seven healthy habits.

by Janetha on December 6, 2010

in meals,moves

hey, friends!

hope your mondays went off without a hitch. mine was pretty mellow, especially for a monday.

it was also pretty boring and repetitive in the meals department (as mondays can usually be) so i won’t bore you with every last detail. all i need to say is eggbeaters, oatmeal, fruit, big huge salad with cottage cheese & garbanzos (salad #5 of my salad challenge! 15 to go), protein bar, a couple cups of coffee and tons of water. there, that was my day.

my day also included finding a super cute tree skirt, a couple festive christmas dog collars, vanilla bean paste and a winter welcome front door hanger. aaaaand a few unmentionable christmas gifts for the mister.

i will share my workout with you because it was a good one. i love lower body workout day, it is my VERY favorite!


body for life style lower body sesh.

instead of doing abs as a separate set, i superset each leg exercise with an ab exercise—this kept my heart rate up and got the job done faster.

*5 minute treadmill sprint warmup






bulgarian split squat 15# 12 each leg 30 ball crunches
bulgarian split squat 20# 10 each leg 30 oblique crunches on ball (15 each side)
bulgarian split squat 25# 8 each leg 30 bicycle crunches
bulgarian split squat 30# 6 each leg 30 floor crunches
bulgarian split squat 20# 12 each leg none
jump squats body weight 12 NA






single leg deadlift 15# 12 each leg 30 ball crunches
single leg deadlift 20# 10 each leg 30 oblique crunches on ball (15 each side)
single leg deadlift 25# 8 each leg 30 bicycle crunches
single leg deadlift 30# 6 each leg 30 floor crunches
single leg deadlift 20# 12 each leg none
stability ball ham curl body weight 12 NA






lying calf raise
(on leg press)
140# 12 30 ball crunches
lying calf raise 160# 10 30 oblique crunches on ball (15 each side)
lying calf raise 180# 8 30 bicycle crunches
lying calf raise 200# 6 30 floor crunches
lying calf raise 140# 12 none
standing calf raise body weight 24 NA

this took just over 30 minutes. pretty speedy!


dinner tonight was great, i couldn’t let it go unblogged.


i purchased a pre-marinated/seasoned turkey breast from costco yesterday (i roamed every aisle of costco yesterday! it was glorious. i spent 90 minutes there) and roasted it at 350 degrees for about an hour and a half. i topped the turkey with some trader joe’s orange cranberry relish that i brought back from california.


i also roasted some diced & seasoned sweet potatoes.. which i also bought at costco. love that place.


for a little color, i steamed some veggies as a side dish.


such a simple, non-labor-intensive dinner!


let’s talk about habits.

it is easy to think about the bad habits we possess.  focusing on what we need to stop is definitely useful in breaking bad habits, but it is also important to remember the good and healthy habits we keep. remembering the things we are doing right is a great way to motivate those healthy habits to continue as well as help us pick up even more healthy habits as days go by.

healthy habits don’t have to be all about diet and exercise. it is important to develop healthy habits in all aspects of life.

i have compiled a list of seven healthy habits i keep in various aspects of my life. why seven? well.. why not?

healthy habit #1: i never skip breakfast and always make sure it includes some protein.

if there is one thing i learned from doing body for life (okay there is not only ONE thing i learned, but this is one OF them) it is to never miss breakfast. i used to never eat breakfast in high school and my early twenties.

now that i eat it regularly, i don’t know how i ever lived without it. incorporating protein into my breakfast definitely makes a difference in keeping me full longer! i read that it has something to do with your body taking longer and working harder to digest protein than carbs and that is why it keeps you full longer. don’t quote me on that.

some of my favorite protein packed breakfasts..

green protein smoothie (using 1 scoop of 100% whey protein) 


eggs! egg whites, eggbeaters or whole eggs. by themselves, in a sandwich, all wrapped up. scrambled, over easy hard boiled. i love them any way they come.


my very favorite way: protein oatmeal!


okay, the one time i DO skip breakfast is if i sleep through it.. but then that just means i eat my breakfast at lunchtime ;)

healthy habit #2: i floss regularly.


brushing your teeth is important.. but flossing is JUST as important. i used to be horrible at flossing.. as in, maybe once a month. now i floss twice a day (sometimes more) and my teeth couldn’t feel better.


i worked hard at getting a nice smile and teeth. five years of braces! i want to take care of them! love my pearly whites.

i keep floss in my purse, my car, my office and my bathroom. you never know when there will be a little extra flossin’ time.

