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:

 

  1. quit because “life” is happening
  2. 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

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

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

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

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.

 

  1. 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”. 

 

  1. 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.

 

  1. 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

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

 

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:

  1. This day has been crazy, let’s just run and grab something.
  2. I don’t even care anyway.
  3. I’ve already screwed up today so whatever.
  4. I’ll make better choices tomorrow.  
  5. I’ve been so good; I deserve a treat!
  6. 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!

 

  1. If you’re going to run and grab something, could you run and grab a chef salad, a bunless burger, or a rotisserie chicken?
  2. 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.
  3. 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.
  4. 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. 
  5. 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?
  6. 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

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/

MYB EPISODE 30: The Life-Changing Magic of Consistency

This conversation is based on the assumption that you’ve thought through a change you want to make and that it genuinely matters to you.   

 

If you’re not sure you’re truly committed to a goal, you may want to go back and listen to Episode 13 where we talk about connecting your health goals to what you actually care about and why this is absolutely critical. 

 

In Episode 11, we talk about the importance of celebrating small wins in order to inspire ourselves to keep going. Go back and listen to that one if you haven’t already! 

  • The Law of Inertia:  An object at rest stays at rest, an object in motion stays in motion.  It takes so much more energy than to start than to stay in motion. Get started, take action, and build momentum.  Transfer planning energy into DOING energy.

 

  • The problem with Grand Plans: They’re overwhelming, complicated, and feel risky.  Instead: Set yourself up for success (food environment, schedule, communication with others) and then take one choice at a time.  

 

  • The slippery slope of rationalizing the easier choice:  The fable of the two wolves. The one that wins is the one you feed.  Creating self-trust and the sense that we can effect change in our lives starts with the SMALL DECISIONS.  

 

  • The problem with winging it.  Conditions aren’t always going to be perfect or ideal.  

STRATEGIES TO EXPERIMENT WITH:

 

  1. Plan ahead but don’t over-plan.  Schedule a realistic amount of time to shop, cook, exercise but don’t over-plan or over-schedule.  Simple is best. 

 

  1. Systematize:  You CANNOT rely on willpower.  You have to establish habits. Automate so you don’t have to spend your time and energy on things that could happen automatically.  When “Life” happens, you don’t want to revert to your old habits – you must replace those with new ones. A white-knuckle grip on willpower simply isn’t sustainable. Pick one strategy.  Only one. Practice it until it becomes a habit before adding a new strategy.

 

  1. EXPECT FRICTION and plan for what you’ll do when you hear yourself thinking “I don’t even care anyway”.  You’re likely saying this because you’ve overcomplicated your strategy and you’re overwhelmed (see #1!). 

 

  1. Notice when you’re starting to negotiate with yourself or make excuses that YOU aren’t likely to feel proud of later.  Even if you need to modify your plan – that’s life. Be honest with yourself about why and don’t disassociate from your goals.   

 

  1. The Power of Consistency:  Results come, not just with intentions and effort, but when you have the right strategy and implement it consistently.  Be committed to the daily process without being attached to the daily result. If you plant a seed in your garden, you tend it and do the work knowing that harvest requires time, effort, and the right strategy. 

 

  1. Figure out what motivates you.  Is it other people? Is it downtime?  Is it a small reward such as a good coffee?  Is it taking action and feeling proud afterward?

 

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/

THE QUEST FOR PERFECTION: IS IT SABOTAGING YOUR GOALS? 

In this episode, we discuss how the quest for perfection in any area of our life can keep us stuck.

 

We’ve all heard the quote:  “Don’t let the perfect be the enemy of the good”.  Unfortunately, society doesn’t really back us up on this one.  

 

Instead, we are taught to think in black and white.  We tend to think in terms of being on-plan or off-plan, good or bad, on the wagon or off the wagon, all in or off the rails.  

 

WHY PERFECTION MAY BE KEEPING YOU STUCK

 

If we think the only two options are to A) Do nothing or B) Do ALL the things perfectly, this can lead to a few different outcomes, none of which are very helpful:

 

We’re able to go all in/be perfect for a period of time but when “life” happens (as it will!), we see no other option but to chuck it all in “until life calms down” (does it ever?!).  

 

We don’t feel ready to start making ANY changes until all conditions are perfect, we have the perfect plan, and we have every single variable mapped out.  Often, this means postponing any changes until that mythical “later”.  

We stay “on plan” all day or all week but one “mistake” and we decide to chuck it all in and just do whatever until tomorrow or Monday “because we’ve already screwed up” and “I don’t even care anyway”.  UGH. #shamespiralofdoom

 

 

STRATEGIES TO EXPERIMENT WITH:

 

  1. Identify 1-2 small changes that you can realistically see yourself being consistent with in the week ahead.  Make sure they are REALISTIC and non-overwhelming!

 

  1. If you have  a plan and make a mistake, avoid drama.  What you did/ate at one meal has zero bearing on what you do/eat later!  Don’t add insult to injury by adding drama and shame.  

 

  1. Get clear that lifestyle changes allow you to achieve a result but, more importantly, to SUSTAIN a result.  All in “perfect” plans aren’t remotely sustainable and you’re likely to have to do the work all over again later.  Slow change is so much more impactful than “rip off the band-aid” approaches! 

 

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

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