Struggling With Sticking to Your Goals?

As moms, it's really easy to put everyone else's needs above yours, or you just simply can't find the mental space for new habits, no matter how simple they seem.

Are you stuck in the mindset that you’ll start tomorrow or next week? 

Do you start with big changes and get overwhelmed and stop? 

Do you struggle to make lasting changes when it comes to your wellness goals? 

How many times have you set a New Year's resolution to go to the gym every day? Or start a new diet like Whole 30 only to fall off 4 days in? This is not your fault, these approaches are NOT SUSTAINABLE. Life is already tiring, challenging, and chaotic enough, don't make this harder on yourself.

Ready to try something better? I bet no matter how busy you are, you have 2 minutes.

This approach helps you take small steps toward a bigger goal and work toward lasting change. How does it work?

• The 2-Minute Rule, popularized by James Clear in his book "Atomic Habits," emphasizes starting small and breaking down habits into manageable two-minute tasks.

• By focusing on tiny actions that take just a few minutes to complete, we can overcome the inertia of starting and build momentum toward our goals.

What would this look like, for real?

• Want to practice mindful eating? Take ONE deep breath when you sit down, before you start eating

• Trying to eat more fruits and veggies? Buy pre-cut options

• Ready to start exercising more? Try throwing on your shoes and walking around the block once a day

• Need more flexibility? Do some stretches when standing at the stove or in a meeting

• Want to drink more water? Keep a class next to your bed

Don't roll your eyes, I can hear it through the computer. These small changes might not seem like they aren't going to get you anywhere, but they will, and here's why.

• This approach is flexible, you can decide what will help you get towards your goals and change it as needed. Have 5 minutes today? Walk a bit farther, do some yoga poses, and gradually work your way up.

• It removes a barrier - you have 2 minutes each day and you know it. It stops you from continuously thinking that you'll try again or start tomorrow. Start now, start small, and keep going.

• It creates a sense of achievement - we all like crossing things off our list. These things add up and the more you do them, the more you'll believe you can do them and keep going.

Behavior change precedes identity change because our actions shape our sense of self. When we consistently engage in new behaviors, whether they're related to wellness, productivity, or any other aspect of our lives, we start to see ourselves differently. Over time, these actions become habits, and as they become ingrained in our daily routines, they reinforce a new identity aligned with those behaviors and it gets easier every day to do these things.

If your goal is to eat more healthy food, consistently choosing healthier foods transforms your view of yourself from someone who "tries to eat healthy" to someone who simply "is a healthy eater."

What habits are you working towards this year? Do you want even more accountability? Set up a free call today to chat about how I can help you set realistic goals and stick to them.

Prioritize Protein First

If you follow any wellness influencers on social media, they're talking about protein, and for good reason. While protein deficiency isn't really a thing in the US, most people aren't eating the optimal amount, or at the right times.

Protein consumption has a ton of health benefits, especially with the first meal of the day. I'm not a huge fan of intermittent fasting, and this is a big reason why. Research suggests that consuming protein in the morning can enhance metabolic rate and contribute to greater calorie expenditure throughout the day. Additionally, a study published in the American Journal of Clinical Nutrition found that a high-protein breakfast can significantly reduce post-meal cravings and increase satiety, ultimately leading to decreased overall calorie intake.

In contrast, intermittent fasting may lead to increased hunger and potentially overeating during the eating window, making it less sustainable and effective for some individuals. There is also evidence to show that prolonged fasting periods might actually contribute to DECREASED metabolic rates, potentially hindering weight loss efforts in the long run. Not to mention, it can be really hard to maintain over a longe period of time.

By prioritizing protein in the morning, women especially can support muscle maintenance, manage their appetite, and create a solid foundation for the rest of the day. The other reason I suggest this is that I know the day can go sideways sometimes when taking care of yourself or others. This ensures that even if you aren't able to proactively prioritize protein as much through your day, you've already got a great headstart.

What to shoot for? At least 30 grams of protein. Why? Research baby! Let's look at it a bit more closely.

Are you trying to lose weight? Get stronger? Increase your metabolic health? All of these things require more lean body tissue: muscle. Consuming 30-40 grams of protein in the morning contributes to muscle growth through a process known as muscle protein synthesis (MPS). This approach ensures that your muscles have a steady stream of nutrients, promoting effective recovery and growth. Also - during the night, your body is essentially fasting, and a protein-rich morning meal helps offset the overnight fasting period, where your body is breaking down tissue for energy. Eating a meal with 30-40 grams of protein first thing in the morning stops this process and gets your body moving in the right direction.

