Cori (00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating or even better share it with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in 10 reasons why we fail. Now, you may be thinking, I’m going to say, oh, your macros weren’t right. Your work workouts weren’t right. You have genetic predisposition for this not to work or it’s your hormonal imbalance. But I’m not going to say any of those things because often it isn’t that we don’t have the right plan.

(00:48):
It isn’t that we’re doomed because of our situation. There is always a way to move forward. The issue is, is that often we’re not really assessing what’s going on and our mindsets aren’t backing up our actions. So I wanted to talk about the 10 most common reasons. I feel that we truly fail in reaching our goals. Number one, being the biggest, most important probably if you don’t listen to anything else in this podcast, you got to listen to this one. We simply give up. That’s it. We start something, we hit a hard point, and when we get that shock of the hard, we say, oh, this isn’t for me. We don’t feel comfortable pushing through it, and we go back to our comfort zone. And so we start a new program and guess what? We get to that same hard point. We get that shock up and we go back.

(01:33):
So we’re never pushing that comfort zone. We’re never pushing that boundary. We’re never pushing past that hard to see what is truly possible for us. We give up and if you probably look at every time you repeat the same cycle, you give up probably near the same point. Yeah, sure. Maybe it’s one time because you had to cut carbs and you didn’t like cutting out carbs. Maybe another time it’s because you had to do six workouts a week when you really can only usually do four. But it’s always because we’ve created some system that really isn’t realistic and we encountered some hard that goes against a pattern we’ve repeated. So we turn back. If you want a new and better result, you have to embrace the hard. There is a downside to every upside. And if you can’t say, Hey, is this this downside to the upside?

(02:13):
Is this the discomfort of my brain saying, no, I don’t like this, so I don’t want to do that. And coming up with all the reasons why now I shouldn’t do it, to just default back into what I really want to do because it’s comfortable. It’s what I’ve always done. You got to question that because at some point you got to choose to push through it. Even saying, Hey, this is an experiment. Maybe it won’t work out, but at least I’ll show myself that I can be comfortable being uncomfortable and that will help you move forward. But I can tell you I see it at 30 days a lot of times with certain programs or six weeks or nine weeks where we hit that point where we feel like we deserve more for the effort we’ve been putting in, and we always quit at that point.

(02:44):
If we just kept pushing through what feels like a plateau, what feels like a dead zone would probably show that snowball. But the simple fact is we don’t keep going. So often I would tell you, stop looking for a new macro ratio. Stop looking for a new workout plan. Say, Hey, am I doing all the habits consistently? If your consistency is actually there, keep going. You’re closer often than you think. Number two, we don’t assess why something happened. So I’ll put clients on a higher protein ratio and all of a sudden things will change. Our body doesn’t like change, so it does respond, but they’ll see an increase on the scale or they’ll see a change in something else and they’ll be like, oh, it’s the protein. And I’ll be like, well, no, you’re attributing causation where there might not be any. And when we truly dive into it, yes, the protein was part of it in that they increased the protein, but in that they changed all these other foods.

(03:29):
They changed their meal timing, they changed their fiber, they changed their hydration. So it wasn’t really the protein. They would’ve stopped doing the protein. It was a thing they at least wanted to do. It was the thing that was most uncomfortable. So they were finding reasons not to do it. We do ourselves with doubt in that way. We go to the thing that we at least want to do, but we don’t say, Hey, what other things could actually be at work? Could be the true culprit. And so then tweaking their water intake or in tweaking the mealtime or in tweaking the fiber intake because that dropped with trying to increase the protein, which again, shifts do happen. Then there’s still high protein ratio if they maintain that, they would see results. So we have to really ask yourself, why is something happening? Why am I feeling this way?

(04:07):
Why might I be seeing the result? And I even bring this up because effort doesn’t equal outcome. And a lot of times what feels like a lot of effort is just something very different, something very against what we want to do or what we’ve always done. And so in even just tracking what we’re currently doing, that can feel like a lot of effort because tracking alone is hard. But if we’re tracking what we’re currently doing, even though it feels like we’re giving a lot of effort, we haven’t made one change right there. We’re just assessing right now our current lifestyle. Yes, sometimes in tracking we are holding ourselves more accountable, so we will see changes snowball because we’re becoming more aware. So we’re making changes, but a lot of times we’re doing a new habit but not truly making a change with that new habit.

(04:45):
And it’s hard to do that new habit and even bring those unconscious habits we’ve been currently repeating to light to try and start to break them. But that effort isn’t true, changes that lead to a true outcome. So we have to assess, okay, why am I feeling like I deserve more? Why is this feeling like so much effort? Am I actually making the change? And then from there, we can build off of it and sometimes the effort doesn’t fully feel worth it. So we have to change how we’re approaching those habit changes, but we need to assess why to get to the heart of the change we actually need to make or what may be going on that may not be working. Sometimes even assessing, Hey, is it really that I think I’m being better than I am? Are there deviations I’m not owning? Because while we think of that as like, oh, I am doing it.

(05:23):
Oh, see, opportunity maybe in the fact that you’re not doing it as perfectly as you could be, or there is room for improvement. I mean that growth is so key, but assess why something truly happened. Don’t just write something off as not working before you really dive in because that can make us throw out habits that we really need or that would really work for us. Number three, we only judge success based on one outcome. I know you want to lose weight. I know you want to gain muscle. I know you want to PR in that race, but a lot of times we have to see success in other ways in order to keep it the habits that will earn us that outcome. So if we see how much further we have to go to our goal, like, oh no, I have this much further to increase my time or improve my time for that race, or, oh no, I haven’t gained this much muscle.

(06:04):
I have so much further to go. We ignore all the progress we’ve truly already made, but we also sabotage ourselves from doing the habits that we need to keep moving forward towards that goal. Just because we’re not getting there fast enough, but inch by inch, we’re still moving forward. So we have to find other ways to measure success, to make us keep wanting to do the habits. It’s actually an interesting example, and this came up in a conversation with Michelle, but a client was like, well, I’m not losing weight as fast as I’d like. I’m not losing weight right now. She had hit a plateau and we were starting to focus more on quality foods, so adding in those fruits and vegetables, and she’s like, I don’t even know why I’m making the effort to add in the fruits and vegetables. And it was sort of an eyeopening thing because yeah, you haven’t seen the result necessarily pay off yet in weight loss, but this is improving your health.

(06:46):
You’re sleeping better, your energy is better, you’re feeling more full and satisfied all these other things were happening that she was ignoring. So we have to realize that in order to keep herself doing the habits that we often need to do past the point we want to quit, we have to measure success in other ways. We have to track our numbers and our workouts to see the improvements. We have to assess, am I feeling more energized? Am I sleeping better? How am I feeling? Or is my skin looking clear? What are the other things that could be a payoff from the habits that I’m doing? Because the more ways we measure success, the more ways we have to be successful, the more we’re going to embrace the process. Because habit changes aren’t always fun, process isn’t always fun, but we have to find ways to enjoy the journey, and that’s often in seeing success in other ways.

(07:27):
Number four, we never start at the wrong time. This is a very unpopular one, but I think it is truly the secret to success. I can’t tell you how many times over the last few years I’ve really embraced being like, I don’t want to do this right now. Okay, so I’m going to do this right now. And in doing that, a lot of times I make sustainable habit changes. I see results snowball more because there are going to be points where motivation is higher, where things are working for us so that we can do things optimally based on some ideal that we have or go full steam ahead, implementing more changes at once because we don’t have other life priorities getting in the way. But in order to capitalize on those times even better, we have to learn to move forward during the times that aren’t as ideal.

(08:06):
A lot of times, if you think about the weight loss cycle we see for people over the year, and even with ourselves a lot of times January, we’re more motivated. We make changes based on having that motivation based on having potentially a time where we’re not traveling, there’s not the holidays, there’s not all these different things going on. And so we implement habits based on the time and then summer hits where we’re on vacation or the holidays hit where we’re celebrating more of family and all of a sudden we can’t do what we were doing during that time. And now we have no habits because we didn’t really build that stack. We just sort of forced ourselves in the mold. So even starting during the holiday season and learning how you can handle and navigate those times to then be able to capitalize on the January motivation with those habits already stacked up.

