Decades of Strength

Have you ever set a goal for yourself, got all excited about the thought of achieving it, started the work to get it done, then along the way become frustrated that it wasn’t happening fast enough or you were coming up with road blocks along the way?⁣

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It’s an oh so frustrating part of the process. ⁣

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Which is why in this week’s episode of the Decades of Strength podcast, we’re taking all abut the process of goal setting and breaking down the ways to make it more approachable.⁣

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Because everyone is different when it comes to setting and working towards a goal. Some like being concrete and specific and like to map out a meticulous plan of action, while others take a bigger vision approach and are more flexible along the way is.⁣

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The truth is, any approach can work. And you are free to change your mind about which one you take or even the goal itself at any point along the way.⁣

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But no matter how you choose to tackle it, the main keys to success are that you track your progress and celebrate all of your success along the way. That will help ensure that you actually enjoy the process, even when the going gets tough and you feel like giving up.⁣

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So you’ve finally decided to begin working towards your health and fitness goals.⁣⁣⁣

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You’re eating healthier. Hitting the gym. ⁣

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And you’re starting to see some changes. You’re also feeling happier, more confident, and proud for keeping the promises you make to yourself. ⁣⁣⁣

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Then someone in your life shows up to rain on your parade. Maybe it’s a family member, friend, or a coworker. And suddenly you start hearing phrases like:⁣⁣⁣

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Oh come on, live a little!⁣⁣⁣

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One bite won’t hurt you!⁣⁣⁣

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You’re no fun anymore!⁣⁣⁣

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How much weight are you going to lose? You’re getting too skinny!⁣⁣⁣

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You don’t need to lose weight! You look great already!⁣⁣⁣

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Feeling unsupported sucks. It’s frustrating and hurtful. It can make you question your intentions. And if you let it get to you, it can throw you completely off track.⁣⁣⁣

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But you can’t let it. You must keep going.⁣⁣ Because your goals don't have to make sense to anyone but you.⁣

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As humans, we are hard wired to want to feel like part of a tribe. So as soon as you start to better yourself, the other people in your life who aren't ready to do the same, will try to bring you back down so you can stay at their level.⁣

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Because if you change, they worry you'll leave them behind in the prices. And that can feel scary for someone who isn't secure with themself.⁣

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So now they feel triggered, which they project onto you. Because you’re making the changes they can’t seem to make for themselves. Or they fear you might outgrow the relationship.⁣

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Whatever the case, it’s not a sign you are doing anything wrong.⁣⁣⁣

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On this week's episode of the Decades of Strength podcast, we talk all about how to handle those haters. Will arm you with the strategies and help you have the hard conversations with those in your life who aren't being supportive.⁣

FREE MASTERCLASS: https://www.balancewithsam.com/hello-food-freedom-masterclass

You can put in all the work you like on your relationship with food-but if your vocab is crappy then the plain truth is you are holding yourself back from living your best balanced and healthy life. LANGUAGE MATTERS.

🍏''Good''⁣⠀

🍕''Bad''⁣⠀

🥒''Clean''⁣⠀

🍟''Dirty''⁣⠀

🍫''Treat''⁣⠀

🥗''Guilt-free''⁣⠀

These "clever" marketing labels have become engrained in our vocab thanks to the diet culture. Any label which is attaching a moral value to what you eat is detrimental to your relationship with food.

That judgemental, guilt-inducing nagging voice that you hear in when you have just eaten a doughnut or had some pizza, she is using these labels as her primary weapon. And more often than not, these labels can feed into the F**K it mentality.

Removing them from your vocab will be one of the most liberating things you do for yourself.

Food is food, no matter how it comes⁣ 🍏🧀🍑🥩🍇🍳. Some you eat more of (nutrient-dense foods) and some you eat less of (less nutrient-dense), but it all has a place in your life if you like it and it makes you feel good!

If you relate to this and you want more insights and practical advice on how to, begin dropping the labels then tune in to the newest episode of the Decades of Strength Podcast.

“This is hard.”⁣

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“I can’t do it.”⁣

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“I should be doing more.”⁣

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“I’ll ever reach my goal.”⁣

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How many times have those thoughts crossed your mind, and how many are on repeat throughout most of your day?⁣

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When those thoughts creep in, do you feel inspired to take action in a way that will move you forward?⁣

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Doubt it.

