Happy Health with Amy Cattaneo

It ain't gonna happen. This magical time you are waiting for You know the one I'm talking about… The one where you have all the time you need to work out, to meal prep, to get all your work done and to keep the house clean. This miraculous time is coming right??? Things just have to slow down! And then…watch out! You are gonna do ALL the things! Ummm….no. I can't tell you the amount of time I have wasted waiting for things to slow down. And they don't…and then I find myself looking back at when I thought I was busy realizing I actually had plenty of time..I just wasn't utilzing it properly. You don't need to wait for things to slow down. You need to figure out what is a priority and what deserves your time and attention. You do that and suddenly you will find time all over the place! This week's episode is gonna help you do just that. Give it a listen!

Is it time to make the switch? @happyamycattaneo

“The reason why you self-sabotage is because it allows you to predict what is going to happen, which is giving you the illusion of self control.” Saw this quote the other day and dayuuuummm…it sucker-punched me. ANY time I have not done what I KNEW I should do it was because I didn't want to feel out of control. EVERY. SINGLE. TIME. But it for damn sure is just an illusion because you end up feeling LESS in control in the end. So what the heck can you do about it? You tune into my latest episode!

This is the year I finally do it. How many times have you told yourself that over the years? And each year, you start exactly where you started the following year. It's time to break the freakin cycle. Make this your best year yet by letting go of what you think you need to do. What exactly do you need to let go? Well I got five of them for you... Listen to my latest podcast, #149 to hear what they are and how you can FINALLY get what you want.

Waiting until January to start a new habit? Don't. It will leave you worse off than where are you right now. Why? Because the second you decide to push it out 2 months, you are sending a signal to yourself that all bets are off, and now is the time to "live it up". And the gap between where you are right now and where you want to go gets bigger and bigger. Come January, your goal has to be even loftier...this makes it MUCH easier to drop come February. Instead, allow yourself to be challenged by what is considered the busiest, most stressful time of year. Because if you can do imperfect action during THIS time, imagine what you can do when life calms down. Start. and start now. Don't put your growth on hold...you deserve better than that. Let's go deeper into the topic...listen to the latest Happy Health Podcast and get going!

You took the first major step...you hired a coach. That's a fantastic start but it's just that...a start. To get the most out of coaching, you gotta make sure you show up as the coachee. As someone who is a coach and always has a coach (multiple ones!), I see it from both sides and do think there is a BIG difference when three major factors come into play...

You don't need to take a break during the upcoming holiday season... You just need to readjust and work around all the chaos that is coming up within the next four months. This time of year is ALWAYS crazy yet we got to this time and it's like a surprise. We are like "Oh this time is SO busy!" It's the SAME thing ever year...yet are you allowing it throw you off year and year. So you step away from what you want. But this year is your chance to break that cycle. Look at what is coming up for you during this busy time. What do you need to change so that you are still moving forward? I promise you this...it doesn't mean putting everything on hold. Because come January, you will be right back where you started. Check out this week's episode on how you can readjust as we head into the busiest time of the year!

I know I need to do... I know what the steps are... I know what it takes to get there... But I am [FILL IN THE BLANK] Do you have the "I know already" syndrome? Mannnnn..it's easy to catch this one. Because there is SO much info out there, getting the HOW is pretty simple. Yet, you may still find yourself NOT executing on it even though you know what to do. Why is that? Because what isn't being addressed is your thoughts and feelings around those steps. When you think about what it takes, certain feelings are creeping up and because you want to avoid them, you avoid what you KNOW you need to do. So what the F do you do? You have to address those feelings, my friend. Until you do, you are going to continue saying, " i know BUT..." You know I got an episode for you on this topic...let's address HOW to face those feelings!

How many of you think healthy food means bland? Not in my world! I grew up eating super flavorful, amazing food and as I got into the health world, it was not something I was willing to compromise on. The only issue was as I started to learn about different foods and how they affect your wellness, I noticed many of my favorite condiments, spice blends and sauces had to go. But thankfully, there are so many wonderful companies that had the same thought - good food doesn't have to be plain. Check out my latest episode where I explain what to look out for when buying spices and sauces, which ones are good to go AND grab my Ultimate Spice and Sauce Guide freebie!!! Check on this Instagram account for examples of tricky food marketing: CheckDayDesign Click here to grab my freebie: The Ultimate Sauce and Spice Guide

