Become Your Own Best Friend Podcast

In today's episode, we delve into the fascinating topic of perfectionism and its impact on our lives. I'm your host, Kiara, and I'm excited to share with you the eight signs that indicate you might be caught in a perfectionist mindset. Perfectionism is a belief system that many of us unconsciously adopt, driven by the desire to avoid blame, judgment, and shame. As renowned shame researcher Brene Brown explains, it convinces us that by appearing flawless and flawlessly executing our tasks, we can shield ourselves from the pain of criticism and rejection. Throughout this episode, we'll navigate through these eight signs of perfectionism and explore how they manifest in our daily lives. By recognising these indicators, we can gain a deeper understanding of ourselves and begin to make positive changes. Join me as I share real-life examples of how perfectionism affects our relationships, work, and personal well-being. By understanding the impact of people pleasing and overthinking, you'll gain valuable insights that can transform your perspective and ultimately change your life. This episode is a must-listen for anyone who has struggled with perfectionism, felt trapped by its expectations, or yearned for a more authentic and fulfilling existence. Remember, perfectionism is merely a set of beliefs, and it does not define who you are as a whole person. So grab a cup of your favorite beverage, find a cozy spot, and let's dive into the world of perfectionism, uncovering its hidden signs and discovering the path to liberation. Get ready to break free from the shackles of perfectionism and embrace a life filled with self-acceptance, growth, and joy. Send me a DM @insideouthealthwellness and let me know which of the 8 signs is affecting you the most!

In today's episode, we delve into the powerful practice of reframing negative thoughts through the lens of self-compassion. It's all too common to judge ourselves harshly and set unrealistic standards, leading to a barrage of negative self-talk when we make mistakes or face failures. But what if we could change that narrative? In this episode, I explore the familiar self-limiting thoughts that plague many of us: "I'm not talented enough." "I'm not smart enough." "I'm not strong enough."  "I'm not good enough." If any of these thoughts resonate with you, then this episode is a must-listen. Join me as I dive deep into the transformative power of self-compassion and discover how it can be the key to challenging these negative thoughts. Throughout the episode, I uncover practical strategies and techniques to cultivate self-compassion and reframe our negative self-talk. By embracing kindness and understanding towards ourselves, we can break free from the cycle of self-judgment and embrace a more empowering perspective. Join me as I explore the path to reframing negative thoughts through the transformative practice of self-compassion. If you're ready to shift your mindset, challenge those negative thoughts, and embark on a journey of self-compassion, then click here to find out how I can support and guide you. It's time to rewrite the story you tell yourself and create a foundation of self-love and acceptance. You can connect with me on Instagram @insideouthealthwellness.   Previous episodes to help you explore this concept further: Episode 36: 4 practical ways to practice self-compassion in everyday life Episode 77

Welcome to today's episode, where we dive into the powerful practice of reframing negative thoughts. Negative thoughts have a way of weighing us down and limiting our potential, but with the right mindset and approach, we can take control and reshape our thought patterns. Join me as we explore the concept of reframing and discover how it goes beyond simply getting rid of negative thoughts. Instead, you will learn how to effectively work with them, challenge their validity, and ultimately transform your perspective. Key Takeaways: Understanding the essence of reframing and its impact on our thoughts. Embracing the idea that not all thoughts are accurate representations of reality. Unveiling the 5 essential steps to successfully reframe negative thoughts. If you find yourself struggling with the process of reframing negative thoughts, particularly in relation to specific individuals, events, or situations, don't hesitate to reach out. I'm here to support you on your journey of cultivating a positive mindset and empowering you to reclaim control over your thoughts. Discover how you can harness the power of reframing to unlock new perspectives, overcome limitations, and embrace a more positive and fulfilling life by clicking here. To connect with me on Instagram you can find me @insideouthealthwellness

