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95. Is your New Year's Resolution SMART? · Eat More Carbs | A Period Recovery Podcast

• 0:00
  If you have been listening to the Eat More Carbs podcast, you
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• 0:32
  This is the Eat More Carbs podcast.
• 0:39
  Hello, welcome back. This is the Eat More Carbs
• 0:41
  podcast. I'm Jenna here with Riley.
• 0:43
  Today we're going to be talking a little bit about New Year's
• 0:45
  resolutions. So happy New Year, everyone.
• 0:47
  Before we get into that though, Riley, what's your high and low?
• 0:49
  What's been going on this past week?
• 0:51
  Very, very excited because Charlie girl actually took her
• 0:54
  first prolonged steps last night.
• 0:58
  You took like 10 steps twice. She is on the move.
• 1:01
  It was crazy because we were playing with her last night and
• 1:04
  she just like got up and like walked away and we were like, do
• 1:06
  we just see? Valid.
• 1:09
  So that was a great way to kind of start 2025 S Charlie girl is
• 1:13
  on the move and now I'm probably never going to sit still ever
• 1:15
  again because I'm going to be chasing her.
• 1:16
  So that's my high it'll. Be fine.
• 1:19
  My low is related to our current move.
• 1:22
  If you have been listening to the last couple of episodes, I
• 1:25
  have shared that I have been moving for the past couple of
• 1:27
  months. It honestly feels like the last
• 1:28
  couple of years I'm those people that really struggles to
• 1:32
  concentrate and just be productive when my environment
• 1:35
  is not like settled or set up. And I'm in the struggle bus
• 1:39
  right now because moving just takes a lot longer than you
• 1:41
  think it's going to. And even though it's been like
• 1:44
  two months of being in the new house, we're still not set up
• 1:47
  the way that I would like it to. Be I can't believe you guys have
• 1:48
  been there for that long. I feel like you just got into
• 1:51
  that house. Yes, I think maybe it's actually
• 1:54
  only been a month, but I feel like we've had the house, like
• 1:56
  we've been thinking about the house playing for the house
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  because you know, when you're like in negotiations, when
• 2:01
  you're in that like contingency period, you're starting to plan
• 2:04
  things. We were looking at getting like
• 2:05
  shades and blinds. We were setting up the fence and
• 2:07
  all of that. But we went with a new home this
• 2:09
  time compared to some of the, our other houses weren't new.
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  And there's just a lot of other things that you don't always
• 2:14
  think about like the fence or the blinds or carpet or hardwood
• 2:18
  in certain places. So it's just been a long process
• 2:20
  and I'm excited to not have to move again for at least five
• 2:24
  years. That's my, that's my ultimatum.
• 2:26
  I think that's a pretty good one.
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  As someone who moved every, I think we were doing the math,
• 2:30
  math every year to year and a half since I graduated college.
• 2:33
  Like I can relate to that feeling of like moving just
• 2:35
  really is way more of an undertaking than you ever think
• 2:38
  it's going to be. Like, it doesn't sound that
• 2:40
  daunting. But then once you get into it,
• 2:41
  you're like, Oh my gosh. And then it really does take you
• 2:43
  a minute to get settled on the other side, which just drags out
• 2:46
  that moving process. So definitely I'm not envying
• 2:49
  you're in the middle of a move situation right now.
• 2:53
  That is such a silly thing to complain about, but I know it's
• 2:55
  just been something that has been going on in the baby
• 2:58
  household. Hopefully all done soon though.
• 3:00
  Fingers crossed. What about you?
• 3:01
  How's your week going? OK, I'm actually going to share.
• 3:04
  I don't know if we can really call this a high and low from
• 3:06
  this week, but I did have to check with the person involved
• 3:09
  to share my low before I'm sharing it.
• 3:12
  My low happened a couple weeks ago now, but I wanted to make
• 3:14
  sure that everyone was OK and then it was OK if I shared on
• 3:17
  the podcast publicly. So I have permission to share
• 3:20
  all of these things. My high really quick is just
• 3:21
  that this time of year I get to see a lot of my family.
• 3:23
  So a lot of my family comes for the January months in Arizona
• 3:26
  because it's really nice here. And so my parents come, so I get
• 3:30
  to see a lot of my family during this time of year, which makes
• 3:32
  me really, really happy. I love my family's just really
• 3:34
  thankful for all of them making an effort to come out here and
• 3:37
  spend some time with me and I get to spend some time with
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  them. So super excited about that.
