Breaking the Chains: Overcoming Mental Blocks and Perfectionism

Let’s be honest—most of us know what we should be doing to live healthier lives. We know we need to move more, eat better, and take care of our minds and bodies. But often, what holds us back isn’t lack of knowledge. It’s mental blocks. It’s perfectionism. It’s the “all or nothing” trap that convinces us if we can’t do it perfectly, we shouldn’t do it at all.

Sound familiar?

The Mental Block Dilemma

Mental blocks show up in many ways:

    •    “I’ll start on Monday.”

    •    “Once work slows down, I’ll get serious.”

    •    “I messed up lunch, so the whole day is ruined.”

These thoughts aren’t just excuses—they’re defense mechanisms. They protect us from failure by keeping us from trying. But here’s the truth: progress only happens when we take imperfect action.

Perfectionism: The Hidden Saboteur

Perfectionism can masquerade as discipline, but it’s often just fear in disguise. The fear of failing, of not seeing results fast enough, of not looking like we “should.” It keeps us stuck in planning mode or binge-restrict cycles.

Perfectionism says:

    •    “If I can’t do a full hour at the gym, why bother?”

    •    “If I eat one cookie, I might as well eat the whole box.”

But the body doesn’t require perfection—it requires consistency. Your health improves with every step in the right direction, not every perfect meal or flawless workout.

Practical Ways to Break Through

Here are some mindset shifts and strategies to break free:

1. Embrace the “2-Minute Rule.”

If a full workout feels overwhelming, start with two minutes. Two minutes of movement, stretching, or walking. The hardest part is getting started—momentum follows.

2. Reframe Setbacks as Data.

Did you skip the gym or overeat? Instead of self-shaming, ask: What triggered it? What can I adjust next time? Treat every misstep as feedback, not failure.

3. Focus on Identity, Not Outcomes.

Rather than saying, “I want to lose 20 pounds,” try: “I’m becoming someone who prioritizes my health.” Small, repeated actions solidify identity more than dramatic results.

4. Redefine Success.

Success isn’t a perfect week of eating clean or hitting every workout. It’s showing up when it’s hard. It’s making the next right choice after a misstep. It’s not giving up on yourself.

5. Talk to Yourself Like You Would a Friend.

Would you call your friend a failure for missing a workout or eating pizza? No—you’d encourage them to keep going. Give yourself the same compassion.

Final Thoughts

Perfectionism wants you to believe you’re only worthy if you do it all right. But real change—lasting change—comes from showing up, stumbling, learning, and continuing anyway.

So if you’re feeling stuck, remember:

Done is better than perfect.

Imperfect consistency beats perfect inconsistency.

You don’t have to do everything—just do something.

Your journey doesn’t need to be flawless to be powerful. It just needs you—imperfect, committed, and willing to keep going.

Don't panic! No one (including me 😉) is asking you to learn how to put a lot of weight on a barbell and perform a clean and jerk or snatch. But the mechanics of both those movements can be utilized in training. A strong core and fast hip extension generates power to move the weight. Another way to describe it is "core to extremity". Movement from the core and posterior chain transfers energy to the extremities (arms and legs) in order to move objects. Below are a couple of simple (and less intimidating) examples on how you can embrace this concept and apply it in your exercise routine.

I would recommend you insert a variation of these kinds of movements into your regimen at least 2 times a week. You can do them with other exercises (such as running or bodyweight movements) in a set number of rounds or as many rounds as you can within a certain number of minutes. A total amount each round can equal in a range between 5-20, depending on the load. The heavier the load, the less you do per round. It's fun to experiment with!

Kettlebell Swings

This movement can be deceiving. It looks fairly simple to do, but it is challenging to keep moving after several repetitions. It will get your heart rate going! Take a look at how to complete a kettlebell swing:

• While holding the kettlebell with both hands (elbows slightly bent), drive hips back as you bend your knees to create torque

• QUICKLY extend your legs (think squeeze up!) to create momentum and allow the force to swing the kettlebell up

• Ride the momentum and only guide the kettlebell with your arms to pause it above your head (kettlebell pointed up and head in between arms)

• The pause at the top should only be a split second before allowing gravity to pull the kettlebell swing down (keep torso upright)

• Guide the kettlebell to come directly in between legs above the knees and then (without pausing momentum) drive hips back as you bend your knees to repeat the cycle and continue into the next swing

If you have a shoulder injury that prevents overhead movement, or you are just learning how to swing, modify by swinging to eye level instead of overhead. 

Dumbbell Thruster

Fish Oil

While many vitamins and minerals can be optimally consumed with a well-balanced quality diet in the right quantities, a fish oil supplement is generally encouraged to add in. Due to the over-consumption of processed foods, our population is facing a huge imbalance between Omega 6 and Omega 3 acids, lending to chronic inflammation, which can lead to disease. Quality fish oils can help establish a better balance and reduce the possibility of chronic disease and bad health.

Creatine

Creatine is a molecule product made in the body that stores high-energy phosphates. These phosphates within a certain bodily process is used to regenerate ATP. ATP is the energy currency in our body. Not only is creatine made in our bodies naturally, but it can be consumed as a supplement. With the exception of the possible side effect of nausea or diarrhea, there really is no downside to consuming this product. The most common creatine supplement used is in the form of creatine monohydrate.

Vitamins and Minerals

Listed below are common vitamin supplements along with what the vitamin's main role is in the body:

• Vitamin B1 (thiamine) - catalyst for energy generation. A thiamine deficiency can cause negative effects in the cardiovascular system, nervous system, and immune system.

• Vitamin B2 (riboflavin) - has major roles in energy generation, cellular function and growth, and the metabolism of fats and drugs.

• Vitamin B3 (niacin) - converted to an enzyme that is primarily involved with transferring macronutrients into ATP (the energy currency in our body).

