4 minute read
Making Your Environment Your RouteTo Success 27 Losing Jack
MAKING YOUR ENVIRONMENT = YOUR ROUTE TO SUCCESS
By Ben Simpkins London Fitness Mamas
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This post is going to be looking a little at mindset and a little at habits, which will hopefully help you get going towards your goals in the coming months.
There is a known law in nutrition coaching for anyone who has qualified with Precision Nutrition, and that rule is if a food is near you and available, you will eventually end up eating it. Doesn’t matter how well you hide the packet of Oreo’s behind the Chia Seeds, they will get eaten.
Your brain knows they are there, even if you haven’t seen it for a couple of days. Your brain logs where there is a really tasty burst of energy hidden away and when you feel a little tired your brain goes “ HEY YOU! There are Oreo’s !!” .
Insert your own sweet treat into this scenario. But have you ever had a real quick desire to finish off the chocolate that has been sat in the fridge for the last few days. The brain keeps track of where energy is and will keep pushing you towards it when you are lacking energy.
Now if that food isn’t in the house, or you have REALLY hidden it behind everything in the cupboard, it makes it a little harder for you to get to and the brain has a trade off. Is it really worth the hassle of having to take everything out the cupboard just for a couple of biscuits? Chances are it is probably not. The brain will focus on what is an easy fix, a quick rush, to give you a boost.
The goal here is to make it as easy as possible to get hold of nutritious foods. And extremely hard to get hold of processed ones. Obviously there is nothing wrong with having treats and everyone knows at the end of the day, sometimes, you just need a little something to reward yourself for making it through the day after getting asked “WHY???!?!” for the 26734 time.
The focus needs to be on making it harder to get hold of processed foods, not eliminating them 100%. That just isn’t possible and who doesn’t like getting an ice cream with their little one on a hot day?!
Steps For Setting Up Your Environment For Success
1) Food prep. Make the “ right” actions easy.
I don’t mean cooking chicken, broccoli and rice, bodybuilder style. But if I were to ask you what your nutrition “ should” look like. You will most likely be able to reel off a menu to support your goals. You don't need to follow those meals exactly but can you cut up some extra carrots and peppers when making dinner. Store them so they are ready to snack on.
When getting fruit ready for your little one can you spend an extra 2 minutes cutting up more so they are ready for you to eat later on. Get as many snacks ready as possible and go to those first, before a more processed option.
2) Shop smart
If you can, buy a smaller size product of what is the main culprit. If it is chocolate can you just buy a small bar rather than a family sized bar. If it is biscuits you can buy a single rather than a double pack. Smaller portions lead to consuming less.
Reduce or eliminate foods that do not support your goals. Even if you only make a slightly better choice that is still a step in the right direction. Take one step at a time, making the changes you feel comfortable with.
3) Kitchen clean up Take some time to go through your cupboards and clear out what is either not going to support your goals or that is out of date! There will be tonnes of stuff hidden away in cupboards that are taking up space. It is stressful trying to prep food in a packed kitchen.
Give yourself room to enjoy cooking and give yourself space to fill up your kitchen with nutritious foods.
4) Recruit support
We flourish when we have a squad all driving towards the same goal. We can support, motivate and help keep you focused on the end goal. Creating your team, whether it be your other half, family members, friends or people at your fitness classes. They can all help keep you pushing forward when times get tough.
Find your squad, and lift each other up.
If you want help finding a squad then our new intake for the Strong Mama Project goes live from 14th June. We help mums over a 12 week period change their health and fitness to get lasting results. All this while working with an amazing group of 4 other like minded women.
