Staying on track when you’re busy … 🙌🏼
If you’re busy with work and family then staying on track can be really tough. It can be even harder over the holidays too. These tips apply to everyone – whether you’ve got children or not but might be particularly helpful during the holidays if your routine is out the window.
# Keep it simple
Make life as simple as possible. Do online food shops, use simple recipes with just a few ingredients, use pre prepared foods/frozen veg/ pre cooked chicken etc, etc. Use an air fryer or slow cooker if you have one.
Double recipes at dinner so you have leftovers at lunch. Have regular, “themed” dinner nights like pasta Monday, fajita Tuesday etc
# Include your family
Include your family in the food & meal planning process in some capacity. Ask what they want to eat for the week, or to pick between “this or that.” Keep a piece of paper on your fridge where they can contribute to meal ideas.Delegate responsibilities to your partner or children , like grocery shopping or food prep. To stay active do things together – walks, cycle rides, playing football in the garden – they’re all workouts.
# Exercise Snacks
It might be hard to find a 30-60 min window to fit in a workout so instead rely on exercise snacks! 5-10 mins here and there is just as good! A few mins skipping, run up and down the stairs, some body weight exercises etc – whatever you can whenever you can.
# Analyse your schedule
Really look at what you’re spending your time on. Check your screen time on your phone – if you’re spending over an hour on social media do you really need to be? Same for watching TV etc. Could you use that time for something else? Meal prep? A small workout? Could you even combine them – have the TV on while you meal prep etc.
# Plan things in
You won’t manage to fit things in if you don’t plan them in. Schedule in your food shop (even if it’s online), food prep, walks, other activity / workouts etc.
# Structure your weekends
The weekends are often difficult because routines are different – even in the holidays. There’s more unpredictability and it’s easier / more temping to “wing things,” especially if the week has been stressful.
So add structure to keep you on track – just a loose schedule – meals/ activities / downtime etc.
# Plan for last minute events
It’s quite likely you’ll get last minute social events or your plans will change so when that happens take 5 mins to plan. It literally takes minutes to look up the menu and check the cals or plan what you might have.
Or if it’s a social gathering / day out plan some snacks – grab some from the cupboard so you’re not starving or relying on higher cal options when out.
# Plan snacks
Planning in snacks ahead of time is a huge help with consistency. Keep a snack drawer at home or the office with things you like and know can fit into your cals, or keep a snack box on the side and fill it up in the morning for the day. Make sure you have snacking fruit and veggies in the fridge too for easy options for everyone.
🤗
Xx
Every Step Fitness 