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You won’t ace an exam without studying…..and you won’t lose weight without planning to.

It’s almost a new year and that means it’s time to make a new routine…. one that incorporates daily exercise and healthy eating habits. Pull out your planners, folks! I know we’re all busy people, but common! There are 24 hours in a day and I’m sure that you can find 1 to dedicate to yourself! Just 1 hour!

I have found that people that “schedule” their exercise times are more likely to actually show up, perform well, and achieve their fitness goals. If you want results, then begin by “scheduling” 5 hours per week…..and by “scheduling” I mean make room in your damn calender and “write it down!” While you’re at it, you might as well plan yourself a list of exercises for each workout day. I like to use search engines to create my workout routines. Bodybuilding.com is a great resource. Just type in which muscle group you wish to target and get an exercise bank with user ratings of effectiveness for each exercise listed!

We all know that nutrition is even more important than exercise when it comes down to achieving results. So, keep those calenders out…..it’s time to schedule your meals and make a grocery list! That’s right, just schedule your meals for every 3 hours and make sure to pack enough food for your busy day. This will assure that you don’t get hungry and reach for the wrong foods. I enjoy my 10, 1, 4, 7, 10 schedule.

I recommend that throughout each week, you slowly build a list and plan to shop on Saturdays or Sundays. Try to leave yourself an hour each weekend to prep food for the following week (baking meat and pre-chopping veggies). If you plan, shop, and prep your food, then you are far less likely to let your efforts go to waste by opting to “eat out.” I will be providing detailed grocery list instructions in my January blogs, but for now, focus on keeping the following foods stocked in your refrigerator:

• Lean proteins (fresh/frozen): chicken breast, turkey breast, fish, eggs, liquid egg whites, lean ground turkey, chicken, and beef, fat-free cottage cheese and plain fat-free Greek yogurt
• Green veggies: spinach, kale, arugula, zucchini, asparagus, broccoli, green beans
• Healthy fats: avocado, coconut oil, olive oil, unsalted nuts and seeds
• Fresh Fruits: up to 2 servings/day at most. 1 serving=1 apple, 1 orange, 1 banana, 1 cup berries or melon

Get prepared to get results!

Stay fit, stay happy, and stay healthy!

-Lauren