Menu

Goal Action Ideas for Nutrition Goals

We recognize that sometimes you know where you want to end up, but it's still hard to come up with the specific steps that will help to get you there! We're always looking for ways to encourage you on your PowerSheets journeys, so we've identified some broad categories of goals that are popular in the PowerSheets community and brainstormed a list of potential monthly, weekly, and daily goals to help you get the creative juices flowing. Today, we're back with a continuation of our goal guide series!

This is the natural companion to our first fitness goal guide: nutrition goals! I find that planning and checking off work-outs is often a bit more accessible than finding effective ways to improve my diet. In fact, meal planning may take a bit more forethought. But with these ideas and some of your own, we know you can make little by little progress on your nutrition goals!

Monthly Goals

  • Read one book on nutrition
  • Plan a dinner with a friend at a healthy restaurant
  • Purchase a recipe binder or box
  • Buy a few new kitchen appliances or tools to help you make healthy recipes
  • Clean out the refrigerator (especially sauces and dressings that live in the door!)
  • Devise a nutrition plan for what and how you want to eat
  • Try a meal delivery service (like Hello Fresh or Blue Apron)
  • Ask a friend to start eating healthier with you and to hold you accountable
  • Watch a health documentary
  • Compile list of healthy recipes
  • Make a bank of your favorite healthy recipes as a go-to meal-planning library
  • Download Plant Nanny to track water consumption
  • Clean out pantry and purge unhealthy or expired snacks
  • Invite friends over for supper at your place to ensure a healthy meal will be served and to practice your cooking skills
  • Eliminate caffeine

Weekly Goals

  • Meal plan for the week. Here are our best meal-planning tips!
  • Go grocery shopping for the full week ahead
  • Meal prep for the week ahead
  • Cook one plant-based dinner
  • Create containers of easy-to-grab washed and cut produce to snack on throughout the week

Daily Goals

  • Drink and record eight glasses of water
  • Start the day with a healthy breakfast
  • Make or reheat a homemade lunch and dinner
  • Make coffee before leaving for work
  • Eat slowly, away from your desk
  • Pack a snack so you aren't tempted by fast food or Starbucks trips

These are just a few suggestions of tangible goals you can add to your Tending List each month to make progress on your nutrition goals for the year! If you're enjoying this series, be sure to visit our Fitness and Faith goal guides.

We'd love to hear from you: what else would you add to this list?

Show Comments (18)

Goal Action Ideas for Fitness Goals

We've talked quite a bit in the past about how to get fit and how imperfection can help you get in the best shape of your life, and we firmly believe those posts are full of encouragement and practical advice for you. We also know that when it comes to setting goals that work for your lifestyle, everyone is different, and sometimes you need a little inspiration when it comes to filling out your monthly PowerSheets Tending List.

We're starting a new series where we're going to be sharing a collection of monthly, weekly, and daily goals that align with larger themes we see in our PowerSheets community. Our hope is that you use these guides as resources when you're looking to make progress on one of your goals and need some inspiration to fill out the lines of your Tending List. Remember, these are simply suggestions to help get your wheels turning, and we welcome any additional suggestions in the comments!

First up, fitness goals! Whether you're a triathlete or you hate running with every bone in your body (I certainly lean more towards one of those than the other), the list below will give you some ideas for your Tending List if you're looking to prioritize your health and fitness this year!

Monthly Goals

  • Download Couch to 5K
  • Find a personal trainer
  • Join a running club
  • Sign up for barre membership
  • Choose an exercise plan
  • Join the local YMCA
  • Buy a pair of running shoes
  • Purchase a Fitbit
  • Find an exercise buddy for accountability
  • Create a workout Spotify playlist

Weekly Goals

  • Exercise 3 times a week
  • Run 10 miles
  • Track weight and measurements

Daily Goals

  • Be active
  • Take the stairs
  • Park far away
  • Hit 10,000 steps
  • Go on a walk after dinner
  • Lay out workout clothes before bed

These are just a few suggestions of tangible goals you can add to your Tending List each month to make progress on your fitness goals for the year!

We'd love to hear from you: what else would you add to this list?

