goal setting

  • Fitness

    The Importance of Consistency: Small Habits Lead to Big Results!

    Ever notice how some people seem to nail their fitness goals while others keep struggling? The secret? Consistency. It’s the key to making lasting changes and seeing real progress. The importance of consistency in health and fitness cannot be overstated. Without it, even the best workout plan or diet won’t get you far.

    It’s all about showing up day in and day out. Whether it’s getting up for that early morning run, choosing a healthy snack over a sugary treat, or making time for a bit of activity during the day, consistency is the name of the game.

    Consistency doesn’t mean perfection. It’s not about never missing a workout or always eating perfectly. It’s about making those small, healthy choices most of the time and building habits that stick. When you’re consistent, those little efforts add up over time, leading to big results.

    So, let’s get into ‘The Importance of Consistency: How Small Habits Lead to Big Health Results!’

    the importance of consistency

    What is Consistency in Fitness and Health?

    It’s all about showing up regularly. The importance of consistency isn’t just for workouts, but for eating well, sleeping right, and managing stress. Consistency means making a commitment to your health and fitness goals and sticking with it, even when it’s challenging or inconvenient.

    Everyday Examples

    Doing that morning jog every day: Whether it’s sunny or rainy, making that morning run a non-negotiable part of your routine helps build endurance and keeps you active.

    Meal prepping on Sundays: Taking time each week to prepare healthy meals ensures you have nutritious options ready, making it easier to stick to your dietary goals. I have a step-by-step guide on meal planning and prep if you’re interested in this: Principles of Meal Planning: An Easy Step-by-Step Guide – Check it out!

    Going to bed at the same time every night: A regular sleep schedule is crucial for recovery and overall well-being, helping you feel rested and ready to tackle your workouts.

    Consistency in these daily habits creates a strong foundation for lasting fitness and health. It’s the small, regular actions that add up to big changes over time.

    Benefits of Being Consistent

    Consistency is the secret ingredient that brings about remarkable changes in both your physical and mental well-being.

    Physical Perks

    Stronger heart and lungs: Regular exercise improves cardiovascular health, making your heart and lungs more efficient.

    Muscles that are more toned and flexible: Consistent workouts help build and maintain muscle tone, keeping you strong and limber.

    Keeping your weight in check: Sticking to a balanced diet and regular exercise routine helps manage your weight effectively.

    Mental Wins

    Less stress and anxiety: Regular physical activity releases endorphins, which are natural stress-busters. It also helps regulate your mood and reduce anxiety.

    Feeling happier and more focused: Consistent exercise boosts your mood and sharpens your focus, making you more productive and positive.

    Building mental grit: Sticking to your fitness routine, even on tough days, strengthens your mental resilience and determination. Can’t Hurt Me by David Goggins is a must-read on building mental grit and resilience!

    Long-Term Gains

    Steady weight loss that sticks: Consistency leads to sustainable weight loss, helping you maintain a healthy weight over time.

    Lower risk of diseases: Regular exercise and a healthy diet lower the risk of chronic diseases like diabetes, heart disease, and certain cancers.

    Living a longer, healthier life: Consistent healthy habits contribute to a longer lifespan and improve your quality of life, making those years more vibrant and active.

    Staying consistent might seem challenging at first, but the rewards you reap make it all worth it. Remember, it’s not about being perfect; it’s about making steady progress and enjoying the journey towards a healthier you.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    The Science Bit

    Consistency might seem like a simple concept, but there’s some fascinating science behind the importance of consistency and why it works so well in fitness and health.

    Habit Formation

    How Habits are Formed: Habits are behaviours that become automatic over time through repetition. The brain loves efficiency and forms habits to save energy.

    The Habit Loop: This concept, popularised by Charles Duhigg, explains that every habit follows a loop consisting of three parts:

    • Cue: A trigger that initiates the behaviour. For example, your alarm clock goes off in the morning.
    • Routine: The behaviour itself. This could be your morning jog or workout session.
    • Reward: The benefit you get from the behaviour, like the endorphin rush from exercise or the satisfaction of ticking a workout off your list.

    Understanding this loop helps in creating and maintaining new habits. By consistently following this pattern, your brain starts to recognise and anticipate the reward, making the routine easier to stick to.

    Behavioural Psychology

    Why Consistency Works: Consistency taps into the brain’s natural tendencies. The more you repeat a behaviour, the stronger the neural pathways associated with that behaviour become. Over time, these actions require less conscious effort and become part of your routine.

    The Power of Small, Incremental Changes: Big changes can be overwhelming and hard to maintain. However, small, incremental changes are more manageable and sustainable. They gradually build up to significant improvements without the feeling of being overwhelmed. For example, starting with a 10-minute walk and gradually increasing the duration can lead to a consistent exercise habit.

    Research Studies

    Numerous studies support the benefits of consistency in health and fitness practices:

    Exercise and Mental Health: A study published by the National Institutes of Health (NIH) found that regular physical activity can significantly reduce symptoms of depression and anxiety. The study monitored participants’ physical activity and found that those who exercised regularly experienced improvements in mood and energy levels, suggesting that physical activity plays a central role in mood regulation​ (National Institutes of Health (NIH))​.

    Weight Management: Research from the National Weight Control Registry highlights that individuals who successfully maintain long-term weight loss consistently report engaging in regular physical activity and adhering to healthy eating habits. This consistency is key to sustaining weight loss over time​ (Mayo Clinic)​.

    Chronic Disease Prevention: According to a study in The Lancet, regular physical activity is associated with a reduced risk of chronic diseases such as cardiovascular disease, diabetes, and certain cancers. The findings emphasise the long-term health benefits of maintaining a consistent exercise routine​ (Mayo Clinic)​.

    By understanding the science behind habit formation and the psychological benefits of consistency, it’s clear why regular, repeated actions lead to lasting changes in health and fitness. It’s all about creating those positive loops and letting your brain do the rest!

    Tips to Build Consistency

    Set Realistic Goals

    Start Small: Think baby steps, not giant leaps. It’s easier to maintain small changes over time.

    Make Your Goals SMART: Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying, “I want to get fit,” say, “I will jog for 20 minutes, three times a week for 3 months.” Check out my post ‘Smart Weight Loss Goals: How To Make A Plan To Lose Weight‘ for a full breakdown of SMART goals!

    Create a Routine

    Plan Your Days and Weeks: Schedule your workouts and meal prep sessions just like you would any other important appointment.

    Mix It Up: Keep things fun and interesting by varying your activities. Try different workouts, new recipes, or changing your workout location.

    Track Your Progress

    Use a Journal or an App: Apps like MyFitnessPal, MacroFactor or Strava can track your workouts and nutrition.

    Celebrate Little Victories: Recognise and reward yourself for hitting small milestones. It keeps you motivated and reinforces positive behaviour.

    Stay Motivated

    Find a Buddy: Having a workout partner can keep you accountable and make the process more fun.

    Reward Yourself: Set milestones and reward yourself when you reach them. This could be a new workout outfit or a fun activity.

    Overcome Obstacles

    Expect Setbacks: They’re a natural part of the journey. Don’t be put off by occasional slip-ups!

    Have a Plan for Busy Times: Prepare for periods when your routine might be disrupted, like vacations or busy work weeks. Have quick workouts or healthy snacks ready to keep you on track.

    woman in black tank top and black pants walking on sidewalk during daytime

    Wrapping Up

    So, we’ve covered the importance of consistency and how to make it work for you. From setting realistic goals and creating routines to tracking progress, staying motivated, and overcoming obstacles, consistency is the glue that holds your fitness and health journey together.

    You’ve got this! Just take it one day at a time. Remember, it’s not about perfection but about making those small, consistent efforts that add up over time. Celebrate your progress, no matter how small, and keep pushing forward.

    Share your own tips or stories in the comments. What has helped you stay consistent? Any favourite apps, routines, or motivational hacks? Let’s keep the chat going and support each other on this journey!

    Extra Goodies

    Useful Tools: Here are some apps and gadgets that can help you stay on track with your fitness and health goals:

    • MacroFactor: My go-to food-tracking app designed to help you manage your nutrition with precision. It adapts to your metabolism and offers personalised recommendations.
    • Routinery: This app helps you track and build daily routines, providing reminders and insights to keep you consistent.
    • Habitica: A habit-building and productivity app that turns your goals into a role-playing game. Complete tasks to level up your character and achieve your real-life goals.
    • Calm: Perfect for managing stress and improving mental health, Calm offers guided meditation, sleep stories, and breathing exercises to help you stay centred.

    Further Reading: If you want to go deeper into the importance of consistency in fitness and health, check out these books:

  • Nutrition

    How to Create SMART Nutrition Goals and Stick to Them

    Ever set a nutrition goal that seemed super exciting at first, only to fizzle out after a week or two? Yeah, me too. It’s like, we start with the best intentions, but somehow life just gets in the way. Maybe you’ve vowed to eat more veggies or cut down on sugar, but then those delicious pastries at LIDL keep calling your name. Sound familiar? Well, that’s where SMART nutrition goals come in.

    If you haven’t heard of them before, SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. It’s like a blueprint for setting goals that stick, rather than just being a fleeting thought.

    Setting SMART nutrition goals is about creating sustainable, healthy habits that support your overall well-being. When your goals are clear and structured, it’s so much easier to stay on track and achieve them.

    So, let’s get into How to Create SMART Nutrition Goals and Stick to Them! Trust me, it’s going to make a world of difference in how you approach your health and fitness journey.

    smart nutrition goals

    Understanding SMART Goals

    Alright, let’s break down this SMART thing. Here’s what each letter stands for and why it’s super important for your nutrition goals.

    Specific: First up, Specific. This is all about clarity. The more specific you are, the easier it is to know exactly what you’re aiming for.

    Measurable: Next, we’ve got Measurable. This means you can track your progress.

    Achievable: Now, Achievable. This is where you make sure your goal is realistic. If you set a goal that’s way too ambitious, you’re setting yourself up for frustration. Check out my post ‘When Goals Backfire: Consequences of Unrealistic Expectations‘, for help recognising when you’re goals may be unachievable.

    Relevant: Then there’s Relevant. Your goal should align with your broader health objectives and lifestyle. When your goals resonate with your personal values and long-term plans, you���re more likely to stick with them.

    Time-bound: Last but not least, Time-bound. Every goal needs a deadline. It gives you something to work towards and creates a sense of urgency.

    By making your nutrition goals SMART, you’re setting yourself up for success. It’s all about making them specific, measurable, achievable, relevant, and time-bound.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Creating Your SMART Nutrition Goals

    Alright, now that we’ve got a handle on what SMART goals are, here’s a step-by-step guide to help you craft your own SMART nutrition goals:

    Specific: What exactly do you want to achieve? Vague goals like “eat better” don’t cut it. Let’s nail down the details. For instance, “I want to eat five servings of vegetables each day.” Clear, right? It’s much easier to follow through when you know exactly what you’re aiming for.

    Measurable: Next up is measurable. How will you track your progress? Keeping a daily food log or using an app can be super helpful. For our veggie goal, you could jot down each serving in a journal or use a food-tracking app. This way, you can see your progress and celebrate those little victories.

    Achievable: Now, let’s make sure it’s achievable. Your goal should stretch you a bit but still be within reach. If you’re currently eating zero vegetables, jumping straight to five a day might be tough. Maybe start with three servings and build up. It’s all about setting yourself up for success, not frustration.

    Relevant: Is your goal relevant? This means it should align with your broader health and wellness objectives. Ask yourself why this goal matters. Maybe you want to boost your energy, improve your diet quality, or just feel better overall. When your goal is meaningful to you, it’s easier to stay committed.

    Time-bound: Finally, we need a deadline. This creates a sense of urgency and gives you something to work towards. Instead of saying “I’ll eat more vegetables,” say “I’ll eat five servings of vegetables every day for the next 30 days.” This timeframe helps you stay focused and motivated.

    Examples of SMART Nutrition Goals

    “I want to drink eight glasses of water daily for the next two weeks to stay hydrated.”

    “I’ll have a protein-rich breakfast every morning for the next 30 days to support my muscle growth.”

    “I’ll reduce my sugar intake to less than 25 grams per day for the next month to manage my energy levels better.”

    Now it’s your turn! Take a moment to think about your own nutrition goals. Write them down and make sure they’re SMART.

    Strategies to Stick to Your SMART Nutrition Goals

    You’ve set your SMART nutrition goals, and that’s fantastic! But setting goals is just the first step. Now, let’s talk about how to stick to them. Here are some strategies to help you stay on track and make those goals a reality.

    Planning and Preparation

    Meal Planning Tips: Start by planning your meals for the week. This doesn’t have to be complicated. Just write down what you plan to eat for breakfast, lunch, dinner, and snacks. This helps you stay focused and reduces the temptation to grab something unhealthy on a whim.

    Food Shopping Strategies: Make a list before you go shopping and stick to it. Avoid shopping when you’re hungry to reduce impulse buys. Stock up on healthy staples like fresh fruits, vegetables, lean proteins, and whole grains. For more tips on meal planning and prep, I’ve got an entire post that breaks down the whole process, check out ‘Principles of Meal Planning: An Easy Step-by-Step Guide‘, if this is something you need some extra help with!

    Tracking Progress

    Set aside time each week to review your progress. Are you hitting your targets? If not, why? Maybe you need to tweak your goals to make them more realistic or adjust your strategies to better fit your lifestyle.

    Staying Motivated

    Celebrating Small Wins: Don’t wait until you’ve completely reached your goal to celebrate. Recognise and reward yourself for the small steps along the way. Did you manage to eat all five servings of veggies today? That’s awesome! Pat yourself on the back.

    Finding a Support System: Share your goals with friends, and family, or join an online community. Having someone to share your journey with can provide encouragement and accountability. Plus, it’s more fun to celebrate your successes with others!

    meal planning smart nutrition goals

    Overcoming Obstacles

    Dealing with Setbacks: Let’s be real, setbacks happen. Maybe you had a tough day and ended up diving into a tub of ice cream. It’s okay! The important thing is not to let one slip-up derail your entire progress. Acknowledge it, learn from it, and get back on track. Sometimes you really need that ice cream!

