Ask a Health Coach: Who’s Keeping You Accountable?

woman resting after an intense workout in home, talking on the phone, flare lightHey folks! In this week’s Ask a Health Coach, Erin is addressing your concerns about shocking your consuming regular, wrangling sugar yearnings, and how to understand if you must work with a health coach. We enjoy getting your concerns, so ask yours in the remarks listed below or in our Mark’s Daily Apple Facebook group.


Diana asked:
“I’ve been paleo for about six months and I’m getting sick of eating all the same foods day after day. What ideas do you have for mixing things up?”

This is a concern I get asked all the time. And my response is normally something in the world of, “if you’re sick of eating the same things, then eat different things.” Truthfully, if a nutritional expert informs you what to consume, you’ll have some resistance to a few of those foods. It’s one of the factors I don’t use meal strategies to my customers: I don’t actually wish to inform individuals what to consume! As human beings, we’re pre-wired to withstand when somebody informs us to do something that breaks what we’re familiar with. That, and the truth that I desire you to find out how to feed yourself long after our sessions conclude.

Possibly you’re not exactly sure what to consume. Fortunately the web is filled with remarkable resources, including this one right here. Consume anything on this list, in any combination you desire. It’s that basic! No complex dishes needed. Still require concepts? Keep reading.

Here’s a workout I utilize with my customers that may be valuable here. Take a sheet of paper and make a chart that has 3 columns and 7 rows.

  1. Compose the primaries through 7 in the very first column
  2. Write down your preferred proteins in the 2nd column
  3. Include your preferred veggies to the 3rd column

In less than a minute’s time, you’ve got a week’s worth of meals. And if you actually wish to get insane, mix and match the proteins and veggies in your chart. I’ve had customers appoint numbers to their protein and veg lists, and after that utilize a set of dice to throw up meal combinations; gamifying it, rather.

Among the very best methods I understand to assist is by informing you, setting you on the course to look after this things yourself. Due to the fact that in the end, who’s going to exist? You. And if after this, you get tired of consuming the exact same things once again, get a fresh sheet of paper and make a brand-new list.

You definitely need to enjoy every bite of food you consume, or you’ll have a hard time to remain on your Primal course. We desire this to feel uncomplicated, and gratifying, and satisfying.

Sammy asked:
“I need to get back to keto, but I’m struggling with sweets. My sugar cravings are really bad this time! And it doesn’t help that my wife is always bringing home desserts. Suggestions, please!”

It can be irritating when a partner, partner, or roomie isn’t on the exact same page as you when it concerns your health. It’s one of the most constant obstacles I assist my customers browse. Undoubtedly, if the sugary foods weren’t in your house to start with, you’d be having a simpler time here. That’s a discussion to have with your partner. Might your partner be open to having unique designated “treat days” a number of days each week, where everybody gets to head out and treat themselves to their favorite extravagance, however those deals with don’t live in the house full-time?

Let’s talk for a minute about your own battles with sugary foods. As you’ve observed, dumping sugary foods from your diet plan can be hard. I see a great deal of my own customers spiral into self-destructive patterns of regret and pity when they have a hard time, believing they must be more powerful or more identified or have more determination. The important things is, we’re hard-wired to look for fast energy. Plus, we’re continuously bombarded by marketing and messaging that motivates us to enjoy a variety of less-than-healthy, hyperpalatable foods.


Does that imply you’re destined combat your yearnings permanently? Nope. It simply suggests you need to go about it a various method. Possibly you’ve observed that your yearnings for sugary foods begin whenever you have a demanding day or feel nervous or denied or odor something that advises you of your preferred snickerdoodle cookie from youth.

Yearnings are typically more mental than they are physiological, so see if any of these elements resonate with you:

  • Being too limiting. Denying yourself excessive and even viewing that you’re being denied can wind up backfiring. Research studies reveal that standard “dieters” have considerably more food yearnings, specifically for sweet foods.
  • Psychological associations. Yearnings are connected to the brain’s memory center. Understanding that the locations of the brain triggered by yearnings are likewise in charge of real estate memories can assist you begin to break the cycle.
  • Persistent tension. Sugar intake momentarily increases serotonin, the neurotransmitter that controls state of mind. So, when you’re feeling stressed out, rather of grabbing a reward, discover a non-food method to decompress.
  • Existing rituals. When you consciously or subconsciously seek out sweets in specific situations (i.e. at the movies, summer BBQs, after dinner), you form the expectation that it will happen every time. Become aware of your triggers and start to develop rituals that better suit your goals. (By the method, I’m of the personal belief that some of our “treat rituals” ought to be allowed to stick around. I think humans are hedonistic pleasure-seekers at the core, and too much rigidity just brings us right back to to bullet point #1…)

The only person responsible for your actions is you; and I say this to empower you. You’re in charge, here! Understanding the reasons for your cravings is the first step in taking back your power.

Charron asked:
“After months of trying unsuccessfully to do it on my own, I think I’m ready to hire a health coach – someone who can answer my questions, guide my macro targets, and help me stay accountable. Any tips on what I should be looking for?”

I have a section on my intake form for new clients that basically asks these three questions:

  • Are you prepared and excited to embark on a change?
  • Do you have the support you need at home and in your life to succeed?
  • Are you prepared to hold yourself accountable to the changes prescribed?

Why do I tell you this? Because even if you decide to hire a health professional, you’ll be the one doing the work. A health coach isn’t technically your accountability partner; they’re your guide to your own self-accountability. In my practice, I teach my clients how to create accountability from within so that after we’re done working together, they have the skills to keep going, which is really what long-term health is all about.

Whether you hire someone or continue to do it solo, this is the time to reacquaint yourself with why you wanted to make this change in the first place. Reconnecting with your ‘why’ is crucial if you want to navigate the ups and downs of your journey.

It’s also important to know where you stand on support. I can’t stress the importance of this: your support network, and the support of your environment are some of the first factors to square up before you embark on massive change. Are your friends/family/co-workers onboard with your objectives? If so, great. If not, decide what you need to do to stay on track, regardless of their attitudes or behaviours. Your coach can help you strategize ways to support yourself, if and when your support network fails to step up to the plate.

And finally, figure out your potential barriers. What obstacles might come up? And what’s going to motivate you to keep going when it gets a little uncomfortable (which, by the method, it always will)? Knowing the answer to these questions will help you stay the course. Your health coach will take great care of you during your working relationship, and will be a steady source of education and support, but ultimately, you need to be there for yourself.

What about you? How do you handle accountability?

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About the Author

Erin Power is the Coaching and Curriculum Director for Primal Health Coach Institute. She also helps her customers regain a loving and trusting relationship with their bodies—while restoring their metabolic health, so they can lose fat and gain energy—via her own private health coaching practice, eat.simple.

If you have a passion for health and wellness and a desire to help people like Erin does every day for her customers, consider becoming a certified health coach yourself. Learn the 3 simple steps to building a successful health training organization in 6 months or less in this unique information session hosted by PHCI co-founder Mark Sisson.

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Jobber Wiki author Frank Long contributed to this report.