My Journey Part 2: Speeding Up

Coach: Hi Nadin, it’s been 2 weeks since we spoke. How have things been?

Me: Some days have been really good, others have been difficult.

Coach: Please tell me more about that. 

Me: I’m not seeing progress as fast as I would like. So sometimes I get discouraged and want to quit. It doesn’t seem to be worth it. But other days it’s sunny outside, I’ve slept well and I could take on anything.

Coach: These sort of changes – to your body and your well-being – can take some time. You may not be seeing any progress for the first few months… You’re feeling discouraged that things are changing so slowly. But they are changing, aren’t they?

Me: Yes, my weight has dropped a tiny bit and I can do a couple of squats and push-ups. 

Coach: We need to be kind with ourselves and give ourselves time to get better. Let’s focus on keeping you moving forward towards your goal – building strength. Last time we spoke you committed to packing yourself a lunchbox to have nourishing snacks on hand, and to go for walks. How has that been working for you?

Me: The lunchbox works great. After the morning rush I don’t have to think about what I should eat. And I don’t let myself raid the pantry because there is a lunchbox with protein, fruit and veggies ready to grab. I’m still craving sweets, and today for example I bought two chocolate bars and enjoyed one when I got home. But it was a difficult day after that and I really really wanted to eat that second one too. It took all my willpower not to. I’m just really still craving all that sweet and salty snack food, but with the lunchboxes at least I’m starting off with protein and fruit, and there’s less space for sweets.

Coach: You are off to a good start! Can you keep packing those lunchboxes?

Me: Absolutely. 

Coach: What, if anything, could you change next to help yourself have more energy and eat better?

Me: I want to drink more water. I used to drink 3 liters a day and feel great. Now it’s more like 1.5 liters a day.

Coach: Drinking water is so important for feeling good. A person can lose 2.6 liters on a normal day. And even slight dehydration affects concentration. Also, we can often think we are hungry when our body is actually asking for water! What would motivate you to drink those 3 liters a day?

Me: I have my water bottle with me already. I just need to empty it. I think I just need some structure. Maybe I could empty it once for breakfast, and then for lunch, for dinner and after dinner? 

Coach: You may want to not drink too much just before bed. Since you are breastfeeding, perhaps you could empty a bottle overnight? Do you think this pattern is achievable for you?

Me: I think so. It’ll be more difficult when I’m out and when there’s no toilet close by. But at home it’s no problem.

Coach: May I suggest something? How about we aim to follow this 4 bottles a day plan when you are home, and drink as much as we can on the other days? How do you feel about that?

Me: That sounds reasonable. I’ll start tomorrow.

Coach: You said you have a water bottle on hand, correct?

Me: Yes, and tomorrow is a day at home. 

Coach: Now the second goal we set last time was to walk after school drop-off with your core engaged, to start building strength. How has that been going?

Me: I walk when the weather is okay, which to be honest it hasn’t been most days this week. It feels good to walk. I enjoy it and feel energized afterwards. I can’t keep my core engaged the whole time, but I try to keep a good posture. It seems to help, I can do a plank and incline push-ups now.

Coach: Good work! You’re getting there. Can you keep up those walks?

Me: I really like them, so yes.

Coach: What could we add as the next step to get you closer to your goal?

Me: Maybe some stretches? Work on my flexibility?

Coach: When could you see yourself taking a few minutes to stretch? And maybe make it a short mindfulness break in your day?

Me: I’m not sure, to be honest. Mornings are a rush, during the day I don’t really have time and the evenings are pretty full. I need to think about that one, sorry. 

Coach: When, if at all, did you usually work out ?

Me: Before I had kids I got my workout in at home after dinner. With one child I sometimes still got to do that, and sometimes all I had time for were squats while brushing my teeth and push-ups before bed. And now with two I don’t seem to have any time at all. 

Coach: You have a lot on and not a lot of moments to yourself. Maybe we need to start smaller. If you just did a single stretch, when could you make time for that?

Me: Probably before brushing my teeth.

Coach: Would you be willing to give that a try, and if it works, build on it?

Me: Yes, I think so.

Coach: On a scale from 1 to 10, one being ‘no way’, how confident do you feel in getting started with stretching that way?

Me: About a 5. I just don’t know if it’ll work. I wish I could just take an hour in the morning, go outside and stretch and work out. But it’s just not happening. I’m too tired, the kids are up before my alarm even goes off, and getting everyone out the door on time is already pretty stressful.

Coach: It does take some creativity, that’s for sure. May I suggest something? You don’t have to start with an hour straight off the bat. You can take small steps towards the vision – having time for yourself in the morning – and gently shift things to create more and more room, starting with that stretch before brushing your teeth. Combined with the quick walk after drop-off and your micro workout whenever you can, you’ve come pretty far in two weeks! Please remember to be kind to yourself and not overwhelm yourself. Take breathing breaks when you need them. You are doing a lot already. 

Me: I will. When it gets too much, I know I can give myself a rest and take a break. 

Coach: So let me summarize, you are going to aim for 4 bottles of water per day when you are home – one before breakfast, one before lunch, one before dinner and one overnight. You are also going to start doing one stretch before brushing your teeth. I’ll chat with you again in two week’s time. If you have any questions or need anything before then, please let me know, okay?

Me: Thank you so much for your time. See you then!