Episodes
Tuesday Mar 27, 2018
#19: Doing the Work Part 2
Tuesday Mar 27, 2018
Tuesday Mar 27, 2018
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 2 of a three part series on Doing the Work.
In Part 1 of Doing the Work, 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 Part 2, we will talk about moving past your negative self-talk and building belief in yourself.
Some of the stories and self-limiting beliefs we see include:
- “I’m just messed up”
- “I’m broken”
- “I’m the exception to the rule”
- My metabolism is broken
- This runs in my family.
- I always screw things up.
- All the people are around me are high performers and I’m the black sheep or underachiever of the family.
- I don’t have anything special about me.
- Nothing has worked for me.
- What used to work for me doesn’t work any more.
- I’m too emotional for my family or I’m oversensitive.
- I’m just an emotional eater.
- I’m disgusting.
- This is just a habit (therefore I’m powerless over it)
- I’m addicted to sugar.
- This is just how I am.
WHERE DO THESE STORIES AND SELF-LIMITING BELIEFS COME FROM?
- Parents/family: We gather beliefs from our family, from the things that are said and those that are unsaid.
- Social media – provides confirmation bias of what we think we need to do. We think it’s inspiring but is it actually shaming. We have to be vigilant about what we expose ourselves to.
- Advertising/Our culture– sex and youth sell.
It can seem impossible to dislodge these long-held beliefs about ourselves but it IS possible.
Step 1: REFRAME When you hear the negative voices in your head shaming you or saying you will just fail again, PAUSE.
Ask yourself:
- Is that true?
- Is that kind?
- Is that helpful?
- What one small thing can I do right now to keep moving forward and avoid inertia or shame-spiraling?
Choose your words to and about yourself carefully.
The words we use to talk to ourselves matter hugely. They are not just descriptive of our past behavior; they actual send instructions to our brain for future behavior. They can become a self-fulfilling prophecy. Remember: Our past choices only define our future if we decide that they do!
Step 2: SLOW DOWN
- Choose 1-2 things that you can commit to being consistent with (walking, meal prep, workouts, going to bed on time, etc.).
- Part of building trust with ourselves is showing we can do what we said we’d do. This action/feedback loop builds momentum very quickly; this is how we stay motivated to continue!
- Focus on building habits, rather than hyper-focusing on the goal itself. Focusing on goals alone implies there is a finish line where you can go back to what you were doing before. Focusing on habits means you will achieve your goal as a side effect of your habits and be able to maintain your results.
- Avoid the black and white Achievement/Failure mindset. Just because you deviate or go slower than you’d like, you’re building grit, self-awareness, and new habits by continuing. Just like anything else in life, achieving goals takes much longer than we think it will.
- The alternative (quitting, reverting to old habits that don’t serve us) undermines our confidence in ourselves and our abilities. Talk a bit about being a good quitter.
- The shortest distance between 2 lines is not always linear. The straight line to the finishing line is a myth.
Tune in next week for Doing the Work: Part Three where we will discuss the influence our friends and family have on our habits, goals, and motivation to do the work we set out to do.
Questions? Feedback? Please connect with us on our Facebook page!
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Monday Mar 12, 2018
#18: Doing The Work Part 1
Monday Mar 12, 2018
Monday Mar 12, 2018
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 1 of a three part series on Doing the Work.
In Part 1, We Discuss:
- 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
1) Is Your Goal Something You Truly Care About? Is It Too Big?
Change is hard. If you don’t have a big enough reason to change, it’s going to be very hard to make yourself consistently do the work.
If you need help getting clear on your “Big Why”, go back and listen to Connecting Your Health Goals to What You Care About Most.
There’s a difference between having a “getting back to baseline” goal, such as normalizing blood sugar levels, and a next level goal, such as losing that last 10 pounds. The first one may be key to your future health outcomes where the latter may be a way of trying to validate your self-worth. It’s important to be clear what your goals represent to you and honest about whether they are a) achievable and b) healthy for you.