Ideally, each meal has around 20-30 grams of protein, and each snack has at least 15 grams. Need even more motivation to keep it going through the day?

1. Enhances Cognitive Function: Protein isn't just about those muscle #gains, but also brain gains! A protein-rich breakfast provides the amino acids necessary for the production of neurotransmitters like dopamine and serotonin, contributing to improved cognitive function and mood

2. Stabilizes Blood Sugar Levels: A balanced breakfast, combining protein (at least 30 grams - remember :) with carbohydrates and healthy fats, can prevent rapid spikes and crashes in blood glucose, promoting sustained energy throughout the morning.

3. Hormonal Balance: Trying to balance those hormones? Proteins are involved in the synthesis and regulation of hormones, such as estrogen and progesterone, which are essential for reproductive health, bone density, and overall well-being

4. Weight Management: Protein helps you feel full longer helping to control appetite and reduce overall calorie intake. Studies suggest that a higher protein intake can aid in weight management by promoting feelings of fullness and supporting fat loss while preserving lean body mass

It takes a bit more planning to start your day this way but once you get in the habit of it, it becomes much easier. Want to take the guess work out of it? My one-on-one coaching and personalized meal plans will give you a plan with exactly what to eat for breakfast, lunch and dinner to hit these goals. Check out my Services or Shop to see what works for you.

Fueling the Distance: 7 Nutrition Tips for Vegan Endurance Athletes

Being an endurance athlete requires a strategic approach to nutrition, even more so if you're a primarily plant-based one. Your body needs the right fuel, hydration, and nutrients to support your training, drive performance, support recovery, and reduce the risk of injury.

Here are my seven essential nutrition tips specifically tailored for vegan endurance athletes, but can be beneficial for anyone trying to log some extra miles.

1. Prioritize Plant-Based Protein: Everyone thinks that bodybuilders have the highest protein needs, but surprise! It's actually endurance athletes. Protein is crucial for muscle repair and growth, and distance running is definitely taxing those muscles. So is the strength training you should be doing to support your distance goals. Make sure to mix it up with a variety of plant-based protein sources such as lentils, beans, quinoa, tofu, tempeh, and edamame. Supplementing with vegan protein powders like pea, hemp, or rice protein can also help meet your daily protein requirements.

2. Carbohydrates for Sustained Energy: Quite possibly the best part of training for any distance race. CARBS! Carbohydrates are the primary fuel source for endurance activities. Opt for complex carbohydrates like whole grains, legumes, fruits, and vegetables. These provide a steady release of energy and essential nutrients to support your long training sessions.

3. Embrace Healthy Fats: While carbohydrates are essential, healthy fats play a crucial role in providing sustained energy and supporting overall health. Make sure every meal has lots like avocados, nuts, hemp & chia seeds, and plant-based oils (such as olive and coconut oil). These fats also aid in the absorption of fat-soluble vitamins.

4. Speaking of Micronutrients: Vegan athletes need to pay attention to certain micronutrients, such as iron, vitamin B12, omega-3 fatty acids, and calcium. Include iron-rich foods like leafy greens, legumes, and fortified cereals. Consider a reliable vitamin B12 supplement, and consume flaxseeds, chia seeds, walnuts, or algae-based omega-3 supplements to ensure adequate omega-3 intake. Calcium-rich foods like fortified plant milk, tofu, and leafy greens should also be included.

5. Hydration is Key: Staying hydrated is vital for performance and recovery. Drinking water regularly throughout the day is great but you need to take it one step further with electrolytes to make up for all that sweat. My favorite brand is Nuun - no added sugar and lots of delicious flavor options. It's been in my water bottle for every race I've trained for.

6. Optimize Recovery Nutrition: Recovery is as important as training itself, you can't put it all out there on the pavement, come home, shower, and eat 2 hours later. After workouts, replenish glycogen stores by combining carbohydrates and protein-rich foods to aid in muscle repair, enhance recovery, and reduce muscle soreness. Think pasta + vegan sausage & veggies, a smoothie with fruit, nut butter & protein powder.

7. Plan and Prepare: Making sure you meet your nutritional needs for training consistently requires a bit of forethought. Batch cook meals, pack nutritious snacks like energy bars, trail mix, or fruit, and carry portable plant-based protein options when on the go.

With careful planning and attention to your body's needs, you can thrive as an endurance athlete while staying true to your plant-based principles. Embrace the power of plant-based nutrition and conquer those long-distance challenges!

Want more in-depth tips on what to eat pre and post-workout or a training-specific meal plan? Let me take the guesswork out of it so you can focus on your miles. Schedule a free consultation here.