You can also read this on Healthyandwholeyou.com
What's in store for today:
- My 3 Favorite Healthy Take Out / Drive Thru Options
- The 4 Keys To Real Sustainable Results
Hey friend,
We've done it!
We've nearly survived another cold winter 🥶
Seriously though, I can't tell you how ready and thankful I am for some of these sunnier and warmer days we've been blessed with the last couple of weeks.
Gets me excited to start running again and there's just something fresh and hopeful about Winter coming to an end and Spring being just around the corner.
Here's to sunnier days ahead, grilling weather, and oh yeah...the impending yard work! 😂
Cheers, here's your Feel Good Friday 👇🏻
My 3 Favorite Healthy
Take Out / Drive Thru Options
When I need to get something healthy on the go that still hits ideal calorie and protein needs...these are my 3 favorite go to's...
Taco Bell Cantina Chicken Bowl
I like to order my Cantina Chicken Bowl with no guac, no cheese, and double chicken 🍗. So good!
Panda Express Bowl Options
You can't go wrong with either of these options! Super lean, low cal, and still very satisfying...
Chic Fil A - 12 Grilled Nuggets w/ Side of Fruit
While these options aren't glamorous, they will be simple, easy, satisfying, and will keep you on track when time or energy are a challenge!
The 4 Key Ingredients To Sustainable Results
Lots of people lose weight, and most of them gain it all back and more.
It's a cycle that 90% of people who try to lose weight end up repeating over and over and over again.
But, at Healthy & Whole our clients don't fall into this cycle...
And that's because we know what it takes to get sustainable results.
So if you're tired of losing the weight and gaining it back again, here are the "super secret" ingredients required for long term results...
#1 - Enjoyment
I know, the who idea of enjoying the lifestyle that gets you results seems like a pretty obvious thing...
And yet, millions of people every year force themselves into diets and protocols that are agonizingly bland, boring, and impossible to stick to.
So as obvious as it might sound...the solution is pretty simple.
Don't settle for food that you don't enjoy, no matter healthy it is.
Sure, it will work for a week or maybe a month..but then you get burnt out... you start seeking out what your diet / lifestyle isn't giving you...
Food you actually enjoy.
So if this resonates, I want you to try something different.
Instead of trying any diet you can find that will get results, start working to build a menu of meals and snacks inside and outside of the home that taste like many of your favorite cheat foods.
I guarantee if you do that, and you build up enough of those options...you won't have to motivate yourself to eat right. You'll just do it.
#2 - Variety
After enjoyment, the second thing we all need for sustainable results is variety.
Because you can't eat the same 3-5 things the rest of your life just because they are getting you results.
Diet fatigue will catch up and you'll get burnt out.
The solution here is simple as well.
Find your first 3-5 meals that taste amazing and get amazing results...
Then...keep going. Keep building that menu to 10 options, 20 options.
Make sure you have lots of options for inside the home, restaurants, gas stations, etc.
I find that when you have at least 20 great options for home, and at least 10 great options for restaurants or take out, that's enough variety to keep you from getting burnt out.
But for most people anything short of that and you'll find any excuse to have a cheat meal.
#3 - Convenience
I always chuckle a little when I see people at Barnes & Noble bookstores in the recipe book aisle with a stack of cookbooks they are never going to use 🤦🏻♂️
I get what they are doing, but let's be real...
They are going to make one recipe in that cookbook and then that cookbook is going to become a coffee table decoration.
Why?
Because to make a recipe in that cookbook requires 25 ingredients and 45 minutes to cook it...
Not to mention that the 25 ingredients you need for that recipe are completely different from the 25 DIFFERENT ingredients for the recipe on the next page...
The reality is this...if the food or exercise routines you are pursuing take too much time, energy, effort, or hassle...you won't stick to it.
You need to have options that you can execute in as little as 1-3 minutes, as well as options that might take say 10-15 minutes, and then sure, you can have to options that take 30-45 minutes for those precious few days where the stars align and you actually have that much time to devote to cooking dinner 😂
So the solution...is find meals and snacks you can fall back on with little to no effort for the moments you need htem.
