Feeling exhausted? Try this. | Nerd Fitness

There’s a cycle that I see people get caught in all the time – and it makes staying on track with exercise and nutrition super hard.

Here’s how one of my clients, Josh, put it:

« Things get super challenging (work/home/etc) > less time > no self-care (alone time, exercise, etc.) > lower mood > makes things even more challenging > makes self-care even less likely to happen > even worse mood > and so on. »

I know I can relate! 🙋‍♂️

Here’s the thing, often people in these situations say, « I just need more motivation, » when what they need is more bandwidth.

This is where we name something Food menu enters

What is a food menu?

A food menu is a list of things that help you feel restored – even just a little – physically, mentally or emotionally.

Consider activities such as: reading, listening to music, walking outside, talking to a friend, clearing your desk, preparing food, stretching, etc.

The goal is to choose one action item from the menu each day to put some energy back into your battery.

When you are stressed and feeling exhausted, proactively practicing self-care helps build some momentum, consistency, and mental space.

I’ve seen it make a HUGE difference for the people I coach through the various challenging times in life: becoming new parents, changing jobs, relationship stress, you name it.

We clear the calendar for a few weeks and focus ONLY on completing a self-care item each day. They look at their menu and choose what is right for them that day.

Then, as soon as they get back on their feet, we’re able to build more specific fitness routines that they can actually stick to without feeling like they’re drowning.

Obviously, the nutrition menu doesn’t fix everything right away – but it does give you some breathing room.

And without that bandwidth, it’s like trying to build a house (your fitness habits) when the foundation is on fire.

Four mistakes people make when taking care of themselves

As you create your own food menu, be sure to watch out for these common mistakes I see people make.

1) You have too narrow a list. I think this graphic says it perfectly:

Consistency depends on flexibility. Having more options at your disposal is a good thing!

2) Relying on “every now and then” tactics.

For example, a massage feels great, but since it’s not something you have regular access to, it serves as a great bonus rather than a main menu item.

3) Confusing self-care with letting yourself off the hook

Self-care does NOT mean letting yourself off the hook. It’s about taking care of yourself so you can stay in the game.

Of course, sometimes the right answer is Netflix and peace.

But more often than not, self-care LOOKS like doing the hard thing: going to bed early, squeezing in that short workout, etc.

4) Rating self-care as too “woohoo”

If you find it hard to take the idea of ​​self-care seriously, try thinking of it as system maintenance instead. 🤖

I choose you, Pikachu!

The new Pokemon game (Pokemon Legends: Z to A) launched today. As a huge Pokemon fan, it just so happens that one of my loved ones the meal menu variations fit right in! My client Liz came up with the idea of ​​theming her list after her favorite Pokemon. This makes it feel fun, approachable, and a little less serious (which can be helpful when things are stressful!) For example, Snorlax represents more sleep, Leafeon is outdoor time, Machamp lifts weights, etc. How cool is that? 😃

Click to see some more examples!

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Now I would like to hear from you!

• What are some ways you can proactively practice self-care (system maintenance) this week?
• What products are in your personal food menu?

You got this! 💪

– Matt

P.S. If you are looking for a trainer who will take you into consideration as a WHOLE person, then look no further! Now is a great time to see if ​Nerd Fitness Trainer​ is right for you while you can still lock in our legacy rates. 😃