Talk The Talk, Then Walk The Walk

Gain control with your words first, then take action!

As a super avid fitness and lifestyle coach, I too have my struggles. I promised to clean up my summer of “100% paleo, 80% of the time” foodie-dominant attitude by going strict Paleo for the month of September. Honestly, I have been struggling with eating a cleansing and detoxifying Paleolithic diet for the last two weeks (high quantity and quality vegetables and fruits, low quantity nuts, seeds, and meat/seafood). Relatively speaking, I know I can do better.

My consistent pursuit for cute and comfy, hipster-ish and super trendy café spots in Toronto seem like a treasure hunt I will play for the rest of my life. My hunger for that “je ne sais crois” small dessert treat beyond a bowl of fruit seems to haunt me each night out with great friends and fantastic food. My authentic Chinese family dinners aren’t paid justice without that one staple and integral bowl of infamous white rice. The denial of the joys in life seems like a never-ending struggle…. excuses, excuses right? Based on this difficult transitional phase from summer ‘lax attitude to fall “let’s get back to business” attitude, I’ve called upon my secret weapon… EDUCATION!

Taking 10 minutes of my rare spare time, I devoted all of my energy towards tip searching; scouring the internet for all there is to do about #habitbuilding, #temptationcures, #getridofcravings101, #top10willpowertips, etc. I landed upon two blog posts that I have been practicing and preaching in my classes and training sessions:

James Clear from the blog “Buffer” – (A blog about productivity, life hacks, writing, user experience, customer happiness and business.)

James’ Tips:

  •  Use empowering “don’ts” versus willpower draining “can’ts”
  • Make your restrictive statements into accepted statements. Embrace the change you are working towards, don’t fight it.
  • Affirmative statements, if used strategically, can provide psychological feedback systems that result in successfully conditioned behaviors and actions.
  • Instead of saying, “I can’t eat ice cream”, say “I don’t eat ice cream”.
  • Instead of saying, “I can’t skip my workout today”, say “I don’t skip workouts”.
  • Choose to be the victim of your words or the architect of your words; you have choice, you have control.
  • Learn how to say no to unnecessary commitments, daily distractions, and pointless temptations so that you can live a more productive and healthier lifestyle.

The second blog that I highly endorse to those who need a Dexter “code” of conduct is a tip list by nerdfitness:

  • EAT REAL FOOD. The less ingredients; the less steps it took to process; the healthier it will most likely be for you.
  • Minimize consumption of grains and dairy if your goal is weight loss. Consider eliminating foods completely and then add them back in after a few weeks to see how your body responds.
  • Understand that you can’t outrun your fork. Your diet will account for 80% of your success or failure.
  • Eat more vegetables. No, corn doesn’t count.
  • Try to consume 1 gram of protein per pound of lean body weight each day.
  • Minimize liquid calories.
  • Don’t have cheat meals – instead, make conscious decisions when to eat ‘unhealthy foods’ and then get right back on track.
  • Focus on building permanent small changes rather than sweeping changes that only last for a few weeks.
  • Relax! Do the best you can with what you have, where you are.


Currently, my goals dictate my behaviors, my behaviors dictate my performance, my performance dictates my success, and my success dictates my satisfaction. This waterfall of cause and effect works to get things done but no where do I imply an outcome of happiness. Happiness to me is a form of enlightenment that only comes during the process. As we know, the reward is the journey, not the destination. Glimpses of happiness and enlightenment are rewarded when we experience things such as flow, enjoyment, mastery, and understanding. We all have high points and low points, but it is in the high points that we shine brightest and act as the superhero we strive to become.

Eating strict paleo doesn’t mean I am one bite closer to becoming Batman, but the moments I earn my personal bests, or teach a stellar class, or go through a day without feeling bloated or sluggish, or wake up feeling fully charged are tiny reminders that my diet rules are not limits or restrictions, but phrases and words that empower and enlighten.

In conclusion, you won’t walk the walk, if you don’t talk the talk.