Weekly goal chart

Janine's weekly goal chart

1. 64 oz water
2. 210 min. exercise for the week
3. 10 min. stretching
4. no sugary or white flour foods
5. 1 glass of alcohol or less
6. 50 push ups or sit ups

I give myself 1 point for each item completed. And fill in the number of minutes of exercise in column 2.
Column 1. I drink 32 ounces of refreshing water before noon and 32 oz. after noon. That is how I keep track. The RDA recommends 9 cups of water for women and 12 cups for men per day. There is also water in our foods. Benefits of water: Water is also for regulating body temperature, distributing the water soluble vitamins B and C as well as minerals and nutrients throughout the body and it keeps us satiated. It provides fluid for lubrication of joints for their ease of movement. It als is the basic liquid solvent for all chemical reactions and therefore good for flushing out toxins. There are preservatives everywhere in our foods. Just look at the side of the Doritos package. Sometimes I am thirsty and I eat when drinking some delicious water would fill the bill. Add lemon for variety. Recognize the difference between thirst and hunger. Drink when you're thirsty, eat when you're hungry.

Column 2. 210 min. of exercise per week. So that adds up to 60 min every other day, 30 min. every day, 3 times a week 90 min. each. So if I go on a 3.5 hour hike on Sat. I'm done, See what is your optimal pattern. Count parking far from the Costco entrance, count using the stairs instead of the elevator at the hotel. Give yourself the gift of moving your body whenever you get the chance. Walking, Golf, Yoga, Weight Training, Swimming, Bicycling, Cardio Equip. at Fitness by Design or another gym, playing with children, walking the dog, frisbee. Hoola hooping, dancing, push ups, gardening, exercise is medicine!

Column 3. Stretching – It's so good. Take a minute every hour and stretch. By the end of the day, you'll have your 10 min. in. Pull away from what you are doing and take a stretch break. Enjoy the moment. At your desk, just point and flex your toes, stretch back over your chair. Be good to yourself and in the process you'll become more flexible. If you're on a walk, stop and stretch your hamstrings (backs of your legs) or calves.

Column 4. This can be the tough one. Few or no white flour or enriched flour products. Bread/tortillas/pita or crackers.  Whole wheat bread is ok,  Few or no desserts, brown rice instead of white. Most of the things in other other columns are going toward something. Toward exercise, toward more water. This one is going away from something. White flour. It's not 'BAD'. For me, it usually includes something to spread on it like a saturated fat. Or something in it like refined sugar. Again, these are not bad foods. There are no bad foods. Just things that work well in my system. Or items that are not in my best interest to keep my wonderful body running at optimal levels. I know the items to eliminate. Why should I choose a fat laden, sugary cheese danish when a cold, fresh strawberry with some yogurt would be so much better in the long run? We're talking long range goals here. Change of mind set over time. Healthy patterns that will pay off with consistency. Think of this one as going toward feeling great in the long run rather than a quick fix.

Column 5. Lately I have been limiting myself to 2 evenings a week when I have a glass of wine. I realized that I don't need it every night. Last week I had friends over and I didn't drink although they did. It was great to have tea. I was much more energized for the whole evening. But be reasonable. If a glass of wine is going to keep you away from a hot fudge sundae or 2 extra pieces of pizza, have the wine. Or if you're really stressed out and a glass of wine will help you relax and make better dinner choices, go for it.

Column 6. The 50 push ups or 50 situps helped me to lose weight when I was in a losing mode. Fill this column in with something that you want to do but you just haven't been able to do it. Something that would push you out of your comfort zone. That one thing that you have wanted to do because you know it would be good for you. At first I could only do 5 push ups at once. This week I tried it and I did 20, rested, 15, and then 15 more. I surprised myself.

Day
Fill in for your

personalized
weekly goal
chart!
Start today!
Set goals you can attain
For optimal health and well being!
Monday






Tuesday






Wednesday






Thursday






Friday






Total for the Week






Add up totals for the week and keep track for 3 months. See if you can increase your points each week.