There’s a vicious cycle that people are constantly caught in – and it makes it extremely difficult to stay on track with training and nutrition.
Here’s how one of my clients, Josh, put it:
“Things become very challenging (work/home, etc.) > less time > no self-care (alone time, workouts, etc.) > worse mood > makes things even more challenging > makes self-care even less likely > even worse mood > and so on.”
I know, I can relate! 🙋♂️
This is what people often say in situations like this: “I just need more motivation,” even though they need more Bandwidth.
There we name something Nutrition menu comes in.
What is a food menu?
A nutritional menu is a list of things that will help you feel physically, mentally, or emotionally refreshed – even just a little.
Think of activities such as: reading, listening to music, walking outside, talking to a friend, tidying up your desk, preparing a meal, stretching, etc.
The goal is to select an action item from the menu each day to give your battery some energy back.
If you are stressed and feeling drained, proactive Practicing self-care helps build some momentum, consistency, and mental space.
I’ve seen it make a HUGE difference for the people I coach through the various challenging stages of life: becoming parents, changing jobs, relationship stress, and so on.
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 one they like best that day.
Then, once they’re back on their feet, we’re able to develop more specific fitness routines that they can actually sustain without feeling like they’re drowning.
Of course, a nutritional menu won’t immediately fix everything – but it will give you some breathing room.
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
When creating your own nutritional menu, be sure to pay attention to these common mistakes I see people make.
1) Too narrow a list. I think this graphic expresses it perfectly:
Consistency depends on flexibility. Having more options available is a good thing!
2) Relying on “now and then” tactics.
For example, a massage feels wonderful, but since you can’t get it regularly, it serves as a great bonus rather than a main menu item.
3) Confusing self-care with self-confidence
Self-care is NOT about letting yourself off the hook. It’s about taking care of yourself so you can stay in the game.
Sure, sometimes Netflix and chilling is the right answer.
But in most cases, self-care looks like doing the hardest thing: going to bed early, getting a quick workout, etc.
4) Devaluate self-care as being too “woo woo.”
If you’re having a hard time taking the idea of
I choose you, Pikachu!
The new Pokémon game (Pokemon Legends: Z to A) is released today. As a huge Pokémon fan myself, it just so happens that one of my… favorite Variations on the nutritional menu fit right in! My customer Liz came up with the idea of
Click through to see more examples!
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Now I would like to hear from you!
- How can you proactively engage in self-care (system maintenance) this week?
- What items are on your personal menu?
You got this! 💪
-Frosted
P.S. If you are looking for a coach who takes you into account as a WHOLE person, then you have come to the right place! Now is a good time to see if
