Let's Be Healthy Latinas!

101. Wellness Quick Fixes to Consistent Lifestyle: 5 Deep Sacrifices

• Naihomy Jerez • Episode 101

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We reflect on nine years of health change and name the five real sacrifices that make a wellness lifestyle stick. Comfort, identity, thoughts, time, and relationships all shift so results feel natural, not forced.

• leaving the comfort zone across food, movement, and public spaces
• allowing identity to evolve beyond old habits and social roles
• replacing unhelpful thoughts with flexible, portable beliefs
• reshaping the weekly schedule to protect sleep, training, and meals
• renegotiating social norms and invitations with clear boundaries
• using simple tools like portion checks without perfectionism
• anticipating discomfort so small steps feel safe and sustainable
• choosing progress over quick fixes and timelines

As always, please rate the podcast, leave a review, share with your friends, share on social media, and please feel free to tag me
Then I invite you to go ahead and send me a DM, an email, book a free consultation call so we can talk more about this and set you up with health and hormone coaching with me so I can support you along the way.

Thank you so much for listening!


SPEAKER_00:

Hello friends, welcome back to the podcast. If you haven't noticed already, I am fighting a cold and a bit nasally and congested. So thank you for just writing with me at this moment. If I sneeze at some point during this podcast, just know that I'm covering my mouth and I'm not sneezing straight into my microphone. Um but today I wanted to cover a topic that how should I say, maybe is something you don't want to hear, but is important to hear. And what I want to cover is sacrifices that we need to do or that we need to make on our journey in health and wellness when we choose this specific lifestyle. And I'm not talking about the usual, oh my god, I need to give up my Oreos or I need to give up soda. Yes, those are sacrifices, but I want to go deeper than that, is not just about getting rid of or having the restraint, right, or the willpower. If you talk about willpower a lot or think that's about it, I have a whole episode on willpower that I can put in the show notes, but it's it's so much more than that when you are not going after quick fixes, diet fads, challenges with a timeline attached to it. When you decide that you are done with the fads and the tactics and and the quick fixes and all this and all this back and forth, then I think these are the actual sacrifices that happen in the beginning. However, and and maybe throughout a specific, like not such a temporary time frame, more of a long-term time frame, that I feel like are not spoken about at all. And this came to me because in the month of November, I hit nine years in my health and wellness journey, and I always like to do a podcast where I reflect back on my journey as to what I have learned and what I can share for people who may be having challenges adopting this lifestyle and incorporating it in a way that's long term. So instead of sharing my whole entire story as to how I started in 2016 after I gave birth to my second son, I didn't feel like myself and really wanted to lose weight, ended up losing 50 pounds involuntarily. That was never my goal. It just happened as I adopted more of the lifestyle, as I adopted more knowledge around food, and as I remained more consistent in the entire process. This is what I feel were the sacrifices I had to make to get to the place where I am today. I'm gonna mention five of them, and we can go ahead and get started. So the first sacrifice that remember we're going deep here is not like oh I stopped having margaritas and at Dallas BBQ. If you're from New York and you're a millennial, you probably know about Dallas BBQ and their margaritas or pina coladas. Um, so the first one is comfort zone, okay, is sacrificing your comfort zone because when you're starting a lifestyle change and when you need to take action different from what you've been used to, you are going to have to step outside of your comfort zone, and that's across all aspects of wellness. I'll give you some examples. Maybe this is trying new foods that you've never tried before. For me, that was trying consistently trying new vegetables like green beans and Brussels sprouts, kale. Oh my god, the first time I the first time I tried kale, I thought I was a freaking horse because it was just not done well. So I had to step out of my comfort zone with food, trying new things. In terms of food as well, I had to think more about food and my portions. I had to think about how food was making me feel. Was I eating too much, right? Was I actually wanting something or not? So it was outside of my comfort zone to think that much about something and to make decisions that were not satisfying just dopamine. Like, let's say, for example, choosing a grilled chicken sandwich instead of a fried chicken sandwich. We know there's a difference, we know there's a taste difference, but I had goals, and just doing those small or making those small decisions, I feel like it is stepping outside of our comfort zone. Another example is exercise. I was super uncomfortable going to group classes or showing up at the gym. I thought I didn't know what I was doing, I always chose a spot in the back of the class. I was very self-conscious until I noticed that no one was really looking at me and nobody cared. But still showing up in that way, especially in smaller communities where the members already know each other, they're already looking very fit, they have these cute outfits on because you best to know I was not showing up in cute outfits, I was showing up in like capri tights and oversized company t-shirts because that's what I had, and that's what I was gonna show up in. So it required me to step out of my comfort zone. Other things were going to sleep earlier and not staying up late at night, um, making decisions in front of other people is definitely tied to our comfort zone. So thinking that you're gonna make a health and wellness lifestyle change and not be out of your comfort zone consistently within your own self and mind and in front of others is unrealistic to think that you're gonna create a lifestyle change without stepping outside of your comfort zone. What I can say is that as time goes on and you continue to show up, you create a new comfort zone, you expand upon that circle that once was extremely uncomfortable for you, and it becomes a lot more comfortable, and you get to continue to push the boundaries of your comfort zone as you challenge yourself further in the journey. However, you don't want to go too far out because then you kind of freeze, right? And it's scary and you want to revert all the way back. So finding a little bit of that, you know, middle ground of being uncomfortable, but not so much so that you're gonna pass out of embarrassment or something like that, it is a good idea to keep in mind. I'll say that when we are engaging in quick fixes in wellness when it's a temporary diet, when it's a temporary time frame, or something like that, people are a lot more accepting of that answer, and it's not so much out of the comfort zone because it's so common and it's so normalized that people actually kind of cheer you on, and it's like, oh, you go, girl, you have the willpower and you can do it, and it's just 10 more days, and it's just one month, and it's just this, right? But when you're adopting the lifestyle, it's not just 30 days, just 10 days, or what have you. To know that you are going to commit to this for the rest of your life is very intimidating, not just for us, but for people around us. So, knowing that ahead of time, I think it's useful. With that being said, number two of things that sacrifices we need to make is our identity. Our identity starts to shift because the more we start stepping outside of our comfort zone and trying these new things, who you become is different, and that is also a sacrifice that we need to make. The person who you knew and who you once was throughout 30 years, 35 years, however your age is, is changing. And that's scary to get to know yourself at that level. I, for example, I am no longer the person who drinks just because, who drinks because I'm bored, who drinks because everybody else is doing it, who drinks because there's nothing else to do, so on and so forth. That has been a huge identity shift for me, and people question it all the time. But I've made decisions, I know why. It's taken a very, very, very long time, and I'm just comfortable with that being part of my new identity. My identity has become that I go to the gym two to three times a week, and I try and not hang out late on the weekends because I know I need to get up early, unless it's for a special occasion, but again, not this just because, because I feel like it's almost self-sabotaging a little bit. You start to become this person, and I think that people start to question it because you probably engaged in a lot of activities before that are not similar, or you start to make choices where you're like, damn, I never did this before, and you start to get to know yourself in new ways. I know for me it really used to impact me when I would go back, especially like to restaurants that I would really enjoy, and I would order foods that I used to really love, and then they didn't hit the same anymore. And I would ask my hubs, right? I was like, Did the recipe change? Like, are they making this different? And he's like, Nah, it's exactly the same. You've changed. He used to tell me that all the time, you've changed your taste buds have changed because this is exactly the same. And I would ask, like, the waiters and the bartenders, I'd be like, is this different? And they'd be like, No, it's the same. And that used to lead to a lot of disappointment because what I had to do with my identity was find new things that the new me really enjoyed and would give me dopamine hits, and that took a little while too to understand and find what those new things were that would bring me pleasure, that would become my regular restaurants to go to, that would become my go-to items that I would buy at home, and that would be fitting for my life. Another thing when it came to exercise was that I had to get over my excuses when it came to showing up because I would often ask my trainers or tell myself, like, oh no, don't go. Like people usually, when they're really tired, they don't go. Or if the weather is bad outside, then generally they don't go. But what I started to realize was that the people who had adopted this wellness identity, they would show up anyway. And I realized, oh, if I want the results that they have, and I want to really commit to this, then I need to move like them, right? I need to show up like them. And it wasn't this comparison, it was more of curiosity and analyzing, right? Like, what were they doing and what was I doing, and what kind of results I was getting, and what kind of results were they getting, right? So it was more of observing their identity and who they knew, who they were. And I was like, oh, if I want those kind of results, then I have to show up at a similar way. I can't expect and it's not fair to assume that I would get those same results without showing up at some level, like some capacity, right? That would get me those results. So shifting your identity and sacrificing the old version of yourself for this new person who is committed to your health and wellness is some sort of a sacrifice because it's uncomfortable. Okay. The third thing is from things you have to kind of sacrifice in this journey is your safe thoughts and beliefs. And I touched on that a little bit with identity. Okay. So the beliefs about yourself, the beliefs of you know, things you tell yourself. There