• Vitamin B6 - involved with many different functions in the body, including macronutrient metabolism, cognitive development, and immune function.

• Vitamin B9 (folate) - responsible for DNA and RNA synthesis and amino-acid metabolism.

• Vitamin B12 - required for a healthy central nervous system, healthy red blood cell formation, and DNA synthesis.

• Vitamin D - promotes calcium absorbtion in the gut, bone mineralization, and bone growth. Few foods have Vitamin D in them, but with that said, most people get what they need from sun exposure.

• Vitamin C - has a big role in reducing or controlling infections and healing wounds. It is also involved in protein metabolism and as a powerful antioxidant.

• Magnesium - is a mineral and serves as an assistant to many enzymatic reactions in the body such as muscle and nerve function, blood-sugar and blood-pressure regulation, and bone health.

Before you start taking any supplements, it is highly recommended to establish a high-quality diet with foods that work best for you and maximize your results with the right quantity, the quantity that supports exercise but not body fat. Consult with your doctor concerning your diet and discuss what supplements he/she determines would help complete the recommended amount of essential nutrients for you. If you do determine to use a supplement, start at a low dosage and continue as such for 2 weeks. Determining the optimal amount (by possibly increasing the dosage) can be done by observing how the currect dosage effects health or performance markers. Perhaps there are subjective measures you can also observe. Another thing to consider is if the cost of the supplement is worth what the results are.

Boosts Immune Function

Striding your way through parks and neighborhoods does more than just work your muscles. It also boosts your immune system. Regular walkers get sick less often, thanks to walking's ability to ramp up the body's natural defense mechanisms.

The Mental Health Benefits of Walking

Walking isn't just a physical activity; it's a mental health helper.

• Reduces Stress and Anxiety - The rhythmic nature of walking, coupled with the exposure to fresh air and changing scenery, can significantly reduce stress and anxiety levels. The release of endorphins during a walk acts as a natural mood enhancer, providing a sense of calm and well-being.

• Improves Sleep - Regular walkers often report better sleep patterns. Walking helps regulate your body's natural sleep-wake cycle, making it easier to fall asleep and enjoy more restorative sleep.

• Enhances Cognitive Function - It's not just about keeping your body in shape; walking keeps your brain fit, too. Studies have shown that regular walking can improve memory and slow down cognitive decline with age.

Social and Emotional Benefits

• Fosters Social Connection - Walking doesn't have to be a solitary activity. Walking with friends or joining a walking group can turn exercise into a social event, improving connections and providing emotional support.

• Connects You with Nature - There's something inherently healing about being in nature. Walking in parks, forests, or by the water can enhance your mood and provide a sense of peace, reducing feelings of depression and anxiety.

Tips to Incorporate Walking into Your Daily Routine

Making walking a part of your daily routine doesn't have to be complicated. Here are some tips to get you started:

• Set Realistic Goals: Start with what you can manage, even if it's just a few minutes a day, and gradually increase your distance and pace.

• Make It Enjoyable: Listen to your favorite music, podcasts, or walk with a friend to make the time fly by.

• Track Your Progress: Using a pedometer or a fitness tracking app can motivate you to reach your daily step goals.

• Incorporate Walking into Daily Tasks: Choose walking over driving for short distances, take stairs instead of elevators, and consider walking meetings at work. There are even walking desks, taking a "step" beyond the standing desk. 😉

The journey to better health could be as simple as putting one foot in front of the other. Walking, with its myriad of health benefits, is an exercise everyone can do. It's time to lace up your sneakers and step out the door!

Simple Tips for Veggie Consumption

Getting 3 servings of vegetables in a day should be standard, and yet, why is it so hard to do? Maybe a part of the barrier comes from not having them on hand for convenience. Below are some ideas to help you:

• Cut up a few of your favorite raw veggies and portion out in small zipper bags. The prep work to slice some cucumbers or red bell peppers takes maybe 15 minutes. For an easy snack, if you separate them out in baggies, it makes it easy to take one and GO!

• Plan a vegetable item or side for every dinner you prepare. This can be especially helpful with eating three servings of veggies every day. When you typically have more time to cook dinner, dedicate some of that time to cooking some healthy greens. Roasted broccoli or zucchini, anyone? 

• You can make it easy by buying canned or frozen vegetables to quickly heat up. If time really isn't on your side, then the convenience of a fast cook is certainly better than omitting veggies completely.

• Make the time for food prep, and cook a bulk-load of vegetables to store in containers. It makes it easy to build your lunch with a lean protein. Scroll down for a simple veggie medley recipe!

• Ensure you are consuming a variety of foods. This will help with not getting bored or burnt out on what is arguably the best part of your meal.

Here's the takeaway: With a little bit of time and effort, you can easily keep vegetables a normal part of your diet. Remember, approximately one cup is equal to a serving. Keep trying to make veggies a priority, and I know you will reap the benefits of consuming the wonderful nutrients found in them!

Ideas to Implement:

- Set a daily "technology-free" hour, ideally before bedtime, to help your mind unwind.

- Use app limit features on your devices to remind you to take breaks.

2. Nature Therapy

Connecting with nature is a powerful way to reset your mind and body. Whether it's a walk in a nearby park, a hike, or simply sitting in your garden, being outdoors can significantly reduce stress levels and improve your mood.

Ideas to Implement:

- Schedule short, 15-minute walks during your breaks.

- Plan a weekend outdoor activity, like a BBQ with friends and family, combining social and nature therapy.

3. Mindful Eating

Nourishing your body with good food is a fundamental aspect of self-care. Mindful eating involves being present while you eat. Savor each bite, and choose foods that are both enjoyable and good for your body.

Ideas to Implement:

- Incorporating one mindful meal per day, free from distractions like TV or work.

