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Trainer Tips is a collection of our #TrainerTipTuesday posts from the monthly Center for Nutrition and Athletics social media calendar. To have the calendar sent to you each month, just sign up here.
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1
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Don’t skip breakfast. “I’m not hungry in the morning.” “I don’t have time.” “I don’t like breakfast foods.” “I’m on a diet.” Excuses, excuses. If you skip breakfast you are likely to concentrate less effectively, feel irritable and short tempered, or fall short of energy for your afternoon workout.
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2
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Just as you put fuel in your car before you take it for a drive, you need to put fuel in your body before you exercise.
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3
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Always eat familiar foods before a competition.Don’t try anything new! New foods always carry the risk of settling poorly and causing intestinal discomfort, acid stomach, heartburn, or cramps.
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4
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Keep your walking/running shoes in the car so you are ALWAYS ready to go if you end up with extra time to walk or run between commitments.
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5
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It takes 30-40 minutes of hard exercise to burn off 300 calories. It’s much easier to eat a little less every day (~200 calories), and move more to trim calories without actually “dieting.”
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6
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Practice eating as you did when you were a child. If you are at an appropriate weight, focus on eating when you are hungry and stopping when you are content.
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7
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It’s really easy to talk yourself out of something you really don’t feel like doing, especially if its late in the day and you are already tired. Doing things first thing in the morning (a walk, ride, swim, etc) means life can’t get in the way. Plus, if you get your workout done in the morning, you can spend the whole day congratulating yourself!
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8
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If you work out first thing in the morning at a gym and then head directly to work, bring a portable breakfast and coffee with you so you can eat following your workout without hitting the drive-thru.
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9
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Food is easier to manage when it’s planned out. If you have no plan at all, you’ll resort to what’s easy and super fast and most of the time that doesn’t mean healthy. Create a standard 2 week menu that lists out all your major meals (lunches/dinners). You can always change it up but if you have it written down you’ll be more inclined to stick with it!
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