A Healthy Intention

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So – here is my schedule today:


5:30 AM – Wake up due to my crazily horrible sleeping habits of late

6:30 AM – Unglue my butt from the comfy guest bed at Tina’s

7:00 AM – Begin commute to Boston airport

9:45 AM – Flight home

12:30 PM – Arrive, drive directly to potential new office location with the Husband for clinic meeting

2:20 PM – Girls on the Run 

4:00 PM – Rush home and shower

5:10 PM – Film local news segment

7:30 PM – Hold webinar

9:00 PM – Face plant on the couch (anticipated)


Clearly, today does not offer much time for breathing, relaxing, exercising, and eating meals that are not consumed in a vehicle.  I like to be busy and everything I’m doing is important/necessary to me, but that doesn’t mean it doesn’t stress me out. 


So – I wanted to share a little thing I do every morning.   When I’m in bed, slowly waking up, I think about my day and try to set at least two healthy intentions.  I don’t mind making the effort to be healthy (mentally or physically) when busy because it makes me feel so much better overall. 


Sometimes, I set big healthy intentions – “Run 10 miles” or “Go grocery shopping and prepare a healthy dinner.”  Other days (like today), my intentions are much smaller, “Don’t give into the coffee cravings (because I’m trying to quit),”  “Do 10 push-ups,” or “Eat a fruit or veggie with every meal.”   It’s unrealistic to expect that I can exercise or cook homemade meals every single day.  My personal mantra is “Never set yourself up to fail.”  The simple active of SETTING a healthy intention makes me feel so much more focused and efficient.  And when I fulfill the intention – no matter how small – I feel accomplished

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And feeling accomplished – even when you’re running around like a crazy person – is so, so nice.  By setting a small healthy intention every day, I never feel like I’m ‘failing’ at my goals.  I just feel like a success.  And that, in turn, makes it easier to stay on track and truly not fall off the wagon.


So – what’s your healthy intention for the day?  Mine are to run 1.5 miles at Girls on the Run and breathe deeply when I feel overwhelmed.  Winking smile  Breathing deeply right now!



  • Amanda October 20, 2011, 9:22 am

    My healthy intention today is to run 2.5 miles…..and I’m working on getting my butt of the couch right now to actually get that done :))

  • kalli October 20, 2011, 9:22 am

    i have a super long busy day today too. i will work from 7 am until 9 pm tonight 🙁 anyway, my plan s pack all my healthy food for the day and breathe and smile like you. also i plan on wearing comfy shoes! i am looking forward to tomorrow when i will get a good run in at 5am. on a side note cailtin, i just bough OB books for our ASB students. i am hoping they will want to raise money to have you come out and speak to my high school. LOVE your message and i am spreading it slowly 🙂 have safe flights and drives today!

    • CaitlinHTP October 20, 2011, 1:51 pm

      Oh Kalli, thank you so much!

  • Ashley @ Good Taste Healthy Me October 20, 2011, 9:25 am

    My healthy intention is already done for the day! I woke up at 5 and hit a spin class this morning, then worked out for an additional 20 minutes. Booyah! But I suppose the remainder of the day will be to eat healthy foods. 🙂

  • Jess @ Just Call Me Janks October 20, 2011, 9:36 am

    I love this idea! My intentions are to fit a short workout in this afternoon (even if it’s just 10 minutes of abs)and to consume a healthy snack instead of the cookies/peanut butter M&Ms that are sitting in my snack drawer 🙂

  • Sarena (The Non Dairy Queen) October 20, 2011, 9:38 am

    I’m a huge fan of deep breaths for calming myself. I have really worked hard on this and it does work for me. I already did my cardio and strength training today, so anything else I do physical today is just icing on the cake! I hope you have a great day Caitlin!

    • CaitlinHTP October 20, 2011, 1:52 pm

      Way to go Sarena!

  • Shannon @ Mon Amour October 20, 2011, 9:38 am

    Love it! I have been trying to make healthy goals each morning also. It has been really helping

  • Lindsay @ biking before bed October 20, 2011, 9:39 am

    My healthy intention today is to avoid the Halloween candy bowl at work:)

  • penny October 20, 2011, 9:40 am

    What a timely post for me! Today’s healthy intention is to walk on the treadmill for an hour to try to get my labor started. So exercise and a natural way to induce. Its time for this kid to be born.

    • Heather @ Better With Veggies October 20, 2011, 9:53 am

      Wow – just noticed your healthy inspiration for the day. Good luck – hope your walk works!! 🙂

    • CaitlinHTP October 20, 2011, 1:52 pm

      Good luck Penny!

