It's just NOT WORKING. But, Why?
- klei37
- Jun 10, 2021
- 6 min read
Have you ever been in a situation where you feel like you're doing all the things and none of them are getting you anywhere closer to where you want to be?
What if I told you there were a few simple things you could be focusing on that would give you enough momentum to kickstart your health journey in the right direction, without changing much of anything at all?
These are simple things that my clients, and even fellow coaches overlook. I'm willing to bet you already have heard these things before, but you think they're so simple, they couldn't possibly have that much effect on the overall outcome?
Well my friend, I'm here to remind you that SIMPLE IS BETTER.
We tend to make things SO freaking complicated for ourselves, and when someone gives us a short simple answer, we think it's a trick. So we don't do the simple stuff. We go for the most complex, complicated over- the-top and then wonder why we can't stick to it.
So I'm here to drop some truth bombs on how the smallest things could start to make the biggest difference in your life, without requiring a huge upset in your current routine.
#1- DRINK MORE WATER. Why do we all overlook this?! Our bodies are 70% water, and yet we think that hydrating with sugar, caffeine, and artificially flavored and colored crap is going to help us. I see so many young kids drinking gatorade and I'll be honest it drives me crazy. Did you know that it's meant to be a concentrate? Meaning, you're supposed to dilute it-WITH WATER, not drink it straight from the bottle. Fun fact :) There are way healthier alternatives to replenish those electrolytes than colored sugar water.
I'm not saying go drink a gallon a day- unless you want to! However, you should be aiming to hit at least half your body in ounces every single day. So if you weigh 140 lbs, your water goal would be 70 ounces. Water not only makes our hair and skin look better, but it helps flush toxins out of our bodies. If your skin is constantly breaking out, it could potentially have something to do with how dry your skin is and your pH levels. No, you probably don't need that 4 day juice cleanse. Yes, you absolutely would fair better with simply adding an 8 oz glass of water before each meal to ensure proper digestion with the assistance of added hydration. Everything works better when you're adequately hydrated.
#2- CUT OUT SOFT DRINKS. Yes, this might seem hard but it IS SIMPLE. If you're like me- I used to have 1-2 Pepsi's PER DAY. I was constantly bloated, living off soda and leftover kid's Mac and cheese when I first became a nanny. I made the transition to sparkling water so I still could enjoy the oh-so-fancy bubbly, without the aspartame (chemical sweetener) and additives, and caramel coloring that wreaks havoc on our insides.
#3 Make time for movement. This is just as important for your mental health as it is for your physical health. If you are JUST starting out, my recommendation would be to start with a little bit of time each day, and slowly increase. Go for a 15 minute walk to the end of the street and back after dinner as a family instead of screen time. Go for a walk around the block on your lunch break. Try a couple exercises from an online workout. Even if you aren't at a place to do the whole workout yet, you have to start somewhere. Pick a few, and modify if you need to. Then the following week you can add another 5 minutes on, and keep building your endurance upon that baseline.
#5 And probably the most important- GET ENOUGH SLEEP. Healthy sleep habits are not a suggestion, but a requirement. Even if you are a parent with young kids at home and it seems impossible to get everyone on a good schedule, you have to make this a priority. High a sleep consultant if you must. Sleep is sacred. And the better you become at your sleep routines, the better your children will become when sleep is enforced as part of a healthy lifestyle. Sleep is how our body heals and recovers. If you aren't hitting the necessary sleep cycles that trigger recovery- everything falls apart. Studies have shown that sleep deprived people function worse than alcoholics- how crazy is that? If you're a night owl like me, it may be hard to find a good
#5 EVERYTHING IN MODERATION. Too much of a good thing is still too much. I will never tell you that you need to cut out food groups to get to the place you want to be. I love sour dummies and hot dogs just as much as the next person. AND I will tell you that the good needs to outweigh the bad. You cannot out-train a poor diet. Food is our fuel. Our energy levels, our cognitive ability, speed, endurance, gut health, skin conditions; it all stems from the things we eat. So enjoy the glass of wine at dinner. Enjoy the birthday cake, or your mom's homemade chicken pot pie. Make it an occasion, and enjoy it. But don't make it an every day thing.
For me personally and in my role as a coach, this goes back to humility. It's not about the work you do in public- it's about the work you do in private when no one else is watching. Can you get away with eating like crap? Yes. I may not know that you snuck 2 sleeves of Oreos at midnight if you leave them out of your food journal- but YOU will know. You will know that you're cheating yourself out of the results you desire. All those little "exceptions" add up, and trying to hide them causes shame and guilt. You will not continue following a plan if it doesn't feel good. Seriously, would you continue to follow something week after week, if you were killing yourself in a lifestyle that revolved around restriction? HECK NO. That's why so many fall off the wagon. They don't understand what that balance looks like. That's where a coach comes in.
#6 STOP TRYING TO GO IT ALONE. Find an accountability partner, or a friend that you can make goals with and help each other stick to them. There will be hard days. It won't always be easy and you will not always be motivated. Understanding this and preparing for it ahead of time will be a huge component to creating something sustainable. Be willing to invest in your own results. Free is GREAT don't get me wrong, but when there isn't much skin in the game, I know from personal experience that there is little keeping you connected to those goals.
We easily justify spending 150$ on stuff at target, but cringe at the thought of investing 100$ or more when it comes to our own personal growth. Why is that? Isn't our overall health and well-being way more important that a few extra pairs of trendy knick-knacks? Keep that longterm goal in mind, and take the leap! Most places/groups offer a refund period if you're not satisfied with your results anyways, so don't shy away from becoming a part of something bigger due to cost. The longterm benefits of hiring a coach or becoming a part of that group or community usually end up being so much more valuable than the upfront cost, and leave you with amazing skills that carry over into all aspects of your life. Just do it! I've rarely met a soul that has regretted investing in themselves if they were willing to roll up their sleeves and do the work.
There you have it, friends! My quick tips for achieving a healthier lifestyle! Creating foundational habits is important no matter whether you're a beginner or seasoned athlete. We are all human, and we can all stray from the basics from time to time. It's crucial to practice over and over until they just become a part of who you are. We had to learn to do the same thing with brushing our teeth, or tying our shoes. This is no different. Habits are QUEEN, and have the power to make or break us.
For more tips, keep following along here, over on social media @dashofpepper.fit, and if you haven't already- take a listen to my newest podcast episode with the On The Rise, Richmond podcast, available on Spotify! Follow the link below:
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