7 Habits Wrecking Your Health (Part 3)

Hey folks this week we wrap up our series on the 7 Habits that are wrecking your health. If you haven’t already read the first two blog posts go back and read Part 1 HERE and Part 2 HERE so you understand all the habits to avoid.

This week we are going to take a closer look at some of the common emotional triggers that can damage your health.

Discussed below we will be covering how your emotions are impacting your dietary decisions and how your relationship with the scale is negatively affecting your fat loss goals from a mental standpoint.

6. Your Emotions Are Controlling Your Food Choices

When there is a stressful event or we experience sadness or depression we are drawn to certain kinds of food because they provide temporary comfort from the negative emotion.

Cravings for particular foods are not all caused by the same things in our body. There are actually three different types of cravings that people experience on a regular basis.

3 Types Of Food Cravings

  • Supportive: The body is trying to fulfill a deficiency. You crave dark chocolate because you are severely deficient in magnesium.

You crave peanut butter because your body is trying to make sure you get an omega 6 fatty acid that is missing in your diet.  

  • Emotional: Trying to find a food to fulfill a feeling ,even if it’s short lived. You get depressed as a result you eat ice cream which elevates your mood for a short period of time.

When you come down from the ice cream high your low is much worse. The surefire way to elevate your mood again is to eat more ice cream. This is a tricky cycle to follow because this is how food addictions are created.

  • Associative: Associating a food with a memory or experience. Let assume you are  very close with your family and used to regularly share meals with them. You liked the food but what you really loved was seeing and spending time with your family.

You get a new job and move out of state away from your family and miss them very badly. Suddenly you find yourself cravings the foods you used to eat with them at family gatherings.

You aren’t actually craving the food, but because of the association the food has with your family whom you miss you crave the food.

Many of the food cravings that people experience are directly tied to how they impact the chemicals in the brain to make the person feel better.

I don’t know anyone who describes feeling powerless or addicted to purple cabbage or broccoli like some people do with sugar and processed carbohydrates.

People choose less than healthy options when they have food cravings, because these foods impact their emotions.

There have been multiple studies that link the amount of the stress hormone cortisol in your body to consumption of junk food. Those with higher levels of cortisol ate more junk food than those with lower cortisol levels.

Another study showed that these negative moods not only lead people to eat the wrong foods but also caused those folks to eat much more of those poor food choices as well.

Do you find yourself eating poor food choices out of because of sadness, anxiety, depression or any other negative mood when you know that you feel no physical hunger ?

Try eating the foods below next time your mood takes a negative turn. These foods will  help to  boost your mood, and improve your health long term.

Break The Pattern:

Another strategy can be to replace eating food with a habit that also boosts your mood. This Going for a walk, listening to your favorite music or heading to the gym for a workout have all improve a person’s mood.

When it comes to the foods you eat on a daily basis they can negatively or positively impact your mood and energy throughout the day.

There are specific foods that can be especially helpful for boosting mood because they contain the precursors to the brain hormones (neurotransmitters) that control how you feel.

Those two main neurotransmitters that control your mood are serotonin and dopamine. Let’s cover some of the foods that help to boost production of these hormones.

Foods That Boost Serotonin

 

  • Turkey

  • Chicken

  • Shrimp

  • Tuna

  • Salmon

  • Halibut

  • Sardines

  • Cheese

  • Pumpkin Seeds

  • Sunflower seeds

  • Cashews, Almonds, Walnuts

  • Legumes

  • Spinach

  • Sweet Potato

  • Lamb

    Foods That Boost Dopamine

 

  • Fish

  • Eggs

  • Chicken

  • Turkey

  • Red Meat

  • Beets

  • Artichokes

  • Raw Almonds

  • Sesame Seeds

  • Pumpkin Seeds

  • Almond Butter

  • Tahini Butter

  • Avocado

7. Letting the Scale Impact How You Feel

I don’t like scales when it comes to tracking fat  loss or reaching goals. A lot of people  get up in the morning and step on the scale.

Those people  let the number on the scale dictate how they feel about themselves starting at the very beginning of the day.

If the number on the scale  higher than expected they person feels depressed, if it’s lower than expected they feel excited.

I hate to see this because the scale is very easy to manipulate, and is never a true gauge for fat loss or health.

Scales don’t tell the whole fat loss story, and can have powerful impacts on a person’s emotions and self esteem, typically those impacts are negative.

