第 52 集 - 问答 - 如何改变身份认同，瞬间改善健身习惯

欢迎回到《饮食文化去死》这个播客。

And welcome back to diet culture can fork off the podcast.

今天我要做一期问答环节，我特别喜欢这个部分。

Today I'm doing my q and a episode which I absolutely love.

今天收到了一些特别棒的问题。

I had some great questions come in today.

我的非主流小组已经进行到第四周了，接下来每周我都会根据小组里提出的问题做一期播客。

Like my misfit group is in its fourth week and I'm going to be doing a podcast each week with the questions that come up in the group.

不过我也会继续做这个节目，因为即使在进阶小组里，也总会有新问题冒出来。

But I will be continuing this as well because questions do come up with the continuation group as well.

我会尽量在这期里覆盖更多内容，因为问题不少，个个都很精彩，小组里的讨论也特别有料。

So I'll be covering as much as I can in here because there are a few questions and they're all amazing and there's great conversations in the group as well.

每周我会挑几个问题在这档播客里详细聊聊，既为小组里的学员，也为所有听众提供一些实用的建议。

So I will pick out a few each week to cover on this podcast for my clients that are in the group, but as well for anyone else listening to get some tips and suggestions.

你知道吗？这些其实都是真实生活里会遇到的——当你正努力修复和食物、和身体的关系时，每天都会碰到这些事。

So you know this is the stuff that comes up in real life like when you're trying to unfuck your relationship with food and your body, this is the stuff that comes up on a day to day.

所以我们把所有问题收集起来，现在就来一一解答。

So we collect all the questions and then we're gonna dive into it now.

第一个问题是：在特别忙的日子里，吃些什么能撑得住一整天？

So the first question that came up was what are meals that can keep you running through super busy days?

我另外还看到一个相关的问题，其实是在群聊里有人提到：平时活动一堆，临时在外头买吃的，跟自己的目标完全背道而驰。

I always had another question around kind of what to do, well came up in the group chat actually around not being organised when you've got activities going on and then having to buy food when you're out, which isn't what you want to be doing to align with your goals.

这个我也一起讲一下，因为我觉得这两件事其实是相辅相成的。

So I'll run through that as well, because I think these both of these things are kind of work hand in hand.

首先，遇到特别忙的日子，我强烈建议你准备几套简单快捷的餐食，比如我就有几道固定的‘救命餐’。

So first of all, when you've got super busy days, I would highly recommend getting yourself some easy quick meals like I have like a little, I guess selection of go to meals.

这些饭我根本不用动脑，知道怎么做，不用查食谱，随手一搭就能搞定。

Meals that I don't really have to think about meals that I know that I can prepare really quick, don't even have to look at recipe, I can chuck them together and they're ready to go.

在特别忙的时候，脑子已经转不动了，你就需要这种一伸手就能拿出来的方案——家里常备些材料，做起来省事，不用费劲。

They're the kind of things that you want on a busy day when your brain capacity is already full and you just can be like right I know what to do I've got the stuff for it and think about stuff that you can just constantly have in the cupboard or things that are easy to do.

还有慢炖锅的菜，还有电饭煲的菜，那个叫什么来着？

Also slow cooker meals, crack pot, what's it called?

可以用慢炖锅做的饭菜，把所有材料放进去，一整天让它慢慢煮着就行。

Crock pot meals that you can do, know put all the ingredients in and let it run all day.

当然，不同季节也不一样，比如炖菜、辣味牛肉炖豆子就特别棒，夏天的时候配上烤红薯，也很不错。

So depending on the time of year as well obviously, but things like casseroles, chilli con carne is always really good, but actually like a chilli con carne with a jack potato in the summer, that's pretty good too.

你可以想想看，比如我那些美国朋友，就知道烤土豆这道菜。

So if you think about like what you could do, oh yeah for my American friends, baked potato.

我老是忘了提这个。

I always forget that.

我们在英国管这叫‘夹克土豆’，听起来可能有点奇怪，但确实是这么叫的。

We call them jackets over here in The UK which I know can sound a bit strange.

像这类菜，你根本不用费脑子，随手一搭就能搞定。

But yeah things like that that you can just like not really think about, put things together.

