#FITFABFEB2019 Health & Wellness

#FitFabFeb2019 – Week 1 – Building our Foundation with non-negotiables

February 3, 2019
#FitFabFeb2019 - Week 1 Building our Foundation with non-negotiables

At last we are ready to get going with #FitFabFeb2019 and I’m excited to have you join me! In my previous post I wrote about Planning & Commitment. If you missed that post you can catch up HERE. It is important you read the post because it will be the starting point from which we move forward.

The idea of #FitFabFeb2019 is to work at your own pace. I’ve mentioned before, this isn’t necessarily a challenge unless you want it to be. You might want to keep up with the daily tips on Social Media or just follow the Weekly Post on the blog. It’s your choice!

As I was thinking about how I would present this project, the idea of building a house came to mind. A house needs a good foundation – without that the house will fall down.

Likewise, our health and happiness needs to have a strong foundation on which we can continually build. We can make decorative changes to homes, but it is the foundation that is essential. So that is where we will start.

My goal for #FitFabFeb2019 is for us all to make small changes which we can build on in the future to achieve a lifestyle not a ‘quick fix’.

#FitFabFeb2019 Week 1 – Building Our Foundation with non-negotiables

What are non-negotiables?

Non-negotiables are the goals or (sub goals) for the week that MUST HAPPEN.

Be realistic because you need to plan for life and unplanned events. This shouldn’t be an excuse, you just need to work out how you will still achieve your Non-negotiables.

What are your non-negotiables for this week?

Revisit your original plan and remind yourself what your non-negotiables are for the week. THEN MAKE THEM HAPPEN!

These are my non-negotiables for the week which you may like to use or modify for your own plan. Maybe you have others that you can share with us?

  • Yoga daily
  • Two runs Tuesday and Saturday
  • Breakfast daily
  • Sunday is Unplug and Reconnect with life day

My other goals include:

  • 1 -2 ‘I am Strong’ Video workouts – see below for details
  • 2 minutes each morning of meditation

Building our Foundation

Let’s Move


This week we should all aim to have some form of activity that we enjoy at least 3 – 4 times.

My friend, Peta from Strong Healthy Women has a FastFIT video series that I wanted to share with you during #FitFabFeb2019. They are for Women Over 50 so don’t think that you can’t do them.

Here is the first one, aptly titled ‘I am Strong’ because that is what you are. It is 5 minutes but you can repeat if you want to work out longer.

YOU are a Strong beautiful woman who is building a strong foundation for a healthier and happier lifestyle.

Here is the Link to the Video just click on the image below.


Three other fitness ideas you might like to check out are:

Maxine’s Challenge which you can read about with Jennifer at Next Phase Fitness

Orangetheory Transformation Challenge 2019 which you can read about with Christie at So What? No What?

Yoga with Adriene – I do a practice with Adriene each morning and just love her style.

Keeping your body healthy on the inside

Recipe of the Week

Pumpkin, Brown Rice & Spinach Salad

#FitFabFeb2019 - Week 1 Building our Foundation with non-negotiables

Over the Christmas break I made this tasty salad with was healthy and so tasty. It was a hit! You could add some chicken for protein or maybe some chickpeas but the salad on it’s own is quite filling. Don’t forget to post your photos to Instagram or Facebook Group with the hashtag #FitFabFeb2019.

Here is the link if you want to try it – Pumpkin, Brown Rice & Spinach Salad

Keep Hydrated!

Sometimes you may feel hungry but you could just need a large glass of water because you are dehydrated. Carry a drink bottle with you and set an alarm if you have to, to remind yourself to DRINK MORE WATER.

Start with a healthy breakfast

I love oats, yogurt, LSA and blueberries. What is your favorite healthy breakfast?

#FitFabFeb2019 - Week 1 Building our Foundation with non-negotiables

Focus on our Mental Health

Create a morning ritual

Don’t start the day looking at your smartphone of computer but rather take time for a few minutes to doing nothing but connect with your inner self. Perhaps you might like to use this time for stretching, yoga, journalling or just quiet time before the ‘busyness’ of the day.

