being healthy

What happens when you mess up or go off plan?

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How do you decide whether to stick with your healthy habits or to give up? Does it depend on the situation, like whether someone brought cookies to share at the office? Or if it’s raining at the time you planned to go biking?

Actually, it doesn’t. What it really depends on is… 

What it really depends on is whether you have a growth mindset or a fixed mindset. In other words, when you mess up is it an opportunity to grow or is it a reason to claim defeat?

This topic is particularly pertinent to children as what they learn when young will impact their future mindset. But while parents are concerned about instilling grit and resilience in their children, as adults we often practice these traits selectively. 

Consider how you react to different mistakes: 

Say you forget about a lunch date with your friend. You probably feel bad about it, apologize and move on. Maybe you figure out how your schedule went awry and change your process for going forward.

What if you sleep in, never hearing the alarm, and miss your workout? Can you move on with the same ease as the missed lunch? Or does it confirm your belief that you can’t stick with an exercise routine?

Or, consider the same failure viewed differently by different people. Two women overeat one night at dinner. One sees it as a momentary lapse and gives herself grace. She uses the experience to be more mindful in the future. The other sees it as confirmation that she has no willpower and beats herself up. The next morning she thinks “what’s the use…I blew it last night” and proceeds to grab a pastry and cafe mocha on the way into work.

The defining moment is how you interpret the mess up!

growth mindset
Photo by Miriam Alonso: https://www.pexels.com/photo/young-female-sleeping-on-bed-in-morning-7622514/

Do you want to stick with your healthy habits? Then you must rethink what you make these kinds of situations mean. And the longer your way of thinking has led to you giving up, the more effort it will take to rethink for a different, better result. 

Do not say to yourself, “this is just the way I am.” 

I get it. If you’ve behaved in a certain way, day after day, for years, it doesn’t feel optional. But growth is continual. It’s a choice. We don’t stop growing because we’ve reached a certain age.

So, when you notice that you’re making excuses based on circumstances, practice new ways of talking to yourself. Ask yourself questions that build resilience and cultivate a growth mindset, moving you forward to achieve your goals. 

That’s what a healthy hottie does.

5 ways to get yourself into a healthy routine

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Getting yourself into a healthy routine can be tough. And sometimes we even make it harder than it needs to be. But the brain likes ease and if you learn to take advantage of it, creating and sticking with healthy habits will be much easier. 

Here are 5 ways I do that:

  1. Seek health AND enjoyment: make a long list of all the actions that will help you lose weight and feel good. Next, rate each action from 1-5 on how enjoyable it is for you. Start with those you rate a 4 or 5. As they become routine for you, consider adding the next level down. But start with where health and joy crossover.
  2. Develop non-negotiables: I don’t drink wine Monday – Thursday; the only exception is when I plan ahead for a holiday or being on vacation. The mental ease this creates for me is beautiful. I never need to argue with my toddler brain at the moment because the decision is already made. Start with one or two non-negotiables to integrate into a healthy routine. Once those are solid, add more.
  3. Schedule you first: if you try to squeeze healthy habits into your schedule once everything else is calendared, you likely find they don’t fit. Schedule those first and honor them like an appointment you have with someone you wouldn’t flake on. If this concept is new to you, at least in practice, start with small increments and build from there. 
  4. #winning: at the beginning of everyday ask yourself “How can I get 1% closer to my goal?” Then at day’s end ask, “What got me 1% closer?” And here’s the key: the things that get you 1% closer are all of the elements that make up your healthy routine. It’s not the number on the scale or how your pants fit one morning. Regularly see yourself as winning.
  5. Change how you talk about it all: instead of “trying to lose weight” or “trying to be good” or “not eat this/that,” talk about your healthy routine as something that feels amazing. As the best way to live. Talk about how excited you are to play tennis or hike, or about last night’s tasty, healthy home-cooked meal. Remember that your routine is FOR you, not a punishment. 
Photo by Nubelson Fernandes on Unsplash

When you implement these five strategies, you’ll find it easier to follow through the healthy things you want to do. And if you need help getting and staying on track, let’s talk about what it’s going to take for you to make changes for good.

Have your healthy eating habits gotten a bit sloppy?

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Ever been in a groove of healthy eating habits when suddenly you look up and you’re veering off track?

A snack-size Snickers here, a couple of Red Vines there. A bit more wine won’t hurt. 

Maybe you’ve gained back a few pounds. Or halted your progress. 

And if this happens you may tell yourself that you deserve a treat now and then. 

Or that sticking to your plan is boring. That life is meant to be lived and not have to worry about eating healthy all the time.

WARNING! This is self-sabotage in action!

It starts out innocent sounding. Very believable. Because it’s partly true: you deserve a treat and shouldn’t have to be bored with, or worry about, what you eat all the time.

But these partial truths cover up the lie:

  • A treat does NOT mean eating or drinking in excess, or mindlessly snacking on foods you really don’t want or need.
  • Making choices based on the health and body you want is NOT boring.  
  • Worrying about food is NOT the same thing as being intentional with healthy eating habits.

These insidious lies take hold and if you don’t catch them, soon you’re back to old habits. Your weight gained back. And beating the crap out of yourself. 

All because you believed the lie.

healthy eating habits
Photo by Brooke Lark on Unsplash

So if you notice your healthy eating habits slipping, pay attention. Why are you making different choices than when you were on plan and making progress? How will you recommit and refocus? What will you learn from this experience to prevent it – or catch it earlier – next time?

Here are some ways to keep yourself on track: 

  • Remind yourself of the outcome you want from eating healthfully, and why it really matters. 
  • Focus on all the great foods you “get” to eat. 
  • Count every single healthy choice as a win. 
  • Don’t believe the lies.
  • Hire a coach.

To be a healthy hottie requires vigilance. Just like anything of importance. 

And, you’re worth it.

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