𝐁𝐫𝐢𝐧𝐠𝐢𝐧𝐠 𝐁𝐚𝐜𝐤 𝐌𝐞𝐚𝐥 𝐏𝐫𝐞𝐩 𝐌𝐨𝐧𝐝𝐚𝐲𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐍𝐞𝐰 𝐘𝐞𝐚𝐫
𝘚𝘦𝘵 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘶𝘱 𝘧𝘰𝘳 𝘤𝘰𝘯𝘷𝘦𝘯𝘪𝘦𝘯𝘤𝘦 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬…
I don’t have time.
It’s too expensive.
All common excuses, but all totally preventable. Meal prep, plan healthy meals ahead, stick to a budget, don’t eat out.
𝐇𝐞𝐫𝐞’𝐬 𝐰𝐡𝐚𝐭 𝐈’𝐯𝐞 𝐠𝐨𝐭 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤:
𝘓𝘦𝘢𝘯 𝘎𝘳𝘰𝘶𝘯𝘥 𝘛𝘶𝘳𝘬𝘦𝘺
𝘊𝘰𝘰𝘬𝘦𝘥 𝘉𝘳𝘰𝘤𝘤𝘰𝘭𝘪 𝘴𝘭𝘢𝘸
𝘊𝘰𝘰𝘬𝘦𝘥 𝘊𝘢𝘶𝘭𝘪𝘧𝘭𝘰𝘸𝘦𝘳 𝘙𝘪𝘤𝘦
𝘊𝘢𝘶𝘭𝘪𝘧𝘭𝘰𝘸𝘦𝘳, 𝘮𝘶𝘴𝘩𝘳𝘰𝘰𝘮𝘴, 𝘨𝘳𝘦𝘦𝘯 𝘣𝘦𝘢𝘯𝘴, & 𝘵𝘰𝘮𝘢𝘵𝘰 𝘣𝘭𝘦𝘯𝘥
Throughout the week I can mix & match based on what I feel like but I always make sure I have several protein options and ready to go veggies for the week. I portioned out and froze the lean ground turkey (𝘐 𝘶𝘴𝘦 𝟿𝟹% 𝘧𝘰𝘳 𝘢 𝘣𝘪𝘵 𝘮𝘰𝘳𝘦 𝘧𝘭𝘢𝘷𝘰𝘳) and have more frozen shrimp, eggs and egg whites for protein options. I’m also stocked on baby spinach and shredded iceberg lettuce for extra greens.
Also on hand I have plenty of shakes, oatmeal packets, rice cakes, greek yogurt, and natural peanut butter for snacks and fillers throughout the day.
𝗪𝐡𝐚𝐭’𝐬 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐩𝐥𝐚𝐧 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤?
𝐋𝐞𝐭’𝐬 𝐬𝐭𝐨𝐩 𝐭𝐡𝐞 𝐝𝐞𝐛𝐚𝐭𝐞 𝐨𝐟 𝐰𝐡𝐞𝐭𝐡𝐞𝐫 𝐍𝐞𝐰 𝐘𝐞𝐚𝐫𝐬 𝐫𝐞𝐬𝐨𝐥𝐮𝐭𝐢𝐨𝐧𝐬 𝐚𝐫𝐞 𝐠𝐨𝐨𝐝 𝐨𝐫 𝐛𝐚𝐝.
𝘏𝘦𝘳𝘦’𝘴 𝘮𝘺 𝘵𝘢𝘬𝘦:
If setting a New Years Resolution is going to motivate you to make positive changes, by all means, do it.
On the flip side, if your News Years Resolution is going to stress you out, and set you up for another stop & start roller coaster, then it may be time to reconsider.
