5 Tips To Fitting A Workout Into Your Schedule

For those of us with a packed schedule, it’s super difficult to find time to meal prep and eat, let alone make it to the gym and get a full session in. We’ve got jobs, relationships, families, school, and a litany of extracurriculars that make it nearly impossible to get to the gym. If you struggle with fitting your entire routine in or even making it to the gym, you’re not alone. The last few months were crazy for me (in a great way) but it became increasingly apparent that I needed to tighten up on my strategy. I’ve thrown together a list of things that helped me get my life:

  1. Pack your bag the night before and review your check-list. I go to the gym in the mornings and I shower there after my workout. My check-list includes flip-flops, a towel and wash cloth, toiletries, a comb, a brush, my scarf, my lock, ear phones and of course, my clothes and shoes I plan to wear to work. It really doesn’t seem like such a big deal but this is similar to packing an overnight bag. For most of us, it’s no easy feat. We can get stalled on something as simple as bobbie pins…the black or the brown? The curved or the ridged? Body wash suddenly becomes a life decision. Caress or Shea Moisture? Bar soap or liquid? I can’t be the only one! Lol. Therefore, I go on ahead and get all that out of the way the night before.
  2. Know what you want to do before you get there. It helps when you have an idea of what you’re going to accomplish that day as opposed to going and just winging it. I’ve winged it a lot in the past and sometimes it’s great, other times I leave the gym feeling like I wasted my time because, quite simply, I did. I could’ve moved with phantom speed, flowing from machine to machine, mat to wall, track to stairs but, no. I couldn’t decide between the inclined leg press or an overhead press. What part of my body needs more work? All things I should have given thought to before my workout.
  3. Create your playlist ahead of time and resist the urge to mess with your player during your workout. I know for sure that when I don’t follow this rule, I get pulled into so many distractions such as JUNKFIT.org, a random text or a work email. Focus on the workout, not your phone.
  4. Give yourself enough time to move between locations. Meaning, if you want a 90 minute workout and it takes you 30 min to get to the gym and another 30 to get from the gym to work, you need to do the math so that you’re comings and goings allow for the workout you want. Don’t let a killer 90 minute sesh turn into a lackluster “at least I made it the gym” 30 minute kinda thing.
  5. Lastly, your workouts should fall under your category of “non-negotiables”. There is no IF you can make it to the gym that day. There is only WHEN. You will make it to the gym because you’ve planted that seed and you WILL see it grow. Remember, being healthy, fit, in shape, whatever you call it, it’s a lifestyle. So, get with it. Fall in love with it. It will only love you back!

my 10 Tips For Transitioning Vegetarians

The last time I tried to go vegetarian, I did it “cold turkey” – no pun intended. I was really impressed with my cut-off skills. However, I only lasted a measly two months. It’s no small feat for a 30 year old, carnivorous, Jamerican girl from the “Buffalo wing” region. I gave up milk, butter, eggs, meat, fish, cheese…everything! It was such an extreme transition for me that it turned out to be too much at once. The thing I’ve noticed about myself is that I’m either all in or all out. In true gemini fashion, I don’t really have a middle ground. This characteristic is both beneficial and detrimental depending on what I need to get done. In this case, the goal is becoming a vegetarian. This time around, to do it right, I’m setting small goals for myself towards a lasting and successful transition.

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The first phase of my transition was the elimination of poultry, beef and pork. I’m not a huge meat person anyway so my first few meatless days weren’t all that hard. If you’re always checking for the meats with every meal, you might want to eliminate one animal at a time. One week you stop eating cow, the next week you give up chicken etc. However you decide to begin your journey, you’ll need to know what lies ahead. Here are my findings:

1. Avoid settings where the aroma of meat can penetrate your nostrils. Breaking a lifelong habit like eating meat is similar to beating any other addiction. You simply cannot place yourself in environments where meat is being prepared, served or eaten. This is cruical especially if there isn’t a vegan alternative available.

2. Meal prep is life. Realistically, none of us can avoid the temptation of meat all the time. You can have way more control over your cravings when you’re PREPARED with your own meatless goodies. This saved me a few times. Whether it’s work or a friend’s house, bring your meals and snacks to avoid eating whatever’s around.

3. Give your circle a heads up. One mistake I made this time around was keeping my transition on the low. Because last time was a bust, I was apprehensive about sharing my goals with anyone. So when I went to my sister’s house and she placed mashed potatoes, green beans, rice and a juicy chicken breast in front of me, it took all of my willpower to kindly and sadly reject the meal. Instead, I ate mashed potatoes, rice and green beans when she could’ve made me the salmon that was in the fridge. Share your lifestyle change with others so they won’t inadvertently sabotage your goals.

4. Never let your stomach hit rock bottom. Meaning, don’t allow yourself to get so hungry that you’ll “eat anything”. In those moments of brief starvation, your fatigue will compel you to eat whatever is at hand.

5. Try meat alternatives. Nowadays, there are grocery isles full of tofu chicken tenders, eggplant breakfast sausage, veggie burgers and much more. The possibilities are super exciting. I had fun experimenting with a tofu stir fry. Although it wasn’t quite the same texture as meat, the flavor was very similar.

6. Check your existing diet and swap the old for new. If you normally eat eggs and sausage for breakfast, you might want to swap your animal  sausage for a vegan sausage and later swapping out your 1 egg for 2 cups of oatmeal (same amount of protein). This way you match not only your taste bud’s desires, you’re also keeping up nutritionally.

7. Create a list of likeable, plant based proteins. Most of us don’t keep track of our daily protein intake but many of us get way more than we actually need. The average person needs 45-65 grams of protein every day (fluctuates based on gender and age). We can easily meet the recommended daily amount using plant based foods. My list includes various nuts, oatmeal, legumes and for now, yogurt and fish.

8. Look for the “V” stamp. Lots of the hassle of “what’s safe to eat” is simplified by a teeny, tiny V for vegan label on packaged foods. Right now, advertisers are eager to please the quickly growing number of vegan consumers. If it has the “V”, it’s good to eat. There’s soups, microwave dinners, sauces and much more that are entirely plant based. Good for your tummy and time!

9. Do not attempt to convert others. As opposed to forcing your new ideology onto your friends and family (which normally backfires), just tell them YOUR story. Normally, your peeps will want to know what’s new with you anyway and the argument for vegetarianism ends up speaking for itself.

10. Do it for the right reasons. In a day where folks without celiac disease are bragging about eating gluten free, it’s easy to get wrapped up in food fads. There are two things that are the true driving forces of going vegetarian (for me). My health and for the poor animals. When you care enough and are passionate enough about either of these issues you can be successful and achieving  vegetarian, and maybe down the line, vegan nirvana.

Good luck!

P.s.- Do you have any tips for those of us who want to go vegan? Do share!

XO

Jazz