Weekly Challenge Update & Habits

24 Apr

Good morning to all my Goldleaf Challenge people! I hope you had fun with last week’s challenges and enjoy this week’s shake up on more “Choose-your-own adventure” style items.


– Walk or run 3 miles 3 times this week – 10 points

– Keep a detailed food journal – 10 points

– Write down one healthy habit you’d like to implement and one unhealthy habit you’d like to get rid of in your life. List 3 ways you will achieve both and read it each morning as a reminder. Some ideas for might include drinking 64 oz of water each day, not snacking after a certain time in the evening, cutting down on sweets or work candy (oh the infamous Goldleaf Candy bowl) or work dessert (oh the infamous Wednesday/Thursday staff meetings, complete with one if not two desserts), adding more work outs to your schedule (I’ve been focusing on getting more strength training in), getting more sleep, quitting smoking or drinking, etc. – 10 points

Extra Mile

– Perform 3 interval cardio work outs and 3 strength training work outs this week (see previous week’s challenge for interval and strength work outs) – 20 points

– Cut out carbs 2 days this week (for the science to back this up, go here) – 15 points

– Eat breakfast within an hour of waking up and stop eating at least 2 hours before you go to bed – 15 points

This week’s challenges are about establishing healthy patterns and habits that you can take with you after the challenge ends in June. While my schedule sometimes impedes my best efforts to be 99% healthy, I have accumulated some habits over the years that are such a part of my routine now that they’re basically non-negotiable:

1. Eat breakfast.

You’ve heard it a million times, “Breakfast is the most important meal of the day.” I NEVER skip breakfast. Also, breakfast is pretty much the only thing I can cook so why would I skip it when it tastes so good? I try to eat a decent sized breakfast, especially since I work out in the morning, that’s around 400 calories.

2. Sweat at least once a day.

It’s a pretty hectic day when I don’t manage to fit in a work out. But when I don’t, I try to at least fit in something that gets my heart rate up, whether it’s a quick walk or taking the stairs.

3. Eat green things, preferably without lard.

This is pretty self explanatory. I choose the healthy option, even if it means getting pretty specific with the waiter when I’m out to eat. I choose dishes with vegetables, over bread, pasta, or rice. I do like potatoes just for their skins though.

4. Don’t drink your calories

I always drink water with lemon, unsweetened ice tea, or some variation. You’ll never see me with a Coke or Mountain Dew, a macchiatto or other sugary drink from Starbucks. The one exception is a dry cappuccino, because I really adore coffee, more than I should.

What are your non-negotiables?


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