      • penny October 20, 2011, 7:42 pm

        Thanks! It seems to be working…fingers crossed.

  • Faith @ For the Health of It October 20, 2011, 9:48 am

    Your approach to small, daily goals seems so doable. Some people set big monthly goals, but mine change so frequently that it’s never made sense to me. I really like your idea to do it each morning – that way you can choose what’s most applicable and necessary for right where you are!

    Today’s healthy intention is to resist the midafternoon sugar cravings I’ve been noticing a lot lately. Daily oreos = not cool

  • Amanda @ JustAmandaJ October 20, 2011, 9:49 am

    Mine would have to be to not eat the entire tin of cupcakes I made last night, in an effort to do this I didn’t ice them 🙂

  • Heather @ Better With Veggies October 20, 2011, 9:51 am

    Love the phrasing of healthy intention, instead of just “goal” – it seems so positive and inspirational. 🙂 My healthy intention today is to run 5 miles after work.

  • Ashley O. @ The Vegetable Life October 20, 2011, 9:54 am

    This is such a good idea! My healthy intention today is to make sure I drink ALL my water!

  • Hilliary @ Happily Ever Healthy October 20, 2011, 10:00 am

    This is a great idea. My healthy intention for the day is to eat a fruit or veggie at every meal (I feel I have been lacking with that) and I want to get a short run in. Since getting back into running after a minor knee issue I have been trying harder to listen to my body and take it easy. I have been doing well and find I am coming back a bit stronger!

  • Krystina (Organically Me) October 20, 2011, 10:00 am

    Take the time to appreciate myself and those that I love.

  • Cat @Breakfast to Bed October 20, 2011, 10:01 am

    um, wow. holy cow. breathe lady!! I suggest a face plant in BED.

  • Katie October 20, 2011, 10:03 am

    I’ve got a crazy day too (although not quite that crazy). My goal is to eat a lot of veggies with each meal. No extra time to fit in exercise today, but I’m a dog walker, so at least I have a couple miles of power-walking already scheduled in.

  • Amy October 20, 2011, 10:04 am

    This is a great idea. I have a busy day too, so my healthy intention is to eat a balanced lunch with lots of veggies and to drink plenty of water – no matter how much it makes me have to pee!

  • Kristie October 20, 2011, 10:06 am

    I really like this idea… especially the idea that it’s not possible to tackle huge things every day. My healthy intention is to get to bed early tonight so I am well rested for tomorrow!

  • Amanda October 20, 2011, 10:08 am

    I think that’s such a great way to start the day, and I love that you adjust your intentions based on what’s realistic at the time.

    My healthy intentions for today are to make time for some cardio at the gym (planning on taking a body attack class!) and check out my nearby farmer’s market. The season is almost over, so I need to take advantage of the local produce while I can!

  • Sarah Dominique October 20, 2011, 10:10 am

    I love this! I love how realistic you are about balancing life Caitlin- it’s a very refreshing thing to see!

    My healthy intention for the day is to drink water and eat at least 5 servings of fruits and vegetables.

    • CaitlinHTP October 20, 2011, 1:52 pm

      Ooo I’m going to try to drink lots of water, too!

  • Sam @ owlmazing October 20, 2011, 10:18 am

    I love this. Everyday can’t be a 10-miler. Today my intention is just to go to the gym. I’m packing the bag and eating my fuel now so i think I’m on the right track!

  • Katie @ Peace Love and Oats October 20, 2011, 10:23 am

    I am taking your “breath deeply when I feel overwhelmed” one for today. Way behind on school work that I need to finish for class but CANNOT FOCUS, and going to a bar for trivia night, but realized I’m going to have to ask for serious changes to any of the items on the menu because of my recent discovery of possible food allergies… it’s stressing me out. My healthy intention is to hit the gym before class!

  • Gina @ Running to the Kitchen October 20, 2011, 10:24 am

    Mine is to get my workout in (4 miles) before needing to leave for a fancy dinner event tonight. After 2 days off, I need to fit it in! no excuses 🙂

  • Mel @ Mel a la Via Paradiso October 20, 2011, 10:26 am

    This idea is great! It’s funny, because I just looked into doing some devotional (i.e. spiritual) exercises last night and did one this morning! Sometimes at night I pray or review the highs and lows of my day, but I like the idea of starting your morning off like this.

    My intentions for the day are to eat a healthy snack (as opposed to the processed variety I’ve been snacking on at work) and to demonstrate more patience.

