Make Eating Healthy EASY With This Mindset Formula

Transcript

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hey everyone welcome back to my channel
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I am making today’s videos short sweet
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and really easy to follow because I want
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to share with you my tips of how to stay
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on track with your healthy eating if
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you’re already a subscriber hey welcome
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back thanks for watching another video
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and if you’re new to my channel my name
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is Rachel ask I am a nutritionist from
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Brisbane Australia I also own a gym
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called eat run lift and a blog of the
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same name make sure you hit subscribe if
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you haven’t already so you don’t miss
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out on my future uploads and you can go
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and check out all the other tips and
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tricks that I have already uploaded on
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my channel to follow this video
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effectively you will need a notebook and
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a pen or you can use your phone if
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you’re not watching the video on your
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phone already anyway the reason for this
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is we’re gonna be working through some
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stuff to figure out why it is that
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you’re falling off track with your
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healthy eating all the time instead of
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just me giving you generic tips we’re
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gonna figure out the root of the problem
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I’m actually drawing a little bit from
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my mindset coaching program which is
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part of my 12-week
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online challenge this is a method that I
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use personally and if you want a kind of
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heads-up of where I am at the moment I
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haven’t had a cheat meal in nine months
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I mean I could if I wanted to but I’m in
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ketosis and I want to stay in ketosis so
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I just don’t have a cheat meal
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I don’t think cheat meals bad things but
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I think if you’re eating stuff which is
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not productive to your goals and it’s
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not going to help you get you where you
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want to be or it’s not nourishing your
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body or it’s something that’s just you
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know it’s not good for you you want to
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be limiting limiting that to a certain
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number of times per week it’s all about
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having a majority of your diet as
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healthy nutritious food that’s actually
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going to look after your body my first
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step is don’t beat yourself up about it
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you don’t want to be feeling a lot of
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guilt and shame for falling off track
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with your healthy eating and not being
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able to get back on because yes life
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does get in the way sometimes that
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doesn’t mean that you should let those
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same excuses come back over and over
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again like yes there’s always gonna be
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situations which get in the way and it
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hard to get around sometimes but if you
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are having the same thing making you
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fall off track over and over again
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that’s when we know there’s an issue if
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you know you’re always reaching for the
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the chocolates or something and around
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like 3 4 p.m. that’s when you know
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there’s a little habit there that you
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need to break but other than that if you
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fall enough track and you just feel like
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you can’t get back on top of things do
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not beat yourself up for it feeling
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guilty over it is just going to lead to
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more negative thought patterns so
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gonna break that now the point number
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two we’re taking out the notepad and we
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are going to figure out why this
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happened this is a list that I want you
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to add to every time you have fallen off
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track or every time you do fall off
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track if it does happen again in the
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future because we’re gonna see if
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there’s a recurring theme here some
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common examples that I see from clients
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are things like stress at work or stress
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at home or it was sitting around in the
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cup and so I decided to eat it anyway so
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if you just focus on the one last time
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that you fell off track and weren’t able
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to get back on top of things with the
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healthy eating jump down what that
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reason was before I jump into the next
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point I would love it so much if you
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guys would give this video a thumbs up
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for me it does actually help my videos
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out a lot so I really do appreciate it
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now we’re up to step three and we’re
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gonna take that one obstacle which you
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wrote down in the previous step and what
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we’re gonna do is write down three
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things that we can do to which rest that
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next time it happens so for me something
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that I used to notice was I was a stress
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eater and I’d feel stressed so I had one
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salty food I had to remember food is not
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my therapist food is there just to look
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after my body so three things that I do
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now when I am stressed ah go for a walk
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or go and get acupuncture or just spend
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some quiet time just sort of in
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reflection thinking through things I’m
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bad at slowing down I’m the first person
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to admit that but I know I have to and I
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know that there are other ways to manage
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stress other than eating now it’s time
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to set some specific goals for yourself
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I always advise not setting up physical
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goals of looking a certain way but
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setting goals that you can measure and
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you can achieve so maybe you do want to
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lose weight set that as a number goal or
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maybe you want to be able to do a
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certain number of push-ups which I love
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setting those kind of girls like
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training goals because it makes you
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actually work towards it so you want to
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set something other than having a goal
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body to make this work we’re gonna set a
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big lofty goal in twelve months and then
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we’re gonna break that down with three
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smaller goals that are gonna help us get
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to that big one so you jot down your
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12-month goal then we’re gonna jot down
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a two-month goal then a full month goal
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then a six month goal and then you’ve
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got twelve ideally these three little
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goals need to be building blocks to work
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your way up to your 12-month goal point
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five to make sure that you I’m not
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falling off track is to read
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says your cupboards go through the
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pantry go through the fridge and make
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sure that there’s no junk lying around
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you can give it to someone else if it’s
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someone if it’s like a housemates food
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or like a relative something don’t touch
