I love to share strategies that will help you become a healthier version of yourself! There is no one-size-fits-all approach to health and fitness; instead, I think it's best to collect different approaches and solutions and try them on so that you can complete your Study of One and find the best tools that suit your life and your current goals.
Here are some of my favorite tools that I use to stay on track:
Automating your life means you’re setting up systems to make healthy choices and avoid unhealthy choices without having to think about it too hard. It makes the choices automatic.
Is willpower subjective per person or do we all have a set amount of willpower per day and then it resets? I like the second one. The idea is if you go through the day and are constantly saying, “No. No, I’m not going to eat that” then by the end of the day you can feel worn down and then give into temptation. But if you can automate a lot of your decisions throughout the day so you don’t have to use your willpower muscle to say no to things, then it allows you to have extra willpower at the end of the day so you don’t give in to temptation because you’re tired.
Here’s an example: I keep my kitchen automated. I don’t buy things to keep in my kitchen that are going to tempt me. I mean, I love, LOVE potato chips but I don't buy potato chips because then I would be tempted to eat the whole bag. If I can avoid buying them in the store, then I don’t have to use my willpower muscles later when I’m at home. When I’m cooking in the kitchen, it’s easy to find a healthy option and it’s difficult to find an unhealthy option because I just don't buy things that will tempt me. Also, we don’t keep ice cream in the freezer because my husband is magnetized to it! It’s just another thing that he doesn’t have to use his willpower muscle on.
Another example of automating is if you are trying to create the habit of getting up early to work out, you could lay out your clothes the night before. Also, set lots of alarms on your phone. Finally, make the evening before a routine so you have the mindset of getting up early the next day to workout. Make it easy on yourself! Automate everything you can so you can save your willpower!
This has been huge in my love for fitness and business! I got started in fitness by joining something called an accountability group. Every night I checked in with my points for the day based on a system that my coach created. That system transformed my life! It gave me things to strive for each day that I didn’t even know I was supposed to be striving for. It taught me a lot about clean eating, and it held me to a different standard than I would have held for myself. And that’s what I do for my clients as well. I coach them through my programs, and I keep them accountable by requiring a check-in from them each night. The clients that check-in daily have more success than those that don’t. Accountability works!
Another way to be held accountable is to get a workout partner. I love to meet my friends for early morning workouts. It forces me to get out of bed because I don't want them to be waiting for me at the gym by themselves! If you can connect your goals with another person it is so helpful because then you don’t want to let someone down. Also, if you can set a time to meet early in the morning, it’s great because then it’s too early to call and cancel. If it’s in the evening, you have all day to cancel. And that happens, but if you plan to meet in the morning it is almost too late to cancel.
3. Make a Plan
Having a plan for anything in life makes you more successful. Having a plan is huge! So when I go to the weight room, I have a plan. I don’t just walk around and grab things. I know exactly what I’m going to do. I have a plan for my workouts each week. Usually some time over the weekend I plan the week out, and I do it in a way to balance the different types of workouts I like to do: weight training, mind body, cardio. Fitness doesn’t just happen. I have to schedule it.
Also, have a plan for meals each week. Now, I’m not a good meal prepper. I’m not the person to make all of the week's meals made on Sunday, but I do have a written plan for what we’re going to eat. If I don’t do that then I don’t have a good grocery list. If we don’t have a good grocery list then we end up throwing things together or eating out more.
Another example for having a plan is carb cycling. I love this program because it gives me a focus for each day. Is it a low carb day or a high carb day? If it’s a low carb day, I’m having low carbs and no fruit. I eat veggies, protein, and high fats. If it’s a high carb day, I’m going to be scheduling a higher intensity work out, and I know I need to have some healthy carbs in my day like oats, quinoa, rice, or sweet potato with some protein and my veggies. It gives me something to focus on, and having something to focus on is really helpful.
Automate what you can, find accountability, and make a plan!! These three tools are vital for success in achieving your health and fitness goals!