There is nothing worse than arriving at work on day three of a clean-eating challenge and discovering it’s potluck day. Pizza, pasta, brownies and doughnuts fill the office with tempting aromas. You feel a moment of weakness because all you packed was a hastily grabbed can of tuna and some carrots. I’ve been there — it’s uncomfortable and discouraging.
After starting this journey more times than I can count, I’ve learned that planning is everything. The better you plan, the more successful you’ll be. Set yourself up for success before you begin.
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I now keep healthy snacks at work so when coworkers indulge in potluck desserts I can reach for a Larabar or another wholesome bite instead. Homemade versions are easy to make — check the Stay Fit Mom recipe for ideas you can prepare yourself.
Use a calendar app on your phone or carry a planner in your bag. I recently started using a combined monthly/weekly planner and it’s been game-changing: I map out the month on the monthly pages and use the weekly pages as a food journal. Find a planner style that fits your needs and stick with it.
Here are practical steps to prepare before you start your program:
1. Pick a START DATE. Give yourself time to mentally prepare and to clear out tempting foods from your pantry. Expect weak moments and remove as much temptation as possible in advance.
2. Choose a MEAL PREP DAY or days. I do bulk shopping on Saturdays and cook enough for lunches for the next few days. Often I make extra at dinner for next-day leftovers. Everyone’s schedule is different, so decide what routine will work for you and commit to it.
3. Set your WORKOUT SCHEDULE. Decide which days you’ll exercise, at what time, and what type of workout you’ll do. My husband and I work out in the evenings, and I plan appointments and social events around those sessions. Prioritizing workouts makes them stick.
In your planner, include benchmarks, goals, motivational quotes and even notes about your mood. Tracking progress and feelings helps keep momentum.
If you have children, plan childcare around workouts in advance. Will you use gym childcare, enlist a family member, exercise while they nap, or fit workouts into their school schedule? Carving out regular time for yourself is essential — you can’t care for your family if you don’t care for your own health.
For guidance on meal planning and diet basics, see the next post, “It’s all about the FOOD,” which covers how to get started and meal-prep tips.
Key actions to stay on track:
1. Set goals to keep yourself motivated.
2. Plan for success by scheduling meals, workouts and benchmarks.
3. Focus on the food — meal prep and smart choices make a huge difference.
4. Commit to workouts that fit your life and schedule.
5. Maintain progress with regular planning and realistic habits.
Start by picking a date and creating a plan that includes meals, workouts and childcare if needed. With preparation and commitment, you’ll find it much easier to stay on track and enjoy lasting results.