Hey there reader!
I don't know where the time goes, but here we are at the beginning of November. Well, that means (at least for me) it's time to put together some goals for the month.
Before I do that, let's chat about the last few months and where I'm at with goals in general.
I think I can sum up August, September, and October with this phrase…
I did good, but I know I can do better.
I drank smoothies - but not as much as I should.
I exercised - but I need to push myself a little more.
I prepped meals every week - but I need to track better.
Of course, I'm human and don't want to be too hard on myself because we all go through different seasons of life.
But yesterday was the "no candy" Halloween challenge, and for the 8th year in a row, I didn't eat any candy on Halloween.
I know this is such a small thing, but for some reason, it always gets me back into a healthy mindset.
It also helps me jumpstart (or get back on track) with some habits that may have been on the back burner over the last couple of months.
If you didn't do the Halloween challenge but need a little push in the right direction, try doing another small challenge. Maybe give up your night-time snack or sugary coffee creamer for a day or so. I find these little challenges help us become more intentional with our actions.
Okay, let's talk about my goals for this month.
My #1 goal is to get back on track with exercising (specifically toning) 5 times a week in November. As I said, I've been exercising but haven't been pushing myself - this needs to be a priority. I feel so much better (mentally and physically) when toning is a regular part of my exercise routine.
Dare I even say this next goal. Ugh! I've gone back to drinking way too much coffee creamer so this month is to significantly reduce it. If you've been getting my emails for a while, this isn't the first time you're reading this.
It's not that coffee creamer will make or break my weight loss goals, but it could. One tablespoon of the french vanilla coffee creamer has 5 grams of sugar. I use about three tablespoons per cup of coffee and sometimes have more than one cup of coffee a day. That's a lot of refined sugar. Not to mention coffee creamer is like the most unclean food out there. Anyway, my goal is to go back to drinking coffee with a couple of tablespoons of organic heavy cream and a little coconut sugar.
My last goal is to drink a smoothie every day in November. I feel amazing when I drink smoothies, so I need to make this a priority.
Those are my goals for the month. Share your goals in the OYS Facebook Group Use hashtag #novembergoals so we can support each other.
Here's my meal plan, exercise schedule, and habits I'm working on this week.
Weekly Meal Plan
Breakfast
Meal prep tips
- I purchased bulk smoothie ingredients this weekend. I didn't have time to make smoothie kits, but I did freeze the spinach, so I didn't need to worry about spoiling.
Lunch
Leftover chicken soup from dinner this week
Meal prep tips
- I made the bacon this weekend and stored it in the fridge to use in wraps this week.
- I'm making chicken soup tomorrow night.
Snacks
Peanut butter chocolate energy balls
Meal prep tips
- I'll make both snacks today. I make a double batch of granola, and that lasts us about two weeks.
Dinner
Baked Ziti
Leftovers
Meal prep tips
- I made baked ziti yesterday, and we will warm up during the week.
- Turkey chili was made weeks ago and is frozen. I'll heat that the night we eat it.
- I'll make chicken soup tomorrow and also the chicken meatballs. We will warm up the meatballs later in the week for dinner.
Thrive Market is my favorite online grocery store for natural, organic, and gluten-free ingredients. Their prices are comparable or cheaper than what you'll find at Whole Foods and other grocery stores. If you're already a subscriber, you can check out my pantry shopping list to get ideas for stocking your pantry. If you want to give Thrive Market a try, then here's 25% off your first order as a new subscriber.
Exercise Schedule
My goal this week is to exercise 5 times.
Here's the exercise routine I'll follow:
- Monday - Cardio and entire toning routine (arms, legs, and core).
- Tuesday – Cardio, arms, and core.
- Wednesday – Cardio, legs, and core.
- Thursday - Cardio, arms, and core.
- Friday –Cardio, legs, and core.
- Saturday or Sunday - Possible a power walk outside.
I do 45 minutes on the treadmill for cardio, a combination of running and power-walking at inclines.
I do toning moves like bicep curls, tricep extensions, squats, lounges, and exercise moves like that for toning. I use 5 – 8lb weights.
I follow the exercise routines that I put together for the OYS eBook Bundle.
Habits
More habits I'll focus on this week.
I already talked about the habits I want to focus on in November. Here are some more specific ones I'll focus on this week.
Get up early. This week, my alarm is set for 4:30 am. The goal is to wake up, have some coffee, do a couple of work hours, and then exercise around 7:30 am. This is the routine I had back in June, and I felt super productive, so my goal is to get back into that habit.
Focus on hydration. In addition to drinking a daily smoothie, I want to drink 64 ounces of water every day.
Add food into My Fitness Pal. There's no better way to stay mindful with food.
No eating past 6:00 pm. I got back into this habit in October and planned to keep it going in November.
Okay, that's my weekly meal plan, exercise routine, and habits to focus on.
I want these to be helpful, so please let me know if I can expand or add anything else.
Have a great week!
Talk to you soon.
Tammy
Organize Yourself Skinny
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