To keep in step with our fitness goals it’s important to take steps outside of the gym as well. It’s the combination of better eating, moving more and sleeping better that can keep you on your path. Here are a few tips: 

1. Set it in stone. Plan your workouts in your agenda like you would work meetings, appointments, and evening events. Before the week begins, update your calendar with times and dates you’ll dedicate to fitness. By concretely adding it to your schedule, you’ll be more likely to stay committed and active. 

2. Plan to plan. To make sure you have enough energy pre, post and during a workout, it’s important to stay properly fueled and well-fed. But busy schedules can keep us from whipping together a nutrition-packed meal. Try planning meals (breakfast, lunch, dinner and snacks) on a weekly basis. At the beginning of the week, determine your well-balanced recipes, shop for ingredients, prep where possible (chop vegetables, divide and cut meat, etc.), and re-organize your fridge and freezer using colour-coded post-its, to help you remember which ingredients go with which meal. 

3. Snack well. Between workouts and carefully planned meals, it can be tempting to reach for non-nutritious snacks or beverages. When these moments strike, be prepared by having nutrient-rich choices ready for the picking. Choose nuts (if you are not allergic), grapes, yogurt, cottage cheese, apples, bananas and oranges. And, don’t forget water, water, water!