There’s been a lot of interest in the Back on Track 30 Day Re-Focus for June. In my last post I outlined a little about what I planned. Here’s a little more information to get you started.
- Plan! June 1st is a Saturday… yes… a weekend. Focus doesn’t have to begin on a Monday.
- Be realistic! Don’t set lofty, unattainable goals. Focus on how you feel while paying attention to areas that you’ve previously overlooked like hydration, calories, and lack of movement.
- Write a little letter to yourself detailing WHY you want to get Back on Track. How are you feeling? What do you want to accomplish? Why is it important to you. When things get challenging READ IT. Remember why you started this. Remember what you wanted.
- Think of food as either nutrient dense or not nutrient dense. When we assign words like “junk” to food it also plays into emotions of food. We feel bad when we eat “junk.” Sometimes we even feel frustrated what we “have” to eat “good” or “healthy” food. Remember that this is YOUR body and your permanent home.Your body needs nutrient dense foods to perform optimally. Try your best to give your body not only what it needs, but what it deserves… what YOU deserve.
- Remember that it’s only 30 days. As of today, I’ve been alive for 17,065 days. The next 30 is a drop in the bucket. You can do it. It isn’t forever.
- Plan to move for at least 30 minutes a day. This doesn’t mean you have to do a full on kickboxing workout or run 10 miles. It means you have move your body for 30 minutes outside of your normal routine. For example if you walk 15 minutes a day to your job everyday that’s your routine. There are 48 half hour segments in a day. Play on the swings at the playground, grab a basketball, go for a walk with your kids or your dog or both. Something you don’t normally do for 30 minutes. You’ll be surprised how good it feels… especially on the days you don’t want to do it. I challenge you to take those additional 30 minutes and do something different and fun.
- Weigh yourself and take your measurements by the end of the day on May 31st and then put them away. Do NOT weigh or take measurements again until July. You can use a pair of pants or a shirt to see how you’re doing but this really isn’t about weight it’s more about re-focusing on your health and creating new healthy habits. There are far more indicators of health than weight. It only tells one part of the story. How you feel will tell you far more than the scale ever could.
- HAVE FUN! This shouldn’t feel like a chore it should feel like a mission! You’re on a mission to increase your movement, develop healthy habits, feel better physically and emotionally. Focusing on your health will do just that!
A lot of people ask me about what books I’ve read or what products I’ve used and wellness is inherently personal. You’ll find what works for you and what works within your lifestyle. We can navigate those waters together to discover what your best approach will be for long term success. I’ve compiled some parts of my original eBook Healthy Fare that can help with the planning of your personal wellness story. These are available for free use at your leisure.
Download this page that gives 9 easy steps to begin the process of meal prep. Meal prep is one of the best ways to set you up for success. We tend to run to convenience because we are busy and lack planning in advance. If you take the steps to meal prep then you can properly calculate calories and nutrients. PRO TIP: I use my daily planner schedule when meal prepping. This way I can see what days I may be out later than usual or will need an additional snack to make it through a day. It’s planning for these things in advance that will keep you focused and on track.
Download this page for answers to the age old issues of meal prep: If I’m cooking a week of chicken breast HOW BORING WILL THAT BE BY FRIDAY? Good question! This guide gives you some tips on how to season your food so that you can have a similar base like chicken breast but completely different meals: Lemon Pepper Chicken, Rosemary Herb Chicken, Cuban Chicken Strips, Buffalo Chicken baked tenders. All the same base, completely different foods. Seasoning will keep your food flavorful and varied. Eating well doesn’t have to be boring!
This weekly meal planner will help you decide what you’ll eat. I plan on Fridays. I take my calendar and look at my schedule for the week. I then put what meals I’ll need at home and what I’ll need to take with me. What I’m cooking for just me and what I’ll need for my family. This is tremendously helpful. When you’re done then use the next sheet.
The shopping list is an insurance policy. You take your weekly meal planner from above and you look in your fridge and pantry and see what you HAVE to make your meals for the week. If you’re missing anything then put it on this list. When you shop drink a big glass of water, have a meal, and THEN go to the store and get ONLY what is needed. When you shop hungry and with no planning you end up with a bunch of impulse purchases and not what you needed. This take practice and discipline.
If you bite it, write it! Write down everything you eat and drink. From a tic tac to full meal. Write it all down. Be honest, it’s only for you but you’re only cheating yourself by not writing it down. Pay attention to how you feel. I’ve been known to put emojis next to my food to chart my emotions. If you’re an emotional eater this will provide you with clues to your own food behaviors. Look it over at the end of the day and see how you did. How did you do? What could you have done better? Did you drink enough water? How did you feel about your food choices?
Check out this website for help on calories, macros, and more: https://www.healthline.com/nutrition/how-to-count-macros#step-by-step
Other Helpful Items
Here’s a couple of things that have helped me. If you’re interested in them feel free to purchase. Again, they are a help, not a requirement.
These books were amazing. After being diagnosed with Binge Eating Disorder it was a helpful resource for me. It helped me get to the root of the issues I had with food and how to talk to my counselor about it. NOTE: They are on MEGA SALE! I paid over $25 for each book!
Food scales really help you with portion control. I’m always surprised by how large we eyeball portions. Weighing your food keeps you accountable to proper portion sizes and calorie counts.
You are now ready to take on 30 days of Re-Focus! Let’s do this! If you’d like more accountability feel free to join my Facebook Page here: https://www.facebook.com/reginabartlettweightandwellness/