Your Personal Code to Exercises and Nutrition
Recently, I had a conversation with a client struggling with nutrition, which provided a lot of insight into my own approach to lifestyle habits. If this feels pointed, it’s because it’s directed at me as much as anyone else. Here’s a summary of what we discussed.
To create lasting change, it’s essential to find a compelling “why” — something that motivates you to make consistent choices aligned with your goals. For me, this “why” drives a set of non-negotiable habits, or what I call my personal code, especially when it comes to health and fitness.
Some examples of my code include:
Wake up at the same time every day, regardless of the day of the week.
Start my day with 30 grams of protein and a large portion of vegetables at breakfast.
Drink at least 80 ounces of water before 1 PM.
Allow myself a treat only after a substantial lunch, and only if I’ve had a hard workout that day.
If my workout was light or moderate, I skip carbs at dinner.
Once a week, I enjoy ice cream or pizza with my family, but only after meeting my protein goals, eating vegetables first, and ensuring it’s on a workout day.
Every day, I make micro-decisions to stay conscious of my habits and avoid slipping into subconscious, unhealthy patterns. Admittedly, this structure can feel rigid at times, but it’s far better than the alternative: feeling out of control, unwell, or unhappy with myself.
I’ve also worked hard to replace bad eating habits with constructive activities, such as hiking, walking the dog, biking, cleaning, or reading. Building new habits isn’t easy—it often requires effort and intention until they become second nature.
Motivation is fleeting. I rarely feel motivated to work out. Instead, what drives me is the desire to improve, to continue doing what I love well into older age, and to ensure my actions align with my goals. Consistency is key.
You can’t say you want to lose weight and then eat a sleeve of Oreos. Or, at least, if you do, there should be a moment of self-awareness that snaps you back into alignment with your goals. Ask yourself:
Do I care about my goal enough to put in the work?
Can I stop and refocus on the choices I’ve committed to making?
I wanted to share my thought process to give you a sense of the intentionality behind my approach to eating and lifestyle choices.
-Rebecca Ballstaedt, Director of Online Training at 100 Year Athlete
