Episode #180 all or nothing mindset chat

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Transcript

SPEAKER_00 0:35

Hello, hello. Welcome back to the pod. Okay, so in this podcast episode, I want to talk about all or nothing mindset pregnancy edition. So all or nothing mindset is something that I talk about with clients quite a bit. Um, and it's something that I struggled with a lot in the beginning of my fitness journey over 10 years ago. Um, but I haven't really struggled with it that much until getting pregnant, and pregnant or not, this is like definitely worth talking about, which is why I want to share it because I know that it's a common thing that people struggle with. I will just be talking about this through the lens of pregnancy, but it applies to literally anybody, okay. And if you're wondering, okay, what is all or nothing mindset? So this basically talks about okay, let's say example, you're gone out to eat, and you're like, okay, I couldn't make a healthy choice and like get a salad, but I'm here, so I'm just gonna get the burger and fries, and I might as well also get a dessert, and I might as well also get an alcohol drink. Okay, so literally going all out versus okay, I want a burger, so I'm gonna get a burger, but I'm gonna get broccoli as a side, I'm gonna skip dessert, and I'm gonna get a diet soda instead of an alcohol drink. You know what I mean? That would be a more balanced choice versus like the all in um scenario that I shared first. So that is basically what all nothing mindset means. It's the mindset of like, hey, I'm either gonna go all out with something or I'm not gonna do it at all because what's the point? And this is the fastest way to like ruin your goals or to uh ruin your fitness goals, and it's like it's so hard because our brains, as human brains, we want like certainty, and our brain really likes extremes and it struggles with being more balanced and in the gray area, I guess so to speak. It's not natural for our minds to like go to that spot. It's much easier to be like, okay, are we all in with this or are we all out, right? So, anyways, um, like I said in the beginning, I struggled with this a lot um at the beginning stages of my fitness journey and when I was a teenager. Um, but you know, haven't really struggled with it until becoming pregnant because let me tell you, it is like one thing to hit your step goals when you're just like regular tired. Um, but it is another thing to do it when you're like pregnant, tired, and like exhausted, and like you just that's like the absolute last thing you want to do, right? Um and then like it's one thing to hit your protein goal by like just adding extra chicken to your meals, but it's another thing to do it when chicken makes you gag and you literally cannot eat chicken or stomach chicken. If you know, you know. Um, what is it about chicken and being pregnant? Okay. Um, but I can barely eat chicken. Um, and so like it's been really hard for me to go from you know, not really having many issues at all, hitting my protein goals every day, you know, my macro goals, my STEP goals, my hitting my fiber, hitting my workouts. I wasn't a picky eater before, and then all of a sudden, with being pregnant, it feels like I can't do any of the same stuff anymore um with any type of ease at all. And I'm like such a picky eater right now. It is so hard for me to be this picky, but I cannot help it. Um I blame the um creature inside of me. I guess he's the size of uh an apple right now, so that's the fruit right now. So the apple is running the show. Um, but anyway, so um talking about like kind of instead of you know going to this mindset of like, okay, I'm just not gonna do anything because all this just feels too hard right now, caution to the wind, you know, for the rest of my pregnancy. I've had to just shift the goals a bit, shift the goalpost a little bit as far as my habits go. So what that looks like practically is okay, my previous 8 to 10k step goal has become a 6k step goal most days, and I give myself grace with that. I'm flexible sometimes. I hit way over 6k, sometimes I don't hit the 6k, but like I want my average over the course of a week to be at least 6k, all right. And I'm just have to be okay with that, um, because honestly, that's what I have the energy for to also be able to like do my life and do my job, do all my other responsibilities. Um, and so there's that one, and then like the I used to do four 45-minute strength workouts a week plus one to two days of cardio. That became okay, three times a week, 30-minute strength workouts. Um excuse me, sorry. And then like I've been able to do cardio a few times throughout my pregnancy, but I don't oh, I don't push myself if I um, you know, I I don't absolutely force myself to do it. Um if I just feel really shitty that week. Um, and then protein goal. So protein goal, I used to hit 140 grams, no problem. I adjusted that down to 110 grams. Um and that is just how it is right now, and I'm you know, and I'm okay with that. And anyway, so there's that. Um fiber goal. So I used to be able to hit 25 to 30 grams of fiber pretty easily. Um, and now that is much harder to hit, so I'm trying to focus more on just getting in. Okay, if I can get in two fruits a day, at least one veggie a day, doing pretty good. And then I'm hoping to be able to increase like the veggies if my food aversions can calm down a little bit, but we'll we'll see. I'm just taking it day by day right now, but that's um what I'm trying to focus on. Um, and then I used to track every single thing like Monday through Friday, um, you know, most times. And now I have just been trying to track for up until dinner, at least just protein. Because that's really the macronutrient I am worried about the most with not getting enough of. So really trying to hone in with that, but again, that has also become more lax. Um, and another thing I want to say here, like with these, you know, things that I am talking about, is this can always change too, depending on so like if you are somebody who's had to adjust your goals due to like a really busy season or being really overwhelmed, like just be flexible with knowing that, like, hey, if things like calm down for me a bit, I can turn up the dial a little bit, right? Um, and personally for me, it's like, hey, if I start feeling better more consistently, then I can maybe turn up the dial on some of these things, right? Um, and so I think that's important to mention too. It's not I'm not saying that like this is how I'm gonna keep my habits like the entire pregnancy, it's very much going to vary, um, depending on how I'm feeling, and I have to be okay with that too. I think that's the other thing to for people to, I guess, like learn or adopt is like you can't be so rigid with your with your mindset and just saying, like, oh, because I'm focusing on these habits right now, this is like how it's gonna be forever. No, have the you know, mental flexibility to know that like it can shift and change based on what's going on in your life. Um, and so I think that's important to make note of as well. Um, and the main point of this is I just want you to know that if you're some if you're dealing with some all or nothing mindset stuff in your own life when it comes to either your health goals, your fitness goals, just your regular life goals, just know that it is not pointless, even if it doesn't look perfect. A lot of times people will just be like, Oh, it's I can't do it exactly how I want. Um, so what's even the point? And that's just a very poor mindset to have, and just know that like done is better than perfect, something is better than nothing, and all the small steps you make towards your health and your goals, they all add up and it all matters. So, anyways, I hope you found this beneficial. If you did, share it with somebody that you know, and thanks for being here. Talk to you next time.