Tag: goals

Getting Back on the Wagon

Things are going great. You’re eating well, moving your body regularly, lifting heavy things, getting good sleep. Then wham! Something happens, and all your best laid plans are out the window. Maybe it’s a crisis at work, the loss of a loved one, a vacation, or, I don’t know, a global pandemic that changes everything. Sometimes it’s nothing memorable, you just sort of… stop trying.

What do you do when you realize you’ve fallen off the wagon?

It’s simple. You pick yourself up, dust yourself off, and climb back on.

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Self-Efficacy: Reach Your Health Goals Every Time

Who can help you reach your health goals every time? Nope, it’s not me. Although health coaches are a great resource for helping you set goals, overcome obstacles, and get out of your own well-intentioned way. For the record, that person is also not your spouse, your roommate, your friends, or your kids.

The one person who can make you reach all your health goals is YOU.

I see you out there working hard, swapping your typical yogurt and banana breakfast for a protein-rich meal of eggs and bacon. I see you squeezing in a few sprint sessions a week and limiting blue light at night. You’re committed to doing everything right. Until, something goes wrong.

Tell me if any of these statements sound familiar.

“I’ll start over on Monday”

“I guess I’m not cut out for this”

“My husband/wife/kid keeps sabotaging me with sugary treats”

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Ask a Health Coach: Sleep, Weight Loss Stalls, and Skipping the Gym

How bad is working and eating late at night? Wondering why you’re not losing weight? And what if you don’t want to go back to the gym? In this week’s edition of Ask a Health Coach, Erin is back to answer more of your questions. Keep them coming in the comments below or over in our Mark’s Daily Apple Facebook Group.
Jacob asked:

“My nighttime habits are the worst. I stay up too late working, then I’m hungry and go looking for a snack at 1 or 2 am. I don’t think I should be working and eating that late, but how bad is it really?”
Your intuition is spot on here, Jacob. The late-night artificial light. The late-night insulin spike. The stress of a disrupted sleep cycle. It all comes down to your circadian rhythm, which as reiterated in this study, can lead to a myriad of metabolic ramifications. For those not familiar with circadian rhythm, it’s basically your internal, 24-hour cycle of biochemical, physiological, and behavioral processes.

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If You Want Real Change, Start with SMART Goals

Avoid inflammatory, processed foods. Get plenty of sleep. Move your body on a regular basis. It’s the trifecta of good health. But if this was everything you needed to know, we’d all be metabolically flexible with rock-hard abs and proper blood sugar levels.

That’s because knowing what to do and how to do it are two entirely different things.

Too often, I’ll get messages from new clients saying they’re ready to drop all carbs, get better sleep, start intermittent fasting, cut out fast food, buy blue blockers for everyone in their family, workout more…

In other words, they’re all in.

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Ask a Health Coach: Setting Goals, Breaking Bad Habits, and Making the Most of the Quarantine

Hi folks, welcome back for another edition of Ask a Health Coach. Today, Erin discusses how trusting your instincts might just be your best bet during these uncertain times, how finding your ‘why’ can help you stick with long-term goals, and the one thing you need to do to change bad habits for good. Got more questions? Keep them coming in the MDA Facebook Group or down below in the comments.
“I’ve definitely felt the pressure of having more time on my hands lately. Everywhere I turn I’m hearing people say, ‘what will you do during the quarantine?’ And ‘how will you come out of this better?’ What’s your take on all of this?” – Andrea
From my perspective, there are just as many people shouting “MAKE YOURSELF BETTER!” as there are “TAKE IT EASY ON YOURSELF.” Honestly, I’m team DO WHATEVER THE HECK FEELS RIGHT FOR YOU.

We all have a new normal right now, even those of us who are used to doing the work-from-home thing. Your new routine might have you feeling unproductive, fearful, or totally out of it. Or it might have you living your best life enjoying extra hours of glorious sleep, a reinvigorated sense of creativity, or desire to learn.

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The Secret to Achieving Any Health Goal is All in Your Mind

Around here, we talk a lot about the stories we tell ourselves. You know, the limiting beliefs and thoughts that constantly dance around in our brains, preventing us from achieving our health goals. “I’m a terrible cook.” “I never have time to exercise.” “I’ll always be heavy.” Or, “I’m too lazy to stick to a plan.”
Why do you create limiting beliefs?
As humans, we’re wired to create narratives that string together the picked-apart aspects of our lives in a way that rings true for us. It might be things we heard our parents say or experiences we had growing up. Or even interpretations of those things and experiences. According to psychologists at Northwestern University, the narratives we create become a form of our identity — an identity that not only reflects who we think we are, but also what we believe we’re capable of achieving.

Just FYI, these are the false narratives and limiting beliefs you tell yourself and anyone else who will listen. As a veteran health coach, I know this drill firsthand.

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Ask a Health Coach: Embrace Consistency, Squash Cravings, Find Time for Self-Care

Hi folks, in this edition of Ask a Health Coach, Erin discusses the benefits of being metabolically flexible, the physical and psychological reasons behind cravings, and what to do when you’re too exhausted to work out. Keep your questions coming in the MDA Facebook Group or in the comments section below.

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10 Ways to Stop Secretly Sabotaging Yourself

“I’ll start eating healthy again on Monday.”

“I’m not really a gym person.”

“I’ll probably gain the weight back anyway.”

I hear statements like these all the time. If any of them sound remotely like something you’ve said recently, there’s a good chance you’re secretly sabotaging yourself. You might not even know that you’re doing it—but what you do know is that nothing in your life is changing. That probably sounds a little harsh but hear me out.

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The Foolproof Way to Increase Your Odds of Reaching Your Goals

Hi folks, this post comes from Erin Power, coaching director for Primal Health Coach Institute. Erin plans to post frequently to share the tips, tools, and proven strategies she’s used with her clients, students, and graduates over the past decade regarding motivation, inspiration, and achieving goals. Enjoy!

You’ve likely seen the stats. Up to 92% of people never get the satisfaction of achieving their goals. But it doesn’t have to be that way.

Maybe your goal is to stick to a six-hour eating window. Or improve the quality of your sleep. Or stop consuming industrialized oils.

All fantastic goals.

But without the right approach, you’ll be joining the ranks of the defeated faster than you can say metabolic flexibility.

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6 Concrete Ways to Rewire Your Brain for Successful Habit Change

We all know the grim stats about how many New Year’s resolutions fail. It’s not because making resolutions is hokey or people are inherently lazy. It’s because most resolutions come down to one of two things: adopting new (good) habits or breaking old (bad) habits, and habit change is hard.

People struggle at every step, from picking the right goals—ones that are motivating and achievable—through the implementation process.

The trick is to be strategic and intentional about changing your habits. Rather than relying on willpower and wishes, get good systems in place. As James Clear, author of Atomic Habits, says, “You do not rise to the level of your goals. You fall to the level of your systems.”

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