This Week I Will 17

 Posted by at 6:00 am  Weight Loss
Feb 082016

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:

Drink lots of water.  20 oz glasses kept at each of my desks and carrying around a bottle while I travel was a HUGE help to keeping myself hydrated.

Eat lots of greens.  This goal was met much stronger at the beginning of the week than the end.  I had 1-2 salads daily Sunday through Wednesday and then, just sort of stopped.

Enjoy Pittsburgh. Total win here! It was a super short trip, but we made the most of it, taking the few free hours we had in town to visit the Duquesne Incline for a bit of history and spectacular views and dinner at Church Brew Works, which is a really cool spot for beer lovers, especially.  All of our meetings were also super beneficial for work-life and I got to take a photo with a statue of George Washington, making this an A+ 2-day trip in my book!


Choose activity. I didn’t do too bad here, especially considering how much time I spent trapped in a plane. Yoga in my living room and yoga in my office and yoga in my hotel room and three hour long walks throughout the week. 


This Week I Will

Bring back the daily pre-Work mini-Yoga Session.  While I did make time for rise & shine yoga on my traveling days, and fit it in twice more during non-morning hours last week, I really missed the daily AM routine from the previous week. I’m going to spend 5-15 minutes on my mat every morning before work, setting positive intentions to the day as I stretch out and warm up my muscles.

Cook from the pantry and freezer.  I spent a weekend late last year filling the freezer with prepped and started meals that we’ve been working our way through over the past several weeks.  We also have lots of random deliciousness on the shelves of the pantry thanks to an early winter Trader Joe’s stock-up trip.  I haven’t done any real meal planning for the week, but I’m thinking of giving this old favorite tactic another try.

Hit the gym. We skipped our group gym trips last week thanks to travelling and I am ready to spend some time on those cardio machines I love so much during the winter! 

3 strength training sessions.  Either during my gym trips or at home with my living room sweat session gear.

Take a lunch break every day. It’s especially hard on a Monday, but I find that I am a better, happier co-worker on days I take some time away from my desk.  Sometimes I listen to a podcast while going for a walk around the park or coloring on the floor, others I watch an episode of something via Netflix or Hulu+.  Sometimes I do quiet-time yoga with the lights off in my office, and sometimes I scroll through social media or watch Periscope broadcasts while sitting under my favorite tree.

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 16

 Posted by at 9:30 am  Weight Loss
Feb 022016

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:

Continue yoga-ing before work each morning.
Yoga every weekday morning was a success!  I rotated between Easy Morning Yoga for a Positive Mind and 5 Minute Rise and Shine Sleepy Bear Yoga, which I chose to do on days when I didn’t feel like keeping my priority. “It’s only 5 minutes” is a really helpful tool to have when arguing with your lazy-self.
Eat in week. In comparison to previous weeks, I did AWESOME eating food from my own kitchen.  This was mostly in-part to my freezer being stocked with crock-pot ready meals to make, which had me thanking past Heather A LOT this week.  I didn’t manage the 100% eating-in goal, though.  We ordered dinner in on a night I was feeling crummy and I went out to the Schenectady Soup Stroll on Saturday, which was a day full of checking in at Schenectady hot spots.


3 indoor cardio sessions. Even better, I did 2 LONG indoor cardio sessions and 1 long outdoor cardio session!  Workout 1: 15 minutes on the stationary bike and one hour on the treadmill at the gym. Workout 2: 45 minutes on air climber, Workout 3: 4.5 mile walk 
3 upper body strength sessions. 2 of 3 completed! Just simple workouts with the body bar, dumbbells, resistance band and body weight.  At-home workouts are my jam this week.


 This Week I Will
Drink lots of water. The priority level on hydration goes up any time I travel for work because a) airplanes and b) adult beverages.

Eat lots of greens. I’ve recreated that Bistro Bowl Spinach Dijon Salad I mentioned a couple of weeks back for lunch each of the four days that I’m in town for lunch this week. I’ll also be dining out a bunch during the trip and plan to make pre-dinner salads a must. 

Enjoy Pittsburgh! Honestly, a few days ago I was sort of dreading this mid-week, 2-day quick trip.    I’ve put a kibosh on that attitude and I’m feeling like this is a great opportunity to EMBRACE it and seek opportunities for enjoying the trip!  We’ve got a little bit of sight seeing on the trip and spending time with the two co-workers I’m traveling with should be fun.  This is the first trip to the ‘Burgh for all three of us, and we haven’t spent much time just the three of us since I moved into my current position a few years ago. The OG trio reunites!

Choose activity. Hotel room yoga and/or workouts, walking when and where I can and at-home workouts when I return. Easy, peasy.

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 15

 Posted by at 6:00 am  Weight Loss
Jan 252016

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: 100 oz of water daily. I hit this goal every day but one, and was fairly close on the day I missed the mark.

Complete travel fitness plan.  Yoga every morning was a success. I’ve definitely found a favorite YouTube channel for beginner yoga videos in Boho Beautiful. Easy Morning Yoga for a Positive Mind is a 9 minute video I completed every single day at the hotel, and sometimes I added this 5 Minute Rise and Shine Sleepy Bear Yoga to the start of my day before getting out of bed, too.

We hit well over 10K steps every day, and I went on 3 #walkforfitness adventures on the Riverwalk, plus walked to and from dinner each night, and around the Alamo gardens twice.  The first Riverwalk adventure of the trip was the warmest and was over an hour long, and including jogging up and down every staircase we came across on the return of the out-and-back route we took.  I would have loved to get a walk that long in every day, but the weather was MUCH colder than we expected and I so didn’t pack for 40’s and wind.  I also seem to have caught a cold during my travels and started feeling a tickle in my throat and a bit of a stuffy-nose on Wednesday, so my fitness motivation quickly slid to second priority AFTER getting all the rest possible.

I didn’t do any strength training or body weight training that I had planned to do in my hotel room, but I’m still feeling pretty good about the walking and yoga I did! 


Eat greens. This was a goal met without much effort.  Jennifer and I love to order two things off the menu and share, so lunches most days meant splitting a fancy salad and a sandwich or appetizer.  Each dinner out except from one included a salad at the start of the meal.  The only day I didn’t get greens was Friday, when we traveled home. I decided comfort food was the way to go and the one meal we ate that day [late lunch due to our flight schedule] was a buffalo chicken sandwich I hoped would help clear out my stuffed-up-ness.

Prioritize sleep. I tried to make sleep a priority, but there were a few nights that I didn’t get as much sleep as I wanted because I couldn’t fall asleep or stay asleep.  I did make sure to make REST a priority in these instances, though.  Staying in bed and trying to think calm, relaxing thoughts. 

Prioritize alone time. I made sure to take some time alone each day, usually before dinner, to decompress and chill-out before gathering together with the group again. 


This Week I Will

Continue yoga-ing before work. Never before last week have I taken time to stretch/yoga so consistently. I want to continue taking 10-15 minutes before getting ready for work each day to complete one or both of the videos linked above.  This practice  

Eat in week. After dining out for a week straight thanks to travel, my body is craving some home cooked meals. I’m super thankful for the time I spent over the holidays prepping the freezer full of meals for easy dinners!  The meal plan for the week includes a bunch of freezer meals for dinner, with leftovers for lunches each day.  I’m going to try and go with a no ordering in and no dining out until February mini-goal!

Three indoor cardio sessions. Either going to the gym on getting on a machine or using my at-home stair stepper, I want to get at least 30 minutes logged three times this week.

Three upper body strength training sessions. After not doing any strength training last week, I’m looking forward to tackling some of my favorite body bar and dumbbell exercises throughout the week. 

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!