Episodes
Wednesday Apr 08, 2020
#40: Food Prep 101 for Busy People Who Like to Eat
Wednesday Apr 08, 2020
Wednesday Apr 08, 2020
FOOD PREP 101 FOR BUSY PEOPLE WHO LIKE TO EAT
WHY FOOD PREP IS SO HELPFUL
- The food we surround ourselves with is the food we’re most likely to eat.
- Restaurants make it harder to make healthy choices. Restaurants WANT you to feel like you’re making healthy choices (nudge nudge wink wink)
- We are ALL busy! Food prep makes eating well even more convenient than “running and grabbing something”!
- It removes anxiety and stress around what you’re going to do for meals. It takes food off your brain!
- Even though you spend more on groceries, there is a HUGE cost savings to this since you will (hopefully!) be eating out much less!
- It helps to make sure you’re getting good variety in your diet. The average American eats only about 11 foods (whoa!).
THE “CHIPOTLE STYLE” FOOD PREP APPROACH:
When most people think of food or meal prep, they think of those little containers with compartments that ALL contain the same foods. It does NOT have to be this way!
1) Cook basic ingredients that can be combined into a variety of different meals and macro combinations.
- Proteins
- Veggies (we do a ton of frozen!)
- Nutrient dense starchy foods (root veggies, rice, beans)
- Fresh veggies (salad, cut up raw veggies)
- Fresh fruit
- Breakfast casserole or egg muffin cups
2) Switch up the basics from one week to the next.
3) Be sure to have plenty of fun “extras’ on hand:
- Condiments
- Fresh herbs
- Spices
4) Do 2 food prep sessions per week, 1 on the weekend and one shorter one mid-week to refresh your proteins
TROUBLE SHOOTING Q&A:
- How do I know how much food to buy and cook? Think 4-5 oz of protein per meal for adults and 2-4 oz for kids
- How do I get myself to actually DO it? Get it in the calendar and set up some rewards!
- What if my kids or partner don’t like the food I cook? If you use the Chipotle style, everyone can customize their own meals according to their preferences!
- Do I have to cook for the whole week? No, in fact this isn’t a good idea for both boredom and health reasons (especially with meat).
- What if I get bored with the food I prepped? It’s important to be creative with the basic components AND the flavorful extras to avoid boredom. It’s so easy to get in a rut and then throw in the towel!
- Can I store my food in plastic containers? Only store raw veggies in plastic. Don’t reheat in plastic or store hot food or acidic food in plastic. Square or oblong glass containers with lids are ideal!
- If I want to start eating higher quality protein sources, where do I find it?
- Ranchers
- Farmers markets
- Health food stores
- butcherbox.com
NOTE: For the highest quality, look for grass fed AND grass finished beef and lamb, organic pastured poultry and eggs, pastured pork, and wild caught fish.
We’d love to know your thoughts. Was this helpful? Do you have other topics you’d like to hear us discuss? Let us know on our MYB Facebook page!
xo,
Lisa and Jenny, co-hosts
The Mind Your Body Podcast
Friday Feb 21, 2020
#39: Escaping the Prison of "Should": Reclaiming the Power to Choose
Friday Feb 21, 2020
Friday Feb 21, 2020
MYB EPISODE 39: ESCAPING THE PRISON OF “SHOULD”: RECLAIMING THE POWER TO CHOOSE
THE PROBLEM WITH “SHOULD”
How many times have you said something like:
- I should eat healthier
- I should stop eating fast food
- I should make time to exercise
- I should go to bed earlier
Now: How many times did one of these “I should” statements motivate you to do the thing you think you “should” do?
OR, did saying “I should” trigger you to move in the OPPOSITE direction out of a sense of rebellion, resistance, guilt, shame, or overwhelm at the mere prospect of doing the thing?
Even worse, did saying “I should” damage your ability to enjoy what you actually WERE deciding to do because of the overhanging guilt of what you thought you “should” be doing?
This is the problem with should: It is NOT motivating; quite the opposite, in fact!
WHERE DOES THE IDEA OF “SHOULD” COME FROM?
Should comes from a sense of external pressure, rather an empowered choice to take action because we’re clear on the payoff.
It comes from comparison with what others are doing, saying, or achieving.
It does NOT come from an intrinsically driven decision about what WE want and feel worthy and capable of achieving.
And, because it doesn’t feel like our choice, we aren’t remotely motivated to take action!
