WELCOME TO WEEK 5!

WEEK 5:

IN THIS MODULE WE LEARN:

RELATIONSHIPS, AND THEIR IMPACT ON LIFESTYLE CHANGES

SIGNIFICANT OTHERS

AS ADULTS, THE MOST IMPACTFUL RELATIONSHIP WE WILL MAINTAIN IS THAT WITH OUR SIGNIFICANT OTHER, OR SPOUSE. THEIR OPINION HAS THE ABILITY TO CEMENT, OR UNDERMINE, ANY ATTEMPTS AT HEALTHY LIFESTYLE CHANGES. IMPLEMENTING A NEW LIFESTYLE CAN DESTABILIZE A RELATIONSHIP. IT IS IMPORTANT TO SET APPROPRIATE BOUNDARIES AND EXPECTATIONS FOR A SIGNIFICANT OTHER DURING THIS TIME.

FAMILY

AS WE AGE THE OPINIONS OF OUR FAMILY TYPICALLY BECOME LESS IMPACTFUL. HOWEVER, MAJOR LIFE CHANGES, LIKE REVAMPING YOUR HEALTH AND WELLNESS ROUTINE IS BOUND TO PROMPT INPUT FROM FAMILY. IT IS IMPORTANT TO KEEP IN MIND THAT, GENERALLY SPEAKING,YOUR FAMILY WANTS WHAT IS BEST FOR YOU. YOU MIGHT BE BREAKING WITH TRADITION AND IMPROVING YOUR HABITS BEYOND THE SCOPE OF THE REST OF YOUR FAMILY. THAT IS OKAY! NO MATTER THEIR OPINION, IT IS IMPORTANT THAT YOU CONTINUE TO IMPROVE.

COWORKERS

COWORKERS SPEND A GREAT DEAL OF TIME WITH YOU. THEY CAN FEEL LIKE FAMILY. THEY SEE WHAT YOU EAT MOST OF THE. DAY AND THEY WILL HAVE AN OPINION WHEN SOMETHING CHANGES. MANY GROUPS OF COWORKERS GO OUT TO EAT TOGETHER (OR ORDER IN) FOR LUNCH, OR BRING FOOD AND COFFEE IN FOR BREAKFAST. THESE PRACTICES ARE JUST OVERTURES AT SOCIALIZATION, BUT THEY CAN HAVE A BIG NEGATIVE IMPACT ON YOUR HEALTH, WHEN YOU CHOOSE TO BEGIN EATING HEALTHY HOME-COOKED MEALS IT DISRUPTS THE OFFICE STANDARD. INSTEAD OF FEELING ANXIETY ABOUT MAKING A CHANGE, BECOME THE STANDARD FOR YOUR FELLOW COWORKERS. YOU SHOULD NEVER BE OSTRACIZED FOR MAKING A HEALTHY CHANGE.

CHILDREN

THE RELATIONSHIP DYNAMIC WE MAINTAIN WITH OUR CHILDREN HAS A MARKED EFFECT ON OUR ATTEMPTS AT NEW HABIT FORMATION. CHILDREN LOOK TO THEIR PARENTS FOR GUIDANCE ON HOW TO INTERACT WITH THE WORLD AROUND THEM. INCORPORATING LIFESTYLE CHANGES WITH CHILDREN TAKES FINESSE AND PATIENCE. HOWEVER, CHILDREN WILL FOLLOW CUES FROM THEIR PARENTS AND INCORPORATE CHANGES. MOVING TARGETS AND WAVERING RULES WILL CREATE UNNECESSARY DIFFICULTY.

FRIENDS

FRIENDS ADD A SOCIAL COMPONENT TO CHANGES THAT CAN OFTEN COMPLICATE NEW HABIT FORMATION. ENTERTAINING FRIENDS, ATTENDING SOCIAL FUNCTIONS, AND PEER PRESSURE CAN ALL VEER YOU OFF COURSE. PLANNING FOR EVENTS WITH FRIENDS IS PARAMOUNT WHEN YOU ARE TRYING TO IMPLEMENT A HEALTHIER LIFESTYLE. BEAR IN MIND THAT YOUR FRIENDS MAY NOT BE READY TO JUMP ON BOARD WITH YOUR NEW LIFESTYLE; AND THAT IS OKAY. HOWEVER, YOU ARE COMMITTED TO IMPROVING YOUR LIFE AND IT IS IMPORTANT THAT YOU KEEP MOVING FORWARD. DO NOT ALLOW YOUR PROGRESS TO BE IMPEDED OR WAYLAID BY THE ACTION/INACTION OF YOUR FRIENDS.

