This past weekend I hosted a Nutrition Workshop where I shared many of the same strategies we use with our nutrition coaching clients.
Where most people struggle is:
- Not knowing exactly how much they are consuming on a daily basis
- Unprepared for the day or the week
- Inconsistent with their compliance
- Lack of discipline
This may sound harsh but it’s the truth. Our goal is to help you get results and we do that by educating you, being honest and holding you accountable.
I want to empower you to take action so here are some of the simple strategies I shared this past weekend.
Here are a few of the biggest lessons from the workshop:
1. Tracking data until you reach your goal.
Many clients don’t like tracking their meals. It feels like work at first but you are developing a new habits. Plus I remind them that tracking isn’t a forever thing, it’s only until you accomplish your goal.
Tracking helps us understand what you need to do and what needs to be adjusted. So yes, you need to weigh and measure everything you consume. Ideally you are consuming the required amount of macro-nutrient to accomplish your goal.
We also need to track data points that help us determine if the plan is working or not such as:
- Body measurements
- InBody scans to measure weight, muscle mass and body fat
- Progress pictures
These measurements should be done ideally every 2 weeks.
The reality is that tracking creates awareness, accountability and motivation.
2. Focus on protein first.
A simple starting point with macros that I give is that you should eat at least 1 gram per pound of your ideal weight or goal weight every day. Protein helps build and maintain lean muscle, improves recovery after workouts, and keeps you fuller for longer.
The being of the week and the day typically sets the tone for the week. So I encourage most of my clients to make their first meal of the day to be very protein dense. That way you aren’t struggling to catch up later in the day.
3. Plan before you’re hungry.
Successful people don’t rely on motivation. They rely on preparation.
You should know what and how much you are going to consume in a whole day before that day even started. Even better, you have a whole week planned out.
The reality is that during the week, you are going to be busy or might feel unmotivated to cook something so you’ll order out or pick up something that doesn’t line up with your goals. But if your meals are already prepared to the point of just heating it up, you will likely stick to the plan.
4. Don’t confuse perfection with consistency.
Everyone has birthdays, vacations, date nights, and weekends. One meal won’t ruin your progress. One day won’t ruin your progress.
The key is getting back on track at the next meal instead of waiting until Monday.
One of my favorite reminders is:
“Treat your numbers like an experiment.”
5. Keep meals simple.
We all experience decision fatigue. One of the biggest challenges is constantly asking yourself, “What am I going to eat today?” or “What should I make this week?”
My recommendation is simple: stick to foods you already enjoy and create a small rotation of meals. Build a recipe book with 3-4 breakfasts, 3-4 lunches, and 3-4 dinners that you can rotate through each week.
During this phase, it’s important to view food for what it is: fuel.
When you start seeing food as a tool to help you achieve your goals, you’re less likely to feel like you need something different or exciting at every meal. Simplicity often leads to consistency, and consistency leads to results.
6. Discipline & Consistency
At the end of the day, results come from consistently following the plan.
There will be moments when you’re tempted to deviate from the plan, order takeout, or make choices that don’t align with your goals. That’s normal. The key is having a plan that accounts for real life. You can absolutely enjoy meals out and special occasions, but it’s much easier when those moments are planned for in advance.
When motivation fades, discipline takes over.
Continue reminding yourself why you started and what you’re working toward. Having visual reminders can help tremendously. Write your goal on the refrigerator, keep a note on your phone, or use a simple habit tracker or streak sheet to stay focused on the bigger picture.
7. Knowing when you need help
Sometimes the best thing you can do is ask for guidance.
We step in when you’re not getting the results you want, when you’re feeling confused about what adjustments to make, or when you simply need accountability and someone to check in with.
A coach’s job is to meet you where you are, help simplify the process, and provide the support needed to move you closer to your goals.
I don’t want you to feel overwhelmed by any of this information. If you have questions or would like help creating a plan that works for your lifestyle, simply reach out to me at dave@crossfitwindrose.com.
If you’re frustrated with your progress, remember this:
The basics work. The challenge is sticking with them long enough to see the results.