1) Monday-Friday is business.
My clients have heard me say this statement time and time again. What this means is I am vowing to stay focused and try my absolute best with my job and with my health. More simply put: It’s business with my work, its business in the gym and its business with my nutrition. I work ten-twelve hour days Monday-Friday. Now, I’m not complaining. It’s what I signed up for with owning and operating a training business. Fortunately, most days, it doesn’t feel like I’m working at all. I sincerely, from the bottom of my heart, LOVE what I do. The point I’m trying to make is: could you imagine what would happen to my fitness if I didn’t have a plan? I would be screwed! This is why on Sunday night I prep my food, I write my workout regimen, I plan my breaks in my schedule to workout, and I most importantly, I DON’T break the promise I made to myself to INVEST in my health. If you have no plan or time set aside for your nutrition and workouts, you are doomed my friends.
2) My fitness is my pal.
I track my food. It’s tedious and time consuming...ya, duh. However, I can’t even tell you how much I have learned from tracking my food five-six days a week for over a year. Because of the constant repetition, and learning how to properly portion meals, I can look at almost any food and ballpark the caloric intake, sugar, fat and sodium in my head! You have NO idea how incredibly helpful this has been when I am eating out at a restaurant. A fit friend once told me, “The fittest people understand their daily caloric intake, their budget and what to do if they go over budget.” Boy, have I found that to be true. Mindlessly consuming food (even healthy food) is not a good plan. Sign up for myfitnesspal and start tracking your nutrition a.s.a.p. if you want to get serious!
4) I allow a sweet treat during the week.
I make one-two meal replacement SMOOTHIES a week for dinner. Why dinner and why smoothies? Well, first, I am tempted to eat the most at dinner. Therefore, I want something that’s filling, but not something that will bust my caloric budget. I typically workout in the evening and I am STARVING by the time I get home. With a smoothie, I can get a large intake of protein after weight training, I am properly nourished with the spinach, kale and fruit and it’s fast digesting! Because the food is already pulverized, my body is metabolizing it at a faster rate. Another reason I love smoothies is because I feel like I am rewarding myself after a tough weight lifting session. I am a huge sugar person. It’s something I’ve always struggled with. With the smoothie, I am allowing my sweet tooth to be satisfied, but at the same time, I am still able to stay below my daily sugar intake. Side note: If you want flat abs, watch you sugar people!
5) R & R
I LOVE my off training days. There is nothing more satisfying than a well-deserved REST day. And what I mean by that is the most rewarding rest day(s) are the ones you earn! Meaning: Stick to the Monday-Friday business mantra!!! Monday is typically always my hardest workout: LEGS. Uh! It’s a love-hate relationship. I like to start Monday off with a tough workout for two reasons: 1) It starts the week on the right foot. 2) Legs are over with! Tuesday is hard cardio. Wednesday: Upper body split. Thursday: Hard cardio. Friday: Upper body split with deadlifts. Saturday: Light cardio and/or yoga. Sunday: REST. Now, this is my routine for now and it’s always changing. Everyone is different in the way they operate, and this is what works for me. Rest to me means: sleeping in, church, extra reading time, worship, devotions, time with friends, relaxing with my husband and prepping meals with a good old glass of wine. I love when I earn my wine! Your rest days are just as important as your training days. Remember, your muscles are torn in the gym, fed in the kitchen and built while you REST! Also, rest for me means getting at least eight hours or more of sleep a night. If you get less than six hours (or sometimes even less than seven hours) your body will release a hormone called ghrelin. Ghrelin is what regulates your appetite, and if it’s activated, it can cause extra hunger pains. Finally, it sounds kinda crazy, but I even try and rest when I’m working out. One-two days a week, and always on Saturday while I’m doing yoga/Pilates, I listen to worship music or a sermon podcast. It deeply sooths me and nourishes my soul. It relaxes my mind, calms the chaos of a busy day and reminds me of why I am really on this earth. I have to first and foremost make time for my Heavenly Father, and rest in the fact that he has my best interest in mind. God and only God can bring true peace and rest.
Thanks for reading friends. I hope you learned a few things and are INSPIRED to jump-start your fitness plan. Contact me to set up a training/nutrition program before swimsuit season. It’s right around the corner!