Week 3: Get moving and start to journal

On to week 3! If  you’re reading this post first, check out the first 2 weeks first:

How’s it going so far? The goal of the first 2 weeks is to start to become aware of what you are taking in, and begin to see how food affects your body. You don’t have to be an expert yet. Getting to know your body and how foods react to it is a lifelong journey, the first two weeks is intended to get you off to a good start!

By now, I hope you are feeling good and considering getting in whole foods at all meals (think the stuff that’s in the perimeter of the grocery store – minus the bakery). Did you play around with your carb intake? See how you’re feeling? (Note: I’m not saying that everyone should be low carb by the way, I just think we could all stand to cut back a bit to find the sweet spot that is going to fuel our bodies best). As I write this, I’m eating overnight oats (for some perspective here).

So what to do in week 3? As you continue to get in great foods, you can stop tracking now and just become aware at each meal what you are eating. Could you add more veggies? Where is this food from? Do you actually enjoy the food you are eating? Continue the activities from week 2 this week and try some of the activities listed there that maybe you didn’t get around to trying in week 2.

This week, let’s get moving! (If you’re not already getting in some activity that makes you feel good).

I love working out. I work out every day, even if it’s just for 15 minutes. It makes me feel great and it fits into my life. I found a sweet spot (even while pregnant) that works for me. This week I want you thinking of what you like to do and get moving! I don’t want you to put pressure on yourself to sign up for a Crossfit class (unless that’s your jam, if it is, hats off to ya!). Just do something fun, maybe a little bit out of your comfort zone to get the blood pumping.

As a concrete example, I signed up for prenatal aquafit this week! I love the water, but it had been quite some time since I was in a pool. I was a bit nervous since it had been so long, but I signed up anyway and had an amazing first class. It was challenging, and got me moving! (The class is with the City of Ottawa, and is very decently priced. I think taking classes with the City is a great, economical first step into seeing whether or not you like something!)

If you have an injury, take this week to start to tackle it. Get out there and see some specialists so you can start your recovery. Take things at your pace.

If you’re into it, start a journal this week. Studies have shown that if you keep a journal of things you are grateful for that it boosts your mood, productivity and begins to shift to a better perspective on life. (You can Google it, there’s lots out there). In my view, this can help you feel better about yourself, which in turn can help you make better food choices in the long run.

For me, what I find is a great do-able start, is at the end of each day, think about (and write it down in a journal if you like) three things that you are grateful for that day. It doesn’t matter how big or small it is. Doing this before bed has helped me sleep better, and change my perspective of that day (and if it was a tough day, it helps me to not bring negative thoughts about it into the next day).

So there you have it! To recap for this week, I want you to:

  • Continue the activities of week 2
  • Stop tracking from week 1 (you can track again at different points in the year to see how you’re doing)
  • Get moving! Even if it’s for 15 minutes a day, get your body moving in small ways that will add up – or find a trainer or a class that makes you feel good (and maybe gets you out of your comfort zone
  • Try keeping a gratitude journal (or just think of three things you are grateful for each day). This has had a big impact on my life. I know it sounds like a cheesy thing to do, but it works!

Happy week 3! See you next week for the final week of this plan to kick start your nutritional lifestyle change for the year!

Author: Jackie

Jackie is a certified holistic nutritionist (with the Alive Academy out of Richmond, B.C.) in her spare time. Full-time she works in an office (like many of you!) and is always looking for ways to make her busy life happy and healthy. She is a mom to 2 lovely daughters, and a wife to a picky-eater husband who always keeps her on her toes when she is creating healthy recipes.

Leave a Reply

Your email address will not be published.