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Breakthrough Fitness

Take A “Just A Little Better” Approach For Fat Loss And Fitness In 2019

Momentum is a powerful force. A new year brings excitement and drive. Let’s take advantage of this force by going about things with a “just a little better” approach. 

Everything starts with a first step. It doesn’t matter if you are at the beginning of a quest or have been on the path for some time.

What is your current step one? 

Create a list of 1-3 first steps that will get you “just a little better” this month. 

My 3 things are:

Limiting bread, pasta wheat products. My step one is limiting them to 3 servings a week. 

  • That’s a slice of whole wheat toast.
  • A beer(liquid bread).
  • A serving of Trisquits. 

I’m not going all in because that’s not necessary.  I’m controlling consumption to a level that will satisfy and help me reach my goals.  

My goal and your goal might be completely different. Maybe you are at a place where you are eating 20 servings of processed bread/wheat type products a week.  

If that’s the case, 20 down to 3 is more than “just a little”. Step one might be 20 to 10 for the next month. Changing this habit by half will have a dramatic effect. KNOW your step one!

Alcohol

My step one is limiting consumption.  My plan is to drink one day a week. This will be tough, but I know I can do it, for I have fought this battle before. 

It you drink two glasses of wine a night, going to one glass a night would be a good step one. Every other night could be a good plan as well. 

Meal planning

My meal planning strategy for the last few weeks can be wrapped up in two words -Search and Destroy!

  • Hickory farms beef sticks in the cross hairs- destroy!
  • Champagne with a splash of OJ – destroy!
  • Chicken and veggies for dinner? Bump that, I want a burger smothered in mushrooms, Swiss and a side of tots –  destroy!

Search in destroy never works

Put together some kind of system, then take the next step.

Example- Monday night is stir fry night.

What do I need?

  • Protein- chicken steak pork….
  • Vegetables – whatever it is you eat.
  • Controlled portion of rice- one cupped handful.
  • Dom’s stir fry sauce
  • 1/2 cup soy sauce
  • 1/2 cup chicken broth
  • Tbls corn starch
  • Tbls honey
  • Tbls sesame seed oil
  • Tbls rice vinegar
  • Tbls grated ginger ( or more)
  • 2 garlic cloves finely minced.

Whisk together. Makes 1.5 cups. 

Full meal planning system

  • Stir fry night
  • One skillet night
  • Instapot/crock pot/ air fryer night
  • Roast/stews/meatloaf/ large cuts
  • Fish/seafood night
  • Grill night 2x per week –Simple stuff like chicken breast marinated in salt, pepper , cumin, paprika, oil and lime juice- grilled and smothered in sautéed onions or mushrooms. Served with more veggies.

Choose 1-3 things to focus on and find your step one. Hammer away at it until it’s a habit. Fresh Year, Fresh Start!

Keep moving

Coach Dom

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