(08:43):
So you further ahead going into the summer and shifting your habits based on that time can help you really keep moving forward because we have to make our lows less low. If we want our highs to be higher, we have to have that solid foundation off a witch to build. And if we’re not ever embracing doing the minimum doing those 1% improvements during the wrong time, we’re not going to truly see lasting results. So I would tell you, if you’re always waiting for the perfect time to start, you’re probably never starting fully or you’re ending up giving up on something that might be working because the habits just don’t fit instead of finding a way to do the minimum. But we have to shift our mindset, and this really goes back to even something is better than nothing. A 1% improvement over the holiday season this year is going to make a difference.

(09:22):
It’s not a 1% improvement over what you did in January in the holiday season. It’s a 1% improvement on the holiday season from the holiday season the last year. We have to measure times based on that same time and the habits and priorities that mattered at that time. Number five, we never embrace the new us. When you are reaching a new goal, you are becoming a new person. You are implementing new habits, you are building a new lifestyle. This is not a bad thing. We act as if, oh, you’ve changed and we see this as a bad thing. But all growing up we were constantly changing. And honestly, every single day you’re alive. You are constantly changing. Don’t you just want to control the direction of that change? I do. And so that’s why I always think, okay, with this I’m stepping into a new identity.

(10:04):
It all goes back to the act as if instead of faking it till you make it. Because if you’re just faking it until you make it, you’re implementing habits potentially they don’t really believe in, they don’t really feel like will become part of your lifestyle. And then the second you get into that same situation and you’re going to default back into handling it the way you’ve always handled it. And I’m not saying that we don’t want to go out and celebrate girls’ night like we’ve always done, but finding our new balance, understanding how that impacts our new lifestyle and the goals we want to achieve is really key. And I’ve had clients even say, Hey, I really sat down and said I usually have this croissant when I go out to this one place, but this time I was like, I want results in this way.

(10:38):
I’m choosing not to have it. And that’s the amazing thing. We’re not restricting things. We’re choosing what we’re going to include and not include, and we can make a different choice at a different point. But it’s also realizing is this really part of who I am and what I want? Do I really get enjoyment or have I gotten enjoyment in the past out of this because I didn’t have the other things I now have? So it’s assessing what truly makes me happy. Now realizing there’s always going to be the pullback to who and what we were. We can feel it. Even today, you can think about things from your childhood patterns that you repeated, holidays you celebrate in specific ways that you’re drawn to. There’s always that pull back to the old us. But a lot of times we have to say, Hey, how does this fit into the new lifestyle and building?

(11:17):
I don’t think we consider that enough about thinking about us as a new us with these things and not in a bad way. We’re changing to be our best selves. That’s what we’re always seeking to have is growth. Number six. We try to force one standard all the time. And this goes back to never starting at the wrong time and always waiting for the right time to start, but your life is going to ebb and flow. Your motivation is going to ebb and flow. Your priorities are going to shift. And the more we own these things, the more we can plan around them. But the more we try and force one mold onto ourselves the entire time, the more we’re going to feel like we’re trying to fit a square peg into a round hole. Because what you do in January through the season where you’re maybe not traveling as much or it’s colder, and so you’re not wanting to go out and party, at least maybe that’s me, but during January, February, March, I’m like, all right, I’m a little bit more motivated to dial things in.

(12:05):
I’m going to do it. But in the summer, I want the chips and guac. I want to go out for that margarita a little bit more frequently. So my habits are different during the holidays, I know my habits are going to be different. I even know that I have to approach things in different ways. I can maybe get away with not tracking quite as rigidly during the summer and doing more protein minimums, calor caps. But during the holiday seasons, I use that as an excuse to not see what I’m doing and then eat a whole heck of a lot of things that sabotage my results and make me feel like I’m starting over. So I don’t like that. So I know I have to have a different habit then even though I, maybe I’m not doing the same habits I’m doing during January. So the more we can meet ourselves where we’re at and realize that our priorities will shift, and if we get busy at work, maybe we have to go back to three workouts a week.

(12:42):
The more we can make ourselves feel successful, the more we can meet ourselves where we’re at, and the more we’re going to see that growth through those 1% improvements. And then you might be surprised by how much your habits ultimately even out over the year because of taking this approach. And you’re not always relying on motivation, but you’ve built that discipline through doing those minimums. But just realize you can’t force one standard all the time. You’re going to feel unmotivated at points, stare into it, but do something because steering into it over trying to force something that ultimately makes you feel burnt out so you don’t do anything. Number seven, we fall prey to believing we deserve more. You don’t deserve anything. I tell this to myself a lot because I’ll be like, I deserve to see results. I’m working so hard. We don’t deserve anything.

(13:23):
That’s the sucky hard truth of the matter. Yes, putting in the effort, we want the outcome, putting in the effort and the daily habits does build the outcome generally, but exactly how that outcome looks. We can’t fully control. We can’t control some things that come up in our life, but we can see those things as opportunity or obstacle. And so often if we sabotage ourselves by just saying, I deserve more, and letting that feeling get in the way, we won’t take that step back to assess, Hey, where maybe am I not putting in as much work? Or where am I saying this feels like a lot of effort, but I’m not truly making changes. How can I break things down to make it feel less like I’m putting in so much effort to not the results I deserve? So how can we make that pain a little bit less so that it feels like the outcome we’re getting is worth the effort we’re putting in?

(14:06):
Or how can I just say suck it up buttercup and keep pushing through? Because I think this is where we often encounter the hard I deserve results. I’m pushing into this hard thing I don’t want to be doing. Instead of saying, Hey, that is what success is, struggle. And I am hitting that point where I want to quit, and I know if I push through that hard, I feel so much better. Because sometimes just even saying that stepping back and pushing through we’re like, I feel so good. I mean, think about that workout you don’t want to do when you make yourself do it, a lot of times you’re like, yeah, you feel even better for having done something you didn’t want to do. So I think we have to recognize that feeling like we deserve more often comes just because we are putting in a lot of effort.

(14:40):
We’re doing it on days we don’t want to do it, but those are the days that really make or break us, and those are the days we need to push through even more. So if you’re starting to feel like, Hey, I deserve more, take that step back. Assess why, see what can do to potentially steer into the skit if things are too much right now, but also just even say, Hey, I am going to tell myself to suck it up. Buttercup, push through the hard and I’m going to feel even better for it. Number eight, we don’t pause to appreciate how far we’ve come. I am incredibly guilty of this. I’m like, but I want to go over there. And I’m like, oh, I accomplished that check. Okay, now what’s the next thing? If we don’t pause to appreciate how far we’ve come though, we can get very discouraged by how far we often have to go.

(15:18):
And really life is a never ending journey of improvements. When you reach one goal, you’re probably going to set another one and setting one, potentially other habits are going to slide. And then you’re going to be like, oh, well now I want to work more towards this goal. So you might say, oh, I got a little leaner. Okay, now I want to add a little bit muscle. Okay, now I want to get a little bit leaner. Okay, now I want to add a little bit muscle. Okay, now I’m going to just see what I can get away with while maintaining my goal. But there’s always some focus, something we want more out of. And I think being okay with that is key, but that’s also where we have to pause to appreciate all the changes we’ve made. At times we have to reflect on how good we truly have it.

(15:50):
You’re not going to be happy all the time. Happy is a fleeting emotion. A lot of times we’re sort of just existing as negative as that sounds. It’s not meant to be negative, but you’re just existing. And I think even embracing that happy is a feeling that you’re going to have to strive to feel is also important in this journey. But that comes from pausing to appreciate at times, and maybe you said on your calendar, I’m going to pause to appreciate it. Maybe you set vacations where you have a little time to reflect, but set times to really recognize how your hard work has already paid off all the changes you made. Heck, even celebrate the strength that you have now in what you’ve overcome and how much more comfortable being uncomfortable in certain ways you are. Those are all wins. Those have all made you grow in some way as a person and improve this life that you have and this journey that you’re on.

