Struggling With Sticking to Your Goals?

As moms, it's really easy to put everyone else's needs above yours, or you just simply can't find the mental space for new habits, no matter how simple they seem.

Are you stuck in the mindset that you’ll start tomorrow or next week? 

Do you start with big changes and get overwhelmed and stop? 

Do you struggle to make lasting changes when it comes to your wellness goals? 

How many times have you set a New Year's resolution to go to the gym every day? Or start a new diet like Whole 30 only to fall off 4 days in? This is not your fault, these approaches are NOT SUSTAINABLE. Life is already tiring, challenging, and chaotic enough, don't make this harder on yourself.

Ready to try something better? I bet no matter how busy you are, you have 2 minutes.

This approach helps you take small steps toward a bigger goal and work toward lasting change. How does it work?

• The 2-Minute Rule, popularized by James Clear in his book "Atomic Habits," emphasizes starting small and breaking down habits into manageable two-minute tasks.

• By focusing on tiny actions that take just a few minutes to complete, we can overcome the inertia of starting and build momentum toward our goals.

What would this look like, for real?

• Want to practice mindful eating? Take ONE deep breath when you sit down, before you start eating

• Trying to eat more fruits and veggies? Buy pre-cut options

• Ready to start exercising more? Try throwing on your shoes and walking around the block once a day

• Need more flexibility? Do some stretches when standing at the stove or in a meeting

• Want to drink more water? Keep a class next to your bed

Don't roll your eyes, I can hear it through the computer. These small changes might not seem like they aren't going to get you anywhere, but they will, and here's why.

• This approach is flexible, you can decide what will help you get towards your goals and change it as needed. Have 5 minutes today? Walk a bit farther, do some yoga poses, and gradually work your way up.

• It removes a barrier - you have 2 minutes each day and you know it. It stops you from continuously thinking that you'll try again or start tomorrow. Start now, start small, and keep going.

• It creates a sense of achievement - we all like crossing things off our list. These things add up and the more you do them, the more you'll believe you can do them and keep going.

Behavior change precedes identity change because our actions shape our sense of self. When we consistently engage in new behaviors, whether they're related to wellness, productivity, or any other aspect of our lives, we start to see ourselves differently. Over time, these actions become habits, and as they become ingrained in our daily routines, they reinforce a new identity aligned with those behaviors and it gets easier every day to do these things.

If your goal is to eat more healthy food, consistently choosing healthier foods transforms your view of yourself from someone who "tries to eat healthy" to someone who simply "is a healthy eater."

What habits are you working towards this year? Do you want even more accountability? Set up a free call today to chat about how I can help you set realistic goals and stick to them.

Fueling the Distance: 7 Nutrition Tips for Vegan Endurance Athletes

Being an endurance athlete requires a strategic approach to nutrition, even more so if you're a primarily plant-based one. Your body needs the right fuel, hydration, and nutrients to support your training, drive performance, support recovery, and reduce the risk of injury.

Here are my seven essential nutrition tips specifically tailored for vegan endurance athletes, but can be beneficial for anyone trying to log some extra miles.

1. Prioritize Plant-Based Protein: Everyone thinks that bodybuilders have the highest protein needs, but surprise! It's actually endurance athletes. Protein is crucial for muscle repair and growth, and distance running is definitely taxing those muscles. So is the strength training you should be doing to support your distance goals. Make sure to mix it up with a variety of plant-based protein sources such as lentils, beans, quinoa, tofu, tempeh, and edamame. Supplementing with vegan protein powders like pea, hemp, or rice protein can also help meet your daily protein requirements.

2. Carbohydrates for Sustained Energy: Quite possibly the best part of training for any distance race. CARBS! Carbohydrates are the primary fuel source for endurance activities. Opt for complex carbohydrates like whole grains, legumes, fruits, and vegetables. These provide a steady release of energy and essential nutrients to support your long training sessions.

3. Embrace Healthy Fats: While carbohydrates are essential, healthy fats play a crucial role in providing sustained energy and supporting overall health. Make sure every meal has lots like avocados, nuts, hemp & chia seeds, and plant-based oils (such as olive and coconut oil). These fats also aid in the absorption of fat-soluble vitamins.

4. Speaking of Micronutrients: Vegan athletes need to pay attention to certain micronutrients, such as iron, vitamin B12, omega-3 fatty acids, and calcium. Include iron-rich foods like leafy greens, legumes, and fortified cereals. Consider a reliable vitamin B12 supplement, and consume flaxseeds, chia seeds, walnuts, or algae-based omega-3 supplements to ensure adequate omega-3 intake. Calcium-rich foods like fortified plant milk, tofu, and leafy greens should also be included.

5. Hydration is Key: Staying hydrated is vital for performance and recovery. Drinking water regularly throughout the day is great but you need to take it one step further with electrolytes to make up for all that sweat. My favorite brand is Nuun - no added sugar and lots of delicious flavor options. It's been in my water bottle for every race I've trained for.

