Well I’m about to give you a dose of reality.

It’s a new year…but it’s still the same old YOU.

So often I know we go in feeling like everything is just going to change because it’s this magical new year.

And then…well…nothing does.

Because we are still us.

We’re still looking at the same thing from the same angle. We’re still expecting dramatic results while often falling back into the same old habits we repeat each year…

It’s a cycle I’ve seen happen time and time again…it’s one of extreme restriction…followed by rebellion…followed by little habits sliding until we are not only back where we started and frustrated or even worse off than were we were coming into the New Year.

It’s why slowly over the years the weight creeps on (or the injuries add up) and we then wonder why it’s so hard to dig ourselves out of the hole.

And then we blame our “age” when it really isn’t that number that makes the difference…

Let’s face it…

A. We get less active often as we get older. Desk jobs, car commutes…too many of us don’t move enough during the day, especially now with so many of us working from home.

And B. We repeat this horrible holiday weight gain cycle that creates metabolic adaptions that make it harder and harder to lose the weight we gain over the years.

That’s why I wanted to highlight exactly how the weight gain happens with this cycle…

Over the holidays, many of us gain weight.

Let’s just say it’s even 5lbs that we gain between inconsistent workouts and all the partying and holiday fun.

We feel blah about it and decide to do something in the New Year.

Heck we may have even let a few of those pounds creep on because we knew we were going to “diet” in the New Year anyway.

So we go into the New Year up 5lbs.

We then are super motivated to make a change so we slash our calories super low, train harder, restrict the foods we love…all to lose the weight as fast as possible.

We do those oh so tempting fad diets…or fad diets disguised far too often as “lifestyles.”

And we do lose the 5lbs.

But the habits aren’t sustainable. And over the Summer, with travel and vacations, we regain one to two of those pounds we lost.

We just couldn’t keep cutting out everything we loved and training so much.

So with these 2lbs on, we go into the next holiday season.

And again….

We gain the holiday 5.

But this year going into the New Year, we are now up 7lbs.

Again we are motivated in the New Year to make a change and we go after that quick fix.

But this time, we only lose 5 of the 7lbs.

We go into the rest of the year already up two. And over the Summer, we again gain 1 pound.

This next holiday season we’re now up 3lbs to start.

And if we gain that same holiday 5, we’re now up 8lbs to start the next year!

Slowly over time those pounds creep on while we’re even working SUPER FREAKING HARD each year to get them off.

It’s frustrating as all get out!

And each year the struggle becomes harder and harder because we’ve not only had the weight on for longer, but our previous dieting practices to get the weight off as quickly as possible have now BACKFIRED.

In trying to lose weight quickly, we’ve lost muscle mass. Muscle we don’t regain when we regain the weight.

And that means often our body composition becomes worse and worse each time we regain the weight.

This also means metabolic adaptations.

Our body adjusts so that it actually burns less fuel at rest. This means we have to keep cutting calories lower and lower to lose as we’ve even trained our bodies’ to NEED LESS.

This only leads to us often more easily regaining the weight, not to mention creating hormonal imbalances that make it harder and harder to lose again.

On top of all of this, the longer we have the weight on, the more our bodies don’t want to lose it!

Our body wants to maintain balance.

And whatever weight we have been at for longer is NORMAL to it. It doesn’t want to change from that so it fights more and more against the changes to maintain balance.

It’s why the weight seems to take longer and longer to come off.

With all of this, it totally makes sense why things just are so freaking frustrating and become more and more frustrating over the years.

But NOW is the time to stop this cycle.

Learn how to create sustainable habits and achieve the lasting results you want.

Because who really wants to work super hard for results that last a week or a month?

HECK NO.

We want results that last for years, that truly do last the rest of our life.

So this year, take this step back to see this cycle.

Don’t start this New Year with unsustainable habits. Create habits that will last

I HATE Goal Setting

I’ve honestly never been a huge fan of traditional goal setting as I feel like it can make us very rigid in our thinking.

And the second we feel like we won’t hit a goal, we stop trying.

Or we realize halfway through our goals aren’t…well, aren’t what we really need or want to accomplish so we give up on doing anything.

Or we then don’t hold ourselves accountable toward the goals we should actually be working toward.

I remember one year Ryan and I said we would make a new course each month because we thought this would add value.

I quickly realized this just led to me rushing through things and didn’t actually help my clients, nor my business, more than slowing down.

More than not doing as much.

I realized I’d, yes, set a “SMART” (Specific, Measurable, Attainable, Relevant and Time-Based) goal but it wasn’t very well thought out.  

The WHY wasn’t there.

It’s why I think it’s key we know the end goal we want to reach, but also find ways to be flexible in how we get there.