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  Milo involves my husband and I when we were in Colorado for
• 3:44
  Christmas. We stay at my parents house that
• 3:46
  they've lived in probably since I was in around like 8th or 9th
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  grade. So I'm very familiar with the
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  house. We stay in my old bedroom.
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  It's very nostalgic. It's great.
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  I love being there. I think it was the second night
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  that we were at my parents home. We are woken up in the middle of
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  the night at 3:00 AM with the low battery chirp from the smoke
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  detector. No, And that feeling is like the
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  worst feeling in the world when you have to wake up in the
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  middle of the night because there is a loud beeping noise
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  and of course you know immediately that you're not
• 4:15
  going to be able to go back to bed.
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  Like you have to fix the low battery.
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  I just like pop out of bed because I'm like OK.
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  I have one guess as to where the batteries are and it's where my
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  mom kept them when I lived in the house in high school.
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  I found a battery like I can replace this and we can go back
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  to bed. I go back downstairs and my
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  husband's like getting up because he's like, OK, kind of
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  awake, kind of not awake because, you know, after
• 4:35
  traveling, you're still trying to adjust to all those things.
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  And he's like, OK, we need to replace this.
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  And he, like, without really thinking, grabs this tiny stool
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  in my bedroom that like, my mom has set up with this little
• 4:47
  desk. Like, it's supposed to be like a
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  cute thing, not like a usable thing.
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  And he's like, do you think I can stand on this?
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  And like, before I even have an opportunity to be like, probably
• 4:56
  not like, we should look for something else.
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  He is getting on this stool and as he's getting on it I'm like
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  watching in slow motion him like getting up and like immediately
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  falling and it is like not a good fall.
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  It's not at all a good fall. And I'm like I can't do anything
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  because it's happening so quickly.
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  But in my mind it's happening so slow like he's half asleep and I
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  can see him like waking up as he's falling and I'm trying to
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  catch him. My poor dog is scared because of
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  the beeping like it's a whole ordeal.
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  My husband's now on the floor and I still have to go find
• 5:27
  something to climb on top of to get high enough in the ceiling
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  to replace the low battery thing.
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  My husband is OK, thank goodness, and we can laugh about
• 5:35
  it now. But immediately after I was
• 5:37
  like, did he just break his leg? Are we going to be OK?
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  Is this going to be like the worst Christmas week ever?
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  Because we now need to go to the hospital?
• 5:44
  But it wasn't as bad as the fall as I thought it was.
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  His shin was a little beat up, but like no broken bones,
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  nothing like that. So that was my low.
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  It's kind of funny now, but like in the middle of the night, if
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  you need to replace low batteries in a smoke detector,
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  sure, you have a sturdy surface to do it on because you
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  definitely don't want to be in more of a compromised situation
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  because you just quickly grab whatever is next to you to get
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  up to the ceiling. So that's my low.
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  I'm glad he's OK. I can't imagine if that low
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  ended with we had to go to the emergency room because of our
• 6:14
  broken bones. Right.
• 6:15
  Yeah. But now we keep joking that the
• 6:17
  next time he has to go to, like, a physical and they ask, like,
• 6:19
  have you fallen in the last six months?
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  Like he's going to have to put yes, and like, all that sort of
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  stuff. So it's funny now.
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  But like, in the moment, I was like, Oh no, I'm going to have
• 6:28
  to take Nolan to the hospital, but we're all OK.
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  Sometimes just in the middle of the night, like you're, you're
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  so tired and you're like in a fog that you're like are so
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  confident about your decision and even am I not be the right
• 6:38
  one? So he was like, oh, I have to
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  get on the stool. I have to change the battery.
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  And right, Yep. And you want it to go like be as
• 6:44
  fast as possible because you want to get back to bed.
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  So you're like, oh, here's something I can stand on.
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  And even though like in normal hours to be awake, you'd be
• 6:50
  like, oh, that's probably not the best choice.
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  Like in that moment, like, you can rationalize doing something
• 6:54
  that's probably pretty. Irrational.
• 6:56
  Exactly. And then the next running you're
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  like, what was I thinking? Yes, but we're all OK.
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  Well. That's good that he's OK and
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  also that he can run because I know your hat is coming up soon.
• 7:04
  Yes. And Speaking of half marathons
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  in training, what's your training update?
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  If you have been listening to the podcast for a little while
• 7:10
  now, you know that Riley and I are both running half marathons.