This gap – or prison - between what we think we “SHOULD” do and our inaction or rebellion triggers us to feel:
- Guilty
- Ashamed
- Rebellious
- Convinced that we’re behaving “badly” when we SHOULD want to be “good”
This is SO damaging!
- It undermines self-trust because we think our lack of motivation and willpower
- It damages our sense that we can make meaningful change in our life because we “never stick to anything”
- It distracts us from tuning into what we actually DO want since our attention is focused on what we “SHOULD” want
HOW TO ESCAPE THE PRISON OF SHOULD
- Become aware that you’re in it. Catch it when you hear yourself making “I should” statements.
- Reclaim your power to choose. You get to decide what you want, need, and deserve!
- Eyes on your own health, body, and life. Pay far less attention to what others are doing so you can get curious about what works best for YOU.
- Acknowledge your responsibility to actively choose so that you can either 1) fully embrace where you are or 2) pursue the goals you’ve chosen without the burden of guilt or internal rebellion.
IT’S TIME
Our time here is finite. It’s incumbent on us to rise up in our own lives and DECIDE how we want to live!
Should is joyless prison of guilt, shame, and inertia.
Fortunately, the key to the prison door is in our own hands. We just need to use it.
We’d love to know your thoughts. Was this helpful? Do you have other topics you’d like to hear us discuss? Let us know on our MYB Facebook page!
xo,
Lisa and Jenny, co-hosts
The Mind Your Body Podcast
Wednesday Jan 22, 2020
#38: Adjusting the Dial of Intensity Instead of Throwing in the Towel
Wednesday Jan 22, 2020
Wednesday Jan 22, 2020
MYB EPISODE 38: ADJUSTING THE DIAL OF INTENSITY INSTEAD OF
THROWING IN THE TOWEL
Most of us have viewed “getting healthy” as a series of sprints. We go ALL IN when conditions are perfect, focus hard on achieving a short-term goal, then we do one of two things:
- quit because “life” is happening
- achieve our short term goal and go back to our old habits
Neither of these “finish lines” create sustainable health or healthy habits. This is why yo-yo dieting or on-the-wagon/off-the-wagon plans are the norm.
LET’S ACCEPT THAT LIFE HAS NO PAUSE BUTTON.
The key lesson here is that, like it or not, the game of life keeps going.
There is no timeout.
There’s never going to be a moment when things are magically easier.
You can’t escape work, personal, and family demands. Nor can you escape the need for health and fitness in your life.
We can’t “take a break” from parenting, from our marriage or partnership, or from our job or business.
We understand that we just have to muddle through, even when it’s hard or we don’t feel like it.
We find strategies to make it tolerable, to make things work better, to customize our own approach.
This is what we need to do when it comes to taking care of ourselves.
HOW TO STAY ON OUR OWN TEAM, NO MATTER WHAT
As we discussed in Episode 37, it’s NOT about being perfect, it’s about staying WITH ourselves no matter what “Life” is throwing at us.
(Episode 37 here: https://podcasts.apple.com/us/podcast/37-embracing-imperfection-other-superpowers-for-getting/id1286869495?i=1000460000175)
As with everything in life, the “All or nothing” mentality rarely gets us “all”. It usually gets us “nothing”. Our new mantra should be “always something”, no matter what it is.
SKILL 1: Adjust your intensity to fit what’s happening in your life.
Instead of focusing on what you are NOT up for, put your energy and focus on what you ARE willing and able to do today to be healthy mentally and physically.
- Are you willing to fill a big water bottle and commit to drinking it?
- Are you willing to pack a lunch or healthy snack?
- Are you willing to go to bed on time instead of staying up?
- Are you willing to go for a 15 minute walk?
- Are you willing to breathe and stretch for 5 minutes?
- Are you willing to schedule a time to connect with a friend?
SKILL 2: Aim for a little better.
Don’t overlook seemingly small opportunities to make better choices. This is the OPPOSITE of throwing in the towel!
Examples:
- Sparkling water instead of alcohol
- Herbal tea in the afternoon instead of coffee
- A side of veggies instead of fries
- An apple instead of chips
SKILL 3: Identify likely obstacles and plan for them. Otherwise known as: Know thyself!
Becoming aware of our patterns and most common obstacles – and getting creative about workarounds – makes life feel so much more peaceful!
Examples:
- If you know your mornings are hectic, can you pack a lunch the night before?
