Category Archives: Happy

Trip to La Sagesse

I can’t believe I forgot to post these pictures, took a day, (a while ago now) to adventure to La Sagesse Beach.  We got a little bit lost, but we made it there in about twenty minutes from True Blue.  It was so incredibly relaxing.  There was hardly anyone there.  The restaurant was almost empty, but the food was lovely!  I indulged in a  virgin pina colada – soooooo yummy!

La Sagesse Beach boasts to be one of the top ten most romantic beaches in the Caribbean.  I have to agree, it’s so serene, secluded and relaxing.

Check it out:  La Sagesse

 

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Today has been INSANE, but…

Not only was I super late today, but I walked into class JUST as the teacher started to talk, greeted my classmates around me and sat down.  I hadn’t even been sitting for a whole minute before the teacher asked me a question (in an auditorium full of 600+ students).  Fortunately, I knew the answer, saving myself some anxiety later.

For the remainder of the class, I was on high alert.  If I wasn’t awake before, I was definitely in tune now.  I pulled out my notebook to take notes and my binder unclipped sending hundreds of papers all over the place.  CRAP.  Once I got all my life back together, I looked up and it seemed like the professor was literally STARING at me (I sit in the middle back of the auditorium).  I kept thinking to myself WHAT IS IT ABOUT TODAY!?  It has to be my shirt or something.  UGH.

After class I made a fantastic cucumber-tomato salad and black bean burgers.  YUM!  I needed that.  I studied for a bit and then headed to my favourite coffee place where I tripped up the stairs and spilled my espresso all over me.  SERIOUSLY?!  (I’m wearing white pants).  I can’t win.

I ended up going to one of my favourite restaurants for dinner – Sangria and walked on the beach for ten minutes.  Today has been INSANE, but thankfully, the day ended much better than it started!

How to form a habit

Habits are the hardest things to form and the easiest to break.  I’ve made it my goal to lose weight and be fit.  I also strive to be the best possible student I can be.  I’m not perfect, but I try my hardest.  How did I form my habits?

1).  Set a goal.
In order to start a new habit, you have to have a goal in mind.  Set your goal and make sure it’s a SMART goal.  Check out my post about https://heatherbergdahl.com/2014/11/06/setting-goals/
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2).  Find an accountability partner.
I always need an accountability partner, whether it’s studying or working out.  I need someone there to make sure I get my workout in or read all of the material.
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3).  Be very specific about what you want to achieve.
I write down all of my progress in my notebook, be specific about what you’re trying to achieve and the time frame you’re going to do it in.  I know exactly what food I eat everyday and how much.  I know what workouts I did at the gym and how much studying I accomplished.  Before the day is over, I set my expectations for the next day to keep myself on track.
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4).  Challenge yourself to new levels.
Make your habits live improvements, they should be difficult but doable!  It took me 9 months to lose 52 pounds, but I made incremental goals, once I hit one goal, I made a new one!  It takes 21 days to make a habit, I was determined not to give up!
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5).  If you get off track, it’s ok!  Keep going!
I’m not going to lie, it’s hard to stay on track – especially a diet/workout plan.  I would give in to ice cream, but ONLY once and a while.  Everything in moderation, right??
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6).  Keep track of everything.
Write it all down, track your progress.  You’ll be shocked at how far you come!  If you’re losing weight, take all your measurements.  Sometimes when you don’t see your work reflected on the scale, it’s because you’re losing inches.
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If you have any other tips and tricks for conquering those hard to establish habits, I’d love to hear about them in the comments!

10 tips for new medical students

I remember my first day of class and my white coat ceremony.  It was the beginning of a life long adventure that is still continuing.  I had a rough transition to medical school – coming from a background of pure business, I had an advantage in talking to patients as well as professors and other colleagues.  On the other hand, I had to learn a lot about how to tackle science classes and excel.  I’m still a work in progress, but I’m getting there!

