How to be Consistent with being Consistent.

Write it down, in ONE spot!

CONSISTENCY

“The one thing that’s consistent is that people aren’t consistent.” 

Let that one marinade for a second.

Yeah, I made that one up, and you may all quote me on it. Oprah? I’m here when you need me. Heh.

Why is it we can brush our teeth everyday (I hope) and make that a habit but it’s a huge challenge for some when it comes to consistency and our health? I was intrigued this week during a chat amongst some awesome health goers where people were admitting that the one missing link to maintaining their goals of being health rockstars is the inability to be consistent.

Yes, we’re all busy looking for the 25th hour. An article I recently read from Psychology Today actually covered this exact topic. Click here for the five questions that can create that 25th hour (or you’re just as nerdy as I am).

So here they are, the four things you need in order to be consistent.

1. GET YOURSELF ORGANIZED AND STAY MOTIVATED

We all have a closet, desktop, and cupboard that needs some serious help. How many sticky notes, loose papers, and to-do lists do you have flying all over the place? That’s one sure fire way to a) be a piggy and b)likely lose lists. I am the queen of stickies being lost. I think I have a pile of stickies stuck to other stickies (don’t judge, I need a lil help here and there).

Some solutions to organization and motivation:

  1. Choose one form to jot down your to-do’s, notes, rocking song lyrics or anything else of importance. if you have an iPhone, use the Notes option. It sends the note you typed to your inbox!
  2. Need help from the oranizer junkie? Love this site
  3. Dodge the negative Nellies in your life. If someone isn’t supportive of your weight loss goals or otherwise, simply don’t discuss it with them.
  4. Need motivation? Here’s a few ways to find it (mind tricks?)

2. TIMING

Some of you exercise at the wee hours of the morning, some late at night, others during their lunch break. It’s pretty simple, if you never have and never will be able to wake up at the crack of dawn and workout, I highly suggest you be honest with yourself and what you can be compliant with.

I suggest some of the following:

  1. Start small. Like twice a week (for morning or any other workout you’re going to start). Schedule it in my newfound love->google calendar!
  2. Go to sleep a bit earlier and have a handy dandy alarm clock. May I suggest one that screams at you like a rooster? (I might chuck that puppy across the room, but it would wake me.)
  3. Get the gym clothes out and ready to go (or gym bag) the night before. This works, trust me. I’m likely annoying with this one cause I repeat it so often. Don’t hate, I’m your cheerleader, remember?
If you have to workout after the workday and find yourself a total wreck:
  1. Assess why you’re a wreck, are you exhausted? Are you eating the right foods, skipping meals, sleeping well? Take a peak at Get Healthy Starting NOW series.
  2. Pack the gym bag in the morning and have it in the car and ready to go, include at least one snack you might need to chomp on before an afternoon workout (i.e. yogurt, piece of fruit-simple foods that are easily digested).
  3. Get your babysitter, tell your spouse, plan on not cooking, whatever you have to do to make it happen, even if it’s twice a week (don’t worry, you’ll tack on more time or days eventually, let’s get you consistent with something to start.)
3. BE ACCOUNTABLE
Why is it all the other responsibilities in your life seem to trump our health sometimes?
I mean you’d never miss that hair appointment (nor would I by the way), dental appointment (Nope, I’d miss that one) or mandatory business meeting.
  1. Pretend your fitness routine is a prescription (quirky but it’s kind of like when I tell people pretend food is your medicine). I mean the doc told you when and how often to take a pill, right?
  2. Tell someone, have a buddy system, become a class regular so when you turn on the “excuse” switch and your cranky pants self starts dodging the exercise routine, you’re less likely to skip a class, workout, etc. Remember, nobody’s perfect and happy go lucky every day of the week (surprise, I’m not a christmas elf or oompa loompa either). Too bad there isn’t a hire a buddy.com website somewhere out there.
  3. Hire a trainer. Yes, this can be costly, but in the long run, it’s going to hold you accountable, who would dare call their trainer and get all whiney on them saying they’re tired? Not I! Also check to see if your insurance covers gym membership. Even better, PAY in advance and schedule your sessions upfront-the “cheapo” in you won’t want to waste the money.
4. SET GOALS
If you missed my goal setting guide, click here, if you have no idea how, or what goals to set (I’m good at that).
To start with:
  1. Focus on a few goals for a week at time, log them, keep a journal, keep track of the good stuff! After all, don’t you want to see how much success you’re having? (Even if you didn’t huff and puff up those stairs.)
  2. I’m a big fan of an Apple (yes, MAC) App I recently discovered through a friend of mine (I feel like I’m giving away some good stuff here, but I’m cool like that) download the Lose It app if you have an iphone, otherwise go to the Lose It website and sign up for FREE. 
  3. Instead of focusing on the long-term goal (which is good to have, and you should, but baby steps), focus on the immediate achievements. Whether you were looking to lose 20 pounds or run 3 miles three times a week, it’s important to pay attention to the short-term goals. Why? It keeps you motivated, that’s why. 
I think you’d all appreciate this article I recently found on
along with this one:
20 ways to be consistent, very to the point. 


