Staying Motivated

Always on the run?  No time to eat right?  No time to workout, or otherwise participate in activities that would mean better health, more energy, and even fun? 

If this sounds like you, maybe it’s time to evaluate your schedule and consider getting off that treadmill of business; and, blazing a trail that will allow you to be physically active . . . while completing important tasks more efficiently. 

1. ORGANIZE & PLAN – You can be your own worst time wasting enemy – IT’S TRUE!  You’d be amazed to see what you can accomplish in a day by simply organizing your time. 
2. LOOK FOR OPPORTUNITIES TO “SAVE” TIME – Want to reclaim weekends for yourself?  Toss a load of towels in the laundry before you leave for work, keep spray cleaner and paper towels in the bathroom for quick clean ups in the mornings.  Pack lunches and prepare the coffee maker, for the next day, after dinner.  Doing a little, here and there, will keep time consuming chores to a minimum.
3. RECRUIT – Who says YOU have to do it all?  Gathering laundry and feeding pets takes time . . . but it doesn’t have to always be YOUR time.  Recruit the help of your children and other household members.
4. CUT MEAL PREP TIME – Healthy cooking doesn’t mean an hour in the kitchen every night.  Bake, grill, or pan-fry most any meat for weekly meals in advance.  Chop peppers, onions, and other vegetables and fruits for quick meal add ins.

Get the Most Out of Your Workouts

The size, timing, and content of your pre-and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat.  Here’s what you need to eat and drink to get the results you want! 

Being well-hydrated will make your exercise easier and more effective.  Try to drink 16-20 oz. of water during the 1-2 hours before starting your workout and always keep a water bottle nearby.  If you’re thirsty, you’re dehydrated. 

Most of the fuel you use during exercise comes from the carbohydrates (glycogen) and fat that’s stored in your muscles, liver, and fat cells.  If your overall diet is adequate for muscle growth (a caloric surplus), you may not need to eat anything before you work out.  However, if you are eating to lose body fat (in a caloric deficit) or experience drops in blood sugar during/after exercise, we advise that you do try to consume a 100–200 calorie snack about 30-45 minutes prior to working out.  This snack should include fast-digesting carbohydrates, and very little fat, to ensure that you have enough fuel to get your through your exercise session.  Granola, yogurt, sports drinks, pretzels, and some energy bars* are acceptable (look for bars that have 3-5 grams of protein, at least 15 grams of carbs, and very little fat).