The roller coaster that is healthy living seems to get derailed with frightening ease at times, especially if you head in to the week unprepared. Personally, I find that my most successful weeks always start with a disciplined, well planned Monday, but that in itself requires some Sunday pre-planning. And so here I am, on a chilly Sunday evening, trying to organise the perfect healthy Monday, when really I want to cuddle up with my book by the blazing fire.
For the last little while, I have been using the app 8fit (on a 30 day free trial) to help organise my eating and workouts, so I thought I would give you a sneak peak and share my plans for a healthy tomorrow.
Firstly, I start my day sipping some water on my way to the gym. As tomorrow is to be freezing, I don’t give myself time to think about things (i.e.press snooze and drift back to sleep), just set the alarm for 6.40am, dress in the dark in my work-out clothes that are lying by the bed, brush my teeth, grab my bag and go. The 8fit model is based on daily (or as close to it as possible) short workouts, but to justify the trip to the gym, I either adjust them or do a couple of them together with some added cardio, whatever adds up to about 45 mins. I also did a couple of ‘at home workouts’ last week, but our beloved dog Herbie thinks it is a game and it all got a bit comical and slobbery…he’s not really ready for ‘yoga with your pet’ classes, and I am not really that kind of pet owner. Here’s a glimpse at my modified version of tomorrow’s workout:
The actual workout is completely different every day, but tomorrow is:
- Warm-up of 5 mins cardio, 30 secs fast feet, 10 arm rotations, 10 inch worms, clockwise and counter-clockwise leg circles and 45 secs of mountain climbers.
- 4 sets of swimmers (45 secs) with a short rest in between.
- 4 sets of push ups (45 secs) with a short rest in between.
- 4 sets of mountain climbers (45 secs) with a short rest in between.
- 4 sets of deep squats (45 secs) with a short rest in between.
- I then finish with another 10 minutes cardio on whatever machine I fancy and a couple of plank exercises.
After this I eat breakfast at work with a strong black coffee. Tomorrow’s option is Greek yogurt with blueberries, flaked almonds and always a drizzle of honey. This is usually enough for me, but if I am starving, I keep some of Lizi’s granola close by and I can sprinkle in a handful.
Lunch, and here is where the prep is vital, is all packed up and waiting just for a little re-heating. I need something quite substantial on a Monday, because I teach a sports class in the afternoon, and then have to take my best friend Herbie out, so it is my most active afternoon of the week. Tomorrow, lunch is a chicken faijta wrap.
- Coconut oil
- Free Range Chicken Breast
- Half a red onion sliced
- Sliced peppers (I use red and yellow)
- A handful of sliced mushrooms.
- Generous sprinkle of cajun seasoning
- A handful of mixed leaves
- A tablespoon of hummus
- Melt the coconut oil in a large frying pan and add the chicken.
- Add the red onion, peppers and mushrooms and fry until the chicken and the vegetables are cooked.
- Season with the Cajun spices.
- Add to a wrap spread with hummus and a handful of salad leaves.
I cook a big batch and pop it in Tupperware to use over a couple of days for lunch/ supper.
After work, I wrap up warm and get some fresh air with the dog, before starting on the evening meal. I try to cook mid-week meals that work for the next day’s lunch so tomorrow, given that it is to be freezing, I have planned a beef and green bean stew. It’s healthy and full of veg, especially with a portion of steamed tender-stem broccoli on the side.
I am not a big snacker, which may seem like a good thing, but I think it leads to wanting portions that are bigger than advisable. I am working on this, and have a plan to buy smaller plates in an effort to play tricks on my errant appetite. I drink a peppermint tea after dinner to aid digestion, and like a little dark chocolate for a treat.
Coffee is one of my big vices, so I am going to try and limit it at least a little more this week in order to up my currently paltry intake of water. So, with good intentions in place, shopping done and meal prep underway, I am hoping this will be a good week on the road to health and fitness. If more days could be like a well-organised Monday, and wine and pizza Fridays became a thing of the past, maybe just one year I would achieve those bikini body goals…..but man would I miss wine and pizza. And who could live a life without crisps?? xoxo