Episodes
Thursday Jul 04, 2019
#30: The Life-Changing Magic of Consistency
Thursday Jul 04, 2019
Thursday Jul 04, 2019
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:
- 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.
- 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.
- 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!).
- 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.
- 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.
- 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/
Saturday Jun 29, 2019
#29: Is The Quest For Perfection Sabotaging Your Goals?
Saturday Jun 29, 2019
Saturday Jun 29, 2019
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:
- 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!
- 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.
- 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
Thursday Jun 06, 2019
#28: Intention is the New "Hustle"
Thursday Jun 06, 2019
Thursday Jun 06, 2019
MYB EPISODE 28
INTENTION IS THE NEW “HUSTLE”
In this episode, we discuss the importance of being intentional about where we spend our time, energy, attention, and focus.
Being intentional requires us to get clear on what we really value AND what we don’t so that we’re not accidentally spending time on things that don’t really matter to us (aka scouring diet blogs instead of spending time with family)/
The risk of not being intentional is we can wind up devoting the majority of our time and energy to meeting other people’s needs and priorities, hustling for our worth, and numbing out on technology rather than living our purpose.
Time is our most valuable resource. We know this intellectually but most of us don’t live as if we know it!
This episode is all about helping get out of autopilot so you can start living your life on YOUR terms. #noregrets
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
Thursday May 09, 2019
#26: Why Diet Programs Don't Work
Thursday May 09, 2019
Thursday May 09, 2019
In this episode, we talk about why we are we attracted to one-size-fits-all weight loss programs, why they don’t give us any real solutions, and what should be looking at instead.
WHAT ATTRACTS US TO QUICK FIX WEIGHT LOSS PROGRAMS?
We are attracted to diet programs (and their marketing messages) because:
- We believe we lack of discipline and willpower
- We crave certainty that something will FINALLY work for us
- We want a definitive end date (30 days, 6 weeks, etc.)
- We believe we will be happy, confident, and secure once this extra weight, - this barrier to our attractiveness and confidence - is removed
THE REAL SOLUTION IS MORE NUANCED
We don’t want to believe that the real path to deep, vibrant health lies in healing our relationship with ourselves as well as in an array of simple (unsexy!) lifestyle shifts:
- More vegetables
- Less reliance on convenience foods
- More sleep
- Being more active
- Understanding our emotions and triggers
- Addressing and working through our fears around our self worth, self-empowerment, and sense of belonging
MOST DIET PROGRAMS DAMAGE US, PHYSICALLY AND EMOTIONALLY
How many times have you lost the same 15 pounds only to gain it back (over and over) with interest? If this is you, you are not alone! Most weight loss programs keep us stuck in rinse and repeat, having to do the same work over and over again.
This cycle is damaging to us physically, psychologically, and emotionally.
Repeatedly feeling like a failure triggers a deep sense of shame and reinforces the narrative that we can’t trust ourselves, that we lack willpower, and that we can’t be trusted around food. It also reinforces the notion that healthy eating habits = deprivation and restriction!
After multiple diets, we’re left feeling frustrated, demoralized, and certain that nothing will EVER work for us. This only makes us MORE susceptible to the next new weight loss program, fad diet, extreme boot camp, or gimmick supplement.
Truth Bomb: When we give our power to a diet program, we are essentially paying a company to traumatize us.
THERE IS NO ONE-SIZE-FITS-ALL SOLUTION
We bring to adulthood a wide variety of emotional baggage, food traditions, physical/genetic traits, health concerns, and unique narratives about our worth and our ability to effect change in our own lives.
Based on this, how can there POSSIBLY be a one-size-fits-all approach to diet, exercise, and weight loss?! (Hint: There cannot.)
Our eating habits and relationship with food stem from a combination of:
- Our childhood food traditions
- Our sense of control over food growing up (scarcity, clean your plate, etc.)
- Our body image and whether it’s tied to our self worth
- Our innate ability to emotionally regulate or self-soothe
Healing our relationship with food, body, and self requires self-compassion, patience, and collaborative support.
Let us be clear: Healing does NOT happen through a rigid meal plan handed to you by a stranger.
WE NEED TO BE WORKING ON THE REAL ISSUES
- What triggers my emotional eating?
- Am I stuffing, numbing, and distracting myself from emotions that feel too painful?
- How can I meet my emotional needs in a healthier way?
- What’s the worst that could happen if I don’t lose weight?
- Where does my confidence and self-worth come from?
YOU MAY NEED SUPPORT
While it is absolutely possible to figure this out for yourself and we encourage you to try, you might shortcut the process by seeking support from others who are not in the diet world.
