At B3 Gym, we believe nutrition shouldn’t be complicated. We believe in a long-term approach with a focus on building sustainable habits and creating lasting lifestyle change. We start with a foundation of healthy habits coupled with a balanced whole foods approach to nutrition and then add in physical activity to achieve lasting success.
Before you even start thinking about where you want to go with your nutrition and what your goals are, you need to take some time to think about what you are currently doing. Here are some questions to ask yourself:
- What does success look like to you? When our routines change, it’s easy to put your nutrition and fitness on the back burner. Instead, we should be focusing on what we CAN control through proper nutrition, fitness, stress management and sleep.
- How will you find a new normal? Most of us have had to adjust to working from home. What does this new normal look like for you?
- What worked well for you in the past? What didn’t work well for you? If you’ve tried following a nutrition plan before, what did you like about it? What didn’t you like?
- What do you struggle with the most?
- What has prohibited you from seeing results in the past?
Once you have a better understanding of where you’re at, you can start to create a plan to get you where you want to go.
1. CREATE A PLAN
So, our first step to success is to create a plan. That starts with setting realistic goals. Once we have your goals, we can break them down into actionable steps to develop a foundation of healthy habits.
When setting goals, it’s important to consider the WHY behind your goals. Why is this goal so important to you? How will it affect your life? You want to ensure that they are “SMART” goals, meaning they are: Specific, Measurable, Attainable, Realistic, Time-sensitive. If we want to lose weight, a good goal might be “I want to lose 8 pounds in 4 weeks.” (keep in mind that a healthy and sustainable weight loss is 1-2# per week)
To achieve your goals, you need to develop healthy habits. A habit is a routine of behavior that is repeated regularly and tends to occur subconsciously. These habits will be created as a result of consistently completing action steps! We’ll talk more about those in a minute.
Let’s review some strategies on how to develop healthy habits: only focus on one thing at a time, nail that ONE thing then add something else to the plate, layer your new habit onto something that you already do, instead of taking away things, try adding something first.
2. EXECUTE THE PLAN
Let’s talk about step 2: executing the plan! This is when we put our plan into place. It’s normal to have a few off days here and there, but the goal is consistency. The more consistent we can be with sticking to our plan, the better our results will be. When working to achieve any goal the first step is to create action steps. These are daily and weekly actions we can take to help develop our habits.
If we think about our goal of losing 8 pounds in 4 weeks, we can create some action steps that will help get us to this result. I like to look at my current fitness and nutrition habits when thinking about my action steps. How many servings of vegetables do I eat in a day? If I’m not eating enough veggies, my first action step would be to add in vegetables at every meal. How many times per week am I eating out? I could limit my eating out to 1-2 x per week and cook more at home. If I’m working on my exercise, I can increase those days per week.
Meal prep is one healthy habit that can help tremendously with nutrition. One major misconception with meal prep is that you have to eat the same thing every single meal. When you are batch cooking a protein, you can use it in a ton of different meals! If you’re cooking a ton of shredded chicken in the Crockpot, you can use it in a ton of different recipes during the week: chicken soup, kale chicken salad, chicken tacos, chicken stuffed sweet potato, and avocado chicken salad.
When planning your menu for the week, try to batch cook to save yourself some time! Take a look at your week ahead and plan out your lunches and dinners. I’ll try to plan out my protein, my non-starchy veggies, and my starch. This way, I know what I need from the store and I can batch cook on the weekends.
3. TRACK YOUR PROGRESS
Step 3 is to track your progress. If you don’t track your progress, you can’t measure your success. Tracking and seeing the results also leads to increased motivation. Keep track of how many times you eat out per week or track how much water you drink everyday. If you’re working on eating out less or drinking more water, this will let you know how you’re doing. Another method of tracking your progress is through measurements. With our nutrition clients, we do measurements, weight, and body fat percentage. You can also track how many times you workout each week if you’re working on increasing your activity level.
If you need help with your nutrition and fitness, find a coach! You’ll get one-on-one accountability, education and support. At B3 Gym, we offer virtual nutrition coaching and fitness classes to help you stay on track with your goals. We’ll get to know YOU and help you create an actionable plan to help you create sustainable habits. The best part is that everything can be done online!
I’d love to hear more about how B3 Gym can help you with your nutrition and fitness. Contact me today at firstname.lastname@example.org.