ACQUAINTANCES

ACQUAINTANCES CAN BE ANYONE, FROM PEOPLE YOU KNOW AT THE GYM, TO SOMEONE YOU MET AT THE GROCERY STORE. SURPRISINGLY, THEY'LL HAVE OPINIONS ABOUT YOUR HEALTH AND WELLNESS ENDEAVORS TOO. WHILE THEY MAY NOT HAVE THE SAME IMPACT AS YOUR FAMILY OR YOUR SIGNIFICANT OTHER, EVERY OPINION YOU GET CAN WEAR YOUR RESOLVE THIN. IS IT IMPORTANT TO KEEP IN MIND THAT OTHER PEOPLE'S OPINIONS ARE PROBABLY COMING FROM THE SAME MAINSTREAM, AESTHETIC-ORIENTED, UNSUSTAINABLE MINDSET THAT DROVE YOU TO START THIS PROCESS IN THE FIRST PLACE. TAKE OPINIONS WITH A GRAIN OF SALT AND KEEP PUSHING FORWARD. YOU ARE DOING THIS FOR YOUR HEALTH!

HANDLING TRIGGERS!

IN WEEK 4 WE DISCUSSED "BAD HABITS". THESE BAD HABITS PSYCHOLOGICALLY CONDITION US TO EAT UNDER CERTAIN CIRCUMSTANCES, THEREBY BECOMING TRIGGERS. RECOGNIZING AND BREAKING AWAY FROM BAD HABITS IS IMMEASURABLY IMPORTANT WHEN CEMENTING YOUR NEW HEALTHY LIFESTYLE IN PLACE.

ADDITIONALLY, WE ARE EXPOSED TO SMELLS, SUGGESTIVE ADVERTISING, AND FOOD PRODUCTS ALL THE TIME. THE CONSTANT BARRAGE OF INPUT RELATING TO FOOD IS MIND BOGGLING.

THE CANDY ON YOUR DESK
THE FAST FOOD SMELLS AS YOU DRIVE TO WORK
FOOD ADVERTISING ON T.V.
YOUR FRIENDS TALKING ABOUT WHAT THEY HAD FOR DINNER LAST NIGHT
THE DELICIOUS LOOKING COOKIES IN THE PICTURE ABOVE
THE SHORTBREAD COOKIE AIR FRESHENER YOUR SMELLING

ALL THESE SIGHTS AND SMELLS HAVE ONE GOAL... MAKE YOU EAT.

THE BEST WAY TO COPE WITH THESE TRIGGERS IS TO:

ACKNOWLEDGE THEM.
RECOGNIZE THEIR IMPACT ON YOU.
DETERMINE WHAT IS APPEALING ABOUT THEM.
ASSESS YOUR PSYCHOLOGICAL AND PHYSIOLOGICAL STATE

ARE YOU HUNGRY?
ARE YOU TIRED?
ARE YOU UPSET?
ARE YOU STRESSED?
ARE YOU BORED?

TRYING YOUR BEST TO IGNORE THEM SIMPLY ISN'T GOOD ENOUGH. YOU WILL LEAVE DOUBT IN YOUR MIND ABOUT THEM, RUN INTO DECISION FATIGUE, AND ETHER SUCCUMB OR EAT SOMETHING LATER TO MAKE UP FOR YOUR FEELING OF DEPRIVATION.

FEEL EMPOWERED TO EAT, OR NOT EAT, THE FOODS THAT TRIGGER YOU. YOU HAVE DISCRETIONARY FOODS FOR A REASON. ALSO, BEAR IN MIND THAT YOU ARE BREAKING UP WITH THE DEPRIVATION MINDSET. THE CHOICE IS ENTIRELY YOURS, SHAME-FREE AND GUILT-FREE. MAKE SURE, BEFORE YOU EAT THOSE COOKIES, THAT YOU KNOW WHY YOU'RE DOING IT, AND IT'S FOR THE RIGHT REASON.

