Category: Healthy Living & Fitness

February Mini Goal: Cut Back on Evening Snacking

February Mini Goal Challenge: Less Evening Snacking.

This post is part of my 12 Mini Goals Challenge.

Small daily habits can make a big difference over the course of a few weeks, months, or even longer. In 2016, I am going to focus on a new habit or mini goal every month. In January, I focused on Daily Movement or Exercise. In February, I will focus on an eating habit I want to get rid of.

My February Mini Goal: Cut Back on Evening Snacking

I have always been more of a snacker during the day and I am not necessarily trying to cut back on that. I know that most evenings I do way more snacking than I should. It tends to be a mindless habit and I would like to get rid of it.

While I considered setting a goal of NO eating after dinner, I don’t think that step is necessary. I enjoy having chocolate or another snack after my girls go to bed and I don’t feel the need to give that up completely. I also considering saying NO eating after 9:00, but I have tried that before and it didn’t quite work out as planned. I would quick cram my snacking in as I saw the clock approach 9…so that defeated the purpose of it.

My goal in February is to limit my evening snack to 200 calories. I don’t focus highly on daily calories. I’m not sure how else I can set to goal to allow for a snack, but limit the amount. 200 calories will have to be my guide unless I think of a better parameter for the goal. 

Your February Mini Goal: cut back or eliminate evening snacking OR pick your own healthy eating habit

If evening snacking is not a problem for you or is not a habit you feel you need to get rid of, consider setting a goal around a different eating habit. Here are a few ideas:

  • Add a vegetable to every meal
  • Quit pop/soda
  • Pack your lunch and don’t eat meals out
  • Start your day with a green smoothie
  • Take a daily multi-vitamin
  • Cut back on sugar

If you want to join me, print off the February Challenge Tracker. Every day you meet your goal, place an X on the day.

February Challenge: Less Evening Snacking

How am I going to do this? I’m going to try to eat healthy, more filling suppers. I’m also going to try and stay out of the kitchen more. This will be hard as I’m often on the computer at our kitchen table in the evenings. I may also try and get more creative with my evening snacks.

Further Reading

Check out my Health & Wellness Printable Planner.

What healthy habit are you going to focus on in February?

 

February Mini Goal: Cut Back on Evening Snacking

 

I would love to have you join the 12 Mini Goals Challenge. Sign up for my mailing list if you want to be e-mailed the challenge each month. If we get to a month where the goal doesn’t fit into your life, you can always tweak it to be a mini goal that works for you.

Stop by to see where I link up each week: Link-Ups

Free Fitness Tracker Printable

Free Fitness Tracker Printable. Free Weekly Workout Log.

In 2016, I’m focusing on a new habit or mini goal every month. In January I am focusing on daily movement or exercise. Read about the January challenge here and check out the list of free online fitness resources here. I also have a free fitness tracker printable to go along with any fitness goals that you have this year.

I find the writing down my goals and tracking my progress can be very helpful. When I used to run every day, I always had a running journal where I would track my daily miles. When I was training for a specific race, it was helpful to be able to look  back at my mileage during the past weeks, months, and even years. It was easier to gauge my progress and fitness level when seeing a record of my past runs.

While I am not actively training for anything at this time, I still record my workouts each week. It helps me stay motivated and stay on track.

I created a Weekly Workout Tracker Printable to help you track your weekly fitness goals and progress. 

Free Fitness Tracker Printable

Free Fitness Tracker Printable

On this weekly page, set your fitness goal for each day. Record your fitness accomplishments under the cardio, strength, or flexibility categories. There is also room for you to add additional notes regarding your fitness progress (or rest!) for the day. This page is open-ended and you can record your workouts based on what your fitness goals are. Record:

  • Steps taken
  • Miles ran
  • Minutes exercised
  • Reps completed
  • Video completed
Print the Free PDF here: Weekly Workout Tracker. I hope you find the printable helpful.
 
The Workout Tracker is part of my Health & Wellness Printable Planner/Workbook
 
Health and Wellness Printable Planner Workbook

 Use the full Health and Wellness Planner to:

  • Plan and track your fitness, nutrition, and wellness goals and habits
  • Create action steps for each goal
  • Bring your new healthy habits into your daily schedule
  • Plan and track your meals
  • Plan and track your workouts
  • Track your vitamins, supplements, and other medications
  • List your favorite resources to aid and motivate you on your health journey

Free Fitness Tracker Printable. Free Weekly Workout Log.

Print off your free Fitness Tracker printable here.

Read more about the full 9-page Health and Wellness Printable Planner/Workbook or get it here.

Health and Wellness Printable Planner.

Do you track your workouts each week? 