你也可以一整天用慢炖锅来煮土豆，看你有什么条件。

You can also like obviously slow cook potatoes throughout the day depending on your or like what you have.

其实如果先用微波炉热一下，再放进烤箱烤脆，花不了多少时间。

They don't take that long in like if you microwave them first and then stick them in the oven to crisp off.

我最常做的菜之一大概是炒饭。

One of my best go to's probably stir fry.

特别简单，就算蔬菜快蔫了，或者用冷冻蔬菜也行，橱柜里常备点干面条就行。

So easy, you can use up vegetables that already have even if you have frozen vegetables, you can keep you know dried noodles in the cupboard.

所以again，随便一凑就能搞定。

So again really easy to chuck together.

我们通常会做个花生酱汁，把花生酱和酱油混一混，再加点别的调料就行。

We usually do make a peanut butter sauce, you just chuck some peanut butter in with some soy sauce and stuff like that.

随便调一调，这正是我做这些菜的原因。

Just make it up like that's why was doing this stuff.

别想得太复杂。

But don't overthink it.

沙拉也是个不错的选择，超市里都有现成的，直接往里加点东西就行。

Salads always another great tea, you can always get pre prepared salads so that you can just chuck things together.

你可以在周初就把蛋白质类的食物提前做好，存着慢慢吃。

Maybe you can cook things like your protein earlier in the week so you've got a store of them.

做饭的时候想想，哪些食材可以多买点，哪些菜可以一次多做些，留着第二天当午餐或晚餐，具体怎么安排还得看你的实际情况，比如家里有几个人之类的。

Think about when when you do cook think about like what can I stock up on here, what can I batch cook, so I've got leftovers for lunch, for dinner, the next day, whatever it may be depends on your situation, obviously the family and things like that?

我们通常都会多做一点晚餐，这样第二天中午就有现成的了，诸如此类。

We try to have extra dinner so then we've got lunch for the next day and things like that.

这就是我们让吃饭变得省事的办法。

So that's what we do to make things easier.

我另一个常做的菜是‘嫁给我鸡’，我特别喜欢这道菜。

Another go to meal of mine is marry me chicken which I absolutely love.

‘嫁给我鸡’其实就是鸡肉做的，不过我也会根据自己的口味做一些调整和替换。

Marry me like also chicken, which I do do some substitutes for as well, more to my taste and things like that.

还有意面，说实话，意面老被低估，但其实又好吃又简单。

So think about like pasta dishes honestly, pasta gets such a bad rep, but pasta is so good and so easy to do.

所以当你忙的时候，想想哪些菜是能快速做出来的。

So that's what I would say when you're busy, think about what are the things you can, what are quick meals?

哪怕只是在脑子里列个单子，或者写下来也行：哪些菜是真正省时省力、不需要动太多脑筋就能搞定的？

Even if you have a little list in your head or you can write a little list, what are the meals that you can do very quickly that don't take a lot of effort and don't take a lot of brain capacity?

有哪些东西可以提前准备好？

What are things that you can prepare ahead of time?

做饭的时候，哪些菜可以一次多做一点？

What could you batch cook when you do cook?

冰箱里存一些自己做好的冷冻餐，一点问题都没有。

Nothing wrong with having a bit of a freezer store of frozen meals that you've already cooked and prepared.

这样就能帮你应付那些特别忙的日子了。

Okay, so that's they can keep you going on those busy days.

当你有各种安排的时候，就容易忘了提前准备。

With the thing when you've got activities and you're forgetting to prepare.

这些都是新的尝试，但你已经取得了很大的进步，正在养成好习惯。

This is all new remember and you've already made amazing steps in what you're doing and building habits.

这可能是最近才冒出来的问题，我知道你提到最近安排了不少事，所以才注意到这一点。

So this might be another thing that's just come up recently because I know you said you've got said you had some activities coming up and that's why this has probably come to light.

如果知道第二天或第二天早上特别忙，前一天晚上就想想能准备什么，早上直接拿上就能走。

If you know you've got a busy day or activity the next day, the following morning, think about what you can prepare the night before so you can grab and go in the morning.