CUTE BUT ANGRY CARTOON WOMAN WITH SMOKE COMING OUT OF HER EARS.jpg

CONFRONTING YOUR EMOTIONS

"UNEXPRESSED EMOTIONS NEVER DIE. THEY ARE BURIED ALIVE AND COME FORTH LATER EVEN UGLIER."- SIGMUND FREUD

DEALING WITH UNCOMFORTABLE EMOTIONS IS NEVER A PLEASANT TASK. VULNERABILITY SETS IN AND OFTEN LEAVES YOU FEELING PANICKED AND ANXIOUS. HOWEVER, IT'S NEVER ACCEPTABLE TO SHOVE YOUR EMOTIONS BACK DOWN AND TRY TO IGNORE THEM.

THROUGHOUT THIS JOURNEY, YOU HAVE MADE A LOT OF CHANGES TO YOUR LIFESTYLE AND HAVE HAD TO CONFRONT A LOT OF EMOTION AS YOU'VE INCORPORATED THOSE CHANGES WEEK-BY-WEEK. KEEPING AN OPEN MIND TO WHATEVER EMOTIONS ARISE AS YOU CONTINUE TO PROGRESS THROUGH YOUR JOURNEY WILL NOT ONLY ENABLE YOU TO PROGRESS QUICKER, IT WILL TRANSLATE INTO HOW EFFECTIVELY YOU HANDLE AND ARTICULATE YOUR EMOTIONS IN OTHER ARENAS.

IT IS NOT UNCOMMON TO DEAL WITH THE DISCOMFORT FROM INSTITUTING CHANGES, ONLY TO SUPPRESS FURTHER EMOTIONS ONCE THEY'VE BEEN PUT IN PLACE. THIS IS NOT HOW YOU CONTINUE TO GROW.

MAINTAIN YOUR JOURNAL - JUST BECAUSE YOU HAVE A NEW HEALTHY LIFESTYLE DOES NOT MEAN YOU SHOULD STOP EXPLORING YOUR EMOTIONS OR END YOUR SELF-DIALOGUE.
HAVE THE HARD CONVERSATIONS - AS WE DISCUSSED ABOVE, THE PEOPLE WITH WHOM YOU HAVE VALUABLE RELATIONSHIPS WILL CONTINUE TO EXPRESS THEIR OPINIONS ON YOUR NEW LIFESTYLE. THEY MAY THINK THINGS LIKE "THIS IS JUST A PHASE", OR "I CAN WHITE-KNUCKLE IT UNTIL THEY DECIDE TO GO BACK TO EATING LIKE NORMAL". IF YOU NOTICE PEOPLE IN YOUR LIFE BEHAVING THIS WAY, IT IS IMPERATIVE THAT YOU HAVE THE HARD CONVERSATIONS WITH THEM. INFORM THEM THAT YOU ARE NOT GOING TO RETURN TO UNHEALTHY HABITS, THEIR LACK OF SUPPORT IS DRIVING A WEDGE BETWEEN YOU, AND THAT IF THEY CAN NOT SUPPORT YOU IN THIS HEALTHY ENDEAVOR YOU MAY NEED TO SPEND LESS TIME TOGETHER. THESE CONVERSATIONS ARE DEFINITELY THE HARDEST TO HAVE. PERSONALLY, IF I HADN'T ENDED A 7-YEAR RELATIONSHIP, I WOULD STILL BE OVER 200 POUNDS AND VERY UNHEALTHY.
CONTINUE EXPLORING - OUTSIDE OF YOUR JOURNAL; IN THE MOMENT, ASK YOURSELF HOW SITUATIONS AND EVENTS MAKE YOU FEEL. START LEARNING TO LET YOUR FEELINGS FLOW WITHOUT SUPPRESSING THEM, FILTERING THEM, OR MISDIRECTING THEM. IF YOU HAVE A BAD EXPERIENCE, COMMUNICATE THAT. DON'T LET IT FESTER, OR BE SUPPRESSED. AS THE QUOTE ABOVE EXPRESSES, THE EMOTION YOU DON'T EXPRESS IS THE EMOTION THAT RESURFACES ELSEWHERE IN A MORE NEGATIVE WAY.

forming a support network

HAVING A STRONG SUPPORT NETWORK CAN SOMETIMES MEAN THE DIFFERENCE BETWEEN SUCCESS AND FAILURE.

