Transform your mind and body with these simple, yet challenging tips.
Tip 1: Put yourself first!
If you’ve ever been on an airplane, you know that on EVERY FLIGHT they repeat the safety rules: put the oxygen mask on yourself first. Then help others.
It’s no different when it comes to your health. If you want to avoid a “standard decline as a result of aging” then take some time right now to love your one and only body. It’s NOT too late! Start right now to put your health first.
Transform your life by remembering your own health is important too.
Tip 2: Personal responsibility.
I’m a Taurus, and I don’t like it when people tell me what to do. I’m guessing you’re the same in many ways. .
Think back to a job or a project when you did what you someone told you what to do. .
Now recall a time when you took ownership of a project, and took responsibility for the outcome. How did those results compare? Was the outcome satisfactory?
My clients fit into two categories. (This is true for me too.) They show up and do what they’re told to do, but it stops there. Or, they take personal ownership of their goals, and work above and beyond to achieve success. Which set do you think experienced greater transformation?
Tip 3: Progress, not perfection.
This is a tough-love lesson for me too. But I’m telling you from experience, done is better than perfect. Stop worrying about the hangups and roll with it.
Think about Nike. Just do it.
What’s important is that you clarify WHY your goals are important to you. If you don’t have a deep motivation, your results will be fleeting because you won’t have skin in the game.
Be your own boss.
It’s never too late.
Tip 4: Self-doubt is a beast.
As much as social media wants to remind us: it’s not always rainbows and unicorns. Especially when we let our self-doubt get the best of us. .
This is where mindset FOR THE LONG HAUL is critical. If you’re truly looking to transform your life, play the long game.
Have a little pep-talk with yourself. Remember that Rome wasn’t built in a day. Fine wine takes time. There can only be high peaks if there are also deep valleys.
Put some tools in place (like a strong, unwavering sense of WHY) for when the going gets tough. That way you’ll know without doubt that you can keep going. Because there is light at the end of the tunnel, and it’s beautiful.
Tip 5: Anxiety is totally normal.
Patience is a virtue. When you feel anxious to see immediate results, you’ll feel disappointment when it doesn’t happen right away. You’ll feel stressed out. And you’ll more likely abandon the project.
Slow down. Take a breath. Put one foot in front of the other. Take it one day at a time. Stack mini-habits and small successes. The compounding effect will add up before you know it.
Tip 6: Be your own best friend.
When your bestie comes to you upset about something, how do you treat her? When she wants to vent, or feels frustrated, do you listen? Do you care?
Now how do you treat yourself if you have the same problem?
Do you believe that you deserve the same care and attention you give to your best friend? (Trust me. You do deserve it.)
What’s important is that you love yourself. And if you’ve forgotten how to do that, you can choose again.
Stay the course.
Slow and steady wins the race.
Tip 7: Make it work for you.
Which is easier: changing your life to fit your goals, or changing your goals to fit your life?
Now, I’m not suggesting that you take the easy way out. I am suggesting that you make the process weave into the fabric of your life as it is right now, today. If you take it one day at a time, soon you’ll achieve the outcome you seek.
Design your goals with your life in mind. If you’re in sales and travel 3 weeks out of the month, your goals are going to look a little different than a mom of 3 kids….
Tip 8: There is never a “right” time.
Which means now IS the right time.
Why wait to put yourself first? Why wait to take the leap?
If you’re on the fence, if you’re even considering it, just go do it.
Tip 9: Love your body for what it CAN do.
Be grateful for what you do have. And let go of what you don’t. .
I will never, you will never, he will never, she will never have the “perfect yoga butt” in a weekend. That takes years of dedicated practice.
Love your body for what it CAN do right now, today. And then go do that. Every day. See where the journey takes you.
Find what works for you.
Now is a good time for it to be the right time.
Tip 10: Design your life like you want it to be.
Imagine your future self. How do you look and feel in body AND in spirit? What do you do?
How do you want to feel? Confident? Capable of handling anything that life throws at you? Free to try new things? Comfortable in your own skin?
How could you start living a little more like that person today?
Make a commitment to yourself and take ONE small step in the direction of your dreams.
Tip 11: Slow down!
