{"id":19191,"date":"2015-06-16T08:55:20","date_gmt":"2015-06-15T22:55:20","guid":{"rendered":"http:\/\/180nutrition.com.au\/?p=19191"},"modified":"2015-06-16T08:55:20","modified_gmt":"2015-06-15T22:55:20","slug":"3-key-reasons-why-we-sabotage-our-health-goals-and-how-to-handle-them-like-a-ninja","status":"publish","type":"post","link":"https:\/\/180nutrition.com.au\/lifestyle\/3-key-reasons-why-we-sabotage-our-health-goals-and-how-to-handle-them-like-a-ninja\/","title":{"rendered":"3 Key Reasons Why We Sabotage Our Health Goals  (and how to handle them like a Ninja!)"},"content":{"rendered":"<p><img decoding=\"async\" class=\"img-responsive alignleft wp-image-19247 \" src=\"https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-Suggestions-bad-and-good-87047342-e1434407439755.jpg\" alt=\"sabotage health goals\" width=\"632\" height=\"470\" \/><\/p>\n<script>(function(d, s, id) {   var js, fjs = d.getElementsByTagName(s)[0];   if (d.getElementById(id)) return;   js = d.createElement(s); js.id = id;   js.src = \"\/\/connect.facebook.net\/en_US\/all.js#xfbml=1\";   fjs.parentNode.insertBefore(js, fjs); }(document, \"script\", \"facebook-jssdk\"));<\/script><div class=\"fb-like\" data-href=\"https:\/\/180nutrition.com.au\/lifestyle\/3-key-reasons-why-we-sabotage-our-health-goals-and-how-to-handle-them-like-a-ninja\/\" data-send=\"true\" data-width=\"300\" data-show-faces=\"false\"><\/div>\n<p class=\"lrg\"><a href=\"https:\/\/180nutrition.com.au\/about-180nutrition\/\" target=\"_blank\">Angela:<\/a><strong>\u00a0Willpower can be hard thing for a lot of us.<\/strong> Sometimes we do things automatically without much thought. Are you finding it hard to stay on the wagon and when you fall off it&#8217;s hard to get back on?<\/p>\n<p class=\"lrg\">I truly believe if you get your mindset right you can achieve anything. If you are finding it hard to achieve your goals, health or otherwise, this is a must read post by Amy. She is a Strategic Psychotherapist, Clinical Hypnotherapist and Coach. As you can see you are in great hands! Over to Amy&#8230;<\/p>\n<div class=\"dots\"><\/div>\n<p><strong>Amy:<\/strong> So you\u2019ve decided its time to get fit and <a href=\"https:\/\/180nutrition.com.au\/\" target=\"_blank\">drop those pesky 5 kilos<\/a> once and for all. Or perhaps you\u2019ve reached a certain level of health but seem to have plateaued.<\/p>\n<p>Maybe since becoming a parent you\u2019ve been too exhausted or perhaps your job is so demanding that your best intentions go out the window. Or maybe you\u2019re just in a rut or you just don\u2019t seem to be able to stick to a routine.<\/p>\n<p>If any of these sound familiar, then there\u2019s some GOOD NEWS. And it\u2019s this:<\/p>\n<table border=\"0\" width=\"500\" cellspacing=\"0\" cellpadding=\"10\" bgcolor=\"#dcdcdc\">\n<tbody>\n<tr>\n<td style=\"text-align: center\" bgcolor=\"#eee8dc\"><\/td>\n<td style=\"text-align: center\" bgcolor=\"#eee8dc\"><strong>You do know how<\/strong> to stick to a routine very well (true!).\u00a0It\u2019s just that<strong> you perhaps haven\u2019t yet defined and committed to the one<\/strong> that best serves you.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<div class=\"dots\"><\/div>\n<h2>Cognitive Toolkit<\/h2>\n<p><strong><img decoding=\"async\" class=\"alignright size-thumbnail wp-image-19243\" src=\"https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/cognitive-brain-function-150x150.jpg\" alt=\"cognitive brain function\" width=\"150\" height=\"150\" srcset=\"https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/cognitive-brain-function-150x150.jpg 150w, https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/cognitive-brain-function-300x300.jpg 300w, https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/cognitive-brain-function-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>So what if all you needed was a toolkit of new cognitive based knowledge and skills<\/strong> that ensured that your tailored exercise and nutrition routine became as normal and effortless as showering or cleaning your teeth every day?<\/p>\n<p>To understand how this is absolutely doable for you, let\u2019s just talk a bit about the inner workings of that wonderful and sometimes mysterious organ of ours, the brain specifically in regards to willpower.<\/p>\n<p>We rely on willpower more times a day than we could count to help us decide if we will do something, wont do something or want to do something. Our willpower comes from our prefrontal cortex, which is one capacity that separates us from other animals.