5 Nutrition Habits to Change Your Life in 2022!
December 28, 2021
Written By: Registered Dietitian Mairead
Are you ready to change your life this year?
I'm sure you've already seen 12 Instagram posts like this today alone, but stick with us!
The habits that really make all the difference in our health goals tend to be very basic foundational habits, not the tiny, nit-picky changes that might seem more fancy.
Here's this dietitian's top 5 habits that can change your life for the better this year:
Include a fruit or vegetable at most meals!
Why not all meals? Because that's not realistic! There's going to be days you're running late and grab breakfast in the drive thru or just don't have the energy to add a vegetable to your dinner. And that's ok! By including fruits and vegetables most of the time, we get all the great benefits of them, without feeling the pressure to eat perfectly all the time.
Include a source of protein at most meals!
Again, note this says most, not all. We're aiming for progress, not perfection! We're also focusing on getting in protein consistently, not fussing so much about the exact number of grams. A few grams here and there won't make or break your health, but being consistent with that protein intake helps us build strong muscles, recover from exercise, and stay satisfied and full!
Eat foods you actually like regularly!
When you're eating foods you enjoy, you're more likely to be satisfied with your meals and snacks. This could include leaning on your favourite vegetables to meet goals #1, or it could mean including a piece of chocolate every day. Think about what brings you the most satisfaction in your eating habits!
Have some reliable go-tos for when life gets busy!
When clients are first trying to get more organized with their eating, I often have them come up with a few meals they can make any time with foods they usually have in the house. This means that even on the days you have no idea what to make, you have some options to fall back on. It could be peanut butter toast with some fruit, pasta with sauce and vegetables, or a frozen meal with salad on the side. The goal is to take some of the stress out of deciding what to eat when you need to!
Make realistic changes one at a time!
If we try to overhaul everything in one go, we often end up overwhelmed and falling back into old habits. When we focus on just one thing at a time until it becomes part of our life that we don't really have to think about, we're more likely to keep that habit, and be able to build the next one on top. What's one small habit you could work on for the next few weeks?
If you're ready for some help with getting back to the basics of nutrition, or you have the basics down pat and want to add some new habits, let's chat! Whether you're looking to make sure your nutrition needs are covered, build a better relationship with food, or prevent and manage chronic disease, we can help.
Email mairead@degreefitnessseaforth.com for more info about nutrition appointments and availability, or click here to book your FREE Bite-Sized Nutrition Chat to learn more and make sure this is the right fit for you!
Written By: Coach Sienna Showing up for yourself is so important but its often overlooked and dismissed. Showing up for yourself isn't some cheesey, made up statement. There is meaning behind it and science! Showing up for yourself is an empowering practice that can transform the way you live, love and lead! BUT what does showing up for yourself actually mean? And why does it matter so much? S howing up for yourself is... Not Selfish You matter and you are important! Treat yourself as if you were a loved one. It means honoring your own needs, values and well being to achieve overall wellness. This means being consistent in the way you treat yourself, not just when it's convenient to you! It is…. Keeping your word to yourself and keeping those promises Choosing rest to prevent burnout It means giving yourself grace and speaking kindly to yourself (Its your first time living!) Prioritizing growth even if its uncomfortable Creating boundaries and sticking with them Say No when something doesn't align with you or your beliefs I t's about treating you like you are worth caring for not only when you have “deserved it” but because you are worth that care, always! Why does all of this matter? It strengthens your relationship with yourself Prevents you for burning or crashing out Builds self confidence as well as trust in yourself Helps you stay balanced emotionally and physically The more time you spend getting to know yourself you learn and discover hobbies! You learn that YOU CAN DO IT and that YOU CAN DO HARD THINGS! You become more present for others! You are no longer pouring from an empty cup! What does this look like in real life? Drinking enough water even though you would rather skip it Going on a walk or doing meditation to have time for yourself to avoid crash out Keeping promises you said you would Letting go of perfection and simply doing the best that you can with what you've got S tart showing up for yourself today! Let yourself know that you've got you :) --- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!
Written By: Coach Kelly I’ve been exercising since high school... I don’t want to age myself tooooo much ;) but that was quite sometime ago. I meet with people all the time who are looking to get started. They are looking to lose weight, tone up, feel better, happier, increase bone density, do something for them, for various reasons. I’m going to give you two of the most important things that you need to do to make your fitness stick, through al season nd all set backs. Write these down, memorize them, and repeat them over and over. You’ll always succeed. Forget about motivation Seriously, forget it. Motivation comes after you get started. It comes when you start to see results; it comes when your pants fit different; it comes when you’re not out of breath going up stairs; it comes when you are running down the soccer field with your kids; it comes when you are happier; it comes when you feel less anxious, less depressed; it comes after you get started. Remember your why Why are you wanting to get started? Why do you want to spend money and time at a gym? Are you willing to do this for months, if not years? When your schedule gets busy, or your kids get sick, why will you keep coming to classes or appointments? You just need to get started, and you need to clearly understand why you are starting in the first place. After that, you must stick with it. Even when y you’re tired, when you’re frustrated, when you want to give up. Everyone wants the quick fix. We will spend hundreds, if not thousands of dollars on supplements that promise to help us lose weight, feel better, but honestly, nothing will compare to the eating some vegetables and getting in a structured workout with a Coach or at a gym 2 - 3 times per week. I know it’s hard. I know it’s hard. Like, I really, really know it’s hard. But, as you’re reading this, look way down the road, like 1 year, then 3, then 5 years. How do you want to feel? As hard as it is to get started, it will be even harder if you don’t do anything. You deserve to invest in yourself. You deserve to feel good. You have got this and we believe in you - Let’s go! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!
Written By: Coach Kelly My gym ownership journey started in December of 2019. At the time I was managing the day to day Degree, coaching classes/appointments and running events/programs. The previous owner had some really exciting things coming up in her life that required big changes. One of them being handing over the keys to someone else. It was an immediate yes, and an absolute honour! Degree was originally founded as a place to workout with a group of like minded, amazing people. Using fitness as a vehicle for a better overall life (happier people, healthier people). I always believed int eh original mission, vision an values of Degree and they haven’t changed much over the years :) Fitness to me was a way to escape; I could move my body, stay strong and feel empowered when everything else around me felt like it was falling apart. I’ve continued to use fitness to improve my overall health and strength, and just like when I first started, to stay grounded when everything else feels shaky. Fitness to me, and at Degree, is more than muscles. It’s helping our clients have a safe space they can come, be themselves, and workout with their gym buddies. As they do this, the most amazing things happen, and it makes our hearts soar as you Coaches… We see you light up when you crush a hard workout, or do something you didn’t think you could do. When you share a bright spot and everyone in your class is genuinely happy and excited for you, too! When you start to realize, and believe , that you are whole heartedly capable of anything you put your mind to. That you are worth it; you always have been. Degree is the cornerstone of health and wellness, and we will always be here to help you, and our community live their happiest, and healthiest lives! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!