Soul Rebel Digest Vol 1.25
Find Your Challenge: Embrace Growth in the New Year!
2 weeks
That's all it is!
In the next two weeks, you are going to either observe what needs to change in the way that you eat or make a change!
As much as I am not a fan of New Years Resolutions, I do believe the start of the year can be a great time to hit the reset button.
So, which will you choose?
OBSERVE A CHANGE
Maybe you're not entirely sure what you need to change. If I were to ask you "what exactly have you eaten or drank in the last 7 days" & you couldn't give me a specific answer, you are going to write down or take photos every single day for two weeks, so you have specific information on what you'd like to change for the following two weeks
MAKE A CHANGE
You know what to do. You just need accountability. Write down AND email me back here AND tell a friend what changes you are going to make over the next two weeks. We do not want to choose something that you don't plan to continue beyond the two weeks. It wants to be one good habit to set you up for this year & we can build on it in the coming months. So for example, ZERO takeaway might not be sustainable to you. But ONE takeaway meal per fortnight you may see as challenging yet doable ongoing. Identify WHAT you need to do & how you need to organise yourself in order to be successful. It's all well & good saying what you'd like to achieve, but you need to know HOW you're going to achieve it. Ask for help if you don't have a clear picture yourself. You don't have to do this alone!
RECORD THE CHANGES WITH INBODY
InBody scans - they're included in your membership! Never done one? Haven't done one in a long time? Book one now! These measure your body composition & several health markers. They are invaluable. Most people are turned off because they 'don't want to know how fat I am', but this scan gives you so much more.
The big measures I look at:
Muscle mass.
Are you gaining or sustaining your muscle? Or are you losing muscle? Losing muscle could be a sign you're undereating. Your home scales might be telling you your total bodyweight is going down - yay! But... what if it's muscle?Visceral Fat.
This fat is harmful to your body & surrounds your heart & abdominal organs. It promotes disease & sickness at high levels. Someone might have a slim build & still measure high levels of visceral fat. Causes? Stress, processed food, alcohol.Accountability.
You're months or years into your training... You noticeably feel stronger, faster, more agile... but then you start to ask yourself if you're making progress? What are you using to track your progress? Your memory? That isn't going to work long term. You NEED accountability & data - THIS is where InBody Scans & the use of SugarWOD are invaluable. You should be logging your results in SugarWOD every single time you're in a class! InBody Scans should be done minimum 1-2 times per year for maintenance, & if you're working on making some bigger changes then I recommend every 3 months!
A FEW RANDOM IDEAS
"I need to eat less of xyz"
Rather than focusing on less of a food group, you very likely need to eat MORE fruits & vegetables. You don't necessarily need to measure, just ensure plants are the bulk of what's on your plate & this should naturally steer you away from foods we want to eat less of.
"I am happy with the way I eat & what I drink"
Fantastic! Now assess whether you're doing it 'on the go' or eating mindfully? Are you sitting at the table but rushing your food between meetings? Literally have the goal of putting your alarm on for a minimum of 10 minutes for the meals you feel you're rushing. Sit. Eat. Relax. Digest. Then go about your day. You DO have time for this & you deserve it."I only drink alcohol on the weekends"
Keep a diary of how you feel waking up each day. You may well find you're spending the first part of your week recovering from the drinks you consumed on the weekend & by the time you've recovered, you're drinking again the following weekend. There is a lot of research to the point it should be common knowledge that even as little is two drinks can disrupt sleep. If you have been consistently drinking on every weekend (or weekday) for some time now, try no alcohol for two weeks? Try at least halving the amount of alcohol you might drink. I truly believe for those who consume alcohol regularly, don't know how much better they might feel day to day without it. A simple (not necessarily easy) adjustment can have a massive impact."I need to eat more protein"
If you're struggling to eat enough protein, add high protein foods to your day, particularly around dinner. If you're very unsure about if you're eating enough, reply here & we can chat about what style of tracking might be benficial for you to see where you can more protein.
Please don't limit yourself to what I have written above, if you have better ideas - please share them!
Let's get to work!
As always, if there's anything I can help with please reach out
Look forward to hearing from you all soon!