2) What IS The Work? Outcome Goals vs. Process Goals
Effective goal setting has two important components: Outcome goals and process goals.
Outcome goals are a result you'd like to achieve and details about WHY you want to achieve this goal. In order to get clear on what it would feel like if you achieved this goal, try imagining what your day would look and feel like. Be as detailed as possible.
Process goals are the actions you need to take consistently to achieve your desired outcome.
EXAMPLE OF OUTCOME AND PROCESS GOALS:
My Outcome Goal: I want my labs to come back normal within the next 6 months.
My “Big Why”: This goal matters to me because I want to have more energy, avoid future health risks, be around for my grandchildren, and eat in a way that shows I value myself.
My Process Goals:
- Shop the perimeter of the store, focusing on whole foods
- I will meal prep on Sundays and Wednesdays
- I will walk 30 minutes at least 5 days per week
- I will prioritize sleep
- I will revisit my goal every single day
- I will celebrate sticking to my commitments and if I make a mistake, I will get right back to good choices.
3) Mindset Shifts for Success
The way you talk to yourself about your choices can spell the difference between consistently and peacefully progressing toward your goals and feeling constantly derailed and disappointed.
Below are some key mindset shifts to print and practice using every day, in every area of your life:
- I will not make excuses for my choices. I will own the entire experience, from choice to consequence.
- I will not allow one slip-up to become a landslide. If I make a choice I don’t feel good about, I will simply move on to the next good choice.
- I deserve to feel healthy and amazing.
- I am not defined by my past choices.
Tune in next week for Doing the Work: Part Two.
We will be sharing our best strategies to help you let go of self-limiting beliefs and stories that may be triggering you to unconsciously sabotage your goals and replace them with more empowering narratives.
Questions? Feedback? Please connect with us on our Facebook page!
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Monday Mar 12, 2018
#17: Tracking Your Calories & Macros: Is it Right for You?
Monday Mar 12, 2018
Monday Mar 12, 2018
*Disclaimer* This strategy is not for beginners or for those with a history of disordered eating. This is for those who have laid a solid foundation of healthy habits and a healthy relationship with food, body, and self and who are ready to pursue body composition changes strategically and without judgment or emotion.
How to know if tracking is right for you right now?
- What is your history with food tracking? Did you become obsessive, rebellious, isolated from your life in any way? If tracking made your feel stressed, overly focused on food, or out of balance in any way, it’s not a good strategy for you at this time.
- How do you feel if you eat something outside your meal plan? If you eating off plan causes you to feel overly judgmental or remotely ashamed, this is not a healthy tool for you.
- Does eating a whole foods diet feel normal to you now (aka have you been eating this way for at least several months)? If the answer is no, we encourage you to go back and listen to Episode 3: How and Why to Eat a Whole Foods/Paleo Diet and implement this way of eating. Tracking can come in a few months down the road if you have body composition goals.
- Is your weight loss goal coming from a place of fear/shame or from a place of curiosity? If you attach your self worth to your weight, please go back and listen to Episode 8: Body Image. You need to own that you are worthy NOW, before considering an intensive tool like food tracking.
- Have you been cultivating joy in other areas of your life (aka filling your mojo bucket)? Food tracking can be a way of seeking control over your life rather than addressing other critical areas that may need more attention. Self-care, joy, and play are key to a healthy, balanced life. Cultivate these areas and you are much less likely to seek food for pleasure of comfort.
IF YOU ANSWERED THE QUESTIONS ABOVE HONESTLY AND FEEL LIKE YOU’RE PREPARED TO DO FOOD TRACKING WITHOUT PERFECTIONISM, NUMBING EMOTIONS, OR OBSESSION, READ ON!
WHAT TO TRACK AND HOW:
If you need a refresher on macros and calories, please go back and listen to MYB Episode #4: What are Macros and Do Calories Matter?
1) Choose an app such as My Fitness Pal: I like this app because it has the widest database of foods and has a social component if you want it.
