Author Archives: Heather

This Week I Will 25

A weekly post of healthy-intention goals for the sake of accountability; [inspired long ago by Jess and her #sayitdoit style]

A review of last week’s goals:

Hydrate something major. I didn’t keep track of my water consumption, but I definitely drank more tea than I have been in previous weeks.

Freggie focus. Even when I was offered free pizza at work, I stuck to my veggie-focused lunch plan. I had food prepped and packed a baked sweet potato and 12 ounces of soup for lunch each day I was in the office.  The soup was this Butternut Squash Apple Soup, a recipe that I’ve made several times over the past few years from one of my favorite internet humans, Katie Levans.

My breakfasts lacked in freggie-power, but my dinners weren’t too bad mostly because I ate a lot of leftovers of a veggie-packed chili I made over the weekend.  And we did end up having pizza for dinner one night and I packed mine full of vegetables [and BBQ sauce! YUM!].

TWIW25proof

Upper Body Sculpt Redo. A change of plans: My boss-friend and I have started this 30-Day Upper Body Transform Your Arms & Shoulders Challenge from Refinery29, and I’m digging it so far. It’s one of those easy at first, slowly build into a more time-consuming, difficult workout plans which are my jam.

15 mins Daily Focused Fitness. I started with long walks and my upper body strength training at the beginning of the week, but then on Wednesday I decided to give this A Little Goes a Long Way Yoga with Adriene video a try on a fluke and absolutely LOVED it. At the end of the video she challenges viewers to try doing the video once a day for a week and I have decided to give that a try myself. So far so good. I’ve done the video first thing every morning [by the light of the Christmas tree!] and I really find it’s a nice, gentle way to get my body moving and ready for the day.

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This Week I Will

Stick to my Meal Plan. I have a lot of celebrations, events, and meals-out on the agenda for this week so sticking the plan for the meals I am completely in control of is the priority here. In order to succeed, I did some food prep and meal packing. I’ve made a delicious egg bake filled with sautéed vegetables for #BreakfastAtMyDesk this week.  I also baked two sweet potatoes and made a different sautéed veggies mix to top them for the lunches I won’t be at events during.

Start Tracking the H20 Again. Why do I ever stop this? I’ve learned time and time again that I drink water more consistently when I have a visible tracker on my workspace.

Stick with my Fitness Plans. I want to keep meeting Adriene at the mat each morning.  I also want to put a little checkmark in my Upper Body Challenge challenge calendar each day. I’m looking at this goal with #JustDoIt in my eyes.

Make time for self care. All the events and meetings and presentations and discussions in my life right now, I know I need to make this a priority.  My favorite ways to self-care lately are working on jigsaw puzzles while listening to podcasts and doing crafty things while watching holiday movies.

What healthy intentions are you setting for the week?  Tell me about them on twitter and show me the proof on Instagram by using the #Make1HealthyDecision hashtag!

This Week I Will 24

A weekly post of healthy-intention goals for the sake of accountability; [inspired long ago by Jess and her #sayitdoit style]

A review of last week’s goals:

Monday through Wednesday Meal Plan. This wasn’t too bad, thanks to my semi-flexible plan being prepped and ready.  I had a really rough day on Wednesday, so my planned dinner plans got scrapped the moment Nick suggested we order in from my favorite place as a dinner idea. I was eager to start the long-weekend celebrations and totally allowed my crappy day to justify my desire for bar food. 

Gratitude Yoga. Fail. I did spend some time with a Gratitude List in my journal, but I never made time to yoga with the intention of thankfulness over the weekend. 

relax

Take it Easy. As I mentioned last week, t’s not always easy for me, but I really think that this is a goal I mastered this time around!  I did a lot of watching “in the background” television while being lazily productive with tasks like folding laundry, wrapping gifts, and editing photos.

I was all about the puzzles this weekend, thanks in-part to a few newer-to-me mobile game downloads – Make 7!, Two Dots, and Colors United. I also bought a few new jigsaw puzzles, including a “Color Your Own Puzzle” design.  Nick and I put the puzzle together Friday Night after dinner and I started coloring Saturday evening.  I spent random sessions of time adding color to the puzzle throughout today and finally finished after dinner. 

I put off writing this post in order to finish coloring my puzzle, which is basically 100% TAKE IT EASY form, so again – I’m counting this one a win!

Keep the long weekend meal plan fluid. This was a total win. I barely thought ahead to the next meal when it came to eating this weekend, and went by what sounded good and what I had on-hand when it came to my weekend eats.  I mostly went with a caffeinated, liquid breakfast around 6 every morning, an early lunch/brunch of leftovers, and whatever I could throw together for dinner whenever we got hungry. 

Even the one plan I did have – frozen pizza and brownies on Thanksgiving – was fluid and moved to Friday.  We were invited to our friend’s house for their Thanksgiving dinner and it was a lot of fun, and delicious to boot!

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This Week I Will

At-Least 15 Minutes Focused Fitness Daily. It could be the combination of “vacation mode” and cold weather, but I have been hiding from the very idea of exercise for the past few days. Today I could feel myself getting so antsy that I layered up and left the house for the 20 minute walk.

I need to continue to make activity a priority in my day-to-day and I need to remind myself that it doesn’t need to be a 90 minute heavy-sweat session to be worth my time.  Exercise is good for my heart, my muscles, my mind and my overall happiness.  15 minutes is only 1.04% of my day and I can commit 1% of my day to my heart, my muscles, my mind and my overall happiness.

And I’m not holding myself to short workouts either – I’ve been known to set out for 15 minutes and come home an hour later, so it’s not out of the question to reach a longer workout down the line. The goal is a no-pressure plan: at least 15 minutes of focused fitness every day.  It can be as simple as a speedy walk through the neighborhood or a living room Zumba session.  No pressure – just do it.

Hydrate something MAJOR. Another enjoyment of vacation was a lot of liquid in the form of juices, fancy coffee beverages, and ciders. This is way outside the norm for me and I can feel a difference.  This week I want to focus on lots of water and tea and avoid sugary beverages.  Once I’m feeling more like myself, I need to remember to make these more of a treat and not a habit, even when I’m on vacation or celebration-mode.

Upper Body Sculpt Finale and Do-Over. This week I will complete the last workout in the 21 Day Upper Body Sculpt Challenge, which I have LOVED doing.  I want to try to run through the program again upping my weights a little since I originally dropped down for two of the movements I was struggling with in the beginning. Later in the week [Monday is my scheduled final workout of the challenge] I want to adjust the weights and start day 1 all over again.

Freggie Focus. I’m listening to my body, which seems to be craving lots of fruits and veggies lately.  I’m all about apples for between-meal snacks these days, and I’ve got veggirific lunches packed for Tuesday through Friday [once I get back to the office!]  I spent 90 minutes on food prep today to set me up for success: I roasted pieces of butternut squash and chopped apples for this old favorite soup recipe and baked 4 medium sweet potatoes. [I also hard boiled a dozen eggs for breakfasts while in multi-task food prep mode.]

What healthy intentions are you setting for the week?  Tell me about them on twitter and show me the proof on Instagram by using the #Make1HealthyDecision hashtag!