Why the "pause button mind" destroys your health and fitness. "Getting Started" is not the magic sphere you think it would be.


"I will continue eating healthy after my holiday … just when the baby is born … after my dad comes out of the hospital … January 1 … Monday." While this kind of "pause-button mentality" seems reasonable, it could ruin your health and fitness. Here's why and what to do about it.

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There is a question that has found its way to me a LOT recently – by Precision Nutrition Coaching clients, Certificate Students, ProCoaches.

"Why do not your programs offer a" pause "function?"

After all, what is the damage to letting clients / patients take a break from a diet and exercise plan when they are:

  • leaving for holidays,
  • totally swamped at work,
  • pregnant or immediately after delivery,
  • injured, or
  • taking care of a family member?

For a client, the thinking process is reduced to the following:

If I miss some workouts, eat the wrong things, skip work … Fail.

Is not it most likely to succeed if I take a break until I have time to do it right?

That's what I call "pause button mentality."

Now, do not make me wrong.

I think it's natural – and even laudable – to want to do your best. To consider rebuilding and then continuing (or starting again) when life is easier.

At the same time, this completely natural and meaningful push is one of them faster, safer, more credible ways to sabotage your plans for improved nutrition, health and fitness.

Here why – and what we have to do instead.

Starting fresh after you lose your way is a really comforting thought.

Most likely, New Year's resolutions are so popular, especially after the holiday season.

Give me the cheesecake. I will choose my diet on Monday!

In fact, we have learned in our nutritional coaching programs that the idea of ​​correction is so tempting that you do not even have need a mess about the mentality of the pause button to take over.

Every January we welcome a new customer group. Every July, we take the second and final team of the year.

In July, six months later, knowing that there are new customers starting the program fresh in January, July customers are becoming an "itch" for a new beginning, even though they are already moving, changing their bodies.

If only you will allow me to start, I would do it this time!

But here's the problem: The pause button mentality builds only the ability to pause.

Whether it's tomorrow, Monday, next week, or even the next year, hitting this fantastic pause button gives you some sense of relief.

It allows you a little respite from what can be a really tough slogan.

(And the waist is always a hard slog, no matter what kind of work you are working on.)

This perceived relief is aggravated by the illusion that if we start fresh later we can find the magical "right time" to get started.

Listen, I understand it.

It may be unreasonable to try to improve your eating habits and exercise habits while you are in the midst of chronic stress / looking for work / starting a new job / going on holiday / caring for aging parents / bringing up small children.

This is perhaps the reason why there are so many 21 days This and 90 days that. Which adult has more than 90 days to go after fitness goals with a comprehensive effort?

But what do you teach these intense fitness shots?

The ability to fit into a very short (and completely unrepresentative) period of your life.

What are they not teach you?

The ability to fit (or stay fit) in the middle of a normal, complex, "how is it really" kind of life.

This yo-yo nutrition thing has become such a phenomenon.

It is not a will of violence. These are skills.

In most exercise scenarios, you learn how to fit under strange, tightly controlled life situations.

You build that lonely, non-transferable ability – throw the gas pedal down, drive the needle to the red and tighten the road for a while, burning the rubber from your tires until gas and crash are exhausted.

What you no building is the ability to fit into real-life conditions.

It does not hang. Not why do you suck it.

But because it natural and predictable consistency the existence of a limited set of skills is short-term progress immediately followed by long-term disappointment.

What will be different next time?

I remember dining with a colleague who swore above and below that his diet with low carbohydrate content and daily function was the secret to staying in shape.

I had to follow with a painful question: "Well, why are you not really in shape?"

After a long pause: "Uhh, I have a hard time getting stuck with it." We had just our second child, the holidays were over, I just changed jobs.

"But once everything has been settled I will come with the program and I will come back! I guess I'm just in a little break."

This story perfectly portrays the point.

Here is someone who has built his ability in a card house. He only knows one thing: How to take the form following a very challenging schedule when the conditions are perfect.

And whenever life is not perfect, which is most of the time, it hits the pause button. He waits for a better time. (All the time losing the health and ability that in the past worked so hard for.)

That's why when customers ask us to pause, we usually ask them:

"What will be different when you come back?"

Nine times out of 10, the honest answer is nothing. Nothing will be different.

Life is just … it's happening. And this will happen again in January, or when the baby is born or when mom arrives better or at any other arbitrary point you choose.

And what then?

I wanted to push myself "pause".

If you've ever felt like a pressure drop, or you feel this way right now, it could help you know I felt the same way.

A few years ago my wife and I decided to renovate a house. During the new, we lived in a tiny apartment over my garage. At that time, I was also starting the diet.

Every day we woke up and went straight to work. At the end of the day, we would be driving 1½ hours to the new home to get away from it. Then, late at night, we would drive 1½ hours back and fall into bed. Repeat.