- If you know your weekday evenings are busy, can you plug in a crockpot, prep some food on the weekend, or make a healthy casserole to re-heat?
- If you know you are likely to talk yourself out of going to the gym, can you schedule with a friend so you feel more accountable?
EXTRA CREDIT:
To dive deeper into this perspective shift, and the skills required to hold onto it, check out the article from Precision Nutrition that inspired this episode:
https://www.precisionnutrition.com/pause-button-mentality
We’d love to know your thoughts. Was this helpful? Do you have other topics you’d like to hear us discuss? Let us know on our MYB Facebook page!
xo,
Lisa and Jenny, co-hosts
The Mind Your Body Podcast
Wednesday Dec 18, 2019
#37: Embracing Imperfection & Other Superpowers for Getting (and Staying) Healthy
Wednesday Dec 18, 2019
Wednesday Dec 18, 2019
Episode 37: EMBRACING IMPERFECTION AND OTHER SUPERPOWERS FOR GETTING (AND STAYING!) HEALTHY
One of the most common reasons people give up on their health goals and habits is they make a “mistake”.
This one mistake often leads to a cascade of bad decisions because “I’ve already screwed up anyway”.
The EMOTION around “falling off the wagon” is heavy, weighty, and overwhelming. We often can’t sit in the friction of it. So we tell ourselves one or a combination of:
“I never stick to anything”
“I’ll get back to this when life calms down”
“Nothing every works for me so why try”
“I need someone to hold me accountable/slap food out of my hand”
“What used to work for me doesn’t work anymore!”
This is the endless loop so many of us find ourselves in when we decide to “get healthy”. Today we’re going to share how escape this cycle and figure it out for real!
BUILDING YOUR SUPERPOWERS FOR SUCCESS
Before you even start THINKING about food and exercise, you need to set yourself up for success/not repeating the same mistakes of the past. Below are some of the key ingredients you will need:
SELF-COMPASSION & LETTING GO OF SHAME:
You’ve been doing your best up to this very moment with the tools, resources, information, and support you’ve had. The coping tools you’ve used served a purpose. Perhaps it’s time to build a better tool box but LET GO of judgment about what you’ve needed to feel safe and grounded.
You did NOT invent your relationship with food, body, and diet culture. This was handed to you through your circumstances and your environment. Let go of this baggage and allow space to start to create something new.
A DECISION TO NOT GIVE UP:
This is a big one. Once we decide that we are worth the effort, you start to be able to find solutions to the obstacles that seemed insurmountable.
Not giving up requires us to:
- Embrace imperfection
- Be honest with ourselves
- Set and gently enforce healthy boundaries
- Be solution seekers (lack of time, limited budget, lack of social support, frustration/apathy, etc.)
- Take one choice at a time
- Leave the past behind and don’t borrow trouble from tomorrow
You WILL have learning opportunities but this doesn’t mean anything about your character, degree of willpower, or your destiny. Instead, they are opportunities to learn and to iterate – to become the scientist in your own life!
NOURISH YOURSELF > RESTRICT YOURSELF:
There are life-changing benefits to nourishing your body, the least of which is weight loss or body composition.
These include:
- Better energy
- Improved mood stability (blood sugar balance)
- Shifts in hormone balance (sex, adrenal, thyroid)
- Increased resilience to infection
- Reduced risk of disease (all kinds)
- Significant improvements in cognitive function
CURIOSITY AND EXPERIMENTATION:
Once you let go of rules and start to partner WITH your body instead of battling it, much of the sense of rebellion and confusion starts to dissipate. You logically understand that whole, nourishing food makes more sense than chemical laden processed food products. From here, you can start to experiment with the types of real food that work best for YOUR body, lifestyle, preferences, family, and goals.
Start with one meal. Instead of a fast food breakfast, experiment with making a protein smoothie or an omelet at home. See what shifts. Keep experimenting.
You deserve to feel good. Most of us weren’t taught how to take care of ourselves. The good news is that it’s never too late and it’s not nearly as hard as you might believe.
We’d love to know your thoughts. Was this helpful? Do you have other topics you’d like to hear us discuss? Let us know on our MYB Facebook page!
xo,
Lisa and Jenny, co-hosts
The Mind Your Body Podcast
Tuesday Nov 19, 2019
#36: Travel Light through the Holidays
Tuesday Nov 19, 2019
Tuesday Nov 19, 2019
MYB EPISODE 36: Travel Light through the Holidays
(Also, stick around for some "light" bloopers at the end)
In Episode 10, we shared our best tips and strategies for navigating the holidays in a way that makes you feel healthy, joyful, empowered, and connected.
https://themindyourbody.podbean.com/e/10-setting-yourself-up-for-healthy-happy-holidays/
Even if you’ve listened to that one, you might want to go back and listen again.