Take a Mindfulness Walk for 10 minutes

This is not a power walk and try not to take your phone. Just take a walk and embrace your surroundings. Use your senses to appreciate the environment where you are walking – sight, sound, smell.

Learn & Grow

Read one chapter of a self-help book or find some quotes that resonate with you. Print them off and put them somewhere you will see them every day.

Research a topic you are interested in but don’t know much about. Learning keeps our brains healthy and active.

Do you have your non negotiables for the week ahead? Will you commit to them? Yes you will because I believe in You. Trust yourself and go for it!

Don’t forget to join me for the Mid Week check-in at Facebook Live in the Sizzling Towards 60 & Beyond – Let’s Thrive Group. Click HERE if you want to join the group and the FB Live session.

Fit Fab Feb 2019


Women Living Well After 50

Living Life Your Way

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  • Reply Min @ Write of the Middle February 4, 2019 at 09:12

    Very exciting that your Fit Fab Feb has kicked off Sue! Love your first post. It’s got me all inspired. My non-negotiables need a little more thought but my 3 x weekly pilates classes are locked in. Just need to get my 2-3 x weekly walks locked in and I would like to do some daily yoga and incorporate with that some daily meditation (so walks, yoga, meditation need some work to get into my routine). I will give your Adriene a looksy! Love the strong, healthy women workout! I’m not sure if I can fit that one into my week though but I will keep it in mind for sure. LOVE the look of your Pumpkin, brown rice and spinach salad – I’ve bookmarked it and will be making that to try for sure. It’s the kind of food I love! Have a wonderful week! šŸ™‚ xo

    • Reply Sue Loncaric February 5, 2019 at 13:37

      Thanks Min, I hope everyone can take away something positive by the end of the month. The Pumpkin, brown rice and spinach salad was a hit when I made it at Christmas time. Rachel also recently made it to take to a BBQ and everyone loved it. Your goals sound great so thanks for sharing with me. xx

  • Reply Natalie February 4, 2019 at 09:58

    Hi Sue – An exciting start for your Fit Fab Feb with lots of good tips in this post. My non-negotiables are my daily meditation, morning outdoor walk, work out in the gym 3x/ week, do yoga 2x/ week, and swim 1x/ week. Have a wonderful week!

    • Reply Sue Loncaric February 5, 2019 at 13:43

      Hi Natalie! You non negotiables sound great so thanks for sharing with me! x

  • Reply Leslie Susan Clingan February 4, 2019 at 12:42

    Hey sweet cousin,
    Non-negotiables for the week are getting my behind to the gym 4X, tracking my Weight Watcher points, doing my quiet time 5X a week. Two other goals are to write on Monday, iron and get started on cleaning and purging my bedroom a la Marie Kondo. Thanks for this opportunity.

  • Reply Sydney Shop Girl February 4, 2019 at 13:57

    So much inspiration, Sue! My goal for this month is to rest and be a bit more sensible with my running. I am still doing something everyday but focussing on different goals with each workout rather than making it all about the distance and the hills on every run. I’m finding it more fun to run this way for a bit.

    SSG xxx

    • Reply Sue Loncaric February 5, 2019 at 16:28

      Thanks SSG. Sounds like a good plan mixing things up a bit with your running. Once it stops being fun it is time to find something else. Have a great week! x

  • Reply Sammie @ The Annoyed Thyroid February 4, 2019 at 15:41

    Lots of inspiration here – I’m committing to my two fast days this week – I’m doing the 5:2 eating plan – and I totally fell off the wagon last week! I also want to get to the gym on non-fast days and go to bed earlier, preferably with a good book! I’m going overseas next week so I’m committing to sticking to my eating plan while I’m there and joining in the local Park Run every week šŸ™‚

    • Reply Sue Loncaric February 5, 2019 at 16:29

      Thanks Sammie, your goals for the week sound great and realistic. I’ve head of the 5:2 but haven’t tried it so I’ll be following your progress. We all fall off the wagon at times. The important thing is to get back on and you sound very motivated to me! Have a great week! xx

  • Reply Leanne | www.crestingthehill.com.au February 4, 2019 at 17:35

    You’re off to a great start Sue – and lots of good ideas for us to choose from. I’ll be sticking with my twice a day walks (when I get home from holidays) and trying to stay offline for large chunks of the weekend. I feel like the walking I’ve done over the last few days has given me a great headstart for the month!!

