Through years and years of coaching sessions, I’ve developed a bit of an automatic question.
Every Monday I ask members how their weekend was.
I do this for 2 reasons;
- I generally love hearing different stories of what people have been up to.
- I want to know what they’ve been up to with nutrition without directly asking!
The last 10 months, this strategy isn’t quite working as well.
Lockdowns has thrown the effectiveness of my sneaky plan in the bin.
It’s got to the point this month, where I’m trying to stop myself asking members when we are on our live virtual sessions.
Because its reminding people that they did nothing and couldn’t do anything at the weekend.
It kind of drags the mood down a bit.
However, there is a slight positive to the situation.
Routine.
We can now get in one and stick to it.
You now know when you can workout.
And you should stick to it on the same day and at the same time.
Nutrition is now easy to manage.
This should also stick to a regular pattern.
And when things do go back to normal, I’m positive that this will continue.
One simple but easy pattern to follow with nutrition is structure AND variety at the same time.
What the hell does that even mean?
Well, we all want to be fit, health and lean…
….but we don’t want bland boring foods all the time.
So where is the middle ground?
Let’s look at normal meal frequency each day of breakfast, lunch and evening meal.
It works well in today’s society, work and family life patterns.
Keep meals 1 and 2 the same most days.
Most people reading this want to lose the pounds and inches.
So, make the first meal based around protein and vegetables.
Think eggs for breakfast, then lean protein and veg for lunch – e.g. chicken and roasted vegetables.
Meal 3 can be changed up to keep variety and flexibility.
Meal 3 can be slightly bigger, slightly heavier in carbs and more “normal”.
As long as your meal one and two is light and just based around protein and veg.
Which means it takes out all the overthinking about what foods to have.
And makes family evening meals less stressful as you know you’re on track.
Use lockdowns getting into this habit and I’m pretty certain it will stick for the long run.
Ryan
PS
For even better results – use the fat loss recipe books in the members area for a “normal” meal. This will accelerate results even faster using above strategy, because our meal suggestions are lower in calories but higher in protein.