17463 Grove Avenue

Lakeville, MN 55044

  • White Facebook Icon
  • White Instagram Icon
  • White Twitter Icon
  • White YouTube Icon

* By Appointment Only


Monday 9 am - 3 pm

Wednesday am - 3 pm

Friday am - 3 pm


© 2018 by Deb Preachuk PainFree Posture MN  Proudly created with

The Healthy Habit Challenge - Day 11

DAY 11- Prepare and Rehearse Your Script

For today's #HealthyHabitChallenge I’d like to discuss the challenging conversations and awkward situations anyone who is on a #lifestyle change program is bound to face.

You know, the social pressures and questions that arise from trying to eat better and be healthier.

I’ve experienced it while changing my behaviors, and this is a definite source of frustration for my clients.

When family, friends and loved ones

  • comment on how different or reduced the proportions they when eating

  • questioning why they aren't drinking as much soda, wine or beer as they used to

  • wonder why you no longer engage in shaming humor while engaging in harmful behavior

  • ant to try and keep you the same, or tell you all about all the reasons why they can’t lose weight

If you hadn’t prepared and rehearsed your script, then all too often, YOU’RE the one experiencing

  • Anxiety

  • Guilt

  • Shame

  • Avoidance

  • Defensiveness

  • Anger

And all of these emotions increase your stress!

Weekends are the #primetime for these scenarios to happen. So my advice is to prepare your script. If you #KnowYourWhy and are living your #CoreValues, this is easy. Write it out and memorize it.

Mine goes a little something like this:

I eat the way I eat because I recognized that I was hurting myself, and my body was telling me to stop. I wasn’t listening and got tired of feeling sick all the time. So I decided to live my life according to my core values.

I’m not on a “diet” – I eat until I’m 80% full, and build my plate with nutrient dense protein, carbohydrates and healthy fats to maintain strength, energy, activity levels, and healthy body weight. I aim for well-balanced nutrition. No, I don’t eat “perfect" all the time, because life habits, but I've learned how to better navigate situations to make healthier choices, and I do my best to eat real food. That means fresh and home cooked when possible, I choose nutrient-dense food, with lots of naturally occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is essential – I’m careful about where my meat, seafood, and eggs come from, and buy organic, local produce as often as possible.

My goal is to promote and maintain healthy metabolism and reduce inflammation. When I eat like this, I notice that my body composition, energy levels, sleep quality, mental attitude and quality of life improve. Now that I've made these new habits I’m happier, and I no longer engage in restrictions or binges. I rarely have sugar cravings, and the best part is that I’ve reestablished a healthy relationship with food. I know that by making these changes, I’m reducing the risks of lifestyle diseases and conditions, like diabetes, heart attack, stroke, and autoimmune disorders.

Have you thought about your #Script?

Think about the questions people might ask, the key elements to address, things you might leave out to simplify it, or how you can expand it if you sense that you’re connecting with someone else and might be able to encourage them to change.