Brittney, I’ve been watching the workout videos and think the Cardio-Strength workouts would be very helpful. I’d like to join you. I’m in Minnesota. What time/day do you work out? Claudia

Today, my back was sore and I didn’t think I’d be able to walk with my Zeen (sit-stand walker) but I actually felt fine and walked twice as far as usual!

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

Last week @Karyn Bugelli commented "This weekend my goal is to try to curb my self pity a little bit and try to be more positive…going to try to do this by confronting each negative thought with a potentially positive replacement that could also be as true as the negative ones." This week @Claudia Wondra mentioned that she wants to improve her thoughts about her disability. @Tanya Parker said that she related to this negative self talk so much. Group challenge: Identify and write down 5-10 negative thoughts that run on repeat in your mind and for each of these thoughts come up with a positive alternative! BONUS POINTS: POST YOUR RESULTS!

Brian, here’s a link to the Coach Kim video I mentioned in Zoom: https://youtu.be/tngBa1HEHlU?si=_57lC1j_wn8B1l3Z This is a 1/2 hour workout video on a recumbent bike, but Coach has several videos lasting from 15 minutes to 45 minutes on YouTube. I like her videos because they start relatively easy and use resistance to get harder. Sometimes I use my arms on the arm-bike, but mostly I just pedal along. She keeps up good dialogue while she’s pedaling and I usually do the 1/2 hour workout. Hope you enjoy 😊. Claudia