Yesterday I did 5 simple things to get myself pumped & ready for a successful week of
healthy eating and killer workouts.
1. I wrote down my workouts for the entire week in my fitbook. I read a study by Kaiser Permanente where nearly 1700 participants were asked to eat healthy and exercise. Nearly 2/3 of participants lost 9 lbs over the 6-month period, however those who logged their diet and exercise lost an average of 20 lbs – more than double the amount of the non-journalers. So, yeah, I journal.
2. I sent Angela my goals for the week so she can keep me accountable. My focus for this week? Drink 2 glasses of green tea a day and run at least once this week. If you know me, you know I do not love to run so this is a s-t-r-e-t-c-h goal for me. Although I didn’t tell Ang how far or how long I planned to run ;-).
3. I have a goal of drinking at least 3 liters of water a day. To make sure I hit this goal, I filled up (you guessed it!) 3 one liter bottles of water and stashed them in the fridge. It’s an easy way to make sure I get this one done.
4. I hit the grocery store (with everyone else in town) and stocked up for the week. Then, I hit the kitchen and did some food prep so I’m ready to hit the ground running (arr, arr). I chopped up vegetables, hard boiled some eggs, and made 100 calorie packs of almonds so I stay on track.
5. I caught up on laundry so I have my favorite workout clothes ready for all 6 of my workouts this week.
What do you do to make sure you’re pumped & ready for a successful week? Let’s talk about it in the comments section.
Now I really must go pump that cup full of coffee so I’ll have the energy to dine and dash!
J.D. Meier says:
January 25th 2010It’s a great reminder of the power of feedback and reflection. A little logging goes a long way.
Alyson says:
January 25th 2010Love it! So well planned, reading this helped get me pumped! I have my workouts scheduled in my calendar and lots of tasty, healthy, leftovers to take me through the week.
Jamie says:
January 25th 2010Looks like you have all your prep work done! I have the same problem drinking enough water too, so I use 5 different colored stickers on my 20 oz sports bottle and pull a sticker off after I refill it!
The laundry is all done and I am on auto pilot when it comes to food prep, wash cut and store the fruits and veggies as soon as I get home from shopping, and lots of lean meats in the freezer.
I have my workouts and meals planned out every sunday! it makes the week so much easier!
I have 2 teen age boys and a 20 year old daughter at home, and another son who stops in all the time whith his wife and their 3 toddlers. so I am constantly having to replentish the fruits and veggies, but hey, we all eat healthier that way :-)
Michelle@Eatingjourney says:
January 25th 20101. Signed up at the gym
2. Am planning my workouts this week in my iphone
3. turning off computer before 10pm each night
4. Listening to my body with food
5. Hanging out with friends as much as possible
Miz says:
January 25th 2010who is this ANGELA and how do I get me one?
1. Shared my commitment (my new!specific!one)
2. Leaned hard on friends (thank you) with my fun goal
3. Im working to do more research today on a serious goal. readingreading.
4. Im being present. blowing off some of 1-3 to play with my daughter as much as I can.
Lily @ Lily's Health Pad says:
January 25th 2010I make sure that my magazine stash is full. That way if I’m not feeling the treadmill, I can at least talk myself into ellipticalicizing (made up word!) with a good read!
Lance says:
January 25th 2010Well…I started by joining you in pumping that corffee cup full of joe!
Run, Joanna, run!!!
I too have found that when I log everything I’m doing – I do much better at staying focused and committed to my goals (guess what: I’ve been lazy with this recently…so great reminder for me today!)
So for me – it’s in planning for the week (i.e. what workouts I will do, etc.)
Jessica@HowSweet says:
January 25th 2010That mug is so cute! That is also how I drink my water – out of the bottles to make sure I’m getting it in.
MrsFatass says:
January 25th 2010I, too, do a lot of prep on Sunday. I also sketch out some goals for the week. And I always tweet when I’m feeling not so motivated about something because I get instant accountability.
Trish @IamSucceeding says:
January 25th 2010IM currently going over meal plan and getting ready to head tot he store…this is going to be a rockin’ week!!
Naomi(onefitfoodie) says:
January 25th 2010good for you girl! accompllished a lot! I almost bought an identical mug at homegoods last week! water, cooking, clothes you sound like you are on a fast track to HEALTH!! :)
Heather says:
January 25th 2010I love it! Run Joanna Run! Okay, like you, writing it down is a MUST. Partly because I just loooooove checking things off. :) I also make sure my gym bag is packed, workout clothes are washed and ready (and if it’s a weeknight I have them separated into outfits for the next day), meals are portioned and packed, and schedule is mapped out according to workout location. For example, I’m working from home today, so I work out at home. Easy. But if I’m working out at work and I have to food shop after, I get up at 4:15a to get it done early so I’m not stacking have-to’s after work. Stuff like that. :)
Anna @ Newlywed, Newly Veg says:
January 25th 2010Sounds like a plan for a GREAT week! Good for you for planning ahead!
That statistic about people who journal losing so much more weight is really interesting! I might have to try that.
