One of the worst things you could do

The worst thing you could do to sabotage your health and fitness is fail to plan. You know the old saying right? If you fail to plan, then you plan to fail. Well, it’s true.

It’s been the most interesting thing for me to relearn this past three months and I am bearing the brunt of my own failure. Since my son has been born in April, I have abandoned a lot of my usual planning in order to be the best dad I can be. I don’t regret that for a split second, however, now that some routines are coming along, I need to get back on track.

You see, the problem is this — I like to help my wife care for our son for an hour or two or three in the morning, then rush off to work – but I do so without bringing any food along with me, or eating breakfast first thing in the morning. When I arrive at work (the gym), I make myself a healthy shake as soon as I get there, but often it means I have been going a few hours without food in the morning – which slows my metabolism, causes my body to sacrifice muscle tissue, and store fat. Then it gets worse. Since I have not brought food with me I am left to go out and buy some during my busy day. That creates another big problem, in fact, it creates a few problems. The first problem is that I keep working long past when I am hungry. I keep trying to get ‘just one more thing’ done, or ‘help just one more person’. I have been known to do that for five or six hours past when I should have stopped to eat. By then I am so hungry, I have stopped being productive at work, because my blood sugar is so low I cannot think straight. It is at this point that I finally leave work to go get some food. Living in a smaller town, I tell myself that healthier choices take too much effort, plus, I am so hungry by then I want something fast, so I grab something at Timmies. It’s yummy, and better than most fast food joints, but still not optimal. My favourite meal there contains over 1,000 calories, and 20 grams of saturated fat, not to mention 1,980 milligrams of sodium. Ouch! Even if I do try to grab something healthier, it is never as clean as food from home, made by me, in the right portion sizes.

Add to this fact, that I no longer have a race schedule or training plan that I am following this year, so my thought is to fit in a workout ‘somewhere in the day’. Guess what? I usually get to bed and realize I never did fit in a workout.

So what does that mean? I have gained 20 pounds of fat and feel sluggish, slow and grumpy as a result. I am a well trained international athlete, so if it happens to me, I would imagine it happens to you too. Certainly I know that my wife and son are a priority, and that will not change, so what can I do now to make this work?

Easy — the same things I did before we had our son. I need to pre-make food and have it ready in the fridge. Today I cooked up a pot roast in the crock pot. Took me two minutes to prepare and then I just left it to cook all day. I cooked up some long grain rice and stocked up on frozen veggies at the store. Tomorrow I will slam two meals worth of meat, rice and veggies into two containers. I will grab some Greek yogurt and nuts first thing in the morning – which I can eat in a minute while helping with my son. That will give my body and my day a head start. When I get to work I will have my usual shake and I will set an appointment in my calendar to stop me three hours after my shake – so that I can do a workout during my lunch break, which I will honour. Workout for 40 minutes, clean up, eat my prepared meal and get back to work.

That’s it. That’s all it takes. Some planning and everything changes.

By the way: How are those Olympic Burpees coming along?

Happy training!

Scott McDermott is a personal trainer and owner of Best Body Fitness in Sylvan Lake. He can be reached at 403-887-7667 or check out www.personaltrainersylvanlake.com for more information.

Just Posted

Klaus testifies he falsely confessed to triple-homicide in Mr. Big sting

Klaus said confessions were made in order to further position within criminal organization

Red Deer River Naturalists host guest speaker

Bradley Peter will talk about new methods of lake monitoring

Superintendent Ken Foster sees progress in city policing

Red Deer RCMP Superintendent has been on the job for a year and has seen success

Accused Jason Klaus testifies in triple-homicide trial in Red Deer

Klaus charged with three counts of first-degree murder, one count of arson

WATCH: Red Deerians come together to ‘light the night’

Traditional Red Deer Lights the Night sees thousands

BC RCMP hunt for white SUV that rammed cruiser

Kamloops RCMP are looking for a white SUV headed north on the Yellowhead Highway

Canadian screen stars want ‘action’ from industry meeting on sexual misconduct

‘Of course there’s been sexual harassment here. Absolutely. No question.’

Opioid prescriptions up across Canada: report

The report shows the number of opioid prescriptions rose by almost seven per cent, while daily doses on average dropped

Russian meddling has implications for Canada

Kosovo president Hashim Thaci warns that Russian meddling has implications for Canada

Health Canada hints at government’s plans for legal pot

Health warnings, plain covers for pot packs under proposed regulations

Washington governor tells BC don’t be ‘daunted’ by Trump

“I want to assure this assembly that no matter who is in the White House, it won’t affect Washington state’s relationship with Canada or British Columbia.”

Feds plan to spend billions on housing strategy

However much of the $15.9 billion will not be spent until after the next election in 2019

David Cassidy, teen idol and ‘Partridge Family’ star, dies at 67

Cassidy announced earlier this year he had been diagnosed with dementia

Most Read