- Explore new recipes or foods, making mealtime a fun experiment rather than a chore.

4. Creative Expression

Creativity is a wonderful outlet for stress. Activities like journaling, crafting, cooking, or even podcasting can be therapeutic ways to express yourself and decompress.

Ideas to Implement:

- Dedicate a small portion of your day or week to a hobby or activity that you enjoy.

- Start a simple project, like a DIY home decor piece or a new BBQ recipe, and see it through to completion.

5. Physical Activity

Yes, it shouldn't be a surprise that I would include this. 😁 Exercise is vital for mental well-being. It can be as simple as a daily walk, yoga, or stretching routines that you can do at home. And of course, Virtuosity Remote can give you a simple program with accountability! 😉

Ideas to Implement:

- Incorporate short, 10-minute exercise routines into your day.

- Choose activities you enjoy to ensure consistency, such as dancing to your favorite music or cycling around your neighborhood.

6. Quality Sleep

Never underestimate the power of a good night's sleep. Establishing a relaxing bedtime routine can significantly improve your sleep quality, leaving you refreshed and ready to tackle the day.

Ideas to Implement:

- Create a bedtime ritual that includes winding down activities like reading or taking a warm bath.

- Aim for 7-9 hours of sleep per night, keeping a consistent sleep schedule even on weekends.

7. Gratitude Practice

Focusing on the positive aspects of your life can shift your mindset and reduce stress. Keeping a gratitude journal where you jot down things you're thankful for each day can make a big difference in your overall outlook.

Ideas to Implement:

- Each night, write down three things you were grateful for that day.

- Share your gratitude with friends or family, turning it into a bonding activity.

Once again, I challenge you to implement just ONE of these ideas. There are even ideas that can be combined with others, such as setting your "technology-detox" hour as part of your consistent bedtime routine. Remember, self-care is not selfish; it's essential. Taking the time to care for yourself allows you to be your best for others.

Sign Up For a Challenge Now, Succeed In the Future

Would you sign up for a 5K? Join a friend in a nutrition transformation? Decide to complete a fitness challenge? If any of these answers are "no", "nope", or "nah", then HOLD ON THERE! Consider how a challenge can help you in the long run, even for the short time you use to prepare for it or be a part of it. Presented below are three points that support the case of taking on a challenge and getting out of your comfort zone.

Accountability: Begin with the end in mind, and the end is the challenge. When you sign up (for example) for a running race, it gives you a chance to work hard and prepare for what is to come. If you want to do well at the event or hit the end goal, you will show up consistently. Keep in mind that true motivation comes after action is taken. So, even if you don't "feel" like it, show up, and you will find what you felt was lacking. You made a promise to yourself; keep it!

Habit Formation: Preparing for the event can help create better habits that will go beyond when the race is done. If part of the plan to prepare is to replace processed foods with veggies and fruits, not only will you find benefit in the short term to properly fuel your body for a great performance, but sticking with that plan, even after the event, will definitely make for a better lifestyle in the long run!

Confidence Building: Keep track of the steps you have completed to see what you have achieved, and it will boost your confidence. The process of preparation shows progress that can really give you the "feel goods". For example, seeing on a calendar the many times you marked off that you completed a training run/jog/walk will help you acknowledge those achievements and that you are capable of creating change and doing hard things.

Find a challenge that will help you incrementally find progress, one that is attainable for you when the event will happen or while you are in the midst of it. If you have never run a 5K before, then in your preparation, perhaps your goal is to run/jog the whole thing without stopping rather than completing it at a specific time. Remember that getting out of your comfort zone and accepting challenges has its benefits and even more than what we have discussed!

The Impact on Physical Health

The benefits of sleep consistency extend deep into our physical health. Regular sleep patterns have been linked to a lower risk of obesity, heart disease, and diabetes. During sleep, the body undergoes various processes essential for recovery and repair, including muscle growth, tissue repair, and hormone regulation. Inconsistent sleep disrupts these processes, hampering the body's ability to recover from physical exertion and increasing the risk of chronic conditions.

Mental Well-being and Cognitive Function

Sleep consistency is equally vital for mental health and cognitive function. It enhances cognitive abilities such as memory, attention, and problem-solving skills. Consistent sleep schedules are associated with improved mood and lower rates of depression and anxiety. The restorative power of a regular sleep pattern helps to clear the brain of toxins and consolidate memories, crucial for learning and emotional regulation.

Strategies for Improving Sleep Consistency

1. **Set a Routine:** Establish a regular bedtime and wake-up time, even on weekends.

2. **Create a Pre-Sleep Ritual:** Engage in relaxing activities before bed to signal to your body that it's time to wind down.

3. **Optimize Your Sleep Environment:** Ensure your bedroom is conducive to sleep, considering factors like temperature, noise, and light.

4. **Limit Stimulants:** Avoid caffeine and electronics before bedtime, as they can disrupt your sleep cycle.

5. **Seek Natural Light:** Exposure to natural light during the day can help regulate your sleep-wake cycle.

The pursuit of sleep consistency is not just about improving sleep quality; it's about enhancing our capacity for recovery, resilience, and overall well-being. By prioritizing consistent sleep patterns, we can unlock so many health benefits through every aspect of our lives.

Let's Talk About Hydration!

There are many principles presented out on the internet to guide us on how to hydrate our bodies. From what you should consume to how much of it to when is optimal, let's talk about it!

What To Consume: Although there are many okay options as to what you can drink to stay hydrated, the best one is always... WATER. If you would like to change it up for a different flavor profile, consider sugar-free flavoring packets or liquids but only add those in light moderation. If you do like to drink other kinds of drinks (hot teas or coffee, for example), minimize what you consume and the caffeine. Avoid additives that will increase the calorie count.

