

Me: that's enough for now. Thanks.

89/30295 – Writing exercise: positive healthy thoughts

89/30295 – Writing exercise: positive healthy thoughts

Writing exercise: practice thinking healthy positive thoughts by writing them. Recommended length: 1 Word page.

Example:

Positive healthy thoughts:

I have 3 apples here for the time I'll be hungry.

I have at home steamed broccoli, baked potatoes and sweet potatoes. And tahini with lemon juice.

I have at home frozen bananas.

I have at home vegetables for cutting salad.

I'll buy fruits.

At 9 I'll train my friend and run with him.

I can do free workouts to some friends. They might want to make it a habit. I can charge a very symbolic price for it as part of refreshing my career as a trainer.

I should be focused at some habits:

Cutting salad daily

Eating my cooked food daily

Cooking food if my cooked food is going to run out.

Daily workout. A run or yoga class or yoga at home or power workout at the gym or weights exercises at home using my dumbbells or working of 7 exercises I've listed.

Buying fruits and vegetables daily.

So, it's about 4 habits to concentrate daily.

Let's think about today. I can cut salad when I'm back home.

I can eat my cooked food at home.

I can buy fruits when I'm back home.

My workout today at the moment is running with my client. Maybe after he'll leave, I can do at least 1 exercise like planck.

Tomorrow, is Wednesday. After work I'm taking the train north. And I'll be back late.

Tomorrow I can buy fruits and vegetables before work, at the morning. I can workout at the morning before work, for example going for a short run or practice yoga at home or do some exercises with my dumbbells before going out to work. When can I eat my cooked food tomorrow? Maybe only when I'll be back from north. Maybe tomorrow I'll skip this habit.

I should take with me lots of fruits tomorrow.

Tomorrow is my brother's birthday, I can buy fruits next to his house and celebrate with him with fruits. He is into fruits.

Tomorrow I won’t make it to the yoga at the gym so maybe next Wednesday I will.

I should try to enjoy every moment of my life, including every moment at work. I should devote my time as a default to my passion which is healthy lifestyle and encouraging others to live a healthy lifestyle.

88/30295 – a fall processing

88/30295 – a fall processing

November 8^th 2016

If we experienced a fall we can write about it in a way we might avoid the same fall the next time we'll be in the same circumstances.

An example:

A fall processing

What happened?

I arrived to the college. I guess I was stressed in a way or just wanted to connect this place by eating its food.

So, I bought a baguette with hummus, French fries, salad, purple cabbage and tahini and drank coffee with soy milk (no added sugar) and smoked a cigarette.

What are my goals?

My goals are to quit smoking, to avoid eating outside. (first I ate 2 clementines(.

My goals are to be healthy, to live a healthy lifestyle.

I should avoid eating the college's food. Especially if I have my food. I have food here. I have 3 bananas and 4 apples. I carry a knife for the apples.

In the rest of my day here I plan to eat my food and drink water. I have water.

I can do it.

Next Tuesday, I should try my best not to eat the college's food. I don't come here for the food. I have food. In general, I want to be satisfy from other sources.

I want to eat my food and choose other things to do.

I want to quit smoking.

I still have cigarettes but I can avoid smoking forever.

I can avoid smoking in the rest of this day.

Instead of falling and write about it afterwards, I can try to write before it.

I will get used to clean nutrition. I will get used to experience my emotions and feelings.

I will get used to living a clean life, loving myself with 100% clean nutrition.

I want to concentrate in my sport achievements.

In my runs, the yoga I do at home by self learning

I want to concentrate in achieving doing 100 squats, 100 push ups, hand stand, parallel bars, 50 pull ups and 4 minutes planck.

Write in present a situation like you had today and you act healthily:

I'm arriving the college. If I'm hungry I eat the food I've brought.

If I need to practice positive healthy thinking I write down positive healthy thoughts. Preferably in a computer. And use it to my blog for hopefully inspire other people to live healthier life.

Instead of eating in the cafeteria, I eat my own food.

I saw that the cafeteria has a fresh oranges juice. I can choose it.

87/30295 – A fall processing

87/30295 – A fall processing

November 8^th 2016

If you had a fall in your diet program, it might be beneficial for the future to write about it. To write what happened, why, What can you do next time to improve your behavior in such circumstances, and what actions can help you in general to avoid such a fall.

A recommended length of this writing exercise is 1 Word page.

An example:

A fall processing

What happened?
I ate potato burekas, small chocolate pastry, I drank coffee with sugar and smoked a cigarette.

I woke up. I started the day in other actions:

I did trainees follow up, I did a writing exercise, I drank water, I read a nutrition article and I went out to move my body with my bicycle. But, I took my wallet with me.

