Healthy mom series - Printable goal chart with inspirational scripture

I'm on a quest to get healthier! Over the course of a 12 week period, which began September 10th, I am joining forces with 18 other bloggers to get fit and healthy. I'm so thankful to have some of you joining along with me - your encouragement and support is making a difference. Thank you! I hope the following printable will encourage you this week. Scripture, a place to write out your goals, and an exercise schedule: 

(printable pdf)

My report: 

Week 3 and I'm on the move. I did more walking last week than I managed this week - but I'm still getting more exercise than before - and for me that is what it's all about - making healthy changes in my life! 

Monday - beach walk 

Tuesday - evening walk 

Wednesday - stretching 

Thursday - off 

Friday - swimming and pool exercises 

Saturday - off 

Sunday - arms, stretching, calisthenics 

I'm eating less bread and sugary snacks. I'm eating more fruit and veggies. 

I'm still not drinking enough water - but this is my week! 

My goals and plan this next week: 

I have essential oils called Citrus Fresh from my friend Carrie @YoungLivingOilLady  which I plan to use daily. It will help me reach for fresh water, instead of coke zero (I know - it's bad) Cutting that out of my diet completely is one of my goals during this 12 week process.

Drink 4-5 big glasses water daily and green tea - working to replace that soda

Green drink 3-4 days 

Exercise 4-5 days 

I am using scripture to inspire progress and my little support group! 

Encouragement/Quick tip: 

Click the pdf printable verse above to print scripture for your fridge (or binder) 

I have included a place to chart your goals and a table to plan your workouts for the week! 

Remember WHY you want to be healthier. Personally, I want to feel better so that I can do and be more of who God wants me to be. I can serve Him and serve my family better, when I feel the best I am able. 

Write out your reason on your goal sheet with the inspirational scripture for the week & keep it handy.

I'm praying my way through this and praying for each of you who are joining me. Please let me know if you are participating - especially if we haven't touched base yet. 

This is week 3 and we are going through 12 - still time to jump on the healthy band wagon! 

Be sure to visit the other bloggers who are on the crusade to get healthy with us: 

linking with:

Thursday Quick Tip  Top Ten Tues   What Works Wed   Works-4-Me  HealthyMomSeries

Link up your healthy mom series post below if you'd like: 

10 ways to get more exercise - even when you don't "feel" like it!

1. Put one foot in front of the other - Simple - right? It's much more difficult when you are faced with chronic pain and struggling to get going. But, the bottom line is - if you don't at least get started - you will spiral downward. Little at a time - you must push yourself to GET MOVING! 

2. Set your mind - Decide what your overall goals will be. Pray over it and tell yourself you CAN do this. God wants us to be healthy. Place reminder cards or set an alarm on your phone to remind you. Be determined! 

3. Set small goals - After you've set your mind for the big picture - break down your plan into monthly, weekly, and daily goals to help you get there. Needing to loose 30 pounds can be daunting; but exercising 20 - 30 minutes each day is easier to wrap your head around. 

4. Bring in the reinforcements - I have struggled with this so much - I signed up for a group blogging event "Healthy Mom Series"   to surround myself with other blogger moms who are also trying to get healthier. Some of them also have chronic pain - others are just moms who want to be their best. I also started my own group on facebook of moms who have similar goals and want to do this 12 week challenge with me. I even have a couple of ladies in my area to meet with locally. Rally the troupes with people who will show you support and encouragement! 

5. A little bit can make a big difference - one of the things that has hindered me from getting started has been that I seem to think I have to set aside a big chunk of time or make a big deal out of my exercise time. This is simply not the case. Especially when getting going - even a quick walk or a short set of crunches counts for something. If we turn up the music and dance while cleaning the house - we are exercising! 3 ten minute bursts of time on the elliptical at various times during the day equal 30 minutes of great exercise. You can build up your stamina as you gain strength and get healthier! 

6. Use your passion - I'll admit I don't like "exercise" much, but I do love the outdoors. I love the beach, my shells, and photography. One of the ways I've been able to motivate myself is by heading off with the mindset that I'm off to take pictures on a walk at the beach. I just carry my phone with me and snap a few along the way. I carry a bag to pick up shells - but I don't let myself stop to pick them up until I first walk a certain distance - on my way back I can scoop up shells until my heart is content. How can you combine what you love into your exercise routine? 

7. No excuses - at any given time I can give you at least 10 reasons, off the top of my head, why it's not a good time for me to go get some exercise. Throw out the excuses or you'll be stuck! No excuses allowed - like Nike says (or did say many moons ago) "Just do it!" 

8. Work it in - if you can't get up extra early or stay up extra late to fit exercise into your day - find a way to work it in to your day. If you are stuck behind a desk - you are at least allowed breaks! If you are homeschooling your children - don't just watch them at the park or send them outside - make yoga a part of your homeschool - or walk the circle while kiddos play on the playground. When there is a will - there's a way! (see #5 about cranking up the music to dance while you clean house) 

9. Be creative - there are times when I just simply cannot take those first steps. My body just hurts too badly to get out for a walk. Sit on the heating pad and lift tiny arm weights! When I can't swim laps at the pool - I prop myself up against the side wall and do leg lifts. Your exercise doesn't have to look like everyone else's. Be careful - talk with your doctor - and find some ways to keep moving. 

10. Lean on Jesus - meditate on His Word and pray for His help. You do not walk alone! 

 ‘Do not fear, for I am with you; do not anxiously look about you, for I am your God. I will strengthen you, surely I will help you, surely I will uphold you with My righteous right hand.’Isaiah 41:10