Episodes
Monday Nov 20, 2017
#9: How To Become the CEO of Your Own Life
Monday Nov 20, 2017
Monday Nov 20, 2017
MYB EPISODE 9: HOW TO BECOME THE CEO OF YOUR OWN LIFE
In this episode, we talk about how to stop acting like a low level employee in your own life and become the CEO.
Effective CEO’s are visionaries.
- They see a company’s future potential.
- They establish goals and map out a clear plan to achieve them.
- When obstacles arise, they use their creativity to find solutions.
- They are inspired every day to engage in the process of manifesting growth.
- They are lit up by the journey.
The life of the employee is very different.
- Employees are told what to do.
- They do not set their own priorities.
- They get through the day as best they can.
- They go home tired and often vaguely dissatisfied.
- They would rather his snooze than go to work.
Is any of this resonating?
Are the majority of your days consumed with “I’m so busy” (chores, errands, activities we’re not sure why you said yes to)?
Do you feel like something is missing? If YES, you are not alone!
So many of us are unconsciously going through the motions each day without purpose, without vision, without a plan for a better (healthier, more secure, more fun) future!
Because we are so “busy”, we don’t make time for the things that:
- GIVE US MORE ENERGY: Exercise, eating well, sleeping
- MAKE US MORE EFFICIENT: Cooking in bulk, journaling, streamlining our finances, purging clutter
- LIGHT US UP: Creating art, connecting with friends, cultivating a hobby, writing that novel, travel
If you feel like you are spending most of your days “just getting by” rather than strategically crafting the life you want, it’s time to give yourself a promotion!
STRATEGIES FOR TAKING OVER AS CEO:
1) BRAINSTORM:
Spend 5-10 minutes each day for the next week journaling. Don’t plan out what you’re going to write. Just daydream and start creating a vision for how you’d like your life to be 1 year from now. Consider your health, relationships, career, finances, social life. **Remember, you don’t have to DO anything about any of this so don’t panic, just keep writing**
2) SET A REALISTIC GOAL:
Let’s choose health as an example. Let’s say you envision you would like to be able to run a 10K one year from now. What needs to be in place in order to make this a reality?
- Purchase running shoes and a reflective vest
- Start eating a whole foods diet with plenty of protein to support energy, endurance, and muscle building. Create a bulk cooking schedule to ensure food is ready regardless of schedule.
- Decide which days to run, how fast, and what distance
- Decide which days to strength train in the gym
- Hire a babysitter for the days/times that runs or workouts will take place
3) EXPECT ROADBLOCKS BUT DON’T BE OBSESSIVE:
- Get clear on what might get in the way of following through so you can stay committed to your goal even when things change:
- Lack of belief that you can do it based on past patterns or experiences and challenges these (link to episode 2)
- Wanting to people please/meet others’ priorities
- Family crisis
- Career changes, additional project at work etc.
4) SET STANDARDS FOR YOURSELF:
Once you’ve laid out the steps to achieve your goal, create a set of non-negotiables that will help you recommit to your goal every single day, even when you don’t feel like it.
Self-generated standards free you up to rely less on willpower and more on your standard operating procedure (aka “this is just what I do”).
Examples:
“I eat real food first when I’m hungry”
“I exercise on the days/times I’ve decided even if I have to modify the type, intensity, or duration due to fatigue, injury, etc.”
“I don’t consistently let other peoples’ priorities overshadow my own”
“I create the life I want and deserve”
LEARN TO ENJOY THE JOURNEY:
If you laid out a goal and steps that you absolutely dread, then:
- this may not be a goal you’re excited enough about
- b) you’re trying to go too fast
AND/OR
- c) you haven’t practiced long enough to get over the anxiety of following through on what you told yourself you would do and you haven’t been comfortable enforcing healthy boundaries
PRACTICE:
Are you going to nail it every single time? Doubtful. We are human, after all! The key is to get right back to it and not allow yourself to drift back into the employee role.
A good CEO seeks creative solutions and generates motivation through daily ACTION.
Be the CEO who views obstacles as opportunities. If you nail this process, there are no limits to what you can achieve.
You’ve got this.
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Saturday Nov 11, 2017
#8: Body Image
Saturday Nov 11, 2017
Saturday Nov 11, 2017
MYB EPISODE 8:BODY IMAGE
In this episode, we talk about the impact of body image on our self-esteem and how we show up in the world.