2) Establish a baseline: Track your food intake as precisely as possible for 3 days without changing anything. Be sure to include one weekend day if you tend to eat differently on the weekend. This will give you a baseline of your average calorie intake.
3) Set up Calorie Goals: Once you establish a calorie baseline, you need to set up your MFP goals. I don’t recommend reducing calories more than 20% from your baseline to start.
4) Set up Macro Goals:
Calories per gram for totals
- Protein*: .8 to 1 gram per pound of body weight
- Fats: no less than 40 grams for hormone production, brain health, blood sugar stability.
- Carbs: This depends on a number of factors: Activity levels, stress, thyroid, sugar issues. I usually don’t recommend women go below 75 or 100 grams.
5) Prepare Simple Foods: This makes tracking so much easier. You can input a whole recipe into MFP, however, if you wish.
6) Focus on Nutrient Density: Your body will respond much better if you are giving it the nutrients it needs to function. If you’re restricting calories, these becomes even more important. Trying to fill up your carb needs, for example, with sugar versus starchy vitamin rich veggies will undermine your overall health and make you more susceptible to cravings.
7) Be as precise as possible with quantities: Portion size is hard to eyeball unless you’ve been doing this a long time. A food scale can be helpful for a week or so.
8) Be As Detailed As Possible: You don’t want to undo your work by under or over reporting intake or putting in the wrong food. ALSO: don’t be neurotic. Your food logs don’t need to come out to the last gram. Remember: Alcohol needs to be tracked as well.
9) Consider Pre-Logging Your Food: This makes your decision making so much easier the next day. You can always adjust as needed if your meals change.
10) Adjust MFP Goals According To Your Results: Are you losing weight? Are you starving? Are you stuffed? Are you lethargic? These are all clues as to whether the calories and macronutrient ratios are working for you. You need to stay CURIOUS and SCIENTIFIC and adjust as needed.
11) What To Do As Your Body Is Adjusting: Don’t freak out. Just be willing to know there is an adjustment period and be curious. Don’t be afraid to adjust your calories and macros though if you need to. Be aware that cutting out sugar feels tricky. Ask yourself the question: Am I hungry for real food? If so, you may want to eat something.
12) Carb Cycling: This is useful for those who strength train or workout hard on certain days of the week. If you have the premium version, you can set different calorie and macro goals on workout days. This is useful for metabolic flexibility and recovering from training. Learn more about this carb cycling here.
13) No more than 8 weeks at a time: 8 weeks should get you started toward your fat loss goal without compromising your metabolism. Cycle back up to normal calories for at least a month before going into another fat loss cycle. For most people, it’s not healthy mentally or physically to eat at a calorie deficit for months on end. Be sure to consult with your health care professional about this if you have any concerns.
CONCLUSION:
Food tracking is not for beginners. It is not for people who base their self worth on a certain size or number on the scale. It is not those who tend to become obsessive about the numbers or feel ashamed if they deviate from the plan.
Food tracking is a next level strategy for those who are comfortable with a mostly whole foods diet and who are curious about some body composition changes. And believe it or not, (unlike other gimicky diet industry ads) we fully believe that you can live a whole, healthy life without it so if If you do try it and it’s not right for you, STOP. Go back to eating real food, moving in healthy ways, sleeping soundly, and cultivating joy and connection in your life. No app required. ;)
Questions? Concerns? Feedback? Please connect with us on our Facebook page!
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Saturday Feb 24, 2018
#16: How to Stay on Track when Life Happens
Saturday Feb 24, 2018
Saturday Feb 24, 2018
16: How to Stay on Track when Life Happens
For many of us, our health goals are the first thing to go when “life” happens.
We do great when we’re in our regular routine but don’t feel able to stay on track when anything unexpected arises.
We feel like skipping healthy meals, sleep, and movement is the only thing that makes sense, like it would be frivolous to focus on those things when more important things are going on.
The first step is understanding that the unexpected WILL happen since life rarely stays static.
