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3 Simple Ways To Stop Sabotaging Your Health Goals

3 Simple Ways To Stop Sabotaging Your Health Goals

Last week, we talked about the 5 foolproof and practical tips to achieving your health goals. Sticking to a lifestyle of health and wellness can be an ambitious feat. We juggle a lot at once! We… 

Follow challenging fitness plans…  

Make nutritious meal choices… 

Maintain a healthy mindset… 

Monitor our toxic load… 

And do it all while taking care of our families and work responsibilities.  

With time, practice, coaching, and the right resources, we can all learn how to juggle these things…  

But sometimes, a wrench is occasionally thrown into the mix – something we couldn’t have planned for or expected.  

Right now, many of us are experiencing major changes in our normal routines as a result of the novel coronavirus (COVID-19) pandemic. Our gyms and yoga studios are closed, in-person social activities and faith services have come to a halt, our children are home during the day, and our work is being conducted remotely or not at all. So much unexpected change all at once can lead to a great deal of stress and impact our health goals.  

Juggling just became a whole lot more difficult. 

If you’ve dropped the ball on some of your health and wellness practices, don’t let it stay on the floor! In this blog, I’m going to tell you about 3 simple ways to stop sabotaging your health goals – no matter what life throws at you (even a pandemic).  

3 Simple Ways To Stop Sabotaging Your Health Goals 

In times of stress, it’s very easy to overlook the things that are sabotaging your health goals. Here are 3 simple ways to avoid setting yourself back.  

1. Stop Ignoring Yourself  

The most important thing that so many people forget during their health and wellness journeys is themselves. Yes, that’s right! People leave themselves out of the equation. When was the last time you turned off auto-pilot to evaluate your mindset or tune into your body’s signals?  

As you might already know if you’ve read my blog about stress, it can weaken your body’s immune system and disrupt your normal sleeping behavior. If you ignore your body’s stress signals, you are creating major limitations for yourself; you may find that you don’t have enough energy to complete your normal workouts or that you can’t get enough rest for recovery.  

Instead of ignoring your feelings and hoping they will go away on their own, acknowledge them, adapt. This will allow you to begin counteracting their negative effects through nutrition or mindfulness practices.    

Rather listen to an 8 minute video with the same information?

Use The Mind-Body Connection 

Sometimes, the best way to stop ignoring yourself is to start talking to yourself. Okay – maybe not out loud if you’re in a public place. But this pandemic has created an incredible opportunity for you to retreat and rest.. Everything that we think, feel, and believe can affect our body’s biological health. This is called the mind-body connection. In this way, speaking negatively to ourselves can have a negative biological impact. 

Instead, take full advantage of the way that your brain and body share a common chemical language by encouraging yourself to take an optimistic outlook mentally. This will foster energy from inside to reclaim your physical health. I’ve worked with many clients over the years to improve their mindsets and help them reach their visions of health and wellness using this approach. 

Make Time For Wellness 

When you’re focused on everything you can’t control, it is easy to forget the one thing that you can control: yourself.  

For many around the world, we now have Stay-At-Home orders (or at least recommendations for social distancing). You can spend that extra time that you would otherwise by commuting or working and watch that TV series you’ve been meaning to watch. But after a few days of missing your regular exercise, your body will begin to express its needs to you. You may start to feel sluggish or tense. Don’t ignore it.  

Here are a couple tips to make time for wellness (especially during this season): 

Take Supplements Every Single Day 

Take supplements everyday. Make it part of your routine, just like your morning cup of coffee. If you need help figuring out what your body needs, I can help direct you.  

Eat Whole Foods. Use the time you would be commuting to cook your meals at home. You’ve been gifted this large amount of time to focus on you. 

