Category Archives: Weight Loss

This Week I Will 20

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:

Keep the #GetYourFreggies Momentum. On a scale of 1-10, I’d say I hit a 6 here.  I wasn’t fully invested in paying attention to when and what I was eating this week, and didn’t take a ton of a time to prepare easy to grab freggie servings last weekend.  I did choose veggies a handful of times throughout the week, but I wasn’t loading them or even focusing on counting them much at all.

Do more yoga. This simple goal was met thanks to my recent favorite-for-fitness YouTube channel: Boho Beautiful. I love all the beginning yoga videos I’ve tried so far and I want to try more.


Walk with Friends. This didn’t happen once, but I didn’t let that stop me! My walking partners weren’t available at all this week, mostly because we left work between 6:30 and 8:00 each evening in preparation for our Physical Inventory which starts tomorrow.  Instead of letting their unavailability discourage my fitness plans, I spent the time I would have spent walking each night doing some other sort of workout. 

Fill in the Fitness Calendar. Boom! 100% complete here. I love that each day of the week I’m making a bit of fitness a priority [I’m aiming for at least 20 minutes a day!] and the filling in the little box is such a rewarding experience.


This Week I Will

Drink lots of water. Inventory is a weird time at the office, and I don’t spend much time at my desk. Without my normal routine, I often forget to hydrate so I want to make getting the H2O a priority.  Plus – immediately following Inventory, Nick and I are boarding a plane to North Carolina to visit our families and drinking water is always an important goal to focus on when I travel.

Choose freggies. Ordering in and dining out with our visiting auditors are a part of the inventory week tradition – choosing fruits and vegetables whenever I can is a good way to add the good stuff to my meals. Same for when I’m on “vacation mode.”  I will always choose to indulge to celebrate the occasion, but indulging with a side of veggies is a healthy decision I can get behind. 

Take time to quiet my mind daily. Hi, it’s a crazy time at the office followed immediately by travel.  Something I’ve definitely gotten used to [it seems I’m always traveling near inventory and big projects as of late!] but with that experience I’ve learned that I can feel a bit over-stressed.  Taking time away for myself each day will be an important habit to keep for my mental wellness.

Fit in fitness! If I could do it last week, I can do it this week!  Plus, traveling South-ward means a great possibility of terrific running weather!

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 19

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:

Track water intake. I went with the old standby of tracking tally marks on a post-it note while at work this week. 

20 minutes of activity a day. COMPLETED! I’ve been jotting down on my fitness on a blank March calendar page I keep on a clip board at my workspace and it feels pretty-darn-awesome to have an entire week straight filled in with activity.

To top it all off, I ran THREE DAYS last week!  I totally wasn’t expecting to, but about a quarter of the way through my third run of the week, I had the realization that it was happening.  It has felt like a LONG time since I’ve gone for a run, and QUITE a while since I ran thrice in one week.  Is running Heather back?! She just might be! 

The fact that the Mohawk Hudson Marathon and Hannaford Half Marathon registration opened this week may have a little to blame; I reread my recap from 2014 and started to make a mental Race Wish List for the coming years.


#GetYourFreggies. I def. increased my fruit and veggie intake this week with my aim for at least one serving every meal with an additional freggie snack each day. A trip to the grocery market on Sunday with a cart full of colorful produce was a great place to start.  I made sure to add extra veggies whenever possible, adding spinach to a frozen pizza and extra veggies to the soup I made.

Sunday afternoon I roasted two large pans of vegetables – sweet potato, mushrooms and red onion! – to use with several meals throughout the week.  I topped them with runny eggs for breakfast, added them to salad mixes at lunch, and topped my pasta with a cupful at dinner. This is one of my favorite weekend food prep techniques; roast a bunch of your favorite ingredients and see how many different ways you can use them in 7 days [if you can get them to last that long! These were gone by Wednesday.]