Jenny and I both do this work with clients, albeit from slightly different angles. We also have a network of people that we can refer you to.
We started this podcast because we want to help free you from diet prison so you can heal your relationship with food, body, and self.
If you’re not sure where to start, reach out and let us help:
Lisa: Lisa.primaltransformationsa@gmail.com
Jenny: somarecovery@gmail.com
Have suggestions for future podcasts? Please connect with us on our Facebook page!
xo,
Lisa and Jenny, Co-Hosts
The Mind Your Body Podcast
Thursday Mar 21, 2019
#25: Self Compassion & Letting Go of Shame: The Keys to Freedom
Thursday Mar 21, 2019
Thursday Mar 21, 2019
In this episode, we talk about some of the biggest barriers to showing up fully in our lives.
We are taught to believe that having compassion for ourselves, or having grace for our current circumstances, will make us lazy, complacent, and unmotivated.
We’re afraid to let go of shame and guilt out of fear that we will eat ALL the things, never exercise, and become unproductive sloths.
This couldn’t be further from the truth. In fact, the truth is just the opposite!
It’s not UNTIL we have grace for ourselves - It’s not UNTIL we have grace for the circumstances that created our current reality - that we can finally gain clarity about how we want (and deserve) to move forward.
Shame prevents us from looking objectively about how we got where are.
Shame prevents us from having grace for the coping mechanisms that have helped us get through our days.
Shame doesn’t allow us to get curious about how we might start creating the reality we know we’re capable of and fully deserve.
We imagine some future reality in which we’ll feel more “ready” to take action, show up, or “do the thing”.
How do you know if shame is acting as a roadblock in your life?
Here are some clues:
Are you a perfectionist? Do you believe if you can’t do something 100%, it’s not worth doing at all?
Do you
All we are guaranteed is now. The past only defines our now if we allow it to do so.
- Start on the project
- Wear the outfit
- Go to the event
- Speak up for what you need and deserve
- Show up as your authentic self
You are READY – you are WORTHY – now. Build in some rewards. Get to know what puts you in a more motivated headspace.
Build in margin and time for recovery.
Avoid perfection, which leads to burnout.
Focus on what you’re willing and able to do today and let the rest go. Progress NOT perfection, friends!
Have suggestions for future podcasts? Please connect with us on our Facebook page!
xo,
Lisa and Jenny, Co-Hosts
The Mind Your Body Podcast
Monday Mar 04, 2019
#24: Getting To The Root Cause Of Our Eating Behaviors
Monday Mar 04, 2019
Monday Mar 04, 2019
In this episode, we share our 10K view of the root causes of food and body image issues.
The goal for this conversation is to help you understand that our eating behaviors and body image issues are often *symptoms* of deeper concerns, such as:
- Trauma (physical, emotional, relational)
- Shame
- Self esteem/self worth issues
- "Leaky" boundaries (over-functioning for or trying to please others)
- A deficit of connection, rest, creativity, and purpose
Keep in mind that you don't have to FIX any of these things right away, but it can be very helpful to understand that your coping behaviors (emotional eating, restricting food, over-exercising) are serving some purpose for you.
The first step to healing is FLOODING yourself with compassion and getting clear that you’ve been doing your best, given the tools you had. Then, and only then, can you start to gently consider more useful coping strategies and/or asking for help.
When we skip the step of addressing what’s driving our behavior and go straight to focusing on diet or exercise, we’re only addressing the symptoms, rather than the root cause. It’s like walking around with a rock in our shoe and taking ibuprofen instead of taking the time to stop, remove our shoe, and address the problem.
We will take a deeper dive into each of the underlying issues mentioned above in future episodes. For now, we’d like you to step back and gently consider whether there might be underlying issues that are keeping you stuck in behavior loops that make you feel frustrated, ashamed, or stuck.
This sounds painful to look at, but, for most people, it’s much LESS painful than letting these things fester. Resolving our deeper issues allows us to release self-defeating patterns and heal our relationship with food, body, and self.
Have suggestions for future podcasts? Please connect with us on our Facebook page!
xo,
Lisa and Jenny, Co-Hosts
The Mind Your Body Podcast
Friday Jun 15, 2018
#23: Healing Your Metabolism: Food is Your Ally, Not Your Enemy
Friday Jun 15, 2018
Friday Jun 15, 2018
In this episode of the MYB podcast, we talk about the impact of chronic dieting on your body and mind and why this may be the reason you can’t seem to lose weight no matter what you try.