If you’ve ever been my client, taken my Pilates class, or have followed me at all, you know I repeat this phrase. Because it’s true.
You can slow down your physical movements and get more work out of the exercise. Slow down while eating to get more nutrition out of your meal. You can slow down your brain and produce higher quality work.
Why does this work? What is this wizardry? Who is the “man behind the curtain” so to speak?
Bringing mindfulness into your daily routines and habits makes you aware of them. If you’ve clarified WHY you are doing something, now you’ll have more awareness to recognize if the thing is or is not serving you. When you become more conscious of your choices, change happens.
Tip 12: You <-> Your environment
Where and with whom you choose to spend your time has a huge impact on your mental and physical health. Jim Rohn said, ” You are the average of the five people you spend the most time with.”
If you’re looking to make a change or improve something about yourself, take a look at your environment. Does it please you? Are the people around you encouraging? Do they lift you up in a constructive way?
Do you have room for improvement?
You are wise. You can choose again if you wish. What’s important is that you think about who you want to be, what you want to do, and where you want to do it.
Design your life.
Take a minute.
Scan your environment.
Tip 13: Choose wisely⠀⠀⠀⠀⠀⠀⠀⠀⠀
To build on Tip 12 from yesterday: through natural psychology, we emulate those around us. So logic dictates that if you want to shift something in your life, start spending time with someone who is already doing it well. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You’ll start to adopt tips and habits without having to make a dramatic overhaul. This is the law of averages. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tip 14: Dig deep⠀⠀⠀⠀⠀⠀⠀⠀⠀
I spent YEARS doing what I thought were the right things to change the way I felt about my body. It would work for a while, or just a little bit. But I wasn’t able to make (what I thought was) a sustainable, transformational shift.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once I dug deep, explored WHY I held certain beliefs about food or exercise, and where I may have picked up those patterns, things started to change.⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’re reading this, its likely that you’re not a kid anymore. Thus it’s same to assume that you’ve had years to create who you are right now. Do yourself a favor, love yourself today. Take a moment for a deep dive and ask yourself the tough questions.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tip 15: You deserve it⠀⠀⠀⠀⠀⠀⠀⠀⠀
Speaking of loving yourself…you deserve it. You are worthy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your life won’t come crumbling down if you take a 5 minute break to regroup and recharge.⠀⠀⠀⠀⠀⠀⠀⠀⠀
If it does come crashing down, then you’re in the right place because you REALLY need to take a self-care moment.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Find something, anything, to celebrate and give thanks in your very own life. It’s magical how it turns your frown upside down.⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are wise. You can choose again if you wish.⠀⠀⠀⠀⠀⠀⠀⠀⠀
What’s important is that you think about who you want to be, what you want to do, and where you want to do it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Choose friends who speak life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dig deep to find out why.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tip 16: Zen mind, beginner’s mind⠀⠀⠀⠀⠀⠀⠀⠀⠀
Often when I used to teach Pilates, I would make the die hard regulars sweat like crazy when I taught a strict beginner mat class. They were often surprised how hard the basics were.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Challenge what you think you already know and see if you can find a new approach. Shake it up a bit.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Is there a “Negative Nancy” in your life who always dismisses opportunity as though it’s already lost? What if you try something new like a kid would try something new?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tip 17: Get a mentor⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sit at the feet of giants. Learn from those who’ve gone (and failed) before you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Find someone who will life you up, snap you out of it, or generally give you the love you need (even if its tough sometimes).⠀⠀⠀⠀⠀⠀⠀⠀⠀
Accountability is a massive change agent. Especially after the initial honeymoon period is over.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tip 18: If you’re “too busy,” it’s not important enough⠀⠀⠀⠀⠀⠀⠀⠀⠀
We’re all busy. Even my long-retired mother-in-law is busy. Don’t let that be your excuse.⠀⠀⠀⠀⠀⠀⠀⠀⠀
In fact, I’ll bet that may just make it easier. You won’t have time to second guess yourself. Just go do the thing you want to do.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Create structure in your schedule to fit in the right mix of food/exercise/rest you need to win the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are wise. But sometimes it’s great to question what you know.⠀⠀⠀⠀⠀⠀⠀⠀⠀
What’s important is that you question your beliefs, question your mentors, and question your schedule.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Get a buddy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tip 19: Stop thinking about “can’t do”. Start moving toward “can do”
I was talking with a client this morning who was feeling stuck. She feels like she’s slipped a bit, and this frustrates her.
