Meet Katy! She has lost over 20 pounds all while being a mother of two, wife, CrossFit coach and co-owning a busy chiropractic clinic. Whew! She was going to CrossFit regularly and putting on weight, something needed to change. Katy admits that there is plenty of information out there on nutrition and she could have figured it out for herself but she didn’t want to. She needed support and guidance. However, it wasn’t all puppy dogs and rainbows for her. When we first started together, she recalls feeling overwhelmed and planning seemed daunting. Working together we focused on small steps and things began to change for her.
Recently, I sat down with her to talk about her tips for success. Here’s what she had to say:
- Support: Having the people around you who are on board can be a big factor in success. Katy suggests educating them on what you need to be successful. That could be on what a balanced meal looks like, what to pick up at the grocery store or how they can support you.
- Have a Plan: This is key! As a parent, she needs to have a plan for her kids anyways and they also need to eat healthy. Here are some of her tips for planning:
- She suggests keeping things simple to start. Change your menu weekly rather than looking for a new recipe to make daily.
- Take 15-20 min the day before to plan out your day. Start by planning your protein and build around that.
- If you are having something like family pizza night, plan that first and then the rest of your day around it.
- Get the kids involved in planning and prepping. Ask them things like, “What’s your favorite?” or “What haven’t we had in a while?” She admits getting them involved in helping prepare dinners is a work in progress.
- Play around with your planning. Enter foods into an app like My Fitness Pal then play around with the foods, the amounts, etc.
- Shift your Mindset: When she started, she thought she just wanted a meal plan. She wanted someone to tell her what to eat when. What she realized is that wasn’t sustainable long-term. She wouldn’t be able to navigate going to book club, having date night, or attending birthday parties on a meal plan. Instead, she found freedom from food. She became empowered to make the choices for herself.
- Seek Support: Having someone in your corner to not only be accountable to and support you, but to ask you the hard questions. Katy adds a key to her success was being challenged on old thoughts, behaviours and habits. For Katy, having a coach helped her take out the guesswork and strategies for social functions. She says, “It’s never too late to change your mindset and change your habits. Invest in yourself”.
“It takes courage to grow up and be who you really are.” -E.E. Cummings