Word of the year is all the rage right now, but what does it really mean? How do you pick a word and how can it help you?
Picking a word is unlike New Year’s resolution. It is meant to help you move forward into the person that you want to become. It means to bite off one piece at a time. Instead of saying, I am going to lose 50 lbs this year, you can say that is my long term goal, but my short term goal is to track my food intake.
My word this year is INTENTIONAL. Let’s explore how to use this word in your wellness.
INTENTIONALLY set yourself up for success by;
Meal planning. Every Sunday (or whatever day of the week works for you) you sit down and plan out meals and snacks for the week. Look at what worked the last week and what didn’t. Shop for necessary groceries. INTENTIONALLY reevaluate every week.
Schedule your workouts (including “accidental workouts” ie: helping a friend move or walking to work/store/whatever). INTENTIONALLY give yourself a high five when you complete one workout, then another.
Give yourself a goal or focus for the week/month. Example: Blogilates is doing a challenge on their website (https://www.blogilates.com/100abchallenge-begins-jan-1st-you-in/) and if I follow each day, at the end of the month I get to buy a book on my wishlist.
Adjusting and modifying your workouts or food plan. If you are doing a challenge one month and that didn’t work for you (not motivating) then find something else (ie: I will burn 700 kcals every day this month or I will drink 64oz of water every day this month).
I will be intentional with my accountability partner.
I am creating a vision board with words and pictures that reflect my goals for the year using this word, that is in a place in my house that I look at every day.
These habits will also help you when you lose the weight or reach your wellness goal. This year I will help you develop habits that will push you into a new phase of your wellness. HAPPY NEW YEAR!
New Year’s Resolutions are quickly forgotten. This year I have some ideas on what I am going to do for my wellness and weight loss goals. Here they are:
Weekly meal plan
Factor in the weather (is it too hot for oven baking?)
Events for that week
Add two new meals for every month
Create a master list for dinners
Make a list for “When I want ________, eat ____(this)___ instead (example: chocolate: fudge bar or chocolate pudding cup)
Create a limit on calorie high drinks. Find new drinks and rotate them so it’s not water ALL the time.
Create a backup list to substitute for fast food. (example: soup in the freezer or homemade tv dinners)
Attend weekly wt watchers meetings and incorporate 1-3 ideas each week. Schedule in the ideas to that week’s schedule.
Create a monthly exercise schedule. Change based on the seasons or availability.
Create a backup exercise plan for tired, pain, and just can’t today!
Determine rewards program. (5%, 10%, etc) Save money for new clothes!
Vision board or reminders of where you envision yourself in 6 months/ 1 year.
Find a goal (10 pullups, walk a 5k in __minutes, swim for 20 minutes). Create a board to monitor progress (think fundraising goal poster).
What are your plans? How can you finish off the year well and begin new habits for 2019?
Yesterday I started my first official workout with the blogilates day one on the beginner’s calendar. I exercise before I eat. According to this study, you burn more fat when you don’t eat first. https://www.ncbi.nlm.nih.gov/pubmed/20837645 I have seen this work for me in the past so I will continue this routine now.
Just a note, on this blog, I will not be doing fasting, or juicing or any other fad diet. In fact, I won’t be doing what is now popular, to remove sugar, gluten, alcohol, and dairy out of your diet for the first month then slowly add them back in. I have found this just to be harmful to me. Removing these foods will make your stomach and body really upset when you reintroduce them back into your diet. Just like red meat, if you don’t eat it for awhile, it will upset your stomach when you start consuming it again. This blog is about healthy lifestyle changes and eating “real” food. Not a lot of processed food. However, I do have an addiction to coke that you will see that I allow myself one daily and a coke zero daily. That’s just my thing and I am not ready to give it up right now.
Breakfast: 2 organic free range eggs with 2oz of ham steak (cubed) and 1 Tbsp of lite mexican shredded cheese. I used spray oil to coat the pan before cooking. One piece of raisin toast with 1 tsp of butter (yes, real butter). One Mexican Coke.
Lunch: large portion of stir fry veggie with chicken tenders in Trader Joe's sweet chili sauce (see picture) sauteed in sesame oil (1tsp) for 3 minutes.
