We are what we repeatedly do, right? When starting out on a path towards a Health, Nutrition or Fitness goal, consistent behaviours over long periods of time are the key difference between success or failure. This should not be new information: our Coaches understand and promote the importance of building strong foundations of habits and behaviours in order to achieve success in any lifestyle change.
Modern society throws us so many things to be stimulated by. Sights, smells, sounds, and feels. We’re constantly alert to anything that can promote a response from our body, and it can feel like we’re constantly ‘on’, with our senses always heightened. This can become extremely triggering, especially for those of us who feel the need to respond to every notification on our phone, every smell of a donut, or every excuse not to go to the gym.
When thinking about embarking on any nutritional goal, be it fat loss or muscle gain, achieving consistency with our eating patterns in our day to day lives is key.
So how do we set ourselves up for success with so many stimuli and pulls in different directions?
Take the pressure off!
First of all, let me take the pressure off you. No one expects you to be auditioning for Masterchef every night!
Find a few meals you enjoy cooking and that you can batch cook and freeze for when life is really busy. Repeat these. Weekly.
Base these around a solid protein source, carbohydrates and as many vegetables as you can, and then make the portion size appropriate to you.
Having these written out the week before so you know what you’re cooking each night can be really helpful too, especially to make the shopping list easier and take some extra decision making out of your day.
Build yourself a schedule for your day that factors in your feeding times. Don’t let yourself get too hungry so you succumb to those triggers when you walk into the coffee shop and see/smell those fresh cakes.
Keep your snack game strong!!! Utilise high protein snacks, fruit, dairy, or a protein supplement (if necessary, depending on your goal) to keep you full in those times that you know your energy dips.
DON’T see prepping food as a chore. Choose to do it at a time when you’re already in the kitchen, rather than having to set aside a specific time in your day. Already cooking dinner? Prep some overnight oats fo the next morning while your pasta is boiling! Time saved at dinner, and in the morning when you’re breakfast is already ready.
If you have meals that work for you and you enjoy eating them, then KEEP DOING THIS! The only one putting pressure on you to switch things up is yourself.
What if I mess it up?
On the days when things go slight awry, I always aim to employ a bit of self reflection. Try to find one behaviour that you did that day that took you one step closer to your goal. I’m pretty sure you’ll be able to find one.
“Consistency - The quality of achieving a level of performance which does not vary greatly in quality over time.”
When you trip, fall, or stumble, go back to that point where you you maintained a level of consistency.
Then keep going a little bit more.