I missed my recap last week, y’all. Between trying to do too much, not managing my time well, and a family situation, I completely forgot to do my assessment for my coach and to post my recap. Let’s not waste time on the past and jump into where things landed today.
There’s a movie from 2004 with Paul Giamatti and Sandra Oh about two middle-aged men taking off on a week-long road trip through wine country. It’s called Sideways and that title (and the wine) pretty much sums up my week 5. Though I missed my assessment, I did manage to jump on the scale and saw that my choices (along with some bloat and water weight) had inched my weight back up.
My coach, Kendra, has been talking with our group about self-coaching. Having Kendra as a source of motivation is great, but she’s not with me when the Trader Joe’s snacks are calling me from the pantry or when a friend has asked to meet for happy hour. In those moments, I have to be able to coach myself. It’s my opportunity to state what my choices are and to ask myself:
1 – Does this align with my goals?
2 – Is this what Future Julie would choose?
3 – Will I regret this choice later?
Each of those questions apply to way more than food choices in life. With most any opportunity or decision, I can ask those questions of myself. It’s incredible the power of answering these questions has over my next action.
If you’re looking for motivation beyond Instagram quotes and inspirational speakers, consider working self-coaching in to your process. One of my favorite ways to self-coach comes from James Clear in his book, “Atomic Habits.” He calls it point and call. It’s when you acknowledge the choice and state aloud your choice. For example, when I want to eat a Trader Joe’s Strawberry Lemonade Joe-Joe, I’ll look at the box of cookies and say aloud, “I am going to eat this Trader Joe’s Strawberry Lemonade Joe-Joe.” Sometimes I go ahead and eat the cookie and sometimes I decide to skip it. But, the mere choice of saying aloud what I am going to do triggers a recollection of my goals. Instead of mindlessly snacking on a cookie, I’m making an aware decision.
Health Stats
Weight: 133.9
Body Fat: 25.9
Muscle Mass: 32.6
Current Macros (as a reminder): Calories: 1523 | Protein: 150g | Carbs: 125g | Fats: 47g
My Coach: Kendra Jarratt
My takeaway this week
You’ve got to be able to self-coach yourself. You can only ride on momentum, excitement and other’s encouragement for so long.
Goals for Next Week
1. Lose 2 lbs.
2. Lift heavier.
Favorite meal from this week:
I recently discovered a website/app called Macro Friendly Food (thanks to Susan VanDyke!). It has been a great resource for delicious foods that align with my nutrition goals. This week for lunch I had their Chicken Caesar Burger and a baked sweet potato. I had never had a chicken burger before but it was both flavorful and filling. Their monthly meal planning service is a super affordable, but you can find many of their recipes on their Facebook page and Instagram feed.