Category Archives: Weight Loss

This Week I Will 35

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:

Daily time in a book and on the mat. I read every day, finishing my Sedaris book and starting a new fiction mystery Kelly gave me. Even though I read daily, I’m feeling a bit behind on my February goal of reading 4 books, which is silly because I’m waaaaaaaaaaaay ahead of my Goodreads goal to read 12 books this year.

I skipped yoga three times this week. I felt distracted, frustrated, and blue all week, which kept me justifying my desires to skip yoga again and again. In the end, I realized that yoga is a tool that helps me #FightWorry and chase the blues away and that sometimes when I’m not feeling it, I need to force it.

No caffeine after 1 PM. I’ve been doing well with this goal and think it’s a helpful way to cut back on quantity without going totally cold turkey. I’m definitely falling asleep earlier, as I’m usually feeling exhausted by 7:30 PM each evening. I usually end up falling asleep by 10 nightly, but often wake up and move to the couch in the early morning.  Since I’ve cut back on caffeine I’ve been able to fall back asleep much more easily, sneaking in a few additional hours in the mornings before work which is key to getting through busier than normal days thanks to co-workers calling in unexpectedly.  

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Hit my daily step goal. So far I’ve hit the goal 9 of 12 days of February. [As a reminder, the goal is to hit it 21 of 28 days this month!] Other than taking advantage of a 42 degree and sunny afternoon walk home from work, it’s definitely been hard to get steps in this week with the winter weather advisories we’ve been in. 

Throughout the week I managed getting above my goal by walked laps in the training room during my lunch break and taking breaks every two hours to walk to the copy room and do an extra lap throughout the hallways to stretch my legs. Even though I haven’t hit the 9K mark since Friday, going out to shovel every 4 or 5 hours has helped add another 1,000 steps to my tracker each time I’ve gone out throughout the weekend.

Start a new strength training challenge. We choose this 30 Day Sleek Arm Challenge from Blogilates and I’ve been doing one workout every day, being sure to focus on form to make the most of each day’s session. Loving it so far, but then again, I’m at the beginning/easiest part of the challenge.

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I haven’t been feeling myself this past week, falling into thought cyclones of worry and mind traps filled with anxiety. Thinking about similar seasons I’ve waded through reminds me that focusing on the areas of my life that I can control will help me fight through gloomy, cloudy, hazy days.  That’s why, this week, my goals seem a little more control freak than normal. Breaking them down into specific, daily motivations and tiny intentions can help me move forward, one day at a time. Even if I force it, even if I hate it at the start, saying it now and doing it later will likely help me #FightWorry and #make1healthydecision at a time.

This Week I Will

Check in with my accountability folks. Setting healthy intentions each morning to my accountability partners has been one of my favorite tools for keeping a #make1healthydecision attitude this year.  I also recently joined an accountability Facebook group hosed by one of my Registered Dietitian friends, and I want to make time to check in and participate every day this week. Receiving and sharing encouragement is an important part of goal chasing in my mind!

Finish my current book by Thursday and read every day. It took me a bit longer to finish the Sedaris essay collection than I was expecting, and though I’m doing a great job of making time to read every day, I’m not feeling very confident about my “Read 4 Books” goal for the month of February. 

I figured if I focus on numbers and specific measurable daily goals for my reading I will start to feel more encouraged about my progress. If I spend 6 days or less on the next 3 books I read, I will finish 4 books in February. In order to finish my current book in 6 days [by Thursday] I need to read approx. 70 pages a day going forward. I’m reading with a two bookmark system right now, moving the second bookmark to my “read to this point today” goal every morning.

Follow my new Yoga with Adriene Plan. I think one of the reasons it was so easy to skip yoga last week was my lack of plan. One of the reasons the #30DaysofYoga home practice series was a great experience is because I didn’t have to think about what kind of practice I wanted to do that day. Following the program meant that Adriene had already decided it for me.

Once I realized this may have something to do with my lack of yoga last week, I set aside some time to make a new plan. I made a spreadsheet collecting yoga videos on Adriene’s channel that interested me, categorizing by what day of the week I would like to give them a try.  Longer, heavier workout videos are for the weekend, energizing flows for early in the week, and practices for rejuvenating or stretching sore muscles or moods are in the columns for Thursday and Friday.  Each day I will choose a video from the document to try, adding practices I especially enjoy to my favorites.

