Feeling drained? Try this. | Nerd Fitness

There’s a cycle that I see people get stuck in all the time – and it makes it super hard to stay on track with training and nutrition.

Here’s how one of my clients, Josh, said:

“Things get super challenging (work/home/etc.) > less time > you don’t take care of yourself (alone time, workouts, etc.) > lower mood > makes things even more challenging > makes self-care even less likely to happen > even lower mood > etc.

I know I can relate! 🙋‍♂️

Here’s the thing, often people in these situations say, “I just need more motivation,” when what they need is more. bandwidth.

This is something we call Nutrition menu come in

What is a nutritional menu?

A Nutrition Menu is a list of things that help you feel restored – even a little – physically, mentally or emotionally.

Think of activities like: reading, listening to music, walking outside, talking with a friend, decluttering your desk, preparing a meal, stretching, etc.

The goal is to choose an action item off the menu each day to put some energy back into your battery.

When you are stressed and feeling drained, proactively practicing self-care helps build some momentum, consistency and mental space.

I’ve seen it make a HUGE difference for people going through different challenging periods in life: becoming new parents, job transitions, relationship stress, you name it.

Let’s clear the calendar for a few weeks and focus only on completing one self-care item each day. They look at their menu and choose the one that works for them that day.

Then, as soon as they have their feet under them, we are able to build more specific fitness routines that they can actually attack without feeling like they are drowning.

Obviously, a Nutrition Menu doesn’t just solve everything – but it gives you some breathing space.

And without that bandwidth, it’s like you’re trying to build a house (your fitness habits) when the foundation is on fire.

Four mistakes people make with self-care

As you build your own Nutrition Menu, be sure to pay attention to these common mistakes I see people make.

1) Having too narrow a list. I think this graphic says it perfectly:

Consistency depends flexibility. Having more options at your disposal is a good thing!

2) Rely on “once in a while” tactics.

For example, a massage feels wonderful, but since it is not something you have access to regularly, it serves as a fantastic bonus rather than a main menu item.

3) Confusing self-care with letting yourself off the hook

Self-care is not about letting yourself off the hook. It’s about taking care of yourself so you can stay in the game.

Sure, sometimes the right answer is Netflix and chill.

But more often than not, self-care SEEMS to be doing the hard thing: going to bed earlier, squeezing in that short workout, etc.

4) Discount self-care as too “woo woo”

If you’re struggling to take the idea of ​​self-care seriously, try thinking about this system maintenance in contrast. 🤖

I choose you, Pikachu!

The new Pokemon game (Pokemon Legends: Z to A) launches today. As a huge Pokemon fan, it just so happens that one of my favorite variations of the nutrition menu fit well! My client Liz came up with the idea to theme her list after her favorite Pokemon. It’s made to feel fun, approachable, and a little less serious (which can be useful when things are stressful!) For example, Snorlax represents sleeping more, Leafeon is time outside, Machamp is lifting weights, etc. 😃

Click to see more examples!

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Now I would love to hear from you!

• What are ways to proactively practice self-care (system maintenance) this week?
• What items are on your personal Nutrition Menu?

You got this! 💪

– Matt

p.S. If you are looking for a coach who takes you into account as a WHOLE person, then look no further! Now is a good time to see if .Nerd Fitness Coaching. is right for you while you can still lock in our legacy rates. 😃