365 Days of Self Discovery: Feelings & Emotions

1.08.19

Day 9


What cheers you up when you are down?

  • Listening to music
  • long drives 
  • affection (sometimes) just to know someone else cares
  • being left in my room with my thoughts in darkness and silence – something about just getting lost & filling my mind with positive thoughts is the goal 

Is there something you can think of that cheers you up? list them. 

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365 Days of Self Discovery: NEW CHAPTER: MY FEELINGS & EMOTIONS

12.31.18

DAY ONE

What makes you feel at peace?

  • Coming home from a good day, laying in bed with music on and daydreaming. Taking a walk through nature, enjoying the scenery during warm and nice weather & being able to relax with little to no worry about what is going on around me — and falling asleep with ease. 
What makes all of you feel at peace? 

365 Days of Self Discovery: Day 112

12.23.18

Are you good at organizing your time? How could you improve?

  • For the most part, I am good at time management because I use daily/monthly planners that assist with keeping up with my task, events, and daily activities & I also have a dry erase board calendar that hangs on my wall in my bedroom (that I need to start utilizing — a friend made it for me). I like utilizing these resources because without them I would be lost, however, I do feel that I need to still improve my time management skills because I want to be more precise about utilizing my time, and being sure that within the 24 hours of time I have allotted, I can stay productive & keep from overwhelming myself with too much on my plate. I need help with better managing my time so that I get enough sleep throughout the day as well — because living on 2-3 or sometimes 4-5 hours of sleep isn’t ample if I want to be efficient and functional at my best. I will need to google some time management skills/resources that might be helpful or use Pinterest to give me some creative ideas in ways to stay organized with my time & become less stressed and overwhelmed doing so. 
How is your time management skills, are you good at organizing your time? if no, how can you improve? If this is one of your strengths, share how you go about organizing your time, would love recommendations: apps, creative DIYs, videos, etc that could be useful in helping myself and others. 

Bipolar Disorder (Mental Health)

Well Hello Bloggers, 

We are back for another blog post and today’s entails mental health. Today will be about being bipolar, what it means to be diagnosed with bipolar, the types of treatment they recommend, and some other odds and ends. If you know someone who is bipolar, or if you, yourself has been diagnosed with being bipolar, do not be ashamed of it, and do not feel as though every case is the same. I realize this information will be vague, so please fill us in with more information, experiences, stories, etc in the comment section and share this post with others so I can help bring awareness. 

What does being bipolar mean?

Good question! The bipolar disorder is having mood swings that range from depressive lows to maniac highs. In other words, going from a very low state to a very high state in your moods. Each individual has some differences. 

 

Fun Fact:

There are different forms of bipolar: bipolar 1 disorder, bipolar 2 disorder, cyclothymic disorder. Now this is 2017 and things might have changed, but from my knowledge these are the main groups but this doesn’t mean there are not others written somewhere. 

Bipolar 1 disorder:

Maniac episodes that last atleast seven days and/or manic episodes that are severe enough to have a person end up in the hospital.  Some people will experience depressive episodes as well that can last up to two weeks. 

Bipolar 2 disorder:

A pattern of depressive episodes and hypomanic episodes but NOT full blown maniac episodes.

 

Cyclothymic Disorder:

Numerous periods of hypomanic episodes and depressive symptoms that are known to last two years (and 1 year for children and adolescents). 

 

Signs and Symptoms:

 
  1. Manic episode (signs/symptoms)
  • Feeling very “high” or elated
  • Usually has a lot of energy
  • Increased activity levels
  • “jumpy” or “wired”
  • sometimes have issues with sleeping
  • Talk really fast
  • could be agitated, irritable or touchy
  • feel as though their thoughts are going really fast
  • Usually believe they can manage a lot of things at once
  • Do risky things that aren’t always wise decisions

     2. Depressive episode (signs/symptoms)

  • Feeling of sadness, empty or loneliness
  • very little energy
  • decreased activity levels
  • may sleep too much or too little
  • don’t feel as though they can enjoy anything
  • feeling much worry
  • tend to forget things a lot
  • Eating too much or too little
  • feeling tired
  • sometimes thinks of death or suicide

Fun Fact:

It possible for some to have symptoms of both, called “mixed features”  (they may feel very sad and hopeless but at the same time have tons of energy). 

 

Many people with bipolar disorder may even have mood swings that are less extreme and can still manage to function, feel good, highly productive (the person may not feel as if anything is wrong) but normally family and friends can see the difference in their moods and actions. If these people don’t seek help they could end up with severe mania or depression. 

 

Some have bipolar along with other mental health conditions and some have symptoms of other illnesses, so it makes it difficult for one to diagnose someone with this disorder. People with bipolar disorder are said to be at higher risk of thyroid disease, migraine headaches, heart disease, diabetes, and obesity. 

 

There are cases where someone with bipolar may have psychotic symptoms as well (hallucinations, and/or delusions). 

 

Anxiety is usually also diagnosed with those with bipolar disorder.

 

A higher chance of possible substance abuse, perform poorly at work/school, relationship problems. 

