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10 Tips On How To Best Prepare For The Week Ahead
By EAS

    Girl on scale
  1. Prepare a grocery list and shop for food and supplements necessary for the week. If you do not have the right food in the house you are more likely to skip a meal or eat foods that do not fit the program.

  2. Make a list of at least 10 of your favorite meals/recipes that are fairly easy to prepare, and that are balanced with protein and carbohydrates. Don't let the lack of variety or ideas break your nutrition plan.

  3. Prepare meals ahead of time. When you cook, it is helpful to prepare additional servings that can be eaten for meals in the next day or two.

  4. Have plenty of bottled water on hand. Try to carry a bottle of water with you wherever you go. If you don't think about drinking water, the entire day can pass you by before you know it! We recommend 8-12 ounces with every meal.

  5. Schedule your workouts in your daily planner/calendar. If you treat your workouts like any other appointment or commitment and you set aside time during each day, you are more likely to stick to your program.

  6. Examine the past week and see if there were any times during the previous week where you went wrong and make adjustments for the upcoming week.

  7. Take advantage of your Free Day. Be sure to get plenty of rest and eat the foods you are craving on your Free Day so you won't be tempted during the week.

  8. Make a goal for the week. Your goal can be anything from increasing your cardio intensity, to not eating that donut your coworker brings in every Friday morning, to reciting a daily affirmation. Trying to imagine your goals three or four months down the road can be quite overwhelming, so it is helpful to set short term goals you can accomplish and reward yourself for every week!

  9. Decide upon a reward for reaching your goal at the end of the week. Maybe it's a massage or a manicure, or perhaps a dish of your favorite ice cream on your Free Day! Whatever it is, be sure to thank yourself and love yourself for a week well done.

  10. Call a friend, look at your before pictures, take out those old pair of jeans you hope to fit into again one day soon - do something to motivate yourself for the week ahead!