The Importance of Planning For Best Nutrition and Fitness Success

Planning will either make or break your nutrition or fitness habits! When I began my journey I had an e-food diary, and e-gym schedule for the week. I began this over year ago to start good habits. Today I make a mental tally of calories about twice a day. Sometimes I’ll take a few seconds to whip out my phone calculator to see approximately how many calories I’ve eaten, and approximately how many more calories I can eat, and what food groups I have eaten from. I also write a weekly gym schedule. I pencil in 2-3 hrs of cardio, 1 hr heavy weight class, 3-4 30min core sessions, and 2-3 hrs of conditioning for the body. It is this combination that works for me, my body type, and my desired look. Many people may look at me and think that keeping my body and health in tact is a very hard thing to do. Not necessarily. Initially this was challenging. Today it’s a breeze honestly. The main setbacks are time and money. You can make time, and you can grocery shop for healthy itmes even with a small budget! You can have the abs, the shoulders, and legs! IT ALL TAKES PLANNING! Nothing happens over night or in mid-air. And although the word planning seems cumbersome to some people, It’s only something to set you up for a lifestyle permanent change. Just think, when you first began that new job, first had your kid, or first made that thanksgiving meal, you had to plan, write it down! But now you’re a pro! And although everyday will be different and bring about different challenges, you’ll be more prepared if you plan for them. SO TIERRA, WHAT ARE WAYS YOU PLAN IN ADVANCE TO KEEP YOUR HEALTH AND BODY IN CHECK??

(Glad you asked!)

Scenario 1-

I haven’t eaten vegetables today, I’m stuck at a meeting that doesn’t let out until 8pm, and I have to wake up early for class, or work the next morning.

SOLUTION

*While McDonalds maybe the first thing that comes to mind for some, have you ever considered getting a Shnucks salad on the go? Sure you have to actually walk in and make it instead of a drive through, but, if you can’t walk into a store, how lazy is that?? Just saying. So this would be my simple solution to this complicated scenario.

Scenario 2-

I’ve only got one day of cardio in, it’s Saturday night, and all the gym classes are done. I don’t want to do a treadmill or machine

SOLUTION

*First of all, the world will not come to an end if your regimen is thrown off one week. Try again next week and you’ll be good. But my solution to this scenario- do an outdoor run or ride your bike Sunday morning. Lots of people will be out! (Provided it’s not winter) If it’s winter make sure you are stocked up on workout DVD’s for emergencies like this one!

Scenario 3-

I’m moving into a new house and our oven won’t be fixed for a few days!

SOLUTION

There are plenty healthy options that do not require a microwave. While fruit, whole grains such as cereal, bread, crackers, nuts and seeds will be easy; vegetables can be a hassle without an oven, right? WRONG

No Oven Required! Veggie Dishes

*Cucumber Salad: Sliced Cucumbers, Tomatoes, Seasoned with Apple Cider, Vinegar, Salt and Pepper

*Giant Green Vegetables: Find them in the frozen vegetable aisle in Schucks. Many come with sauce. Follow the directions on the back and enjoy!

*Shuncks Salad

OTHER

*Deli Sandwiches: (Self explanatory). This is a great way to get some whole grains and protein!

*Baked Potatoes: Cut it in the center, season with salt, pepper, sprinkle shredded cheese, microwave for 7-8min, maybe add sour cream sauce!

*Peanut Butter Pita: Spread a serving of peanut butter and a little of honey on pita bread. Fold bread in half, and then fold in half again. Heat for 25 seconds. Let cool. What a great midnight snack!

*Crab Spread or Tuna & Wheat Crackers

*Whole Grain Chips & Salsa

*Shnucks Pre-Boiled Eggs

Typical Exercise Week Regimen

Monday

1hr Cardio (Evening)

1hr Conditioning (Evening)

Tuesday

30min Core (Evening)

1 15min Cardio (Evening)

Wednesday

30min Core

1hr Weights

Thursday

1hr Conditioning (Pilates) (Morning)

1hr Cardio (Evening)

Saturday

30min Core (Morning)

1hr Conditioning (Power Yoga) (Morning)

*When I do core exercises I hold planks and 5-8 lbs. I spend 20 min on my abs and 10min on my back. I spend about 5-7 minutes on each section- (lower rectos abdominals, middle abdominals & obliques). I consider my core exercise as strength because I hold weights for half of my abdominal moves, which works into my shoulders.

*Conditioning is key to having a long lean body. I recommend 2-3 times of conditioning per week for best results. Conditioning exercises include yoga, Pilates, and Thai chi.

*Each week I’ll switch it up. One week I may focus on cardio by doing 3 days, the next week I may focus on using the resistance training opposed to weights and use the resistance band instead of dumbbells, bars and kettle bells. One week I may try the stair stepper as half my cardio. One week I may try doing an extra day of stretching for a 4^th hour of conditioning to improve flexibility. Switch it up, do something different every week and you’ll never get bored.

REMEMBER: There is a science to achieving a great body, figure out your perfect formula!