Snacks: air popped popcorn, apples, pear, and orange
Dinner: 2 slices of raisin toast with 2 tsp of butter, coke zero with lemon(dinner was on the road on my way to work so I need to plan for these meals better in the future)
I feel good this morning. Already did my workout and I am about to make breakfast. I do have a fear about next week being a little difficult since I will be traveling to visit my mom. I do tend to eat out a lot while visiting (good food and less expensive from the San Francisco area) and exercise less. But I think I will just preplan what to order in restaurants and walk more. Maybe try and get a quick workout in before I go to the airport.
I hope this helps you rediscover what your weight loss journey looks like. I hope you find that your life doesn’t have to be all carrots and celery. Be blessed.
I thought I would give you an update about my current health practices:
Two times a week acupuncture I am trying acupuncture to help with circulation and bruising in my left leg. Back in the 90’s, I had a DVT (deep vein thromboses). I am not currently taking any blood thinning medication or any other treatments or therapy. An update is coming after about 2 months.
12,000 steps per day and strength training 5 days per week (30 mins each). Two days a week in nature (hike, swim or workout).
15 mins a day in viparita karani pose or legs on wall
Sleep for at least 7 hours a day
Bedtime yoga routine every night
Meal plan with 5 servings of vegetables and fruit a day
Track food, water, vitamin, sleep, steps, and exercise daily
Do one thing that I consider self care. I created a list of things that I can do that I consider self care or things that I can do to relax
Decrease the amount of eating out
I want to use this blog to provide information about different wellness practices. For example, trying acupuncture. It wasn’t an interest until I researched the benefits. Sharing my experiences will give you a chance to try what sounds interesting and what is not your cup of tea.
What are the health practices you are digging?
HOW DOES YOUR VACATION AFFECT YOUR WELLNESS?
With summer upon us, what are your travel plans? Overseas? Or a local staycation? Research shows that we should take advantage of our vacation time for a happier life. Particularly overseas travel. And travel in sunny places. Although I don’t believe they didn’t account for the beauty of the snow covered mountains and people who love winter sports. I believe taking our wellness seriously, both mind and body is important. So with that in mind, here are my tips:
I can’t afford it. This is an excuse we give ourselves about almost everything that is good for us. You don’t have to travel far for a wonderful vacation, just the desire. Find what you love and do it. Do you love music? Find your favorite group or artist and visit a concert away from your home. Maybe just a 3 or 4 hour drive from your home. Rent a room on airbnb and meet some new people.
Find a location that you can drive to
Stay in a room in an airbnb instead of an entire home
Go during off seasons when things are cheaper
Treat yourself to one or two meals out in the new city, instead of every meal.
Explore your surroundings! Go to historical places, the library, free outdoor concerts or rodeos. Parks and the beach are FREE!
Use some of the time to mediate or read a book. Quiet time away from the hustle and bustle.
I am going to continue to speak on travel and wellness for the next couple of weeks. What are are your tips? How does travel improve your wellness?
I hope this encourages you to begin your adventures now. Be good to yourself!
How do you set the reset button when you don’t feel as motivated to stay on track? Life can hand you lemons sometimes. Your schedule can change or you go on a vacation. Any little thing can set us off in the wrong direction. It’s ok. Every day is an opportunity to hop right back on that train.
So, where do you start?
SCHEDULE! Sit down and schedule your meals, workouts and other wellness activities (walks on the beach or in the forest, meditation, or prayer). Pick one day a week to set yourself up for success by planning.
Always have a backup plan. I keep a homemade frozen dinner and soup handy for a quick meal.
If you can’t find time for the gym, watch a youtube video. There are several videos that are only 5 - 10 minutes. Add steps to your daily routine. Park farther from your destination, set your timer to get up from your desk every 60 minutes, or take the stairs.
Keep healthy snacks available. In your bag. In your car. In your desk.
Get your coworkers and family on board. I told my coworkers not to let me drink soda or eat junk while at work. My favorite snacking time is at work. All I had to do is tell one person and I didn’t want to get “caught” so no need to tell the entire staff.
Use a tracker to track food, water and exercise. Like this one (https://www.bodyajenda.com/shop/tracker).
Please forgive yourself. No negative talk or thoughts.
Figure out a reward. I like to give myself something off my amazon wish list or new CUTE workout gear.
Take a hike. Literally. Get out in nature and take some deep breathes.
Journal. Write down your feelings, whatever they may be. Don’t forget to write down at least one thing you are EXTREMELY grateful for.
We all fall off the wagon. But it is our choice if we get back on or not. Be good to yourself and restart right now.