In today's episode, we delve into the realm of handling negative feedback and criticism with grace and resilience. We all know how challenging it can be to receive negative feedback, even when it's intended to be constructive. If you're looking to develop healthier and more effective ways to respond to negative feedback, this episode is a must-listen. Reflecting on your past experiences, consider how you typically react to negative feedback. Would you like to change your response in the future? Join me as we explore strategies for handling negative feedback in the moment and beyond. In this episode you will learn: Understanding the physiological response to negative feedback and leveraging it effectively. Strategies for processing and responding to feedback after the initial reaction. Four empowering techniques to navigate and process the emotional impact of feedback. Remember, negative feedback is only one perspective and does not define your worth. Instead of taking it personally, embrace it as an opportunity for growth and self-improvement. If you find yourself consistently getting defensive and struggling to handle feedback, don't hesitate to reach out for personalised guidance. I can help you discover how you can transform your relationship with feedback and empower yourself to respond with resilience and self-assurance. For more information on how to work with me and to book a free consultation, click here.  To connect with me over on Instagram you can find me @insideouthealthwellness.  

Welcome to another episode of the Become your own best friend podcast. In today's episode, we will explore the five signs that indicate you may benefit from working with a mindset coach. As a mindset coach myself, I've compiled these common reasons based on my client's experiences and the valuable insights they've gained through our sessions. If you find yourself struggling to find motivation, battling inner demons, or wanting to break patterns of self-sabotage, then this episode is for you. Episode Highlights: Motivation: Discover why motivation is rarely the root cause of not being able to start or stop certain habits. We'll delve into the underlying factors that may be hindering your progress and provide insights into overcoming this challenge. Safe Vulnerability: Understand the importance of having a safe space to be vulnerable. Explore how working with a mindset coach can create an environment where you can openly share your fears, insecurities, and challenges without judgment, leading to personal growth and transformation. Battling Inner Demons: Recognise that you're not alone in facing inner demons. Learn how a mindset coach can support you in addressing and overcoming self-doubt, negative self-talk, and limiting beliefs, empowering you to build resilience and self-confidence. Exploring Perspectives: Gain insight into the value of exploring different perspectives regarding your problems. Discover how a mindset coach can help you shift your mindset, challenge assumptions, and develop new strategies for overcoming obstacles and finding solutions. Self-Sabotage Patterns: Explore how you may unknowingly be getting in your own way and engaging in self-sabotaging behaviors. Uncover strategies and techniques a mindset coach can provide to help you break free from these patterns and create lasting change. If you are on a journey of self-love, self-discovery, or recovery and sense that there is a version of yourself waiting to emerge, I invite you to consider working with a mindset coach. I currently have three spaces available for my upcoming six-week, one-on-one coaching program starting in July. Together, we can unlock your potential and guide you toward a more fulfilling and empowered life. For more information on how to work with me visit my website here. To book a free 30 min mindset consultation to see whether we are a good fit click here. I would love to connect with you over on Instagram, please find me @insideouthealthwellness

When you are facing a difficult decision or feeling like you are procrastinating on something important have you stopped to think about how your future self can benefit? Tune into this episode where I walk you through an exercise to help you connect with your future self. We are so quick to seek advice from loved ones about what we should do in a certain situation, but what about our own advice? In this episode you will learn: What you can do now that your future self will be grateful for. How you can tap into your own advice on a difficult decision or something you are procrastinating on. How to figure how what daily habits you need to start and stop doing. For even more advice and tips on how to create a more loving relationship with yourself, follow me on IG @insideouthealthwellness  

Overwhelm can be tricky as it often brings about intense emotions.  By definition being emotionally overwhelmed means being completely submerged by your thoughts and emotions about all of life's current problems, to the point where you lack productivity and feel frozen or paralyzed.  Tune into this episode where I talk you through 3 tips to help when you are in the midst of feeling submerged by your thoughts and emotions.  In this episode you will learn: How to focus on feeling your feelings and not avoiding them. Why your daily habits are so important when it comes to overwhelm.  If you know someone that could benefit from this episode please feel free to share it. If feeling overwhelmed is affecting your daily life please click here to find out how I can help you. For more advice and tips on managing your emotions come find me on IG @insideouthealthwellness.

Motivation comes and goes. How easy would it be if we were always motivated to exercise, eat well, work on our business, be social etc! There is so much advice out there about motivation, like putting your alarm on the other side of the bed to force you to get up or leaving your exercise clothes out the night before. The problem with advice like this is it never addresses the underlying emotion as to why you feel unmotivated. Tune into this episode to learn a technique that will help you in those times when you really want to do something but simply don't feel motivated. It will take you less than 2 mins to do! In this episode you will learn: What specific resistance do you have when it comes to being motivated to do a certain task e.g exercise. Why generic motivation advice doesn't work. How to use your emotions to get you motivated. Here is another episode I mention to help you go deeper into this topic: Episode 32: The real reason why you are exhausted If you are tired of feeling unmotivated to do the things you really want to do, book a free 30 min consultation with me here to find out how I can help you. 

