I’m not fairly positive the place this 12 months has gone, however right here we’re, already saying goodbye to summer time.
And whether or not it was your healthiest summer time but, otherwise you discovered it onerous to get out of trip mode, there’s nothing fairly like a change in season to deliver contemporary motivation and typically, a much-needed reset.
Lots of people like to save lots of their goal-setting and resolutions for January, however I like to do it seasonally. As a result of why solely give attention to STARTING the 12 months robust, when you may finish robust too?
And that’s precisely what we’re going to speak about at present.
Are you able to drop pounds and heal your physique for all times (with out weight-reduction plan, medication, or making your self depressing)?
Our free on-demand video coaching will stroll you thru the right way to make this THE 12 months you set well being targets…and hold them.
Hey there, and welcome again to the Really feel Higher, Stay Free podcast! As soon as once more, my title is Ruth Soukup and I’m the founding father of Thinlicious and the creator of the Skinny Tailored System.
And if that is your first time listening, right here’s what it is best to find out about me: I’m a 47-year-old girl who struggled with my weight and well being for nearly 10 years, failing at eating regimen after eating regimen, till I lastly determined to take a radically completely different method.
As a substitute of beginning one more eating regimen, I began researching. And I shortly discovered that just about every little thing we’ve ever been instructed about well being and weight reduction is completely incorrect.
So I modified the way in which I ate. I finished specializing in energy and began worrying about hormones.
And I misplaced 49 kilos with out weight-reduction plan or Ozempic or making myself depressing, and now I’ve stored that weight off for years.
Not as a result of day by day is ideal, however as a result of I’ve discovered that progress issues greater than perfection, and that massive targets by no means occur suddenly–they’re solely the results of small steps taken persistently over time.
And that’s most likely the proper lead-in to what I wish to discuss at present–5 well being targets you may set for your self this fall that can enable you to end the 12 months robust, as a substitute feeling like you might be limping to the end line.
As a result of I’ll be sincere, there was a time when fall felt like the beginning of my disgrace spiral. I’d beat myself up for all of the ice cream, all of the sugary cocktails and skipped exercises that stuffed my summer time.
I’d begin obsessing about energy and making an attempt to punish myself again into management.
However that by no means labored. It solely made me really feel worse.
What lastly labored—what helped me lose these 49 kilos and really hold it off—was flipping the script.
As a substitute of beginning one other eating regimen, I began constructing habits and setting targets that helped me really feel empowered, not restricted.
And that’s precisely what I wish to provide you with at present: 5 easy well being targets you may set this fall that don’t contain weight-reduction plan, guilt, or beginning over. Simply actual, sustainable change that can enable you to end the 12 months robust.
As a result of in the event you’re something like me and loads of my shoppers, you’ve most likely spent an enormous portion of the summer time in survival mode. Driving youngsters to camp and summer time practices. Internet hosting get-togethers. Touring. Letting routines slide since you’re simply making an attempt to maintain everybody blissful and get by way of the day.
And now?
You’re prepared for a trip out of your trip. You’re pissed off with your self, however you’re additionally scared to start out one thing new as a result of what in the event you fail once more?
I hear you. And I promise—these targets are designed that can assist you begin small however construct massive momentum. No perfection required. No distress concerned. Simply ahead motion.
However earlier than we dive in, in the event you’re new to this podcast and also you wish to perceive precisely why your metabolism feels damaged and what you are able to do about it, you’ll want to take a look at my free coaching video. It’s referred to as Wholesome, Completely satisfied & Free and can enable you to map out a 12 month plan for remodeling your well being for good. It’s tremendous useful, and once more–it’s free. Simply go to HERE to get your palms on it.
And with that out of the way in which, let’s dive into these 5 easy well being targets you may set this fall.
Purpose #1: Decide to a Morning Anchor Behavior
Purpose primary that I would like you to contemplate is committing to what I name a morning anchor behavior.
And earlier than you roll your eyes at me, know that I’m not speaking about some elaborate two-hour morning routine that you simply see throughout Instagram. You don’t must get up at 4 AM, meditate for 45 minutes, journal for 20, and hit the health club earlier than your youngsters get up.