Implement More Movement 

Implement more movement into your daily schedule. If you typically walk or bike to work and now you have been told not to commute in, this is something you don’t have control over. If you normally go to the gym before or after work and it’s now closed, the same is true. Try walking up and down your stairs if the weather is bad. See how many times you can climb them! Have your kids or spouse join you as you “climb the mountain”. Access tons of at-home workouts (many of which have been made free due to COVID-19). Take your conference calls on a walk (Zoom is available on mobile).  

Spend Time In Nature 

Get outside and spend time in nature. Lately, I’ve been focused on getting outside and in some sunlight. It’s amazing the healing properties that nature has. In fact, it boosts your immune system for up to 30 days. Take a walk or bike ride outside during the time you would normally be commuting to work. Your body will thank you.  

Focus On Your Mindset 

Meditate, breathe, and pray. Calm the nervous system by introducing rhythmic breathing and focusing on what the Lord is teaching you in this season.  

“Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” – Phillippians 4:6-7 

No matter what life throws at you, you can always make time to take care of yourself. Energy is always present – don’t sabotage your wellness by letting it go to waste!  

2. Avoid Comparing Yourself To Others 

In times of uncertainty, many people turn to health and wellness experts on social media to see what they are doing to stay on track. They start comparing their own  workouts, meal plans, sleep schedule, or supplements to those of others; however, this could sabotage your path to wellness. 

How? Well comparison isn’t just the thief of joy; it can also be a major roadblock to reaching your wellness goals because what works for others, isn’t going to work the same way for you. One approach can bring phenomenal results for one person, while the same exact approach may not work at all on the next person. This is true particularly in regard to nutrition.  

Not convinced? Let’s talk about exactly why comparing yourself to others is not a beneficial use of your time and energy… 

Understand We Are All Built Differently 

When it comes to everything from our muscle fibers and nutritional needs to our stressors and preferences, we are all different. This is why abiding by a one-size-fits-all plan will eventually lead you to a dead end.  

Believe me! I’ve tried them all.  

The truth is, we don’t all have the same genetics, body composition, environment, or disease processes. Because of this, building a health plan is a lot like cooking from a recipe. To make the best meal, you don’t always follow the recipe exactly to a “T”. Instead, the ingredients need to be adjusted to satisfy whoever you’re serving.  

You wouldn’t give your lactose-intolerant friend your smoothie recipe that includes yogurt. No matter how delicious it is to you, it would cause them major discomfort. Instead, you substitute yogurt for something their body can easily digest, like almond milk. 

The same is true when it comes to following a wellness plan. You don’t need an expert’s meal plan filled with a variety of boxed foods; their workout plan also may not be right for your body. These things will not serve you to the fullest capacity. In fact, it might even do more harm than good. 

Instead, stop sabotaging your health goals by focusing on your own personalized approach to wellness. 

3. Don’t Push Off Your Priorities 

Now, breaking free of the comparison trap to focus on yourself doesn’t mean that you have to walk down your path to wellness all on your own! In fact, you should do your best to surround yourself with others that will hold you accountable.  

Why is accountability so important? It is one of the most essential ways to help us avoid pushing off our health priorities.  

When we set SMART goals for ourselves (check out #1 on last month’s blog post for how to set SMART goals!) and then life throws something unexpected our way, it is only natural for us to want to postpone our initial timeline for reaching that goal. Sometimes, this can’t be helped. But other times, we just need a friendly reminder to prioritize what is most important: our wellness. 

“Be stubborn about your goals, and flexible about your methods” 

Sticking to your priorities doesn’t mean that you have to carry out the plan exactly as you initially intended. But it does mean getting them done – one way or another. Releasing yourself from an all-or-nothing mentality will ensure you’re not stagnant in your progress towards wellness.     

Creating Accountability 

It is harder to let ourselves down when we know others are rooting for us too.  

If you are having trouble finding others to foster accountability with in-person because of social-distancing or other circumstances, there are several other approaches you can take. For example, you can start a virtual accountability group with family or friends online with daily, weekly, or monthly check-ins. 