We explain the concept of reverse dieting or metabolic healing and how to use this tool to rev up your metabolism and create sufficient margin for future healthy weight loss cycles.
WHAT WE’VE BEEN LED TO BELIEVE:
We’ve been told for years that less food and more exercise is ALWAYS the solution for weight loss.
THE TRUTH:
The truth is that our bodies are designed to adapt and react to our environment. If we are chronically underfed and/or over-exercising, our body is going to react as if there is a crisis and do everything it can to protect us from starvation.
This shows up as you eating a ridiculously low number of calories (1,200 is the number we often see) and STILL not losing weight. All the while, you feel hangry, exhausted, unmotivated to exercise, and frustrated that no matter what you do, the weight won’t budge. We are here to tell you that no matter how long this has been your story (and it’s been decades for some of us) that you are not alone, that your body is trying to protect you, and that this IS fixable!
THE GOOD NEWS: YOU CAN’T BREAK YOUR METABOLISM:
Just like our metabolisms down-regulate to protect us in times of famine, they also up-regulate in times of plenty.
This is terrifying for many women because we fear that healing our metabolism means 1) weight gain and 2) loss of control with food if we ease up on caloric restriction.
In this podcast, we explain the ways chronic dieting/undereating impact more than just your fat cells. This will probably explain a lot about how you’ve been feeling.
We then show you how to begin to remedy the situation. If you need help or support, be sure to reach out and ask for it! If you would like help with reverse dieting or metabolic healing, you can contact Lisa at lisa.primaltransformations@gmail.com. If you would like help to stop obsessing over food and regain your self worth, contact Jenny at at jenny@rlcwichita.com.
WRAP-UP:
Contrary to what we’re told, food is our ally on the journey to vibrant health and healthy body composition, not our enemy.
If you have questions or ideas for future podcast episodes, please chime in on our Facebook of the Mind Your Body Podcast Facebook Page. We’d LOVE to hear from you!
If you find this episode valuable, please do us a favor and share it on social media or with a friend. Also, please be sure to subscribe and leave a review. You will be helping us share the message that a healthy mind and body are possible; obsession, restriction, and shame not required.
xo,
Lisa and Jenny, co-hosts
Lisa Perkins, ACSM CPT, MS LIS, and Precision Nutrition Coach
Owner of Primal Transformations
Email: lisa.primaltransformations@gmail.com
Jenny Helms, LMFT, Disordered Eating Coach & Therapist
Licensed Practitioner at Real Life Counseling & Owner of The Shameless Shrink
Email: jenny@rlcwichita.com
Tuesday Apr 24, 2018
#22: No Time To Get Healthy?
Tuesday Apr 24, 2018
Tuesday Apr 24, 2018
No Time to Get Healthy?
Isn’t it frustrating when you want to get healthy but you don’t feel like you have any wiggle room in your schedule to make it happen?
Today’s episode is all about strategies for fitting in healthy habits without tipping over your stress bucket.
HOW TO FIT IN THE THINGS YOU CARE ABOUT
1: TIME MAPPING:
Start to get clear on how much extra busyness you may have in your schedule.
Record what you're doing for a day or two to see how time you’re spending on things you care about (work, family, social time, etc.) vs. engaging in time sucking activities that don’t bring much joy and can actually leave us feeling more drained (social media scrolling, Netflix, etc.).
Time mapping allows you to see if there are disparities between what you THINK are your priorities and how you’re actually spending your time. You may be surprised at how much more time you have than you realized, just as we were!
Caveat: Time mapping is not about figuring out to be productive 24/7. No, it’s all about clearly assessing your situation so that you feel more in control of your time.
2: THE 80/20 PRINCIPLE
Also known as the Pareto Principle, this is the idea that in many situations, 80% of our results come from 20% of our efforts.
This principle allows us to focus on the things that truly move the needle for our health.
Examples of the Pareto Principle in Action:
- Batch cooking meat and veggies vs. complicated recipes that only last 1 meal
- Going to bed so you’ll be rested and productive vs. staying up to do chores or look up recipes
- Doing 20 mins of heavier resistance training vs. an hour of cardio
- Making time to sit down and eat mindfully vs. gobbling food in the car or while you’re multi-tasking.
3: GET IT ON THE CALENDAR
- Meal planning
- Shopping
- Food prep
- Exercise
- Social time/Play/Fun
Planning a week or 2 in advance allows you to see ahead of time where you might hit roadblocks that interfere with your healthy behaviors.
4: GET AHEAD OF POTENTIAL ROADBLOCKS
If you don’t plan ahead, you might forget that the coming weekend will be taken up with a seminar, which means you won’t have time for shopping or food prep. If you are looking ahead a bit, you can work around these events and be sure to get everything in.
