Transcript of the show:
Well, hello there. Welcome back. I'm Nicole Tatro. And today I wanted to take a few minutes to talk to you about what my precision nutrition schooling calls, High Impact Fundamentals. I wanted to start with one thing. I want you to start realizing that you have to take small steps in order to get to larger goals. And in order to do that,
the first high impact fundamental I want to talk about is Plan, Prioritize, and Prepare. Basically, it's the how before the what approach. So there are two components I want to talk about today. First, make time. You need to adopt a weekly or daily ritual. Obviously, it'd be ideal if you had both, but we'll take what we can get.
The second step is to take a small action. Now I said a small action. So one, this could be anything like a five-minute action. That's kind of our default five minutes. This is something that you take action towards your larger goal. Okay? So let's break it down a little bit. Making time. We're all a little bit rushed and feeling busy these days,
or at least I feel like I have been my entire life. I don't know about you, but I want you to think about something. If we don't make time, time will be taken from us. A really powerful statement, right? So I want you to think about that. If you don't make your own time for your priorities, yourself, your healthcare,
your fitness, then that time will be taken by something else. Especially if you are a healer or a caregiver, or if you're a mom, that's what happens. Okay. So in order to practice planning, prioritizing, and preparing, I have a few examples for you. How about using a calendar or auto-reminders? We can use them right here on our phone - auto-reminders to schedule our shopping,
our grocery shopping, or maybe schedule our workout or any other appointment that you want to plan for yourself. Schedule it. I have this conversation with a patient just this morning. It works because we are so busy and so consumed and that time will just slip away if we don't plan it. Okay. I want you also, this is kind of a pro tip here.
Anticipate potential obstacles or setbacks. Think about those in advance. Think about what you will do if that happens. Okay. So then you'll be prepared and you won't be kind of set off into another loop and lose a whole bunch of other time. So anticipate those things decide in advance what daily or weekly priorities that you will take on. What will they be?
Little pro tip hint here. Make sure that good nutrition and healthy behaviors are on that list. As far as adopting a weekly and or a daily ritual. Here are a few tips, a few examples. Doing small meal prep tasks. This is like just packing a healthy lunch, or maybe chopping a few vegetables to have on hand as snacks instead of having another poor food choice.
Just small, okay? Something you can do in five minutes. You can even do larger meal prep, tasks. That's more like batch cooking. So that's a little bit of a larger task. Or how about, this is something I do. Prepare or plan your workout clothes the night before. I put them out on a little, I have a little zebra stamp thing,
that I have, and they're there and ready when my alarm clock goes off for me to wake up, to work out, to jump on my bike. They're there. Okay. There is no excuse for me to be like, oh, I'm too tired to pick out my clothes. I can't turn on the light to find it. Prepare in advance and pack them.
Another example would be to arrange childcare so that you can go to the gym or that you can have a spouse or a loved one take care of the child so that you can work out, even if it's at your own home. So these are just anything that could be five minutes in the morning, or maybe in the evening, you can set those rituals.
Maybe it turns into 30 minutes, every other, or every few days, maybe it's one to two hours for you over weekends. Find what works best for you. Okay? That's the key to really having success - is making sure that it works for you. Okay. Onto the second one, taking a small action. Okay? You might feel stuck. A lot of us do.
Maybe you're stuck in a rut. Maybe you feel like it's too much to try to be healthy. Maybe you're just so overwhelmed. Maybe you just don't know where to start. There are so many reasons, but I'm telling you the taking action helps us get unstuck immediately. This is like a pro tip. Okay? As soon as you take action, you are moving forward and you get unstuck.
You're no longer stuck and it doesn't have to be some sort of huge task. We're talking about small, small one baby step toward that goal. Let's try again. Action comes before motivation. Once the action is taken, motivation will follow. So you can't use that as an excuse. So many people think they have to have motivation before they can do anything.
No, it's action. Take one small action and make this become a habit. Taking a small action makes it manageable. If five minutes is too much, do one minute. If one minute is too much, do 10 seconds. Maybe it's swallowing a supplement. Maybe it's flossing your teeth to be healthier. That probably takes more than 10 seconds, but you know what I mean?
Like it just makes it manageable and doable for you, make it a win. So something that's very powerful for my clients and my customers is to brainstorm a few possible small actions that might move you in the direction of your goals. This can serve as a declaration of your intent to make us a true change. And if we don't do that, it kind of sits out there and doesn't mean anything.
So declare it, declare your action, declare your change now. So something that might be helpful is what precision nutrition calls, the four circle exercise. So when you have this, you kind of reverse engineer until you are ready, willing, and able to take today's action. So you start with your outcome, your end goal. Then you move to this month,
I will. And then you fill in the blank. Then it goes this week I will. And then you go today. I will see how that can really be powerful. So think of that four circle exercise. Let me give you a couple of examples. Before we finish up an example of some five-minute actions that are completely doable for someone like you,
Book a physical therapy appointment, take a vitamin, go to bed five minutes earlier, floss, like we just talked about. Maybe you want to try meditating for five minutes, take a five-minute walk, take an extra five minutes for foam rolling or stretching. Gosh, you guys, the list goes on, but you need to make this about you.
And it's all about taking small action steps that you can handle that are towards your end goal. So maybe you think this is that's too easy. Like really? She didn't give me anything new, but if you really rewatch this video, it is so powerful, so productive if you put it into action. So just as a recap, two things you need to make time.
Don't allow it to get stolen from you and to take a small action. I am so excited to hear from you. I would love to hear what you come up with in your brainstorming. Reach out. Let me know, send me a message. I really want to hear from you. I want to know how this works. This is huge. This is what we would do if we were working together in more of a coaching setting.
So take advantage. All right, you deserve to live your best-balanced life full of joy and happiness. So why don't you go start now? Take care. Bye for now.