3 Big Problems With The Scale

  • Weight Fluctuates Dramatically

The human body is truly amazing, and very responsive to the signals we send it. We are constantly eating, drinking, going to the bathroom, sweating

Morning and night time weights will also fluctuate because of what you have been eating, drinking, salt and carbohydrate consumption and your hormones.

  • Weight Alone Doesn’t Reveal The Whole Story!

We all know that muscle weighs more than fat, but in the process of losing “weight” you never want to sacrifice hard earned muscle!

Ignore losing “weight” are interested in losing fat, and scales that give a body fat percentage are very inaccurate.

The goal is to reduce body fat while preserving and even building muscle mass. Weight loss doesn’t answer if we are losing fat, or burning up muscle.

  • Your Self Worth Is Greater Than A Number On A Scale

Having a goal and wanting to make changes is an amazing part of life, but DO NOT let a number on a scale control how you feel about yourself!

Don’t fall victim to playing the up and down emotions game associated with scale addiction. Look how far you have come, and realize you have EARNED every step along the way.

Everybody is a work in progress and has their own journey in this life. Focus on your journey, and  the distance you have traveled since first starting on this path!

Break The Pattern:

Before we cover how to track progress without a scale let me say this: DON’T TRACK ANYTHING DAILY!

Any form of daily tracking can become an addiction, and fosters an unhealthy relationship with your body and food. Once more  DON’T TRACK ANYTHING DAILY!

I recommend tracking your progress every 2 weeks. Take these pictures and measurements  at the same time, on the same day of the week. A Monday or  Friday morning before you eat breakfast are the best options.

Tracking Progress Without A Scale (Non Scale Victories)

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These habits are based on getting you to your goal in a sustainable fashion that can be maintained, while keeping you accountable along the way.

 

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7 Habits Wrecking Your Health (Part 2)

Hey folks we are going to be pick up where we left off last week discussing the 7 habits that are wrecking your health, and what to do if you are stuck in one of these cycles.

If you haven’t already read part one of this blog series  HERE. It will help to provide the context necessary for you to get the most out of this blog post.

4. Sitting Too Much and Disease/Death Risk

As a society most of our daily activities take place with us sitting. Everything from our morning commute, the work that you do at a computer or your leisure activities like watching a movie or TV places place sitting.

It’s not that sitting in general is a horrible practice, but the amount of it you do on a daily basis  is where it begins start to damage your health and  increase your risk for diseases, and premature death.

Unfortunately sitting for prolonged periods of time is linked to premature death, and yes you read that correctly premature death and sitting are associated.

The interesting fact is that even if you exercise for an hour everyday, it does not offset the general sedentary lifestyle of sitting too much, these people are at the same level of risk.

Sitting for six hours or more per day can increase your risk of heart disease by 64%! Your risk for certain types of cancer is dramatically increased,  and your life expectancy is decreased by 7 years.

Based on the above factors and the risks they put you at for an early trip to grave site it is safe to say that sitting is killing you... slowly.

Now that we have covered how sitting too much damages your health we are going to take a look at the new habits and patterns you can implement in your life to solve this problem.

Break The Pattern:

The goal is to create periods of moderate daily activity that break up the time spent sitting.

To break up these periods of sitting that take place throughout the day you are going to be focusing on two different actions:

  • Taking a break from sitting once every hour
     

  • 30-45 minutes of Non Exercise Activity

While your trip to the gym does have huge health benefits, it does not count towards your 30-45 minutes.

These forms of non exercise physical activity could be walking to work, doing yard work, walking your dog the possibilities are endless. The focus is to get your body moving around for periods of at least 10 minutes at a time.

You want your non exercise activity to be done throughout the day, not all at once.

Next we will be looking at some strategies that help you to incorporate these periods of movement into your day and take the stress out of the new habit.

Activity Alarm:

We all live busy lives, and it can get very easy to lose track of time when we feel the squeeze, especially at some place like work.

Set an alarm for every few hours so you are reminded to get up and walk around for at least 10 minutes.

This same alarm system is a great reminder to stand up at least once an hour and  take a short stroll around the office before getting back to work.

Drink More Water:

While consuming more water has its own health benefits, the purpose here is to force yourself to get up more frequently from your desk to fill up your water bottle or go to the bathroom.