(16:31):
But pause to appreciate how far you’ve come, not just always staying focused on what’s ahead of you. And then number nine, we ignore 1% deviations. Things add up more than we realize. All of a sudden we’ve sort of reached our goals and we’re like, okay, well I don’t have to track as strictly. And that little snack that we grab as we’re going past the cabinet, that handful of nuts we don’t log, and then one handful of nuts becomes a little extra sauce here or a bigger portion, or it’s 32, 33 grams versus 30. And while all these things are small, they start to add up and they start to lead to a mental slide. Oh, well, I skipped one workout. So who cares about being perfect with my macros today? And while it might seem small and it is small, if we catch it, those little deviations can quickly lead us off course.

(17:16):
I think it’s the airplane going from JFK to Japan can end up in the ocean if it’s one degree off when it takes off. Don’t quote me on that one. I had some debate about this analogy at some point, but I think that’s the analogy. But basically, we can end up completely off course through those 1% deviations that do snowball. So sometimes if you feel like you’re losing progress or the results aren’t adding up the way you want, look at where there’s areas for growth in the current systems you’re doing. It’s a lot easier to tweak than to freak out and go find something new and try and implement that and all the changes that will come with that new system. So think about how can I use what I’m already doing and make it even better? Use it to its fullest, get that little bit extra out of it before I have to go make a dramatic change.

(17:56):
And if you’re saying, Hey, there really is nothing to adjust, that’s where you try and make the 1% improvement off of that. Even slightly switching macro breakdown, slightly adjusting workout progressions changing up a move, but the smaller the change, the better. But don’t ignore those 1% deviations. Or if you’re starting to feel like nothing’s working, assess if there were 1% deviations that you just have ignored that are snowballing. And last but not least, number 10, we think we’re beyond the basics. The more advanced you are, the more you need to return to the basics. I think a lot of times the more we know, the more we think, okay, there’s got to be something else, or we search for something advanced or we search for some aha moment. And ultimately there really isn’t any. The longer I’ve been in this, the more I realize that everything goes back to the basics and tweaks to them to match what we need right now.

(18:38):
A lot of times if something isn’t working any longer that used to work, it just needs to be adjusted because our body isn’t in the same position. Our lifestyle isn’t in the same position. But results are really built off of tweaks, not massive overhauls of things. We don’t want to be knocking down the building to rebuild it. We want to fix whatever little cracks we can to make it even better. So don’t ever think you’re beyond the basics and the more you think, well, I’m advanced. I don’t need to watch this, or I’m advanced, I don’t need to do this. No, you need to do it even more because probably in searching for new and more advanced techniques, you’ve forgotten a lot of the basics or they’ve slid in their implementation, or you could optimize them a little bit more. I always go back to that basic body weight loo bridge.

(19:11):
No matter how much I can hip thrust or do a weight GL bridge, because I want to go back to that basics of making sure that everything is correct, focusing on the pressure in my feet, focusing on my upper body engagement, focusing on that posterior pelvic tilt. We want to take things back to the basics to make sure that foundation is solid and also knock ourselves down a peg. I think we lose that appreciation for being that learner, which also makes it hard then to be coachable, to embrace a new program to embrace change. So the more we can sort of say, I’m always going to be that beginner, I’m always going to be that learner of new things and see it as an opportunity to improve things that are below what my ego wants to tell me. I’m now above the more we’re going to see results.

(19:49):
You’re never above those basics, and the more you can say, Hey, I’m really advanced. I need to go back to step one, the more you’re going to see amazing improvements because hearing something said that you’ve heard said a thousand times, just set it a different time in a different context, all of a sudden, a light bulb can go off. I can’t tell you how many times I’ve had that happen, but just to reiterate, all the reasons we often fail aren’t really because we don’t have a perfect plan, a right macro ratio, a right workout routine. It’s because we haven’t assessed how all the systems are working together and our mindsets behind our actions. Because a lot of times it is mentally that we are letting things slide, that we are letting ourselves out the hook that we’re not pushing through. So a lot of the work we often need to do if we want to see better results is asking why question ourself, building that self-awareness, and really stepping back at times to look at the overall system and how it’s all working together. Thanks for listening to the Fitness Hack Podcast. Again, this is the place where I share all my free workout nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating review or share it with someone you think it might help. This will only take a few minutes and it would mean the world to me and possibly change the life of someone you know

 

*Please Note: this transcript is auto-generated and there may be some errors in the transcript

(00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a

(00:15):
Review or leave a five

(00:17):
Star rating, or even better share it with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in.

(00:28):
Ever feel really overwhelmed by all of the different diet and workout options out there? Feel like there’s just information overload going on? Well, I wanted to reframe that feeling because I don’t think all the information out there is going away. I think if anything, there’s just going to be more opinions that we’re seeing, more comments on what’s right and wrong occurring, because social media isn’t going away and most of us use it daily. So I wanted to help really shift the mindset in how we approach all the options out there, and instead of seeing them as obstacles or overwhelm, see them as opportunities. So I wanted to throw out this analogy for all of you because I found it actually really helpful in reframing my perspective of all the different opinions out there. And I began to think of it more as a spice cabinet.

(01:16):
So you have potentially, or at least I know, I do a ton of different spices in the spice cabinet. Some really never get used, and I’m not even sure what I bought them for, and others get used on a daily basis, and I’m constantly replacing them. The heart of every recipe I make, I would say that salt and pepper are basically used daily, if not in every single thing I make. And so I would count these things as the fundamentals. So to me, this is macros and it’s workout progression. How you design your workout progression is going to change, but it’s always based on progression, what macro ratios you’re going to use, whether you’re dialing them in by actually tracking or whether you’re dialing them in by restricting specific food groups, whether you’re falling, paleo, whatever else. These two things are at the heart of everything we do, and they’re in every recipe we make.

(02:06):
They’re the fundamental things that are the basic seasoning. So on top of that, you have garlic, salt, and paprika and all these other things in there. And I’m not the best chef, so I’m sure there’s a lot of different spices out there that I don’t even know about. But there’s all these other things. And sometimes you buy ’em for one specific recipe, right? You want one specific goal, you’re going to follow one specific program, and maybe that program doesn’t even turn out, so you sort of throw it away. It doesn’t mean the spices were bad. It doesn’t mean the recipe was bad, it didn’t work for you. And so you might have those spices in your cabinet that didn’t work for you, but things that you’re never going to use again. And maybe eventually, hopefully you clean out your cabinet, get rid of ’em. But there were just options that were there.

(02:48):
And then there’s going to be recipes you make with spices that you really like, that you use a lot. So there’s going to be programs that you do, there’s going to be information or opinions out there that you follow that help you see the results that you want. And you might use ’em even a lot for a while to reach a specific goal. And then maybe those sort of go to the back of the spice cabinet. You don’t need them right now for the next goal, and you’re following a different recipe, or you’re going with different things that you want to try out different flavors, but they’re all options and none of them are bad. And some you might pull out, again, I might even forgot that you had there because now they really fit what you need right now. So what I’m getting at with all of this is that the more we see it as opportunity, as different ways to meet what we need, right then, the better off we’re going to be.

(03:33):
Knowing that some things are going to be used more frequently, some things are going to become staples because they really do resonate with what we need and our lifestyle. And some are just going to be tools that we throw in once in a while based on changes to different things, whether or not we’re doing a little bit more of a cut, trying to lose a little bit more fat, trying to gain a little bit more muscle. And it’s not even that we don’t like those spices, that we don’t like those systems, it’s just that they’re not necessarily right now. So I’d love to hear if this analogy in terms of shaping all the opinions out there into a less overwhelming thing really helped you guys, or even how you approach that overwhelm, knowing that there are a ton of different opinions out there, a ton of different options out there.

(04:12):
And really, it’s not just a thing of right or wrong, there’s not a clear boundary with that because there are just so many different things that can work for different people. Yes, there is some information that is potentially less credible or less, but at the same time, that system might’ve worked for somebody. And so they’re sharing their opinion and maybe trying to push it a little too much on you. But I think we need to shape or reframe how we think about all the different options out there because those opinions are not going away. And the more overwhelmed we feel, the more loss we feel with things, the more we hold ourselves back from taking even action. So I’d really be curious. Did think about this as all these different spices that you can use to really flavor season, create the plan right for you if it really helped.

