Mind Over Meals

Street Art in Austin, Texas

You CAN do it! Yes, YOU can. That's where it has to begin.

What's your current fitness and/or nutritional goal?

Take a moment to consider it... do you have one or more in mind?

Maybe you do, but it seems impossible right now.

Don't second guess that goal, but instead let's consider this truth:

You are mentally stronger than you realize.

I promise- it's true! If you don't believe me, I want to encourage you to consider that perhaps your negative beliefs about your willpower and personal drive about fitness & nutrition goals are what are holding you back more than any external factor ever could. I was in that boat too, but I'm constantly figuring out how to change that mentality and will share those lessons below. Even if you think your mental game is strong now, I believe that with the right training and support, you can get even stronger.

I have been meal prepping and eating "clean" for over 2 years now, but I still struggle with getting into a slump and/or letting temptation get the best of me. Usually I'll get a wake up call when my healthy habits fall out of line too long and it energizes me to "reset." My last wake-up call happened the day after my good friend's wedding. I had a grand time celebrating her beautiful marriage and don't regret any of the wine, candy, or cake I partook in that evening. The next day I stepped on the scale (which I rarely do) and had a bit of a reality check. I had a trip planned for 3 weeks later and wanted to get my nutrition back on point so that I could enjoy Mexican culture at it's finest without feeling guilty about indulging in foods and drinks I normally don't include in my nutrition plan.

I know that the biggest set back to my nutritional goals is that alcohol makes me less focused about those goals. Because of that, I made the commitment to not consume alcohol until we were on our vacation. That may not seem like a big deal to some, but I had plans for those upcoming 3 weekends that included events that would be tempting to consume alcohol at. Because of specific measures I took, I was able to keep my commitment to staying "Zone* compliant" and alcohol free for:

• 2 days at Austin City Limits Music Festival

• Monterey Square Wine & Arts Fair

• Another wedding reception for my very good friend

*The Zone is a nutrition plan designed to balance macronutrients (carbohydrates, protein, and fat) based on an individual's physical build and fitness level

It was not easy, but it was possible. At the end of the 24 day personal challenge I was 10 pounds lighter and noticeably leaner (especially around my midsection). In the gym I accomplished several new personal records lifting, so I know my strength improved even while I was losing weight.

I am not trying to impress you. I want to inspire you.

You CAN do it too! Here's what I learned with 24 days alcohol free and Zone compliant:

1. Know your Why

Why do you want to accomplish your goal? Really understand the why. The more meaningful your why is to you, the more motivated you will be to uphold that goal and keep your commitment to it.

2. Make a Plan

Design a plan to keep you on track. Tell at least one other person about it. Prepare for difficult times and have alternatives, rather than excuses to quit. Your plan will likely include meal prepping, committed days to move/work out, and self affirmations to help you through the tough times. Then talk yourself out of choices and behaviors that would sabotage your plan. THAT can be really tough, but it's possible- especially with the right support.

Guys- I stood in line for at least 15 minutes for Amy's Ice Cream at ACL. It was hot. I was sweaty. I created several reasons why I "deserved" some ice cream that day. Thankfully, my sister helped me make the choice to walk away and choose cold Topo Chico instead when I was tired of water. Even with a ton of delicious sounding food truck options, I was able to choose mostly clean options at ACL and stick to the plan. I also brought snacks! We had a 30-40 minute walk to the venue, so I brought my snack to eat along the way since I couldn't bring food into the venue.

3. Keep it Simple

Life is complicated. Keep your meal planning and goal setting as simple as possible. My favorite meal preps are my breakfast casseroles. I make them on Sunday and include whatever veggies I want (usually squash, tomato, onion, and or spinach) and egg. I cut them into single portions once they cool and am ready to go for the work week. I have a pre-portioned breakfast that I heat, add 1/2 avocado (and black coffee), and I'm good to go for the morning! I also tend to cook with just a few ingredients to keep flavors simple, yet tasty. Another favorite meal prep is browned, ground turkey, sauteed Chinese cabbage (also called Napa cabbage), low sodium soy sauce, black pepper, and Sriracha. I can make this meal quick for dinner or ahead of time for lunches. It's great with 1/2 an avocado or a small serving of walnuts.

4. Have the Right Support

Tell someone about your nutrition goal. Make sure it's someone who truly supports you and wants the best for you. Even better, find an accountability partner who has the same goals as you so the two of you can support each other. Text each other victories, challenges, and encouragement. Teamwork makes the dream work! I'm thankful to have a wonderful support team at home, work, and Crossfit 1710!

5. Slow Down

I found that I sometimes eat WAY too fast. Make meal time pleasant and really enjoy what you have planned for the meal. When I eat fruit as a snack, I find that the slower I eat the fruit, the more I enjoy and appreciate it. Sometimes we get in such a hurry, we don't take the time to appreciate the very good food we are fueling our body with. Make the time to adequately appreciate and chew your food to enhance appreciation and digestion.

6. Find a Balance

I went to another wedding and I ate the cake. Actually, I ate 3 types of cake. And yet, I was compliant with my nutrition plan. I didn't deprive myself. I had a little of each flavor and I was very satisfied with a small portion of each. It was delicious! Because I had limited the added sugar in my diet in the weeks prior to then, I was only able to eat a small portion of each flavor, which evened out to a full, reasonable portion. Don't skip the special occasions, but make sure they truly are special occasions. When you plan ahead, you can reasonably enjoy your friend's wedding cake or whatever occasion it might be.

7. Reset as Needed

I made it 24 days! Then I spent 4 days in Mexico enjoying authentic Mexican meals, pastries, market desserts, drinks, and plenty of chips! I didn't feel deprived. I didn't feel overindulgent. When I got home though, it was time to reset. Thanksgiving is coming up. I have a competition in December that I am training for. I have new goals, but the same plan in mind. You can do it too!

Share your questions, challenges, and success with us!

-Coach Jodie