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So you want to lose weight, ditch some aches, move better and generally make life more awesomer (I've decided that's a real word) and you're busy and pushed for time.
^^^Spooky huh? It's like I know you.
Here are some quick and dirty tips to ramp up your results without losing time.
1. First of all optimise your environment.
I don't mean cut your CO2 emissions and hug a tree. I mean make your ability to make healthier choices as easy as possible.
The biggest thing you can do is have your kitchen in order.
Their is an undisputable fact. If there is a foodstuff in your house that isn't good for your health you will sooner or later eat it.
Sure, you've got it in for "when you have guests" but lets face it, that packet of biscuits is more likely to get demolished on a Wednesday night watching Netflix. If it's not in the house, there's no temptation.
If you're serious about transforming how you look and feel, then get it out of the house.
Think you're wasting food?
Answer this, if a food stuff has no health or nutritional value and detracts from long term health, is it a waste or a benefit to not eat it?
Still feel guilty?
Then donate it to a food bank or homeless shelter.
2. On the flip side, you need to refill or make sure there are food choices in the kitchen that support your goals.
Meat, veggies and grains that can be easily cooked when needed.
Nuts and fruits for snacking on.
For a Brucie Bonus have a good recipe book and try one new thing a week. There is zero need for healthy foods to be bland foods....Androulla and I made a pile of scotch eggs the other day and they were awesome.
Would have made great snacks for a few days if I could have kept my hands of them.
3. Foam roller in the front room.
Just about everyone I train wants to move a little easier and better, myself included.
I try and stay on track with a foam roller by the side of the couch. It's short and stays out of sight. But means that if I need a quick roll out it's easy to grab.
Being by the couch means I notice it when I'm at a loose end. Instead of just lounging on the couch and messing myself up further I can have a two minute loosen up - then crash on the couch and mess myself up.
To be honest, it doesn't always work. I've sat on the couch with a sore knee before knowing a roll would greatly help. As I sat there I stared at the roller and thought "I really should use that" and continued to watch the gogglebox instead...no ones perfect.
4. Take some fish oil.
It takes 10 seconds to do and as a huge range of benefits from helping to lose fat, prevent chronic disease such as diabetes and cardiovacular disease, prevents pain and inflammation in joints.
It's a no brainer.
Just buy a quality product...rarely available on the high street. Ideally you want the fish oil sourced from smaller fish (lower down the food chain and therefore less chance of metals and pollutants) and been well produced.
My go to guys for a good product at a reasonable price are Aliment Nutrition.
One word of warning, fish oil should be avoided if you're on any kind of blood thinner medication (Warfarin etc), check with a pharmacist if you're on any medications to check there is no interference and you're good to go.
5. Have your gym kit easy to find.
It's great feeling motivated at the end of the day or week, promising that tomorrow is going to be when it all starts for you. Avoid letting any voices talk you out of it when the time comes by making your life as easy as possible.
Have a separate draw, hanger or pile for your gym clothes. So if you forget to put them out the night before you can find them easily in the morning, especially if you're trying not to wake partners and/or kids.
Don't stop here though.
Look at any aspect that has been holding you back, what can you do to make the obstacle that little easier to negotiate?
Book time for your workouts?
Make a little extra food in the evening to cover you for lunch the next day?
Change a route home to avoid walking past the shop you always buy snacks from?
Find the little things that will help you get the big wins.