Daily goals

So, I'm a very goal oriented person.  I like check boxes, crossing off lists, making lists, and feeling like I've gotten stuff done during the day.  This can be both a really good trait and also slightly frustrating.

I like to have things that I do every day.  My daily checklist so to speak.  Ideally I would get them all done every day.  I don't always but it's good to have goals.

Physical

• I eat whole, unprocessed foods and I've been keto for about 4 years now.  
• I walk.  My current goal is 11,000 steps a day.  I exercise in the morning before work and walk at lunch and walk after work. I love this!
• Yoga.  I really strive to incorporate this every day.  The stretching and strengthening are so beneficial! This one's my favorite!
• Drink water.  This is always a work in progress for me.  But if I have a big yeti on my desk it helps! Or this!

Spiritual

• Read the Bible.  I've been falling down a little on this lately, but just reading a chapter a day or doing a short study is eternally important. There's so many apps and Bible plans out there.  But I use this the most. 

Emotional

• Self care.  We should do at least 3 things to take care of our selves each day.  Drinking coffee on the porch, watching the birds, going for a walk.  Things like this replenish my soul. 
• Text, call or check in on someone.  Just putting a short note in the mail, or sending a text to someone really builds friendships! 

So what are the things you try to do every day?  Do you have weekend goals?  What else should I add to my list?

We are how we move

I read a book a while back that really changed the way I think about things.  I read a LOT.  Usually a book a week or so.  But this book really affected me in a lot of ways.  It's called Move Your DNA by Katy Bowman. Her website is Here.

It's about how we move our bodies throughout the day.  Not just an hour of exercise. But about the big and small movements we make and over time how they affect our bodies.

I've really tried to incorporate a lot of it into my life.

As I age, I really don't want to be one of those people that just hurt all the time and constantly have doctor's appointments.  I want to enjoy my kids and grand kids well into my older years!  You read about older people all the time that complete a marathon or pick up weight lifting or something crazy.  So I know it can be done.  I'm not that old yet (at least in my mind) but it never hurts to start early with different habits.

So what have I changed since reading the book?  Well, I walk alot.  Along with that, I try to wear minimal footwear.  There's a lot of reading on why minimal footwear is better on our feet in the long run.  My daughter has been going barefoot for years now!  I'm not quite at the barefoot stage but I do like minimal shoes.  Our feet are our foundation and there's so many little bones and muscles in there!  If we are constantly wearing "support" on our feet, then they don't have a chance to move and strengthen and will affect us as we age.  Here's a great list of minimal footwear!

Another thing we do is play on the playground a lot.  When we are walking and find a playground, we stop and climb and swing and hang.  There's so much to do to move your bodies in different ways!  Plus it just makes you feel young at heart! 😊

When we are at home and just watching TV, I'll sit on the floor or lay on the floor.  I'll sit cross legged or on my knees, just mix it up in different ways.  Look at all the ways people sit around the world!

These are just a few things to change now that can really alter the trajectory of the rest of our lives!

Our bodies really do become how we move!

Climbing trees is my favorite!

                                                              And of course hooping!

My shoes!

So how are you moving today?  How is your body changing?  How are you affected? Comment below!

Steppin it up

I love my Fitbit.  I've been using it now for about 4 years-ever since I got a desk job and my life suddenly became very sedentary. 

I had read all the articles about sitting is the new smoking etc.  I went from raising 3 rambunctious  kids and being very active. I then switched to a retail job and was constantly on my feet.  But then I got an office job and whoa....  I got very very stationary. And so about 4 years ago, I decided to count my steps and see how much I really was moving.

I'm real goal oriented so I like the idea of "getting all my steps in" during the day.

But at first I just wanted to see how much I moved.  So I wore my Fitbit and went about my day as normal.

Turned out I was walking about 5000 steps a day.  So I set my first goal at 7000.  It was do-able and I didn't want to get too discouraged by not meeting my goal every day.  Then after several months of meeting this goal, I upped it by 1000. And as time went on, I gradually increased so that my goal now is 11,000.

Even in my office job, where I sit most of the day, I can reach this goal. It does take a little preparation though. 

So, how do I incorporate this movement during the day?  Well, here's just a few things: 

I walk during lunch. After I eat, I use the rest of my lunch hour for walking.  If it's nice, I walk outside. If it's hot, or rainy, I'll walk in the grocery store, or Walmart or Target.  Just up and down the aisles for at least 30 minutes.

I get up a lot during the day.  At least every hour, I'm up.  Any excuse to get up and move around.  I'll get up to take something to someone's desk.  I'll get up to walk down the hall.  I'll get up to go up and down the stairs.  Just any reason really.  I just don't sit at my desk for longer than an hour at a time.

I always go on a walk after work with hubby.  It's a great time to spend together time.  We love hiking trails or just walking to a restaurant or walking around the mall.  It's a great way to encourage each other and enjoy each other's company.

Even at home, if we are we are watching tv, I'll walk up and back and up and back the entire show.

If I'm on the phone, that's a great time to walk around and around.

I park a long way from the entrance of a store on purpose! 

My hula hooping is also a great way to work up some steps!!  Especially to a live concert! I get loads of steps then!

I also like to have little mini goals throughout the day.  1000 steps before work.  2500 before lunch.  5500 after lunch.  6500 before I leave from work.  Little goals to help me reach my daily 11,000 goal.

So it is possible, even with a desk bound job.

I'd love to raise my goal again.  I'll inch my way up so that I'm eventually at 15,000.  I unofficially have that as my weekend goal now!

A great book that really inspired me was this one by Katy Bowman. she talks about more than just exercising an hour a day but really focusing on the movements our bodies make throughout the day.  Check it out!

So what's stopping ya!  Let's get moving!