• 7:12
  Riley runs one in early spring and I run one this month, which
• 7:15
  is just wild. So we're just giving an update
• 7:17
  on where we're at with training and how training is going for
• 7:19
  us. So Riley, where you're at?
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  Currently, I have shared in past episodes that I am doing a lot
• 7:25
  of speed work right now because in the past I've always trained
• 7:30
  for my races to just like finish them.
• 7:31
  I have run one in November of 2024 and then the last time I
• 7:36
  did any type of racing was in 26, 2017.
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  And my focus at that time was really just to kind of like
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  finish the race. So I was doing a lot of like
• 7:43
  mileage, just trying to, you know, learn how to run 1/2
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  marathon. In the past, I've always
• 7:49
  finished the race and I always remember like looking at Robbie
• 7:51
  and my husband and being like, I never want to do that again
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  because I was struggling to get through the race and I had so
• 7:56
  many expectations on myself. I was really interesting
• 7:59
  actually because in our last episode we talked about low
• 8:02
  energy availability, a Boston Marathon study that was done in
• 8:05
  2022, and how about like 40 to 50% of the individuals who were
• 8:09
  racing had low energy availability.
• 8:12
  Reflecting back on my last races, I definitely had that and
• 8:16
  that was actually something as I was planning my training for
• 8:18
  this week. That was really a light bulb
• 8:19
  moment for me because in the past I was so like underfueled,
• 8:24
  overtrained and injured that I was barely making it to the
• 8:27
  finish line even though I had faster times.
• 8:30
  I was so miserable while I was doing it and I probably could
• 8:33
  have performed a lot better during this last couple of
• 8:36
  months of training. I'm now training for speed,
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  which is something that I never did before because I've had the
• 8:41
  longevity and the fueling to be able to do it.
• 8:44
  And I thought it was just, I know I'm going on a tanger right
• 8:46
  now, but I thought it was just so interesting.
• 8:48
  And even, you know, as we covered that study in our last
• 8:50
  episode, it just really like, it became really aware to me how
• 8:53
  different my training is right now compared to my training like
• 8:57
  8 to 9 years ago. I think it's so interesting that
• 8:59
  you bring this up because one of the things that we talked about
• 9:01
  in last week's episode was about how low energy availability can
• 9:04
  impact training. So it sounds like for you, it
• 9:07
  really impacted that you weren't able to like get to the point
• 9:09
  where you're able to do progressive speed work and do
• 9:12
  stuff like that, which a lot of people that are in the running
• 9:14
  community talk about how important that can be for a race
• 9:16
  and improving times and meeting PR's.
• 9:18
  But if you're not able to do that, you're just kind of
• 9:20
  struggling and getting through to like make it to the finish
• 9:22
  line. You're never able to like
• 9:23
  progress training to get to the point where we're not only
• 9:25
  working on longevity and endurance, but we're also
• 9:28
  working on speed to improve time.
• 9:29
  So very interesting that you kind of had that realization
• 9:32
  that you're at a point that you've never been before because
• 9:34
  of your energy and where you're at with your ability to support
• 9:37
  that. Yeah.
• 9:38
  And not even from like a training and performance
• 9:40
  standpoint, but just from like an enjoyability standpoint as
• 9:43
  well. Yeah, you're not running on
• 9:44
  empty all the time. That can feel so different.
• 9:46
  Exactly. So I'm really kind of excited to
• 9:49
  continue like this training block where I'm really focused
• 9:51
  on speed. So this week I have I'm doing
• 9:53
  like a fast 5K and I also have to do like some Templar runs and
• 9:57
  then my long run is normal. But I'm currently only at about
• 10:00
  15 miles a week still because I am just focused so much on
• 10:03
  speed. Work, it's fine.
• 10:04
  Sometimes I got new shoes though, which I'm very excited
• 10:07
  about so I'm going to run with done today.
• 10:09
  But I got like some speed work shoes which I officially feel
• 10:11
  like a runner enough. OK, you have to tell me what you
• 10:13
  got because I saw that you asked everybody for recommendations
• 10:16
  and I didn't know if I should give you 1200 or none.
• 10:19
  So I went with none because I thought that might be a little
• 10:21
  overwhelming. So what did you pick?
• 10:23
  I picked the Brooks Hyperion. I got an overwhelming support
• 10:27
  for that shoe. I don't know if you're familiar
• 10:29
  with it. That's what I run in Twins are
• 10:32
  yours, the white ones with the orange and red?