So many of us are waiting until we lose weight or make other changes to our appearance to pursue meaningful relationships, career advancement, or other goals.
How common are body image issues?
- Research conducted in 2017 found that 91% of women are unhappy with their bodies and resort to dieting.
- 80% of women said the images of women in the media make them feel insecure.
- 42% of girls in 1st through 3rd grade said they want to be thinner.
- Total annual revenue of the weight loss industry: $55,400,000,000
Sources: U.S. Department of Health and Human Services, PBS, National Association of Anorexia Nervosa and Associated Disorders
http://www.statisticbrain.com/body-image-statistics/
How can we start to shift our body image so we can begin to show up in the world more fully without feeling weighed down by comparison and body shame?
Tactical Strategies:
- Curate what you see on a daily basis on social media and tv. Limit exposure to anything that triggers you to negatively compare yourself. You can always bring it back later if you wish.
- Expose yourself to a wide array of body types, people who are doing things out in the world regardless of size!
- Focus less on others’ bodies and more on things that are interesting, creative, and impactful. Get out of your own head.
- Celebrate what your body can DO (having children, dancing, hiking, walking – these are things we take for granted).
- Cultivate authentic connections with others now; don’t wait until you “feel better about yourself”. That goal line will keep moving and you will never get there. The time to connect is now.
- Surround yourself with authentic people who aren’t obsessed with the superficial (dieting, workouts, fashion). These should take up a small part of the pie chart of what someone brings to the table.
- Focus on your skills, your gifts, and what you want to do, be, and create in the world rather than how the world perceives your body. They care about 99.9% less than you think they do.
We would LOVE to hear your experiences with body image. Connect with us on The Mind Your Body Podcast Facebook page and let us know if some of these strategies are helpful (or not!).
Keep in mind, these strategies represent a mindset shift. You’ve likely been patterned to think of your body in a certain way and so this is not going to be a one-and-done.
You owe it to yourself to make a daily recommitment to choosing yourself and not letting another day go by in which you hold yourself back from embarking on the life you want and deserve.
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
Tuesday Oct 31, 2017
#7: What to do (and not do) After You Overeat or Binge
Tuesday Oct 31, 2017
Tuesday Oct 31, 2017
MYB EPISODE 7:
WHAT TO DO (AND NOT DO) AFTER OVEREATING OR BINGING
In today’s episode, we share strategies for:
1) moving past food choices we don’t feel good about
2) creating healthier patterns in the future
Step 1: AVOID MAKING THE SITUATION WORSE
- Avoid self-judgment and, instead, get GENTLY CURIOUS about what led to your choices. Were you stressed? Exhausted? Frustrated? Not have food prepped or packed?
- Do your best to avoid adding emotional drama to the situation. This isn’t helpful or kind AND it often leads to more poor decisions.
- Don’t make it mean something about you as a person. A food choice does not define us NOR determine our worth. Read that again. One more time out loud. “My food choices are 100% unrelated to my inherent worth.”
- Avoid “always” and “never” statements. Example: “I always do this. I’m never going to be able to figure this out!” None of this is true.
- Do something kind for yourself. Less than optimal food choices can be a result of us not getting our needs met in more nurturing ways. Start to break this pattern with self-care. Take more breaks, schedule fun activities into your week, and make sure you have things to look forward to.
- Keep your commitments for the remainder of the day (maintain normalcy) and don’t isolate
STEP 2: HOW TO CREATE HEALTHIER EATING PATTERNS IN THE FUTURE
- Get clear that food does NOT have more power than you do. Does that mean we should always eat “clean”? No. It means that no matter how strong our temptations may be, we hold the ultimate power to choose.
- Start connecting the dots between the idea that “I like being able to eat whatever I want” and not maybe not feeling your best. Food tracking/journaling is a powerful tool to help you identify the foods/eating patterns that make you feel great and those that don’t.
- If you’re going to indulge, choose ONE thing rather than multiple things. This is a middle ground strategy for those times you decide to indulge but don’t want to feel out of control. When we stick to one thing, we get ‘palate fatigue’. When we add in a variety of textures and flavors (crunchy, creamy, salty, sweet), we can consume a lot more.
- Strategize self-care rituals around the times an episode might normally occur (credit to Elizabeth Benton of Primal Potential for this strategy). If you notice that overeating/bingeing occurs in the evening, you may want to plan social time, a fun class, a massage, etc. during this time to help create new patterns.