比如隔夜燕麦这类早餐，或者你早上有时间快速弄点吃的吗？像我一样，每天喝奶昔。

Overnight oats, things like that for breakfast or do you have time to quickly prepare something in the morning like me, smoothie, every time.

你了解我的，我超爱奶昔。

You know me and I love my smoothies.

如果你跟我相处很久了，肯定知道这一点。

I feel like if you've been with me for a long time you know that.

我觉得我身边人都被我带得开始喝奶昔了。

I think I got everyone on to smoothies.

我就是喜欢早上吃点简单的，奶昔是我的首选，因为能塞进两份水果，再加点蛋白粉，搞定，这就是我的做法。

But that's how I like a quick breakfast in the morning and smoothies my go to because I can get two portions of fruit in there, protein powder, that I'm done you know that's my way of doing it.

所以想想看，晚上能提前准备些什么？也可以从这次的经验里学一学：哪些活动进行得顺利，哪些饮食准备没做好，下次怎么改进？

So think about like what you could prepare the night before like learn from this as well like okay what went well with the activities, what didn't go well the preparing the food or not preparing the food, What can I do better next time?

从这次经历里，你能学到什么？

What can I learn from this?

我是不是该提前一晚就准备好？

Do I need to prepare the night before?

我是不是得专门留出时间来安排这件事？

Is that something I might need to make sure that I plan in?

那我该怎么开始规划呢？

Okay, how do I start planning that in?

我是不是得设个提醒？

Do I need to set myself reminders?

我是不是得记个备忘？

Do I need to make a note?

还是得提前把材料备齐，好随时能做出需要的东西？

Or do I need to make sure I've got ingredients in to make to do the things that you know to prepare the things that I need to?

我首先会想这些，但千万别觉得这是失败，每件事都是在学习。

That's what I'd start thinking about, but don't ever think this is a failure because everything is learning.

你现在已经发现这一块还需要改进了。

Like now you've noticed that this part needs work.

这才是改变的开始。

That's how you make the change.

你以前不知道，也没意识到，之前没那么清楚。

You didn't know before or you weren't aware before, you didn't have the awareness so much before.

所以这就是我的建议。

So that's what I would suggest.

如果你能早点开始晨间习惯，我知道你提到的那个人说的那套方法，确实值得参考。

So yeah, if you start that early morning routine, I know you like the person that like mentioned about this might be something worth noting.

我以前在办公室上班时，总是一早就去健身房。

It's what I used to do when I worked in an office, I used to go to the gym before I started work.

我现在还是早上去健身房，只不过改在家办公了，情况不太一样。

I still do go to the gym before work but I work from home now which makes difference.

以前我早上起来第一件事就是把早餐和午餐从冰箱里拿出来，拿上就直接去健身房，到了办公室再吃早餐。

I But used to make sure I had my breakfast and my lunch prepared in the fridge in the morning, so as soon as I got up I grabbed it and I went straight to the gym and then ate breakfast at the office.

这类做法其实挺值得借鉴的。

So there is that kind of thing to look at.

希望我刚才的回答能帮到你。

So hopefully I answered those questions.

下一个话题是，我放假的时候总会放飞自我，因为我太爱吃东西了，喜欢尝试新菜，尤其是去美国的时候，几乎啥都吃。

The next one is when I go on holiday I usually go totally overboard because I love the food, try new things and especially if I go somewhere like The States I do eat everything.

每次放假回来，体重都会涨个两三公斤，看来假期里吃得远远超出了日常维持量。

I tend to gain about two to five kilograms on holiday, so must be eating loads over maintenance when I'm on holiday.

一放假回来，我就彻底破罐子破摔，完全没法马上回到正常节奏，得缓一阵子。

I get back from holiday and the fuck it button is fully pressed and then I spiral, can't continue to go back to normal for a while.

这种模式我一年里会重复好几次。

I often repeat this a few times a year.

我该怎么打破这个循环？

How do I break this cycle?

这其实是个很典型的例子，说明‘破罐子破摔’不只发生在周末，度假时也容易这样。

This is a great example of pressing the fuck it button not just on the weekends but maybe when you're going on holiday as well.

所以，中心模块里有些方法能帮上忙，你可以挑一些用起来。

So the module in the hub will help with this and you can take some aspects from it.

