This week I’m sharing with you a little tool I use to stick to and achieve my healthy goals.
- 7+ hours sleep
- Avoiding inflammatory foods (gluten, grains, sugar, processed food, alcohol)
- Tracking my calories
- Sunday food prep
- Regular exercise (walking and strength training)
- Drinking 2+ litres of water daily
- Planning in cheat meals / special occasions
For me, I find ticking off a list both highly satisfying and motivating! Seeing the weeks go by and being able to tick or cross off my completed goals motivates me to keep going through the whole month.
Planning in my cheat meals ahead of time allows me to enjoy special occasions while sticking to an 80/20 or 90/10 (80% healthy, 20% free choice meals) nutrition goal.
Recording my food in a calorie tracker (My Fitness Pal) allows me to see my macros and how much I am really consuming. Recording my weights at the gym allows me to aim for a heavier weight next time.
Data can be powerful and competing against your past self can be a fun way to gamify your healthy goals!
You didn’t get to where you are overnight and you’re not going to get where you want to go instantly either. Healthy change takes time and is made up of the little actions you repeat every day.
How to use the Monthly Healthy Goals Tracker
- Print out the Monthly Healthy Goals Tracker
- Choose your goals (write them in or cross out any that don’t apply)
- Plan your meal prep days (“YAY”) by circling the days ahead of time (tick them off once complete)
- Plan your cheat meals / special occasions (“YAY”) by circling the days ahead of time (tick them off once complete)
e.g. 80/20 = 24 clean days, 6 cheat days. 90/10 = 27 clean days, 3 cheat days. Personally, I like to aim for 90/10 or a cheat meal per week.*
- Plan your exercise activities (write down what you will be doing each week)
- Put the tracker somewhere visible e.g. on the fridge, next to your computer, on your desk, on a mirror etc.
- At the end of the day (before bed) OR the next morning;
- Tick off the “YES” goals you have achieved (exercise / water / sleep)
- Cross off the “NO” goals if you didn’t achieve your goal
- Make notes about your emotions and cravings throughout the month. Maybe when you’re more stressed you crave chocolate? Or maybe the day after a hard work out you crave meat or carbs? Use these notes to help you identify plan in foods that support your hormones and activity levels, healthy craving replacements and identify when you may be emotionally eating
- Watch with satisfaction as your healthy goals become healthy habits and you move ever closer towards feeling your best!
There are two versions of the Monthly Healthy Goals Tracker – one with suggested goals already filled in (page 1) and a blank tracker (page 2) which you can fill in with your personalised goals. If you choose to add in your own goals, make sure they are measureable. Do not write down vague goals like “get healthy”. The more specific the goal, the easier it is to actually achieve.
Now go on and tick off that list! Damn it feels good 😀
Good luck all!
*A Note About Cheat Meals – cheat meals are not an excuse to consume a whole days’ worth of food in one meal. Work your meal into your calorie or macro goals. If you have food allergies or intolerances, don’t ignore these; instead, create a new indulgent recipe with good ingredients or go out for a meal at a restaurant that will cater to your needs. Try a new recipe. Eat birthday cake. Share a meal with friends and family. If you find yourself using “cheat meals” as an opportunity to binge, examine your behaviour (there is room to write down your emotions and cravings in the notes section) and try to find healthier ways to approach food.0