Nancy says:
January 25th 2010I do the same thing with my workout planning. I keep a notebook that I take to the gym. I put the date, type of workout (ie. Tris and Chest or Bis, Back, Shoulders, etc…), each exercise and the planned weight for each set. I Ieave a space for the number of reps. When I’m at the gym, I check off each exercise as I finish, and I log my reps. On Sundays, I do most, if not all of my cooking for the week. I put everything in individual bowls, for each meal/day. I love Sundays because the fridge looks so well stocked and organized. Then I love filling it up again when I hit the market. ha ha. When I get back from work each night, I put the meals and snacks that I’m taking on the top shelf, so I just have to grab them and put them in my cooler in the AM. I make my protein shake and put that next to everything that I plan on taking. I lay out my gym clothes for the morning, and I pack my gym bag, so that I have what I need to head to work. I feel so regimented, but I believe my planning is the key to achieving my health and fitness goals.
The Candid RD says:
January 25th 2010I do a lot of planning ahead, constantly. I guess you could say I’m sometimes overly organized. I like your plan of letting Angela know your goals, in order to keep you accountable, that’s fantastic. My question for you is, why do you run if you don’t like it? I read that on many blogs. People seem to think they HAVE to be runners. Why not do something you love to do? Just a thought :)
Good luck keeping your goals Joanna! I know you are hard working and motivated, so I have no doubts.
Andrea@WellnessNotes says:
January 25th 2010Love our list!
This is going to be a crazy week and quite honestly I am feeling a bit overwhelmed at the moment… But here is what I tried to do to make it go as smoothly as possible:
1. Did all the laundry.
2. Grocery shopped and planned meals.
3. Planned workouts and arranged for child care.
Love your mug! :)
april says:
January 25th 2010Hey I pretty much do the same thing! I have a little notebook where I plan my workouts and meals. And I hate running too.. it’s not fun! Actually, sometimes I’ll get in the mood but other than that it’s not my thing. LOL
Oh, I also pack my lunch and snacks the night before so I can just grab it and take it with me in the morning!
Jody - Fit at 52 says:
January 25th 2010I love that mug! And I am exhausted just reading your post! :-) Good job for getting ready for the week! Journaling is a great thing & I actually had a post planned for today on it but have moved it to tomorrow… although different than my normal posts on this subject.. BUT yes, studies show it works!
As for me, I am always ready to rumble, as they say, for the week. I guess it is second nature for me after all these years!
Tracey @ I'm Not Superhuman says:
January 25th 2010I like that idea of writing down your week’s workouts ahead of time. My husband sort of wanders the gym aimlessly, so I think I’m going to help him focus by doing this–and storing it on his phone for easy reading at the gym. That’s what helped me memorize my physical therapy workout routine. Thanks for the tip!
sian-girlgetstrong says:
January 25th 2010I just started spark people and I love IT! There is a whole community there waiting for you to blog, journal fitnesss and food. AND, its FREE! what is not to LOVE!
Jenn @ Watch My Butt Shrink! says:
January 25th 2010This is terrific and goes back to that phrase, “If you fail to plan, you plan to fail.” I love that you have someone you share your goals with each week – I hope your friend checks in on you often!
I’m a big fan of journaling myself – I definitely find that when I slack off on my journaling, I slack off on my eating and exercise as well.
Yum Yucky says:
January 25th 2010Step #1. Ignore the whining kids for “5 more minutes” before rising no later than 5:30am. Any later and the potential for a morning workout is totally null.
Brett says:
January 25th 2010You’re such an inspiration! This is the kind of thing I keep telling myself to do every Sunday evening, and I haven’t done it even once yet. This morning, I’m on it!
Ralph says:
January 25th 2010Preparation is soooo important! I think it was Abe Lincoln who said
“If I had 24 hours to chop down a tree I would use 23 to sharpen the ax.
Its all about preparing for what is to come. In my opinion, with out preparation trying to succeed at anything is a gamble. Thanks for the reminder!
Ralph says:
January 25th 2010Preparation is soooo important! I think it was Abe Lincoln who said
“If I had 24 hours to chop down a tree I would use 23 to sharpen the ax.
In my opinion, with out preparation trying to succeed at anything is a gamble. Its all about preparing for whats to come. Thanks for the reminder!
Diane Fit to the Finish says:
January 25th 2010I think that wrirting down your plans for workout scheduling is just so important. Not only does it give you a visual of your goals and objectives, but it gives you something to look back on later!
Tiffany says:
January 25th 2010I log in my fitness/ nutrition journal which does wonders to keep me on track and moving towards my goals! It also always feels good to get into bed at night and reflect on my productive day as well as plan for the next.
Jess (Fit Chick in the City) says:
January 25th 2010You are totally set up for success! I love how goal oriented you are! I think you’re gonna like those runs! ;)
FatFighterTV says:
January 26th 2010I LOVE that mug – too cute! I feel unprepared this week – I am usually way more on top of planning…
Brianna says:
January 16th 2011Where did you get this picture of this mug?!