Possible Risk Factors:

  • Genetics
  • Family history
  • brain structure and functioning

Treatment possibilities:

  • Medications
  • Psychotherapy
  • Electroconvulsive therapy

Keep in mind that bipolar disorder is a life long illness. Also remember to speak with a specialist and/or doctor who can be of more assistance to yourself and others. Thank you for reading!

 

Your Fitness Blogger,

Shay-lon xoxo

 

Personal Training a Friend Day two

personal-training

Hello Bloggers, 

Now time for the good news, since I gave everyone semi sad news previous to this post. The good news is I was able to meet up with my friend again at the gym for our day two workout, I had mentioned before that I would change up his workout (John) in order to work on his breathing, cardiovascular capacity and endurance. 

Warm-up 

  • 10 minute walk on the treadmill at a 3.5 speed, no incline
Workout session:
  • 45 minutes on the stationary bike, 10 minute splits, 1 minute break between splits if needed at a level 3 resistance, keep RPMs at 50 or above, but not over 80. 
Cool down:
  • 5 minute walk on treadmill, no incline, 2.5 speed. 
John did great today! he didn’t need a break between the splits and kept his RPMs at a steady 60-70 the whole 45 minutes. He didn’t stop and stayed hydrated during the workout, he really pushed himself, he gives the credit to his phone because of the music. LOL. I made sure to check on him every 5 minutes to get an idea if he was feeling any soreness or pain in his body, he had pain in one of his knees for a brief moment but it went away soon after, and he started to feel the “good” kind of pain you get when you workout. I am very proud of him for today’s performance.  I let him know until his fitness level increases to a point where I think he can handle cross trainer machines, we would go back and forth with treadmills, stationary bikes, outside walks before it gets too cold, and some other cardio exercises I come up with. 
I was able to glance over last weeks eating, sleeping, and steps paperwork he turned into me, and he had some good habits going on and beat his 10,000 step goal multiple times during the week.  My only complaint was he wasn’t drinking enough water throughout the day and I can understand that because I am not a huge fan of water either and had a hard time wanting to drink it, but now I make sure I stay more on top of it. I think it will be something he will need to stay on top of, and as he exercises more often, I think that will help. 
Good job John! 
Your fitness blogger,
Shay-lon xoxo

The Health Apps

Top 50 apps for health and fitness

Itunes Apps– health and fitness list

“trying something new , challenges you for change” -Shay-lon Moss

I don’t want to keep track of my calorie intake, my water consumption, the amount of activity I partake in, the type of exercise, the maintenance of my body (weight/height), the types of food I indulge in, and make myself feel worse when I go over the goal for today because I probably don’t want to face my fear and find out what I am doing wrong because that means I’ll have to change it & what If I fail? What if I can’t afford a healthier me? What if life happens and I forget to keep track? What if I find out I am overweight/underweight? What ifs aren’t good, because they go nowhere and keep you from everything. Instead try this “I am”, “I can” & “I will”.  

All of sudden you don’t need a pen and paper, now you can use your handy tablet, phone, computer and it will help make life easier on you.  I say this because keeping track of your health seems tedious when you think about what all goes into it, and quite frankly it seems a bit scary at first.  Most people don’t realize, it doesn’t have to be scary and it doesn’t have to be done alone. 

Today I noticed how my new phone came with a “S health” app for my phone (Samsung Note 4) & previous to using this app, I was on “Myfitnesspal” & “Mapmyfitness” apps, I liked them both and used them everyday.  Today I am going to talk to everyone about how to use these apps and which ones are recommended, although all of them probably work the same way or have some of the same properties.  I will talk to you about why it’s important to keep track of what you do with your day to day, give you advice on how to keep track properly, how to stay on track, how to remember to track, the benefits of each thing and I’ll even go into great depths about certain apps that I have used or am using currently.  If for some reason you do not own any form of technology I can go over ways to still keep track with paper and pen. I’ll also try to share some quick tips, share my own personal usage, and hopefully everyone will find what works for them! To start, I just want to mention this is not a post pushing people to conform to technology, this post is to help people gain experience and know what is available to them. 

To begin, some of the apps I will list below are either for Iphone, android or both so pay particular attention to the () beside them so you are downloading the appropriate app for your technology.  

  • MapMyFitness (Android & iOS; free)
  • MyFitnessPal (Android & iOS; free)
  • FitStar Personal trainer (iOS; free)
  • Nike+ Training Club (Android & iOS; free)
  • HealthyOut (Android & iOS; free)
  • ShopWell (Android & iOS; free)
  • Fitbit (Android & iOS; free) – you need the fitbit accessory
  • Weight Watchers (android; free)
  • MapMyride (Android & iOS; free)
  • Nike Running (Android & iOS; free)
  • “S Health” (Android; free; certain phones)

