Stop the Pause Button Mentality

Stop Pressing Pause on Your Health and Fitness Goals!

It is so easy to say, I will get started when…..

…work slows down

… the kids are back in school

… we get back from vacation next month

That pause button sometimes seems like the only solution when life starts to feel a bit overwhelming.

Unfortunately this often leads up into a vicious cycle of getting super motivated to start and giving it our all, and then life throws some things our way which makes it difficult to get the perfect amount of sleep, getting all are workouts in or being on point with our nutrition.  

This “All or Nothing” approach inevitably doesn't get us anyways.

Instead of “All or Nothing” try “Always Something”

With this mindset shift you are never going to have to worry about feeling like you have “failed” yourself around your health and fitness goals again!

Health and Fitness will always be on a continuum this is where the “Life Dial” comes into play. Instead of “All or Nothing: think of your health habits as having volume knobs. Turn them up or down depending on what you are able to do for THAT DAY. Every day throws something new at you some days you will have more time to really invest into your healthy habits and other days you will be coasting will have to turn the volume of effort down a bit but there is always SOMETHING that can be done. 

Even the smallest of efforts add up over time! 

Movement

1. Park father away from location to walk more

2. Take the traits instead of elevator

3. 5-10 minute workout next to bed in morning

4. Go for a 20-30 minute walk 2-3x/  week

5. Reasonably challenging 30-min workout 3x/ week

6. 4x/ week gym routine, w/ daily 10-20 minute walk

Nutrition

1. Replace 1 meal w/ less processed one

2. Add a side of vegetable to your lunch

3. Try 1 new healthy recipe/ week

4. Drink a glass of water at each meal

5. Eat Protein w/ each meal

6. Prep food for week in advance 

Sleep

1. 5 in of wind down time before bed

2. Have less alcohol, caffeine and heavy meals in the evening

3. Have a regular bedtime

4. leave phone outside of bedroom

5. Shut down screens 1 hour before bed

6. Do purposeful relaxation exercises before bed; keep bedroom tidy and cool

Stress

1. 1 minute of deep breathing (most days)

2. Regular 5-minute breaks from work for fresh air/sunlight 

3.  Establish a realistic meditation practice 

4. Meet with counselor or therapist 

5. Unplug from all form of social media once a week

Environment:

1. Remove one “triggering” food from the kitchen

2. Keep dumbbells and resistance bands at home

3. Serve meals on smaller plates/ dishes

4. Keep healthy snacks in car or office desk drawer

5. Kitchen clean out and restock once a month

6. Meal Prep each week

Putting it all together

Step 1:

Consider areas of life where you’d like to change or improve

Step 2:

Ask, “What’s the absolute MOST I could do?” That's your top volume

Step 3:

Ask, “What’s the absolute LEAST? That’s your lowest volume

Step 4:

Fill in everything in between and refer to your dial when life gets busy (or slows down!)