(04:58):
Thanks for listening to the Fitness Hacks Podcast. Again, this is the place where I share all my free workout and nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating review or share it with someone you think it might help. This will only take a few minutes, and it would mean the world to me and possibly change the life of someone you know

*Please Note: this transcript is auto-generated and there may be some errors in the transcript

00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness X Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a

(00:16):
Review or leave a five

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Star rating or even better share it with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in.

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This is not the last donut I will ever see. You might be like, what the heck are you talking about, Cori? But I want to go into 20 different sayings, quotes, mantras that I found really helpful in guiding me on my journey, things that my coaches have found helpful for them, and even things that you guys commented on my story and shared, which was one of them being this is not the last Don I’ll ever see. And I wanted to start with this one because it really ties into probably the most motivational, meaningful saying for me. But these things are really helpful to have these phrases in our mind to help us stay on track, to help us navigate the hard to help pick us back up. And the more we can have those little concise sayings, the more it’ll remind us of all the other snowball things we need to do.

(01:11):
So number one, and this is where this ties in. It’s your choice. I think for me, this was the overall statement that changed everything the most and really impacts every other thing that I’m going to talk about today because ultimately we are choosing everything we’re doing. For the longest time when I was making dietary changes, trying to work towards specific goals, I was like, well, I can’t cut that out. I can’t restrict this. Oh my goodness, I feel so deprived, right? All the changes feel so hard and we almost act as if someone else is forcing us to do them, but it’s our choice. If I choose not to go out and have a cocktail tonight, or if I choose not to have the food at the party, if I choose not to eat the way I’ve always eaten on weekends, it’s my choice. Yet we act like it’s being forced on us.

(01:56):
It’s restriction, it’s bad, but there are sacrifices that come with reaching any goal and we have to recognize, Hey, this is my choice and I can make a different choice tomorrow. I could have made a different choice today. So I really love that someone wrote in, this is not the last donut I’ll ever see because I think that’s such an important point. Hey, skipping dessert tonight. Hey, not doing this thing today. Hey, going to my workout instead of going to this other thing. This is my choice, and this is not the last time I’ll be presented with this choice and I can make a different decision later, but this right now is in line with my goals and it doesn’t mean it’ll feel easy, but recognizing that it is our choice and we can make a different choice at a different point is so key.

(02:32):
That’s number one. Number two is take ownership. So maybe it’s the control freak in me, but taking ownership was very relieving for me. It helped me reduce a lot of the stress associated with making changes and lasting changes because it also gave me back agency. I think a lot of times just the choice thing. We give away our power, we say that it’s something else being inflicted on us. We blame our failures and other things and it’s hard to accept fault, but the more we can take ownership, the more we realize that there’s a lot within our power to control. You can’t change your genetics. You can’t always shift your priorities, but you can work within these things and take ownership to control what you can control to move forward. So I think that reminding yourself that you can take ownership of your journey and that ultimately you need to put in the work to achieve results, that there’s nobody else that can do it for you, is really empowering.

(03:18):
It’s also intimidating, but really empowering so that we can truly move forward at any stage or phase of life. Sure, the goal that we reach the exact outcome might not look exactly how we expected it, but we can always move forward by taking ownership. Number three, your expectations make or break you. So a lot of times we come into a new plan program, we start a new journey having an outcome that we really want. I want to lose weight, I want to gain muscle, I want to achieve X. Well, just because you work hard, it doesn’t mean you’re going to get to that exact vision, especially in the way you envisioned it, but the more we come into something just saying, Hey, my expectation is to learn what I can to empower myself to be better so that I can keep moving forward towards this outcome so I can keep improving.

(03:59):
Because I can tell you I’ve done different coaching programs, different plans where I didn’t achieve the exact outcome, but I learned a whole heck of a lot even from things I didn’t like that ultimately did move forward towards my goals. So we can’t see it as this linear progress or process. So the more we say, Hey, how can I manage my expectations to always seek to learn, to implement new habits, to become more self-aware, the more we’re going to get out of everything we do to ultimately move forward towards our goal a lot faster and see a lot better results than we even expected. I can tell you sometimes I’ve surpassed what I really thought was the outcome I could achieve because I’ve now managed my expectations to learn from everything instead of just saying, Hey, it’s only a success if I hit X goal, otherwise it’s a failure because it’s not.

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If you learn. Number four is oversell the negative. I’m not saying that you want to just doom yourself a doubt, say everything’s not going to work out. Be really pessimistic with this. But I think a lot of times we go into a new plan, like our friend tells us that keto really worked for them and it was so easy and such a lifestyle and so sustainable and so wonderful. And then we go in thinking it’s going to be this easy thing and change never is. And then when it’s not this easy thing, we think there’s something wrong with us. So I think the more we can say, Hey, this is a new plan, what are going to be the pitfalls? What have I struggled with in the past? What are my priorities and how are they going to hold me back from achieving this goal or implementing these things?

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The more we can oversell the potential negative things that might happen, the setbacks that might occur, even just being aware that setbacks will occur, the more we can plan for those things and often the less they do pop up, not to mention the more where we’re readily able to navigate them because we’re in the mindset of this won’t be easy, so I’m going to have things pop up. So when you do encounter the hard, you’re like, ah, this wasn’t that bad. So the more you can oversell that negative, be prepared for things to come up for failures to happen, the better off you’re going to be. Number five, regress progress. So along our journey when things pop up, there are going to be things that set us back. We’re going to have to take sometimes two steps back to take one step forward. And this is not only with our workouts, regressing moves to progress and honestly, often modifying moves makes them harder because we’re meeting ourselves where we’re at to move forward.

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But in so many areas we might say, Hey, I’ve tracked macros in the past. I’m really good at it. But maybe right now you can’t do that full ratio because of the way life is going, the priorities you have, the schedule you have, so you go back to doing the minimum. We have to regress or take that step back sometimes in a lot of different areas. And the more we embrace this and don’t see it as we’re failing, we’re moving backwards but more say, Hey, how can I use this to now build up stronger? Right? You get an injury, go back to the drawing more, take it back to basics. You come back even stronger. When I got injured, deadlifting more weight than I’d ever deadlift, I thought that was my max that I could achieve. I was all of a sudden realized all the different recruitment pattern issues I had.

(06:38):
I went back to the drawing board, took things back to basics, really dropped my weights and I ended up becoming even stronger than I thought possible originally just because of doing that. So sometimes we need to regress and progress and move forward faster and we got to take our ego out of it. So regressive progress is one of those phrases I love to always return to those boring basics, take the ego out of it. Number six is effort doesn’t guarantee outcome. A lot of times we will feel like we are working really hard and we deserve a result because of it, but effort does not equal outcome. Just because we are putting in the daily work does not mean the scale is going to show the weight we want at the end of the week. It doesn’t mean we’re not doing all the right things and then we won’t see weight loss occurring over time, but it just doesn’t guarantee an outcome.

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And the more this goes back to managing expectations that we just see it as I am implementing these habits that is success in and of itself and I’m learning what I need to move forward, the better off we’re going to be. Because also being caught in defining success in only one way is the scale changing. It can make us miss out on the fact that our performance is getting better, we’re getting stronger, we’re actually seeing that body recomp and we can sabotage our own consistency because we don’t see that desired outcome. It also, the reason I wanted to bring someone up effort doesn’t equal or doesn’t guarantee outcome is because I think a lot of times we get caught up in the feeling of working hard and the feeling of working hard just comes from making a hard change, doing something we’re uncomfortable with. So simply tracking what you’re currently doing right now and tracking alone could be really hard.

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And so you might feel like you deserve results and you deserve weight loss just because you’re tracking what you’re doing. But technically, yes, you’ve made a habit change, you’re tracking, but if you haven’t changed the food portions you’re eating, you haven’t made a change that might be moving you forward towards your goal. You set that first stage, but that might feel really hard. And so then you’re going to feel like you deserve an outcome when you haven’t actually made a change. So we have to diagnose where is this feeling of I deserve results, this effort coming from, and then even realize that sometimes maybe we are doing a lot of changes that are moving us forward and the effort doesn’t feel worth it to get the outcome we’ve so far gotten. So that means that we have to sort of change the pain of change because the pain of staying stuck, the pain of where we’re at right now has to outweigh the pain of change in order to get us to move forward and want to do all the uncomfortable things we really have to do.

