Healthy Mind + Body

Weekly Goals #2

20190203_130709346_iOSAlthough many of us (myself including) suffer from the “Sunday Scaries”, it’s not an excuse to lay around in bed, wasting away your precious energy on whatever it is that Monady may hold.

Over the last month I have been setting myself up for success by creating “SMART” weekly goals:

Specific: state exactly what you plan to do

Measurable: provide a way to quantify/evaluate your progress

Achievable: make these realistic and within your abilities

Relevant: set a goal that makes sense within your current goals, scope of practice, ambitions

Time-bound: state when this will be completed–deadlines!!

Silly goal: “I want to lose weight” This sets you up for failure because you literally have NO plan of action set behind these words. When? What’s the deadline? What are the specifics?

SMART goal: “By the end of March, I will have lost at least 3 pounds of body fat” This is a specific, time-oriented goal. You know what you want and when you want to have it completed by.

Although I’ve been a planner and list maker my entire life, I too suffer from the “I’ll get to that later” syndrome, and end up putting it off for months. By creating 2-4 SMART weekly goals, I’m allowing myself to “get to it later” but also providing myself a doable deadline.

How did last week’s goals go over?

  1. Update my FedLoan account for the 2019 year: Got this acccomplished right away on Monday. This is something that literally takes 5 minutes max, but is one of those “it’s so easy I’ll get to it later” situations. DONE!
  2. Donate my clothes: I’ve had these clothes bagged up for about 7 months in the corner of my living room. Knowing I was going to walk right past the donation bin on my way to the store, I brought them with me and completed this on Wednesday. DONE!
  3. Complete 2 chapters of my Ex Phys book: I am working towards my C-EP certification (more on that later), so I’m making realistic goals of how many chapters to get to each week. So far, I completed one….but hey, there’s still daylight to finish the second chapter. (almost) DONE!

Let’s see what this week’s goals consist of. These ones will be listed in a more SMART fashion:

  1. By Sunday of next week, I will have ran a minimum of 20 miles at a 9:50 pace or below.
  2. By Sunday of next week, I will have read 2 more chapters from my Ex Phys book.
  3. By Sunday of next week, I will have gotten my car washed/vaccuumed (thank you unnecessary snow days for making my car disgusting…)
  4. By Sunday of next week, I will have cleaned out my entire kitchen of any unused food/baking supplies/plateware that I have not used within the last 3+ months (I have so many unnecessary containers, pots/pans/shaker bottles that take up wayyyy too much room–they all need to GO!)

What are your weekly goals? 

Healthy Mind + Body

New School Year, New You: 2016-2017 Goals

Good morning everyone! In my last post I mentioned how important journaling is, and how it can really help you reach your spiritual sense of happiness, so I’ve decided to get back on my blogging game as this is a sense of journaling for me. I had my cup (or two) of coffee paired with my bowl of oatmeal + 1 scoop of cinnamon protein powder, and now I’m just typing away before I set off for the typical eight hour work day. Life’s been moving at a fairly fast pace lately. I feel like it was just last week that I was crying in Shawn’s arms when he left for basic military training, but that was over 3 MONTHS ago already! Now it’s time to really buckle down lately with so many upcoming events:

The start of the new semester

The start of a new job working under two professors

The start of a new major (exercise science)

The start of a whole new type of relationship (long distance)

Prioritizing people, places, events, and ideas has always been a struggle with me. I tend to put academics over everything, which sounds like the best thing in the world…I mean hey it’s gotten me this far, but mentally it’s a struggle bus.

I put together a simple list of goals that I aim to achieve and nail for the 2016-2017 upcoming school year.

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Some people may look at my list and think “ok laugh..that’s easy to do. and eating when you’re hungry? Come on that’s easy too” But when you’re mind works like mind, sometimes those two things happen maybe once or twice a month. Making a list of things you want to accomplish based off of YOUR needs is key. No matter how little or silly they may be. Sometimes it’s just the feeling that you can cross it off at the end of the day—that accomplished feeling, that makes everything that much better.

 

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Healthy Eats + Treats

Traveling healthy? Is that a thing?

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OK OK OK EVERYONE! BIG NEWS!

I am now a REGISTERED DIETITIAN!

How this differs from the “nutritionist” you may ask? A nutritionist can be ANYONE: i.e. your mother can call herself one, your grandfather can call himself one, an accountant can be one…you don’t need a certification for that. HOWEVER, a dietitian on the other hand requires the following (info taken from eatright’s website:

  • Completed a minimum of a bachelor’s degree at a US regionally accredited university or college and course work accredited or approved by the Accreditation Council for Education in Nutrition and Dietetics (ACEND) of the Academy of Nutrition and Dietetics.
  • Completed an ACEND-accredited supervised practice program at a health-care facility, community agency, or a foodservice corporation or combined with undergraduate or graduate studies. Typically, a practice program will run six to 12 months in length.
  • Passed a national examination administered by the Commission on Dietetic Registration (CDR). For more information regarding the examination, refer to CDR’s website at www.cdrnet.org.
  • Completed continuing professional educational requirements to maintain registration.

