Moderation through Macros

Week Five: Challenges & Roadblocks


What to focus on for week five:

  1. Don't become complacent with your check-ins! It's imperative that you fill in as much data as possible each week. Submit 'em by 12pm EST on MONDAY.
  2. How's the weekly ritual going? Are you setting your self up for success? Are you creating plans or are you 'planning to fail'?
  3. How's your mindset? How are you talking to yourself? How are you taking ownership of your journey and your process thus far? Where do you need to show up for yourself a little more fully?
  4. Block off time for our call this week! If you can't make it, make sure to intentionally schedule a time for you to watch/listen to the replay!
  5. Follow along with the content below, catch up on anything you missed!

Roadblocks and Challenges...

Start off this week, and every future week by listing out your challenges. 
Seriously. 
We often perceive that things 'pop' up and throw us off, but it's rarely the case.
Become a solution oriented person; how can I navigate this potential challenge or roadblock to create an outcome that aligns with my goal?
Let's go over a few more common roadblocks...
#1 The Weekend (no, not the musical group!)
I've gone through phases in my life where I really struggled with consistency.
I'd be "good" all week and then completely blow it on the weekend.
I would negotiate with myself one "cheat meal" but it would never be just one.
Then by Monday, I'd feel ashamed, bloated, and like a failure because of the binging and overindulgence.
So what did I do? I learned to treat weekends just like any other day of the week.
Because truly, there's nothing about Friday-Sunday that is any different than a Tuesday.
Your body doesn't recognize that because it's the weekend, it's fine to binge.
If you truly want to be your healthiest in a body you love, you'll do two things:
1. Change your mindset around food, "cheat meals", and overindulgence justified around weekends, holidays, and other special occasions
2. Develop habits that serve your goals that you practice 80-90% of the time
It's not a sexy answer, but this is part of the reality that creates long-term success.
So, can we agree to treat weekends just like any other day of the week? :)

# 2 Limiting Beliefs
These are stories we hold as truth that keep us from being totally fulfilled and reaching our goals.
Some examples of limiting beliefs around fitness, body image and nutrition are:
●      I don’t have a fast metabolism, so I can’t be successful. Why even try?
●      I don’t have the time.
●      I don’t have the money.
●      I can’t do this because I have other people in my house to feed, and they don’t like “healthy” food.
●      My body is not good enough the way it is.
●      I have to do extreme things to feel good in my body.
Step 1 is to identify your own limiting beliefs. Write them down.
Step 2 is to figure out how that belief holds you back.
For example, “I don’t have the time.” To me this says, “My health is not a priority because there are so many other things and people in my life that are more important than me.”
Step 3 is to decide what a better way of thinking about this would be.
Step 4 is to create a new, more positive statement: I always have the time because my health is my number 1 priority. If I don’t put my health and a positive relationship with myself first, I will never be my best for anyone or anything else.
There’s a good chance you’ll have more than one limiting belief to address, and please do feel free to carry this process into other areas of your life in which you’re seeking change!
I'd love for you to share these with me in the app or in an upcoming check-in!

#3 Your Inner Critic
What does that critical, nasty voice tell you about yourself? What does it tell you that you aren't capable of? What failures does it constantly remind you of?
First, identify what your inner critic says to you.
Second, write three statements from the standpoint of your inner critic.
The first should be your critic speaking to you from an ANGRY point of view. Example: You're despicable and incapable of ever sticking to a plan. Just stop trying and disappointing everyone already.
The next should be your critic speaking to you from a FEARFUL point of view. Example: You've failed so many times before, trying again is terrifying. You will probably mess up and fear that shame all over again.
The next should be your critic speaking to you from a LOVING point of view.​ Example: You're on a beautiful journey of self-discovery. This is a process, and you can learn to progress every step of the way.
You are welcome to make your statements longer and have multiple statements/judgments you address.
Spend some time on this, then read your loving statement aloud. Over and over again. Put it somewhere you can see it every day so you can bask in its warmth and honesty.

#4 Stress and Emotional Eating
 We want to explore the relationship you have with food.
A healthy relationship with food looks like:
  • ​Nourishment
  • Enjoyment
  • Socialization
  • Consciousness/awareness
  • Love
An unhealthy relationship with food looks like:

  • Dependency
  • Comfort
  • Thoughtless
  • Lack of control
  • Overindulgence
I truly believe that food is far more than fuel. 
It brings people together, represents cultures, and can bring so much joy to life!

But just like a relationship you might have with another human, when your relationship with food starts to exhibit the negative qualities above, it's no longer serving you​. It’s important to be aware of this and shift. Your health and happiness depends on it.

If you use food to cope with stress, depression, loneliness, boredom, or any other emotion, you need to work to identify another habit you can replace food with.

Now, let’s establish that it’s not the end of the world if you use food as a coping mechanism, so stop beating yourself up for that! It served a purpose for you at one point in your life, but now it’s causing more stress than it is good. If we can forgive ourselves and with a fresh, neutral perspective.

Let’s recall principle #7 from the Intuitive Eating principles- “Honor Your Feelings Without Using Food.” We love the way this is phrased because the word HONOR makes you consider that your feelings need attention, and right now you may be using food to give them that.

You need to create what I call your WHEN, THEN scenario.

So for example, WHEN I feel stressed, THEN I make sure I take a walk, go to the gym, etc.

WHEN I need comfort, THEN I make a cup of tea and read a book.

Replacing the food as coping habit with something else will take thought and practice, but I promise it can be done!

What will be your WHEN, THEN?

Of course there will be other challenges and roadblocks we hit along the way.
In the process of change we must expect resistance. 
However, it's also important to recognize that we're constantly either building or breaking trust with ourselves, and with our bodies. 
Refer back to your goals and your why often. Knowing what is right for us gives us direction and purpose when things become challenging!