The Feed My Health Podcast

Behind the scences of a client's weekly check-in!

• Rosalind Tapper

Share episode

Send us a text

Ever found yourself battling through a cold while trying to keep up with your responsibilities? That's exactly what I faced recently, and it got me thinking about the resilience and dedication required in the coaching journey, particularly during client check-ins. These sessions aren't just a routine—they're a powerful opportunity to celebrate victories, confront challenges like weight maintenance, and strategically plan for continued success. Discover how adopting a mindset that truly aligns with your personal goals can make all the difference. Writing down goals, embracing affirmations, and consistently tracking progress aren't just motivational strategies—they're essential in maintaining focus and commitment.

Breaking through the noise of diet culture requires more than just hitting the gym and counting calories. It's about facing fears, overcoming perceived limitations, and seeing struggles as stepping stones to personal growth. We'll explore psychological tactics to tackle common hurdles like snacking and dive into why protein is key in staving off hunger. Equipped with the right mindset and tools, such as meal planning apps, achieving your weight loss goals becomes a realistic pursuit. Open communication remains crucial, reinforcing that with the right support, those once-daunting goals are entirely within reach. Tune in to learn how reframing your mindset can unlock the path to success.

If you'd like me and my team to help you improve your daily habits, to lose pounds every week, and keep them off forever...

Apply Here

Speaker 1:

Good morning everybody. I hope you're all doing well. I am coming at you from a very poorly Ros. I have been struck down in my prime of life. If anyone's seen that episode with Monica when she gets the cold, you'll get that one. Yeah, on Tuesday I took a bit of a turn and ended up in bed and honestly, I've not been this ill for a long time. It's the kind of ill where you're really really hot and then you're really really cold, like the sockets of your eyes really hurt. It's just the worst. So if anyone right now who is also suffering, oh, my goodness, I'm sending you so much love.

Speaker 1:

Weirdly, I thought to myself last week what would be a really great thing to share on this podcast this week and I thought it'd be really great to share an insight into what a client check-in is like. Not all client check-ins are the same. Obviously, a client check-in is essentially a week check-in with a specific client and we give feedback on the client's previous week and we map out the next week, and sometimes a client has an absolutely smasher of a week and it's the case of rinsing and repeating. Other times there are things that they struggle with. Maybe that's illness themselves or anything at all really, and our job within that check-in is to kind of visit all of the struggles, celebrate all of the wins and give some clarity and direction on the next kind of key moves to make. And they're a really great and necessary part of the coaching process, especially if you are somebody who struggles a little bit with motivation, discipline, accountability, which I know a lot of people do, myself included. So we're just humans at the end of the day, right? So I thought I would share with you one of my more in-depth check-ins and this will kind of help you understand kind of the levels that we go to and what we, what we talk about, and I think it'd be a great insight for anybody who's ever thought about coaching to be honest, because I guess with coaching you don't really know what you're getting until you're in the process, and that's a really hard thing to get across on social media. So sit back, relax. If you're unwell, like I am, snuggle up warm, get lots of fluids, and I hope you enjoy this insightful check-in and if you have any questions about your own journey, feel free to message me on Instagram it's rosalindfeedmyhealth. Thanks for checking and for being so open and honest with me. I really, really appreciate it and it's so useful for both of us to be able to move forwards.

Speaker 1:

And how you're feeling is actually amazing, because you are realising something that a lot of people do not realise until it's too late. So that whole concept that you I mean you hit the nail on the head when you said I've lost so much weight. In a way, I guess I feel if I put on a few pounds, no one will really notice. My fear is that a few pounds soon becomes a stone and then two, and I don't want to end up back where I was. 100%. I have been there myself. Honestly, it's so easy and let me tell you the reason why I set myself goals all the time is for that very reason, okay, for that very, very, very reason. So it is very easy to allow one to two to three to half a stone to creep back on and you get away with it right, because in your mind, you feel so much better than you've ever felt. You look better than you've ever felt. Everybody is like already saying to you how great you look. So you know, when you add on seven pounds or you know two pounds, people don't notice and it's easy for you to not notice as well.

Speaker 1:

When you put your clothes on, you don't really notice it. Obviously, there'll be certain things that, as you start to get bigger, will not fit as nicely. But then that's when we start to go back into our kind of big uniform again, the comfier clothes, the big waistbands, all of that, and so you again, you get to hide it a little bit more and then you feel sad about it and it's a whole spiral. And this is why change from a physical standpoint doesn't just involve you going right, what's the strategy? It's also your mindset. It's also your mindset around it and embodying a person who you want to be, and deciding. You know, I don't want to be a person that ever allows myself to unravel okay and that takes a choice. That's a complete choice, and it's amazing that you have really got into the exercise, the walk. It's so incredible and you've done that because you've now become a person who does that. That's who you are, that's your identity, that's how you associate yourself right With your food.

Speaker 1:

We haven't created that identity yet and sometimes it can be as simple as deciding like I am going to decide that I am now this person. I am a person that tracks my food when I'm in a fat loss phase and I track it as a means to be able to eat what I want, to enjoy the foods that I love, without having to restrict or having to cut out, because I want to set a great example to my family, to set a great example to my friends and show up as the best person, as the best version of me. Okay, and actually saying that to yourself physically, writing it down can really really help, because sometimes it doesn't happen if we don't say it out loud. Writing it down is so important. In front of me right now, on my whiteboard, are all of my goals written down. Not only does the writing process allow me to affirm what I want, but I see it every day and it reminds me. It reminds me who I want to be.