𝐇𝐞𝐫𝐞’𝐬 𝐰𝐡𝐚𝐭 𝐈 𝐛𝐞𝐥𝐢𝐞𝐯𝐞 𝐢𝐧:
𝘚𝘦𝘵𝘵𝘪𝘯𝘨 𝘳𝘦𝘢𝘭𝘪𝘴𝘵𝘪𝘤 𝘨𝘰𝘢𝘭𝘴 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘢 𝘴𝘵𝘢𝘳𝘵 𝘢𝘯𝘥 𝘦𝘯𝘥 𝘥𝘢𝘵𝘦.
And these goals will only happen when we create realistic action items to surround them.
So maybe this year instead of focusing on losing those 20 lbs by February, “toning” up or cutting out carbs for the year, you think about things like drinking more water, getting in 10K steps a day, or getting your first pull up.
Notice how those are all action related? 𝐅𝐫𝐨𝐦 𝐨𝐮𝐫 𝐚𝐜𝐭𝐢𝐨𝐧𝐬 𝐜𝐨𝐦𝐞 𝐨𝐮𝐫 𝐫𝐞𝐬𝐮𝐥𝐭𝐬.
So instead of focusing on your results as goals, focus on the process to get there and create goals around that.
Understand that you’re not going to be perfect everyday.
Understand that you’re probably going to want to quit many times throughout the year.
Understand that it’s probably going to go much slower than you want.
But so long as you do not quit, this can be the year your resolutions stick around all year long.
No crazy detox, cleanse, or 2+ hours workouts necessary. 𝘈𝘯𝘥 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘱𝘳𝘰𝘣𝘢𝘣𝘭𝘺 𝘦𝘢𝘵 𝘴𝘰𝘮𝘦 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 𝘥𝘶𝘳𝘪𝘯𝘨 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴 𝘵𝘰𝘰
𝗪𝐡𝐚𝐭 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐚𝐜𝐭𝐢𝐨𝐧 𝐢𝐭𝐞𝐦𝐬 𝐲𝐨𝐮’𝐫𝐞 𝐜𝐨𝐦𝐦𝐢𝐭𝐭𝐢𝐧𝐠 𝐭𝐨 𝐢𝐧 𝟐𝟎𝟐𝟏?
Learning to slow the F* down.
If there’s one thing dealing with changes to my workouts has taught me it’s this:
𝘔𝘺 𝘣𝘰𝘥𝘺 𝘯𝘦𝘦𝘥𝘦𝘥 𝘢 𝘣𝘳𝘦𝘢𝘬.
I’m still a work in progress but learning to slow things down and embrace some positive changes to take care of myself and improve my health.
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐚 𝐟𝐞𝐰 𝐨𝐟 𝐭𝐡𝐞 𝐭𝐡𝐢𝐧𝐠𝐬 𝐈’𝐦 𝐟𝐨𝐜𝐮𝐬𝐢𝐧𝐠 𝐨𝐧:
Shifting high intensity workouts and interval training with low intensity steady state activity (lots of walks and just prioritizing daily steps).
Cutting back of caffeine (you know I love my coffee but sticking to one cup a day & then switching to decaf).
Supplementing with fish oil to help with inflammation and increasing my fat macros. Fat plays a huge role in hormonal health.
Trying to regulate sleep with a similar bedtime and wake up time, give or take a few hours.
Incorporating more stretching, mobility, and yoga cause I’m still an antsy pants and need to move too.
Learning to manage my anxiety & stress through ways other than fitness. I’ve been trying to do more cognitive behavioral therapy (aka mindset tactics), prayer, and reaching out to family and friends more.
Asking for help where I need it, and yes, this includes therapy.
I wanted to share in case you’re in need of a little extra self care too.
And while yes, hopefully one day I can get back to my crazy HIIT workouts, burpees, and running, I’m learning to appreciate this season that I’m in too.
𝘏𝘰𝘸 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘱𝘳𝘢𝘤𝘵𝘪𝘤𝘦 𝘮𝘰𝘳𝘦 𝘴𝘦𝘭𝘧 𝘤𝘢𝘳𝘦 𝘪𝘯 𝟸𝟶𝟸𝟷?