Resolving to weigh less, eat well, and be strong in 2017? We’ve assembled our dream team of QC Fitness and Nutrition Experts to provide “Eight Weeks to a Better You”! In Week #3, working day in and out gets the job done, but staying consistent is tough. Fitness and nutrition experts, Jeni Tackett and Cody Lichthardt, Rock Valley Physical Therapy, show you how.
Plan Ahead to Prevent Fast Food Fails and Excuses
“By failing to prepare, you are preparing to fail” ~ Benjamin Franklin
Keeping your prep simple, especially starting out, will benefit most people.
Spend a few minutes each night packing your gym clothes for the next day, so after work you can go straight to the gym, eliminating the temptation of your comfy couch at home.
Also, choose a few basic exercises that match your goals, and write them in your training log, so you eliminate wasting time thinking about what you’re going to do when you get to the gym.
If planning your own workouts seems too difficult at first, hire a personal trainer until you feel comfortable.
“A goal without a plan is just a wish.” ~ Antoine de Saint-Exupery
In order to see results, you need to be consistent with your lifestyle changes.
Planning ahead for busy days can help you stay consistent. For example, if you know that you have a child’s basketball game to attend after work, make a healthy soup in the crockpot that morning.
Planning ahead can prevent trips through fast food drive-thrus, or having pizza delivered to your door.
Making healthy lunches the night before work and school allows you to have healthy food the next day, even when morning routines are hectic.
You must make healthy eating a priority which, starts with planning.
It can be easy on the weekend to not make it to the gym, when you are out of your normal routine of exercising before, during, or after work, and because some gyms have shorter hours.
Don’t let this stop you from getting your workout in! You can get a great workout at home, if you have the creativity and motivation. It’s important that your workouts are effective, but more important, that they are convenient and enjoyable, so they happen in the first place.
The weekend can also be a great time to plan specific things that you would like to accomplish each week.
You need to eat healthy throughout the week. You don’t have to eat perfectly, but you do need to balance your choices on average.
Being consistent throughout the week is important. Eating healthy Monday through Thursday and then splurging Friday through Sunday will sabotage any progress.
To help with consistency during the weekend, cut back on eating out to just 1-2 times per week. Continue to eat plant foods such as fruits, vegetables, beans, nuts, seeds, and whole grains at your meals during the weekend. Make sure to eat breakfast on weekends, and choose healthy foods to start the day off right.
Having a training log or workout program with specific things to accomplish each day can hold you accountable. Examples of this are doing different body parts, different exercises or different forms of exercise each time you go to the gym.
For a twice per week schedule, try upper body one day, followed by lower body the next; push-ups one day, followed by sit-ups the next; resistance training one day, followed by cardio the next.
It’s ideal to do some form of physical activity daily to make it more routine, but one full-body workout per week is still beneficial if that’s all you can commit to, starting out.
Also, when deciding what you are going to do each day, make sure you choose things that are enjoyable. The type of exercise you choose must fit your personality.
Keeping a food journal can help with consistency. Writing down what you eat creates accountability.
Also, you can see if you do too much “damage” on the weekends, or in the evening.
You may not need to keep a food journal forever, but just long enough to pinpoint where you need to improve your eating habits.
|Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Unity Point-Trinity and Two Rivers YMCA. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.|
|Aryn Lloyd, Cody Lichthardt, and Holley Blaser are personal trainers at Rock Valley Health. You can read their bios and other blog posts by clicking here.|