What is holding you back?

This is something I’ve been pondering lately – both for myself and my clients. With lockdown starting to feel like a distant memory and the first (crazy) 6 months of 2020 behind you, now might be the time to reset and go after a new goal (or resume pursuing one you had before Covid threw everyone that massive curveball…).

So – back to the question – what can keep you from changing/making progress (let’s use changing your body composition as the example goal)?

Now obviously this is highly individual BUT chances are, it’s not the wrong training or nutrition plan…

It’s often one (or more) of

🏡  Your environment

😴  Sleep or

😨  Limiting beliefs


Your physical environment can have a huge influence but you may not have been paying much attention to it… for me, there are a few components:

  • Physical environment, ie your home/work environment especially when it comes to food being readily available
  • Social environment, ie your partner, family and friends and their actions and influence

Now you don’t need a massive clean out and overhaul everything – do a quick mini audit right now. Is there anything you can add or make easier to do at meal times? For example, can you grab a bag of greens or 2 at your next shop and have it around in the fridge so you can add it to your meal?

Alternatively, do you have foods around that you want to eat less of? Think chocolate, cookies or bags of chips… (who else loves chips though? Anyone? 🙋🏻‍♀️). Can you bin them, take them to work OR maybe ask someone to hide them somewhere that isn’t the pantry?

The point here is to look for ways to tweak your environment to make it easier for you to perform actions that will help you achieve your goal. You want to add something (like greens or kraut to a meal) to your day before you look at removing/making things harder (there is a reason for that but it’s a topic for another day – coming soon 🤓)


It plays a huge role in regulating bodily functions but I bet you don’t get as much as you need…? Don’t worry, so do a lot of people… 🙋🏻‍♀️

Sleeping allows your body to rest – mentally and physically. It’s how your tissues repair themselves and how you recharge. Remember last week’s topic on stress? Sleep has a huge part in regulating your body’s stress response so you want to keep reading…

Let’s a bit scienc-y, shall we? 🤓

It’s often described as consisting of 5 stages:

Stage 1 & 2 (light sleep)
Stage 3 & 4 (deep sleep)
Stage 5 (Rapid Eye Movement)

A full cycle through all 5 stages takes about 90 minutes. If any of that is interrupted, you run a high chance of your recovery being impaired.

I’m going to be honest here – I’ve known for a while how important it is but haven’t been giving it the attention it deserves so I started a bit of an experiment on Sunday.

I’m going to make a concerted effort to improve the quality and length of my sleep each night by following some of the common recommendations to improve my ‘sleep hygiene’:

📱  No phone usage past 8:30pm

🧘🏻‍♀️  Yoga
📝  Journaling
📖  Reading

We try to keep our room cooler and already have blackout blinds too – although it’s winter anyway so a dark room isn’t going to be an issue for a bit 😆

My goal is to fall asleep around 9pm with an alarm/preferred wake-up time between 5 and 5:30am.

Time for another mini-audit – what does your sleep hygiene look like? Do you use anything else that helps you with sleep?

This quote 🤯

If you think you can’t do something, what do you think will happen…? Exactly! 🤔

That right there are your limiting beliefs talking… 

You learn a lot of these over a long period of time, often starting in childhood and yes, it’s likely that your caregiver(s) will have had an influence too.

Consequently this also means it will take you time to uncover and unlearn these BUT let me tell you, it’s amazing to see how you can re-write your own stories!

A lot of these will pop up in the form of

“I’m not experienced/qualified/knowledgeable enough” or “I’m not capable” or “I don’t deserve this”.

Next time you catch yourself thinking like that – question yourself! Ask for the evidence, ask yourself why you can’t do something.

More often than not, you won’t find much 😊

I’d love to hear if any of this resonated OR if you’ve realised what else could be holding you back? Let me know in the comments 🤓

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