Top Tips to FIT in FITness!

 

Do you ever wonder how an earth that mum of three, or that young career driven person working long hours or the full-time uni student juggling four jobs all seem to have more time than you?

I am a full-time engineer, part-time swimming coach, part-time tutor, part-time blogger, a lover of endurance sports and a Crohns Warrior. There are days where I struggle to stay balanced but just like a gymnast on the balance beam, you’re going to fall off more than once but it’s up to you to either jump back on or throw in the towel. To reduce your chance of losing your balance and falling off I have collated my tips that have helped me.

 

Kate’s Top Tips to Fit in Fitness

 

Schedule and Prioritise

Have a yearly calendar and schedule all your important dates, social celebrations, fitness events, holidays etc. It’s important not to neglect a certain aspect of your life. One week your focus may be on training and fitness, the next week it may be family focused with your Mum’s Birthday celebrations. Keep balanced, for your mind, body and soul.

 

Commute

Do you work in a place that is accessible to run, cycle or walk to work? Fitting in fitness through commuting allows you to save money on petrol/public transport, help the environment while working out. Win. Win. Win.

Commuting to work requires organisation such as bringing in lunch and work clothes the day before, unless you want the extra weight in your backpack. Ensure you know the facilities available to you in your workplace (i.e shower located in the disabled toilet, safe place to store your bike).

Straight To It

After work, go straight to the gym, pool or workout place. This way you will have no temptation when you get home to plop on the couch or get distracted by doing chores. You will also save in travel time by skipping the home detour. Just remember to pack your gym bag the night before with workout clothes (and shoes, I always forget shoes).

Preparation is KEY

Prepare your workout clothes, pack your swimming bag or make snacks for on the go. Prepare whatever you can to ensure you don’t fall off that balance beam. For me, I like to write out a schedule of what my training will look like for the week and to plan accordingly. And remember colour coordination is a great motivator… Don’t just pink about it, just blue it!

Fit Friends

Nothing keeps you on track than having someone else with you on the journey. Having fit friends not only keeps you motivated, but accountable too. Whether it is having them as a training partner for a running event or joining the gym to tone up, working out is always better with company. Catching up with friends can also be a great way to fit in fitness. Instead of catching up over doughnuts and milkshakes, mix it up with an active catch up. Rock climbing, beach swims, yoga classes, dog walks, hiking or stand up paddle boarding are great fun ways to fit in fitness.

 

MyFitnessPal – The Good and The Bad

MyFitnessPal is a food diary, calorie/ nutrition tracker all within an easy to use app. You can access it on your phone or online. Many people use it to track their overall calorie intake, their steps or exercise (calories output), their macro breakdown, track their water intake or to record foods to identify ‘trigger foods’.
It is used by a variety of people for a variety of goals including but not limited to:
Maintenance
Weight Loss
Weight Gain
The app is free. Like most apps you can get a Premium product that has extra features, but you. For me, the free one suits me and my wallet just fine.
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My Experience

I initially downloaded MyFitnessPal after returning from surgery and being underweight. I lost a lot of muscle and weight after surgery and for being so sick beforehand. Prior to surgery I was consuming a liquid supplement called “Resource Plus” as I couldn’t handle solid foods with my illness.
After surgery I had to eat Low Fibre foods for 6weeks. I continued to consume two – three Resource Plus supplements a day to assist in regaining weight as well as fuelling my body with the all the nutrients it needed in an easy digestible way.   After I had started gaining my weight back to a healthy range, with my dietician’s permission I stopped the supplements and returned to eating 100% real foods (no liquid supplementation).
When I returned to exercise I downloaded MyFitnessPal as a recommendation from my Strength Coach to ensure I was fuelling my body with enough calories. Although the exercise was initially very minimal my body was still healing and I needed as much nutrient dense foods as possible. The purpose of MyFitnessPal for me was for weight gain and ensuring I was getting enough calories and nutrients.
MyFitnessPal breaks down the nutritional information so you can clearly see you day to day nutritional activities. It mainly focuses on the macronutrients (carbs, fats and proteins) however it also shows certain vitamins and minerals.
Prior to surgery I was iron deficient. This was not due to me eating enough iron, this was due to my body not being able to absorb the nutrients (hence losing so much weight). After surgery it was assumed that my body would be able to absorbs all my nutrients, so monitoring my Iron intake was a priority.

