Hey ,
Lately, Iāve been working with my clients on a principle youāve likely heard of: the 80/20 rule.
The idea is simple: you focus on making a positive behavior change 80% of the time, leaving room for life to happen the other 20%. Many people feel a wave of relief when they hear about that 20% "hall pass." As a health coach, however, I know that if we don't have a clear plan for the 80%, that 20% can quickly take over. The key is making the 80% feel doable and effective - not perfect.
Take my senior clients, for example. Many of them are prescribed a low-carb diet from their registered dietician to help manage their diabetes. Shifting from a lifetime of eating a high-carb diet is a big ask, but they are motivated. So we work together to make it happen - but not by focusing on strict rules. Instead, we focus on a simple strategy: we add fiber and protein to any meal or snack that contains carbohydrates to start the shift.
This small, consistent change works wonders. The fiber and protein slow down the blood sugar spike, which helps them feel better and see better numbers when they check their levels. Most importantly, it helps them build the confidence to see that they can make a change and feel in control of their health. Soon, it becomes easier for them to make the changes they need to make because their body hasn't been shocked with a change that was too hard and too fast.
The best part about this simple habit is that it often trickles into the 20% as well. When they do find themselves at a birthday party of special celebration, they've got a habit download to remind them to eat something with fiber and protein in it before having their dessert. Because as we say, food is community and sharing in those moments with loved ones us the soul food we all need.
This focus on one simple change has instilled a larger awareness in me, too. I don't have diabetes, but talking about fiber so much lately has me consciously upping my own intake. The simplicity of including a little more dietary fiber has me feeling more satisfied, energized, and well, let's just say my digestion is... happy.
That's the power of focusing on a strategy that works. It's a single habit that builds a solid foundation for your health goals, one that can withstand the ups and downs of everyday life.
If you're curious about where to start, I've put together a free download with some great ideas for getting more fiber in your meals.
Test them out and let me know which works well for you. It can be as simple as a handful of nuts to start of a meal or a sprinkling of seeds on your salad. Or maybe, it's adding a pile of veggies to your next plate. (You'll notice that veggies didn't make the list, but they are a given!)
Have fun with it and hop you have a great week!
Living Well With You, Not At You,
Coach JZ (Jenna)
Save The Dates:
Group Pilates & Fitness Classes at It's Lit Studio:
AUGUST Schedule:
Mondays - 12pm: Pilates Matwork - all levels
6pm: Sweat and Shine
Wednesdays - 6pm: Step and Stretch (step aerobics)
Thursdays - 6pm: Pilates For Real People ( a mobility-based, inclusive class with lots of variations)
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