with author Heather Frey
change challenge phase 2: habit shift
The Challenge: Make a PLAN
• Plan what you’ll eat for the day, and into the week, so you don’t make the wrong choices in a fit of hunger. Start thinking about which days you’ll commit to working out or moving so you can implement it next week. You can’t leave your health and fitness to chance. A great body isn’t an accident, and great health takes planning and commitment. BUT, the payoff is so worth it. Plan and prepare your food in advance, set your workout times like an appointment, know what kind of workout you’ll do, and have food at home and ready to prepare. The beauty is, once you have a plan you can stick to, you don’t have to guess all the time, or stand in front of the fridge deciding what to eat and you’ll be less likely to wiggle out of your workout. Stick to your plan no matter what.
Tips and Tricks: Write out your plan and print it BIG. Post in all places you’ll see it - on the fridge, inside the fridge, the bathroom mirror, in the car, etc.
The Challenge: Eat a protein and carb at every meal
• Eat a protein and complex carb at every meal. When you eat them together, protein slows down the digestion of carbs (ie, energy) and the production of glucose. This helps stabilize blood sugar so no sugar highs and sugar crashes. Blood sugar stays level giving you sustained energy. This combination not only gives you the macro nutrients your body needs throughout the whole day, but it helps keep you full longer.
Tips and Tricks: Start the day eating your protein with starchy carbs like whole grains, sweet potatoes. You can also have fruit (a complex carb) and nuts (protein), greek yogurt (protein) with fruit (complex carbs) as a mini-meal. Taper off the day with veggie carbs in evening (see SmashFit Clean Eating Grocery List)
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