不过我想先建议你，重新想想度假期间你对这件事的心态。

But what I would suggest here is like how first of all your mindset around what's happening when you're on holiday.

好吧，我一放假就特别想吃当地的食物。

Okay, like I love to eat the food when I'm on holiday.

我喜欢尝试各种新菜，尤其是那些有地方特色的招牌菜之类的。

I love trying different foods and like cult like cultural foods or what's the speciality in that area like things like that.

我真的很享受，但真正造成问题的，其实是那个‘管他呢’的心态。

I love it But it's the F*k It button that's probably doing the most damage here.

问题在于你回来之后，不是想着‘我玩得很开心，现在该回归正常了’。

It's when you get back rather than going like I enjoyed that and now I move on to next step.

关键是要在那一刻，及时按下停止键，别让‘管他呢’继续下去。

It's like getting out of that like that fuck it button in that moment.

我们首先要解决的是你和饮食之间的关系，但现在我该怎么形容呢？

The first thing we need to work on is the relationship of what you're having with you because at the moment it's very much how do I explain this?

你一回来就觉得自己反正已经破罐子破摔了，不如索性继续放纵。

Like you come back, you're like well I fucked it anyway, so I might as well continue.

所以我们得改掉这种‘反正已经毁了’的想法——其实你根本没毁。

So we need to get rid of that mindset that you fucked it anyway because you haven't.

通常我们去度假的时候，很多人都会发胖，我说的发胖是指体重秤上的数字上升，这主要是因为吃的饭菜跟平时不一样了。

Usually if we go on holiday, a lot of people do put on like, well I say weight on the scales and that's usually because we're eating different foods than we used to.

我们可能摄入了更多碳水化合物或者糖分，这些都会导致身体储水。

We're eating maybe more carbohydrates or more sugars and that contributes to water weight.

另外，如果你吃了平时不常吃的食物，消化系统可能会觉得胀气，因为你体内缺乏分解这些食物所需的酶——毕竟你平时不常吃这些东西。

Also if you're eating things that you're not used to, your digestive system can feel bloated like because you're you don't have the enzymes that you're used to, don't have the enzymes that break things down because you're not used to eating that certain food.

这样解释你能明白吗？

Does that make sense?

所以你要明白，第一，这些增加的体重不全是脂肪，甚至可能大部分都不是脂肪。

So what you need to do is recognize one this won't be body fat or at least it won't all be body fat.

你得每天都吃下远超基础消耗的热量，才可能长出脂肪来。

You have to eat a lot over maintenance every single day to be putting on body fat.

所以，大概率你只是水重增加了，别担心。

So it more than likely will be water weight okay.

最好的办法就是尽快恢复正常的饮食和生活节奏。

The best thing you can do is to get back into a routine as soon as possible.

所以，尽快恢复你平时的饮食习惯，这不仅能缓解胀气，也能让你身心都感觉更好。

So getting back into the things that you usually eat and that will help reduce that bloat but also help you feel good in your mind and in your body as well.

所以我们得像按个断路器一样，一回家就立刻打断这种放纵的惯性。

So what we need to do is get like a bit, I guess it's like a circuit breaker like breaking out of the habit as soon as you get home.

想想看，假期结束后回到家，你可以安排些什么来帮助自己？

Okay, so think about what could you put in place for when you get home after the holiday.

是不是先确保家里备好了食材？

Is it making sure I've got food shopping?

你可以提前下单配送，到家那天食物正好送到，有现成的健康餐食，就没借口偷懒了。

You could get a delivery for the day that you get back like you could order it so it's ready, you've got food into this like no excuses, you've got the healthy food in.

提前规划好回家后的餐食，比如我，我超想再喝我的奶昔，一放假回来第一天，奶昔立刻安排上。

Plan your meals for like when you know you're getting back like I know, like I said my smoothies, I'm not I can't wait to have my smoothie again, I'm gonna have my smoothie like soon as I get back from holiday smoothies back on.

试着提前想好计划，告诉自己：我不是‘试试看’，我是一定要重新回到正轨。这样不仅能减轻胀气，还会让你感觉更轻松，心情也会更愉快，整体更健康。

So try to think about like plan ahead and you tell yourself not I might not I'll try that I am going to get back into that routine, back into my routine and that will help any bloatedness feeling, it will help you feel more, it help you feel better on that side which in turn will have a reflection on your mindset and it will help with feeling happier and healthier.