• 10:34
  No, I got blue ones because they were going to get here the
• 10:37
  fastest and I don't really care. I look like when I run so.
• 10:40
  Fair, yeah. You haven't run in them yet
• 10:42
  though. I haven't, no.
• 10:43
  I'm going to run in them today. OK, you're going to have to let
• 10:45
  me know what you think. I love them.
• 10:46
  They're so good. I'm a little worried about
• 10:49
  because I think I have a high arch.
• 10:51
  OK, I do too. I'm hopeful that you'll have a
• 10:54
  good experience with these. OK, fingers crossed.
• 10:56
  I was going to do that like this weekend.
• 10:58
  I was like so excited because I was like I got my issues.
• 11:00
  But then it was like raining out and it was like muddy and I was
• 11:02
  like, I can't get my nieces straight.
• 11:04
  So I waited until. This week, yeah.
• 11:05
  OK, Well, let me know what you think.
• 11:07
  I'm so excited for you. About you Jenna, I know that you
• 11:09
  have 1/2 and a race coming up very, very soon, but what does
• 11:12
  your training look like this week?
• 11:14
  Yeah, I think officially we're like 10 days out now or
• 11:16
  something crazy like that, which is wild.
• 11:18
  So definitely going to be dialing back on mileage these
• 11:22
  next couple of days leading into next week.
• 11:25
  So if we're looking at things in that sense, but really just
• 11:27
  making sure that I'm feeling good about everything.
• 11:29
  I'm not pushing myself too hard. It is a party pace race for me.
• 11:32
  So I'm not looking to PR, but just really making sure that I
• 11:35
  feel good and have a good solid fueling strategy.
• 11:37
  So practicing my during my long runs is going to be really
• 11:40
  important these next couple of days and then just taking things
• 11:42
  a little bit easier as I dial it back into the next coming weeks.
• 11:45
  So just a little bit of a different in a transition period
• 11:47
  moving into running the actual race.
• 11:50
  I'm just like so excited, like I love racing and I'm, I'm living
• 11:53
  vicariously through you for this one.
• 11:54
  So I'm super excited for you. I'll definitely keep everybody
• 11:57
  updated on how it all goes South.
• 11:58
  It's a great time of year to run race in Arizona, so very
• 12:00
  excited. Today we're going to be talking
• 12:02
  a little bit about New Year's resolutions.
• 12:04
  I know that like in the past, I've probably seemed like a big
• 12:06
  hater of New Year's resolutions because a lot of times we hear a
• 12:10
  lot of stuff going on about on social media about, you know,
• 12:12
  setting New Year's resolutions. I think there's a whole thing
• 12:15
  about like the second Friday in January and that being the day
• 12:18
  that people like stop their New Year's resolutions.
• 12:21
  I don't think all New Year's resolutions are bad.
• 12:24
  So we're going to talk today a little bit about like types of
• 12:25
  New Year's resolutions, the most common ones.
• 12:27
  I did a very sophisticated Google search of what the most
• 12:30
  common New Year's resolutions are in 2025.
• 12:33
  And we're just going to kind of go through them, give them your
• 12:35
  thoughts and stuff like that. But the biggest one of New
• 12:38
  Year's resolutions is something around eating healthy and
• 12:42
  exercise. Before you get into this one
• 12:45
  specifically, I think the biggest problem with New Year's
• 12:47
  resolutions is they're not SMART goals, they're not realistic,
• 12:51
  and they're not sustainable. People seem to go on make too
• 12:56
  big of drastic changes, and I think that's where I struggle
• 13:00
  with New Year's resolutions because we're dietitians, we're
• 13:02
  sports dietitians. We want everybody to move their
• 13:05
  body in a way that they love it. We want them to compete, we want
• 13:08
  them to train hard, we want them to fuel properly and
• 13:11
  efficiently. But what happens is that just
• 13:13
  gets lost because we make unrealistic goals.
• 13:16
  I struggle with this one to be completely.
• 13:18
  Honest, I'm so glad you brought this up because I was looking
• 13:21
  into a little bit of the statistics before we got on to
• 13:23
  record this. Anywhere between 9:00 to 55% of
• 13:27
  people are successful with New Year's resolutions.
• 13:29
  The reason why there's such a big variance there is because
• 13:31
  there's multiple different studies about all of this, but
• 13:33
  they did find an overwhelming amount of people were able to
• 13:37
  keep their New Year's if they were goal oriented.
