Four weeks focused on the process

DSC_0165Well the first week of 2017 has flown by and I can’t believe that it’s over already. For me it has been a really positive seven days. I’ve been cooking healthy meals and I am back in the gym training hard. Luckily because I train in the morning I’ve managed to avoid the usual January scrum with everyone getting back in the gym to work off the Christmas excess. So all in all it has been a great start to what will be a life-changing year. Which brings me on to the point of this blog, with my first baby on the way I need to have a flexible approach to the remaining 357 days.

At some point in February or March my life will change forever and as this is my first child I have no idea how my life will alter. What I do know is that I won’t be able to stick to a rigid plan whilst working towards my 2017 goal of running the Birmingham Half Marathon in under 90 minutes. Accepting this now means that I won’t beat myself up when I don’t make it out for a run or I’m too tired and skip a training session. It is also why I starting the year with a fresh approach. I am going to focus on the process rather than the results.

That is why I not setting myself a weight loss or fat loss target for the next four weeks. My target for the next 28 days is to focus on the process and let the results take care of themselves. As I said in my blog ‘2017 – One single focus’ I tried to do too much last year and ended up falling short. So as I don’t know what is going to happen in the next couple of months I’ve decided that I will just make sure I stick to my process and see what I can achieve. That way I don’t put too much pressure on myself and I can have fun.

So what is my process? Well I am going to follow a weekly training and nutrition plan, one that has worked for me in the past, and see how far I can go. It is a simplified version of the plan that formed the basis of my 40-day challenge (a challenge that was ultimately unsuccessful but taught me some important lessons). My weekly plan has four components:

  • Training – five strength workouts a week, one every weekday morning plus two flexibility classes a week (Yoga and/or Les Mills BodyBalance).
  • Healthy eating – I plan to eat three healthy meals and one healthy snack every day. The meals will be high in protein to support my training.
  • Drink LOADS of water – staying hydrated is vital so I will be drinking at least three litres of water a day.
  • Treat meal – every Friday night I am going to enjoy a treat meal where the nutrition rules go out of the window!

So those are the guidelines that make up my weekly training and nutrition plan. If I focus on the process of living by these guidelines rather than an outcome, I know I will be fitter and healthier in 28 days.



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