4) Set-up your kitchen to make good choices – While there are fad diets out there, you probably already know that if it’s not a lifestyle change, once you’re off the plan you can gain all, if not more, weight. Losing weight isn’t about calorie counting and depriving. It’s about making good choices, that’s why it’s so important to have a kitchen that can help you reach your goals and not hinder it. Let’s start with the fact that 3,500 calories equals one pound of fat. So, by shaving off 500 calories a day via diet and exercise, you can lose a pound a week. Therefore, first thing first, declutter your kitchen. Go through your pantry, cupboards, and fridge, and remove (or at least reduce) any unhealthy temptations. That means replace the refined grains like white bread, white rice, cakes, and cookies with whole grains like whole-wheat breads and pastas, brown rice, and bran flakes. Switch fatty options to lighter alternatives, such as trade out creamy dressings with vinaigrettes, white potatoes with red or sweet potatoes, mayo with mustard, and sugar filled juices and sodas with flavored water. Then go in and fill up with lean proteins and fruits and veggies. While this may be common sense, the question is whether you have created the time or desire to do it? Now, when it comes to eating, try eating breakfast, lunch, and dinner, with a snack in between each and one after dinner so your metabolism is constantly working. With a healthier kitchen, it’ll be easier to choose better meal options, such as having lean protein and veggies with each meal.
Next, swap out the large plates and deep bowls with smaller ones. With such a simple swap you can achieve immediate portion control. Eating off smaller sizes will make your portion appear larger and subsequently help you feel full quicker.
Finally, while you want a clutter-free kitchen and home, make sure you’re equipped with the tools and space necessary to meal prep. Meal prepping is amazing and while it requires some work up front, it can make life for you and your family much easier for the rest of the week.
5) Create a space to workout – Whereas some diets claim you can lose weight without exercise, the truth of the matter is that for maximum benefits and your overall health, you should incorporate both cardio and strength training most days of the week. This doesn’t have to be intense every day, as all physical activity can add up. Online there are countless of workouts that can be done at home, requiring no equipment – these can be done in the comfort of your living room! You just have to create a space to workout. Ideally, you should look for and perform exercises that work multiple muscle groups at a time while also getting your heart rate up. Why? Because you’re getting both cardio and strength training in one. For example, try the following:
Break down from video:
1) Do 5 jumping jacks and 1 burpee for 20 seconds, take a 10 second break, then go to #2.
2) Do 2 sit throughs and 4 mountain climbers for 20 seconds, take a 10 second break, then go to #3.
3) Plyo stepups (Starting with one foot on the platform, such as a low chair or step, and as you jump up, alternate your feet). Repeat back and forth for 20 seconds, take a 10 second break, then go to #4.
4) Spider man, regular, or knee pushups for 20 seconds, take a 10 second break, then go to #5.
5) 2 split squat jump into burpees for 20 seconds, take a 10 second break, then go to #6.
6) Toe taps for 20 seconds, take a 10 second break, then go to #7.
7) Plank walks and/or commando full body jacks for 20 seconds, take a 10 second break, then go to #8.
8) Sprinter sit-ups for 20 seconds, take a 10 second break, then go to #8.
9) Squat thrusts for 20 seconds, take a 10 second break, then go to #10.
10) Squats or sumo goblet squat pulses for 20 seconds.
After you complete 1-10, take a one minute break, and repeat 7 more times for a total of 8 rounds.
Again, this is just one of MANY routines available on YouTube, online, and apps that you can access for free and do it in the convenience of your home. For example, do you own an exercise bike? Did you know you can watch and do an entire cycling class from home?
Here’s another home workout.
6) Create the foundation to have the motivation to eat right and exercise – As this two part series hopefully presented, to reach your health and fitness goals, you should consider setting your home up for success. I’d like to end this with one last point, “The hardest part of any journey is taking that first step.” But, once you take that first step, just know that “sometimes the smallest step in the right direction ends up being the biggest step of your life. Tip toe if you must, but take the step.” So, when reaching your health and fitness goals, jot down all your excuses. Are you too tired? Do you not have time to prepare healthy foods? Do you think eating healthy is expensive? Whatever your excuses are, I want you to come up with your own objections and how you’ll overcome them. For example, if you’re too tired to workout after work, then sleep in your gym clothes and workout early. Start by working out in your bed (i.e. some sit-ups, push-ups, leg lifts). Have a gym bag or basket with all your stuff in one place if need be. All you have to do is just get started. If you believe cooking healthy is too time consuming and expensive, then meal plan around the sales in your grocery story. For instance, if ground turkey is on sale, then prepare a bunch of ground turkey and turned it into different meals for an entire week for you and your family.
Hope you found the tips in this two part series helpful and motivating for creating a home set for success.
And as always, if you need any help listing or buying a home, please don’t hesitate to reach out.
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