Refresh your space to stay on track!

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A few months ago, we had you do a kitchen makeover. This included two things:

  • Getting rid of stuff that hindered you, such as junk food and excess booze.
  • Adding stuff that helped you, such as fresh vegetables and kitchen equipment.


It’s time for a refresher and a few additions.


Refresh your space

As we’ve discussed in previous lessons, we’re strongly influenced by our environment (whether we realize it or not).

Subtle (or not-so-subtle) cues from our surroundings can change our behavior, without us being aware of it.

So be your own best buddy:

Keep your immediate environment as positive and productive as possible.

You’re probably already pretty good at keeping your space in a healthy-friendly zone.

In keeping with our theme of doing a little more, and a little better, now we’re really going to tidy with extreme prejudice.

As a PA athlete, you now have a bigger responsibility to yourself.

Almost everything around you should help you meet your goals.

Don’t keep stuff around that harms you.

However, even the cleanest house can have a few forgotten dust bunnies. Crack open a window, grab a broom, and let’s give things a quick freshening-up.


Here is your chore list.


Your PA Coaching environment checklist


Your kitchen

  • Have you eliminated junk food and “trick foods”?
  • Have you eliminated any other foods that are “trigger foods” for you?
  • What about drinks?
  • Is your kitchen well-stocked with a variety of healthy foods?
  • Are those healthy foods easy to get to and prepare?



The rest of your house

  • Have you eliminated other “triggers” from the rest of the house? (e.g. asking people to smoke outside if you’re trying to quit smoking, etc.)
  • Do you have other things in your house that help you be healthy? (e.g. a garden, a few dumbbells, etc.)
  • Is your bedroom a groovy, relaxing Sleep Zone?



Your daily routine

  • Do you plan and prepare ways to help yourself do the habits we are teaching you?
  • Do you read PA educational blogs and food prep time in your calendar?
  • What about rest, relaxation, and recovery activities?
  • Do you anticipate and strategize around obstacles?
  • Do you expect the unexpected? (e.g. running late, forgetting lunch, etc.)
  • Can you re-adjust your good habits “on the fly”? (e.g. ordering in restaurants, social events, etc.)
  • Do you have creative solutions to common problems? (e.g. cycling instead of driving to work; getting a healthy meal delivery service for times when you’re busy, etc.)
  • Do you have and stick to a sleep ritual?
  • What about your weekly food prep ritual?
  • Do you regularly check in with motivating and inspiring images, videos, role models, reminders, or other cues?
  • Does your daily routine and schedule clearly reflect your top priorities?



Your household and social circle

  • Have you shared your health and wellness goals, needs, and expectations with your household members?
  • What about your friends and acquaintances?
  • Have you negotiated ways to ensure that you can successfully do your lessons and habits? (e.g. shuffling child care, blocking off time, etc.)
  • Have you found like-minded people and built a support network — whether that’s at home, at your gym, at your workplace, etc.?
  • Do most of your family members and friends support you, inspire you, and help you move towards your goals?
  • Have you cut down on hanging out with negative people or people who hinder your progress?



What’s missing?

Once you’ve done a full review of everything around you, ask yourself:


Is anything missing?

If everything is in place for success and you’re rockin’ it, hooray! Great job!

If you can see some “trouble spots” (maybe even the “elephant” that you’ve been avoiding), tackle them now, one at a time. Fill in what’s missing.


For instance:

  • Do you need someone else in your support network (such as a personal trainer, workout buddy, physiotherapist, or counselor)?
  • Do you need to go shopping for healthy foods or new running shoes?
  • Do you need an extra daily shot of motivation?



“Spring clean” for success


Starting today and continuing into the weekend if necessary, do a full “spring cleaning” of your immediate surroundings.


Ask yourself how each component of your environment helps or hinders you.


Do an honest assessment of:

  • your physical environment (home, workplace, etc.)
  • your social environment (friends, family, etc.); and
  • your day-to-day routines and schedule.


Help yourself succeed by being proactive and creating a positive environment.


If you need to eliminate something harmful, do so. If you’re missing something helpful, add it in.

It’s up to YOU to build, maintain, and reinforce the structures, systems, and schedule that YOU need to succeed.

Remember, this will all help you do a little more, and a little better.

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