Right now, a lot of people are not working out. Gyms are closed, gym equipment is limited, and motivation to move around is at an all time low. This is a perfect time to focus on nutrition! If you want to build the lifestyle you’ve dreamt of, it starts by cleaning up your nutrition. This is how you do that:
If you are stuck at home, you probably have easy access to the foods in your fridge and pantry, as well as food via delivery. But should you eat all of it? Some of it? None of it? Right now, we are under more stress than ever and have easier access to junk food than ever.
I’m not going to tell you to throw away your junk food. While eliminating junk food can solve a lot of problems. Cutting it cold turkey may be hard to sustain. Instead, keep eating the way you have been, but spend 3 days logging your food in an app like “MyFitnessPal.” Tracking what you eat is step 1. It will give you clarity on how much or how little you are actually eating and drinking (yes, log your drinks too!).
Upgrade a meal next. Choose a meal of yours and upgrade some of the ingredients. Instead of cereal and milk for breakfast, swap out the cereal for oatmeal. Do that for a few days, get comfortable with it, then add in some fruit (I prefer blueberries, but that’s up to you!). Once again, get the hang of that and then look to upgrade by adding some protein. Cook up a couple eggs or egg whites. Now that sounds like a great breakfast! Spend a couple days with each upgrade, get used to it, then upgrade again. Once you have upgrade one meal as much as you can, move to the next one. The turkey sandwich at lunch becomes homemade roasted turkey breast with veggies on the side. The mid-day cookies become a piece of fruit. Pizza for dinner becomes Zucchini noodles with chicken and homemade tomato sauce.
Once you have upgraded every meal, spend a few days tracking your intake. With these new ingredients, calories in has probably changes and we will want to refine the amount of carbohydrates, proteins, and fats you are eating. Track your food, get an idea of where you are at, and then look at adjusting your intake according to optimal numbers fir your goals. Stick with them and update as needed!
This can be a daunting process, so we recommend having someone keep you accountable. We have an amazing nutrition coach at CrossFit 286 who can help. You can book an intro with her here:
If having a coach isn’t your style. Have a family member join you in this process and keep each other accountable!
With this you are well on your way to the lifestyle you’ve dreamt of!