Hey *|FNAME|*!
How’s the reverse psychology with that monster going?!
We are just about two months in to the program now. Throughout my years of coaching I have often noticed that motivation and dedication to exercise programs can begin to dwindle down around this time.
This could be caused by many different factors (like ambivalence). If this is happening to you, there is no need to worry. This is completely normal. Acknowledge it, accept it for what it is, and then plug back in to your "why."
Remind yourself why you signed up for this program to begin with. Plug in to the emotions and thoughts that you experienced that pushed you to sign up. REMEMBER YOUR WHY!
A great tactic to really determine your deepest motivation is to ask yourself "why" 5 times. For example:
What do you want to accomplish?
I want to lose fat.
Why do you want to lose fat?
Because I want to fit into a smaller size of jeans.
Why do you want to fit into a smaller size of jeans?
Because when I’m wearing smaller jeans, I think I’ll look better.
Why do you want to look better?
Because when I look good, I feel good about myself.
Why do you want to feel good about yourself?
Because when I feel good about myself, I’m more assertive and confident.
Why do you want to be more assertive and confident?
Because when I’m more assertive and confident, I’m in control and better able to get what I want out of life.
You see what happened there.. it’s about a whole lot more than just losing some weight or toning up.
When we can plug in to our emotionally compelling reasons for change, it has a much stronger hold on us than a more shallow goal does; such as “toning up.”
Now that we remember our true “why,” let’s build on the nutritional habits that we have been practicing so far:
-Eating slowing
-Eating without distractions
-Stopping at 80% full
I know, these all seem so “simple.” But, as I’m sure you have figured out, simple does not mean easy.
These habits take time to master; and consistent effort. But once you have them in place, I promise, you will reap the rewards!
If you have been on point with this, then hell yuh!! Congratulations! You are on your way to sustaining a lifetime of owning a healthy body composition. Let’s move on to adding our next nutritional habit.
If not, it's okay. Start now and work on these habits first. After you you feel confident in these “foundational” strategies, move on to this next one on your own time.
So.. What’s next??
Eat one serving of protein with each meal.
Sorry, I know.. doesn’t seem too exciting at first glance.
But, this is the magical, fat-slayin’, superhero ready to sweep in on a flying unicorn and come to the rescue!
And I’m not taking about the shirtless meathead from the gym. “Get your protein in bruh.”
Seem a bit exaggerated?? Well its not.
You see, we are literally made up of nothing but different proteins. There are between 70,000-90,000 different proteins that provide the structure for every single cell in our body. Proteins are made up by amino acids. Different amino acids and the way they are arranged are what make different proteins.
When you look in the mirror and see yourself, (your hair/eye color, skin, height, etc) all of that is due to your proteins. Proteins provide you your structure.
We can actually do many bodily functions, (digestion, muscle contraction, respiration, etc) in a freaking test tube now! Seriously, they just take the proper proteins (arrangements of amino acids), put them in a test tube, and make these bodily functions happen.
Our cells are machines, made up of different parts (proteins), that interact with each other to create this thing we call life.
So, hopefully you can see how this is an important aspect for achieving optimal health, body composition, and performance. It is very difficult to achieve all three of these with suboptimal protein intake. By making this a habit you will stimulate your metabolism, improve your muscle mass and recovery, and reduce your body fat.
Plus, protein is very filling. So, you will stay fuller longer and not end up craving some quick calories shortly after your last meal.
Here is a list of 40 different protein dense foods that would work perfect for this habit!
All you’ve got to do it this; every time you sit down to eat, make sure you are getting at least one serving of protein along with whatever else you are having.
Remember, there are no “rules” about what else you can have along with your meals. Have protein and ice cream for all I care!! Just eat it slowly, mindfully, and to 80% full!!
*Disclaimer: I am not recommending “protein and ice cream” as a healthy meal plan. Just saying, take the restrictions off and enjoy the little things.
How much protein is one serving??
Great question, I’m glad you asked!
The best way to determine a serving of protein is to look at your hand.
One serving of protein is roughly the size of your palm. 1 palm for females, 2 palms for males.
Screw weighing food and counting up the macros. We’ll leave that for the shirtless meathead at the gym!
If you have any questions about this please let me know. I would love to discuss any of this with you in further detail.
I hope you are enjoying the program so far and as always, let us know what you think! Your feedback is what makes up better.
I am proud of you, *|FNAME|*. Keep up the good work!