    • Reply Sue Loncaric February 5, 2019 at 16:31

      You certainly have had a great start to the month Leanne! I need to take time away offline and am trying for most of the weekend. Even though I’m doing this series, I don’t want it to become stressful or let it take over. That is one of my goals for sure. x

  • Reply Bella February 4, 2019 at 18:12

    So good to take those small steps to a healthier life! My aim is to do zumba at home three times a week šŸ™‚

    • Reply Sue Loncaric February 5, 2019 at 16:32

      My running friend does Zumba and I tried it when I went on a cruise last year. It is a fun way to keep fit and healthy. That is the key isn’t it? Finding some form of activity that is fun and not a chore. Great start to #FitFabFeb2019 for you! xx

  • Reply Joanne Tracey February 4, 2019 at 18:48

    It’s all very exciting… I’ll be missing my morning walk on Wednesday – have to catch the early train in to go to the office before I’m meeting up with…well, you, actually…which makes it all worth it! I do, however, have a plan for the week…which will all fall apart when I’m in Sydney next week and doing the early morning commuter thing ugh…that’s when I’ll revise this week’s plan and turn it into a next week’s plan.

    • Reply Sue Loncaric February 5, 2019 at 16:33

      Hi Jo, I’m excited that we will be supporting and encouraging each other. I’m looking forward to our lunch on Wednesday and you have to walk from the train to the restaurant and back so that will count towards a walk šŸ™‚

  • Reply Jennifer Jones February 4, 2019 at 20:14

    I’m so pleased February is here and #fitfabfeb19 is underway. Sue I have a blog post about it coming tomorrow. Your salad looks great. Will definitely be giving it a try. Great advice in this post. Looking forward to more in Feb

    • Reply Sue Loncaric February 5, 2019 at 16:33

      Hi Jen, I made the salad over Christmas and it was such a hit! I look forward to reading your post tomorrow and reading your progress. Have a great week! xx

  • Reply Janet Mary Cobb February 5, 2019 at 04:18

    Love these suggestions Sue! You’ve inspired me to pick the weights up every day this week. I tend to be hit-or-miss on my strength training. I did carry a 25 lb bag of sidewalk salt home from the store a half-mile away – I hope that counts! But that said, this week my non-negotiable is an everyday workout with weights. Thank you!

    • Reply Sue Loncaric February 5, 2019 at 16:36

      You have made my day Janet. I love it when I’ve inspired someone. That bag of salt was a workout! Great news that you have set your non-negotiable and look forward to hearing about your progress. Have a great week! xx

  • Reply Donna February 5, 2019 at 08:55

    Hi, Sue – Thank you once again for another inspiring series. My (non-negotiable) goals for February are to 1) Attend a fitness class or gym session daily. 2) Cook a new-to-me vegetarian dish for every dinner that I cook. I began with my goals on January 22 so that I could have a running start, and make any necessary revisions before February 1. Thankfully, no alterations were needed. So far, I have hit 100% on each goal. Please keep your inspirational posts coming. They are very helpful!

    • Reply Sue Loncaric February 5, 2019 at 16:36

      I love all of your goals Donna and you have made a great start. I need to find more vegetarian recipes so if you find some good ones, please share šŸ™‚ Have a great week! xx

  • Reply Terri Webster Schrandt February 5, 2019 at 09:15

    This is a great start to your #FitFabFebruary2019! Although I do some kind of purposeful physical activity daily, I have a schedule that includes working out at the gym on Thursdays with another friend, walking on Wednesday mornings with a different friend (who is kind enough to walk one of my dogs, yoga on Friday mornings. When warmer weather comes, I can start bicycling again then on to SUP ing! I’m also more mindful about strength-training and trying to do 30 pushups a day…harder than you think! AND, I am back to writing my book again! I’m sharing a blog post this Friday with a link to your website, Sue! I’ve been following along on Facebook, too!