    Adapting Goals as Needed: Sometimes life throws us curveballs, and our original goals might not be feasible anymore. That’s perfectly fine. Adjust your goals to fit your current situation. The key is to stay flexible and keep moving forward.

    Remember, it’s all about consistency and making small, sustainable changes. You’re doing amazing, and every step you take brings you closer to a healthier, happier you! Keep it up!

    True health goes beyond any one meal or workout—it’s about how we support our bodies day in and day out. My Holistic Nutrition 101 post covers key aspects of nutrition that nourish your body on every level.

    Additional Tips and Resources

    Tools and Resources

    Nutrition Apps: There are so many fantastic apps that can help you track your food intake, monitor your progress, and stay motivated. A popular one is MyFitnessPal, but my go-to is Macrofactor. These apps often come with features like barcode scanning, nutritional information, and goal tracking.

    Books and Websites: Educating yourself on nutrition can be incredibly empowering. Books like “Food for Life” by Tim Spector and “The Science of Nutrition” by Rhiannon Lambert offer valuable insights into healthy eating.

    Meal Prep Tools: Investing in some good meal prep containers, a reliable blender for smoothies, and a set of measuring cups can make meal prep easier and more enjoyable. Having the right tools can simplify your cooking process and keep you organised.

    unconditional permission to eat

    Tips for Maintaining Motivation and Consistency

    Start Small: It’s tempting to overhaul your diet all at once, but starting small can lead to lasting changes. Maybe start with one SMART goal at a time, like adding more vegetables to your meals. Once that becomes a habit, move on to the next goal.

    Stay Flexible: Life happens, and sometimes you might need to adjust your goals. That’s perfectly okay. The key is to be adaptable and not get discouraged by minor setbacks.

    Visual Reminders: Keep your goals visible. Write them down and stick them on your fridge or bathroom mirror. These little reminders can help keep you focused and motivated.

    Reward Yourself: Set up a reward system for yourself. Maybe after a week of sticking to your goal, you treat yourself to a new book or a relaxing bath. Rewards don’t have to be food-related—they just need to be something you enjoy and look forward to.

    For more help deciding on what types of goals motivate you, check out my post ‘Types of Goals: Outcome, Performance, and Process Goals‘.

    Conclusion

    By making your goals Specific, Measurable, Achievable, Relevant, and Time-bound, you set yourself up for success. Combine this with planning, tracking, staying motivated, and using the right tools, and you’ll be well on your way to reaching your goals.

    So, what are you waiting for? Start setting your SMART nutrition goals today! And don’t forget, we’re in this together. Share your goals or success stories in the comments—I’d love to hear how you’re doing and cheer you on.

    Let’s make those nutrition goals happen, one step at a time!

  • ADHD

    ADHD Morning Routines: Kickstart Your Day with Energy

    Ever wake up feeling like you’re already behind before you even get out of bed? Yeah, I’ve been there too. Mornings can be a real struggle, especially if you’re dealing with ADHD. But, there is hope! Enter ADHD morning routines.

    Creating a structured morning routine not only helps you start your day on the right foot but also sets a positive tone for the rest of the day. It’s like giving yourself a head start, a little boost of calm and control. So, let’s get into ADHD Morning Routines: Kickstart Your Day with Energy!

    adhd morning routines

    Understanding ADHD and Its Challenges

    ADHD, or Attention Deficit Hyperactivity Disorder, is like having a brain that’s always running at high speed, that’s what it feels like for me anyway. We have brains full of creativity and energy, but it makes sticking to routines and focusing on tasks a bit of a challenge. Mornings, especially, can feel like trying to herd cats – chaotic and all over the place.

    People with ADHD often struggle with things like time management, organisation, and maintaining focus. This can make mornings particularly tough. You might find yourself bouncing from one task to another, forgetting where you put your keys, or getting distracted by something interesting (hello, doom scrolling) when you should be getting ready for the day.

    But here’s the thing: a well-structured morning routine can make a world of difference. By setting up a predictable sequence of steps, you can create a sense of order that helps your brain stay on track. It’s not about being rigid or taking all the fun out of your mornings. It’s about finding a rhythm that works for you and helps you start your day with a bit more ease and a lot less stress.

    Benefits of Structured ADHD Morning Routines

    Okay, so we’ve talked about the chaos that ADHD can bring to our mornings, but let’s flip the script and focus on the positive. Why should we bother with a structured morning routine in the first place?

    Improved Focus and Productivity: Starting your day with a set routine helps train your brain to move from one task to another without getting sidetracked. When you know what comes next, it’s easier to stay focused and get things done efficiently. (Sonne et al., 2016).

    Reduced Stress and Anxiety: A chaotic morning can leave you feeling stressed before the day even begins. By having a structured routine, you eliminate a lot of the guesswork and last-minute rushes. This means less anxiety and a calmer start to your day. (Sallee, 2015).

    Better Time Management: Ever found yourself running late because you got caught up doing something unnecessary? A morning routine helps you allocate time for each task, making it less likely that you’ll get distracted. This means you’re more likely to get out the door on time and start your day without feeling frazzled. (Firmin & Phillips, 2009).

    Enhanced Overall Well-Being: When your mornings are smoother, it sets a positive tone for the rest of the day. You’re not just more productive; you’re also in a better mood. (Sonne et al., 2016).

    adhd morning routines

    Essential Components of an Effective ADHD Morning Routine

    Here are some essential components to consider when building your ADHD-friendly morning routine:

    Preparation the Night Before

    The best ADHD morning routine starts the night before. By setting yourself up for success the evening prior, you can reduce the morning chaos and create a smoother transition into your day.

    Lay Out Clothes: Set out what you’ll wear the next day. It’s one less decision to make in the morning and saves precious time.

    Prepare Breakfast or Lunch: Prepping meals ahead can make mornings smoother. Think of overnight oats or packing a lunch the night before. For more tips on meal planning and prepping, check out my post ‘Principles of Meal Planning: An Easy Step-by-Step Guide‘.

    Write a To-Do List: Jot down your top priorities for the next day. This helps you wake up with a clear plan.

    Consistent Wake-Up Time

    Importance of Waking Up at the Same Time Daily: Consistency is key. A regular wake-up time helps regulate your body’s internal clock, making it easier to get up and go.

    Tips for Improving Sleep Quality: Create a calming bedtime routine, limit screen time before bed, and make your bedroom a sleep-friendly environment.

    Physical Activity

    Incorporate Exercise: Whether it’s a quick jog, some yoga, or even a few stretches, moving your body in the morning can boost your mood and help you focus. If you’re not sure how to get started on your fitness journey, check out my post ‘How to Start a Fitness Journey and Stick to It‘.

    Benefits of Physical Activity on Focus and Mood: Exercise releases endorphins, reduces stress, and prepares your brain for the day ahead.

    Healthy Breakfast

    Suggestions for Easy and Nutritious Breakfast Options: Think smoothies, whole-grain toast with avocado, or a quick bowl of fruit and yoghurt. Keep it simple but nourishing.

    Importance of Fueling the Body and Mind: A good breakfast fuels your body and gives your brain the energy it needs to concentrate and stay alert. If you’re looking for some easy nutrition tips, my post ‘Simplify Nutrition With These 5 Easy Tips‘ has you covered!

    Mindfulness and Relaxation

    Techniques Like Meditation, Deep Breathing, or Journaling: Starting your day with a moment of mindfulness can set a calm, positive tone. Try a five-minute meditation, some deep breathing exercises, or jotting down your thoughts in a journal.

    Benefits of Starting the Day with a Clear Mind: Mindfulness helps reduce anxiety and improve focus, making it easier to tackle your day with a sense of calm and purpose.

    By incorporating these components into your morning routine, you’ll create a structure that helps you navigate your mornings with less stress and more ease.

    Tips for Sticking to Your ADHD Morning Routines

    Alright, you’ve got your morning routine planned out. Now, how do you stick to it? Here are some tips and tricks to help you stay on track:

    Use Visual Schedules or Checklists

    Visual Reminders: Create a visual schedule or checklist to keep your routine front and centre. This can be as simple as a whiteboard in your room or a checklist on your phone.

    Crossing Off Tasks: There’s something incredibly satisfying about ticking off completed tasks. It gives a little dopamine boost, which is especially helpful for ADHD brains.

    Set Alarms and Reminders

    Time Blocks: Set alarms for different parts of your routine. For example, one alarm to wake up, another for when it’s time to move to the next task. This keeps you on schedule and minimizes the risk of getting lost in one activity.

    Reminder Apps: Use apps designed for ADHD, like Habitica, which gamify your tasks and keep you motivated.

    Keep the Routine Simple and Flexible

    Start Small: Begin with a few key tasks and gradually add more as you get comfortable. Overloading yourself can lead to frustration and burnout.

    Adapt as Needed: Life happens. Be flexible and willing to adjust your routine when necessary. It’s about progress, not perfection.

    Reward Yourself

    Small Rewards: Rewarding positive behaviours works well for everyone, particularly those with ADHD. It gives our brains the little dopamine kick we crave so much and creates a positive association with new habits.

    Celebrate Successes: Acknowledge your progress, no matter how small. Celebrating successes reinforces positive behaviour and keeps you motivated.

    Involve Accountability

    Accountability Partners: Share your routine with a friend or family member who can help keep you accountable. Checking in with someone can provide extra motivation to stay on track.

    Online Communities: Join ADHD support groups or online communities. Sharing your experiences and learning from others can be incredibly encouraging.

    By using these tips, you can create a sustainable morning routine that fits your lifestyle and helps you manage your ADHD more effectively.

    overcoming a lack of consistency

    Building supportive routines can be a game-changer for ADHD brains. My brain-boosting tips for women with ADHD post dives into lifestyle tweaks, nutrition, and movement ideas that help with focus and consistency.

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    ADHD Morning Routines: Conclusion

    Creating a structured morning routine has been a game-changer for me, and it can be for you too. Whether you’re juggling a newborn, managing a blog, or simply trying to get through the day with a bit more ease, having a solid routine can make all the difference. It’s about setting yourself up for success, reducing stress, and boosting your productivity.

    Remember, the goal isn’t to overhaul your mornings overnight. Start with one or two changes and gradually build your routine as you get more comfortable. Consistency is key, so give yourself grace and time to adjust. Celebrate the small victories along the way! And once you’ve mastered your morning routine, check out my post ‘Recharge Your Day: Effective Afternoon Routines for More Energy‘ for tips on getting through an afternoon slump!

    I’d love to hear from you! What’s working for you? What challenges are you facing? Share your tips and experiences in the comments below. Let’s support each other and build a community where we can all thrive.

    By taking small steps towards a more structured morning, you’re not just improving your mornings – you’re setting a positive tone for your entire day. So go ahead, give it a try, and watch how your life starts to transform. You’ve got this!

  • Habits

    Recharge Your Day: Effective Afternoon Routines for More Energy

    Let’s talk about something we all have dealt with at some point: the afternoon slump. You know, the one that hits around 2 or 3 PM when your energy levels take a nosedive, and you start feeling like you could use a nap under your desk? Believe me, I’m no stranger to an afternoon slump. But there’s a way to power through it without reaching for another cup of coffee or something sugary. The secret lies in having solid afternoon routines.

    I’m here to share some tried-and-true habits that can help you recharge and sail through the rest of your day with energy to spare. So, whether you’re at work, taking care of the kids, or juggling a million tasks at once, these tips are for you. Ready to feel more energised and productive? Let’s get into ‘Recharge Your Day: Effective Afternoon Routines for More Energy’.

    afternoon routines for productivity

    The Science Behind the Afternoon Slump

    It’s not just in your head; there’s real science behind it! Our bodies follow a natural rhythm called the circadian cycle. This cycle controls when we feel awake and when we feel sleepy. (Folkard et al., 1985), (Dijk et al., 1992).

    Typically, there’s a dip in our alertness somewhere between 1 PM and 3 PM. Add in the fact that our bodies are also digesting lunch around this time, and you’ve got a recipe for feeling sluggish. (Wyatt et al., 1999).

    As someone with ADHD, I’m no stranger to burnout and pretty frequent energy slumps. ADHD can make it even harder to maintain focus and energy, especially in the afternoon when my brain seems to want to switch off completely. I’ve learned the hard way that if I don’t manage my energy levels, I’m prone to burnout. It’s been a journey, but finding the right habits to recharge my batteries has made a world of difference.

    So, what are the symptoms of this slump? You might find yourself yawning, your concentration starts to wane, and you begin to daydream about your cosy bed. It’s completely normal, but ignoring it can lead to decreased productivity and moodiness. (Akerstedt & Gillberg, 1981) (Monk et al., 1983).

    Understanding this slump is the first step to tackling it head-on. By tweaking our afternoon routines, we can keep that energy dip at bay and stay on top of our game.

    Assess Your Current Afternoon Routines

    Let’s take a moment to reflect on what’s going on during your afternoons right now.

    Start by paying attention to your daily habits. Do you often find yourself reaching for an extra coffee or a sugary snack just to get through the day? Or maybe you push through without any breaks, thinking you’ll power through the fatigue?

    Here’s a fun little exercise: try keeping a journal for a few days. Note down what you do after lunch, how you’re feeling, and what your energy levels are like. Look for patterns. Are there certain activities that make you feel more drained? Or maybe some that give you a surprising boost? Journalling is great any time of the day, if you want to utilise journalling more, see my posts ‘Morning Journal Prompts: Set The Tone For A Successful Day‘ and Night Journal Prompts: End Your Day With Positive Thoughts.