Stop by to see where I link-up my posts each week: Link-Up List

Health and Wellness Printable Planner

Health and Wellness Printable Planner Workbook

If you are following along with my 12 mini-goal challenge, you will know that my goal in January is to move for at least 10 minutes every day. Writing down your goals and tracking your progress is a great start for creating long-term healthy habits!

If you like to plan your health and wellness goals and track your progress is areas of health and fitness, I would like to share my Health and Wellness Printable Planner with you.

Health and Wellness Printable Planner. 9 Page Workbook.

 Use the Health and Wellness Planner to:

  • Plan and track your fitness, nutrition, and wellness goals and habits
  • Create action steps necessary to fulfill your goals
  • Bring your new healthy habits into your daily schedule
  • Plan and track your workouts
  • Plan and track your meals
  • Track your vitamins, supplements, and other medications
  • List your favorite resources to aid and motivate you on your health journey

Hold yourself accountable with your health goals with this printable planner. The printable packet includes 9 pages. Use them all or pick and choose based on the plan that works best for you. The entire planner is undated so you can start using the planner at anytime throughout the year.

Here is what is included in the Health and Wellness Printable Planner:

– Health & Wellness Goal Planner – Set a start and end date for each goal you set. There are lines for Fitness Goals, Nutrition Goals, Wellness Goals, and also blank lines for your own custom goals. 

– Health & Wellness Goal Worksheet – Once you have set your goals, create a Goal Worksheet for each goal. Use the worksheet to brainstorm your action steps. Once you have decided what steps you need to take to move you toward your goal, place each action step in the desired month. This post offers tips in breaking your goals down.

Health and Wellness Printable Planner Workbook

– Daily Planner Page – Use this page to bring your health into your daily schedule. This page includes areas to note your daily schedule, to-do-list, notes and daily goals. You can keep your daily health in mind in the sections included to track your meals, fitness, nutrition, and water intake.

– Weekly Healthy Habits – Focusing on the small daily habits can help you attain your larger goals. Small daily habits or goals can help you in the long run. Use this weekly worksheet to track your success or setbacks in your water intake, fitness, nutrition, vitamin/supplements, rest/sleep, dental, spiritual, and stress reduction goals.

Health and Wellness Printable Planner. Habit Tracker. Daily Schedule.

– Workout Tracker (get this page free here!)  – On this weekly page, set your daily fitness goals. Record your fitness accomplishments under the cardio, strength, or flexibility categories. There is also room for you to add additional notes regarding your fitness progress for the day. This page is open-ended and you can record your workouts based on your set goals. Record:

  • Steps taken
  • Miles ran
  • Minutes exercised
  • Reps completed

– Food Diary – Record your food intake for the day. This worksheet is broken down by sections for breakfast, lunch, dinner, snacks, and beverages.

Health and Wellness Planner. Fitness Log. Food Log.

– Meal Planner – Plan your breakfast, lunch, and dinner plans each week. Half of this worksheet includes room to make your grocery list as you make your meal plans.

– Vitamin & Supplement Tracker – Record the dates you took your daily vitamins, supplements, or medications.

– Resource List – Use this sheet to jot down book titles, websites, videos, or more. Use it as a reference for your favorite resources or list the resources you want to check out. 

Health, Wellness, Fitness Planner. Meal Planner. Vitamin/Supplement Tracker and more!

 The 9-page Health and Wellness Printable Planner is available for just a few bucks. 

Buy Health and Wellness Planner Now

Do you track your fitness, nutrition, health, and wellness goals and progress? Do you write it down?

 

Health and Wellness Printable Planner. A 9-page workbook to help your plan, manage, and track your health, fitness, and wellness goals.

Stop by to see where I link-up my posts each week: Link-Up List

List of Free Online Fitness Resources

List of Free Online Fitness Resources

As part of my 12 Mini Goals Challenge, I will be focusing on a new habit or mini goal every month in 2016. My goal in January is to move or exercise for at least 10 minutes every day. This could be a quick walk outside, a short online workout video, or a few sets of burpees and other floor exercises. 

While I get 45 minutes of cardio in a few days per week, I want to improve on the days I don’t get a workout in. In the middle of winter I need a push to add movement or exercise into my daily routine. Some days I put together a few sets of various exercises to get to my 10 minutes, but I often like to find a set workout or video online. Here are a list of free online fitness resources that I have compiled for you!

List of Free Online Fitness Resources

Workout Videos

Free Pilates Videos from The Balanced Life – I have completed a few of Robin’s free pilates series. They are great workouts for when you have a short amount of time. I have completed her Pilates Summer Series and would recommend it.

HIIT Workout: The 7-Minute Total-Body Plan – That’s an intense 7 minutes!