How Much To Drink: A common principle of hydration is drink in ounces water at least half of what bodyweight is. So for an example of this principle, if you weigh 150 pounds, then strive to drink at least 75 ounces of water. This is where I may lose some of you but just hang on for a sec. Throw that principle out the window! Only drink when you feel thirsty! Don't pressure yourself with trying to drink a certain amount each day. Your body has a mechanism to tell you when it needs water, just as it uses signals to tell you when you need food. One problem is many times people confuse thirst with hunger, so they eat instead of drink. Staying hydrated can help stay off those "hunger pains" we might feel throughout the day.

When Is It Optimal: To reiterate the point made above, drink when you feel thirsty! There may be something to be said about not drinking a lot right before going to bed (to avoid waking up to go to the bathroom). But hopefully at that point right before bedtime, you've hydrated well enough throughout the day, that your body is not telling you to it severely needs water! Pay closer attention to your thirst gauge in warmer months, as your body tends to sweat more during that time (and needs more water to replenish what it has lost).

I recommend following the "follow your thirst" principle, simply because it is simple. Your body knows what it needs. People often confuse the body signals or decide to ignore them. Practice tuning into what your body is telling you when it comes to thirst and when it needs water. Then, drink accordingly. 🙂

What healthy fats should you include in your diet?

Fats are an essential part of your diet, needed for energy and cell function. Too often, even healthy fats have been demonized as bad for you or lumped in a harmful category. With conflicting information out there, it can be confusing to know what to consume. Consider this take on what fats you should include in your diet.

Fats hold nutritional values that should be consumed IN MODERATION. Due to the high caloric nature of fats (more than two times of carbs and proteins), even healthy fat intake should be limited for a balanced macronutrient diet. Generally speaking, it is healthier to choose unsaturated fats (liquid at room temperature) over saturated fats (solid at room temperature). Something to consider is how processed certain liquid oils are (such as vegetable oil), leaving very little nutrients left to consume and replaced with chemical residues and trans fats.

For optimal health, we should have a balance of Omega 6-Omega 3 fatty acids of about 2 to 1. This balance promotes a healthy ratio of inflammatory to anti-inflammatory substances in our body. (Our bodies cannot make Omega 6 or Omega 3 fatty acids, by the way, so we need to find both in our diet.) Consumption of highly processed foods (including industrially-produced seed oils) very often contain oils that really tip the scales to the Omega 6 side by 10 to 20 times over Omega 3s, skyrocketing the inflammatory substances and causing damage in the body. Chronic inflammation has been associated with several chronic diseases such as Type 2 diabetes, arthritis, and cancer.

So, in giving some examples, eat these things for sources of healthy fats: avocados, whole nuts and seeds, poultry, grass-fed beef, different types of fish, and perhaps a high-quality fish oil supplement. Cook with these items: olive oil, coconut oil, or avocado oil. Avoid or extremely limit highly-processed foods, vegetable oils, and industrially-produced seed oils to promote health and avoid sickness.

Whatever you decide, be specific on which days and times to get the work done to keep accountable. Schedule in at least 1 rest day a week (preferably Sundays for me) to achieve adequate recovery. In general, I recommend strength training or resistance training two times a week to be included in whatever else you do. Strength training is very effective for keeping your muscles and bones strong; that is valuable as we get older to support everyday activities and movements.

Also keep in mind you do not need to create a huge time window window in your day to make exercise effective. If all you have is 20 min, then you can fit in a simple warm-up (jumping jacks, air squats, leg swings, arm swings, for example), a 10 minute workout (which many of my Workout of the Week exercises fit in that time frame), and a cool down (slow walk followed by static stretches).

What Is the Best Exercise for Older Adults?

What a trick question! The best exercise for older adults is the one that keeps them moving. It does not have to be one specific movement, and it can be a variety of movements. The most important thing for any person is to avoid inactivity.

For you personally, a good way to get started is to think about what you enjoy and choose those things. Here are a few recommendations moving forward:

• Consistency. Make sure you are regularly moving your body. Intentionally plan what your activities will be on a habitual basis.

• Mix it up. If possible, perform a variety of movements to target different parts of the body.

• It's not just about one thing. Execute exercises that promote improvement in stamina, strength, balance, and flexibility. Specifically speaking, it is recommended to complete strength or resistance training at least 2 times a week. With that, including cardio or endurance-based workouts are a great way to "round out" the exercise program.

• Non-traditional. Your exercise regimen does not need to only happen in the four walls of your gym. Consider playing games or sports, active hobbies (like gardening), or healthy commuting.

The best exercise or activity program is the one you are willing and able to do regularly, something you (mostly) enjoy, and that adds to your quality of life. As you are making the decision on what to do, also consider including an exercise or activity that will challenge you, physically or mentally or both. For examples of ways to move (especially after an extended period of inactivity), check out my post below!

Where to Start After Years of Inactivity

This may be one of the reasons why a gym or fitness regimen seems intimidating, especially for older adults. The questions of "what do I do" or "what can I do" lies in their head, experiencing paralysis by analysis. Get out of your own way! Understand that there are many things you can do to start moving more (listed below), even some that do not require a lot of equipment or a huge facility. As you get back into it, just keep track of what you did rather than try to hit a goal. Once you see what you have done, it will give you confidence to keep moving forward and even try more!

• Walking. Scroll down to find "The Benefits of Walking" blog post. Start with a distance or time domain you know you can complete and incrementally increase either over time.

• Chair exercises. Surprisingly, there are many different ways to move using the assistance of a chair. Check out this webpage for some ideas!

• Bodyweight movements. Don't even want to use a chair? 😁 Try these exercises to move around with little floor space!

• Resistance workouts. Practice with bodyweight movements first as a base for quality movement to avoid injury. Once the bodyweight movement feels easy, then you can add weight for strength training. See below for examples.