HERE ARE MY QUESTIONS FOR YOU:

“What are your tips, tricks and smarty pant suggestions when it comes to being consistent?”

and

“What actions are you going to take after reading this article?”

I”ll have what she’s having…

A little cup of joe before I blog! Mmm.

One WHOLE day of EATING,

EXERCISING

and

NAPPING

(just kidding, although a nap sounds nice).

What can I say I was in a sharing mood, maybe it was the fact that:

  • We had sunshine in NY two whole days this week (you know I tried on my entire spring wardrobe thinking I could get away with a sundress->scary pale!).
  • Or perhaps it’s because my body was loaded up with Vitamin D and “good mood” was oozing out of me.
  • Or it was the result of multiple chats this week (I”ll chat with anyone about food) especially on twitter & facebook

With each word coming out of my mouth and always forgetting to document all my ideas -> I’d forget to blog-> then one big blog post (like this one) appears.

Isn’t this why I’m a blogger?

Anyway, I thought it would be fun to shift gears and introduce you to what a typical (I use that term loosely) day of FOOD looks like (no midnight snacking here, but sometimes one gets peckish). Mind you this is just one day and I don’t eat the same foods daily (as you shouldn’t-CLICK HERE if you NEED HELP).

SO, “What do I EAT all day long?”

(NOT NACHOS or HOT DOGS!)

In general there are no counting of things like calories, but YOU should pay attention to what’s going in your pie hole, so eating snickers bars and Ben & Jerry’s ice cream is NOT GOOD (stating the obvious, but perhaps you need a clearer understanding-> (CLICK HERE-a calorie is a calorie was a good read).

Let’s start with my favorite meal of the day….BREAKFAST!

Which by the way breakfast for dinner Wednesdays was the best! (Thanks Mom).

Coconutty!

BREAKFAST:

8:00 am ish?

COCONUT BANANA OATS

(yeah I did-and your sooo welcome!)

INGREDIENTS:

  • 1/2 cup uncooked whole oats (I actually used Coach’s Oats-they were kind enough to send me some samples, it’s a quick cooking oatmeal that’s a hybrid of whole oats and steel cut oats, love em, not sold in stores yet, but CHECK THEM OUT).
  • 3/4 cup vanilla, unsweetened almond milk (or alternative)
  • 1 tsp or so molasses (yup, natural sweetener and for those who dodge the meat molasses is a great source or Iron)
  • 1/2 banana-mashed up (make a mess, I just squished it up with my hands)
  • 1-2 teaspoons, unsweetened coconut flakes (eh, why measure)
  • 1 teaspoon coconut extract (whole foods stores usually sell the natural stuff). 
  • 1 tablespoon chia seeds
  • 4 walnut halves or so…
  • cinnamon, to taste (load it up-its good for you-just don’t spill it!)

METHODS:

Mix it all up in a big mug or bowl (accept the coconut flakes), microwave for 3-4 minutes (watch out, do not blow it up). Top with coconut flakes and ENJOY!

NEXT!

Portabello cap Sammy!

