We've all heard this quote before: if you don't lay the groundwork by setting up a good plan, you're destined to veer off-course. I totally buy into this proverb. I'm a chronic list-maker. I love getting absorbed in 'the details' whether it's to get ready for a Christmas party or to map out my 5-year career plan. I love setting goals almost as much as I love achieving them.
So why haven't I been applying this approach to my fitness and diet?
Things have become a little complacent around here. A little too reactive for my liking. I have resolved to start getting back to basics when it comes to planning for success. Each Monday I will be using my post to outline a detailed plan for the work week. The strange thing is that weekends are actually my BEST days - I'm always really active on the weekends and tend to plan great meals. So, I am focusing on Mon-Fri here. I will map out the fitness activities I plan to do each day, along with a meal plan for dinners. I tend to use my dinner leftovers for lunch the next day, so that works for me. Going through this process should help set me up for success for the week. I think that focusing on just one week at a time is a great timeframe - it will allow me to stay realistic about other commitments I have going on that might emerge as barriers and it also coincides with things like grocery shopping! So, here we go....
Exercise
I run with my friend every Mon/Thurs/Sat. I am committing to strength training this week via the 30 Day Shred DVD.
M: Run (5min warmup, 5min intervals x 5, 5min cool down & stretch)
T: Biking 30min
W: 30 Day Shred, 60min Hike with the dog
R: Run
F: 30 Day Shred, 60min Hike with the dog
S: Run
Meal Plan
M: Biscuit-topped beef stew (it's healthier than it sounds, promise!)
T: Szechuan tofu stir fry with brown rice
W: Balsamic glazed chicken breast, spaghetti squash & salad
R: Ravioli w/ salad
F: Leftovers
This weekly menu post will also give YOU the opportunity to make a recipe request. If you see something that piques your interest, just let me know in the comments and I will try to incorporate it into my Tasty Tuesdays recipe post. ;)
Potential Barriers:
- A dear friend lost her mother to lung cancer on the weekend and I will be attending the visitation on Tuesday night. I plan to get in a quick bike ride as soon as I get home from work and promise to appreciate life along the way!
- Half my teammates at work are on vacation this week, so there is potential for unexpected workload. If necessary I'll go in to the office early to protect my evening workouts.
Happy people plan actions, they don't plan results. - Dennis Wholey
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Love this idea for the LIST on Mondays.
ReplyDeleteI'm going to try it!
J
Ooh, I love that last quote! I'm such a list maker too. Hope the week goes great! PS-that onion pepper black bean thing looks great. Totally something I'd make.
ReplyDeleteBeing the big NERD that I am, I've planned meals through the end of October. However, I am only cooking 3 times a week and eating leftovers the rest. I admire people who cook each day! :)
ReplyDeleteI love making lists! I've been using an excel spreadsheet for a packing list on my vacations since 2005. It is probably almost a little neurotic. Unfortunately I've yet to make an exercise/food list. I DO have my runs put on my google calendar though, so that's a start I guess!
ReplyDelete~RR
This is great! I have my workouts planned, and so far it has worked out great! I have had to switch out my rest day for a different day a few times, but overall, having that plan really helps me.
ReplyDeleteI try to plan for the week with food, but T always changes his mind :)
Great planning and that biscuit topped beef stew sounds wonderful!
ReplyDeleteOMG I'm reading this right after I heard something on the Today show that totally relates and I'll post about later!
ReplyDeleteAnyways Jacki warner was on the Today show and said when dieting and exercising you need to set goals and accomplish them EVERYDAY! like in school when you would study and get an A versus procrastinating, cramming and failing. Planning is definitely key.
I'm sorry for your friend's loss. I know for myself going for a long walk clears my head, lets me get perspective, and I appreciate all the nature and life around me!
Don't forget to bring snacks to work! If I don't have responsible choices the vending machines start CALLING me from the minute I sit down to extra work.
I left you an award on my blog!
ReplyDeleteRae - I LOVE, LOVE, LOVE the last quote on your post. It completely goes along with one of my posts last week where I was discussing the fact that I like the challenges that focus on changing habits/activity rather then weight loss because we can't make ourselves lose a specific amount of weight, but we CAN control the actions we take to get to that weight loss. As a compulsive list-msker myselft I love your idea for planning out your week!
ReplyDelete<3
Katie
A weekly eating plan...I resemble that! ;-)
ReplyDeleteThis is a great idea! And as a planner in other areas, you have a leg up.
Do you want to come cook for me??? Your menu looks great!
ReplyDeleteHey! There's an award for you on my blog. Deb
ReplyDeleteGREAT JOB on the planning! That is totally what I am missing these days...a plan of attack!
ReplyDeleteTotally stealing your idea...if that is cool with you!
Good luck! Can't wait to hear how it is going!
I would love to join you...shredding and hiking...and running...mmm...sounds like a recipe for success!
ReplyDeleteI can NOT agree more. If I didn't plan I'd basically sit around all day doing nothing. You're on the right track for sure!
ReplyDeletePlaning is really the key isn't it? You're going to get things back in focus now that you've taken the time to write your plan out. Goodluck!
ReplyDelete