Then I bought the pastries and at home prepared the coffee etc.

Why did it happen?

I’m used to coffee and cigarette at the morning

I ate yesterday a potato burekas and a chocolate pastry from the same bakery at the same time.

I needed energy.

What can I do next time to improve my behavior?

I can skip the bakery and use bread and chocolate I have at home.

I can give up the sugar in the coffee.

I can start the day with fruits first

I can exchange the coffee with green tea or even black tea.

I can eat fruits and then skip sugar and bread+ chocolate.

What actions can I do that will help me to avoid such falls?

I should run today

I should bring food with me to the studies

I should think about eating my rice and lentils at home after studies

I should write to myself a diary

I should consume inspiration from instagram, facebook, youtube etc

I should do yoga at home

I should think about doing pull ups, push ups, squats

I should buy today fruits and vegetables such as onion, parsley, potato and sweet potato

85/30295 – Positive healthy thinking writing exercise

85/30295 – Positive healthy thinking writing exercise

 

November 7^th 2016

If you want to live a healthier lifestyle, you can use a writing exercise in which you write in a positive healthy way.

Recommended length:  1 Word page.

Example of performance:

Positive healthy thinking

I feel my stomach. It’s not empty. It means I have energy. I can do things other than eating.

I can work out. I should go out after this writing exercise and do my run!

At night I’ll go to the gym and participate in a yoga class.

I have healthy food:

I have ripe persimmons. I can make a shake with them and celery.

What is going on with the garden I want to do outside?

I need a shovel. My brother said he has a shovel for me. But, I think I won’t be allowed to carry it in the train.

If my parents will come to visit me, they can take it with them. I’ll call them right now!

When I ‘ll have the shovel  I can start making the garden. I have seeds of lettuce and celery.

I might buy a shovel and carry it in my bicycle.

So, I’ll run today. How long? I should decide ahead.

Let’s say I’ll go out at 6:45pm, if I’ll run 30 minutes, I’ll finish at 7:15 and be home at 7:25.

It leaves me time till the yoga.

Tomorrow I have studies. I should workout at the morning cause when I’ll finish my studies, it will be 7:30pm. And I might be home at 8:00. Well, it’s a good time to work out but I should do something in the morning before studies.

I have rice and lentils.

I should always carry with me my food.

Buying everyday fruits and vegetables, even in small amount is good.

I should initiate daily thinking about my food plan and my work out plan.

It causes me to plan ahead, to see what I should buy, what fruits and vegetables I should buy. It causes me to see ahead healthy food as options to what I’ll eat when I’ll be hungry.

At the moment I’m devoting time to my health, to my recovery, to self love.

My galls are: to quit smoking, to quit drinking coffee, to eat much less outside, to choose healthy food when I’m hungry, to exercise daily.

 

83/30295 – Daily coaching for healthy lifestyle writing exercise

83/30295 – Daily coaching for healthy lifestyle writing exercise

November 6^th 2016

As we try to live a healthy life style, we can use a writing exercise which is a dialog between the inner coacher and us. In the dialog we’ll encourage our motivation and interest to look for the healthy choices in each step.

An example:

C (coacher): How are you?

M(me): Good, I’ve just finished a power workout at the gym and prepared a green smoothie of persimmons and lettuce.

C: What are your plans for the rest of the day?

M: I plan to chat with friends and romantic candidates, to study, to read English books, about health, raw food and self help.

I plan to take a shower, I can have salad with my cooked food ( whole rice and lentils), I can finish the smoothie.

I can watch T.V,  YouTube, I can prepare learning material for my clients.

C: What else can you do this evening? And next question, what can you do tomorrow before starting work?

M: I can meditate this evening, take a walk, run, listen to my stomach, read other books…read mails, decide or think if I want to join this Saturday’s trip.

Tomorrow morning before work, I can:

Meditate

Run

Do yoga at home

Do  a trainees follow up

Watch youtube

Consume inspiration

Produce inspiration

Feel my emotion and practice positive thinking

C: Imagine you’ve quit smoking. Write some sentences explaining why you have done it.

M: I started running. Alone. I created a new table about the workouts I do every week. I started to increase my want to fill it. I went to yoga classes, I went to the gym to power workouts, I ran, I did power exercises at home and outside. This lifted my spirit and kept me farer and farer from the thought of having a cigarette.

I hang this sheet on the wall, I didn’t save it on the computer. Thus, I could see it all the time.

Besides this, I kept buying fruits and vegetables every day. Even if it was a small amount. Thus, it was more in my mind that I have this healthy food.

64/30295, 17/365 – How do I want to see myself in a year from now?

64/30295, 17/365 – How do I want to see myself in a year from now?