    When I first did this, I noticed that I was often skipping proper breaks, and by 3 PM, I was completely wiped out. Recognising these habits is the first step in making positive changes. Once you see where your routine might be letting you down, you can start to adjust it.

    getting out of afternoon slump

    Hydrate and Nourish Your Body

    Now that we’ve got a handle on your current routine, let’s talk about one of the easiest and most effective ways to boost your afternoon energy: hydration and nutrition.

    First up, is hydration. It’s amazing how much water can influence your energy levels. Dehydration, even mild, can leave you feeling tired and foggy. So, make it a habit to drink water throughout the day. I like to keep a water bottle in sight and aim to refill it at least a couple of times before the day is over. (Kelly et al., 2012) (Nakamura et al., 2020).

    Next, is snacking. Reaching for sugary snacks might give you a quick energy spike, but it’s usually followed by a crash that leaves you feeling worse. Instead, opt for snacks that provide steady energy. Think about things like nuts, fresh fruits, yoghurt, or whole grains. These foods have a good balance of protein, healthy fats, and fibre that keep your energy levels stable. (Carroll et al., 2019).

    Here are a few of my favourite go-to snacks:

    A handful of almonds or mixed nuts: Perfect for a quick and easy snack that’s packed with protein and healthy fats.

    Apple slices with peanut butter: A delicious combination that offers fiber and protein.

    Greek yoghurt with a sprinkle of granola: Creamy, satisfying, and full of nutrients.

    Whole grain crackers with cheese (or marmite, if you’re a fan): Simple, tasty, and keeps you going till dinner.

    By keeping yourself hydrated and choosing the right snacks, you’ll notice a huge difference in your afternoon energy levels. It’s all about giving your body the fuel it needs to keep running smoothly. For more tips on simplifying nutrition, check out my posts ‘Simplify Nutrition With These 5 Easy Tips‘ and ‘Principles Of Meal Planning: An Easy Step-By-Step Guide‘.

    hydration and nutrition in afternoon routines

    Move Your Body

    When you feel that post-lunch lethargy creeping in, try out some easy exercises in your routine. It doesn’t have to be anything intense—a quick stretch or a short walk can make a big difference. Here are a few simple ideas:

    Stretch it out: Stand up and do a few stretches right at your desk. Reach for the sky, touch your toes, and twist your torso. It helps get the blood flowing and loosens up those muscles that have been sitting still.

    Take a walk: If you can, step outside for a quick walk. Even a 5-minute stroll around the block can boost your mood and energy levels. If going outside isn’t an option, walk around your office or home.

    One thing that’s helped me is my FitBit watch reminding me to move every hour. When it goes off, I take a couple of minutes to stand up, stretch, or walk around. I get a nice little reward feeling when completing my 250 steps every hour.

    Remember, the goal is to get your blood pumping and break up the monotony of sitting. You don’t need to sweat it out or dedicate a lot of time—just a few minutes of movement can make all the difference in powering through the rest of your day. If you’re struggling to find exercise you enjoy, check out my posts:

    7 Joyful Movement Ideas That Will Make Exercise Exciting!

    Workout Burnout: How To Find Joy And Balance

    Enjoy Movement: How To Find Fun In Every Workout

    So next time you’re feeling sluggish, don’t just sit there—get up and move! Your body (and your mind) will thank you.

    Mindfulness and Mental Breaks

    Just like our bodies need a break, our minds do too—especially during that mid-afternoon slump. Incorporating mindfulness and mental breaks into your afternoon routines can work wonders for your energy and focus.

    First, let’s get into mindfulness. Taking a few moments to breathe deeply and centre yourself can really help clear the mental fog. Here are a few techniques to try:

    Deep breathing: Sit comfortably, close your eyes, and take slow, deep breaths. Inhale through your nose, hold for a few seconds, and exhale through your mouth. Repeat this for a couple of minutes to feel more relaxed and refreshed.

    Mini-meditation: Find a quiet spot, close your eyes, and focus on your breathing or a calming image. Even just five minutes can help reset your mind. If you’re new to meditation, there are plenty of apps like Headspace or Calm that offer guided sessions.

    Progressive muscle relaxation: Starting from your toes and working your way up, tense each muscle group for a few seconds, then release. This can help reduce physical tension and calm your mind.

    If you can, consider a short nap. Sometimes, a quick power nap of 10-20 minutes can do wonders for your energy levels. Just make sure not to sleep too long, or you might wake up feeling groggy.

    When you’re feeling overwhelmed or stuck, taking a mental break can be just what you need. Step away from your work, give yourself permission to disconnect for a bit, and do something that relaxes you. This could be reading a few pages of a book, listening to a favorite song, or even doodling on a notepad.

    These mindfulness practices and mental breaks are like a mini-vacation for your brain. They help you return to your tasks with a fresh perspective and renewed energy.

    journaling for mental health and wellbeing

    Reorganise Your Work Environment

    It might not seem like a big deal, but the environment you’re in can hugely impact your energy levels and productivity. A cluttered desk can lead to a cluttered mind, making it even harder to power through that afternoon slump.

    Here’s what you can do to create a more energising workspace:

    Declutter your desk: Spend a few minutes tidying up. Put away any unnecessary items, organise your papers, and give your desk a quick wipe down. A clean, organised space can make you feel more in control and less overwhelmed.

    Add a touch of nature: Fun fact about me, I love houseplants – and I probably have way too many. Plants not only brighten up your area but can also improve air quality and boost your mood.

    Personalise your space: Add some personal touches that make you happy. This could be photos of family, friends or pets, inspiring quotes, or colourful stationery. Surrounding yourself with things that bring you joy can help lift your spirits.

    Adjust your lighting: Natural light is the best, so if you can, set up your workspace near a window. If that’s not an option, use a desk lamp with warm light to create a cosy, inviting atmosphere. Good lighting can reduce eye strain and help you stay more alert.

    Keep essentials within reach: Make sure you have everything you need close by. This includes water, snacks, your planner, and any tools you use regularly. This way, you won’t waste energy searching for things and can stay focused on your tasks.

    plan and prioritise

    Plan and Prioritise

    Having ADHD means I often struggle with staying on track, but having a clear plan can really help me manage my day better. Here’s what I’ve found works for me:

    Make a To-Do List: It might seem basic, but writing down everything I need to do really helps me stay focused and organised. Here’s how I make my to-do list effective:

    Write It Down: I start my afternoon by listing everything I need to accomplish. It doesn’t matter if it’s big or small—just getting it all out of my head and onto paper (or a digital list) makes a big difference.

    Prioritise: Once I have my list, I figure out what’s most important. What needs to be done today? What can wait? I highlight or number my tasks to ensure I tackle the most critical ones first.

    Break It Down: Big tasks can feel overwhelming, especially in the afternoon when my energy dips. One ADHD tip that helps me the most is writing down the absolute smallest first step—even if it sounds silly. Breaking larger tasks into tiny, manageable steps makes them less daunting and easier to start.

    Time Block: Time blocking creates a sense of urgency and helps me stay on track. Knowing I have only a set amount of time for each task keeps me focused and boosts my productivity. Plus, it prevents me from spending too much time on any one thing when I get hyperfocused.

    To keep things interesting and avoid burnout, try the Pomodoro Technique. Work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break (15-30 minutes). This method keeps your mind fresh and focused.

    Tools to Help with Planning and Prioritising

    Planners and journals: Good old pen and paper can be incredibly effective. This one is great if you want to use time-blocking.

    Digital tools: Apps like Todoist, Trello, or Asana can help you organize tasks and set reminders.

    Calendar blocking: Use your digital calendar to block out time for specific tasks, ensuring you stick to your plan.

    I know I’ve used my ADHD as an example a lot, but these tips can help anyone. Whether or not you have ADHD, writing a to-do list, prioritising tasks, breaking down big projects, and time blocking are effective strategies to stay organised and productive throughout the day. (Burke et al., 2014) (Wennberg et al., 2017) (Proudfoot et al., 2009)

    Light and Sound Adjustments

    The right lighting and sound environment can do wonders for your energy and focus.

    Light It Up

    Natural light is your best friend when it comes to staying alert and energised. If you’re lucky enough to have a window nearby, make sure to open those curtains and let the sunshine in. Natural light helps regulate your body’s internal clock, keeping you more awake and alert.

    But what if you don’t have access to natural light? No worries! You can still optimise your lighting with these tips:

    Use a desk lamp: Opt for a lamp with adjustable brightness. Warmer light can create a cosy atmosphere, while cooler light can make you feel more awake.

    Position your light correctly: Avoid harsh overhead lighting that can cause glare. Instead, place your lamp at an angle to reduce eye strain and shadows.

    Consider a light therapy lamp: Light therapy lamps, like this one, mimic natural daylight and can be especially helpful during darker months or if your workspace lacks windows.

    Sound Matters

    The right sounds can help you stay focused and even boost your mood. Here are some ideas to create an ideal auditory environment:

    Background music: Soft, instrumental music can enhance focus without being too distracting. I’m a big fan of orchestral movie soundtracks (my favourites are Harry Potter, Lord of the Rings, and How to Train Your Dragon).

    White noise: If music isn’t your thing, white noise can drown out distracting sounds and help you concentrate. There are plenty of white noise apps and machines out there to choose from.

    Nature sounds: Ocean waves, rainfall, or birds chirping can create a calming atmosphere. These sounds can help reduce stress and improve focus.

    Noise-cancelling headphones: If you work in a noisy environment, noise-cancelling headphones, like these ones, can make a big difference. They help block out distractions so you can stay in the zone. Or if you’re just trying to limit distractions but still need to hear certain things, I highly recommend these Loop Earplugs.

    Personally, I find that a mix of natural light and some soft background music keeps me feeling energised and focused throughout the afternoon. Experiment with different lighting and sound setups to see what works best for you.

    Adjusting your light and sound environment might seem like a small change, but it can have a big impact on how you feel and work.

    organise

    Social Connections and Breaks

    Now, let’s talk about one of the most enjoyable ways to recharge in the afternoon: connecting with others. This is one of the things I miss most about working in an office. Taking a break to socialise can boost your mood and energy, making the rest of your day more enjoyable and productive.

    Importance of Social Interactions

    Humans are social creatures, and interacting with others can provide a mental boost. A quick chat with a friend or colleague can help break up the monotony and provide a refreshing change of pace. Here’s how you can incorporate social breaks into your afternoon routines:

    Quick Check-Ins: Take a few minutes to catch up with a colleague or friend. It doesn’t have to be a long conversation—just a brief check-in can lift your spirits.

    Virtual Coffee Breaks: If you’re working remotely, set up a virtual coffee break with a coworker. Use video chat or instant messaging to stay connected.

    Join a Group Activity: Participate in a group activity, like a quick team meeting, a brainstorming session, or even a virtual workout class. It’s a great way to engage with others and get a burst of energy.

    Balance Social Time with Productivity

    I’m that person who if you start a conversation with me while I’m working, I will stop everything I’m doing and talk for way too long. I’m very easily distracted. And while social interactions are great, it’s also important to balance them with your work tasks. Here’s how to make the most of your social breaks without losing focus:

    Schedule Your Breaks: Plan specific times for your social breaks. This way, you can enjoy your interactions without feeling guilty or worried about your workload.

    Set Boundaries: Be mindful of your time. Keep social breaks short and sweet to ensure you stay productive.

    Combine Social Time with Movement: Take a walk with a colleague or have a standing meeting. This way, you get the benefits of both physical activity and social interaction.

    So, next time you feel your energy dipping, reach out and connect with someone. A little social interaction might be just what you need to power through the rest of your day.

    support system

    Positive Affirmations and Motivation

    Incorporating positive affirmations and motivational boosts into your afternoon routines can help you stay energized and focused, even when you start to feel that midday drag.

    The Power of Positive Affirmations

    Positive affirmations are simple, powerful statements that can help shift your mindset and boost your confidence (Pauketat et al., 2016) (Epton & Harris, 2008). Repeating them can reinforce a positive attitude and help you stay motivated throughout the day. Here’s how to make affirmations a part of your routine:

    Choose Affirmations That Resonate: Pick affirmations that feel meaningful and inspiring to you. Here are a few examples:

    • “I am focused and energised.”
    • “I am capable of handling any challenge.”
    • “I am making progress every day.”

    Repeat Them Regularly: Say your affirmations out loud or silently to yourself several times a day. You can do this during your breaks, while stretching, or even while working.

    Write Them Down: Keep a list of your favorite affirmations where you can see them. Stick them on your desk, your computer, or in your planner. This constant visual reminder helps reinforce positive thinking.

    Keep Motivational Boosts Handy

    Sometimes, we all need a little extra motivation to keep going. Surrounding yourself with motivational quotes, images, or even music can provide that extra push. Here are a few ideas:

    Quotes and Images: Print out quotes or images that inspire you and place them around your workspace. These visual cues can serve as quick pick-me-ups when you need them most.

    Motivational Playlists: Create a playlist of your favorite uplifting songs. Play it during your afternoon breaks or when you’re feeling particularly sluggish.

    Success Reminders: Keep reminders of your past successes nearby. Whether it’s a photo, a certificate, or a memento, these reminders can help you remember what you’re capable of and give you the confidence to keep going.

    These small, uplifting practices can keep you energised and focused, helping you power through the rest of your day with a smile on your face.

    Effective Afternoon Routines for More Energy: Conclusion

    And there you have it—your guide to creating an afternoon routines that recharges and energises you! By understanding the afternoon slump and making a few simple adjustments, you can turn those low-energy moments into opportunities for refreshment and productivity.

    Remember, it’s all about finding what works best for you. Experiment with these tips, mix and match, and don’t be afraid to tweak your routine until it feels just right. Whether it’s hydrating, moving, practicing mindfulness, or connecting with others, each small habit can make a big difference.

    So, go ahead and start implementing these habits today. Your afternoons are about to get a whole lot better! And as always, I’d love to hear your thoughts—have you enjoyed reading ‘Recharge Your Day: Effective Afternoon Routines for More Energy’? Share your thoughts in the comments below!

    Let’s keep moving forward, one energised afternoon at a time!