That’s not lifelike for many of us, and truthfully, it’s setting you as much as fail.
What I’m speaking about is ONE small behavior that grounds you and reminds you that you’re in command of your day.
Possibly it’s a 10-minute stroll across the block.
Possibly it’s writing down your prime 3 priorities for the day.
Possibly it’s sitting together with your espresso for 5 minutes and never checking your cellphone.
However no matter it’s—make it non-negotiable.
Right here’s why this issues:
Your morning units the tone for every little thing that follows. In case you begin the day reactive—checking emails, scrolling social media, leaping straight into everybody else’s calls for—you’ve already misplaced management earlier than 8 AM.
However once you begin with one thing that facilities you, one thing that reminds you of your priorities, you create what psychologists name a “keystone behavior”—one small conduct that triggers different constructive behaviors all through the day.
Once I first began my very own well being journey, my anchor was a protein-packed breakfast each morning. It didn’t seem to be a lot, however it stopped me from grabbing the youngsters’ leftover waffles or skipping breakfast solely after which being ravenous by 10 AM.
That one behavior created a ripple impact. As a result of I began my day nourished, I had regular power. As a result of I had regular power, I made higher decisions at lunch. As a result of I made higher decisions all day, I felt happy with myself as a substitute of defeated.
One behavior. A number of advantages.
However right here’s the important thing—it needs to be one thing you may truly do. In case you’re not a morning individual, don’t decide to a 6 AM exercise. In case you hate journaling, don’t drive your self to write down three pages of gratitude. Decide one thing that feels doable, even in your worst days.
As a result of right here’s what occurs: Whenever you begin proving to your self which you could observe by way of on one small dedication, your mind begins to imagine you’re the sort of one who follows by way of.
And that identification shift? That’s the place actual change begins.
So your motion step for purpose primary: Select one morning behavior that facilities you. One thing that takes 10 minutes or much less. One thing that reminds you that you simply matter and your well being issues. And do it day by day for the subsequent 30 days.
Don’t overthink it. Don’t make it sophisticated. Simply choose one factor and commit.
Purpose #2: Put Your self Again on the Calendar
The second purpose is straightforward however revolutionary:
Open your calendar proper now and schedule 20 minutes a day in your well being.
I can already hear a few of you saying, “Ruth, I don’t have 20 minutes. I’m barely preserving my head above water as it’s.”
However right here’s the factor—you’re not discovering time in your well being since you’re not making time in your well being.
And if it’s not on the calendar, it’s not occurring.
Give it some thought: You wouldn’t miss a physician’s appointment in your child. You wouldn’t skip an vital work assembly. You wouldn’t neglect to select up your dry cleansing in the event you’d written it down.
However in some way, we count on ourselves to magically make time for the issues that matter to us with out truly scheduling them.
That stops now.
Whether or not it’s meal prep, a stroll, listening to this podcast, or simply sitting quietly for 20 minutes—it doesn’t matter what you do with that point.
What issues is that you simply block it and also you honor it.
I at all times inform my shoppers: Your well being is the assembly that makes all the opposite conferences potential. Your power is what means that you can present up for everybody else. Your well-being is what allows you to be the mother, the spouse, the worker, the good friend that you simply wish to be.
So deal with it that manner.
In case you’ve adopted me right here to Thinlicious from my different manufacturers, you realize that I’ve been a stickler for time blocking for a really very long time–I even used to promote my very own Residing Effectively Planner that included time blocking into your weekly planning rhythm.
However it’s a non-negotiable for me, even now, all these years later.
I’ve time blocked out each morning for a stroll exterior, and rain or shine, that stroll occurs.
However what I seen after I began blocking out time for me is that I began displaying up in a different way for every little thing else as a result of I used to be caring for myself first.
Now, I do know this feels egocentric. Particularly in the event you’re a mother, particularly in the event you’re used to placing everybody else’s wants earlier than your individual.
However the reality is that caring for your self isn’t egocentric. It’s strategic.
Whenever you’re working on empty, everybody will get the worst model of you. Whenever you’re nourished—bodily, mentally, emotionally—everybody will get one of the best model of you.
So what may you do with 20 minutes a day?