• 13:40
  So something about doing something new versus cutting out
• 13:44
  certain behaviors. Like way less people were
• 13:47
  successful with that. If you had a very vague type of
• 13:49
  New Year's resolution, like you were much more likely to give
• 13:52
  that up, not be successful in keeping that through the whole
• 13:54
  year. So really, really interesting
• 13:56
  that you do bring up that like none of this is SMART goals, but
• 13:58
  the people who are able to set New Year's resolutions that are
• 14:01
  goal oriented or have some type of SMART goal or progression
• 14:04
  within it are way more likely to actually keep their New Year's
• 14:07
  resolution. So that's super interesting that
• 14:09
  you kind of had the same thought that I did.
• 14:11
  It really just drives me bananas because you see all these people
• 14:14
  making these drastic cuts, kind of like what you just talked
• 14:17
  about where it's like we're doing dry draining, right?
• 14:19
  It's like you drink like three to four times a week.
• 14:21
  Like you going and cutting out all alcohol.
• 14:23
  Like I love that for you alcohol is a toxin.
• 14:25
  We are never promoting that. But is this realistic here,
• 14:28
  right? Like if you're somebody who's
• 14:30
  social drinker or a lot of your lifestyle revolves around that,
• 14:32
  like is that realistic for you or something that really gets me
• 14:36
  is like I'm going sugar free for 30 basic.
• 14:39
  First of all, that's not possible.
• 14:40
  And second of all, is that realistic?
• 14:43
  Like what are you gonna do February 1st?
• 14:44
  Like you're gonna eat a lot of the foods that were on your
• 14:46
  bands list. Right.
• 14:47
  And why, what's the purpose of that?
• 14:48
  What does that 30 days really gonna do for you other than
• 14:51
  like, make you really resent yourself for picking a goal?
• 14:53
  That felt really overwhelming. But I love the ideas of setting
• 14:56
  goals and putting SMART goals in place and putting things in
• 14:59
  place that make you, like, have something that you can work
• 15:01
  towards. Maybe even like an addition type
• 15:03
  of goal. Like, I know we've talked about
• 15:04
  how this past year you read a ton of books and you're hoping
• 15:07
  to carry that same pattern into this year.
• 15:10
  And maybe you're setting a goal around like, I want to better
• 15:12
  myself by saying, you know, last year at 35 books.
• 15:14
  So this year I'm reading 45 books.
• 15:16
  Types of goals like that that we can like improve upon have like,
• 15:20
  again, those like smart goal type of things versus being
• 15:23
  like, I'm cutting this out, I'm reducing this behavior or I'm
• 15:26
  gonna really punish myself for my behavior in the past year.
• 15:29
  And like, it just doesn't, it's negative reinforcement, I guess
• 15:31
  in a way. And it's just not, it's not a
• 15:33
  sustainable choice. Exactly.
• 15:34
  On topic of my books, I have a side note on this and it's
• 15:37
  actually maybe going to be one of my lows, but I thought I read
• 15:40
  a lot because I have read like 30 books this past year, which I
• 15:43
  felt like was a lot. And everybody was posting their
• 15:45
  Goodreads, like Wrapped. You know how Spotify has wrapped
• 15:48
  but Goodreads has wrapped and people are like, I read 95 books
• 15:51
  this year. I know I was like Dang it. 35 is
• 15:57
  still or 30, even if you're in the 30s range, it's still a
• 16:01
  great amount of books to have read.
• 16:03
  And I don't know how some people read 90 books this past year.
• 16:06
  Were they reading children's books?
• 16:07
  Because then if that's the case, you probably read hundreds of
• 16:10
  them to your daughter. So.
• 16:12
  That's true. No, it's not a competition, but
• 16:15
  I just was like, you know, actually kind of made me feel a
• 16:17
  little bit better because I thought I read a lot and then I
• 16:18
  was like, OK, I'm, I'm OK My, my books are pretty intense though,
• 16:22
  like they're like 1000 page books, so.
• 16:24
  Yeah, again, you're not counting the, you know, the poem book
• 16:28
  that you read your daughter as part of your Goodreads.
• 16:30
  Unfortunately, Charlie does not share my love of books.
• 16:32
  We try like every day, but she's more of like, I'm going to
• 16:35
  destroy this book versus like, I'm going to read it.