Another great way to stay accountable is through having a health and wellness expert like myself coach you through your journey. I found this to be incredibly useful in my own journey, and that is why I am so excited to be a source of accountability for others like you. It makes all the difference. 

I don’t say this to scare you, but COVID-19 won’t be the last illness that sweeps the world. Are you ready to step up and take care of your body, so you don’t have to worry about the next pandemic coming around (at least as much)? Fill out a discovery call form here if you’re ready to talk more with me about holding yourself accountable to your health goals and protecting your future. 

P.S. Over the last couple days, I’ve been posting a lot of COVID-19 related things on my social media accounts to reduce stress and improve your immune system. Are you following me? 

5 Foolproof And Practical Tips to Achieving Your Health Goals

5 Foolproof And Practical Tips to Achieving Your Health Goals

What comes to mind when you think about your picture-perfect image of health?

Do you picture a specific person?

Maybe an authority in the health and wellness community comes to mind. When we start our fitness journeys, many of us look to others who already have what we want for direction. We think… “If I can just do exactly what she does, then I’ll look and feel like she does too.”

Like a recipe, we start cooking up that picture-perfect image of health. We add each ingredient and follow each step exactly as the “recipe” calls for.

But, after a few months of hard work, we find that our results are lacking. Our image of health still doesn’t compare to that of our idols. We wonder…

  • Did I add too much of one ingredient by accident?
  • Did I make a mistake?
  • What am I forgetting?

Before we get into my 5 practical tips to achieving your health goals, we need to look at what the original diet looked like and why returning to the original diet can help you to reach those goals…

The Original Diet Was A Flexible One

Our ancestors likely got their food through hunting or foraging. They didn’t have grocery stores with a variety of food options year-round. With changing seasons, the types of food available to them changed. Our natural eating patterns are meant to change depending on our environment and our body’s needs.

Processed foods and foods sprayed with poisons and pesticides weren’t on the menu for our earliest relatives either. The original diet consisted of eating patterns that revolved around things found in nature.

Fad Diets

Today, all the latest fad diets promise tremendous results for anyone who can stick to a strict set of rules-all the time, no matter what season it is, or what our body truly needs at any given moment. This can easily set anyone up for failure.

We were created to eat intelligently. It is the imbalance in our bodies when these diets do not give us what we actually need that has brought about cravings and the desire to eat foods that were not originally even meant to be eaten. While some people may adjust to digesting the altered foods of our modern society, others might benefit from eliminating foods that cannot be naturally processed or cause inflammation.

Fad diets do not consider the individual. How can we expect keto, paleo, or low carb to be the answer for everyone if we are all built differently?

Keeping An Open Mind Towards “Fad Diets”

Instead of treating fad diets like a religion, I approach them with an open mind. I try to understand what goes on in someone’s body when they alter their nutrition in a certain way, and make adjustments that are in-line with their natural needs.

Instead of subscribing to a particular diet, opt for the customization and flexibility you need to maximize your results and keep doing so overtime.

5 Practical Tips to Achieving Your Health Goals

Now that you understand why focusing on your unique biology is important for getting the most out of your health and wellness plans, let’s talk about these 5 practical tips to achieving your health goals.

“Success is the maximum utilization of the ability you have”

-Zig Ziglar

1. Get Crystal Clear on Your Goals by Making Them SMART

If you are not sure exactly what you want then you will never get it. What do I mean by getting clear with your goals?

They must be SMART – Specific, Measurable, Attainable, Realistic, and Time-bound.

More importantly, they must be SMART for you. Your goals may change overtime, but for now, start SMART where you are.

This time, when you think of your picture-perfect image of health, imagine the best possible version of yourself. How does this version of you feel? What do you look like? How far into the future will it be before you get there?

Remember to be realistic and specific to you.

2. Understand and State Your “Why”

If you were going shopping for a new outfit for an important business meeting, would you just buy the first thing you saw in the window displayed on the manikin? Even if the outfit looks great in the display, it might not look the same way once you try it on.

