START AS YOU MEAN TO GO ON
Welcome to the first stage of #66days!
As I said in the last post ‘Are you ready to reach your goals?’ I want to help people create long lasting habits, so over the next 10 stages I will be working with you to create and conquer little wins.
Week 1. EXCITEMENT & DETERMINATION
Well I can assume you are here because you decided that ‘enough is enough’, you’re feeling excited and determined now to reach your goals.
To begin this week, I have noted down some tips on how to prepare for your fitness journey.
1. WHY? – Write it down
If you haven’t done so already, as I mentioned in my previous post; Write those reasons why you’re starting and your end goal and put it somewhere you can always see;
Maybe on your mirror to start your day with the right intention.
Or on your fridge to stop you just before you reach the treats.
Maybe you’d prefer to keep it at work so it gives you that extra motivation to head to the gym after your long day.
Or what really helps me, is to have my goals as my wallpaper on my phone… that way I’ve always got it in view when I need it.
Another good tip is to take a ‘before and after’: You might not like it, but it’s a great way to evaluate your progress. Again, no one has to see it but you, you can even put it in the place you keep your written goals and use it as motivation.
2. START – Today
You need to set a start date **by the way, your start date is today**. There is no better time to start, then this very moment. It stops us from binging before we have to give it all up for the ‘D’ day, we all do it, but not this time. ‘Enough is enough’ remember.
3. BREAK(the)FAST – Always have it
Breakfast is the most important meal of the day. Always have it, enjoy it and start your day right. Let it be YOUR time. Mash the avo, scramble the eggs, dollop peanut butter into your porridge, brew the coffee, whatever your morning desire is, make it and mindfully take the time to enjoy it before rushing off.
4. THE BAD STUFF – Not in my house
Get rid of all the processed, sweet treats and fill your home with beautiful colourful healthy foods. What helps me to keep on track with my eating is to never be conveniently close to anything bad for me. If I really really want it, I have to make the effort to head over to the shops and get it. You won’t believe how much that little trick helps me!
Same goes at work, make sure you have loads of healthy snacks filling up your desk cabinets for the emergency 3 o’clock cravings. I find blueberries particularly helpful to pick at; they take that sweet craving away and they’re packed with antioxidants. Also, try to bring your lunch in; leftovers from your dinner last night is always a nice easy, quick way.
5. DINNER TIME – That’s what Sundays are for
I know the last thing you want to do is spend your Sunday at the Supermarket doing a big food shop, but it will help those late evenings when you’re back from work, tired and all you’re craving is a quick and easy high sugar, high carb meal.
If you need some inspiration, have a flip through some of the popular names in recipes and cooking, like Joe Wicks, he gives tasty meals in 15 minutes, exactly what you need. Grab all the ingredients in one shop on a Sunday and you’re sorted for the week.
6. RECIPES – Me? A cook!? Keeping it simple
If you’re not quite the cook (like me!) it takes a lot of time you don’t have and burnt food to try out new recipes from cookbooks, I get that! Although sometimes it’s good to get inspiration from (like the Joe Wicks one I just mentioned) sometimes cookbooks make you get loads of expensive things that you will only use once and it will take over an hour to make a 30 minute meal. KEEP IT SIMPLE. I find a good grilled chicken breast, boiled rice and oven roasted veggies done in 20 mins goes a long way. It’s healthy, filling and it’s a meal I never get sick of which means all ingredients get used up!
7. FAILURE IS PART OF SUCCESS – Don’t dwell, leave it behind and move on
And I say failure in a very looooose term because failures are the secret to success. Let’s not call them failures, they will be slips ups. But the most important thing to do if you do slip up; put yourself back on the path and don’t look back, keep on moving.
8. BINGE – You’re only hurting yourself
I am not going to tell you not to have your cheat treats but promise me you just won’t binge.
If you’re craving for something and you’ve eliminated all the healthy snacks then fine, have a piece of chocolate, just don’t have the bar. Have it, move on and don’t feel guilty.
The thing is, if you don’t allow yourself to do this, there’s a risk you might just binge for a whole day and call it your ‘cheat day’. You’re just going to shock your body with the bulk of sugar and processed ingredients and it will give you a sweet hangover the next day. So, don’t deny yourself, just don’t lose yourself.
9. FIRST WEEK – Plan plan plan
Spend this first week preparing and really focus on your eating habits. Be in the present and make healthy choices. Let your mind make decisions, not your cravings.
Don’t start exercising yet:
Spend this first week concentrating on your nutrition, getting used to planning your meals, shopping for the week’s ingredients, trying out some quick healthy recipes, and reaching for the healthy snacks.
The way to start something new in life, is not to bombard yourself with too much. Doing something gradually is the key.
If you want to start moving in your first week, take the stairs… walk the long way home and enjoy it. Look around, take it all in. Be present during your healthy choice – it’s all a matter of perspective.
10. FIND YOUR THUNDER BUDDY – …For all you ‘Ted’ fans out there!
“A challenge shared is a challenge halved’. When one of you struggles to find the motivation and that devil pops up on the shoulder, be each others angel. Join the Facebook group ‘AnyGym #socialworkouts‘ and come workout with myself or others looking for a workout buddy!
I mean, that’s what life is all about isn’t it? Sharing; memories, experiences, challenges. So, “grab your thunder buddy… and say these magic words”…
I hope these tips help you during your first week of your #66days. Any questions you have, get in touch, I’d love to hear from you! (firstname.lastname@example.org)
Heads up! Regret might be on it’s way – check out the next stage to prepare: Week 2 – ‘Regret’ of #66days.
See you soon!