How to Get Good at Saying No (So You Can Say Yes to What You Want)

When improving our health, we can get caught up in details, believing we need a perfect meal plan, the right recipes, or a cleanse to jumpstart our progress. However, this line of thinking can leave us too overwhelmed to move ahead. But what if, instead we stripped away the noise and focused on what keeps us stuck? One significant obstacle could be the ability to say "NO."

The foundation of a good nutrition plan is straightforward: quality foods, eaten in the right amounts, to support how you want to feel and look. The CrossFit dietary prescription provides one way to achieve this mission:

🥦"Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar."🍗

It's a simple prescription, but let's not confuse simple with easy. The other day, I found myself in battle at Save-On-Foods. It was 6 p.m., and I had gotten caught having to shop after work, when reserves are lowest. My favorite Haribo gummies were on sale, chips called at every aisle. I felt like I was under siege. Forget the advice to "stick to the perimeter" junk food is littered at every turn in the shop. I grew angry at the effort required to get in and out without a cart of highly processed nonsense.

Saying no in that moment took serious energy and I had to deep breathe and remind myself that I had an opportunity here to work on growing my NO muscle.. If I said no now I wouldn't have to battle the gummies again at home. My point being, the advice to not bring junk into the house requires some work!

Waiting in line, it occurred to me that this lesson doesn't just apply to food. Progress in any area of life often starts with a decisive no. But saying no is hard, and the barriers are real. Some readers might remember the futility of the "Just say NO campaign" against drugs in the 80's. It would be great if it was that easy, but it isn't. Here are some reasons why:

• Fear of Missing Out (FOMO):

• We don't just feel FOMO about food. We feel it everywhere. Whether skipping dessert, passing on drinks with friends, or saying no to a new opportunity, it's easy to feel like you're being deprived. But every yes to something misaligned with your goals is a no to something that is.

• Example: A social invitation might sound fun, but is it worth it if it leaves you too tired to make your morning workout or meal prep for the week? Saying no in the short term lets you say yes to what matters most in the long term.

• Actionable Tip: Practice a mindful pause before responding to invitations or temptations. Ask yourself: If I say yes to this, what will I say no to?

• Worrying About Disappointing Others a.k.a. People Pleasing:

• You may not want to let people down, whether it's friends, family, or coworkers. But here's the thing: you can't control how other people feel. That's their cross to bear, not yours. Let them be upset. Saying no to baking cookies for the school fundraiser or skipping pizza night because you're focused on your health doesn't make you lesser of a person. It makes you a committed one.

• Example: Maybe your family is annoyed their favorite cookies didn't make it into the grocery cart. But you're not obligated to buy things that make staying on track harder.

• Actionable Tip: Reframe your thinking. Remind yourself that saying no isn't selfish and you can't help others properly if you don't care for yourself. Lead by example!

• Habits

• It's easy to fall into autopilot. Maybe you grab takeout on Fridays because it's a routine, or you automatically say yes to favors when asked. Breaking these habits is uncomfortable, but discomfort is where change happens.

• Actionable Tips: Start small. Practice saying no in situations where the stakes are low such as skipping an impulse purchase at the checkout or if someone needs something and you feel bad saying no, but you’re stretched thin, instead of defaulting to yes, practice saying no with clear honesty: “I’ can't help. I don’t have the bandwidth right now.” Learning to say no in this case will let you reclaim your time and energy for things you need to do for you!

Saying no is a skill; like any skill, it takes practice. Learn to accept the discomfort saying NO may bring. It's going to feel awkward or even painful at first. Embrace it. Every time you say no, you're growing stronger and closer to what you want to achieve!

Another way of looking at it, is to remind yourself that every yes comes with a cost. When you say yes to something misaligned with your goals, you're also saying no to something that matters more to you.

• Saying yes to junk food at the store might mean saying no to hitting a workout hard tomorrow.

• Saying yes to extra commitments at work might mean saying no to the time you need to plan meals or get to the gym.  

Take a step back and ask yourself: What does this yes cost me?

Progress friends, often happens, one no at a time.

Wednesday Whip-It: High-Protein Kitchen Sink Frittata

When time is tight, and the fridge looks like chaos, whip up this kitchen sink frittata. It's fast, flexible, and proves that sticking to the basics can taste amazing.👩‍🍳

Ingredients:

(Customize with what's in your fridge!)

• 6 large eggs (or skip a couple and add egg white in place)

• 1/4 cup milk (optional, for fluffiness)

• 1–2 cups mixed veggies (e.g., spinach, mushrooms, zucchini, broccoli)

• 1 cup cooked protein (e.g., cooked salmon, diced ham, sausage)

• 1/2 cup shredded cheese (optional)

• a dash of olive oil or butter

• Salt, pepper, maybe chili flakes

To Make:

1. Preheat & Prep: Preheat your oven to 375°F (190°C). In a bowl, whisk together the eggs, milk, and seasonings.

2. Sauté the Veggies: Heat olive oil in an oven-safe skillet over medium heat. Add the chopped veggies and cook until softened, about 3–5 minutes.

3. Combine: Spread the veggies and protein evenly in the skillet. Pour the egg mixture over everything.

4. Top It Off: Sprinkle cheese on top, if using.

5. Bake: Transfer the skillet to the oven and bake for 12–15 minutes, or until the eggs are set and golden on top.

6. Serve: Let cool for a few minutes, slice into wedges. Serve with a huge green salad.

Wednesday WOD

Warm up
2 rnds
Os push ups/ full body rocks
L raises
Ring support hold
Get ups

Tech
Db snatch
Ring dips
Ring L sits

Wod
21-18-15-12-9-6-3
Alt db snatches 35/50#
Ring dips
Ring L-sit hold (sec)

Cool Down