Show Comments (17)

Your Go-To Guide for Meal Planning

Let me set the scene: It's 5:30 pm, and you're leaving work. You're hungry, but you have no idea what's for dinner (or if you even have food at home at all!) I've been there. You think "A quick stop by Chipotle will give me dinner AND lunch for tomorrow. surely that makes more sense than going to the store and then cooking." I completely get it. But once you start adding up those Chipotle and Panera runs, your wallet thins out pretty quickly!

Meal planning and prepping often gets a bad wrap because it seems overwhelming, but I'm here to share my best tips and tricks for those of you who are looking to make progress on your nutrition goals this year. I'm calling this a go-to, grace-filled guide to meal planning. So what's the point of meal planning? It's two-fold, not only will planning and prepping your meals give you control over what you're putting in your body (goodbye weekly Chick-fil-a trips!), but it is also much more economical. I'm sharing my best tips below, but it isn't an exhaustive list. I'd love to hear from you in the comments.

how-to-meal-plan-and-prep
If you follow my #TendingListTuesday updates, you'll know that "Plan and Prep Meals" has been a weekly goal for months!

Set realistic expectations. It wouldn't feel fair to write this post without starting with this tip. One of my best pieces of advice is to set realistic expectations as you start meal planning and prepping. There are going to be times when you rock your week-you'll do all the organizing, prepping, cooking, and come in under budget to boot! But there will also be times you eat an entire pizza instead of saving some for lunch and you find yourself at Food Lion the next morning buying Spaghettio's for lunch...🙈  Give yourself grace, and remind yourself that you can and will make progress each week.

Invest in the right containers. I've found that having the right containers and tools is essential to meal planning and prepping. There is nothing worse than making a batch of quinoa, putting it into a Tupperware container, and then ransacking your kitchen looking for the lid. I used my recent move as an opportunity to throw out my old plastic containers and invest in some new glass containers. I'm able to easily divide leftovers into lunch or dinner portions for the upcoming weeks. I recommend starting with a set to see which sizes you use most frequently, then buying a few extras individually. My favorites are from Ikea (here, here, and here), but there plenty of other options out there, too! Budget tip: Black Friday/Cyber Monday deals are a great time to stock up!

Create a bank of easy, go-to meals. Pinterest and your favorite blogs are a great starting point, but I like the idea of crowd-sourcing, too! Use your social feeds to ask for your friends' favorite meals, and ACTUALLY RECORD THEM SOMEWHERE. Whether it's a cute recipe box or digitally on your Pinterest board or Google Drive, make sure these are all aggregated in one spot so that when it comes time to choose recipes you can be efficient. If you aren't a recipe follower (ahem, me!), then create a typical shopping list for the week, and bookmark it somewhere. This is my favorite shopping list template, and I use it week after week to avoid overbuying.

FullSizeR

Here's this week's meals for me. You'll see that it's pretty simple and there are a lot of leftovers. I didn't add breakfast since I'm eating the same thing-yogurt, homemade granola, and berries.

Know yourself, your family situation, and your lifestyle. I'm a notorious meal-repeater. I typically eat the same breakfast and lunch for two reasons. It saves me from decision fatigue, and it saves me money because I'm only cooking for one person. If I want to mix things up, I'll split a Hello Fresh delivery with my boyfriend for some variety. Depending on your family situation, your meals will likely look very different than mine, and that's okay! Budget Tip: Email me if you want to try Hello Fresh, and I'll share my referral code for $30 off your first Hello Fresh box.

