Mindful planning and action as a survival strategy this week
So I survived the first week of the challenge! Here’s how I did it. It’s not just about diet and exercise, it is about fitting it into your life so you don’t compromise the things you love.
Mindful planning - find a place that works for your schedule
I am not an F45 ambassador, I chose F45 Caroline springs because through mindful awareness, I know this about me;
I don’t like mornings so I will need to taper my week to allow for tiredness as the week progresses. It would be crazy for me to expect that I would train at 6am every morning!
My life ALWAYS has twists and turns that disrupt my schedule. F45 has a 5.15am class that I can attend if life has thrown me some unexpected disruptions. I have a plan but I’m also able to be FLEXIBLE.
Here is my weekly training plan;
Monday, Tuesday, Wednesday - 6am
Thursdays – 9.30am
Fridays – 5.15pm
Sat/Sun – run (as I love it and I would like to participate in some events this year)
It took some time and planning, but I was able to organise these times around family, work and our social activities.
Get organised with your meals and snacks
If you are working on losing weight, you need to stick to a calorie controlled meal plan. This also ensures regular food intake, no skipping meals or overeating in one sitting. Get to know your calories and Keep It Simple!
I eat more for fuel and health (and I know that the weight will reduce as a bi-product). I have a folder with all the recipes that I have collected throughout the years – I refuse to compromise taste at meal times. You can eat healthy and enjoy your meals. It just takes time to experiment and learn what you like and what you don’t like. Portion control is the key but filling up with as many veggies/salad as possible.
This week we ate a lot of chicken for protein, salads, and veggies! I don’t cut out carbs or dairy, I simply increase my intake of fresh vegetables and manage it within the calorie allocation for each meal.
I also cook double portions that double up as lunch the next day! It needs to work into life!
Keep your motivation high
Know why you are doing it and keep reminders around you. I stop 4-5 times each day to feel my body – so alive and awake. Stiffness has settled and I am feeling stronger and fitter. I have also increased my activity each day that includes my girls. Sleep quality is so much better – I set a 9pm off time for the day!
I have also had incredible support from you! Thanks for cheering me on and helping to spread the word that good health and fitness is for everyone, and no matter what you know or don’t know, build your knowledge and grow from there.
Dealing with cravings
Mindfully acknowledge when you have a craving and be curious about the connection. I have learnt this week that I enjoy coffee to relax and when I take a break. I also use it as a symbol of the weekend and a connection to socialising. This week I have tried new ways to enjoy a break (send a message to my hubby or a friend), go for a brief walk or stretched out my body. I also noticed that I craved something sweet whilst out shopping. I sought out Boost juice as they sell the most amazing protein balls (in single serve!!!). It was fine to satisfy my craving (and healthy too).
So the focus of week 2 is consistency and building muscle. It is now becoming a familiar routine so I just need to follow the plan! I hope that we have inspired you to begin to learn about what works for you. Not every one will be able to include this intensity – that’s ok. But whatever you mindfully plan to do, try to keep it consistent.
