Are You Feeling Challenged (Especially now During Covid-19)?

Sometimes we just feel stuck.  Stuck in our discomfort zone feeling sluggish, putting on extra pounds or feeling unmotivated to exercise.  The coronavirus pandemic may have contributed to locking you in this zone – or maybe sticking to a healthier lifestyle has never been your strong point. Whatever the reasons, we’re going to break out and put a new twist on things 

Start now and start small:

Be in the moment and don’t worry about next week or next month, that will only discourage you.  Results are never overnight, despite what others may say or even what you think you see.  It took a long time for people to successfully lose weight, transform their bodies, develop stronger muscles, etc.    – you’re just seeing the end result of many weeks and months and even years of consistent behavior that worked in their favor.

Starting now, when you see an opportunity, take it and do one small step more. Grab a carrot instead of the cake, drink a glass of water before you eat, add one more push up or squat to your set.

Think long term which will include many detours along the way:

Growth never happens in a linear fashion.  There are always ups and downs and side to sides.  To put it bluntly – you did not gain x amount of weight in one month, there is no way to lose it in 30 days.    That’s just not how things work.  It’s unhealthy and unrealistic.  You will have scores of gratifying workouts and successful meals but there will also be days you are hungrier than others and times you will be too tired to lift heavy weights or sprint uphill.  The point is not to outperform each and every moment, but to stay in the game.  Having a clearly defined long term goal can help you get back on track, in the right direction without much delay. 

Get Familiar with the Rules:

It’s all experimental – there is no ONE secret diet plan or workout routine for success.  Getting to know your body and what you need is a process and you are a scientist uncovering the formula to unlock your greatness.  Embrace it.  Yes, there are science backed  researched rules and I highly recommend you follow them, but beyond that it’s your body, emotional health, and lifestyle circumstances that create lasting and healthy changes.  Take the time to discover them.

For example, Rule #1 for losing weight: eat less than you burn.  If you want to lose weight this is the golden rule.  ( I’m only focusing on that right now because if you also want to gain muscle and have a toned body capable of lifting small children in the air while juggling a load of laundry, there are a few more rules – but we can get to that another time).  Knowing this rule, you can apply whatever diet plan works best for you in your experiment of weight loss.

Keeping to a consistent calorie deficit will result in losing weight. Therefore knowing how many calories your body needs at rest, how many calories you burn during your daily activities and the calories burned with exercise is how you determine the amount of calories you need to eat per day and week to either sustain your weight, gain or lose weight.  Seems complicated?  It’s really not – but I bet knowing this concept well will save you from spending hundreds if not thousands of dollars and getting caught in some unhealthy eating patterns.  (Get in touch and I can help you figure this out!)  

Here are the big takeaways:

  1. Stay in the moment and look for opportunities to take small steps towards your goal.
  2. Your body and your health are your own.  Put away your yardstick and stop comparing yourself with others.  It’s usually not an accurate picture anyway.
  3. Use scientific research to back your plan – otherwise, you are liable to get lost on a ride of fad diets and false claims.

I’ll be happy to help you navigate your fitness and nutrition journey towards a more healthful future. 

Sign up for a free discovery call and we’ll schedule a time to chat.

Need to make a change?

We all do, you’re not alone.

Something small, something big, no matter what it is, sometimes we feel like we can’t move an inch.  

So why do we do what we do?  Especially when we don’t want to do those things we do.

Much of the time, our behavior is driven by habits. In fact about 45% of what we do every day feels like a decision, but it’s actually a habit.

Habits make it possible for us to do things without spending an enormous amount of  mental effort. This is not a bad thing – habits make our lives more manageable and efficient. 

However, we also have behaviors we wish we could stop or habits we wish we could start that can contribute to our well being. 

So when we want to make changes in our behaviors,  often we can direct our efforts to changing our habits by creating new ‘good’ habits and eliminating the old ‘bad’ habits.  

There are numerous methods and layers of habit change and  I’ve incorporated many of the ideas from amazing books on behavior and habit change.  Many thanks to authors James Clear of Atomic Habits, Charles Duhigg The Power of Habit and BJ Fogg Tiny Habits for making my habit changing journey such an enjoyable ride!

Although there are a handful of ideas I’d like to share – I’ll start with a simple formula that I keep in mind when I’m looking to make a change:

Be Realistic

Keep it Visible

Reinforce Pleasure

So where do we begin?

First, identify what you would like to change. 

For example, I know that drinking water is really good for me.  Yet by the end of each day, I feel dehydrated and discouraged because although I know staying hydrated has so many health benefits, I don’t drink nearly enough and I feel like a failure because all I needed to do was simply drink more water!

Instead of flexing my motivational muscles or exerting an over extended willpower,  I can set myself up for technical success and incorporate this habit in my daily routine.

Step # 1 – Be Realistic

Start small and make steps easy to accomplish.  If I usually drink a cup of water a day, I’ll gradually increase this amount each day until I’ve reached my goal.  Manageable and realistic goals are doable, over extending your goals can be discouraging.  

Step # 2 – Keep it Visible

Placing a water pitcher prominently on my kitchen counter keeps me focused and accountable.  Just like positioning healthier food items to the front of the refrigerator where they provide a visual cue and therefore more inviting.

Step # 3 Reinforce Pleasure

Anytime I feel good about my choices, I can congratulate myself – Yay!  I did great – I drank the entire pitcher of water today! Further, the following morning I wake up refreshed, my skin feels smooth, my eyes are not puffy and I’m so grateful I don’t see any new wrinkles on my face.  Seeing results is real pleasure!!  

What about getting rid of those bad habits?  Here’s how it works:

For example, I want to stop eating chips and salsa…a food that adds empty calories to my day.

Step #1 – Unrealistic or Impractical

I have to make a special trip to a store several blocks away to get the brand of chips and salsa I like.  It’s not practical for me to get to that store.

Step #2 – Invisible

If it’s not in my house – it’s certainly not visible!  However, even if I do have a supply in the kitchen, I can ask someone to hide it from me or put the chips and salsa high up on a back shelf somewhere so it’s not food I would grab right away.

Step #3 – Reinforce Pleasure

Everytime I pass up on my favorite snack food  – I take pleasure in my accomplishments and say ‘Great job! you ate so well today!”

Try these tips  – and if you want more ideas or to work with me on how to create better habits or change your behavior, get in touch for your complimentary session with me and we’ll tackle it together!