Change requires change. The more committed we are to our current routines, the harder it can be to make a shift. You’ve heard it before: “The definition of insanity is doing the same thing over and over and expecting different results.” Sometimes, our love for certain things can keep us stuck in place, even if those things aren’t serving us anymore. It is a normal conundrum. But, if plagued, what can we do to shake free?

One of my favorite ways to create momentum for change is through simple nutrition swaps.  This move requires no major heroics,  just a few intentional choices. These shifts reduce calories, increase protein, and stabilize energy levels without leaving you feeling deprived. Also, if you feel better, you never know what you might accomplish next!

A word of note, though, you must allow yourself at least 4 weeks to see if your changes are effective. Do not give up in two weeks and consider using a metric other than the scale to check your progress. Some alternative options: as a tape measure at the waist, number of pull-ups or ring rows or sit-ups in a minute or how a piece of clothing fits. Choose something that you care about!

Here are some simple nutrition swaps that when employed regularly can reduce calorie load, increase nutrients to your system, and may lead to body composition changes.

• Frozen banana + protein powder + nut butter vs ice cream
  

• Sparkling water with lime vs soda or juice
  

• Berry bowl with Greek yogurt vs frozen yogurt
  

• Cucumbers + hummus or salsa vs chips + dip
  

• Zucchini noodles or grilled veggies vs pasta
  

• Turkey burgers or grilled chicken vs beef patties
  

• Watermelon slices or frozen grapes vs popsicles
  

• Berry smoothie with protein powder vs a milkshake
  

• Hard-boiled eggs, tuna, or jerky vs cheese + crackers
  

• Fruit-infused water vs lemonade
  

• Chia pudding + almond milk + berries vs cereal or packaged pudding
  

• Lettuce or collard wraps vs bread or wraps
  

• Measuring out snacks vs pouring straight from the bag or scooping randomly from a tub
  

• Smaller plates, cups and bowls - instead of oversized dinnerware

Mindset swaps to propel different actions

Catch those default thoughts and reframe to maintain change!

• “I can’t” = “I’m choosing not to right now”
  

• “I’ll start tomorrow” = “Next meal is a fresh start”
  

• “I’m too busy” = “Maybe I need to realign my priorities”
  

• “My diet went off the rails” = “I’m learning what works for me”
  

• “I’ll never get there” = “Progress is one meal, one workout, one choice at a time”
  

• “I deserve a treat” = “I deserve to feel good in my body”
  

• “I’ve tried everything” = “I haven’t tried sticking with small changes long enough”
  

Berry Protein Soft Serve Ice-Cream

Serves 1 Ingredients:

• 1 cup frozen mixed berries
  

• 1 scoop vanilla protein powder
  

• 1–2 tbsp unsweetened almond milk
  

• Optional: 1 tsp maple syrup or honey

• Blend until thick and creamy. Scrape sides, pulse again. Serve right away or freeze 15–20 minutes for firmer texture.

Macros (approx.): 200 cal | 25g protein | 20g carbs | 2g fat

Chocolate Peanut Butter Ice-Cream

Serves 1 Ingredients:

• 1 frozen banana
  

• 2 tbsp powdered peanut butter
  

• 1 scoop chocolate protein powder
  

• 2 tbsp unsweetened almond milk

• Blend until creamy. Serve immediately or freeze briefly.

Macros (approx.): 285 cal | 28–30g protein | 25–27g carbs | 4g fat | ~4g fiber

May our habits work for us, not against us!

Onward friends! 😎

Lift Over Forty: Week 4 👊

Workout of the Day: Michael

2025-06-25

This Hero workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.

Warm-up | 5:00

10/10 leg swings (forward/back)

:30 calf stretch

5/5 hip circles/direction

10/10 lateral leg swings

50' high knees

50' butt kickers

50' karaoke

200-metre run

TECH | 2:00

WOD | TC: 30:00 | H:25

RX:

3 rounds for time:

800-metre run

50 back extensions

50 Ab Mat sit-ups

Intermediate Option:

3 rounds for time of:

800-metre run

35 back extensions

35 sit-ups

Beginner Option:

3 rounds for time of:

400-metre run

25 PVC good mornings

25 Ab Mat sit-ups