Archive of ‘Health and Wellness’ category

2015 1st Quarter Goal Review

Hello friend! Can you believe that the first 3 months of 2015 have already passed? I want to take this chance to look back and see what progress I have made towards my 2015 Goals so far (and to look at what I need to focus on over the next 3 months).

A quick note before I dive in… My overarching goals for 2015 are listed first and if you click them, you can read my original posts that outlined the mini goals I would be pursuing. The “successes” and “areas of improvements” sections are my recaps of the progress made towards my mini goals.

Sunflower Paperie blog 2015 goal review

2015 Goals:

1. Growing my business

Successes: Product feature on Sage Grayson Coaching and participating in the Bonnie Christine Ribbon Tour. I feel like both of these items helped me reach new audiences and I loved getting to work with other creative entrepreneurs. I have also been posting regularly here, so I am happy with the community that is developing in this space.

Areas of improvement: Starting a digital product line has been at the top of my “to do” list all year. I have several items started, but I need to focus on finishing and launching them. I also need to start consistently sending out and promoting my “weekly” newsletter.

2. Getting healthy / taking care of myself

Successes: Weighing in here weekly.

Areas of improvement: Well, basically everything. I have been weighing in here each week, but I haven’t made my health / wellness a priority (thus I haven’t seen any results!). I have a whole list of excuses that I could share, but the bottom line is that I need to get focused (and stop making excuses, haha). I have been thinking of some additional tracking tools that will help me focus and plan to share those with you next week.

Click to read more!

Weekly weigh-in: Week 11

Years ago (before doing a low carb diet), I had some success with Weight Watchers. I remember they always gave you a “free pass” every so often where you didn’t have to weigh in, but could still attend the meeting. This week, I am going to cash in my imaginary “free pass.”

Last week was my birthday and this week I am in a wedding, so I have been pretty busy celebrating! I am logging my stats below, but don’t really have any additional comments, but I still wanted to document this week (so when I look back over the year I can identify my strengths and weaknesses). I am reflecting on my progress (or lack there of) over the first quarter of 2015 and thinking about what I want to change going forward (more on that later!).

Week 10 weigh-in (March 24, 2015): 

Pounds lost (since last week): 0

Total pounds lost (since January 5 start date): 7.5

Total number of workouts: 0

Total number of weekend hikes: 0

Click here to check out my previous weigh-in’s.

Weekly weigh-in: Week 10

Last week was spring break at work and I was lucky enough to spend the week in Chicago with a great group of students. While I had a great time on the trip (and was pretty active hiking around the city), I was definitely unfocused regarding my diet. This week happens to include my birthday (which I seem to be celebrating all week long!) so this week isn’t off to the best start either. I am trying to make good food decisions as much as I can, but also cutting myself a break when I enjoy a treat.

Scenic Trail - Sunflower Paperie Blog

McDowell Regional Park – Scenic Trail

Week 10 weigh-in (March 17, 2015): 

Pounds lost (since last week): 0

Total pounds lost (since January 5 start date): 7.5

Total number of workouts: 0

Total number of weekend hikes: 2+ 

I am counting my time in Chicago as 1+ hikes! 🙂 We also did a 4.5 mile hike on Friday after we picked Hank up from being boarded. We returned to McDowell Mountain Regional Park and hiked the “Scenic Trail.” The trail was appropriately named, because after a brief elevation change, the view was amazing! Plus, since it was a weekday, we had the trail to ourselves.

Sunflower Paperie blog - Scenic Trail

McDowell Regional Park – Scenic Trail

Other health-related items to celebrate in the past week: Thanks to being in Chicago, I logged lots of steps each day, resisted soda and drank lots of water.

Areas of improvement: Getting more activity in – going to the gym after work. Focusing on low carb eating, especially during the work week (make my breakfasts and lunches ahead of time).

Click here to check out my previous weigh-in’s.

Weekly weigh-in: Week 9

Hello! My weekly weigh-in is late this week, because I have been away from my scale! I was fortunate to travel to Chicago for spring break with some students from work and I just returned to AZ today. Instead of my typical Tuesday weigh-in, I will be going with the weight I logged on the Sunday before I left for vacation. 

Week 9 weigh-in (March 8, 2015): 

Pounds lost (since last week): 0

Total pounds lost (since January 5 start date): 7.5

Total number of workouts: 0

Total number of weekend hikes: 0

Other health-related items to celebrate in the past week: Over 2 full months without soda! Had omelette cups for breakfast each day of the week and brewed my own tea (instead of purchasing tea on my way into work).

