Wellness 365 Section 1 ERIN FLEMING1

8/6/2019 Wellness 365 Section 1 ERIN FLEMING1

1/19


2/19

I need help to focus and clarify my goals, and to look hard at what's working and whatisn't.

I'm definitely open to coaching and I recognize how crucial accountability is. I understandthat there are things I won't be able to see about myself without help.

I like the idea of having a team of experts. In the past I've had peer support and personalsupport, but it's time to have some real objective science on my side.


3/19

I've done a fair amount of brutally honest personal inquiry as an actor and as part of aleadership program in the past, but I think one has to continue to do that, and I obviouslyhaven't dug as deeply as I need to if I keep repeating the sam unhealthy patterns.

As a teacher and a coach, I understand that the student has to be willing to identify and

confront weaknesses in order to progress.I'm not really looking forward to that, but I'mlooking forward to getting to the other side of it.

This seems like a long way way, and perhaps the step right before turning into a beam of white light. I can see that

I've tried to give up old habits before and maybe not grieving them properly is what keeps them coming back.

I also see how I've also thrown my hands up and refused to take responsibility for myself in the past


4/19


5/19

Lose weight create healthier lifestyle for me & BrianGet healthier

eat out 1/week, find a new shared phys. activity, eat dinner at the talower BP, cholesterol, glucose levels, raise HDLlose 12-16 lbs

weighing in tests I can track all of tha

1.5 -2lb/week is reasonable need help determining reasonable numbers these are all reasonable

8 weeks 8 weeks 8 weeks


6/19

Exercise helps me think, helps me plan, gets oxygen to my brain, which is connected toinspiration, and the artistic process, and helps me control anxiety. Exercise helps me burncalories, build strength, and fight disease. It also helps me get good sleep, which is good for allthree. And the routine of exercise forces me to carve time out for myself and value myself.


7/19

I notice what lack of nutrition does to me more than I notice what good nutrition does forme. I feel weak, tired, confused, uninspired, lonely and disconnected when I have a

"hangover" from refined flour, refined sugars, caffeine, insufficient water,

I eat poorly when I'm stressed. I make impulsive, unwise decisions. My stress will oftenblossom into anxiety if I don't manage it. My stress usually occurs as a result of lack of

preparation, time constraints. Occasionally, I have managed stress by working out, whichalways helps, but I don't do it consistently. I usually hide or stew or suffer.


8/19


9/19

recreational swimming

recreational walking 4 times/week

water exercises

stepper exercises 6 8

final 15 min. of water aerobics


10/19

lifting weights

weights in the pool

3 15 med. med.

2/week varies last 15 min. of aerobic class

treadmill

lap swimming

4/week 2.5 mph 25 min

2/week slow 15-30 min

water aerobics 2/week medium 45 min

push, pull, legs

2. 5 incline


11/19

I have 8 lb hand weights at home and a step unit. I can use them in the morning if I getup in time. I have to be careful with the free weights so I don't pull something. I like doingit while I watch TV. I can walk around the neighborhood too. I often don't do stuff athome even when I plan to.

We also have an outdoor pool in our complex, which I swim in after work sometimes if it'snice out, and also on the weekend.

When I worked part time, I loved working out in the morning at the gym, but the culture

there in the evening is very different and I don't enjoy it. I do like the machines a lot,and I often experiment on the weekend with trying new machines when it isn'tcrowded. I also swim and do water aerobics at the gym. And they have a track if I getsick of the treadmill, and on nice days I can also walk around the park which is rightthere. My train goes right to the gym, which is very convenient. We've tried to go earlybefore work, but it means leaving the house at 5:45 am, so we haven't done it toomany times. I do love swimming first thing in the morning though.


12/19

AMtreadmill &weights @gym

PM swim athome

6am Stepper& free weights@ home

7pm WaterAerobics

6 am Swim &walk from trainor7pm GymW.O.:treadmill &weights

6amStepper &free weights@ home or7pm WaterAerobics

treadmill &weights @gym afterworkor swim athome

8am swim laps

9AM WaterAerobics

treadmill & weights@ gym

6am Stepper &free weights @home, walk fromtrainor7pm treadmill &weights @ gym


13/19

My husband Brian is in a funk with his weight and his job. We would like to move to myhometown, Pittsburgh, to live closer to my family, but it's not financially possible for awhile.We are waiting to hear about a settlement on a court case which is emotionally draining. Icould use an assistant at work - big workload. I get bouts of anxiety.

I have TMJ disorder and low level tinnitus, both of which are directly related to stress. Ihave heel spurs and plantar fasciitis in both feet. Sleep apnea - I sleep with a CPAPmachine.Aches & stiffness in knees, shoulders, back off and on. Eczema in between myfingers. I had a bladder infection over Memorial Day Weekend. I was short of breath inApril and May.


14/19

the feeling of being centered by being a vital part of a loving community, making apositive difference in the world, creating joy

Listening to music. Reading. Making art or doing creative projects. Activities and dateswith Brian. Time with family and friends. Making gifts for my nephews & nieces.. Writing.Acting. Singing.Walking. Swimming. Playing Scrabble.Making dinner. Organizing thehouse. Tutoring and teaching.

Spending too much time at work. Spending too much time watching TV. Staying up toolate. Not preparing for the next day - making lunch, etc. Skipping weigh-ins. Driving myhusband crazy with mood swings. Living in my head and working myself up.


15/19


16/19


17/19

80% of the time, I should plan my meals, focusing on whole foods, good carbs, fruits &veggies, whole grains, lean proteins like fish, eggs, cheese, nuts, beans, soy, vegetarianmeat analogs, healthy fats, water; 20% of the time I can stray away from that and enjoysome less healthy choices like restaurant food & alcohol


18/19

alcohol

pizza

breakfast at Butterfields

chips & guacamole

crusty sour dough bread & butter/margarine/Smart Balance


19/19

I don't see any barriers to getting started. I'm used to reading labels and I've measuredportions before. I have to work on taking time to prep & plan.

It should be noted that I'm a vegetarian who eats fish.

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Wellness 365 Section 1 ERIN FLEMING1