Schedule a weekly meal planning session. Take 30 minutes one day per week to plan your meals and shopping list. I spend time Sunday afternoon planning my meals, and it's a breeze and prepares me to go grocery shopping. My typical agenda is below, and while it might seem long, it rarely takes more than 30 minutes:

  • Look at your calendar or planner and decide how many meals you need for the week. Consult with your spouse, a roommate, or children's calendars to make sure you on the same page. For example, some weeks I have my book club and won't need to plan for dinner. I typically write out my weekly meals in my Simplified Planner, and from there I can see any gaps. Tip: don't forget about snacks here! I plan for two snacks during each workday.
  • Check your freezer and pantry. Are you out of staples? Do you have food that is about to expire and you want to use? Figure those things out now so you can choose your meals accordingly.
  • See if there are any sales at your typical grocery stores. I do all of my shopping at Trader Joe's (there are no sales), but this can inform your meal planning for the week. Tip: You can easily view your local flyer for most stores online.
  • Plan out your meals. Using the recipe bank you created above and starting with breakfast (it's the easiest!), plan your meals and snacks for the week and write them down. Whether it's in your planner or on a notepad on your fridge or in your calendar app, make sure you can see what's on the menu.
  • Make your shopping list from the meals. Write down everything you need for the week, and be sure to stick to it. Tip: If you're prone to forget your list or aren't heading to the grocery store until later, go ahead and take a photo of it, too.

plan-prep-meals

Head to the grocery store. Grab a snack, your reusable shopping bags, and get to shopping! This isn't required, but I like to add a rough estimate of prices beside each item so I don't have sticker shock when I head to the register. When I get home, I immediately unpack my groceries and start chopping, prepping, or roasting things as necessary.

Incorporate these steps into your PowerSheets. If you're starting from scratch, add "Create a bank of recipes" to your monthly goals next month. Maybe you add "Meal plan and prep" to your weekly goals. Whatever it is, writing it down will help keep you accountable! Tip: Use the grocery cart sticker from our sticker book to add some color to your PowerSheets!

Whew! That was a long post, but I hope it was helpful. Now it's your turn; I'd love to hear from you! Leave a comment and share any tips or favorite recipes you have! I don't claim to be an expert in meal planning and prepping, and I'd love to learn from you!

Show Comments (22)

How Embracing Imperfection Can Help You Get in the Best Shape of Your Life

Earlier this week, we shared some practical tips for cultivating a healthy lifestyle, and today I'm thrilled to introduce a friend and PowerSheets user, Robin Long, to each of you!

Robin lives and works in sunny Santa Barbara, CA. She obtained her comprehensive Pilates certification through Body Arts and Science International and her barre certification through Balanced Body. She is passionate about creating programs that empower, strengthen, restore, and rejuvenate her clients from the inside out. As a mom of two little ones, she knows what it’s like to have very little time for yourself. The Balanced Life was created to help women feel healthy, balanced and strong through at-home Pilates workouts, wellness resources, and a supportive community of like-minded women around the world.

I hope you're as encouraged by Robin's words as I am! Be sure to scroll to the bottom for an invitation to join a free 21-day Pilates Challenge!

View More: http://thebollmans.pass.us/thebalancedlifejan2017

Have you ever felt like you needed to go to the gym to work off the big, indulgent dinner you had the night before?

Or, have you ever rewarded yourself with extra sweet treats after a hard workout?

I certainly have. And to be honest, I was trapped in this cycle for a long time. The cycle looked something like this:

  • Over-indulge in a cheeseburger, fries, and beer at a restaurant (eating to the point of being way too full)
  • Feel guilty, over-stuffed, and bad about myself for not having more self-control
  • Exercise as a way to make up for the “damage” I’d done
  • Feel proud, accomplished and exhausted from said workout!
  • Reward myself with a large, sugar-filled latte with extra whipped cream (I earned it!)
  • Feel bad for having such a big treat
  • Exercise to make up for it
  • You can guess what comes next…

Although I didn’t know it at the time, I was trapped in a terrible cycle.

Essentially, exercise had become a form of punishment and indulgent food had become a reward.

I was caught in a cycle that was so mainstream I didn’t even realize it was wrong.

There was a constant battle going on in my head about how I “should” exercise more or I “shouldn’t” have eaten certain foods.

There was no room for mistakes, no room for grace and no room for imperfection.

After years of feeling frustrated and discouraged, I decided enough was enough. Something had to change. I needed to break free. I realized that while there was certainly room for improvement in my diet and exercise routine, it was my MINDSET that needed to change.

My relationship with exercise needed a makeover, and my beliefs about what it meant to be a fit and healthy woman needed an overhaul.

