Looking Ahead to January

I hope everyone has had a wonderfully happy & healthy Christmas!

Looking ahead, I wanted to share what I’ve been working on for January in the Goal Fit Monthly Membership. (Not a member, join here – it’s only $10.99/month!)

METHOD to level-up in Movement, Eating, Time, Home (your body as well as your physical home), Observation, and Discipline.

Each week, I’ll start off the conversation with some guided work (including recipes & workouts) and self study as we help to support each other in living the identity we choose, as discussed in Atomic Habits.

If you have any specific requests, feel free to shoot me an email at goalfitmethod@gmail.com

And speaking of Atomic Habits, if discipline and accountability are places where you struggle or need extra support, I’ve got your back! Most of us know what we need to do in order to meet our goals, establish better habits & live the identity we desire, BUT may need extra accountability. If you think an accountability contract will help, we’ll work out a plan wherein you are accountable to me privately for tracking the habits you want to establish or extinguish. Email me to start the conversation.

Remember: complacency kills,  but consistency compoundsDon’t be one of the 88% of New Year’s Resolutions that fail – instead, let’s lock in habits that are aligned with our goals!

Love Your Body

In the filtered, overly curated, hyper-connected world we’re living in, body acceptance and love can seem like a goal that’s out of reach…especially if you’re on a weight loss journey.

Take the time to consciously curate your decisions around what fills you up and adds to your health and well-being, and watch your consumption of social media or negative influences. Remember to:

  • Honor and be grateful for what your body CAN DO today
  • Look for ways to be more present – cut distractions & do one thing at a time
  • Accept what you can’t control
  • Make your health and self-care a priority, not an option & certainly not a last resort.
  • Remember that there is no ideal body.
  • Make time for friends
  • Find different ways to incorporate movement into your days
  • Spend time in nature – yes, even though it’s cold!

90×10

Add in so much goodness that the less-great stuff gets squashed out! Have FUN consciously curating the aspects of your lifestyle that will bring positivity and allow you to up-level your health, relationships, mindset, productivity – everything!

Don’t do the good stuff in moderation – make the good stuff the MAX – knowing that perfection is a lie!

Some examples:

  • 90% healthy whole foods to fuel your beautiful body / 10% treats
  • Healthy movement most days (doesn’t have to be a “workout” – just get moving!)
  • 90% prioritizing restful sleep / 10% late night fun
  • Positive, high vibe content consumption: podcasts, books, music, movies
  • Conscious social media consumption – avoid the comparison trap!
  • Quality dialed-in (aka not distracted) time with friends and family
  • Personal development, journaling, gratitude practice, meditation – whichever ones work for you!
  • Less-toxic products (personal care, home, etc)

Plan To Eat

Simple Meal Planning - Plan to Eat

I’ve been using Plan To Eat for a couple of years & it has really simplified my meal planning! It’s really easy to clip recipes I see online both on the computer or via the app. From there, I plan out 1-2 recipes for lunches and 4-5 for dinner for the week, then it automatically generates a grocery list. Quick & easy!

Click the link to sign up & you’ll be linked to my account so you’ll have access to all my recipes! Now 50% off Nov 27-30th!

Hunger vs Craving

Today, one of my clients asked “Why am I so hungry all the time?”, which prompted me to ask the following:

  • Describe ‘hungry’ – is your stomach growling, do you feel lightheaded, weak or really grumpy?
  • What do you reach for when you feel this way?
  • If you eat something small & healthy, does that do the trick or do you want more?
  • What have you had to eat so far today?

She’s been really consistent about water intake & staying hydrated, so I knew that – for her- it wasn’t thirst. For many people, though, thirst can be confused with hunger – so that is usually my first recommendation. In this case, it turns out that she wasn’t really hungry, she was craving.

One major set up for cravings is processed foods. Many packaged foods may seem fairly healthy at first glance and even look OK from a calorie & macronutrient persepective. Unfortunately, so many of the additives in processed food can really increase cravings. And what do they make you crave? More processed foods.

Do I eat processed foods? Yes, but very rarely. There’s a huge range between a piece of Ezekiel Bread and an Oreo. The bread is processed and not ideal (but it is organic, has some fiber, and you can pronounce all the ingredients). The Oreo is an edible product – it’s not immediately poisonous , it’s vegan – BUT it has artificial ingredients and inflammatory oils – putting it in the category of ‘food-like product’ for me. Processed foods are generally more calorie-dense and less nutrient-dense, meaning you get more calories and less nutrition. That’s not going to nourish your body and certainly won’t help if you’re looking to lose weight.

So if you’re feeling hungry, drink something and/or eat! Just make sure it’s not just a craving. Or even if it is a craving, try eating whole, unprocessed food first.