Observations: Wellness Affirmations

Journaling is a great habit and sometimes I need inspiration. I enjoyed using my gratitude question list tool so much that I created a list of affirmations last month to help inspire me with my daily journaling which includes writing affirmations. I used my original list over the past month, making edits along the way. Below is the current iteration of my Wellness Affirmations list. May you be inspired!

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Homework Spotlight: Sarcopenia

As we age, we lose muscle.  A word exists that describes this sobering facet of life: sarcopenia.  The International Osteoarthritis Foundation description of sarcopenia reads:

“Sarcopenia is, in its most literal sense, the loss of muscle mass, strength and function related to aging.  We are now discovering this loss is a complex and multifaceted process.  Most commonly seen in inactive people, sarcopenia also affects those who remain physically active throughout their lives .  This indicates that although a sedentary lifestyle contributes to this disease, it’s not the only factor.”

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Magic Number 55

Is 55 a magic number for me?  Maybe.

On September 9th, 2019, I began what I will refer to as a movement plan (also known as exercise).   A friend asked “why don’t you come work out with me?”, a question she had posed a few times over the past few years.  This time I said yes.  And the decision was made.  I did not realize it but I really was all in.

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Waking Up App

Post Observations 3.9 – Loving-kindness references the Waking Up meditation app that I used to facilitate my meditation practice.  You can check out the full subscriber content for free until the end of the year.

“We’re offering free access to the Waking Up app to everyone, from now until the end of the year. It’s been a privilege to share this journey with our subscribers, and we wanted to make it as easy as possible for you to share Waking Up with anyone who might benefit from it.”

Check it out!

More to come…..

Like Best, Next Time – The Quote Of The Day Show

The Quote Of The Day Show podcast offers daily excerpts from motivational speakers.  I recently listened to episode 453 which features a 12 minute listen from Pamela Jett.  She describes her Like Best, Next Time approach to assessing situations in the workplace.  I believe that this approach would be very useful as a guide to reflect upon my day.  What did I like best?  What will I do differently tomorrow?  The practice of speaking positively to myself when I miss the mark helps me stay optimistic and engaged.  Speaking to myself positively when I get thing right helps me get things “mo’ righter” tomorrow; keeps me moving forward.  Level up!

“Accept All Compliments with a Thank You”

More to come…..

Building A Foundation

The blog for Virta Health recently published an excellent article of The Ten Defining Characteristics of a Well-Formulated Ketogenic Diet.  It definitely worth the read.  I have a few to add to this foundation.

Clarity and understanding of YOUR goals.  I firmly believe that individuals needs some level of understanding of the human body and the resulting impact our dietary choices.  If science is not your thing, you are not off the hook.  Take the time and make the effort to find reputable, simplified explanations in a book, blog post or podcast.  The aforementioned Virta article is a great resource if you follow a ketogenic dietary lifestyle.

Commit to consistency.  Your chosen dietary lifestyle, ketogenic or not, will require that you make a commitment to being consistent.  Practice, practice, practice making the choices that support your goals.

Cooking as a tool.  The value in practicing your kitchen prowess is hard to measure.  I find that it is a privilege to be able to actively choose what I am eating and to learn about and have awareness of ingredients.  Processed, packaged foods contain a myriad of unknowns. Conventional whole foods beat processed food every day.

Identifying an anchor.  An anchor is something that you can commit to doing every single day that will keep your goals in the forefront of your mind; a reminder of why you need to do what you do.  Your anchor could be whatever you choose as long as it is meaningful to YOU in the sense that it is that thing that would help you right the boat, help you prevent or end drifting from your goals. An anchor may be an affirmation or mantra, a specific question or set of questions to ask yourself, journaling, or posting picture quotes on Instagram (wink).

More to come…..

Redux Round Three: Affirmations and Why’s

Observations 2.0 inspired me to update my affirmations and why’s!

Believe it. Say it. Repeat it. Repeat often!



  • I own everything I say, do and think
  • My daily choices support building physical and mental health and wellness
  • My health is an investment, not an expense
  • I make healthy food choices to express love and respect for myself
  • My self talk is friendly, loving, supportive and accepting
  • Movement and exercise are blessings
  • I create thoughtful pauses in order to bring forth calmness and remain less reactive
  • I express gratitude daily, throughout my day, for all things big and small


  • Normalize glucose tolerance and insulin resistance
  • Decrease the impact of degenerative and age-related diseases
  • Decrease inflammation
  • Heal my body physically and mentally
  • Strengthen my body physically and mentally
  • Lose body fat
  • Preserve brain function and cognition
  • Minimize my need to become a patient
  • Inspire and teach others how to be better and healthier

Believe it. Say it. Repeat it. Repeat often!

More to come…..