Don’t Wait Until Monday To Start Your Diet

Don’t Wait Until Monday To Start Your Diet

Don’t Wait Until Monday To Start Your Diet

August 7, 2022

This week’s topic couldn’t have been more relevant to kick start [most of] the second half of 2022… Why Not Now?

In this episode of Be Your Best Self Health Chats, we talk about what’s holding you back on your health and nutrition goals and how you can get started today WITHOUT overwhelming yourself.

It’s easy to “wait until Monday to start your diet” or “wait until we get past a certain date” to start our weight loss goal or diet. That’s hurting instead of helping you.

Don’t Wait Until Monday To Start Your Diet.

By waiting, we’re just continuing to make excuses as to why we shouldn’t do it. We can come up with 1,000 reasons why it’s better not to do it right now. In reality, the sooner we get started, the better we will feel.

You will always find an excuse to put it off. There could be Summer vacation, back to school, holidays, etc.

Instead, break it down into one habit at a time.

Start With a Realistic Change.

My one-on-one clients and I often pick one new habit to start today and focus on that for the next week. By the time Monday rolls around you’ll already be on your way to a healthier lifestyle.

Habits I love working on starting with:

Instead of going all in, focusing on one habit will make an overall lifestyle change more manageable.

Listen to the podcast for more information on why you should not wait until Monday to start your diet. Instead of waiting until Monday, ask yourself… Why not now?

Listen to the Podcast On:

Enjoy this week’s episode of Be Your Best Self Health Chats.

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

Why You Shouldn't Wait Until Monday to Start Your Diet

Don’t Wait Until Monday To Start Your Diet

Are Carbs Really That Bad For You?

Are Carbs Really That Bad For You?

May 17, 2022

This week we continue our three-part series on macro nutrients, which means, we are going to have an honest conversation about carbohydrates. Carbs are very demonized these days so I mean this in a nice way… they are so important and their importance needs to stop being overlooked.

Last week, we came out and we talked about protein. As I mentioned macro nutrients are the three nutrients that your body needs the most to function at its best. They are protein, carbohydrates and fat.

Today we’re going to talk about carbohydrates and the ways they benefit your health.

What Is a Carbohydrate?

Carbohydrates are one of three macro nutrients. In fact, they are your body’s primary source of fuel.

  • Your body uses carbohydrates to give you energy to:
  • Get out of bed in the morning
  • Walk down the street
  • Walk to your car and drive to work
  • Function during the day

Therefore, carbs are extremely important.

Are Carbs Really That Bad For You?

However, carbs have become very demonized throughout society these days. With all of the diet trends out there, keto, Atkins, low-carb, etc. they have gained a pretty negative reputation.

What’s missing from the context of a lot of these diet situations is what types of carbs were REMOVED when someone goes on a low-carb diet. Chances are… they removed processed carbs and replaced them with healthier options. In turn, this would result in weight loss, feeling better, improved health, etc.

Approaching a low-carb diet means removing your body’s primary source of energy in finding a replacement for it. Therefore, these diets make it hard to fuel your body. There is a new level of exhaustion during the first few days of a low-carb diet, some people even equate it to the flu.

Who wants to feel like that?

Carbohydrates Are Necessary

Our bodies are meant to use carbs as energy to fuel them. Instead of looking at carbohydrates as a bad thing, we need to look at the healthier options for carbs. This means focusing on increasing whole foods while lowering the processed carbs.

Anything that’s in your pantry that comes in a box and has a whole list of ingredients next to it probably is not necessarily a great source of carbs.

However, there are plenty of good sources of carbohydrates.

  • Dairy
  • Whole grains
  • Vegetables
  • Fruits
  • Lentils,
  • Dairy alternatives
  • Beans

The important thing is to be eating the right carbs for your body, not what the rest of society thinks you should eat.

What are your favorites?

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

Are Carbs Really That Bad For Your Health?