  • Weight Loss

    Overcoming a Lack of Consistency in Your Weight Loss Journey

    Before my successful weight loss journey, I was all over the place. I had a very all-or-nothing approach (I have ADHD, so this is true for most areas of my life!) One week I’d be masking out workouts and eating salads like a rabbit, and the next week, let’s just say Netflix and pizza were my best friends. Sound familiar? Yep, I know the struggle all too well. So, why is overcoming a lack of consistency such a big deal when it comes to weight loss?

    Imagine trying to fill a bucket with water, but you keep turning the faucet on and off. It would take forever, right? That’s exactly what happens when we’re not consistent with our healthy habits. Consistency is like the steady stream of water that fills the bucket—it’s the key to making real, lasting progress.

    In this post, we’re going to investigate why we struggle with consistency and, more importantly, how to overcome those hurdles. We’ll talk about setting realistic goals, creating a routine that works for you, keeping a positive mindset, and finding joy in the journey. Plus, I’ll share some tips on staying accountable and celebrating those little victories along the way. By the end of this post, you’ll have a toolbox full of strategies to help you stay on track and reach your goals. Let’s get into ‘Overcoming a Lack of Consistency in Your Weight Loss Journey’!

    overcoming a lack of consistency

    Understanding the Root Cause of Inconsistency

    It’s hard to stay consistent, isn’t it? Trust me, you’re not alone. Figuring out the reasons behind our inconsistency is like finding the missing pieces of a puzzle. Once we understand the “why,” we can start tackling it head-on.

    Identifying the Barriers to Consistency

    So, what exactly is holding us back? Here are some common culprits:

    Lack of Motivation: There are days when hitting the gym feels impossible. Maybe it’s because we’re not seeing results as quickly as we’d like, or we’re just plain tired. I’ve been there, too—sometimes the sofa and another binge of Gilmore Girls is too hard to resist.

    Unrealistic Goals: Setting the bar too high can be a setback. It’s great to aim high, but when our goals are too ambitious, they can feel overwhelming.

    Lack of Time: Between work, family, and everything else life throws at us, finding time to work out or prepare healthy meals can seem impossible. I used to think I needed an hour-long gym session to make any difference, but that’s not true at all. And as a new mum, time is a valuable resource for me!

    Not Enjoying the Process: If we dread our workouts or hate our meal plans, staying consistent is going to be tough. It’s hard to stick with something we don’t enjoy.

    Here’s the thing: understanding these barriers is the first step to overcoming them. Once we know what’s tripping us up, we can start making changes that fit our lives better. And remember, it’s all about progress, not perfection.

    Setting Realistic and Achievable Goals

    Now that we’ve uncovered some of the common barriers to consistency, let’s talk about one of the most important steps: setting goals that we can achieve.

    Overcoming a Lack of Consistency with SMART Goals

    Have you heard of SMART goals? It’s a simple yet powerful way to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s break it down:

    Specific: Your goals should be clear and specific. Instead of saying, “I want to lose weight,” try something like, “I want to lose 10 pounds in the next three months.” See the difference? It’s much easier to work towards a specific target.

    Measurable: How will you track your progress? Whether it’s using a journal, an app, or taking weekly photos, having a way to measure your progress helps keep you motivated. It’s like checking things off a to-do list—so satisfying! And it allows you to set celebration markers and reward yourself – win-win!

    Achievable: Be realistic about what you can achieve. If you set goals that are too high, you’re setting yourself up for disappointment. Start small and build from there. Losing 1-2 pounds a week is a healthy and achievable goal. Losing 10 pounds a week isn’t!

    Relevant: Your goals should matter to you and fit into your life. If running isn’t your thing, don’t set a goal to run a marathon. Find what you enjoy and set goals around that.

    Time-bound: Give yourself a deadline. It creates a sense of urgency and helps you stay focused.

    Here’s an example of a SMART goal: “I will work out for 30 minutes, five days a week, for the next month.” It’s specific (30 minutes of exercise), measurable (five days a week), achievable (fits into your schedule), relevant (aligned with your weight loss goal), and time-bound (next month).

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Building a Sustainable Routine

    Alright, now that we’ve got some SMART goals set, it’s time to talk about routines. A solid routine can be your best friend on this journey. It’s all about finding what works for you and making it stick.

    Creating a Routine to Overcome a Lack of Consistency

    Building a routine isn’t just about scheduling workouts—it’s about creating a lifestyle that supports your goals. Here’s how to get started:

    Start Small: Don’t overwhelm yourself by trying to change everything at once. Pick one or two habits to focus on first. For example, start with a morning walk or prepping your meals for the week. Once these become second nature, add in more habits.

    Consistency Over Intensity: It’s better to have shorter, more frequent sessions than to go all out once in a while. For instance, a 20-minute workout every day is more sustainable than a two-hour session once a week. Consistency is what keeps the momentum going.

    Find Your Best Time: Figure out when you have the most energy and free time. Are you a morning person, or do you have more energy after work? Schedule your workouts and meal prep sessions for those times. For me, mornings work best because it sets a positive tone for the rest of the day.

    Plan Ahead: Take some time each week to plan your meals and workouts. Having a plan removes the guesswork and makes it easier to stick to your routine.

    Be Flexible: Life happens, and sometimes you’ll miss a workout or indulge in a treat. And that’s okay! Being flexible and forgiving yourself is crucial. Just get back on track as soon as you can. Remember, it’s about progress, not perfection.

    non-scale victories

    The Role of Mindset and Mindfulness

    Now that we’ve got a solid routine going, let’s cover something equally important: your mindset. Believe me, having the right mindset makes all the difference in staying consistent and achieving your goals.

    Let’s explore how having the right mindset, specifically focusing on identity, action, and growth, can help you overcome the lack of consistency.

    Mindset Changes to Overcome a Lack of Consistency

    Embracing Your Identity: Start by seeing yourself as someone who is consistent and committed to your health goals. This is about shifting your identity to align with your aspirations. Instead of saying, “I want to lose weight,” say, “I am a healthy and active person.” This subtle shift in identity can influence your daily decisions and actions. This is part of a “Be, Do, Have” mindset and I cover this in a lot more detail in this post ‘Achieve Breakthrough Results With The “Be, Do, Have” Mindset’.

    Taking Action: Once you’ve embraced this new identity, it’s time to take consistent actions that align with it. Here’s where a growth mindset comes in. I first heard about the concept of a growth mindset in the book ‘Mindset’ by Carol Dweck.

    A growth mindset means believing that you can develop your abilities through dedication and hard work. As opposed to having a fixed mindset, which is when you believe your abilities and fitness levels are set in stone – covered in a lot more detail in my post ‘Examples Of A Fixed Mindset: Break Free From Fear Of Failure!‘. Focus on the process rather than the outcome. Celebrate the small wins and learn from setbacks. Every workout, every healthy meal, every positive choice is a step in the right direction.

    Embracing Challenges: A growth mindset also means seeing challenges as opportunities to grow rather than obstacles. When you face a setback, ask yourself, “What can I learn from this?” This perspective turns failures into valuable lessons and keeps you moving forward.

    Finding Joy in the Process

    Alright, we’ve got the mindset and routine down, but let’s be real: if you don’t enjoy the journey, staying consistent will feel like a chore. Finding joy in the process is essential to overcoming the lack of consistency. So, how can we make this journey fun and enjoyable?

    Joyful Movement: Overcoming a Lack of Consistency Through Fun

    Explore Different Activities: Not a fan of the treadmill? No problem! There are countless ways to stay active that don’t involve traditional gym workouts. Try dancing, hiking, swimming, or even joining a local sports team. The key is to find something you genuinely enjoy.

    Mix It Up: Variety is the spice of life, right? Keep things interesting by mixing up your workouts. This not only prevents boredom but also challenges your body in new ways, helping you avoid plateaus.

    Incorporate Music and Podcasts: Music has a magical way of boosting our mood and energy levels. Create a playlist of your favourite upbeat songs or listen to an engaging podcast while you work out. This can make the time fly by and make exercise feel less like a task.

    Set Fun Challenges: Setting small, fun challenges for yourself can keep things interesting. Whether it’s aiming to beat your personal best or taking part in a fitness challenge, these little goals can add excitement to your routine.

    Celebrate Non-Scale Victories: It’s easy to get caught up in the numbers on the scale, but there are so many other victories to celebrate. Notice how your clothes fit better, how much stronger you feel, or how your energy levels have increased. See my post ‘Non-Scale Victories: The Hidden Wins That Matter Most‘ for a complete guide on using non-scale victories for motivation!

    Finding joy in the process makes the journey to your goals more enjoyable and sustainable. When you love what you’re doing, staying consistent becomes much easier.

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    Accountability and Support Systems

    We’ve covered a lot so far—mindset, routines, and finding joy in the process. But there’s another crucial piece to the consistency puzzle: accountability. Having a strong support system can make all the difference in staying on track and motivated.

    Leveraging Accountability to Overcome a Lack of Consistency

    Find an Accountability Partner: Having someone to share your journey with can be incredibly motivating. An accountability partner can be a friend, family member, or even an online community. The key is to find someone who understands your goals and is committed to helping you achieve them.

    Join a Community: Whether it’s a local fitness class, an online forum, or a social media group, being part of a community can provide a huge boost. You’ll find people who are on similar journeys, and their support and advice can be invaluable.

    Use Technology to Stay Accountable: There are countless apps and tools designed to help you stay on track. From fitness trackers to meal planning apps, these tools can provide reminders, track your progress, and even connect you with others.

    Set Up Regular Check-Ins: Schedule regular check-ins with your accountability partner or group. This could be a weekly phone call, a monthly meet-up, or a daily WhatsApp message. Regular check-ins help you stay focused and provide opportunities to celebrate progress and address challenges.

    Accountability and support systems create a network of encouragement, motivation, and shared experiences. They remind you that you’re not alone on this journey, making it easier to stay consistent and committed to your goals.

    overcoming a lack of consistency to lose weight

    Tracking Progress and Celebrating Milestones

    Alright, we’ve got our support systems in place, but how do we keep the momentum going? Tracking your progress and celebrating milestones is something I recommend to everyone. Your brain has a way of recognising rewards and associating them with habits, creating a positive association with that habit and making you more likely to continue with it.

    Overcoming a Lack of Consistency by Celebrating Small Wins

    1. Track Your Progress: Keeping a record of your journey helps you see how far you’ve come and stay motivated. There are various ways to track your progress, so find what works best for you.
      • Journaling: Write down your daily workouts, meals, and how you feel. This can help you identify patterns and make adjustments as needed.
      • Apps and Tools: Use fitness and nutrition apps to log your activities and meals. These apps often come with charts and graphs that visually show your progress.
    2. Set and Celebrate Milestones: Breaking down your larger goals into smaller milestones makes them more manageable and gives you more opportunities to celebrate. Each milestone reached is a step closer to your ultimate goal.
      • Short-Term Milestones: These could be weekly or monthly goals, like working out three times a week or trying a new healthy recipe.
      • Long-Term Milestones: These are bigger goals, like losing a certain amount of weight or running a 5K.
      • Example: Celebrate completing 3 months of consistent workouts with a reward that aligns with your goals, like a new pair of running shoes or a day off to relax.
    3. Celebrate Non-Scale Victories: I know I’ve already briefly covered this but Non-Scale Victories are so important for your motivation. Non-scale victories (NSVs) can be just as, if not more, rewarding as losing weight. These include things like fitting into old clothes, having more energy, or feeling more confident.

    By tracking your progress and celebrating your milestones, you’ll stay motivated and inspired to keep moving forward. It’s all about recognising your hard work and enjoying the journey.

    Overcoming Setbacks and Staying Resilient

    Alright, we’ve got our goals, routines, mindset, and celebrations in place. But let’s be real: setbacks are inevitable. The key to success is not avoiding them but learning how to overcome them and stay resilient.

    Anticipate Setbacks: First things first, know that setbacks are a normal part of any journey. By anticipating them, you can prepare yourself mentally and have a plan in place to deal with them.

    Learn from Challenges: Each setback is an opportunity to learn. Instead of seeing it as a failure, ask yourself what you can learn from the situation. What can you do differently next time?

    Stay Flexible: Flexibility is key to staying consistent. Life is unpredictable, and sometimes your plan needs to change. Be willing to adapt your routine as needed.

    Practice Self-Compassion: Be kind to yourself. Everyone makes mistakes and has off days. What’s important is how you respond. Instead of beating yourself up, show yourself some compassion and get back on track.

    Reconnect with Your Why: When things get tough, reconnect with your reasons for starting this journey. Reminding yourself of your “why” can reignite your motivation and help you push through tough times. See my post ‘Examples Of Extrinsic And Intrinsic Motivation: What Drives You?‘ for more on finding your “why” and what motivates you.

    Seek Support: Don’t be afraid to lean on your support system. Whether it’s talking to a friend, joining a support group, or seeking professional advice, getting help can provide new perspectives and renewed motivation.

    Celebrate Resilience: Recognise and celebrate your ability to bounce back. Each time you overcome a setback, you’re building resilience and getting stronger.

    how to start a fitness journey and stick to it

    Overcoming a Lack of Consistency: Conclusion

    From understanding the root causes of inconsistency to setting achievable goals, building a sustainable routine, fostering a positive mindset, finding joy in the process, leveraging accountability, celebrating milestones, and building resilience—each step is crucial in overcoming the lack of consistency in your weight loss journey.

    Recap of Key Points

    • Understanding the Root Cause: Identify what’s holding you back—whether it’s lack of motivation, unrealistic goals, or not enjoying the process.
    • Setting Realistic Goals: Use the SMART criteria to set specific, measurable, achievable, relevant, and time-bound goals that keep you on track.
    • Building a Routine: Start small, stay consistent, and find the best times for your activities. Flexibility and variety keep your routine engaging.
    • Mindset and Mindfulness: Embrace a positive and growth-oriented mindset. Practice mindfulness techniques to stay present and focused.
    • Finding Joy: Explore different activities, mix up your routine, and celebrate non-scale victories. Make the journey enjoyable and fun.
    • Accountability and Support: Find an accountability partner or join a community. Use technology to track progress and stay motivated.
    • Tracking and Celebrating: Regularly track your progress, set milestones, and celebrate every win, big or small.
    • Overcoming Setbacks: Anticipate challenges, learn from them, stay flexible, practice self-compassion, and always reconnect with your “why.”