<\/p>\n<p>The <a href=\"https:\/\/en.wikipedia.org\/wiki\/Prefrontal_cortex\" target=\"_blank\">prefrontal cortex<\/a> is significantly responsible for our ability to control our behaviour. And we really can (YOU really can) jig this in your favour. You see our prefrontal cortex houses our \u2018self control muscle\u2019. Whilst it can do a wonderful job it does get compromised by our stress levels, which are, let\u2019s face it, sky rocketing these days.<\/p>\n<div class=\"dots\"><\/div>\n<h2>Changing your cognitive behaviour<\/h2>\n<p><strong>So what can you do to ninja this scenario?<\/strong> Like many elite institutions including Yale and Stanford Universities in the US,<\/p>\n<p><strong>a)<\/strong> you could and should support your \u2018self control muscle\u2019 by managing your stress levels through mindfulness and\/or meditation (whatever techniques work best for you) and<\/p>\n<p><strong>b)<\/strong> refining your unconscious cognitive patterns using evidence based therapeutic techniques like clinical hypnosis and strategic psychotherapy (if you want to know more let\u2019s chat!)<\/p>\n<p>It\u2019s interesting when we realise that <strong>each one of us has our unique cognitive style<\/strong> or blueprint.<\/p>\n<p>And did you know that these are arguably essentially set into our unconscious faculties <strong>by the time we are 7 years old<\/strong> based on key influences like our family and social environments?<\/p>\n<p>The really scary bit is that these cognitive or mental patterns influence how we habitually perceive, interpret and respond to the world for the rest of our lives UNLESS we actively choose to refine them!<\/p>\n<p>So the question to ask yourself is \u2013 are you going to be one of those many who do not look under the hood or does the idea of creating your life by DESIGN rather than by DEFAULT interest you more?<\/p>\n<div class=\"dots\"><\/div>\n<h2>Top 3 Reasons That Could Be Holding You Back<\/h2>\n<p><strong>Do you wonder why\u00a0you\u2019re not (yet but soon will be) hitting the mark?<\/strong> By the way, the great athletes have always known these secrets\u2026..<\/p>\n<p>We operate from an emotional frame i.e. let our feelings dictate our behaviour.<\/p>\n<p>We don\u2019t have the optimal process in place to support our desired outcomes \u2013 the right steps. We respond from a place of present orientation (the now state) rather than factoring in the (major) importance of our desired future outcome.<\/p>\n<p>So let\u2019s flesh these out&#8230;.<\/p>\n<div class=\"dots\"><\/div>\n<h3>1. EMOTIONAL FRAME<\/h3>\n<p><strong><img decoding=\"async\" class=\"alignright wp-image-19248 size-thumbnail\" src=\"https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-The-hand-pointing-to-the-bulb-85109465-e1434408546983-150x150.jpg\" alt=\"bright idea\" width=\"150\" height=\"150\" srcset=\"https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-The-hand-pointing-to-the-bulb-85109465-e1434408546983-150x150.jpg 150w, https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-The-hand-pointing-to-the-bulb-85109465-e1434408546983-100x100.jpg 100w, https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-The-hand-pointing-to-the-bulb-85109465-e1434408546983.jpg 272w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>When we let our emotions decide what we do:<\/strong> we stay in bed where it\u2019s warm and cosy rather than get up, get out and get moving; we buy that sweet treat to help push us through the mid afternoon slump rather than go for a walk around the block, do 20 star jumps or close the door and meditate.<\/p>\n<p><strong>So how can you ninja this?<\/strong> It begins with the art and science of observation.<\/p>\n<p>The first step is to commit to monitoring your responses during the day. You can have fun with this and consider yourself a PIY (Private Investigator of Yourself)! We\u2019re all busy so this can be challenging but even if you can commit to doing it for an hour a day it will make a difference. A journal comes in handy here. Notice the thoughts, situations and feelings that most affect you negatively. Why? Because these negative responses move us into the \u2018fight or flight\u2019 mode of operating. This response served us very well when we needed to avoid being eaten by predators a while back however these days this mode just zaps our adrenals and negatively affects our physiology across many of our body systems.