I plan out the night before exactly what I'm going to eat the next day, for all five meals. That way, I know my nutrition intake already, and I can tweak things as needed if I have too many carbs or not enough protein.
Once I plan it, I prepare as much of it as I can and pack it all in the same area of the fridge. Easy to grab and go. By doing this, I'm forced to eat what I brought to work for meals instead of going out. Saves money too!
For quick snacks and a chocolate fix, I grab a Fiber One Brownie Bar with a piece of String Cheese. Plain Greek Yogurt with a touch of honey, strawberries and splenda is also a great balance! Always try to balance out protein and carbs as much as possible :)
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When I have a schedule day off (or a few days) or have a vacation, but I stay home; to help stay focused, I make sure to pack my lunch the night before as if I'm going to work the next day. This applies to M - F (my work days).
I find eating on a schedule or as close to one is also helpful.
No equipment necessary, just a brown bag or your favorite lunch bucket, 2 snacks and lunch. This helps so that I don't have to think about what I am going to have while home. It's already planned.
Schedule your weekly exercise routine and consider it an appointment. With 3 kids and a full time job, my biggest excuse was always "No Time". Scheduling exercise helped me plan my weekly routine and hold myself accountable.
This works especially well when you schedule your exercise appointment with a friend or enroll in a scheduled class.
When I don't feel like doing my scheduled run, I simply tell myself, "Okay, then I will just walk instead." What usually happens is; I feel so good to be out there, and my music is awesome, so I end up running!
Sometimes my "walk" is just a warm up for my scheduled "run"
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