    I’d love to hear about your experiences with overcoming a lack of consistency. Leave a comment below and let’s start a conversation! And I would love for you to sign up for my newsletter for more tips, inspiration and exclusive access to my FREE resource library, which includes ebooks, trackers and tools to help you.

    Remember, every small step counts, and together, we can achieve our goals. Here’s to a healthier, happier you!

  • Wellbeing

    Morning Journal Prompts: Set the Tone for a Successful Day

    Ever feel like your mornings lack direction? You know those days when you wake up and it feels like you’re already behind before you’ve even started? Want to see if a few minutes of journaling could flip that around and set you up for the day? That’s where these morning journal prompts come in.

    Mornings are like the foundation of our day. A solid morning routine can make everything else just fall into place. It’s kind of like how a good breakfast fuels you up – morning journaling can fuel your mind and attitude. Taking a little time each morning to reflect and plan can help you start your day with a clear head and a positive outlook.

    These little questions or topics can guide your thoughts, help you set intentions, and maybe even spark a bit of creativity. So, let’s get into it!

    morning journal prompts

    The Benefits of Morning Journaling

    Imagine starting your day with a clear, focused mind instead of a chaotic rush of thoughts. Sounds amazing, right? Here’s how morning journaling can help you get there:

    Mental clarity: Writing things down helps you sort through the jumble of thoughts swirling in your head. You can see things more clearly and make better decisions throughout the day.

    Positive mindset: When you start your day by reflecting on the good stuff, it sets a positive tone for everything else. Focusing on gratitude or writing positive affirmations can make you feel happier and more optimistic.

    Goal setting: Journaling in the morning is a great way to set your intentions and goals for the day. Setting clear goals in general means you know exactly where you’re headed and what you need to do to get there.

    Stress reduction: Got worries or anxieties? Putting them on paper can help. It’s a way to acknowledge your stress without letting it control your day. Plus, once it’s out of your head and onto the page, it often feels more manageable.

    By spending just a few minutes with your journal each morning, you’re giving yourself the gift of a calm, focused, and positive start to your day.

    How to Get Started with Morning Journaling

    So, you’re ready to give morning journaling a go? Awesome! Here’s how to set yourself up for success and make this a lovely, easy habit to start your day right.

    Find a quiet space: First things first, find a cosy spot where you can sit comfortably without distractions. This could be a corner of your living room, your kitchen table, or even your bed. Just somewhere that feels peaceful and lets you focus.

    Choose your tools: Now, pick your journaling tools. Whether you love the feel of pen on paper or prefer typing on your tablet, choose what feels best for you. I personally prefer putting pen to paper, you can even get guided journals, like this one. There are also plenty of journaling apps if you’re more digitally inclined, which also offer a bit more privacy if you don’t want family members getting their hands on your personal thoughts!

    Set a routine: Consistency is key. Try to journal at the same time each morning to build a habit. Maybe it’s right after you wake up, or after your morning coffee. Find what works for you and stick with it. Even just five minutes can make a big difference.

    Stay flexible: While consistency is important, don’t stress if your journaling time varies a bit. Life happens! The goal is to make journaling a regular part of your morning, not to create another source of stress. So, be kind to yourself and adapt as needed.

    morning journal prompts

    Morning Journal Prompts to Inspire Your Day

    Let’s get into the fun part – the prompts! These morning journal prompts are designed to kickstart your day with positivity and purpose. Whether you’re looking for gratitude, creativity, or just a bit of reflection, there’s something here for everyone.

    Gratitude Prompts: Start your day with a thankful heart.

    • “What are three things you’re grateful for today?”
    • “Who is someone that made a positive impact on your life recently?”

    Intentions for the Day: Set clear goals and intentions.

    • “What is one thing you want to accomplish today?”
    • “What kind of energy do you want to bring into your day?”

    Reflection on Dreams: Dive into the messages from your subconscious.

    • “Did you dream last night? What can you learn from it?”
    • “How did your dreams make you feel, and why?”

    Affirmations: Boost your confidence and positivity.

    • “Write down three positive affirmations to start your day.”
    • “What strengths will help you succeed today?”

    Creative Prompts: Spark your imagination and creativity.

    • “Describe your perfect day in detail.”
    • “If you could do anything today, without any limitations, what would it be?”

    Whether you use one prompt or a mix of several, they can help you start your day with clarity and inspiration. Looking for nighttime journal prompts? See my post ‘Night Journal Prompts: End Your Day With Positive Thoughts‘ for more prompts and tips!

    morning journal prompts for productivity

    Specific Morning Journal Prompts for Different Goals

    Everyone’s got different goals, right? Whether you’re aiming to boost your mindfulness, increase productivity or grow personally, these specific morning journal prompts have got you covered.

    Mindfulness and Presence: Ground yourself in the present moment.

    • “What are you looking forward to today?”
    • “How can you bring more mindfulness into your day?”

    Productivity: Get focused and efficient.

    • “What are your top three priorities today?”
    • “What tasks can you eliminate or delegate to make your day more productive?”

    Personal Growth: Reflect and grow.

    • “What did you learn from yesterday?”
    • “What is one small step you can take today to move towards your big goal?”

    Emotional Well-being: Check in with your feelings.

    • “How are you feeling right now? Why?”
    • “What can you do today to nurture your emotional well-being?”

    Tailoring your prompts to your specific goals can make your journaling practice even more effective. It helps you focus on what’s important to you and ensures that your journaling time is purposeful and fulfilling. Check out my post ‘When Goals Backfire: Consequences Of Unrealistic Expectations‘ to make sure you’re setting realistic goals and setting yourself up for success!

    Tips for Making the Most of Your Morning Journaling

    Now that you’ve got your prompts, let’s talk about how to make the most of your morning journaling practice. These tips will help you stay consistent and get the most benefit from your time spent journaling.

    Consistency is Key: Regular journaling, even if it’s just for a few minutes, can make a big difference. Try to journal every morning, but don’t stress if you miss a day. The goal is progress, not perfection.

    Reflect on Your Entries: Take some time every week or month to look back at what you’ve written. Reflecting on past entries can provide valuable insights and help you track your progress.

    Combine with Other Morning Routines: Journaling pairs well with other morning activities like meditation, exercise, or a cup of coffee. Combining these practices can create a holistic and balanced morning routine that sets a positive tone for your day.

    Personalise Your Prompts: Feel free to tweak the prompts to better fit your needs. Your journal is a personal space, so make it work for you. Adjust the questions, add your own, and make it a reflection of your unique journey.

    Be Gentle with Yourself: Some days, the words will flow effortlessly. On other days, it might feel like a struggle. That’s okay. The important thing is to show up and write. Be kind to yourself and remember that it’s all part of the process.

    Looking to shift your mindset to achieve your goals? Check out these posts:

    Achieve Breakthrough Results With The “Be, Do, Have” Mindset

    5 Types Of Mentality: A New Approach To Healthy Habit Changes

    Active Mindset, Active Life: The Key To Fitness Motivation

    journaling for mental health and wellbeing

    Conclusion

    By spending just a few minutes each morning reflecting, setting intentions, and tapping into your creativity, you can transform your mornings and, ultimately, your life.

    Remember, there’s no right or wrong way to journal. It’s all about what works best for you. Start small, be consistent, and let your journaling practice evolve naturally. Before you know it, it’ll be an indispensable part of your morning routine.

    Now, it’s your turn! Grab your journal, pick a prompt, and start writing. And hey, why not share your favourite morning journal prompts or experiences in the comments below? I’d love to hear how morning journaling is making a difference in your life.

    Here’s to more inspired and intentional mornings! Happy journaling!

  • Nutrition

    Principles of Meal Planning: An Easy Step-by-Step Guide

    Before starting my weight loss journey, I was all over the place with my meals. I’d skip breakfast, and grab whatever was convenient for lunch, and dinner was often a last-minute scramble (or usually a takeaway). Not surprisingly, my results were just as chaotic. As someone with ADHD, staying organised has never been my forte. But I knew that if I wanted to get healthy, I had to get my act together – so I started looking into the key principles of meal planning.

    It wasn’t just about losing weight but finding a system that worked for me. I discovered that with some planning, I could change my eating habits and finally see the results I wanted.

    And now, with a young baby in the mix, being prepared is even more important. Life with a little one is wonderfully unpredictable, and having a plan helps keep everything on track. Meal planning isn’t just a tool for weight loss anymore—it’s become essential for maintaining balance and sanity in my busy life.

    So, let’s get into the Principles of Meal Planning: An Easy Step-by-Step Guide. This guide will walk you through the essentials of meal planning, from understanding your nutritional needs to creating a flexible but effective meal schedule.

    Ready to get started? Let’s break it down step-by-step!

    key principles of meal planning

    Understanding the Basics of Meal Planning

    Think of meal planning as your guide to navigating the week with ease and confidence. It’s not just about picking recipes and making a grocery list—it’s a whole approach to making your life simpler and healthier.

    What is Meal Planning?

    I know you probably know what meal planning is, but it wouldn’t be a step-by-step guide if I didn’t explain a little bit! At its core, meal planning is simply deciding in advance what you’re going to eat for the week. This includes breakfast, lunch, dinner, and snacks. You map it out, shop for what you need, and prep in advance so you’re not scrambling at the last minute.

    The Benefits of Meal Planning

    Now, let’s talk about why meal planning is such a game changer:

    Time Saver: Imagine not having to think about what’s for dinner every night. With a plan in place, you’ll spend less time stressing and more time enjoying your meals.

    Healthier Choices: When you plan your meals, you’re in control. You can choose balanced, nutritious options instead of grabbing whatever’s convenient (and often unhealthy) when you’re hungry. Unless that’s what you’re craving of course! 😉

    Less Waste: The vegetable drawer in my fridge is where my healthy meal plans go to die. Often because I buy them without any kind of plan. How many times have you bought a bunch of groceries only to throw half of them away at the end of the week? Meal planning helps you buy only what you need, reducing food waste.

    Budget-Friendly: By planning your meals and shopping with a list, you’re less likely to make impulse purchases, which means more money in your pocket.

    Supports Your Goals: Whether it’s weight loss, muscle gain, or maintaining your current weight, having a plan helps you stay on track and make progress towards your goals.

    Meal planning might seem a bit challenging at first, but trust me, once you get the hang of it, it becomes second nature. You can also see my guide on simplifying nutrition if you’re unsure about what you should be eating: Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way

    principles of meal planning

    Setting Your Goals

    Alright, let’s get into the fun part—setting your goals! This is where we start personalising your meal plan to fit your unique needs and lifestyle. Knowing what you want to achieve will help guide all your meal-planning decisions.

    Identifying Your Personal Health and Nutrition Goals

    First things first, what are you aiming for? Your goals can be as varied as:

    Weight Loss: If you’re looking to shed some pounds, focus on creating a calorie deficit with nutritious, low-calorie foods.

    Muscle Gain: For building muscle, you’ll need to incorporate high-protein foods to support muscle repair and growth.

    Maintaining Current Weight: If you’re happy with your current weight, aim for a balanced diet that provides all the nutrients you need without excess calories.

    Improving Overall Health: Maybe you just want to feel better, have more energy, or support a specific health condition with better nutrition.

    Take a moment to jot down your main goals. It’s okay to have more than one! The clearer you are about what you want to achieve, the easier it will be to create a meal plan that works for you.

    Aligning Your Meal Plan with Your Fitness Goals

    Now that you’ve got your goals in mind, let’s align your meal plan to match them. Here’s how:

    For Weight Loss: Focus on incorporating lots of veggies, lean proteins, and whole grains. Think about portion control and aim for meals that are filling but not calorie-dense. Check out my FREE eBook ‘Nutrition For Weight Loss’ if this is your goal!

    For Muscle Gain: Your meals should be rich in protein—think chicken, fish, tofu, beans, and legumes. Don’t forget to include healthy carbs and fats to fuel your workouts.

    For Maintenance: Balance is key. Make sure your meals include a mix of proteins, carbs, and fats, and watch your portion sizes to avoid overeating.

    For Overall Health: Aim for variety. Incorporate different fruits, vegetables, lean proteins, and whole grains to ensure you’re getting a broad spectrum of nutrients.

    See my post ‘How To Start A Fitness Journey And Stick To It‘ for a full guide on starting a fitness journey on the right foot!

    Dietary Preferences and Restrictions

    We can’t forget about personal preferences and any dietary restrictions you might have. Whether you’re vegan, gluten-free, or just not a fan of certain foods, your meal plan should reflect your tastes and needs. Here are some tips:

    List Your Preferences: Write down foods you love and those you’re not so keen on. This will make planning meals more enjoyable and ensure you look forward to eating them.

    Note Any Restrictions: If you have allergies or dietary restrictions, make sure to factor these into your meal planning. There are plenty of resources and substitutes available for almost every dietary need.

    Setting your goals is all about creating a roadmap to success. Once you have a clear vision of what you want to achieve and how you’re going to get there, the rest of the meal-planning process becomes a lot easier.

    healthy balanced meal

    Assessing Your Schedule

    Great, now that we’ve set our goals, it’s time to look at our schedules. Knowing how much time you can realistically dedicate to meal planning and prep is crucial. Let’s figure out how to make this work smoothly with your busy life.

    Evaluating Your Weekly Schedule

    First, take a look at your typical week. Grab your planner or use a digital calendar and mark down all your commitments—work, workouts, family time, social events, everything. This will help you identify the best times to plan, shop, and prep your meals. Here are a few things to consider:

    Weekday vs. Weekend: Do you have more free time on weekends? Maybe that’s when you can do most of your meal prep.