<\/p>\n<p>The key is once you become more aware and therefore in control of your behaviour you will have the space to consciously make decisions according to your values rather than your feelings or old automatic patterns.<\/p>\n<div class=\"dots\"><\/div>\n<h3>2. THE RIGHT PROCESS<\/h3>\n<p><strong><img decoding=\"async\" class=\"alignright size-thumbnail wp-image-19249\" src=\"https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-Off-target-from-the-point-Fla-71675887-150x150.jpg\" alt=\"Off target \" width=\"150\" height=\"150\" srcset=\"https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-Off-target-from-the-point-Fla-71675887-150x150.jpg 150w, https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-Off-target-from-the-point-Fla-71675887-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>We need to combine a solid process for our goals with desire and motivation<\/strong> if we are to complete the success equation. Desire without skill will not get you where you want to go, nor will skill without desire.<\/p>\n<p>Often people have some sort of a process but it\u2019s too vague or unclear. For instance, \u2018I commit to exercising 3 or more times a week\u2019. This is a nice idea but unless your process is more specific and measurable and therefore makes you accountable then your results will be mediocre at best. The right process can be as simple as:<\/p>\n<ul>\n<li>10 minutes of breath work and stretching as soon as you wake each day<\/li>\n<li>A 15-minute walk around the block each workday (perhaps at the 2pm slump)<\/li>\n<li>6-7am Monday, Wednesday and Friday \u2013 a Crazy Awesome Fitness Session<\/li>\n<li>9am Sunday mornings \u2013 a cliff walk with a friend, swim, surf or yoga class<\/li>\n<\/ul>\n<p>When you schedule your \u2018Ninja Action Plan\u2019 into your diary it becomes a given rather than a negotiation less of course the occasional unavoidable situations like when the dog really did eat your runners!<\/p>\n<p>The same of course goes with nutrition. If your process and steps for maximizing your health through nutrition are clear then you\u2019re far more likely to stick with them. Instead of \u201cI want to eat less sugar and drink less wine\u2019 perhaps you could develop a weekly meal plan, shop up and cook up every Sunday and let Saturday be your \u2018free\u2019 day where you can eat and drink whatever you want.<\/p>\n<p>There is no substitute for preparation. If you have a healthy snack on hand when the hangers (\u2018hungry angries\u2019) strike then you wont find yourself regretting a \u2018would you like that fries with that?\u2019 oopsie!<\/p>\n<table border=\"0\" width=\"500\" cellspacing=\"0\" cellpadding=\"10\" bgcolor=\"#dcdcdc\">\n<tbody>\n<tr>\n<td style=\"text-align: center\" bgcolor=\"#eee8dc\"><strong>Hot tip &#8211; <\/strong>schedule all this goodness into your calendar. <strong>Have fun experimenting with creating your own daily routines<\/strong> that are both realistic but also stretch you to a higher grade of living.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"dots\"><\/div>\n<div class=\"dots\"><\/div>\n<h3>3. FUTURE ORIENTATION<\/h3>\n<p><strong><img decoding=\"async\" class=\"alignright size-thumbnail wp-image-19250\" src=\"https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-Vector-Flat-Concept-Of-Time-Ma-79606684-150x150.jpg\" alt=\"make the most of life\" width=\"150\" height=\"150\" srcset=\"https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-Vector-Flat-Concept-Of-Time-Ma-79606684-150x150.jpg 150w, https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-Vector-Flat-Concept-Of-Time-Ma-79606684-300x300.jpg 300w, https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-Vector-Flat-Concept-Of-Time-Ma-79606684-100x100.jpg 100w, https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/bigstock-Vector-Flat-Concept-Of-Time-Ma-79606684.jpg 500w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>The final key is something that elite performers in sport, business, the arts or any field are well attuned to;<\/strong> They have their eye very firmly on the prize.<\/p>\n<p>An athlete\u2019s goal to win Olympic Gold \u2013 future orientation \u2013 encodes all of their present behaviours including not allowing any feelings of resistance to rule their actions or inactions. I can guarantee you they don\u2019t feel like getting up at 4am six mornings a week to bust out laps for hours but they do it anyway. Day in. Day out. Their coaches help to ensure that a rock solid process for goal attainment is in place.