Intermittent Fasting for Women (I can’t speak for men, sorry guys!) and flexible dieting (macro tracking) is what 100% changed the game for me in 2016 when it came to my body and business. I started taking my business SERIOUSLY in 2014 and (full disclosure here!) made roughly $52K in 2015. While I was SUPER happy with that, I had BIG goals for my husband and I (one was to retire him from his NYC insurance job so he could work from home pursuing his business and dreams), and $52K wasn’t going to cut it living on Long Island (my NY friends know what I mean). I had to figure out how to increase income from home without working 24/7, and by changing my diet and mindset, my productivity SKYROCKETED and I ended 2016 making $125K (so I guess I technically MORE than doubled it:) I’m not saying this to brag or boast, because you can ask ANYONE who’s worked with me or knows me…I worked my ass off for that number and while 2016 was the most rewarding year at that time, it was also the year of hustle (but WITHOUT burnout!). In this blog post I’ll share my top tips for getting started with intermittent fasting and macros and the specific mindset tools that helped me increase income.
What is Intermittent Fasting?
If you’ve followed me at all you know that I’m a HUGE fan of intermittent fasting for many reasons…but hands down, the #1 reason I found it so useful was because of the mental clarity and FOCUS I gained while doing it in 2016. Since then I have done it on and off and don’t have any “strict” rules when it comes to eating in general (which has helped me maintain my body and commit to different programs with much more ease). You can check out all of my past Intermittent Fasting blogs on my site (www.fitactortravels.com) but the one I’d start with is this one, which shows you the different eating schedules. I’ll go over the one I recommend most in the next tip
In a nutshell, intermittent fasting is a method of eating which tells you WHEN to eat, not WHAT or HOW MUCH to eat. It simply identifies an “eating window” where you eat your food between a certain time and a “fasting window” where you’re not eating. MOST people practice the 16/8 or “leangains” protocol where you eat in an 8 hour window (so say, 12-8) and then fast the rest of the time (from 8-12 the next day). You can pick ANY 8 hour eating window you choose (7AM-3 works also!) and even stretch your eating window to be 10 or 12 hours if you’re finding the 8 hour window isn’t manageable for you.
The KEY with intermittent fasting and actually having success with it is to pick something that is MANAGEABLE and EASY for you to implement into your life that doesn’t feel restrictive.
What is Flexible Dieting (How to Track Macros)?
Flexible Dieting, IIFYM (If It Fits Your Macros), Macro Tracking, Macro Diet, Counting Macros…you pick your poison–they all pretty much refer to the same method of eating: counting your carbs, fats, and proteins instead of just calories to reach your fitness goals.
I had secretly stalked fitness YouTubers and IG personalities for all of 2015 and become extremely jealous when I saw girls eating oreos, doughnuts, poptarts, (insert delicious “off limits” food here) and looking AMAZING while doing so. So I dug a little deeper and realized they were doing something called “tracking macros” instead of just calories. They figured out how many carbs, fats, and proteins they needed on a daily basis to reach their fitness goals and then could fill those macronutrients however they pleased, whether it was full of nutrient dense foods like spinach, blueberries, lean proteins, and healthy fats or doughnuts, pop tarts, and cereal.
By the Way…
*I go over what macros are and what’s a macro diet in detail in this blog post.
*I go over how to track macros in this blog post.
Now, while I’m not a huge fan of filling your daily macronutrient needs full of crappy food (because I’ve done it and it didn’t feel good!) I AM a fan of fitting in something “fun” and delicious that makes me mentally happy and satisfies a craving without feeling guilt or shame because it’s “not on the list.”
My private, one on one clients know that there are no “bad” foods or foods that are “off limits” when I work with them. The reason I utilize that approach with them is because that’s what my private coach utilized with me and it freakin WERKED.
I stopped labeling foods as good and bad and associating certain foods with guilt. Because of this I was able to eat healthier foods because they genuinely made me FEEL better, but I also fit in some fun foods (Power Crunch protein bars are my JAM) because I found them delicious and mentally satisfying. I stopped having my whole day be ruined by what I did or didn’t eat.
The reason I credit SO much of my financial success in 2016 to macro tracking and intermittent fasting is because of that reason: I STOPPED FOCUSING ON FOOD.
When I was focusing PURELY on food I became obsessed, and it didn’t leave enough mental room for me to truly buckle down and get the most productive work done that I needed to do in order to move my business forward. Being an entrepreneur ain’t easy, and it takes a lot of brain work especially when you’re creating content, and I found that even one month into intermittent fasting and macro tracking I was SO much more focused and got the majority of my “brain” (or creative) work done by 12 noon (when I would have my first meal).
**NOTE: I am not saying this was a DIRECT correlation and the ONLY reason my income increased during this time period. Obviously, the compound effect of hard and consistent work over 2014 and 2015 led to this as well, but when I significantly changed my focus from being on food to being on my work, my energy changed and I was able to produce more quality content at a faster rate which resulted in increased sales and income for my business.
How to Increase Your Income and Boost Your Sales Tip 1: Start SLOWLY and Be Patient
Just like building a business or the body of your dreams takes time, so does doubling your income and your business.