Weeknight evening fun and calm. My quest for a little bit of fun and a little bit of relaxing each weeknight was pretty much a success.  I did some coloring, watched TV, had a Google Hangout with two long distance friends, played trivia games, did yoga, and “kept up on my correspondence” aka sent out some snail mail. 


This Week I Will

Keep the #GetYourFreggies momentum. I love that I’ve been able to get back to a decent number of fruit and veggie intake each day with the at least one serving per meal and one snack each day plan.  That goal gives me at least 4 servings a day, and last week there wasn’t one day that I didn’t hit more than 5 servings total.  I want to keep this a goal until it becomes a habit and I’m naturally eating healthy foods by choice again [this is something that happens to me after a few weeks of eating healthy foods in a row following several weeks of eating crap – anyone else?]

Fill in the calendar blanks. I want to fill the rest of my March Fitness calendar with something each day. There was a time in my life, not long ago, where choosing fitness was a daily habit because I truly enjoy fitness.  I want to make more time [or rather, make myself take more time!] for activities I enjoy and fitness is on that list!

Yoga. It wasn’t long ago that I was in the daily habit of pre-work yoga each morning. I’ve been sleeping any later, but instead I have been filling that time with either Snapchat viewing or working on the computer.  No major goal here – just more yoga.

Walk with friends. I’ve got plans for after work walking for a couple of times this week.  I love walking for low impact cardio and de-stressing!  Plus, walking with a friend and keeping a conversation is a good way to keep your heart rate up and nurture your relationship; a duo benefit to your wellness.

z (1)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! I’m also checking in with my healthy choices on Snapchat – you can find me at thenheathersaid, or by scanning that snapcode to the left.

This Week I Will 18

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

It’s been almost a month since I last shared my weekly wellness goals in this space.  While I have been setting healthy intentions each week, the weekend internetting time I reserve for writing the TWIW posts was filled with learning, testing, and stepping out of my comfort zone on some fun new projects. 

I worked some video magic for a guest lecture series I was asked to participate in, tackled a few THS partner campaigns, pitched to new partners, reviewed and renewed contracts – all while sharing A LOT of thoughts with new contacts and audiences I wasn’t expecting at the start of the year. Cheers to keeping an open minding and saying YES when opportunities present themselves!


I don’t really remember what I accomplished from my list above from the start of February, but I do remember sharing lots of yoga days and freezer meals on Snapchat (username thenheathersaid!) so I’ll go ahead and guess that I at least succeeded there.

Now that March has arrived, my To Do lists seem quite lengthy.  It’s the month of physical inventory at work, meaning extra hours in front of the computer and researching through stacks of paper. MY FAVORITE! #orsomething. 


Immediately following Inventory, we board a plane to North Carolina for a long weekend vacation in which I plan to do very little internet work, and am therefore also trying to cram any available time I have with #PreVacationHustle work, prepping as much as I can in advance.

This all means that I HAVE to choose to make my health a priority for both my own wellbeing and also the happiness of those around me. So, back to the TWIW posts I run. For both accountability to follow through with my goals, but more so in this case – to set them!  When I get REALLY busy and stressed, I sometimes through all healthy decisions out the window… even though I know that healthy choices make me feel best and perform best.  NOT THIS TIME.


This Week I Will

Track H20. When it comes to work, it’s a lot of running around the building these days, which leads to not having my water right next to me at all times. I’m going to try hard to carry a water bottle with me while I’m on the go and set reminders on my phone throughout the day to make sure I’m A-okay on the hydration front.

A little activity every day. Twenty minutes of activity a day, at least. Simple as that. It may be pre-work yoga, post work walking, at-home strength training, or a trip to the gym for cardio and a machine circuit.

#GetYourFreggies. Another goal of simplicity – at least one serving of fruits or vegetables every meal, plus one freggie snack, too.  That promises at least 4 servings a day! 

Weeknight evening fun and calm. Since I’m spending so much of my weekends behind the computer, I want to make sure that my weeknight evenings include something fun and something calming. Time for me is important to my wellbeing!

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!