Disappointment is the negative emotion you feel when an outcome doesn't match up to your expectations. Often,  we can feel sadness, frustration, and anger when things don't go according to plan. It can be a challenge to deal with the feelings and emotions that come with disappointment. Tune into this episode where I will talk you through how to navigate these feelings. In this episode you will learn: How to acknowledge your feelings when things don't go accordingly to plan. Healthy ways to let out your emotions. How to keep your brain focused on other options. What to do if you are having trouble moving through your disappointment. If you found this episode helpful, feel free to share it with someone you think would benefit. I would love to connect with you over on IG, you can find me @insideouthealthwellness If you have been struggling to deal with your emotions around disappointment, book a free 30 min consultation with me here to find out how I can help you.

When was the last time you asked yourself "should I rest or push through?" Sometimes it can be related to exercise, meeting up with friends, or working on your business. It can be an internal battle as to what the right thing to do at that moment.  Below are the episodes I mention to help you: Episode 32 - The real reason why you are exhausted Episode 37 - Why you must listen to your body Episode 43 - How to exercise in alignment with your hormonal cycle

What feelings come up for you if you believe you are resting vs lazy? Firstly, it's important to recognize how important the language you are using is - the word "lazy" has quite a negative association with it.  In this episode, I discuss 3 things to focus on when it comes to resting vs being lazy.  We can be so hard on ourselves and this is what perpetuates the cycle. We all need rest! Our brains need a break. I would love to hear from you if you struggle with the internal battle of feeling guilty when you take a break. Send me a DM on IG @insideouthealthwellness.

The meaning of beliefs is an acceptance that something exists or is true, especially without proof. What do you believe to be true about yourself? After coaching clients for 5 years, I have noticed the similarities between our beliefs. In this episode, I talk about 3 key beliefs that are keeping you stuck. You will learn how to reframe each belief and investigate them with compassion.  I will also give you some questions to help you explore these beliefs. Previous episodes that will assist are: Episode 35 - Do you feel good enough? Episode 50 - What to do when you are feeling stuck If you are feeling stuck with a certain aspect of your life; whether it be your career, relationships, or health click here to find out how I can help you. Send me a DM on IG @insideouthealthwellness to let me know which belief is keeping you stuck!  

How do you feel about creating acceptance within yourself and your body? When I first started my business 5 years ago I struggled to put into words how I helped my clients. The obvious thing I helped my clients with was weight loss, however we never spoke about diet or exercise, it was all about mindset. I started to say I helped women love their bodies from the inside out. But then I started to think well I actually don't love my body from the inside out, and I began to question whether that was something I even wanted to achieve. The concept of completely loving your body seemed so unattainable. What felt more important to me (and what I wanted to help my clients with) was creating a compassionate relationship with myself and my body. With that came acceptance.  If you have been struggling to accept yourself and your body then send me a DM on IG @insideouthealthwellness or visit my website www.insideouthealthwellness.com.au to see how I can help you.

Do you find yourself coming home from work emotionally drained? Are you giving away too much of your energy on a regular basis? Listen to this episode if you are wanting to break free from this habit. In this episode, I give you my top 3 tips to help you stop giving away so much of your energy to others.  I hope you enjoy this episode! I would love to hear what your favourite tip was, send me a DM on IG @insideouthealthwellness

Have you ever said to yourself (or your friends) "I don't know what to do with my life and I feel like I should have it figured out by now"?  If you feel any shame or pressure around "figuring out your life" then this episode is for you! I take a deep dive into the many layers of this loaded question and how to break it down. By the end of this episode, you will feel lighter and have more clarity about figuring out what to do with your life. I hope you enjoy this episode! If you are still feeling stuck and overwhelmed by this question then send me a DM on IG @insideouthealthwellness to see how I can help you.   