  • Michelle @ Turning Over a New Leaf October 20, 2011, 10:37 am

    My healthy intentions are: prepare and eat healthy meals (I home today. I have no excuse), and drink plenty of water. I’m in recovery for a stomach bug and a UTI, so I need the hydration! 🙂

    • CaitlinHTP October 20, 2011, 1:53 pm

      Sorry you haven’t been feeling well 🙁

  • Lee October 20, 2011, 10:50 am

    My healthy intention is to run 3 slow miles after work. It’s my last run before the half on Saturday.

  • Paige @ Running Around Normal October 20, 2011, 10:51 am

    Ok I just got stressed out reading that! Whenever I have a super super busy day with a packed schedule, I just try to enjoy myself right in the moment I’m in at the moment. I don’t look forward and say “I can’t wait until I’m home” but instead just smile and be happy right where I am and what I’m doing at that time.

  • Christine @ BookishlyB October 20, 2011, 10:57 am

    1. Interval workout + short hill walk

    2. Continue to battle my snacking issue between coming home from work and waiting for husband for dinner

  • Mary @ Bites and Bliss October 20, 2011, 10:59 am

    Well, mine WERE to wake up, run 6 miles, teach yoga, go to class, come home and buy a food processor (yay!!), and make peanut butter (yay!!)…but so far running and yoga haven’t gone as planned. Which I guess are the only actual healthy intentions?

  • briana October 20, 2011, 11:03 am

    1. strive to get lots of fruits and veggies in throughout the day, because i am going to a sporting event tonight, which i know will include beer and fried food

    2. focus on being in the moment, tackling one thing at a time…..and, as you said, breathe!

  • Sarah M October 20, 2011, 11:06 am

    I think the best thing I’ve gotten from reading your blog is to make the effort to make a healthy decision over a non healthy decision (phyisically, mentally…). It makes me feel better about myself on those days when I have no time to squeeze in a run, but I can eat a healthy snack or give me husband an extra hug and kiss in the morning, those things count just as much I think:). Oh and another thing, thanks for making me “feel like a runner”, even if I have to walk:) sometimes during my runs, I still feel like a rock star when I’m done!

    • CaitlinHTP October 20, 2011, 1:54 pm

      <3 you are awesome. I am so happy this is what you take away from HTP!

  • Khushboo October 20, 2011, 11:15 am

    I like this idea a lot! My healthy intention today was to not get overwhelmed at work. I had SO much on my to-do list and kept being told to do things non-stop and I was so close to blowing up, but luckily I managed to keep my cool!

  • Shelly @ Cake is a Food Group October 20, 2011, 11:16 am

    I like your point! My healthy goals for today are to eat balanced meals (instead of crap like yesterday) and run this afternoon. I can do it!

  • Alyssa @ Don't Look Down October 20, 2011, 11:20 am

    What a great idea! My healthy intentions today are to hit the gym after work to take the Piyo class I love and to prepare my things tonight for my travels tomorrow!

  • Erin October 20, 2011, 11:23 am

    I do the exact same thing!! Sometimes I do it at night as I’m falling asleep, too. I think it’s really helpful. Mine are to do my 7 mile training run and to prepare healthy meals for the days to come with what I have at home. I love your blog!!

  • CJ @ http://healthy-happy-whole.com October 20, 2011, 11:25 am

    i love this post!!! this reminds me of what I try to do! my action mantra as dawn jackson blatner discussed at HLS, PTG (proud of, thankful for, and goal for the day) if i start my day with these things I feel so much more ambitious, inspired and positive! thanks for giving me a new thing to incorporate!

  • TC October 20, 2011, 11:27 am

    I have to say…as someone who has given up all caffeine multiple times, if you have a “coffee craving,” get a decaf. It will help deal with the craving without injecting the caffeine into your body. It really helps in the process.

    • CaitlinHTP October 20, 2011, 1:54 pm

      Oh really??? Thanks! I appreciate this suggestion. I will try it!

    • AmandaonMaui October 20, 2011, 3:24 pm

      That’s what I’m doing this morning. Every now and then I get the urge to have a cup. While I’ve never been addicted to coffee, I do enjoy the ritual, smell, and taste. So, decaf is a good way for me to go.

  • Ashley October 20, 2011, 11:27 am

    What a great post! One healthy intention I will have today, is to not eat any more chocolate chips out of the bag…

  • Deva @ Deva by Definition October 20, 2011, 11:34 am

    My healthy intentions today were to get on my treadmill and run (done!) and to drink more water today and to leave my can of Diet Dew at HOME.

    I’m hoping that the second intention will work out. I like my afternoon can of soda.

  • Katie of Cabbage Ranch October 20, 2011, 11:50 am

    Holy cow that’s a crazy day! My intentions are to eat mindfully and get enough rest tonight. Just the basics for today. Tomorrow will be more ambitious!

