Don't be the burnt chop

A few months ago, one of my clients said something and it stuck with me. She said:

Don't be the burnt chop.

Some people might need context but for me, I got it straight away.

Where do you put yourself in life? Do you find that you prioritise your kids, your partner, general errands, cooking, shopping and then never have any time left for yourself in the week? If that's the case, then you might be the burnt chop. The burnt chop is that last piece of meat at a BBQ that no one really wants. It probably gets eaten but it's no one's first choice. And that might be how you are treating your health/wellbeing/general life.

After I heard this saying (thanks Mandy, it's really been something I've been thinking about for a while now!) I decided that it was time I took better care of myself. For every person this could look a little different but for me, I am using these 6 steps so I can be the best version of myself.

Protein

For those Wellspringers in the studio, you know I'm on the protein bandwagon big time. I realised my weak point in the afternoon was just after picking up the girls from school. I was feeling frazzled and impatient. The solution - MORE FOOD. I was on the go and hitting a real dip in energy so my solution is a banana and blueberry protein smoothie with Wellspring THRIVE protein powder each afternoon. I also add GLOW collagen powder and RENEW creatine powder. Am I biased about my supplement? Sure, but I also don't put crap in my body and I certainly am not the kind of girl to drink something I hate (green smoothies will never touch my lips. UGH so gross). What I noticed is that I had more energy and more focus. I could be present and more patient with my kids in an afternoon and it would keep me full until dinner. Plus hitting 100g+ of protein throughout the day has helped with building muscle, feeling fuller and being a calmer version of myself.

Movement

I have a non-negotiable of 8500 steps a day. This for me is not part of my exercise regime, it's just me moving my body and help keep my mind calm. I've been known to walk the block a few times before dinner just to get those final 2000 steps in.

I've also become that middle-aged woman who is getting obsessed with lifting weights. There is something so darn cool about being strong. I am now attending 2x classes a week and these are non-negotiable. I turn up and do it, even if I don't fee like it. I recently hit a personal best of lifting 70kg in a deadlift and 40kg in a backsquat. That is only 8 months of work. When someone says "I could never do that", I'll let you know that I was I was deadlifting a 15kg bar only in December (to 70kg now) and squatting with a 17.5kg dumbbell (to 40kg bar and weights now) There's something to be excited about when you try something new and your body feels the benefits of it. Will I try and drag you along with me? You bet!

Get a hobby / try something new

Life can be a bit mundane and doing something new or hard is great for your brain and your mood. I don't see exercise (eg Pilates) as a hobby as this is an essential part of my self-care. I mean something like painting, pottery, perhaps learning a NEW sport like pickleball, a language etc. It can be anything really. I went to the driving range for the first time this year and recently hiked Mt Coolum (I'm definitely not going to be a hiker). Just last week, I started a ladies golf clinic to explore golf and learn a new skill - and you bet you will hear me talk all about it. It makes me feel excited about my day off that it isn't just chores and admin and instead, I have prioritised one hour each week for me.

Saying no / "let them"

I have been a people pleaser for most of my life and it is in my nature to be a problem solver. I also like to think I am a kind person and I want to help my friends and family where I can. But not at the expense of my own wellbeing. I am much more confident in saying no now. After reading Mel Robbins book "Let Them" (READ IT!) I realised that I am only in control of my own behaviour. You need to let others do/say/think what they are going to. It's not in your ability to control it. I can only be in control of myself. So if there is something I don't want to do to, I don't. I am particularly valuing our Sundays as a family so it would be very rare now that we would do something on this day. Lazy Sundays are for pancakes, pyjamas, maybe a trip to the coffee shop, the driving range, riding bikes at the park and then it's an afternoon of movies or meal prep for me.

Meal prep

Sunday afternoons have become a meal prep day for me. Do I always love it? Not really, it can be sunny and nice outside and I'm in the kitchen. However, future Holly is grateful for this. I usually make Monday and Tuesday night dinners, some healthy snacks and a slice/lunchbox item for the kids (that goes in the freezer). I'm getting it done in around 2.5 hours which is pretty much a movie that I have on my Ipad as I prep away. What this also means is that I can use those 20-30 minutes on Monday and Tuesday to go for a walk and rest my brain as I know I have a healthy and nutritious dinner already prepared. We very rarely get take away now so there are benefits from my budget and my health in this approach.

Habit stacking

I try to take a look at my life and see what I am doing well and what I need to work on. And then I build a habit on a habit I am already doing well. This is James Clear Atomic Habits 101. For me, journalling is something I want to work on. Taking the time to be grateful will help calm my mind. And I also have to work on my foot strength as I have battled with plantar faciitis since December last year. So I'm working on doing these two things together each day. It's only 5 minutes each and I hope that these little habits will build up to something more meaningful over time.

So have a think, are you the burnt chop? What is something you can do to put yourself first? It might only be a 1% change, but you will feel so much better for it. This is especially for the women in the 40ish category as I know a lot of us are still in the thick of it with small kids. Your children will be proud of you for doing something for YOU. I know when my girls leap into my arms and I can easily hold their 25kg bodies, they say "Mummy, you are so very strong now", that makes me proud. I don't feel bad that I leave them to exercise - or they come with me for 50 minutes and have to wait till I'm done. Be a role model for your kids, you partner, your friends etc and show them it's ok to put yourself first.

Don't be the burnt chop.

Till next time Wellspringers,

Love Holly

x

*if anyone wants to come join weights on Tuesdays or Fridays, have a chat to me in the studio!