Have you ever been told to "think on the bright side" "just think on the positive side" or "It's not that bad, there are others worse off than you"? This, of course, is all well-meaning advice, but can it really be toxic? Listen to this episode where I talk about dealing with a challenge and how to take the pressure off yourself by feeling the need to be positive about it. I hope you enjoy this episode. If you are struggling with a situation and need help with your thought processes around it, go to my website www.insideouthealthwellness.com.au to see how I can help you!

Have you ever had a situation where you are worried about all the things that could go wrong? Are the worst-case scenarios running around and around in your head? Are you thinking about a situation you have never been in before and worried about the potential outcomes? In this episode, I recorded a before and after recount of how I was feeling about an unknown event. My husband and I were traveling overseas for the first time in 4 years and traveling for the first time with a baby - so there was a lot to be worried about! In the first part (before the event), I talk about my thought process of worrying about the unknown and how I went about breaking down all of the worst-case scenarios. In the second part, I talk about the aftermath of the event and how I dealt with all the stressful situations that arose.  I hope you enjoy this episode! Follow me on IG @insideouthealthwellness  

Do you feel like you have healthy boundaries with the people in your life? In this episode, I discuss why the best thing you can do for the relationships in your life is to let them know your boundaries.  Unhealthy boundaries can often mean you let people walk all over you. Where in your life do you have positive and healthy boundaries? Do you feel there are any unhealthy boundaries?  I hope you enjoy this episode. You can find me on IG @insideouthealthwellness

When your self-confidence is low, everything feels hard! Even when good things happen you brush them off like it was luck or an accident. We can sometimes be unaware of how we truly feel about ourselves until a circumstance pops up that throws us into a spin. I can't help you change your circumstances but I can help you change how you think about them. In this episode, I give you my top 6 steps to follow when your self-confidence is low. Here are the episodes I mention that also deep dive into the topic of self-confidence: Episode 7 - How to generate self-confidence Episode 21 - 4 ways you are sabotaging your confidence Episode 22 - 5 areas that are affecting your confidence Episode 25 - Should you listen to other people's advice? Episode 30 - Downward spiral of emotions Episode 35 - Do you feel good enough?

Have you ever had something happen in your life where you thought it would be much more difficult than it actually was? Did you overcomplicate the situation? In this episode, I discuss why we subconsciously sabotage situations by making them more complicated than they need to be. We are used to things feeling hard and if we don't have to work for it then we don't feel like we deserve it. Sounds silly right? Why would we not want things to be easy? Listen to this episode as I deep dive into this juicy topic. You can find me on IG @insideouthealthwellness

Welcome to today's episode where I share the interview I did on the FitNest Mama Podcast with host Kath Baquie. In this interview, I share my positive birth story and how I went from feeling fearful about giving birth to feeling empowered. I discuss how I found it possible to experience pain at the same time as having an amazing birth experience, and how they can both exist side by side.  I hope you enjoy this episode! Find me on IG @insideouthealthwellness

I'm back to recording episodes after giving birth to my beautiful daughter, Ruby. Thank you for joining me in another episode of the Become your own best friend podcast. In this episode, I talk about how I went from feeling powerless and stressed about giving birth to feeling in control and having a belief that I could do this. I'm sure you have heard the saying "focus on what you can control" and thought it sounds like a great idea but then you struggle to implement it. Listen to this episode where I talk about how I practically implemented "focusing on what you can control" using my pregnancy journey as an example.  I hope you enjoy this episode :) Find me on IG - @insideouthealthwellness  

Are there situations in your life where you often feel the need to take control? Is it in relationships? At work? At home? You may notice a pattern of where you like to be in control. In this episode, I talk about 6 steps you can take when you feel like you are having to control a certain situation. I reflect on my situation with moving house and how I began to want to take over all of the packings because I wanted it done my way. It's hard to delegate when you want things done your way. Which then leads to stress and overwhelm! If you are struggling with wanting to control situations and then get stressed about not being able to delegate listen to my FREE stress management hypnosis. It will have you feeling calmer in no time! You can find it here. I hope you enjoy this episode :)

