There’s a cycle that people get caught in all the time – and it makes it super hard to stay on track with workouts and nutrition.
Here’s how one of my clients, Josh, put it:
“Things become super challenging (work/home/etc.) > less time > not getting self-care (alone time, exercise, etc.) > lower mood > makes things even more challenging > makes self-care even less likely > even lower mood > and so on.”
I know I can relate! 🙋♂️
The thing is, people in these situations often say, “I just need more motivation,” when what they actually need is more bandwidth.
That’s where something we do Nutrition menu comes in.
What is a nutritional menu?
A nutritional menu is a list of things that will make you feel physically, mentally or emotionally restored – even just a little bit.
Consider activities such as: reading, listening to music, walking outside, talking to a friend, cleaning up your desk, preparing a meal, stretching, etc.
The goal is to choose one action item from the menu every day, so that you get some energy back into your battery.
If you are stressed and feeling exhausted, proactive Practicing self-care helps build a little momentum, consistency, and mental space.
I’ve seen it make a HUGE difference to the people I coach through various challenging times in life: becoming new parents, job transitions, relationship stress, you name it.
We clear the calendar for a few weeks and focus ONLY on completing one self-care item each day. They look at their menu and choose the menu that works for them that day.
Then, once they get their feet under the ground, we can develop more specific fitness routines that they can stick to without feeling like they’re drowning.
It is clear that a nutritional menu does not solve everything immediately, but it does give you some breathing space.
And without that bandwidth, it’s like trying to build a house (your fitness habits) while the foundation is on fire.
Four mistakes people make when it comes to self-care
As you create your own nutritional menu, beware of the common mistakes I see people make.
1) Having too limited a list. I think this graph says it perfectly:
Consistency depends flexibility. It’s a good thing that you have more options available to you!
2) Relying on “every now and then” tactics.
For example, a massage feels wonderful, but because you don’t have regular access to it, it serves as a great bonus rather than a main menu item.
3) Confusing self-care with setting yourself free
Self-care is NOT about beating yourself up. It’s about taking care of yourself so you can stay in the game.
Sure, sometimes the right answer is Netflix and chilling.
But more often than not, self-care LOOKS like doing the hard thing: going to bed early, doing that short workout, etc.
4) Dismissing self-care as too “woo woo”
If you’re having trouble taking the idea of self-care seriously, try thinking of it like this system maintenance instead of. 🤖
I choose you, Pikachu!
The new Pokemon game (Pokemon Legends: Z to A) launches today. Being a huge Pokemon fan myself, it just so happens that one of my favorite variations on the nutritional menu fit perfectly! My client Liz came up with the idea to theme her list after her favorite Pokemon. It made it feel fun, approachable, and a little less serious (which can be helpful when there’s stress!) For example, Snorlax is more sleep, Leafeon is time outdoors, Machamp is weight lifting, etc. How cool is that? 😃
Click through to see even more examples!
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Now I want to hear from you!
- What are some ways you can practice proactive self-care (system maintenance) this week?
- What Items Are on Your Personal Nutrition Menu?
You got this! 💪
-Mat
P.S. If you are looking for a coach who takes you into account as a WHOLE person, look no further! This is a good time to see if Geek fitness coaching is right for you as long as you can still lock in our old rates. 😃