Nutrition – Three strategies to success





When you embark on a new health journey, you will either set yourself up for success, or you will set yourself up to fail. As a coach, my job is to guide you through the process that leads to success. One of the most important things you can start your journey with is accountability. Please, don’t confuse accountability with being told what to do. My role in your journey is to encourage, promote positive outlooks, help build confidence and assurance. First and foremost, you are accountable to yourself. After all, you have made this commitment to be a healthier you. Some of the things that help the accountability process; asking a friend who is struggling to be your “buddy”. You might commit to each other to meet at 8 am 3 days a week and do a power walk or take a class (See the classes at In8 Fitness).

Being a part of something, classes for example, provides a sense of community, which in and of itself can be very motivating. You are supporting others, cheering each other on, creating relationships. I see it all the time in the classes I teach; the camaraderie is very touching to watch.

When you are trying to make healthier choices, nutritionally, physically, and overall lifestyle, having the right coach can be invaluable. Sometimes we go into something with the best intentions, but not having a plan, a map, a guide can leave us feeling overwhelmed and defeated before we even begin.

A coach can walk us through each phase of our journey, chipping away at the roadblocks and setbacks one by one. This can make us feel accomplished instead of beaten down. How many times have you gone to bed on Sunday, telling yourself “tomorrow is Monday, I’m starting tomorrow.”

Here are three of the most important things to keep in mind for making a lifestyle change:

  1. Commitment; 2.  Accountability; 3.  The Power of Planning

So, let’s talk about the power of PLANNING. What is your strategy, where will you begin? You have made a commitment and you have hired a coach to help you get through the process and for accountability purposes. However, the power of planning rests solely on you. For your success to happen you need to go into each day prepared. If you are planning to meet your friend at the gym, have you packed your gym necessities? Water? A change of clothes? What about a meal, or meals for the day?

Food preparation can be the number one reason why we lose momentum, stagnate, and/or give up. Food preparation is so vital and important to everyone’s progress and it’s always the last thing on the list. Food prep needs to move up on your list of priorities. It’s not as time consuming as some people are led to believe and doesn’t have to be complicated. In fact, it can be relatively easy. Breakfast, Lunch, Dinner and two snacks per day. I know it sounds like a lot, but truthfully it isn’t. You could food prep in less than two hours for an entire week of meals.

Here is a quick strategy for planning:

  1. Create a basic menu what you would like to eat
  2. Shopping list: Break your shopping list down as follows (You can also use this to design meals)
    1. Proteins: Meats, eggs, fish, poultry, dairy and protein powder
    2. Carbohydrates: Rice, sweet potato, quinoa, oatmeal
    3. Fruits and vegetables: Tomatoes, apples, bananas, zucchini, broccoli
    4. Fats: Nut butters, and/or nuts, avocados, cooking oils (coconut, olive)
  3.  Cook/prepare your meal

If you found this information helpful and you want to learn more, guess what? Kendra and I are going to teach you how!

Click HERE to sign up for our North Andover workshop on Thursday September 13th at 6:30pm. Space is limited so sign up early. We look forward to seeing you there!

Janet Esterkes

Head Trainer and Nutrition Advisor at IN8 WC

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