Possibly it’s prep greens for the week on Sunday. Possibly it’s a fast stroll after lunch. Possibly it’s taking a shower as a substitute of collapsing in entrance of Netflix.
The specifics don’t matter. What issues is that you simply’re sending your self the message: I’m price 20 minutes of my very own time.
Your motion step for purpose quantity two: Open your calendar proper now. Block 20 minutes day by day this week. Write “well being time” or “me time” or no matter you wish to name it. After which honor that appointment such as you would some other dedication.
As a result of that’s precisely what it’s—a dedication to your self.
Purpose #3: Select Progress Over Perfection
Alright, let’s discuss purpose quantity three: Select progress over perfection.
Elevate your hand in the event you’ve ever “began contemporary on Monday,” solely to blow it by Wednesday and give up solely.
I see you. I’ve been you.
For years, I used to be the queen of all-or-nothing considering. I’d begin a brand new eating regimen with excellent intentions—meal plans mapped out, exercises scheduled, zero room for error. And for a number of days, possibly even per week, I’d nail it.
Till I didn’t.
Possibly I’d eat a cookie at a piece assembly. Possibly I’d skip a exercise as a result of I used to be drained. Possibly I’d have a glass of wine on a Wednesday night time as a result of it had been a protracted day.
After which what would occur? I’d inform myself I’d blown it. That I used to be weak. That I would as nicely eat the remainder of the cookies and begin over Monday.
Sound acquainted?
That’s perfectionism speaking. And it’s a lure that retains so many ladies caught in cycles of beginning and stopping, shedding and gaining, feeling motivated after which feeling defeated.
However right here’s your permission slip: It doesn’t need to be excellent to be working.
We inform our TAS shoppers on a regular basis—simply present up and make the subsequent best option.
Even when it’s messy. Even if in case you have wine on Thursday night time. Even in the event you eat a cupcake at your child’s celebration.
Well being isn’t about being excellent. It’s about constructing consistency over time.
Let me provide you with an instance. One among our TAS shoppers, Michelle, got here to us after years of yo-yo weight-reduction plan. She was satisfied she needed to eat completely to see outcomes. So she’d white-knuckle it for a number of weeks, then binge, then begin over.
When she joined TAS, we needed to utterly rewire her considering. We taught her that consuming nicely 80% of the time would get her infinitely higher outcomes than making an attempt to eat completely and burning out each few weeks.
So she began embracing the “adequate” method. Most days, she ate nutrient-dense, hormone-balancing meals. However some days, she had pizza along with her household. Some days, she grabbed quick meals as a result of life acquired loopy.
And you realize what occurred? She not solely reversed her Sort 2 diabetes analysis, however she went by way of breast most cancers remedy feeling stronger and extra energized than she ever thought potential. Not as a result of she was excellent, however as a result of she was constant.
As a result of right here’s the reality: Perfectionism isn’t truly about having excessive requirements. It’s about concern. Worry of failure. Worry of not being adequate. Worry of disappointing your self once more.
However once you select progress over perfection, you give your self permission to be human. You give your self room to study and develop and regulate. You make the method sustainable as a substitute of suffocating.
So what does this appear to be virtually?
As a substitute of considering, “I blew it, so I would as nicely quit,” you suppose, “That wasn’t my best option, however I could make a greater one subsequent time.”
As a substitute of considering, “I’ve to eat completely to see outcomes,” you suppose, “I’m going to intention for principally good decisions and see what occurs.”
As a substitute of considering, “I’m a failure as a result of I missed my exercise,” you suppose, “I’ll take a 10-minute stroll as a substitute.”
It’s about reframing setbacks as information factors, not disasters. It’s about specializing in the pattern, not the person moments.
Your motion step for purpose quantity three: The following time you make a selection you’re not happy with—possibly you eat the leftover Halloween sweet, possibly you skip your stroll, possibly you might have one too many glasses of wine—as a substitute of spiraling, take a deep breath and ask your self: “What can I study from this? How can I make a better option subsequent time?”
Then make that better option. Don’t look ahead to Monday. Don’t look ahead to tomorrow. Make it proper then.
As a result of progress isn’t about perfection. It’s about getting again up another time than you fall down.
