The teacher life leaves little room for anything other than planning, prepping and sleeping. If you've got a family and some sort of social life, then you are juggling way more than could possibly fit in 24 hours a day.
But, you know you aren't the healthiest you could be. You are feeling tired, and want to lose some weight. Maybe you know where to start, or maybe you are completely lost. You don't want to live on the proverbial diet roller coaster, yo-yoing up and down. You also don't want to eat cardboard for every meal. You want to get in shape, feel stronger and have more energy, without spending hours in the gym or giving up the foods you love. Oh, and you have NO time to figure out which is the best route to take, diet to try or workout plan to follow!
No worries friends! I am here to help a sista' out!
First, thing you need to know is that there is more than one way to go about getting healthy, fit and strong. Even though you are #teacherbusy and #teachertired, you can totally get lean and energized by focusing on the basics.
Not sure what the basics are? Keep reading. THEN...stay tuned to the end for specific program recommendations!
What you eat is 80% of the battle. There are a couple of things to keep in mind when it comes to food, weight loss and lasting results.
- Drastic is NOT The best. You want to make small changes over time.
- Feeling deprived will lead to binging. Choose a strategy that allows you to eat foods you love.
- There is no single diet that is best for everyone. Don't pay attention to what everyone else is doing, find what works for you.
- You have to focus on quantity - calories in/calories out- and quality whole foods vs. processed junk. You can "eat clean" and still gain weight if you are eating too much of the good stuff. You can lose weight while eating a bunch of processed crap, but will undoubtedly feel depleted, bloated and miserable.
There are literally a million different ways to address your nutrition, so don't feel like you have to go extreme here. Small steps of change, consistently over time are the way to go. While that might not be as sexy as a wrapping your fat away, it's what actually works!
Stop slaving away on the treadmill - unless you are a runner - then by all means, run woman. For those of us who loathe running and cardio, there is hope! Cardio does have benefits for overall health and can help you shed some unwanted weight. But, it isn't as effective long term as strength training. If you want to get fit, lean and toned, then hitting the weights is your best bet. The amazing thing about this is that you can workout far less than when you rely on cardio alone. An effective weight training workout can be done in 30-45 minutes, at home or at the gym. Don't believe me? Check out this blog I wrote a while back, explaining the incredible benefits of strength training for women!
HIIT training is also an incredibly effective way to burn fat and build muscle, especially when done in conjunction with strength training. To read more about the benefits of HIIT,
Stress, Sleep and Gut Health
We all know that eating well and exercising are critical to getting in shape. But, few of us focus on these areas of our lives when trying to shed fat. Stress-relief, sleep and gut health are uber important to burning fat, getting lean and feeling energized. These three things can be areas many teachers avoid or neglect, because let's be honest...we've got too much to do to sleep well, our jobs are pretty stressful, and what the heck is gut health?!?!? No worries, friend, check out these posts for more info on stress , gut health and
So...all this sounds great, but ain't nobody got time for coming up with some big ole' master plan to burn fat and get in shape.
As a fitness writer, I am fortunate enough to work with some incredible women. These ladies have created programs that will not only help you burn fat and feel great, but will teach you how to live that way for a lifetime!
So, here are my top program recommendations for busy teachers/women! Everyone I list here is an actual professional in the health and wellness field, with programs that use sound principles that work.
Word of caution...all of these program recommendations will require work and lifestyle change. However, they all come with significant support and are based on truly solid principles. These programs and their creators are 100% legit, and were chosen because they are effective, sustainable and suitable to different types of preferences and lifestyles.
If you are looking for a one stop, all inclusive program, this is the one I recommend.
- This is truly an easily sustainable lifestyle.
- The results speak for themselves, thousands of women have seen results.
- Intermittent fasting means more time in your day.
- Carb Cycling means you can eat what you love while still seeing results.
- This program is super flexible and includes everything you need.
- Workouts can be done at home or at the gym. There is even a beginner version of the workout.
- It is a little more involved. I tell people to give it two weeks and then they will never want to go back. The changes can be made gradually -there is a prep week to help you ease in - but this is more of a dive into a healthy lifestyle.
- If you have never tracked your food, this program might feel intimidating. But, if you are willing to stick with it, it gets so. much. easier.
- If you are a vegetarian, this will be rough. It is possible - one of my close friends did it - but it is much harder than if you eat meat!
Honestly, this program was a game changer for me, and I recommend it to everyone. There is definitely a learning curve, but I seriously think it is one of the most effective ways to make a lifestyle change! Check it out here!
I love Sohee, and think she has such a balanced view on life and health. She is all about what science says and uses her platform to educate and encourage her followers towards moderation and consistency. I have never used her nutrition services, but LOVE her book Eat. Lift. Thrive. and recommend everyone grab a copy!
I have been using her workout plans for a couple of months and LOVE her style. These workouts are definitely not for beginners, but for those who are comfortable in and have access to a gym. The biggest pro in regards to her workouts are that I am NOT spending hours in the gym. Depending on the day, I can usually be in and out in 45 minutes. Her nutrition services are ideal for those who want a tailored plan that is specific to their goals and needs.
Kylie is so legit, there truly aren't enough words to communicate her legit-ness! Seriously, this girl knows her stuff, and it shows! Her Lift to Get Lean program will focus on teaching you how to count your macros and get in a killer workout, without losing your mind. Kylie has both at home, gym and beginner versions of her program, making this an ideal fit for busy women at any level. Kylie's programs also incorporate some yoga, helping you to be a bit more rounded!
Breanne also knows her stuff. This program is based on super solid nutritional principles and will get you some incredible results. Here you will focus on Intermittent Fasting, HIIT and weight training, in addition to getting rid of allergens that could be affecting your weight loss, energy and overall health.
Sarah has a wide range of programs and also does VIP - custom coaching. Her programs will have you focusing on macros and hitting the weights for massive results. Sarah is super encouraging and will whip you into shape while teaching you how to maintain a healthy lifestyle!
Emily is a registered dietician, so her programs are nutrition based. I HIGHLY recommend Emily for personalized coaching if you don't really understand how to count macros or turn them into a practical meal plan for yourself. She is all about balance and enjoying life and really knows her stuff! Emily is a genius at helping you reach macro goals with foods that don't suck!
Emily is one of the sweetest humans in the world! This little lady is young, but UBER knowledgeable and has some impressive results that speak for themselves! Her Simply Fit program will get your booty leaner and stronger in a truly sustainable way. Her contagious smile will make the journey NOT suck!!!
Here are some other ladies offering online group programs or one-on-one services that are majorly trustworthy and will help you get healthy, sustainable results:
There are a ton of people out there offering up all kinds of promises and programs. But, you don't have a ton of time, and you don't want to invest in something that won't get you real results that will last beyond your first two weeks in the program. Every program and trainer listed above is committed to helping you see real results the right way. These ladies aren't in to gimmicks and tricks, they are in to solid nutrition and effective workouts. They all have different approaches and ways to get you there, but they will all provide you with education and support as you get healthier, stronger and more fit!