Schedule A Walking Meeting:

We spend a lot of time inside and don't get to truly enjoy the fresh air or  beauty outside enough. Break up the monotony of a meeting by scheduling a walking meeting instead.

By combining walking with a client or business meeting it can enrich the process and  provide mental and physical stimulation.

Make All Your Phone Calls While Walking:

This is a great trick for remembering to make phone calls, but also using the phone time to increase your daily movement.

This is a great habit for sneaking in an extra 45-60 minutes, that you would have otherwise been sitting.

Afternoon Slump/Food Cravings Walk:

Everyone has experienced the afternoon slump that typically results in a cup of coffee or a sugary snack.

Sometimes it is just boredom or the fact that you have been sitting down for too long. Use this opportunity to wake your body up, go for a walk and have a glass of water instead of hitting the vending machine.  

For people who experience strong food cravings for poor foods I encourage them to go on a walk.

5. Eating Too Fast Or Stressed


To properly digest food you need to be in a relaxed state, otherwise your digestive system will not function properly and cause dysfunction.

Do you ever experience bloating, gas or burping shortly after meals ? Trying chewing your food better and see if those symptoms improve.

Eating quickly can appear to be a time saver, but it causes people to overeat and not pay attention to the signals the body is sending.

As a society digestive problems, stress and rushed eating all go hand in hand, and are interrelated.

When you are distracted while eating your attention is not on how full you feel, or your digestion.

You have an innate system in your body that connects your digestive system to your brain. This system is designed to regulate hunger in your brain based on the amount/quality of  food in your stomach.

The signal from your stomach to your brain takes 15-20 minutes. However if you eat an entire plate of food before your body can send or receive the signal you can easily overeat.

Break The Pattern:

To help break this pattern you will need to become more aware of your habits around food, and whether you are eating on the run or sitting down and relaxing.

By incorporating more mindful eating into your daily life you will naturally reduce stress and eat in a more relaxed state.

This relaxation when eating allows for better digestion and a person to be more in tune with their hunger from the brain and stomach stand point. 

Here are the top five ways you can start to incorporate more mindful eating in your everyday life and   meals, starting with the next bit of food you take!

5 Ways To Increase Mindful Eating

  • Get away from screens and stressful activities - Take 5 deep breaths

  • Think about three things you are thankful for in life before taking your first bite of food

  • Admire the colors and smells of your food

  • Put your fork down in between bites. This habit leads to better chewing and digestion

  • Eat until you are no longer hungry for the next bite, not until you are “full”

Part 3 Next Week!

The 7 Habits Wrecking Your Health (Part 1)

Everything in our body  from head to toe is interconnected and all works together as a system. What you eat and how you sleep can impact your hormones. How you exercise and manage your stress can impact your adrenal health.

Most folks focus on a singular area such as nutrition or exercise, but forget to address other areas like stress and sleep which are just as important.

The  bigger picture of  health includes: nutrition, sleep, stress management and exercise in a balanced manner, and they all impact one another.

When you get  overly focused on one aspect of health and don’t address the other areas your health will suffer.  

An important part of this health picture is understanding your habits that create patterns. These patterns drive your behaviors everyday.

The habits you develop that control your behaviors can improve or hurt your health, but the best part is you can change your habits!

Here are the top seven habits wrecking your health, and how to break these patterns if you find yourself stuck and don’t know what to do.

1. Undereating Leading To  Overeating

You start an extreme calorie restricted diet, and think that the less you eat the better your fat loss results are going to be.

You start eating  1,200 calories every day  unaware of the health problems and potential binges that are going to result.  

You have no energy and are hungry all the time. At some point you give up on the diet calorie and gorge on all the foods you have been restricting.

You feel guilty for not staying on the diet , and think that you can make up for the gorging by eating 1,100  calories per day instead of 1,200.

As a result of eating even less you are hungrier, you have no energy and your sleep is starting to get worse and your food cravings feel out of control.

You continue on this path and then it happens again, you have a day where you gorge on all the food you have been craving for the past few weeks.

To “make up” for the overeating,  you choose to lower calories even further trying to eat 1,000 calories per day.

Over time this pattern leads to hormonal dysfunction, thyroid and adrenal damage, insomnia and metabolic damage.

Breaking The Pattern:

Realize that you are not your food choices, what you eat doesn’t make you a bad or a good  person.

