Your transition from one season into another can be hampered by the previous season's routine that made the past few weeks so incredibly enjoyable. The reason for resetting yourself and your routine would hinge on your goals. No need to find a problem where there isn't one - but if you're feeling as if your current routine isn't inline with what you want to achieve use the FOUR S's here for a season reset. 

1.) Sleep: maintain a usual wake up routine and prioritize sunlight

2.) Schedule: what you schedule matters

3.) Surround: set your environment up for success

4.) Socialize: a key to individual development and accountability

How do you get back to your routine and habits? Head over to Instagram @fuel_you_podcast and look for these episode notes to let us know.

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Find clips from past episodes on Instagram @fuel_you_podcast

Here is a reframe I often share with my clients after holidays, long weekends, and times of the year when over indulgence has happened or usual activity has been sidelined. "I need to get back on track" or "I'm going to be get back on track after this (insert time period)" is what I hear often. 

We all understand what it means, sure. However, this statement is usually followed by a deep sigh, a monotone, guiltful expression of remorse and realization that the approach being followed hasn't been all the sustainable. 

Ok, this may sound dramatic... but just hear me out. 

Approaching goals from a point of one singular direction can be highly restrictive and appear unending. Instead, build your foundation; put together foundational habits that you can return to whenever you need to redirect yourself or take on a new goal. 

Here's an example... 

1.) Frequency of meals 

2.) Dedicated focus on protein + fiber in every meal 

3.) Daily, dedicated movement 

With these foundational goals as a "Home Base", you can "return home", reset and then venture out into a new goal once you're ready. Move from there into a calorie deficit or possibly a power & strength phase of lifting. You can then return back home for maintenance and then reset your goal. This mindset, "coming home" is more inclusive and adaptable for future goals and to can allow you to reinforce the concept of maintenance once you've achieved your goals.  

What do you feel about this? 

Head over to @fuel_you_podcast on Instagram to let us know how you're applying this framework.  It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure. 

Remember that when it comes to nutrition - if it’s working for you, your health, your mindset, and your definition of success, no one deserves to tell you different. You do you! Fuel You! 

Always appreciate you - Ryan

I work to support clients and now deliver to you through the Fuel You! Podcast ways to understand three areas of nutrition that can support your goals.

Love and appreciate you - Ryan

**This can be a helpful episode to estimate your energy and macronutrient needs for performance. While it can be treated as a starting point, this episode should not take the place of a conversation with your Sports Dietitian to understand your personal energy needs for your specific goals and lifestyle**

Eating for performance vs eating for body composition or fat loss are competing goals. You can definitely still compete while focusing on body composition, but it likely won't put you in a position to perform your best. As we role into the fall and into marathon season this is an important conversation to have if you're looking to compete and feel your best.

Find this full episode and more on Spotify. It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

How we approach nutrition affects more than just ourselves. Talking about “good” and “bad” foods is not different than bucketing people, races, and religion in “good” or “bad” categories.

Reuben Ingber is a dad, a husband, and a runner. I’ve had the pleasure of knowing Reuben for a few years now, and whether providing the best life for his son Zeke, hitting up concerts with his wife, or running the streets with his @streets101 team, he is as genuine of a person that’ll you’ll ever meet.

Reuben is an athlete, the true definition of what I define as an Urban Athlete. He hits the streets hard in his daily life for work while also logging his miles for the next race he’s signed up for. He’s consistent, week in and week out, go check his profile @reubeningner. 

We also referenced:

On this episode Reuben helps break down the identity of NYC runners, how to get into it, how to stay consistent, and what to look foward to if you want to start today.  

• what’s the running culture like in NYC?

We remember not just how food tastes or smells, but also how it makes us feel. It's no much different than how we as individuals operate and interact with others. Have you taken a moment to think about how someone would describe you? What colors or clothes or feelings someone associates you with? It's interesting to think about.

Ryan

Our decision to include or exclude certain foods from our plants goes deeper than just it tasting good or not. 

Give this episode a chance to bring you back - back to Grandma's kitchen, the family dinner table, your Dad's favorite side dish, or even the neighborhood bodega.

Let us know @foodisfuelnyc on Instagram, what is your earliest food memory?

Thank you for listening in. If you could take seven seconds to like, share, and follow these episodes could not only support you but the people around you.

Grateful for you always,

As always, I appreciate you and listening to this episode today. Please like, share, and follow his episode as it supports my goal to help 500 people per year become a more confident version of themselves through nutrition education, application, and accountability. It can take seven seconds to get this to someone you love and care about. Grateful for you.

Find out more on Instagram and TikTok @foodisfuelnyc and www.foodisfuelnyc.com

5 Ways to be a healthy eating role model