For many of us, we are guided by routine. Wake-up, get ready, eat breakfast, go to work, go to the gym, and sleep, Monday through Friday. Then, Friday night rolls around and you decide to go out with friends, eat some food after the bar, and maybe do it all over again Saturday. Then, finish off the weekend by having brunch on Sundays.
Summer is right around the corner and you begin to panic because you are still not bikini ready but there is no need to worry, we still have plenty of time!
Over the last 8 years of training here are some guidelines that I have discovered that have worked for me to help me stay on track towards my fitness goals:
1. Stick to your routine on weekdays, including Fridays. You don't want to constantly drive up your insulin levels so keep your cheat days at least 5-6 days apart.
2. If you are going to a party Saturday night, make sure you eat prior to going because let's face it there is probably going to be chips and dip and it makes it much harder to resist on an empty stomach. I think we've all been there.
3. Start your weekends the same way you would start your weekdays. For instance, if you wake up every morning and have lemon water and stretch, then continue doing that regardless of when you wake up.
4. Go to the gym on Saturday but try something new. Keep your session short, 30-45min. For instance, you can try a new circuit program or a new class. Trying something new will motivate you and excite you to get back into the gym on Monday.
5. Reward yourself with a night out. Horrible food tastes so much better when you worked hard for it, it's science.
6. Catch up on sleep on Sunday's; your body needs the recovery time.
7. Be prepared. If you know you're leaving the house for the day bring snacks with you like almonds, or/and protein bars. This will help you stick to your nutrition plan.
Try The City's Newest Asian Market In Montreal's 'Second Chinatown'
Price: Around $5 to $25 per dish
When: September 10 to 12 (Friday and Saturday from noon to 11 p.m. and Sunday from noon to 6 p.m.)
Address: Rue Sainte-Catherine Ouest (between rue Lambert Closse and rue de Bleury)
Why You Need To Go: If you enjoy the Asian night markets in Montreal's original Chinatown, then you'll love the city's newest pan-Asian street food festival, which will take place in the city's "second Chinatown" in Shaughnessy Village. There's even going to be a corgi party with 100 corgis.
"Today, it is important to recognize the systemic racism against First Nations and Inuit within the health and social services network in order to put in place structuring actions to promote a more egalitarian and fairer relationship between these communities and nurses," said a statement by Luc Mathieu, president of the OIIQ.
The organization said that, after Echaquan's death, it made a "firm commitment" to prevent similar acts of racism by health care providers, as well as to rebuild trust with Indigenous communities to ensure they get the safe medical care they are entitled to.
In order to strengthen nurses' knowledge on Indigenous relations in health care, the OIIQ said it tasked its education committee with evaluating nurses' initial training in intercultural relations and cultural safety for First Nations and Inuit patients.
The organization also said it is taking necessary steps to implement continuing education activities for nurses on the same topics.