Unsupportive Family & Friends - Creating Boundaries

We all have those unsupportive people in our lives...that, well, you’re just stuck with (maybe).

An unsupportive parent, grandparent, sibling, spouse, friend, or roommate can be the difference between seeing success or seeing failure.

And it sucks!! 100% it sucks...because it’s someone else calling the shots. You have less control over the situation...and honestly, it’s up to them whether they want to listen or not to make your life go a lot smoother.

And if you are struggling with this, you likely know that it’s pretty hard to change people.

Even worse, IF you’re a people pleaser—which SO many of us are—you are even more susceptible to the guilt trips and manipulations and feel even more emotions at boundary violations and hurtful comments and behaviors.

What do you do? Do you cut the toxicity out of your life? Maybe!

But sometimes, it’s just not that easy.

If it’s a friend or someone you have the ability to remove from your life, sure. But what if it’s your husband? Or your mom? Or your sibling? Those people are likely going to be in your life no matter what, so you can’t just cut them out.

Instead, YOU have to change your reactions and set boundaries...which is the uncomfortable (at first) but eventually empowering truth.

Eventually it comes down to YOU.

YOU control your reactions. YOU set the boundaries and hold people to them. YOU decide what is going to affect you and what is going to slide right off your shoulders. YOU control the impact and pull others have in your life.

AND it matters. Having a support system is crucial to literally everything. Feeling like you have someone in your corner to support you, stand by you, respect you, and honor you helps you stay motivated and disciplined. It helps you see body composition changes faster. It helps you stay healthy and happy. It matters... SO much. You hear stories all the time—it’s even a HUGE part of my own personal success story—of people removing toxicity and seeing drastic changes in their lives.

This blog will help you navigate the really tough world of boundaries with those people in your life not giving you the support you need. This blog will help you not only SET boundaries, but also how to recognize if you need them, how to maintain them, and why they’re so important.


Here are some classic signs of a lack of boundaries:

  • You feel drained and tired often.

  • You say “YES” when you want to say “NO”.

  • You feel guilty when you make yourself a priority: physically, financially (do you feel shame and guilt when you invest $$ in a product or service to improve your health?)

  • You sacrifice your comfort for others. You’d rather get less sleep and take less time for yourself to make sure others have dinner on the table, a clean house, etc.

  • You sacrifice your sanity. You find yourself angry, mentally foggy, hangry, etc. often.

  • Some relationships feel one-sided. Are you the one always reaching out, initiating plans, offering support and comfort, etc.?

  • You fear what others think of you—especially making your health, aesthetics or fitness a priority. Are you afraid to order a salad at a restaurant out of fear of being mocked or for choosing to go to the gym Saturday morning over a hangover?

  • You put your needs and wants to the side. You want to go to the gym, but you stay at work longer or go home to cook dinner.

  • A friend or family member verbally mocks or shames you, your choices, your goals, your body type, etc.

  • A friend or family member goes out of their way to make things harder. Your spouse intentionally gets pizza for dinner. A family member intentionally shows up with dessert. Most often, this is done AFTER attempting to set boundaries.

There honestly could be a ton more. These are just SOME of the boundary violations I’ve seen—personally, professionally with clients, in Facebook fitness/nutrition pages, and from DMs and personal messages from strangers!

If you feel ANY of these, you need to keep reading because you’ve got some boundaries to create.


Boundaries are important for so many reasons. Boundaries define your personal limits.

The first reason is stress. Failure to set boundaries often comes at a physical toll to you. You’re likely overworking yourself to make everything work....which is a stressor. We know the damage stress creates on your body.

Failure to set boundaries stalls progress. Not only because of the stress, but because many times the lack of boundaries puts you in situations where you have to deviate and go off track. Lack of boundaries includes skipping the gym or a workout, sacrificing your sleep, and making unproductive food choices consistently...all things that are going to make it harder to see results.

A support system provides so many benefits. Having people in your corner to cheer you on feels good. It helps create that identity you’re craving. If you want to live a healthier life and be the person who eats healthily and goes to the gym every day, but your network is a bunch of partiers who encourage you to ditch the gym, drink copiously, eat garbage and have late nights, every day is going to feel like a battle. You’ll feel guilty ditching them for your health progress...but you’ll feel equally guilty ditching your health to spend time with them.


So now you’ve realized you need to set boundaries. Let’s talk about how to do that.

Step 1. The What

The first thing to ask yourself is “what do you want??” Channel your inner Ryan Gosling in The Notebook and ask yourself what you want!

What is your vision? If everyone listened to you, what boundaries would you have established?

What are things you love saying ‘yes’ to? What are things you say ‘yes’ to that you wish you could say ‘no’? What are things you’re okay saying ‘no’ to?

Step 2. The Who

Next, who is causing the most problems? Who do you need to create boundaries with? Is it family? Friends? How much do you value them? What specifically is causing them to bring you stress?

Step 3. Communication

You want to communicate with whom you’re creating boundaries. You want to be assertive and direct, but kind. You want to remove as much emotion and leave those at the door when having these conversations. You want as little confusion as possible. Have you ever had a conversation where you thought your point was made....but when you thought back you realized you were never straightforward?

You do this with “I statements” following the basic structure of “I feel & I need.”