Speaker 1:

So sometimes as well, it can help to flip the switch and decide who don't I want to be, what actions, what habits, what behaviours don't I want, and you've identified some of them in your check-in. You've identified that you don't want to be back to where you were and who was that person, not just physically, but also you know mentally. Who were you, where were your happiness levels. What were your relationships like? What was it like at work? You know, think about where you were, because as you transition along this journey, everything else around you in your environment has to level up, and it will level up naturally, like you'll probably find that, in order for you to move to the next level in your journey, you have to see and look around and go right.

Speaker 1:

What's holding me back right now? Do I have friends in my life that whenever I see them, I'm drinking more, I'm eating more, and it doesn't align with who I really want to be Is? Are there people that you maybe need to spend less time with, for example? Or just actions and behaviours? So what? When you are thinking about so, at the top of the check-in, you said or where was it you were saying about? How, okay, let's tackle this first thing first and I'll come back to it. So we want to switch the mindset. Okay. So you said I've really struggled to get the mindset back to tracking my food. Feel with quite low calories, it takes careful planning. Okay, so what we are looking at here is a mindset of lack. Okay, I am struggling to get back into the mindset of tracking my food because you're thinking of all of the things it's taking away from you. You're seeing it as something that's taking away right.

Speaker 1:

So at Christmas, when we overindulge, it comes from a place that we can eat what we want when we want, and we give ourselves the permission to do so, and so it feels great. But now you're giving yourself the permission to feel great and look great and eat whatever you want within your protocols, and that's freedom. That's flexibility and that's freedom. The only difference is you're not overindulging. If you want to still sit and eat Christmas cake within your calorie target, go for it. I had a piece of Christmas cake yesterday and I can tell you exactly how many calories it was and how much it weighed and how much protein was in it. Not a lot, but I didn't go't go right. That's it. No more Christmas stuff or no more enjoying the foods that I want to want to enjoy.

Speaker 1:

I have just decided that if I want to look great and feel great and move forward and evolve and become the best version of me year after year after year, but I still also want to eat the foods that I love, there has to be some give and take, and the beautiful thing is there is a solution, and that is track your food, because then you can eat whatever the hell you want. And then suddenly, that mindset is not of what do I have to give up? What do I have to do? Oh, this is going to be so painful and so brutal, but more so, this is giving me that option to eat what I want and still get a result, and that's amazing. Right, that is amazing. There are people out there right now who are embarking on all kinds of restrictive means to lose weight quickly, and then in a month's time, they'll probably be exactly where they are right now.

Speaker 1:

So utilize the tools that you have and see it as a means to where you're trying to get to okay, and then fill with quite low calories. For me, it takes careful planning, yeah, so think of it as, rather, I've got to plan, but more so I get to plan all the amazing healthy, nutritious foods that I can include in my diet to help me feel amazing. And the low calories represent all of the work that I've put in, because now I'm a much smaller human being than I was at the start of this journey, and look how far I've come. So reframing your mindset from I have to. This is a struggle, my mind's not in it to what do you gain from doing all of this stuff? And what do you gain versus what are you? What's the bad stuff? Okay, so at the minute, when you keep yourself stuck in that mindset of I'm struggling, my calories are low, struggling to get my mindset back in it, you're sitting in your current comfort zone. You're not having to do any of the work, so it's comfortable. You're not having to put any effort in, so it's comfortable, but comfort isn't where you're going to change. Okay, it didn't take you to sit in your comfort zone to get as far as you've got to now. So what do we now need to do to get you to the next level? Push yourself out of your comfort zone.

Speaker 1:

Go and do the hard thing. When you are faced with a decision to have a snack, ask yourself would the best version of me pick that snack or would she go and do something else? Would she go and distract her mind? Would she go and drink a glass of water? Would she go and have a bath? Would she go and read a book? Would she go and have a war? What would she say to herself in this moment?

Speaker 1:

Okay, because it is the little things that add up, so the little habits add up. But the same thing goes with snacking. Right, the snacks they add up, and one snack on one day turns into one snack every day, and then, all of a sudden, we are back to where we were and we're not. You know it's. You don't need to be like that. Okay.

Speaker 1:

So we need to reframe the mindset massively, and this takes work, and this is why a lot of people don't get where they want to be, because they're not prepared to do the work. It's not just about going to the gym, it's not just about lowering your calories. It's about making sure that, at every step of the journey, you are facing the fears, facing the limitations that come up in that moment, and working on them to understand them and to then move forwards. Okay, so this is an amazing situation, because the struggles are where we learn the most. Okay, so, with that all being said, there are some things in the app that you can use as inspo, okay, inspiration, to get you thinking about what you want to eat, and this is why we also focus so predominantly on protein to keep you nice and full water, et cetera. So that snacking is more of a psychological challenge as opposed to a physical challenge. So you are currently on 1,400 calories.

Speaker 1:

Now, if you go into this here, you will be able to see an example meal plan of what that can look like. So all you need to do is click on that and it will give you some ideas on what that looks like. I've even put in the calories approximations, I've put in the grams, everything. So use that as your starting point and then, once you get back into the swing of tracking and you start to see those results, you'll be like this is great, this is amazing. I can do it and you can flipping, do it All right. So utilize the tools that you have. Speak to me If you need to talk to me, if you need to message me every single day and talk to me about it. Please do that, because I'm here to help you. But we need to really focus and reframe the mindset. Okay, let me know your thoughts on this. Come back to me, let me know if it makes sense and, yeah, we'll go from there.