Thanksgiving has come and gone and I don’t know about you, but I’m still working off some extra calories consumed over that Holiday weekend! October can be a bit of a tricky shoulder month in the food and fitness department. As temperatures drop, leaves fall from the trees and days get shorter, we have to be diligent scheduling training and meals. If not mindful, sometimes I skip workouts and meals and end up making some not so healthy eating choices. Here are some thoughts on how to stay on track with your training and diet.
- Plan ahead. Look at your upcoming week and slot your training into an online training platform or into your day to day calendar. This way you can schedule it around work and family commitments. Pack your gear the night before so you can just grab it and go in the morning.
- Keep it realistic. If you overextend yourself, you are more likely to mindlessly skip sessions. If your job isn’t conducive to midday workouts, trying to squeeze them in just creates stress and likely leads to failure. Consider early morning pre-work training when you are fresh and there is a lower chance of something highjacking your training window.
- Define some goals. It’s easier to stay on track when you are working towards something. Goals can be process oriented, like deciding to exercise 30-60 minutes a day, 3-5 times a week. Or, they can be performance driven, like working towards being able to run a race of a certain distance. If looking for a fun run about 8 weeks out, consider the Santa Shuffle 5k on Dec. 7. Contact us if you want in on the discounted LYNX group entry or help getting ready for this event.
Healthy Eating Tips:
- Plan ahead. Yes! This tip applies to setting yourself up for success with eating as well as with training. If you know you are busy during the week, plan and prep as many meals as possible on the weekends. Also, if your mornings are chaotic make your breakfast the night before – overnight oats are a great option. Consider Barb’s breakfast stuffed sweet potato recipe for a deliciously fulfilling breakfast that can be prepped ahead of time.
- Eat and drink throughout the day. Carry a water bottle for easy hydration and have snacks on board if you are on the go. Don’t allow yourself to get “hangry”. When you’re not fuelled properly and feel depleted, you are more likely to skip training sessions or reach for junk food.
- Keep it simple. Don’t plan a 3 course meal on a week night! Crock pot recipes work well for me and my family. I toss things together the night before, throw the pot in the fridge and just have to remember to turn it on in the morning. It’s great to come home to a big pot of chili, stew, meat sauce or soup and then have leftovers for days.
- Indulge in moderation. Do you have a sweet tooth? Don’t deprive yourself of treats. But, do make your own so you can avoid refined sugars and feel good about your indulgences.
I recently checked in on the “Run Fast Eat Slow” blog and was happy to find a super recipe posted for “Homemade Peanut Butter Snickers Bars”. Along with this recipe, their blog post also contains some helpful tips on how to avoid Halloween sugar overload.
Enjoy this time of year and set yourself up for success for the even bigger holiday season right around the corner.