We talked about what is causing her to feel so icky physically and mentally. We realized these feelings stem from a sense of failure because she did things she knows don’t serve her.
In other words, she “couldn’t stop doing” xyz. And now she feels like she screwed it all up.
OK. It’s uncomfortable, but it’s a strong reminder why doing those tings doesn’t work, right?
So what if you fill up your time with things that you CAN do? Things you know will succeed?
What if you take what precious time you do have to promote your personal development and use it to your advantage?
Tip 20: Be your own guru.
I’ll admit: this is easier said than done. If you could magically become a guru, then you would already be perfect, right?
Do you know any mentors or leaders who didn’t have to work hard for their success? Did they stumble along they way? Likely. That’s what makes them mentors.
You wouldn’t hire a coach or lean on a mentor who tells you only what you want to hear. Right?
So don’t give yourself any lip service either.
Consider this: how can you model your own life after your role model’s life? Routines and habits? What could work for you? What can you learn from where have they failed already?
Tip 21: There’s more to life than how much you weigh.
This statement can feel a little shocking. (Especially if you have a history of all-consuming eating disorders like me). But the truth is: consistent, diligent action toward your weight loss goals could only take a few hours a week.
Don’t over-complicate the small stuff. That’s where the success will shine.
Keep it simple.
Tip 22: Eat real food that you actually like.
One of my clients was TERRIFIED that I was going to make her eat spinach. This was a major barrier for her, and she wasn’t going to hire me if that was on the menu. Full stop.
Because there are many other ways to bulk up the vegetable servings every day, we can avoid spinach. She was beyond thrilled that I wasn’t going to make her have a green smoothie every morning!
One of the biggest benefits to your health and your physique is adding in more real food. (And eliminating processed foods.) What is “real food” you ask? Anything that doesn’t need an ingredient label. Or has only one ingredient. Avocado. Tomato. Steak. Chicken. Stick to the perimeter of the grocery store and you’re good to go. Or better yet, go to the farmer’s market…
Mix and match these ingredients to make an infinite number of enjoyable meals. And you can skip the ingredients you can’t stand.
Tip 23: You choose.
Building on the last tip: you aren’t required to do anything. It’s your body, and you can do what you like. But if you want to see change, you need to CHOOSE change. Go back and revisit Tip 2: Personal responsibility.
There is no “best” diet or exercise program. There is no “one-size-fits-all” plan that you can follow and expect results like the ad suggests.
It’s up to you to make the choice, commit the time and energy, and stick to your conviction. Even when you’re frustrated or don’t want to.
Tip 24: Make it work FOR you, not against you.
If you have an injury, we can modify to fit your needs. Do you have an allergy or autoimmune response? We can eliminate known triggers. If you know your schedule will prevent certain activities and promote others, we can plan on that.
Know what your limitations and your strengths are so you can use them to your advantage. Proper planning is the key to success.
Tip 25: Start again. With love.
You get to start with a clean slate any time. If you feel like you screwed up, you get to choose again. Because this isn’t a “diet” but it is a lifestyle. It’s a method of optimizing your health. For your LIFE.
From a client: “Precision Nutrition Coaching taught me habits and changed the way I view my body and the food I put in it. It’s a life plan, and it’s something I know I can manage forever.”
Start fresh. Listen and Love. You can choose again.
Tip 26: Perfect mindset every minute is not always true.
I struggle with this one. A few of my mentors had a “just do it” attitude, which doesn’t work for me. With an auto-immune disease which zaps energy, sometimes it feels like a major mountain to achieve one task.
And social media conditions us to believe that everyone is perfect every minute of the day.
News flash: not true.
You can’t experience a peak with out knowing the valley too. Plan for the tough times, and double down on our discipline to carry you through.
Tip 27: Fake it till you make it.
If you’re not feeling brave today, pretend like you are. Usually everything you want is just on the other side of your comfort zone.
What might you accomplish today if you took one tiny step into that un-comfortable zone? How big is your dream?