Ask Kate Anything #4

how to get out of a funk with your health, my favorite podcasts, tips for traveling with kids, & my thoughts on pre-workout.

Welcome my friends to another edition of… [insert super long, VERY dramatic drumroll here] … Ask Kate Anything!

This is the bi-monthly segment where I answer YOUR questions (you can always submit your query here), and it’s genuinely one of my fave ways to connect with you and bring some humanness to my newsletter ◡̈

Because, at the end of the day, I’m just your average millenial gal trying to figure out career, family, motherhood, health, boundaries… and today I’m sharing allllllllll my perspectives and insights with you. 

I typically share my thorough, detailed responses in an audio recording podcast itself and then give a snack-sized overview in the show notes (show notes?? Who am I, a podcaster???), but today I wanted to do something a little different.

While the full “podcast” voice note is below & I’ll still include a bulleted list of what’s included in the episode, I’m also going to be thoroughly answering ONE question in written form, just because it’s a question that I really feel hits on a super common issue when it comes to health! Let’s do it!

Here’s the question:

“My goals for this year all revolved around health and wellness and I was doing really great until some big personal life challenges derailed it all… I’m going through a really hard time personally right now.  It’s extremely hard for me to want to vibe shift or tackle all of the healthy habits right now… what would you suggest for slowly, gently getting myself to a place of balance when all I have energy for or crave doing is watching Netflix and ordering takeout?

-Stressed out Sister”

• Phew – first off, you are not alone. I think we’ve all been here. I think the key here is in how you phrased the question: “slowly and gently” getting back to your health.

  • First of all it’s just about creating acceptance. Yes, you fell off your health goals, maybe life had other plans and there was a lot going on (which it sounds like there was!). Giving yourself grace, truly forgiving yourself, and then taking radical accountability & ACCEPTANCE of where you are currently at (not ruminating on the past or future) is a crucial piece of moving forward. 
    

• Once you’re feeling settled into that acceptance, the next step is reminding yourself that you DO have the power to move forward!

  • In order to build that momentum you have to find and set a goal in what I think of as the *sweet spot*. What I mean is— not a goal that’s so easy to accomplish that it’s not even challenging (like “I’m going to stretch for 5 minutes a day this week”), but also not a goal that’s so outlandish that it’s just unrealistic (like “I’m going to go to the gym for 2 hours seven days this week”). Find the balance of challenging & doable.
    

• And the way to really make your sweet spot goal as effective as possible is to identify one area of your health that you think would move the needle the most —

  • I personally recommend it being within the domains of nutrition, exercise, or sleep — and really, really focus on THAT specific area for the next 1-2 weeks, nothing else.

  • So whether it’s having 30g of protein at breakfast each morning, starting to meal prep this week, getting into bed by 10pm each night, being active in some way for at least 20 minutes a day…it’s about identifying the one big core area of wellness you think would make the most impact for you (either nutrition, sleep, or exercise), and then setting ONE goal in that area, and really sticking to it. 
    

• Based on your question (and what I see a lot with my health coaching clients) the crux of the issue here is that people “fall off the wagon” and then they instantly swing the pendulum too far in the other direction: immediately wanting to do ALL the things— eat salads 24/7, take all the vitamins, meditate, go to the gym, drink all the water, go to sleep on time, etc., annnnd thennnn…. burn themselves out.

  • Instead, I’d much rather have you focus on and commit to one most impactful thing, see your progress, add another goal in a couple of weeks, and that’s how momentum grows! 

  

  TL;DR: I would really get back to the basics.

  STEP ONE: assess your current relationship with food, exercise and sleep.

  STEP TWO: Then, identify one of those 3 areas that would be most impactful for you to improve.

  STEP THREE: Then set one goal in that specific area that is doable (but still semi-challenging!)

  STEP FOUR: really COMMIT to that one goal for two weeks until you add another goal in one of those 3 areas. 

I just want to encourage you that you’ve got this – everyone goes through ebbs and flows with their health and even the fact you asked this question shows you’re ready to start this new chapter, get back on track with your health ◡̈ I just encourage you to do it in a sustainable and steady way! One goal at a time— you’ve got this!

(PSSSST: If you related to Stressed Out Sister above, just a gentle PSA that the doors to Foundations of Wellbeing, my signature 8-week health program opens this Sunday! It’s time to cut out the noise & focus on the things that will *actually* improve your health. This 8-week program will help you simplify your wellbeing once & for all.

Over 2,000 people are on the waitlist & doors open this Sunday ◡̈ Check it out here! )

The best part? That Q was just one of the 7 questions I’m answering in this edition of Ask Kate Anything ◡̈

Here’s a sneak peek at the other 6 questions I will be answering in podcast format—

• (1:11) “What advice and tips do you have about traveling with your baby? Especially for an international trip? I feel overwhelmed and intimated by the thought of it, but am craving a getaway or vacation and don’t want having a new baby to hold me back.” -Wanderlust Mama
  

• (15:38) What are some of your favorite podcasts to consume? -An Inquisitive Podcast Imbiber
  

• (18:15) Hi Kate! My husband and I have been together for 8 years, married for 3, and are starting to talk about having children soon. What conversations did you and Adam have before having Miles and what did you do to prepare yourself to feel “ready”?  -Anonymous 
  

• (22:56) What clean shower (hair, body, face, etc.) products do you use/love? And same vine for do you have any clean hair products (dry shampoo, hairspray, texture stuff, etc) that you love?! -Searching In The Shower
  

• (27:40) What are your favorite ways to simplify life? -Cheerio Chaos
  

• (34:58) What is your take on powders (LOL) like protein powder, recovery (post-workout) powder, and pre-workout powder? -Tara T

So now my friends, pull up a cozy chair, grab your fave blanket, and press play to hear alllllllll my insights on these questions: