Feeling drained? Try this. | Nerd Fitness

There’s a cycle I see folks get caught in on a regular basis – and it makes staying on observe with exercises and diet tremendous troublesome.

Right here’s how one in every of my shoppers, Josh, put it:

“Issues get tremendous difficult (work/residence/and many others.) > much less time > don’t get self care (time alone, exercises, and many others.) > decrease temper > makes issues much more difficult > makes self care even much less prone to occur > even decrease temper > and so forth.”

I do know I can relate! 🙋‍♂️

Right here’s the factor, typically, folks in these conditions say: “I simply want extra motivation”, when what they want is extra bandwidth.

That’s the place one thing we name the Nourishment Menu is available in.

What’s a Nourishment Menu?

A Nourishment Menu is an inventory of issues that provide help to really feel restored – even just a bit bit – bodily, mentally or emotionally.

Consider actions like: studying, listening to music, taking a stroll outdoors, speaking to a pal, decluttering your desk, making ready a meal, stretching, and many others.

The purpose is to choose one motion merchandise off of the menu every day to place a bit of little bit of power again in your battery.

While you’re wired and feeling drained, proactively training self-care helps construct a little bit of momentum, consistency and psychological area.

I’ve seen it make a HUGE distinction for the folks I coach by way of the totally different difficult intervals in life: turning into new mother and father, job transitions, relationship stress, you title it.

We clear the calendar for a couple of weeks and focus ONLY on finishing a self-care merchandise every day. They have a look at their menu and decide the one which works for them that day.

Then, as quickly as they’ve their ft underneath them, we’re in a position to construct extra particular health routines that they’ll truly persist with with out feeling like they’re drowning.

Clearly, a Nourishment Menu doesn’t instantly repair every thing – however it does provide you with a little bit of respiratory room.

And with out that bandwidth, it’s such as you’re attempting to construct a home (your health habits) when the inspiration is on fireplace.

4 errors folks make with self-care

Whilst you’re constructing your individual Nourishment Menu, be certain to be careful for these frequent errors I see folks make.

1) Having too slim of an inventory. I feel this graphic says it completely:

Consistency relies on flexibility. Having extra choices at your disposal is an efficient factor!

2) Counting on “once-in-a-while” ways.

For instance, a therapeutic massage feels great, however because it’s not one thing you might have entry to commonly, it serves as an superior bonus relatively than a principal menu merchandise.

3) Complicated self-care with letting your self off the hook

Self care is NOT about letting your self off the hook. It’s about caring for your self so you may keep within the recreation.

Certain, generally the proper reply is to Netflix and chill.

However most of the time, self-care LOOKS like doing the exhausting factor: going to mattress early, squeezing in that brief exercise, and many others.

4) Discounting self care as too “woo woo”

Should you’re struggling to take the concept of self-care critically, strive considering of it as system upkeep as an alternative. 🤖

I select you, Pikachu!

The brand new Pokemon recreation (Pokemon Legends: Z to A) launches immediately. As an enormous Pokemon fan myself, it simply so occurs that one in every of my favourite variations of the nourishment menu suits proper in! My consumer Liz got here up with the concept to theme her checklist after her favourite Pokemon. It made it really feel enjoyable, approachable, and rather less severe (which might be useful when issues are annoying!) For instance, Snorlax represents getting extra sleep, Leafeon is time outdoor, Machamp is lifting weights, and many others. How cool is that? 😃

Click on by way of to see some extra examples!

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Now I’d like to listen to from you!

• What are methods you may proactively follow self-care (system upkeep) this week?
• What gadgets are in your private Nourishment Menu?

You’ve obtained this! 💪

-Matt

P.S. Should you’re on the lookout for a coach who takes you as a WHOLE particular person into consideration, then look no additional! Now is a superb time to see if ​Nerd Fitness Coaching​ is best for you whilst you can nonetheless lock in our legacy charges. 😃