Intermittent Fasting: Pick the eating schedule that is best for you, most maintainable, and that will make you the most productive.
The eating schedule that I recommend the most is the 16/8 intermittent fasting “leangains” protocol popularized most by Martin Berkhan. This is like I mentioned above, where you eat within an 8 hour window and fast for 16. I personally find this the most maintainable, and it was the one I did most consistently in 2016 and still do today.
Here is the blog post again where I go over the other intermittent fasting eating schedules you can choose from. Everybody (and every BODY) is different so you might find The Warrior Diet or the Alternating Day Fasting more beneficial to you, your lifestyle, and your business.
Flexible Dieting (How to Track Macros):
Find your starting macros. That is the first step!
I have a few tools you can use to get started with this, but of course you can always google and YouTube “how to track your macros” if you want to do your own research.
Option 1: You can use my Free Find Your Macros report here
Option 2: If you’re like me and you want to make sure your first time around is right, hire a coach. I am currently taking new 1 on 1 clients for the month of February. You can apply here for one of the spots.
Option 3: If you’re just wanting help with finding your starting macros, I offer one time custom macro calculations here.
Option 4: If you want a cheap but efficient way to learn how to track macros but not one on one accountability with coaching, you can get my Macro Tracking Mini Course here.
How to Increase Your Income and Boost Your Sales Tip 2: Develop a Morning Routine and Intentionally Work on your Mindset
Morning routine seems to be a big buzz term lately, and for good reason. It has been proven over and over again that people (especially entrepreneurs) who have a set morning routine have a more productive day and in return, a more successful business. When you set aside time for yourself to get centered, focused, and present in the morning, you ward off all the CRAP that will inevitably come your way during the day as an entrepreneur.
If you don’t have your own morning routine yet, I recommend picking 3 of these things to implement starting TOMORROW as part of your routine and then adding to it as you become more comfortable with those three(start small!):
- CHUG 20 ounces of water (easy peasy and takes 1 minute!)
- Have an apple cider vinegar cocktail (I mix 2 TBSP apple cider vinegar (Braggs brand “with the mother”), ½ cup water, and a squeeze of lemon juice and CHUG it.
- Meditation (I use the “simple habit” app for 5 minutes every morning–nothing cray!)
- Journaling (I use the 5 Minute Journal) to simply write down 3 things I’m grateful for in the morning, 3 things I’d love to happen for the day and one affirmation for the day
- Reading or Listening a good personal development book (here is my list of recommended personal development books). You can also listen to books on audible while driving and get a 30 day free trial to audible to try it out!
- I LOVE podcasts as well and have a list of my favorite podcasts/books here.
- Exercise (you can get a Free 2 week trial to Beachbody on Demand here, the at-home workouts I’ve been doing for over 5 years).
Let me know which 3 you start with by emailing me! (email@example.com). The top 3 I recommend starting out with are: chugging water, meditation, and reading! Those 3 I personally think make the biggest difference for me in the morning and don’t take a long time.
How to Increase Your Income and Boost Your Sales Tip 3: Get an Accountability Partner
We all have the best of intentions when it comes to changing our habits, especially around our businesses. We plan to be SUPER productive, do ALL the things, and then Monday comes and we have SOOO much to do that we almost become PARALYZED. Have you ever felt that way? Like you have SO much to do that you’re super overwhelmed and do NOTHING instead of chipping away at your to-do list.
YOU. ARE. NOT. ALONE.
I have felt that way (more times than I’d like to admit) and it quite frankly…SUCKS. BUT!! There is a way around it!!! And that is by having ACCOUNTABILITY!! Whether that’s through a business coach, a group, or a friend…having someone help you figure out your first steps to help you reach your goals and then actually holding you to it was A GAME CHANGER for me in 2016 and can be for you. My #prettyawkward(ly) awesome free community is a great place to start if you’re wanting help with intermittent fasting and macro tracking. You can join us here.
WARNING: WE HAVE FUN AND DON’T TAKE OURSELVES TOO SERIOUSLY
I have recently started mentoring students in Amanda Bucci’s #InfluencerAcademy program which will re-open in April. You can get on the WaitList here. (Be sure to mention my name so I can get on the phone with you when we open enrollment!)
I’ve also started helping entrepreneur’s privately with their businesses on a case by case basis. If you’re interested in getting more one on one help, please email me at firstname.lastname@example.org Subject Line: business help.
No matter which avenue you choose for accountability, choose SOMETHING. There are also a TON of great entrepreneurial groups on Facebook. My good friend, Rachel, has a great one you can join here.
Just don’t do NOTHING (that sounds grammatically incorrect, but you get what I’m saying). In 2016 I had multiple accountability partners, a business coach AND mastermind. That accountability literally DID NOT LET ME FAIL.
Set yourself up for success by surrounding yourself with other like-minded entrepreneurs who GET IT and who will hold you to your commitments. It’s literally THE GAME CHANGER.
Tell me about you! What kind of entrepreneur are you? Do you have a health and mindset plan in place? I’d love to know! Email me at email@example.com
Megan Yelaney | Online Health + Lifestyle Coach + Entrepreneur
PS. Be sure to join my free healthy online community! Join here.
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