goes my calendar chime, the beliefs that you tell yourself, um, and your thoughts, right? So I started to realize and I would tell myself with flexibility: I am a person who works out twice a week. I'm a person who works out three times a week, and that became part of my new identity and thought process. The way that that was gonna happen usually varied, okay, and it's what has held me over across anything that comes up in life because it gives me a lot of flexibility. For example, when I go on vacation or extended vacations, the thought I'm a person who works out twice a week or three times a week comes with me. So whether that's working out in a hotel room, in a hotel gym, outside, I can still fulfill that part of my identity. When the pandemic happened, it was the same thing. I was used to going to the gym and getting my workouts there, but of course that was off the table. So I figured out a way to continue to work out two times a week, three times a week at home. That was a big adjustment, but it just had to be done because that's part of my identity. That's what kept me sane a lot of the times in doing that at home. I adopted the belief I'm a person who eats a vegetable with my meals. Now, does it happen 100% of the time? Usually not, but because I adopted this belief and this thought of what's my vegetable with this meal, because I'm great at picking a carb and a protein, then it became easier of like, oh, I'll incorporate this cucumber or I'll incorporate some caramelized onions or some spinach or whatever it is. I was not used to thinking of a vegetable forward mindset when it came to my meals. So adopting that belief and those thoughts really helped me along in the process because the thoughts that I had before were not intentional, I'll say, and it was very tied to what other people said and what I saw, and I noticed very quickly that I had to think differently and I had to believe different things, and I had to really know my why in order for me to take the action that I wanted to take. Okay. I hope that's making sense because it would be impossible for me to get results if I continued with the beliefs of I'm not picky, I eat anything, or whatever you want, or it's cold outside, so I'm not going to the gym. You know, all these other thoughts that are common out there, I knew I had to get rid of them and adopt new ones because they were not working out for me. It would become really hard for me to take action when those were the things I was telling myself. So again, I would identify how many days I was working out, I would identify how I would make my meals, and I would make adjustments. I started measuring my food at one point because I noticed that I was overeating consistently, especially with taking lunches to work. And I would be so full that I would be so uncomfortable, and I would be dozing off at my desk, and I noticed that it was because I was just eating too much, and I know that's blasphemous to go ahead and measure your food. At that time, I use little measuring containers, and it's been a really big debate and discussion with my clients when it comes to measuring their food when they need this sort of support, but my thoughts and beliefs had to change around that as to why I was doing that, and it was just a tool that I needed to help me in my journey because I had never learned how to do that, and I was consistently overeating, and never mind the fact that it maybe did not help me lose weight or anything like that. I would feel so extremely uncomfortable that I hated it, and I wanted to avoid that feeling. And if I overeat, then that meant that I couldn't have another meal because I was just so uncomfortable, and I love to eat, so I just rather have another meal. So that is number three, really analyzing the thoughts and the beliefs that you want to identify, and that's a lot of the work that I do with my clients ahead of time because then it really helps you then make aligned decisions and more mindful decisions. Okay, number four of things you might have to sacrifice is your schedule, and it's not necessarily sacrificing it, but it is shifting it and prioritizing certain things. Like I mentioned before, going to sleep earlier, making time going to the gym, maybe making time to meal prep. And again, this is not about being perfect, but knowing what's a priority and learning how to shift and prioritize things during a week can be super helpful. So I don't know if there's a lot more to say on the scheduling piece, but it is finding the time to incorporate all these new things. And usually when I start with a new client, this is a this is oftentimes what we start with your schedule, and where are we going to fit these new activities that you want to do for this new lifestyle that you want? Because a lot of times we want to pile it onto other things, but that's not so useful because it adds more stress, it's probably takes away from your rest, and so on and so forth. However, we always Always always find space for these things that you want to do 100% all the time, maybe not for everything at once, but definitely for one or two things that you can start to incorporate into your schedule that flows and it's not a burden to you in a way that makes sense. So definitely your schedule is something to adjust. And number five, and the last thing that sometimes gets sacrificed when we are adopting a new lifestyle is relationships. As I mentioned in the beginning, or towards the beginning, I became this person, again, in becoming in comfort zone, who I really wanted to prioritize my exercise. I really wanted to prioritize certain foods that I wanted to eat versus others or my sleep, what have you, because I knew I didn't want to be too exhausted. And the reason why I was staying up was not so valuable to me as other things. So sometimes when certain whatever relationship it might be, family, friends, or whatever, they continue on the lifestyle that you had before