Monday, March 13, 2017

Dr. Grimes' 20-1-7 Challenge Week #11: A Bit O' Yoga

Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
20-1-7 Challenge Week #11 

YOGA...As a family physician, I have recommended yoga for many of my patients. Honestly, I'm hard-pressed to think of anyone who might NOT benefit from yoga. For myself, however, yoga falls into the flossing teeth category- I KNOW I should do it, I know that "older me" is going to be mad at current me for not doing it, but I haven't been able to find a way to make it stick. So, here I go again- it's well worth another shot! Full confession- I have never actually attended a yoga class, partly because I am not blessed with the "flexible" gene, and have always been embarrassed when stretching in other aerobics classes. I have, however, purchased and used multiple yoga tapes and DVDs, so I am familiar with the basic poses and truly have found yoga beneficial...but have not managed to keep it an ongoing priority. For this week's challenge, I am shooting low and going to download a few different apps that target a brief yoga daily stretch. 

BOTTOM LINE: This week I will bring back a "bit 'o yoga" in my life by adding in daily guided yoga stretches through using 5 Minute Yoga & Daily Yoga Apps. 

20-1-7 Challenge Week #1:
At EVERY meal, I added one more COLOR (translation, one more serving of fruit or vegetable that is a different color than whatever I started with on my plate.)   

20-1-7 Challenge Week #2: 
Put a new "twist" on my vegetables by using a new veggie spiralizer ($6 at the grocery store). I replaced pasta and rice with spiraled zucchini or yellow squash.

20-1-7 Challenge Week #3:
USE a medication dispenser (for prescription AND my recommended vitamins).

20-1-7 Challenge Week #4: 
Daily 12 minute meditation (Kirtan Kriya guided meditation).

20-1-7 Challenge Week #5:
Drink a glass of water four times every day (meals plus afternoon snack).

20-1-7 Challenge Week #6:
Exercise boost- add in a 10 minute BOOST to whatever your daily routine is for exercise. 

20-1-7 Challenge Week #7:
FLOSS. Honestly, putting a visual reminder with my pill dispenser worked like a charm for me- should have done this decades ago! 

20-1-7 Challenge Week #8: ZZZ Using the app"Sleep Cycle" is a great way for me to increase my awareness of sleep quantity and quality, and to actively take steps to improve.

20-1-7 Challenge Week #9: RESIST
Light weights every other day (at least two days minimum per week.)

20-1-7 Challenge Week #10: No W(h)ining
This was tough! It's amazing how much we can associate a beverage or food with relaxation/celebration/reward, and I definitely missed my wine with dinner. As I head off to spring break vacation in California, I will enjoy wine- but this is a great exercise to repeat every few months to be sure that I am not exceeding medically recommended limits.

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