032. How to Eat for Life

Morning, mama!

This last week has been… less than perfect. But the beauty in life is showing up every damn day. Even when it’s not perfect!

Why am I telling you this? Because I would be doing you a disservice if I showed up in your inbox every week to tell you exactly how weight loss worked, to give you the magic formula to get to where you want to be, and then vanished. Poof 💭

Leaving you alone to navigate the less than perfect weeks on your own.

Don’t get me wrong. Macros is kind of a magic formula, and it can get you to where you want to be, but your relationship with food runs so much deeper than numbers and grams.

But back to my less than perfect week... Some days I’ve tracked my macros better than others. Knowing this doesn’t change that I’m still committed to myself. I’m still committed to showing up in the very next moment. Because that’s how we progress and grow 🌱

And, that’s what I want for you. A homecoming of sorts... To yourself. 

Here’s how I tapped back into myself during my less than perfect week by embracing the 4 M’s: Macros, Mindfulness, Meditation, and Movement:

MACROS: For some people, macros can be so overwhelming. Instead of starting with full macros, try setting your protein grams to 0.7 grams per pound of body weight, and aim to get 200 grams (or about 2 handfuls) of fruits and/or veggies at all meals + one snack time. You will eat more than this, but my clients have had great luck losing weight using this approach.

MINDFULNESS: You know how everyone says, “don’t blink,” in regards to raising kids? Lately, to remind myself of my go-to mindfulness practices when I’m with them, I will say to myself, “This is a mindful moment.” I do this when I’m really engaged with one of my kiddos or just playing with them. By sort of making a mental note of it to myself, it helps take some of the pressure off from “don’t blink.” 

MEDITATION: I love, love, love learning new meditation techniques! There are so many out there. If you have tried meditation, and don’t jive with it, let me be the one to encourage you to keep going until you find a kind you like. I have been digging Insight Timer (a free app), and I’ve been listening to everything from “sound baths” to “spirit guide” to “loving kindness” meditations. Search for whatever you need, and I guarantee you, you will eventually find it.

MOVEMENT: I hit four miles while running over the weekend which was awesome. Plus, my pace is getting faster, too. We had our third baby a year ago this week, and this feels like an awesome achievement to get four miles without stopping. Personally, I aim to get 3-4 strength workouts in as well + one power yoga session a week (remember: the recommendation is at least 150 minutes of moderate intensity with at least 2 strength workouts in there)!  Quick note: If you are nowhere near 150 minutes, start where you are, and add 10-20 minutes until you get consistent.

Plus, there’s a new podcast episode this week all about:

• How to feed the family with one meal, and everyone be happy?

• Which foods are the best for weight loss?

• How to fuel for workouts - when you work out daily?

• How to embrace health and eating for life?

Xx
Molly