Feeling drained? Try this. | Nerd Fitness

There’s a cycle I see people falling into all the time, which makes staying on track with workouts and nutrition very difficult.

Here’s what one of my clients, Josh, said:

“Things become too difficult (work/home/etc.) > less time > no self-care (alone time, workouts, etc.) > less mood > makes things more challenging > makes self-care less likely > even lower mood > etc.”

I know I can relate! 🙋‍♂️

This is what people in these situations often say: “I just need more stimulation,” when what they need is more Bandwidth.

This is the place we call it Nutrition menu Come.

What is the nutrition menu?

A nutrition list is a list of things that help you feel better — even just a little — physically, mentally, or emotionally.

Think about activities such as: reading, listening to music, walking outside, talking with a friend, tidying up your desk, preparing a meal, stretching, etc.

The goal is to choose one action item from the list each day to put a little juice back into your battery.

When you’re stressed and feeling drained, Proactively Practicing self-care helps build a little momentum, consistency, and mental space.

I’ve seen it make a huge difference for the people I coach through different challenging periods in life: becoming new parents, career transitions, relationship stressors, you name it.

We clear the calendar for a few weeks and just focus on completing one self-care item each day. They look at their menu and choose the menu that suits them that day.

Then, once they get their feet under them, we’re able to build in more specific fitness routines that they can stick to without feeling like they’re drowning.

Obviously, the nutrition menu doesn’t fix everything right away, but it gives you a little breathing room.

Without that bandwidth, it’s like you’re trying to build a house (your fitness habits) when the foundation is on fire.

Four mistakes people make when taking care of themselves

As you create your nutrition list, be sure to pay attention to these common mistakes I see people making.

1) Having a very narrow list. I think this graphic says it all:

Consistency depends on Flexibility. Having more options at your disposal is a good thing!

2) Rely on “once in a while” tactics.

For example, a massage sounds great, but since it’s not something you can access regularly, it’s more of a nice bonus rather than a main menu item.

3) Confuse self-care with letting yourself off the hook

Self-care doesn’t mean letting yourself off the hook. It’s about taking care of yourself so you can stay in the game.

Sure, sometimes the right answer is Netflix and chill.

But more often than not, self-care looks like doing the hard thing: going to bed early, doing short exercises, etc.

4) See self-care as a “woo woo” too

If you find it difficult to take the idea of ​​self-care seriously, try thinking of it as System maintenance instead of. 🤖

I choose you, Pikachu!

The new Pokemon game (Pokemon Legends: Z to A) launches today. As a huge fan of Pokemon, one of my friends happened to be favorite Nutrition menu variations perfectly suit you! My client Liz came up with the idea of ​​designing her menu after her favorite Pokemon. He made it seem fun, friendly, and less serious (which can be helpful when things are stressful!) For example, Snorlax represents getting more sleep, Leafeon is time spent outdoors, Machamp is lifting weights, etc. How cool is this? 😃

Click to see more examples!

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Now I would love to hear from you!

• What ways can you proactively practice self-care (system maintenance) this week?
• What items are on your personal nutrition list?

You got this! 💪

-He died

pS. If you’re looking for a coach who takes you as a whole person into account, look no further! Now is a good time to find out ​Fitness training nerd​ Right for you while you can still lock in our old rates. 😃