My Daily Non-Negotiables
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Last blog, I answered the top questions I am asked about eating + dove into my beliefs about a Nutrient Dense diet, and why I eat certain foods (and not others!). Thanks for your great feedback!
I thought that today I would answer another question I get all the time from clients: What are your daily non-negotiables?
Let’s stop here just a second and say that this question comes up mainly because I am challenging my clients to discover or create their daily non-negotiables. So many people don’t realize what this is, so they ask me for mine to get an idea.
Here is how I define what they are (in the wellness + lifestyle sense!):
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NON-NEGOTIABLES are self-care rituals that I am non-negotiable about daily!
Meaning: Nothing gets in my way of making time for these rituals (however small or large they may be), because they keep me grounded and purposeful, and greatly impact how I show up in my day + my life.
Why? If I have my rituals in practice, then I can be of service to others.
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Quick thought before I tell you my non-negotiables: When it comes to self-care, I make it a priority. I’ve realized over the years how much I need to practice non-negotiables, no matter what my schedule/life looks like at the time.
You may be thinking, “Well, she is an empty nester, she works from home, she doesn’t have to drive to work or get her kids out the door….”
But hey… I’ve been there, done that! And actually, sometimes being an empty nester and working from home is MORE challenging because I have no one else to focus my attention on but me. YIKES! That means that my excuses can’t be about taking care of others. This opens up a new door to looking challenges straight in the eye.
I hope you are able to read this and think about your own non-negotiables WITHOUT letting judgement, martyrdom, excuses, or anything else get in your way.
Finally, don’t get down if you realize you don’t have non-negotiables in place. (YET!)
Twelve years ago when I started Simple Clean and Whole, (now Jennifer Meister, LLC), I was not as good as putting myself first. It has become a practice for me, slowly and over time. And yes, I do fall off the wagon at times, but for the most part, sticking to my non-negotiables is a priority for me.
So, WHAT are my daily non-negotiables? (and WHY?)
1. Morning Rituals
Eight ounces of water is placed by my toothbrush before I go to sleep. After brushing my teeth in the morning, I get the first 8 ounces of water down, which fires up my metabolism for the day. Then, before I have my coffee, I drink warm water with squeezed lemon to start to cleanse those intestines… (think bathroom!)
I am a morning person. I love waking up to quiet. I actually go to sleep at night excited about waking up and having my 1 1/2 cups of coffee. I have always woken up before my kids as I look forward to reading the paper and holding that warm cup of Joe in my hands. I drink 1/2 caffeine-1/2 decaffeinated mixed. Drew is a master brewer so he grinds all of our fresh beans. I drink organic half and half in my coffee. And no I don’t measure the half and half, I don’t count the calories in my half and half… this is a ritual that serves me.
Do I eat breakfast? Yes and No. Five days a week I eat breakfast and 2 days a week I intermittent fast, with means I wait 15 hours from dinner to have my breakfast. So, some days I do not have my first meal till 10:30am/11am. Those days I do not do a heavy workout, just long walks!
Why? There continues to be good evidence that intermittent fasting produces weight-loss benefits, and there has been some evidence that intermittent fasting can reduce inflammation, reduce blood pressure and resting heart rate, and have beneficial effects on the cardiovascular system. Again, every client is different and responds to different practices and regimens.
2. Exercise
I usually exercise in the morning. I like to get my day started with movement… it feels really good for me! I am a class lover, so I would rather work out with a class full of others to challenge motivate and increase my energy!
What am I loving now for workouts?
As most of you know, I taught Bar Method, Yoga, and currently teach Functional Barre in Steamboat Springs, CO during the winter season…4-5 classes a week! Have I mentioned I LOVE the energy a class gives off!? I still do the Bar Method when I am in the South Bay of Los Angeles because the theory of lengthening and strengthening at the same time speaks to me.
The results: truly long lean muscles.