healthy habit #3: i stay hydrated.


it’s not news that i drink a gallon of water a day. i do this not only because it is good for me, but because it keeps my UTIs away. i don’t talk about it often, but i get chronic UTIs and have since i was a little kid.. like, 3 or 4 years old. if i don’t drink enough water, i will get them on average of 4 or 5 a MONTH. if you have ever had a UTI, you know how painful they are. try having 50 a year and see how you like it. they have done a bunch of tests on me and really don’t know my deal. even shoving a camera up my urethra didn’t solve it. (TMI?) but the one thing that always keeps them away is drinking a TON of water.

so i do.

every day.

healthy habit #4: i call my mom every day.


my mom is my best friend. it’s no secret that we have a great friendship, i talk about her a lot. but even if i wasn’t as close with her, i would still think calling her every day was important. i realize how blessed and lucky i am to have a great mom. i have lots of friends who don’t have the greatest relationships with their moms and that makes me sad.

fact of the matter is, your mom gave birth to you. even if you have a lot of drama or bad history with your mom.. she still is your mom. and not all of us are lucky enough to have our moms alive.

my mom’s mom passed away eight years before i was born. i am sad i never got to meet her, but i know what a great lady she was because my own mom talks about all the adventures she would have with her mom. she sounds like a great lady. just like momma b. i like to think that my relationship with my mom is like the one she had with her mom. and that is important to me.

having a healthy, happy relationship with my mom is probably the most important habit i keep. i am grateful for every phone call we have, because i realize that one day (in, like, 50 years)—just like my mom with her mom–the phone calls won’t be able to happen.  so i make the most of every single second i have with momma b. there is nothing quite like our friendship.

great, now i am crying.

anyway, i really encourage you to call your mom if you have the capability. even if you aren’t friends. just call her.

healthy habit #5: i wear my seatbelt.


this was a hard habit to develop. i actually used to have the bad habit of NEVER wearing my seatbelt. marshall hated that and any time i didn’t buckle up, he wouldn’t shave. it was a little deal we had going on. hey—wait a tick! now that i buckle up all the time.. he should be shaving all the time! noted.

anyway, seat belts save lives. i used to not buckle up because i was lazy.. but really, it takes but a second and it is important! buckle up.

healthy habit #6: i exercise at least four times a week.


yeah. four times a week. realize i didn’t say seven. or six. or even five. i said four. i have no idea what the recommended weekly amount of exercise is, but i feel like 4 days out of 7 is pretty dang good. i used to be die hard and work out 6 days a week without fail, but things came up! life got real exciting and there is not ALWAYS time for exercising. plus, i am not trying to lose weight. so, i have decided, that as long as i exercise four days a week, i am in good shape. i go for at least 2 weight training days and 2 cardio days. sure, there are weeks that are 5 or 6 days of exercise, but if i don’t get that many workouts in, i don’t sweat it. literally Winking smile

healthy habit #7: i have a savings account that i add to regularly.


i have always been good with saving money. i am one of those weirdos who thinks it is fun to see how much i can save. yeah, i know. but even on the months that money is tight, i still try to put at least $25 into my savings account. but more when i can, of course. i started this habit at a young age and by the time i got married, i had a nice little chunk of change saved up. no, not enough to be marshall’s sugar momma Winking smile but enough that if something bad happened, i would be able to support us for a few months on my savings.

it is surprising to see how much can actually be saved. i will usually put as much as i possibly can into savings (after paying my bills) and then when i want to go shopping, i have to pull that money OUT of savings.. the mentality of doing that kicks in and spending money that is in savings is a little harder than spending money that is in checking. it is a mind game for me.

having a healthy outlook and relationship with finances is really important to me and this healthy habit has already helped my marriage! marshall has been getting excited by seeing how much of his paycheck he is actually capable of saving with a little motivation.


there you have it.. seven healthy habits i keep.

sure, we all have our bad habits. but don’t get down on yourself about those. just work on breaking the bad habits and increasing the good ones. focus on your healthy habits you already keep in order to motivate you to develop more healthy habits for a long, healthy and happy life.


1. is there a bad habit you are currently trying to break? you can do it!

2. what healthy habit(s) do you keep?

xo. janetha g.

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Heather @ Get Healthy With Heather December 7, 2010 at 2:55 pm

One healthy habit I go back and forth between keeping up with us flossing. Lately it’s only been once or twice a week, but I know my teeth love it and feel great when I do it every day.

Great 7 healthy habits. I like how they span across all your life, not just health and fitness.