The Good

+ Calorie Tracker (including nutrients)
+ Large food database
+ Exercise Tracker (and counts your steps)
I do not use this as I aim for a certain intake regardless of if I train or not. Although I like the step counter for office competitions. 
+ Community and blogs
+ Feedback and graphs
+ Educates and highlights the importance of serving and portion sizes.
+ Educated and highlights not all calories are created equal.

The Bad

– Possible to create an unhealthy obsession
Please be mindful that with anything you can create an unhealthy obsession. Be mindful of what you want out of it, what are your goals. Be your own guinea pig and work out what is best for you.
– Time consuming
If you are recording strictly you require measuring and weighing your food, checking nutrition labels etc. This can be time consuming. I followed it loosely as I am trying to increase weight so I just try and make my serving size bigger, however for someone with weight-loss goals finding out your serving sizes is important. Plus I always recommend reading nutrition labels. Especially for me who has some dietary restrictions it is vital, but it is also important for people wanting to lose weight. If sugar is one of the first ingredients listed that means it is one of the main ingredients (they order the ingredients by proportions in a descending order)
There are many meals you can copy across so if your day to day meals are similar it is not too time consuming. Also I find that if you do it for a week or two you get the feel of what is what and you can base it off experience. So the initial experience is definitely useful but longterm you’ll have that experience and knowledge behind you and tracking your food won’t be necessary.
– Inconvenient
If you are recording and tracking strictly, weighing food can be inconvenient if you are not at home, especially when eating out or eating at someone’s house.  Balance is key!
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Final Thoughts

At the end of the day I think this is a great aid in assisting you with your overall health goals. Whether you are using it as a loose guide to ensure you are eating enough or not over eating, or using it for a few weeks to portion control, or strictly measuring the food you are eating for serious weight loss or weight gain it caters for all individuals.
Please note MyFitnessPal is not the only app available (however it is the only one I have tried). There are many other calorie trackers/ food diaries that are out there. Like anything find the one that works best for you and your goals. 

Fitness Motivation Tips

Let’s get fit?! Are you struggling to get started or maintain motivation? You may have started a fitness lifestyle change and within a week your excitement has subsided and you lack all motivation. The excuses may start with…

It’s too hot!

I don’t have time!

It’s too cold!

I don’t feel in the mood!  

I’m too tired!

I will start tomorrow!

Time to kick those excuses outta your head with my top tips to stay motivated.

 

Goal Setting

Ever wanted to run 10km, complete a triathlon, PB in your sport, squat twice your weight? Whatever your goal is, write it in your calendar, pay for the event, get a training plan in place to work towards it. Choose a goal that you are passionate about, that excites you and will make you want to get up in the morning and work for it. It is important to set realistic goals and set mini goals to keep you on track.

Training Buddy

A training buddy is someone who motivates you and who you can be accountable to. An accountabila-buddy! You know when you set that 5am alarm to fit in a nice morning workout you are more likely to get up out of bed if you know someone is counting on you to be there. Whereas, if you’re training alone and the alarm goes off, you are more susceptible to hit snooze as you’re just letting yourself down.

A buddy is also good to share your sporting goals with; for example a sporting event (half marathon, ironman) that you can train for together. It’s important to remember you are not competing against your partner, it’s you against your own goals (although a bit of healthy competition never hurt anyone ;P)

Coach

Similar to that of a training buddy a coach is someone who will keep you accountable and in turn motivate you. Coaches will encourage, assess your training and performance and overall enhance your self-motivation.

Rest Accordingly

I’m not saying be an energiser bunny ‘Go, Go, Go’, sometimes we have to stop and rest and recover to come back stronger. Ensure you fit rest days into your schedule. Unsure when to rest? Your coach should suggest rest days and make sure you listen to your body.

Fuel your Body

Ensure that your body is well fuelled. You can’t run a car with an empty tank, so don’t do it with your body. Eat whole, fresh and nutrient dense foods.

Shoe in

New running shoes! I love the feeling and look of a fresh pair of joggers. You’ve spent the money, they look great, just another push to get out the door. A new pair of shorts or a top  or a cycle kit also does the trick 😉

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The biggest thing with motivation is turning the motivation into a habit. KEEP PUSHING THROUGH. It takes 21 days (3 weeks) to beat a habit or to create a habit. Just remember with dedication and patience the motivation will become a habit and similar to brushing your teeth, you’ll feel bad if you don’t do it.

One of the biggest reasons I hear is “I don’t have enough time”. I’ll be releasing my Top Tips to Fit in Fitness next week so stay tuned.

In the mean time, comment your top tips for motivation below.