You will feel more confident very shortly after you start making your moves. Any form of exercise has significant effects on your mental capacity and self-esteem. If you are starting at 1-2 times a week, you will also desire to increase your frequency to 3-5 times a week. I encourage you to work up to 2 times a week of resistance training as part of your regimen. If you still feel like you need more help with direction or accountability, a personal trainer is an excellent service to utilize. 😉

I am here to tell you that you CAN have your pie and eat it, too. Let's work on some small things that will help do just that!

1. Make a plan, and WRITE IT DOWN. 

Identify the 2-3 food items that are non-negotiables during the holiday. These are the things you just can’t go without. (Personally, I like green bean casserole and cheesy carrots.) I allow myself 1 serving of each of my chosen items during our meal.

To add another layer of accountability, write it down and tell someone else about your plan! 

2. Load your plate with veggies and protein FIRST.

If your family doesn’t do veggies at your meal, make some beforehand and take your own. Sauté/roast some broccoli, brussels sprouts, or mixed veggies. Loading up on veggies and protein will help keep you full and allow you to enjoy the 2-3 items you choose to enjoy. 

3. Adjust your EXPECTATION and MINDSET.

Remember that these meals you are going to enjoy over the next week are merely a drop in the bucket among the calories you will consume in this calendar year. Even if you participated in 10 Thanksgivings in a 7-day period, that would only account for 47% of the meals you SHOULD be eating in that same time period.

Coach Melissa Shrimplin, owner of Relentless Nutrition, helped bring you this content. For further nutrition advice or info on her services, go to her Facebook page, Instagram account (@417.relentless._.nutrition), or email (shrimp@417relentlessnutrition.com).

 Improving Your Diet, Quality Over Quantity

Does the thought of improving your diet seem overwhelming? Are you wondering how to get started? Here is a simple way to make progress right away: change what you are eating. Improving your diet means more than deciding how much you should eat. For the immediate term, focus on consuming high-quality foods in place of the processed items you may feel tempted to indulge or have a habit of taking. Below are some detailed ideas:

• Replace the bag of chips (or whatever your go-to processed snack is) with veggies or fruits. The crunch of a cucumber (especially lightly seasoned with Everything Bagel seasoning) could take away the need to have the salty snack. (Do not go heavy on a dip or sauce, or use low-fat yogurt based, if you decide to use some.) If you have a sweet tooth, find a sweeter item to satisfy the craving.

• Plan a vegetable item or side for every dinner you prepare. This can be especially helpful with eating three servings of veggies every day. Approximately one cup is equal to a serving. You can make it easy by buying canned or frozen vegetables to heat up.

• Consider eating nuts or legumes in moderation as part of a snack. These types of foods can help you find balance in your diet with additional healthy fats and protein.

• Smoothies (made without additional sweeteners) are a excellent option to fit in some more nutrient-dense foods. Opt in for this food item instead of cookies.

• Substitute white bread, white rice, or regular pasta with whole grain options.

• When it comes to protein, limit your red meat and processed meat consumption, and bring in leaner items such as (skinless) poultry, fish and seafood.

Here's the takeaway: There are plenty of ways to upgrade your diet! Find more nutrient-dense foods to replace processed snack items. Eating more fruits and vegetables is always a win. A switch to whole grains and leaner meats is a simple move to make your meals better. Start small, and make one change at a time.

Myth #1 - "Exercise needs to take an extended period of time." A great workout does not need a whole hour or even 30 minutes to be effective. Five minutes of work can give you all you need. Three FAST rounds of 3-4 bodyweight movements (around 15-20 reps) will do just fine if time is limited.

Myth #2 - "Strength is only developed by lifting heavy weight." Developing strength is a process by working with resistance. Resistance is not just heavy weight. Other methods are isometric holds (such as a plank), pausing movements (like at the bottom of a squat), and using bands. And remember that it is a process to gain strength. If you do like to use weights, don't go really heavy really fast!

Myth #3 - "Exercise is not doing anything to help me lose weight!" A calorie is a measurement of energy, energy to help your body perform its daily functions and exercise. Food is fuel. People wanting to lose weight need to focus on what they are consuming even more than what activities they are doing. Try a variety of exercises or sports to stay regularly active, and that will help with achieving a caloric deficit and losing weight.

Principles of Eating Fast Food

In our busy, on-the go world, the convenience of fast food may be helpful for saving time. When it seems like the only option (on occasion), here are some general guidelines as to what to choose if you find yourself in the drive-thru.

• Simple is always better. If you need a meal or snack on-the-go, you don't need to choose more than a few items on the menu. It would actually be wise to plan the fast food as a lighter meal or snack to tide you over until you can eat a heartier meal with better quality ingredients.

• Salads are a trap. The amount of calories and lack of nutritional value in most prepared salads is shocking. Some options are better than others. If you are in the mood for a salad, choose ones with darker, leafy greens, protein, and other colorful vegetables, and eat with only 1/2 of the dressing it is served with.

• Look at the nutrition info online. If the particular food you are looking for doesn't have any facts that you can find, then use another's info that is similar. For example, if you decide to have a sandwich at a local deli and can't find the nutrition info, go to a more well-known fast food chain's website and find a similar choice. Being close on knowing info is better than not knowing at all for next point made below...

• Go in with a plan. Even a plan made 30 seconds prior to ordering is better than no plan at all (after making an educated decision based on what you read online).

• When in doubt, ask your coach or trusted professional. They can guide you to make the best choice as possible! And to add one last point at the end...

• Ensure the fast food choice is only done occasionally! Do not make it a daily habit to go through the drive-thru as part of your regular diet! It is worth the effort to plan and prep homemade meals for the sake of knowing what you are actually putting into your body and giving it the really good stuff.