In today’s episode, we’re talking about how you FEEL about the approaching holiday season.
Many of us feel stressed just THINKING about the holidays.
REGARDING THE HOLIDAYS, WE OFTEN STRESS ABOUT:
- Finances
- Travel: Across town or across the country!
- The pressure to create Holiday Magic for our family (decorating, find the perfect gifts, wrapping presents, hosting gatherings, creating memories)
- Additional social functions
- Fear of losing control of food choices
- Feeling like there’s less time to exercise
- Lack of sleep because of the heap of additional responsibilities on top of all the existing ones!
Even for those who love the holiday season, just thinking about the holidays can cause us to clench up!
WHAT IS STRESS?
According to the Encyclopedia of Behavioral Medicine:
“Humans experience stress, or perceive things as threatening, when they do not believe that their resources for coping with obstacles (stimuli, people, situations, etc.) are enough for what the circumstances demand. When people think the demands being placed on them exceed their ability to cope, they then perceive stress.”
So basically, stress often is our perception of a situation rather than the situation itself.
SWITCHING UP OUR APPROACH/MINDSET FOR THIS HOLIDAY SEASON
What if, instead of viewing the next couple of months as an inevitable landslide of overspending, overcommitting, and placing everyone’s needs above our own, we decided to take the pressure off IN ADVANCE?
What if we this year we decide to TRAVEL LIGHT through the holidays?
TRAVEL LIGHT: A DEFINITION
Having the mindset of traveling light means not taking a situation more seriously than absolutely necessary.
In this scenario, it means prioritizing the things about the holidays that are meaningful to you and letting go of all the perfectionist details (the perfect gift, the perfect décor, the perfect party, the perfect macros.)
WHAT DOES THIS MEAN IN REAL LIFE?
- It means communicating to your family/friends that you intend to ENJOY the holidays this year which means focusing on CONNECTION.
- It means everyone pitching in to create THE MAGIC.
- It means scheduling time for you to meet your needs.
- It means setting a budget: overall and for each person you’re shopping for.
- It means being intentional about your indulgences so you can enjoy holiday foods without feeling out of control.
- It means making bedtime a priority no matter what.
- It means ignoring all the hype about New Year/New You that’s going to be barraging your social media feeds
We’d love to know your thoughts. Was this helpful? Do you have other topics you’d like to hear us discuss? Let us know on our MYB Facebook page!
xo,
Lisa and Jenny, co-hosts
The Mind Your Body Podcast
Saturday Nov 09, 2019
#35: The Benefits of Exercising (Beyond "calorie burning")
Saturday Nov 09, 2019
Saturday Nov 09, 2019
In this podcast we are not here to talk about "calorie burning", we are going to dig much deeper into the benefits of exercise. (The intended audience is not for those struggling with an ED related or exercise compulsion disorders)
Physical & Emotional Benefits:
- Creates a closer partnership between you and your body
- Helps you tune into your body’s signals
- May inspire you to nourish/fuel yourself a little better
- Creates MORE energy (mitochondrial density)
- Helps offload stress
- Improves the ability to regulate blood sugar (all types of exercise but particularly resistance training via increased lean muscle mass)
- Brain health: Exercise is proven to be helpful for preventing age related neurodegeneration. It’s also been shown to be helpful for depression, anxiety, and other mood disorders.
- Helps you get your mojo back. You know what this means!
Exercise as a Path to Connection:
- Exercise can help you find a tribe of health-minded people, whether it’s a friend you walk, a weekly yoga or fitness class, a running group, a Crossfit box, etc.
Tips/Ideas to Experiment With:
- Start where you are given your motivation, time, energy, and ability. Take small movement breaks, try a free class, schedule a walk with a friend.
- Don’t wait to start doing SOMETHING. Our bodies are meant to move!
- Consider hiring a trainer if you’re unsure what to do or focus on. Correct form is key for avoiding injury.
- Try new forms of movement, especially those that feel like play.
- If you’re focusing on cardio, consider adding some resistance training
- If you’re already exercising, consider taking on a new challenge or performance goal to help inspire you and keep you from getting in a rut.
We’d love to know your thoughts. Was this helpful? Do you have other topics you’d like to hear us discuss? Let us know on our MYB Facebook page!
xo,
Lisa and Jenny, co-hosts
The Mind Your Body Podcast
Wednesday Oct 23, 2019
#34: Escaping the Gap Between Knowing & Doing
Wednesday Oct 23, 2019
Wednesday Oct 23, 2019
Escaping the Gap Between Knowing and Doing
In our last episode, Episode 33, we discussed the importance of setting the right goals and creating a realistic plan to help you reach them.
Today, we’re going to backtrack a little to address the dreaded gap between knowing and doing.
So many of us are living in the chasm between feeling like we SHOULD do something (eat better, exercise, meal prep, go to bed earlier…) but just NOT doing it.
We talk endlessly to our friends and family about it, we think about it constantly, we guilt trip ourselves every evening, and yet we’re STILL not taking action.
What IS that?! Often, we don’t even know what’s happening here and it’s zapping our emotional energy, mojo, and mental bandwidth.
- Overthinking: Overthinking without action often leads to frozen inertia. We think we have to have the perfect plan in order to make progress. We think we’re such a HOT MESS that a complicated, battle worthy plan is necessary for us to unravel all of our “brokenness”.
- Overwhelm: We think we have to go ALL IN in order to move the needle. This leads to a sense of overwhelm before we’ve even taken one step.
- Resistance: Internal resistance or rebellion can come from a variety of sources.
- FOMO: We may have an underlying sense that it’s unfair that we have to eat differently than the people around us.
- Lack of support: The people around us may not want to make any changes and this can make it really hard to get motivated to take action.
- Pain point isn’t acute enough: We may simply not feel sufficiently compelled by our situation to make the sacrifices necessary to do things differently. I think this is the biggest - and least recognized - culprit that keeps us stuck in that gap between SHOULD and taking action.
Living in the gap between knowing and doing is a damaging state of existence. It’s SO draining! If you’re simply not ready to take action, LET IT GO for now.
Consider setting a date on the calendar to reevaluate in a month or two and make a conscious effort to not think about this until then.
We’d love to know your thoughts. Was this helpful? Do you have other topics you’d like to hear us discuss? Let us know on our MYB Facebook page!
xo,
Lisa and Jenny, co-hosts
The Mind Your Body Podcast
Wednesday Sep 11, 2019
33: How to Set Healthy, Realistic Goals
Wednesday Sep 11, 2019
Wednesday Sep 11, 2019
In this episode, we talk about the importance of setting health promoting, realistic goals and making sure the approach (pace, level of flexibility, etc) aligns with your vision of health.
Many of us don’t think this through which is why we either get impatient and throw in the towel OR we get sucked into the obsessive vortex of counting macros, worsening body image, and trying to get ultra lean when this wasn’t even our goal at the outset.
https://www.precisionnutrition.com/cost-of-getting-lean:
Myth #1:
With just a few small, easy, hopefully imperceptible changes to one’s diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.
Myth #2:
“Getting healthy” or “losing weight” involves massive, painful, intolerable sacrifice, restriction, and deprivation.
Of course, neither of these are true.
Reality #1:
The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.
Reality #2:
If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photo shopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren’t willing to pay.
Reality #3:
However, if you’re okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.
HOW TO SET HEALTH PROMOTING, REALISTIC GOALS
Step 1: Get very specific about what you want to achieve:
- Do you want better energy?
- Do you want to address a specific health issue (blood sugar, high blood pressure, inflammation, autoimmune condition, etc.)?
- Do you have an event you want to be better prepared for (hiking in Colorado, an international trip, a race, etc.)?
- Do you simply want to feel more confident, acceptable, or sexy? If so, this is a sign that there you may have some work to do to shore up other areas of your life (purpose, connection, joy) and/or may need some help resolving body image issues, past trauma, etc. This kind of vague goal is very unlikely to inspire you to stick to healthy habits over time – in fact, it often triggers emotional eating and even disordered eating patterns.