And have back up options for exercise and activity that don't require a gym, or any equipment at all.
Then, it won't matter how crazy life gets...you'll be alright.
#4 - Flexibility
Last, but certainly not least...is flexibility.
It would be one thing if we only ate at home, but that's not real life.
We eat at home, we eat at restaurants, we go out with friends, we go on vacation, we eat in airports, at cookouts, at the county fair, at conventions...
You get the picture.
The point is...if you don't learn how to eat "on plan" for your body and your results in all of those different situations...you're cooked.
It's not gonna work.
The Truth I Love You Enough To Tell You
Look, I already know what you are thinking as you read this article...
You're thinking...this is too hard. I need something faster, easier, less effort.
But here's the thing...you've tried faster, "easier", and less effort solutions already.
You've tried them time and time and time again.
What you probably haven't tried yet is having someone teach you what you are missing.
Someone to actually simplify all of this and to make it doable for you.
I love you too much to tell you to just try another diet, meal plan, shake program, etc.
I'd rather tell you the truth...no matter how much it might hurt.
The only path to true sustainability is to take the time to learn how to do it right.
Think of it this way...
You can try a gazillion different "quick, easy, low effort" solutions over the next years and decades and never get where you want to be...
Or you could take 6-12 months with the right teacher and coach and get all the way to your goal because you became the solution you needed the whole time.
As it turns out...the "slow way" is really the fast way. And the "fast + easy" ways you've always tried...are really just kicking the can down the road.
It's time to build REAL sustainability.
Client Wins Of The Week:
Darrick + Jessie Grundlock
When Darrick and Jessie joined us in November 2024, they were struggling.
Darrick was exhausted, short-tempered, and snacking all day at his desk job. He barely slept, which bled into everything—work, parenting, his marriage.
Jessie was right there with him, both of them carrying extra weight and the emotional toll that came with it.
They knew their kids deserved parents who were present, energized, and healthy enough to keep up. But between work stress, managing their homestead, and the chaos of raising two young children, they felt stuck in survival mode.
Darrick described himself as: Undisciplined, tired, short-tempered, low motivation, unhealthy.
They both wanted the same thing: to be the parents their family deserved. To have energy. To feel confident they'd be around for the long haul.
So they made a decision: they'd do this together.
Not another diet. A complete lifestyle transformation—as husband and wife, as a team.
Here’s the rest of the story…
💪 Darrick lost over 40 pounds 💪 Jessie lost over 40 pounds 💪 They've maintained for over a year 💪 Darrick entered a muscle-building phase and is training for a Spartan race 💪 And Jessie, well expecting their third child!
Here’s my favorite part of this story…
Last fall, Darrick was working to juggle work, school, and their homestead. Jessie’s first trimester hit her like a freight train
Peak survival mode.
But this time was different. They had the tools. The daily standards they'd built together didn't just help them lose weight, they became their lifeline through the storm.
"We put things in idle mode but stayed on track," Darrick said.
And last July, they celebrated 10 years of marriage with a getaway to Salt Lake City where they literally climbed a mountain together.
Something they had the mental clarity to fully appreciate and the physical strength to actually accomplish.
Jessie is now entering this pregnancy from the healthiest place of her life.
Darrick is building muscle and chasing athletic goals he never imagined.
Together, they're welcoming their baby girl with a foundation of health, discipline, and partnership their entire family will benefit from.
They didn't just transform their bodies. They enriched their marriage, their parenting, and their future.
If you are struggling with your weight and you feel like you’re stuck in survival mode, I know how you feel. I’ve been there.
But the thing is…you don’t have to stay there. Darrick and Jessie made the decision to join Healthy & Whole, a decision that turned out to be one of the best decisions of their life.
And now, even when life gets a little crazy, one thing they don’t have to worry about is their health!
Being healthy doesn’t have to be complicated and overwhelming.
If Darrick + Jessie can do this…so can you. 💪🏻
When you're ready, here's how I can help:
If you're feeling overwhelmed and frustrated with your body and health, I know how you feel. Apply for coaching here in the Healthy & Whole Mentorship Program, And we'll guide you the entire way so you never have to worry about losing weight again.
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
