Get Back on Track: The Plan

get verb, got or ( Archaic ) gat; got

verb (used with object)

1. to receive or come to have possession, use, or enjoyment of: to get a birthday present; to get a pension.

2. to cause to be in one’s possession or succeed in having available for one’s use or enjoyment; obtain; acquire: to get a good price after bargaining; to get oil by drilling; to get information.

3. to go after, take hold of, and bring (something) for one’s own or for another’s purposes; fetch: Would you get the milk from the refrigerator for me?

4. to cause or cause to become, to do, to move, etc., as specified; effect: to get one’s hair cut; to get a person drunk; to get a fire to burn; to get a dog out of a room.

5. to communicate or establish communication with over a distance; reach: You can always get me by telephone.

source

I like the word get.  It’s all about action, doing something, going somewhere, an outcome, a plan, etc.  Just from my name here ‘Get Healthy with Heather’ I think of action.  Get.  Not be healthy with heather, not lounge around healthy with heather, it’s get healthy with heather.  The action of making a conscious decision to eat better, move more and feel better about yourself as a whole. 

You could be happy as a clam with low energy and a bloated stomach.  That’s no fun and not a way to live.

Oh, and by you I mean me. Smile

This past week, although it’s been a busy and fun week, I’ve just felt… blah. 

There has been more coffee and beer and less water and smoothies.  More dessert, cracker and ’healthy’ granola bars and less greens and whole grains.

It seems that once I start increasing the non nutrient dense foods, I start decreasing the very nutrient dense foods.  Then the cycle continues and gets bigger and bigger leaving me feeling wiped out and reaching for extra caffeine or sugary ‘healthy’ bars to keep me going.  It’s a cycle I’m aiming to stop right here and now!

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Get Back on Track: The Goal

Here’s what I want to happen. 

  • feel energized
  • not rely on coffee (as much)
  • lose the stomach bloat (<—this is a big one!)
  • feel satisfied with my meals
  • have amazing energy for my workouts
  • sleep better

Not too much to ask right?

Get Back on Track: The Plan

With every goal there needs to be a plan, hopefully involving lists (cause I love lists).  Since I have 6 goals I need 6 mini plans for each all revolving around 1 big goal to get back on track.

Goal #1 – feel energized

This is a very generalized goal, but a great goal to have.  I love feeling energized, happy and excited.  All 3 go together, and all 3 shouldn’t rely on caffeine or sugars to happen.  I want to {naturally} feel energized. 

  • Eat more greens, including a green smoothie, at least 3 times a day.  Of course, include other non-green veggies more often throughout the day.
  • Meals – there will be 5-6 a day, which is normal, to ensure there are no times I feel ‘starving’ and reach for ‘healthy’ granola bars (if you can’t tell, I’m against those that say they are healthy… 20+ ingredients does not scream healthy to me). I say 5-6 meals, not 3 meals + snacks because each time I plan to eat will be balanced meal (carb, protein and fat) and they will be pretty similar in size.  I guess it’s like mini meals… they work for me.
  • Drink at least 100 ounces of water a day.  That’s as easy as 4 (27oz.) bottles of water from my Klean Kanteen a day.
  • Less coffee – see goal #2.

Goal # 2 –  not rely on coffee (as much)

Although caffeine gives you energy, it’s really like you’re borrowing it from the future.  Caffeine stimulates the adrenal glands causing them to produce adrenalin.  Adrenalin is great… if you’re running from a bear.  I’m not always running from a bear so I don’t need to feel like I’m ripped and ready to go all day long. 

  • First thing in the morning drink a {big} glass of water, preferably with some lemon juice in there.
  • Limit coffee to 1 {small} cup in the morning.
  • Drink tea through the day: black, green and herbal, and maybe even switch to tea in the mornings.  Or even Iced Orange Green Tea.

 

Goal #3 -  lose the stomach bloat

Stomach bloat is the worst.  It makes me feel so uncomfortable in my own skin, and that is just no bueno with me.

  • Drinking more water {with lemon} has already been covered, but that will be a big one. 
  • Focus on cleansing foods throughout the day – veggies, fruits and fiber filled whole grains.  Not so much store bought whole grain bread (unless it’s Dave’s Killer Bread!), but actual cooked grains (brown rice, quinoa, millet, wheat berries, barley, oats, etc.).  The real stuff.  They’ll keep things moving if ya know what I mean.  Winking smile
  • Limit dairy.  I seem to be doing okay with my 1 serving of yogurt a day, but in addition to that I’ve been eating more cheese.  Dairy definitely has an effect on my stomach so I’ll limit it to a few times a week in stead of daily. 
  • Less beer. Half a glass a few times a week will be okay, just not every night and not a full glass.  Drink extra water then too.

