The Mind Your Body Podcast: Tools for Healthy Transformation

FOOD PREP 101 FOR BUSY PEOPLE WHO LIKE TO EAT   WHY FOOD PREP IS SO HELPFUL   The food we surround ourselves with is the food we're most likely to eat.   Restaurants make it harder to make healthy choices. Restaurants WANT you to feel like you're making healthy choices (nudge nudge wink wink) We are ALL busy!  Food prep makes eating well even more convenient than “running and grabbing something”! It removes anxiety and stress around what you're going to do for meals. It takes food off your brain! Even though you spend more on groceries, there is a HUGE cost savings to this since you will (hopefully!) be eating out much less! It helps to make sure you're getting good variety in your diet.  The average American eats only about 11 foods (whoa!).  THE “CHIPOTLE STYLE” FOOD PREP APPROACH:   When most people think of food or meal prep, they think of those little containers with compartments that ALL contain the same foods.  It does NOT have to be this way!   1) Cook basic ingredients that can be combined into a variety of different meals and macro combinations.     Proteins  Veggies (we do a ton of frozen!) Nutrient dense starchy foods (root veggies, rice, beans) Fresh veggies (salad, cut up raw veggies) Fresh fruit Breakfast casserole or egg muffin cups 2) Switch up the basics from one week to the next.   3) Be sure to have plenty of fun “extras' on hand: Condiments Fresh herbs Spices 4) Do 2 food prep sessions per week, 1 on the weekend and one shorter one mid-week to refresh your proteins    TROUBLE SHOOTING Q&A:    How do I know how much food to buy and cook?  Think 4-5 oz of protein per meal for adults and 2-4 oz for kids   How do I get myself to actually DO it?  Get it in the calendar and set up some rewards!   What if my kids or partner don't like the food I cook?  If you use the Chipotle style, everyone can customize their own meals according to their preferences!   Do I have to cook for the whole week?  No, in fact this isn't a good idea for both boredom and health reasons (especially with meat).    What if I get bored with the food I prepped?  It's important to be creative with the basic components AND the flavorful extras to avoid boredom.  It's so easy to get in a rut and then throw in the towel!    Can I store my food in plastic containers?  Only store raw veggies in plastic.  Don't reheat in plastic or store hot food or acidic food in plastic.   Square or oblong glass containers with lids are ideal!     If I want to start eating higher quality protein sources, where do I find it?   Ranchers Farmers markets Health food stores butcherbox.com   NOTE:  For the highest quality, look for grass fed AND grass finished beef and lamb, organic pastured poultry and eggs, pastured pork, and wild caught fish.    We'd love to know your thoughts.  Was this helpful? Do you have other topics you'd like to hear us discuss?  Let us know on our MYB Facebook page!    xo,   Lisa and Jenny, co-hosts The Mind Your Body Podcast

MYB EPISODE 39: ESCAPING THE PRISON OF “SHOULD”:  RECLAIMING THE POWER TO CHOOSE THE PROBLEM WITH “SHOULD”  How many times have you said something like:   I should eat healthier I should stop eating fast food I should make time to exercise I should go to bed earlier   Now:  How many times did one of these “I should” statements motivate you to do the thing you think you “should” do?   OR, did saying “I should” trigger you to move in the OPPOSITE direction out of a sense of rebellion, resistance, guilt, shame, or overwhelm at the mere prospect of doing the thing?    Even worse, did saying “I should” damage your ability to enjoy what you actually WERE deciding to do because of the overhanging guilt of what you thought you “should” be doing?   This is the problem with should:  It is NOT motivating; quite the opposite, in fact!    WHERE DOES THE IDEA OF “SHOULD” COME FROM?   Should comes from a sense of external pressure, rather an empowered choice to take action because we're clear on the payoff.     It comes from comparison with what others are doing, saying, or achieving.     It does NOT come from an intrinsically driven decision about what WE want and feel worthy and capable of achieving.      And, because it doesn't feel like our choice, we aren't remotely motivated to take action!    