04/15/20
Staying strong through uncertain times.
In these uncertain times, it is imperative that we stay positive and strong and look after our physical and mental health.
Stay in a daily routine with your exercise.
Get out of bed and walk every morning. Even if it is raining, put on a coat and go, you won’t melt in the rain.
Do some form of resistance training at least 3 days a week. If you don’t have equipment just use your body weight. Focus on what you can do, not on what you can’t. It takes 3 weeks to start to lose muscle tissue, you don’t want to do that. As women of a certain age, we have to fight to keep our muscle tissue and the fat-burning qualities that come with it.
Bodybuilding shows are canceled for the foreseeable future but I intend to keep training as if I were competing. I only have a bench, dumbbells, some bands, and a TRX. Yes, that may be more than some people have and it is certainly less than some people have, but this is a time to improvise, adapt, and innovate. Focus on what you can do, with what you have, not on what you can’t do because of what you don’t have.
We can come out of this stronger and leaner than we went in. I am not letting COVID 19 sabotage me.
Plan your food and journal your emotions.
Eating shit, overeating and emotional eating is not actually going to help you through this or make it any easier to bear. So let go of the bullshit thoughts that are sabotaging you.
You deserve to be strong, you deserve to be lean, you deserve to be healthy and happy in your own skin so that you can live your best life.
Eat-in a way that supports those outcomes.
Take your power back. You can control what goes into your mouth and what comes out of your mouth. Use that power to be kind to yourself and others.
Plan your food. It saves time and emotion. Failing to plan is planning to fail.
Don’t eat unless you are physically hungry. You cannot fill an emotional hole with food. You cannot eat away your pain, boredom, frustration, or stress. You may have taught yourself to think that you can. You may have formed a habit of trying to use food in that way. But it won’t work. You will just end up bored, frustrated, stressed, hurt, and fat!! Which is way worse than dealing with the initial emotion without food in the first place
We truly are the women of the new generation! We are facing unprecedented times but there is no need to let COVID 19 stop you from reaching your goals - you just may need to adapt them a little that is all.
I am all for goal setting. But goals are useless if you never action them!
To keep myself accountable I have yearly goals, broken down into 90-day goals, weekly goals, and daily goals.
I don’t meditate but every morning before I train I set my intentions for the day.
One of those is always to follow my food and exercise plan with integrity.
What does that mean for me?
Eating only when I am hungry and not feeding an emotional need
Not adding in the extra piece of cheese
Or a spoonful of peanut butter
Or grab a protein bar that I don't need
Aways completing all reps of each exercise
And working to failure in my last set
And not skipping cardio or shortening it!
Yes, I know that we are all guilty of these little indiscretions!
I also have a couple of daily goals around family and relationships.
And my business.
So I set my goals and intentions every morning, but unless I am held accountable it is so easy to let things slip.
“Accountability is the glue that bonds (ties) commitments to results” Is a quote by Bob Proctor and it is so true, without accountability the best goals in the world can come to nothing.
That is why one on one coaching and group coaching works so well.
As a nutritionist, I am more of an accountability coach than anything else.
Once I have set people up with a nutrition plan it is all about keeping them accountable with follow up appointments.
That is why the Facebook groups in my programs work so well because they keep people accountable to each other - as well as to me.
I am always looking for ways to keep myself accountable.
I often share my goals with you guys.
I have a workout partner and a running buddy. (I will let myself down but not them!)
I have a ‘mental health’ coach who I check in with monthly. She is great at
keeping me grounded and helps me work on my relationships with the people I love and myself.
And I have just invested in a business mentor, even though times are tough financially right now, they aren’t going to get any better if I am not held accountable to my goals right?.
I have all areas of my goals covered.
We are strong and powerful women of the new generation, we seek change in our bodies, we care about the next generation coming through and the planet.
But to be effective in all of these areas of change we must be accountable.
Accountability is the glue that bonds commitment to results.
So today I want you to think about how you are going to keep yourself accountable for reaching your true potential in 2020 despite COVID 19.