Step 2: Get clear on the amount of time and attention you’re willing and able to devote to this goal
Be realistic, knowing yourself and your schedule as you do
Step 3: Seek support
- Friends
- Family
- Coach
- Therapist
xo,
Lisa and Jenny, co-hosts
The Mind Your Body Podcast
Tuesday Aug 27, 2019
#32: How to Restart When You Feel Stuck
Tuesday Aug 27, 2019
Tuesday Aug 27, 2019
Episode 32: How to Restart When You Feel Stuck
STRATEGY 1:
Stop focusing on feeling stuck or overwhelmed. Ruminating on the problem is only making you feel more stuck.
STRATEGY 2:
Shift your focus and attention from the problem to, “What’s ONE small thing I can do in THIS hour to move forward?”
There’s an endless variety of things we can do immediately to remind ourselves that there is NO crisis and that we are, in fact, NOT STUCK:
- Get up and stretch, taking several deep belly breaths
- Tackle one small item on your to-do list (phone call, etc.)
- Make your bed
- Put the laundry away
- Pack a healthy snack or meal to take with you tomorrow
- Take a short walk – just walk outside and go
- Go to the grocery store and shop the perimeter to pick up a few things to create some simple healthy meals. You don’t need a long list or a meal plan; just go.
You may be thinking: “But NONE of these things are going to make a big difference anyway so why should I even try?”
This, right here, is the problem. We UNDERVALUE the small things that make us feel like organized, intentional action takers.
We expend so much energy focusing on HOW FAR we have to go that we freeze.
We feel a panicked, clenched sense of overwhelm that makes us feel helpless, hopeless, and stuck.
STRATEGY 3: IMAGINE YOU’RE COACHING SOMEONE ELSE WHO IS FEELING STUCK:
You would remind them of ALL the hard things they’ve handled.
You would invite them to have compassion for themselves
You would lighten their burden by helping them shift their focus from feeling stuck to small opportunities to take action TODAY.
You would encourage them to let go of fear of failure.
STRATEGY 4: NOTICE YOUR EXCUSES AND QUESTION THEM:
- This day has been crazy, let’s just run and grab something.
- I don’t even care anyway.
- I’ve already screwed up today so whatever.
- I’ll make better choices tomorrow.
- I’ve been so good; I deserve a treat!
- It’s just one small thing, what can this hurt?
There is ZERO judgment in any of these excuses. The problem is that they are INCOMPLETE THOUGHTS and they make us feel like there are multiple versions of ourselves that are at war with one another!
- If you’re going to run and grab something, could you run and grab a chef salad, a bunless burger, or a rotisserie chicken?
- If you’re honest with yourself, you DO care. You want to be healthy AND you want to be able to trust yourself to follow through on your intentions.
- If your child made a mistake, would you encourage them to throw in the towel and keep making that same mistake? The first step of getting out of a hole is to STOP DIGGING.
- We imagine that our future self will magically have more grit and motivation than our exhausted current self. The fact is that we create our OWN motivation by staying on our own team and not constantly giving up and starting over.
- You absolutely DO deserve a reward but is momentary pleasure in your mouth the most compassionate way to care for yourself? Could you reward yourself in a way that gives your future self a gift as well?
- Our life is an accumulation of ALL the small choices: Our finances, parenting, career, relationships, the state of our home. When we keep telling ourselves the small things don’t matter, we’re entrenching patterns that land us in places we don’t want to be. STOP DIGGING.
THE GREAT NEWS:
It takes about 3 small actions to start building confidence and momentum. It takes 24 hours of eating better to notice a change in our mental and physical state.
STRATEGY 5: PRACTICE
NONE of this is one and done. You can’t hear this and simply say, “Ok, I’ve got it now!”
- Practice refocusing your attention when it starts to drift back to emotional overwhelm or feeling stuck.
- Practice reminding yourself that you are NOT stuck, you merely stopped for a minute and can restart at any moment.
- Practice turning off the thought faucet and shifting to what you can DO instead.
- Practice staying awake in the driver’s seat of your own life. This doesn’t mean you have to hustle 24/7. Rest when you need it. Allow yourself to feel your emotions without fear.
- Practice giving your tomorrow self little gifts like getting your clothes ready, packing your lunch the night before, going to bed at a reasonable time, packing your gym bag, organizing your calendar,etc. It’ this sense of continuity between our present and future self that will allow you to move through the friction of saying no to the wine or brownie, NOT because they’re “bad”, but because your TOMORROW SELF deserves better.
xo,
Lisa and Jenny, co-hosts
The Mind Your Body Podcast
Thursday Jul 04, 2019
#31: Why We Benefit from Guided Support or Coaching
Thursday Jul 04, 2019
Thursday Jul 04, 2019
MYB EPISODE 31: Why We Benefit from Guided Support or Coaching
Good coaches do the following:
- Create a safe environment that allows you to see yourself (patterns, behavior, personal narrative, past traumas) more clearly and objectively;
- Identify gaps between where you are and where you want to be
- Provide intentional thought, action and behavior changes in a strategic, non-overwhelming way
- Guide the building of the structure, accountability, and support necessary to ensure sustained commitment
Why is it so hard to do this work alone?
