Always Have a Plan

We often lose motivation and self-control when left to make spur-of-the-moment decisions about food or exercise. Being unprepared can lead us to poor food choices or skipping our workout to try to accommodate the last-minute scramble. But with a little effort and planning, avoiding these pitfalls is easy.

Planning Your Meals
If you have the same routine every day, this is even easier than if your schedule fluctuates. Either way, you know you have to eat, but knowing what you're going to eat will make it easy to avoid ordering pizza when you're in a jam.

• Create a food plan for each day, and have the in-between snacks on-hand. Be creative with your choices so you don't feel as though you're eating the same things over and over again. So, for example, plan to have cereal or oatmeal 3-4 days and eggs 3-4 days. If time permits, use different veggies in your eggs to create a different omelette. 
• Food shop according to your meal plan. Buy only the foods listed on your weekly meal plan. This will help you avoid impulse buys. And it's a great help if you're keeping to a budget!
• Make as much food in advance as you can. Having the food pre-made is a time saver, and will guard against ordering out if it's a late or busy night. Chicken can be grilled, greens can be washed, mixed, and divided, and veggies can be steamed all in advance. I like to make food for the week on Saturdays or Sundays so I just have to throw some in a container and go. Seek out healthy recipes that will keep for a week or can be easily frozen, such as soups.

Planning Your Workouts

• Determine how many days you need to work out. Anywhere from three to five days is recommended. Twice isn't quite enough, and every day can be too demanding to maintain. 
• Keep a workout calendar. If you know which days you need to work out, it won't be a last-minute decision. Know you have a dentist appointment on Thursday? Make sure the gym is on your to-do list on Tuesday or Wednesday.  
• Don't choose your most hectic days to work out. Some days are just too busy to get to the gym, so don't plan to go on those days. Choose the days you know you can definitely work out. 
• Don't choose unrealistic times to work out. Highest energy times vary for most people. Some people love starting their day with their workout, while others need the stress release of an evening workout. Plan to workout at the time that works best for your mind and body. Unless you truly have no choice, don't plan to be there at 5am if you aren't a morning person. 
• Plan a different workout for each day. Just as you don't want to eat the same thing every single day, you don't want to do the same workout every day. If your gym offers classes, try them. Can you definitely make the Wednesday night yoga class? Put it on the calendar. Monday might be a great night for cardio, and Saturday morning might be your strength-training day. Mix it up and make it fun! 

Variety and planning will help you reach and exceed your health and fitness goals. Share some of your favorite workouts and/or healthy recipes in the comments field below.