In this programme we aim to improve overall strength and fitness and make sure the programme is allowing flexibility to accommodate and support your work/life needs.

Start with learning the exercises to the best way, keeping the focus on quality and not quantity.
The goal here is to get to about 7-8/10 of rate of perceived exertion (RPE, see link below for more information).
https://articles.reactivetrainingsystems.com/2017/12/05/how-to-use-rpe-in-your-training-correctly/

January 2024 – Start of the year 6 months goals
​Move:
Stick to the exercise routine and build on it.
Improve cardio (aiming for no more puffing).
Prepare for the upcoming ski trip.
Enhance overall strength.
Continue with mobility and stretch routine for pain reduction.
​Eat:
Focus on wholefood carbs (reduce carbs, increase protein).
Consider the timing and frequency of alcohol consumption.
Evaluate snacking habits for healthier options.
Emphasize wholefoods: carbs, lean protein, healthy fats, and veggies.
Monitor coffee intake (last cup 8-10h before bedtime).
​Sleep:
Establish a consistent sleep routine (same bedtime and wake-up time).
Prioritize quality of sleep with calming activities.
Aim for at least 7.5h in bed consistently.
​Think:
Be authentic to self and values for peace of mind.
Transition from shame to self-compassion.
Continue with reflection time.
Focus on purpose and feedback.
Explore the BRAVING model by Brené Brown.
Utilize transition time for reflection and progress.
Schedule 30min weekly catch-ups with managers.
​Connect:
Complete and send me details about your support system.
Reflect on the right balance of connection and community for you.

December 2023 – End of the year reflections
Ideal Vacation for you:
Waking up without any alarm but still early, so you can make the most of the day.
Starting the day by having coffee together with Fred.
Spending three hours by yourself, working in the garden, exercising, and being active.
Early Afternoon: Spending some time reading a book, coloring, or writing in a journal (I added this :).
Late afternoon: Described as the tricky time, which creates some anxiety (see below for some support you can provide to yourself in that regard).
Night: Going for a walk, spending time with friends and family, the “sharing moments” time.
*Doing physical activity every day.

Rumination to Reflection:
We discussed Nick Petrie and his approach to Stress. According to his research, Rumination + Pressure = Stress. The first step to let go of rumination is to “wake up” and be in the now. Tools discussed for this:
Mindfulness practice – Using your senses to be in the now (smell was a profound sense you described).
Intentional Reflection – Writing in a journal, making a plan, writing a list.
Reactive to Proactive – The 5s rule. Stop, break with a breath, and act. BTW, this can work on the opposite too… If you don’t feel like doing something but you know it is something you need to do, don’t wait more than 5s 🙂
Seek to understand – compassion to others and self. A way to let go.
You are a “talk thinker”; use Fred for rumination and reflection to support you.
You value Fairness and Honesty – Use that. Keep asking yourself if you are following your own values when you are facing yourself only.
HEAD-HEART-HANDS model – What we think affects what we feel, which affects our actions. Defining what is important allows space to break and act properly.
Keep asking yourself:
What is the most important thing for me right now?
What can I control in this situation?
What are my real needs vs. what are my expectations?

Practice “waking up” during the day:
Use senses (smell, hear, taste, touch, see) to stay in the now.
Be in Nature, garden, hug a tree, smell a flower.
Cook food, listen to music, and pay attention to smell, taste, and the other senses.
Write a letter to yourself:
What do I wish for myself for my vacation?
What do I wish for next year?
What do I need to do to make it an action?