It’s easy to slip back into bad habits. Even when we know they don’t contribute to the results we are looking for.
Our motivation for fitness ebbs and flows with our willpower. When you have few stressors we have plenty of willpwoer available for tackling our health and fitness. When we have an army of stressors such as early alarms, deadlines, traffic, dumb ass co workers or a hailstorm of negative thoughts about ourselves, we have very little willpower left for ourselves.
It’s easy to start out with goals in mind. Then life happens and we can vague out a little bit. Consistency with food prep drops off. Consistency with aerobic training on off days drops off. It happens. So sometimes we just need to re focus and do a hard reset and boot ourselves back up again.
Is this you? Here’s 6 steps to get back on track.
1. Re establish what you are trying to achieve and put it at the forefront of your mind.
Write down your goals.
Put them somewhere you will see them every day
Eyes back on the prize!
2. Get back on your food plan
Know your calorie ceiling
Know your protein amount
Prep your food at home and stop relying on takeaway cause you haven’t prepped
Be good til Saturday lunch – then have 1 or 2 free meals
Track it in your food app! You get what you measure.
3. Get back to exercising every day
*81% of Australians are sedentary. That means 81% of australians do not hit 10,00 steps a day. That’s 90 minutes of walking at 6km per hour. In a whole 24 hour period only 19% of australians do this.
There’s a 81% chance this is you. Suck it up and deal with it. You need to move intensely for an hour 6 days a week to stay in shape. This was the reality in 2011-2012. It’s 2017. Have you gotten more or less active since then? Suck it up sister.
( 2011-12 Australian Health Survey into physical activity )
4. Go to bed early
Stop staying up late doing dumb shit and then complaining you’re tired in the morning. The more you under sleep the worse your food choices are as ghrelin the “eat more” hormone rises and leptin the “I’m full” hormone plummets in the under slept.
Plus our days are hard enough without throwing being tired into the mix. You’re tired, you’re grumpy, you’re kind of shitty to be around. Its no good for anyone really. So get to bed early so you can get up feeling rested!
5. Water. Drink it. 2-3 litres of plain per day
The solution to pollution is dilution. How do you dilute a toxin? Yeah that’s right. With water. The human body is the same.
6. Time your carbs
Given 81% of Australians are sedentary the hard reality is you don’t get many carbs a day. So time make even better use of them time them around your training. Fruit / starch before sprints and aerobic work. Fruit / starch after weights.
You’re training 6 days a week now so you can have carbs 6 days a week if you know your amounts.
If you need help with any of this let me know!
See you in the gym.