2013 may have been a fabulous year for you. Maybe you’re well into your fitness journey and happy with your progress. For some, maybe you are at a standstill and ready for change. Or maybe you’re saying, “What fitness, what plan….progress?” No matter the case, most of us desire improvement for the months and year to come. The best thing you can do for yourself is to reflect, redirect and aim high. If you get stuck on how it always was, you’ll be where you always were. It’s time to make changes and move forward!
I also say, if you find yourself craving something SO bad, then have it. Not the whole tub of ice cream or the entire box of cookies, but rather a scoop or a cookie or a small bowl of the kids’ whatevers…..then you may not feel so deprived and you can move on with your clean-eating plan. Just remember, no matter what it is, if you snack, you track it. Stay honest with you to stay the course!
If you want to set up a proper plan for the long haul, then what are your goals? If it’s to do more workouts in order to get faster results, it won’t happen and yes, injury will derail you. If you’re coming back into the fitness scene fast and furious to make up for lost time from your injury and time on the sidelines, then you’ll end up right back where you left off. This time, make a plan to quit starting over, set yourself up properly, and let the past be the past. Be realistic in your plans. If you’re lifting, lift different body parts 3 to 5 days a week. If you’re doing cardio, do it after you lift OR on non-lifting days and only for 20 to 30 minutes max. Some group exercise classes go longer, so if that’s your choice, only do up to 3 of those 45 to 60-minute classes weekly. Then, give yourself a REST DAY, water up, and get good sleep. Still give 110% when you show up, just make sure to show up when your body says its ready!
If you’re lifting heavy and your goal is to grow muscle, you’ll do higher weights and lower reps. I usually do 3 to 4 sets of a 10-12 rep exercise and if it’s a REALLY heavy weight (like on leg day) my sets may only have 6 reps. If you’re making a change, it’s best to consult someone at your gym for a coaching session or consider a trainer for a time and learn proper form and strategy. That’s what I did and it was one of the best investments (in me) I’ve ever done!
I prefer to get into the gym to get my fitness on or workout outside on a nice day, but sometimes we can’t always make that happen for any given reason. There are TONS of at-home videos, online free workouts, You Tube, and workout how-to’s online using weights, bands and your own body weight. If the family’s around and you can’t get a workout in, then it’s all about scheduling and having a heart-to-heart with the little ones about what you’re trying to do. Get up early to get it in or do it after they’re in bed. If it’s a daytime event, find a way for them to workout alongside you or give them the video camera to record you (and be distracted) while you’re working out! 
If you keep doing what you’ve always done, you’ll keep ending up with the same results. It’s a habit to downward spiral and throw in the towel because you got off plan. At some point you will have to make the choice to get back on track sooner than later. If you have goals that you’re working towards, you won’t want to let yourself down. Pick a diet (I like to call it a way-of-eating plan) and stay with it. We all slip sometimes, but there’s no need to keep sliding way off course and starting over and over again just because that’s what you’ve always done. Tell yourself that choice is no longer acceptable and no longer an option. Decide to stay the course and take charge. You are in control and you’ve got this!
Battling an injury is never easy. However, if you’re used to eating based off your activity level maybe what you’ve been eating even when you were active was not just about portion size but more about content? On times of low to no activity, I knew I had to “tighten up the diet”. I wasn’t as focused on correct portion size as I was on making sure to choose the healthiest options possible. 2500 calories of junk is not the same as 2500 calories of clean food choices and my body is the first to reveal the results of my choices. In reality, you can actually eat bigger portion sizes of cleaner food and feel more full and content had you chosen something of lower quality. In order to make sure you stay in correct portion control, injured or not, you should make sure to know the foods you’re eating. Always track what you eat and be educated to what’s in the ingredients. My tips and what works for me: measure your foods, focus on staying in your daily caloric amount, eat 6 small meals daily (even dividing your total day’s calories over the course of 6 meals helps), and make choices of lean meats and proteins, low sugar vegetables, healthy fats, and minimal grains and fruits. Use sweets and treats sparingly, but give yourself a cheat meal or treat here and there to trick the body. If you adopt this style of eating for all time, when injury occurs, you’ll be more likely to stay on track!
It starts with setting your priorities and then booking your time and building your day’s events around your goals and priorities. Use a daily to-do list app and literally put the words “track your food” or “Workout at 8AM” in the line up. There’s something powerful to getting through a list and checking things off after you’ve completed them. More importantly, you’re setting up new habits for the long haul. Don’t focus on trying to fit it in your schedule, focus on making it a part of your rhythm….so you can enjoy the fruits of your labor!
Thanks Fit Gals for sharing your questions with me and for allowing me to give my opinions and answers. Don’t let the past determine your future. Choose to be different this time….you’ve got this!