Let's talk about swings. When you first get on a swing as a child, you need someone to push you the whole time. Then, you learn to keep the momentum yourself after someone gets you going. Eventually, you get to the point where you don't need the push at all. Others can stand on the sidelines encouraging you to go higher and higher. Now apply this to your life. Do you find yourself saying you need someone to motivate you? Well, that may be true....it's a slippery slope if don't learn to keep the momentum going. Or worst yet, you don't ever learn to get going on your own. This is why you may not be getting any momentum when it comes to your health... You are waiting for something to push you on the swing the whole time. But the second they are gone, the second they are not RIGHT now with you, you stop. If you are done with that, and ready to LEARN the skills necessary to push yourself, join me in my new program, the Accountability Hub. I will teach you how to PUSH yourself while I also show you how to go higher and higher. You will learn to not NEED someone to push you...because you understand how to do it yourself. Learn more about this program by listening to my latest podcast episode or comment hub below. CLICK HERE TO LEARN ABOUT THE HUB

Do you invest in your future self?Just like a money investment, we have the choice to invest in ourselves.The workouts you choose to do this week are an investment in your long-term health.The supplements you commit to taking daily are also an investment.It works for other aspects too...the self-development work you are putting in right now may not pay off until a few months down the line.It's all a choice and it's all about how you view it.It's SO much easier to invest in your current self...that morning Starbucks run gives you an immediate dopamine hit.And because we get used to the immediate return when we invest in our current selves, it causes us to struggle with long-term goals.Both are possible...it's all about how you view it.Check out my latest episode if you struggle with sticking to a goal!

You really HATE it? Or you hate how it makes you feel? You hate that it reminds you that you can't or that you failed. You hate that you struggle with it. You hate that you don't feel success. Maybe it's time to question WHY. By questioning the why behind your hate, you can uncover beliefs that are keeping you in a loop. Check out this episode as I go through how to question if you REALLY hate it and how to remove that block.

Have you ever read a morning routine in a book or a post and thought....yeahhhhh that's not gonna work for me? Or you test it out and you are all kinds of miserable. I know I have. I used to have to wake up at 4 am to train 5:15 am classes and let me tell you...I did it for years and never got used to it. When I no longer had to wake up that early, I didn't...despite there being SO many things that promote it. Here's what I DID take from reading about a morning routine... You want to have one that works for YOU. So how do you do that? You ask yourself this, "What do I NEED/WANT to start the day? The answer to that question will be different for each person which is why following someone's morning routine won't work UNLESS your answers are similar. For example, maybe you need peace. You need a moment of solitude and stillness before everyone else is up and it becomes chaotic. You may actually benefit from waking up super early and sitting outside with your cup of coffee and reading a few pages from your book. Or maybe you wake up anxious. You may benefit from working out in the morning to help relieve some of that. It really all depends on what you want, what you need, and how the rest of your day generally plays out. In this episode, I help you figure it out. I go through how to craft a morning routine AND an evening routine that makes SENSE for your life...and is not based on someone elses. Give it a listen and get crafting! And I'm curious...what do you NEED in the morning? Post below!

"Beware of minimizing desire in order to decrease discomfort" My business coach said this the other day on a module of hers I was watching and I had to pause the video and just sit there. Because damn. I can think of many times when I convince myself I don't have to push toward a goal or do something hard because it's uncomfortable. So what did I do? I told myself I really didn't want it - I minimized my desire. Yet the desire doesn't actually just go away...it's still there inside. And it manifests as regret, frustration, bitterness, guilt, and disappointment. You still WANT to go after that dream. So the negative feelings continue to build and fester and you wonder why you can't shake them. Because you crave GROWTH. And growth requires discomfort. I am still learning that lesson daily. Listen to my latest episode and let's work through this one together.

You know that feeling of complete STRESS when you have a million things to do? What if you could start getting rid of that? It's simpler than you think... Look at what needs to be done. Most of what you do is actually pretty repetitive. If you don't believe that, write down what you do everyday and come back to me. So for the most part, you know what to expect. Move anything you can to BEFORE it needs to absolutely be completed. Yes it still takes the SAME amount of time. But you know what's different? Your stress level. Your emotions. Also, when it's go time, odds are something will go wrong, but because you now have LESS things to do in that moment, you can handle it better. Super simple example....prepping your breakfast the night before. Same time is spent. But now when you wake up and your brain is not fully functioning yet and you have a kid that needs help getting ready and your dogs need to be let out etc, guess what? You won't miss out on breakfast. By not missing out on breakfast, you won't find yourself stuffing a stale donut in your mouth when you get to the office. You won't be starving at lunch and grab whatever because you just NEED to eat. The five minutes you spent the night before will completely change the dynamic of your next time. Now imagine you did this in more areas? That's the power in prepping. Check out my latest episode to hear more ways to utilize this power!

Here's the SIMPLEST way to see why you are getting the result you are getting... Print out a monthly calendar. Pick ONE habit to focus on it. Every day you do that habit put a checkmark for the day. At the end of the 30 days, look at your result and your frequency of completing your chosen habit. You will see the pattern. (This is assuming you are realistic with your habit vs result...topic for a different post!) Why does this work? How many times have you had 30 days pass and you think, "Why didn't I get to where I wanted to be?" You think of the time that went by, the money you spent, the course you signed up for, the coach you hire, etc. BUT are you ACCURATELY looking at the HABIT necessary to get that result? It's extremely common to unconsciously overestimate how many times you completed something. By tracking it with a simple daily checkmark, you can gather true data instead of relying on what you THINK you did. Test out this VERY simple process. (tomorrow is June 1st...what a perfect time to start!

The secret to self-confidence is not what you think. Have you ever said these words to yourself? "I would love to [blank] but I wish I had more confidence." But how do you build that confidence if you don't DO the thing you are wanting to be more self-confident with? It's a helluva loop to get stuck in. Do you know that the word confidence comes from the Latin word 'fidere'? Guess what that means? To Trust. So self-confidence means to have trust in oneself. Here's what that means....you CAN move forward in anything...you just gotta TRUST. You don't need to wait until you get to a certain weight, you don't need more money, you don't need ANYTHING but faith in yourself. Be your biggest cheerleader. And watch your self-confidence grow. Want to go deeper on this topic and learn some action steps you can take? Check out this week's episode!

Stop worrying about the end date. You set a goal. And now you allow yourself to become CONSUMED with the end of this goal. Meaning you can't wait until it's over. You start telling yourself you can't WAIT to go back to your regular scheduled programming. Let me ask you this...why the heck did you do the goal in the first place? Was it not because you looked at your habits and the results they were yielding and wanted something different? So then why allow yourself to focus on going BACK? In this episode, I go through three mindset shifts to have instead. You picked the goal for a reason. You decided to do the hard work with an intention behind it. And it was NOT so you can just let it all go to waste and continue your old habits after the end date. Give it a listen and share it with a friend!

Are you bringing all your negative crap with you? Sure, there were lessons learned, skills acquired, and new knowledge that you will use to get to the next level. But what about the not so pretty things we don't even like to acknowledge is there? How is THAT affecting you as you move from one thing to the next? I can tell you one way....it sometimes leads you to blame the program, the course, the coach, etc INSTEAD of opening up to the possibly that it MIGHT be something you are doing. In this episode, we get REAL honest about this and how it can affect every area of your life if you allow it to. Give it a listen and all that I ask is that afterward, you take a moment and get curious about what crap you may be lugging around everywhere!

There aren't shortcuts to a healthy lifestyle. But there are simple things you may not be doing that can make getting healthier easier. In this episode, I go through 4 simple things I have implemented in the last few months that have made a huge impact on my results. They are VERY easy to start doing...so easy, in fact that you may not think they will work for you. I challenge you to give this episode a listen and pick 1 or more of my ideas to start doing consistently and watch how it impacts your health!

Your lack of organization is most likely affecting your health. How many supplements have you purchased but now forget to take? How many times have you bought a bunch of healthy foods that end up going bad because you don't have a plan for how and when to make them into actual meals? How many things have you bought to help you with your health but after a week, it joins the pile of all the other things you purchased in the past that you aren't using? ALL of these things are because of a lack of a system and/or plan. It's not enough to just buy the thing you need....you also need to take the time to set up a plan to execute. In this episode, I discuss why you don't need the next best thing to be healthier, you just need to get your act together and get organized with what you already have.

How do you know when it's really time to put something to bed or when you should stick it out? There is this stigma around quitting but there are times when it's the right call. For example, I quit being an accountant. I spent time and energy getting a freakin MBA, worked as an intern in accounting throughout school, and spent a few years working as a tax accountant. Then quit it all. And I've NEVER regretted it. On the other hand, I have had a ton of ups and downs in my current business but refuse to quit. What's the difference? I narrowed it down to three simple questions to ask yourself... Are you just uncomfortable? Is what is required to get you where you are wanting to go really pushing you out of your comfort zone and you are just unsure of how to handle that feeling? Do you still want the end result? You started on that path for a reason...do you still want it? Are you just having a bad day/week/month? Basically, are you in your feels? I go much deeper into these questions and how to apply them to your life in this episode. Give it a listen and put pen to paper and ask yourself these questions BEFORE you quit!

