Happy Monday! We are back in Colorado after a crazy travel weekend. My childhood friend (and later college roomie), Meghan got married on Saturday. Over the weekend, we traveled back to Atlanta to be part of her special day.
The wedding was so incredibly beautiful, and I am so happy for my friend, who made a gorgeous bride, and her new husband!
After a weekend away, some questionable food choices, and absolutely zero time to exercise, I decided that I wanted to chat a little about consistency. I find that most of my client’s biggest struggles in their journey to a healthier lifestyle is (consistently ;)) consistency. I’m talking consistency in the gym as well as outside the gym! Unfortunately, one or two training sessions with a trainer during the week isn’t going to make you fit, and, equally as unfortunate, neither will eating really clean for one day. I know, it blows.
No matter how rock solid you are during the week with your diet, you are still going to jack it all up if you decide to go on a drinking binder and eat a whole pizza to yourself over the weekend. Think about it. Are you that week day warrior that sticks to your routine Monday-Friday, eats incredibly clean, nutrient dense foods and works out everyday, until Friday night rolls around? Then you just say f*** it, hit the bars, and forget all about the progress you had made through the week. Let me be the bearer of bad news and break it to you that all that hard work you put in during the week means nothing after a weekend of laying on the couch eating junk food and sipping cocktails. At the very best, you are simply maintaining the status quo.
I’m not telling you that you can never enjoy your life ever again if you want to be fit and healthy. Absolutely not. Listen, you’re talking to the girl that loves her some dessert and mimosas. Living your life is part of a healthy lifestyle as well! What I am trying to convey is that you have to A) figure out a way to balance your healthy lifestyle with social outings, holidays, and other occasions that may call for you to ditch your healthy ways for a hot second; B) be real with yourself about what your goals truly are and whether you are willing to accept the consequences of the action that may be leading you off track; and C) have a plan of how you can get right back on track after you fall off.
Life is all about balance. Last weekend, one of my best friends got married! That is a celebration I wouldn’t miss for the freaking world! I knew I wanted to enjoy myself, celebrate my friend, and focus on nothing but her having the best day ever. When the occasion calls for that, set yourself up for success in the days leading up to the event. Avoid sugars and alcohol, focus your meals around plenty of veggies and lean meats, and be sure to get your workouts in! That way, when your celebratory weekend rolls around, you can feel totally prepared to relax and enjoy the festivities.
The next step in all of this is understanding the consequences of falling off the wagon. If you are actively trying to lose weight or build muscle, going out drinking and eating with your friends every weekend is going to drastically thwart your progress. You have to make the decision for yourself if you are willing to accept the possible setbacks you may incur by choosing to go out drinking or by binging on that pizza. Figure out what is more important to you, and make an educated decision.
The best way to get immediately back on track after a celebratory meal or a few drinks is to have a plan in place to do so. I have a few healthy meals that I LOVE. For example this chicken thigh recipe or this bruschetta chicken recipe. I will typically plan to make one of these meals the day after a weekend of off-plan eating or drinking. That way I know it will be satisfying and nutritious, and I won’t be left wishing I could relive my bad habits again. It actually makes me feel better, and I know that it will motivate me to continue on with that plan.
I also plan a fun workout for the day I get back to my routine. Yesterday when we returned from Atlanta, we ate lunch, unpacked, and headed straight back out the door for a long hike. I was grumpy and tired from travel, but getting outside and being active again made me feel tremendously better. Now I feel ready to hit the ground running this week with diet and fitness.
Anything you do consistently is going to translate to where you are at in your journey. As many people say, “you are what you repeatedly do,” or even more in your face: you are what you eat ;). Eat your damn veggies, friends. Step away from the cookies in the grocery store! Avoid the aisles and stay on the periphery. Fill your cart with REAL food. Grab all the veggies, fruits, meat, nuts and seeds your heart desires, and whip up some delicious, healthy meals that will kick those unhealthy habits to the curb.
In conclusion, know that you are worth that extra effort it takes to get up and get moving or the time it takes go to the grocery to buy fresh produce. You’re making an investment in your long-term health, after all! Be consistent with your eating and your fitness, and I promise you, the results you want will come.
I hope you all have a wonderful week. Get out there and make it happen this week! I'll leave you with this pic of the world's best wedding date: