Intro For a while, I had had my head in the sand in regards to AI. I finally made the decision, after a few friends coaxed me into it, to give it a try. I asked around for some good ways to learn how to prompt AIs and got some “okay” recommendations. Given my background, I decided to give a free class a shot to interact with AI on the front and back end.
Intro These notes from are from my insomnia counseling that I went to. Details SESSION 1: Purpose of Sleep Mood Memories Physical recovery Hormones Cognition REALLY: We don’t really know why, but we know it is needed Insomnia: Disruptions of sleep that impact daytime function Difficulty falling and staying asleep Waking up too early Sleep Cycles Circadian Rhythm Awakenings: 2-3 brief awakenings are natural/normal during sleep (9-10 micro-awakenings)
Intro The following are a collection of notes from couple’s therapy that I attended over 6 months, roughly divided into different sections. These are not meant to be indicative of anything. Details Resentment and Feedback Check in before giving feedback and initiating conflict discussion: “Can we talk about something?” Be gentle in addressing defensiveness. Focus on one’s own feelings: “I feel tense now. Is something going on?” Softening start-up: “Overall, you have been great at ____ lately, and … TOPIC” Seek to understand; multiple things can be true at once Difference between: endorsement (agreement/support of behavior) and validation (paraphrase to understand but not necessarily condone) When receiving feedback, validate (paraphrase) without qualification: “…but I did not mean it that way” Intent AND Impact: avoid defensiveness Unprocessed pain and concern builds resentment – process (communicate) these feelings as soon as possible (does not have to be immediate, but that is ideal) Is this about me or my lover? My Relationship Needs someone who supports me (allows me my freedom) and can also tell me when I am wrong physical companionship someone who is not a victim in her life story someone who is not ashamed of me someone who gives me the benefit of the doubt, allows me to make my own mistakes and be human, and gives me grace to admit those mistakes someone who has a life-long commitment to growth someone who cultivates a level of relationship stability Empathizing dang that sucks educated guess… “Do feel this…?” reflect/mirror their words communicate before taking drastic action try not to catastrophize frame (warm) serious conversations beforehand ask open-ended questions without an end-goal rephrase loaded questions Her needs ask about each other curiosities make observations challenge assumptions priorities what should I ask more about? My Thoughts give a charitable interpretation when assuming but ask for clarification to avoid assuming 1 emotional topic per conversation
Fitness create fitness plans workout templates: coach potato plan: calisthenics 2x/wk + walking 3-4x/wk (active recovery on off days) list calisthenic progressions based on ability/fitness levels no gym plan: basically couch potato or bodyweight program with dumbbells exercises? lifiting 3-4x/wk fullbody (upper/lower split) – focus big lifts bodybuilder (intermediate-advanced): 6x/wk brosplit MORE walking (rule of thumb for 10,000 steps/day or 4-4.5 miles/day) incorporate active recovery Gym vs at-home workout – physical locations and associations matter GYM doesn’t have to be lifting… can be calisthenics and cardio machines as well as place to focus schedule/time-of-day that is easiest and best feeling to maintain stretching, massages, foam rolling, dynamic warmups, injury prevention/mitigation/therapy Supplements: Multivitamin Fish oils 1000mg/day of Omega-3 (NOT just the oil mass) Creatine 5g/day Caffeine 100mg/workout APPETITE SUPPRESSION ONLY: Ephedrine 25 mg/5 days out of the week (CAUTION - requires cycling, doctor approval, and ensuring that this will not worsen cardiovascular issues such as hypertension) ** CAUTION about stims’ (caffeine and ephedrine) effects on sleep ** diets: recipes: turkey + lentil crumble with variations protein fruit smoothie costco meals snack/fruit/veggy trays intuitive eating or simple plans Goal tracking write down routines and exercises body weight scale, tape body parts, fat caliper, controlled (lighting, position, flexing, location, etc.) body pictures, and DEXA scans easy habit building easy long-term compliance goals walk everyday exercises 2x/wk do mornings or lunch breaks when otherwise time is wasted do “wasteful” activities while walking like listening to music, podcasts, etc. to double efficiency be okay with failure – feel the emotions, move on, reset, and don’t give up long-term compliance is not perfect but up and down – goal is to shift that up-and-down upwards or to flatten those ups-and-downs etc. Sleep and bedtime routines: Track sleep (initially but not obsessively) 7-9hrs/night Exercise caffeine tablets 100mg in the morning to workout General Hygiene and Health: daily showers lotion face, body, and sun-expose portions retinol grooming head, facial, and body hair deodorant + cologne Style: nice clothes + shoes hats accessories talk to strangers tricks, interesting openers, interests focus on being confident and more emotionally intelligent/aware vs. logical, boring, and predictable – respect is always important
NOTE: this was a workout plan/research that I conducted for someone looking to “bimbo-fy” themselves – their stated goal was to be more “bimbo-like” Ideas GOAL: Gain muscle and strength Become bimbo Gain self-esteem and confidence MEASURE: height age weight maybe DEXA scan? photos: good “standard” lighting & flexed and unflexed fat caliper measurements tape measure Male: “Adonis Index” https://ironbuiltfitness.com/the-perfect-male-body/ https://trustyspotter.com/blog/perfect-male-body-measurements/ https://www.drworkout.fitness/perfect-male-body-measurements/ Female: https://www.hourglassexpress.com/blogs/news/how-do-you-define-the-perfect-hourglass-body-shape-measurements-and-more https://herhaleness.com/body-measurement-chart-for-women RESEARCH MORE: waist, butt, and arm trainers? https://www.webmd.com/a-to-z-guides/what-you-need-to-know-about-waist-trainers Light Calisthenics & Stretching during work