30-Minute Strength and Cardio Circuit to Challenge Your Entire Body – five intense sets of effective strength and cardio moves

Fitness Blender –  This site lets you search videos by number of minutes, difficulty, body focus, training type, and more. I don’t like to spend too much time searching for videos, so this website makes it easy to find the video I want. They have a large selection of 10 minute videos, which is perfect for the days I only have time for a quick workout. You will have to add your own music.

FREE Yoga with Grokker – Get free yoga for the month of January! 

Join the #BeABetterYouChallenge FREE all January. This free 30-day challenge is designed by experts and is customized to your goals. You will get expert support, community advice, nutrition tips & recipes, and a chance to win one of their Apple prizes. This program also supports the Girls On The Run charity. Check out The Be A Better You program for free.

Workout Guides

The Everyday Wake-Up Workout – Quick & simple. 10 reps of 6 different exercises.

Good Morning Yoga Sequence – This short, relaxing sequence is a great way to wake up your body. 

15 Moves in 15 Minutes – 15 moves, 60 seconds each

The 15 Minute Workout you can do anywhere – a full body workout that requires no equipment

Leg Workout – 15 minute leg workout

Just Do Something 30-Day Challenge – This is perfect if you just want to move and you have little time. Some days it’s as little as 30 reps.

High-Intensity Kettleball Workout – a circuit of 5 exercises to be repeated for 15 minutes

Ab Routine – 3 sets of 15 reps for each move.

A Baby-Wearing Workout – perfect for the mom who cannot set her baby down :)

What is your favorite free online workout?

List of Free Online Fitness Resources

Check out the my Health & Wellness Printable Planner.

Read the list of over 30 ways to add fitness to your daily routine.

Over 30 ways to add fitness to your daily routine

Try Grokker to get on-demand access to yoga, HIIT, pilates, cardio, and healthy eating videos. Get a free 14-day trial to Grokker here!
Yoga Display

Stop by to see where I link up each week: Link-Ups

Use your morning to get in your quick workout. Make Over Your Mornings will help you plan your morning so you can get the workout in.

This post contains affiliate links.

Lesson Learned by Training for a Running Race

Lesson Learned by Training for a Running Race. I almost didn't sign up for my usual fall race, until I realized what message that would send to my daughters.

I often sign up for a fall running race. Fall is a great season for road races and the Minneapolis area does not lack for beautiful routes. (My favorite race) I raced every fall when running cross country in college and I went on to enjoy fall road races. Aside from seasons that I have been pregnant or had a newborn I have found at least one road race (typically a 10-miler) every fall since college.

Lesson Learned by Training for a Running Race. I almost didn't sign up for my usual fall race, until I realized what message that would send to my daughters.

Last fall is the first year that I considered not signing up for my usual 10-mile road race. Late summer was busy and I could not figure out how to get all my training in. After running competitively in college, I have a self-imposed standard. I tend to get competitive with myself when it comes to running. Because I knew that I would not be running a time I was excited about, I considered scratching my usual fall running race.

It did not take me long to realize what a terrible idea that was. What message would that send to my daughters?

If you are not going to beat your best time, don’t even bother. Your best for this season of life is not good enough. Be a quitter. Actually don’t quit…don’t even bother starting. Your health is not a priority. Don’t bother setting goals. Give up. 

 

Because I was focused on my time and how it would compare to other years, I almost decided against signing up. As soon as I thought of the message that it would send to my girls, I realized that fast time or not, I must set the goal to run the 10-mile race.

I want my girls to be willing to try. To persevere.

“If you will not be on top, don’t bother??” What a terrible message to send! I want my girls to be willing to try new activities. Set goals. ENJOY what they are doing! I do not want my girls to feel pressure from me that they must be THE BEST.

I want them to know that their health is important. Physical activity is important for so many reasons: overall health, stronger body, healthy heart, boost the immune system, concentration in school, confidence, a better night’s sleep, better mood, stress relief, and more.

Yes, I must admit that I also want them to enjoy running. I want them to grow up seeing their mom and dad running. My 4-year old loves to see us run a race. She will put on her running clothes and run circles in our home. I love it! I want our girls to grow up surrounded by the awesome community that running provides. No pressure that cross-country and track is the only way to go, though. ;)

I ran the race last fall and enjoyed it. It was a fun race and beautiful route. To think that I almost missed out on the most beautiful time to run! I was happy with my place, but not excited about my time. I realized that my final time is not the only thing that matters. I still get the health and stress relief benefits of running. I get the opportunity to enjoy doing something I love. I have the chance to introduce my daughters to running and the importance of physical activity. I can show them that they should try and persevere, but do not need to be at the top.

What lesson have you learned from running or any other athletic event?

Stop by to see where I link-up my posts each week: Link-Up List

%d bloggers like this: