Assessment Review

Wow – what a week it’s been.   This Assessment Review has been one of the toughest.  Things I’ve learned this week:

  1. I’ve really let myself goHeather
  2. I’ve lost my muscle tone
  3. My weight has creeped up over the last 6 months
  4. I’m not exercising
  5. I use my travel days as an excuse
  6. I set goals and don’t stick to them
  7. I’m a mess mentally, spiritually and physically

So I’ve been thinking long and hard about my goals – both short term and long term.   Considering #7 from above I think I have a triangle I need to work on.    Let’s get started.  My Goals are at the bottom of this page.  

Check out the TIPS throughout the article

Week 2 – Are you ready?An honest assessment

  • Lets look back at the past week.
  • Did you record what you ate each day?
  • Did you drink 8 ounces of water before your ate anything?
  • Are you surprised when you ate?
  • Are you surprised at how much you grazed or snacked throughout the day?
  • How many pieces of fruit did you eat each day?
  • How many vegetables did you eat?
  • How much processed foods did you eat? desserts?
  • Did you eat after dinner?
  • How much or little you exercised?

Create two (2) to three (3) Short-term Goals:

Now you need to think about one food related habit and one exercise related habit you want to change.    These need to be a SMART measurable and attainable goals.   I am going to work on my triangle – Healthy eating habits – Healthy exercise habit – Healthy spiritual habit 


Focus on Form

A SMART goals is:

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Timely

Look at healthy lifestyle changes that will help you meet your long-term goal.  Does it look like you need to change 100 things?   Don’t stress and don’t try to make them all in one week.   We are going to make sustainable goals.   Set yourself up for SUCCESS.

Some Nutrition suggestions: Food & Exercise

  • Drink 8 ounces of water before I eat anything
  • Eat 5 fruits and/or vegetables each day
  • Not eat after 7 PM
  • Eat breakfast every morning
  • Only have 1 drink each night
  • Only have 1 drink twice each week
  • Only use olive oil when cooking
  • Limit my starch at supper to 1/2 cup; add in more vegetables
  • I will not eat seconds

Some Exercise suggestions: Exercise

  • I will do 25 sit-ups
  • I will do a 30 second plank
  • I will walk for 10 minutes each day
  • I will go to they gym 3 times a week
  • I will run 2 miles
  • I will try a different exercise video 3 times this week

TIP: Start with a small SMART (specific, measurable, attainable, realistic & attainable) goals.  If you don’t exercise at all do not say you are going run 2 miles each day – a 10 minute walk is realistic and attainable.    Remember next week we will ADD to these goals so be realistic.   We are making cumulative baby steps.

Week 2 To-Do List:  

Print off the tracking sheet or create your own but either way write down your goals for this week.

  1. Keep a detailed Food Diary, just like last week (‘MyNetDiary’ app is great if you prefer typing)
  2. Keep a detailed Exercise/Movement Diary, just like last week
  3. Weigh yourself on Monday, Wednesday and Saturday
  4. Drink 8 ounces of water before you eat anything.
  5. Keep track of your short-term goals – food/nutrition & exercise.

You Are What You EatAnd remember: we are

Developing Intelligent Eating Techniques

not DIETing 

Help keep me accountable.   My small SMART goals this week are:

Healthy Eating Goal: 1 tsp. Flax seed oil/day (I’m trying to heal my knee issues with Omega 3,6 & 9’s)

Healthy Exercise Goal: One 5 minute (I purchased a “Workout” App that has 10 options – Ab, Arm, Butt, Cardio, Leg, Full, Ball, Stretch, Pilates, Kettle workouts from 5 minutes to 30  minutes

Healthy Spiritual Goal: Take 5 minutes to myself each day.  For this I am going to have to set a timer to make sure I stay focused for 5 minutes.

These are SMART goals and I will add on to them next week.   The overall goal is to succeed.  I use an excel spreadsheet to track my goals using a thumbs up or frown face.

FYI my Long-term goal is to be able to wear a tight fitting dress without wearing SPANX.

TIP: Some simple lifestyle changes that will help you achieve your goal.

  1. Purge – I mean the cupboards.   Look at your cupboards.  What’s inside?  Does it really need to be there?  Who is  benefiting from the cookies, chips, sugar coated nuts?   The family needs to eat healthy, not just you.   If it’s not available then you can’t eat it.   Do you want ice cream – then walk to get it.
  2. Skip the salty isle – What is in this isle anyways?   Processed junk food that contains no nutritional value.   Empty calories.  Salt that causes bloat.     Salt is a craving you need to break.
  3. Have breakfast – you need to ‘break the fast’.   Eat something – preferably something with protein.    A banana smothered in peanut or almond butter; a healthy granola bar option; a smoothy with yogurt; a half a sandwich.    People who skip breakfast tend to eat more calories throughout the day.   Don’t sabotage yourself by skipping breakfast.
  4. Five minutes – exercise is cumulative so if you only have five minutes for exercise then just do it.    Five minutes here and there add up to 10, 15, 20 minutes.  Before you know it you’ve exercised for 30 minutes.    Park at the far end of the parking lot, take the stairs instead of waiting for the elevator,  during commercials sit and do 20 pushups or sit ups.   Every little bit helps.
  5. Pile on the vegetables – Order extra vegetables instead of potatoes or fries; ordering pizza – ask for extra vegetables; start with a salad; take a sandwich bag of raw vegetables with you to snack on.  Think colorful and raw and eat away.