FINAL THOUGHT:
If you try these strategies and don’t feel like you’re making much headway, consider that it may be time to work with someone who specializing in eating disorders. A peaceful relationship with food and body is something we all deserve and it IS possible to create but sometimes we need some support to make it happen.
Eating Disorder Resources:
You can always e-mail Jenny (she's an ED therapist & coach) at jenny@rlcwichita.com or PM her on Facebook (facebook.com/coachjennyhelms) to get connected to the resources that would be best for you! She loves connecting people with the right resources and also provides online therapy to those in need outside of the Wichita area.
*NEDA (the National Eating Disorder Association) is also a great resource.
Thursday Oct 12, 2017
#6: How To Start Changing Our Eating Habits (For Real).
Thursday Oct 12, 2017
Thursday Oct 12, 2017
MYB EPISODE 6: HOW TO START CHANGING OUR EATING HABITS (FOR REAL)!
In this episode we answer the following questions:
- Why is it so challenging to translate knowing into doing?
- I have a great plan so WHY am I not doing it?!
- How can I be more consistent about following through with my intentions?
- We talk about the stories and excuses we tell ourselves (e.g. I’ve been so good! I don’t even care anyway….) that keep us trapped in an endless frustration and disappointment loop.
Check out our free guide (no sign-up required!) to help get unstuck and on your way to a healthier, more empowered you!
Monday Sep 18, 2017
#5: Making Your Plan Work for Your Actual Life (Mindset for Eating Healthy)
Monday Sep 18, 2017
Monday Sep 18, 2017
Episode #5: Making Your Plan Work for Your Actual Life
In this episode, we discuss how to:
- Generate a mindset for empowered action
- Implement consistently without overwhelming yourself
- Set yourself up to make change as painless as possible
- Embrace the journey so you get results you get to keep
- Create sustainable changes that feel easy over time
- Get clear on our Big Why and assess how committed we are to achieving it
Enjoy the show!
xo,
Lisa and Jenny
Have a question you’d like us to cover on the podcast? Email us at themybpodcast@gmail.com
Subscribe: iTunes Link
Listen right now here:
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LINKS:
Lisa’s Website: https://www.primaltransformations.com/
Jenny’s Website: https://jennyannhelms.com/
Join our Facebook Community: https://www.facebook.com/mindyourbodypodcast/
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Monday Sep 18, 2017
#4: What are Macros and Do Calories Matter?
Monday Sep 18, 2017
Monday Sep 18, 2017
Episode #4: What are Macros and Do Calories Matter?
In this episode, we discuss:
- Paying attention to calories in a healthy, non-obsessive way
- Determining portion size (Precision Nutrition Food Plate)
- Food/calorie tracking apps if you choose to use one
- Macros: Proteins, carbs, and fat. What are good sources and why are each important?
- How to customize your macros and calories according to your goals, activity levels, and health
Enjoy the show!
xo,
Lisa and Jenny
Have a question you’d like us to cover on the podcast? Email us at themybpodcast@gmail.com
Subscribe: iTunes Link
Listen right now here:
Play in New Window / Download Provide Link to Podbean episode
LINKS:
Precision Nutrition Food Plate Infographic
Lisa’s Website: https://www.primaltransformations.com/
Jenny’s Website: https://jennyannhelms.com/
Join our Facebook Community: https://www.facebook.com/mindyourbodypodcast/
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Monday Sep 18, 2017
#3: How (and Why) to Eat a Whole Foods/Paleo Diet
Monday Sep 18, 2017
Monday Sep 18, 2017
Episode #3 How (and Why) to Eat a Whole Foods/Paleo Diet
In this episode, we discuss the nuts and bolts of what’s included and excluded on a Paleo diet and why:
A Whole Foods/Paleo Template is:
- Gluten free
- Limits overly processed foods
- Simple ingredients
- As close to it’s whole food/natural form as possible
Based around
- A wide variety of vegetables
- Whole fruits
- Protein
- Nuts and seeds
- Healthy fats (such as olive oil,
- Starchy veggies
- Easy to digest grains such as white rice
Crowding Out:
- Fast food
- Soda (diet or regular)
- overly processed foods that come in a box or a bag that have a lot of ingredients you don’t recognize.
