Photo Credit: Scott Webb
Recently I kick started my healthy habits again and it has not been easy but just today I experienced a turning point. Workouts really make me happy, not just because of the serotonin release but because I feel stronger and satisfied when I sweat a lot. Meal prepping this week was a great experience for me. I created some great meals I knew I wouldn’t cheat on and actually decided I was going to make this happen no matter what. The decision to change, after all, does start with you. Below are some tips that have helped me and I hope will help you.
Don’t think about it- just do it. There will be 100 excuses as to why you can’t fit in an hour of me time. Something to watch on TV, an errand that needs to happen, a friend’s get together you need to make. When planning your day, schedule this time with yourself and prioritize it as if it were with the most important person in your life, because it is. Mornings work best for me but I’ve been known to work out at night as well. Mornings are good because you can don your gym clothes on and just go. To avoid distractions in the afternoon, I pack my workout bag the night before with sneakers and all to make sure I keep that meeting.
Don’t compare yourself to others. Everyone’s body changes at its own pace. People who have always exercised will see results faster. Men will lose weight faster than women because they have testosterone and this facilitates weight loss. Lifting weights in the morning will make it easier for your to lose fat and gain muscle because lifting weights sets your metabolism up to burn more calories throughout the day due to muscle repair. Cardio does not have that same effect, calorie burning occurs throughout the event only.
Be 100% present when you are at the gym. Working out your butt and your quads? Focus on those muscle groups while you squat and do your hip thrusters. You should feel every movement in the area you are trying to target. If you aren’t, consider a trainer. They make it hard to focus on anything other than the present torture you’ll endure J
Avoid Self – Sabotage. If you know there’s a party where there will be tons of chocolate or foods that aren’t beneficial to your health, eat healthy before you attend if you choose to do so. If you plan to do so and it’s a critical part of your reset, I would suggest to avoid. If you can’t avoid, let everyone know you are trying a lifestyle change and really want to be successful. People will support you if you ask them to.
Ask for support if you need it. Seek a health coach if you don’t know what foods are best equipped to provide energy. Seek a trainer if you need someone to help with motivation. Trainers and coaches are generally self less people who want to support lifestyle changes. Have those conversations and fine someone who you really click with. It makes a huge difference.
Stay on task and good luck with your lifestyle change. While it might not be easy, it will be worth it.
If you need help adjusting, please reach out at Jacky@scratchthediet.com.
Eat well, sweat often.
Scratch the Diet.