Who has watched Thor's new show, "Limitless"?If not, put it on your list!Chris Hemsworth takes on all these different challenges and brings on experts to help him prepare for them. He also happens to be hilarious...and a little easy on the eyes...In the second episode, after going through a few days of training for his upcoming challenge, his brother asks him does the training make it any less uncomfortable. And he says..."I don't if it's any less uncomfortable or you're just more familiar with being uncomfortable"Man...did that resonate with me. Sometimes it does get easier.Other times and I would argue MOST times, it doesn't. We just become used to the challenge and are therefore, more equipped to handle it. But if you always wait for it to become easier, you will miss out on all the things you could have done not because they became easier but because you just got better. In this week's episode, I discuss how this pops up in our health journey, our businesses, and our relationships. Give it a listen! And let me know how one thing you that's uncomfortable but you just got better at dealing with!

For most, their eating habits are the hardest thing to change when it comes to reaching their health goals. It's the reason people struggle year after year. Well, let's change that. In this episode, I go through the 4 reasons you may be struggling AND what to do instead. I've also created a PDF that summarizes everything in the episode. Head over to www.amycattaneo.com/eatinghabits to grab it!

Putting the finishing touches on my 2023 goals and I want to share 3 things that I think of when setting a goal and actually reaching it.... First is can I visualize the end? Next is what are the habits necessary to get me there and am I willing to do those habits? Finally, what do I need to put in place so that I can be consistent with the habits? Simple but not exactly the easiest thing to work through. Good news is I made a whole episode on how you can do the same. I take you through each piece and what you need to do. Before the end of the year, take 30 minutes, listen to the steps and then spend some time putting them into action!

In my book, being more efficient and effective with your time is a key component of happiness.Why?Because feeling behind and overwhelmed by all the things you need and want to do is stressful as hell. So if you work on organizing your time and how you utilize it, you will find yourself less stressed and therefore happier. In this episode, I discuss 3 ways to be more efficient so that you can focus on being a happier you!

In my book, being more efficient and effective with your time is a key component of happiness.Why?Because feeling behind and overwhelmed by all the things you need and want to do is stressful as hell. So if you work on organizing your time and how you utilize it, you will find yourself less stressed and therefore happier. In this episode, I discuss 3 ways to be more efficient so that you can focus on being a happier you!

I think the phrase, “How you do one thing is how you do everything” is BS! I said what I said. In this episode, I go through why…give it a listen. And what are your initial thoughts about this phrase?? Do you believe it or also think it's bs?

I think the phrase, “How you do one thing is how you do everything” is BS!I said what I said. In this episode, I go through why…give it a listen. And what are your initial thoughts about this phrase??Do you believe it or also think it's bs?

What if you didn't have to let the holiday absolutely crush you?How would it feel to enjoy what was designed to be a joyous time AND not derail the F out of your goals?Even if you've never felt that way, it doesn't mean it's not possible for you. You gotta start with why you were doing the habits you were doing in the first place (more focus, less anxious, feel better, etc) and then ask yourself “Why would I STOP them during arguably the most stressful time of year??”So let's talk about how to do it.Like everything else, it can change if you want it to. And let me know ONE habit you will absolutely keep up during the holidays!Ready to rock your 2023?Be sure to sign up for my Goal Setting Workshop HERE!

What if you didn't have to let the holiday absolutely crush you?How would it feel to enjoy what was designed to be a joyous time AND not derail the F out of your goals?Even if you've never felt that way, it doesn't mean it's not possible for you. You gotta start with why you were doing the habits you were doing in the first place (more focus, less anxious, feel better, etc) and then ask yourself “Why would I STOP them during arguably the most stressful time of year??”So let's talk about how to do it.Like everything else, it can change if you want it to. And let me know ONE habit you will absolutely keep up during the holidays!Ready to rock your 2023?Be sure to sign up for my Goal Setting Workshop HERE!

You have it. You have something special that NO ONE else has.Some of us know what it is already and others are still working to figure it out. In this episode, I go through how to figure out what your superpower is and how to make the most of it!

You have it. You have something special that NO ONE else has.Some of us know what it is already and others are still working to figure it out. In this episode, I go through how to figure out what your superpower is and how to make the most of it! 