Shout out to Melissa from Relentless Nutrition and Performance as a resource for this blog post! It's wonderful to work with other professionals in the fitness space to help anyone get healthier by making better choices!

A man named Joseph Pilates created this program in the early 20th century as a method for injury recovery for dancers. Dancers and the everyday person have tendencies to muscle overuse, whether that's how we stand, how we walk, how we sit at desks, etc. Pilates can be used to counteract those effects. It is a form of strength training but more in the form of muscle tone not building. They can be performed on apparatuses or on the floor with a mat.

Official scientific research is limited on the effects of pilates, but over 100 years of practice as shown the following:

• Pain Relief - Pilates can help with injury recovery and or give an athlete a better physical baseline for movement to prevent injury or bounce back more quickly.

• Core Strength - Pilates focuses specifically on using the core and developing strength in its movements. When you hear "core strength", think not only your stomach but also your trunk sides, mid to lower back, hips and glutes.

• Posture Improvement - With a stronger core can come a better posture to use in everyday life like when sitting in a chair or standing.

• Further Flexibility - With the amount of stretching, pilates can create more flexibility which in turn helps muscles relax, prevents injury and increases the body's range of motion and mobility.

• Better Balance and Coordination - A strong core helps with our body awareness and how we are moving with a solid foundation. This also means it can help when we need to do more than one movement at once or quickly one after the other

• Body Awareness - Focusing on your body and breathing during pilates helps you understand the signals your body is gives you every day.

• Breath Control - The breath coaching you get in class can help you deal with stress, emotions, and difficult situations in daily life.

• Mental Health and Well-Being - It is well known how exercise that increases your heart rate and provides resistance training have positive effects on mental health. Pilates is no different, and it complements any other exercise you do.

Assessing Your Current Health Status

A visit to the doctor can provide a clear picture of your overall health. This is especially crucial if you have pre-existing conditions such as heart disease, diabetes, high blood pressure, or asthma. A medical evaluation can help identify any potential risks and ensure that your exercise plan is both safe and effective.

Personalized Exercise Recommendations

Doctors can offer personalized advice tailored to your health needs. They can recommend specific types of exercises that are best suited for you and suggest modifications to prevent injury. For instance, if you have joint issues, low-impact exercises like swimming or cycling might be advised instead of running.

Identifying Risk Factors

Certain health conditions or lifestyle factors may increase the risk of injury or complications during exercise. A doctor can screen for risk factors such as:

- Family history of cardiovascular disease

- Previous injuries or surgeries

- Chronic illnesses

- Sedentary lifestyle

Understanding these factors can help in creating a customized and safe exercise plan.

Creating a Baseline

Visiting a doctor before starting an exercise program allows you to establish a health baseline. This includes measurements such as blood pressure, cholesterol levels, and body mass index (BMI). Tracking these metrics over time can help you see the progress and benefits of your exercise efforts.

Special Considerations for Older Adults

As we age, our bodies undergo various changes that can impact exercise. Older adults may have specific health concerns that need to be addressed before starting a new physical activity. A doctor can provide guidance on safe exercises and help manage age-related conditions like osteoporosis or arthritis.

Addressing Mental Health

Exercise has profound benefits for mental health, including reducing symptoms of anxiety and depression. However, for those with mental health conditions, a doctor can recommend exercises that are particularly beneficial and discuss how to integrate them into a holistic treatment plan.

Preventing Overexertion

Overexertion can lead to serious health issues, especially in those who are new to exercise. A healthcare professional can help set realistic goals and teach you how to listen to your body’s signals to avoid pushing too hard too soon.

Needless to say, starting an exercise program (even without a doctor's official approval) is better than staying sedentary on the couch. If you do not have a doctor or have easy access to an appointment with one, do not make that an excuse for continuing to live a sedentary lifestyle. It is possible to find an exercise program that will work for where you are at. While not everyone may need a medical check-up before starting an exercise program, consulting with a doctor can provide peace of mind, ensure your safety, and help you achieve your fitness goals more effectively.

1. Nutrient Diversity

Each type of food offers a unique combination of vitamins, minerals, and other nutrients. For example, fruits and vegetables are rich in vitamins, antioxidants, and fiber, while lean meats and legumes provide protein and iron. Dairy products are excellent sources of calcium and vitamin D, which are essential for bone health. By consuming a variety of foods, you ensure that your body receives a balanced mix of these nutrients, which are necessary for various bodily functions.

2. Reduces Risk of Deficiencies

Relying on a limited range of foods can lead to nutrient deficiencies, which can have serious health consequences. For instance, a lack of vitamin C can result in scurvy, while insufficient iron intake can lead to anemia. Eating a diverse diet helps prevent such deficiencies and supports overall health by providing all the essential nutrients your body needs.

3. Supports Digestive Health

A diet rich in different types of fiber from fruits, vegetables, whole grains, and legumes promotes a healthy digestive system. Fiber aids in digestion, prevents constipation, and supports a healthy gut microbiome. A diverse gut microbiome is linked to numerous health benefits, including improved immune function, better mental health, and reduced risk of chronic diseases.

4. Enhances Immune Function

Certain nutrients, such as vitamins A, C, D, and E, as well as zinc and selenium, play vital roles in supporting the immune system. A varied diet ensures that you get an adequate supply of these immune-boosting nutrients, helping your body fend off illnesses and recover more quickly when you do get sick.

5. Promotes Healthy Eating Habits

Eating a variety of foods can make meals more enjoyable and satisfying, reducing the likelihood of overeating or craving unhealthy snacks. When you have a range of flavors, textures, and colors on your plate, you’re more likely to feel satisfied and less likely to seek out unhealthy foods to fill the gap.

Tips for Adding Variety to Your Diet

Adding variety to your diet doesn't have to be complicated or overwhelming. Start with small changes and gradually expand your food choices.