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And if that pain isn’t outweighing the pain of change, sometimes you have to change the pain of change. So we have to make the habits a little bit less so that we don’t feel like we’re giving so much effort so we’re more willing to stick with them to let that snowball occur. And this is sort of where number seven comes in, weigh the pain. So as I just mentioned, you have to consider the pain of staying stuck. So what is the discomfort in your situation? Why do you want this change? What is motivating you to move forward? What are the changes you have to make and does what you’re dealing with feel worth making those changes feel worth the sacrifices you have to make? There really is that fast to sustainable continuum. When we talk about making habit changes and sometimes we’re willing to make more sacrifices to get results faster, sometimes we’re not.

(09:27):
So this is where if you’re motivated to move forward but those changes don’t feel worth it and you don’t feel like you can be consistent with them, how can you break those changes down so that they do feel worth it so that the effort feels worth the outcome you’re achieving and you can celebrate those habits as win. We have to weigh the pain to see what’s really worth it for ourselves to implement new habit changes in a way that feels sustainable to get us to move forward. Because what might feel small could be what we need to inch forward right now to get that momentum going. And often the more we do, the more we do. Number eight, you can’t outwork time. I know we all want results yesterday, but we cannot outwork time. And I like this reminder because anytime I’m feeling like results aren’t happening fast enough, I have a tendency to want to do more.

(10:09):
And I see this in the way people comment when I’ll share photos of results or different things like that, they’ll say That’s a lot of hard work right there. That’s a lot of grind, that’s a lot of mental intensity off the willpower, and I think we’ve so valued hard work, so valued willpower, so valued doing more that we put such an emphasis on what we can accomplish short-term that we don’t really see how that’s holding us back from the longterm snowball. So I want you to think, am I trying to outwork time? Am I trying to do more now to see faster results? And will this ultimately sabotage me because I’ll get burned out because I am trying to will out my way through and that these things aren’t sustainable and I’m not truly learning what I need? How can I value the slow build a little bit more?

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And I’m not saying you won’t be willing to make more sacrifices, but even in making more sacrifices, knowing you’re making those sacrifices for a short-term outcome, how can you have an exit strategy? How can you have that plan be in place so that you can transition into more sustainable habits? But I think that reminder, we can’t outwork time can get us sometimes to slow down. Also to recognize how long it actually took results to build to get into your situation. It usually wasn’t a couple weeks. Usually it was years of us not doing the things we should or improper dining practices or snowballs of different things, overload occurring and injury occurring that we didn’t even recognize until it was too late. But just think about that time and then give yourself time to correct those patterns to make those changes, and I think that will also allow us to give us more grace when we do make mistakes.

(11:31):
Number six is stop lone wolfing it. So I found myself especially guilty of this having a lot of ego saying, I can do it on my own, feeling like I was somehow inadequate or not motivated enough or not knowledgeable enough if I couldn’t do it on my own. And I realized that this was kind of a bonehead move because I was holding myself back from learning from other people’s mistakes standing on their shoulders to leap forward faster and you can’t know what you don’t know. That’s a simple fact. No matter how much we try and step outside our perspective and lens, we’re still looking for a critical opinion, a different opinion through our own lens, and the more we try and loan will foot and value doing it on our own or see coaching only as cheerleading, not as that outside perspective. The more we hold ourselves back sort of repeating the same loop and I see it with the change loop especially, which is where we get really excited about a new program.

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Do all these new habits ultimately fall off these habits and then look for a new program because we never really assessed why something worked or what we need to double down on to move forward. So if you’re lone wolfing it and you’re feeling like you’re staying stuck working really hard, consider that you’re holding yourself back by not embracing another perspective and by thinking that coaching or another plan is just you admitting somehow you’re not motivated or knowledgeable enough. You can know a lot and not know what you need because you can’t give yourself that perspective. Number 10, love your failures. Failing is just learning with frustration. The more you can love your failures, the more you can learn from every failure, the more you can pause. When you fail to assess what happened, the more you’re going to grow. The more we try and brush past things, try and ignore that they happened, not log that unplanned eating, that emotional eating.

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Pretend like the missed workout didn’t happen. The more we don’t own what happened, the more we keep ourselves feeling bad about those deviations when we shouldn’t, but the more we also don’t learn to avoid or plan for them in the future. So love your failures. They are chances to learn and often move us forward faster because we don’t want to repeat them. Number 11, something is better than nothing. It’s not fun to not feel like you can’t do the perfect thing, but you have to remember that a 1% improvement over what you would’ve done in the situation is better than nothing and going to move you forward. I think so often we compare what we can do during ideal times. What we’re motivated to do during January to what we really feel motivated to do during the holidays or the summer or a time that’s not as perfect usually for reaching the goals we want.

(13:51):
But if instead of comparing to a perfect time, we compare this time to the same time even last year, it’s thinking about how can I make these habits 1% better? Hey, during the holidays I want to have more holiday cookies and more holiday events. I’m not going to skip things or be as consistent and meal prep the same way as I was during January, but how can I make the holiday season a better holiday season? How can I be a little bit more consistent the more we compare and make those 1% improvements and think, how can I do something? Hey, usually on a day like today, I would skip my workout, so I’m going to do one minute of mobility work. That is something and that’s going to make you feel successful and that success mindset is going to make you want to do more.

(14:26):
This goes with number 12, which is do the minimum. So I see do something as different than doing the minimum because when we do the minimum, we’re planning for the minimum. We’re embracing that times of year other priorities are going to take precedent and that we’re going to have to shift how we’re addressing our workouts and our nutrition. Going to three workouts a week because work is busier or family life is busier, doing a minimum with just tracking our food, but not necessarily setting a strict macro breakdown and focusing just on protein or even trying to get more meals at home. But sometimes we have to plan to do the minimum over just even having that plan be for when our day gets sabotaged and we do something over nothing. Number 13, sustainable doesn’t mean easy or comfortable when you are making habit changes, you do want to be creating a sustainable lifestyle, but what feels sustainable is what you’ve always done.

(15:12):
Change is never going to feel easy. Think about how many times you’ve even made a change and look back and be like, why didn’t I do this sooner? And it’s because it felt hard to start because it felt different than what you’ve always done because you’re unlearning old habits as you’re trying to learn new ones. So when we’re thinking about creating something sustainable, it’s just more about acknowledging that we’re trying to learn the basics. We’re trying to learn about macros to understand how our portions impact us. We’re trying to learn about workouts and how our body feels. We’re trying to build a self-awareness of what we prioritize in life, how we respond to different situations. By all this learning, we can really find our lifestyle balance and constantly tweak it, but that’s where the sustainable comes in. You’re going to do things that are making sacrifices that you do not want to make longterm.

(15:50):
What you do to reach a goal is not what you do to maintain it, but this is why we’re thinking about how can I learn more about myself to understand what feels sustainable for me at the most fundamental level and then implement different habits? Even embracing that sustainability is going to be different at each time of year. During January, you’re not traveling. You’re really motivated to get extra lean for that beach vacation coming up in the spring or whatever else, so you do more, but hey, during the holidays you don’t have that same motivation. Sustainable is something different. So embracing that sustainable doesn’t always mean easier or comfortable too, and that there are still going to be sacrifices even as you make a lifestyle. I don’t want to wake up with an alarm every day. There’s days that I want to track my food, but I also know the value of it.

(16:27):
The more we can embrace some of those habits too and just say, Hey, this is a downside to the upside. Number 14, when you want to quit, keep going. When you want to quit, keep going. I’m going to repeat that one more time. When you want to quit, keep going. I can tell you that often it isn’t someone doesn’t have a good plan that they’re not doing the right things with their macros, that they’re not working hard enough that anything is even off. They just want to quit. Think about how many times we’ve done those 30 day challenges and we feel like, Ugh, I haven’t gotten the results I want. This goes back to weighing the pain because the pain of staying stuck may not outweigh the pain of change. We have to shift our habits at that time, but we have to remember that a lot of times we just haven’t seen the results.