Do you find yourself constantly waiting for the circumstance to be just right before you start taking action? Are you waiting for all of your ducks to be in a row before you get started? This is part of the Perfectionist Mindset and something that I have struggled with for years. In fact, waiting for the perfect time to start held me back in my business for over 9 months. I recently shared my business journey and the struggles I had with perfectionism on another podcast, the incredible Emily Osmond interviewed me on her podcast. You can listen to it here -  Re-examining Perfectionism in Business with Kiara Johnson In today's episode, I walk you through some exercises to help you if you are caught up in constantly waiting for everything to be perfect before you get started. It's easy for someone to give you the advice of "don't wait for things to be perfect before you get started", but it takes a mindset shift in order to actually live by this.  If you loved this episode, check out my free stress management hypnosis to help you create calm amongst the chaos of your thoughts. You can find it here. 

Do you overthink things people say to you or over-analyze decisions? Is your mind on overdrive running possible problems around and around? Tune into this episode where I talk about the mindset behind why you overthink and over-analyze decisions in your life.  I give you 4 practical tips to help you work through decisions without overthinking! Here are a few episodes to learn more about this topic: - Episode 32: The real reason why you are exhausted - Episode 29: Do you fear you will make the wrong decision? - Episode 26: Are you in a game of tug of war with your mind?

You might already be quite familiar with this concept - have you started a diet or began a new exercise program and completed it perfectly for a few weeks and then completely fall off the wagon? We think we need to put in the perfect effort to get perfect results Tune into this episode where I will help you understand the all-or-nothing mindset and how to change your thought process around it.  Below are some episodes which will help you understand this topic even further: Ep 41: Are you in a Perfectionist Mindset Ep 42: 8 signs you are a Perfectionist If you are caught up in the all-or-nothing mindset then click here to view my coaching packages and to see how I can help you. 

Are you a yes person? Do you worry about what others think about you? Do you worry you will disappoint others if you say no? People-pleasing is a protective mechanism, so we do it for a reason! The important thing is not to beat ourselves up over it and feel resentment, but rather understand where it's coming from.  In this episode, I help you understand the mindset around people-pleasing and how it's affecting your life. We often live our life on auto-pilot, so if you're in the habit of saying yes to people then you won't think twice about what you really want. Rather you will say yes out of habit.  Make sure you check out Episode 52: Are you worried about what others think about you? Contact me on IG @insideoutheathwellness  or send an inquiry through my website to find out how coaching can assist you! https://insideouthealthwellness.com.au/  

It's easy to say to yourself not to worry about what others think but it's another thing to put into action. The need to want to be liked far outweighs any intellectual knowledge.  It's ok to what to be liked and it's ok to care about what others think about you. In this episode, I talk about your thought process when it comes to worrying about what others think of you.  If you are struggling with living your life constantly worrying about what others think then please listen to this episode.  If this is something you are wanting to work through please book a FREE 30 min consultation here. Book in your coaching package before June 30th, 2021 to save $500!

If you feel like you have tried things in the past to change your life for the better e.g exercising, clean eating, meditation, journaling etc but it hasn't worked for you or you struggle to follow through with these habits then listen to this episode. I talk about the number one reason why you struggle to follow through with habits, despite intellectually knowing what to do. If you're avoiding something that you know will help you, ask yourself the following questions and see what your unconscious mind comes up with: "I'm avoiding this task because..." or "I'm avoiding this task because I'm afraid that.." To book in for a FREE 30 min consultation where I can help you discover what thought process isn't working for you click on the link below.. https://insideouthealthwellness.com.au/ The following episodes will help you dive into this topic a little further.. Episode 38: 3 reasons why you struggle to change your habits permanently Episode 30: the real reason why change is so hard and what you must do instead! Episode 19: Are your emotions controlling you? Episode 15: 3 ways to train your brain to help you stick to habits

We all have those times in our lives when we feel stuck - whether it be feeling stuck with our career, job, relationship, home life etc. Whatever it is, you are not alone! We all go through these phases at different points in our life. The most important thing is to recognise we are not alone and to have compassion for ourselves when we are going through it. If we shame ourselves for feeling this way then it will only create a vicious cycle of not feeling good enough. In today's episode, I talk about 5 different things you can do when you're feeling stuck. I hope you enjoy :)