At first, I thought there was no way to exercise. My schedule was totally full, I did not work, and my food was less than ideal.

But after a few weeks I realized this something would be better than nothing.

Renovations will continue. Running a business could only get it more demanding. And we planned to have our first child.

I realized I could not wait. I can not pause. Because if I did not continue, there would never be that "perfect time" to get the game back.

I needed to find a way to squeeze some training, as fast, easy and unsuspecting.

Let's assume life has no pause button.

The basic lesson here is that, like or not, the game of life continues.

There is no time limit.

There will never be a moment when things are magnificently easier.

You can not escape labor, personal and family requirements. Nor can you avoid the need for health and fitness in your life.

Here's a thought experiment:

What if you tried to pause in other areas of your life?

Imagine that you are up for a great job promotion. For the next two weeks, all you want to do is concentrate on having an upcoming presentation and winning your boss.

The problem is that you have two young children at home who tend to understand koala on your feet and require your full attention.

Honey, you tell your husband, I'm just going to pause to be a parent for now. I will stay in a hotel. Do not contact mmi.

I do not know about you, but it will NOT work well in my family.

You can not really pause – and you definitely can not hit reset – to be a parent. (But you have thought of this, I know you have.)

Just as you can not stop showing up for work and do not expect to be laid off. Or take a break from getting married and not ending a divorce.

Generally, when it comes to life, we know we will not always be in our A Game. Sometimes we are superstars. Most of the time we do the best we can.

We confuse. We continue.

So why do we expect it to be different from the gym?

In my case above, I hire a coach and ended up with a simple training program that met these criteria:

  • It does not exceed 3 times a week.
  • It does not exceed 10 minutes per session.
  • It should be done after waking, right next to the bed.
  • It does not require any equipment.

I did it for about 6 months. Was it the best workout ever? No! Did we end up, after 6 months, more than ever before? There is no chance!

But was it better than hitting the pause button and doing nothing? You bet!

See, perfectionism is not the point.

"Completing" a program, Training PN or any other, is not the point.

Being the "best" for a short time is not the point.

The point is to continue. Sometimes embarrassed, sometimes incompetent, sometimes completely halved. But to continue nevertheless.

As I often teach our new clients:

The mindset "all or nothing" rarely brings us "everyone". It usually takes us "nothing".

Then I suggest a new mantra:

"Always something".

Instead of pressing pause, set the dial.

Today, I like to think about my efforts for fitness and nutrition as a dial.

There are times when I want to call my efforts up, and times when I want to call them down. But I never want to turn the record completely.

Let's see how this happens in my life.

Sometimes, for example, when I train an athletics contest or focus on a particular target, my fitness tuner can be set to 9 or 10 in 10.

Channel 10 means I work every day. Each meal is planned and carefully examined. I think a lot about the gym. And not much for anything else.

Work, family, hobbies … all are in a way of maintenance (with the permission of the people that this affects, of course).

However, as I write this, my life includes the following:

  • Installing in a new home.
  • Large house renovations.
  • Increase 4 children, one of them still a baby.
  • Running a growing business with about 100 members of the team.

So, these days, the disc rarely goes through the 3rd or 4th. I work, maybe, three days a week. And most of my meals are just "pretty good".

(For the record, I'm totally cool with it. There's no guilt for my choosing a little lower. The most important thing is that the selector is still on.)

The important lesson: There is a big difference between setting your numeric number to 3, 2, or even 1, and turning off the entire function.

And when you realize how effective channels 3 and 2 and 1 can be, you see that there is never good reason to hit "pause".

Eating Habits

total wellness routine progress

I got it. It is easy to deduct the lower channels. Especially when you have done more in the past. But remember your new mantra …

"Always something."

A prerequisite for nutrition with the precision of training Susan Olding was facing a family crisis during the program: Her father got sick and eventually died.

Susan could resign when her father was ill. You asked for a pause. And no one would accuse her.

Instead, she caused herself to embrace the imperfection and to do something every day:

Every day, I asked myself: If I can not do what I asked, what can I do? What can I manage (physically, emotionally, mentally) now?

Then I went and I did it.

Meanwhile, I also tried to add spontaneous activity in my days. I have paced the hospital halls, parked in a distance and went to the hospital door. I went for evening walks.

Whatever you need to stay active.

I remember Suzan told me about the random squatting squad that she made at the corner of her dad's hospital room while she was resting.

Susan's caffeine:

Perfection never happens in real life.

We will always do what we can with what we have.

And that's fine.

We can still make progress towards our goals and further improve our health and ability – what is happening in our lives.

This progress does not happen if you "pause" and wait for a better time.

It does not happen if you say "I'll lie down again when Dad's situation is resolved." Or if you ask for a new campaign next week, next month, next year.

