Greetings from your Future Best Self!
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Are you being the best version of yourself? All around us we, as a society, are experiencing rapid change and uncertainty. According to mental and wellness trends, our values and desires have changed in the last two years and people are reporting having a harder time staying on track. As a result, I am inviting you to join me for 100 days of “Being on Target” beginning today until April 11, 2022. Keep reading to learn more…

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Eating healthy, exercising and resting helps your brain function better, it helps regulate your mood and helps you maintain a high vibe. We all know this and there is no need to feel guilty or beat yourself up when you get off track and getting back on track sooner as opposed to later is our 100 Days of “Being on Target”.

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If we look at this from a health and fitness point of view, eating healthy and having portion control is 90% of losing your pandemic weight. Exercising is only 10%. Yet, in my forty years of being in the health and fitness industry, I notice, year after year, people are trying to exercise themselves into being in good shape. From a mental health perspective, exercise is one of the most important things you can do for brain function, mood, neurotransmitters and to shake off trauma. From a poly-vagal point of view, over-exercising is a form of oxidative stress to our nervous system. Meaning, we need to be mindful of the importance of activating the “rest and digest” nervous system so that we are not defeating our main objective. From all three points of view, we are looking at a long, slow process of doing small behaviors that add up over time (think 100 days and more). We are looking at making sustainable changes that lower inflammation leaving you healthy, happy, and stress-free. Here are some things to keep in mind while you revitalize every cell in your body:

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1. New research has identified particular genes that make it harder to stop eating or drinking undesirable foods for certain people. Most of us know if this is us, without doing gene testing. If you think this is you, consider arranging your environment so that you do not have unlimited access to trigger foods. If you want chips, cake or ice cream consider ordering a single portion at a restaurant. Tell your friends and family to keep the food away from you. Use hard to get to cabinets to hide those hard to stop eating foods.
2. Have a protein goal and prioritize it. The essential protein that we get in food can not be made by our bodies. This is a problem because all our neurotransmitters are made from the protein we eat. Getting anywhere from 15-25 grams of protein in the morning, mid-day, afternoon, and evening (25-30% of your calorie intake) is key for our brain health and reduces sweet and carb cravings. “Chronometer” is an app that breaks down the amount of protein and amino acids found in all foods including vegetables so it’s also a great app for vegans.
3. Weigh and log your food. You need to know if you are hitting your protein, fiber, healthy fat and vegetable intake goals. Logging or tracking is the only way to know if you are hitting your protein, fiber, healthy fat and nutrient goals.
4. Eat about 10 grams of healthy fat such as avocados, olive oil, nuts and seeds and protein every 3.5 - 4 hours to help regulate the hypothalamus-pituitary-adrenal axis. This will control your blood sugar levels and also your stress levels, thus curbing cravings.
5. Eat 3.5 cups of organic vegetables a day. These are loaded with vitamins and minerals. The fiber allows for more diverse gut microbe species to flourish.
6. Lift weights for each body part 2 times a week. Common splits are legs and abs, arms, back and chest, circuit day, and a day off. It’s best to change what you do every 6 weeks.
7. Make sure you schedule 1 - 2 rest days as your body needs to repair its muscles.
8. Make sure you get at least 8 hours of restful sleep a night. Not sleeping enough will make you crave carbs and be hungrier than usual due to hormone changes.
9. Practice deep breathing for 5 minutes before each meal.
10. Shoot for 10,000 steps 5 - 6 days a week. Your phone or tracking device measures this.
11. Use cardio exercise as a way to shake off stress.
12. Practice noticing - notice how it feels to work each muscle, notice all the smells, taste, and textures of your food. Divert your attention away from your thoughts back to your body. Notice your feelings, muscles, and body sensations.
13. Keep a gratitude journal regarding your ability to move, eat healthily and be fully alive.

It can also be helpful to know that parts of emotional eating, just like drinking, might be correlated to past trauma. I invite you to practice the above steps and when you get off track, journal how you got off track, make a new plan and get back on track again. You got this. I am here to guide you. Small steps add up. This is not a race. It takes as long as it takes to heal your relationship with your body. You deserve to feel your best.

If you find yourself needing help with susceptibility and/or past trauma keeping you off track, I’d love to chat with you to see if you are a good candidate for going deeper and releasing old beliefs and patterns around your relationship with your body, food and exercise through health coaching and brainspotting. Releasing trauma, using cognitive-behavioral skills and tapping into your limitless opportunities can help you tap into self-compassion and being the best version of yourself.

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You can do this 100 Days of “Being on Target”! Together we can be on target! You got this!

Let’s Make This Year Count,

Sherian Lee, LMFT, Coach

Licensed Therapist Brainspotting Therapist ADHD Coach Health Coach HeartMath Practitioner

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