Wednesday, March 8, 2017

Day 2701 - It's the Fit and Fabulous check-in #WellnessWednesday

It's check in time!


How's your week been?

Are you feeling fit and fabulous?

Here's a run down on my week from a fitness, food, fabulous mindset and intentions point of view. If you're on the path to improved health and fitness, perhaps you'd like to keep a similar list at home. It's a great way to keep yourself on track.




Fitness:

The mornings are getting cooler which means I've switched to long pants for our dawn walks.

Weekly Goals (Monday - Sunday):  

  • 20km of walking, 
  • 100 situps, 
  • 60 leg raises, 
  • 40 pushups 
  • dips. 
  • Stretching and flex
  • Daily dose of dancing 

Weekly achievements:  

  • 23.5km of walking
  • 100 situps 
  • 160 leg raises
  • 40 pushups
  • 80 dips
  • Stretching and flex
Weekly challenges:
  • Migraine
  • Forgot to add dancing to my day. 
Weekly reflection:
  • It was a good week and I nailed my exercise goals.  I'll definitely start dancing next week. 

Food: 

Switching sweet biscuits and chai for morning tea to fruit and green tea

Weekly goals (Monday - Sunday):
  • Less heavy carbs (eg bread, pasta, pastries, potatoes)
  • More clean green meals
  • Only 3 chai lattes a week (the rest is green tea)
  • Smaller portions
  • A more mindful approach to what I'm eating
  • Planning the weekly menu ahead of time
  • At least 1.5 litres of water a day = 10.5 litres per week
Weekly achievements:
  • Salads and wraps for my at home lunches
  • Fruit for morning tea
  • Menus planned out for two weeks
  • Eating lots of fruit, vegetables and salad
  • Cooking one meal ahead of time knowing I'd be too busy to cook a healthy meal the following day.
  • Bought Skinny Cow ice'creams in the hope they may actually be better for me. 
  • 13.5 litres of water
Weekly challenges:
  • A night out at Enlighten where we ate at the street stalls.
  • Still getting those sweet cravings
  • Attending a 4 year old birthday party (after skipping lunch) and eating two slices of cake and every lolly in sight. 
Weekly reflection:

Planning is definitely the key. While I wasn't going to weigh myself yet I did end up jumping on the scales and I'm a kilo down which is good news.  

Fabulous Mindset



Weekly goals (Monday - Sunday):
  • Create daily to-do lists across all projects and roles to create positive forward movement
  • Affirmations
  • Positive self talk
  • Belief in myself and my ability to take back control
  • Mindfullness 
  • Tolerance 
  • Good mood
Weekly achievements:
  • Detailed to-do lists with ticks all over the page achieving results in all areas
  • Getting a handle on my self talk and my renewed can-do attitude towards exercise and food
  • No excuses regarding exercise (including going for a walk on my own when my kids ditched me)
  • Believing in the possibilities
  • Recognising the wins no matter how big or small
Weekly challenges:
  • Migraine pain
Weekly reflection:

I've enjoyed just STOPPING for an hour a day to take a lunch break in front of the TV where I completely zone out. 

Intentions for next week:


  • Continue with my fitness goals
  • Continue with creating healthy menus
  • Continue counting my water intake
  • Find an up beat motivational song and dance every day
  • Create my wellness affirmations
  • Focus on mindful eating
  • Enjoy the walks with my kids because once this quality time with them is gone, it's gone.
  • Take time out next week to have coffee with friends.

Wellness Wednesday is a chance for us all to reflect on the choices we make in our lives.  Ageing positively is a choice.  We can either let life happen to us or we can create our lives through targetted and mindful choices.

If you'd like to become part of the Wellness Wednesday support network, then request membership to our Facebook group and comment below so we know to expect you.  

If you're a blogger and would like to document your own health and fitness journey, feel free to use the Wellness Wednesday prompts (would love a link back for providing the inspiration).

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