After teaching a fabulous workshop at Lululemon East Hampton, I felt the need to write a blog post about the six pillars of living Simple Clean and Whole. During the workshop, I spoke a lot about negotiable and non-negotiable rituals. What I’m going to share with you in this article is just a taste of my non-negotiable rituals. You can find the complete ebook, Back to Basics, here.
The Domino Effect of Being Negotiable with Yourself
When I started my journey on Simple Clean and Whole, I practiced many new rituals that became habits — thus, Back to Basics. Once I began my practice, I noticed that when I became negotiable with my rituals, then everything else that keeps me healthy became negotiable as well.
If I was negotiable with working out, then I became negotiable on my water intake. If I was negotiable on my water intake, I began to crave crap! Once I began to crave crap, my sleep was thrown way off. Once my sleep was off, I was stressed. And once I was stressed, my whole emotional being was shot! And I mean shot!
So how do you stop the inevitable domino effect when you become negotiable with yourself? It’s about going Back to Basics!
Going Back to Basics and Finding Your Truth
Most people think that when I coach, I’m coaching people on how to lose weight. The truth is that, yes, I coach on foods that nourish you with a side effect of losing weight. However, the real nugget is getting to your truth:
- What makes you tick?
- What makes you healthy?
- What makes you strong, alive, and present?
Once you lay the foundation, the true work begins. Then, you can move into selecting the right essential tools that you need to lead a healthy lifestyle.
6 Pillars of Living Simple Clean and Whole to Become Non-Negotiable with Yourself
Ready to review the six pillars of living Simple Clean and Whole that will help you stop that negotiable domino effect? Here we go:
Emotions represent a connection to yourself and self-love. Judgement, comparison, and self-doubt are all emotions that cause us to live below the midline in life. It’s these emotions that cause the symptoms of eating.
Think about it. A symptom like instant gratification is short-lived. It keeps you satiated for about a minute. Food and shopping are both symptoms of the bigger emotional story.
Challenge: My challenge to you is to start your “to do” list with a “to be” list instead. How do you want to be when you are doing?
If you’re not getting enough water, you’ll feel dry, constipated, tired, and sluggish. You might experience bad breath and swelling. Most of my clients tell me they don’t have time to drink water. But we have time to overeat?
To be fully hydrated, you should drink half your body weight in water daily. Many of my clients tell me they don’t like the taste of water or simply want something more flavorful to drink every day. In my Whenever Cleanse, I offer a bunch of delicious flavor combinations that you can make using herbs and fresh fruit to change how your water tastes. A favorite for many of my clients is my all citrus recipe:
Citrus Fruit Infused Water Recipe
- Slice one orange, one lime, and one lemon into rounds.
- Cut the rounds in half.
- Add the fruit to a 2-quart pitcher or jar with a lid and press and twist with a muddler or handle of a wooden spoon to release the flavor.
- Fill the jar with ice cubes and add water.
- Cover and refrigerate for up to three days.
Challenge: Fill a 32-ounce water bottle up and drink it. Refill the bottle and drink the water three times throughout the day.
Slow down! Make a practice of taking a breath before you eat, before you deliver a communication, while driving, and while looking at social media. Walk slower. Touch and hear softer. Trust me, it will change your breathing.
Practice your breathing throughout the day by concentrating on and becoming aware of your inhales and exhales. This is how to start a habit to relax.
Challenge: Practice breathing. Inhale for a count of four, hold at the top for a count of four, and release for a count of four. It’s easy and truly mind-altering.
Get your zzzz’s! Hop into bed before 10:00 p.m. every night. It’s essential that you get eight hours of sleep. The first four hours of sleep (from 10:00 p.m. to 2:00 a.m.) are when your body goes into its fullest repair. From 2:00 a.m. to 6:00 a.m., your body is undergoing emotional repair.
Think about new moms who are up with their infants during the second four hours when they should be sleeping. They’re missing the essential emotional repair hours of their sleep. No wonder there is post-partum depression!
Challenge: Turn off your electronics by 10:00 p.m.
Nutrition is so important, but it can be a hard battle to win. Remember, the Standardized American Diet is SAD with lots of CRAP (carbohydrates, refined sugars, additives, and preservatives).
You don’t have to deprive yourself of delicious but unhealthy foods as long as you’re making the decision to eat those foods on occasion rather than as a habit.
Challenge: 80% of the time, eat foods that grow from good soil, sunlight, and rain.
Movement is a mindset. Your body gets used to the same movement, just like it gets used to the same food. When you do the same activity over and over, your body won’t want to shift for you. That’s why you have to switch it up!
But remember, your mind and body must be aligned with the movement you choose or you won’t stick with it. You need to find the movement that truly nourishes your mind, body, and soul.
Challenge: Experiment with a new class, new teacher, or new exercise!
Developing Your Own Non-negotiable Habits
I’m happy to say that my non-negotiable habits are on track as I practice mindfulness, and I’m not alone with seeing the positive results of developing non-negotiable habits. Recently, my wonderful client, Samantha, sent me an email message describing her own transformation since we began working together. I’d like to share her story with you because I think it’s so inspirational!
“Throughout my life, I have struggled to find a healthy relationship with food. A month ago, desperate to find and live a healthier lifestyle, I reached out to Jen. Just 5-6 days later, believe it or not, I felt a shift. This shift was not a ton of weight loss or a magically toned body. It was ME — but with a less bloated belly, clearer skin, more energy, and a newfound confidence.
“Throughout college and the past two years, I found myself choosing erratic and extreme diets to lose weight. Nothing ever stuck. I found myself quickly falling back into old habits, because I felt deprived of tasty and satiating food. Now, I love the food I eat. Yes, sometimes I miss pizza, but I do not miss the way I used to feel.
“I now am determined to give my body the healthy food and fuel it needs. Jen has guided me through this process with patience, understanding, balance, and passion. With an abundance of health issues, Jen has helped me find the foods that help me feel my best.
“I truly feel this is only the beginning of my journey. I am dedicated to finding my best self over the next six months and creating a lifestyle with fewer ups and downs. Just like everything else, relationships take time and work. My healthy relationship with food and my body has just begun. I understand that there may be temptations and hiccups, but I refuse to fail. I promise myself, I will live my life, enjoy my life, and find a lifestyle that makes me happy and healthy.
“Jen is incredible! She is my cheerleader, and I am her biggest fan!”
When you make living a Simple Clean and Whole lifestyle non-negotiable, you’ll feel healthier and happier, just like Samantha. It’s a process that starts with practice. Over time, that practice becomes a ritual. The ritual becomes a discipline, and finally, the discipline becomes your truth!