How to Plan ahead for a successful week

If you are new at starting your fitness journey it may seem like a daunting task.  All you really have to do is change your mindset in order for it to work.  Remember why you have set this goal... it is because you want a certain result.  YOU.  No one is forcing you to change your lifestyle.  If it's something you truly want then you have to stop putting so much negative energy around it.

It is also SO important to work on small changes.  And that goes for any kind of goal you have in life.  You can do a complete switch from one day to the next but you are almost setting yourself up to fail, especially if you have a negative mind.  Changing your lifestyle is more mental than physical - If you tell yourself than you can, then you will.  If you tell yourself that you cannot, then you won't.  You are the person you believe yourself to be.  So imagine yourself in the life that you want and then go on to planning out how to get there.

*UPDATE* I am creating a blog post expanding on all of the below.  I'll link them as they are posted!


1. Pack your gym bag.  
Make a master list of the necessities you will need.
See mine HERE

Are you going to the gym early in the morning before work?  Think of your morning routine and what you'll need.  Or keep a pen and paper handy one morning while you get ready and write down everything you use.  Keep that list every night while you are packing your bag.
Pack your bag, leave it by the door and have your gym clothes next to your bed!

Are you going to the gym straight after work?  Bring at least two different gym outfits...In my experience, the mood I am in will determine what kind of clothes I'll feel comfortable working out in that day!
Pack your bag and leave it by the door!



2. Prep your food.
If you are out of the house for most of the day, if you do not eat or order out, if you leave the house early in the morning, you are going to need to prep some food.  Always bring more than you think you'll need.  Some days your body will require more energy than others.  (If you are not eating enough throughout the day you get cravings.  That is why what you eat is just as important if not more important than your exercise regime in achieving that healthy lifestyle and physique.)  You don't necessarily have to track your macros, eat the same things every day or have every single meal for the week planned out.  But it is good to have options just in case you need a meal quicker than the time you have to cook.
Pack your lunch bag and have it ready to just grab n go in the fridge.

*Look for recipes and food prep tips in upcoming blog posts!



3. Plan your workouts. 
See an example of my week HERE
So now that you made it to the gym, what do you do?  I used to just show up at the gym and do exercises that I felt in the mood for.  Unless you have a good knowledge of different exercises, you will just lean towards what you know.  This is also a good way to end up with muscle imbalances because you are overworking the same muscle groups.

Spending more than an hour in the gym is also not feasible for most people, especially those just starting out on their fitness journey.  Look at your week and decide when you can get to the gym and how much time you can spend there.  If you do not already exercise regularly then I would suggest 3 days/week for 30 minutes.  It's better to start small and work your way up instead of jumping in over your head and getting frustrated with the packed out schedule.  Getting used to being consistent with what you can do then gradually increasing the amount of days and duration of exercise is the best way to ensure you will stick with it long term.


4. Veering off track
Miss a workout?  Eat something you didn't plan for?  Get over it.  Try to remember that this is just a guideline.  Plus, it is in the past now and there's nothing you can do to change it.  The best thing you can do is acknowledge it and why it happened then get right back to your plan after the missed workout or unplanned snack/meal.  One time isn't going to ruin your progress.  What will ruin it is if you continue to miss workouts or continue to eat off plan for multiple days.