Welcome to the 21st habit in the #GiveMe30HabitProject!!
See this post for all the details and backstory!
This month’s habit is to dip your toe in the water and see what it’s like to practice #Moderation365!
The challenge this month is to pick one thing that would make your nutrition a little more enjoyable and incorporate it on a daily basis. Over the course of the month, you will likely be able to practice consistent, healthy choices with a little less resistance because you feel less deprived.
It could be a few bites of chocolate at the end of each meal. It could be adding a few whole eggs to your egg white breakfast. It could be using some flavorful cheese, nuts, or bacon on top of your salads. It could be allowing yourself to eat when you feel hunger instead of when the clock dictates you “should.” It could be using real nut butter instead of the powdered stuff. Whatever the thing is that you think you have to avoid in order to get your goals, come up with a way that would allow you to actually work it in as part of your lifestyle.
Instead of perpetuating the thing as illicit, make it no big deal. I can promise you that over the course of the time, it will lose its power over you and you’ll be able to navigate food without feeling helpless. Whatever we tell ourselves we can’t do or have becomes the exact thing that we fixate on. To the degree we restrict, we eventually rebound. Moderation 365 allows you to create wiggle room so that you are not bouncing between extremes.
This “Moderation 365” framework is something that my business coach created after she struggled with yo-yo dieting and excess cardio for years. She is a former fitness competitor who had to do strict contest prep diets to get in the kind of condition it requires to participate in shows. The struggle for her to eat normally and mindfully got worse and worse each time she dieted for shows. Additionally, she saw that eventually even strict dieting and hours of cardio stopped working for her to lean out for competitions. She realized that it all stemmed from restricting her food intake, being far too rigid with nutrition, and doing fat too much cardio instead of just resistance training.
She recognized that women in the habit of dieting regularly experienced many of these exact same things and it wasn’t limited to fitness competitors. She has been teaching #Moderation365 annually for years now and I join each time and always learn so much. This nutrition framework, teaching myself how to reverse diet via tracking macros, diving head first into weightlifting, and connecting recovery to my faith was what helped me recover from ED and the all-or-nothing dieting mindset.
I’m super excited to be getting certified as a coach in the #Moderation365 Nutrition principles with Jill this month! I already use these same strategies with my clients in my #MealMasteryMentorship 1:1 coaching program, but I know getting this certification will make me an even better coach!
OK, so now that you have an idea of what the habit looks in practice and the benefits of practicing it, it’s your turn! You don’t have to do every single one of these, but these are some ideas for you to implement.
For the next 30 days:
- Every day for the next 30 days, practice your nutritional strategy for adding enjoyment to your eats.
- Practical Tips: Come up with a way to remind yourself so that you don’t forget the new habit!
- Note how you feel mentally after doing the challenge (i.e. more satisfied, less deprived, less food guilt, etc.).
- Practical tips: Call these feelings to mind whenever you don’t feel like following through on your habit.
- Ask a friend or your spouse to join you in this habit.
- Practical tips: Check in with one another and share your ideas and struggles so that you can help each other stay excited about the habit.
- Come up a game plan for specifics on how you will implement the habit.
- Practical tips: I recommend doing the same thing daily so you get the hang of it, but this is up to you completely to decide. You can always rotate things to add satisfaction and not use the same one daily!
- As the month goes on, see if you notice a difference in your mindset around food.
- Practical tips: Come up with ways to make sure you continue to practice this habit moving forward past the 30 days!
🚨 Don’t forget to share this project with others! You can share the link to this blog post as a status/post on Facebook. Feel free to save and use the image from this post, or use the ones I’ll have on my Instagram page. Whatever other means you have to get more involvement will make this project more fruitful! Tweet, email, pin on Pinterest, etc.
Also, I encourage you to keep track of your journey and use the hashtag #GiveMe30HabitProject on social media. Please tag me in your habit progress and insights! I’ll also be glad to troubleshoot sticking points. I’m Kaci M Byrd Cheeseman on Facebook and @CheeseGirlPA on Instagram.
If you want to check in daily for accountability, you can post either a photo and/or status and use #GiveMe30HabitProject #Day1, #GiveMe30HabitProject #Day2, so on and so forth. I’d love to see how it goes and repost—only if you give me permission, of course! I’ll be searching the hashtag to see who is joining in.
1/ What do you think you will use as part of your #Moderation365 strategy￼?
2/ What do you already do that’s similar?
Remember: What is it you want to achieve? Who do you want to become? How do you want to serve others? You may not know how to get there, or even how to get started. I just ask that you trust me and help spread the message to others so they can become involved. Keep showing up, and together we will get you there, one 30 day habit at a time!
Are you ready? Let’s get growing!!
P.S. If you are interested in working on a specific habit and need someone to help you troubleshoot, keep you motivated, and hold you accountable, I offer coaching a variety of ways, which you can learn more about here.
My specialty is habit change and my approach is to work on mindset alongside the habit, so that it is healthy and sustainable, and this is best done via 1:1 Coaching which you can learn about here. Whether it involves your health, finances, nutrition, exercise, relationships, or personal growth, habits are the key to success. We are the outcome of what we repeatedly do. Without addressing that, there can be no change. Learn more here!
P.P.S. I will be increasing my 1:1 coaching prices after I have this new certification (it starts in about 2 weeks and takes 12 weeks). Current clients will be grandfathered in at their current rate as long as they don’t lapse, but for those who are wanting to enroll as a new client, I would do so now if you are on the fence!