Areas of improvement: Getting more activity in – going to the gym after work and hiking on the weekends. I also need to stop eating sweets. I acknowledge that it isn’t always the best to completely cut specific food groups out of ones diet, however, I have been reflecting on how I cut soda out of my diet and I feel like this same attitude / outlook could be helpful with sugar in general.

Click here to check out my previous weigh-in’s.

Weekly weigh-in: Week 8

Hello friends! If only the number of times I thought about blogging (and blog topics) translated into blog posts, you would have a lot more reading material! Ha! 🙂 I definitely have a new found respect for all of those full-time bloggers I have followed over the years.

McDowell Mtn. Regional Park - Lousley Hill

All that being said, I am back for my weekly weigh-in and pleased to report a loss this week. When I review my results so far, I am pleased with averaging a pound lost each week, but I also know I can do better. Last week was a relatively good one regarding my eating and this week is off to an even stronger start. My birthday is around the corner, so my current mini goal is to be down a total of 11 pounds by then.

Week 8 weigh-in (March 3, 2015): 

Pounds lost (since last week): 1.5

Total pounds lost (since January 5 start date): 7.5

Total number of workouts: 0

Total number of weekend hikes: 1 – Lousley Hill Trail @ McDowell Mountain Regional Park. All of the photos in this post are from our weekend hike! The weather in AZ has been unseasonably cool and it was overcast all weekend which made for great hiking. It takes us about 45 minutes to get out to the McDowell Mtn. Regional Park, but it is worth the drive! The trails aren’t nearly as trafficked and the views are great.  

McDowell Mtn. Regional Park - cairn

Other health-related items to celebrate in the past week: Exactly 2 full months without soda! I enjoy omelette cups for breakfast (recipe coming soon) and I made a big batch on Sunday to get me through the week. I have also been brewing my own tea at home.

Areas of improvement: I have got to get back into the habit of going to the gym after work!

You know how much I love the start of a new month (so much potential!)! What goals are you focusing or re-focusing on in March?! 

McDowell Mtn. Regional Park - Kate and Hank

Click here to check out my previous weigh-in’s.

Weekly Weigh-in: Week 7

Whew, this past week was a whirlwind – as evidenced by my tardy weigh-in post! I can’t believe February is wrapping up, although I am very excited for March! This is a busy time at work and I co-hosted a bridal shower last weekend for a dear friend (more on that later!), so my evenings and the weekend were busy (and fun!). All that being said, I am feeling comfortable with another “even” week. I definitely have areas of improvement, but I have started this week out strong and feel confident that I will have a loss to post next week.

Week 7 weigh-in (February 24, 2015): 

Pounds lost (since last week): 0

Total pounds lost (since January 5 start date): 6.0

Total number of workouts: 0

Total number of weekend hikes: 1

Other health-related items to celebrate in the past week: No soda since Jan. 3. We hiked at South Mountain on Sunday evening (and we have plans to go back out this weekend)! I only had sweets on Saturday at the bridal shower, otherwise I have done a good job of resisting sweets.

Areas of improvement: I have got to get back into the habit of going to the gym after work. Make my breakfasts ahead of time and plan my lunches. Taking pictures throughout the week to share on my weekly weigh-in posts. 🙂

Until next week, best of luck working towards your goals! 

Click here to check out my previous weigh-in’s.

Weekly Weigh-in: Week 6

Happy Tuesday, friend! This week’s weigh-in was a bit of a disappointment, but not much of a surprise (if that makes sense). I could list several excuses as to why I didn’t lose weight or work out, but as I sit here reflecting on the past week, I know I could have done better. Part of the weight loss process for me, is making my health a priority and taking small steps each, and every single day, towards my larger health goals. This week I am vowing to be more mindful and make small decisions each day that support my health and wellness goals. All that being said, I don’t have much to report this week…

Week 6 weigh-in (February 17, 2015): 

Pounds lost (since last week): 0

Total pounds lost (since January 5 start date): 6.0

Total number of workouts: 0

Total number of weekend hikes: 0

Other health-related items to celebrate in the past week: No soda since Jan. 3. I am also doing a good job of getting adequate sleep each night (7+ hours consistently).

Areas of improvement: Making low carb selections consistently – focusing on protein and veggies first (instead of empty carbs). Also I have to start planning my lunches. I haven’t been taking my lunch in to work, so that leaves me eating out with limited options. Limiting sweets and alcohol. These two items typically aren’t big temptations for me, but recently I have been indulging in both more often than I should.

Thanks for sticking with me through this process! I know I haven’t been putting up big weight loss numbers or great work out stats, but knowing that I need to post here every week has been good for me from an accountability standpoint.

Check out my other weigh-in’s here: Week 1, Week 2Week 3Week 4 & Week 5.

