As a personal trainer, I try to find all the helpful strategies and shortcuts to keep you – and me – strong and healthy for the long run, but working “smarter” along the way. Do you already take any of my three favorite shortcuts?
1. I eat 2 servings of vegetables at breakfast.
An easy way to reach your 5-a-day fruit and veggie serving goal is to get started early. My go-to veggies at breakfast come from:
- spinach, peppers, broccoli, and/or tomatoes in my scrambled eggs/egg whites
- green juice (no/minimal fruit added…sorry, I’m not that fun)
- greens powder (I use Vega Protein & Greens but do what works for you!)
- sweet potatoes
2. I get at least 2,000 steps before my day “starts”, and I try to hit 6k before my lunch break.
Those first 2,000 or so steps come from shuffling around, taking the trash to the curb, briefly walking my dog, and – rarely – doing morning cardio on purpose. I don’t get many steps in when I’m working, unless I’m teaching a cardio class, so I spend some deliberate time standing and pacing if I see that my steps are running low. And, even when I know I am teaching an evening class, I do not use that as a reason to let my daytime steps slide.
3. I set up as much as possible ahead of time.
What do I set up?
- water, coffee, and my protein shake for the morning
- all my personal workout plans for the week, including yoga/recovery time
- fruit and veggie prep for the week (washed, cut)
- protein prep for the first part of the week (for example, poached chicken, meatballs, baked tofu…)
- all my plans for the week in my planner – clients and classes, of course, but also anything fun that has a set schedule so that I don’t forget about it!
- clothes the night before (even if I change my mind in the morning!)
- work – workouts for the coming day planned and posted, playlists and programs for class, and a to-do list of the first 2-3 things that I need to do to make my day successful, to avoid 4:30am zombie brain
I set these things up in the afternoon/evening when I’ve done most of my decision heavy-lifting for that day and my executive function is starting to dull a bit. They’re simple tasks, and they don’t need my total focus. But…if I saved them for the morning, I would have to wake up even earlier and use up some of my prime brain hours on these life basics. With this prep done, I can wake up refreshed and hit the ground running, with a clear mind that can give everyone my best.
Seriously – being prepared is 99% of the way I get anything done.
Do you have any secret shortcuts that you swear by? Let me know! Another shortcut for you…let me handle your cardio plans for the week!
- NEW TIME: Wednesday 6:30pm Zumba at Jerabeck Athletic Center (free; second floor dance studio, street parking) – resumes January 17!
- Saturday 9:30am Zumba at Montrose Collective (free, meets at 888 Westheimer, street/garage parking, stay for gluten-free brunch at Picnik if you want, and make sure to use your Zumba discount at the Plant Project!)
- Sunday 9am Zumba (free, meets at Levy Park – 3801 Eastside)
- Monday 6:30pm Zumba (free, meets at Levy Park – 3801 Eastside)
- BOOTCAMP is back at the studio, on a limited basis! (Class may meet indoors, depending on the weather.) January classes will be on 1/13 and 1/27 at 8am. Online signup opens Jan 6 – spots are limited
