Nutrition Education: BUILDING RESILIENCE FACT SHEET

Mar 20, 2019

Nutrition Education: BUILDING RESILIENCE FACT SHEET

Resilience helps you to manage stress, reduce the impact of negative emotions, and bounce back from difficult experiences. Since these are all factors that contribute to weight problems, building resilience is essential to overcoming obesity. Here’s how you can practice building this valuable skill.

⚓️Maintain perspective

If you fail or slip up, don’t treat it as a catastrophic event or use it as a reason to give up. It’s simply a small hurdle on the way to long-term health, and it’s not worth sacrificing all of your hard work for.

⚓️Practice relaxation

This is an essential stress management tool, and you can do it via meditation, breathing exercises, or simply taking a walk when you feel like a situation is becoming too stressful.

⚓️Look after yourself????

Tiredness makes you less able to cope with challenges and more vulnerable to stress, so make sure you’re getting enough sleep. Try to eat a healthy diet and get some exercise, too - you’re worth it, and your body and mind will thank you for it.

⚓️Find balance ☯️

It’s easy to find your schedule dominated by work, kids, friends, and family. However, if you’re not taking enough time for yourself, your emotional well-being will suffer. Make a conscious effort to set aside time to do something you enjoy, whether it’s painting, taking a long bath, or simply doing the grocery shopping alone!

⚓️Be assertive????

It’s hard to be resilient if you’re overwhelmed by the demands of others. By learning to be assertive, you’re reducing your stress load and sending a message to yourself and others that your needs matter too.

⚓️Address conflicts head-on

This can be difficult, but conflicts left to simmer can often turn into much bigger problems later on. Avoid stress later by approaching the conflict in a calm and constructive manner, and gradually it will become easier.

⚓️Live and learn

Habitually beating yourself up is a sure-fire way to drive your resilience into the ground. Stop! Be kind to yourself, even if you mess up. What’s done is done, so simply forgive yourself and vow to learn from your mistakes.

⚓️Ask for help

If you’re struggling, whether it’s at work, home, or school, don’t try to power through it alone. Speak to bosses, teachers, partners, friends, or loved ones about ways to make your life more manageable. Remember, asking for help is not a weakness, and people want to help.

⚓️Keep a sense of humor????

Being able to joke about the tough stuff can help you to become a more resilient person. Remind yourself not to take everything too seriously, and try to look for the humor in situations if you can.

⚓️Look for the positive ☺

It’s easy to get weighed down by negativity, but you can counteract this by actively looking for the positive in life.

Practice gratitude every day, and write a list of things that went right, rather than thinking about what went wrong.

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Client of The Quarter: Q2 2024

By Ray Cattaneo • 01 May, 2024

Steve has been crushing it ever since joining IPT in Dec 2023. He continues to stay consistent with his nutrition, cardio and exercise. He always pushes past his limits in every workout which has resulted in losing body fat mass every month! He lost a total of 35.7 lbs of BFM since joining! Steve Lepping has transformed his life for greatness!

Client of The Quarter: Q1 2024

By Ray Cattaneo • 07 Feb, 2024

Andrea has been at IPT since July of 2023 and has been the definition of consistency! She always makes adjustments to her nutrition and exercise when needed and pushes herself in workouts every single time. Each month she exceeds her goal of losing body fat mass, and has lost a total of 24lbs of BFM since joining! She's able to chest press 25 lb dumb bells and can do a full pushup without any assistance now. You can really see the difference in how Andrea carries herself and the confidence she has now compared to her first day at IPT. She completely transformed her life for the better!

Client of The Quarter: Q4 2023

By Ray Cattaneo • 03 Nov, 2023

Rey has been here since early June & has never missed a session! He's on-point with his tracking for nutrition and always does his cardio. He has hit every goal since he started and has lost 49.6 lbs of body fat mass and gained 3.8 lbs of skeletal muscle mass. Down from 48.9% BF to 36.6% BF. The health of his knees has improved drastically and he continues to have an exceptionally positive attitude!