1. Try New Recipes: Experiment with different cuisines and recipes. This not only introduces you to new flavors but also encourages the use of a broader range of ingredients.

2. Eat Seasonally: Seasonal fruits and vegetables are often fresher, more flavorful, and more nutritious. Incorporating seasonal produce can add natural variety to your diet.

3. Mix Up Your Proteins: Don’t rely solely on one type of protein. Include a mix of lean meats, fish, eggs, legumes, nuts, and seeds in your meals.

4. Incorporate Whole Grains: Swap out refined grains for whole grains like quinoa, barley, and farro. These grains are higher in fiber and nutrients.

5. Be Colorful: Aim to fill your plate with a rainbow of fruits and vegetables. Different colors often indicate different nutrients, so a colorful plate is a good sign of a varied diet.

6. Snack Smart: Choose healthy snacks like nuts, seeds, yogurt, and fresh fruit to keep your nutrient intake diverse throughout the day.

Incorporating variety into your diet is a simple yet powerful way to enhance your health and well-being. By embracing a wide range of foods, you provide your body with the essential nutrients it needs to function optimally, reduce the risk of deficiencies, and enjoy the benefits of a more satisfying and enjoyable eating experience. So, next time you plan your meals, remember to add a little variety to keep your diet balanced and exciting.

Working Out On an Empty Stomach

There are myths in the online world about whether or not to work out in a fasted state. Upon my own study and experience in fitness, here are some points to consider:

• Carbohydrates break down into glycogen. Muscles use stored glycogen for fuel during a workout.

• The body needs fuel to perform well in high intensity workouts. When running on empty, there is a higher risk of feeling weaker, nauseous, light-headed and having an injury moving heavier loads or equipment.

• Those looking to build muscle or get stronger should not work out in a fasted state. Giving muscles fuel lends to the ability of adaptation.

• A small (carbs and protein) snack can give your body what it needs to perform well in a workout. Think a medium banana with a small handful of nuts or cubes of cheese about 30-60 minutes before exercising.

• For recovery, a light snack with protein helps around 30 minutes after. Think a protein shake or yogurt.

• The research so far is largely inconclusive that having no carbs or sugar in the stomach is effective for the long-term in using fat stores for fuel while exercising.

• It is not the end of the world if you do happen to work out in a fasted state. It may be best to keep it at a lighter intensity and shorter duration.

Leave Your Ego at the Door

When we step into the gym or hit the trail for a run, we often carry with us more than just our gear. Our ego, that little voice urging us to lift heavier, run faster, or push harder than we might be ready for, can be our biggest obstacle to genuine progress and long-term success in fitness. Let’s explore why leaving your ego at the door is crucial for a healthier, more sustainable approach to working out.

The Ego Trap

Ego-driven workouts can lead to several pitfalls:

1. Injury Risk: Pushing beyond your current limits without proper form or preparation can lead to strains, sprains, or more serious injuries.

2. Burnout: Constantly striving to outdo yourself or others can result in mental and physical fatigue, making it harder to stay motivated.

3. Unrealistic Comparisons: Measuring your progress against others rather than your own past performance can lead to frustration and disappointment.

The Benefits of an Ego-Free Workout

1. Sustainable Progress: By focusing on gradual, consistent improvement, you set the stage for long-term gains and overall fitness.

2. Better Form and Technique: When the emphasis is on quality over quantity, you ensure that each movement is performed correctly, reducing the risk of injury.

3. Mental Well-Being: An ego-free approach fosters a positive relationship with exercise, where the focus is on self-improvement and enjoyment rather than just competition.

Practical Tips to Leave Your Ego at the Door (Many of Which Have Been Discussed in Previous Blog Posts)

1. Set Personal Goals: Define what fitness success looks like for you, not based on someone else’s standards but your own. Aim for achievable milestones that reflect your capabilities and aspirations.

2. Listen to Your Body: Pay attention to what your body is telling you. If you’re feeling pain or excessive fatigue, it’s okay to take a step back. Recovery is as important as the workout itself.

3. Celebrate Small Wins: Recognize and celebrate the small victories along the way. Each step forward, no matter how minor it seems, is progress.

4. Seek Guidance: Whether it’s a personal trainer, a workout buddy, or reliable online resources, getting input from others can help you maintain perspective and stay on the right path.

5. Embrace Humility: Understand that everyone starts somewhere, and progress takes time. There’s no shame in starting with lighter weights, shorter runs, or modified exercises.

Leaving your ego at the door is about embracing a mindset of humility and patience. It’s about focusing on your personal journey and understanding that fitness is a marathon, not a sprint. By adopting this approach, you’ll find greater enjoyment in your workouts, stay injury-free, and ultimately achieve your fitness goals more effectively. So, next time you gear up for a workout, remind yourself to check your ego at the door and focus on becoming the best version of you.

Overcoming Judgment in Fitness

Judgment, on the other hand, is a barrier to growth. It not only hinders our progress but also negatively impacts our mental well-being. Here’s how to overcome judgment and cultivate curiosity:

1. Self-Compassion: Start with yourself. Practice self-compassion and acknowledge that everyone’s fitness journey is unique. Understand that progress is not linear and that setbacks are part of the process.

2. Open-Mindedness: Approach new information and methods with an open mind. Instead of dismissing ideas that are unfamiliar or different, take the time to explore and understand them. This openness can lead to discovering new and effective strategies for your fitness journey.

3. Ask Questions: When encountering someone with a different approach or level of progress, ask questions rather than making assumptions. Questions like, “What motivates you?” or “How did you achieve that?” can lead to valuable insights and inspiration.

4. Focus on Growth: Shift your focus from comparison and judgment to personal growth. Celebrate your achievements, no matter how small, and view each step as progress. This growth-oriented mindset fosters a positive and sustainable fitness journey.