• 16:37
  That's so funny. She we have like all these
• 16:40
  peekaboo books where you like examples like we have a book
• 16:43
  like where spot and like spot is like hiding throughout the book
• 16:46
  and you have to like open it and it's like different animals
• 16:48
  being like, no, I'm not spot and like she just like rips off the
• 16:52
  thing. She's like there's a spot.
• 16:53
  No next page like you're my. Daughter not.
• 16:57
  Goal oriented. That's so funny.
• 17:00
  OK, back to New Year's resolutions.
• 17:02
  One of the other ones, besides getting healthy or exercising
• 17:05
  more or something like that is a goal around professional
• 17:08
  development or networking. Oh, I like this because I think
• 17:13
  this kind of goes back to your point of focusing on positive
• 17:16
  things that you can add to better yourself.
• 17:20
  Yeah. I think about like our business
• 17:21
  boot camp that we have among different dietitians and how
• 17:24
  that has helped just to have like some networking components
• 17:26
  with other dietitians in the private practice space and how
• 17:29
  much better that has made me feel about where I'm at in
• 17:31
  private practice to be able to bounce things off of one another
• 17:34
  and just chat through some stuff.
• 17:35
  So like professional development and networking goes a lot
• 17:37
  further than just like showing up to a meeting and being like,
• 17:40
  this is what I do for a living. I love that, especially in
• 17:43
  private practice because like nobody actually knows what we
• 17:44
  do, but they're like, do you sell like Herbalife products?
• 17:47
  Yes, that is what I do. Thank you.
• 17:48
  Bye bye. Next.
• 17:51
  Next. That reminds me of those, like,
• 17:53
  holiday conversations that you might have with, like, your, you
• 17:56
  know, cousin's great aunt or something like that.
• 17:57
  And you try to explain what you do, and they're like, oh, so you
• 18:00
  do this. And at a certain point, you're
• 18:02
  just like, yeah, that's what I do.
• 18:04
  This is my favorite. I'm like, oh, yeah, we like
• 18:06
  we're doing our business. Oh, good for you.
• 18:08
  Thank you. It is a hobby.
• 18:09
  I really appreciate that. Yes.
• 18:11
  Thank you. Thank you, Great Aunt Margaret.
• 18:13
  Thank you. Exactly.
• 18:15
  OK. Next one that people have a lot
• 18:18
  of, I think a lot of people do especially, you know, right now
• 18:21
  is making a budget. I like this one as well.
• 18:24
  I would smash on this New Year's resolution because I think it's
• 18:28
  really easy for people to look at budgets on like a fiscal
• 18:31
  year. And that's something that we do
• 18:33
  at RBSN is we kind of reset at the beginning of the year and we
• 18:36
  like look forward and we plan with our budget.
• 18:39
  But I think it goes back to it has to be a smart goal again
• 18:42
  too, right? You can't be like, you know
• 18:44
  what, I'm not saving any money and now I'm going to save 10,000
• 18:46
  dollars a month. It's like needs to be a smart
• 18:49
  goal here. Right.
• 18:50
  If you're in a position where maybe one of your goals or
• 18:52
  something you would like to do next year is to add in more kind
• 18:55
  of using that to go hand in hand and budgeting out for maybe the
• 18:58
  other areas of your life that you want to add in.
• 19:00
  I like that a lot. OK, a high number of people set
• 19:04
  a New Year's resolution around a weight centric goal.
• 19:08
  I think this kind of guys into the first one that we talked
• 19:11
  about where it needs to be a smart goal.
• 19:13
  It needs to be a realistic and it also you really need to look
• 19:16
  at the why of why are you sending the school?
• 19:18
  Like is it a reaction to something that happened in
• 19:20
  December? Because I think that's what a
• 19:21
  lot of people are doing and like, why do you want to achieve
• 19:24
  this goal? And I think that's with all
• 19:26
  weight loss goals, to be completely honest with you.
• 19:29
  Yeah, just like we talked about so often at RBSN with like all
• 19:32
  of our clients is the why behind things.
• 19:35
  And I think that's a huge one for a lot of those goals that
• 19:37
  are around, you know, health and we'll call it health and
• 19:40
  Wellness for lack of a better way to like categorize those.
• 19:43
  And we really need to like dial in and say like, why are we
• 19:46
  doing this? Like what's the motivation here?
• 19:48
  And is this really going to improve my health outcomes?
• 19:51
  Because at the end of the day, we want to be healthy.