The second step is getting clear on how your healthy habits make you better able to manage tough situations.
The third step is getting consistent with healthy habits when life does feel calm. The power of habit is that it feels more uncomfortable not to do them even when the unexpected arises (example: brushing your teeth).
1) WHAT CIRCUMSTANCES MOST OFTEN DERAIL US?
- Vacations
- sick family members
- work deadlines
- home renovations
- business trips
- relationship issues
2) WHY DOES IT MATTER?
Why is it important to retain your health habits when life gets busy or takes us out of our normal routine? Our health habits do a lot more for us than impact our body composition:
- Mood stability (blood sugar regulation)
- Mental clarity
- Hormonal balance
- Self-trust and self-care
- SETTING YOURSELF UP FOR SUCCESS:
Do the pre-work (steps 1 and 2)
- having a big enough “Why” for the hard times
- reframing health habits from being “extra” to just what I do
- avoiding perfectionism and the shame cave – being willing to talk about it/seek support/be open and honest when you’re struggling
- being willing to be flexible instead of all or nothing
The Power of Habit:
- Habits are things we do without having to think too much about it. We build habits through consistency which is why being consistent with your health habits when life is relatively calm sets you up for success
- Identify the keystone habits that matter most to you.
- Practice self-soothing strategies (other than food) that help you emotionally regulate
& Owning the pause and making conscious choices (even when you don’t want to)
We talk a lot on this podcast about self-care, integrity, and creating a lifestyle that serves us in both the short and long-term. Creating resilience and being prepared for the unexpected is part of this process. You deserve to feel amazing, even when “life” happens.
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Monday Feb 05, 2018
#15: Filling Your Mojo Bucket
Monday Feb 05, 2018
Monday Feb 05, 2018
MYB EPISODE 15:
Filling Your Mojo Bucket
In this episode, we talk about the importance of filling your mojo bucket.
Filling our mojo bucket means setting aside time for:
- Relaxation
- Creativity
- Social connection: fun, sharing, holding space/sharing your gifts with others
- Solitude
- Fun/Play
Why is this important?
It’s all too easy to get into a rut when we consider the number of responsibilities most of us have:
- work
- caring for children
- caring for aging relatives
- cooking
- cleaning
- running errands
- laundry
- exercise
When our to-do list is endless, we put fun, play, and self-care at the bottom, thinking “we’ll get to that when we have time”. The problem is, we never get to the end of the to-do list!
These cannot be left to chance. You must get them on the calendar so that other responsibilities do not subsume this time. This is akin to the “paying yourself first”.
Benefits:
- Perspective:
Filling your mojo bucket allows you to regain the perspective to take on your responsibilities with grace, gratitude, and patience.
- Reduced Cravings:
You experience the “goody” instead of eating the goody.
- Reduced Stress:
Many of us are locked in “fight or flight”. Consistently getting in time for joy and relaxation allows your parasympathetic nervous system to take over. We learn how to relax again which allows us to be more calm and in the moment.
- Better Relationships
When we’re happy, relaxed, and have things in perspective, we’re much less likely to be triggered by small things such as someone leaving their socks on the floor or dishes in the sink. The resentment of “doing all the things” dissipates.
Where to Start:
Step 1: Take a look at your week.
- Do you have things to look forward to?
- Do you have time set aside to do things that soothe you or light you up?
- Are there activities and people you used to enjoy that seem to have slipped away?
Step 2: Schedule at least 2 things in the upcoming week that feel light and fun and aren’t on your current to-do list. You don’t have to EARN this time.
Step 3: Create at least 30 minutes each day to do something that feels rejuvenating, relaxing, fun, social, or creative.
Step 4: Communicate to the people in your life the times you have set aside. If it’s your spouse, consider encouraging him/her to carve out time for them as well (and consider carving out time for the two of you together). This is a healthy boundary that will result in a win for everyone.
We’d love to know if you experiment with filling your mojo bucket and, if so, what you notice!
