We have finally settled into our new home and I think the last screw has been screwed into the last flat pack. My husband is now officially the Flat Pack King!
Moving is a time of change and can really mess with the routine of life. So, during September I was inspired by a couple of friends to get back into a more structured healthy lifestyle routine. I also wanted to bring back some Self-Care which isn’t always about manicures and facials. I started the month sharing the Self-Care September Calendar produced by Action for Happiness and this was a great daily reminder, even if I didn’t actually use the same prompts.
As a Personal Trainer and Coach, I suppose everyone just expects me to be always on track, but life can certainly interrupt even PT’s. Fortunately for me I know what I need to do to get back on track.
Why start now when we are heading for a three-week holiday to Tasmania in October?
Today is always a good day to start
We can always come up with excuses or procrastinate when change is looming. It doesn’t matter what day it is as long as we start.
I want to build a good foundation over the next three weeks and then pick up when I get back from Tassie using my plan as we prepare for the Festive Season and Summer.
Of course, you don’t need a Season or a Reason to start a healthy lifestyle do you?
I work better when I have a plan and can track my progress or where I struggled. It isn’t about beating myself up if I don’t do something but rather showing me where I might need to improve and also giving me an opportunity to record and celebrate my Wins!
Keep a daily record
Maintaining a daily journal answering the following questions certainly is helping. A friend gave me this beautiful Kikki K notebook and pen for my birthday. It is perfect for to write my plan and also my daily journal to stay focused.
You can write sentences or if you don’t have time just rate your progress for each 1 – 10 (10 being great and 1 being I need to get back on track) I didn’t want to make it too difficult or onerous because then it is easy to give up.
Did I exercise? If yes, what did I do and for how long?
What did I eat?
Did I drink at least 30-40mls/kg of body weight of water?
How were my stress levels?
How did I sleep?
How was I feeling mentally and emotionally?
Did I stick to my plan or deviate?
Did you know that the recommended guidelines for 18 – 64 year olds isBetter Health Victorian Government
150–300 minutes of moderate intensity physical activity, or 75–150 minutes of vigorous intensity physical activity every week. Or you can do an equivalent combination of the two levels of activity.
For Over 65 at least 30 minutes of activity each day
My running friend is recovering from an injured knee so we are just starting to get back into running. I’ve also been able to add a run on my own around the lake plus a run with my daughter. This is a win/win as we get to run together but also have some quality mother/daughter time.
Getting outside for my run or walk just feels so good plus I discovered my new neighbourhood. I recently shared some photos in my post Exploring the beauty of our new neighbourhood . I particularly love that I can run by the lake or by the River in Brisbane CBD and the Botanic Gardens surrounded by nature.
The recommended amount of cardiovascular activity is 150 minutes each week. For me that has been running and/or walking briskly daily.
I’m doing 2 – 3 strength sessions per week .
1 yoga session
Plus using my FitBit to remind me to stand up and move each hour and to track my exercise and energy expenditure.
Make healthier food choices
I eat fairly healthy but have re-introduced a protein shake made with almond milk, protein powder, peanut butter and maple syrup. There are many recipes you can try and a shake is quick and easy to make. Protein is so important for muscle recovery and strengthen bones.
I’m maintaining my water intake and the hydration is not only good for my insides but my skin is looking more glowing.
Rice cakes topped with cottage cheese, tomato and cucumber are a tasty and healthy snack.
I also like to set a good example for my grandsons and we enjoy preparing healthy food together. It doesn’t have to be boring.
Timeout for Reflection
I’ve cut back on being ‘busy’ with certain aspects of life such as social media and after a spurt of interviews am now only interviewing once a week for the Podcast. I’m taking time each day to do nothing, to think, to dream and I can really tell the difference.
Looking after my body and physical health plus my mental health, is such an important part of self-care and I’m trying to do this each day. I did manage to have some pampering with a lovely facial and a trip to the hair salon.
Each week my friends and I meet up to chat, stay accountable, be supportive and discuss our week with no judgement. We all need a support team.
So that was me BE-ing (and continuing to ‘BE’) healthier during September and beyond. I’m off to Tassie now and looking forward to some downtime with my darling husband, travelling this small but beautiful State in Australia.
Welcome to the 2022 WOTY Link Party
The 2022 WOTY Link Party is a way for us to stay accountable to our WOTY (or Goals or Intentions if you haven’t settled on a particular Word for the Year) and write about how we are tracking each month on the last Thursday PM (Northern Hemisphere)/ Last Friday AM (Southern Hemisphere). We would still encourage everyone to leave a comment or if you have written a post feel free to link up with us.
What: 2022 Word of the Year Link Party (#2022wotylinkpary).
When: Last Thursday PM (Northern Hemisphere)/ Last Friday AM (Southern Hemisphere). The link will be open for 3 days so you’ve got plenty of time to join.
Why: To encourage us all to keep the focus on our chosen WOTY (OR GOAL OR INTENTION)
Where: Link Party, Blog, Blog Comments, Instagram or other Social Media.
Who: This linkup is open to everyone.
How: You can share in the comments, with a blog post, or on other social media of your choice. Include the hashtag #2022wotylinkparty so that we can find you and include your link in our posts.
Be a proud contributor to #2022wotylinkparty
To show our appreciation to all participants, contributors are welcome to display this badge on their blog, website or social media.
Sharing their WOTY progress this month
Take a moment to link through to see what my co-hosts and others have written……
Now over to you – how are you living your WOTY, Goal or Intention?
Deb, Donna, Jo and I hope that you will join us each month and share what you’ve been doing to focus on your 2022 WOTY. If you have any questions just ask us. You can also link to any, or all of our posts, with a pingback, that way we get to see your posts quicker!