• 19:53
  We want longevity, we want to make sure that we're fueled and
• 19:55
  all of that good stuff. But if we have a
• 19:57
  counterintuitive goal because of some type of like reactionary, I
• 20:01
  love that you kind of brought that idea into it because I do
• 20:04
  think a lot of times like we can be very like reaction oriented.
• 20:08
  I think we just kind of get into a place where we're not setting
• 20:10
  those goals for the right reasons.
• 20:12
  We also live in a society where we're really, we want fast and
• 20:16
  quick results. So especially with weight loss,
• 20:19
  it's like, I want to lose 15 lbs.
• 20:21
  Like this month Jenny did like, OK, like great for Jenny.
• 20:26
  Like, you know, that doesn't mean it's going to apply to you.
• 20:29
  And I think that's where we get into trouble with weight loss
• 20:32
  goals. I mean, we even see that with
• 20:33
  period recovery where people are like, I've been eating, you
• 20:35
  know, I've been increasing my carbs and increasing my fat for
• 20:37
  a week and I haven't got my period.
• 20:38
  It's like our clients get their periods back in two to three
• 20:41
  months. And I feel like that is actually
• 20:43
  really fast. But we're in a society that is
• 20:46
  used quick, instant results and especially when we're setting
• 20:49
  goals for weight loss or anything health related, we are
• 20:51
  expecting things to happen, you know, two to three weeks and it
• 20:54
  could take two to three years. We had someone on the podcast, I
• 20:57
  believe it was one of the physical therapists that we
• 20:59
  talked to that said we're not in the business of, of overnight
• 21:03
  success. And that really resonated with
• 21:05
  me because I do think that like unfortunately, people think that
• 21:08
  they're going to be able to, like you said, kind of change
• 21:09
  habits and then within a week see results.
• 21:12
  And that's not really the case. But that really plays into the
• 21:14
  sustainability piece of nutrition.
• 21:16
  And of some of these other goals that we're talking about is that
• 21:19
  slow and sustainable changes overtime are what lead to
• 21:22
  ultimate success. It's not these drastic changes
• 21:25
  that we can hold on to for only a week at a time because they
• 21:28
  are so drastic. And then we can see that long
• 21:30
  term effect for, you know, years and years down the road, Like we
• 21:32
  need to do this slowly and we need to do it in a way that
• 21:35
  feels comfortable, which isn't going to be overnight.
• 21:37
  And that's just like the harsh reality of it.
• 21:39
  I mean like hard truth of that is that, you know, it's just
• 21:41
  it's not an overnight success that we see with a lot of like
• 21:44
  nutrition changes that we implement.
• 21:45
  I'm so glad that you brought that point up too, because kind
• 21:49
  of circling back to the books that I like to read, but one of
• 21:51
  the books that I was reading actually talked about this
• 21:53
  phenomenon because what happens is there's outliers when it
• 21:57
  comes to success or successful change.
• 22:00
  And those are what we highlight as a society, right?
• 22:03
  We see the person that lost 15 lbs in a week, but we don't look
• 22:07
  at all the other people who are on a weight loss journey.
• 22:10
  We're not talking about all the other people that took them 15
• 22:13
  months to lose 15 lbs. We're focused on like the,
• 22:16
  again, those overnight successes.
• 22:18
  And then we as a society assume that those are the results that
• 22:22
  we're going to get when we attempt to implement change.
• 22:25
  Oh, yeah. OK.
• 22:26
  The last New Year's resolution, I found this kind of ironic.
• 22:30
  People were talking about making vision boards for their New
• 22:35
  Year's resolution. And I did see a statistic.
• 22:37
  Of course, you know, statistics are going to be very, very
• 22:39
  different based on like what your Google searches.
• 22:41
  And again, this is a very, very, you know, intensive Google
• 22:44
  search that I'm doing with just like, what's the probability or
• 22:47
  stuff like that. But people are like almost two
• 22:50
  times as likely to meet their goals or their New Year's
• 22:53
  resolutions if they write them down South.
• 22:55
  That kind of goes hand in hand with the idea of like a vision
• 22:57
  board or putting something to on paper or something like that.
• 23:00
  Something that we at our BSN talk about doing all the time is
• 23:02
  like making a vision board for our coming year.
• 23:04
  We do set goals and we write those down and we have them in a
• 23:07
  shared document that we can look back at.
• 23:09
  But like a vision board is another way of kind of doing
• 23:11
  that that provides a visual representation or like an end
• 23:14
  point or a goal that like we want to achieve.
