7 Steps To Start Fresh With Health & Fitness

No matter how “off” you have been, how the weekend went, or even how you started the day. You can decide to turn it around. You will never regret pouring into yourself. Use the 7 steps to start fresh with health and fitness.

If you have been off with your fitness and health, use these simple 7 steps to start fresh with health and fitness.

1. DON’T BEAT YOURSELF UP.

Feeling guilty doesn’t change the past. Focus on getting right back to your routine and drop the guilt trip. The less time you spend beating yourself up the better. Write out your goals and intentions for the week and post it somewhere you will see them daily. 

2. UP THE WATER INTAKE.

After a weekend bender or an indulgent vacation, most people are dehydrated. Focus on upping your water intake. Water increases your metabolism so much that if you’re chronically dehydrated, it can mean up to an 8-pound weight gain or more per year. It is so often we mistake hunger for dehydration. In order for proper diet and exercise to be truly effective, you’ll need to maintain a proper hydration level so that the body fat released into the bloodstream can be broken up into proteins. 

3. GET MOVING.

Workouts provide a feel-good cocktail of hormones. Get moving to put the extra energy you consumed to use. It’s not about punishing yourself for eating but honoring your commitment to physical movement. Ease back into your routine with a manageable workout schedule.

Schedule your workouts like important meetings with your boss, YOU are the boss. Bosses don’t cancel. Put them in your calendar as appointments with yourself. 

4. KEEP IT FRESH.

Fill your plate with whole fresh foods packed with fiber. This will help you fight bloat and give your gut a break from processed foods. Combine veggies and lean protein at your next few meals.

Plan and pack your healthy meals for the next few days. Consider healthy breakfast options, snacks, and dinners for busy weeknights. It can be as simple as writing out the menu or a full-on meal prep.

A fresh start is always an option.

5. PLAN

Captain obvious!? Hear me out. Planning meals is one thing. It’s another thing to actually plan meals with your schedule in mind. Observe your schedule and figure out which days are going to be hectic and busy. Plan for easy to prepare, heat and serve, or takeout on those nights. Then you can plan to do your full-blown cooking on the days that you actually have time. Create balance within your meal plan. The mistake people make when they set out to eat healthily is planning nothing but lean and clean meals. Instead, balance meals that you love and enjoy with healthy high-volume meals. Mealtime should be enjoyable, not miserable.

6. GET PREPARED

Get your meal prep game on point. When I say meal prep most people think of perfectly packed up individual meals. I think it’s more helpful to pre-cut and chop veggies, wash and prepare fruit for grab-and-go snacks, and marinade proteins. Then when it comes down to cooking you’ve taken a lot of the elbow grease out of the process. Pack the meals and snacks that you will need to take out of the house and pre-prep the things that you will cook fresh at home. Sometimes your day won’t go as planned. It’s OK to adjust your menu according to your life. We like to list out 5 to 6 dinner ideas with the option of a takeout night so as the week plays out we can move things around as needed.

7. FIND SUPPORT

The problem with trying to make a change without a support system, is you are bound to have moments that you need a little push. There is something powerful about having someone to check-in. It does something when you know a coach will be keeping tabs. You change when people remind you how capable you are. I started my community back in 2014 and since then thousands of women have found the support they need. If you are struggling with staying on track and motivated I want to invite you to join my stellar community.

Ask yourself? When do I feel my best?

A lot of times the things that makes us feel our best get put on the back burner when life gets busy.

Exercise.

Walks outdoors.

Getting good sleep.

Drinking enough water.

Prepping healthy food. 

When life starts to pick up the pace the things we need the most tend to get cut out.

Take a hard look at your schedule and time. 

What’s the bare minimum you can commit to this week. 

Study your schedule a block out a few 20-30 minute blocks dedicated to self-maintenance.

Your habits, rituals and routines create your life. Where can you take better care of yourself this week?

I’m in your corner.

Xo

Keep Going,

Kat

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Hey Gorgeous!

I'm Kat.

I lost 65lbs using home workouts and the flexible fat loss framework. Now I help women all over the world lose inches and gain muscle with my signature process.

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