In it I shared critical factor that slows down or even prevents us from progressing towards our health and fitness goals. Then provided suggestions for you to avoid such issues and ‘succeed’
The article was focused toward the guys. Now it’s the ladies turn.
Feeling overworked and underappreciated? Having trouble staying consistent with your nutrition or exercise plan because you’re overstressed and overeating?
This article is for you.
Putting others’ needs before your own? Just part of the job for lots of women.
Whether you’re a high-powered professional, a mother, a caregiver, a partner, a worker, a daughter, a friend, or all of the above and more….
…If you’re a woman, you’re asked to do a lot.
Many of you spend your days putting out fires, handling to-do lists, wiping little noses, meeting deadlines, and making sure other people are fed, safe, and happy.
Here’s the thing though…
I’ve gotten to know a lot of women through my 3 decades of training. And I’ve learned that most of them enjoy — and thrive on — that impossible list above.
They like rising to the challenge of supporting others and getting stuff done.
That is, until their energy runs out and they realise they don’t have any left over for themselves.
With putting so much time into caring for others, and juggling all their responsibilities, women end up neglecting themselves.
But it doesn’t have to be this way.
You can feel healthy, fit, and good in your own skin.
You can regain control of your schedule and your body.
You can overcome emotional eating and cravings.
You can show love and appreciation to others while still taking care of yourself.
The kind of change you want is possible.
No matter where you’re starting.
No matter how you’re feeling right now.
No matter how much stuff is on your plate.
Here’s what women are often wishing for when they start working with me, and some ways you can get started right now.
Wish #1: “Help me have a better relationship with food.”
At some point in their lives, many women struggle with overeating and emotional eating. We love our wine, chocolate, sugar, or whatever our “I-deserve-this” or “I-need-a-freaking-break” treats are… but they don’t always love us back.
Once the “food rush” wears off, we’re left with the very same stress and problems we started with — plus now we feel guilty, ashamed, and maybe even out of control.
Here’s a simple tool you can start using right away.
I call this exercise “Break the Chain”.
You simply notice, observe, and record what happened leading up to any food cravings, emotional eating, overeating, and/or any other times that feel “out of control” with food and eating.
Because here’s a secret:
Those feelings and behaviours didn’t come out of nowhere. They aren’t random. Something led to them.
Now you get to be a detective and figure out all the links in the chain.
To help you put this exercise into practice, you can:
1. Start with any recent food or eating-related episode that troubled you. (For instance, eating too much, eating foods you didn’t want, feeling out of control, etc.).
2. Write down all the stuff that was happening around you just before that episode happened.
Where were you?
What were you doing?
What were you thinking?
What were you feeling?
Who was with you?
3. Now look at your data. Are there any patterns?
If you don’t see any connections right away, no problem.
Try this exercise a few times, and then start looking for links between what was happening in the days or hours before you had a serious food craving or emotional eating episode.
4. If and when you find patterns, be curious about them.
Don’t worry about fixing them right away. Just notice them.
“Hm, that’s interesting. Every time my mum calls me, afterwards I want to hit the chocolate.”
“It’s been a long, stressful week at work. Give me that wine before I stab someone.”
5. You might notice solutions right away.
“OK, I’m going to go for a workout after I talk to mum, to get some of that energy out.”
“I’m going to walk home on Fridays, to unwind.”
The important thing is: Now you’re aware of what’s happening.
Wish #2: “Help me be consistent with my diet, exercise, or healthy lifestyle habits.”
If you’re like most women, you’ve probably tried at least some stuff to get and stay in shape.
Here’s what most women have tried before getting results with me:
MyFitnessPal and other calorie counters
Jenny Craig and Curves
Cross-fit and other group workouts
Popular diets like Paleo, juice fasts, cleanses, and low-carb
Workout books and magazine articles
Of course, these aren’t “bad” options. They end up working for some people.
But most folks tell me they have a hard time staying consistent. They mean well, and work hard, but struggle to stay on track.
In part, this is because other plans don’t account for your life.
Make yourself accountable to a program… that really works.
Ideally, you want a program that:
Focuses on all the things that are right with you, and all the strengths and skills you already have.
Gives you proven solutions that start to work right now.
Has been tested with lots of people (so you know it actually works).
You can customize to your lifestyle (so you can stay consistent and do it even when you’re busy).
You actually enjoy doing (and isn’t just another chore).
Makes you feel positive, hopeful, and supported all the way through.
Lasts. Like, for life.
Gives you a big goal to shoot for, if you want.
Want to learn more?
Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.
That’s why I work closely with coaching clients to help them lose fat, get stronger, and improve their health… no matter what challenges they’re dealing with.
Are you feeling somewhat overwhelmed with your training and unsure of what direction to take? Simply call me on 0437 314 920 to discuss your goals and potentially book a face-to-face PT session.