    Evenings vs. Mornings: Are you a night owl or an early bird? Plan your meal prep sessions during your most productive times.

    Busy Days: Identify days when you’re especially busy. Plan for quick and easy meals on those days.

    Tips for Fitting Meal Planning into a Busy Lifestyle

    We all have those busy days, but that doesn’t mean meal planning has to fall by the wayside. Here are some tips to make it more manageable:

    Batch Cooking: Prepare large quantities of a few dishes and portion them out for the week. This is a huge time-saver and ensures you have ready-to-eat meals.

    Prep Ingredients in Advance: Meal prep isn’t for everyone, so if you don’t want to cook entire meals, prepping ingredients can save you a ton of time. Chop veggies, marinate proteins, and cook grains ahead of time. You can put all ingredients in one container and have them as your own meal kits.

    Slow Cooker or Instant Pot: These kitchen gadgets are lifesavers. I have the Ninja Foodi and LOVE it, it’s a slow cooker but also an air fryer, pressure cooker, steamer, and pretty much anything else you can think of! You can throw in your ingredients, set it, and forget it. By the time you’re done with your day, dinner is ready.

    Utilise Shortcuts: There’s no shame in using pre-cut vegetables, or frozen foods. They can significantly cut down on prep time while still providing nutritious options. I’m personally a big fan of the ‘Very Lazy Chopped Garlic‘. So instead of cutting up a little garlic clove, I just use a teaspoon of that instead. It probably doesn’t save that much time, but every little helps!

    Creating a Meal Prep Routine

    Now, let’s put it all together and create a routine. Here’s an example of how you can structure your meal planning and prep:

    1. Plan Your Meals (30 minutes):
      • Choose a time each week to sit down and plan your meals. This could be on Sunday morning over coffee.
      • Look at your schedule and decide what meals you’ll need for the week. Make sure to include breakfasts, lunches, dinners, and snacks.
    2. Make a Grocery List (15 minutes):
      • Based on your meal plan, write down all the ingredients you’ll need. Stick to your list to avoid impulse buys. And don’t forget to shop what you already have!
    3. Grocery Shopping (1 hour):
      • Set aside time to go grocery shopping. And remember your list.
    4. Meal Prep (2-3 hours):
      • Dedicate a block of time, like Sunday afternoon, to prep your meals. Cook what you can in advance and portion out into containers.

    Remember, the key to successful meal planning is consistency. Find a routine that works for you and stick with it. Adjust as needed based on what you learn works best for your lifestyle.

    batch cooking and meal prepping

    Food Shopping Tips

    Now that you’ve got your meal plan ready, it’s time to hit the grocery store. Let’s make shopping as efficient and stress-free as possible so you can get everything you need without feeling overwhelmed.

    Making a Grocery List

    A well-organised grocery list is your best friend. Here’s how to make an effective one:

    1. Break it Down by Category:
      • Produce: Fruits and vegetables.
      • Protein: Meats, fish, tofu, beans.
      • Dairy/Alternatives: Milk, yoghurt, cheese, and plant-based options.
      • Grains: Bread, rice, pasta, quinoa.
      • Pantry Staples: Spices, oils, canned goods, snacks.
      • Frozen: Vegetables, fruits, pre-cooked meals.
    2. Check What You Have:
      • Before you go shopping, check what you already have. This prevents you from buying duplicates and helps you use up what’s already in your kitchen.
    3. Stick to Your List:
      • Once you’re at the store, try to stick to your list. This saves time and helps avoid impulse buys that can throw off your budget and health goals.

    Tips for Shopping Efficiently

    Here are some tips to make your food shopping trip quick and efficient:

    Go with the Flow: Write your shopping list out in the order those items are stocked in the store, it will save you going back and forward.

    Buy in Bulk: For items you use frequently, like grains or nuts, buying in bulk can save money and reduce packaging waste.

    Go Seasonal: Seasonal produce is often fresher and cheaper. Plus, it adds variety to your meals.

    Don’t Shop Hungry: You’re more likely to make impulse purchases if you’re hungry. Have a snack before you go to the store.

    Reading Nutrition Labels

    Understanding nutrition labels can help you make healthier choices. Here’s what to look for:

    Serving Size: Check the serving size first, as all the nutritional information is based on this amount.

    Calories: Keep an eye on the calorie count, especially if you’re trying to lose weight.

    Nutrients: Look for high amounts of beneficial nutrients like fibre, protein, vitamins, and minerals. Limit saturated fat, added sugars, and sodium.

    Ingredients List: The fewer ingredients, the better. Avoid items with a long list of unrecognisable ingredients.

    With these tips, grocery shopping becomes a breeze. You’ll be in and out of the store quickly, with everything you need to stick to your meal plan and support your health goals.

    Ready to get prepping? Let’s do it!

    Meal Prep Techniques

    This is where the magic happens—turning all those ingredients into ready-to-eat meals that make your week a breeze. Let’s get into some practical techniques to streamline your meal prep process.

    Tools and Equipment to Make Meal Prep Easier

    Investing in a few key tools can make meal prep a lot more efficient. Here are some essentials:

    Storage Containers: Get a variety of sizes, preferably glass or BPA-free plastic, to store your prepped meals and ingredients.

    Sharp Knives and Cutting Boards: Good knives and a sturdy cutting board make chopping and slicing quicker and safer.

    Food Processor/Blender: Perfect for chopping, blending, and pureeing ingredients quickly.

    Sheet Pans and Baking Dishes: For roasting veggies, baking proteins, and making one-pan meals.

    Step-by-Step Guide to a Meal Prep Session

    Let’s walk through a typical meal prep session. Here’s how you can get it all done efficiently:

    1. Plan Your Menu:
      • Decide what meals you’ll be prepping. Make a list of recipes and note any ingredients you need to prep.
    2. Gather Ingredients and Tools:
      • Lay out all your ingredients and tools. Having everything in one place before you start saves time.
    3. Start with the Longest Tasks:
      • Begin with items that take the longest to cook, like grains, proteins, and baked dishes. While these are cooking, you can prep other ingredients.
    4. Multitask:
      • While your grains are simmering and proteins are baking, chop your vegetables and prep any other ingredients.
    5. Assemble Meals:
      • Once everything is cooked and prepped, start assembling your meals. Portion out your proteins, carbs, and veggies into containers.
    6. Store Properly:
      • Store your meals in the fridge or freezer, depending on when you plan to eat them. Label containers with the date to keep track of freshness.
    person eating vegetable salad

    Staying Flexible and Adapting

    Life is unpredictable, and things don’t always go according to plan. But that’s okay! Being adaptable is key to making meal planning a sustainable habit. Remember, healthy eating shouldn’t take away from your life, but should add to it! See my posts ‘Food Positivity: How To Encourage Healthy Eating Habits’ or ‘Unhealthy Relationship With Food: 7 Tips To Overcome Food Guilt’ if this is something you struggle with.

    Importance of Flexibility in Meal Planning

    Why is flexibility so important? Well, it helps you:

    Stay Consistent: When you’re not rigid, you’re more likely to stick with meal planning in the long run.

    Reduce Stress: Flexibility reduces the pressure to follow your plan perfectly, making the process more enjoyable.

    Adapt to Changes: Whether it’s a last-minute dinner invitation or a craving for something different, flexibility allows you to adjust without guilt.

    How to Adjust Your Meal Plan

    Here are some practical tips for keeping your meal plan flexible:

    Have Backup Options: Keep a few quick, go-to meals in your repertoire that you can whip up in a pinch. Think of simple dishes like omelettes, salads, or stir-fries.

    Use Versatile Ingredients: Stock up on ingredients that can be used in multiple recipes. For example, cooked chicken can be added to salads, wraps, or stir-fries.

    Repurpose Leftovers: Transform leftovers into new meals. One of my favourite meals is these Leftover Roast Chicken Tacos by Effortless Foodie.

    Freeze Extras: If you find yourself with extra portions, freeze them for another time. This reduces waste and provides ready-made meals for busy days.

    Principles of Meal Planning: Conclusion

    By now, you should have a solid understanding of meal planning and how it can change your approach to healthy eating and weight management.

    Recap of the Key Principles of Meal Planning

    Here’s a quick rundown of what we’ve covered:

    1. Introduction to Meal Planning: The benefits and how it can simplify your life.
    2. Setting Your Goals: Identify personal health and nutrition goals and align your meal plan to meet them.
    3. Assessing Your Schedule: Finding the best times for meal prep and planning around your busy life.
    4. Grocery Shopping Tips: Efficient shopping strategies and understanding nutrition labels.
    5. Meal Prep Techniques: Different methods of meal prep and a step-by-step guide.
    6. Staying Flexible and Adapting: Adjusting your meal plan as needed and handling setbacks.
    7. Tracking Your Progress: Monitoring your adherence, reflecting, and making necessary adjustments.

    Have you enjoyed reading ‘Principles of Meal Planning: An Easy Step-by-Step Guide’? I’d love to hear about your meal-planning journey. Share your experiences, tips, and any questions you have in the comments below.

  • Fitness

    How to Start a Fitness Journey and Stick to It

    Have you ever felt that mix of excitement and nervousness when thinking about how to start a fitness journey? It’s like standing at the edge of a new adventure, right? You can almost feel the potential for transformation, but there’s also that little voice whispering, “Can I stick with it this time?”

    I get it. When I first decided to start my fitness journey, I was right there with you. I remember feeling both thrilled and a bit overwhelmed. I had no idea where to begin or how to keep going without losing steam. But guess what? I did it, and now I’m here to help you do the same!

    In this post ‘How to Start a Fitness Journey and Stick to It’, I’m going to share some practical steps and motivational tips to get you started and keep you on track. Whether you’re a complete beginner or looking to get back into a routine, these tips are designed to help you make lasting changes.

    how to start a fitness journey

    Step 1: Set Clear and Realistic Goals

    This is the most important step when it comes to how to start a fitness journey on the right foot: setting clear and realistic goals. Clear, because you need to know what you want, otherwise it’s like setting out on a road trip without a destination in mind – you’d just be wandering aimlessly. Realistic, because you also wouldn’t set out on that journey expecting to do three hundred miles in two hours. The same goes for your fitness journey, so you need to know where you’re headed and why.

    Define Your Why

    First things first, let’s figure out your “why.” Why do you want to start this journey? Is it to feel more energetic, to fit into those old jeans, or maybe to boost your mental health? Knowing your why will keep you motivated, especially on those tough days when skipping a workout seems tempting. This is your intrinsic motivation, and this is what drives you.

    Check out my post ‘Examples Of Extrinsic And Intrinsic Motivation: What Drives You?‘ to learn more about intrinsic motivation!

    SMART Goals

    Now, let’s talk about how to start a fitness journey with SMART goals. This isn’t just some fancy acronym; it’s a game-changer. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. So, lets break it down:

    Specific: Instead of saying, “I want to get fit,” try “I want to run a 5k without stopping.”

    Measurable: Add a way to track your progress. For example, “I want to run a 5k in 30 minutes.”

    Achievable: Be realistic. If you’ve never run before, don’t aim to run a marathon next month.

    Relevant: Make sure your goal matters to you. It should align with your why.

    Time-bound: Set a deadline. For instance, “I want to run a 5k in 30 minutes within 3 months.”

    Examples

    Need some inspiration? Here are a few good fitness goals:

    “I want to go to the gym three times a week for the next two months.”

    “I’ll aim to lose 10 pounds in the next three months by eating healthier and exercising.”

    “I want to be able to do 20 push-ups in a row by the end of the month.”

    Setting these goals is like creating a roadmap for your fitness journey. You’ll know exactly where you’re going and how to get there. Plus, checking off these milestones along the way will give you that sweet sense of accomplishment.

    joyful movement

    Step 2: Create a Plan

    Now that you’ve got your goals set, it’s time to create a plan. Think of this as your fitness journey blueprint. A good plan makes the difference between wandering aimlessly and making steady progress.

    Schedule Workouts

    Consistency is key! Just like you schedule meetings or coffee dates, block out time for your workouts. Whether it’s early mornings, during lunch breaks, or evenings, find a time that works best for you and stick to it. Put it in your calendar as a non-negotiable appointment with yourself!

    Balance

    A well-rounded fitness plan includes a mix of cardio, strength training, and flexibility exercises. Here’s a quick breakdown:

    Cardio: Activities like running, cycling, or dancing to get your heart rate up.

    Strength Training: Using weights or bodyweight exercises to build muscle.

    Flexibility: Yoga, stretching, or Pilates to improve flexibility and prevent injuries.

    Aim to mix these up throughout the week. For example, you might do cardio on Mondays and Wednesdays, strength training on Tuesdays and Thursdays, and a flexibility workout on Fridays. Or you can incorporate a bit of each in one workout, i.e. starting with cardio, followed by strength training and then some stretching to finish off.

    Rest Days

    Don’t forget to schedule rest days! Your body needs time to recover and grow stronger. Without rest, you risk burnout and injury. Listen to your body – if you’re feeling sore or exhausted, it’s okay to take it easy.

    Creating this balanced plan will help you avoid overworking any one part of your body and keep your workouts interesting. Remember, the best plan is one you can stick to, so make it enjoyable and flexible. And hey, if life throws a curveball and you miss a workout, it’s not the end of the world. Just get back on track the next day! It’s not all-or-nothing, it’s about building up the habit of exercise. Learn more about all-or-nothing thinking in my post ‘All-Or-Nothing Thinking: How It’s Ruining Your Weight Loss Goals‘.

    setting goals and crushing them

    Step 3: Start Slow and Build Gradually

    Alright, you’ve got your goals and a plan in place. Now, let’s talk about starting slow and building gradually. This is super important to avoid burnout and injuries.