  • Courtney @ The Petite AthlEAT October 20, 2011, 11:56 am

    Busy day! You can do it 🙂

  • Sarah October 20, 2011, 12:06 pm

    I love this! My healthy intention for the day is to go at my own pace (I’m 38 weeks pregnant), eat well (no junk food- I’m saving my treats for the weekend!), and go to prenatal yoga tonight.

    • CaitlinHTP October 20, 2011, 1:55 pm

      Congrats on your baby 🙂

  • Erin October 20, 2011, 12:09 pm

    My healthy intention today is to take a short nap when I get home! This week is my week to NURTURE myself and since I’ve been feeling so tired I plan on going home, propping up my feet/legs and taking a short 20 minute nap. This might seem easy to lots of you but I don’t like to nap LOL I like to be up and reading or watching a movie or doing something. But sometimes your body just wants a nap.

  • Moni'sMeals October 20, 2011, 12:10 pm

    wow, what a day! I can relate.

    Breathing, breathing, and taking 5 mins out to check in is all I need to try to do. So easy but also so easy to NOT do. 🙂

  • Brittany October 20, 2011, 12:17 pm

    This is such a good idea. I think I’m going to start doing that! Mine is to run in this beautiful weather 🙂

  • Yolie @ Practising Wellness October 20, 2011, 12:25 pm

    You will be awesome…you are so strong and an amazing and impassioned “career woman”, who is living her dream – it’s incredibly inspiring! I understand it must be totally stressful, and I love your idea of setting healthy intentions – that’s great to have fresh fruit and veg with every meal – I’m going to adopt it! 😛 Good luck with your day, Caitlin! Hope it goes well! <3 xyx

  • Annette @ EnjoyYourHealthyLife October 20, 2011, 12:36 pm

    beautifully put—just breathe 🙂 Have a GREAT day–I am sure you’ll rock it all!

  • Amber K October 20, 2011, 12:38 pm

    I intend to breathe slowly and calmly as I read my book and spend the entire morning at the DMV for a non-accident…ugh. But I am forcing myself to look at the positive. I just got four books at the library that I need to finish, what a perfect time to read.

    • AmandaonMaui October 20, 2011, 3:23 pm

      It’s certainly a good opportunity to sit down and read something you love. So often in our lives we don’t have the time, or take the time to treat ourselves to a good book.

  • chelsey @ clean eating chelsey October 20, 2011, 12:44 pm

    I like to set myself up for succedss as well – have a great day!

  • Amber @ Busy, Bold, Blessed October 20, 2011, 12:48 pm

    Love your mantra and this idea! My healthy intentions are to do 20 push ups and drink lots of H2O! Hope everything goes smoothly for you today 🙂

  • Lindsey Gail October 20, 2011, 12:52 pm

    Just wanted to share that I saw Operation Beautiful linked on an article on Psychology Today (http://www.psychologytoday.com/blog/comfort-cravings/201110/10-easy-things-you-can-do-help-women-and-yourself-feel-good-about-you-0). The article was overall great, and I would also suggest checking out the “America the Beautiful” documentary, if you haven’t already, especially since there’s a second due soon.

    Keep up the positive work!

    • CaitlinHTP October 20, 2011, 1:50 pm

      I really need to watch that doc! thanks for the rec and link!

  • kathleen @ the daily crumb October 20, 2011, 12:55 pm

    i love this. so often we feel as if our goals or intentions must be these grandiose desires… when, sometimes, it’s the little things you do every day that define you.

  • kim October 20, 2011, 1:21 pm

    wow, that does sound like a very busy schedule. my healthy intention is to complete an hour on my spin bike – I always feel less stressed and energized after a workout 🙂

  • Laura @ Watch Laura Go October 20, 2011, 1:29 pm

    My goal today: 2 sets of cardio today! So far, 1 done and an intramural game later, so it’s looking like it’ll happen!

  • Anne @strawberryjampackedlife October 20, 2011, 1:46 pm
  • lauren October 20, 2011, 1:53 pm

    Breathing deeply is a good one! My healthy intention is to do a tempo run tonight, I’ll decide the distance based on how much time I have – that way I won’t let myself down 🙂

  • Caitln October 20, 2011, 2:03 pm

    I love this! Definitely something I will start doing every morning. My healthy intention for today is to take my dog for a long walk this afternoon.

  • Hillary October 20, 2011, 2:18 pm

    Mine is to get to the gym this afternoon, even though a nap sounds much more appealing!

