Schedules, consistency, and finding what serves you
Let's talk about consistency. Real progress comes from consistently living a healthy lifestyle but that is easier said that done. Lifestyle change isn't easy and it takes quite a bit of time and planning and even after you have a plan and things are going great, something in your life changes and suddenly your perfect plan is a total mess. To me, consistency is more about handling change and continuing to move forward toward your goals in whatever ways you can as well as being able to recognize when something is no longer working for you. Being consistent is completely dependent on being flexible. That willingness to adapt is key to success because life is crazy and constantly changing. We have to be able to adjust on the fly in order to reach our goals.
I have gone through so many different phases with my nutrition and training. I won't bore you with all the details but I'll give a little summary of my fitness and nutrition journey the past two years.
-Started my post-baby fitness journey 6 weeks postpartum after a difficult pregnancy and recover
-Jumped into Kayla Itsines BBG full force
-Just wanted my pre-baby body back
-Fit in my workouts whenever the baby was sleeping
-Worked out 100% from home
-Modified almost every exercise
-Was too overwhelmed with a new baby and these insane workouts to focus on nutrition
-Started Kayla's help guide
-Transitioned to intuitive clean eating
-Started meal prepping
-Attempted to count macros without really knowing what I was doing
-Attempted a significant macro cut to lean out
-Gave up on cut after 4 weeks because I felt like I was dying
-Went back to intuitive clean eating
-Increased my training to include more LISS and HIIT
-Started feeling I was regressing despite training more and harder than ever before
-Sold and bought a house 50 miles away
-The husband finished his MBA and I finally got a gym membership
-My work completed building a beautiful fitness center
-Started dabbling in lifting
-Got a full body composition scan and had my metabolism evaluated
-Discovered my metabolism has been destroyed from years of restrictive dieting and excessive cardio
-Started a reverse diet to heal my metabolism
-Started replacing cardio with lifting
So...after much trial and error I feel like I've leanred a lot about myself and my body. I've tried things that have worked for other people and some of them really didn't work for me. I've tried to do some things on my own that I probably shouldn't have. I did get lucky and find BBG which I still love, makes me feel good, works for my body, and has connected me with amazing women from all over the world. I've discovered lifting which makes me feel like a total badass and my body really responds to. I'm more in tune with what my body responds to and what doesn't work for me and my life. Schedules change, goals change, we change. It's so important to check in frequently with yourself and see if what you're doing makes sense and feels right because what worked for you and felt good a year ago might not fit your life right now.
Now, I'm going to share my workout schedule but remember, just because something works for me and fits my life doesn't mean it will work for you. However, I've gotten to where I am by learning from others and think it's important to share these things. So, with that preface, here's what my current week looks like:
Monday: BBG abs + yoga
Wednesday: BBG arms + yoga
Thursday: Lift- legs
Friday: Lift- shoulders/abs
Saturday:Lift- chest/triceps + HIIT sprints
Sunday: BBG legs
Sometimes I move these workouts around. If my body feels tired and fatigued I throw in a rest day. If I'm sick, traveling, etc. I adjust.
As far as nutrition, this is very specific to me and my situation, but I've successfully reversed up about 450 calories over 3.5 months and have been able to maintain my starting weight and body fat percentage has not increased which means my metabolism is starting to heal. My lean muscle mass has increased and I'm finally starting to build muscle again after a long period of feeling stagnant. I've found something that feels good and fits with where I am in my life right now and is progressing me toward my goals.
My point in all this is, you have to find workouts and nutrition that fit with your life and life is constantly changing. Try a lot of things. Give them 6-8 weeks and see how you feel. Living a healthy lifestyle requires that you recognize when you've moved to a new phase in your life or when your goals have changed or when something isn't serving you and adjusting what you're doing to keep you moving in a positive direction. You need to be flexible. So sit down, identify what factors are solid things you have to work around like school, work, schedules of spouses, and kids. List out what your goals are right now and what you think might help you achieve them. Make a plan. Build a schedule. Stick with your schedule as long as it serves you and when things change, adapt. Allow yourself to be dynamic.