‘Tis the season for giving. And do you know what the most common gift is in 2024?
If I had to guess, I’d say it’s probably a respiratory infection🤣🤣 It seems like nearly every household has been touched by it.
What about you? Have you caught it yet?
And if you have, did it knock you out of your consistent nutrition, movement, and time management routine? Were you able to get back to it after you recovered?
If not, don’t worry—you’re not alone. It’s common for people to experience a major disruption to their wellness routine, and NEVER get back to their healthy habits.
I hear it all the time: “I was doing so well, I was so consistent until…” a major event—like an illness, a busy work schedule, the holidays, a vacation, or unexpected travel—happened. And that’s it. People get thrown off course and never get back to the habits that made them feel their best.
That’s why in my coaching program, I prepare my clients for the unpredictable—yet SO predictable—event(s) that will absolutely challenge their commitment to their habits.
But how does this work?
It’s quite simple. I help clients make tiny changes that don’t feel like much at first. These habits are so small and unobtrusive that they can be done even on their worst day.
And that’s the secret! Truthfully, in the first few weeks of working with me, clients feel like they aren’t doing much because the changes they’re making are so small. But as they become more confident that they can implement these tiny but life-changing habits, we strategically layer new things on. These tiny habits build momentum over time and help clients achieve lasting results—without feeling overwhelmed.
And at the end of the 16-weeks in my Nutrition and Mindset Reset program, they’re amazed by how much they’ve achieved—and how effortless it felt. The goal is to make their collection of new habits as automated as brushing their teeth.
One of my current clients, who I’ll call Charlie, is the perfect example. At the start of December, she was diagnosed with pneumonia. She was flat out for a couple of days and has been making a slow recovery over the last few weeks.
In the past, she would have used a setback like this as an excuse to abandon all of her “good” habits and instead, would reach for comfort foods, give up on movement, and allow her mindset to spiral.
This time was different. Charlie was set up to think differently about her situation and what she was capable of, and therefore, she was able to do differently. She didn’t let sickness derail her progress. Instead, she continued to take small actions to stay on track, stay focused on her big goals, and stay in control of her mindset—just like she did every day when she felt her best.
When it came to nutrition, she could have easily turned to comfort food, but she focused on fueling her body for recovery. She didn’t have much appetite or energy, so she chose simple things like smoothies, which allowed her to get adequate protein, fluid, fiber, and an infusion of fruits and veggies.
She noticed that because of the foods she was choosing, that she wasn’t bloated, and she could still feel her muscles. This helped her mindset remain positive because she knew she was doing the right thing for her body.
And although she felt extremely run-down and tired, she maintained a movement routine. She didn’t expect a lot from herself but made a commitment to get out for a 10 to 15 minute walk in the fresh air two times a day. This helped her feel good about her fitness and maintain a connection with her muscles, which made it easier to get back to her workouts when she felt ready.
Along with her nutrition and movement, Charlie used time management tools to stay in control of what she could. It would have been very easy to melt into the couch, watch Hallmark movies all day or scroll social media for hours. Instead, she was intentional with her time—she used to-do lists and incorporated time-blocking principles to keep her taking action in manageable bursts.
Charlie acknowledged that she was not as “productive” as she is when she’s at her best and instead gave herself permission to simply give what she had to give each day. This meant that she wasn’t overwhelmed by what was building up and not getting done because she continued to chip away at her work, school, and personal tasks in short intervals, instead of letting go of everything completely.
In the past, Charlie suffered from an “all or nothing” mentality, where if she wasn’t doing things at 150%, she felt like they weren’t worth doing. Staying aligned with her nutrition, movement, and time management goals, ensured Charlie positively influenced her mindset this time round. She embraced self-compassion, acknowledged that she wasn’t feeling great, and adjusted her expectations. Ultimately, she focused on what she could do, not what she should do.
Charlie was excited to share that she didn’t use her sickness as a scapegoat to check out. She recognized how good she’d been feeling with a strong system of habits and how grounded and grateful she is for what she’s built. Being sick has been an excellent opportunity for Charlie to reflect on how far she’s come and just what she’s capable of accomplishing even on her worst day.
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