Investing a little time and energy into planning pays off in many surprising ways.   

Prior planning increases the likelihood that health goals will be met.  It also increases the chances that you have health goals in the first place.  Thinking to yourself, “I have got to get back on track with my exercise habits” is a start.  But planning to go to the gym three days this week to do 30 minutes of resistance training and 30 minutes of cardio work is going to get you a lot further.  The next step is to plan the time, get your workout clothes; club membership card; CD player and water bottle all set and ready to go. 

Saving time (and who doesn’t need extra time) is a bonus to planning.  Planning gym time and taking your gym clothes with you to work so that you can stop at the gym on the way home will save time.  Purchasing all of the snacks that you will need for the week from the grocery store will save you time from standing in line in the company cafeteria at break for a snack or worse yet, making a trip to the vending machine.  Purchasing your lunch foods from the grocery store and making your lunch the night before may allow you to spend your lunch break taking a walk with a co-worker and then finishing your lunch at your desk rather than scurrying to the local fast food restaurant.  Dinners are a breeze when you have planned ahead, purchased the foods you need, defrosted the meat and are ready to prepare a quick meal when you arrive home.  You may even be able to talk a spouse or older child into getting the meal started while you hit the gym on the way home.  This is a definite time saver over the traditional standing in front of the refrigerator when you get home only to realize that there really isn’t anything worth eating in there. 

You may even save money by planning ahead.  Scan through the local grocery sales flyer, plan your meals and snacks for the week, purchase items needed for meals and snacks (you may want to stock up on frequently used sales items), and then prepare meals and snacks to be eaten away from home daily.  This system cuts way back on the need for unplanned fast food meals and trips to the cafeteria or vending machine.  Don’t forget your beverages.  Buying bottled water (or other beverages) from the grocery store on sale can save you 80-90%. 

The structure of planning ahead may make you feel more in control, better balanced and less stressed.  Achieving your health goals will leave you with a sense of accomplishment and a give you a boost to your self-confidence. 

Well hopefully, you’ve been sold on the benefits for planning ahead to achieve a healthful lifestyle.  How do you get started?    Start with your overall goals.  Define optimal health for you and determine what will it take to get you there.  

Nutrition

• Overall goals may include meeting your body’s nutritional needs on a daily basis.  You can then break this down to protein goals, vitamin and mineral supplementation, eating six small meals and snacks, drinking adequate fluids, limiting high fat foods, avoiding foods and drinks with more than 2 grams of added sugars, and maybe a calorie goal.  You may choose to use the Barix Clinics’ Nutrition Guide and choose the recommended number of servings from each food group to guide you to adequate nutrition.

• Based upon these goals, plan your meals and snacks for the week.  Because we are mostly creatures of habit, once this meal plan is in place, you can make minor modifications each week and be good to go. 
• Next make your shopping list based upon your weekly meal plan. 
• Put together your snacks, beverages and lunch the night before.  In the morning just grab and go.  

Regular Physical Activity

• Your overall goals for regular physical activity should include aerobic exercise (20 minutes or more) 3-5 times each week and flexibility and resistance training 2-3 times each week.  From this general goal, think about how you can best meet these goals based upon your unique situation.  You may choose to purchase a pedometer and set a walking goal each week.  You may hire a personal trainer.  You may use the weights at work and walk during your lunch. 

• Using your work and/or home planner, schedule in time for your activity plan-then stick to it.  The hardest part may be getting to where you are going to exercise, once you are there it becomes automatic and the positive payoff after a good workout makes you feel great. 

Relaxation

In setting your overall goal for relaxation, think about what helps you to relax the most.  Is it a quiet, candlelit bath; a drive in the country; time with friends; shopping; yoga; or escaping with a romance novel?  Plan time in your schedule to relax.  It may mean that you need to ask for help with the kids, leave the kitchen a mess, leave work on time or say no to other obligations.  Taking time for yourself helps you to feel refreshed, renewed and energized for all of the demands in your life. 

Even the best-designed plans sometimes go awry.  Just redefine your goals, if necessary, and get back on track.  You are not a failure.  Life just doesn’t always work on our schedule.