我觉得这一点确实值得强调。

I guess it's the right thing that is to mention there.

度假的时候当然想好好享受美食，但你是不是一到假期就彻底放飞自我了？

On holiday as well like yeah of course you want to enjoy the foods but I guess it's like are you going into a fuck it mode on holiday?

你能不能用一下我们平台里那些应对情绪性进食的技巧？

Could you practice some of the emotional eating tools that are in the hub?

想想看，学会暂停，学会让情绪像波浪一样自然过去，因为有时候你会陷入一种稀缺心态，觉得‘这次不吃，下次还不知道什么时候有’。

So think about like the pausing, like riding the wave, like making sure because what can happen is that you get that scarcity mindset, the scarcity mindset of like I need to be ill now because I never know when I'm gonna have it again.

但我们生活在现代社会，想再吃这些食物，随时都能吃到。

But we live in a very modern age, if we wanted to get hold of those foods again we can absolutely do it.

网上就能买到，特别是在美国，我们在这儿也能轻松买到地道的美式食物。

They're like on the internet, like especially in America we can get American foods here.

所以问问自己：我真的需要现在吃吗？还是只是担心以后没机会再尝了？

So think about actually like am I worried about I need to eat now because I don't know when I'll be able to try it again.

如果和别人在一起，也考虑一下，想尝试新食物的时候，不妨分着吃。

If you're with people as well think about if you do want to try different foods sharing as well.

我通常就这么做，我想尝遍所有东西，但我知道自己吃不了太多，吃多了会不舒服。

The sharing side like that's what I usually do because I'm like I want to try it all but I know I can't physically eat or like I start to feel sick.

所以想想看，要不要和别人一起分享这些食物，这样你就能尝一点味道。

So think about how you could like maybe share yeah share that share those foods so you can have a bit of a taster.

出门在外的时候，你对食物是什么样的心态？

What is the mindset you're having around the food when you're away?

是不是觉得这辈子再也吃不到了，所以必须现在一口气全吃完？

Is it I'm never gonna be able to have it again so I've got to all eat now?

是不是一到假期就干脆破罐子破摔，什么都不管了？

Is it going into a fuck it mode whilst you're on holiday?

是不是觉得反正放假了，想吃啥就吃啥？

Saying like oh now I can eat all the food.

如果是这样，那可能你平时根本没给自己吃某些食物的许可。

If that's the case as well it might be that you're not giving yourself permission to eat certain foods when you're not on holiday.

你是不是在心里告诉自己，有些东西是不能碰的？

Like are you telling yourself certain foods are off limits?

你是不是在心里把某些食物划成‘坏的’和‘好的’？

Are you telling yourself certain things are bad and good?

如果是这种情况，平台上那个网络研讨会也值得你去看看。

If that's some of the case there is that webinar as well in the hub that you can definitely check out.

那个内容也会涉及到完美主义的心态。

Which will tie into the perfectionist mindset as well.

这些课程都要记得看一遍，或者再回看一遍。

Those are the modules just make sure you're watching or re watching those modules as well.

我其实打算加一个内容到平台里，因为我觉得对很多人会有帮助——就是关于怎么应对‘管他呢’这种心态，我觉得这个能帮你打破循环，我会尽快上传给你。

And what I will do actually, because I think this would be good for a lot of people, I'm going to add in into the hub the what to do about pressing the fuck it button as well because I think that one's going to be that helps break the cycle and I'll pop that one in for you.

这个内容会尽快上线。

So that will be available as soon as possible.

好了，刚才说了几点你可以留意一下。

All right and yeah so there's a few things there to look at.

第一，度假期间你对食物的心态发生了什么变化？

One what is happening with your mindset around food while you're on holiday?

一放假，‘管他呢’的念头是不是马上就冒出来了？

Is the F*k It button happening as soon as you're like right I'm off?

是因为你总觉得食物稀缺，觉得现在不吃就再也吃不到了吗？

Is it because you feel like there's a scarcity mindset around food and what you need to do like I need to eat it now, I'm never gonna have it again.