Being under stress is an important window to provide self-control. It's easy to have self-control when life isn't throwing you curve balls. So how do you create self-control when things aren't going along so smoothly?  Tune into this episode where I discuss what happens to your brain when you are under stress. Once you understand what's happening you have the self-awareness to make better decisions on how you want to react to the situation.  I hope you enjoy this episode :) 

Do you feel like you sometimes react strongly to a situation? If you have ever reacted to a situation that you later regretted, then you have a trigger. Triggers are often events or things that happen that consistently take you in the wrong direction, basically when your emotion is bigger than the situation warrants.  You are not a bad person if you have emotional triggers, in fact, it's a completely normal part of the human experience! The big focus is on knowing what your triggers are so you are not surprised by them or get caught off guard in the heat of the moment.  In this episode, I discuss the signs around emotional triggers and how to create a plan for when you feel triggered. Having a plan means you don't engage in behaviour that you can't recover from. Have you downloaded my free stress management hypnosis yet? This can have a big impact on decreasing your emotional triggers. You can download it by clicking on the link below: https://insideouthealthwellness.com.au/freehypnosis  

Emotions are feelings we experience, they can be intense or mild. If we don't consciously monitor this process, our emotions will take over the lead. In this episode, I talk about 3 ways you can explore your emotions. Use these as an experiment to see what works and what doesn't.  You will learn how to recognise, label, and understand your feelings. I hope you enjoy this episode:) Ps - have you downloaded my free stress management hypnosis yet? Click on the link below: https://insideouthealthwellness.com.au/freehypnosis  

Do you often regret how you react in situations? In every situation, there is always a stimulus and a response. This episode will get you thinking about the gap between the stimulus and your response. The only thing you can control is your response. If you do or say things in the heat of the moment that you later regret then make sure you tune in. It's not events themselves that cause you to react, it's your thoughts and feelings about it that cause the reaction.  Learn how to become self-aware of your reactions and take back the power of your emotions.

In this two-part series, I dive deep into our unconscious thoughts, specifically how to identify and change them. If you haven't already listened to Part 1  (Ep 44) then listen to that one first, I talk about how to identify the unconscious beliefs that are holding you back.  In this episode, I talk about changing your thought patterns and how the critical filter in your brain often rejects new thoughts. In my coaching sessions, I use hypnotherapy to assist with creating new thought patterns. Hypnotherapy actually bypasses the critical filter so we can go right into the unconscious mind and create new thought patterns. If you are trying to learn new thought patterns consciously, your critical factor will often reject them because it's not in line with your subconscious beliefs. I have created a free stress management hypnosis for you to download from my website, you can find it by clicking on the link below: https://insideouthealthwellness.com.au/freehypnosis If you want to learn more about my hypnotherapy package click here!  

In this two-part series, I dive deep into talking about our unconscious thoughts and beliefs. Do you worry about disappointing people? Have you tried everything to lose weight and still struggle with your body? Do you struggle to save money? The root cause of all of these problems is your unconscious beliefs about yourself! For example, if you believe you are not good enough as a person then you will spend your life people-pleasing in an attempt to avoid disappointing anyone. We will always act in accordance with who we truly believe we are.  In this episode, I talk about how you can identify the unconscious thoughts that are stopping you from getting what you want. The following episodes relate to this content, so if you haven't listened to them yet, make sure they are next on your list! Ep 13: Is your identity holding you back? Ep 24: empowering vs disempowering beliefs I hope you enjoy this episode :) I would love to hear your thoughts, send me a DM @insideouthealthwellness

BYOBF has started back for 2021 after a nice long break! For the first episode back I am talking about topics relating to understanding your body from a hormonal level.  Exercise and diet are a hot topic this time of year! But I want to talk about it from a different perspective that you may not have thought about before. If you are following an exercise and/or nutrition plan and not taking into account your hormonal cycle this please listen to this episode! Males work off a 24 hr cycle of hormones, so their body will feel the same at 8 am on Monday, Tuesday, Wednesday etc week in week out. Females, however, work off a 28-day cycle! Although this is common knowledge, it is rarely considered throughout your daily life. So if you are following a program where this is not considered then you are treating your body as if your hormones are the same on a daily basis. Have you ever felt super confident one week and the next week you just want to hide away? Empowering yourself with this knowledge means you can work WITH your body rather than AGAINST it. Body awareness creates healthy choices and healthy choices create body balance. For more information on this topic check out the Well Woman Podcast! I would love to hear what you think, you can send me a DM here! 