Examples of Potential Roadblocks:
- Evening meetings
- Kids activities (parties, practices, sporting events, etc.)
- Travel
- Houseguests
- Parties
Letting roadblocks derail you leads to frustration and can cause you to throw up your hands, thinking “I’ll get back to this when life calms down.” Get clear that life probably isn’t going to calm down (sorry!) and start to work with the life you have.
5: USE THE “IN BETWEEN” MOMENTS
You don’t always need a huge chunk of time to get things done and, actually, this is a form of black or white, all or nothing thinking. Don’t skip it because you don’t think you have time to do something “perfectly”.
In just 15 minutes, you could:
Cook a batch of taco meat
Do a short workout or go for a walk
Cut up veggies to stir-fry that evening
6: BALANCE YOUR RESPONSIBILITIES
- If you’re a mom, this can feel tricky since that is your #1 priority but know that getting healthy allows you to show up more fully AND be a great role model for your kids.
- Learn to delegate chores. This will help them in the long run!
- Communicate with your family so they understand why you need to set aside time for things like cooking, exercise, and sleep
WRAP-UP:
This episode talks about the tools and strategies we use with our clients to move past the obstacle of “not enough time”.
Very likely, we missed some. If you have ideas or recommendations that might be helpful to others, please chime in on our Facebook on the Mind Your Body Podcast Facebook Page.
We’d LOVE to hear from you!
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Tuesday Apr 17, 2018
#21: Eating Healthy On A Budget
Tuesday Apr 17, 2018
Tuesday Apr 17, 2018
Do you feel like you’re spending way too much on healthy food OR does the thought of spending more stop you from Getting Started?
1) You’re not necessarily spending more.
Do a side-by-side comparison to what you’re actually spending now, including fast food, take-out, and restaurant meals. While your grocery bill may be a bit higher, it’s important to note that groceries are a one-time expense. When you reduce or eliminate all the extra food and meal purchases, your per meal cost is likely to be lower, not higher.
2) Get clear about your priorities. If you think you can’t afford to eat healthier food but you can afford drive two brand new cars or go on expensive vacations, you may want to consider readjusting things a bit. In the beginning, it’s hard to wrap our heads around the benefits but it won’t take long to see the dramatic impact a diet packed with nutrition has on every member of the family.
Money Saving Hacks:
- Plan your meals and shop accordingly. This doesn’t have to mean complicated food prep. Planning meals and only buying what you need simply helps ensure you won’t be wasting food (and money).
- Organize your refrigerator and freezer so you can conveniently access the food you prepare. When the fridge is disorganized, food can get lost in the back and have to be tossed. Note: Square glass containers are optimal for refrigerator storage because they are clear, stackable, and there is less wasted space than with round containers.
- Purchase a small cooler bag you can use for lunches and on the go snacks. Pack your food the night before, if possible. This way you won’t be tempted to seek out meals and snacks on the go.
- Use the EWG Dirty Dozen and Clean Fifteen lists to decide which produce to buy organic or skip altogether if it’s not available or is too expensive
- If you can’t afford to buy grass fed or organic meats, get conventional lean meats instead. Animals raised conventionally are fed GMO corn and soy as well as antibiotics. The toxic by-products are storied largely in the animal fat. By purchasing lean cuts of meat and/or trimming off the fat, you eliminate much of this toxic burden.
- Make your own healthy salad dressings, mayonnaise, kombucha, etc. rather than buying expensive pre-made versions. Don’t be too concerned about regular condiments such as hot sauce and ketchup.
- Frozen veggies are an inexpensive shortcut, save prep time, and avoid waste.
- Buy in-season produce for things you want to buy fresh.
- Start a container herb garden for your window or front porch. This is easy and takes up very little space. Fresh herbs can transform even the most simple meal into a culinary experience!
Where to shop:
- Farmer’s markets. Go to Local Harvest.org to find a farmer’s market in your area.
- Aldi: lots of organic and gluten free options now
- Buying meat in bulk (go in with friends) directly from farmers. Go to eatwild.com to find a local supplier in your area.
- CSA’s (Community Supported Agriculture). Go to Local Harvest.org to find a CSA in your area
Consider the savings from spending more on quality food:
- Reduced medical expenses
- No need for diet plans, shakes, or weight loss supplements
- More productive/fewer sick days
Summary:
Eating healthy does not have to mean getting a second mortgage or even spending more. It also doesn’t require you to eat foods that taste bland or boring. Hopefully the tips provided in this podcast will help you get a little more clear about your priorities as well as be a little more efficient with your food budget.