With that, i’m going to go call my mom ;)

cbrady3 December 7, 2010 at 3:06 pm

I love this post! You reminded me of so many little things that I do that I don’t even think about.

I wear my seat belt, drink lots of water, exercise, usually talk to God at least once a day, eat breakfast, etc!!

Megan December 7, 2010 at 5:12 pm

I am trying my hardest to 1) get off caffeine and then 2) get off diet coke all together. So far, I’m down to 1 can of caffeinated DC/day and sometimes I skip days! So far so good.

I ALWAYS wear my seat belt and always have. I work in a level 1 trauma center and I have seen the damage done by a windshield and/or a steering wheel and/or dashboard and/or you get the idea.

BroccoliHut December 7, 2010 at 5:42 pm

My healthy habit: Aim to get as many different (natural) colors on your plate as possible at every meal!

Laura (starloz) December 7, 2010 at 6:02 pm

i’m good except flossing, it hurts, damn i need to do it. i feel bad now

Caroline December 7, 2010 at 9:04 pm

Flossing is one of my top healthy habits for sure! Even if I am feeling extra tired and lazy, I just think of getting a filling and being in the dentist chair.. eek!

Also – because I’m a science nerd, I wanted to let you know that you’re right, the reason protein keeps you full longer is because of the molecular structure that has to be broken down during digestion. Carbohydrates have a very simple structure that is easy for the body to process, but protein is a bit more complex. So everyone can go ahead and quote you :)

Jill {i run i eat} December 7, 2010 at 10:03 pm

I am so jealous of some of your healthy habits!

Some of mine: I don’t eat fast food – ever & I workout on a regular basis.

I’m trying to stop drinking carbonation – but I’ve been trying to do that for years. :-)

Lisa (RunningSmart) December 8, 2010 at 7:41 am

Hi, Janetha! :) I’ve been a reader of yours for some time, but have never commented! I just wanted to let you know that I really enjoyed this post and feel motivated to continue some of my own:

-no fast food (unless there’s nothing else available – airports, off the highway)
-work out 5-6 times a week
-clean my dishes right after cooking or eating a meal
-always eat breakfast (I never did this in high school – how did I ever live without it?!)

Barbara December 8, 2010 at 1:04 pm

I had to comment on this post- especially after I read Avery’s comment! I love your relationship with you mom! I WISH I had the same thing with my mom! Just like Avery, most of your posts and pictures about Momma B leave me in tears. I love my mom so much and just want to make her proud. I unfortunately look for validation from her, and it always ends up destroying me. I call as much as I can- usually just to say ‘I love you’, which generally leaves me in tears, because I so badly want to be able to have the close relationship. You are very lucky! Mamma B is so beautiful, and I really love reading posts about her! Maybe she can do a guest post on some top ways to be friends with your mom/daughter or maintain a relationship? That would be such a great post!

Deb (SmoothieGirlEatsToo) December 10, 2010 at 12:13 pm

I’m late to the party as usual. But i loved this post and tweeted about it. Loved: shoved a camera up your urethra, Marshall not shaving, flossing (which is really as if not MORE important than brushing), doing abs/legs together, only 4 days of exercise; Momma B; the photo of the green shake in front of the brick wall: reminds me of Heab’s calendar photo- heee!

I do/did (when mom was alive) all of your healthy habits except the water. I drink water, but not as much as I should. I feel like I live life trying to find bathrooms, so that’s a deterrent in the back of my mind. I used to be hard core and train 6+ days a week. Now it’s really more like 5ish? Sometimes 4. Sure I’m not a lean machine, but I’m healthy.

Other Healthy habits: eat a ton of veggies, use SPF regularly, get massages about once every month or two; Unhealthy habits: diet coke addiction, tendency to get stuck in a vortex of social media yet if I don’t I can’t get ‘caught up.’, not enough stretching.

GREAT GREAT GREAT post. Love you.

Susan December 13, 2010 at 5:59 pm

LOVE that you talk to your mom every day. I text my mom every day. Most of it is about what we’re eating or plan on eating ;) And I also love that you work out four times a week. I know SO may people who think they have to do 6-7 days. Even clients come to me thinking that’s what they need to do. 4 is ideal, 5 is awesome if you have the energy. But with the intensity of workouts we do, it just isn’t logical to do it 6+ days a week. We need to recover in between! Plus, it’s easier to maintain muscle mass once you have it than it is building it from scratch. If that makes sense. I’m going to stop rambling in this comment box now xoxo

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