NUTRITION: PART 1

PREPARE FOR SUCCESS

ANYONE CAN TELL YOU TO PREP YOUR FOOD. INSTEAD, PREP YOUR LIFE FOR THIS UPCOMING WEEK. WHAT WILL DO ON MONDAY? WRITE OUT A SHORT TEMPLATE FOR THAT DAY. MINE LOOKS LIKE THIS:

5:00 WAKE UP, BREAKFAST, AND WALK THE DOGS

6:00 TEACH MORNING GROUP CLASS

7:00 READ/WRITE FOR THIRTY MINUTES TO AN HOUR

8:00-11:00 GYM OWNER DUTIES

11:00 PRE-WORKOUT SNACK

11:15 STRETCH A LOT, WORKOUT, AND STRETCH EVEN MORE

1:00 FOOD

1:30-4:00 MORE OWNER DUTIES

4:00 MORE FOOD

4:30 – 6:30 TEACH GROUP CLASSES

7:00 DINNER AND UNWIND

9:00 BED

YOUR TEMPLATE

NOW, COPY AND PASTE THAT TEMPLATE ACROSS EACH WEEKDAY. MAKE ANY CHANGES YOU NEED TO. MAYBE YOU TAKE KIDS TO SCHOOL OR TEAM PRACTICE, MAYBE YOU PLAN 10 MINUTE WALKING BREAKS EACH HOUR AT WORK. JUST KEEP IT SIMPLE AND BOLD OUT THE TIMES WHERE YOU CAN EAT.

NOW, WHAT WILL YOU EAT AT EACH TIME YOU HAVE BOLDED OUT? IF YOU HAVE 3 BOLDED TIMES PER DAY, YOU HAVE 15 MEALS TO DECIDE ON WHAT YOU’RE EATING FOR THE WEEK.

MINE:

BREAKFAST:
OATMEAL BOWL – 1 CUP OATMEAL, SCOOP OF PROTEIN, 2 TBS PEANUT BUTTER, 1 CUP BLUEBERRIES
2 WHOLE EGGS

PRE-WORKOUT SNACK:
1 PEAR

POST WORKOUT:
1 BANANA

LUNCH:
TURKEY, RICE, AND MIXED VEGGIES

DINNER:
CHICKEN, MORE RICE, MORE VEGGIES

POST DINNER SNACK:
PROTEIN MILKSHAKE. TRUST ME, IT’S GOOD

YOUR SHOPPING LIST

THEN I MAKE MY GROCERY LIST, BUY THE STUFF I NEED AND PREPARE IT ON SUNDAY. IT TAKES ABOUT 1.5 HOURS. I LISTEN TO A PODCAST OR BOOK WHILE I DO IT. I DO THE SAME THING AGAIN ON WEDNESDAY BEFORE I HEAD OUT FOR DINNER.

*SAUCY JO MEALS GET DELIVERED TO MY GYM EACH TUESDAY. SO IF YOU DONT FEEL LIKE PREPPING, THIS IS A GREAT OPTION.

WHAT IF MY SCHEDULE IS CRAZY?!

LAST WEEKEND I WENT TO VISIT MY FAMILY. I BROUGHT MY CONTAINERS OF RICE AND TURKEY WITH ME. I COOKED IT THURSDAY AND PUT IT INTO FOUR MEAL CONTAINERS IN A COOLER. IT DOESN’T MATTER WHAT YOUR IMPROMPTU PREPPING LOOKS LIKE. AS LONG AS IT WORKS, DO IT. WHO CARES IF YOU LOOK SILLY. *YOU WON’T, BTW. NOBODY CARES.

THE NEXT TWO ACTION STEPS COMING AT YOU:

  1. MATCH YOUR INTAKE LEVELS TO MEET YOUR GOALS.
  2. CONSISTENCY IS MORE IMPORTANT THAN A PERFECT PLAN.

LEARN MORE ABOUT NUTRITION COACHING CLICK HERE.

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