(17:04):
We want snowball because we’ve quit. We have not embraced that. We just need more time doing those things and we’re going to hit dead zones, we’re going to hit plateaus, we’re going to hit times. We’re not motivated, but we’ve got to find ways to then do the minimum change. Our strategies change what’s sustainable to keep moving forward, but too often we just quit. We go back to old habits, which are definitely not going to move us forward. Number 15, suck it up buttercup. I probably say this to myself once a day. I don’t know if that’s a good or bad thing, but I do. This one for me is just a reminder of almost all the things I’ve already talked about and all the things I’m going to go over. Suck it up. Buttercup just means there’s going to be hard. Life isn’t going to be easy.

(17:39):
Changes aren’t always going to be easy. I’m not always going to do what I want. Even saying, suck it up buttercup, you want to embrace not doing what you should and there’s going to be consequences because of that and you’ll deal with them tomorrow. But I think the key that we remind ourselves that life is not always easy, especially in this day and age of all the social media where people are posting all these things of how easy things are for them or how good life is, and we’re seeing this highlight reel all the time, it’s really key that we remind ourselves that there are times we are going to have to say, I don’t want to do this, but it is my choice. Suck it up buttercup. Keep on going. Number 16, always question. The more we can ask ourselves why, the more we can assess why things worked or didn’t work, the more we can constantly step back to reflect and even set periods to reflect.

(18:19):
The more we’re going to learn from everything, and I can tell you that building self-awareness and constantly trying to build more self-awareness is what always drives me forward and helps me constantly grow and feel like I’m improving. This doesn’t mean that if progress is linear and that every week is better, there are weeks, there are setbacks, but then I learned from those, which ultimately I do feel like helps me lead forward after, but the more we question things, the more we question, why didn’t this work and dive deep into the things or why did I have this reaction? Or Hey, I’ve been really trying to work around this, but yet still flare it up. What’s going on? The more we ask ourselves questions and separate the emotion when we can, even if we have to throw a temper tantrum first, get upset, cry, whatever else, the better off we’re going to be.

(18:56):
So always question even if someone presents an opposing opinion that you’re like, no, that’s wrong, okay, even when you have that response say, wait, hang on. How could this be right? Or how could this work for them? Be curious with it. Number 17, don’t doom yourself with doubt. So I’m not telling you to go into a program saying, oh, this is going to be perfect. Everything’s going to work and not have some questions about it. I want you to question things. I want you to ask, why this macro ratio? Why would this work? Why this workout program? Questioning is good, but too often we go into something saying, this won’t work, and the second you said it won’t work, you are not going to embrace the systems or patterns or mindsets in order to make it work. It’s basically faking it till you make it and you’re not going to make it because you’re faking it.

(19:36):
We’ve got to act as if. So with this, you got to not doom yourself a doubt. You got to say, okay, I am doing this. Why could it work? And if it’s not working, why might it not work? Okay, but now let’s implement all the habits and try and maximize all the habits. Go all in and then take a time to assess you have that end date, set that end date, then assess at that point. But don’t doom yourself a doubt because otherwise you’re not really going to embrace the mindsets, the true actions. You’re going to do the workouts, but you’re not going to be intentional with all the training. You’re not going to try push loads, you’re going to do the macro breakdown, but potentially not address as mealtime and making you feel good, or are you sleeping well because of this? What other tweaks can you make to the food quality to even dial it in?

(20:12):
We’re not going to maximize the plan as is, and we’re going to do ourselves, so it’s almost like, why are we doing this? Don’t do yourself without. Number 18, pause and breathe. I can tell you when something is not working, when I’m getting frustrated, I instantly either want to go into extra research mode, do more mode, hard work mode, but sometimes we just have to pause and breathe. We’ve got to take that step back. That’s it, that pause, breathe. If you feel yourself pushing back against a change, even like someone’s telling you to do this, you’re in coaching, even embracing it, and you feel this instant rebellion against it, someone tells you to increase your protein. You’re like, no, I don’t want to increase my protein, and you try and find all the reasons not to do it. Be like, Hey, pause. Why am I trying to find all the reasons not to do something?

(20:55):
Is it maybe that it’s really uncomfortable? And yes, it’s really easy to reach for those reasons, but could this be the one thing I’ve never tried that might actually make the difference in reaching our outcome? If we have a goal, we are not going to like all the systems, processes, things we have to do to get there, and so often we say, if it doesn’t have this feature, it’s not worth it. We look for a plan that has x, y, and Z thing that has follow alongs, that has specific macro breakdowns. Then we don’t have to track in, but we want an outcome. What’s more important, having to track and that little pain or the outcome. Every upside has a downside, so sometimes we have to pause to breathe to assess. Number 19, you’re never above the boring basics period. No matter how advanced you are, you’re going to go back to them and the more advanced you are, probably the more you’ve done those basics over and over again.

(21:40):
I can’t tell you how much I’ve read on macros at this point. I’ve written a ton of macros. I look at studies all the time, but when I start a new nutrition course, even though every nutrition course starts with proteins are this, carbs are this, fats are this. I read through that stuff and I never skip it. I used to skip it and I realized that I was holding myself back from hearing something said in a new way that potentially even would make something in the program connect in a different way. For me, sometimes we need to hear something said in a different way at a different time to get a new interpretation. So don’t skip stuff that seems like, Ugh, I know this already. That’s the most important stuff to do because a lot of times it’s reminders that we need that we’ve forgotten as we’ve tried to learn more advanced stuff as we’ve progressed in our journey.

(22:19):
So you’re never above the boring basics, and the more you return to them, probably the more solid and faster you’re going to move forward overall and be able to implement more advanced stuff correctly and efficiently. Number 20, success is struggle. That’s it. Success is struggle. Failures are a part of success. They’re not the opposite of it. If we want success, we have to plan to see setbacks, mistakes, mishaps, plateaus, all those things, but a lot of times what we see as not moving forward ultimately does launch us forward faster. All of this to sum up, and probably the one saying I’m not including fully on here, but adding in as the bonus is act as if all of this relates back to creating the mindsets, the attitudes, the actions of someone who has the goals that you want. So to sum up all 20 sayings, it’s act as if you are becoming the person that you want to be because you’re acting as if until you’re acting as you are.

(23:09):
Our personality, our lifestyles, everything in our life are constantly changing. Our body’s constantly changing, and the more we can say, Hey, where do I want to go? How can I act in a way that is in line with where I want to be? The more we’re acting as if we’re implementing these different things, we’re believing these different things, the more we’re going to see those results snowball. We can’t fake things. We can’t just say, oh, I want to do these things. You got to actually work the plan if you want the plan to work. So acting as if it’s super key and creating those mindset sayings for yourself to remind yourself of the things that you need to do at the times you least want to do them is going to help you keep moving forward, shifting that identity and growing into the person you want to be because that’s a great part about life. We can constantly evolve and we should be constantly evolving. We’re actually changing whether or not we want to be. We just want to control the direction of the change and how it’s happening. I’d love to hear sayings that really motivate you, all that help remind you guys of the different things that you’re doing and which of these 20 sayings was most helpful for you, so please share in the comments. Hopefully this was really helpful, guys, so that you can keep rocking those results.

(24:12):
Thanks for listening to the Fitness Hacks podcast. Again, this is the place where I share all my free work out of nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating, review or share it with someone you think it might help. This will only take a few minutes and it would mean the world to me and possibly change the life of someone 

 

 

*Please Note: this transcript is auto-generated and there may be some errors in the transcript

Cori (00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating or even better share it with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in. Today I’m joined by my fabulous dietician, Julia, to talk about emotional eating. Julia, thank you for joining me today. I will let you take this away with what is emotional eating and how can we identify different triggers with it?

Julia (00:43):
Hi, Cori. I’m so excited to be here and be able to talk about this. This is something that I think is a really important topic and it’s pretty common and definitely this time of year where we’re not spending as much time outside, A lot of people may feel a little bit more boredom or sadness, which can lead to emotional eating. So definitely excited to be here and shed some light on it as far as what it really is. So it’s eating in a way that to suppress or soothe negative emotions that we’re experiencing. So this can be anything from stress, sadness, anger, fear, or this can even be good things like excitement or happy stress that we can be experiencing.

Cori (01:22):
I love that you mentioned it’s both negative and positive emotions because I think so often we do only think about it as, oh, I’m stressed. I went to the cabin and I grabbed out far too many chips or cookies or whatnot, and now I feel guilty about it. But we don’t consider the fact that we also do it in celebration. Food has become so much more than just fuel, and I even see it with patterns. The weather starts to warm up and all of a sudden I’m like, Ooh, margaritas and chips and guacamole, and I want these changes. Not that I don’t try and make an excuse for that at any time of year, but there are certain patterns and hidden things that we’ve conditioned ourselves to want. Can you talk a little bit about identifying those different things so that we can navigate the emotional eating to find our balance?

Julia (02:05):
Yeah, definitely. So like you said, it is really just kind of that brain pathway that we’re so used to taking and it’s comfortable for us and we’ve kind of wired our brains to go that way. So a lot of people think that we’ll do things like emotional eating maybe because, or just any compulsive behavior for that matter, because we lack willpower, right? I’ll always hear people say, I wasn’t mentally strong enough. I knew I shouldn’t have had it, when in reality we do it because it’s usually the only way that we know how to self soothe. So it’s just a comfort thing. Like you said, we use food in our culture to celebrate things. We use it as a comfort thing. So for example, most of us have heard of dopamine. It’s an important part of our brain’s reward pathway, which causes the body and our mind to feel good when we’re doing something pleasurable to us.

(02:52):
So highly palatable foods, things that are high in fat, salt, sugar give us an abrupt boost of dopamine as well. So it makes sense that when we are comfort eating scientifically, these foods do make us feel better. But the key takeaway here is that it’s usually not the food that we’re seeking, it’s the feeling that that food gives to us. And the issue with this is that it’s not really one solving the problem. So it’s really not fixing why we’re having those emotions. It’s more of just a bandaid in a sense. And then we’re also coping in an unhealthy manner. So this can contribute to things like weight gain and just health issues that we really don’t want to run into over time. So when this happens continuously, we’re just wiring our brain to immediately turn to food whenever we do feel stressed or scared or even happy. And it does take time to really rewire those pathways so that you’re coping with healthier alternative behaviors. For sure.

Cori (03:47):
I love that you mention wiring our brain to sort of repeat certain patterns and routines because it does become so unconscious at times. You don’t even think about it and you don’t realize why it’s a struggle. I even see with weekend versus weekday eating, we’ll say, oh, the weekends are when I fall off. Well, it’s because we’ve conditioned a certain lifestyle. There are different habits and routines and we’ve conditioned certain things to go along with them versus the weekday. So the more we can start to assess those patterns, see why we’re handling things in different ways, the more we can break those things down to create new patterns and routines and make unconscious habits conscious as we implement new things. And that’s also what makes it so difficult. We’re unlearning something as we’re trying to learn something, so there’s kind of an extra stress or strain, which does require a little bit of willpower, but if you’re constantly feeling like you’re just relying on willpower, there might be something else off as well when we’re going about this process. Any tips for trying to make some of those unconscious patterns more conscious?

Julia (04:47):
Yeah, that’s a great question. So that kind of ties into our big theme for this week is mindful eating and bringing that conscious awareness to our eating decisions. So the first step, like you said, is just acknowledging and bringing that awareness to it, right? This is the first step with any issue is just realizing, Hey, this is something that I’m struggling with, so I want to really be mindful around my eating. And then secondly, just working to acknowledge and reduce those triggers as well. So this could be something that maybe you’re not able to control as well. Maybe you have a really stressful work environment and that’s not a job you can leave at this time, so that’s just going to be a constant trigger for you, but maybe working to reduce your stress in other ways. Maybe that means indulging in something like doing meditation or journaling in the morning before work, and this is going to look different for every single person.

(05:34):
I had a past client of mine who when dealing with emotional eating, she would just lay on the floor, but she was like, that’s what works for me. It helps me detach from the emotions, recover a little bit. So this is going to look different for every single person. It could be going for a walk, calling a friend, reading a book, whatever is kind of that self soother for you that just allows you to take a step aside from it and just ask those appropriate questions as well. Is this really the food that I want? Could I substitute something else like reading or going for a walk? Am I just trying to relieve feelings of sadness or boredom or am I at a party and I’m socially eating because everyone around me is eating? So really that first step is just bringing awareness to it and asking ourself those questions, checking in with ourself and taking a step back. I think it’s so easy for us. We get home from a long day of work, we’re stressed, we grab a bag of chips and we’re just snacking right out of it, right? We’ve always all been there. So just really bringing that awareness to it and asking ourselves those questions that may feel a little bit uncomfortable and hard to do in the moment, but will really help us bring awareness to our decisions overall and help us reach our goals in the longterm as well.

Cori (06:45):
Being more mindful is so important, and I think when people come into coaching, when people start a new program, we’re looking for, and I know I’ve been guilty of this, I’m looking for the magic macro ratio, the magic thing to do to stop emotional eating, the magic workout plan that’s going to get me X amount of muscle in X amount of days. We’re looking for a thing, a tactic, but in reality, what helps us truly achieve our goals and create lasting results and lasting lifestyle changes is simply reflecting inward. It’s asking ourselves those hard questions. It’s drawing awareness to habits we repeat and asking ourselves why we’re repeating them. Because I think so often we haven’t questioned our own self-imposed limitations. We haven’t questioned, questioned our own belief about ourselves. We haven’t questioned why we do different things, and if we don’t question it, we can’t make a change.

(07:34):
So with emotional eating, asking yourself, why am I repeating this pattern over saying, oh, I don’t have the willpower. Oh, I just, I’m a bad person. I feel guilty. Anything negatively associated with it, which only perpetuates the pattern in an odd way, we need to take that time to say, Hey, I’m human. I have issues. What can I do to address this? How can I move forward? How can I make this something I actually want assessing? What do I want? Is this important to me? Why am I doing this? I love that you bring up that question. I just think it’s something that we so under utilize, but it can be so important to help us make changes that meet us where we’re at. So in talking about all this too, you had mentioned eating disinhibition. Can you go into that a little bit because I think this is a very interesting subject that ties into all of this and something we need to be aware of when we’re talking about building.

Julia (08:23):
Yeah, sure. So eating disinhibition is really the tendency to overeat in response to different stimuli. So this can occur in a variety of settings. Say that you’re at a party and there’s a table full of really good looking food, or just say that it’s in response to emotions since we’re talking in the context of emotional eating right now. But it really just means that those normal inhibitions that prevent overeating are removed, making people more likely to overeat, which can lead to weight gain. There was a study done back in 2010 which identified a specific gene to be associated with it. So I love that we’re able to really test for that in our DNA testing and give people an idea if they are more inclined to this because it’s something to be aware of and then know that, hey, maybe I am someone who I need to bring more mindfulness around my eating choices because that’s really going to be key for me in order to reach my goals. Versus that other mindset of just being like, I just lack the willpower. It’s just how I am.

Cori (09:21):
I think it’s so important, that point and that differentiation between, well, this is just how I am. Yes, you may have the gene for it, but this is just giving you the power to control what you can’t control because you can’t control that tendency necessarily. But you can become more aware of it and come up with strategies for it, whether or not it’s giving yourself that visual reminder of, Hey, if I’m reaching for this, I’m probably doing this because I’m stressed. Is this a food I want? And even in that assessment, there are going to be times we make mistakes where we do exactly the opposite of what we’ve been trying to work to do. And the last thing we want to do is make ourselves feel guilty. We just always want to learn from those experiences. Say, Hey, how can I address this in the future?

(09:56):
Or if you do turn to something and be like, okay, do I want this? If you really want it after going to do something else, then have it too. There’s not one way of handling things and recognizing that tendency towards certain things can help us then find different approaches to navigate it in different situations, whether it’s emotional eating or even that tendency just because you have that food all in front of you to keep going back for more, which I dunno about you, but I’ve done definitely now off of this, there are reasons why we even don’t eat due to emotion, and I want to talk about that as well because I think there’s different responses we have to different emotions in our life, and the more we own our natural responses or our personal responses, the more we can plan for them and address them. So if you are somebody who instead of eating out of emotion, doesn’t eat when you’re stressed or tired or angry or whatnot, can you talk a little bit about how to handle that and what to do in those situations as well?

