What Does Your Routine Look Like?
The construction trades industry continues to evolve in many ways. Technology, Health & Safety, Training & Qualifications along with overall planning and execution techniques have all seen a dramatic shift over the last 50 years.
Along with these categories being part of this evolution, is also the fundamental importance of health and wellness in the construction sector.
For many years (including today), the perspective of the construction trades involves heavy alcohol consumption and an overall unhealthy diet/exercise regimen. Eating off the “gut truck” or “coffee truck” for meals at work, followed by beers/drinks after work is still a common theme today.
Well here, together, we MUST, make this a thing of the past.
Now don’t get this wrong, there are many studies which suggest alcohol and off-balanced food is ok in moderation. Further to that, this article is not suggesting completely cutting out all alcohol or poor nutrition decisions. This is about establishing the necessary habits and routine that prove to be the most effective for a well-balanced, high performing enjoyable lifestyle in and out of work. These habits around exercise, nutrition and mental health will have a direct influence on your overall wellbeing
Planning the week ahead of time on Sundays, can be extremely helpful for establishing the routine that will allow you to stick your habits and discipline much easier. From grocery shopping/meal prepping, planning workouts and even social/family commitments, by setting the time aside to plan and structure these things will always start your work week off strong and help you stay organized.
Execution time!
Exercise:
Cardio:
Most of us should be aiming for some form of cardiovascular activity on a daily basis. This could include walking, jogging, running, biking. Other forms of gym cardio equipment also suffice of course.
Strength:
A routine that consists of 3-4 weight training sessions, core work outs, crossfit etc on a weekly base is ideal
Mental Health:
A routine that involves daily meditation is proven to be extremely effective for mental health. There are many guided meditation options through Spotify/Apple music etc that are excellent options. Another great option is an Audiobook during your commute to or from work, which always allows you to disconnect and learn something new at your own leisure.
Audiobook suggestion!
“Can’t Hurt Me” by David Goggins
Lastly, another effective option to stay focused on mental health is to journal regularly. Starting your day off before anything else in a calm setting , cup of coffee (if you drink coffee!) and a journal goes a long way. Outlining some things you are grateful for, words of affirmation and general goals for the day are always a great base.
Nutrition:
There are many different out there of course , and to put it simply – overall consistency is of the most importance in parallel with exercise. If there was an outline suggested for a day in the life for nutrition , without understanding specific allergies or other medical conditions , it would look something like this in terms of food suggestions:
Breakfast:
Protein: eggs, plain Greek yogurt, cottage cheese, protein shake, peanut butter, bacon (not every day), steak, chicken
Carbs: real steel cut oats, sourdough bread, Ezekiel bread, honey, fresh fruit, especially blue berries
Fats: avocados , bacon, butter
Breakfast Suggestion!
4 whole eggs, 2 slices of toasted sourdough (with butter),1 avocado sliced, 1 cup of plain Greek yogurt with half cup of blue berries and honey drizzle
Lunch
Protein: chicken , steak, beef, fish, protein shake
Carbs: brown/white rice, salad, white/sweet potatoes, vegetables
Fats: fish, seeds, beans, nuts
Lunch Suggestion!
1 bbq chicken breast, white rice (with a little soy sauce and salt and pepper), broccoli or a garden salad with balsamic dressing
Snack
Snack Suggestions!
– handful of whole raw almonds and a protein bar
-apple/banana
-cottage cheese
-veggies and humus
Dinner
Protein: chicken, steak, beef, fish, pork
Carbs: brown/white rice, white/sweet potatoes, vegetables, salads
Fats: fish, oils seeds, nuts
Dinner Suggestion!
-Steak, baked potato (with toppings), corn and a garden salad.
*Note: For specific body/nutrition goals it is imperative to do your research or seek consult from a nutritionist
In summary:
Now its understandable this may look intense or unachievable to some, or also may look elementary to others. The point here , is that it’s an example of a foundation or a framework tat leads to better decision making and habits. It needs to work at home, for your job , and for your social life as well. There will be commitments that take you from your routine time to time, however finding the way back to this consistency is what is essential. Its all about finding your routine with those habits that support it.
