Updated: Apr 30
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💥💥 For the next two weeks, I am sharing one #healthyhabit to practice and keep ourselves accountable to being our best selves every day during self-isolation due to COVID-19 💥💥
If you're just joining us you can catch up and review all the previous days.
Day Seven: Set A Clean Slate Policy
Day Nine: Focus On One Habit Change At A Time
Day 11 - Make a Plan and DO THE WORK!
What's your plan? Today's #HealthyHabitAccountabilityChallenge is all about implementing a plan AND doing the work. Clients of mine often ask why goal planning sessions are mandatory and necessary.
The simple truth is you need to clearly define the goal and have Specific Measurable Actions Over Time. (SMART Goals)
Don't have one?
You'll continue to bump along without a way to measure your progress or make the necessary tweaks and adjustments to re-test again at a specific time. I'd be a liar and a terrible coach if I didn't tell you that there are lots of days I don't want to stick to my plan. But then, the only person I can blame is myself.
Olympic Lifting class (1x/week), with the plan of going back to 3x/week at the start of April. ( I have a 12-week #OlympicLifting strength program I cycle through four times/year.
Orangetheory Fitness classes 2x/week (Before taking on my coaching position, I would pre-book my sessions for the month, and then they were preset into my calendar with a reminder set which worked well for me). Once I became a Fitness Coach at the company, that shifted to taking classes as I could fit them in around open spot availability. I still aimed for 2x/week but had to take a more fluid approach to get into classes.
To offset class availability, I used @nikerunningclub challenges to do at my leisure on my home treadmill. Typically I would do a minimum of one long run/week and aim for 75-90 minutes and at least two self-programmed at-home #HIT for #metabolicconditioning
I do some form of #CorrectiveExercise EVERY DAY! It's usually part of my warm-up and cool-down.
On #restday, I do whatever strikes my fancy. Sometimes it's #yoga at CorePower #selfmyofascialrelease work, #foamrolling, #pressuresleeves, #guasha or #cupping. I'm blessed in my line of work to have all of these tools in our at-home #selfcare tool kit
I ALWAYS do a #Mobility based #WarmUp for any strength, running, or at-home HIT training. My warm-up usually takes 15-20 minutes, and I consider it a non-negotiable. You can see an example of it here.
Aside from lifting weights, which I had to surrender due to gym closure, I've adapted everything to what's available. The biggest thing is aside from shifting my sleeping patterns to later sleep and wake time (10:30 - 11:00 pm to 8:00 - 8:30 am), the routine is just about the same. I have my coffee and supplements, breakfast, then starting each day walking the dogs. I give myself the flexibility to do some form of exercise between noon and 2 pm (depends on the day and when I can get into the basement if my husband is working, or outside if the weather is nice). Workouts are either my own
Before the stay at home order, as a family, we limited eating out to once/week or less. When we did, we aimed to choose as minimally processed and as #nutrientdense prepared meals as possible. Often this was Chipolte, Hy-vee #saladbar, CostaVida, Freshii (when in Canada) or #pho from our favorite Pho Valley here in Apple Valley, MN (But I learned how to make DIY Pho at home, and it's super easy so that this one might be going bye-bye)
We did #mealprep mid-week and Sundays (today I made #proteinballs and homemade #italianmeatballs. But there are days when we missed prepping due to laziness, putting it off, or just life distracting us. If we missed out on meal prep, Power Plate Meals was our go-to to bridge the gap.
I take a #BCAA during each workout, and all my #supplements [I use Xendurance] are stationed right by my coffee maker, so I never forget to take them with my morning coffee. Implementing this as a habit was a huge help!
So does all of this sound sexy? Not for a second! All of this was my habit, my routine, some might say discipline. I consider it boring because it's normal, my everyday actions that have SMART goals attached to them. It's what makes me my best and habit I've implemented over time. I had to establish my #corevalues, then practice every single one of these things for long periods until it became routine.
Aside from lifting weights, which I had to surrender due to gym closure, I've adapted everything to what's available. The biggest thing is aside from shifting my sleeping patterns to later sleep and wake time (10:30 - 11:00 pm to 8:00 - 8:30 am), the routine is just about the same. I have my coffee and supplements, breakfast, then starting each day walking the dogs. I give myself the flexibility to do some form of exercise between noon and 2 pm (depends on the day and when I can get into the basement if my husband is working, or outside if the weather is nice).
Workouts are either my own #HIT or #metabolicconditioning, or I'll join in CrossFit Zoom workouts with my local box. I still warm-up on my own (remember, my non-negotiable), do some form of self-care on #restday, and I've taken to writing a blog each day so I have a task to accomplish that tries to help others.
Honestly, everything is just about the same, including meal prep. We're still trying to stick to eating out once/week, and the selections are no different although I think Kentucky Fried Chicken might be our splurge this week, cause we're all craving some KFC and biscuits!
So even though everything in my life that I can't control is disrupted, my ability to stay on track has been quite successful only because of the plan I had worked for years on to implement.
Setting goals is one thing. Saying I want to change my life/nutrition/fitness, is only an idea. Not a plan.
The plan is easy. But setting it up, then showing up, is a whole other conversation. It’s work, day-after-day showing up and enduring the monotony to ensure my success. The point is, if I don’t have a #plan for my life and goals, then there’s no way to measure progress.
Life has a funny way of creeping up on us and time flies by. It's so easy to want to change, but if we don't lay out a plan, all of a sudden weeks, months, and years pass us by and we're full of regrets.
What’s your plan? Need help? Reach out, that’s what I do.
Questions? Need help? Want to talk? Reach out. I'd love to connect and hear from you. Remember, we're in this together. I'm here to help.
Author: Deb Preachuk, BRS, BPE, CF-L1, Pn-1, is a Comprehensive Certified STOTT Pilates Instructor, Level 2 Foundation Training Instructor, TBMM Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.
In addition to running PainFree Posture MN, Deb is a Fitness Coach at Orangetheory Fitness and teaches regularly at the Apple Valley, MN location.