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Sunday Jan 28, 2018
#14: Cravings Are Not A Lack of Willpower
Sunday Jan 28, 2018
Sunday Jan 28, 2018
In this episode, we discuss the physical and emotional causes of food cravings as well as strategies for preventing and addressing them in an empowered way.
Cravings are NOT caused by a lack of willpower or weakness of character.
They are triggered by imbalances in biochemistry and in our life.
Cravings can make us feel out of control, as if we’re being compelled by some force outside ourselves. Our goal is to give you the tools and strategies to reclaim your sense of peace and empowerment in your life and in your choices.
Physical/Biological Triggers of Cravings:
- Blood sugar imbalance
- Not eating enough at meals or in general
- Candida (yeast) overgrowth causes sugar cravings
- Hyper palatable foods that are designed to override our hunger and fullness cues (“foods without brakes” as the Whole 30 refers to them)
- Lack of sleep
STRATEGIES:
- Eat balanced meals with protein, veggies, and healthy fats. Limit refined sugar and processed carbs.
- Eat regular meals and eat ENOUGH to get you comfortably from one meal to the next. This requires curiosity and experimentation.
- Prioritize 7-9 hours of sleep per night. Set a regular bedtime and stick close to this. Use good sleep hygiene (avoid bright lights in evening, keep bedroom cool, dark, and screen free.)
Emotional and Lifestyle Triggers of Cravings:
- Stress (this is both a biological AND emotional trigger)
- Emotions we aren’t addressing on their merits: Boredom, loneliness, procrastination, anger, sadness, frustration, etc.
- Lack of joy, play, or connection in our life
- Shame resilience and self-soothing vs. self-loathing
- History of dietary restriction
- Not consistently eating meals that are delicious and satisfying
- A food environment that is filled with hyper palatable, calorie dense food.
STRATEGIES:
Take regular breaks: It’s easy to get sucked in to a project and forget to take breaks. Set a timer and take at least 5 minutes to go for a walk, get a drink, and breathe deeply.
In a stressful situation: Slow down. This is simple to say and not always easy to do but this is how you calm your nervous system and get your brain back on line. Breathe and assess what you CAN do, versus letting your brain spin out on all the things you CAN’T control.
Make your food delicious: Add crumbled bacon, herbs, spices, healthy fats, add berries to your salad, chunks of roasted sweet potato. This helps you feel satisfied at the end of a meal, rather than just physically full. It allows you to move on without that sense that you missed out and are still scanning for something else (sweets, etc.).
Make a list of non-food activities that soothe you: short movement breaks, a comedy podcast, a fun Pinterest board, a fiction book, etc. These should be things you can do without a lot of time, preparation, or supplies. Keep this list handy!
Scheduling in joy and connection: Look at your week. Do you have things to look forward to? If not, schedule in at least 3 things that light you up that aren’t a “should” or a “to do” list item. Example: coffee with a friend, a movie, an art class, a bike ride, a meal at a new restaurant. If it’s not in your calendar, it likely won’t happen.
Name / Feel your feelings. Instead of immediately diverting attention from your feelings and trying to numb or distract yourself, be willing to sit in the soup for a moment. What are you feeling? Once you know this, do something with it. This is how you learn to know and trust yourself.
Takeaway – cravings are not a “willpower” issue.`
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Sunday Jan 21, 2018
#13: Connecting Your Health Goals to What You Care About Most
Sunday Jan 21, 2018
Sunday Jan 21, 2018
#13: CONNECTING YOUR HEALTH GOALS TO WHAT YOU CARE ABOUT MOST
How many times have you set a health goal (lose weight, get fit, eat more veggies, etc.) only to find yourself losing interest or not being consistent, long before you’ve reached your goal?
You’re so fired up about your goal at the outset.
You create a plan, map out how the next 30 days/12 weeks/etc. will go, and envision what you will achieve at the end of it. You sprint out of the starting gate, excited to be on your way!
Fast-forward just a few weeks.