Julia (10:52):
Yeah, sure. So losing our appetite due to emotions can also be attributed to that same what we call that fight or flight response, which is also why we can overeat as well. So some will overeat as a way to sell soThe while others can’t shift focus on anything but the stress and find themselves constantly undereating. And again, this is something where it’s just bringing awareness to it and learning to meet yourself where you’re at, not force feeding yourself. Maybe you’re just going to have small protein rich snacks. Maybe you’re going to do things like meal replacement shakes during this time just to get that in. Or even creating an eating schedule to help you kind of find that balance during that time in your life where you know that you do have that stress, but you still want to nourish yourself and kind of meet yourself where you’re at and do your best there as well.

Cori (11:37):
And I’m bring up something that’s potentially going to ruffle a few feather, but intuitive eating, and I mentioned this because I think it’s so key with the whole theme being mindfulness in our eating and even eating out of emotion. If you think about intuitive eating and eating in response to what you’re feeling, emotion’s going to potentially impact that. And so you’re not going to just be eating for reasons of hunger. So the more we can learn, if we are striving to eat more intuitively, which should always be our goal, the more we can learn those cues and even track our nutrition in the process to see, hey, have I feel correctly, is this out of emotion? Or hey, am I not eating out of emotion as well? Because that undereating, if we train our body to constantly undereat, is going to be something that we’re going to have to address at a later date. Just because we don’t feel hungry doesn’t mean our body doesn’t need the fuel. So with all of this, I wanted to ask you a little bit about your opinion with the push towards intuitive eating, how that plays into being more mindful and even how to truly build a more intuitive eating style pattern, so to speak. Because sometimes it is something that we have to learn and many of us don’t naturally want to do it and we eat for other reasons than just fueling.

Julia (12:43):
Yeah, I love that question. And I do want to note here that there is a huge difference between emotional eating and kind of binge eating like you brought up. Whereas binge eating, we typically see that where we’re over restricting and we’re not giving ourselves enough. So the end of the day comes and we are like, I need to eat everything in sight. And it’s kind of that binge and restrict cycle that we really fall into. So I do want to point out that that is different than emotional eating, even though it may feel the same, whereas emotional eating is strictly more just related to the emotions and the binge eating is most likely because you’re really under fueling, like you said, and you’re not eating enough. And that’s where tracking really does come in and really does help us realize those patterns and see what leads to it.

(13:24):
Because there are times where it’s like, Hey, I did emotionally eat, but maybe that’s because I also did not eat very well during the day. I didn’t have balanced meals, I skipped my lunch, my blood sugar is all out of whack and now my cravings are all out of whack as a result of that. So there are scenarios where our eating choices can reflect on maybe choices that we made earlier throughout the day as well. And as far as just kind of learning to control that a little bit, I think your question was, and just how we can overcome that and tie in intuitive eating, it’s really just going to be, again, always checking in with yourself and also after meals like, Hey, how am I feeling after this meal? And do I feel satiated? Do I feel like I need to eat something else?

(14:05):
Sometimes I think we feel like if you have a sweet tooth after meals, or if we feel like we still need to eat after meals, we need to ask ourself, did I have enough in that meal? Did I have enough protein, enough healthy fats, enough fiber? Was it a really well-rounded meal, or am I just eating strictly out of emotion? So again, just checking in with yourself, there is this big kind of push for intuitive eating today, which can definitely tie into this and teach us how to still check in with those emotions, check in with our hunger signals as well, allow us to stop eating when we feel full from a meal and allow us to know when we need to have a snack as well.

Cori (14:44):
But it’s definitely something often that’s learned. So if you’re like, I don’t know what to eat, I’m not seeing results, just you’re eating quality fuel. Just because you’re trying to respond to your hunger cues doesn’t mean that you haven’t trained your body to respond in different ways. We train patterns, we train responses. So often, sometimes taking that reflection, that step back to track, to dial in our macros, to really assess our portion sizes, to even assess why we’re doing specific things, be it out of emotion or be it out of a pattern we’re conditioned to repeat is incredibly important. So sometimes you have to go through that data gathering phase in order to really learn what you need. Now, going off of this, let’s just say, and I know you gave us a lot of strategies to handle those emotional eating times and even try and prevent them, but let’s just say you find yourself in a situation where you have already eaten out of emotion next steps. And I know one of them is not to make yourself feel guilty. How can you respond and move forward after something like that? Because I think that initial response, because we’re human and we’re going to have those situations where we don’t do what we should or what we wanted, that initial response can really make or break how we approach things in the future. What would be your recommendation if someone found themselves in that situation where they had that emotional eating episode and they’re like, oh, no, what now?

Julia (15:57):
Yeah, I love this question. My best advice. Just own it, right? So many, I’ve had so many clients in the past where they’re like, Hey, this happened. I’m just not going to track it for the day. I just want to put it behind me. I know it wasn’t a good thing. Just put it in the past, close my eyes, not look at it, and I’m like, Hey, track it. This is awesome that this happened. We can learn from it, right? We don’t track always to be perfect. We track for that data, like you said, and that way we can look at it, we can see what else you ate during the day. We can reflect on what led up to it and we can know how to better approach it in the future. So something that I’ll go through is like, okay, what led to this?

(16:32):
What were your emotions? What happened during the day? What was the main trigger for it? And how can we better prepare for it going forward? And sometimes it is as simple as it was just a really busy day and I needed more things prepped, and sometimes it is a lot deeper, and we do need to tackle those stress and those emotions and all as well. But really just owning it and then that way you’re accepting it and that’s that first stage and that way you can work on it if you always just continue to ignore it and just be like, I know it was a bad thing. It’s in the past. I’m moving on. I’m like, no, let’s bring it back. Focus on it right now and see what we can do to better approach it and help you moving forward. Because if not, it’s going to be a cycle that you’re continuously going to go through. And like we said, that those brain wiring pathways, you’re constantly just going to lean on that food if you never really force yourself to learn why you’re doing it and find those other coping mechanisms.

Cori (17:20):
Owning it is so important. I just want to repeat, own it. Own it like a bazillion times. Because I think so often we do try and sort of rush past failure, so to speak, bad experiences, and then we never learn from them. And that keeps us stuck in a cycle of repeating them, not to mention associates, even more guilt with the situation instead of just saying, Hey, I’m human. This is something I can learn from. And in that we almost drop some of the emotion with it. We give ourselves power to control it. It’s not just saying we don’t have the willpower, we don’t have the ability to change it. And in giving ourself back that agency, we often can move forward a lot faster, and it starts to bring that pattern to the front of our mind a little bit more because we don’t feel so guilty from it, so we’re not running from it. So this has been all incredibly helpful, Julia, and I’m going to check for some comments, but any closing thoughts that you wanted to share?

Julia (18:13):
I just want to say it is really common, and I think people think that it’s something that they just struggle with themselves, and they do think it’s that lack of willpower and mental strength and all that. So just know that you’re not alone, and it will take time to change those habits. Maybe it’s not going to be something that happens on the first try, the first week, first month, first year, whatever it may be. But slowly over time, those little efforts are really going to add up to the big change, and it will get you there to make more progress. So don’t feel defeated. If it’s something that you’re working on and you’re not where you want to be yet, just celebrate those little victories, own the failures, and keep moving forward

Cori (18:47):
On the failures. Celebrate the victories and recognize it’s always going to be a process. Those are such key points because we do feel alone sometimes in our struggles, or we feel like we’re the only one struggling and no one else understands and we’re not alone. And a lot of times food is more than just fuel. And the more we own that fact, even the better off we’re going to be. Thanks for listening to the Fitness Hacks podcast. Again. This is the place where I share all my free work, workout in nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating, review or share it with someone you think it might help. This will only take a few minutes, and it would mean the world to me and possibly change life of someone.

*Please Note: this transcript is auto-generated and there may be some errors in the transcript