    • Reply Sue Loncaric February 5, 2019 at 16:38

      You sound like you have a great workout program Terri and thank you for sharing my link. I love the variety you have each day for your physical activity so there is no chance of getting bored. Great news about the book and look forward to reading it. Have a fabulous week. xx

  • Reply Christine February 5, 2019 at 11:36

    Another fantastic and inspiring post Sue! My non negotiable are : daily prayer and meditation/ bible study first thing each day, 1 Pilates class each week plus daily moving and drink more water.
    Looking forward to Fit Fab Feb and I will check out Petas videos . Xx

    • Reply Sue Loncaric February 5, 2019 at 16:39

      What a calm way to start the day, Christine and you have covered some good non negotiables there. I’m looking forward to catching up with you and resuming our sessions. Talk soon xx

  • Reply Nancy Dobbins February 5, 2019 at 23:22

    Hi Sue,
    These are great suggestions…my non negotiables are a good walk everyday along with at least a 1/2 hour of reading to relax and unwind. After my trip I need to get back on our WFPB diet more fully – it’s much easier when you are in control of your own meals. I am also trying to do a few minutes of meditation using the CALM app regularly. This is hard for me as it is difficult for me to sit still for it!

    • Reply Sue Loncaric February 7, 2019 at 11:50

      Great start to #FitFabFeb2019 for you Nancy and a good mix of non-negotiables. I did Mindful in May last year which was supposed to be about meditation but they also had so many educational videos that it become brain overload for me. I’m finding my daily yoga helps and as someone who can’t sit still for 5 minutes I am improving. What is the WFPB diet? May be I should just pop over and find out if it is on your website. Have a great week and lovely to have you join in #FitFabFeb2019. xx

  • Reply Denyse Whelan February 6, 2019 at 18:49

    You have inspired many here Sue, Well-done. My year is starting out to be LESS busy. I found I became tired from the giving back to organisations and to people after my cancer diagnosis. This year, so far, is more about listening to my gut and heart. I am also learning (and loving learning as I do) about MINDFUL and MINDLESS eating. Where have those ideas been all my life!!

    Thank you for linking up for #lifethisweek. Next week’s optional prompt for 6/51 is My Worst Purchase. Denyse.

    • Reply Sue Loncaric February 7, 2019 at 12:27

      Hi Denyse, giving back can really be exhausting sometimes and if you are a giver it is hard not to feel guilty if you decide to cut back. Good for you listening to what your heart and gut are telling you. We really know best don’t we, even though we don’t always listen to our own advice šŸ™‚ x

  • Reply Christie Hawkes February 7, 2019 at 11:39

    Thanks Sue for helping me remember to review my non-negotiables for the week. Mine include daily meditation, one yoga session, a minimum of four moderate-intensity workouts, and time with my Mom. That pumpkin salad recipe looks divine! I need to try that.

    • Reply Christie Hawkes February 7, 2019 at 11:41

      Also, I meant to say thank you for the shout out regarding the Orangetheory Transformation Challenge!


    • Reply Sue Loncaric February 7, 2019 at 11:45

      Hi Christie, you have some great non negotiables and I like that you have included the time with you Mum which is so important. The pumpkin salad proved to be very popular over the Christmas break with my family and friends. xx

  • Reply Trish February 12, 2019 at 12:30

    I’m doing 5km walk daily (sometimes with a run) – hard with heat and some days I resort to dreadmill.
    Dragon boat paddling 2-3 times per week (this is easy because I love it)
    Eating more vegetables and salad.
    Restarting 5:2 again.
    I loved doing yoga with Adriene – I’m going to try to get back into it.

    • Reply Sue Loncaric February 14, 2019 at 08:59

      Hi Trish love your ‘dreadmill’ comment. I prefer running or walking outdoors. Dragon boat paddling would be a great work out and we have a Dragon Boat race in Brisbane each year. I love yoga with Adriene she is so lovely and makes the practice so enjoyable I really look forward to seeing her each day. Is that a girl crush? LOL:) xx

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