Practical Steps to Cultivate a Curious Mindset

1. Set Learning Goals: Make it a habit to learn something new about fitness each week. This could be reading an article, watching a video, or attending a class.

2. Experiment with Workouts: Try different types of workouts and routines. This not only keeps your fitness regimen exciting but also helps you discover what works best for your body.

3. Engage with a Community: Join fitness groups or forums where you can share experiences, ask questions, and learn from others. Engaging with a community can provide support, motivation, and new perspectives.

4. Reflect and Adjust: Regularly reflect on your fitness journey. Identify what’s working and what’s not, and be willing to adjust your approach. This reflective practice ensures continuous improvement and adaptation.

Embracing curiosity over judgment in fitness is a game-changer. It transforms the way we approach our fitness journey, fostering a positive, growth-oriented mindset. The next time you find yourself on the brink of judgment, pause... take a breath... and choose curiosity. Your fitness journey—and your overall well-being—will thank you for it.

2. Prevention of Overtraining: Consistent intense workouts without sufficient rest can lead to overtraining syndrome, characterized by a plateau in performance, fatigue, and decreased immunity. Rest days help prevent this by giving the body a chance to recuperate.

3. Improved Performance: Rest contributes to better performance. Athletes often find they are stronger and more energized after allowing their body ample recovery time. This leads to improvements in speed, strength, and endurance during subsequent workouts.

4. Mental Resilience: Rest days also help maintain mental health. Continuous training can be mentally exhausting. Taking regular breaks helps preserve motivation and prevents burnout.

5. Hormonal Balance: Intense training can affect hormone levels, particularly cortisol, the stress hormone, which can be detrimental if elevated for prolonged periods. Rest helps regulate hormone production, supporting better overall health and mood stability.

Implementing Effective Rest Days

**Plan Ahead:** Incorporate rest days into your training schedule as strategically as you plan workout days. Whether it's every third day or after a particularly intense session, regular rest is key.

**Stay Active Lightly:** Active recovery can be part of a rest day. Activities like light walking, yoga, or swimming can enhance circulation and aid in recovery without overtaxing the body.

**Focus on Nutrition and Hydration:** Use rest days to ensure you’re also recovering internally. Focus on hydrating and eating foods rich in proteins and other nutrients that aid muscle repair and body function.

**Listen to Your Body:** Pay attention to what your body tells you. If you’re feeling unusually fatigued or sore, it might be wise to take an extra rest day. Overriding your body's signals can lead to setbacks like injuries.

**Mental Break:** Just as you rest your body, give your mind a break from the mental discipline of regular training. Engage in leisure activities that you enjoy and that help you feel recharged.

Breaking Free from the Comparison Trap

The journey towards contentment begins when we detach our worth from external comparisons and anchor it in our values, achievements, and growth. Here are a few strategies that have helped me and others find peace in our paths:

• Cultivate Gratitude: Start or end your day by listing things you’re grateful for. This simple practice can shift your focus from what’s missing to the abundance present in your life.

• Limit Social Media Consumption: Be mindful of your social media use. Remember, it’s often a curated presentation, not the whole story.

• Set Personal Goals: Define success on your own terms. Set goals that resonate with your values and aspirations, not someone else’s.

• Celebrate Small Wins: Find joy in the journey by celebrating your progress, no matter how small. Every step forward is a victory.

Embracing Your Unique Path

As we navigate through life, let’s strive to remember that our worth is not defined by how we stack up against others. There is profound joy and freedom in embracing our individual journeys, complete with their ups and downs.

The next time you find yourself slipping into the comparison trap, pause and redirect your thoughts to your achievements, your growth, and the small joys that pepper your daily life. It’s in these moments that we find true contentment, far away from the shadow of comparison.

Action Items

- Schedule a Planning Session: Set aside 30 minutes each week to map out your meals. Use this time to browse recipes, taking into account your weekly schedule and energy needs.

- Create a Shopping List: Based on your meal plan, compile a shopping list. Organizing it by sections (produce, dairy, etc.) can save you time and ensure you don't forget any ingredients.

- Prep Components in Advance: Consider prepping a variety of foods like grains, proteins, and chopped vegetables in advance. This way, you can mix and match them throughout the week to create different meals.

2. Embrace Batch Cooking and Freezing - Cooking in large batches and utilizing your freezer can be a game-changer. This approach allows you to have meals ready to go, requiring less effort to put together a healthy meal.

Action Items

- Select Freezer-Friendly Recipes: Opt for dishes that freeze and reheat well, such as soups, stews, casseroles, and marinated proteins.

- Invest in Quality Storage: Use airtight containers to store your meals, labeling them with the date and contents to keep track of what you have.

- Allocate a Cooking Day: Choose a day when you have a few hours to cook, and prepare multiple dishes at once. This could mean roasting a variety of vegetables, cooking a large pot of chili, and baking chicken breasts all in one session.

3. Leverage Technology for Efficiency - Numerous apps and gadgets can streamline the meal preparation process. From recipe management to grocery delivery, technology can save you time and help you stay on track.

Action Items

- Use Meal Planning Apps: Download a meal planning app that allows you to organize recipes, create shopping lists, and even sync with your calendar.

- Subscribe to Grocery Delivery: If your schedule is tight, consider using a grocery delivery service to save time. Some services even allow you to save shopping lists, making reordering staples super easy.

- Invest in Kitchen Gadgets: Tools like slow cookers, pressure cookers, and blenders can significantly speed up the cooking process.

Adopting these strategies can transform meal prep from a time-consuming task into an efficient, manageable part of your lifestyle. You can not only save time but also ensure you're fueling your body with nutritious meals, even on your busiest days. Remember, the goal is to find a system that works for you and your lifestyle, making healthy eating both feasible and enjoyable.