What do you do when things get dicey?My bestie, Jessica would say you have to pivot and then SLAY!Last week, I got to hang out with one of my favorite people in person so, of course, we recorded a podcast!Jessica Dennehy is a coach, writer, legal strategist, and speaker on a mission to empower entrepreneurs to shift their mindsets and overcome the inner hurdles that have been holding them back, not just in business but also in life.She's also a 2x best-selling author, the mom of two fantastic little girls, and truly an amazing friend. Check out this episode to hear how this powerhouse continues to pivot and slay in her life! Connect with Jessica:FacebookInstagramWebsite

What do you do when things get dicey?My bestie, Jessica would say you have to pivot and then SLAY!Last week, I got to hang out with one of my favorite people in person so, of course, we recorded a podcast!Jessica Dennehy is a coach, writer, legal strategist, and speaker on a mission to empower entrepreneurs to shift their mindsets and overcome the inner hurdles that have been holding them back, not just in business but also in life.She's also a 2x best-selling author, the mom of two fantastic little girls, and truly an amazing friend. Check out this episode to hear how this powerhouse continues to pivot and slay in her life! Connect with Jessica:FacebookInstagramWebsite

What you do on a day-to-day basis determines the results and outcomes you are getting right now. That may seem obvious when you read it but how many of us have wants, dreams, and goals and are frustrated that we aren't moving toward them?It's because the habits you have right now may not match up with the habits required to get there. In this episode, I break down how to figure out those habits AND actually start living them…not just thinking about them. If you are sick of not reaching your goals, give this episode a listen!

What you do on a day-to-day basis determines the results and outcomes you are getting right now. That may seem obvious when you read it but how many of us have wants, dreams, and goals and are frustrated that we aren't moving toward them?It's because the habits you have right now may not match up with the habits required to get there. In this episode, I break down how to figure out those habits AND actually start living them…not just thinking about them. If you are sick of not reaching your goals, give this episode a listen!

Stepping out of your comfort zone is actually HARDER the second time you go to do it….Everyone says it's the first time but I disagree. The first time is challenging for sure but you are super motivated, you are either moving away from a great pain or towards pleasure, you want to leave where you are at SO bad and will push through to get there. The second time though?You now have made that uncomfortable place you worked SO hard to get to your new norm…and guess what? You don't want to leave it…EVEN for something more. During this episode, I go through even more reasons why they are different and how to handle each one so that you can continue to step out of your comfort zones and go for what you want! What's one thing you learned when you stepped out of your comfort zone??

Stepping out of your comfort zone is actually HARDER the second time you go to do it….Everyone says it's the first time but I disagree. The first time is challenging for sure but you are super motivated, you are either moving away from a great pain or towards pleasure, you want to leave where you are at SO bad and will push through to get there. The second time though?You now have made that uncomfortable place you worked SO hard to get to your new norm…and guess what? You don't want to leave it…EVEN for something more. During this episode, I go through even more reasons why they are different and how to handle each one so that you can continue to step out of your comfort zones and go for what you want! What's one thing you learned when you stepped out of your comfort zone??

Do you complicate the sh&% out of things?You want to start eating better and exercising…But first you have to research and find the BEST diet and the most effective exercise program. Then you have to figure out your nutrition timing, exactly how much protein to eat after your workout and read that article on how much fruit is too much fruit. Next, you have to check your schedule and find time to meal prep, exercise for an hour daily and get the perfect water bottle. When you FINALLY get ALL of that done, then and only then will you be ready to start. I know I am exaggerating but am I really???We have a belief that being healthy is HARD so we make it hard. It doesn't have to be. Sure there are challenges but find me something that never has challenges.In this episode, we discuss how you may be making things complicated AF and how to simplify so you can get out of your head and start getting results. p.s. Here's the link for the challenge: https://www.amycattaneo.com/meta

Do you complicate the sh&% out of things?You want to start eating better and exercising…But first you have to research and find the BEST diet and the most effective exercise program. Then you have to figure out your nutrition timing, exactly how much protein to eat after your workout and read that article on how much fruit is too much fruit. Next, you have to check your schedule and find time to meal prep, exercise for an hour daily and get the perfect water bottle. When you FINALLY get ALL of that done, then and only then will you be ready to start. I know I am exaggerating but am I really???We have a belief that being healthy is HARD so we make it hard. It doesn't have to be. Sure there are challenges but find me something that never has challenges.In this episode, we discuss how you may be making things complicated AF and how to simplify so you can get out of your head and start getting results. p.s. Here's the link for the challenge: https://www.amycattaneo.com/meta

A few weeks ago, I heard the parable of the pear tree for the first time. And it stuck with me…I kept reading it over and over and getting different lessons from it.So much so that I made a whole podcast episode on it!...lolIf you've heard it before, I would love to hear what's your biggest takeaway from it. If you haven't, give the episode a listen and share! To get access to a PDF version of the parable, click here!

A few weeks ago, I heard the parable of the pear tree for the first time. And it stuck with me…I kept reading it over and over and getting different lessons from it.So much so that I made a whole podcast episode on it!...lolIf you've heard it before, I would love to hear what's your biggest takeaway from it. If you haven't, give the episode a listen and share! To get access to a PDF version of the parable, click here!