#movementminute

[the-barefoot-pt]

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#movementminute !!! Get up and shake your groove thang. It doesn't take more than a minute to do something good for the body. Remember the bear crawl? Maybe, maybe not? Great for your core and hamstring mobility. Tips: start on your hands and knees, hands directly under the shoulders, knees under the hip joint, spread your fingers wide, spiral the eyes of the elbows forward (external rotation) and come up into the A-Frame shape - like your downward dog. Right hand, then left foot. Take small steps, and make sure the step with the hand is the same length as the step with the foot. Next, have fun with it! Great way to break up the day. . #movementismedicine #rootsmvmt #youraustinphysio #keepaustinrunning #austinrunners #latitudept #physicalfitness #atx #austin #movementculture #rewildyourself #jointmobility #spinehealth #preventativehealth #justplay (at Latitude PT) https://www.instagram.com/p/CO3UUxDFVUp/?igshid=o82tejcp2zk1

[girleatshealthier]

June 13, 2019

Today I ate 1745 calories that I counted. I had additional calories (+-400) for lunch at work. Couldn't count because I no nutritional value. Decided not to count, because this was a special thing attached to a lessonday.

Also had 90 movementminutes and 64 heartpoints. Enough excercise. Finished two reports for school, one to go.

Showered, but finding it hard to even move myself in the shower. It's a demotivating thing for me. I just don't know where to find energy for showering.

Weigh in day tomorrow! Also taking measurements for the first day! Contemplating making a picture, but I can't do this for me. I'll have to make a photo for someone else, so anyone want to see a pic of me?

[the-barefoot-pt]

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A post shared by Latitude Physiotherapy (@latitude.physio)

#movementminute !!! Chances are you've been sitting in the same position for far too long today. It only takes mere seconds to do something good for the body. Try this one. Your squat may look different, that's ok. Your twist may look different, that's ok. I did a demo at 2 different heights, it doesn't matter. Squat & twist! Do a few times to each side; add some pauses; wiggle around a little bit of you feel like it! Don't submit to the sedentary! No amount of intense exercise can make up for a full day of sitting on your 🍑 Remember that. . #movementismedicine #rootsmvmt #youraustinphysio #barefoottribe #keepaustinrunning #austinrunners #barefootwalking #runningrehab #runatx #latitudept #borntorun #minimalist #barefoot #physicalfitness #atx #austin #getpt1st #movementculture #rewildyourself #biohacking #jointmobility #spinehealth #preventativehealth #justplay (at Latitude PT) https://www.instagram.com/p/COvssGtl3GG/?igshid=vq5sx8h516vs

[girleatshealthier]

Went to the gym today. This was my face afterwards. I didn't enjoy it as much as last week, but I do want my movement a day. I did hope somebody would go on a walk with me, but nobody was able to. I also had my introduction at my internship and the people were so kind. I am really looking forward to the next half year. 

So this is also kind of my update. I haven´t done updates lately, because my goals are renewed last week. I´ll probably update at next week monday, concerning the last week. But I also wanted to do an update of my goals. I divided them in daily, weekly and monthly goals. 

My daily goals are to

Eat 1800 kCal, add 200 if movementminutes are above 120. 

Eat at least 100 g of fruit a day. 

Drink at least 500 ml of water. 

Go to bed early, for a good 8 hours of sleep

Never wake up after 8.30 a.m. 

Brush teeth

No screens an hour before bed

Minimum of 20 heartpoints and 120 movementminutes

My weekly goals are 

Weigh every week 

Set my study and internship goals for the next week

Work out twice

Evaluate shifts at internship every week

Ask feedback after every shift and do a reflection on this. 

Try one new recipe 

My monthly goal is to read one book about creating focus / concentration or other self improvement / self explorative books. 

So these are my new goals. I am gonna change them ever so often, because they become easy (I’ll add a goal, or make my goal “harder”) or if they are hard (I’ll make them easier ). I don’t know if I’ll update you about updated goals. Other goals aren’t even mentioned, because I always do them (like eating 250 g of vegetables a day) 

[girleatshealthier]

December 11, 2019

Did some Yoga this morning. Am going for dinner with a colleague, so lowered it to 1300. Added 200 because I had a lot of movementminutes today.

Did some yoga this morning, but also had the eveningshift. Ate a lot, within calories, but just wanted a lot of food. Next week I am going to try and eat more veggies and fruit cause they fill just as much as cookies or bread, but they contain lesser calories.

Loved yoga, but since I usually do the dayshift, I can't go again for a while.

[girleatshealthier]

Update Week #37

Well, this week didn’t go too well. I am writing this on a friday, but I know my goals just aren’t met and tomorrow won’t change it. I have decided to change my goals, because I realised some of them aren’t realistic or doable when I have to go to college full time (starting this monday). Don’t know how I’ll change them, so not really filling it in here!

Water

It went well one (1)! day. I like dietsoda way better so I just drink that. I do have to incorparate this, but instead of drinking a whole liter (34 oz.). My goal now is to drink 3 liter (102 oz.) in the 7 days of the week. I hope that will be a better doable goal. 

90 movement minutes & 20 heart points

Monday; 109, Tuesday; 141, Wednesday; 121, Thursday; 138; Friday 136 

These numbers bring a weekly average of 129 movementminutes a day. This is well above my goal and I am very happy with it. Some days I really had to think of stuff to do to get my movementminutes up! But do-able and I should definitely keep this goal. It’s also 13 minutes a day more than my last weekly average. 

Monday; 41, Tuesday; 90, Wednesday; 91, Thursday; 115, Friday; 139

These numbers are crazy high! I guess it’s a good thing, but as I said last time, I had hoped to bring them down. However, I do get the high numbers. I worked out and did some heavy cycling, which can really updo my heartrate. It’s a daily average of 79. Which is an increase of 14 minutes a day since my last weekly average. If you’re looking, you’ll see I also had aprox. 14 minutes more of movement, so it can be explained. Also this goal is easily met. I’ll up the heartpoints if they keep being this high!

Calories

Stayed within limits. Should really focus on more fruit/water because, well, I was way less hungry last week. Not super, but not bad either.

[girleatshealthier]

June 12, 2019

Today I ate 1835 kCal. Which is 165 under my goal of 2000. I had a lot of excercise, so I gave myself a 200 kCal extra on my usual calorie goal.

I had 203 "movementminutes" and 153 "heartpoints" (Google Fit, don't know how they call it in english). This is well above my goal of 90 movementminutes and 15 heartpoints. I gave myself 200 extra kCal.

I went to the gym. I biked my way there and back. In the gym I biked 15 minutes, did some weights and rowed for 10 minutes. I also had to work for school (PR) which involved a lot of walking.

I am very pleased with myself today!