Are you struggling with Perfectionism? In this episode, I talk through 8 signs to be aware of and examples of how they are affecting your life. Brene Brown, who is a shame researcher, describes perfectionism as "the belief that if you look perfect and do everything perfectly, you can minimize or avoid the pain of blame, judgment, and shame." If you struggle with people-pleasing and overthinking then this episode is a must! Understanding that perfectionism is simply a set of beliefs and doesn't define who you are completely changed my life! Also, listen to Episode 41: Are you in a Perfectionist Mindset? This will help you understand the Growth Vs Fixed Mindset. Let me know which of the 8 signs affects you the most and what area of your life is it most prominent. Send me a DM @insideouthealthwellness.

This is a topic very close to my heart! I struggled with this mindset for over 10 years and never really understood what it meant. It has only been in the last few years that I have understood the Growth Vs Fixed Mindset. In this episode, I talk about how the perfectionist mindset keeps you stuck. If you believe your talents and abilities are fixed then this episode is a must! I talk about how it can affect every area of your life - including relationships, exercise, career, and running a business. If you would like to learn more about the Growth Vs Fixed Mindset I highly recommend reading a book call Mindset by Dr. Carol Dweck.  If you need help with getting out of the fixed mindset then contact me via email info@insideouthealthwellness.com.au and I can show you how your life can dramatically improve! I hope you enjoy this episode :)

In this very special episode, I am learning to celebrate the small things and I am encouraging you to do the same! BYOBF is having a makeover! In this episode I talk about why waiting for the perfect time to start something will always keep you stuck. I share my journey on starting this podcast and why I started before I was ready. I also recap on the 1st episode where I talk about Neuro -Linguistic Programming (NLP) and how I use these concepts to help my clients get out of their own way. NLP is like a user's manual for the brain and understanding this is like learning how to become fluent in the language of your mind so that your subconscious mind will finally understand what you actually want out of life. I hope you enjoy this episode :) I would love to hear from you on what you found most helpful, send me a DM @insideouthealthwellness

We have all been there! Feeling guilty for resting, eating something we shouldn't, missing a gym session, leaving the kids.. the list is endless! The definition of guilty is culpable of or responsible for specified wrongdoing. No wonder we feel bad about ourselves! Feeling guilty is not a nice feeling, so why do we do it to ourselves? Tune in to this episode where I talk about how to feel your feelings properly, without the guilt! How would your life improve if you no longer felt guilty for the everyday things you do? I hope you enjoy this episode :)

There is so much more t changing a habit than waking on one day and deciding that you have had enough. It's certainly a great starting point though :) One of the biggest reasons why we struggle to make changes is we are doing it backward. We think that simply deciding to take action that it's going to work. Then we get disappointed in ourselves for not maintaining. I talk about the 3 requisites for change that you must do if you want to create or remove a habit permanently. The first one is the most important one! Tune in to hear why. Have you also been making this mistake? Episodes I recommend listening to if you haven't already: - Episode 16: What do you need to let go of? - Episode 19: Are your emotions controlling you? - Episode 24: Empowering Vs Disempowering Beliefs - Episode 26: Are you in a game of tug of war with your mind? I have 5 remaining places for my coaching program in 2020. If you would like to be one of them please send me an email info@insideouthealthwellness.com.auor a DM @insideouthealthwellness    

Welcome to another episode of the BYOBF podcast:) Today I am sharing a recent experience I had where I didn't listen to my body. Two concepts I talk about are: 1. Overindulging and not being consciously aware. 2. Feeling guilt/shame and beating yourself up over what you should be doing. Listen to the following episodes to help with this content: Episode 30: How to get out of a downward spiral of negative emotions. Episode 33: The mindset behind why you emotionally eat If you feel like your body is trying to tell you something but instead, you are beating yourself up then make sure you tune into this episode! Send me a DM @insideouthealthwellness, I would love to hear from you!