Purpose #4: Reconnect with Your Why
Purpose quantity 4 is likely to be an important one on this record: Reconnect together with your why.
When was the final time you requested your self, “Why do I truly wish to really feel higher?”
Not the floor causes. Not what you suppose it is best to say. The actual why.
As a result of I’m going to guess that in the event you’re like most girls, you’ve been so targeted on the “what”—what it is best to eat, what it is best to keep away from, what the size ought to say—that you simply’ve overlooked the “why.”
And with no robust why, you’re making an attempt to gas long-term change with short-term motivation. And that by no means works.
Let me share one thing private with you. Once I first began my well being journey, I assumed my why was easy: I needed to drop pounds. I needed to look higher. I needed to suit into smaller garments.
And positive, these issues mattered. However they weren’t sufficient to maintain me by way of the onerous days.
My actual why—the one which stored me going after I needed to give up—was deeper than that.
I used to be bored with being drained. I used to be bored with feeling like I used to be simply surviving as a substitute of thriving. I used to be bored with saying no to issues as a result of I didn’t really feel assured in my pores and skin. I used to be bored with my daughters seeing me hate my physique and studying that that was regular.
I needed power to be totally current with my household. I needed confidence to pursue my desires with out feeling held again. I needed to show to myself that I may do onerous issues.
That’s what acquired me by way of the plateau at month 4. That’s what acquired me by way of the cravings in week two. That’s what will get me up for my morning stroll even after I don’t really feel prefer it.
Your why needs to be larger than your excuses. It needs to be extra compelling than your consolation zone.
Possibly your why is having the power to maintain up together with your grandkids. Possibly it’s feeling assured sufficient to go on that trip you’ve been pushing aside. Possibly it’s modeling self-care in your kids. Possibly it’s proving to your self that you simply’re definitely worth the effort.
No matter it’s, it must be yours. Not what you suppose it is best to need. Not what labored in your sister or your good friend. Yours.
And right here’s the important thing—it must be about the way you wish to really feel, not simply the way you wish to look.
As a result of the reality is, the size won’t transfer for weeks. Your denims would possibly match the identical for months. However how you’re feeling? That may change a lot quicker.
Whenever you’re consuming meals that steadiness your hormones, you’ll have extra power. Whenever you’re transferring your physique repeatedly, you’ll sleep higher. Whenever you’re caring for your self, you’ll really feel extra assured.
These adjustments occur lengthy earlier than the bodily ones. And so they’re typically extra significant.
One among our TAS shoppers got here to us feeling utterly depleted. She was juggling a demanding job and youngsters, and she or he felt like she was simply going by way of the motions of life.
Once we requested her about her why, she initially mentioned she needed to drop pounds. However after we dug deeper, what she actually needed was to really feel like herself once more. To have the power to get pleasure from her life as a substitute of simply enduring it.
That turned her north star. On days when the size didn’t transfer, she targeted on how significantly better she felt. On days when she needed to give up, she remembered how drained she was of feeling drained.
And that deeper why carried her by way of to not simply weight reduction, however to feeling alive once more.
Your motion step for purpose quantity 4: Take 10 minutes proper now and write down your actual why. Not the floor causes, however the deep ones. Why do you wish to really feel higher? How do you wish to really feel in your physique? What would you like your life to appear to be?
Write it down. Put it in your rest room mirror. Reserve it because the wallpaper in your cellphone. Learn it each morning.
As a result of your why is what is going to get you again on observe when motivation fades. And belief me—motivation will fade. However your why? That’s what lasts.
Purpose #5: Say No to One Factor That Drains You
And that brings us to purpose quantity 5: Say no to 1 factor that drains you.
This is likely to be the toughest purpose on the record, particularly in the event you’re a folks pleaser. However it may additionally be an important.
As a result of right here’s the factor—fall will get busy quick. The vacations are coming. Faculty actions ramp up. Work initiatives pile on. And in the event you’re not cautious, you’ll end up saying sure to every little thing and everybody besides your self.
However each time you say sure to one thing that drains you, you’re saying no to your individual well-being.
I discovered this the onerous manner. For years, I used to be the sure girl. The volunteer coordinator. The good friend who would drop every little thing to assist. The worker who took on further initiatives. The mother who signed up for each committee.