Stop trying  to punish yourself for food choices or going off a diet. Know that with any dietary change there are going to be bumps in the road.

Eat whenever you experience physical hunger and stop eating when the next bite of food no longer looks as appetizing as the first bite.

Avoid eating around stressful situations or out of habit or entertainment. Don’t let your emotions become a driver for hunger. Emotions can trigger cravings not actual physical hunger.

Center your meals around one to two  palm sized portion of protein ( eggs, chicken, ground beef)  and fill up the rest of your plate with non starchy vegetables (brussel sprouts, kale, broccoli, asparagus, onions, peppers) and one to two thumbs worth  healthy fats (butter, coconut oil, olive oil, palm oil). Include some starchy vegetables ( potato, squash, sweet potato,taro) if you do well with them.

2. Riding The Blood Sugar Roller Coaster  

You start your day with a breakfast of granola, toast with jam and a glass juice with a cup of coffee. This breakfast is extremely high in sugar and processed carbohydrates, while lacking any healthy fat or protein.

This breakfast fills you up but doesn’t provide the lasting energy you need, as your blood sugar levels crash from breakfast you feel a significant mid morning energy dip and cravings.

To help get your energy back you grab a Kind bar from the break room, again very high in sugars and processed carbs and low in protein and fat. This sugar pick me up works until at lunch you are starving again.

You have a sandwich at lunch while is the most filling and satisfying meal of your day so far, but mid afternoon you feel the crash again need a snack to make it to dinner after work.

The fact of the matter is while some of these foods are not the type of sugar you find in candy, they still break down into sugar and  react the exact same way in the body.

These foods that are converted into sugar are more dangerous because they masquerade as health foods and people assume are good for their health.

Someone who eats this way is riding the blood sugar roller coaster. They are constantly hungry and need to snack and eat to boost  energy. These folks experience frequent dips in energy, mood and cognition due to low blood sugar.

Breaking The Pattern:

Center all your meals around one to two  palm sized portion of animal protein, vegetables and some healthy fats. Breakfast could be two or three eggs cooked in coconut oil or butter with asparagus or kale. If you are still hungry have a fourth of an avocado or a half cupped hands worth  of raw nuts.

Is your mid morning snack the result of physical hunger, a mental craving or just a habit ?  Keep some beef jerky, coconut chips, hard boiled eggs or a small vegetable tray on hand if you are physically hungry before lunch.

There are going to be some sugar cravings to break , but avoid the urge to give in to the cravings. Realize that most of the time these cravings are a mental feeling not  actual physical hunger.

Make sure you aren’t turning to another source of sugar and over consuming that instead. This is common with people who are giving up sugar, but start to consume a ton of fruit instead.

Use distraction to your advantage. Develop a new habit that you will do when you feel a sugar craving, over time this becomes a patterns and a new behavior takes the place of eating sugar. Drink a glass of water and go for a walk instead of heading to the vending machine.

3. Stress and Poor Sleep

The two biggest dark horses when it comes to health are stress and sleep, and they never get the attention they truly deserve when it comes to the health picture.

Although most people wouldn’t see an immediate connection between stress and sleep they are very interrelated.

We have a hormone named cortisol that is secreted in a specific rhythm with our sleep and wake cycles.

The hormone cortisol has gotten a bad reputation as of late, but the fact is that we need this hormone in the right amounts to be healthy.

The poison is in the dose with regards to cortisol, and many people force their body to make more of this hormone than is good for them.

How It’s Supposed To Work, But Doesn’t

When you wake up in the morning you have high amounts of cortisol which triggers you to feel awake and alert. You may get  spikes throughout the day but  your cortisol  levels overall decrease the longer the day goes.

Cortisol is at its lowest levels at night so other sleep promoting hormones can be secreted. These low levels of cortisol help you sleepy and help you stay asleep during the night.

Because cortisol is a stress hormone you can interrupt this pattern your body has by inserting stressors throughout the day in the form of; exercise, diet and regular life stresses, and lack of sleep.

What’s extra harmful to your health is that stress and lack of sleep feed into each other amplifying the negative effects of the other.

As an example you ride the blood sugar roller coaster all day using sugar, processed carbohydrates and coffee to give you energy.

Your job has lots of stresses that you take home with you in the form of late night emails and extra work. You go to the gym and crush yourself for a few hours as a stress relief.

When you get home and eat and try to go to sleep you sit there wide awake, eventually falling asleep and but getting poor quality sleep.

