If you Fail to Plan, then you will Plan to Fail
I get it, you hear this all the time, and I hear all too often, "I don't know how you do it. It's too hard to plan." Love, you know just as well as I know that is a BS excuse! I worked full time, attended University Full time and managed to be a successful online coach. How? I planned everything. I had to sacrifice some things in my life for those 3 years, but it was 100% worth it! I graduated University with an 82% Overall, and my coaching team is growing.
Planning out what my workout is the next day, doing food prep twice a week, and planning my posts the night before is a key factor in my success. If I didn't finish everything on my to-do list, I won't allow myself to watch TV, socialize, etc. I kept my eye on the prize, and reminded myself of my WHY.
You can find Clean Eating Recipes on the main page of my blog! Pintrest is another great spot. Or get yourself some cookbooks. You can find cheap ones at Costco, called "Clean eating"
On the weekend PLAN what you will be eating for the rest of the week, and make a grocery list. And make sure you eat before you step foot in a grocery store, other wise that could be a disaster, because you will want to buy EVERYTHING! *Stick to the list*
Pre cut as many foods as you can
This makes life sooo much easier when you cab reach in the fridge and grab already portioned out fruit and veggies.I usually dice up peppers, onions and mushrooms, and throw it in a large zip lock bag. When I want a quick and easy meal, all I need to do is grab 2 eggs, a scoop of the veggie mix, throw it in a pan and I have a simple omelet.
Pre cut pineapple, cucumber, and carrots. I pre measure it all out into the green 21 day fix container and place in individual zip lock bags. That way I always have a snack for on the go!
Whenever I do meal prep I cook huge batches of chicken, rice or yams, and mix a ton of veggies together. That way I can throw together a bunch meals together in a hurry!
Protein Shake
Vegan Shakeology is my GO-TO! I always make sure to buy the individual packages so I can take it anywhere. You can get the 24 packs that are individually wrapped, or you can get the 30 day bag supply. If you prefer to get the 30 day supply, I suggest you measure it out in zip lock baggies. The best thing about these shakes isn't only is it convenient, but you can add some fruit to make it taste amazing and have fun with them! Check out copy-cat-starbucks-strawberries-creme here!
Get a Costco Membership
So many people tell me "its so expensive to eat clean." This drives me crazy! And not only that, but your healthy should be so important to you, that you should want to pay more! And in all reality, eating clean is CHEAPER than eating out (I will do a post on that another day).
Glove box stash!
There is nothing worse than getting stuck in traffic or having to run some last minute errands after work, then getting "Hangry." Too often I'd find myself going through the drive though, only to feel like crap after and too exhausted from the "carb hangover." --> This is a LEGIT thing, BTW! ;) So I always have Organic seaweed rice cakes, mixed nuts, tuna and Shakeology on hand. And I am still on the hunt for those individual packets of Peanut Butter or Almond Butter to add to the collection. (The cops must think I'm crazy when they pull me over and see all this food falling out, haha!)
Find a workout that SUITS YOU!!
I've had personal Trainers, I've tried Jamie Easton 12 week workout program, the Clutch diet and workout, Amanda Adam's Hot and Healthy Habits workout & meal plan only to fail over and over again! I couldn't wrap my head around ANY of the meal plans, and I would get bored of the workouts, and I felt like I lacked the one- on - one accountability, 7 days a week. I kept failing over and over again again util I found some of my favorite programs, such as 21 Day Fix Extreme, Hammer and Chisel. (Weight training is my jam!) I personally dislike cardio, so I avoid any Beachbody workouts that are cardio, or that uses body weight (like Core De Force and Piyo). And I wont push myself at the gym unless I go with the Hulk, so I tend to just workout at home.
Find a support/ accountability group
I was known for failing OVER and OVER again until I found my upline coach and a wonderful group of ladies and gentlemen who I check in with daily! We support and motivate each other. Everyone posts recipes, and cheers each other on, 24/7. The groups are kept small so its not overwhelming, and nobody feels lost in teh group. Where else do you get that kind of support and accountability?
Keep Track of your Workouts/ Food
If you want to improve, you have to keep track! You will hit a plateau eventually if you continue to do the same workout, and same weights, ALL the time. So keep track on paper, in the notes on your phone, ipad etc. The workouts on Beachbody on Demand has sheets you can print off and keep track of your workouts. My favorite way to plan and keep track of my food intake is using the 21 day fix sheets. You can also download the app!
Keep track of your progress
So you have a vision of what you want to look like and feel like. First off I tell everyone to ditch teh scale. And base it off how you look, feel and energy wise. This is huge! Keeping track of your progress weekly and monthly will give you an idea of where you are at, and what you need to step up in your game in order to reach your goals. Maybe its checking in with your coach to tweak your meal plan, or maybe you have been enjoying too many treats or drinks (again, this is where keeping track of your meals and being honest comes in handy).
Write down your goals in a visible spot
I know we hear this all the time, but its because it really does work! Get yourself a white board, or a cork board. Create YOUR vision, and set at least 3 goals you want to accomplish. each goal has to have a set date, and make it realistic. Don't just say, I want to lose weight in 6 months. Set it with intention! "I want to lose 10 pounds by June 30, 2017." Figure out HOW you will get there. What workout you will do? What does your meal plan consist of? Now get to work! Set a goal, and reward yourself when you hit a certain goal. For example, when I hit my goal, I will treat myself to a pedicure, manicure, buy teh purse I wanted, etc.
Some of my favorite goals are: complete a 60- day program, and I can treat myself to something at LuLuLemon. Finish this Personal Development book in 2 weeks ( LOVE reading personal development so this is a realistic goal for me) then I can get a manicure.
Some of my favorite goals are: complete a 60- day program, and I can treat myself to something at LuLuLemon. Finish this Personal Development book in 2 weeks ( LOVE reading personal development so this is a realistic goal for me) then I can get a manicure.
Summer is here, and we instantly crave cold drinks on patios!
Or at least this is me... When the Oilers were in Playoffs it KILLED my workouts, my meal planning AND drained my bank account. Have I mentioned I have a mad love for Barefoot Bubbly Wine. Its something about the sound of-that cork pop, and drinking a bubbly drink out of a wine or champagne glass that makes me feel BadAss and fabulous! So I've made a deal with myself to only drink 2 x/ week. The other 5 days a week I enjoy sparkling water in a wine glass, which makes me feel just as amazing, with zero calories! ;)
STOP telling yourself you can't enjoy something.
There is nothing worse than telling yourself you can only have a cheat meal once a week. I will be totally honest- I DON'T Diet!!! If I want to enjoy a cookie, donuts, or go out for a beer outside my 2 days a week- I'm going to do it! Whenever I told myself "I'm not allowed," it drove me crazy, and Id end up indulging more, and lying to myself about what I was eating, telling myself it was "okay" then cry later how gross I felt and wondering why I could never feel confident in a Bikini.
Do you have some tips that help you stay on track with your health and fitness? Please post below! I love hearing from you guys and getting new ideas!
Love,
Krista xoxo
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