Are you tired of feeling like crap? Read this as I uncover the most common reasons people feel bad mentally and physically.
Here’s the thing.. When you are on the right path for yourself is when you feel your best. That includes your mental and physical states. Think about the times you have made poor choices in eating habits and how they made you feel bloated, lethargic as well as regretful. Or when you skipped the gym for a month and how that left you feeling uncomfortable as well as anxious. We have certainly ALL been there but I’m going to help you get on the right path and stay there with these tips.
Step One- Recognize what you truly want to achieve.
Set some goals. They could be long or short term. The goals could include some specifics around habits, performance or appearance. They could even be goals about how you want to feel. For example, you may set a goal to lose 20 pounds, with the goal of losing 3 pounds a month until you get there so you can feel confident and happy. Another example may be setting a goal to always be able to feel energetic and proud while following a clean eating diet and working out 5 days a week.
It’s important to choose goals that truly resonate with you, otherwise it’s easy to let them go. Set the goal first and get really specific on what you want. Read more about goal setting here. When you set goals that don’t resonate or are too overwhelming, it’s easy to give up and feel like even more of a failure. So take your time on this.
Step Two – Create the plan to support the goals.
Once you set those goals, it’s time to create a plan to achieve them. For this, you must focus on the process. Here are a few examples..
If your goal is to lose 20 pounds (or 3 pounds a month) your plan may look something like..
– workout 5 days a week
– follow a clean eating meal plan
Or perhaps your goal is to feel happy and energetic, you may my look something like..
– get 8 hours of sleep 7 nights a week
– work on bedtime routine to shut down earlier to get those 8 hours of sleep
– track food to eat in alignment with caloric needs based on coaches’ findings
– follow Kyra’s strength and conditioning workouts 5 days a week
– weekly check in with coach to ascertain adjustments on nutrition based on food journal and energy level
– work with naturopathic doctor to find supplements to improve serotonin uptake
You may have noticed the second plan was way more specific. This is important. The more specific you can be, the more likely you are to actually achieve the goal(s) you set. This is why I do what I do as a coach – I help my clients with their nutrition and fitness plans to ensure they are living in alignment with those goals.
And here’s the thing.. when you start to live in alignment with what you truly want, you will immediately start feeling better. I mean, just think about the times you started back at the gym or started your clean eating meal plan.. didn’t you feel incredible in just a couple of days? It’s not just because you exercised or had a good poop because you ate fiber. It’s because when you are living in alignment with your highest self, you are happier.
Step Three – Evaluate how things are going.
Try looking at this on a scale of 1-5:
1 = you are not on your plan at all
2 = you might eat a healthy dinner 3x a week and workout once or twice
3 = you eat according to your plan more often than not, but you continue to choose foods out of alignment with your goals as well; you workout some, but miss at least one workout consistently every week
4 = you eat really well, but every couple of weeks get pretty derailed; you workout frequently but skip some workouts entirely or cherry pick things you don’t want to do
5 = you follow your plan 98-100% of the time
If you aren’t at a 4/5 then your plan likely needs to change. Your plan should be a plan you could follow the rest of your life. If you find yourself growing resentful of your plan, that’s a sign it is too strict. If you cannot follow your plan 90% of the time or better, it’s likely too strict.
I would much rather my client follow a looser plan better than follow a strict plan very loosely. The reason being that when you aren’t on your plan almost to a T, you begin to feel bad about yourself. That won’t help you.
So if your plan is too strict, it needs to be edited to something you CAN follow. For example, if your plan called for you to eat vegetables five times a day, but you were consistently getting vegetables three times a day, then your plan should be to eat vegetables three times a day. That way you feel good about your choices (which vegetables 3x/ day is awesome) and if you get four servings, then it’s a bonus!
Or another example would be if your plan called for you to workout five times a week, but you were consistent with four, then your plan should be for four workouts a week. That way if you get a fifth, it’s bonus. And by the way, if your coach can’t figure out how to fit everything you need to do into four sessions a week, you need to hire a new coach! I ask my clients how many times a week they want to train and base their program on that.
To wrap things up..
Set the goals you REALLY want.
Create a plan to reach them.
Evaluate your plan and edit as needed.
If you do this, I promise you will start to feel great mentally and physically!
If you need help with this, let’s work together. Learn more about coaching with me at KyraWilliamsFitness.com/signup.
Your Coach,
Kyra