Weekly weigh-in: Week 5

Back again for another weigh-in! For the most part, I got back on track this week and lost those pounds I had re-gained last week. I was sick towards the end of last week (Wednesday – Friday), so that definitely impacted the number of workouts I completed.

Week 5 weigh-in (February 10, 2015): 

Pounds lost (since last week): -2.5

Total pounds lost (since January 5 start date): 6.0

Total number of workouts: 2 (1 Step class + 1 day of elliptical & arm weights)

Total number of weekend hikes: 0 

Other health-related items to celebrate in the past week: No soda since Jan. 3. I REALLY wanted a soda this week when I was feeling sickly (how much sense does that make?!), but I resisted – that counts as a WIN in my book! I also went to my annual eye appointment! Woo-hoo! It felt good to check that one off of my “health and wellness to do list”!

Areas of improvement: Working out more consistently and getting a hike in. The AZ weather has been beautiful, so I am really going to work on squeezing in at least 1 hike this week. I also need to prep for breakfast and lunch better (making my meals ahead of time, so they are easy to grab and take into work).

This week is busy with work (both my full time job and my Etsy shop) in the evenings, so unfortunately my workouts are not off to a great start this week either. Since workouts have been limited I am focusing on my eating (picking low carb options and watching portions) and drinking plenty of water.

How are your health and wellness goals going?! I can’t wait for the week when I hit double digits in weight loss (maybe next week?!) – it is definitely a mini-goal I am focusing on.

Check out my other weigh-in’s here: Week 1, Week 2Week 3 & Week 4.

Weekly weigh-in: Week 4

Welcome, friend! Is it me or is 2015 flying by?! I can’t believe January is already in the books. I am thankful for a new month, because I definitely need to re-group and re-focus on my goals. Regarding my health / wellness, this week wasn’t the best, but I am owning it and vowing to do better this week.

Week 4 weigh-in (February 3, 2015): 

Pounds lost (since last week): +3.5

Total pounds lost (since January 5 start date): 3.5

Total number of workouts: 3 (Step class x 2 days & elliptical & arm weights x 1 day)

Total number of weekend hikes: 0 

Other health-related items to celebrate in the past week: Exactly one whole month without soda! 3 solid workouts, including one that was bright and early on Saturday morning!

Areas of improvement: We have got to get back to hiking! The weather was unseasonably rainy this past weekend, which dashed our plans of hiking! Hopefully we will be back to sunshiny AZ weather this weekend, so we can get outside.

Honestly, I just wasn’t focused on eating well this past week. We met up with friends and I overindulged and then I made non-low carb foods for a Super Bowl gathering (and proceeded to eat them!). I know part of my problem has been a lack of planning, so then I eat whatever is available. This week I have already worked out twice, so I am feeling positive about my activity level, but I have still been making poor food decisions.

Continuing with the honesty theme, when I saw that my weight was up from last week, I seriously thought about not posting my “weigh-in” here today. However, weight loss for me is a daily / weekly / monthly focus, so I decided to “be real,” so that when I reflect on this journey in the next month or year, I will have an honest account of my experience.

I would love to hear how your 2015 goals are going? Is anyone else using this week as a “re-set”? 

Check out my other weigh-in’s here: Week 1, Week 2 & Week 3

 

Weekly weigh-in: Week 3

You might wonder why I post my “Weekly Weigh-in’s” on Tuesday, instead of the arguably more logical day – Monday (1st day of the week and all that). Well, I find it much easier to be disciplined during the week than I do on the weekends (no real surprise there). I like Tuesdays, because even if I indulge on the weekends, I have Monday as a buffer to get “back on track” before I face the music! 🙂

This week my theory was especially helpful because my best friend (hi Casey!) was in town for a long weekend and I definitely indulged several times and celebrated being with her. Her visit definitely supported my connect with friends goal, so I relaxed a bit regarding my health and wellness goals. All that being said, I was pretty excited about my weigh-in this morning!

Week 3 weigh-in (January 27, 2015):

Pounds lost (since last week): 2.5

Total pounds lost (since January 5 start date): 7

Total number of workouts: 2 (elliptical & arm weights x 2 days)

Total number of weekend hikes: 0

Other health-related items to celebrate in the past week: No soda since January 3, I made “healthier” selections even when we ate out (basically all weekend). Examples, big omelette centered breakfast, bunless burger and fajitas with lettuce wraps instead of tortillas.

Areas of improvement: Back to no alcohol, starchy veggies or nuts. I am also determined to get 3 workouts in this week (I already have 1 in the books) and a hike!

At the beginning of the month, my goal had been to lose 10 lbs in January. Even though I will likely fall a little short of that, I am still feeling excited about my progress! How are your health and wellness goals for 2015 going?!

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