Aim for 100 oz of water a day. My water intake has been up and down since the beginning of the year and I want to make sure to track each day this week.  It’s also important I make sure I’m feeling well hydrated throughout the day, and not just in the early morning when I tend to start strong.

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 34

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:

Set daily healthy intentions. This was a goal I met 100% while I was in Tampa for work last week, and I’m sure this had a lot to do with the successes of my other goals. I truly believe there is a lot of power is stating your goals out loud and even more so, to a friend for the sake of accountability.

Drink all the water. Lead with protein. Eat all the freggies. Well, two out of three isn’t too bad,right? I was awesome when it came to hydrating and eating freggies all day every day, but morning protein was only a focus for me on travel days. Most mornings I had fresh fruit and a latte for breakfast, giving me 11-16 grams of protein each day. On travel days I made sure to eat a protein heavy breakfast, which was smart since we didn’t have lunch either day that we flew, sticking to snacks and beverages throughout the three hours of flight time.

Do yoga in my hotel room every day. Another goal met 100%, thanks to Yoga with Adriene via my iPad near an open door to the balcony overlooking the bay. Yeah, Tampa was awesome.

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Plus additional fitness. My boss-friend Jennifer and I went on at least one long walk along the Downtown Tampa Riverwalk every day we were in Tampa, including our travel days. I also did extra hotel room workouts all but one of the days we were away, and kicked my step goals out of the water thanks to being in trade show mode all week long. 

I was really happy with my #make1healthydecision attitude while I was away from home. I did a great job of making fitness a priority every single day and making the best food choices I could during every meal on the road, focusing on salads featuring lots of veggies, lean protein and mega-flavorful-so-you-don’t-need-a-lot-to-enjoy-them toppings. I went into the trip with a plan to make the best, most healthy/clean food choices I could at the group meals and travel spots throughout the week and planned to enjoy one full-on celebration meal on Thursday after the trade show ended.

My plan was beyond a success, as I enjoyed the healthy choices I made throughout the week but also didn’t obsess over avoiding sandwiches and fries all week long, either.  When Thursday’s lunch didn’t go as planned and ended up being an apple, I added a piece of soft pretzel when offered and enjoyed each bite.  Thursday’s dinner consisted of a shared appetizer plate and a freaking-delicious honey mustard grilled chicken sandwich with sweet potato fries for dinner.  Have I mentioned bar food is my favorite? I also enjoyed two of the most delicious pineapple coconut mojito’s of my life with my eats because while in Florida, you’ve got to chase those delicious tropical flavors, right?

I felt especially happy about my “splurgey” meal when I went right back to choosing the healthiest items on the menu with every single meal throughout the end of the trip. I felt like I nailed the concept of balance with my choices this trip.

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This Week I Will

Daily time in a book and on the mat.  Reading and Yoga; I’ve seen how these two habits benefit both my brain and my body.  Reading gives my eyes a break from screen-time and works my imagination, too. Yoga gives me a break from desk sitting or slouching and can be a great workout or relaxing, stretch-filled break for my body, too. I’m determined to make both happen every day this week.

No caffeine after 1PM. I’ve started working on this goal last week. My dear friend Danielle asked if I wanted to choose 3 February goals to focus on accountability partner style and I knew as soon as she asked that stepping back on caffeine intake was going to be one of my focuses. 

I know that cutting off caffeine early in the afternoon is a key to my getting better quality sleep and that it is a supportive choice for my anxiety.  I’m still allowing decaf tea in the afternoons, but no coffee or other “energy” drinks. 

Hit my step goal daily. This is another of my February focuses I’m working towards; hitting my step goal 21 out of 28 days is the aim for this one.  This is a true challenge for me right now, since my week in Tampa logging miles walking on the River Walk, standing all day in the trade show booth, and walking through hotel and airport halls bumped up my tracker’s goal by over 1,600 steps since my last week in the office. Bring on the office laps and kitchen dance parties this week!  