    Avoid Burnout

    It’s tempting to go all out when you’re excited about starting a new fitness routine. I have ADHD, so trust me, I get it! But, a big lesson I have learned, is if you dive in too fast, you’re likely to burn out. Start with manageable workouts that you can handle. For example, if you’re new to running, start with a mix of walking and running rather than trying to run for 30 minutes straight. For more tips on avoiding burnout, see my post ‘Workout Burnout: How To Find Joy And Balance‘.

    Listen to Your Body

    Your body is pretty smart – it’ll tell you when it’s had enough. Pay attention to those signals. Feeling sore is normal, but if you’re in pain or feeling excessively tired, it’s a sign you might be overdoing it. Don’t be afraid to take a rest day or choose a lighter workout if needed. Consistency is more important than intensity at the beginning.

    Gradually Increase Intensity

    As your body adapts to your new routine, you can start to increase the intensity. This might mean adding a few extra minutes to your cardio, lifting slightly heavier weights, or pushing yourself a bit harder in your workouts. The key is to make gradual changes so your body can adjust without getting overwhelmed.

    Starting slow and building gradually sets a solid foundation for your fitness journey. It ensures you stay motivated and reduces the risk of injury, keeping you on track in the long run. So, take it one step at a time, and celebrate those small victories along the way!

    how to start a fitness journey

    Step 4: Find Activities You Enjoy

    Now, let’s get to the fun part – finding activities you actually enjoy! If you’re having fun while working out, it won’t feel like a chore. Instead, it’ll be something you look forward to.

    Joyful Movement

    Think about what types of activities make you happy. Do you love dancing? Try a dance workout or Zumba class. Enjoy being outside? How about hiking or paddleboarding? The key is to find something that makes you smile. When you’re having fun, staying active feels less like an obligation and more like a treat. For more joyful movement ideas, see my post ‘7 Joyful Movement Ideas That Will Make Exercise Exciting!’

    Variety is Key

    Mix things up to keep your workouts exciting. Trying new activities not only keeps boredom at bay but also challenges different muscles and keeps your body guessing. One week you could be swimming, and the next, trying a yoga class. Variety is the spice of life, and it’s true for fitness too!

    Group Activities

    If you’re a social butterfly, group activities can be a great way to stay motivated. Join a local sports team, take group fitness classes, or find a workout buddy. Having others to share your journey with can make a huge difference. They’ll cheer you on, hold you accountable, and make the experience more enjoyable.

    Finding activities you love is like discovering the secret ingredient to a sustainable fitness journey. It transforms exercise from a task on your to-do list into a highlight of your day. So go ahead, explore different options, and let yourself have fun with it! Check out ‘Enjoy Movement: How To Find Fun In Every Workout’ for more tips on how to enjoy exercise.

    beginners running guide

    Step 5: Track Your Progress

    Alright, let’s talk about tracking your progress. Keeping tabs on how far you’ve come is incredibly motivating and helps you stay on track. Plus, it’s a great way to celebrate your wins along the way!

    Journal

    There are tons of ways to track your workouts and progress. You can go old school with a fitness journal where you jot down your daily activities, how you felt, and any milestones. Or, if you’re more tech-savvy, try using a fitness app. There are plenty of apps out there that let you log workouts, track calories, and even monitor your sleep.

    Celebrate Milestones

    Every step forward is a victory, no matter how small. Did you run a little longer than last time? Lift a bit heavier? Celebrate it! These milestones are proof that your hard work is paying off. Treat yourself to something special, like a new workout outfit or a relaxing day off, to acknowledge your achievements.

    Adjust as Needed

    Your fitness journey isn’t set in stone. As you progress, your goals and plans might need a little tweaking. Maybe you’ve achieved your initial goal and need to set a new one. Or perhaps you’ve discovered a new activity you love and want to incorporate it more. Regularly reassess your plan and make adjustments to keep things fresh and aligned with your evolving fitness level and interests.

    Tracking your progress keeps you motivated and focused on your journey. It provides tangible evidence of your hard work and reminds you that every effort counts. So grab that journal or download that app, and start celebrating every step forward!

    small goals for getting fit

    Step 6: Build a Support System

    Having a support system can make all the difference in sticking to your fitness journey. It’s much easier to stay motivated when you have people cheering you on and holding you accountable.

    Accountability Partners

    Find someone who can be your workout buddy or accountability partner. This could be a friend, family member, or coworker. Having someone to share your journey with can keep you both motivated. You can plan workouts together, check in on each other’s progress, and offer encouragement on those tough days.

    Share Your Journey

    Don’t be shy about sharing your fitness journey with others. Post your progress on social media, talk about it with friends, or join online fitness communities. Sharing your goals and achievements can boost your motivation and help you stay accountable. Plus, you might inspire others to start their own journeys!

    Seek Professional Guidance

    Sometimes, it helps to get advice from the pros. Consider hiring a personal trainer or a nutritionist, especially if you’re just starting out or learning how to start a fitness journey in the safest way possible. They can provide personalised guidance, help you avoid common pitfalls, and keep you on the right track.

    Join a Community

    Fitness classes, sports teams, or local running clubs are great places to meet like-minded people. Being part of a community provides a sense of belonging and support. So, you’ll find that working out with others can be incredibly motivating and fun.

    Building a support system surrounds you with positive influences that encourage and motivate you. It transforms your fitness journey from a solo mission into a shared adventure. So reach out, connect, and let’s build that support network!

    two smiling women doing yoga pose

    Step 7: Focus on Nutrition

    We can’t talk about a fitness journey without mentioning the importance of nutrition. Eating well fuels your body, helps you recover faster, and keeps you energised.

    Balanced Diet

    A balanced diet is key to supporting your fitness goals. Aim to include a mix of protein, healthy fats, and carbohydrates in your meals. Think of your plate like a rainbow – the more colourful, the better. Fruits, vegetables, lean meats, whole grains, and healthy fats like avocados and nuts should all find a place in your diet.

    Meal Planning

    Planning your meals ahead of time can be a game-changer. It helps you make healthier choices and avoids the last-minute temptation of grabbing fast food. Start by planning your meals for the week, creating a shopping list, and prepping what you can in advance. This way, you’ll have healthy options ready to go, making it easier to stick to your nutrition goals.

    Hydration

    Water is essential for every function in your body, from regulating temperature to aiding digestion. So, aim to drink at least 8 cups of water a day, more if you’re active. Keep a water bottle with you at all times and take sips throughout the day.

    Mindful Eating

    Pay attention to what and how you eat. Avoid eating in front of the TV or while scrolling through your phone. Instead, focus on your food, chew slowly, and savour each bite. This helps you tune into your body’s hunger and fullness cues, making it less likely that you’ll overeat. My post ‘Unconditional Permission To Eat For Sustainable Weight Loss‘ has more on mindful and intuitive eating if you want to know more about this!

    Healthy Snacks

    Keep healthy snacks on hand to fuel your body between meals. Having these on hand makes it easier to choose nutritious options when hunger strikes.

    Focusing on nutrition is like giving your body the premium fuel it needs to perform its best. With a balanced diet, meal planning, proper hydration, and mindful eating, you’ll support your fitness goals from the inside out. For simplified nutritional advice, see my post ‘Simplify Nutrition With These 5 Easy Tips‘ or consider downloading my FREE Nutrition for Weight Loss (if weight loss is your goal of course!).

    Step 8: Stay Motivated

    Staying motivated can be one of the toughest parts of a fitness journey, but it’s also the most rewarding.

    Find Your Motivation

    Identify what truly motivates you. Is it a desire to feel healthier, to be more active with your kids, or maybe to challenge yourself in new ways? Write these motivations down and revisit them whenever you need a boost. This goes back to finding your ‘why’ and intrinsic motivation.

    Mindfulness and Mindset

    Your mindset plays a huge role in your fitness journey. Practising mindfulness can help you stay present and focused. Techniques like meditation, deep breathing, or simply taking a moment to reflect can reduce stress and improve your mental clarity. A positive mindset encourages you to keep going, even when things get tough.

    Visualise Success

    Visualisation can be a great tool. Take a few minutes each day to imagine yourself achieving your goals. Picture yourself crossing the finish line of that 5k, lifting that heavier weight, or simply feeling healthier and happier. Visualisation helps reinforce your goals and keeps you motivated.

    Incorporate Rewards

    Set up a reward system for yourself. Treat yourself to something special when you hit a milestone. It could be new workout gear, a relaxing facial, or even a fun day out. Rewards give you something to look forward to and can make the journey more enjoyable.

    Join Challenges

    I love a good challenge! In my post about my weight loss journey, I mention that challenges are my driving force, they are what make me enjoy exercise the most. Participating in fitness challenges can be incredibly motivating. Whether it’s a 30-day yoga challenge, a steps competition with friends, or a virtual race, challenges add a fun and competitive element to your routine. They also provide a sense of accomplishment when completed.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Mix Up Your Routine

    Keeping your routine fresh can prevent boredom and keep you excited about working out. Try new exercises, switch up your workout playlist, or explore different workout locations. A change of scenery or a new routine can reignite your enthusiasm.

    Stay Positive

    Remember, progress is progress, no matter how small. Celebrate the little victories and be kind to yourself if you stumble. Fitness is a journey, not a destination. There will be ups and downs, but maintaining a positive attitude will help you push through the tough times.

    Staying motivated is about finding what inspires you, maintaining a positive mindset, and celebrating your progress along the way. With these strategies, you’ll keep your momentum going strong and enjoy every step of your fitness journey. Let’s stay motivated and make every day count!

    mindful eating calorie deficit

    Step 9: Overcome Obstacles

    Every fitness journey has its bumps in the road. The key is to recognise these obstacles and have strategies to overcome them. Let’s talk about some common challenges and how to tackle them head-on.

    Common Challenges

    Time Constraints: One of the biggest hurdles is finding time to work out. Busy schedules can make it hard to fit in regular exercise.

    Plateaus: Hitting a plateau where progress slows down can be discouraging.

    Lack of Motivation: There will be days when motivation is low, and the sofa seems way more appealing than the gym.

    Injuries and Soreness: These can interrupt your routine and make it hard to stay consistent.

    Solutions and Tips

    Time Constraints

    Prioritise: Treat your workouts like important meetings. Schedule them and stick to your plan as much as possible.

    Short Workouts: Even 15-20 minutes of high-intensity interval training (HIIT) can be effective if you’re short on time.

    Combine Activities: Incorporate more movement into your day by walking or biking to work, taking the stairs, or if you’re a homeworker like me, consider a standing desk with a walking treadmill!

    Plateaus

    Change It Up: When you hit a plateau, mix up your routine. Try new exercises, increase intensity, or change the order of your workouts.

    Rest and Recovery: Sometimes, a plateau is your body’s way of asking for a break. Ensure you’re getting enough rest and recovery time.

    Set New Goals: Reevaluate and set new, challenging goals to reignite your motivation and drive.

    Lack of Motivation

    Find Inspiration: Follow fitness influencers, join online communities, or find a workout buddy to keep you inspired.

    Visualise: Keep visualising your goals and the reasons why you started.

    Reward Yourself: Implement a reward system for reaching mini-goals to keep you excited and engaged.

    Injuries and Soreness

    Listen to Your Body: Rest when needed and don’t push through serious pain. Modify exercises to avoid aggravating injuries.

    Proper Warm-up and Cool-down: Always warm up before and cool down after your workouts to prevent injuries.

    Professional Help: If you’re injured, consider seeing a physical therapist or a doctor to guide you through a safe recovery.

    Overcoming obstacles is all about being adaptable and persistent. Recognise that challenges are part of the journey and can make you stronger. By having strategies in place, you can navigate these bumps and keep moving forward.

    So, when you hit a snag, don’t get discouraged. Use these tips to overcome the hurdles and continue on your path to a healthier, fitter you.

    how to start a fitness journey and stick to it

    How to Start a Fitness Journey: Conclusion

    We’ve covered a lot of ground on how to start a fitness journey and stick to it. Let’s recap and wrap things up with some final words of encouragement.

    Recap

    Set Clear and Realistic Goals: Understand your why and set SMART goals.

    Create a Plan: Schedule your workouts, balance different types of exercise, and don’t forget to rest.

    Start Slow and Build Gradually: Avoid burnout by pacing yourself and listening to your body.

    Find Activities You Enjoy: Make fitness fun by choosing activities that make you happy.

    Track Your Progress: Keep a journal or use an app to monitor your achievements and adjust your plan as needed.

    Build a Support System: Surround yourself with people who encourage and motivate you.

    Focus on Nutrition: Fuel your body with a balanced diet, stay hydrated, and practice mindful eating.

    Stay Motivated: Keep your goals in sight, celebrate milestones, and maintain a positive mindset.

    Overcome Obstacles: Be prepared for challenges and have strategies in place to tackle them.

    Starting and sticking to a fitness journey is a personal and evolving process. Remember, it’s not about perfection but progress. Every step you take, no matter how small, is a step towards a healthier, happier you. Celebrate your victories, learn from your setbacks, and keep pushing forward.

    So, are you ready to take the first step today? Set your goals, create your plan, and get moving! We’re all in this together, supporting and cheering each other on.

    I’d love to hear about your own fitness journey! What challenges have you faced, and what victories have you celebrated? Share your tips, progress, and questions in the comments below. Let’s create a community of encouragement and support where we can all thrive together.

  • Weight Loss

    Non-Scale Victories: The Hidden Wins That Matter Most

    Ever had one of those days where you step on the scale, and it feels like it’s stuck? Trust me, I get it – I’ve been there, and done that! It’s so easy to get caught up in those numbers. But here’s a little secret I learned on my own weight loss journey: the scale doesn’t tell the whole story. So let’s chat about those awesome little wins that don’t involve numbers – the non-scale victories (NSVs).

    These are the moments that truly show how far you’ve come, even when the scale isn’t budging. Maybe it’s the happiness of fitting into that old pair of jeans, lifting heavier weights at the gym, or just feeling more energetic and happy. These victories are what really matters!