"Gym within the framework of real human life".

This is one of our mottos here in Precision Nutrition.

It's what I think we are the best in the world: Helping customers to be healthy and fit within their own real lives.

Not while we pretend to be someone who is not. Not by signing up for a 12-week start camp with daily workouts and restrictive diets.

But living their lives and exercising "always something".

In my opinion, the cessation of pressure buys into a fantastic ideal: a "perfect" time when everything falls into place. a beautiful, linear orbit from total moisture to uncooked awesomeness:

you suck - you govern the chart

Asking for a reboot, because you do not want to miss this line, you mislead yourself that somehow, next time it will be easier. The next time it will be perfect. There is no interruption, no distraction … no … life.

Unfortunately, there is no perfect time.

We may have magical moments, of course. Short periods of time when things seem to be "beating" and come together.

But then the dog picks up on the carpet. Or the kid throws on the couch. Or both … and then one or the other pieces all through the house.

You keep pausing and your progress looks like this.

no progress compared to the time graph

Or, even worse, you end up in flatlining, stuck in an endless (perhaps eternal) pause.

What to do next.

Gym within the real human life is just like the rest of life.

We all do our best in difficult, complicated circumstances. We all live dirty, imperfect lives. We are all human.

If we can continue to move, no matter what happens, we do not play pauses, we do not win, we win the game.

Here are some strategies to get away from the mentality of pause buttons and make a more realistic, effective and sustainable way of thinking.

1. Try the dialing method.

Think of your gym as a selector ranging from 1 to 10.

If you had to call it up to "10" …

  • What would be your workouts?
  • What will be your diet?
  • What other actions / habits would you practice in this scenario?

If you call it "1" …

  • What would be your workouts?
  • What will be your diet?
  • What other actions / habits would you practice in this scenario?

Do you think your life now, where is your turn?

Would you like to make any adjustments?

You can move the dial above a channel or even a half channel?

If so, what will it look like?

Another …

If you move the dial below a channel so you can get stuck with health and ability even at a difficult time?

2. Aim for a little better.

An "all or nothing" approach usually does not make us "all". It usually takes us "nothing".

Do you know what really works?

Small improvements made consistently work – we have proof to over 100,000 customers we've helped through Coaching Nutrition Precision.

Ίσως προσπαθείτε να φτιάξετε ένα γεύμα εκτός νοσοκομειακής καφετέριας, τροφής σε βενζινάδικο ή σε τροφή αεροπλάνου. Ίσως ξοδεύετε ώρες ξύπνιοι με ένα νεογέννητο στη μέση της νύχτας, ή κολλήσετε σε μια ακόμη ολοήμερη συνάντηση.

Αυτά δεν είναι ιδανικά σενάρια, αλλά δεν είναι κατ 'ανάγκην απελπιστικά.

Ψάχνω. Γίνετε δημιουργικοί. Δείτε αν μπορείτε να βρείτε κάποιες μικρές – ίσως μικροσκοπικές – βελτιώσεις.

3. Προβλέψτε, στρατηγική και σχέδιο.

Δεδομένου ότι γνωρίζουμε ήδη ότι τα πράγματα πρόκειται να πάνε στραβά, το καλύτερο που μπορούμε να κάνουμε είναι να προβλέψουμε και να κάνουμε σχέδια για το πώς να τα αντιμετωπίσουμε όταν το κάνουν.

Ένας απλός τρόπος για να γίνει αυτό είναι να απαντήσετε σε δύο ερωτήσεις:

  1. Τι είναι πιθανό να πάρει με τον τρόπο αυτό που ελπίζω να ολοκληρώσω;
  2. Τι μπορώ να κάνω σήμερα για να με βοηθήσει να συνεχίσω όταν αντιμετωπίζω αυτά τα εμπόδια;

Για μερικούς ανθρώπους, αυτό μπορεί να είναι ένα τελετουργικό της Κυριακής όπου προετοιμάζουν φαγητό για την εβδομάδα, ώστε να μην προσπαθούν για υγιεινά γεύματα σε πολυάσχολες εβδομάδες. Για άλλους, μπορεί να σημαίνει να έχετε μια υγιή υπηρεσία παράδοσης γευμάτων για την ταχεία κλήση.

Μην εκπλαγείτε και απογοητεύεστε όταν τα πράγματα φθίνουν. Θα σε κάποια στιγμή. Απλά οπλίστε τον εαυτό σας με τα καλύτερα εργαλεία και στρατηγικές ώστε να μπορείτε να μείνετε στο παιχνίδι όταν πετάτε μια καμπύλη.

