When we have inconsistent health habits, we often blame willpower. But what if it’s something else?

Quiz Questions

• 1.
  What’s your exercise of choice?

  Image Source

  • A.
    I have no idea. Does walking from my front door to my car count as exercise?
  • B.
    I used to exercise a lot; now I just do a little here and there- whatever easily fits into my schedule.
  • C.
    Biking, yoga, lifting weights… I like it all and I do it all. I've got a plan and I follow it!
• 2.
  Which best describes your stress level?

  Image Source

  • A.
    🥵 — Yikes! My stress level is critically high, and I fear I’m about to burn out big time. If only I knew how to ease my worries...
  • B.
    🤷 — Meh… Could be better, could be worse. I know of a few stress-management strategies (like deep breathing or meditation), but I just don’t practice them consistently.
  • C.
    😌 — For me, stress is so not a problem. It’s not that I never feel stressed, but rather when I do, I know how to deal with it in a healthy way (aka. deep breathing and a cup of chamomile tea).
• 3.
  How's your sleep?

  Image Source

  • A.
    Terrible! It takes me forever to fall asleep, and I usually wake up in the middle of the night. Nothing seems to help
  • B.
    I know what supports good quality sleep, but I just don’t do it on the regular.
  • C.
    I’m all about sleep … I have a solid bedtime routine. I usually wake up feeling rested and energized.
• 4.
  Do you get enough protein, fiber and vitamins?

  Image Source

  • A.
    I try to eat enough protein and fiber, but it's hard to know if it's enough. I often wonder if I should just add some fiber to a protein shake so I wouldn’t have to worry so much about it.
  • B.
    I know, in general, which foods I am “supposed” to eat, but, honestly, it doesn't usually happen.
  • C.
    Yes, I’m pretty careful about meeting my body’s fibre and vitamin needs. I can’t function my best if I’m not properly fueled up 🤷‍♀️
• 5.
  Overall, how balanced does your life feel?

  Image Source

  • A.
    Balance? What's that?
  • B.
    I know I should prioritize exercise, nutrition, and sleep, but honestly, it feels like a lot of work. Is it really possible to do it all?
  • C.
    It's not perfect, but I feel like I am making a solid effort. Most days feel like I have my ducks in a row, but I don't stress when things don't go as planned.

Quiz Outcomes

• 1.
  You've got a knowledge gap...

  Image Source

  You are frustrated and overwhelmed by the various (and sometimes contradicting) opinions out there.I get it. I was too.  It was so confusing! I was confused about all of it: Cardio- Am I supposed to do HIIT or Zone 2?Fasting- Is that helpful? Should I eat before I work out or work out fasted?Lifting weights- Should I do lots of reps? Or, just lift heavy weights? Protein- How much should I really eat?  Women ask me the same things I was asking myself (and more):   How do I know if I am losing muscle and/or bone strength? Does sleep (or lack thereof) affect my cortisol levels? Why do I wake up in the middle of the night if I drink alcohol? What about carbs - should I avoid them? I call it wellness overwhelm- and it's real. I think it comes from a good place– others are trying to get information out to us. But sometimes it feels like both too much information and, yet, not enough.   But it doesn’t have to be overwhelming.  If we take a step back and think about where we are confused (our knowledge gap) then we know the questions to ask. Then, we get to decide where to find the answers (hint: it’s not on reels or social media posts). Once I found out where to go for information, I felt much calmer and confident with my choices. I could start to make decisions that felt right for me. (We will go into that in more detail in the next email.).   I have found many high-quality, research-based apps, podcasts, and websites that offer great information and have been great resources. Here are a few of my go-to sources:  Menopause Information and Providers:The Menopause Society Let’s Talk MenopauseBone Health: US Osteoporosis & Bone Health FoundationOsteogains AppStrength/Fitness Health: Dr. Stacy Sims’ newsletter Unbreakable by Dr Vonda Wright Nutrition: Zoe podcast and website  Stress-Management & Sleep:Healthy Minds app I’d love to hear from you. What do you find confusing about your health journey?What guidance would help you feel confident in your plan?Is there an expert, organization or publication that could provide the information you need to get started?Finding clear & evidence-based information will help you feel confident about your next steps. I am here to help.
• 2.
  You've got a Planning Gap ...

  Image Source

  You think because you know WHAT to do, the rest will be easy. But that's not the case. (Actually, maybe that's not a surprise?) For most of us, the planning part is harder than we think it will be. There's a bit of skill involved. So we think we “failed” when, really, we just didn’t know how to plan (yet!). It helps to figure with baby steps.I like to start with just one goal for the first week. Something so easy that we know we can do it. This will build confidence and excitement. It teaches us that we will follow through, and we begin to trust that we can actually make positive changes. (Check out Atomic Habits by James Clear for a deeper dive in this.) Next, we want to be overly specific with our goal- so we know, without question, what we are planning. We want the goals to be "SMART" (specific, measurable, achievable, relevant, and time-bound).So, when we're planning our goals, we want to ask ourselves, Am I being specific?Will it be clear that I have met the goal? How will I measure it?Is it achievable this week? Is it relevant? (Will it bring me closer to my 3-month goal?)Is it time-bound? Do I know how long/ what day/ what time I will do it? I like to rewrite my goal once I am done and include all of the specifics. Now, we have to be honest with ourselves. How confident do we feel? I like to score this 1-10, and if I am less than a 7, I make it easier. We want to be realistic. Too much too soon just means we're making it too hard. Let's keep it simple.  Even with a SMART goal, it is likely that you will run into a few obstacles. The key is not to let them derail you.No judgment.It happens to all of us.All of the time.It's not failure-- it's the thing that helps us succeed. As we get better at making specific goals and evaluating how we did, we will get better at anticipating our future obstacles.  That’s where the magic happens because this will allow us to think through strategies to avoid/circumvent/shift these obstacles. It is the key to positive change. So, next time, take a moment to think about the obstacles that you faced.Write down everything that got in your way.Now, decide which was the biggest obstacle. Finally, brainstorm a few solutions that could help.  There are ALWAYS solutions. However, they’re just not always obvious at first.  This is the part I love the most– exploring what is possible and helping other women find their way around their obstacles. There is ALWAYS a way if we take the time to explore it.  What is one SMALL thing you could do to build consistency?What might get in your way (and how could you respond?)Knowing what to do doesn’t mean we know how to make it happen. Planning (and anticipating obstacles) takes effort, but it is the KEY to positive change.
• 3.
  You're on a great roll !

  Image Source

  You already know that there is no one-size-fits-all. (Shocker, and kinda annoying too, right?)  Yes, of course, there are some general guidelines, but then it’s about finding out how to the guidelines based on what works best for your body.Maybe you need more sleep than most.Or you need to do shorter workouts (like me!).Or you feel better with more recovery days.Or maybe you do better when you eat more (or less) before working out. I think this is why there are so many opinions—so many of us assume that if it works for us, it will work for everyone.  But it doesn’t work that way. And that’s okay.It’s kind of exciting, actually. Because that encourages (forces?) us to figure out what works best for us.  And, you are well on your way. You practice evaluating how you feel as an observer, rather than judging yourself. It’s just information that we can use to determine what works best for you.  We are in this for the long game. There will always be a bit of trial and error – or as I like to call it – trial and evaluation. We will keep learning from all of our experiences. This is the first step of many on your way toward continued positive health changes. Just keep going.  This consistency is what will build your confidence in your ability to make positive health changes that energize your body, calm your mind. You know what to do, and you have solid plans in place.Nice job!What is one thing you do that helps you stay on track?Are there any other parts of your life where those skills could be useful?