The next day you are way more tired because of the poor sleep so you rely on caffeine and sugar to get you through the day.

Even though work is less stressful today you are creating an internal stress with the lack of sleep, caffeine and sugar. Then this cycle repeats itself!

Breaking The Pattern:

Find some time throughout the day to practice a form of stress management. This could be meditating or going for a walk while listening to music or read. Find something that helps you deal with life stresses.

Try not to consume caffeine past noon, even though some people  are non responders to caffeine and can fall asleep the sleep quality they get is still negatively impacted.

Balance your meals and not rely too much on carbohydrates for energy, make sure that your meals include sources of healthy fats and proteins to give you a longer lasting energy and prevent crashes.

Don't exercise within three hours of bedtimeWhen you hit the gym too close to bed the stress hormone cortisol that is released when you are deadlifting is also keeping you wide awake at one thirty in the morning. Allow yourself enough time to wind down between exercise and bed.

Have the majority of your carbohydrates at night time. This helps to dampen higher cortisol levels. 

 Carbs at night also  allows your body to turn more of the tryptophan from your protein into the sleep promoting hormone melatonin.

 If you have trouble with sleep eat protein and a good sized serving of starchy carbohydrates at dinner instead of taking a melatonin supplement. 

Part 2 Next Week!...

Fill out the form below if you’re looking for a coach who can help you adopt the simple habits necessary to reach your health, fat loss or muscle building goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained, while keeping you accountable along the way.

 

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Start Today

A body at rest stays at rest, while a body in motion stays in motion this is Newton’s first law of motion known as inertia. This same principle applies to our mental processes when making a change in our life, the hardest part is starting.

Whenever anyone has a goal the best thing to do is start today, it doesn’t have to be a monumental step, but getting started is the most crucial part.

A week, a month, a year from this moment you will look back and wish you started on the path to your goal today.“I’m starting on monday” is a  dangerous saying. Most people’s mondays can last months and years. They never get started as a result.  

Let go of the idea that we need to be perfect right out of the gate. No race begins at the finish line, getting to your goals should be treated the same way.It is a marathon not a sprint, start slowly and build.

Small daily improvements are the key to long term staggering results. Show up, do your best and check the box for the day. It isn’t always going to be pretty, but it will always count towards progress.

The clients  I have worked with that  achieved the best results were ready to start making changes the first time we spoke. They were consistent in their efforts, and accepted bumps along the way.

None of them were big changes, some of them drank an extra glass of water four times a week or went for a five minute walk twice a week. Over time those small habits compounded and gave them momentum towards much bigger goals.

Do something  today that moves you closer to your goal. Once you begin you start to feel differently about how far your goal is ,but more importantly you feel better about yourself too.

You had the courage to admit that you are not happy with an aspect of your life rather than justifying it, that alone is progress towards a better you.

There are two kinds of goals people have; outcome and behavior based goals. An outcome based goal is the end result or goal that you hope to accomplish. An example would be to lose 30 pounds.

The biggest flaw with outcome based goals is that you can’t directly control your accomplishment of them. These goals are the result of many other habits that accomplished day after day.

Behavior based goals on the other hand are the habits you adopt accomplish an outcome based goal.

An example would be I am going to eat five servings of vegetables every day. Behavior based goals are my preferred method to help someone achieve a goal.

One of the most beneficial characteristics of a behavior goal is that you can directly control the goal.You give yourself the opportunity to be successful every single day, and use momentum to your advantage.

I highly encourage anyone out there who has a goal they’ve been thinking about to start today. Pretend tomorrow or Monday isn’t promised to you because truthfully it isn’t.  

The path is going to be a little difficult and scary, but that is the cost of self improvement and being stronger version of yourself.

As you accomplish these small goals and develop habits you will develop your own resistance to getting off the path and become stronger for dealing with the challenges. Start today, your future self will thank you for it.

Fill out the form below if you’re looking for a coach who can help you adopt the simple habits necessary to reach your health, fat loss or muscle building goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained, while keeping you accountable along the way.


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Why Diets Fail and How To Succeed

Habits That Stick

A large part of the reason  most people are not  able to follow a plan is they have not developed  habits that stick.

When I say habits that stick I am referring to the default habits that contribute to long term success.

These sticky habits become the new default to fall back on. With continued growth new set points will be achieved closer to the goal.