Don’t Wait Until Monday To Start Your Diet

You Don’t Need A Holiday Detox – Episode 15

You Don’t Need A Holiday Detox – Episode 15

November 30, 2021

As many of you probably did too, I had many regrets after opening up social media this weekend and seeing some of the advice that was put out this year surrounding Thanksgiving.

This week kicks off the rest of the holiday season. On Episode 15 of the Be Your Best Self Health Chats Podcast we are chatting about:

  • Why you don’t need a detox.
  • Why you don’t need to skip the mashed potatoes.
  • Why there is no number of squats to do for each piece of pie you eat.

Enjoy the cookies and hot chocolate, the holiday season only comes once a year.

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

Holiday Detox

Don’t Wait Until Monday To Start Your Diet

Rock Your Health This Holiday Season – Episode 14

Rock Your Health This Holiday Season – Episode 14

November 9, 2021

The more I get to work with moms in their health journey, the more common themes I find. While every person is different, we are all working through this mom life together one day at a time. Maybe it will make you feel better to know you are not alone.

I’m curious, what kind of mom do you most relate to?

First, we have the Consistently Inconconsistent Mom. She knows what it takes to be healthy and put herself first… but the rest of life is chaos and her kids are not quite on board. They will shovel in a happy meal while she makes herself a salad

Can you relate?

Next, we have the Diet Starts Monday Mom. The Diet Starts Monday Mom is burnt out and wondering what happened to all of the energy her friends have. She wants to be a healthy mom but she wonders if the effort of making the changes is worth it. Alas, she tells herself the diet will start Monday… but it doesn’t.

Are you starting Monday?

Then we have Hot Mess Mom. Oh, the Hot Mess Mom can’t remember the last time she did anything for herself. The kids are in charge of picking dinner every night which means a constant rotation of chicken nuggets and pizza. Some days it feels like no one is in charge and life is just pure chaos.

Was it pizza or chicken nuggets for dinner tonight? 

As we are rolling into the holiday season there is one other type of mom that I LOVE to see… the Confident AF Mom. She’s built the foundation for her family to eat a healthy meal most nights, finds energy from the food she enjoys and is able to stay on track. Most importantly, she has figured out a healthy balance where she is able to enjoy treats guilt-free.

5 Tips For Rocking Your Health This Holiday Season: 

  1. Plan your weeks – use the Calm Your Chaos Weekly Planner
  2. Crowd out
  3. Make sure you still have “me time.”
  4. Move your body.
  5. Create an action plan.

I am offering up 10 FREE Holiday Survival Planning Calls. On these calls, we are going to identify the main things that will derail your health this holiday season and help you figure out an action plan to get you through the holidays without gaining 10lbs. After 30 minutes of chatting with me you will have a plan that will help you rock the holiday season just like the Confident AF Mom.

To book your call go to schedule.bestselfhealthcoaching.com

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

How To Rock Your Health Goals

Don’t Wait Until Monday To Start Your Diet

The Comparison Trap – Episode 13

The Comparison Trap – Episode 13

November 2, 2021

Let’s talk about a topic that is so common in the health, fitness, and nutrition industry but also is not welcome in the health, fitness, and nutrition industry.

The comparison trap.

It’s easy to look at somebody next to you and say, “I wish that was me.” 

Getting into the comparison trap can put you in a bad headspace and can truly hurt you in the long run with your goals. That simple little comparison can spiral you down a pathway of, “I’m never going to hit my goal,” or “it’s this just isn’t for me.” 

Social Media & The Comparison Trap

Social media is one of, if not THE main reasons these days that we find ourselves in the comparison trap.

If you don’t watch the news, Facebook Meta has been getting a lot of heat lately for causing the comparison trap in teenage girls. A lot of research has been done that shows how seeing other girls or influencers on Instagram makes teenage girls think negatively about themselves because they don’t look like what they’re seeing.

  • Their hair isn’t perfect.
  • Their makeup doesn’t look like that
  • Their skin doesn’t look like that.

We see all of these filtered lives on Instagram, Tik Tok, Snapchat, Twitter, etc and can get stuck comparing ourselves to what we are seeing.

