MONDAY MOTIVATION: Be A Planner
For some people, the words "planning" might drive you away as quickly as it takes you to read this sentence! However, even for the most spontaneous of people, you have to admit that sometimes planning just makes it easier to do get things done. When it comes to working out and eating healthy, planning can mean the difference between getting in your goal of 5 workouts per week or only doing 3 because you got sidetracked and didn't have time. Not only that, but at least for me, I always feel much better knowing when my workouts are going to be and at least have an idea of what I'm eating for the week because it helps to mentally and physically prepare me for how I'm about to feel and helps me accomplish what I've set out to do.
1. Look at your calendar and find a time each (or at least most) day when you can get in a workout, a walk, or some form of exercise for at least 20-30 minutes and put it on your calendar. When it is staring you in the face, you are more likely to stick to it.
2. On days where you only have time or the means for a short walk, try to also find other short 5-10 minute periods of time where you could do various exercises like squats, push-ups, leg raises, lunges, and ab exercises.
3. When you do have time for a longer workout or you get to the gym, plan out what you are going to do (take a class, work on upper body, plyometrics, run on the treadmill followed by some ab exercises) and write it down. I always find that having my workout written out makes me stick to the plan. Sometimes without a planned workout you end up spending more down time than workout time and it becomes somewhat of a waste of time.
Here are some tips for planning your meals / snacks for the week:
1. Before you go to the grocery store, think about what your schedule will be like for the week, and if there are any meals that are going to be eaten out. Then based on that, plan out what you will have for dinner most of the week and the ingredients you need for those meals. It doesn't have to be exactly what you plan, but at least you have a better idea of what you'll need. Then add in the ingredients you need for lunches and breakfast and snacks.
2. Don't go to the grocery store hungry! You'll end up buying stuff that is not on your list!
3. Spend a little time in the kitchen prepping food for the week. Wash, peel and/or chop up raw veggies. Roast veggies for the week for dinners/salads, etc. Cook rice and/or quinoa to have on hand. Prepare meats. Portion out snacks to take with you.
Being spontaneous can certainly be fun sometimes, but when it comes to accomplishing goals, preparation is the key!