Accountability Call Outs! Here's what everyone at the accountability call said they were going to work on this week! If you missed the call post your goals for the week in the comments! @Chris Francis @Brita Colero @Lindsay Ulrey @Rob Pratt @Karyn Bugelli @Teresa Howes @Kelsey Inscoe @Brittney Neunzig - Continue rosacea cleanse - Continue morning stretching/working out - Write workout routines for weight training phase starting after next accountability call - Possibly create meal plan for rosacea cleanse after testing preferred recipes @Jim Smith - Read Atomic Habits (book should arrive today) - Get outside and do more yard activity - Continue stretching exercises @Nolan Watson - Read Atomic Habits for 10 minutes per day - Continue poetry writing and music mixing @Ryan Muir - Fix hand bike pedal or start alternative exercises if can't fix it - Continue reading Shane Burcaw's Inter-abled book @Jan Fletcher - Start weightlifting with dumbbells 3 times per week to work shoulders and arms @Chris Fraser - Increase workouts from 3 to 4 times per week - Work toward goal of 25 grams of protein at breakfast, lunch, and dinner (currently achieving at dinner, need to improve breakfast and lunch) @Claudia Wondra - Continue working on posture and positive thoughts

I used the breath technique I think Jan mentioned. It worked!

It's that time of the week again! Let's stay committed to forming healthy habits and crushing our goals! WHAT ARE YOU WORKING TOWARDS THIS WEEK? I'm doubling down on my stretching routine. I've written three unique stretching programs that are much more INTENSE and will be doing them LIVE right here every weekday @9AM Mountain Time. Come join me if you can! I'm also going to MAKE A MEAL PLAN for a cleanse that I'm starting to help HEAL MY ROSACEA! It's a very ambitious cleanse with lots of moving parts so wish me luck! ACCOUNTABILITY CALLOUTS: Here's what the folks at the Accountability Call said they are going to work on this week: @Tanya Parker Intentional movement daily and reading Atomic Habits @Jim Smith Read Atomic Habits, doing sciatica exercises, get moving more throughout the day @Ryan Muir Use hand bike 10 minutes per day @Claudia Wondra Continue working on posture and positive thoughs @Nolan Watson Continue writing poetry, mixing music, and finding a good way to track habits

Thanks Brittney for leading a really good session today. So cheerful, well organized, may I say fun as well. I do like all these people. I have a Retirement Luncheon next Thursday so I won’t be here. And I will miss a few Exercise Sessions next week due to doctors appointments and a lawyer meeting on my Will. And I’m going to really miss them. 🥵

Here's my summary of the first three chapters of Atomic Habits by James Clear for anyone who hasn't gotten their book, hasn't had a chance to keep up with the reading or who isn't reading along! Chapter 1: Compounding Nature of Habits - Habits compound in both positive and negative directions - Small actions, over time, lead to outcomes that we often can't see right away Chapter 2: Identity and Habits - Habits shape identity and identity shapes habits - Building habits from the inside out by changing identity, or outside in by changing habits first - Important to decide who you want to become rather than just what you want to do - Example: Instead of saying "I want to lose weight," ask "What does a healthy person do?" and build that identity - Habits are fundamentally about becoming someone, not having something Chapter 3: Four-Step Habit Framework - The four laws: cue, craving, response, reward - To build good habits: make the cue obvious, make the craving attractive, make the response easy, make the reward satisfying - To break bad habits: make the cue invisible, make the craving unattractive, make the response difficult, make the reward unsatisfying