Along with the Holiday Season comes the busiest time of the year. Some are traveling, shopping, and spending time with family and friends at holiday parties. With all that is going on, it is hard to find time to workout.
Don’t fall off towards the end of the year – do something quick and effective at home if you can’t make it to the gym. Here is a workout to do at home to save time.
Drink plenty of water!
Give this a try 3 times a week during your busiest time.
Halloween just passed.. did you eat all the candy? .. Now we are quickly flying into Thanksgiving which is known as one of the holidays where overeating takes place.
I am here to tell you, that one cheat meal isn't going to ruin your progress while a healthy meal isn't going to make you healthy.
Try to enjoy the holidays. Enjoy the time when you get to sulk into the time of family & friends. Don't stress yourself over whether you will eat too much or become anxious over what you should avoid.
I am sure there will be pies, cookies, cakes... and candies. Guess what?! You will get to enjoy those goodies, too.
Here are some tips I used to continue to lose weight while still eating that yummy dressing and mashed taters:
Enjoy your Thanksgiving. I will see you at Christmas time!
If you've gotten rid of the junk food and you've learned the basics of meal prepping, in my opinion, you've already completed the hardest step.
You hear it all the time - "80% diet, 20% exercise". Personally, I believe it's more like 50/50. I say 50/50 because you need both exercise and good, healthy food options. You can't reach your goals without each of them.
Another reason I say 50/50 is because life is all about balance. You shouldn't live your life on a crazy diet "fad" nor should you dive into a fast food cheeseburger any chance you get! Do not restrict yourself. That's how "dieting" fails. Do not call it a "diet". It's a lifestyle. You can make small, healthy swaps and you can also enjoy your favorite dessert. Do not binge, it brings out your cravings! Allowing yourself to enjoy treats here and there allows you to adapt to a healthy lifestyle while also treating yourself. Because let's be honest, if you are diving into fitness and reaching your goals, you deserve it!
We all make mistakes, big and small - we're human. I struggle with it sometimes, as well. A big thing that helps me stay committed is thinking about when I finish a workout. I feel amazing! The last thing I want to do is ruin the progress or that hour of hard work on a burger and fries. Instead I fuel my body with what it needs - a good carb, protein, and fat.
Don't get me wrong, sometimes after a hard workout, I want a cheat meal. And in other cases, I remember why I started. Exercise is beyond amazing for you, but exercise and results do not come unless you fuel your body properly.
Keep trying! You're never going to be perfect, but it's about your effort.
So, you've gotten rid of the junk, right? Beginning a new lifestyle is the hardest, but so worth it.
Now that the junk is gone, we can move on to meal prepping. In my opinion, 7 days of meal prepping is too much. I think this is sometimes how some people fail.
For me, I purchased groceries for the entire week, but I only prepared 2-3 days worth. Why? Because I am not a fan of chicken heated up on the seventh day. Preparing 2-3 days of meals at a time may have been a little more work, but having my food fresh was more important.
Step 1: Think simple and easy.
Step 2: Shop for 10lb of chicken, fresh produce, low calorie dressings, and some spices, eggs, and turkey bacon. Throw some lean ground beef in, too.
Step 3: I'm a snacker, so I always get bananas, apples, yogurt, and rice cakes for snacks on hand. Also, PEANUT BUTTER for everything! But I did limit my peanut butter to a only a few servings!
Step 4: Lay out what you plan on having for breakfast, lunch, dinner, and snacks. When you are prepared, you are more likely to stay on track.
Example Meal Prep:
Breakfast - 2 eggs, turkey bacon
Snack #1 - Bananas, yogurt
Lunch - Chicken on a spinach salad
Snack #2 - Rice cake & peanut butter
Dinner - Chicken, red potatoes, asparagus
This is easy for those looking for a jump start! I wish you the best of luck, and as always, if you have questions, just ask!
Let's be honest, getting into fitness is sometimes tough. So, I created five things to help jump-start a healthier me.
Step One - Don't make things complicated. Seriously, just take a look into your cabinets and refrigerator! Get rid of your junk. I threw out all sugary drinks and juices, snacks, and anything carb related that was high in carbs. I got rid of breads that were not high in fiber, or wheat/whole grain. No more chips and cookies! I basically got rid of my entire fridge. This also includes getting rid of freezer meals. Have you ever looked at their content? OMG. So much SALT (sodium).
Step Two - After getting rid of my "junk" food, I researched low carb/fat foods and more wholesome nutritious items. I stuck with the basics. Chicken breast, fruits and veggies.
Step Three - I NEVER told anyone what I was doing at first. I wanted to prove to myself that this was something I could do on my own, meaning, no social posts, etc... at least until I got the hang of it and felt like I could handle my new lifestyle choice without quitting. I made it a goal to stick with one week at first, then add on week after week. I added in workouts three times a week, using weights and fasted cardio. The first 10 pounds was challenging, then it just became easier and easier and I regained my love for working out again.
Step Four - I gave up alcohol for 30 days, then made it to 90 days. I know! No wine.. no margaritas. But, I had a goal to get to and you really don't realize the sugar/carbs in them. (I'm not saying you have to give it up, but make sure to have things in moderation!)
Step Five - Finally, this is probably the best step I have ever made. Once the junk was gone, I didn't allow it to come back. I allowed myself to cheat sometimes, but only in a restaurant. I didn't buy those junk foods to be sitting at our house. When they were not as accessible at home, it made the process so much easier. I told myself if I wanted a cheat meal or snack, I had to make a drive for it! (An ice cream doesn't sound so good when you have to get out in the snow to get it!) This was a huge help.
I hope you take some of these steps and implement them into your new healthy lifestyle.