I am loving the feedback I’m getting from the survey I posted on Thursday!
One thing I heard from many people so far: more nutrition posts!
I hear you loud and clear, guys! Your wish is my command…
This week, I want to talk about little changes you can make in your life right now to get big-time results.
So many people have that “not unhealthy diet.” You know, the one where you make good choices when you think about it or when you’re not pressured by those around you to eat/drink unhealthily. The rest of the time, however, is the kicker.
There are a lot of tiny things you may not realize you’re doing that can be keeping you from achieving that drastic change you want to see.
Like we saw with Ryan, the commitment to yourself, to your health, to your overall well-being, is the utmost important aspect of this equation. Once you have that down, actions make the actual changes possible.
Today, I want to talk about commitment and the easy way to eat healthy, the 90% Principle. It makes it super-simple to stay on track without going give-me-a-piece-of-cake-now-crazy!
So what one change can you make to turn your diet from “not unhealthy” to Amy-approved? Read on to find out commitment #1 for this week…
Commit to 90%
Think about it: if you say you make good choices, but then you…
- make not-so-good choices for lunch ’cause you’re at work and there “just aren’t that many healthy options”
- you wake up late and don’t have time to make breakfast so you grab a muffin/pastry/smoothie with tons of added sugar/”protein” bar/anything with “Mc” in the name
- choose the “healthy” cereals/packaged foods instead of whole foods
- you cave into that afternoon sugary latte
- you can’t resist the happy hour with coworkers because it’s only once a week… the other times are with friends… and then there’s date night…
…the truth of the matter is you’re only sticking to a 50-50 diet at best… which is just fine if you’re getting the results you want!
If you do all these things, but keep saying, “I don’t know why I just can’t lose this weight,” however, I’m gonna take this opportunity to call you out:
Now you know why you aren’t.
Remove “can’t” from your vocabulary right now.
You CAN change it if you WANT to.
You have to want it enough to commit to change your habits completely.
This won’t be for just a few weeks.
You won’t have an end date where you can give it all up and go back to your old habits.
This is a lifestyle makeover.
This is for good.
Are you ready to make that kind of commitment to get these results you want for good?
If yes, read on. Otherwise, the rest of this post won’t be worth your time.
Tough love day, guys. Gotta do it every so often.
There’s a very easy way to structure out your diet without going crazy or overly restrictive (and, therefore, unhealthy in its own right). I call it The 90% Principle.
I’d like to revisit this 90% Principle because I haven’t written about it in quite a while, and it keeps me from going insane on my healthy diet.
Think about all the meals you have. For most people, that’s breakfast, morning snack, lunch, afternoon snack, dinner and maybe dessert. 5-6 meals per day for most people.
Now, multiply that by the days in the week and you’ll come up with 35 to 42 meals per week.
What I do is commit my diet to 90% of those meals being whole-food based. That means 31-38 of my meals will be:
- free of processed foods
- have no sugar added
- have no trans fats
- have at least 1 serving of veggies or fruit (usually it’s more like 2 or 3)
- have a ratio of around 30% protein, 40% carbohydrate and 30% fat (for my body type in particular- yours is likely different)
The other 3-4 meals per week are my “opportunity meals.” These are usually comprised of the following (not altogether!):
- chocolate bars
- curry chicken salad
- french fries
- …and many, MANY other options
I love me some chocolate. Like, LOVE. With all capitals and bolding…
If I didn’t make room for that in my diet, I’d go crazy in no time.
This 90% diet is the best way I have found for my clients and me to stay lean and perform to our best capacity, while avoiding diet sabotage due to over-restricting.
When I know that I can eat something like my coveted yogurtland at least once a week, I don’t obsess over never being able to have it. I have it, then I’m done with it. Craving satisfied.
My clients find the same success; as long as they stick to that 90%, they reach their goals no problem.
Now, this isn’t the same for everybody. I can’t handle a lot of the things that other people can like starchy carbohydrates during the day (I’ve had to cut those out due to energy issues and weight gain).
Every BODY is different. Listen to yours and give it what it needs.
Does this sound like something you’d be able to follow?
I have an idea:
LET’S MAKE THIS A CHALLENGE!!!
This is my excited face:
Who’s in for the 90% Challenge?
For the next 2 weeks, commit to making 90% of your meals whole-food based and without added sugars or processed nonsense.
Comment below with “I’m in” to join the 90% challenge by Thursday, October 18th, and I’ll send you the Precision Nutrition 5 Habits Cheat Sheet to help you make the right choices to lead a long, healthy life!
This same sheet is one of the first things I give to new clients to help inform their diet choices. It’s a great guideline for healthy eating, and given out by my sports nutrition certification, Precision Nutrition. They’re my nutrition gurus. :)
Make sure to check back in on Thursday when we go over the single most important tool I give to new clients when cleaning up their diet.
Can you guess what it is?
Only one way to find out… See you on Thursday!
P.S. If you haven’t taken the survey yet, would you mind filling it out really quick? It can really help me as I bring Strong Inside Out to the next level. I’ll embed it below again. Thanks so much!