Goal #4 – feel satisfied with my meals

I’m not looking to do anything drastic here.  This isn’t a crash diet.  Nope, not one bit.  It’s a goal to feel great, eat well and have tons of energy.  That said, my meals need to leave me feeling full (but not weighed down), and also hold me over.  I need staying power here.

  • Balance meals with a carb (whole grain, fruit or starchy veg), protein (lean protein, meat or vegetarian variety) and healthy fat (avocado, nuts, seeds, fish, oils).
  • Need to meal plan and prep for the week so it’s easy to grab and go.

4 week meal planner

{more on meal planning}

Goal #5 – have amazing energy for my workouts

Exercise gives me energy.  It’s funny how it uses energy but gives you so much more back. 

  • Workout in the morning, even if it’s just the 9 minute mood boosting workout.
  • Eat a little something something before a workout (hand full of raisins, dates or banana + almond butter).
  • Fuel after the workout within 45 minutes.  Balanced of course!
  • Move as much throughout the day.  Walk on my breaks at work (I’m already great about doing this!), bike as much as I can (to the store + work) and pick up around the house (still doing good with my (at least) 10 minutes a day!).

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Goal #6 – sleep better

I mentioned it last week, but my sleep hasn’t been that great.  I think it’s the combination of not eating my best, the sudden rise in temperature outside and chocolate in the late evening.

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  • No sugars a few hours before bed.  Naturally sweetened treats like nutty whole grain carrot cake bread and almond, date and coconut energy balls will be perfect though.
  • Get ready and be in bed by 9pm, not starting to get ready, be in bed.  I get up early and am usually fighting to stay awake past then if we’re watching a show.  I just need to turn it off and get ready.  No excuses. 
  • No caffeine after noon.  Teas should be decaf and definitely no coffee in the afternoon.

That’s my plan of attack in a {wal}nut shell.  No little {pistachio} plans here, we’re going big. 

Do you have any tips for me that will help me get back on track?  Please share!

In other news, head on over to the original spent grain granola giveaway page to see if you’re one of the three winners.

AND, I’m a day behind in the sit up challenge, but still doing them!  This is what I did on Friday:

Week 2 – DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1:  21
SET 2:  24
SET 3:  18
SET 4:  18
SET 5:  max (at least 26)

I finish with so many more sit ups if my mom is with me.  Did 50 this time… still more than the max!

Today I’ll be getting to week 2, day 3 and also going to a free outdoor bootcamp this morning.  I’ll run there + back too.

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19 thoughts on “Get Back on Track: The Plan

  1. Good luck with your goals! That’s awesome to have them laid out like that so you can make sure you’re staying on track. I read somewhere that we don’t sleep as well when we’re looking at bright screens right beforehand, so try not to lay in bed watching TV, on your computer or checking your phone. Let your brain and eyes relax from doing that all day. Good luck!
    Jessica @ Sushi and Sit-Ups recently posted..Sunday morning triumph

  2. Great back on track plan! I have let a bit too much coffee creep back into my life. I’ll have to get back to one small cup a day again… Also love your reminder about drinking enough water. We have been traveling, and I just didn’t drink as much as usually. I can definitely feel the difference.
    Andrea@WellnessNotes recently posted..Back to Reality

  3. I am totally with you daaaaaahling. We pretty much share the same goals, except for me, instead of coffee its diet coke. I’ve cut my consumption by half and I plan to do even more next month.
    I love your tips :D
    *kisses* HH

  4. You sound JUST like me, as of lately! I know I’ve been PMSing, but I have felt so bloated lately, and moody, and I’m sure it has a lot to do with the fact that I’ve been drinking more (weddings and other parties) and I have been sort of sick of food…I’m in a food funk! My fruit and veggie intake has plummeted and I’m finding myself eating more ice cream. Fall needs to get here, fast!
    Good luck on your goals. I just chugged a big glass of water before taking another sip of my coffee. Great tip :)
    Gina (The Candid RD) recently posted..The Fruits of Our Labor; Day One of Butternut Squash Fest!

  5. these look like great plans lady! good luck with them and keep us posted on how it goes. i’ve definitely learned that adding an extra dose of fat and carbs to my lunches make me feel more satisfied and less likely to munch during the day!
    julie recently posted..how not to make ice cream

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