6. Optimize Recovery Nutrition: Recovery is as important as training itself, you can't put it all out there on the pavement, come home, shower, and eat 2 hours later. After workouts, replenish glycogen stores by combining carbohydrates and protein-rich foods to aid in muscle repair, enhance recovery, and reduce muscle soreness. Think pasta + vegan sausage & veggies, a smoothie with fruit, nut butter & protein powder.

7. Plan and Prepare: Making sure you meet your nutritional needs for training consistently requires a bit of forethought. Batch cook meals, pack nutritious snacks like energy bars, trail mix, or fruit, and carry portable plant-based protein options when on the go.

With careful planning and attention to your body's needs, you can thrive as an endurance athlete while staying true to your plant-based principles. Embrace the power of plant-based nutrition and conquer those long-distance challenges!

Want more in-depth tips on what to eat pre and post-workout or a training-specific meal plan? Let me take the guesswork out of it so you can focus on your miles. Schedule a free consultation here.

Practicing Gratitude and Self-Compassion: Nurturing a Balanced Relationship with Food

For a lot of people, if we're able to prioritize a nourishing diet and daily movement, we're doing it to check a box, because it's the thing we know we *should* do, or it's a means to an end. How do we radically shift our feelings toward what we put in our bodies and how we move them?

Gratitude & Self-compassion

The Power of Gratitude: Recognizing the Goodness of Food

Research shows practicing gratitude has a profound effect on your health including:

• Better sleep

• Reduced depression and anxiety

• Improved heart health

• Lower blood pressure

• Fewer aches and pains

• Reduced stress levels

• Increased positivity and happiness

• Longevity

Food nourishes us in a lot of ways and provides the necessary nutrients, enzymes, and antioxidants our bodies need to function. Thinking about the food you eat and practicing gratitude for all the ways it supports your body is a great place to start.

How does food make you feel? There's a reason many people turn to food for comfort, it's not just vitamins on a checklist but it can also feed your soul. Popcorn during a movie with a friend, a refreshing popsicle or cold watermelon on a hot day, or a warm bowl of soup when you're feeling sick. There are so many ways food shows up for us, practicing gratitude for these things also increases our enjoyment.

What if we took it one step further and spent a moment feeling grateful for the journey your food took to get to you? How about all the hands that grew your food with love, the person that picked your food from the earth, the person who drove it to the store, and then the individual who put it out in the store? As a society, we live in a time with unprecedented access to a diverse range of food options to nourish our bodies with ease, take a minute to appreciate that on your next trip to the grocery store.

Cultivating Self-Compassion: Developing a Positive Relationship with Food

Breaking the pattern of diet culture is a transformative act of reclaiming autonomy over our bodies. Society has promoted unrealistic beauty standards for way too long and in turn, caused a lot of people, women especially to foster an unhealthy relationship with food.

Are you over it? I am.

Making the choice to actively reject diet culture means we can put that energy into prioritizing self-acceptance and compassion towards our food choices. Fostering a non-judgemental mindset that values the worth of your body and lets go of self-criticism and guilt around food choices means you can approach eating with kindness, forgiveness, and focus on nourishment.

Practicing self-compassion around food choices also allows you to listen to your body's needs and honor your hunger and fullness cues which means you're more likely to make choices that support your overall well-being. A healthier relationship with food means you experience greater balance and joy, not only in the kitchen and at your dining room table but in all areas of your life.

What does this look like for you? Here are some practical tips to incorporate more gratitude and self-compassion into your life each day.

1. Gratitude Journal: Keep a dedicated journal to jot down three things you are grateful for related to your eating habits each day. It could be a nourishing breakfast, a homemade meal, or a pleasant dining experience.

2. Letting Go of Guilt: JUST STOP. Release feelings of guilt or shame around food choices. Instead, focus on self-compassion and forgiveness. Understand that everyone has indulgences, and it's part of a balanced approach to eating.

3. Celebrate Food Choices: Instead of fixating on what you can't eat, celebrate the nutritious foods you choose to nourish your body. Try using language like "I get to eat... I can eat..." instead of "I can't have that".

4. Practice Intuitive Eating: Listen to your body's cues and eat mindfully. Check out my blog about that here.

5. Positive Self-Talk: Replace negative self-talk with kind and encouraging words when it comes to your eating habits. Offer yourself affirmations like, "I am making choices that support my well-being" or "I am grateful for my body's ability to enjoy nourishing food."

6. Cultivate a Gratitude Ritual: Create a ritual before or after each meal to express gratitude. It could be a moment of silence or simply taking a few deep breaths to acknowledge the nourishment you are about to receive.

7. Reflect on the Positive: At the end of the day, reflect on the positive aspects of your eating experiences. Recall moments of satisfaction, joy, and nourishment. Shift your focus from any perceived "mistakes" to the overall positive choices you made.
   

If you're struggling with your relationship with food, intuitive eating or choosing nourishing food and looking for no BS, supportive coaching, schedule a free consultation, I'd love to work with you.