So, I made changes.

And one of the most important things I learned, is the value of embracing imperfection and giving myself grace.

If you can relate to an unhealthy (or simply burdensome) relationship with exercise, I encourage you to explore what it might look like to allow more room for imperfection and grace.

While it might seem counter-intuitive, giving yourself permission to NOT be perfect, to go off-track and to fall behind can (and most likely will) lead to better results.

Because when you embrace imperfection, it’s easier to stay consistent for long periods of time. One bump in the road (skipped workout, extra piece of cake, etc.) will no longer throw you off track. You will look at your progress and see the ways the little by little is adding up instead of the areas where you aren't enough.

This one change has helped me get into the best shape of my life, but more importantly, my healthiest state of mind.

View More: http://thebollmans.pass.us/thebalancedlifejan2017

Here are 4 practical ways to embrace imperfection on your fitness journey:

Choose grace over guilt. This has become our unofficial motto in my online community. When you miss a workout, eat more than you need to, or forget to drink water-choose grace over guilt. Wallowing in guilt leads to shame and a cycle of negative self-talk. Sometimes we think that guilt will motivate us to change and while it might work in the short-term, it will NOT work for the long-term. Ditch the guilt, choose grace, and move forward.

Treat every day as a fresh start. Every morning is a fresh start. Don’t worry about what happened yesterday. Just wake up, drink a big glass of water and start another day with the intention to nourish and care for your body the best you possibly can.

Ditch the “all or nothing” mentality. Have you ever skipped a workout because you didn’t have time to complete the whole thing? Me too. Or perhaps you don’t really exercise because you don’t have time for hour-long classes + a daily commute to the gym? As a mom of 2 toddlers who runs a business from home, I get it. Letting go of the “all or nothing” mentality will help you stay consistent and get moving on a daily basis. My daily mantra? Something is always better than nothing.

Embrace short workouts. Everyone can find 10 minutes per day, right? If you don’t have time to spend hours in the gym or train for marathons, try short daily workouts. I teach women to do 10 minutes of Pilates per day and the results are incredible. Why? Because 10 minutes is realistic. And because it’s realistic you can actually stay consistent. And when you’re consistent, you see results.

View More: http://thebollmans.pass.us/thebalancedlifejan2017

Changing thought patterns and your relationship with exercise can take time. But one of the best things you can do is learn to embrace imperfection on your journey. Remember that fitness is a long-term pursuit that will ebb and flow. There will be ups, downs, trials and errors. Embracing imperfection will help you release guilt, accept grace and live in freedom.

21DaysofPilates_Final-Design_Instagram_02 (1)
Thank you so much for sharing, Robin! Need some workout inspiration? Robin will be hosting a free fitness challenge-21 Days of Pilates! Just 10 minutes per day, no equipment necessary, all levels welcome. The challenge will officially begin on March 6th but registration is now open! Sign up today (I already have!) and get your free Prep Kit!

What is one way you’re going to embrace imperfection when it comes to your fitness routine? Will you be joining Robin's 21-Day Pilate Challenge? We'd love to hear from you in the comments below!

Show Comments (22)

How to Get Fit

Out of all the posts I've written thus far for Cultivate What Matters, this is certainly the most unlikely one! Why? Because I am by no means the "most fit" person on our team or in my circle of friends. However, after celebrating our new Cultivate What Matters holiday, I hope that my little by little progress will offer you some encouragement to keep making little by little progress on your goals!

First, I should share a little bit of backstory with you. I've never been an athlete; I didn't play sports growing up, though I certainly enjoyed cheering my siblings and friends on at all their games and competitions. After being rejected from my middle school volleyball team (don't worry; I recovered!), I shifted my focus to various other extracurricular activities. When I moved to college, I spent a lot of time walking around campus, and I worked out at the gym occasionally, though it was never a big part of my routine.