这真的属实吗？

Is that actually true?

你可以想想，这到底是事实，还是自己在瞎想？

You know it's like I like the is this fact or is this fiction?

用这种方式来应对这种心态特别有效。

It's a great way to use it with this kind of mindset as well.

其实大多数食物你都能搞到，现在这个时代，只要你真想要，基本都能弄到手。

You can get these foods, majority of foods you can get like I said in modern age we do have things on our like luckily we can get hold of things if we really really want them.

这又是打破稀缺心态的一个办法。

Okay so that's another way to break that scarcity mindset.

你是不是在心里告诉自己，有些食物是不准吃的？你平时不给自己吃这些食物的权限，这就等于把食物分成了好坏两类。其实你应该允许自己随时吃这些，别等到假期才放纵。我待会儿会把相关模块上传给你，因为你得提前规划好假期结束后的生活——越早越好，甚至在出发前就可以想：我回来那天，日子该怎么安排？如果是两周的假期，也许提前一周就开始想；就算在路上，也可以开始规划回来后的生活节奏。

Are you telling yourself like I'm not allowed certain foods, you're not giving yourself permission to eat certain foods when you're not on holiday which would be the labelling foods as good and bad and like giving yourself permission that you can have these things at any time and then the F*k It button I said I'll upload the module for you because what you need to do is start planning for when you get back from holiday and plan that as soon as you can even before you go away maybe or what if it's a two week holiday maybe it's a week before coming back or what on your travels back you can start planning about what is my day gonna look like as soon as I get back into routine.

希望这些能帮上忙，还有很多可以聊的，随时欢迎继续讨论。

Hopefully that helps lots of stuff there but happy to talk more on it.

对，这个词正是我想表达的。

Expand that's the word I was thinking for.

如果你还有哪里不太清楚，或者觉得刚才提到的某一点特别相关，想再深入问一问，我很乐意继续展开讲。

I'm happy to expand on that if there's anything there that you're still struggling with or if any of that was like oh maybe it's that and I need to ask another question on my ask away.

下一个问题是关于缓解肌肉紧张，以及如何平衡饮食和运动。

So next one advice for recovery of tight muscles and balancing eating versus activity.

比如我刚下班就去划皮划艇，结束后饿得不行，只好马上吃点东西。

For example I went from work to kayaking and was starving afterwards so just brought food out.

很好，这其实和之前说的‘下班后马上投入活动’这个情况是相关的。

Okay perfect this kind of ties in actually one with the busyness and doing activities straight from work.

我之前提到过规划的重要性，如果你知道中午吃完饭后要好几个小时才能到家，那就提前准备点小食。

I kind of talked about that about the planning And if you know that okay I'm gonna go like quite a few hours between lunch or my last meal and when I can get home, do plan in a snack.

那具体该怎么做呢？

But what can that look like?

你是打算提前准备好一顿能坐下来吃的正餐，还是更倾向于方便携带、随时能吃的小吃？

Are you gonna be able to have like a I guess a meal that you can sit down like a lunch kind of thing that you can pre pack or is it more on the go?

如果是路上吃，我推荐一些特别棒的选择。

If it's on the go I would go for things like some great great things actually out there.

选高蛋白的，能让你更持久有饱腹感。

If go for more of a higher protein it's going to keep you fuller.

现在有那种装在袋子里的蛋白酸奶，连勺子都不用，直接吸着吃。

You know you can get those protein pouches that are like yoghurts that they're in pouches so you don't even have to have a spoon or anything.

这种特别适合这种情况。

Great for stuff like this.

小奶酪球每颗含15克蛋白质，只有126大卡。

Baby bells three light baby bells are 15 grams of protein and 126 calories.

别买那些贵得离谱的高蛋白能量棒。

Great, don't buy high protein bars that cost you more than the earth.

如果你喜欢小奶酪，就买点小奶酪球就行。

It's buy some baby bells if you like mini cheeses.

多想想那些方便随身携带、随时能吃的东西。

But think about things that you can eat on the go.

但这两个是我常选的。

But they're two of my go to's.

现在一时半会儿我想不出别的了。

I can't think of anything off the top of my head again right now.