or that you guys have shared for a very long time, and then you start making these changes. Sometimes people come along with you and they support you, and other times they don't. And it sucks, or you all of a sudden don't have a bunch of things in common because you noticed that the only thing you had in common for a very long time was going out to grab drinks, or was going out late at night to grab Chinese food or pizza or certain things like that. And when you invite, right? Because I always encourage this when you invite your other person, whoever they might be, to your new lifestyle, maybe that's going for a walk or going for a hike or going for a new exercise class or trying different foods at a restaurant, they're not as open to it, which is okay. I just want to mention that everybody's journey looks different, everybody's capacity is different, everybody's why is different, right? I've had great success with my clients and their friends giving it a shot, right? And supporting and participating, and with great success. I've had a lot of my clients teach and expand the wellness of loved ones, whether that's friends, family members, parents, what have you. And other times is not as aligned, and that's okay. Maybe that's finding new ways of hanging out, maybe that's being totally okay with each of you having a different style, whatever that might be. But I just want to say that maybe it's not a total loss of relationships, but it's definitely a change. I know I had a client who became more vulnerable with her friends and shared what she wanted to eat versus not because they would always go hang out together, and she had certain eating restrictions because it really would hurt her, her stomach and her digestive system. So, but one thing that her and her friends would do often was go out and have drinks and have specific kinds of foods that would really hurt my client, and she would spend days and days and days trying to recover from that one dinner, and that's absolutely not fair to her, right? So she had vulnerable conversations with her friends about where she was and what she needed and how she was gonna participate in these outings, and her friends were totally accepting, validating, encouraging, and supportive of her. But again, it's going back to that comfort zone and identity shifts thing, right? And the beliefs of what her friends were gonna say and what they were gonna think if she did share. So, as you can see in that example, it was kind of all looped into one as to how all of these different aspects of almost sacrifice in your health and wellness journey gets pieced together because it's not just one thing over the other. And when you're creating and you're intentional, but intentional about a lifestyle, instead of it being one-off situations or situations with a timeline, when you're really invested in how you feel, your health, your strength, your longevity, all of these things, then understanding that there's going to be changes and adaptations in these five areas, which are comfort zone, identity, your thoughts and beliefs, your schedule, and your relationships is very, very important. These are things I did not know ahead of time in my nine years of health and wellness journey, is just really a reflective piece of what when I thought about it deeper, like what was it? What is it that actually needed to shift aside from oh, I'm not gonna eat this dessert. I think these were the ones that stood out for me the most. And I feel like when you hear somebody talk about this, right? And when you know to anticipate it at some degree, then it's not is not coming at you so off guard. And that's a lot of what I support my clients with is this anticipatory understanding, is this making these changes feel safe, making these changes valid, and understanding how to navigate them because there's really no way to avoid them, is more of how do we navigate it, how do we feel safe in them, how do we accelerate or pull back from how fast we're making these changes or incorporating these things into our life because again, it's not like full throttle on everything. Sometimes we have to take it one step at a time, one day at a time, and it does start to sink in, it does start to integrate, it does start to feel so so so good. And the best part is that it starts to feel natural. And so many of my clients are like, Oh my gosh, I lost weight and I felt like I didn't do anything, which is the best part. They're like, I feel like I didn't even really do that much, and I'm getting all these great results, and this is why because we walk through these things is not forceful and is not beating yourself up and punishing yourself, is really walking through these zones together that gets the best result without feeling like you're fighting for your life every single day when you're trying to do a health and wellness lifestyle, which I see all the time. And I'm like, babe, you really don't have to torture yourself like that to get the results that you want. However, no one is out here really explaining what that looks like and what the changes need to be so that you don't feel like you need to torture yourself because that's usually what we're taught. So I hope this was helpful. Let's keep the conversation going. Please reach out if this has helped you in some way. As always, please rate the podcast, leave a review, share with your friends, share on social media, and please feel free to tag me. If you are like, dang, I need support in these areas. I think that this is a big part of what has been missing every single time I try to make health and wellness changes in my life. Then I invite you to go ahead and send me a DM, an email, book a free consultation call so we can talk more about this and set you up with health and hormone coaching with me so I can support you along the way. As I've done with all of my beautiful clients. So I hope y'all have a great week and I will see y'all next time. Bye.