Focusing on Food Quality:
- Meat: grass fed beef and lamb, pastured poultry, wild caught seafood
- Organic eggs
- Organic fruits and veggies: Use EWG clean 15 and dirty dozen list if you can’t afford to buy everything organic.
- Do the best you can based on your budget.
- Be clear on your priorities
Tune into EPISODE 4 where we discuss macronutrients (macros), which are proteins, fats, and carbs as well as calories.
Enjoy the show!
xo,
Lisa and Jenny
Have a question you’d like us to cover on the podcast? Email us at themybpodcast@gmail.com
Subscribe: iTunes Link
Listen right now here:
Play in New Window / Download Provide Link to Podbean episode
LINKS:
Lisa’s Website: https://www.primaltransformations.com/
Jenny’s Website: https://jennyannhelms.com/
Join our Facebook Community: https://www.facebook.com/mindyourbodypodcast/
The Environmental Working Group Dirty Dozen List for 2017
The Environmental Working Group Clean 15 List for 2017
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Monday Sep 18, 2017
#2: Mindset Shifts That Make Change Easier
Monday Sep 18, 2017
Monday Sep 18, 2017
Episode #2 MINDSET SHIFTS THAT MAKE CHANGE EASIER
In this episode, we discuss the mindset shifts that have been the most helpful to our clients. These are what break the cycle of inertia so they can begin taking consistent action toward their goals without feeling overwhelmed.
Key mindset shifts discussed in this episode:
- Healthy boundaries with ourselves and others
- Getting comfortable with trial and error rather than looking for a one-size-fits-all plan
- Patience to build a template that works for our unique body and lifestyle
- Perspective on what is actually hard and what just seems hard in the moment
- Bravery to try new things: Food, movement, social activities, etc.
- A sense of humor; we tend to take ourselves and our goals so seriously, we miss the joy
- Building integrity so we can rebuild trust with ourselves and make change happen
Enjoy the show!
Xo,
Lisa and Jenny
Have a question you’d like us to cover on the podcast? Email us at themybpodcast@gmail.com
Subscribe: iTunes Link
LINKS:
Lisa’s Website: https://www.primaltransformations.com/
Jenny’s Website: https://jennyannhelms.com/
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Monday Sep 18, 2017
Monday Sep 18, 2017
#1 Intro to Lisa and Jenny and The “Big Why” Behind The Mind Your Body Podcast
Hello!
Welcome to the inaugural episode of The Mind Your Body Podcast.
Be sure to check back every Friday for a new episode. Please be sure to subscribe to the podcast so you get notified when new episodes go up! Go to itunes and stitcher to subscribe. (Provide links to both)
If our message resonates with you, we would GREATLY appreciate you leaving a review https://www.primaltransformations.com/review
SET UP THIS PAGE WITH INSTRUCTIONS ON HOW TO LEAVE AN ITUNES REVIEW ON BOTH DESKTOP AND MOBILE) Here is an example: http://primalpotential.com/how-to-rate-and-review-the-primal-potential-podcast/
In this episode, Jenny and I talk about our motivation for creating The MYB Podcast.
Our mission to help you improve your health without getting caught up in the cycle of overwhelm, failure, or self-sabotage!
We advocate a REAL approach that allows you to live joyfully as you embark on the journey to optimize your health and/or body composition.
We want to show you how to achieve real results that you get to KEEP.
No more yo-yo dieting. No more 30 day change-all-the-things-and-feel-crazy plans! No more losing the weight and gaining it all back. We’re done with all that. Why? Because those plans yield temporary results!
We will show you how to create a sustainable plan that allows you to start feeling AMAZING without feeling deprived or left out of the fun. No gimmicks. No short term fixes.
We advocate a mix of strategy, humor, perspective, and self-experimentation to help you reach your goals.
No more ‘starting over on Mondays’. Let’s do this.
fWe’re so glad you’re here!
Xo,
Lisa and Jenny
Have a question you’d like us to cover on the podcast? Email us at themybpodcast@gmail.com
Subscribe: iTunes Link
Listen right now here:
Play in New Window / Download Provide Link to Podbean episode
LINKS:
Lisa’s Website: https://www.primaltransformations.com/
Jenny’s Website: https://jennyannhelms.com/
Join our Facebook Community: https://www.facebook.com/mindyourbodypodcast/
https://www.imore.com/how-rate-or-review-podcast-your-iphone-or-ipad