Spring Clean your Health*

Tuesday, 20 September 2016, By Jeff Osborne

 'THE BEST TIME TO START WAS YESTERDAY, THE 2ND BEST IS TODAY'

Good Design beats Willpower 10/10 times!

One of the most important things you can do is make eating well and doing some exercise as easy as possible for yourself! If you rely on willpower, you will come unstuck sooner rather than later. In an interview with Jerry Seinfeld, Barak Obama said that he eats the same breakfast and someone else picks out his suit for the day every single day so he can avoid decision fatigue. He makes so many important decisions in his day that he doesn't want to waste them on little things. That's smart! And you should do the same!

Good design starts with knowing your weaknesses! Know when you are vulnerable. For me it is after dinner. If I finish dinner and I have had a particularly testing day, a beer or chocolate is what my body craves. Peanut M&M's would be a favourite. Unless I have something available to fill that craving I will lose it and eat what every I can! For me the solution is something like 150g of Rockmelon or a tub of Protein Ice-cream. 

For exercise make it as easy as possible for yourself. I own a Personal Training Studio, walk past equipment to get to my office every day and yet I still can go days without exercise… easy! To avoid this, I book sessions with my trainers so I have someone holding me accountable, I play an organised sport where I can't let my team down, I have a running buddy that I go with every Wednesday and I can't let her down and I enter things that make me set a plan and stick to it like the Queenstown Marathon later this year. If you have these things, always have a packed exercise bag on you and plan it out you will be 1000% more likely to stick with it.

But if it is body shape change you are looking for, exercise is important but the battle is won and lost with food! So here are a few tips to make eating well easier:

  1. Look at your coming week and work out which days are the toughest. Plan for the week with special attention to those days. Set a food plan, do the shopping online and have the food delivered (it's worth the time!) and do the food prep and cook a few easy meals for the week. My favourite is Savoury mince with veggies. You just need good mince, tomato paste, tinned tomatoes and your favourite veggies. works well warm and cold!
  2. Make some easy to eat and store snacks! Try getting some chicken mince rissoles, make them into balls and cook them in the oven. Get a jar and half fill with oats, add some milk and top with yoghurt, nuts and some berries and leave in the fridge overnight. In another jar you can take some of that salad add it to the jar with some good dressing and you have that ready to go in the morning!
  3. If you have a sweet tooth, get some good options together. Rockmelon is good, so is really dark chocolate. If you are really pressed for time, I'm ok with using protein bars, shakes or other protein supplements You only get a few grams of carbs (if you pick well), a good dose of protein, a little fat. I know it's not ideal but in the face of a busy day it is better than eating nothing or eating some other options!

So remember, make it easy on yourself by designing things in a way that winning comes naturally. Then when you rack up wins, you feel better and you are more likely to stick with it long term!

 

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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