Things got busy at work so you missed some of the workouts you’d planned. The kids started back to school and time for meal prep got subsumed with their activities. You’re eating out more often than you anticipated. You find yourself making excuses for eating off-plan.
You find yourself becoming less consistent with each passing day. You tell yourself something like, “I’ll get back on track when life calms down”.
Perhaps several months or even a year goes by and you find yourself back at square one, only more frustrated and disappointed than last time (or the times before that).
WHY DOES THIS KEEP HAPPENING? WHY CAN’T WE SET A GOAL AND STICK WITH IT UNTIL WE ACHIEVE IT?
Most of us don’t genuinely care about health and fitness for their own sake.
This is why we allow the things we DO care about to take precedence over healthy behaviors.
We haven’t taken the time to get clear on how being healthy is a vehicle for showing up much more fully in other areas.
When we consciously make this connection, we’re much more likely to be consistent. We will find it much easier to align our actions with our goals when we’ve tied our goals to things we care deeply about.
STEP 1: GET CLEAR ON WHAT YOU ACTUALLY VALUE:
Write down what you value most as these are what you will prioritize when time and energy are in short supply:
These may include:
- Spending time with your kids
- Building a business or career
- Pursuing higher education
- Cultivating a healthy relationship with your partner
- Travel
- Volunteer work
- Socializing
- A hobby you’re passionate about
STEP 2: CONNECT THE DOTS BETWEEN THESE VALUES AND YOUR HEALTH GOALS
In order to stay consistent with your health goals, you must be ultra clear on WHY improved health matters to you.
How will your health goals/healthy behaviors enhance your ability to show up more fully?
The reality is, your brain is not going to connect the dots on its own. You have to get specific about all the ways feeling better will help you be a more engaged parent, a more positive partner, a more energetic volunteer, or a more focused employee/business owner.
Don’t just think about this, write things down.
THE GIFT OF THIS EXERCISE:
- You can reduce/eliminate resistance to healthy behaviors because you understand they are tools for showing up more fully in areas you care deeply about.
- You can avoid disappointment, frustration, and the sense that you can’t effect meaningful change in your life.
- You can start to trust that you will do what you told yourself you would do, even when you didn’t feel like it (grit muscle).
STEP 3: LET GO OF NEEDING TO LOVE THE TOOLS
You don’t have to love exercise, meal prep, eating vegetables, or packing your lunch in order to be consistent with these behaviors.
You just have to get clear on how these behaviors will positively impact your ability to live your biggest, boldest, brightest, and best life.
By making this connection, you are much more likely to keep moving forward and much less likely to repeat the cycle of goal setting, derailing, and sabotage.
How cool is that?
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Wednesday Dec 20, 2017
#12: Setting Healthy Boundaries (Without Going Overboard)
Wednesday Dec 20, 2017
Wednesday Dec 20, 2017
Podcast #12: Setting Healthy Boundaries (Without Going Overboard)
What are boundaries?
- Boundaries are guidelines that a person creates to identify for themselves what are reasonable, safe and permissible ways for other people to behave around them and how they will respond when someone steps outside those limits.
- It’s what you set when something doesn’t feel okay for you or if it is imposing on your values (intentional or not).
- They can be physical (i.e. personal space), emotional (separating your feelings from another person’s, protecting yourself from criticism) or intellectual (your ideas and beliefs)
- They can be loose (I’ll do whatever you want and ignore my own feelings) or rigid (my way or the highway in every situation) (--either extreme is not healthy)
Why are boundaries important?
- They keep us out of resentment.
- They help us practice self-care and self-respect.
- They make time and space for healthy interactions.
- They minimize stress and conflict in relationships.
- They help us define ourselves (where do you end and I begin?)
Why is it hard for most of us to set and keep healthy boundaries?
- FEAR of rejection and, ultimately, abandonment.
- FEAR of confrontation.
- GUILT or shame
- We were not taught healthy boundaries.