Αν είστε προπονητής ή θέλετε να είστε …

Η εκμάθηση του τρόπου προπόνησης των πελατών, των ασθενών, των φίλων ή των μελών της οικογένειάς σας μέσω της υγιεινής διατροφής και των αλλαγών του τρόπου ζωής – με τρόπο που τους βοηθά να κάνουν συνεπή πρόοδο ακόμη και όταν η ζωή περιπλέκεται – είναι μια τέχνη και μια επιστήμη.

Εάν θέλετε να μάθετε περισσότερα σχετικά με τα δύο, εξετάστε την Πιστοποίηση Ακρίβειας Διατροφής Ακριβείας 1. Η επόμενη ομάδα ξεκινά σύντομα.

Περί τίνος πρόκειται?

Η Πιστοποίηση Επιπέδου 1 της Ακρίβειας είναι το πιο σεβαστό εκπαιδευτικό πρόγραμμα διατροφής στον κόσμο. Σας δίνει τις γνώσεις, τα συστήματα και τα εργαλεία που χρειάζεστε Πραγματικά καταλάβετε πώς τα τρόφιμα επηρεάζουν την υγεία και την ικανότητα του ατόμου. Επιπλέον, η ικανότητα να μετατρέψει αυτή τη γνώση σε μια ακμάζουσα πρακτική προγύμνασης.

Αναπτύχθηκε πάνω από 15 χρόνια και αποδείχθηκε με περισσότερους από 100.000 πελάτες και ασθενείς, το πρόγραμμα σπουδών του επιπέδου 1 βρίσκεται μόνο ως αρχή στην επιστήμη της διατροφής and τέχνη προγύμνασης.

Είτε είστε ήδη στα μέσα της καριέρας, είτε απλά ξεκινάτε, η πιστοποίηση επιπέδου 1 είναι το εφαλτήριο για σας βαθύτερη κατανόηση της διατροφής, The την εξουσία να προπονηθεί, και το την ικανότητα να μετατρέπετε αυτά που γνωρίζετε στα αποτελέσματα.

[Φυσικάανείσαι[Ofcourseifyou’re[Φυσικάανείσαι[Ofcourseifyou’reήδη φοιτητής ή πτυχιούχος της πιστοποίησης επιπέδου 1, ελέγξτε την κύρια πλοήγηση πιστοποίησης επιπέδου 2. Πρόκειται για μια αποκλειστική, μακροχρόνια καθοδήγηση που σχεδιάστηκε για επαγγελματίες ελίτ που επιθυμούν να κατακτήσουν την τέχνη της προπόνησης και να είναι μέρος του κορυφαίου 1% των προπονητών υγείας και γυμναστικής στον κόσμο.]

Ενδιαφερόμενος? Προσθέστε το όνομά σας στη λίστα προπλάσματος. Θα εξοικονομήσετε έως και 33% και θα εξασφαλίσετε το σημείο σας 24 ώρες πριν από όλους τους άλλους.

Θα ανοίξουμε θέσεις στην επόμενη πιστοποίησή μας για τη Διατροφή 1 της Precision Nutrition την Τετάρτη 2 Οκτωβρίου 2019.

Αν θέλετε να μάθετε περισσότερα, δημιουργήσαμε την ακόλουθη λίστα, η οποία σας δίνει δύο πλεονεκτήματα.

  • Πληρώστε λιγότερο από όλους τους άλλους. Μας αρέσει να ανταμείβουμε ανθρώπους που είναι πρόθυμοι να ενισχύσουν τα διαπιστευτήρια τους και είναι έτοιμοι να δεσμευτούν για να πάρουν την εκπαίδευση που χρειάζονται. Έτσι προσφέρουμε έκπτωση μέχρι και 33% από τη γενική τιμή όταν εγγράφεστε στον κατάλογο προπώλησης.
  • Εγγραφείτε 24 ώρες πριν από το ευρύ κοινό και αυξήστε τις πιθανότητές σας να πάρετε μια θέση. Ανοίγουμε μόνο το πρόγραμμα πιστοποίησης δύο φορές το χρόνο. Λόγω της μεγάλης ζήτησης, τα σημεία στο πρόγραμμα είναι περιορισμένα και έχουν ιστορικά εξαντληθεί σε λίγες ώρες. Όμως, όταν εγγραφείτε στον κατάλογο προπώλησης, θα σας δώσουμε την ευκαιρία να εγγραφείτε 24 ώρες πριν από οποιονδήποτε άλλο.

Εάν είστε έτοιμοι για ένα βαθύτερη κατανόηση της διατροφής, The την εξουσία να προπονηθεί, και το την ικανότητα να μετατρέπετε αυτά που γνωρίζετε στα αποτελέσματα… αυτή είναι η ευκαιρία σας να δείτε τι μπορεί να κάνει το κορυφαίο σύστημα προπονητικής διατροφής στον κόσμο για εσάς.