Yes, you read that correctly.
In my experience, eating right can actually save you time. Save you life.
This is the first week of Spring here in Sydney, Australia and parts of the world. People are getting out their spring/summer clothes from the cupboards and are feeling a little down because they can’t squeeze in to them like they remembered they did last year. It can be quite de-motivating for some. Maybe – you?
If you have been reading my prior blogs, there is one blog where I state that imagination is key to the achievement of any worthwhile goal or goal you place value on . So, when setting your goal, of body re-shaping use your imagination. Yes, use your imagination to visualize how you would like to look by summer. This is a very important step – ‘seeing’ yourself as you imagine yourself to be. Having a clear understanding of your destination (refer to earlier blog: “Don’t be a rudderless ship”).
The more vivid the picture of your destination is in your mind and the more it connects with your heart, the more drive and focus you will muster. And, with the help of “Coach Bob” (incidentally, that little voice on your shoulder, we can call Coach Bob, to start your steam train again …. Hoot … hoot … slowly towards your goal). Just like a steam-train, getting started in your body transformation goals, getting those wheels cranking is the difficult part.
But when you pick up momentum, you, just like that steam train can smash through whatever obstacles that lay in your path. To smithereens! Because you have Coach Bob (momentum) on your side.
Here we go again. Its easy to put off things, to procrastinate. Don’t. Don’t leave it for December, it will be too late. Start now. Find your plan (or get help from the relevant professional) and work your plan. You don’t want summer time and Christmas to roll around and you not feel happy about the way you look in you clothes, now, do you? Or you can just buy bigger clothes to hide it all. Up to you.
I have said this before: no matter what your exercise goals are, eating healthy (well-compositioned meals), can help you achieve them faster. And right now, time is ticking and time is not your friend as we have just hit Spring. But, the question you’re probably thinking is how are you supposed to spend time preparing healthier meals. You barely have enough time to hit the weights, how are you realistically supposed to find time to watch what hits your plate? Right, I hear you ….
Eating right is actually easier than you think.
How so? Well, in my more than two decades in the health and fitness industry and helping hundreds of people around the world. It is one truth I have discovered. They have learned that, too. You can save more of your life. Here’s how …
I believe that spending a few minutes a day making the right decisions about your nutrition could save you from spending twice the time in the gym or four times as much time on the treadmill or aerobics. How so, Paul, you may be asking?
Well, you see, it typically takes less time to prepare a healthier meal than it does to work off the extra calories you would eat if you didn’t spend time watching your diet. Makes sense? Yes, it does! Think about it.
You have 86,400 seconds of your life everyday to live, the way you choose to. But, my question is why would you spend more of those seconds sweating and exercising (and for many enthusiasts doing group classes – smelling intense body odour in small bacteria-infested rooms). I pity these folks and their poor, poor nostrils. If you do like it, God bless you. Applying my tips could mean you spend less time doing those classes. Smelling those arm-pits. That would be good for you and your nostrils, wouldn’t it?
Ok, it isn’t always easy predicting how much time you’re going to have each day to pay attention to your nutritional habits. It isn’t easy. I realise that. Still, there is a smarter way you can make sure you’re getting the most from what ever number of seconds you can use each day.
What if I told you that there are ways to change your daily eating habits without making major sacrifices in your diet. What are you thinking now? For many people, they have tried everything, and ‘nothing works’ is a common frustration. What if I told you that these changes are very real and can be implemented in to your “all-day” eating routine. And the great thing is that you could implement these changes anytime you wanted to?
In the next series of blogs, I will be sharing with you my top 10 tips to successfully making changes to your daily eating habits with sustainability in mind. Changes that you can sustain forever. These Valentine Top Ten Tips only takes a few hundred seconds (a few minutes) to master, but I believe, when implemented, they can take months of unnecessary hard work off your schedule, provided you follow them each day.
This is the real challenge for you: Unlearning old habits that are not aligned with your new, ‘imagined self’ and learning these new habits, my Top 10 tips. Successful change is and can only be brought about through improvement in your self-regulatory behaviour . This is heavily dependent on the power of your imagination.
How much time do you have a day to apply these tips? How much time can you spare? Can you spare 30 minutes in your day or 1800 seconds of your 86,400 seconds? We will do a little maths exercise and count the amount of time each of these tips will take out of your day, starting with Tip # 1 in this blog. Doing all ten these tips would take less than 30 minutes tops each day. Yet they can give you everything you need to maintain a balanced diet. That’s not much time, is it?
It’s going to save you spending your valuable life, your valuable seconds, thinking and exercising unnecessarily to undo what you unknowingly – did in the first place!
How good is that?!
These tips are not meant to create more stress in your life, it is meant to help make your life a bit more manageable, a little less stressful, when it comes to eating a balanced diet with sustainability in mind. It is about making the best of whatever time you have. Allow me to show you how.
My Top Ten Tips will cover all main meals – breakfast, lunch and dinner and snacks in-between. We will begin with the first meal of the day – breakfast. So, I will go through your day, from sunrise to sun-set and piece together a sustainable, efficient and effective schedule for melting off fat, building muscle and having increased daily energy towards reshaping your body, not tomorrow or next week. Right now.
Summer/Christmas/New Year’s here you come. You – only better!
Sunrise – you rise.
Tip #1: DO NOT Skip Breakfast.
It should consist of a mix of the 3 basic macro-nutrients: carbohydrates (oats), protein (eggs – 3 eggs/1 yolk) and a little fat (avocado, peanut butter, almonds).
Estimated time spent: < 5 minutes.
Why not skip Breakfast, you may be thinking? It is one of the best advice our parents and grandparents have given us when we were children. Missing this very important meal creates more hunger later on and increases your risk of ‘bingeing’ and taking in more calories than you truly need in later meals. With no food in your stomach, your body’s response is to take in whatever calories you ate the night before – and whatever you eat later on and … bingeing at lunch and like many reading this – at dinner. Just before bed.
Result? Guess what? All these ‘extras’ TURNS INTO UNWANTED BODY FAT! Yes, around the gut ( as some call a ‘spare tyre’) for most men out there after they turn 30 and deposits around the butt and legs for the ladies. Very de-motivating indeed. Not exactly what you want, is it?
So, I insist, make this first tip if you’re skipping breakfast a part of you life. Make it your first habit to master: take 4 minutes when you wake up and eat a meal for breakfast but make sure that it combines all macro-nutrients. You will get sustainable energy all day long and lower your desire for extra calories from other food to provide energy later.
This is a very good rule of thumb you should apply for every meal during your day. Ask yourself – do I have a good mix of carbs, protein and a little fat.
Use my ‘I see with my two eyes’ method. Look at your plate, ensure the macro-nutrients take up space on the plate in this ratio:
P:C:F = 0.4:0.5: 0.10. ( where P = Protein; C = Carbohydrates; F = Fats)
Homework: Lets keep adding the time needed to apply each tip I share in successive blogs and see if it requires you to spend less than half an hour of your day.
Let me prove to you using numbers (minutes spent) that Eating right actually takes less time than you think over the next month or so.
You’re now Aware. Apply Action. Adapt accordingly.
Repeat. Make it habit. Make this one change. Repeatedly, with enhanced self-regulatory behavioural change. Repeat.
My triple A approach to the development of Self.
Until next time,