Questions? Feedback? Please connect with us on the Mind Your Body Podcast Facebook Page. We’d LOVE to hear from you!
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Tuesday Apr 03, 2018
#20: Doing the Work Part 3
Tuesday Apr 03, 2018
Tuesday Apr 03, 2018
Doing the Work: Part 3
Have you ever decided you wanted to accomplish something and then repeatedly find yourself NOT doing the things required to achieve that outcome? If so, welcome to the human race!
This episode is Part 3 in our series on Doing the Work.
In Doing the Work Part 1, we discussed:
- Setting realistic and compelling goals
- Identifying the specific actions necessary to achieve that goal
- Creating an empowered mindset in order to consistently do the work
In Doing the Work Part 2, we dug into the stories we tell ourselves that keep us stuck and how to move past your negative self-talk and build belief in yourself.
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In this episode, Doing the Work Part 3, we will discuss the influence our social network has on our habits, goals, and motivation to “do the work”.
We all know from experience that our friends and family exert powerful influence over our choices, the kinds of goals we set, and our motivation and willpower to follow through.
Social influences can be both positive or negative - or a combination of both!
The key is to get clear on how your friends, family, and even your colleagues may be impacting your behavior so that you can leverage that to your benefit OR at least not be blindsided.
Before you can break old patterns, it’s important to get a better understanding of how your family of origin AND your current social network (adult family, friends, colleagues) approaches food, exercise, and health in general.
Below, you’ll find 4 key questions that will help you get clear on how your social circle may be helping or hindering your progress. (Be sure to listen to this podcast episode for discussion about each one):
Question 1.
What does your primary social activity consist of? (gatherings focused around food/drinks, hobbies, outdoor activities, etc.)
Action steps:
- Engage in hobbies together
- Just get together and hang out
- Take your kids or dogs to the park
- Reach out to a friend (or someone for a walk, hike, bike ride, etc. (activities that allow you to talk)
- Check out classes and groups focused on active hobbies or wellness activities (hiking club, walking group, yoga class, meditation group, etc.)
Question 2.
What is your family’s culture around food? (Do all social occasions revolve around food? Is affection and reward often food-related?)
Action steps:
- Start to integrate other activities into family gatherings (horseshoes, cornhole, board games)
- Use time together, rather than food, to celebrate, show your affection, reward behavior, or provide comfort.
- Move away from the clean your plate club AND the sense that you can’t throw away junk food leftovers. Keep in mind: “Free” food isn’t really free. Your body isn’t a garbage can and you likely have already spent money trying to lose weight or regain your health.
- Be willing to have the conversation with your family about your health priorities. Your change WILL impact them so get in front of it. Make sure they know it’s not a rejection of them.
- Do NOT assume the responsibility of trying to change others’ behavior. If you’re concerned about someone, lead quietly by example instead.
Question 3.
Do those closest to you view their health as important (not just weight)? (spouse, parents, close friends, etc)
Action steps:
- Initiate conversations that let your tribe know you’re not judging them or trying to get them to change.
- Humor helps “Eyes on your own plate”
- Be open to the idea of being a “healthy rebel”. If upgrading your health habits is important to you, it’s easier if you get used to doing things differently than others around you.
- If parents shamed you around food, body, or activity, you may have some work to unpack this. Do your best not to repeat this cycle with others. Shame is not a motivational tool.
Question 4:
Did you grow up with the sense that you can impact your health by making lifestyle changes or were you brought up to believe there’s nothing you can really do on your own to improve your health?
Action Steps:
- Keep a journal about your food, activity, sleep, and any health conditions or concerns. This will help you connect the dots between these behaviors and any changes you see in your health. We can overlook problems that go away and not correlate them to things like drinking more water, getting more sleep, eating higher quality food, daily walking, etc..
- Keep a folder of any lab tests you have run with your doctor. By getting these done periodically, this will give you another objective measure of the impact of your new habits.
- Celebrate non-scale victories. Don’t overlook improvements (energy, brain function, joints, mood, skin, etc.) just because the scale isn’t moving. A gratitude journal or segment of your journal is a great way to highlight wins, big or small.
Getting clear on how our upbringing and our social network influence our behavior and what we believe we’re capable of achieving is critical if we are to avoid repeated cycles of trying and failing to make changes.
The more you’re aware of, the easier it will be to set yourself up for success, regardless of what others are saying, thinking, or doing.
Questions? Feedback? Please connect with us on our Facebook page!
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast