catching up on this month’s {coaching the coach} series? read week one, week two and week three.

They say it takes 21 days to create a habit, and I just passed my 21st day on my ‘coaching the coach’ program. Let me say from the other side of those 21 days: Habits. Built. I didn’t think I would go through such an enormous change, physically and mentally, but committing to this program has absolutely shifted the way I think about everything from my workouts to my food to my mantras. Since I now feel slightly addicted to manifesting change, I’m making my final push through September a doozy.

body

last week: Three or four different people (including my hubby who sees me every day) positively commented on how I looked. At bari, we’re numbers people. We like fact-based results, but I’m not gonna lie, it feels good to have that extra boost from people who acknowledge the work you’re doing. It helped me acknowledge that my body is primed and ready to integrate everything I’ve focused on for the past month. I’m also running a 5k at the end of the week, so all my bari-induced body knowledge will serve me, and I’m gunning for a PR. Because, hell, why not finish with a bang?

the big takeaway: Little incremental changes (quickly) add up to a whole, healthy body.

this week: To reinforce the physical changes of this past month, I will:

  • initiate movement from my core and fully expand my movement to push me to my limit.
  • add extra challenges to my personal workouts - use weights where I had only used body weight, hold my planks for 8 extra counts, create more effort for my body by bending deeper in my balances.
  • foam roll, foam roll, foam roll. If you and I work together privately, we talk about this every single week. If I’m going to get any benefit from pushing my body to its physical limit, I HAVE TO give it an equal amount of rest. Overtraining reaks havoc on our bodies and undoes all the good we’ve already done. Resting and self-care are essential this week.

food

last week: I absolutely loved cooking my meals ahead of time. I made a delicious turkey chili and filled my prepped meals with lean protein that got me through the week happy and full. And an unintended upside? I probably saved at least $100 from not picking up a little something when I was out every day. I am hooked on this master plan now, and because all I need is one afternoon to cook and a freezer to store, I know it’s something I can sustain.

the big takeaway: Huge lifestyle changes can come from one single action.

this week: Because I’m on a healthy high, I will:

  • plan ahead and cook my meals for the week so I am never without a healthy option, again!
  • experiment with eating six small meals a day as opposed to three large and see how that makes me feel.
  • continue cutting out unnecessary sugar.

mind

last week: I promised I would get the massage I have been putting off for months. Why is self-care so hard?! Luckily, Diem and Sarah Levy both checked up on me to keep me accountable, and I’m grateful because I got a massage at the end of a very long week, and my body felt incredible. This kind of rest and rejuvenation is exactly what my body and mind needed to begin this final push. So many times we think being “on” or super duper productive is the key to being happy. But after this week, I am certain that a majority of our happiness comes from feeling balanced.

the big takeaway: Work hard, rest hard. Don’t apologize.

this week: I’m going to keep striking the balances that leave me feeling energized, so I will:

  • make a list of my priorities under the categories: home, relationships, career, self-care, creativity. I’ll make sure to accomplish or highlight one of those priorities first thing in the morning, before email, before Twitter, before anything else.
  • sleep 7 to 8 hours every single night. All the research shows that if you work out hard, eat well but don’t get enough rest, your hard work is for naught. I’m not giving up any of the hard work I’ve put in, so I’m going to guarantee it sticks and works by getting my butt to bed every night.

I can’t wait to share those final results with you, tribe! Stay tuned for the final reveal next week. And thanks for keeping me accountable. Next month - it’s all you…