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In that case, it’s no wonder you continue to repeat the same patterns, no matter how much you desire to change.⁣

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Because the story you tell yourself is the truth that you know, and it's what determines your thoughts. Those thoughts then create your feelings. And those feelings dictate your actions.⁣

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Your words have power. What you repeat to yourself becomes a self fulfilling prophecy.⁣

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You’ll skip the workout, pour yourself more wine, and eat to numb the dissatisfaction. Then promise to get back on track on Monday.⁣

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And that cycle will continue until you take back your power and gain control over your thoughts.⁣

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You might be thinking, “Easier said than done! I’ve been shit talking myself for years.” ⁣

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But the truth is, you can change your thoughts and shift your perspective.⁣

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From now on, every time a negative, thought creeps in, you’ll immediately question it. Ask, “Is this thought true?” Most likely the answer is NO.⁣

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From there, you can flip the script to one that feels more empowering.⁣

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“I can’t” turns into “I can learn how.” “I’m not” turns into “I’m becoming the person who is.” “I won’t” turns into “If I keep showing up for myself, I will.” “It’s not happening fast enough” turns into “I have the time and choose to enjoy the process.”⁣

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So the next time your mind tries to sabotage you, notice the thought, thank it for trying to keep you safe, then choose one that helps you become the new version of yourself. And start to notice how that simple shift changes how you feel. It’s from that place where you can start focusing on possibilities and taking ac action towards making a change.

I am not too sure who in your life began the story that you when you go on vacay you must go completely off the rails and gaining weight is just a given.

Oh, wait, it was you. That's the story you've been telling yourself since maybe your first vacay and guess what happens as a result? You become a self-fulfilling prophecy.

Good news is that unless you are super attached to that outcome, you can change it.

👏🏻👏🏻 YOU CAN MAKE PROGRESS ON VACAY! But don't panic; it doesn't mean that you can't chill out and enjoy yourself. You still get to eat your favourite foods, enjoy a Margarita or two and chillax until the sun goes down.

But you do it all in moderation, and you have strategies and boundaries in place, so you don't eat and drink everything in sight just because it’s there and you're on vacay.

You can pick your worth it foods, use the plate method as guidance at mealtimes. Remember your body doesn't appreciate being stuffed to discomfort at every meal, so as a result, you may feel crappy.

And this time as you are more relaxed, and away from all the usual life stressors, it is the perfect time to focus on practising new mindful eating habits—and trying out NEW ways to move your body. Spend more time on your daily self-care practices and of course, enjoying the environment and the company!! (Flying solo? enjoy your own or make some socially distanced new vacay friends!)

To learn more on this hot topic tune in to this week's episode of the Decades of Strength Podcast where we share our personal vacay progress experiences and those of our clients some of who DROPPED lbs on vacay without even trying!!

Intermittent fasting has become quite the nutrition buzzword.

But by no means is it anything new. Humans have been fasting for thousands of years for religious or spiritual reasons. And we all practice some form of it throughout the day (like when we sleep).

But these days, fasting has an almost cult like following of people who believe it’s the end all be nutrition strategy for everything health, longevity, mental performance and even fat loss.

And yes, extended periods of fasting does have some health benefits. But other than that, it's simply one way to distribute your calories throughout the day.⁣ So when it comes to fat loss, there's nothing magical about it.

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Like with anything nutrition related, fasting is just a tool. It’s not necessary for getting results.

It MIGHT help you take in fewer calories if you can control your intake during your feeding window. And if you’re someone who is really busy during the day, it can be helpful from a productivity standpoint.⁣

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But fasting isn’t for everyone, and there are instances when it might not be the best approach.⁣

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Fasting is a stressor. And when you compound that on top of all the other stressors we face on a daily basis, it can have negative consequences, specifically on hormones. If you’re someone who isn’t sleeping well, trains really intensely, and has a demanding career, it can backfire, especially if you feel like your stress isn’t well managed.⁣

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If you’ve have a history of or are currently struggling wth disordered eating. Fasting can become a slippery slope of pushing your feeding window back later and later as a means of cutting calories. Same is true if it makes you more preoccupied with food.

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Women, too, should be careful fasting for extended times periods of time because they're more sensitive to stress. In which case fasting *might* have a negative impact on the hormones necessary for reproduction. So it you're woman, proceed with caution.

If you feel like you’re a good candidate for intermittent fasting, go ahead and give it a try.

But check in with yourself regularly to make sure you aren't experiencing any negative symptoms.