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Breakthrough Fitness

Clean It Up

I’m a fan of resolutions. I like Monday resolutions, after rejection resolutions and post-holiday resolutions. There is nothing wrong with moments in our lives when we stand back and assess what we could do better.

I’m a big fan of resolutions that involve improving your health, strength and quality of life.

One of the best ways to start making changes is to clean up your environment. The kitchen is a great place to start!

Coach Dom’s First Law

If a food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.

The corollary of Coach Dom’s First Law is:

If a healthy food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.

Long-term health, strength and quality of life begins with a “trusted safety system”.

Keep healthy stuff near you and convenient. Make your routines and environment support your coaching journey.

 

Make unhealthy stuff very inconvenient. Make it hard for unhealthy stuff to get to you. If it doesn’t help you reach your goals, you don’t need it near you.

A good kitchen set-up makes things easy.

When you have a clear structure and a trusted system, you don’t have to think. You can just execute.

Red, yellow, and green light foods and drinks

I like the “traffic light” concept: red, yellow, and green light foods and drinks.

Each person will have a slightly different list of red, yellow, and green lights.

“Red light” foods are foods that are just bad news for you.

Maybe they make you feel sick, or they trigger you to eat too much, or you know they’re an unhealthy choice for you, etc.

Red means “no go”. (Or at least very rarely.)

What “red light” foods and drinks do you have?

 

What “red light” foods and drinks are you willing to part with or make more inconvenient to get to?

“Yellow light” foods are foods that are sometimes OK, sometimes not.

Maybe you can eat a little bit without feeling ill, or you can eat them sanely at a restaurant with others but not at home alone, or you can have them as an occasional treat, etc.

Yellow means “approach with caution”.

What “yellow light” foods and drinks do you have?

 

What “yellow light” foods and drinks are you willing to part with or make more inconvenient to get to?

“Green light” foods are foods that make you feel good mentally and physically, and that you can eat normally, slowly and stop when you are satisfied.

These are usually things like fruits and vegetables, lean protein, and legumes.

Green means “go for it!”

What “green light” foods and drinks do you have?

 

What “green light” foods and drinks could you stock up on or add?

Your environment- home, work, car (these are the three people spend the most time at) needs to set you up for success. HOME is a great place to start because you have total control over it.

Here are a few other questions you need to ask yourself if you are serious about making changes in 2022…

Right now, do you have a system for regular food preparation? (e.g., weekly meal prep, making lunches the night before) If yes, what?

 

Right now, do you have a system for shopping and stocking food? (e.g., creating a weekly shopping list) If yes, what?

 

What, if anything, could you do to improve your kitchen’s organization and food preparation systems?

The holidays were rough on my diet and this is exactly where I start when it needs to be cleaned up.

Keep moving,

Coach Dom

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