- Safety Concerns (such as in an abusive relationship)
What are some examples of healthy boundaries? (Credit to Kathy Keeler)
- “Yes, I’ll be happy to drive you to the mall as soon as you’re finished with your chores.”
- “I want to hear about your day. I’ll be free to give you my full attention in 15 minutes.”
- “You can borrow my CDs just as soon as you replace the one that you damaged.”
- “If you put your dirty clothes in the hamper by 9:00 Saturday morning, I’ll be happy to wash them for you.”
- “Can I give Jessica a message? Our calling hours are from 9:00 a.m. until 9:00 p.m. I’ll let her know that you called.”
- “I’m sorry; that doesn’t work for me. I won’t be loaning you money until you have paid me what I loaned you previously.”
- “You’re welcome to live here while you’re going to college as long as you follow our rules.”
- “I’m not willing to argue with you.”
- “I’ll be happy to talk with you when your voice is as calm as mine.”
- “I love you and I’m not willing to call in sick for you when you’ve been drinking.”
Tips for setting healthy boundaries:
- When you identify the need to set a boundary, do it clearly, firmly, respectuflly and in as few words as possible. You don’t need to justify, do it in anger, or apologize for boundaries that you set. Try to collaborate when possible.
- Remember that you are not responsible for the person’s reaction to your boundary, you are only responsible for communicating your boundary in a respectful manner.
Creating a personal bill of rights (read this list and use the ones that speak to you! Author: unknown)
Personal Bill of Rights
- I have the right to ask for what I want.
- I have the right to say no to requests or demands I cannot meet.
- I have the right to express all of my feelings, positive or negative.
- I have the right to change my mind.
- I have the right to make mistakes and not have to be perfect.
- I have the right to follow my own values and standards.
- I have the right to say no to anything when I feel I am not ready, it is unsafe, or it violates my values.
- I have the right to determine my own priorities.
- I have the right not to be responsible for others' behaviors, actions, feelings, or problems.
- I have the right to expect honesty from others.
- I have the right to be angry at someone I love.
- I have the right to be uniquely myself.
- I have the right to feel scared and say, "I'm afraid."
- I have the right to say, "I don't know."
- I have the right not to give excuses or reasons for my behavior.
- I have the right to make decisions based on my feelings.
- I have the right to my own needs for personal space and time.
- I have the right to be playful and frivolous.
- I have the right to be healthier than those around me.
- I have the right to be in a non-abusive environment.
- I have the right to make friends and be comfortable around people.
- I have the right to change and grow.
- I have the right to have my needs and wants respected by others.
- I have the right to be treated with dignity and respect.
- I have the right to be happy.
~ Author Unknown ~
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Monday Dec 04, 2017
#11: Accumulating Small Wins #winning
Monday Dec 04, 2017
Monday Dec 04, 2017
In this episode, we talk about the power of accumulating small wins throughout your day to manifest change in a positive way.
So many of us only pay attention to the things we didn’t get right or didn’t accomplish. This creates a negative feedback look which undermines our confidence to keep trying. It’s the opposite of motivating!
If this sounds familiar to you, we are going to encourage you to consider a more playful, less overwhelming approach! This approach will help you to:
- Build back trust with yourself
- Generate momentum
- Create motivation and excitement
- Establish healthy habits without a sense of drudgery or restriction
- Start to make choices from a place of love and excitement rather than fear (moving toward something versus away)
- Celebrate ourselves every single day
What should we consider “wins”?
If the goal is to have integrity with ourselves, to set intentions and follow through with them, then a “win” is going to align with this objective.
A small win might be:
- Not hitting snooze
- Taking time for a healthy breakfast
- Packing your lunch
- Going for a walk break at lunch
- Saying no to the meeting pastries
- Packing a healthy snack instead
- Planning a fun weekend activity
- Following through on going to the gym
- Skipping the drive thru on the way home
- Not mindlessly snacking after dinner
The Simple Winning Formula:
- Notice your wins throughout the day (all of them!)