We need to remember the true WHY even if we sometimes aren’t even sure how we will ultimately reach that end.

We need to find ways to accept that certain experiments won’t pan out as we give ourselves some flexibility in our goals.

So while I’m all for setting goals, I think the key more than specifics is really understanding the WHY behind things.

Because so often we fail in reaching our goal because we don’t make it a priority.

We have to remember though, we prioritize what matters most to us.

If we want to reach our goals, we have to make them matter. And then, we’ll prioritize doing the things we need even when times get busy or we’re stressed out and tired.

So instead of focusing on how you’re going to even measure your goal, the timeline to complete it or even how “specific” you make it, instead focus on really diving in to why you want to accomplish this goal enough to be uncomfortable and sacrifice…and even what those obstacles will be.

If you’re looking to set some goals this year, here’s some things to consider….

#1: Why Is This Goal Important?

What is the pain in NOT having this accomplished?

Why is this goal so important you want to prioritize these habits even during tough times?

What does this goal truly mean to you beyond the obvious?

How could this goal improve OTHER areas of your life?

Basically why are the sacrifices work it (even recognizing the sacrifices you may have to make along the way)!

#2: What habits will help you move toward this goal and why do you believe these habits will get you there?

So often we pick a fad diet or quick fix and it doesn’t pan out.

It’s because we just choose the habits because they are “supposed” to work. We don’t dive into why they would work for US though.

One size doesn’t fit all and we have to be open to experimentation BUT the best way to really then figure out what works is to understand why a habit COULD work so we can then, if it doesn’t, adjust accordingly and accurately.

#3: What obstacles will stand in your way?

Face this. Acknowledge them.

By doing this you’ll be more prepared for anything that does pop up because you don’t expect the change to be easy.

Cause guess what?

It never will be!

The more we want something, often the more it feels like life tries to stop us from getting there!

#4: How will you keep yourself consistent and what end dates/check ins will you do?

Results take time and too often we simply don’t see results because we get caught up in one bad measurement, one off day, and we give up.

We also don’t stay consistent because we don’t step back to look at the overall picture and whether we are day in and day out doing the things we should.

How will you review these things and give yourself perspective?

We also don’t set other things to measure that would allow progress to build while we may not fully see the end result accumulating even though it is?

Because often we stop because we don’t “feel” like results are happening even though we are.

OR we keep going not even realizing something is off yet expect a different result.

How will you provide a guide to actually implement a program and give it time while not just allowing yourself to repeat the same mistakes expecting a different result?

SUMMARY:

If you want to set goals you’ll ultimately reach, you’ve got to be flexible in how you reach them and even when. Because nothing goes as planned.

BUT you have to have a clear vision for what you want to accomplish and why you want it.

And you need to give yourself guidelines along the way to see how you’re progressing.

This year set goals you’ll actually reach by focusing on these 4 things!

We are what we tell ourselves we are.

I wrote that line above and sat here for a bit really thinking on that because so much of who and what I’ve believed I am has changed massively over the years.

And much by CHOICE.

Many of you have heard me tell the story of starting my first blog and how I refused to take photos of myself or be on video.

I wanted to write stuff. Not be a “person.”

But as I started sharing more and more and really wanting to help more people, Ryan pointed out that the only way to reach more people and actually grow was to suck it up and become the “face” of my own business.

That was so against who and what I thought I was.

I was a behind the scenes nerd. Not someone in front of the camera.

I didn’t think I had the skills or personality.

But I wanted to help more people and share what I believed was a great perspective on things.

So I told myself I could do it. I told myself I could present things in a way that would resonate.

I told myself I could become confident and comfortable in front of the camera.

And guess what?

I really sucked at it to start.

But I kept at it. I kept learning and growing and being receptive to feedback.

And I kept telling myself that, not only could I do it, but that I was the person MEANT to do it.

I still speak really fast and my bumble bee brain takes me on all of the tangents possible.

I still refuse to brush my hair when I roll out of bed to do Coffee with Cori, but I 100% have become exactly the person I feel I need to be.

But it wasn’t because I was born this way.

I told myself I was this way.

And we really do become what we tell ourselves we are.

Soooo…..

Who will you be?

As you ponder this thought…here are some questions to ask yourself to help yourself ACT AS IF.

I say “ACT AS IF” over “fake it till you make it because actions without the mindset change behind them will never last.

#1: Why do you want the change?

#2: Are you ready to SUCK at something? Practice makes better but often we have to start something we are really not good at.

#3: Are you ready to step outside your comfort zone? No? Good do it anyway!

#4: Why are these actions so key? Why do you believe in them?

#5: How is this person you want to become already who you are?

