March 22, 2022
4 Basic “FIT” Tips
Get “FIT” Tips – The 4 Basics
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Make exercise work for your schedule
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Eat healthy and eat frequently
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Don’t overcomplicate it
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Get a Workout / Accountability Buddy or better yet a Personal Trainer 😉
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Put your exercise time into your calendar and treat it as if it’s just as important as any other meeting.
If you’re too busy to workout, guess what? You’re just making excuses. You need to make the time. You have a lunch hour right? Workout then instead and eat after at your desk. It sucks in some ways sure, but being unhealthy and unhappy sucks a lot more.
Go to bed earlier and wake up earlier. Or go straight to the gym after work is finished. That’s a lot easier then trying to get up from your couch after you plopped down on it for an hour after work. If working out for an hour is too much then do thirty minutes six times a week instead of an hour every other day. Clients (especially in NYC) will always fight me on this one. Guess what? I get it some days just like with me I miss a workout.
But I then take a peek at my schedule and see where I can make it up. And I make it up. Maybe that means cancelling a dinner or a hangout with friends on the weekend. This goes back to making yourself a priority. You’d cancel dinner if something came up with work right? Why aren’t you as important to yourself as your job is? Some heavy questions here 🙂
What I’m saying is that you have to make it work for you, give yourself some flexibility if you have to but you need to make it work like your life depends on it, because it does. There’s always time. Always.
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Diet is such an integral part of your overall fitness.
Big note don’t starve yourself. I repeat again don’t starve yourself. Unless your Christian Bale of course then go right ahead. They’ll be an Oscar in it for you. But if you’re not eating enough you’re body is going to go catabolic (pretty much means it starts to digest itself) and it eats your muscle first not your fat and you get weaker and fatter.
Sorry, I’m scaring everyone now. Next note don’t eat restaurant food every night or takeout and think you’re gonna burn it off in the gym. Unless you’re on the varsity row team burning outrageous calories every day, hour after hour, don’t count on it.
Sure it’s calories in calories out (sorry I said the “c” word) but why make it harder on yourself. Eat clean non processed foods and remember nobody got fat from salad, ok? Minus the ranch of course. Buy some groceries for gods sake and put them in your fridge. They deliver now so you don’t have an excuse. It’ll make it so much easier to eat healthy because you know what’s in it, and also buy some clean snacks to bring to work.
I recommend 6 meals a day two and half to three hours spaced out. Three meals and three snacks. Or six smaller meals whatever works best for you. And lastly portion control is key. Even when you’re eating healthy if you’re eating too much protein or carbs your body will take the excess and store it as fat. Eat until your full. Not sure when that is? Give yourself a smaller portion than usual for dinner. Eat it. Then take a mental note of how hungry you were leading up to your late snack.
If you’re super hungry then maybe you cut a bit too much from your meal and have a little more snack that night. If you were fine then take a note of that for your portion sizes moving forward. I tend to rely on intuition when it comes to this kind of stuff and the more you’re aware of what you’re putting in your mouth and how much, the better you’ll become as well.
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Keep it simple. Walk before you run… literally.
Ask yourself? What can I do today to move the needle closer towards my goal? Before you give into temptation or skip the gym. Ask yourself. Is that cake worth more to me then the feeling I’ll have when I look into the mirror and have my flat stomach etc? Is going to drinks after work more important to me then keeping my commitment to myself?
Stop and make yourself aware of those day to day choices you’re making that do not align with who you want to be and how you want to feel. When you consistently make healthy choices and make yourself and your health a top priority you’ll be taking ownership and control of your life. Warning… Side effect, increased self worth and confidence. Now pat yourself on the back already. You deserve to feel good about you. And I’m being serious here. Seriously.
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Get someone to hold you accountable.
This is where the first two tips really can solidify into your routine. They’ll hold you accountable if you skipped your workout or ate at five guys again and you’ll do the same. And most importantly you’ll have someone cheering you on when you do something good or when you hit that milestone.
Of course I’m partial to you getting a personal trainer but I’m realistic here. Is everyone going to get a personal trainer, health coach, nutritionist… No. One of them (that does it all ;)… Maybe (But if you’re on this email list you must realize that this service is a great tool and if you haven’t tried working with a trainer or fitness coach I highly recommend you give it a try) But even if you get one it doesn’t mean you’re actually going to hold yourselves accountable and get “FIT” (whatever that means to you) but it’s definitely more likely.
Personal trainers streamline the process for you to achieve your desired level of fitness. They save you time, set goals, and give you the one thing that most people need… Scheduled Accountability. You’ve paid money for their service and for most people that’s enough to make them show up for themselves and as you know that’s 80% of the battle. But if personal training isn’t for you at this moment try a workout buddy or even a friend, co-worker, or family member, and hold each other accountable.
A simple text, call, or email checking in on your workout days and/or meals making sure you’re shown up for yourself or made healthy choices can be enough to help you continually propel towards your fitness goals.
