Sustainable Results

My Thoughts on Being a Healthy (Enough) Human

My Thoughts on Being a Healthy Human:

To be clear: I have no interest in 6 pack abs. I have no interest in winning athletic events. I have no interest in being obsessive about my weight or doing any of the things that would facilitate iron-clad control over the scale (tracking macros, counting calories, adhering to a rigid workout schedule, etc.).

What I AM interested in is being HEALTHY AND FIT ENOUGH to live my purpose and enjoy my life.

  • I’m interested in reducing my disease risk.

  • I’m interested in remaining mobile and active for as long as possible.

  • I’m interested in feeling the kind of confidence that comes from knowing I can lift and move things without injuring myself.

  • I’m interested in cultivating habits that support my mental health, mood stability, and sense of calm. I have a long history of depression and generalized anxiety so much of my focus is centered around supporting this aspect of my health.

  • I’m interested in partnering WITH my body in a way that shows care and compassion, not judgment or loathing.

The wonderful news is that creating a fit ENOUGH, healthy ENOUGH body doesn't require me to be rigid or dogmatic nor to feel hungry or deprived!

It DOES necessitate a flexible framework, one that allows me to nourish myself in a way that makes me feel good, to remember to move my body regularly, to get sufficient rest, and to pay attention to my overall care and well-being.

What we do MOST OF THE TIME is what determines our outcomes so creating a framework of some kind (system, habits, however you wish to think about it) that supports consistency, not perfection, is key.

To be clear, this takes self-experimentation.  My work with clients is focused on helping them create their OWN unique framework, one which takes into account their preferences, lifestyle, health concerns, and goals. In order for our framework to be sustainable, it simply must be tailored to our own personality!

My basic framework includes:

Twice weekly simple food prep (proteins, veggies, making sure I have plenty of fruit, greens, and yummy condiments). If you’d like some ideas for where to start with simple food meal prep, check out this post.

Daily 30-60 minute walk (indoor or out, depending on the weather)

3-4x week strength training:  I don’t have a rigid plan but I do make sure to work my upper body, lower body, and core each week. The lower back and knee problems that plagued me for years are miraculously rare thanks to targeted (and smart) strength training!

Sleep:  I know that sleep is at the base of the health pyramid. It impacts our heart health, mood, mental health, hunger, cravings, productivity, and even our ability to regulate blood sugar! Most of the time, I’m in bed by 10:30pm in order to ensure 8-9 hours of sleep.

In addition to these basics, I’m also intentional and strategic about maintaining social connection (safely in the time of Covid!), making time for creativity, and nurturing my core relationships with my husband and close family members. These are all key factors in being a healthy human and I don’t do well if I get sloppy with these things.

 

Building your own framework:

Start small: If this approach resonates for you, I encourage you to start with ONE area, whether it’s sleep, movement, or food. Start simply, perhaps even by upgrading one meal for a week to see what you notice.  Trying to work on multiple areas at once is a good way to get overwhelmed and that’s not helpful!

Consider keeping a journal or perhaps just jotting some notes down on a blank calendar printout. Track the days you attended to this new habit and how it made you feel.  Be willing to iterate if it feels too hard or restrictive.

 Commit to not giving up.  We owe it to ourselves to create a way of living that makes us feel good, inside and out. The noise and drama that come from ricocheting back and forth between “all in” rigid programs and “off the grid” habits breaks trust and makes us feel uncared for. Learning how to care for ourselves in a way feels peaceful, sustainable, and healthy “enough” is something we simply shouldn’t give up on.

 As always, I’m here if you’d like some support.

 xo,

Lisa

 

Just for Today

How to Make Better Choices Without Freaking Out

How many times have you started a new diet or exercise plan and immediately starting stressing about whether you have the motivation, time, support, or willpower to stick to it for the long haul?

Let's be honest:  Our brains do not like big, sweeping changes.

No, our brains much prefer our old, familiar eating habits and routines, even if they make us unhealthy, exhausted, and unhappy. 

Knowing this about our brains, how can we begin to make healthy changes without triggering the “I'm already freaking out next month” blues??

Take a deeeeeep breath and say to yourself:  Just for today, I will do/not do___________.

This simple phrase has been a complete game changer for so many of my clients. 

Each of them expressed some version of dread at the idea of giving up all their favorite things for the rest of their lives (ever and ever!).  This powerful tool allowed them to shift their thinking from worrying about the future and focus instead on what they were willing and able to do just for today.  

To understand the power of these three simple words, check out the two scenarios below:

Scenario 1:  (aka "How to Derail Your Goals in Under a Minute”)

You’re driving by your favorite donut store. You ask yourself:  “Can I really give up donuts foreverrrrr?”.  

All you can think about is how frustrated and bitter you feel at all the people who get to eat donuts while you’re over here resigned to a life of wilted celery and deprivation.  (Ok, maybe this was just me…)

In this moment, you feel like you’re making ALL the decisions about what your future will consist of (sadness, in all likelihood). You can’t remember one good reason you wanted to get healthier in the first place. 

UGH!

Scenario 2:  (aka: How to Stay Calm, Avoid Drama, and Adult Like a Boss)

You’re about to pass the donut store.  Instead of freaking yourself out about your soon-to-be donut-less future, you simply say to yourself: 

“Just for today, I’m going to drive past the donut store and go home and eat the food I prepared.”

Driving past the donut store is now just what it is:  Driving home on just this one day.   

It doesn’t signify a long-term break-up with donuts. It doesn’t mean you’re on a tightrope over the Grand Canyon with no way out of this decision.

The donut store (tacos, pizza, whatever) isn’t going anywhere. 

Tomorrow, you can make another choice because you're a grown-up living in America.  No big deal.  You are calm.

Can you see how powerful this is?

Instead of generating friction about your future choices, the phrase “just for today” allows you to focus your energy on THIS moment. 

As cliché as it sounds, life really is an accumulation of single moments and individual choices.  

In order to show up for these moments, we must learn to harness our thoughts.  Instead of dwelling on past choices (shame) or worrying about future choices (fear/uncertainty) do your best to be here now

Focus on THIS moment, on THIS choice, on what you can do “just for today”. 

It’s amazing how quickly these “just for today” wins start to create momentum.   

Give it a try.  What can you do “just for today?”  I'd love to know what you discover. 

Focus on MORE Not Less

Focus on MORE Not Less

You need MORE, not less.  More of the things that nourish you, that fire you up, that fill the empty spaces in your soul, that create vibrant energy....more of the things that light your path out of shame, disappointment, and inertia.  We've spent way too long thinking less is the solution. It isn't. Less is not joyful AND it doesn't work.  Start giving yourself more of what you need to live an epic life.  MORE is your ticket out.