So, You Want to Lose Weight, Eat Healthy, Feel Confident, but you work 50 hours a week!

The struggle is real, you want to eat healthy, lose weight, exercise and feel confident, all while making sure the kids get to their soccer practice 3 times a week? So, how do you find the time when you work 50 hours a week. This is a common struggle for most these days. Since most companies have reinstated return to office after the pandemic, people are finding less and less time to take time for themselves and their health. The problem is that more than ever we need this time to focus on our health. We are overworked and overstressed with all of the things that are going on in the world, doom and gloom is everywhere. Companies are expecting more from employees and work life balance is once again slipping. Where does out health fit in. With chronic disease on the rise over the last few decades, preventative health is more important than ever, but how can we do this when we have NO time! I feel you and I am here to offer some suggestions to help. First and foremost be kind to yourself, because you're doing the best you can!

Long work hours, are making it hard to meal prep. After work you're mentally exhausted and drained making it harder to make healthy decisions, so you grab something from the frozen section to toss in the oven or worse order drive through for the family. You sit all day in your desk for 10 or more hours forgetting to get up and move, only getting in 3000 steps a day, you skip lunch because you were in back to back meetings and when someone brings in a box of donuts you grab one cause that's the only thing you'll be able to scarf down at your desk before you can get home to eat. Sound familiar? Convenience foods have become the easiest way to get through your week. But are you getting the best nutrition? The answer to that is no. Unfortunately when we restrict and skip meals, we will end up making poor choices in the end, which then leads to weight gain, low energy, poor mood and then we end up using our weekends to 'recover' instead of moving our bodies and prepping for the next week. So, how do we get out of this vicious cycle?

First off, we as humans tend to have this all of nothing mindset that if we don't eat perfect 100% of the time, exercise every day and do it all perfectly, it's not worth doing it at all, and that is not how we should be thinking. The first thing we need to change is our mindset, and yes, you have the control to do that yourself!

Instead of having this "all or nothing" approach, we need to focus on building healthy habits, which may mean one at a time to get us to a point that we can sustain and meet our goals. One of the best things that we can do to start is plan ahead. If you want to meal prep for the week because having food already prepared will set you up for success during the work week, you have to plan 2 hours in your week on a day that you can commit to and block that time off. Yes, you may have a birthday dinner or event to go to, but you also likely have a few hours that you spent scrolling through your phone throughout the day that you can sacrifice and make time for meal prepping. Put it in your calendar, set an alarm or reminder in your phone and commit to it. Pick your recipes ahead of time, write your grocery list out and plan when you will shop so you have everything ready for your planned cooking time. Block your time off in small chunks, maybe in between meetings, on your way to pick up the kids you get your grocery list items.

Wake up 30 minutes earlier. If you are like me and are up at 4 am (I know it's insane!) then maybe that is a stretch, but if you are waking up 20 minutes before you have to be out the door and mad dashing to get out, maybe you have to re-evaluate your sleep routine and set the alarm 30 min sooner so you can get up and use this time for movement or mindfulness or to prep a lunch or snack.

Combine your habits. Maybe you need to get steps in but you have back to back meetings, go for a walk while on the call. Nowadays you can get affordable walking pads or maybe you don't need to be on your computer for the call so you can walk outside with your earpods in while you are on the call. Do mobility while you watch TV. I tell my clients all the time to get down and do their 90/90 hip mobility stretches when they watch TV all the time. Batch cook your meals and freeze them. Maybe you have that birthday dinner coming up in two weeks and won't have any time that weekend, but this weekend you have time. Batch cook two weeks worth and freeze the second week portions, so you can just defrost the week after. Use your calendar like a boss. Schedule your workouts and things you need to do like they are meetings. Treat them as non-negotiable.

Nutrition Strategies I teach all of my clients include prioritizing protein at every meal. My clients must be sick of me saying this, but it holds a lot of weight. Always include protein in your meals and if you are not meeting your protein goals, increase your portion size. For example if you are getting 5 oz of chicken in a meal, bump it to 6 or 7 oz of chicken. Eat one and a half chicken breasts instead of just one. Plan your meals like you do your meetings. If it isn't scheduled, it's not going to happen. That one more thing you have to do will still be there when you get back so take the time you need and deserve to eat.

Don't overcomplicate things. We tend to think we have to eat something new and exciting week over week, when the reality is that we all cycle through the same 5-10 meals all the time anyway. Pick a couple recipes and stick to what works. You can switch it up every week or two. Keep healthy snacks on hand such as beef jerky, hummus and veggies, edamame , an apple etc... this will prevent hunger traps that lead to vending machine or fast food runs. Always make sure you are hydrating. Dehydration is often disguised as fatigue and just boosting your H2O can help boost your energy levels too. Avoid the all or nothing diets. No fad diet is going to save you. Intermittent fasting is not going to make you lose weight, so don't label your skipping a meal as intermittent fasting.

How do you make movement part of your life when you are so busy? Here's the thing, it doesn't have to be 1 hour a day 5 days a week. 20-30 minutes of strength is all you need a few times a week. 2-3 x a week of strength training will build lean muscle, boost energy and your confidence. Stay consistent and you'll reap the physical benefits too. Get your steps in. When you go to a store park as far away from the entrance as possible to get extra steps, take the stairs instead of the elevator or escalator, walk to the store that is around the corner instead of driving. Walk after your dinner with the family. Even 10-20 min of walking after dinner will support rest and digest, which leads to fat loss and stress relief. Plus you'll sleep better for it! Use your active breaks and take them. Get up from your desk a few times a day and do 10 bodyweight squats, some arm circles, leg swings and side rotations. You'll feel energized and less stiff. Your body will thank you.

Lastly, we spoke about mindset at the beginning. This is absolute key! If you think you can't, you won't! Whenever someone is on the fence about working with me I always hear "but I don't have time" and then I rebuttal them and they come back and always have an excuse. That is the person who is not ready to make the change, and will find the excuses until they are ready. I know it sounds harsh, but it is reality. Focus on progress over perfection. Your small wins will lead to bigger wins that will make longer sustainable changes. Don't rely on motivation, it comes and goes. You need structure, systems and planning. Your self-care should be non-negotiable just like the meeting you cannot miss. We always put ourselves last but give everything to our. jobs, how is that right?! You show up to work everyday, so show up for yourself the same way! Confidence comes from keeping the promises you make to yourself. Show up for you, even in the small ways and pat yourself on the back congratulating yourself when you do. Your health is a lifelong journey. You only have so much time, make it the best healthiest time you can!