Mindfulness ✪
To be conscious or aware of something
Last on the vision, mission, and values statement exercise is values.
Usually, in a business setting, values are the principles by which you carry out the actions.
For a personal brand and defining this for yourself, I still think of values to be what do you care about? What are the pillars you stand on? The main principles of your life? Do you have any core values you live by?
Mentionable ✪
Refer to something briefly without going into detail. Important or noteworthy, memorable
This week's anecdote is eating enough protein.
We should all know by now that the original protein guidelines were for survival and not for optimal functioning. Eating ample protein is one of the only things that will help me from overeating and helps recover my muscles quicker.
I don't really track calories anymore, but I do keep tabs on my protein. Personally, I aim for 120 grams of protein per day.
If you don't know how much protein you're getting daily I highly recommend actually tracking your protein. Even if it's only for a couple weeks you'll be able to better understand how you can make sure you're getting enough every day.
Steps to take if you're not at your body weight in grams of protein every day: To start, you can aim for 30 grams of protein each meal. Aim for 3 meals or 2 main meals and a 30 gram protein snack. I definitely recommend making snacks protein based, otherwise I've found that they don't really hold me over effectively.
Like most everything else in regards to your body, gradual is best. Adding 10 grams of protein for a couple days and then 10 more grams of protein after a couple days until you're able to consistently have at least 100 g of protein daily should be a good way to go. See how you feel at 100 grams of protein a day and if you can go up to your body weight in grams.
Motivation ✪
Meant to inspire: being mentally stimulated to do or feel something
"Let us make our future now, and let us make our dreams tomorrow's reality" — Malala Yousafzai