LUNCH:

12:00 pm

AVOCADOEY EGGS on a PORTABELLO MUSHROOM CAP=Sandwich!

(Totally came up with this out of the blue)

INGREDIENTS:

  • 2 hard-boiled eggs
  • 2 tablespoons avocado (maybe a lil more)
  • 2 teaspoons honey dijon mustard (or more, personal taste)
  • fresh ground pepper (to taste)
  • 2-3 teaspoons rice vinegar
  • spinach or other greens (small amount)
  • balsamic vinegar (just enough to dip in)
  • olive oil for drizzling/taste
  • any other veggies you want to include? What’s in that fridge?

METHODS:

I hard-boil eggs on Sunday nights for the week, it makes my life a lot easier so I can grab them on the run or make them into a sandwich.

Eggs in white water rapids...just a fun shot of "Humpty."

  • Mash or slice eggs (love my egg slicer, I knew there was a reason I registered for that) and mush around with the avocado, add mustard, rice vinegar, pepper and any other  spices you like (I love turmeric (CLICK for another recipe), cayenne pepper and a little sriracha (CLICK for another recipe). Apparently I like to sweat when I eat. 
  • Set aside. 
  • Heat a nonstick fry pan on medium heat. Add a lil bit of olive oil.
  • Meanwhile cut the nubs off the portabello caps and allow them to take a dip in some balsamic vinegar (yes, this is kind of messy). Place both caps in the heated pan (I did not measure too well, one of the caps was trying to jump out).  Cook about 4 minutes on each side. (Alternatively, use a George Foreman Grill for those cool grill marks).

A shroom takes a dip in some vinegar

  • Remove from pan and place on a plate.
  • Top one cap with greens (Oh, wish I had arugula), delicately place the avocado egg mash on top, then drizzle sriracha (I cannot believe I forgot it), or a some spices of your choice, then smush the second mushroom cap on top->There you have it. 
  • I served it up alongside some super sweet organic cherry tomatoes, which need no dressing. Just a sweet little veggie that bursts in your mouth.

Mmmmmmm

NOTE: The balsamic vinegar ended up being a bit messy and got all over my hands when trying to eat it as a sandwich, I ended up using a fork and knife. You can dodge the vinegar all together and just heat the caps in olive oil if you like.

SNACK:

2:30 pm

BANILLA PROTEIN SHAKE! (no pic cause I drank it so fast, but I”ll add one later!)

Mmmmm…favorite time of the day

INGREDIENTS:

  • 2 scoops Bourbon Vanilla (Teras Whey protein powder)
  • 4 ice cubes (more or less pending on your desired texture)
  • 4 ounces unsweetened, vanilla almond milk
  • 1/2 banana
  • 1 teaspoon coconut extract (optional and oh yes, there was an obvious theme today-someone likes coconut)
  • 1 Tablespoon chia seeds or flaxseed (ground in coffee grinder-optional)

PROTEIN!

METHODS:

Place all ingredients in a blender. Whip it up and sip the good stuff! This is a favorite of mine right after a workout!

WORKOUT TIME!

4:00 pm

45-60 minutes moderate to high intensity cardio! 

What does MODERATE to HIGH intensity mean? READ HERE.

NEXT!!

Perhaps I had a scoop(s) of this…

Just a lil bit...I think Im in the spoon reflection...amateur move! Oh well.


I have no idea how it made its way into this blog post, but I am a REAL person ya know! Dietitian or not, once and awhile a girl needs a lil NUTELLA! Although I heard about this RAWTELLA i’d like to try from Andrea @I’mwaytoobusy.

DINNER:

7:00 pm

THAI INFUSED GARBANZOS!

Guess what? This post became rediculously LONNNGGG and I decided you’ll just have to COME BACK for the recipe at another time.

WHAT A TEASE!

By the way, in case you missed my guest post on Eating Made Easy, I made some rockin baked banana chips!

Sweet and Crunchy (or chewy)

  ENJOY!

In your OPINION, what is the most challenging MEAL, TIME, or general HEALTHY LIVING CHALLENGE?

Do you have A QUICK GO TO MEAL or SNACK?