How to Get Started RIGHT!

Real Life Tips to Get You Set off on the Right Foot!

Whenever you are starting a new exercise routine it's dead important to make sure you are doing a few key things! The number one most important thing is to eat enough! I know you might have been used to cutting your calories down in that past but your body will not thank you for it. You need to make sure you are fuelling your body with good food and enough of it to get you through the day. If you are feeling hungry, tired or lacking in energy the chances are that you are not eating enough food and/or the right kind of food! 

You are going to be eating a lot more when you start eating clean, but don’t let that scare you. As an example, 6 egg whites sounds like loads, but it is only 99 calories. Not very much at all! You are going to be eating more nutrient rich and dense foods which will fill you up quicker and will give your body all the goodies it needs!

Here are some great tips:

1. Eat your first meal within an hour of waking. I usually work out first thing in the morning, so if you are the same then you have two choices.  You can have something small when you wake up like a banana and a glass of water, or you can go straight to your workout area, drink your pre-workout formula and get your sweat on. I prefer the second option! Immediately following my workout I shower and head to the kitchen to make myself a clean breakfast. Usually my porridge with some chopped fruit like strawberries or half a banana, or my Shakeology blended up with some frozen berries. If I don't work out first thing in the morning then I always eat within an hour of waking. I love to drink warm lemon water first thing, before I even eat. Lemon water is a wonderful way to detox and jump start your metabolism for the day.
2. Plan ahead. Designate a food prep day! For me, this always happens on a Sunday. I may not get it all done in one day but I do make the time to plan out my meals. I pre-portion my snacks, make my menu and print out a copy to keep handy in the kitchen. I have my food ready to go so that I am never left in a position where I have to make a bad food choice. Planning ahead is the key to success!! I cannot stress this enough! Here are some great clean eating tips that helped me get started!
3. Measure everything whenever possible. Purchase portion control containers or measuring cups and a kitchen scale! I love using my colour coded portion control containers because they're so easy to us! It is so important to know that you are eating the correct portion sizes. This is the one thing that everyone tells me that they slip up with at first. It’s so hard to know exactly what a proper portion size is. So take some time to understand how to use your containers properly, weigh your food, measure out 4-6 oz meat, 2 cupped handfuls of fruits and veggies and 1 cupped handful of starchy carbs so you know what it feels and looks like! It will greatly improve your success with your diet. Great video by Tosca Reno on portion sizes.
4. Eat every 3 hours (usually 5 to 6 times a day) This is the secret to speeding up your metabolism!!! People who eat small frequent meals throughout the day paired with a complex carb (fruits and veggies) and a protein are less likely to over eat and do not have spikes in blood sugar levels throughout the day. When you make a point to eat every 3 hours you are constantly fuelling your body with energy! We NEED energy to do our workouts and function properly! So set a timer on your phone or watch and EAT when it goes off. Even if you are not hungry! I promise you will lose weight this way.
5. Drink lots of water! I always have my refillable water bottle beside me! If not, then I grab a bottle of water. You can add some lemon, orange, cucumber or berries to flavor your water. But hydration is key to keeping your metabolism burning and your weight loss on the straight and narrow.
6. Take a multivitamin, and if you are lifting weights it may be a good idea to add in some calcium.
7. Consistency is key! If you have a day where you slip up … DON'T GIVE UP! Start fresh at your next meal or the next day. You can do it!

Note: Don't eat starchy carbs after 7 pm or at least 3 hours before bed. Limit fruit to twice daily, berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple and a handful of nuts in your gym bag at all times in case an energy slump hits!

As always if you need any help designing a fitness program to meet your needs or help with your nutritional needs I would be glad to point you in the right direction! I’m here to help at any time and it truly is my passion so don’t be afraid to speak up and ask! The easiest way to contact me is by email at tracylkinsman@gmail.com or by setting up a free account here and we can chat about how we can get YOU started!