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DAY 3
Resilience
Scroll down for today’s workout, nutrition tip, and mindset hack!
WELCOME TO DAY THREE! You’re half way through your challenge, half way towards your goal!
Nobody’s perfect, and we all make mistakes, so how do we pick ourselves back up when we fall? Join me in today’s video and let’s go into detail and have a chat!
DON’T FORGET TO JOIN THE FACEBOOK COMMUNITY:
HERE'S YOUR DAY 3 WORKOUT!
Today we’re just doing ONE move. We’re going to be doing walking lunges for 5 minutes straight.
If you can do this at a track—like a high school track—that’s ideal, but if not, just do them up and down your driveway!
If you can do this at a track—like a high school track—that’s ideal, but if not, just do them up and down your driveway!
Modification 1: If walking lunges are too difficult, do them in place.
Modification 3: Some people have knee problems and can’t do lunges. Do single leg bridge ups alternating legs with each rep.
NUTRITION TIP:
80/20 RULE!
Deprivation is not the name of the game.
Most diets these days are extremely strict, and some prohibit entire food groups all together!
The problem with this strategy is that it’s unrealistic and when it’s unrealistic it’s unsustainable! Listen, you can’t ward off cravings forever, and when you finally do break down, it’s like the flood gates open! It doesn’t matter if it’s pizza, or ice cream, or chips—it’s going in your mouth, and you are not portioning at all. It’s SUPER important for me to explain here that allowing yourself to give into cravings is NOT the issue, it’s when we’re putting ourselves in an unrealistic mentality that will leave you with unhealthy relationship with food!
A more realistic and sustainable way to ENJOY this process and have it align with your lifestyle is to have the food you crave in appropriate amounts for your goals. I go by the 80/20 rule: 80 percent of my nutrition is real, whole, nutritionally dense foods. The other 20 percent is whatever I WANT!
A much better way is to allow yourself to have small amounts of junk food if you crave it. I go by the 80/20 rule: 80 percent of my nutrition should be good, healthy, wholesome food. The other 20 percent can be whatever I want.
The problem with this strategy is that it’s unrealistic and when it’s unrealistic it’s unsustainable! Listen, you can’t ward off cravings forever, and when you finally do break down, it’s like the flood gates open! It doesn’t matter if it’s pizza, or ice cream, or chips—it’s going in your mouth, and you are not portioning at all. It’s SUPER important for me to explain here that allowing yourself to give into cravings is NOT the issue, it’s when we’re putting ourselves in an unrealistic mentality that will leave you with unhealthy relationship with food!
A more realistic and sustainable way to ENJOY this process and have it align with your lifestyle is to have the food you crave in appropriate amounts for your goals. I go by the 80/20 rule: 80 percent of my nutrition is real, whole, nutritionally dense foods. The other 20 percent is whatever I WANT!
A much better way is to allow yourself to have small amounts of junk food if you crave it. I go by the 80/20 rule: 80 percent of my nutrition should be good, healthy, wholesome food. The other 20 percent can be whatever I want.
So my challenge for you is to make sure every single meal you eat has a source of protein in it. Good ways to get protein are chicken breast, ground turkey, extra-lean ground beef, cottage cheese, Greek yogurt, or protein shakes.
Not only is protein the most important but it’s also the most immediately satiating macro of the three! Meaning, protein will help you feel full quicker than carbs and fats!
Not only is protein the most important but it’s also the most immediately satiating macro of the three! Meaning, protein will help you feel full quicker than carbs and fats!
Yesterday we talked about perseverance. You never really fail until you stop TRYING!
So what do you do when you don’t keep your promise? How do you handle breaking a commitment to yourself? How do you get back on track? How do you keep from spiraling?
First, let me start by saying WELCOME TO THE CLUB! You’re human just like the rest of us! Give yourself grace, it’s not realistic to believe every day will be perfect! So when those days DO happen, I have a simple 3 step process for helping you dust off your knees and stand back up! These steps will help you keep momentum and not allow one fall ruin the progress you’ve made because truthfully, the only way you’ll “ruin your progress” is by choosing to not stand back up and follow these steps!
1.Confess: Tell a friend, a spouse, or someone you’re accountable to and TRUST that you had a break in your integrity. If you don’t have someone you trust to hold you accountable, write this process in a journal to yourself!
2. Re-assess: Why were you unable to stick to the plan? And also in re-assessing, figure out: “Ok, what can I do tomorrow to avoid falling into that same trap today?” It’s not about making yourself “wrong” it’s only about identifying what works for you and what doesn’t so you can navigate those situations even better next time! Most of the time, you’re going to be able to identify circumstances that probably derail you more than you think and now you have a game plan for it!
3. Re-commit: It is a new day right now. Once you’ve done the first two steps, this next one is all about showing yourself love and acknowledging yourself for this win. Yes…choosing to do these steps is a WIN and one that you’ll probably be MORE proud of than the wins that come from the easy days!
Work this process and the gap between the falls and standing back up will get smaller and smaller over time! THIS is how you make forward progress in your journey no matter WHAT!
So what do you do when you don’t keep your promise? How do you handle breaking a commitment to yourself? How do you get back on track? How do you keep from spiraling?
First, let me start by saying WELCOME TO THE CLUB! You’re human just like the rest of us! Give yourself grace, it’s not realistic to believe every day will be perfect! So when those days DO happen, I have a simple 3 step process for helping you dust off your knees and stand back up! These steps will help you keep momentum and not allow one fall ruin the progress you’ve made because truthfully, the only way you’ll “ruin your progress” is by choosing to not stand back up and follow these steps!
1.Confess: Tell a friend, a spouse, or someone you’re accountable to and TRUST that you had a break in your integrity. If you don’t have someone you trust to hold you accountable, write this process in a journal to yourself!
2. Re-assess: Why were you unable to stick to the plan? And also in re-assessing, figure out: “Ok, what can I do tomorrow to avoid falling into that same trap today?” It’s not about making yourself “wrong” it’s only about identifying what works for you and what doesn’t so you can navigate those situations even better next time! Most of the time, you’re going to be able to identify circumstances that probably derail you more than you think and now you have a game plan for it!
3. Re-commit: It is a new day right now. Once you’ve done the first two steps, this next one is all about showing yourself love and acknowledging yourself for this win. Yes…choosing to do these steps is a WIN and one that you’ll probably be MORE proud of than the wins that come from the easy days!
Work this process and the gap between the falls and standing back up will get smaller and smaller over time! THIS is how you make forward progress in your journey no matter WHAT!