Feeling exhausted? Try this. | Nerd Fitness

There is a cycle that I see people constantly getting into – and it makes it very difficult to stay on track with exercise and nutrition.

Here’s how one of my clients, Josh, put it:

“Things get super challenging (work/home/etc) > less time > no self-care (alone time, exercise, etc.) > lower mood > makes things more challenging > makes self-care even less likely > even lower mood > and so on.”

I know I can relate! 🙋‍♂️

Here’s the thing, often people in these situations say, “I just need more motivation,” when they need more bandwidth.

That’s what we call it Nutrition menu is coming.

What is the nutrition menu?

A diet menu is a list of things that help you feel renewed – even just a little – physically, mentally or emotionally.

Consider activities such as: reading, listening to music, walking outside, talking with a friend, cleaning the table, preparing meals, stretching, etc.

The goal is to choose one action from the menu each day to put some energy back into the battery.

When you are stressed and feeling exhausted, proactively practicing self-care helps build some momentum, consistency, and mental space.

I’ve seen it make a HUGE difference for the people I coach through various challenging times in life: becoming new parents, job transitions, relationship stress, you name it.

We clear the calendar for a few weeks and focus ONLY on completing a self-care item each day. They look at their menu and choose the one that suits them that day.

Then, once they have their legs under them, we can build more specific fitness routines that they can actually stick to without feeling like they’re drowning.

Obviously, the diet menu doesn’t fix everything right away – but it does give you some breathing room.

And without that bandwidth, it’s like trying to build a house (your fitness habits) when the foundation is on fire.

Four mistakes people make with self-care

As you create your own nutrition menu, watch out for these common mistakes people make.

1) Having too narrow a list. I think this graphic says it perfectly:

Consistency depends on flexibility. Having more options available is a good thing!

2) Relying on “every now and then” tactics.

For example, the massage is wonderful, but since it’s not something you have access to regularly, it serves as a great bonus rather than a main menu item.

3) Confusing self-care with self-abandonment

Self-care is NOT about letting yourself go. It’s about taking care of yourself so you can stay in the game.

Of course, sometimes the right answer is Netflix and chill.

But more often than not, self-care LOOKS like you’re doing the hard thing: going to bed early, squeezing in that short workout, etc.

4) Discounting self-care as too “woo woo”

If you’re struggling to take the idea of ​​self-care seriously, try thinking of it as system maintenance instead. 🤖

I choose you, Pikachu!

The new Pokemon game (Pokemon Legends: Z to A) launches today. As a huge Pokemon fan, it happened to be one of mine favorite nutrition menu variations fit! My client Liz came up with the idea of ​​making her list themed around her favorite Pokemon. It made it feel fun, approachable, and a little less serious (which can be helpful when things are stressful!) For example, Snorlax represents more sleep, Leafeon is outdoor time, Machamp lifts weights, etc. How cool is that? 😃

Click to see some more examples!

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Now I’d love to hear from you!

• In what ways can you proactively practice self-care (system maintenance) this week?
• What items are on your personal diet menu?

You got this! 💪

– Matt

P.S. If you are looking for a trainer who takes you as a WHOLE person into account, then look no further! Now is a great time to see if ​Nerd Fitness Coaching​ is right for you while you can still lock in our legacy rates. 😃