You need to have a goal in mind for what that new outfit is going to achieve. If the outfit on display is too flashy or too dull for the goal, it might hurt your chances for reaching that goal. So, you wouldn’t just go ahead and buy it anyway.

Think about your wellness plans the same way. Don’t just purchase a meal plan for the sake of purchasing a meal plan. Figure out what your BIG motivator is. Are you wanting to get healthy or to lose weight? Why is it important for you to get healthy or lose weight? Why is that meal plan so important for reaching those goals?

Once you figure out your “why,” you’ll be more prepared to customize a flexible plan that fits you and your specific needs. Without your “why”, you risk wasting your time on a plan that is miss-matched with your intentions.

3. Set Yourself Up To Take Action

Next, you need to set yourself up to take action. Are you a doer or a sayer? I have phone calls with sayers almost every single day. I want to talk to the doers.

Rather watch a 13 minute video with the same information?

The doers are the ones who are ready to take action toward weight loss, nutrition, fitness, and shifting their mindset so they can live their best life. If you dabble, you will only get mediocre results.

Stop and ask yourself, “are my words embodying my own truth, or someone else’s?”

Already set your SMART goals and identified your “why”, but you are stuck in taking action? Then it’s time to consider if you are using your unique strengths to their fullest capacity.

You can be a doer in many ways. You don’t have to do a workout at the same time as someone else. If you have more energy in the mornings, get your fitness in before work. If you have more energy after dinner, get in a bike ride with the family in the evenings.

Leverage your unique strengths and preferences to take action.

4. Take Clear Assessments of Your Results

Think back to item number one when I said you need SMART goals. My question for you here is… How are you measuring your progress? Are you measuring weight loss in inches or body fat percentage? Are you doing blood tests or other lab testing to see if you got rid of some of the pathogens that could be causing you pain, gas, bloating, or diarrhea?

When we set goals, we must clearly assess the results to know if we are on the path to success.

The way you measure your improvements may be very different from how someone else measures theirs. That is totally okay. But the most inaccurate form of measurement comes when we compare our progress to that of others. This will not give you a clear assessment of yourself. Your journey is your own.

5. Be Ready to Change Your Routine

If you are giving it everything you’ve got and you are still not getting the results you want, then it’s time to change up the routine until you find what works. Everyone’s body is unique, and we are designed to adapt and change with the seasons. You must find what works for you and continue to listen to your body as your environment and needs shift over time.

Changing routine isn’t always easy.

But it becomes easier once we realize that many of the routines we follow do not actually serve us. Once we break free of routines that don’t serve us, we can open up to a healthy life that serves our greatest wellness potential.

Making a Serious Commitment to Yourself

Shift happens when you make a serious commitment to yourself. We shift when the pain of remaining the same becomes greater than the discomfort change initially brings.

So let me ask you… What is one thing in your life you can use right now as leverage to facilitate change?

Are you having pain in your legs and knees because of your weight? Are you feeling a lack of strength because of poor nutrition? Is your doctor warning you about diabetes or other disease processes that may arise if you don’t start eating right and exercising more?

Change starts with a decision. The outcome you receive follows the choice you make.

A one-size-fits-all fitness plan acts as a temporary Band-Aid for the things your body and soul actually need. There is irreplaceable value in working with someone like myself who understands the science behind creating a unique plan for a person, including nutrition, exercise, stress reduction techniques, supplements, toxin removal, and the ability to shift mindset.

That’s exactly why I do what I do!

I help people change their lives every day through this process.

You don’t have to idolize the lives of those you see online. You don’t even have to ask for their workouts and meal plans. Just get clear on what you want, find the leverage to change, take action, and tweak things along the way.

Start with the five steps I outlined and let me know how you do. If you’re ready to have a mentor who prioritizes you and your personal journey to wellness, fill out a discovery call form here. I’ve had years of experience identifying personalized approaches to wellness for others, and I’ll be so happy to do the same with you.