• 23:16
  I know you do vision boards personally and something that
• 23:18
  happened was you and Robbie put a baby on your vision board and
• 23:22
  then you guys had a baby, which is awesome.
• 23:24
  But vision boards, New Year's resolutions.
• 23:26
  What are your thoughts? I'm Team Vision Board.
• 23:28
  I, I used to think they were kind of FUTHU.
• 23:30
  I used to think a lot of the mindset stuff was FUTHU.
• 23:32
  And then I started doing it and I was like, OK, I see it because
• 23:36
  you're exactly correct. Where I had a vision board and
• 23:39
  it was actually my background on my computer.
• 23:41
  And I think you've probably seen it because, you know, I share my
• 23:43
  screen with you and stuff. And the baby that was on it
• 23:45
  looks exactly like Charlie. Exactly.
• 23:48
  And I was like, I'm into it. Like it could have been a
• 23:50
  coincidence, but. There's a huge part of like
• 23:53
  mindset and approaching the things that we want to
• 23:55
  accomplish when it comes to visualizing our success and
• 23:57
  visualizing what we're going to in order to accomplish those
• 24:00
  things that we've kind of set out for the year.
• 24:02
  So I'm definitely team vision board.
• 24:03
  I've talked about it before how I believe I'm the luckiest
• 24:05
  person alive. And I really do think that's
• 24:07
  because like I have this vision of what success is for me.
• 24:09
  And because of that, like I feel lucky.
• 24:12
  But really, it's all the things that we do, you know, as a team
• 24:14
  here at our BSN every day, you know, not just you and I, but
• 24:16
  like all of the team that's here at our BSN in order to make sure
• 24:20
  that we're successful and we reach those goals because we're
• 24:21
  very transparent about what the goals are.
• 24:23
  And then we all work really hard to make sure that like we
• 24:26
  implement those things in order to be successful.
• 24:28
  So I love a vision board. I love writing down a goal and I
• 24:30
  love it to be a smart goal because like, that's super
• 24:33
  important too. Yes, and there's just so much
• 24:34
  negative energy out there that when you surround yourself with
• 24:37
  like positive words, positive visions of vision board, it
• 24:41
  really can help support you no matter what your goals are.
• 24:43
  I mean, we talk about this all the time in our period recovery
• 24:45
  program, but it's a lot of like reworking a lot of the things
• 24:49
  that we've learned when it comes to food, when it comes to body
• 24:51
  image, when it comes to self worth.
• 24:53
  There's a lot of negative shenanigans out there about
• 24:55
  that. And, you know, rewriting some of
• 24:57
  that stuff and really just surrounding ourself with
• 24:59
  positive things is essential for proper recovery.
• 25:02
  Yeah, so much of the work that we do as dietitians isn't just
• 25:05
  like eat this, don't eat this or whatever.
• 25:07
  I think it's a lot more like the mindset that we have around
• 25:09
  food. And sometimes we'll go like in
• 25:11
  it, like this podcast, like you haven't talked a time about
• 25:14
  nutrition itself. And we're a sports nutrition
• 25:16
  podcast. We've talked a lot about like
• 25:18
  mindset and success when it comes to things.
• 25:20
  And a lot of that goes hand in hand with creating change and
• 25:23
  implementing change when it comes to nutritional things.
• 25:25
  So I love that. Anything else you want to add,
• 25:27
  Riley? As far as goals, 2025, New
• 25:30
  Year's? Now I'm just excited for 2025.
• 25:32
  RBSN really did a lot this past year and I'm really excited to
• 25:35
  see all the things that we do this next year.
• 25:37
  If you have New Year's resolutions or goals, SMART
• 25:40
  goals of any kind that you are willing to share, drop them in
• 25:43
  the comments of this podcast. We'd love to hear what your
• 25:45
  goals are for this coming year are and, you know, cheer you on
• 25:48
  and watch you be successful in those.
• 25:50
  If you have additional questions for Riley and I, whether that be
• 25:52
  around our goals or just around nutrition in general, please
• 25:55
  reach out to us. You can find us on Instagram.
• 25:57
  You can find Riley at easy dot sports dot nutrition and you can
• 26:00
  find me at Jenna dot Fisher dot nutrition.
• 26:02
  Thank you so much for listening to this episode of the Eat More
• 26:04
  Carbs podcast. Please make sure you rate,
• 26:06
  subscribe and review. And as always, remembered to eat
• 26:08
  more carbs.