但你想想，其实有很多适合随身带的小零食可以选择。

But if you think about this, there's quite a lot of those kind of little on the go snacks you can grab.

所以如果你真没时间坐下来吃，不妨考虑一下这些。

So yeah, if that you don't actually have time to sit down, think about that.

你在外头能吃点什么？

What could you eat on the go?

那些蛋白软袋真的特别适合这种场合。

But yeah, those protein pouches are amazing for stuff like that.

小奶酪又方便携带，而且高蛋白能让你更持久有饱腹感，回家前都不容易饿，就算你还没想好回家后吃啥，这依然是我的首选。

Baby bells again, really easy to eat on the go, but they would just keep you like if you go for more of a higher protein, it's gonna keep you very very much like a like help your fullness before getting home and if you I don't know if you plan something for home afterwards But yeah that would be my go to.

如果你是真想吃顿正经饭才出来吃，那就想想哪些食物容易打包带出去。

If you were actually like wanting a proper meal and that's why you ended up having food out, think about things again that you can easily pack.

卷饼是我特别喜欢的一种，出门的时候，我可以快速又方便地吃上一个。

Wraps, one of my favorites actually, like if I'm get on the go, making a wrap that I can eat quite quickly and quite easily.

你可以加沙拉、任意喜欢的蛋白质，还有别的配料都行。

Again you can put like salad, protein of choice, anything else.

有时候我就把剩菜包进卷饼里，味道特别好。

Sometimes I just put leftovers in the wrap, it's very tasty.

就是这类东西吧。

Anyway that kind of thing.

缓解肌肉紧张的话，镁很有帮助。

The recovery for tight muscles magnesium.

甘氨酸镁不仅能助眠，还能促进肌肉恢复。

Magnesium glycinate is the one that helps you with sleep as well, it helps with muscle recovery.

所以我平时都会吃这个，但别忘了也要拉伸一下。

So that's what I would use or take even, but also make sure that you're stretching as well.

明白吗？

Okay?

这些肌肉紧张的地方，记得也跟着App里的训练视频做拉伸。

Where these tight muscles are, follow the stretches that are on the workouts in the app as well.

群里还提到一件事，我想顺便说一下，觉得特别有意思。

So one thing that came up as well in the group chat and I just wanted to touch on it because thought it was a very interesting point.

有位朋友说，你一大早起来去上瑜伽课，这行为太反常了，连朋友都问你是不是在求救——我特别喜欢这个细节，这正是身份转变的体现。

One of you guys I know you said get out you know you're up out and early for a pre work yoga class and it's such unusual behavior that your friend asked you if it's a cry for help, which I absolutely love that this is happening because this is the Identity Shift.

这个话题我待会儿详细讲。

Okay, that I'll talk about.

当你开始做这类改变时，往往会还抱着旧的自我认知，比如‘我从来不会早起’‘我根本坚持不了任何事’，这些想法都是你对自己的定义。

When you start something like this what we can do is like we can be holding on to an old identity like I'll never be the person that gets up in the morning, I'll never be the person like I can't stick to anything like all that stuff that's an identity and it's how we're identifying.

但你可以改变它，告诉自己：‘我就是那个五点起床去上瑜伽课的人。’

But we can shift that, we tell ourselves I am the person that gets up at 5AM and goes to a yoga class.

我就是那个上班前一定会锻炼的人。

I am the person that works out before work.

即使现在还没完全做到，但只要你这样告诉自己，就更容易让日常习惯慢慢跟这个新身份对上号。

Even if it's not like exactly there yet, if you tell yourself you're that person, it's much easier to start to align your habits to that identity.

因为我总在讲限制性信念，就是当你不断告诉自己：我永远做不到这个，我就是做不好那个。

Because I talk about limiting beliefs and the limiting beliefs is like when you're telling yourself like I'll never be able to do this, won't do that.

然后你就会开始寻找或留意那些能证明这个信念的证据。

Then you start to create or look for the evidence that supports that belief.

这其实是反过来在起作用。

This is it working in reverse.

就像常说的‘装到真的一样’，差不多是这个意思，但重点是你得对自己说：我就是那个早上起床、坚持锻炼的人。

So there isn't like I know if you say like fake it till you make it, it's kind of a bit like that but it's telling yourself like I am the person that gets up in the morning and I do my workout.

