Fast Friday Newsletter (Sunday Meal Planning Template, Fat Loss Grocery Cheat Sheet)
Here are 2 fitness tools, 2 dieting tips, and a quote for your mindset this week.
2 Fitness Tools
1. Struggling to Get to the Gym? Read This
You can't rely on motivation to get you there, it's not enough.
Over half the time I don't feel like working out at all.
I'm actually one of the laziest people probably.
So how do I make it at least 4 days a week no matter what?
It's built into my routine.
I lowered my standards for what a "good" workout could look like.
Does it have to be at least an hour?
No.
Do I have to always do cardio too?
No.
Do I have to feel my best and lift the heaviest weights and push myself every time?
No.
Can I workout for just 20 minutes with 4 exercises??
Yes!
Can I just do only weights or just cardio if I want to?
Yes!
Can I just go through the motions and check off the box anyways.
Yes!
What's most important is showing up consistently!
Your "best" can look different day to day, sometimes that's going really hard, doing extra, but other days it's simply showing up.
Lower your standards for what a workout is and it's a lot easier to fit in 3-4 20 minute workouts a week.
THEN you have something to build off moving forward.
2. Getting Healthy on Autopilot?
The quality of your life and your health will be determined by the quality of your most consistent habits.
Well and genetics of course, also shitty things can happen outside of your control.
BUT we want to focus on what you CAN control, which is all that matters at the end of the day.
If you're struggling to lose weight, get in shape, and to be consistent...
It's because you don't have the habits in place that you can just mindlessly follow through on.
You have to set up the automatic habits for yourself.
Here are a few simple ones to start with:
FOR EATING
-Meal planning every week (more on this below)
-Adding fruits and veggies to your meals and for snacks?
-Starting each morning with a glass of water and carrying a large refillable bottle with you everyday
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FOR THE GYM
-Go at the same time of day at least 3-4 days a week (morning before work is even better)
-Set out your gym clothes and fill up your water bottle the night before?
-20 minute workouts are great, doing a 40 minute walk after is awesome (1 hour total commitment)?
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FOR MINDSET
-Going for walks often (relieves stress and is good for your heart)
-Journaling when you're stressed or feeling overwhelmed (blank paper, pour your heart and mind onto the page until you have nothing left to write and vent, try it it helps!)
-Get enough sleep (same bedtime and same wake up time helps ALOT, 7-8 hours is great)
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These are just a few habits, I'm sure there are more you already do or would find beneficial.
The main key is...
Find what works for you, and stick with it.
If your life is up and down and chaotic and not consistent...
Ground yourself with the habits you CAN control.
With control you take ownership back over this area of your life and it will begin to even help with others.
2 Dieting Tips?
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1. Sunday Meal Planning Template
Get out a piece of paper and write out all the days of the week.
For each day write out Breakfast, Snack 1, Lunch, Snack 2, Dinner, and then Snack 3 and 4
Now go through and fill out for the entire week your plan.
Easiest way to do this is to pick 2-3 meals that you want to have that week and have each one 2 nights in a row,
One night of the week will be open for a meal out, extra leftovers, or whatever you have on hand.
For example:
Monday/Tuesday (Same dinner (cook portions for 2 nights), same lunch same breakfast and snacks)
Wednesday/ Thursday (Next Dinner option, same lunch and breakfast and can swap snacks)
Friday/Saturday (Next dinner option, same lunch and breakfast can switch up if you like)
Sun (meal out, frozen dinner etc.) same lunch and breakfast ==> Grocery shop for the next week
Here's an example day meal plan I sent to a client for inspiration:
MONDAY
Breakfast - Coffee and Super Protein Smoothie (frozen fruit of choice and protein powder)
Snack One: Piece of fruit (banana for example)
Lunch - Trader Joes frozen meal of choice (I love their Chicken Tikka Masala?one)
Snack Two - Oikos Triple Zero Greek Yogurt with fruit of choice
Dinner - One Pan Grilled Chicken Taco Casserole?=>?https://masonfit.com/ground-chicken-taco-casserole/ ?(this guy has a lot of great simple calorie friendly recipes)
Dessert- Oreo Ice Cream Cup ~90 cals
After Dinner Snack- 100 Cal mini bag popcorn =>?100 Cal Popcorn Amazon
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All this is about 1600-1700 calories, you would build yours with your calorie range in mind of course.
Then you can plug all of this in MyFitnessPal which I find the easiest to use.
If you are SERIOUS about losing weight...
Planning ahead is a major key!
Now here's how you can take your plan and go to the grocery store to get what you need!
2. Fat Loss Grocery Shopping Cheat Sheet
Write your list all out on paper or on notes app in your phone.
BONUS TIP
My girlfriend showed me this but it's really helpful.
Organize your grocery list by section Produce, Meat, Frozen, Dry, etc and then order them in the order you would walk through the store.
Makes it a lot easier shopping and not to forget anything!
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On your list include:
Now you can head to the store and be confident you're getting everything you need to have a great week!
Now why do we do this?
Because it is starting a new habit a new ritual in your lifestyle that now has the guidance and direction to keep you headed towards your goal with a plan.
Even AFTER you hit your weight loss goal you will be using the same rituals with more calorie flexibility to maintain your progress.
BUT when it's just a habit you no longer have to think about it.
Give it a try this week!
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A Quote to Think About Today
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"Achieving a goal only changes your life for the moment. We think we need to change our results, but the results are not the problem. What we really need to change are the systems that cause those results.?- James Clear, Author of Atomic Habits
Hope you have a great rest of your week!
Best,
Nate Brown
Fast and Swole Training
PS. Here are a few ways I can help you more
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1. If you want to be personally coached by me through your fat loss journey on a diet with ZERO food restrictions, no BS supps, and without having to do hours and hours on the treadmill message me "Ready" and I will get you the details on my 1-on-1 online coaching.
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2. If you want to join my free Facebook group of like-minded individuals looking to get in their best shape ever after 30 message me "Group" and I'll send ya the link.
3. If you want my 7 Step Checklist on How to Lose Fat At Any Age message me "Checklist" and I'll send it your way.