1).  Learn how you study.
study

2).  Cramming is NOT an option.
cramming

3).  Get copies of old exams.
ExamAnswerSheet2977380Small

4).  Be positive and motivated.
organization

5).  You are not a doctor… yet.
not yet

6).  Don’t forget the people that matter.
Family

7).  Setting aside time to relax is OK.
relax

8).  Organization is key.
unorganized

9).  Be nice to everyone.
nice

10).  Study in groups every so often.
group study

BEST OF LUCK!  Whether you’re just starting or you’ve been in school for a while, these are some great tips to live by.  If you need help studying check out my https://heatherbergdahl.com/2014/10/01/study-tips/

5 ways to stop exam anxiety

So, it’s the big day.  You walk into your exam venue with your heart in your throat.  You can barely breathe as you sit down for your exam.  You fumble with your power cord and pen as you get situated.  Your breathing rate increases and you can feel your palms start to sweat.  If this sounds like you, you might have exam anxiety.

It’s natural to have some degree of nervousness going into an important exam, but it’s crucial you know how to calm yourself properly.  Here are my 5 ways to stop exam anxiety:

1).  Take a deep breath.
Three to be exact.  Take three deep breaths.  Inhale completely and hold it for a moment and then release.  If you find your nervousness starts to come back, repeat the deep breathing.

just breathe

2).  Grip your chair.
While seated grab the seat of your chair and grip it as hard as you can and release.   This helps you focus on something else and helps relieve tension.  

chair pug

3).  Get to your exam venue EARLY.
Nothing will make you more anxious than being late.  Make sure you set plenty of alarms and get there early!

late gif

4).  Think positive thoughts.
My mantra is usually “I’m not missing more than ten because I’m going to get an A on this.  I’ve worked hard, I put in the time and I know my material very well.  I’m more than prepared.  Now it’s time for me to show what I know.”

think happy thoughts

5).  Avoid stress pots.
You know exactly what I’m talking about.  The student that is sweating bullets, still trying to review material minutes before walking into the exam.  Don’t just walk, RUN away from these people.  You do NOT need their anxious energy.

running-scared

Best of luck on your exams!!!

Expensive Cell Phone Bills…

When I was younger, my parents used to take my brother and me on trips to various countries around the world.  We visited many wonderful locations such as Rome, Paris, London, Nassau, etc.  My father is a renowned business speaker, who speaks around the world, and because of that, it has allowed us to travel along with him.  One of my more memorable incidents during a trip was when we were in Gibraltar, which is an English territory located on the southern tip of Spain closest to Morocco.  During our stay at the hotel in Gibraltar, I made many calls to my friends in the United States.  When my parents received the hotel bill, they were horrified to discover that the phone bill was extremely high at approximately $500 due to all of my overseas conversations with my friends.  Consequently, they ordered me to pay them for the phone bill.

It reminded me of that scene from Home Alone…

 

 

Friday Night at home

I’ve long gotten over the crazy, late Friday nights spent out dancing and getting into trouble.  I wouldn’t trade anything for my Fridays at home – especially getting to bed early.  SOOOOOOO lame right?  I disagree.  Here’s my reasons why Friday Nights at home are the best:

1).  Slippers or Fuzzy Socks – Can you think of anything more comfortable?  Wearing shoes is just as annoying as wearing pants some days.  If I could trade in my heels and gym sneakers for slippers – I would ANY day of the week (if only it was socially acceptable to wear to class).

slippers

2).  Having time to cook – This is so essential for me, it lets me prepare my meals ahead of time and get a yummy, fresh home cooked meal.

cook
I’m actually really good, I swear!

3).  Catching up with friends and family – The phone is definitely glued to my ear between 7pm and 9pm on Friday night.

I usually trip on EVERYTHING while I'm at it
I usually trip on EVERYTHING while I’m at it

4).  Netflix binging – I’m not super into shows, except for one – How to Get Away with Murder (if you haven’t seen it, you should).  I can’t wait until Friday rolls around so I can get my bowl of ice cream and catch up on Annalise Keating’s latest antics!

She's so sassy!
She’s so sassy!

5).  Doing whatever you want, whenever you want – What schedule?  Kick your feet up and do nothing – or something.  That’s the beauty of it – it’s up to you!

friday

So, what are you up to tonight??