On a recent trip away, I purchased a new-to-me magazine for the plane ride, called Inside Fitness. I found it to be full of informative training, nutrition, and motivational articles backed up by scientific research. I was definitely impressed!
As I flicked through the pages, I stumbled across an article by Dr. John Berardi of Precision Nutrition titled ‘8 Body-Changing Lessons’. I was intrigued and read on. In the article he discusses the basics like taking progress photos, monitoring your success by taking measurements every few weeks, and moving every day. I nodded to myself and mentally ticked those boxes. And then I read the next point which really hit home with me:
No “Wondering or Worrying” Questions.
In this point he explained that change is hard because we have to give up what we know, like our habits and lifestyle, which leaves us feeling uneasy. In an effort to regain some of that certainty our brain can go a bit wild. We start to question whether what we’re doing is correct. ‘Should I take supplements?’, ‘What if I miss a workout or a meal?’, ‘What style of cardio should I be doing?’
I’m personally guilty of this. When I first decided to reclaim my health, I worried about everything. Was I eating enough protein? Should I eat 3 big meals or 5 smaller ones? How much exercise is ok? My mind was constantly flooded with these thoughts, and I experienced a lot of anxiety. I sought affirmation that I was doing things ‘right’, which would ease the anxiety monster, if only for a short period.
I was worrying and wondering about all the small details, instead of focusing on the bigger picture. In the article, Dr Berardi explains that the only two questions you should be asking yourself are: ‘What should I do today?’, and ‘How do I do that?’ These questions lead to a calm and focused approach to reaching your goals. But more importantly, they focus on ACTION.
Action is what will help you achieve success. Yes planning is important, but actually doing it is what counts. Last year, when I decided to stop worrying and just focus on the bigger picture, I was amazed at the progress I made. I felt mentally more at ease, I was confident in my choices, and my body began to respond. I realized there was no ‘right way’ to do something, I just needed to focus on what worked for me, and keep doing it! I was able to learn that simple is best, and consistency is key.
So next time you feel like your mind is spinning out, ask yourself this: ‘Am I focused on what I need to do right now? Or is this just wondering and worrying?’ Fret less, do more, be patient, and you will reach your goals in no time.
Never give up reaching for your goals. If I had to pick just one piece of advice to give to anyone it would be that. The game changer for me was – to not let anyone else be in control of my future. I try to combat unhelpful thoughts by realising there’s always someone out there suffering and has had a worse day or has more difficult troubles than me, so I suck it up and get on with it. I’m really very priviliged compared to many people and I try never to forget it.
Love it Beckie! You are so right, we must always keep things in perspective and stay positive.
Fantastic post Sarah, really impressed! As a former wonderer and worrier I will be bookmarking this for future use.
The game changer for me was learning mindfulness training in order to keep myself focused on the present and not heading off into the future. Now if I start worrying and wondering I make myself stop and listen to the sounds around me, and the sensations I am feeling. Works a treat!
And like Beckie, I have written all over the place “Never Give up”
Great advice Ali! I’ll definitely be practicing mindfulness more often and using your tips
Accept setbacks, they are part of change. Like the Healthy Diva reminded us, change is uncomfortable so we will revert to old ways. A setback is part of the change, accept it and move on. Don’t get mired in the failure. Trust me, it works. Baby steps, baby steps…they add up.
Yes…this is EXACTLY how I feel…every day I worry “what should I eat”…”oh no I ate the wrong thing”….”protein…need protein always (so sick of this one in particular”….”feeling SO bad for eating bread and actual GRAINS during the day AND night….eating SO much fruit….and fat (i have 3 tbsps oil alone each day…yipes)….worried that i’m gaining ALL WRONG becausse I do not exercise which is totally wrong….so guilty…
i want to eat intuitively…but i don’t know any more…i need to gain
and i don’t know what i like or what works for me…i eat a lot of dairy, and it does mess with me…but can’t i just have it anyway and STOP feeling the guilt…for the breads….for just sitting…ugh…life is just standing still and i’m not pursuing my goals and dreams (writing, etc, working) because I’m totally just thinking about this 24-7…
Getting over this feeling is hard and takes time so don’t beat yourself up about it. One tactic I used to manage all the noise and chatter in my head was cue words. When i felt negative self talk or worrying thoughts come on I would ‘STOP’ or ‘QUIT IT’ out load.
This is EXACTLY what I needed to hear today. Thank you! It reminded me of this image of a long distance race I use: that if I’m looking down (or behind) I’ll forget where I’m going and not see how much closer I am getting to that goal.
Another strategy I use is to think to myself…what’s the worst that can happen? Then get over it.
Making a To do list can help if someone is overwhelmed with work. Focusing just on the important tasks at hand can keep the mind from from worrying. The action of crossing off the tasks can feel quite nice. Like mini achievements of the day!
I have often used the ‘what’s the worst that could happen?’ strategy and found it very helpful…usually the answer is nothing earth shattering so no need to worry!
When someone figures out how to stop wondering and worrying PLEEEASE tell me!! : )
I think it’s something we have to work on everyday and the solution will be an individual thing…what works for one person may not work for the other
Ha! This is perfect and it’s totally me. Also, I LOVE Berardi and Precision Nutrition. I have my fingers crossed to get into the next nutrition certification course on March 7. Very good stuff lady!
ooo you’ll have to let me know if you get in…i’m keen to do that cert as well
Have to remind myself of this everyday. Stop worrying and just live! Good advice.
Haha. Great post! I am definitely a wonder / worrier… time to work on this…
I love this! Worry has to be the greatest enemy of any mind. Victory over that anxiety can only be reclamation of your thoughts and (just as you say) action! Thank you for reminding us of that!
-Bette Jane
SO encouraging!! Just what I needed to read this morning! My post today is actually about WORRYING (and why you shouldn’t!)
I think so when its a bout learning new things such as working out, one needs to get into it and slowely u ll know what and how. everyone has different needs, and a person will always know her/himself better than anybody else would.
the best advice given to me is that everyone makes misstakes in live, but that doesnt make u a fool. You are one if u make the same misstakes again and again. What happend in the past is gonne and over, always concentrate on the now because thats what matters!
staying positive and present is so important helene…great advice
AHhh I love you girl!! I also used to be consumed with “am I, what if ” etc, etc, for me I had to keep my WHY strong and burning in my belly all the time to never give up! You are rockin your passionate life!!!!
xxoo
thanks kris…you inspire me to be my best and stay positive…PS loved ur choc treats yesterday! made the choc coated blueberries…and yeah they are all gone now
My saying is from the old Time Management class, “If it is to be it is up to me”.
Fun post HFD! I wanted t tell you I finally got my essay done. I am sorry it took so long! I knew what I wanted to say but never had enough time to put it all together. I hope it is fun for you! Thanks!
I realized life’s too short to be stressed and worry about little things. As long as you and the ones your love have your health that’s all that matters <3
I feel like the older I get the more anxiety I have about my weight especially. I worry all the time about what I’m eating, when I need to eat it, and how much of it I’m eating! It’s so stressful! I really feel like sometimes I’m sabotaging my goal by doing this, but I can’t help it! Great post
I’m catching up on some reading today and I find myself in July reading this post from February. This is another great post. I think I tend to do the worrying and second guessing too. Sit and ponder am I doing things “right”? Then I realize I am not DOING anything but sitting and pondering! So – do! – and don’t worry so much. Thanks! Great plan!