    • AmandaonMaui October 20, 2011, 3:20 pm

      Sounds like me! I had horrible sleep last night, but getting in a good workout will be better for me than a nap.

  • Molly October 20, 2011, 3:18 pm

    Love this quote:
    “If you fail to plan, you plan to fail”

  • AmandaonMaui October 20, 2011, 3:20 pm

    I intend to do 20 minutes of yoga in the midst of writing my term paper. I also intend to not overeat tonight when our friend comes over for dinner. He’s a meat and potatoes kind of guy, so I have some organic local free-range grass-fed steaks, some organic sweet potatoes, and I’m going to pick up some salad fixin’s later. He won’t eat the salad, but Devin and I will.

  • Ashleigh -http://simplehonestreal.blogspot.com/ October 20, 2011, 4:48 pm

    What a great way to start each day! I think I’ll give that a shot tomorrow 🙂

  • Hayley @ Oat Couture October 20, 2011, 5:03 pm

    Ooh how long have I been away?! I’ve missed loads! LOVE the new blog design! Also really like your suggestions for setting achievable goals. Too often I set big massive ones then feel annoyed when I don’t fulfill them. Will be trying your tactic from now on! Thanks! 🙂

  • Luv What You Do October 20, 2011, 7:30 pm

    My intention for today was to avoid processed foods!

  • Leslie October 20, 2011, 11:04 pm

    Hi Caitlin! I’ve been reading your blog for a few months now, and haven’t commented yet, but this post was particularly uplifting for me today. I’ve been uber-stressed lately, all with things that are important/necessary for me, and your healthy intention idea is awesome! I am for sure giving this a try tomorrow morning! Thanks for the idea 🙂

    • Caitlin October 21, 2011, 7:18 am

      I’m so sorry you’ve been uber stressed 🙁 No fun. I hope everything improves!

  • Blackwood Lady October 20, 2011, 11:52 pm

    I love the idea of a daily healthy intention or two. One of the other girls mentioned that the choice of words was so much more inspirational than ‘goal’ and I completely agree.
    But I particularly like the idea of “not setting yourself up to fail.”
    I do that to myself all too often, setting too big goals for the day “I’m going to run 5km” when I haven’t been running regularly for a month, then they can seem intimidating rather than invigourating.
    I think I will try this tomorrow morning as I get ready for my day! 🙂
    Thanks for the great ideas and encouragement through your example!

  • Eliza October 21, 2011, 5:05 am

    I think my healty intention is, like someone above mentioned, not to set myself up to fail.. I am studying and today I got up at 4 (yes 4 😐 ) and I still didn’t get everything I wanted to get done today, done today.
    Thanks for the positivity always, you had a busy day , I can’t believe you had time to blog.
    I bet the pups were happy when you got home!

  • Eliza October 21, 2011, 5:07 am

    Where is the best place for me to buy an OB book online?

    • Caitlin October 21, 2011, 7:17 am


      Thank you so much!

      • Caitlin October 21, 2011, 7:17 am

        Well, that’s the cheapest 🙂 I assume that’s what you mean!

        • Eliza October 21, 2011, 5:50 pm

          Great thanks!

          I am in Aust. so haven’t found it in stores!

  • Brittnie (A Joy Renewed) October 21, 2011, 7:46 am

    I agree that setting mini goals (that are attainable) each day will motivate us for success and in turn also help up reach those larger/longer term goals. Thanks for always sharing your tips for keeping health and positivity on the forefront of our minds!

  • Sophie @ threetimesf October 21, 2011, 11:13 am

    Mine is to make sure I drink enough water 🙂

  • Amber October 21, 2011, 11:48 am

    What a great idea! Setting realistic healthy intentions is my new plan. I love it! Today, I am going to eat a healthy, sensible dinner (with lots of veggies!) and go to the gym this afternoon. It’s been a busy week, so I am really looking forward to a sweat session and a good meal. 🙂

  • Julia H. @ The Petite Spiel October 21, 2011, 2:05 pm

    Wow, busy schedule!
    I usually strive to get some kind of movement in every day (usually at the gym, but even just a walk is better than nothing).
    Come to think of it, though, one healthy intention I have without even realizing it is getting enough sleep every night! I almost always get my 7-8 hours, and am NOT one of those people who is ok with pulling all-nighters to get things done. I need my sleep!

  • Karen Evans October 22, 2011, 11:57 am

    I love this idea!

  • Brooke January 24, 2012, 1:35 pm

    Oh I needed this today. I got up intending to workout, and then got sidetracked…..on the internet of course! Read this and got up and headed to the gym. Thank you for this post 3 months later. 🙂

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