I have also been really enjoying Barry’s Bootcamp, also in South Bay, Los Angeles. This workout gives my heart a run for its money, as well as strength training. The teachers are stellar with their cues and I feel very supported and safe.
Walking and Hiking are my 2 other likes… not loves! Again, I would rather be in a group setting… it lights me up! This is key to establishing something as a ritual!
Do I believe we should switch our workouts up?
100 percent! Absolutely! In the depth of the winter season in Colorado, I teach and work with a trainer who keeps my exercise routine really grounding which matches the winter season. I am someone who needs weight training in their regimen. Especially as we get older, weight training supports bone density and decreases the risk of osteoporosis.
Do I love working out?
Actually, I do love moving my body through all these different types of workouts. I would say 10 years ago it was a feeling of dread when I got on a elliptical or treadmill… it felt very boring, and I did not see much change in my body until I started to switch it up.
Do I think there is one exercise that fits all?
No way! Everybody’s body has different thresholds. Most important that you are walking into your workout with a sense of purpose and intention not dread.
3. Snacks
Do I snack between meals?
It depends on the day. I try not to be so dogmatic with my food. I like to intuitive eat… not because someone says you need 3 meals and 2 snacks a day. I go about it in the way I am feeling that day. When I do snack, I usually have a protein, fat, and small carbohydrate.
The non-negotiable part of my snacking is that I plan ahead and have what I need so I don’t grab anything in sight when I get hungry.
All too often, I've gotten stuck somewhere and need a healthy snack. Not anymore! If I’m in meetings, running late to lunch, on the way home from errands or work… keeping snacks on hand keeps me from making any excuses and grabbing the CRAP! (carbs, refined sugar, additives, and preservatives).
What do I have in my backpack daily just in case? My go-to bar when I am on the run is Raw Rev Glo bar. It’s really clean, high in protein and fiber. I also love Justin’s packets of almond butter, a pear (fall season), RX bar, or a baggie of nuts.
Do I have a snack after dinner? I Love my HU chocolate bars… I have 2 squares max! Sometimes, I go for a couple of cups of Buddha popcorn. Lately, I have been loving baking apples with a bit of cinnamon… they are so delicious when they are in season!
4. Bedtime Ritual
I always “turn off” from work or important conversations by 9pm, choosing to wind down by reading or watching a show/movie. And lights out by 11pm! My new ritual is to say no to the social media when my body gets horizontal. This practice has allowed me to get to sleep much quicker!
So, to recap, my daily rituals are:
> Wake up early because I thoroughly enjoy the silence
> Drink 8oz of water because my metabolism functions better (and body feels better!) when I drink water all day, and this ensures I will start in right away
> Drink warm water with lemon juice to assist my intestines
> Savor my 1 ½ cup of coffee with Drew and reading, before I have to be “on” for the day
> Eat a healthy breakfast or choose intentionally to fast until lunch
> Exercise! Preferably in the morning and with a GROUP class to energize and challenge me, but anything will do, even just a walk
> Snack on good, whole foods that fill me and be sure to always have them on hand
> Allow myself to indulge on a small after-dinner snack/treat - how delicious!
> Say no to activities that keep me out past 9pm (most days) so I have time to unwind, connect with Drew and set myself up for a great night of sleep
I’m sure you realized by now, non-negotiables are not big or hard things, they are just sometimes hard to establish and KEEP. They need to be planned out and said “yes” to no matter what (see how mine work no matter if I’m home or traveling, weekday or weekend, busy or not?)! And yes, again I too fall off the regimen at times……but……you always have a CHOICE to jump right back on...
Most of my rituals take place in the morning, but like I said, I’m a morning person. Yours can look however you want it to look!
Use my list to help jog your memory of things you already do, and also to add things you’d like to start making into rituals. If they fuel you, light you up, make you smile, and feel like “I got this!”, then make a practice out of saying YES to it, daily!
Can you name + begin 5 daily rituals this week?
If you need guidance on creating sustainable rituals….reach out to jen@jennifermeister.com
