Column Rocio Dos Santos Arenas
Ready, Set, Goal!!
If you joined last week’s article as we jumpstarted our fit and healthy countdown to the summer holidays you would have received already all the tips in order to draft your plan.
Go ahead and read it if you haven’t done so yet.
With the plan now drafted, the ground must be prepared so to achieve the goals listed.
Week 2 – goal and plan – Image by Gerd Altmann from Pixabay
Have you ever heard of the term under promise and overachieve?
You basically want to look at things as reachable goals that you will accomplish step by step with daily effort, summing up to a great result.
Things are now on paper and you must make them happen by putting in the hard work so let’s do it.
- Ensure your mind considers your new habits a reward and that you are pleased by doing them.
- Fill up your house with motivational post its, it is a really great technique. Place a few of them on the entry door so you can read them daily.
- Have your work out gear ready to go so you do not need to spend time looking for it all before you move.
- Once you wear your workout attire you are halfway there already!
- If your goals are health oriented make sure your fridge is full of healthy snacks, preparation is key as you already learned! Did you get your groceries already? How about inspiration for new and easy recipes?
- Track your progress, on a calendar or a notebook create your own countdown mural where you will see the days you accomplished your promises. Use an app when you work out or one that will offer you daily meal plans.
- Do not beat yourself up if one day things don’t happen as you wanted them to, the important part is that you acknowledge it and ensure not to repeat the same. Laziness is not allowed.
- Create your support system if you didn’t do it yet. There are tons of Facebook groups, mom meetups, coworking spaces, friends, neighbours, family …
- Reward yourself with a book, a bubble bath, a coiffeur treatment or a spa day. Make sure you focus on the hard work you are doing.
- Remember to be patient, results will not be immediate as things take time but trust me you will see them and when you do there will be no stopping you!
healthy food – image by sansoja pixabay
How to work out alone, as a couple or a family? How to incorporate healthy dinners each day?
Ask no more …
- For solo workouts the world is yours, choose what YOU like doing and go for it!! There are plenty of online classes nowadays as well as teachers offering outdoor lessons you can easily join in your neighbourhood. Be adventurous and try something new, more than often you will be surprised on how much you love it. Buy a paddle board, download a podcast and start running, rent a bike and go for a stroll, start attending yoga classes, try out drop in classes at the gym next door …
- For couples there has never been a better time, grow a stronger relationship by teaching each other your favourite workouts, by attending each other’s classes or learning how to embrace both of your passions. You can and will both benefit from joining forces.
week-2-sports-Image-by-Ichigo Pixabay
- For families there is this vast world of beauty called nature, take your kids with you on the bike, for a stroll, walk, jog, sup … Learn together and have fun in each other’s company. If mom wants to take 45 minutes to do a yoga class, then the kids can each have a mat and try to copy so they are also entertained whilst admiring her. If dad wants to go out for a mountain bike ride, then all of you can leave the house for a walk in the woods and dad will be passing by when his parkour ends.
Embrace new habits, fight love with love and admiration with passion. Do not huff and puff because things are different, take a deep breath and try learning something new, become a beginner again, laugh at your mistakes and grow stronger from them and with them.
If you have noticed that dinners are what lack a good health punch at home, try the following:
Pilates – credit Rocio dos Santos Arenas
- Set aside time to plan, as in write down, exactly what dinners will be for the week.
- 45 minutes of your Sunday to boil some wild rice, quinoa, lentils and beans. Place them in airtight containers in the fridge and you have it ready for a side dinner salad.
- Roast vegetables on the oven tray, 20 minutes and it’s done. Sweet Potato, Carrots, Zucchini, Bell Peppers … drizzle some olive oil, salt and pepper et voilà.
- Leftovers are the best, do not feel bad for using them.
- Heard of tapas? Make a theme night one day and just use bits and bobs of what you have around.
- Search online for inspiration, healthy eating does not require hours in the kitchen.
My Online Workout Inspiration
@coreplusgroup on Facebook for amazing workouts
@kaylaitsines on Facebook and Instagram
@guidedbyangie on Instagram
My Online Healthy Meals Inspiration
@forksoverknives
@deliciouslyella
Come back next week! Demystifying calorie counting from a holistic nutrition perspective, concept of clean eating, tips on label reading and how to keep your groceries fresh.
Heard of Tabata? 10-minute workout will be revealed!
About the author:
Rocio Dos Santos Arenas is an Holistic Health Coach specialized in gut health conditions and food intolerances and is a trained Pilates and Yoga instructor and movement enthusiast. She is currently living in the French part of Switzerland spreading knowledge and awareness about the importance of a healthy body and a healthy mind and transforming people through an active lifestyle with group classes, courses, workshops, retreats. She recently found her company Activ Wellness to provide you with the guidance, tools and support you need and bring changes and so you become stronger, healthier and more focused.
