Some people swear by it and claim that structure is the reason they’re able to consistently exercise and eat well.
Others find that too much regimentation makes them crazy and increases the chance that they’ll fall off the wagon.
Personally, I’m a fan of structure, just not too much 😉
(I’m kind of like Goldilocks; not too much, not too little, it’s gotta be just the right amount).
I find that having a few, key ‘rules’ around fitness and nutrition helps me stay the course when I’m tired, feeling rushed or just plain low on willpower.
My rules are personal to me; there’s a reason for each of them. And when I recite them to myself, they instantly remind me of why I’ve chosen them and how I’ll feel when I honour them.
Kind of like my reasons for exercising and eating well; linking the behaviour and the feeling that the behaviour gives me is a powerful tool for both creating new habits and sticking to old ones.
In my experience, the best types of fitness and nutrition rules are specific, concise and use positive language.
For the rest of you, here are the fitness and nutrition rules that help me re-commit daily to healthy living. There are three of each because, honestly? I couldn’t manage to consistently follow any more 🙂
Fitknitchick’s Fitness and Nutrition Rules to Live By
- Never miss a Monday; I consider Monday to be the start of my exercise week. Getting a great workout in, first thing Monday morning, sets the tone for the next seven days. If Monday was great (and it almost always is, thanks to my dedicated and enthusiastic Monday morning Step class…), I’m more inclined to hit the gym Tuesday, Wednesday, Thursday and Friday. Note that I don’t train the same way (or with the same intensity) each and every day; doing so would certainly result in injury or over-training for this almost 48-year old woman.
- Never take more than two days off in a row; I find that two days of rest and recovery is adequate for my fitness goals. Unless I’m sick (or on vacation), missing a third day makes getting back to the gym a chore. And a fourth? I’m likely write off the rest of the week (I’m still working on my all-or-none mindset…). And I personally find that de-conditioning happens much more quickly now than when I was even five years younger.
- Just commit to 15 minutes; On days where my motivation is lagging, but I know that a workout is truly what I need to feel better, I tell myself to commit to just 15 minutes. If I’m not feeling it by the end, I’m free to leave and try again tomorrow. Most of the time 15 minutes turns into 30 or 45. And I can count on the fingers of one hand the number of times I’ve hung up my running shoes early and headed to the coffee shop, knowing that at least 15 minutes was better than nothing.
- Always eat breakfast; Many years ago, way back when I was in grad school studying animal ecology, I’d head into the lab on an empty stomach. Working long hours with nothing but cafeteria coffee in your belly was a badge of industriousness and honour. Now that my work day is full of movement, fuelling first thing is mandatory. Not only am I not tempted by coffee shop pastries mid-day (okay, I am tempted by them, but I don’t CRAVE them, there’s a difference), my lunch and dinner choices are much healthier than they used to be; proof that positive habits beget more positive habits!
- Eat protein with every meal; While gram for gram, carbohydrates have the same calorie content as protein, they aren’t nearly as satiating. In part because they are processed more quickly by the body, but also because they trigger an insulin response. Depending on your body’s sensitivity to sugar, that can result in a ‘sugar crash’ and a fairly rapid craving for sweet and starchy foods. And if you’re trying to build muscle (or preserve that which you already have), if you’re not eating protein with every meal, you’re probably not getting enough. Nutritionists recommend that we consume a minimum of 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) per day, although there is much argument in the fitness community about whether this is actually enough. I personally, aim for about twice that; it seems to be the best approach to managing midlife weight gain and muscle loss for me. (And I’ve had clients who’ve been extremely successful with this approach as well…)
- Fuel first, treats second. I love sweets as much as the next person. And if I let myself get too hungry, it’s all too easy to grab a cookie or muffin or protein bar (yes, I consider commercially-prepared protein bars a treat; or an emergency food for times when you’re caught without a healthy, home-prepared snack). I remind myself that sugary-foods rarely satiate and satisfy for long and that if I’m still hankering for one AFTER I’ve eaten my protein-filled meal or snack, I’m welcome to it. When it comes to eating, I don’t believe in deprivation. Making a food off limits only makes me want it more. Moderation is much easier to practice when I fuel first.
Do you follow any of my fitness and nutrition rules?
If so, does it help you maintaing consistency with exercise and healthy living?
Any other fitness and nutrition rules that you’ve adopted? I’d love to hear yours!