It’s that time of year when our calendars seem to be filled with social events. Dinners, drinks and parties seem to be at the forefront more so than at any other time of year. When on a fitness or weight loss journey these times can be hard to stay on track and can often come with negative connotations and a feeling of stress!
Trying to lose weight or get fit doesn’t have to be connected to unfavourable thoughts. In fact, this mindset can cause us to dread, hate and often fail. Why not try to be positive about the changes that need to be made. The results of eating well and exercising are nothing but positive, so surely everything you’re doing or are about to do is worth it.
I know it isn’t easy, so instead of putting a negative spin on things and denying yourself food or drinks. Why not make a checklist which you can tick off daily to help you to keep on track and feel more positive? You’re probably wondering what I would put on my checklist…so here are my ideas.
1. Daily food diary – a vital part of any eating plan. These aren’t for you to feel guilty about and they’re not for us (for those clients on our programs who send them in) to criticise! Food diaries allow you to see how you’ve eaten and to understand how your body is reacting to different types of food. It’s also a terrific way to keep track of your quantities as things always look different when documented.
2. Drink 2Ltrs of water – not always easy for some, but with benefits related to your appearance (better skin and hair) as well as weight loss this is a no brainer. Drinking water increases your daily energy expenditure (calories burnt in a day), it helps us to feel full and can take away cravings as we are often thirsty and not actually hungry, this results in a lower daily calorie intake.
3. Move twice daily – whether you walk to the shops instead of drive or do an exercise session at home or at the gym, this can be whatever you want it to be. Climb six flights of stairs, climb 20 flights of stairs (if your office is on the 5th floor). You set your goals!
4. Stretch every morning – Often I wake up feeling stiff and sore. I know that stretching and flexibility will set me up for the day and will often make me more willing to move around and train with an extra level of intensity.
5. Eat protein with each meal – I think you all know the importance of protein now. It’s an essential part of any diet, keeping us fuller for longer, aiding muscle build and recovery and often low calorie.
Look at my five points above. These points are all achievable and realistic. Look at them as quick easy wins daily. I know when I get to the end of the day and I have checked off my list I feel very proud of my efforts. The positive impact it has on my health and weight is all part and parcel, but it’s not my focus.
If you find yourself feeling downhearted at the end of the day because you feel like you’ve failed, or eaten something you shouldn’t have…stop! Use a positive list to check off everything that you are winning with on your health journey. As you become more disciplined you can increase or change your list to better suit you. As you get fitter move the goal post so it’s a stretch to achieve but still doable with a little hard work and focus.
Success in fitness,
Whether you’re looking to stay active and strong during pregnancy, tone up, or lose weight, Nikki has the tools and dedication you need to achieve your goals.