I don’t drink coffee

I don’t eat chocolate

I avoid eating outside in restaurants as much as I can.

I eat highly raw diet.

I cut 1-2 salads every day.

I run 3 times a week.

I travel around the world and in Israel.

I succeed as being a healthier lifestyle coacher and as a fitness instructor with every client.

I work out 3 times a week.

I have good relationships.

I’m thin, fit, muscular, happy, calm.

I exploit the time.

I avoid self destruction.

I avoid white flour, I avoid cigarettes, I avoid black tea, fried food, especially if the oil is used for animals’ flesh.

I spread the message of health, moral, ecological veganism.

I upload articles ,blogs and videos to the internet. And pictures too.

I don’t give up working out.

I prefer to work out alone.

My workouts and preparing food are before meeting friends, dates and participating protests.

I’m watching inspiring YouTube videos.

I’m going to acro yoga meetings.

I’m going to fruitarian meetings.

I’m connected with nature.

I live in Tel Aviv.

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15/365 – How do I want to see myself in a year? ( September 4^th 2017)

I go out of my apartment outside to breathe some fresh air instead of smoking a cigarette.

My English is excellent.

I’m thin, fit, muscular, healthy, happy, relaxed, and peaceful.

I run like 3 times a week. Maybe before school, maybe at evenings.

I succeed with all my clients as a healthier lifestyle coacher and as a fitness trainer.

My body fat percentage is 9% or less.

I have 6\8 pack abs.

I’m totally shaped.  The body fat percentage is pretty low.

I work out 3 times a week. I mean power workout. In the gym. At home or outside.

I eat healthy. I cook my meals. I cook food. I cook, steam or bake vegetables, legumes and cereals.

Trainees follow up

I’m cutting lots of salads. Like twice a day.

I eat green leaves everyday: lettuce, parsley…

I avoid coffee, I avoid white flour products.

I avoid refined sugar, I avoid oil, I avoid fried food (in deep oil), I avoid coke, I avoid chocolate, I avoid margarine, I avoid smoking.

I eat fruits, mono fruits meals.

I do 100 push-ups at home or outside.

I do 50 pull-ups.

I do 4 minutes plank.

I do 100 squats.

I keep my room cleaned.

I have good relationships. With a partner.

I choose to express my energy in healthy routes.

I prepare food and exercise before I meet friends, dates, have fun or go to protests.

52/30295 – 1-2 pages of healthy positive thoughts

52/30295 – 1-2 pages of healthy positive thoughts

I can bring bread from home to the hummus restaurant today.

My mother might not want to eat in the hummus restaurant today.

I plan to throw the rice & beans from Friday , soak whole rice and lentils after my shift, and to cook them today and to freeze them in boxes except one box for tomorrow’s evening shift? Or for tomorrow’s after shift meal.

I plan to work out today outside. I think I won’t work out in the gym anymore. Or maybe yes. I should concentrate in my healing. Me healed is better for spreading the message than me sick spreading the message.

I plan to run, to do chin ups, push ups, planck and squats.

I should buy tomatoes today, check the quality of the lettuce and if it’s not too fresh to buy a new organic lettuce.

On Thursday, I plan to cook, or just to put out of the freezer cooked food that I’ll cook today, to work out (run and power) and to cut salad.

I should read and learn about healthy living, fitness and healthy food.

I just saw my belly fat. How can I become fitter?

I should choose more my home food.

I shouldn’t schedule plans with friends without taking in account first my workout time and preparing food time.

This couple is very good looking. And they work out in this place. So this place has a potential to get results in look.

Sunday, January 3, 2016

Sunday, January 3, 2016

 

6:30 got up. 6:20 hours of sleep
8:21 papaya
Coffee sugar cigarette chocolate vegan bun

9:57 I need to eat. I don’t have food in my room. I was thinking to practice being hungry and buying only one fruit meal each time.

10:35 I bought a watermelon and ate 2/3 of it.

11:50 finished the watermelon

7 mangos, taste of jack fruit and from another fruit

5 rice, vegetables with tofu, soup of ginger lemon grass and coconut milk

Coke cigarette

Soda

Coconut juice and cigarette

Friday, January 1, 2016

11:23 coffee sugar cigarette, 2 chocolate buns.

I'll start now every update with:"for my healing".

Coke and cigarette

15:18 papaya in the park

Sadness

15:40 soon I'll need carbs. Fruits...

16:07 coconut, juice and "meat"

Thinking of more food. Can eat another coconut. 

Fruits or cooked food. I feel horrible

2 vegan burgers 2 French fries

Coke cigarette 

Passion fruit mango shake

Noodles and vegetables

Rice and vegetables 

22:45 coke and cig

23:00 first try for a night sleep