This gap – or prison - between what we think we “SHOULD” do and our inaction or rebellion triggers us to feel:    Guilty Ashamed Rebellious  Convinced that we're behaving “badly” when we SHOULD want to be “good”   This is SO damaging!   It undermines self-trust because we think our lack of motivation and willpower It damages our sense that we can make meaningful change in our life because we “never stick to anything”  It distracts us from tuning into what we actually DO want since our attention is focused on what we “SHOULD” want HOW TO ESCAPE THE PRISON OF SHOULD   Become aware that you're in it. Catch it when you hear yourself making “I should” statements. Reclaim your power to choose. You get to decide what you want, need, and deserve! Eyes on your own health, body, and life.  Pay far less attention to what others are doing so you can get curious about what works best for YOU.  Acknowledge your responsibility to actively choose so that you can either 1) fully embrace where you are or 2) pursue the goals you've chosen without the burden of guilt or internal rebellion.    IT'S TIME   Our time here is finite.  It's incumbent on us to rise up in our own lives and DECIDE how we want to live!      Should is joyless prison of guilt, shame, and inertia.    Fortunately, the key to the prison door is in our own hands.  We just need to use it.   We'd love to know your thoughts.  Was this helpful? Do you have other topics you'd like to hear us discuss?  Let us know on our MYB Facebook page!    xo,   Lisa and Jenny, co-hosts The Mind Your Body Podcast

MYB EPISODE 38: ADJUSTING THE DIAL OF INTENSITY INSTEAD OF  THROWING IN THE TOWEL   Most of us have viewed “getting healthy” as a series of sprints.  We go ALL IN when conditions are perfect, focus hard on achieving a short-term goal, then we do one of two things:   quit because “life” is happening achieve our short term goal and go back to our old habits   Neither of these “finish lines” create sustainable health or healthy habits.  This is why yo-yo dieting or on-the-wagon/off-the-wagon plans are the norm. LET'S ACCEPT THAT LIFE HAS NO PAUSE BUTTON.   The key lesson here is that, like it or not, the game of life keeps going.   There is no timeout.   There's never going to be a moment when things are magically easier.   You can't escape work, personal, and family demands. Nor can you escape the need for health and fitness in your life.   We can't “take a break” from parenting, from our marriage or partnership, or from our job or business.     We understand that we just have to muddle through, even when it's hard or we don't feel like it.     We find strategies to make it tolerable, to make things work better, to customize our own approach.     This is what we need to do when it comes to taking care of ourselves.     HOW TO STAY ON OUR OWN TEAM, NO MATTER WHAT   As we discussed in Episode 37, it's NOT about being perfect, it's about staying WITH ourselves no matter what “Life” is throwing at us.     (Episode 37 here: https://podcasts.apple.com/us/podcast/37-embracing-imperfection-other-superpowers-for-getting/id1286869495?i=1000460000175)   As with everything in life, the “All or nothing” mentality rarely gets us “all”.  It usually gets us “nothing”. Our new mantra should be “always something”, no matter what it is.     SKILL 1: Adjust your intensity to fit what's happening in your life.    Instead of focusing on what you are NOT up for, put your energy and focus on what you ARE willing and able to do today to be healthy mentally and physically.   Are you willing to fill a big water bottle and commit to drinking it? Are you willing to pack a lunch or healthy snack? Are you willing to go to bed on time instead of staying up? Are you willing to go for a 15 minute walk? Are you willing to breathe and stretch for 5 minutes? Are you willing to schedule a time to connect with a friend?    SKILL 2:  Aim for a little better.   Don't overlook seemingly small opportunities to make better choices.  This is the OPPOSITE of throwing in the towel!   Examples: Sparkling water instead of alcohol Herbal tea in the afternoon instead of coffee A side of veggies instead of fries An apple instead of chips   SKILL 3:  Identify likely obstacles and plan for them.  Otherwise known as: Know thyself!   Becoming aware of our patterns and most common obstacles – and getting creative about workarounds – makes life feel so much more peaceful!   Examples:   If you know your mornings are hectic, can you pack a lunch the night before?   