SUMMARY:

We truly are who we choose to be. We are what we tell ourselves we are and our actions follow.

What changes will you make today to live the life you want?

I’ve gotten a ton of questions about eating out and traveling and sticking with your macros.

It’s funny how much we LOOOOOVE to overcomplicate this situation.

That’s why I wanted to chat through some strategies to help you stay on track even when you travel, especially if you’re traveling frequently for work.

Because we have to remember that it isn’t necessarily perfection but that accountability and consistency that adds up.

Sure, it may mean we aren’t as “perfect” as we would like, but we have to remember those small changes add up.

So what are some tips I share with clients who are working to achieve amazing body recomposition results while traveling frequently?

#1: Set one focus – calorie caps, protein minimums.

If you’re just starting out with tracking macros, the change alone is hard. And mentally, we can feel overwhelmed trying to find the balance with traveling, overcomplicating what we need to do.

So start with one small change.

Maybe it’s simply logging to start to get used to the process, even planning ahead.

Then maybe it’s hitting a calorie intake.

Then maybe a protein minimum.

Or maybe it’s focusing on reducing carbs or fats.

But give yourself a singular focus to make the changes easy and allow you to ingrain the habits!

#2: Select an easy ratio – one you know you can hit but that will keep you consistent.

If you’ve been tracking for awhile, you may find there are “no-brainer” ratios you can easily hit. Try one of those over stressing yourself out hitting a “stricter” ratio that may not be as doable while traveling.

Sure this may not be your ideal, BUT it will keep you moving forward so when you can dial things in more, you have a solid foundation.

#3: Review menus beforehand and find items in my fitness pal similar to test out how to hit your numbers and plan ahead.

More menus than we realize list macros or have it online, but even those that don’t…well there are often standard dishes on every menu we can find comparable recipes for and then even enter those dishes into our food tracker to see how we can combine meals out over the day to hit our ratios.

Review options at the places you’re going to and even see if you can pick restaurants so you can combine meals in a way to get close to your ratios.

If you even have control over one meal but not another, plan to go higher protein and lower calorie in that meal to have more fats and carbs and calories for the meal you aren’t as in control of!

#4: Have go-to menu items you know you can adjust the macros on.

I have items that are some of my “go-tos” when eating out because I know I can easily adjust and that they, overall, are in line with my goals.

Like a fajita dish at a restaurant. It’s easy to eat, or not eat, the tortillas based on my macros. I can get a leaner, or fattier protein too, based on what I need.

Or a steak dish or chicken or fish dish with a veggie side.

Or even a burger where you could have half the bun or lettuce wrapped.

Or a stir fry where you could ask for the sauce on the side.

Come up with options that allow you to feel satisfied but also allow you to easily tweak.

Entering in different dishes to your tracker to see the macro breakdowns can help you become more comfortable with doing this!

#5: Find places that list macros.

While fast food places don’t always have the highest quality ingredients, they are better than nothing or processed junk food you grab at a gas station. And honestly, most are getting healthier and healthier options.

Plus they list macros.

Review different fast food places beforehand and enter those meals in for quick and easy logging when you travel.

And don’t be deceived by healthy labels or salads. They are NOT always the best option!

#6: Review the hand portion guide to know your portion sizes.

The more you track and weigh and measure your food, the more you begin to really know what accurate portions are for you. But the hand portion guide is a great reminder and visual when eating out for you to help estimate your consumption.

Sure this may not be as perfect, but something is better than nothing.

And this consistency in knowing what you’re eating still gives you more ability to tweak and adjust on subsequent trips!

#7: Control what you can control – get snacks to help assist you.

Most hotel rooms have a fridge. Most of the time driving, we can bring a cooler and an ice pack.

There are also lots of easy grab and go protein options that don’t need to be stored in a fridge.

Control what you can control and do what you can with those snacks around meals to balance your macros over using that as an excuse to eat…well…crap.

Use jerky, protein powders, hard boiled eggs, greek yogurts…grab pre-made grilled chicken that most stores now have as a quick snack even.

Heck, if you like shrimp, grab cooked shrimp at the store to snack on.

There are so many pre-made items you can grab to eat right then and there if you can’t store in a fridge that can bump your protein and help you balance those macros while feeling fueled.

But be creative. Remember making a change means thinking outside of the way you’ve always thought!

#8: The boring tip – PLAN ahead!

Plan ahead. See this all as an experiment and learning experience. Test out different meals you usually like to eat and see how you can adjust them. Find random snack ideas you could swap in to help you hit the numbers you want.

But taking a few days to even plan ahead can save you a whole heck of a lot of time long-term as well as a ton of stress and frustration.

And the more you do this to start, the quicker the process gets easier!