In Your Kitchen
In your kitchen: Taking action
As a personal trainer in Singapore, I know that in our busy society, many times
our kitchen is not filled with what is best, but rather what is the most
convenient.
So I'm asking you now! What’s in the kitchen at this point in time? The truth is, whatever is in there will get eaten. It’s just a matter of time. I’m going to do something that you may not feel like doing. But if you are serious about eating right, building good habits and getting the most out of your training, you will need to do it.
At the end of reading this chapter, you need to go to your kitchen and get rid of everything in your kitchen that is not “recommended eating”. This is no joke, I suspect you might be wasting $50-$100 of food. But the alternative is that you eat it... and that’s not a good start at all.
I recognize that most people actually know in a rough sense what is good for their bodies and what is not. As a personal trainer I have found that the problem is not a lack of knowledge. The problem is a lack of potting what they know into practice.
The main reason that people are not able to put into practice what they know is that proper dietary habits are formed by preparation. That’s why your kitchen is so important. It’s where you will prepare to win the dietary war that rages constantly around you. It needs to be a “safe haven” from the dietary war-zone out there. If you are not safe even at home where you are in control of all the elements of meal preparation, then it’s going to be really tough to eat the right way.
To put it plainly, you will need to do some cooking.
Can’t?... Learn!
Personal training in Singapore (and I suspect all over the world) is not just about teaching exercise. We need to be aware of how ready a client's mind is to do new things to get new and better results.
You are need to have an open mind and a champion’s mindset. And really, it’s not hard, I’ll show you some simple things to get you on your way.
In your kitchen: Cook for yourself
Why? Because only when you cook for yourself, are you assured of the quality and
the content of the food. If you have a spouse or roommate that you trust I guess
that’s ok as well but really, cooking for yourself is easy and it’s the best way
to get the diet in order. It’s surprisingly fun and it’s a rather impressive
skill to know your way around your kitchen.
If you are eating outside, remember, restaurants and food centers care about profit, not your health. So cooking is an essential skill.
I will guide you through a week of cooking
so you realize that it’s not going to end up in a pile of unwashed dishes and
hours of cooking time.
In your kitchen: Step By Step
Here is how you do it. You will need prepare food only two times a week and shop
one time per week (of course buying foods that we talk about in step 3). That
will prepare you for the other days. On the other days you will need 30 min each
morning to get your food ready for your day.
If you can’t find 30min in the morning to get food ready, please prioritize your life a bit less TV perhaps…? Cooking should look something like this:
On the cooking day, you chop your meat and vegetables into the portions you will need for each day. You don’t need to cook the vegetables yet because they are quick and easy.
The meat is a little different. On the cooking day, you want to marinade (some suggestions are in the recipe section) the meats and put them into Tupperware containers for storage in their daily portions. Some people step in and ask me if this is boring. But really it isn’t.
Firstly, you have several types of meat let’s say 3 kinds. And you are cooking for 3 days on each cooking day. So that’s eating the same kind of meat at most 2 times a day. Don’t forget there are spices and seasonings to make each dish different. So really, boredom is not a factor. Furthermore even people who eat out often usually eat similar dishes every time so there is nothing to complain about.
In your kitchen: Morning Routine
Ok so right now you have your meat and vegetables set for the next 3 days. Next
comes the morning routine.
-
Put eggs + whatever else you are having on that omelet on lightly oiled pan
-
Get your days meat portions out and prepare them in the microwave or on the other stove
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While the 2 items above are cooking, you wash the day’s vegetables and take out the 3 fruits you will bring along with you to work/school
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If the vegetables need cooking, you should boil them even before the meat and eggs. But if it’s a salad form, you prepare the veggies after the meat
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Take out 3 containers for the for the food you need to bring with you
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When the food is done, put them into the containers which should be microwavable so that you can heat them up in the office pantry
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30 min later you are prepared for the day with perfect nutrition
I do it, all the people who achieve long term success do as well. It is only when you know what's in your kitchen that you can get the optimal results.
All my personal training clients whether they are currently staying in Singapore or in other countries, have found consistent success because of the way they take care of their kitchen routines.
Written For www.CoachJon.com Singapore Personal Trainer & Fitness Expert
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