If you know your weekday evenings are busy, can you plug in a crockpot, prep some food on the weekend, or make a healthy casserole to re-heat?     If you know you are likely to talk yourself out of going to the gym, can you schedule with a friend so you feel more accountable?     EXTRA CREDIT:    To dive deeper into this perspective shift, and the skills required to hold onto it, check out the article from Precision Nutrition that inspired this episode:     https://www.precisionnutrition.com/pause-button-mentality   We'd love to know your thoughts.  Was this helpful? Do you have other topics you'd like to hear us discuss?  Let us know on our MYB Facebook page!    xo,   Lisa and Jenny, co-hosts The Mind Your Body Podcast

Episode 37: EMBRACING IMPERFECTION AND OTHER SUPERPOWERS FOR GETTING (AND STAYING!) HEALTHY One of the most common reasons people give up on their health goals and habits is they make a “mistake”.    This one mistake often leads to a cascade of bad decisions because “I've already screwed up anyway”.   The EMOTION around “falling off the wagon” is heavy, weighty, and overwhelming. We often can't sit in the friction of it.  So we tell ourselves one or a combination of:   “I never stick to anything” “I'll get back to this when life calms down” “Nothing every works for me so why try” “I need someone to hold me accountable/slap food out of my hand” “What used to work for me doesn't work anymore!”   This is the endless loop so many of us find ourselves in when we decide to “get healthy”.  Today we're going to share how escape this cycle and figure it out for real!    BUILDING YOUR SUPERPOWERS FOR SUCCESS   Before you even start THINKING about food and exercise, you need to set yourself up for success/not repeating the same mistakes of the past.  Below are some of the key ingredients you will need:   SELF-COMPASSION & LETTING GO OF SHAME:   You've been doing your best up to this very moment with the tools, resources, information, and support you've had.  The coping tools you've used served a purpose. Perhaps it's time to build a better tool box but LET GO of judgment about what you've needed to feel safe and grounded.    You did NOT invent your relationship with food, body, and diet culture.  This was handed to you through your circumstances and your environment. Let go of this baggage and allow space to start to create something new.   A DECISION TO NOT GIVE UP: This is a big one.  Once we decide that we are worth the effort, you start to be able to find solutions to the obstacles that seemed insurmountable.     Not giving up requires us to:   Embrace imperfection Be honest with ourselves   Set and gently enforce healthy boundaries Be solution seekers (lack of time, limited budget, lack of social support, frustration/apathy, etc.) Take one choice at a time  Leave the past behind and don't borrow trouble from tomorrow   You WILL have learning opportunities but this doesn't mean anything about your character, degree of willpower, or your destiny.  Instead, they are opportunities to learn and to iterate – to become the scientist in your own life! NOURISH YOURSELF > RESTRICT YOURSELF:   There are life-changing benefits to nourishing your body, the least of which is weight loss or body composition.     These include:  Better energy Improved mood stability (blood sugar balance) Shifts in hormone balance (sex, adrenal, thyroid) Increased resilience to infection Reduced risk of disease (all kinds) Significant improvements in cognitive function   CURIOSITY AND EXPERIMENTATION: Once you let go of rules and start to partner WITH your body instead of battling it, much of the sense of rebellion and confusion starts to dissipate.  You logically understand that whole, nourishing food makes more sense than chemical laden processed food products. From here, you can start to experiment with the types of real food that work best for YOUR body, lifestyle, preferences, family, and goals.     Start with one meal.  Instead of a fast food breakfast, experiment with making a protein smoothie or an omelet at home.  See what shifts. Keep experimenting.   You deserve to feel good.  Most of us weren't taught how to take care of ourselves.  The good news is that it's never too late and it's not nearly as hard as you might believe.  We'd love to know your thoughts.  Was this helpful? Do you have other topics you'd like to hear us discuss?  Let us know on our MYB Facebook page!    xo,   Lisa and Jenny, co-hosts The Mind Your Body Podcast

