Biofeedback
Module No. 10
Encouragement with Measuring & Staying on Track
So, you’ve had a few days to get the hang of these new nutrition and exercise protocols. Now is a time to ask yourself a question that takes some self-awareness and personal responsibility…
What is working for me here?
and..
What is not working for me here?
Both are completely under your control, regardless if positive or negative. Following both of those questions I want you to really think about what is and isn’t working for you right now. Then ask yourself…
What am I doing that is creating each of these results?
Blaming our environments, people around us, and lack of self-control will not yield the new way of life you desire! You are so incredibly powerful and capable of mastering this part of your life, it just takes some practice and self-awareness. That all being said, I want to talk about how to make things a bit easier, whether you’re struggling or cruising right along this will be of help.
I’m completely aware of how frustrating measuring out food can be at first, but in order to really find out what’s going on with our diets we don’t have too much of a choice. Why? Because most of us don’t know why we aren’t getting the results we want.
It’s like a science experiment…
we have to get a clear X and Y so that we can see how X affects Y and visa versa.
So, to give you some friendly encouragement to keep up with your newfound measurement tool this week I’d like to enlighten you on some common things that we find with clients when we start measuring and tracking food.
Dietary Deficiencies
That’s a fancy way of saying you aren’t getting in enough of the vitamins you need to make you feel good. This is especially common with women, because we have been conditioned so much of our lives to eat ‘less’ of everything, resulting in our entire lives being under nourished and underfed in all the wrong things! Most commonly we aren’t getting enough…
- Water
- Protein
- Essential Fats
- Vitamins and Minerals
So how do we ‘fix’ these? Well, luckily if you’re reading this you should already at least be in the process of doing these things!
At this point, you are centering your meals around a whole protein source, so that’s not likely an issue for you. You’re drinking 1-1.5 gallons of water, so we’re good there. But you’re probably wondering about the essential fats and vitamins/minerals, right?! Easy fix!
Start adding in an Omega supplement
This would be a fish oil or algae supplement for essential fatty acids. (commonly referred to as EFAs). Here are two we would recommend:
For information on dosage and warnings please refer to Examine.com. You will also find supported research there as well.
Start looking at the quality of your food choices
Now, if you’ve been doing the program to the best of your abilities you are probably thinking – “DUDE ,I’m making better choices than ever before, how could I possibly eat even better quality?!”
Quality for YOUR Body….
QUALITY FOR YOUR BODY IS DIFFERENT THAN QUALITY FOR MY BODY!
This is something that took me YEARS to understand, so take my advice and save yourself the headache! As smart as we can be with our food choices and intake, our bodies are smarter. Therefore, listening to them is the smartest choice we can make! Let me put it to you like this… there can be two people with the exact same diet, exercise regimen, and lifestyle. Yet one person who intakes foods X,Y, and Z feels tired and run down, while the other feels completely energized eating foods X,Y, and Z. That is because our habitual eating habits from since we were children affect our bodies and how we digest food now.
How do we go about assessing what quality foods feel good to us?
We become detectives and learn how to read biofeedback from ourselves
In simple, non-sciencey, terms this just means that we start tuning in to how we feel before, during, and after each meal. I encourage you to pick one day of the week to do this with EVERY meal. Go about it asking yourself these questions…
- “Am I eating right now because I am physically hungry or because it’s habit to eat right now?”
- “How long do I take to eat? Am I chewing my food or mindlessly shoving it in my mouth?”
- “How does my stomach feel? Bloated, distended, overly-full?”
- “Did I eat until satisfaction or fullness?”
- “Do I feel physically energized or sluggish after this meal?”
This is so important because, we can’t absorb what we don’t digest! If we are eating too much of something at once, or eating something our body doesn’t like, then our bodies cannot use it and it slows down the process of weight-loss and does not help us maintain our muscle mass! Taking the time to learn this can feel like a pain in the butt, I KNOW, but soon it becomes natural and effortless and so will your eating regimen!
No Consistency
Plain and simple, but it’s the honest truth and probably the most common reason people don’t see results, lack of consistency. Practicing a new way of living is an everyday investment, there are no ‘days off’ or ‘cheat days’. That is not what we promote here! So, what does lack of consistency look like?
THIS:
- Eating 2 out of 4 meals how you planned you would
- Doing ½ the workout provided and ignoring the other half because you “don’t feel like it”
- Saying you’ll restart your plan tomorrow because you’re too tired to cook tonight.
This is created by the mindset of instant gratification, but folks, instant gratification is not what leads to long term success and fulfillment with this lifestyle (nor any area of life). We have to fight for consistency in our meals and workouts, otherwise they will not fight for us! So, if this struck a chord with you than this is my battle cry for you.
I challenge you to accept responsibility for your lack of consistency and from this point on commit to a ‘no excuses’ attitude toward your nutrition and exercise for the next 7 days.
So here’s your focus for these next few days….
- keep consistent with meals and exercise
- add in fish oil if not already
- remind yourself to listen to your body with each meal – then adjust accordingly
Really excited to see how this week goes for ya! Over the next couple of weeks we will really be diving into how to learn what deficiencies you still may have, how to fix them, and also introducing more tools and systems we have for educating yourself on your new diet.
Learn More on YouTube
If you have questions about the training programming checkout out growing YouTube channel, TheOMNIFIT2016 (also linked in the “Get Social” button below). If you don’t see the video you need, just let us know in the FB group and we will help you!
Thank You
Thank you so much for trusting us to guide you on your journey! We are excited to grow with you.
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LEILA NAGHSHINEH Program Coach at The Omnifit
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You may have some questions or want to share some of your progress through the week. We’d love to hear from you!