 

Anyways, this means I am now a professional, and have to abide by the code of ethics and am actually well, legit. I must say that exam was SO tough for me….another blog post about that later tonight. This post is dedicated to traveling, and how to not kill your diet while flying. Diet is SO important to me, and traveling/being away from my own stove/microwave makes me super anxious. So, as I prepare to fly down to Texas this afternoon for Shawn’s graduation, I’ve decided to write a post on how I’M sticking to a relatively relaxed yet still healthy diet.

Tips on Traveling Healthy:

WARNING: So I still have my competition prep mindset to an extent, so my diet still consists of the sweet potatoes, broccoli, and chicken staples, but these rules can apply to aything!

  1. I’m flying  to Texas for 5 days with 1 carry on, 1 little lunch bag, and 1 security bag. In my security bag is most of the food ill be eating: I packed oats and protein powder in my isolator fitness containers, several cans of tuna, light wheat bread, a container of BCAAS, peanut butter, a bag of almonds (natural of course hehe)
  2. in my lunch bag I prepped: 4 individual bags of 4oz chicken and 1 bag of 1/2 sweet potato. I wasn’t planning on doing this, but because I am extras left over in my house I didn’t want to toss them out! These went right through security and I’ll be eating that right before my non flight and at my connecting flight at 3pm. I also packed a quest bar and tuna pouches (couldn’t bring a can opener on the plane, so ensuring you have easy to eat food is key)
  3. The first time I flew, I had a 7am flight and I went nearly all day without eating because I didn’t want to buy airport food and ugh I don’t even want to think about it. it was the worst! AWLAYS PACK FOOD!
  4. My hotel is within walking distance of a Walmart, so I luckily have access to food when I get down there to buy (like more tuna!)
  5. Take advantage of any fruit/yogurt that your continental breakfast may have…seriously! Apples, pears, anything and keep in your room for a healthy snack! From 6:30 am until 5 pm I will be in the airport/flying/no access to electric cooking devices. Here’s what my day will look like with how I packed:

 

6:00AM: breakfast (before I left): oatmeal with protein powder and 2 cups of coffee (because coffee = life)

9:00: 1 oz nuts, quest bar

12:00 pm: 4 oz chicken, 1/2 sweet potato, 4 oz chicken

3pm: 4 oz chicken

By the time I get to my hotel it’ll be 6pm and I will be able to hit walmart for anything dinner related (veggies).

 

Important note: If you’re traveling to a new area, chances are you will be eating out occasionally…and that’s OK! This weekend is Shawn’s basic training for the air force graduation, and I am definitely going to go out and treat him and have him show me delicious places to eat. Just be mindful when you’re eating out. What do you guys pack when you fly?

Uncategorized

As December Creeps Into January..

Hello-December-3-cynthia-selahblue-cynti19-32910589-500-375Its about that time where the “New Year New Me” mindsets start rolling in and we start scrambling for egg whites, gym memberships, and new running shoes…

 

Until about a week later when we give up. With competition prep just around the corner for me, it’ll be a lot easier for me to stay on track this year versus my previous years. Why? Because of all the money ,effort, and time I am putting into this competition. Plus the fact that if it’s publicly out there, now everyone is going to question what happened if I just suddenly stop!

Yesterday I was in the gym and I just was not feeling it. I couldn’t get myself in a good mindset, a good pump…just pure nothing. My head was throbbing and I felt that I just couldn’t catch a good breath…does anyone else ever experience just a lack of “pump” at the gym? I had literally the whole day ahead of me with nothing to do, and I aimed to spend a lot of time at the gym, but in reality I just  couldn’t get myself to do it.

And that’s OK! Sometimes we need a break. Sometimes It’s okay to skip the gym, or take an off day, or indulge. But that’s the thing, it’s temporary…it’s okay to indulge occasionally, but it’s when it becomes a new habit that we need to reevaluate what we are doing.

I’ve decided to do some self reflecting and think about some habits I want to change, or maybe a few things I would like to pick up as the new year comes into play. Tackling all at the same time may be overwhelming, so throughout the year I hope to crush all of these goals:

  1. Stop worrying about the scale number—Tabitha you are WAY more than a number!!
  2. Start focusing more on your career—study study study and kill your masters degree!
  3. Stop overseeing the beauty in the small things—you never let yourself enjoy the present. Stop rushing your life away and enjoy the small things
  4. Find love in the gym—don’t do it because you HAVE too, stop seeing it as a chore and make it fun again
  5. Don’t say no to opportunities—if someone asks you to get coffee, GET COFFEE! Don’t make an excuse to sit at home alone in your room. Go enjoy an hour with company!
  6. Find time to read books you enjoy

 

What are YOUR goals for the new year??