Yeah I know, I know, you hate dieting and exercise. Why isn’t there a magic pill or quick fix you ask?
There are plenty of people out there promising the next miracle diet or drink or pill, but sorry, none of these work long-term and you want to be in great shape for life don’t you? I don’t like the word diet as it conjures up images of starvation and deprivation. There is no getting around it, its good nutrition and exercising the right way. Now hold on, don’t stop reading just yet, it doesn’t have to be about boiled chicken and broccoli and long boring workouts.
Its time to change your mindset, don’t think about what you CAN’T have think about what you CAN have. All the yummy food you can eat. You can even have a nice glass of red wine!
First lets talk nutrition, that’s easy, no counting calories and weighing stuff or low fat this and that, think natural and as close to nature as possible food. NEVER go hungry, pop a reminder in your phone to remind you to eat and what you are going to eat. Plan your food for that day and every day, leave nothing to chance and you will succeed. It sounds like a lot of work but the time spent doing this each week saves heaps more time spent staring into the fridge or staring at the supermarket shelves for inspiration. AGAIN, don’t get hungry, eat well, feel satisfied and you won’t want to reach for the ice-cream or chippes later. (Don’t even have that stuff in your house).
If crap food comes around at work or you are out and there are no healthy food options, that boiled egg or handful of nuts you packed earlier will save you every time. You won’t need the cookies or cake. Once you eat the food you just HAD to have its never as good as you thought, you will most likely feel gross and annoyed at yourself for eating it.
Now lets talk exercise, do it right, get it done first thing if you can, a quick HIIT of 15 minutes or less, get your workout gear on and just do it! Don’t think about the exercise and how you can’t be bothered, think instead about its only 15 minutes I can do that and about the feeling on the other side, how amazing you will feel after you have completed your workout.
- Have a litre of water first thing; add lemon, ginger and a pinch of sea salt.
- Enjoy a protein-rich breakfast, start the day the right way and fuel your body with the food it needs to work optimally.
- Do your HIIT or Strength workout early in the day if you can. I know its exercise, but its less than 15 minutes, so short and effective. Move your body. Do a Stretch or a Yoga workout or a walk if you are feeling tired.
- Take time outside in your lunch break or schedule a break outside. Walk around. Get your 15 minutes in the sun. This will energise you.
- Have your dinner at 6pm if you can, so your body can metabolise your food well before bed.
- In bed by 10pm.
- Include protein, vegetables and healthy fats in every meal.
- Take your rest and relaxation days so your body can repair itself, otherwise your body will hold onto fat.
- Get as much low intensity movement into your day as possible, walk to work or park your car further away, take the stairs, dance, play with your kids.
- Plan your meals, your workouts and your time. If something happens you didn’t expect, no worries, don’t beat yourself up, get back on track.
So don’t diet or do long boring workouts. You don’t need to. Start with these 10 things and you will be well on the way to getting in great shape for life. If you need any help check out the Online Gym with all the workouts, meal plans, recipes, nutritional advice and fit tips you will need AND the help of a Personal Trainer anytime. Get in touch I would love to help.