- Change is really hard but staying stuck is harder
- We don’t know where to start
- It’s difficult to identify entrenched patterns that have come to feel “normal” to us but that may be holding us back
- It can be painful to individually assess the role that past trauma has played in forging our current reality
- We may not have the most current, validated information
- We aren’t sure how to put all the pieces together in a way that works for our actual life in a sustainable way
- We don’t have the support we need to troubleshoot problems as they arise or to keep going when we simply don’t feel up for it.
The importance of hiring a coach who is a good fit for you:
- Are your expectations similar?
- Do they seem like they understand you?
- Are they empathetic?
- Is this someone you can see yourself trusting and being able to open up to?
On July 14th, my 6 week transformation program launches and runs through August 25th.
THE PRIMAL TRANSFORMATIONS 6 WEEK COACHING PROGRAM WILL HELP YOU ACHIEVE THE FOLLOWING:
- Create a real food template that shows you which foods make the most difference for fat loss without hunger and without supplements/gimmicks
- Figure out how to eat a consistently healthy diet without feeling sad, deprived, restricted, or vaguely homicidal. 😉
- Identify the triggers that lead you to eat in a way that makes you feel frustrated/bloated/ashamed later. To be clear: We are ALL emotional eaters but we also need a bigger toolbox.
- Get on the same team with your body. Your body is doing its absolute best for you in every moment. You can accept your body as it is AND you can get curious about what is possible.
- Get the support you need to start building momentum, generating results, and creating your own motivation. It’s really hard to do this alone and this is (I've been told) my biggest strength as a coach.
- Escape the “on the wagon/off the wagon” diet roller coaster. This is an exhausting shame cycle of doom and it’s time to let this go. I’ll show you what DOES work instead, both now AND for the long term.
- Avoid the modern diseases of aging. Heart disease, diabetes, degenerative arthritis, high blood pressure: Just because these are Get FREE of food fears, body shame, diet confusion, and angst about what we “should” be doing but most emphatically aren’t. In short, this is about freeing up your bandwidth so you can get on with the important business of living an epic life.
WHAT THIS GROUP IS NOT ABOUT:
- This is not a one-size-fits-all diet program or meal plan. We’ve all done them. They either give us short-term results or we quit and think it’s because we have no willpower. I will help you create your OWN unique diet and success formula that is based on YOUR unique lifestyle, health goals, and personal preferences.
- This is not a DIY program. This is a hands-on, interactive program in which you’ll receive daily support, coaching, and feedback from yours truly.
- This is NOT a program that will overwhelm you. My coaching is about minimizing friction, finding shortcuts, and making simple meals taste delicious. I ask you to commit about 30 mins a day to get the most out of the group but that is certainly not set in stone.
- This is not for those who still have one foot in the “maybe I should just try shakes for a month” camp. This group is for those who are ready to figure this out once and for all because it matters.
- NUTS & BOLTS:
- This coaching program will take place entirely within a secret Facebook group.
- The public will not be able to see that the group exists, much less who is in it or what is posted.
- This is not a “woo woo, just feel good about where you are” program. This is for people who want to feel better and/or lose weight but also want to create the habits so these results last.
Summer Coaching Group Weekly Modules:
Week 1: Mindset for Success (How to Get Out of Your Own Way!)
Week 2: Nutrition for Health and Body Composition
Week 3: Exercise/Movement
Week 4: Lifestyle: Sleep, Stress, Joy, Connection, and Purpose
Week 5: How to Stay Consistent When “Life” Happens
Week 6: Bringing it All Together: How to Make Progress, Avoid Drifting, and Stay on Your Own Team
As always, we’d love to know what questions you have and what your experience is! Reach out through our Facebook page and let us know.
xo,
Lisa and Jenny, co-hosts
The Mind Your Body Podcast
Jenny's website: https://www.somawichita.com/
Lisa's website: https://www.primaltransformations.com/