There are going to be steps backwards, but the person continues moving forward  because they have a new setpoint to work from. They know their goal is only met by moving forward each day.

Everyone these days is on a diet or doing a thirty day challenge, but what happens after that diet or thirty day challenge ends ?

They have reached the top of the mountain after thirty days, but have not built the habits to support this way of life for an extended period of time. Because the habits have not been built people typically return to their default habits.

This is typically where the wheels come off the wagon and there is a binge. The binge results in a return to the old default habits, and weight gain happens again.

After feeling guilty for going back to their old habits the person goes on another diet or thirty day challenge and cycle is repeated.

Each time a person goes through this weight loss and gain cycle they become more metabolism adapts better making fat loss more difficult.

Naturally the person thinks they need to restrict calories further and exercise more, but that is only digging a deeper hole. This cycle is  dangerous  mentally and physically.

When The Perfect Ruins The Good 

If the only thing you have been for the past twenty fives days is perfect and suddenly you slip up. That air of perfection is out the window, and your hashtag privileges are revoked on instagram I hear.

Short term goals should be easy right ?  why couldn’t I be perfect for a month ? insert the other common negative self talk here.This   fosters a very negative mindset, and can create unnecessary stress around food.

I always tell my nutrition clients, we aiming for progress not perfection. Think of achieving  a goal like a run,  it is a marathon not a sprint. You learn a lot from the journey to your goal.

Managing small setbacks allows you to handle larger setbacks with a positive mindset to keep moving forward.

Evolutionary Software

Biologically  humans are not hardwired for long term goals. Our survival from an evolutionary standpoint was regulated moment to moment.

Your physiology is only concerned with keeping you breathing and living until the next moment, hoping you will procreate if you are healthy enough.  

You body only cares about the short term because as hunter gatherers you could  potentially die at any moment. The system that regulates this is the fight or flight stress response.

It is responsible for making sure you get out of that stressful situation alive at any cost necessary to the body. To make the stress hormones needed to ensure your survival your body steals the precursors to all the other hormones. Sorry but low testosterone doesn’t matter if you are dead.

This short term hard wiring is also why you crave sweet foods.The sweet foods provide the feedback to your primal brain that this is a safe, dense source of energy.

We get the signal to eat as much of this food as possible , because it won’t be around for very long once the seasons change.

These are the kind of short term hard wiring that helped our species evolve, however this is not the best system for managing long term goals.

A Better Approach

Make sure that the habit you are adopting is small enough that you can not fail. It should almost be insulting how simple it is.

Instead of trying to complete the habit seven days a week start with  three days a week, think marathon not sprint. Build up over time and work your way up to seven days. Don’t try to start the race the race at the finish line.

The beauty of this approach is that  there is no end date or  abrupt ending. When these challenges and diets end they leave people without another path to follow except another thirty day challenge or diet.

The habit based approach to  health is focused on compacting all the small changes into something much bigger, and learning from the journey along the way. The longer path may be windy and difficult to stay on at times, but it will take you much further if you stay on it.

There is no judgement or perfection prioritized. It is about progress pure and simple. People experiencing smaller struggles and setbacks along the way helps to develop a stronger constitution and an ability to  handle larger challenges.

Keep  yourself accountable to someone else. Enlist a friend to help keep you on track or have them complete the habits with you.

Things such as sending picture messages or making a facebook group can be great for accountability. There are also habit tracking apps as well.

Once you have a habit down and it becomes autopilot, it is time to adopt  a new habit. With my clients I have noticed that most people do very well with a new habit every two weeks.

If a habit is more challenging, lay the groundwork for an extra week to make sure it is solidified before moving forward.

To make sure the habits stay interesting and things don’t get boring  cycle between nutrition, sleep, exercise, stress management. If every habit you adopt is related to nutrition it is much easier to burn out and lose interest. Make improvement to all areas of your life to reap the health benefits.

If you’re tired of working hard, and not getting the results you want, I can help you adopt the simple habits necessary to reach your health or fat loss goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained. I’ll be there every step of the way to support and keep you accountable.  

Get on a Strategy Call with me to Discover how to achieve your health or fat loss goals, and make them yours to keep this time around.

Whether you decide to work with me or not I can guarantee you will leave this call with more knowledge on how to achieve your goals.

 

Evolve Nutritional Therapy Strategy Session


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