Healthy Habits Checklist

Very few things turn out well without a bit of planning. Sure, there's the spur of the moment celebration and the successful wing-age of a work meeting, but for the most part things run more smoothly when there is a little planning involved. I'm not saying that calendars and elaborate checklists need to be involved, but it is wise to at least think through the process and develop some sort of game plan. This is a process that I like to do at least every night before I go to bed. On good days I will start this process much earlier in the day or even the weekend before. The earlier the better, but there are the days when the time just isn't there.

To keep things nice and easy ask yourself these 3 questions:

What will you have for breakfast?

Breakfast is by far the most important meal. Make sure you have something that you can either a) make and eat before you have to leave for the day, b) can eat on the go, or c) eat as soon as you get to were it is you are going. Do not "forget" about this meal. Your body needs fuel to start burning calories and to help get your brain get started. I guarantee you will have a better day if you eat a healthy breakfast. Quick and easy options include:

  • Make before -  Iced coffee with coconut milk, eggs and sautéed spinach
  • Eat on the go - Coffee, toast with Peanut Butter and a banana
  • Double as a Snack - Coffee, No Bake Oatmeal Bites and an apple
  • Eat when you get there - Green Tea, greek yogurt with blueberries and nuts
  • Gas station saviors - Small coffee, giant bottled water, Kind Bar, banana

What is your plan for lunch?

My favorite option for lunch is leftovers or leftovers reworked. Make extra dinner and put some aside for the next day or add some chicken or salmon to a salad base that you make while dinner is cooking. You can plan to stop and grab lunch at your favorite lunch spot (lean proteins, greens, whole grain carbs - unless its a cheat day). Or you can swing into a grocery store and purchase a wrap from the deli or a pre-mixed kale salad, an avocado, and some nuts. Either way, decide on your plan the night before.

What time will you workout? 

Yoga or CrossFit class after work? Get your outfit packed and put your yoga mat in the front seat of your car to remind you all day of your plan. Make sure to hydrate throughout the day, as we tend to be less hydrated at the end of a long day.

Personal training session early in the A.M.? Lay out your clothes and get your water and other necessities ready to go and then get to bed. Depending on how early I have to get up, I sometimes sleep in part of my workout gear. Lots of sleep, or at least some extra, will help you to be able to tackle the workout head on. For me this is a requirement, otherwise I'm hitting the snooze button! Plan your breakfast to be something that you can easily digest. For me a banana and a couple of Protein Power Bites does the trick.

If you can't get a workout in because of a really crazy schedule then get in the extra activity throughout the day. Park farther away, take the stairs, do air squats, planks, or leg lifts whenever possible, crunches before bed, calf raises as you brush your teeth. I call it Stop Drop and Exercise!  Something is better than nothing.

If you would like to give yourself a fighting chance to have good food readily available, plan ahead as much as time will allow. You will realize that you like when you don't have to think about what you're going to eat and that it fits into your day much smoother than eating something "convenient" and then regretting it or feeling disgusting shortly after. Then, you will  have time to think about more important things, like which Pinterest project your gonna do this weekend. If only.