A little planning goes a long way, so here are some things you can do on
Sunday to ensure you stay on a healthy path all week long.
Plan Your Workouts
Don't just think to yourself that you'll squeeze in a run here and a
trip to the gym there — plan it out. Sit down with your weekly calendar
and jot down every workout just as you would doctor's appointments and
meetings. Use this time to call your fitness buddy or trainer to make
dates, check out studio schedules to find classes you want to take, and
check the week's weather to figure out which days will be best for
outdoor workouts.
Hit the Hamper
Nothing puts a damper on a workout more than not being able to find a
clean sports bra, so do a couple loads before Monday, making sure you
have everything you need, from your running tights to yoga tops to the
towel you use to wipe sweat from your brow. Lay out your outfits for
each day's workout so you're not running around the house Tuesday
morning trying to find your missing sock.
Gather Your Gear
Collect whatever you need to work out — a yoga mat, sneakers, or
earbuds — and make sure everything is set so you can easily grab the
items throughout the week. Pack your gym bag, and put it by the door or
in your car so you won't forget it when you leave for the day. If you
exercise at home, put your favorite fitness video in the DVD player and
lay out your dumbbells and resistance band. Sunday is also a great time
to make a couple new playlists to inspire your kick-ass workouts (if you
don't have time, subscribe to our workout playlists on Spotify).
Plan Your Meals and Snacks
Sit down and write out a weekly eating plan including all meals and snacks for the week. If you need a little inspiration, check out these healthy recipes.
After making out a grocery list to include everything you'll need to
whip them up, hit the health food store and stock up for the week. Since
produce is best enjoyed within a few days of purchasing, note what
fruits and veggies you'll want to pick up halfway through the week.
Make things even easier by prepping in advance: wash, cut, and store
veggies to be used in dinner recipes, cut up fruit for smoothies or
snacks, and cook up some whole grains and store them in the fridge. Cook
some of these make-ahead breakfasts in advance, or turn on the crockpot to make something you can eat a few nights that week, like these under-400-calorie meals.
Pack It Up
If you'll be away from home during the day, cut down on the
temptation to go out to lunch or grab a cookie by packing lunches and
snacks from home. Making five salads for the week
is easy and healthy, or you can whip up a big pot of soup and freeze
small portions in glass containers to grab for lunch. Also set aside 10
snacks for the week (two per day) such as Greek yogurt, cheese sticks,
and containers of carrots and hummus, or measure out 100-calorie
portions of trail mix, whole-grain crackers, or cereal. It'll probably
take about an hour to get it all ready, but it'll end up saving you time
during the rest of the week.
Hit the Hay
Once everything is all set, take a nice hot bath, slip on your PJs, and hop into bed early. Unwind with an evening yoga sequence or a calming book, and you're more likely to have a good night's sleep and wake up refreshed for the week ahead.
