It’s a Marathon, Not a Sprint: Getting back on track with your diet

TDB Fitness Newsletter 2/6/2022

Let’s all be honest with ourselves, maintaining a healthy diet for an entire lifetime is difficult. You will likely fall out of routine every now and then! See this week’s trainer’s tips for how to get back on the horse – with bonus recipe!

Photo by KoolShooters from Pexels

Dieting v. Maintaining a Healthy Diet

You’ve likely heard of several diet packages and plans marketed by companies perpetuating toxic diet culture to make money. Different iterations go by different names and come in and out of popularity, like anything else.

The one thing all these diets seem to have in common? They aren’t sustainable. Sometimes they’re even dangerous. And it often leaves dieters locked in a yo-yo cycle of weight gain and loss that does not improve their health.

On Team Di Bella Fitness, we encourage our teammates to work towards maintaining a balanced, healthy diet that works for their lifestyle long-term instead. This looks like making a combination of small daily decisions that contribute to maintaining positive physical and mental health.

And this process is a marathon, not a sprint. In other words, once you design a healthy diet, it only “works” if you maintain it long-term. And, with anything we try to do long-term, we’re definitely not going to be perfect at it.

However, mistakes and imperfections do not mean we quit! Too often, as soon as eating healthy becomes boring or inconvenient – or we have one day of bingeing fast food – we quit. We take these things as “evidence” we can’t do it. We revert back to the how we’ve eaten all along.

That’s irrational though! Slipping up, overindulging on your favorite treats, eating fast food because you just don’t have time today; none of this is evidence of your ability to maintain a healthy diet. Rather, it’s evidence that you’re human, and that your needs and behaviors may have to change day by day. And that’s ok!

Instead, we advocate giving yourself grace and positive self talk. Accepting the fact that, as a human, you will make mistakes. And that, allowing those mistakes to derail all your hard work going forward, won’t take the mistakes away.

Instead of stressing out over the dietary mistakes you’ve made in the past, think about the present. Mindfully check in with your body. How do you feel now? What does your body need in the moment to be the healthiest version possible. And over time, just like with any new habit, it’ll become easier!

See the video and recipe below for a healthy homemade breakfast bar that can provide you a healthy, hearty breakfast!

Oat Breakfast Bar Recipe

  • 2 cups old fashioned oats
  • 1/2 cup sugar
  • 1 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 2 eggs
  • 1/2 cup milk of choice
  • 1/4 cup apple sauce
  • 1 tsp vanilla
  • 1/4 cup walnuts
  • 1/4 cup dried cranberries

Preheat oven to 350 and line an 8 inch pan with parchment paper.

Combine dry ingredients in a bowl and set aside.

In a second bowl, combine all the wet ingredients. Then transfer dry ingredients into wet ingredients. Mix and let stand for 20 minutes.

Spread into lined baking pan. Bake for 40mins. Allow to cool and cut into bars sized to your preference before eating.

Team Announcements

New Package Offerings!

Take a look at our updated packages page! TDBFitness is a small business from Ypsilanti, MI. We offer in person and virtual fitness plans, individualized goal setting, and lifestyle coaching.

Thanks for Reading

WordPress just notified me about our one year anniversary of running our TDBFit newsletter. Thank you everyone who has supported us in our first year of business. Renea researches, writes, and edits this newsletter every week. It’s an important part of uniting our fitness community around TDBFit’s mission and fitness philosophy. Learn more about us here.

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