Now of course there are tons more, and I did not mention all of them because I have yet to try every single one of them and honestly I probably won’t (some of them on the list I have yet to use).  If you have something that is not on the list feel free to add it in the comments or try one of these out. To answer the question of why should we track, I believe that keeping track of your health makes you accountable and gives you a sense of responsibility. With tracking your health, you are able to see your mistakes, your achievements, goals, and share this with support groups on the app and or friends and family & even share it on your social media account. I believe the fun happens when you make the most mistakes using the app, because you are learning and trying to figure everything out all at once which means you are interested, anxious and ready to get started!  Now not everyone will go along with this idea and that is quite alright.  I have spoken to a variety of people whom have mentioned why they don’t like tracking their health and for the most part it’s because they say its “time consuming”, tedious, and repetitive.  I will agree, to a certain extent.  The reason this happens is because people have a mindset of having to use it long-term, which is fine but, it shouldn’t be used for the rest of your life unless you choose to make it a part of your routine.  If you are someone who has an issue with making it a part of your everyday lifestyle then this most likely won’t work out for the long term and by long term I mean more than a year. 

 

Using these fitness apps should be a start.  What I mean by this is, you should use these apps for quite some time; usually 6 months, maybe even a year or so. Then once you have gotten used to this way of life where you eat more healthy, exercise more often or stay active, sleep better, more aware of your everyday health overall where it comes natural to you without having to use the app. then you no longer need the app. The app is to help those of us who need a set of instructions on how to live a healthier life, it’s not there to restrict you.  The only restrictions you have by using some of these apps are the ones set when you input your weight, height, and ect on the app and it determines the amount of calories needed; outside of that, your free to explore.  

 
 
  1. Staying on track properly is important and one way to stay on track so that you keep doing well while using these apps is to have a support system going. I believe when you have friends and family doing this with you, it will help keep you positive and willing. If you do not have peers to do this with, use the apps forums or groups as a support system; they are usually very supportive people who share the same journey as you do. 
  2. Remembering to track can sometimes be a hassle, especially if you have a busy lifestyle or have family to take care of.. and honestly life just happens. I often forgot to track for days at a time because of how busy I was.  It’s not a crime to forget. Just make it easier on yourself to remember by writing it on your calendar, set up the app to notify you, have someone else help keep you accountable. 
  3. the benefits that come with using these apps are pretty simple: keep track of exercise (types of exercise, the amount, suggested exercises), sleep, water consumption, calories (food types, nutrients, minerals, proteins, fats, carbs, vitamins), steps (how many steps you have taken throughout the day), walking/running (GPS), blood pressure, heart rate, forums/support groups, cycling, hiking, sports, caffeine intake, weight, height, stress level, blood glucose, UV light, tips on staying healthy, recipes sometimes & blogs to read and create on your own. 

One of the apps I am using right now is “S health”; I never had it prior because my phone did not offer it, now my new phone does and it offers a way for me to keep track of my water consumption, walking, running, steps, blood glucose, heart rate, sleep, sports, food intake, calories, caffeine intake, weight, height, SpO2, stress level ( write a note explaining why its high or low), blood pressure, UV light, Tips, cycling, hiking. Today is my first time using it, so as I use it more often I will continue to update everyone on it.  If you use it currently, feel free to share with me your results and opinions of it. Prior to this app, I was using Myfitnesspal and Mapmyfitness app. These both were really decent apps, they tracked some of the same things but didn’t have as much; each of these were used mainly for blogging, exercise tracker and eating tracker. It’s basic & easy to use. I also made myself available on the forums and started random topics of conversation about health, people are good at responding and sharing their opinions and facts. While using this app, I found out you can add friends and family if you know their username, you can befriend other people and it sets it self up like facebook almost, where one can post to a wall and people can like your status. I had tons of support & if you are interested in befriending me, just ask! ha. I don’t use it much since I started this new app. 

 

Using Paper & Pen to track your health

 
  • dedicate a notebook/journal that is only used for this purpose.
  • Find a pen or pencil that works well
  • create a chart or simply use the lines on the paper to separate the different trackings.
  • Track food intake (calories/grams, type of food you have eaten, if you have a food label, track the important stuff; sugars, carbs, proteins and fats. You may choose to track vitamins if that is important to you), water consumption if you are someone who knows they do not drink enough water through the day, exercise should be tracked/activities (the miles, the amount of time, the type of activity or sport or exercise, the weight used if your lifting), your weight (especially if you want lose or gain weight or even maintain your weight this is kinda important to know where you stand on this journey). This is basically all you need to track unless you want to know more about your health then that is up to you as well.  I find that you should also make small notes or even make a journal on how your day was, if you ate too much then make note of it, if you didn’t eat at all the make note of it..  and ect. 
  • Keep this journal/notebook someplace easy to find and if possible everywhere where you are
  • Again find some supportive friends and all you can share some of your post you have written down and help one another stay on track

So as you can see, tracking health is easy. It’s a battle with yourself to take notice of what makes up your day & how well you keep yourself healthy.  It shouldn’t be something you need to use forever, just use it until you become confident enough where you can continue doing well on your own.  Nothing is made to be perfect, it has its rough patches but keep in mind that using these apps can be very beneficial.  Thank you for reading, please share, comment, like, follow.

 

Sincerely, 

Your Blogger Shay-lon