Staying consistent while busy

When you work long hours, have unpredictable shifts, and feel drained after hours at work, it can be difficult to stick to a healthy routine. When looking to be healthy, consistency is far superior to perfection, and this gives you the opportunity to find ways to make your movement and nutrition fit into your lifestyle. Here are a few ways to help you stay on track, even when your life feels a little off the rails.

1. Shift your mindset

a.      You want progress instead of perfection

b.      Aim for little changes that you can make that are sustainable rather than an all or nothing approach

c.      Every good choice adds up, think one meal or one workout at a time

2. Set up a simple meal strategy

                a. Batch cook proteins like chicken, beef, or tofu so you have a good base for meals

                b. Keep protein snacks handy – things like Greek yogurt, protein bars, or jerky

                c. Pick out a few go-to takeout options, places you know you can make healthy(ish) choices

3. Make food-related decisions in advance

a. If you know that you are going to have a busy day or week, plan what options you can give yourself

b. Stick to a few quick, easy to make, meals that you like so you can have them prepped and you don’t have to worry about decision fatigue

4. Use the 80/20 rule

a. Focus on whole, nutrient dense foods 80% of the time

b. Allow 20% of your diet to be flexible so you can enjoy treats in moderation without guilt

5. Find movement that works for you

a. No time for the gym? Short bursts of small movements, like walks or bodyweight exercises add up

b. Shift work? Use your breaks to walk, stretch before bed, or do a short workout at home

6. Prioritize Sleep and Stress Management

a. Sleep deprivation can mess with your hunger signals and impulse control – Try to rest as much as you can

b. Deep breathing, short walks, or journaling can help reduce your stress

Perfection is never the goal, consistency with good choices is. Put strategies in place to help making those choices easier and easier.