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it just learn some most self-control I
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know that sounds easy to say you can do
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it I can do it you can do it but if it’s
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your food and the fridge or the pantry
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reassess what’s in there and don’t eat
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it to get rid of it I used to do that to
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just give it to someone else who’ll eat
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it point six is to talk to the people
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you live with and explain why this is
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important to you you don’t want to set
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yourself up for failure by having other
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people sabotaging your goals so you
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really need to explain to them why it’s
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important and why you’re doing what
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you’re doing
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point seven is it’s time to plan out a
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new routine so when it comes to eating
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healthy and staying on track with eating
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the right kinds of foods for your body I
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know it can be really difficult
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sometimes especially when you’re first
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starting there’s a lot of information
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out there it can be tricky so it’s about
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finding a routine for yourself you don’t
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have to make all these big changes at
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once in fact I do advise against that I
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feel like it is better to take small
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little steps and change little things at
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a time so I’d love you guys to plan out
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a week of eating on that notebook or in
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your phone or whatever you’re doing this
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is going to give you a nice guideline to
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work along if you’re looking for some
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advice I do have a nutrition guide
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available I know I hate putting pictures
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and things but really that’s what I made
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the guides for so the nutrition guide
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does talk about food and it splits it up
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into different body types as well so
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your ectomorph which is usually tall and
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thin and tries to gain muscle your
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mesomorph which is typically your
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hourglass shape which is the body shape
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that I have and your endomorph which is
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the body shape which usually find it a
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little bit harder to lose weight and
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they tend to be a bit more pear-shaped
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if you can you should also plan out when
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you’re eating because sometimes what can
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happen is we get so busy throughout the
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day and then by the afternoon we have
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super super hungry and that’s when we go
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crazy and tend to starts coughing down
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whatever we can we want to avoid that
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from happening and making sure that
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we’re eating
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apart from intermittent fasting I’m not
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referring to that at all I’m just
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talking about general healthy eating
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it’s important to make sure that you’re
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eating enough calories at the right
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times of days so it make sure you’re
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eating when you wake up
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the morning you know you’re getting your
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breakfast ting you’re having your smacks
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you having your lunch you don’t want to
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be eating nothing all day and then
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coming home and destroying the cupboards
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at night you know those people that you
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hear on who are always like oh you know
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I was so good all day I ate an egg and a
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rice cake and then I ate a whole pizza
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and a bunch of like chocolate and
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everything for dinner those people
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aren’t eating enough food when you eat
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enough food and you satiate your body
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you’re not gonna go off on some crazy
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fruit attack because those sort of
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episodes where you just decide that you
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don’t care about eating healthy anymore
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and you just scoff down whatever they’re
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the kind of things that can lead to you
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just choosing worse and worse meal
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options as you go like it becomes easy
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to choose the bad breakfast it becomes
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easy to skip lunch and then becomes easy
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to order at dinner once you get a good
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routine in place that will drastically
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reduce the amount of times that happens
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step number eight is to look for meal
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inspiration that you like you don’t have
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to be eating salads all the time if you
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don’t like salad there are other ways to
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get your vegetables in there are so many
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places on the internet you can do this
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YouTube Pinterest blogs I myself have a
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blog which has a recipe index in it too
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and so you can check those out I’ll link
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that in the description box for you and
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in my final step we’re taking out that
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notepad again or the phone and we are
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going to make a commitment to ourselves
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this kind of commitment is going to be
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different to everybody so this could be
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something like for me personally mine is
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I am going to look after myself the best
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possible because I wanna keep my PCOS
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under control maybe yours is that you’re
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gonna choose the healthiest options that
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you can because you’d really like to
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reduce your body fat percentage or maybe
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you want to be able to keep up with your
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kids or whatever your reason is there
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needs to be a commitment there without
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the commitment
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what’s the drive and where’s your
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motivation coming from I get people
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messaging me all the time asking how to
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get motivated and I think motivation is
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absolute BS it’s more about habit you’re
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gonna have motivation in the start to
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kick you up the butt and get you going
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that’s when you’re going to build all
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these beautiful habits into your day
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into your week and it’s the habits that
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are gonna sustain you if you want to
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share your commitment in the comments
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section below I would love that I’m
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gonna go through and be reading them as
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well I just think that’s a really great
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way to make it tangible when you’re
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actually having a type
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out and share it with strangers it means
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that you’re really really serious about
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it but I hope you guys have a new action
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plan lock down after this video and if
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you haven’t yet please give the video a
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thumbs up before you go and hit
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subscribe if you’re new I’ll catch you
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in my next upload or you can jump over
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to my Instagram and catch me on there
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I’m constantly posting food and workouts
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and things like that in my stories if
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you’re looking for some more inspiration
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bye guys
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