By Dr Monica Rajasagaram
A few years ago, I remember staring at the mirror noticing muscle wasting on my thighs.
As someone who has always been active, I never thought this would be the case.
But reality has a way of showing us otherwise, doesn't it?
Plus, after years of living with Type 1 Diabetes, and as a woman crossing into my midlife years, I knew that I needed to do something different for my long-term health span.
So I did my research…
And of course, I am hit by the buzz word — Protein, protein, protein!
And in my search, I came across Chief Nutrition’s Collagen Protein!
Add to cart.
I’ve got it on my shelf, that should do it now, right?
Nope.
It’s on the shelf, now what?
How many of us have all these wonderful intentions of making a change to our wellness, but not being able to follow through? This is something I have done, and seen all too often, but at the same time, I know it doesn’t have to be that way.
In my work as a Health and Wellness Coach, I get to support my clients with their behaviour changes to create habits that actually stick, and ones they get to do for the long haul, for the best outcome.
Because the benefits of change become evident only when we stick to a behaviour long enough.
So, how do we create habits that (actually) STICK?
I call this the ACT method — for the simple fact that to see any long-term changes, we must ACT on it. We can’t be passive bystanders and hope the outcome will be any different.
ACT stands for:
- A — Awareness
- C — Commit
- T — Tiny Actions
This is a method I developed 7 years ago after seeing many of my clients attempt at starting something good for their health, only to find themselves giving up in a short period of time. The practicality and simplicity of it makes this a method I share and coach with, with great outcomes.
Here’s how to work through this method for your own health habits:
1. AWARENESS
Being aware simply means to notice and then to ask for something.
Some questions to ask ourselves:
- What does my body need right now?
- What am I trying to achieve for my health and wellness?
- What supplements, products or care will help me?
- What do I want to see change in my health?
- Why is this change important for me?
Research and learn about what you need.
When I knew I needed to increase my protein intake, I researched many different products and lifestyle changes I needed to make to help me.
Personally, what I love most about Chief Nutrition's Collagen Protein Powder is knowing that so much research has already gone into these products, it’s credible, with clean ingredients, and ticks my dietary needs as a Type 1 Diabetic. So looking for a protein supplement wasn't hard.
2. COMMIT
When we commit to ourselves, there is an internal shift that happens. Knowing that what we do is for our very own health, as opposed to doing it because someone else has told us or expects us to do it, drives and motivates us to keep going especially when we don’t feel like it.
What helped me commit to taking my Collagen Protein Powder daily was knowing that I needed to sustain good muscle mass and bone health as I continue to age so that I can live a strong independent life into my 70s and beyond.
That long-term vision and commitment to my own health and longevity is a picture I hold in my mind daily, and it continues to motivate me towards the actions I take today.
You?
What are you committing to and why?
3. TINY ACTIONS
This is where the fun begins!
Doing the actual work to see a different outcome.
Chief has made it easy for us — creating a nutritious product that tastes so good, so half the job is done!
But what often trips us up is when we try to make big changes, all at once!
I’ve been there, and that strategy never sticks!
What works instead?
Daily, persistent, tiny actions.
Why?
Because our nervous system tends to resist change, and unfamiliar experiences — especially big changes — can be seen as a threat.
In contrast, when we take one tiny action, we show our nervous system what safety looks like, and that experience means less resistance. And with repetition and consistency following a cue, we can build that into a habit that sticks.
For me, it simply started by adding the protein powder (tiny action) into my morning smoothie (cue), which I had already been having for a long time.
Nothing new here except one tiny action to add this new ingredient.
Easy!
And once I got that going as a morning habit, I then wanted to bring in another serve in the afternoon, so I looked for a way to integrate that into something I was already doing.
So I swapped my afternoon coffee after lunch (cue) for a yummy hot choc (tiny action) with the chocolate flavoured protein powder.
Again, nothing big except one tiny action.
Daily.
For months.
Now years.
Here’s the thing to remember: we can't build muscle overnight, but every tiny action compounds and builds a foundation for the bigger goals we are working towards.
Creating new habits doesn't have to be hard, but it does take more than having good intentions.
If you have your supplements ready to go, get them down from the shelf and place them next to the kettle or coffee machine. Or put them somewhere you can see.
Because today is a good day to start.
It’s time to take ACTion.
- Bring Awareness to what you need.
- Commit to something daily.
- Take one Tiny Action today.
Then, rinse and repeat, and enjoy the benefits!
About Monica
Dr Monica, a former medical doctor, is a GO GETTER; changing careers at the age of 35. She is a dynamic Keynote Speaker & Facilitator and an accredited HCANZA Health and Wellness Coach, working from Melbourne, Australia.
Not a stranger to challenges, receiving a life-changing diagnosis of Type 1 Diabetes as an adult & experiencing multiple pregnancy losses and burnout in her mid-30s, she learnt how to create sustainable behaviour change to support her own physical and mental wellbeing.
Having now worked with 100s of clients in 1:1 and group settings, she brings to her coaching warmth, knowledge and skills, as well as lived experience, and understands the influence of multiple factors when it comes to sustaining health and wellness.
She believes that everyone deserves to create their own version of better health and wellness, and with the right support and tools, this can change the trajectory of one's future health.
To work with Monica on your Health and Wellness goals, follow and contact her via Instagram or visit Monica's Substack to read more about behaviour change and habit formation, and access resources and Masterclasses.
