How to Make the Most Out of Your New Fitness Plan/Program

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Are you starting a new fitness routine, program, plan, or habit? How can you make sure you stay committed and see results? Check out my tips below to get the most out of your new fitness plan/program!

 

1.     What are you putting into your body? If you want to see and feel change, you have to change not only what activities you’re doing but also what kind of food you’re putting into your body. I’m not here to give you a meal plan, or a new diet, but if I’m starting a new routine, I want to see results. So I usually have to make some changes to my diet. Personally I like to  cut out bread and pasta, and start eating more complex carbohydrates like sweet potatoes, vegetables and fruits. I completely stay away from processed foods, and I limit the amount of dairy I consume. If you’re interested in changing up your diet and getting a strict meal plan you can speak to a nutritionist. If you want to make some small but effective changes, try cooking most of your meals, and eating whole foods and vegetables (baked salmon, roasted broccoli, and sweet potatoes for example. Or a healthy bowl!)

2.     Create a routine. Check your schedule and put in time to do the work. If its rolling out of bed and doing a 10 min core workout in your pajamas right when you wake up at 7am, then do that! And plan for that. Set up your mat next to your bed before bed, and set your alarm. If you commit to the same time each day you’re more likely to do it!

3.     Find your community and lean on them. We need people to help us stay committed and to talk about what we’re going through. Find your community who has similar goals as you, and chat with them often. How are you feeling after a week of this new program? What are some helpful tips that you’ve learned, that you can share with your friend? What have they learned and can share with you? You’re not suppose to do this life alone, so use your team and your people!

4.     Document your progress. Whether that are photos/selfies before, during and after the program, or keeping a journal to document what you’re doing and how you’re feeling. You can keep a journal to write down your meals and activity and then also pay attention to how you’re feeling. Were you low energy? Did you eat enough that day? Were you feeling amazing? Then write it down and document it! Social media is a great way to hold yourself accountable, and keep documentation of your new program.

5.     Celebrate your successes. Did you finish the first week of your program? Or did you finish the entire program? Now it’s time to celebrate! Don’t be shy. We need to acknowledge our accomplishments and include the people who supported you along the way. Also, CONGRATS! And keep going!

What I Eat in a Day

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One of the most popular questions I get asked is: What do you eat all day? I took sometime to document an entire day from start to finish. Here we go!

Monday: I wake up at 6:30am. I drink a glass of room temperature water, get ready for my day and head out of my apartment in Brooklyn around 7am. I teach a cycling class at 8am, so I have to be at the studio by 7:30am. I don’t eat anything before that class. I don’t like to eat too closely to teaching because I’m generally not that hungry early in the morning, and i’ll get an upset stomach during class if I have a full stomach. At the studio I make myself a hot green tea with a splash of almond milk in it and drink before class begins.

9am After class I order a smoothie from the cafe at the studio. Usually with banana, strawberries, pea protein powder, almond milk, and coconut oil. I also have a cold brew coffee on ice with a little half and half in it.

10:30am I teach two 20 min rides back to back. After these three classes on Monday morning, I’m feeling accomplished and hungry!

11:30am I eat an early lunch! I go to a restaurant down the street and order brown rice with steamed vegetables and tofu with a vegetable patty and avocado on top. All with some tahini sauce and this amazing Korean bbq hot sauce.

By 2pm I’m back home in Brooklyn. I decide to make one of my favorite recipes in the crockpot for dinner. Butternut Squash Coconut Chili. (Click here for recipe!) It’s an incredibly easy dish to put together, especially if you buy the butternut squash cut already. Everything goes into the crockpot and then in 4 hours the meal will be ready!

Around 4pm I’m hungry for a snack. I put together a plate of gouda cheese, cut up gala apple, hummus, rice crackers, and some raw almonds. This is my “cocktail hour” snack. My mom use to make a small cheese and fruit plate around this time when I was growing up, so its kind of engrained in me. It makes me feel like home.

7:30pm dinner is served! Butternut squash coconut chili goes on top of some cooked quinoa, topped with chopped avocado and some coconut flakes. I eat dinner with a large glass of water. This dinner is so comforting, and incredibly aromatic! My entire apartment smells delicious, and this slow cooked meal is easy to digest and leaves me feeling full and happy.

9pm I have some pieces of dark chocolate, make some hot rooibos tea with steamed almond milk, and start winding down to get ready for bed. I’m in bed by 10:30pm, and usually asleep by 11pm.