Ten tips to get your week off to the best start.
You don’t need the perfect plan or a big overhaul to have a good week. A few simple choices around food and exercise can make the week get off to a good start, more healthy, and more manageable.
Below are ten nutrition and workout tips you can use straight away.
1. Plan when you will exercise this week
Before the week gets busy, decide when you will exercise. Short workouts count. Two or three planned sessions is more than enough to make progress. Block out the time in your diary like you would do for a meeting.
2. Focus on strength training first
If time is limited, strength work gives you the most return. It helps you get stronger, more toned, and supports your joints and metabolism. Even 20 minutes is enough when it is done properly. You can just message me to get sent a home strength workout, right now!
3. Choose workouts you can actually stick to
There is no point planning long or intense sessions if they are not realistic. Pick workouts that fit your schedule so you are more likely to do them. Basic, but true.
4. Eat regular meals, even if they are simple
Skipping meals often leads to low energy and cravings later on. Aim to eat regularly throughout the day, even if meals are quick and basic.
5. Include protein with each meal
Protein helps keep you fuller for longer and supports muscle and recovery. This could be eggs, yoghurt, chicken, fish, tofu, beans, or whatever works for you. Aim for approx 20-30g at each meal.
6. Add, do not restrict
Instead of cutting foods out, focus on adding in things that keep you fuller for longer. More protein, more veg, more fibre, & fruit.
7. Do not save all your exercise for the weekend
A little movement spread across the week is far more beneficial than trying to do everything in one go. Short, regular sessions really make a difference.
8. Keep pre or post workout food simple
You do not need anything fancy. A normal meal or snack with protein and carbohydrates is more than enough to support your workouts. You don’t need to be spending hours in the kitchen doing food prep – that’s hard to sustain.
9. Avoid Alcohol
Drinking alcohol can really slow results and progress. My most successful clients got the best and quickest results when they limited their alcohol intake or cut it out completely. Alcohol is empty calories which can hinder fat loss, plus you’re more likely to lose the motivation to exercise and eat well after a night of drinking and a bad sleep.
10. Aim for consistency.
You do not need to eat perfectly or train perfectly for results. Showing up most of the time is what makes a difference and consistently building those healthy habits. Missed workouts or off days don’t undo progress.
Try not to change everything at once. A few simple nutrition and workout habits & tweaks can set you up for a healthier, more positive week.