Are you kind to other people and not returning the favour to yourself? This episode is all about helping you to create more self-compassion in your life. It's hard to do unless you are aware of what's going on. One thing to note is when we begin to practice loving-kindness and self-compassion, sometimes, it's really painful because we are so used to being critical of ourselves and hard with ourselves that we don't even want to allow that love in. It's about pausing and beginning to see ourselves exactly as we are and not get caught up in our strengths and weaknesses.  I hope you find this episode helpful. I would love to know which of the 4 tips help you the most. Send me a DM on IG @insideouthealthwellness.

We all have the same fear, that deep down we aren't good enough. Now, this isn't true of course. It's a story we tell ourselves. We were born good enough, we didn't have to do anything when we were a baby. Somewhere along the line, something happened in our lives that created a story of not being good enough. As we get older this can manifest into something bigger and we end up self-sabotaging.  Here are some questions to ask yourself: Are you confident in your body? Are you confident in yourself? Are you truly able to be who you desire without judgment or comparison? If you answered no to any of these questions, please give this episode a listen. The emotional state around how we feel in our body plays a huge role in what we eat and how we approach exercise. Things can be different, it all starts with awareness. Screenshot this episode and tag me on IG @insideouthealthwellness or send me an email info@insideouthealthwellness.com.au I love forward to hearing from you :)  

Our brains have 2 million bits of information coming in every sec. What an overwhelming thought! Imagine if you took on board all of those thoughts, you would be exhausted! In order to filter through the information, your brain will Generalize, Delete, and Distort. This explains why you and someone else can have the exact same experience yet have totally different thoughts about it.  And that is why you cannot always believe your thoughts. I help my clients challenge their negative thoughts through an NLP model called the Meta Model.  In this episode, I explain real-life examples where your brain is distorting, deleting, and generalizing information. Once you understand how your thoughts are affecting your reality you can start to make a change. Awareness is the first step! When you take a step back you can regain a sense of control over your own life. I hope you enjoy this episode:) You can connect with me on IG @insideouthealthwellness

Do you feel guilty after you eat something you know you "shouldn't"?  Everyone has a reason why they do certain things, it's not that you don't know what to eat. You know what is good for your body, so this episode is not about giving advice on sugar cravings. This is about learning the REAL reason behind why you are craving certain foods/drinks? If you struggle with the guilt/shame cycle around eating then this episode is for you. I would love to connect with you. Send me a DM @insideouthealthwellness or take a screenshot of this episode and tag me in it. 

Do you feel like you are running on adrenaline? Is your mind always working on overtime with worrying about the future? Do you often pretend to be ok when you are not? After years of living life in survival mode, you are exhausted!  If you have answered yes to any of these questions tune into this episode where I talk about physical and emotional stress which is leading to exhaustion. I will also give you specific tips on how to fill up your physical and emotional energy tanks. Send me a DM on IG @insideouthealthwellness if you would like to book in a free mindset consultation. I would love to hear from you.

Do you get tempted every Monday, or the 1st day of a new month or new year thinking it will be different this time? And then a few days or weeks go past and you end up returning to old habits. I have good news; it's not you, its your brain! Even better news is that you can overcome this tendency to return to old habits. In this episode I talk about confirmation bias, which is our natural tendency to seek information in line with currently held knowledge or a belief. What are the beliefs holding you back? Previous episodes I mention to listen to: Episode 14 - How to follow through with goals and New Years Resolutions Episode 15 - 3 ways to train your brain to help you stick to habits Take a screen shot of this episode and tag me on IG @insideouthealthwellness. I would love to hear from you! I hope you enjoy this episode.

Are you feeling guilty for feeling negative emotions because your situation "isn't that bad?"  Our emotions are feelings and our way of knowing that something feels comfortable or uncomfortable for us. If you find yourself judging why you are feeling and certain way then this episode is a must.  I talk about how a downward spiral of emotions goes from boredom and irritation to guilt and feeling powerless. In this episode I gave you 3 things to try when you feel like you are in a downward spiral.

Do you avoid making decisions because the thought of making the wrong decision is crippling? "Successful people make decisions quickly and change them slowly. Unsuccessful people make decisions slowly and change them quickly." Napoleon Hill Do you take a long time to make a decisions because you are spending so long over analysing and overthinking? All you can do is make the best decisions you can with the information you have available at the time. Tune into this episode where I talk about how being indecisive is protecting you from discomfort and how to overcome it!