Fast forward to 2015, and I unexpectedly broke my leg and went into surgery (let's just say I steer clear of trampolines now.) Since my surgery, I've found that my motivations for taking care of my body have shifted from losing weight or getting into shape to being a good steward of my body. All of that to say, while I'm by no means a fitness expert, I've learned a few things over the past two years that have helped me on this journey. One of my 2017 goals is to care for my body well, and I wanted to share what's been working for me! If one of your 2017 goals is to cultivate a healthy lifestyle, I hope this post encourages you to begin doing that, right where you are!
littlesnlaceevents

Photo by Marie L.

Figure out your why. Take a few moments to ask yourself these questions: Why do I want to spend time on this goal? Will this goal get me closer to where I want to be when I'm 80? You'll feel much more motivated to stick to your goals when they are connected to a purpose. For me, spending time on this goal makes me a better daughter, coworker, friend, and girlfriend because I'm taking care of myself and staying energized!

Find something you will enjoy. I've never been a runner, and while there are many days I wish I were, I've found that I'm much more likely to exercise when it's something I enjoy doing. For me, that's attending my local Pure Barre (shoutout to the most amazing Pure Barre staff in Durham!). If you're not familiar with Pure Barre, it's a high-intensity low-impact workout that focuses on isometric movements using a ballet barre. This was extremely helpful for me early on in my surgery recovery since there was no impact for my healing leg! If I had been forced into another form of exercise I didn't enjoy, it would have been much easier for me to skip my workouts.

Make it a priority. Treat your workouts like a business meeting or dinner with a friend, and schedule them! You wouldn't skip a work meeting or dinner with your best friend, so don't skip your workouts! When I sit down on Sundays to plan my meals for the week, I also look at my schedule and try to sign up for Pure Barre classes that fit into my plans. When it's written into your calendar my calendar, I've found that it's much easier to keep me accountable.

Find accountability. Similar to scheduling your workouts, it's important to hold yourself accountable to making them happen. Luckily for me, Pure Barre has built-in accountability with a penalty for missing classes. This means that if I've signed up for a class and don't want to go, I'm still obligated to go so I don't have to pay a fee. Let me say, I've gone into many classes wishing I could just go home and sit on my couch, but I have never left one of those class thinking, "I wish I hadn't done that!" If your exercise routine doesn't have built-in accountability, find a friend to cheer you on in this goal. Whether you find someone to meet you at the gym at the same time or ask your roommate or significant other to hold you accountable, find ways to incorporate accountability into your fitness goals for the year!

Think outside of the box! Cultivating a healthy lifestyle is more than just exercising and eating right! Seemingly small but intentional decisions add up over time. Take the stairs when possible. Schedule walks with your friends instead of drinks or dinner. Park farther away from store entrances to get extra steps in. Take a few laps around Target the next time you're there to pick up items on your shopping-just don't let it add unnecessary items to your cart (guilty!) Lara's recent blog has great ideas for those that are looking for ways to incorporate fitness into your everyday life!

Lara-Casey-Blog-Running-Weight-training-with-kids1

One of my favorite photos of thinking outside the box for getting fit by Lara :)

Celebrate your progress. Like any goal you set in your PowerSheets, we recommend finding ways to celebrate the little by little progress you've made! Don't approach your fitness with an all-or-nothing mentality; choosing to celebrate your victories along the way will help you feel even more encouraged to keep up your hard work!

I'm excited that our friend and fellow PowerSheets user Robin Long of The Balanced Life will be sharing with us this Thursday about how embracing imperfection can help you get in the best shape of your life and offering a free Pilates challenge coming this March! If you're looking for a way to start making progress on your fitness goals, Robin's free challenge will be the perfect place to start!

What are some ways you have incorporated more activity into your lifestyle? I'd love to hear any suggestions you have in the comments!

Show Comments (10)

Login

Sorry it seems that your password/login is incorrect.
Forgot Password?
Sorry it seems that this email doesn't exist.
An email was sent with your new password, to your associated email address.

Make Your Goals Happen!

no perfection required
  • Connect With Other Goal-Getters
  • Live Goal Coaching Webinars
  • Post Your Goals And Stay Accountable
  • Goal Coaching And Encouragement
  • All Free-Hooray!
Unfortunately this email is allready used by someone.
Please use another email.
You have registered succesfully. Check your email for more details.