我不是‘我可能会试一试’，我是——我就是那样的人。

I am the person and not I might not I try it's I am.

我就是那个人，别管别人怎么说，你得真把自己当回事。你告诉自己‘我是个运动员’，不管具体是什么身份，关键是内心的对话，然后你才会开始调整行为，主动去找那些证明你就是那样的证据。

I am that person like fucking own it you know doesn't matter like you tell yourself you're an athlete like it's whatever it is the internal dialogue that matters and the fact that you start then aligning your habits and looking for that evidence to support that you are that person.

这才是重点。别人总说‘你要吸引它’，差不多是这个意思，但你得用行动去吸引，光靠想是没用的，不然我们早就满大街都是豪车了。

Know is what this is about like you know when people say like you've to manifest it, it's bit like that but you need to manifest with action, can't just manifest and things will happen, otherwise you know we'd be having all sorts.

我早该有辆阿斯顿·马丁停在车道上，不过现在路面上坑那么多，有辆好车也不一定划算。但不管怎样，我说的就是这个。

I'd have my Aston Martin on the driveway but I don't know if it's worth having a nice car now with all the potholes on the road, but anyway this is what I talk about.

所以我觉得，这正是我想让你们做的，等会儿我会把这项作业发到群聊里。

So think this is actually what I want you guys, I'm gonna put it in the group chat after this, what I want you to do for homework.

你们得深入去思考，自己真正是谁。

I want you to really get into the deep of what your identity is.

你希望成为什么样的人？

Who is that person that you want to be?

这样的人平时都做些什么？

What does she do?

她长什么样子？

What does she look like?

她有哪些事是足够自信去做的？

What is she confident enough to do?

我觉得，这才是真正关键的地方。

That's what I think be really really powerful here.

上周我特别喜欢大家讨论内在批评者的话题，每个人都给自己的内在批评者起了名字，群里还就此展开了很多精彩的对话。

Last week I loved the chat about the inner critic and everyone naming their inner critics and yeah having some great great chats in there about those names as well.

这周呢，我们可以想想，你希望成为什么样的人。

So this week I think maybe we look at like who is it that you want to become.

如果你觉得有点害羞，不用非得分享，但我希望你至少认真想一想。如果你愿意分享，或者需要一点监督，那就发到微信群里吧，我特别喜欢大家互相支持。

You don't have to share if you're feeling a little bit shy but what I do want you to do is at least think about it and if you are feeling confident enough to share or you want the accountability then do share it in the WhatsApp group because I love love the support.

大家在群里彼此鼓励，这才是重点。

All supporting each other in there.

这正是我们做这件事的意义。

This is what it's about.

最后一个问题是，我特意留到结尾，因为用它来收尾再合适不过了。

So the last question here I left this one to the end because it's a good good way to finish things off.

六周结束后，还有没有后续的支持或跟进方式？

When the six weeks is over are there any further support or checking options?

当然有，绝对有。

Yes there absolutely is.

你可以选择继续留在我的社群里，这个社群叫‘异类集合’，是一个延续项目，所有内容都保持不变，我们还是会每两周做一次跟进，你依然能参与群组互动，继续访问资源中心、课程资料，还有所有的线上讲座。

So you've got the option to continue in my group which is so it's every so what I say it's called the misfit collective so it's a continuation program everything stays the same we'll continue you know with the two week check ins you'll continue like being part of the group you still have access to the hub and the course details and obviously the webinars as well.

这个集体的费用是每四周80英镑。

And that is £80 every four weeks for the collective.

如果有人想继续参与，就告诉我一声。

So anyone that wants to continue just let me know.

如果你觉得现在这个阶段挺有帮助，还想更深入地探索一些内容，那我这边也提供一对一的辅导，会更深入、更密集一些。

You've also got the option if you do want to dive in a bit deeper, if you're like actually this has been really good but I want to get it further like in-depth with things and explore things in a bit more well I guess it does get a bit more intense or a bit more in-depth then my you've got my one to one options available.

我的分享就到这里，祝大家一切顺利，有问题随时找我。

So that's it for me, have a great one, any questions let me know.