- Write them down or do a voice to text in your Notes app – Keep to yourself or share with a trusted friend while also asking about THEIR wins!
- Get curious about what made these wins possible. Did you get enough sleep? Did you own the pause? Did you prepare ahead of time? Did you harness your perspective?
- Use these wins to celebrate yourself and create your own success formula!
You are winning so much more than you give yourself credit for. Just as a child is motivated when we celebrate their wins, so are we. Love yourself enough to notice when you get things RIGHT and you will be much more likely to show up for yourself with your head held high. You’re awesome; own it.
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Wednesday Nov 22, 2017
#10: Setting Yourself Up For Healthy, Happy Holidays!
Wednesday Nov 22, 2017
Wednesday Nov 22, 2017
MYB EPISODE 10: SETTING YOURSELF UP FOR HEALTHY, HAPPY HOLIDAYS
In this episode, we share our best tips and strategies for navigating the holidays in a way that makes you feel healthy, joyful, empowered, and connected.
STEP 1: Get clear on how you want to feel throughout the holiday season, as this will guide your decisions. Be sure to write your own list!
Examples:
- I want to feel healthy (good digestion, not inflamed, not bloated)
- I want to feel in control of my choices
- I want to feel peaceful and rested
- I want to enjoy some special foods without feeling stuffed or out of control
- I want to feel connected to the people I genuinely care about
- I want to feel in alignment with my long-term health goals
- I want to feel a part of the festivities rather than the one who does all the work
STEP 2: Create an action plan to ensure you feel how you want to during the holidays
PROTECT YOUR TIME & ENERGY
- Schedule in downtime
- Say yes only to events and people that matter
- Ask for help and don’t be a martyr
- Schedule movement/exercise every day, including on holidays
- Prioritize sleep
CREATE A NUTRITION SAFETY NET
- Add veggies and protein to all of your meals, especially breakfast, even on holidays
- Talk with family or friends prior to gatherings so there is no pressure to eat something you’ll regret.
- Make healthier versions of your traditional favorites. There are Paleo, gluten free, and junk free versions of every recipe.
- Decide in advance you aren’t going to eat foods you’re sensitive or allergic to. It’s not worth it! If in doubt, don’t be embarrassed to ask what’s in a dish.
- Make a per-event or per-week alcohol budget and stick to it. Alcohol has a huge impact on our biochemistry, body composition, sleep, , energy, and choices
AVOID UNNECESSARY STRESS:
- Set a budget and stick to it. Give consumable gifts like food, time, and experiences.
- Don’t load your counter-tops with cookie exchange cookies and other temptations
- Don’t let other people’s personalities and quirks trigger you. THEIR CRAZY IS NOT YOURS TO CARRY. Other people can’t make you feel any way you don’t allow.
SLOW DOWN AND OWN YOUR CHOICES (#adulting!)
- If you’re in the mindset that this is your one big chance to indulge because you have to go back to being good tomorrow or on January 1, you’re much more likely to overeat and feel miserable.
- Remind yourself: This is not the last piece of pie, pile of potatoes, or glass of wine I get to have because I am an adult.
- Don’t load your counters down with goodies that tempt you and that make real food unappealing. This creates the need for willpower and that’s exhausting. Surround yourself with healthy delicious food that makes you feel amazing and plan indulgences mindfully and elsewhere.
- Own the pause. Before indulging, ask yourself:
- How will I feel about this choice in an hour?
- On a scale of 1-10, how special is this? Is it worth it?
- Could I put my fork down now and feel pleasantly full but not stuffed?
STEP 3: Decide how you want to feel AFTER the holidays:
- I was honest with myself and didn’t make excuses for my choices
- I made conscious choices and was mindful about indulgences that were worth it
- I made sleep and exercise a priority
- I set healthy boundaries with my time and my relationships
- I asked for help
- I said no to things that weren’t a priority for me
- I didn’t overspend
- I don’t feel compelled to go on a restrictive diet!
Here’s to creating a happy, healthy, joy-filled holiday season!
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast