Good afternoon. What is up? Hope you’ve been able to get a good workout in today by the time you are reading this. This humidity is great! No, really, it is. This morning, I got some lunges and some reverse hypers in before coaching the 8:30 class. And I was sweating so hard just from that. The humidity also makes my hair do crazy things, so I was like, “Cool, I washed my hair last night, and it was straight when I got here, and now you can’t even tell.” Also, my friend, Jenna does my hair…which is like….3 times a year, or something like that. She also comes to the gym almost every day now, and I’m sure she’s never impressed with how my hair is looking. It’s easy to get frustrated with this humidity, BUT…Let’s all say this TOGETHER…IT FEELS GOOD TO SWEAT. Annndddd….Repeat. A-men.

Because sweating = doing something. Even if you’re just taking a walk on your lunch break. 

Ok, moving on to nutrition. We’ve talked about nutrition being the base(or foundation) in our working out and/or training. We’ve talked about water. We’ve talked a little about what to eat and how much to eat. 

Today is more about mindset and practicality. Let’s talk about taking one step at a time to reach our goals around nutrition. 

But before we get started, here in my disclaimer:

I want to be clear. I am not a nutritionist. And more than that, I haven’t put in the grueling hours or practice to become a “dietitian” either. BUT I want to help people (and in the process, help myself) with nutrition! I am always learning. I’m at the gym coaching, training others, working out, or maybe even hanging out every morning and every evening. It’s fun. But I also have a couple of hours in the middle of the day, most days to read and try and learn a thing or two. This of course comes after I make sure I’ve had food, and the kitchen is clean, and laundry is folded and done. It’s a tough life, but I guess someone has to do it! 

What is one step you can take this week to get yourself a little closer to living a healthy life? I actually wrote about this I dunno, like 6 weeks ago on a Monday. Here is it. I was talking about establishing healthy habits, but not necessarily nutrition related. THIS needs to be nutrition related. 

Have you ever tried to go “cold turkey,” when it comes to what you’re eating and drinking? …Like a total 180). Or have you just tried to make a lot of changes to your health ALL AT ONCE? How did it go for you? I’m not saying you can’t see positive, long term results from that. But let’s be real…

Any change we make to our health should be a lifestyle change. We should be in it for the long haul. Why would you ever want to just temporarily change up something? The goal in making these changes is to feel better in how we feel and look, as well as to see better results in our health markers. Once you see these changes, why would you EVER want to go back to the way things were? Tell me that. 

In order to see lasting change, we’ll be more likely to succeed long term by implementing new, healthy habits, one at a time. 

Here is why:

  • To avoid burnout. Eliminating everything we’ve been consuming from our diet all at once can be overwhelming. We get discouraged when we come up short. If this happens too many times, we feel like a failure, and we may even ultimately give up. Sad. All that for nothing.

  • To build confidence. Once we see ourselves accomplish something, or form a new healthy habit, we build confidence and start to believe we can do more. 

  • To establish some discipline in our lives.

  • To really see the effects of what we’re doing (think focus) and witness our bodies adapt (in a positive way, of course) to the changes we’ve thrown at them. 

How to make it happen:

  • Think about one thing you can change to better your health this week. Remember, it has to be nutrition related. Maybe you need to eliminate something. Maybe you need to add something. Maybe you need to replace “A” with “B.” Maybe you need to form a new habit. Tracking your food is a great example. If tracking for the entire day is overwhelming, maybe just start with breakfast. Make it your goal to track what you are eating for breakfast this week. Weigh and measure your food (so you can see how much). Once you’ve mastered breakfast, move to lunch. Once you’ve mastered lunch, move on to dinner. 

  • Have a plan. Once you know what you’re going to do, what adjustments do you need to make to your schedule or your lifestyle to make it happen? For some changes, no alteration is required. For some, you’ll need to allow yourself more time, money, or patience to make it happen. 

  • Don’t beat yourself up if you mess up or come up short. You’re in this for life, yo.

What is one thing you can change today? You’re already thinking about something. Make it happen. Master it. And then add something else. 

Maybe you need to stop eating dessert after dinner. Maybe you need to give up excess sugar. Maybe you need to add more water to your diet to replace the juice and soda you love to drink. Maybe you can take out that nasty creamer you put in your coffee every morning. Maybe you can drink more water. Maybe you can prep your lunch daily so you quit spending money and calories on the pizza next door to your workplace. Maybe you ask someone for accountability when it comes to what you’re eating. Maybe you don’t drive/look at instagram/talk on the phone while you eat so you can actually pay attention to what you’re doing and how much you are eating, and *enjoy* your food.

Hope that helps! Let me know if you have questions, or want to keep this convo going!