SOCIAL SUPPORT NETWORKS ARE FORMED TO:

HELP BOLSTER YOUR CONFIDENCE AND SELF-VIEW.
PROTECT YOU FROM FEELINGS OF ISOLATION, OR LONELINESS.
OFFER VITAL FEEDBACK AS YOU MOVE TOWARDS YOUR GOAL.
HELP YOU FIND SOLUTIONS TO PROBLEMS THAT MAY ARISE.
ACT AS A VITAL RESOURCE FOR NEW INFORMATION.
PROVIDE A SAFETY NET AS YOU VENTURE INTO NEW TERRITORY.
SERVE AS A MEANS FOR PERSONAL ACCOUNTABILITY.

BEING PART OF A POSITIVE SOCIAL SUPPORT NETWORK HELPS ALL PARTIES INVOLVED. IT HELPS PULL ITS MEMBERS FROM THEIR OWN INNER WORLDS TO GAIN PERSPECTIVE AND PURPOSE IN HELPING OTHERS, AS WELL AS OFFERING AID AND ASSISTANCE IN NAVIGATING ONE'S OWN JOURNEY.

WHO BELONGS IN YOUR SOCIAL SUPPORT NETWORK?

NOT EVERYONE BELONGS IN YOUR SOCIAL SUPPORT NETWORK. OFTEN CLOSE FRIENDS, FAMILY, AND COWORKERS BECOME UNDESERVING MEMBERS SIMPLY BECAUSE OF THEIR PROXIMITY. HOWEVER, IT IS IMPORTANT TO MAINTAIN POSITIVE FORWARD MOMENTUM WITH A CAST OF INDIVIDUALS WHO HELP YOU MOVE IN THAT DIRECTION.

IF MEMBERS OF YOUR CURRENT SUPPORT NETWORK CRITICIZE YOU, BERATE YOU, UNDERMINE YOUR EFFORTS TO EAT HEALTHY, PURPOSEFULLY TRY TO STEER YOU OFF COURSE, OR MAKE YOU FEEL ALONE IN YOUR EFFORTS YOU DON'T NEED THEM IN YOUR LIFE. SOMETIMES YOU HAVE TO HAVE THE HARD CONVERSATIONS, FIRMLY SET BOUNDARIES, AND SOLIDIFY THEM WITH APPROPRIATE ACTIONS.

FOR ME, IT TOOK LOSING A SIGNIFICANT OTHER OF 7 YEARS, DISTANCING MYSELF FROM FAMILY, AND BUILDING A WHOLE NEW SET OF FRIENDS TO SUCCESSFULLY FOLLOW MY PATH TOWARD HEALTH. IT WAS ONE OF THE HARDEST THINGS I HAVE EVER DONE, BUT I AM SO MUCH HEALTHIER AND MORE GRATEFUL FOR THE LIFE I HAVE BUILT NOW.

IF YOU HAVE A MEMBER OF YOUR SOCIAL SUPPORT NETWORK WHO IS LESS THAN SUPPORTIVE, I SUGGEST:

