Category Archives: Weight Loss

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. 

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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!

Resources to Help You #Make1HealthyDecision This Winter

Take a little time today to set at least one healthy intention for the winter season. Below are resources to help you #Make1HealthyDecision for yourself.  Then try to make another the next time a choice appears in front of you. Take it one step at a time. You’ve got this.

HYDRATE. Your body needs it all the time, and I especially feel a thirst when the climate is dryer, but we often forget about the importance of drinking up when exercising in the cold, too. One way our bodies get rid of water is through respiration, and in the cold we are working harder under extra layers of clothing and breathing more heavily because of it. [from here, which also highlights many other health benefits of water, too.]

Hydration Resources

GIFT YOURSELF SLEEP. Experience has taught me that I do my best work when I am getting “enough” sleep, which for me means 7 – 8 hours a night.  When I find myself feeling strayed from my happiest self, I often forget to look at my sleep habits.  What am I doing right before bed? How do I treat a mid-night wake-up? Do I have a routine to help prepare for sleeping these days?  I’m asking myself these questions TODAY to make sure I’m getting all the potential I can out of my sleeping time.

Sleep Resources

foodprep

THINK ABOUT FOOD AHEAD OF TIME. If you’ve never meal planned or food prepped before, DO NOT get overwhelmed.  Start small and focus on what works best for you.  That could mean planning your meals for just two days out of the week. Or maybe cutting up all your veggies on Sunday afternoon so you are more likely to grab/use them throughout the week. Or packing your lunch of the office two days at a time. 

Meal Planning & Food Prep Resources

INDOOR AT-HOME FITNESS. This is my answer to NO EXCUSES and JUST DO IT ambitions. When the icy, snowy weather and freezing cold temperatures hit the Northeast, going to the gym or fitness class can seem daunting, let alone outdoor activities. 

You can easily make at-home fitness a possibility for your lifestyle; keep trying things until you find what you like and will stick with or try again and again. If you can’t keep morning workouts consistent, give evenings a try. If workdays are way to full, make weekend sweat sessions a priority. 

At-Home Fitness Resources

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WELLNESS AND SELF-CARE. Have you guarded yourself from the hustle & bustle stresses that come with the holiday season and end-of-year tasks on your To Do list? This time of year can be especially hard for those of us in emotional seasons of loss or change.  But even if everything is peachy in your day-to-day taking time for YOU is still a necessity for a sane brain. Set an appointment with yourself or a friend to do something that helps you feel refreshed.

Wellness and Self-Care Resources

This Week I Will 23

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:

Create and follow a meal plan. I’d say I was at about 80% with this goal.  I went against my plan when I went out to lunch with a coworker one meal and ordered pizza for dinner at another. I am a firm believer that my healthy choices and spontaneous FUN meals can go hand-in-hand in my life, and this is simply one example of that. 

#GetYourFreggies Focus.  My favorite parts of my event dinner on Tuesday evening was the mixed green salad and the veggie-grain medley, so that was an easy win.  I also ate veggies with lunch every single day, other than my unplanned lunch out – waffle fries don’t count as a freggie, right? 

I made a “clean out the fridge” frittata this weekend filled with ALL the roasted veggies and left over maple bacon baked beans that is upping my freggie game, too. And apple slices have been my go to snack a few times this past week.

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Keep the Fitness Momentum. A++ on this goal. I’ve been feeling really great about my running the Couch to 5K program this past week, mostly due to the weather being a DELIGHT to run in. [I write a tiny bit about each run on my DailyMIle page]

I also am 100% on target for the Body Sculpt 3 Week Challenge from PopSugar, finishing day 13 this morning.  I LOVE this workout schedule, and am really feeling the burn during the third set each workout, which shows me I’m right on target for my workout and not just going through the motions. 

Make time to write.  Last Sunday night I wrote for hours and I’m on target to say that Saturday evenings are my new “writing sessions” times, too. I’ve proven it to be true every week of November thus far.  I’ve been sitting at my desk after the sun sets with a lamp on and a group of candles lit, drinking tea until I’m ready to call it quits for the night.  The candle-tea combo bring my mind to a place of self-care as I write which is a bonus welcomed new experience.

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This Week I Will

Monday through Wednesday Meal Plan. Three days seems REALLY easy to stick to in comparison to a whole week or even a 5-day work week. With the upcoming long weekend I want to commit my work week to my plan of v. easy, nutritious meals.

I’ve got a trio of mix-in-flavored oatmeal jars planned for breakfast and protein heavy snacks packed, too. [Salt & Pepper Cashews, roasted and lightly salted almonds, cheese slices, hard boiled eggs…]

The frittata I made this weekend is my plan for lunch.  I’ve got three super simple dinners planned, too.  The simplicity factor ups the chances I stick to the plan and fight the urge to order delivery. [truth bomb: I want to order in 90% of the time. I give in to my self about 5-15% of the time, depending on my life-season.]

Add some gratitude yoga to the plan. All the running and lifting lately has my body craving extra time to stretch and roll and lunge and reach.  With the Thanksgiving holiday here I want to spend some time meditating in gratitude and allow my body to sit in that energy. [Hippie Heather, reporting for duty.]

Keep the long weekend meal plan fluid. I’ve got a 5 DAY WEEKEND! thanks to Thanksgiving, meaning the office is closed for two days, plus an extra day of PTO.  The only thing we have planned so far is an old tradition of mine that we’re bringing back in action: frozen pizza, brownies and peppermint stick ice cream for Thanksgiving Dinner.  It may sound silly, but I LOVE the simplicity and guilty pleasure of it all. We will pair it with some of our favorite Thanksgiving television episodes. 

For the rest of the days I’d love to go grab some fresh produce and just COOK whatever I’m feeling like each day. Because I’m on long weekend mode, I should allow myself extra time to play in the kitchen just because I enjoy it!  Especially because of my last goal…

Take it easy. Work has been a bit challenging lately, on several levels. I’ve also been doing a lot of productive work on the weekends the past several weeks.  I prefer to be productive and like crossing tasks of my to do lists, but I also understand that it’s important for my brain [and my soul] to take a break.  And because of the recent challenging days, I am oh-so-thrilled that I’ve got a nice long break going on this weekend. 

Because I love the feel of productivity so much, it can sometimes be difficult for me to R-E-L-A-X.  This time around I’m going in with a plan.  I’m not ignoring my desire to crush goals. Instead I’m keeping my to do list to one main focus: do whatever I can to help me recharge!!  Any suggestions?  What do you do to recharge or relax?

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!