Fortitude Fridays #16

Read Time: 5 mins

Thought to Ponder:

“Beating the competition is relatively easy. Beating yourself is a never-ending commitment”

-Phil Knight

​Your ultimate coach and sole competitor is the person you were yesterday. Stay dedicated.

Question to Ask Yourself:

Are the pressures of achieving “perfect health” hindering your ability to truly embrace a healthy lifestyle?

Imagine a person who has been striving for the “perfect” body, following strict diets, and adhering to intense workout routines. Despite their efforts, they feel exhausted and disconnected from what truly matters to them—enjoying life, meaningful relationships, and inner happiness. By shifting their perspective and embracing progress over perfection, they decide to prioritize balance and self-care. They find joy in diverse physical activities, nourishing their body with a balanced approach to nutrition, and cultivating meaningful connections. As a result, they experience a newfound sense of fulfillment, happiness, and genuine health.

In a world that often demands excellence in every aspect of life, it's crucial to remember that it's impossible to excel at everything simultaneously. Embracing our humanity means acknowledging that it's okay not to be perfect in every area. Our bodies thrive on balance, not an unattainable idea of flawlessness. It's essential to release the pressure of striving for "perfect health" and instead focus on living a genuinely healthy life.

Choose what matters most at that moment, focus, re-evaluate, repeat.

​

My Answer: For most of my life, the answer was yes. It took years of deprogramming and constant revaluation to get to a place of progress over perfection. Today my health looks like hitting my protein most days, drinking 120 oz of water, strength training 4x a week, and daily hikes. It can also look like sitting on a SUP board in the middle of a lake at 10 am, with Oreos and a White Claw in hand, watching the otters and loons swim by. Balance meets progress perfectly.

The Almanack of Naval Ravikant: A Guide to Wealth and Happiness

by Erik Jorgenson

I recently finished this book and honestly, it caught me off guard in the most delightful way. As someone who indulges in a wide range of genres, from business to finance to behavior change, mindset and life lessons, I found this book to be an extraordinary amalgamation of it all. It's a treasure trove of concise wisdom and insights from a renowned entrepreneur and investor, Naval Ravikant. What struck me most was Naval's unexpected ability to offer a holistic, balanced approach to life, despite his immense success and a net worth of over $65 million. The book delves into diverse topics—wealth, happiness, philosophy, and personal growth—providing practical advice and profound philosophical perspectives. It has become my go-to reference manual, providing an effortless source of impactful inspiration whenever I seek a quick and meaningful dose of wisdom.

Take Away: Lessons on self-awareness, wealth, learning, personal freedom, and embracing the present moment. It has timeless inspiration, guiding readers to reflect on their beliefs and pursue self-mastery, happiness, and fulfillment.

Tactic to Try: Sticking to Your Nutrition Goals During the Barbecue Season

Ten strategies to help you stay on track during the summer months

Summer is here! 'Tis the season for outdoor cookouts, pool gatherings, weddings, and enjoying social activities in the sun. As enjoyable as these gatherings are, they can also prove to be challenging in terms of maintaining one’s nutrition and fitness goals.

Fortunately, attending a summer barbecue doesn’t have to be detrimental to your goals. Navigating food temptations, staying committed to your plan, and enjoying yourself at social events can be overwhelming without a well-thought-out strategy in place. With that in mind, here are ten of my favorite strategies to successfully navigate the summer barbecue season without derailing your progress.

Here's how it works:

1. Set your intentions: Before heading to the party, establish your goals and motivations. Remind yourself of your commitment to maintaining a balanced diet and making healthy choices.
2. Eat a nutritious meal beforehand: Have a well-rounded meal that includes lean protein, fiber, and healthy fats before you arrive at the party. This will help keep you satiated and less likely to indulge in unhealthy options.
3. Hydrate with water: Start hydrating before the party and continue drinking water throughout the event. Staying hydrated can help curb unnecessary snacking and reduce the urge to over consume alcohol.
4. Survey the food options: Take a moment to assess the available food choices. Look for healthier options like fruits, vegetables, lean proteins, and whole grains. Opt for nutritious options while being mindful of portion sizes. You can't go wrong filling half your plate with colorful, fresh fruit or veggies.
5. Practice mindful eating: Slow down and savor each bite. Pay attention to your body’s cues of hunger and fullness. Engage in conversations and enjoy the company instead of mindlessly snacking.
6. Keep your plate full: While it may seem counterintuitive, a full plate can actually deter unwanted comments or inquiries about your food choices. By filling your plate with an abundance of vegetables, it becomes challenging for anyone to insist on piling additional food onto your plate. In the event that someone does attempt to persuade you, it becomes simple to politely point out that there is simply no space left.
7. Be strategic with alcohol: If you choose to drink, do so in moderation. Plan ahead the number of drinks you will have and stick to it. Alternate alcoholic beverages with non-alcoholic ones, such as sparkling water or unsweetened iced tea. Avoid sugary mixers and opt for lighter options like wine or spirits with soda water and lime. Not drinking? I made a video with some tactics to navigate this, but one of my favorites strategies is to always carry a drink around (especially a soda water with lime) because no one if going to offer you a drink if you already have one.
8. Socialize and stay active: Engage in conversations, participate in activities, and enjoy the atmosphere. By staying socially active, you’re less likely to focus solely on eating or drinking. Be the first one to go play yard games if they are available, start the corn hole tournament, or play with the kids!
9. Bring a healthy dish: If it’s appropriate, offer to bring a nutritious dish to share. This way, you can ensure there’s at least one healthier option available that aligns with your dietary goals. This is my number one go-to move for parties, and 95 % of the time the host is extremely grateful for the contribution. I always volunteer to bring a veggie/fruit platter or a healthy salad.
10. Plan an exit strategy: Decide on a reasonable time to leave the party. By setting a limit, you can avoid late-night snacking or excessive drinking that can occur as the event progresses.

By implementing these strategies, you can maintain a balanced approach to eating and drinking at summer BBQs and parties, ensuring you enjoy yourself while staying mindful of your health goals!

Thanks for reading and I hope you have a fun weekend! Until next week...

You got this,