If you’re on a current health journey of trying to lose weight, build more muscle, get stronger, be more positive, and eat more healthier foods, you know the process can sometimes be overwhelming. If you’re like most people, you want these things to happen quickly so you see results fast. Sound familiar?
The all-or-nothing approach is a self-defeating mindset that will set you up for failure. It’s a belief to make you think that if you’re not perfect, you should stop trying. If you don’t follow your strict diet or find time to exercise every day, and be mindful, you’ll start to having feelings that you’re not good enough. Having these unattainable standards with this type of approach is the problem, not you.
But wait, time is your friend, not your enemy, when it comes to improving your physical and emotional health. Learn to slow down, embrace the journey for what it is and trust the process knowing that in time, you will reap the benefits. Imposing extreme limitations on yourself can lead to burnout, frustration, and a possible injury. The good news is, using some simple strategies can help you get back on track, maintain positive energy, and help you achieve your health goals.
Change One Thing at a Time
Often, we want to reach for the stars. We have this tendency to do everything all at once to change the way we look and feel but it often backfires on us. Why? In order to create a sustainable habit, you should change one thing at a time. By doing so, your success rate in achieving that goal or single habit is likely more to happen.
I see so many people set high goals in numerous amounts all at once. This method of thinking usually lasts for one or two weeks and then it becomes too challenging to maintain it. Start small with one goal such as going to the gym twice a week for 30 minutes and when you get comfortable with that, increase it to three times a week and build from there. The same thing goes for your dietary habits. Choose one food to eliminate and once your taste buds adjust, move on to the next food. Drastic changes lead to disappointment but small changes lead to success.
Less is More Approach
Mindset is a big part of changing our health. The mind and body are very connected and our thoughts control our body. The tendency to be hard on ourselves if we missed a workout can lead to mental burnout. Something is always better than nothing when it comes to movement and moving our bodies. If you plan on squeezing in a workout on your lunch but your meeting ran late and now you only have 15 minutes to workout, it’s better than doing nothing at all. You can incorporate some high-intensity intervals or skip the cardio workout altogether and replace it with a weight workout instead.
You can also break up your routine by doing cardio in the morning and weight training in the afternoon or evening. You don’t have to accomplish it all at once. Taking several body breaks a day to incorporate movement is just as good. We have this mindset that unless you go to the gym every day, you’re not working your body. Try taking the stairs to your office, park further away in the parking lot, or go for that extra long walk. There are always ways to keep your body working organically.
Allow for Setbacks
Perfection is over-rated. Let’s face it, life happens. We get over-loaded with work, we get busy taking care of our families, and sometimes our priorities change. When these things happen, we lose track of our health goals. The important thing to remember is that you get back on track again and shift your focus to your body and mind.
Often, people get sick or injured without it being directly associated to their workout or eating habits. You lose some of your cardiovascular capacity, your weight goes up, you lose some muscle strength and you get down. This is ok. The important thing is to accept that this is just a setback and you will get back to where you were before you got injured or sick. It will just take some time. Don’t make up for lost time, instead slow down and embrace it for what it is. Trust the process and know that in due time you will reap the benefits of your hard work and commitment. .
Eat Well – Move Well – Live Well
Your Compassionate Coach,