    In this post, I’ll break down exactly what non-scale victories are, why they’re so important, and how you can start spotting and celebrating your own non-scale victories. So grab a cup of tea, get comfy, and let’s celebrate the real milestones in our journey to better health and happiness!

    non-scale victories

    What are Non-Scale Victories (NSVs)?

    NSVs are the little (or big) wins that aren’t reflected by the number on the scale. They’re the moments that make you smile, give you a boost, and remind you why this journey is worth it.

    For example, think about that time you tried on an old pair of jeans that you hadn’t worn in ages – how amazing did that feel when they fit? Or the days when you wake up full of energy, ready to tackle whatever comes your way.

    Maybe you’ve noticed you’re lifting heavier weights at the gym, or someone compliments you out of the blue. These are all NSVs, and they’re just as important as any number on a scale.

    Research indicates that achieving small, short-term goals can significantly impact long-term health outcomes. Adaptive goal designs and personalised strategies based on initial BMI can encourage disciplined calorie consumption and foster long-term weight management (Uetake & Yang, 2018).

    non-scale victories for weight loss

    Why Focus on Non-Scale Victories?

    Now, you might be wondering, why should you focus on NSVs? Here’s the deal: focusing on non-scale victories can be a total game-changer for your mindset and overall health.

    First off, let’s talk about the mental health benefits. When you celebrate NSVs, you’re giving yourself a much-needed confidence boost.

    It’s like a little pat on the back, reminding you that your hard work is paying off in so many ways. This can keep you motivated and positive, even when the scale isn’t moving. (Brownell et al., 1984)

    But it’s not just about feeling good mentally – NSVs offer a more holistic view of your health. Remember, health isn’t just about the numbers on a scale. It’s about feeling strong, happy, and capable in your daily life. (Klem et al., 1997)

    Maybe you’re noticing that you have more energy to play with your kids, or you’re sleeping better at night. These are huge wins that show you’re moving in the right direction.

    So, by focusing on NSVs, you’re recognising all the amazing ways you’re improving your health and well-being. It’s about celebrating progress in every form, not just the number on the scale.

    fitness goals and NSVs

    Common Non-Scale Victories

    Let’s dive into some common non-scale victories that you might start noticing on your journey. These are the little (or sometimes big!) changes that show you’re making progress, even if the scale doesn’t reflect it right away.

    Physical Changes

    Maybe you’ve noticed you can run longer without getting winded – that’s improved endurance right there. Or maybe you’re lifting heavier weights at the gym – hello, increased strength!

    And don’t forget about better flexibility, like being able to touch your toes or do a deeper stretch in yoga. These are all big signs that your body is getting stronger and healthier.

    Emotional and Mental Improvements

    This journey isn’t just about physical health – it’s about feeling good mentally too. Have you noticed you’re feeling less stressed lately? That’s a huge win!

    Maybe you’re sleeping better at night, which makes a world of difference in how you feel during the day. And how about that boost in self-esteem? Feeling more confident and positive is a massive indicator that you’re on the right path.

    Lifestyle and Habit Changes

    Finally, let’s talk about lifestyle and habit changes. These are often the foundation of lasting progress.

    Maybe you’ve established a regular exercise routine that you enjoy – that’s amazing!

    Or you’re making healthier food choices without feeling deprived. These new, healthy habits are the building blocks of a sustainable, healthy lifestyle.

    what are NSVs

    My Non-Scale Victories

    When I started my weight loss journey, I quickly learned that the scale wasn’t the only measure of my progress.

    In fact, some of my most rewarding achievements had nothing to do with numbers at all. Here are a few of my own non-scale victories that kept me motivated along the way:

    Improved Running Endurance

    One of my proudest non-scale victories was completing the Couch to 5K program. When I began, running even 60 seconds felt impossible, and my asthma made every step a struggle.

    The first time I ran for 15 minutes without stopping felt like climbing a mountain. Completing the program and running a full 5K became a testament to my personal growth and proved that fitness goals are attainable for anyone willing to put in the effort.

    Increased Energy Levels

    Another huge victory was the boost in my energy levels. Before, I often felt sluggish and tired, but as I continued on my journey, I noticed I had more energy throughout the day.

    This increase in energy was a clear sign that my body was getting healthier.

    Improved Strength and Fitness

    Hitting new milestones in my fitness routine was another major win. Lifting heavier weights at the gym and seeing my strength improve week by week was incredibly motivating.

    These fitness achievements were powerful indicators of my progress, far beyond what the scale could show.

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    Better Sleep and Reduced Stress

    Improving my sleep quality and reducing stress were also significant non-scale victories. As I adopted healthier habits, I found myself sleeping more soundly and waking up refreshed.

    I also noticed that my stress levels were decreasing. Activities that used to overwhelm me became more manageable, and I felt a greater sense of calm and well-being.

    Positive Mindset and Self-Esteem

    One of the biggest changes was in my mindset and self-esteem. As I celebrated these non-scale victories, I started to see myself in a new light.

    I felt proud of my accomplishments and more confident in my abilities. This positive shift in my mindset was perhaps the most valuable victory of all, reinforcing that my journey was about so much more than just losing weight.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    How to Track and Celebrate Non-Scale Victories

    Here are a few simple and effective ways to keep track of and celebrate these victories:

    Journaling

    I am that girl, the one who will recommend journalling to everyone, for anything! And I’ll recommend it, especially for tracking NSVs. Write down your wins, no matter how small they seem.

    Whether it’s fitting into a smaller size, feeling more energetic, or completing a tough workout, jotting it down helps you see just how far you’ve come.

    Plus, on those tougher days, looking back at your entries can give you a much-needed boost of motivation.

    POSTS YOU MAY BE INTERESTED IN:

    How I Changed My Life: A Story About Self-Confidence

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    Not Losing Weight Despite A Calorie Deficit? Possible Reasons

    Visual Reminders

    Visual reminders are powerful motivators. Keep that pair of old jeans handy for a visual check of your progress. Try them on every few weeks and notice how they fit.

    You can also take progress photos. Seeing side-by-side comparisons of where you started and where you are now can be incredibly encouraging and a great reminder of your journey.

    Celebrate

    Celebrating your NSVs is essential! Treat yourself to a massage, a new workout outfit, or a fun day out when you hit a milestone.

    These celebrations don’t have to be extravagant – the key is to recognise your hard work and reward yourself for it.

    Maybe it’s a relaxing bubble bath, a special dinner, or even a mini-vacation. Whatever makes you feel appreciated and motivated, go for it!

    Moving Forward with a Positive Mindset

    Here’s how you can make that mindset shift and stay on track:

    Mindset Shifts

    Let’s redefine success together. It’s about feeling amazing, not just about numbers. Shifting your focus from the scale to your overall health can make a huge difference in how you perceive your progress.

    Celebrate how strong you’re getting, how much more energy you have, and how your mood has improved. These are the real indicators of success and well-being!

    Consistency and Patience

    Remember, progress is a journey, not a sprint. Consistency and patience are key. It’s about the small, sustainable changes you make every day that add up over time.

    There will be ups and downs, and that’s perfectly normal.

    What matters is that you keep going and stay committed to your goals. Celebrate every step forward, no matter how small, and be kind to yourself along the way.

    not losing weight despite a calorie deficit

    Non-Scale Victories: Conclusion

    Your journey to better health is about so much more than a number on the scale. It’s about celebrating all those incredible non-scale victories that truly reflect your progress and dedication.

    Whether it’s fitting into an old pair of jeans, feeling more energetic, or running a full 5K, these wins are powerful reminders of how far you’ve come.

    By focusing on non-scale victories, you can stay motivated, maintain a positive mindset, and enjoy the process of becoming a healthier, happier you.

    So, keep journaling your successes, using visual reminders, and celebrating every milestone. Embrace the journey with consistency and patience, and remember that progress is a marathon, not a sprint.

    Let’s redefine success together. It’s about feeling amazing, strong, and confident in your own skin. Keep pushing forward, and don’t forget to acknowledge and celebrate every step of the way. You’ve got this!

  • Goals

    When Goals Backfire: Consequences of Unrealistic Expectations

    Unrealistic Expectations

    Right, let’s talk about unrealistic expectations. You know, those moments when you get a surge of motivation and suddenly decide you’re going to overhaul your entire life overnight? You’re meal-prepping like a pro, training like an Olympian, and vowing to never touch sugar again. Fast forward a couple of weeks—you’re exhausted, overwhelmed, and somehow face-first in a takeaway you swore you’d never eat again. Sound familiar?

    We’ve all been there. The thrill of setting a massive goal is intoxicating. It makes you feel like you’ve got your life together before you’ve even done anything. But when those goals are too ambitious—when they don’t fit into your actual life—things can spiral quickly.

    So, let’s get real about why unrealistic goals can do more harm than good, how to spot them before they derail you, and how to set goals that actually work.

    Table of Contents

    The Temptation of Big, Bold Goals

    So, why do we fall into this trap of setting the most outrageous goals known to mankind?

    The Desire for Fast Results

    You see someone on social media who dropped three dress sizes in a month, and suddenly, you’re convinced you should be able to do the same. The problem? You’re seeing their highlight reel, not the reality behind it.

    Social Media and Comparison Culture

    Scrolling through Instagram, it feels like everyone is smashing their goals effortlessly. The before-and-after pictures, the success stories—it’s easy to feel like you’re falling behind. But here’s the thing: people don’t post the struggle, the setbacks, or the days they wanted to quit.

    Societal Pressure and Unrealistic Standards

    From diet culture to fitness trends, we’re constantly bombarded with ridiculous expectations. “Lose 10 pounds in 10 days,” “Get abs in a week,” “Completely change your life in 30 days.” It’s no wonder we think we should be achieving superhuman results overnight.

    The Thrill of Something New

    I’ll be honest—as someone with ADHD, I live for novelty. Nothing excites me more than a fresh start, a brand-new challenge, and that dopamine hit of setting a huge goal. But the problem? That initial excitement fades, and I’m left with something totally unrealistic that I can’t sustain.

    The truth is, ambition is great, but when it’s not backed by reality, it sets us up for failure.

    The Downside of Unrealistic Goals

    Big, unrealistic goals don’t just make things harder—they can actively work against you. Here’s how:

    1. Emotional Burnout and Frustration

    Setting unrealistic goals means you’re more likely to fall short. And every time that happens, it chips away at your confidence. Instead of seeing progress, you see failure—and that is a one-way ticket to feeling demotivated.

    2. Physical Burnout and Injury

    Decided to go from zero to working out seven days a week? Your body is not going to thank you for that. Overtraining leads to exhaustion, injuries, and—you guessed it—giving up entirely because your body physically can’t keep up.

    3. The All-or-Nothing Trap

    Ever had that moment where you slip up, eat something “off-plan,” and think, “Well, I’ve ruined it now, may as well go all out”? That’s all-or-nothing thinking, and it’s one of the biggest reasons people struggle to stay consistent.

    4. Loss of Enjoyment

    When everything is about results, you forget to enjoy the process. Exercise becomes punishment, food becomes something to control, and before you know it, you’re miserable.

    5. Hit to Self-Esteem

    Consistently failing at unrealistic goals can start to make you doubt yourself altogether. You begin to think you’re the problem, when in reality, the problem was the goal itself.

    If any of this sounds familiar, don’t panic—we’re going to fix it.

    How to Spot Unrealistic Expectations Before They Wreck Your Motivation

    Not sure if your goal is ambitious or just plain unrealistic? Ask yourself these questions:

    • Does this goal fit into my current lifestyle, or am I trying to change everything overnight?
    • Have I got a realistic plan, or am I just hoping for the best?
    • Is this goal based on my own needs, or am I trying to copy what someone else is doing?
    • Do I feel excited and challenged, or completely overwhelmed?
    • Am I listening to my body and mind, or am I ignoring the warning signs?

    If your goal feels impossible, miserable, or like something you “have to do” rather than something you genuinely want—it’s time to rethink it.

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    How to Set Goals That Actually Work

    Instead of setting yourself up for failure, here’s how to set goals that push you without breaking you.

    1. Use the IMPACT Goal Framework

    IMPACT goals are like SMART goals but with a purpose-driven twist. Here’s what makes them the best at combatting unrealistic expectations:

    Intentional: Your goals are rooted in your bigger vision. Instead of saying “get fit,” try “build a consistent running routine to improve my overall health.”

    Measurable: Track your progress with milestones like “run 5k three times a week” and celebrate each win!

    Purposeful: Your goals should align with your values. So think about why they matter and what they’ll bring to your life.

    Achievable: Stretch yourself but keep it realistic. Growth happens when you challenge yourself without burning out.

    Challenging: Push beyond your comfort zone. A goal worth chasing should excite and scare you a little.

    Timely: Set a clear deadline to stay focused and create momentum.

    2. Start Small and Build Up

    Instead of “I’m going to exercise every single day,” start with “I’m going to work out three times a week.” Small, manageable goals build momentum without leading to burnout.

    3. Focus on Consistency Over Perfection

    It’s better to be 80 percent consistent for months than 100 percent perfect for a week before quitting. The people who succeed are not perfect—they are just consistent.

    4. Be Flexible and Adjust as Needed

    Life happens. Sometimes goals need tweaking, and that’s okay. Adjusting your plan doesn’t mean failure—it means you’re being smart about what works for you.

    Mindset Hacks for Weight Loss Success: Must-Read Posts

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    Final Thoughts: Beat Unrealistic Expectations

    Here’s the bottom line: unrealistic expectations don’t make you more dedicated, they just make you more likely to quit.

    If you want real, lasting change, focus on:

    • Setting goals that push you without overwhelming you
    • Enjoying the process, not just chasing the result
    • Being consistent rather than perfect

    Because at the end of the day, success isn’t about who can go the hardest for the shortest time—it’s about who can keep going even when things aren’t perfect.

    Now, tell me—what goal are you setting for yourself, and how are you making sure it’s realistic? Let’s hear it.

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