Yet, we have to remember, it’s a highlight reel.

  • Maybe that girl just spent an hour doing her makeup to cover up this skin that looks just like yours.
  • Maybe she’s using a filter
  • Maybe it’s Photoshop.
  • Maybe her kids are screaming in the background of that photo

It’s a highlight reel and it’s causing a huge problem with our minds.

How To Get Out Of the Comparison Trap

So what do we do when we get down stuck in a comparison trap? A quote that I love:

Don’t compare your chapter one to somebody else’s chapter 20.

I think that fits really well with the health, fitness, and nutrition industry. As somebody who works with people one on one and in a group coaching setting, I meet people all the time who are at different stages of their health journey.

On that note…keep in mind that chances are you don’t know somebody’s whole story. Going back to the highlight reel. You don’t know maybe they’ve been fighting an eating disorder and it’s taken them years to accept their body, despite how skinny they are. Maybe they’re putting in hours a day at the gym

Another way to work your way out of the comparison trap is words of affirmation. Remind yourself that:

  • I am strong.
  • I am confident.
  • I have been working hard.

Most importantly remember how far you’ve come.

In Episode 12 we talked about using small goals that add up to big results. Look back on those goals. Look back at how far you’ve come.

What was your biggest takeaway from this week’s podcast?

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

The Comparison Trap

Don’t Wait Until Monday To Start Your Diet

Small Goals = Big Results – Podcast Episode 12

Small Goals = Big Results – Podcast Episode 12
Author:Kristin Longacre

October 26, 2021

Picture a meme that I’m sure you have seen going around the internet. It’s a cartoon person standing at the bottom of a staircase looking up. The text below the mean varies depending on where it’s posted. The overall theme is one step at a time.

I love this image as a reminder of so many different aspects of life, business, health, and fitness. To me, each small step is a goal towards my overall goals. In episode 12 we are going to talk about using little goals to make big goals.

Back in Episode 3, we talked about how to set goals that are SMARTER. Part of SMARTER goals also means smaller goals.

Why do smaller goals help us so much in our health?

First starters, smaller goals take the stress off the bigger goal.

For Example, let’s say your goal is to lose 100lbs.  Looking at that seems like a huge number because well, it is and can seem daunting. Assuming you are losing 1-2lbs a week (which is OKAY)…it’s going to seem frustrating and feel like it is taking forever to get to that larger goal.

By setting little goals in the meantime is going to help you achieve that overall big goal.

On the days you’re struggling, it’s much easier to focus on step by step by step, than the entire mountain you need to climb.

Maybe start with a little goal such as losing five pounds a month. That little goal will help you focus one month at a time instead of the next three years that it might take to drop all of that weight.

One of my favorite smaller goals that I like to encourage people to try is to make two new healthy recipes a month. That means cooking in their kitchen two times a month with a new recipe.

If you liked even half of those recipes, that’s 12 new recipes to add into your weekly rotation over a year. Again, small goals make big results.

Sometimes it’s hard to look back and see the staircase we’ve left behind. As you’re climbing those steps, there’s going to be days where it doesn’t feel like progress has been made. There are going to be times where it’s hard to look back and realize you’ve already lost 10 pounds, or you’re already drinking a gallon of water a day and helping your health.

For this reason alone, I think it’s incredibly important to write down your goals. Not to mention, writing down your goals makes you more likely to achieve them according to research. By putting it on paper you are committing to it.

When you are struggling, pull out your old goals, you will be amazed at how far you’ve come.

A year is going to pass regardless of whether you make changes in your life or not. I’m sure you’ve heard that quote before. Maybe a year seems really really far away. In other words, maybe you’re at the bottom of the staircase looking at one step at a time.

What small goals can you use in your life to move you further up the staircase? ​

 

ABOUT ME

Hey There, I’m Kristin! I have a strong passion for helping women make small changes in their everyday lives that add up to the healthy life they desire. Whether it’s a mom looking to find her confidence or a family who needs help making changes in the kitchen I believe every health goal can be accomplished.

Small Goals Mean Big Results