Creating a plan for a healthy week may seem a little daunting at first, but believe us, it really is the key to success. Fail to prepare, prepare to fail. With that said, we've rounded up our 5 top Primal tips to help you plan your first healthy week in January...
This is a little different from meal planning. Instead of planning your meals for the week ahead, you'll need to set aside 1-2 hours on the weekend to cook your meals for the week in advance. It may sound a little excessive, but cooking meals up to Wednesday can make a big difference. You see, the more healthier choices you have already stored away in the fridge, the less likely you are to reach for the unhealthy foods when you can't be bothered to cook.
So here's what you do: create a meal prep schedule. As said above, you'll want to set aside a few hours on the weekend. Decide what you're going to make for the week ahead. You may want to focus on lunches and dinners or you may want to focus on just one meal. Write down the ingredients you'll need and head to the supermarket. Remember, stick to Primal ingredients and when possible, buy organically.
Once you've bought your ingredients, head home and cook your meals. Once done, package your food in Tupperware and store in the fridge to keep fresh.
Clear out your cupboards
Temptation can be a serious thing when you've got a cupboard full of all your favourite (sugar loaded) treats. If it helps, clear out your cupboards to avoid temptation or store them away. We're not saying that you should completely avoid your favourite not-so-friendly Primal treats, but perhaps enjoy them every now and then. For those who really struggle with a sweet tooth, check out our Primal recipes to create your own Primal friendly desserts and snacks!
Plan your workouts
Now that you're onboard the Primal lifestyle you'll be looking into our MOMMS approach. Max out - Move More - Sprint. This refers to our approach of weight training - where we use a specific type of routine that pushes us 'to the max'. To read more about our Primal approach towards fitness then grab our book, The Primal Cure.
Once you've understood the approach, it's time to plan your week of workouts. You'll need a diary and a pen for this.
Start small and be realistic. How many times can you workout a week? If three times a week seems realistic then plan to workout three times during the week. Set the days aside. Now, plan what kind of workouts you're going to do. Will you hit the gym, lift weights and max out? Will you go for a walk (move more)? Or, will you sprint? Once you've planned what workouts you'll be doing on what days, download our Primal Cure App to track your progress.
That's it! We also suggest being more considerate to how much you're moving. Try parking further away from the shops, hopping off a station earlier on the tube or ditching the TV in the evening and going for a walk. Every little helps!
Increase your water intake
In The Primal Cure, we describe water as the miracle cure. And it's true. Water really is one of the most important things we can consume for our health. Your brain is made up of 85% water and therefore, it's important to keep it topped up and flushed regularly. It's suggested that we should consume between 1.5 to 2.5 litres of water a day.
If you're rubbish at consuming water, then try setting a reminder on your phone for every hour to take a sip. And, if you don't like the taste, then try adding a slice of lemon or orange to add some flavour!
Set aside some 'me' time
Looking after your mental health is just as important as your physical health. Stress-related diseases are one of the biggest killers in the Western world. From cancer to heart attacks, so many illnesses and early deaths can be attributed to it. While a little bit of stress (from exercise) is good for us, prolonged exposure is really bad for our health.
Whilst it's easier said than done, try taking some time out for yourself to de-stress. This can be anything from a relaxing bath (try our relaxing bath oils) to reading your favourite book in a quiet part of the house. Try scheduling at least two evenings of 'me' time for the week ahead. Also, on these same nights, try and getting to sleep a little earlier. Sleep is another crucial part of living a healthy life (read more about this in The Primal Cure) and we should all aim for at least 7-8 hours per night.