Healthy in 2019: Week One
In my last post, I broke down the two basics of the healthy lifestyle I have been leading for the past year. Really, a healthy life has been a decade-long journey for me, but I feel like I have really found my sweet spot this past year. So in 2019, I am continuing with these good habits and documenting them for the next 8 weeks. My hope is that this will be a source of inspiration for those of you who are also seeking a healthier lifestyle, and a place where you can make yourself accountable and share your successes, no matter how small! This is my week in review.
Sunday: 2-mile walk with George and Micah
We laid low all weekend due to a sore throat, but it was a beautiful sunny day, George deserved a walk, and we thought some fresh air would do us good. We were right—it made us all feel better.
Monday: .75-mile walk with George and Fitness Carli’s Week One Upper Body Workout
This is the first day of the Fitness Carli 8-Week Workout Program. I wanted a resistance program that I could do easily at home with little equipment (read: a pair of dumbbells and a yoga mat) because I am refusing to join another gym. So far it’s exactly what I wanted. It’s mostly body weight resistance with some dumbbells worked in.
Tuesday: 3-mile run
My habit is to not workout on Tuesdays. It’s the longest day of the week for me because we always have meetings after school, and I am never feeling it. But I knew that the weather would turn later in the week and I wouldn’t have many opportunities to run. I was glad I did it. It felt so good to go outside with just some music and my thoughts—total “me” time.
Wednesday: .75 walk with George
I had dinner plans out that night, so I gave myself a break by taking George for a walk and calling it good.
Thursday: 3-mile run and Fitness Carli’s Week One Lower Body Workout
I came home from work and Micah completely surprised me: he cleaned out his office space and made the room into a gym for me, adding a new trio of dumbbells to my collection, some mirrors for the wall, and a pull-up bar in the doorframe. I had no idea he was doing this, and I was so touched. This space is absolutely perfect for the exercises I like to do: hardwood floors for stability, lots of open space to move around (or literally jump around as this week’s workout called for), bright lighting, and I get to love on Georgie when I take breaks, which isn’t going to happen at any other gym. :)
This is the quick Instagram photo I took of the area he set up for me that night, but I’ll take a better picture this week. He’s going to hang three of those mirrors side-by-side on the wall, and it’s going to be perfect!
Friday: No workout
I really wanted to move everyday this week, even if it meant just a walk with George, but it just wasn’t going to happen on this day. I worked all day (which, I do walk a lot at school, but for my purposes I’m not going to count that as a workout), had a networking meeting at 4:30, and then plans with friends at 6:00. Because of timing and traffic, I never made it home until the end of the night around 9:00.
There are going to be days like this sometimes when isolated time for exercise simply isn’t in the cards—and that’s okay. The point is to have the intention to move your body in some way each day when we typically do have the time, or can make the time, even if it’s just 30 minutes.
Saturday: .75 walk with George and Fitness Carli Week One Core Workout
This was by far the hardest workout of the week, not because it was the most strenuous, but because I was tired from the week. I was still sore from the run and lower body workout on Thursday, so my body felt kind of heavy the whole time I was doing the core workout. But I did it to the best of my ability on that day and felt proud for getting it done. It was also fun using my new workout space again.
I’m not going to bore you with what I ate each moment of each day—nobody cares. But I will give you some of my favorite healthy highlights. I will let you know what is from Fitness Carli’s meal plan and what is my own creation. This week, all the food items I am sharing are my own creation/idea.
Lunch Idea: Turkey Pepperoni Wrap
I pretty much eat this everyday: Flat Out bread (low in calories and full of protein), 12 slices of turkey pepperoni, a low-fat string cheese, and a large handful of spinach—roll it up and call it good! I like dipping it in yogurt ranch. I got the basic idea for the wrap from Fitness Carli’s meal plan, but it has kind of morphed into my own thing over the past year. Play around with the kind of lean protein, cheese, and dipping sauce that you like.
Not pictured, but I often have a brown rice cake with a light Laughing Cow cheese wedge (a much healthier alternative to chips).
I keep the ingredients at school and quickly make my wrap each day at my desk. Super easy and filling.
Snack Idea: Apple with Peanut Butter
This is my absolute favorite snack that is so easy: apple and peanut butter. When I’m at home I’m more dignified and will slice the apple and spoon out peanut butter onto a plate. At school, it’s just easier to take a bite of apple and then take a little bite of peanut butter—don’t judge me.
Seriously though, this snack will fill you up and give you so much energy. And if you have a Trader Joe’s where you live, look for Envy apples—they have the best flavor paired with peanut butter.
Dinner Idea: Chicken Sausage with Sweet Potato Wedges and Roasted Brussel Sprouts
This is such an easy dinner. I just slice chicken sausages lengthwise and then heat them on a non-stick pan until they are browned (I don’t use any oil or butter).
For the sweet potatoes: cut into wedges, toss in olive oil, salt, and cayenne pepper and then bake at 415 degrees for 20 minutes.
For the brussel sprouts: cut them in half, toss in olive oil, balsamic vinegar, garlic salt, salt, and pepper, and then bake at 420 degrees for 35-45 minutes (you want them to look almost burned so they are a little crispy).
We also had a half cup of brown rice with this. I like the frozen kind from Trader Joe’s because it’s easy and yummy.
Dinner Idea: Leftover Roasted Veggies on Brown Rice with Hummus and Feta Cheese
Exactly as described above. Throughout the week I always end up with some extra roasted veggies and brown rice in the fridge, so I will put it all in a bowl and add a little hummus and feta cheese on top—so good and easy!
By the way, I got this idea from Life With a Dash of Whimsy—I saw her do this with a pita bread instead of rice. Such a great idea!
So there you have it, my week in review. I would love to know if you found this helpful or at the very least interesting. Let me know in the comments if you would like to keep seeing these posts.
Also, while you’re at it, feel free to take a minute and brag on yourself! What was your small success this week, health related or not?
Happy Sunday, friends!