ime is precious.
Time is limited.
Time is something we can NEVER get back.
Time is something that most of us DO NOT use wisely.
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What are you doing with YOUR time?
Are you using the time you have to work on YOU, your goals, your dreams?
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We all spend time building SOMETHING, whether it's:
- Relationships
- Income
- A Career
- A Lifestyle
- EXCUSES
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As a Nutritionist and Lifestyle Intervention Coach, I hear the MOTHERLOAD of excuses every. single. day.
One thing remains the same: The question I ask my clients.
"Are you building resources to erase your excuses?"
If the answer is "NO", then we shift gears into reflection for the client as to why they are continuing to make excuses for the things they are TELLING me they want to change, but are not ACTIVELY changing as displayed by their actions.
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Let's talk a little about the term "Resources"....
What is a resource in the terms of a lifestyle change?
Some examples are:
- Money
- Time Management
- Mindset Coaching
- Organization & Planning
- Food Choices
- Gym equipment or solutions for regular exercise
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There's a solution to every problem. Don't be so busy building your excuses for why you can't do something that you forget about building resources so YOU CAN do it.
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MONEY
Investing in your health and wellness is not as expensive as you think it is. In comparison, repairing the damage done to someone's health by consistent unhealthy habits such as consuming processed foods, not participating in regular exercise, poor sleep habits and sedentary living will cost you more in the long run. From the doctor visits, testing and medication to reverse the damage done to your health, you could end up paying THOUSANDS MORE each month in comparison to changing your eating and activity habits.
Can't afford fresh produce?
Try fresh to frozen fruits and vegetables! As long as there are no added sugars, sodium, oils or sauces in high amounts, you do not have to purchase fresh produce to reap the benefits.
Can't afford a gym membership?
The world is your fitness center! If you commit to walking or cycling 45 to 60 minutes 5 days per week your metabolic rate will stay active, burn calories, help your body fight fatigue and keep your body strong!
Start slow and build from there. You do not want to go too fast too quickly, this will leave the door wide open for injury.
You can use gallon jugs or bottles of water, sand or rocks for resistance training at home without purchasing dumbbells, kettlebells etc. Get creative!
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TIME MANAGEMENT
This is a big one. YOU HAVE MORE TIME THAN YOU THINK! You truly do make time for what's important to you.
- Do you spend 30 minutes every morning scrolling on social media catching up on the latest "news" ? WALK & STALK, or RIDE & READ. Move your body while you scroll to burn calories.
- Are you watching Netflix for hours a night after a long day at work while your treadmill or stationary bike is collecting dust in the corner? RIDE OR WALK while you watch!
- Does working from home have you chained to your desk? Take a walk while you're on a conference call that doesn't require you to be at the computer, or while checking emails!
- Think you have no time to plan, shop and prepare healthy meals? THINK AGAIN. It only takes a few hours to do all 3. Carve out time on your day off to plan your meals in a tracking app so that you make sure they stay balanced. Then go grocery shopping, come home and prepare your meals to put in the fridge or freezer. VOILA, grab and go!
Still too much effort? Sounds like you may need to work on your mindset. BUT if you're not ready for all that yet, there are meal delivery companies you can use to cook and deliver balanced meals for you.
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MINDSET COACHING
If you find yourself saying "I know what I need to do, I just need to do it."
Getting started is the hardest part. Find a coach who will educate and motivate you to make the right choices and keep you on track.
We all need a little help from time to time. All of us are over-stimulated living in this stressful and fast-paced world. It's nice to have someone in our corner to help us "organize our squirrels" when they run around crazy.
You don't have to use your coach forever. The goal of coaching is to teach your clients how to work through situations on their own by evaluating their behaviors, thought patterns and creating solutions that are realistic so that they can maintain what they've learned for the rest of their life.
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ORGANIZATION & PLANNING
This ties in well with Time Management, but being organized and planning things out will bring you less stress in the long run.
Create your own "Easy Button" to push by being prepared and organized.
What meals do you want to eat this week? Plan them out in My Fitness Pal.
What day do you need to go grocery shopping? Put it in your calendar.
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FOOD CHOICES
You are always in control of what goes into your mouth. Even when placed in a not so ideal situation whether it's traveling, working late, etc. you can always make "healthier" decisions no matter where you are.
Keep your meals and snacks light, balanced and lean with protein, vegetables and healthy fats.
How many calories are right for you? This depends on your activity and goals. Seeking professional help from a nutritionist, nutrition coach or dietitian can greatly benefit you and eliminate the frustration that using fitness apps and online calculators yourself.
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SOLUTIONS FOR EXERCISE
I touched on this a little bit under Time Management, but where there's a will there's a WAY.
Stay active. Shoot for 10,000 steps per day to start. When you start feeling good and need more of a challenge, consider adding strength training in your home or joining a group fitness class. There are also great resources on YouTube and ONDEMAND for in-home fitness routines.
Seeking a Personal Trainer is always a great idea, especially when you are struggling with motivation or new to the gym. They are trained professionals to help you maintain proper form during exercise, push you when you need it and keep you on track.
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So, what resources are YOU building to create a healthy and happy lifestyle?
Are you struggling with any of the above?
IF so, what are you DOING about it?
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If you are walking around spreading your excuses and whining about how badly you want to change, you better start investing some energy into building and using the resources you need to fix it.
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Your success is up to you!
Be Well,
Coach Heather
Are you looking for Mindset Coaching? Check out my packages here.
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