YOU'RE NOT EATING ENOUGH (PROTEIN)
"Move more, eat less" is really advice that works best for those who are trying to make a change from a sedentary lifestyle to a healthier one. For most women, eating less is actually holding them back.
Specifically, in the protein department. No matter what you've read or heard, active women need between .8 to 1g of protein, per pound of body weight EVERY DAY.
This supports blood sugar regulation, lean muscle mass, fights hunger and cravings, and will have you feeling like a rockstar in the gym.
Using the resources and tools you have now, keep a close eye on your daily protein intake, and if you need more, you know where to start.
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YOU MIGHT BE TAKING A "GOOD FOOD" TOO FAR
Oftentimes we justify going to town on things like almond butter, oats, avocados, coconut oil, etc, because "it's healthy". And the simple truth is, this is a roadblock for a lot of women. And not just in the most obvious (calorically dense) way.
Completely ignoring suggested serving sizes for the foods you choose to eat on a regular basis can actually hurt our relationship with food. If you want 4 servings of that peanut butter, please, enjoy 4 servings! (I'm NOT saying eat less. See #1).
But do you know what 4 servings actually looks like? Tune in to your go-to foods serving sizes, and roughly eyeball/measure things out, before eating right out of the bag or going in with a spoon.
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YOU THINK YOU NEED TO EARN OR DESERVE FOOD OR TREATS
This is a sneaky one but a BIG one. How we talk to ourselves about food impacts not only our relationship with food, but even how we feel about ourselves. Telling yourself you need to "earn" a treat, or you don't "deserve" good food today because you ate too much yesterday, or any variation of using food as reward or punishment, big or small, is not only a disservice to yourself, but dangerous.
The only thing you have to do to "earn" food is be a human who is alive (congratulations!). And no, doing 100 burpees does not burn off or negate food, either. It just doesn't work like that.
Let's take this transactional element out of our food and see what happens. This step can be a game changer for those who often deal food guilt or regret.
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YOU'RE STUCK IN "DIET STARTS MONDAY" MENTALITY
If you're "good" Monday to Friday and then go full YOLO on the weekends, this one's for you. Maybe you feel like you "earned" a cheat day after all that disciplined eating (see #3, please). Or maybe you're straight out of fucks to give because your willpower has been completely drained after 5 days of saying no to things. Or maybe you're not sure what happens, you just know that every Sunday night you're promising you're going to clean it up and be "good" this week, for good.
Deprivation and restriction isn't what it's cracked up to be, and your willpower isn't infinite. Instead of swearing off treats for the week, tell yourself you're going to have some form of a treat every day, and see what happens. Also, it's time to stop making promises we can't keep. This one's a big one, I suggest you watch the video for all of it!
SOCIAL EVENTS THROW YOU OFF TRACK AND MESS WITH YOUR GOALS
This is the big one. Usually it's not the social event itself that gives us trouble, but rather the decisions we make in the hours or days or even weeks following an "off plan" meal or indulgence.
We get caught in a cycle of poor food choice after poor food choice and we don't know how to snap out of it. Or what I like to call, the Fuck It Spiral. "I mean I already feel bloated and gross and have ruined this day, so may as well GO BIG, cuz fuck it, right?"
These vicious cycles make us feel like pursuing our health goals and living a full, fun life are mutually exclusive. Like we have to pick one, because doing both isn't realistic.
Getting to a place where we aren't fighting with food in this way is a process. This is why I have created THE NUTRITION LAB: an in depth, 5 week nutrition and mindset course where we deep dive into the roadblocks that we discussed this week, and more.
It's time to start realizing that we can have our cake and eat it too, we just need some guidance in how to get there. That's what THE NUTRITION LAB is. A roadmap, a step by step plan, to your food happy place.
Watch the video on this roadblock:
Enrollment for THE NUTRITION LAB is open NOW, and doors close on Saturday, September 9 2017. This course will not be available again until 2018.
We kick the program off together on Monday, September 11. Join us!