Start a new strength training challenge. While we were in Florida, we finished up our 30 Day Butts & Gutts challenge. Tomorrow we’re starting our next accountability strength program. We haven’t chosen it yet, but I have a Pinterest board of options ready to discuss tomorrow: At-Home Strength Challenges

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 33

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

TWIW32goals

A review of last week’s goals:

Eat according to meal plan. I didn’t eat “off-plan” at all throughout the week, and even spent time Friday evening planning out our meals for the weekend.  I was on a mission to not buy ANY groceries before Tampa, and thanks to a pretty well stocked freezer and pantry I was able to pull meals together through the weekend.  We are definitely low on freggies, though. We need a freezer and canned goods stock up, STAT! 

Finish the book I’m reading. DONE! I highly recommend scheduling in self-care to your weekend like you would an appointment or event.  I was serious about setting aside an hour on Saturday, even though my day felt especially busy, to read the last 50 pages of my book. It ended up I only needed about 40 minutes, and I think that the break to relax and read in the middle of the day helped to recharge my motivation before facing the rest of my productivity for the day. I’m currently on track for reading 1 book a week this year, even though the I the goal I set was 1 book a month this year [yes, I know it’s still very early!]

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Keep a fitness focus forward.  I’m trying this new-to-me concept of listening to my body in terms of what kind of activity would be good for me, and this week I enjoyed this awareness in practice.

I naturally woke up early Monday morning and spent the bonus minutes moving through a “find what feels good” yoga flow.  When I was feeling lethargic and frustrated, a quick dose of high-speed cardio intervals one night, and a long walk in the fresh air and winter sunshine another, both brought their endorphin powers to my rescue. After an especially long day at the office, extra time on my yoga mat gently stretching and breathing into my motion was necessary. When snow fell overnight twice this week, a full-body workout arrived literally outside my doorstep via shoveling before getting ready for work. Fitness focus met!

Keep tracking. Towards the end of the week I didn’t rock at this goal in practice, but I was consistent in measuring servings and following the food and fitness intentions I sent every day. I didn’t use my tracking app, but I still wrote out my food choices every day and listed off my workouts in my healthy intention Polos every morning.

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Tomorrow I’m leaving for Tampa, and I’ve got consistency on the brain!  I did well keeping the momentum and engaging further forward motion this week and I would HATE for that motivation to dissipate just because I leave my home-zone. The mission this week is simple [and familiar] #Make1HealthyDecision at a time. Then make another.

This Week I Will

Set daily healthy intentions. I’ve been successfully reporting my intentions each morning via the Marco Polo app to some friends. I truly believe this #SayItDoIt habit is helping to keep me focused as I work towards weight loss and health goals. Keeping up with my daily out-loud intention setting is sure to be a great tool to keeping my out-of-office head in the #make1healthydecision game.

Drink all the water. Lead with protein. Eat all the freggies. Business trips like these always mean dining out, celebratory dinners with friends we only see a couple of times a year, and lots of free alcohol.  Rather than focus on cutting OUT all those delicious but not good for weight-loss things, I want to focus my intentions on getting MORE water and MORE freggies instead. I’ve already scoped out some promising salad locations, one of our groups favorite lunch meal options which should definitely point me in the right direction.

Starting my mornings with a healthy dose of protein is also important to keep me moving through our busy schedules satisfied and with energy. Knowing this going into the week will hopefully help me make smart choices for my “most important meal” of each day.

Do yoga in my hotel room every day. Tomorrow I’ll complete the #30DaysofYoga home practice series from Yoga with Adriene and I plan on keeping this habit going strong. For at least the next couple of weeks, I plan to continue making daily yoga a priority but I’m not going to be working through a program. Some days I may create a music playlist to flow my way through.  Others I may choose a favorite video from the 30 Days series, or another from Adriene’s YouTube series.  I’ve collected a few videos I think will come in handy in a “Hotel Room Workouts” playlist.

And do something more, too. Boss-Friend Jennifer and I have plans to fit in long cardio walks together as many days as our schedule/the weather allows.  It’s one of our favorite ways to scope out the local sights, and in this case, the sunshine and warmer-than-home weather!  On days we don’t make on a long walk, or I’m feeling like I may want to give myself more workout points for the day, I’ve added some non-yoga Hotel Room Workout videos to my playlist, too. We’ve also got the last few days of the Butts & Guts Challenge to complete, too.

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!