SIT DOWN WITH THEM AND DISCUSS YOUR GOALS - LET THEM KNOW THAT WHAT YOU ARE TRYING TO ACCOMPLISH IS PERFECTLY SAFE. YOU ARE TRYING TO BUILD YOUR HEALTH, AND DO YOUR BEST TO ENSURE THAT YOU LIVE A LONG HEALTHY LIFE.
INFORM THEM OF WHAT IS NEGATIVELY IMPACTING YOU - GIVE THEM INFORMATION TO WORK WITH AND APPROACH THE SUBJECT CALMLY AND RATIONALLY. FOR EXAMPLE, IF THEY CONSISTENTLY EAT JUNK FOOD IN FRONT OF YOU AND YOU OFTEN FIND YOURSELF SUCCUMBING TO TEMPTATION, LET THEM KNOW THAT THIS IS A PROBLEM FOR YOU AND ASK THEM FOR THEIR SUPPORT.
SET AND ENFORCE BOUNDARIES - IF THEY ARE UNWILLING, OR UNABLE TO COMPLY WITH YOUR REQUEST FOR SUPPORT IT IS UP TO YOU TO CREATE AND ENFORCE BOUNDARIES THAT PROTECT YOUR GOALS. USING THE AFOREMENTIONED EXAMPLE, YOU MAY WANT TO AVOID THE INDIVIDUAL ALTOGETHER WHILE THEY ARE EATING. YOU COULD GO FOR A WALK, RUN ERRANDS, GO READ, GO WORKOUT, JOURNAL, OR FIND OTHER THINGS TO OCCUPY YOUR TIME.
TERMINATE THE RELATIONSHIP - THIS IS OBVIOUSLY THE LAST RESORT AND THE MOST DRASTIC ACTION, BUT IT SHOULDN'T ALTOGETHER BE OUT OF THE EQUATION. IF SOMEONE CLOSE TO YOU BECOMES BELLIGERENT, OR DOWNRIGHT ABUSIVE, AS YOU CONTINUE YOUR JOURNEY IT IS IMPORTANT TO RETAIN THE RIGHT TO WALK AWAY. WE ARE ALL INDIVIDUALS WALKING OUR OWN PATHS; SOME ALIGN WELL, AND SOME DON'T. ENDING A RELATIONSHIP WITH SOMEONE WHO REFUSES TO OFFER YOU SUPPORT AND HELP YOU GAIN TRACTION ALONG YOUR JOURNEY MAY JUST BE ANOTHER FORWARD MOMENTUM STEP FOR YOU.

CONGRATULATIONS!

YOU'VE NOW BEEN THROUGH 5 WEEKS OF THE METABOLIC RESET. IT'S NOW TIME TO DECIDE... WHAT’S NEXT? SOME PEOPLE WILL TAKE LONGER THAN 4 WEEKS TO REALLY ADAPT TO THIS NEW LIFESTYLE.

THE LONGER YOU HAVE SPENT MICROMANAGING YOUR FOOD INTAKE, YO-YO DIETING, AND OBSESSING OVER YOUR WEIGHT THE LONGER IT'S GOING TO TAKE TO RE-BALANCE YOUR BODY. ADDITIONALLY, IF YOU HAVE NEVER TAKEN THE TIME TO LEARN TO COOK AT HOME, OR HAVE NEVER REALLY PAID ATTENTION TO THE QUALITY OF YOUR FOOD INTAKE YOU MAY BE ON A STEEPER LEARNING CURVE.

WHATEVER YOUR STARTING POINT IS, REMEMBER THAT THIS IS YOUR JOURNEY. DON'T COMPARE YOURSELF TO OTHERS. KEEP MOVING FORWARD AT YOUR OWN PACE. SUCCESSFUL PEOPLE DON'T TAKE SHORTCUTS OR RUSH THE PROCESS.

LET'S RECAP WHAT YOU HAVE ACCOMPLISHED:

STOPPED COUNTING CALORIES AND ADHERED TO 3 PROTEIN-FORWARD SQUARES A DAY.
YOU'VE LEARNED WHAT HEALTHY UNPROCESSED FOODS ARE, HOW TO SHOP FOR THEM, AND HOW TO MEAL PLAN.
YOU'VE STOPPED SNACKING AND LEARNED TO FOCUS ON EATING 3 HEALTHY MEALS A DAY.
YOU'VE LEARNED ABOUT THE 80%/20% RULE AND APPLIED IT TO YOUR LIFE SUSTAINABLY.
YOU'VE CLEARED THE JUNK FOOD OUT OF YOUR KITCHEN AND HAVEN'T RE-PURCHASED IT.
YOU HAVE LEARNED BASIC COOKING SKILLS TO KEEP UP YOUR AT-HOME EATING.
YOU'VE BEEN ABLE TO ADDRESS YOUR DOUBTS AND YOUR BAD HABITS.
YOU'VE LEARNED TO DEAL WITH SETBACKS, SUCCESSFULLY HANDLE TRIGGERS, FORM A POSITIVE SOCIAL SUPPORT NETWORK, AND ADDRESS NEGATIVITY.
MOST IMPORTANTLY, YOU'VE GIVEN YOURSELF A VOICE IN YOUR OWN PROGRAM THROUGH JOURNALING.

WHEN YOU'VE COMPLETED A FULL 4 WEEKS OF THE METABOLIC RESET, YOU CAN FEEL CONFIDENT MOVING FORWARD TO NAVIGATE THE NEXT EVOLUTION OF YOUR HEALTH AND FITNESS JOURNEY!