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!

I don’t know about you all, but I love Ted Lasso.

In the episode Ryan and I were watching last night, he talked about people underestimating him his entire life.

And how he didn’t understand it, but then saw a quote by Walt Whitman “Be curious not judgmental.”

After seeing that quote, he realized that everyone was judging and no one was curious and that is why they constantly underestimated him.

I won’t spoil the outcome of the scene for those of you who haven’t seen it.

But that whole scene I thought was so powerful for so many reasons.

Too often we hold ourselves back in our lives because we AREN’T curious.

We simply judge.

We judge people and situations over wondering why they are occurring.

I so often even see it in the troll comments I get.

In the way people only accept one “right way” of doing a move or of approaching nutrition.

They aren’t curious, they WANT to judge.

And because of that, they’ll always stay stuck.

We need to be open to opportunities if we want to grow and improve.

We need to even recognize that often we are looking at things from only our own perspective and being open to other viewpoints can actually help us get results faster.

We need to realize that one size doesn’t fit all and by not allowing others to find their own way we hold them back.

So much of life operates on a continuum and we need to recognize that.

However, I also know that even if we aren’t trying to, each of us can fall victim to judging over being curious.

It’s why now I so push clients and my trainers to seek out new perspectives and find the opportunities in them.

When COULD something work over just writing it off?

Because it is easy to get stuck looking at things from only one way.

So how can you keep yourself being curious?

#1: Consciously seek out other viewpoints and find why they are RIGHT.

Honestly, I’m not a vegetarian, but I can make an argument for being one.

I’m not Keto. Or Paleo.

I don’t believe in only doing steady state endurance cardio, and dislike Overhead Kettlebell Swings.

BUT if you asked me to list out why someone may do it, or the benefits, I can tell you.

It’s not that we won’t get our opinions and decide things aren’t the best way or the right way for us, but we have to remind ourselves that what works for us isn’t the only way.

By consciously putting ourselves in that uncomfortable position and trying to even argue for them, I think we can learn so much more even about our needs or ways to create hybrid routines that ultimately work even better!

And as trainer, we can find ways to reach clients where our “go-to” options don’t work!

#2: Pause to ask why.

I genuinely want to help everyone.

And when I first started online, it did take some getting used to the trolling.

It would hurt when someone critiqued something when I was only trying to help.

But I began to ask why.

Not only asking WHY to see their perspective, but also to help someone else reading the comment.

How could I support someone else who that comment may offend or who may have had someone troll them in that way.

And how could I then even potentially reach the person doing it to change their perspective.

But it required pausing my brain from reacting immediately and asking WHY?

Why is this being said?

I think in this day and age of immediate responses and instant gratification, that can be a challenge, but we need to push ourselves to pause in our responses and reactions whenever possible to assess.

I think it so often gives us a much needed perspective on things not only to help others, but to really be true to who and what we are.

#3: Experiment

The best results come from experimentation. Sure we need to have a set plan and when we find the foundation that works for us, we stick with it.

But I can tell you so much of what works is just overall systems.

I do 3 days a week of training and see results. I do 6 and also benefit.

We can choose variety over time even based on changes in our lifestyle.

But part of what I think keeps us open IS that willingness to experiment and slightly forcing ourselves to be in uncomfortable situations that challenge us.

So if you have a goal, and especially one you haven’t hit before, be willing and excited to experiment even if it doesn’t work.

Or if you haven’t tried a hobby before?

Embrace the learning process!

Honestly give the plan or new classes or lessons a try and track to see what does and doesn’t work.

Look for the opportunity in this learning experience and realize it also allows us again to see other perspectives!

SUMMARY:

Be curious.

The more you are and open to even hard different perspectives, often the more successful we will be in our own lives.

See the opportunity in things even when it requires you to pause to stop your innate reaction and be a bit uncomfortable!

Curious about Redefining Strength’s programs? Click to learn more about how we can help!

I’d love to tell you there was a way to be happy 24/7.

But that’s just not the reality of being human.

Negative emotions are a part of life and a VALUABLE part at that.

I think too often we just try to avoid or ignore them, but they are going to be there regardless.

And actually often the more we “fight them” over owning up to them, the more they hold us back and drag us down.

I saw a great equation that was suffering = pain x resistance

And the point of it was the more we resist the negative emotion over embracing it and recognizing it, the more we actually suffer.

So how can you start to recognize negative emotions as a good thing?

#1: Recognize they’re normal. That you’re GOING to have them no matter how freaking amazing your life is.

Life is going to be full of ups and downs.

And honestly, you can only truly know the good by having experienced the bad.

I love the mindset even of setbacks can only happen BECAUSE there has been progress.

Negative feeling and emotions are part of life and they can even be a key component to helping us move forward and be happier long-term.

They can help us see when situations in our life and circumstances are off. They can help us realize a change is needed for us to truly move forward and be happier.

#2: Don’t just bury the seed. (Ignoring it doesn’t make it go away)

I think often we try to just ignore negative emotions and feelings. We even try to stamp them down to not have to deal with them.

The thing is that doesn’t truly get rid of them.

Often the more we ignore those emotions, the more they come back to bite us later.

It’s like burying a seed…it’s not gone…it’s actually going to GROW INTO SOMETHING MORE.

The question is, what is it going to grow into?

You want to control what comes of those negative emotions.

So just burying them hoping they grow into something good, or maybe don’t grow at all, is a recipe for disaster.

Instead you want to tend to those seeds and groom them to grow into something positive.

Face what is going on. It gives you control to shape how it impacts you in the future.

#3: See them as a learning experience – Assess and learn!

Negative emotions are showing us things we aren’t happy with. Things we are uncomfortable with. Situations we’d like to avoid in the future.

Experiencing those negative emotions can be a powerful learning tool so we don’t repeat the things that lead to those negative feelings.

Of course we don’t want to fear those negative emotions so much we don’t take risks, BUT we do always want to assess what we can learn from those situations to help yourselves avoid those negative feelings in the future…and even make them POSITIVE experience.

And not only can these negative emotions help us learn to create better outcomes for ourselves in the future, but they can also teach us to better embrace situations and CHOOSE how we perceive and use them.

Stuff is going to happen outside of our control. We just need to recognize we have a choice in how we perceive things.

So if you’ve always taken a negative perspective, maybe it’s time to even see if you can see the situation as an opportunity over an obstacle.

But don’t let negative emotions lead to simply avoidance. Assess the situation. Learn from and even recognize if it is simply the downside to another upside.

Because sometimes the negatives are part of getting something new and good!