Saturday, April 6, 2013

HW-420-Unit 3 The Well-being of Tiffany

  1. Based on your reflections, and on a scale of 1 to 10 (ten being optimal wellbeing), where do you rate your A-physical wellbeing, B-spiritual well-being, C-psychological well-being? Why?
I would rate my physical wellbeing at an 8.  The reason I choose an 8 is because I am just getting back on track with my physical fitness goals.  I found the first of the year quite a challenge because I was dealing with an increase in clientele in my yoga classes, my children’s schedules as well as a demanding workload in school and work.   In my yoga practice, I set a monthly goal to work on a pose until I am able to really feel balanced in that pose.  I also run a few times a week and am working on my next 10k.  To prepare, I am running 3 times a week and will increase my miles and frequency as I get closer to the race.  Since, I am only taking one class this term, I am back on track with my fitness goals. 

I would rate my spiritual wellbeing at an 8 as well.  During the first quarter of the year, when it seemed my schedule was bursting at the seams, my meditative practice is what helped me through.  I would take few minutes to breath and align myself before I proceeded with my daily demands.  I would like to improve my meditative practice, however, by increasing the amount of time I can sit in silence. 

I like to think that my psychological well-being is quite good.  I am not ready yet to say it is a 10 but I will give myself a 9.  The reason, I choose 9 is because there are not a lot of situations that take me out of my optimistic and positive view.  Typically, if my mental state is low its because I am tired.  I try to approach everything even obstacles with positivity.  I believe you get what you give so I want to make sure that I am always giving the goodness that I would like to see.  I think the reason I have a healthy mental state is because I do the work to maintain it.  I try to stay physically well and spiritual well so that translates to my mental health as well.  I surround myself with good people and have a great connection with my children and my family.  I also keep a journal, which helps me pour out anything that hinders my mental flow. 
  1. Develop a goal for yourself in each area (physical, spiritual, psychological).
My physical goal is to be able to run my 10k in less time than last year.  I would like to complete the race in 72 minutes this year. 
My spiritual goal is to more time for my meditative practice.  I currently meditate 30 minutes per day.  I would like to meditate one hour daily. 
My psychological goal is to make sure that I maintain my positive outlook at work.  I currently work in an environment with quite a few unhealthy people who keep a lot of negativity going. 
  1. What activities or exercise can you implement in your life to assist in moving toward each goal?
I will use a goal setting tool (;education;goal-setting) I got from Lululemon when I was one of their yoga ambassadors.  This tool has helped me with my personal, career and health goals.  Working with Lululemon staff help me develop my 1-year, 5-year and 10-year S.M.A.R.T. (Specific, Measurable, Attainable, Realistic and Timely) goals.  So taking my physical, spiritual and psychological goals from above, I’ve come up with the following:

1.     I complete 6 miles in 72 minutes by May 31st.
2.     I complete a daily 1-hour meditation by June 1st.
3.     I read my list of daily affirmations from April 6th - April 29th.
  1. Complete the relaxation exercise The Crime of the Century. To hear this exercise, click here. Describe your experience. (What it beneficial? Frustrating? etc.)
I truly enjoyed this exercise as well.  It reminds me of a chakra meditation class I attended.  And though I have done chakra meditation and am familiar with the chakra system, I never realized that the chakras were the same colors as the rainbow until I did this exercise.  My favorite part of this exercise was the affirmations we were asked to think about when we transitioned to the next color.  I felt really connected to the affirmations of each region we traveled to.  After completing the exercise, I felt really focused and connected for the rest of the day.  I felt more clear when I was reading our assignments and felt less distracted and more open to the feeling of peace and calm.  I was extremely productive that day and have since listened two more times.  I am loving it! 


  1. I loved the way you outlined your goals for yourself so clearly. I have gone through many changes in the past few months. I got out of the Army in September, and I have struggled with coming up with concrete goals for myself now that my life has changed so drastically. I will try to use your S.M.A.R.T. goal idea as a framework. Thanks!

    1. I think you will really enjoy it! If you need some help or would like me to take a look at your goals to assist you I am available.

  2. Hi Tiffany, good post. I think your idea to take only class this term is a great idea. My work load has increased lately, and I have definitely not been giving my all to school. I am going to follow your foot steps and register for one class next term. I think that will help me balance my personal life as well as my school life and keep me on track.

    Also, I have recently started taking Yoga classes. And although still very foreign to me and nothing like the workouts I typically do which is cardio, plyos, and lifting, I do feel like after my Yoga class I have gained something. Maybe a little bit more flexibility, or probably just a way to release stress and other factors that are going on in my mind. I always leave the class feeling refreshed and then ready for a real work out. Lol. Good luck on your 10k!

    1. This comment has been removed by the author.

    2. I love love love yoga! I am so glad you a finding your way with it. It is very different so I understand exactly what you mean. I felt that way too at first. However, I know that it has great benefits. Please feel free to reach out if you have any questions about yoga. And thanks for the 10k moral boost. I need it! As far as school goes, I want to be able to do my best and I know that taken it a little easier was the best route for me. I hope you feel the same next term!

  3. Hi Tiffany,
    You seem to have a high level of self-awareness, which is great because I think that is one of the main keys to achieving balance in one's life. I agree that affirmations are important and I believe that they can change our mindset by using them. Great post!

    1. Thanks so much! I think keeping positivity around you keeps you positive!