And I wore it like a badge of honor. Look how useful I’m. Look how wanted I’m. Look how a lot I can deal with.
Till I couldn’t deal with it anymore.
I used to be exhausted, resentful, and working on empty. I had no time for my well being, no power for my household, and no bandwidth for the issues that truly mattered to me.
That’s after I realized that saying no isn’t egocentric—it’s strategic.
Each obligation in your calendar is a selection. Each dedication you make is a trade-off. And in the event you’re not selecting consciously, you’re selecting by default.
Now, I’m not saying it is best to develop into a hermit or cease serving to folks. However I’m saying you must get sincere about what’s truly serving you and what’s simply depleting you.
That PTA assembly that at all times turns right into a gossip session? That good friend who solely calls when she wants one thing? That volunteer dedication you took on out of guilt? That further undertaking at work that you realize will go unnoticed?
You’re allowed to say no. The truth is, your well being requires it.
So what’s draining you? What are you saying sure to out of obligation moderately than want? What may you eradicate to make room for what truly issues?
Possibly it’s a poisonous friendship that at all times leaves you feeling heavy. Possibly it’s a social media behavior that makes you’re feeling worse about your self. Possibly it’s a weekly dedication that you simply dread.
No matter it’s, you might have permission to let it go.
Your motion step for purpose quantity 5: Establish one dedication, obligation, or behavior that drains your power. This week, both eradicate it solely or set a boundary round it.
And once you really feel responsible—since you most likely will—remind your self: Each no to one thing that drains you is a sure to one thing that serves you.
Closing Ideas
So there you might have it—5 easy however highly effective targets that can assist you reset, refocus, and reclaim your power this fall.
Let me recap them for you:
First, decide to a morning anchor behavior. One small routine that facilities you and reminds you that you simply’re in command of your day.
Second, put your self again on the calendar. Block 20 minutes a day in your well being and honor that point such as you would some other dedication.
Third, select progress over perfection. Intention for consistency, not flawlessness. Ok is best than by no means.
Fourth, reconnect together with your why. Keep in mind why you wish to really feel higher and let that gas you when motivation fades.
And fifth, say no to 1 factor that drains you. Make room for what issues by eliminating what doesn’t.
Now, I would like you to think about one thing. Think about what may occur in the event you adopted by way of on even considered one of these targets. Think about what it will really feel like to finish the 12 months robust as a substitute of defeated. Think about trying again on this fall because the time when every little thing began to shift.
That’s not fantasy. That’s chance. And it’s out there to you proper now.
However right here’s the factor—studying about these targets gained’t change your life. Setting intentions gained’t remodel your well being. Motion will.
So choose one purpose. Only one. And begin at present.
Not Monday. Not after Halloween. Not when issues settle down. Right now.
As a result of the reality is, there’ll by no means be an ideal time to prioritize your well being. Life will at all times be busy. There’ll at all times be obstacles. There’ll at all times be causes to attend.
However you’ve been ready lengthy sufficient.
And in order for you extra help in constructing these habits and remodeling your well being for good, I wish to invite you to take a look at our Skinny Tailored System program. TAS isn’t nearly weight reduction—it’s about therapeutic your physique from the within out so you may really feel wonderful in your pores and skin.
We provide the science, the meal plans, the teaching, and the neighborhood you must make lasting change. Not by way of restriction or deprivation, however by way of nourishment and steadiness.
You may study extra by watching our free coaching. Or in the event you’re not prepared for that step but, seize our free starter information HERE. It’s referred to as Flip the Swap, and it’ll enable you to perceive precisely why conventional weight-reduction plan fails and what truly works for ladies over 40.
You’ll find the hyperlinks for each in our present notes.
However keep in mind—freedom isn’t present in a eating regimen. It’s present in possession. And these 5 targets are your invitation to take that possession again.
You don’t have to attend till January to start out feeling higher. You don’t have to attend till you might have all of it discovered. You simply have to start out.
So right here’s to ending the 12 months robust. Right here’s to selecting progress over perfection. Right here’s to placing your self again by yourself precedence record.
You’ve acquired this, good friend. And I’m cheering you on each step of the way in which.
