summary and my augmentations

eating – is it to look good or are you eating to feel good?
exercise – are you finding those windows of times thru the day to get back to living thru your body (recall the familylab seminar, where it says you should be 60% connected to your body)?
think – but note we spend too much time thinking, this is about taking breaks and really/deeply thinking about goals and values – writing stuff down, meditation, deep breathing, affirmations etc the aim is to be mostly in the present moment
connect – are you creating deeper relationships and talk about how you feel, both at home and importantly, also at work

the 4 strands are like a 4-legged table – when one leg is missing, you notice it

setting boundaries – for devices, for food quantity, for alcohol consumption, for staying up late, regrets and worries
learning to share and be vulnerable – seeking out advice when struggling
being non-judgmental and being focused in the present moment

office exercises
– marching/running on the spot for 2 mins = cardio exercise
– press-ups for 2 mins, perhaps raising arm when up for 15s = upper body exercise
– squat thrusts for 2 mins, perhaps hop or raising left/right leg = lower body exercise
think about
core and the contracted mid-section when coughing – this is where you should be breathing into
– deep-breathing exercise through the nose, breathe deeply into the lower 3rd of the diaphragm, again for 2 mins

my exercise goal(s)
50km cycling, 10km running and 2km swimming per week – either one of each or preferably a bit of all three!