The 10 minute hack to getting fitter, stronger and leaner

 

What if I told you it only takes 10 minutes a week to get fitter, stronger, leaner and healthier?

 

You’d think it was a trick

 

It’s a hack we get every Personal Training client onto when they start here at Blinco Built

 

The hack?

 

Plan your week!

 

Firstly, plan the meals you’ll eat 

 

Secondly, the days and times you’ll exercise

 

And lastly, don’t forget the fun part, the times you’ll go out and enjoy yourself

 

This process is called an implementation intention and it makes it 3-4 times (300-400%) more likely you will do the thing

 

Just by having a plan you cut out the issue of not having enough time to get to the gym, or go for a walk

 

Of giving into the temptation of unnecessary snacks

 

Lacking the mental energy to come up with what to make for dinner after yet another chaotic day

 

It sounds too simple, but think of everyone you know that exercises religiously

 

That eats well and stays away from snacks

 

What do they all have in common? 

 

I guarantee its sticking to a routine

 

They started that routine by planning and over time, months and years, it’s become habit

 

You need to start somewhere, and that somewhere, is with a plan 

 

Not 4 hours of meal prepping, not training 9 times a week, not giving up carbs and alcohol forever

 

Just a simple weekly menu in the Notes section of your phone

 

Booked in time to exercise in your calendar

 

And booked in events or just a recurring reminder of when you usually go out for lunch or dinner on the weekends

 

This last one is the one most people miss

 

If it’s going to be sustainable, you need to include your social events, birthdays, work lunches

 

They’re a part of the plan, because if they’re a part of the plan you’re much less likely to have an “ahhh stuff it moment” 

 

You know the one where you say “Ah stuff it” and eat everything in sight? 

 

Yeah, plan for that

 

It doesn’t have to be forever, create the plan, trial it, refine it, improve it, try it again

 

And with time, it’ll become habit and you’ll wonder why you hadn’t started sooner