<\/p>\n<p>Being completely committed to a goal means that your chosen and passionately desired future becomes the source of your present actions. When you focus in this way you are innately driven to do what needs to be done regardless of the challenges that cross your path. This is where coaches and therapists can have a massive influence by helping to define the goal, lock in the process and be both your No. 1 cheer leader and critic so that the desire, commitment, steps and ability are all there. This puts the future outcome front and centre. Exactly where it needs to be.<\/p>\n<div class=\"dots\"><\/div>\n<h2>Conclusion<\/h2>\n<p>I hope these insights have sparked your interest in just how powerful your mind really is and what you can achieve as many of my clients have discovered.<strong> I encourage you to steal some precious time to ask yourself some simple but profoundly important questions.<\/strong> Who do you want to become? What do you need to get there? Do you have clear goals or do they need re-thinking?<\/p>\n<p>If you need help trouble shooting or optimizing your health goals (fine tuning those Ninja skills) I\u2019d be delighted to support you in making real change. Change facilitation is always far more effective and fun when you don\u2019t try to go it alone.<\/p>\n<p>Using the latest in neuroscience we can refine your cognitive patterns so that you operate from a set of values that support you both consciously and unconsciously.<\/p>\n<p>Exercise and good nutrition can and should be strengthening, energizing and empowering components to your balanced and fun-filled life. With the right approach optimal health is very achievable.<\/p>\n<p>So keep moving, learning and enjoying the process. Amy \ud83d\ude42<\/p>\n<div class=\"dots\"><\/div>\n<p><img decoding=\"async\" class=\"alignleft  wp-image-19246\" src=\"https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/Dr_Amy_Atkin_Psychotherapist__150-150x150.png\" alt=\"Dr_Amy_Atkin_Psychotherapist__150\" width=\"133\" height=\"133\" srcset=\"https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/Dr_Amy_Atkin_Psychotherapist__150-150x150.png 150w, https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/Dr_Amy_Atkin_Psychotherapist__150-300x300.png 300w, https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/Dr_Amy_Atkin_Psychotherapist__150-100x100.png 100w, https:\/\/180nutrition.com.au\/wp-content\/uploads\/2015\/06\/Dr_Amy_Atkin_Psychotherapist__150.png 450w\" sizes=\"(max-width: 133px) 100vw, 133px\" \/>Amy is a Strategic Psychotherapist, Clinical Hypnotherapist and Coach. She\u00a0is passionate about helping people not only <strong>feel<\/strong> better but also <strong>do<\/strong> better.<\/p>\n<p>She is also a busy mum and a tragic disco music fan.<\/p>\n<p><strong>You can find her here:<\/strong>\u00a0<a href=\"http:\/\/www.themodernmindclinic.com\/about\/\" target=\"_blank\">The Modern Mind Clinic.<\/a><\/p>\n<div class=\"dots\"><\/div>\n<p><a class=\"tab tab-org\" href=\"http:\/\/shop.180nutrition.com.au\/index.php?route=common\/home\">fuel your body with powerful, natural and nourishing foods &#8211; click here &#8211; <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Angela:\u00a0Willpower can be hard thing for a lot of us. Sometimes we do things automatically without much thought. Are you finding it hard to stay on the wagon and when you fall off it&#8217;s hard to get back on? I truly believe if you get your mindset right you can achieve anything. If you are <a class=\"read-more\" href=\"https:\/\/180nutrition.com.au\/lifestyle\/3-key-reasons-why-we-sabotage-our-health-goals-and-how-to-handle-them-like-a-ninja\/\">Read More&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":19247,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[141],"tags":[232,2715,3168,1570,2650,261,784,907,3034,1176,1816,1430,2302,2772,2250,189,589,2403,1132,277,1804,154,521,2393,279,1022,1436,280,1438,1065,1066,1780,350,2619,541,738,2335,2692,3169,164,3170,202,3020,396,203,1716,291,2537],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Key Reasons Why We Sabotage Our Health Goals (and how to handle them like a Ninja!)<\/title>\n<meta name=\"description\" content=\"So you\u2019ve decided its time to get fit and drop those pesky 5 kilos or maybe you\u2019re just in a 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