Keeping it together when your schedule changes

We have made it to the dog days of summer. It’s freaking hot. No thanks sumner, you can have these days. I’m just looking at that 10 day forecast and getting by until the cool down! In the mean time, let’s talk about summer planning!

There are a lot of things to look forward to about summer.  Vacation time, maybe a slower schedule, pool time, in-season fruit and veggies, concerts, visits from friends and family, longer days, etc. All of this is what I live for, however, it can throw you off your health goals if you don’t plan for it.

Anytime you’re off your schedule, it can throw your diet/sleep/exercise off. It happens. It’s not the end of the world. But if you’re struggling to get it back on track, that’s when it snowballs out of control. No one wants that. So, here’s a suggestion to keep it together in when life gets a little unpredictable!

Planning! Of course planning is always good. I love to sit down at the start of each day and figure out where my workout will go and what I’m going to eat for the day. If I take just 5 min in the morning to look at the day, it really sets me up for success. For instance, I will look at my calendar and plan what snacks/meals I will have and when. If I do this, I tend to stick to those foods. Planning out what you’re going to eat when you are in a healthy mindset AND before you’re hungry and rushed will help you make good choices through the day.

Here’s an example:

6am-Breakfast: eggs w veggies and sourdough toast

9am-Workout: lift/cardio

10am-Snack: protein shake

1pm-Lunch: Salad (giant bowl of kale, tons of veggies, protein, topped with olive oil and apple cider vinegar)

4pm-Snack: apple with almond butter and cinnamon sprinkled on apples

6pm-Dinner: Grilled marinated veggies, Grilled Salmon, orzo salad

7pm-Evening walk after dinner

If you plan this way on the days you know what’s coming at you, the crazy days won’t be so disruptive. I highly recommend planning as much as you can. Taking the guesswork out of a day makes you feel in control. Feeling in control makes your brain happy. Your brain being happy helps you make good choices. And vice versa. It’s the whole snowball. Make the snowball work in your favor. And there will be some days that you don’t have control. That’s ok. Just get back to planning as soon as it’s possible again.

Enjoy summer! Do fun stuff! Eat fresh veggies and do outside activities! Have a great week and BFit and BWell!