Bite-Sized Focus

Some days I convince myself that working out isn’t worth it.

“Hm, do I have time to jump rope today? I should jump for 30 minutes, at least. Then I should spend about 15 minutes stretching. Obviously I’ll need to shower after that. All in that’s an hour and a half. But wait, when do I eat? Before my shower? After? You know what, there are too many decisions to make, I just won’t workout today.”

Other days I just DO IT. No thinking, no planning, I just pick up that rope and freaking go!

After those days, those just-do-it days, I always feel SO much better. My anxiety? Minimal. My energy levels? Through the roof. My sense of well-being and contentness with life in general? All the way up.

Point being, working out is generally worth it. Even if you have a busy day, just 10 minutes of intentional movement can make a difference. Your body and your mind will thank you. BUT you probably already know this. I know this and yet I still focus on all the decisions I need to make rather than actually working out. The truth is, some days I focus on the gap.

💡 The Gap: A mysterious space between right now and where you would like (or need) to be. Often this space is filled with numerous steps that must be completed.

In the gap between now and when you’ve finished the workout you need to decide: What should you wear? Cardio or lift? Bro-split or full body day? How many reps? How much time should I take? When you focus on the gap, you get stuck in this frenetic decision making spiral. Now the workout feels intimidating and time consuming.

So the easiest decision becomes: don’t work out. After all, why make a dozen decisions when you can make only one?

Timothy Pychyl says “there is nothing to prevent us from acting in a timely manner except our own reluctance to act.”

We procrastinate and spiral into our bad habits because we focus on this gap and all the tiny decisions contained in it. We decide not to act, so we can avoid making decisions that require action.

“There is only one way to eat an elephant: one bite at a time.” - Desmond Tutu

So what if we focus on the next step? What if our focus is only on the very first decision we must make? And what if we make that decision perfectly bite-sized, super easy to handle? What if we decide: Let’s get dressed. Notice how we are NOT thinking about what we do after we’re dressed, just simply that we get dressed.

*Remember: when motivation is at an all time low, anything is better than nothing! Be kind to yourself, and build that momentum.*

Boom. Now we’re dressed. Let’s focus on the next step. Go outside (or wherever you workout. I highly recommend exercising outside, but let’s not get side tracked). Once you get to your desired place to workout, I can almost guarantee that you will do something. You’ve built just enough momentum, dragged yourself just enough across that scary gap, that everything else will fall into line. I mean, you may not have the most glorious workout that day, but chances are you will move your body in some way. And that’s the goal!

The goal is not perfection. The goal is not to be enthused and eager to workout alllll the time. There are always days when your bed sounds SO much better! Rest when you need to, but don’t rest because you’d rather put off making decisions. Don’t rest because you’re afraid of the gap. Focus on the smallest next step you can think of. Build momentum slowly and bridge that silly gap. Joy is on the other side ✨

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🍳 MEAL PREP BREAKFAST

Breakfast is my favorite meal of the day. More specifically, eggs are hands down my favorite protein source. It pains me to go a whole day without a single egg. How to avoid this sad day of no eggs? ~ breakfast meal prep!! ~

A lovely fall time example: boiled eggs and roasted sweet potatoes topped with a za’atar and olive oil glaze

Meal Prep Breakfast is so dang customizable, there are probably HUNDREDS of possible combinations. Here is a classic formula that will never let you down:

• 🥚 Boiled eggs — you can boil a heck-ton at the start of the week

• 🥔 Roasted veggies — I try to keep it seasonal. Fall options:

  • Potatoes (regular or sweet)

  • Squash

  • Carrots + Mushrooms

  • Onions + Apples

• 🌟 Flavoring — your opportunity to get real creative. Some examples:

  • Za’atar and olive oil

  • Balsamic Glaze

  • Hot chili oil

  • Sauerkraut

• 🫐 Fruit — not pictured here, but always a welcome addition

Try your hand at meal prep breakfast and let me know the combinations you come up with!

I hope you have a fabulous week ✨