MYB EPISODE 36: Travel Light through the Holidays (Also, stick around for some "light" bloopers at the end) In Episode 10, we shared our best tips and strategies for navigating the holidays in a way that makes you feel healthy, joyful, empowered, and connected.   https://themindyourbody.podbean.com/e/10-setting-yourself-up-for-healthy-happy-holidays/ Even if you've listened to that one, you might want to go back and listen again. In today's episode, we're talking about how you FEEL about the approaching holiday season.  Many of us feel stressed just THINKING about the holidays.     REGARDING THE HOLIDAYS, WE OFTEN STRESS ABOUT:   Finances Travel: Across town or across the country! The pressure to create Holiday Magic for our family (decorating, find the perfect gifts, wrapping presents, hosting gatherings, creating memories) Additional social functions  Fear of losing control of food choices Feeling like there's less time to exercise Lack of sleep because of the heap of additional responsibilities on top of all the existing ones!   Even for those who love the holiday season, just thinking about the holidays can cause us to clench up!   WHAT IS STRESS?    According to the Encyclopedia of Behavioral Medicine:   “Humans experience stress, or perceive things as threatening, when they do not believe that their resources for coping with obstacles (stimuli, people, situations, etc.) are enough for what the circumstances demand. When people think the demands being placed on them exceed their ability to cope, they then perceive stress.”   So basically, stress often is our perception of a situation rather than the situation itself.     SWITCHING UP OUR APPROACH/MINDSET FOR THIS HOLIDAY SEASON   What if, instead of viewing the next couple of months as an inevitable landslide of overspending, overcommitting, and placing everyone's needs above our own, we decided to take the pressure off IN ADVANCE?   What if we this year we decide to TRAVEL LIGHT through the holidays?    TRAVEL LIGHT:  A DEFINITION   Having the mindset of traveling light means not taking a situation more seriously than absolutely necessary.     In this scenario, it means prioritizing the things about the holidays that are meaningful to you and letting go of all the perfectionist details (the perfect gift, the perfect décor, the perfect party, the perfect macros.)   WHAT DOES THIS MEAN IN REAL LIFE?     It means communicating to your family/friends that you intend to ENJOY the holidays this year which means focusing on CONNECTION.   It means everyone pitching in to create THE MAGIC.   It means scheduling time for you to meet your needs. It means setting a budget:  overall and for each person you're shopping for. It means being intentional about your indulgences so you can enjoy holiday foods without feeling out of control. It means making bedtime a priority no matter what.  It means ignoring all the hype about New Year/New You that's going to be barraging your social media feeds We'd love to know your thoughts.  Was this helpful? Do you have other topics you'd like to hear us discuss?  Let us know on our MYB Facebook page!    xo,   Lisa and Jenny, co-hosts The Mind Your Body Podcast

In this podcast we are not here to talk about "calorie burning", we are going to dig much deeper into the benefits of exercise. (The intended audience is not for those struggling with an ED related or exercise compulsion disorders) Physical & Emotional Benefits: Creates a closer partnership between you and your body Helps you tune into your body's signals May inspire you to nourish/fuel yourself a little better Creates MORE energy (mitochondrial density) Helps offload stress Improves the ability to regulate blood sugar (all types of exercise but particularly resistance training via increased lean muscle mass) Brain health:  Exercise is proven to be helpful for preventing age related neurodegeneration. It's also been shown to be helpful for depression, anxiety, and other mood disorders.  Helps you get your mojo back. You know what this means!    Exercise as a Path to Connection: Exercise can help you find a tribe of health-minded people, whether it's a friend you walk, a weekly yoga or fitness class, a running group, a Crossfit box, etc.   Tips/Ideas to Experiment With:    Start where you are given your motivation, time, energy, and ability.  Take small movement breaks, try a free class, schedule a walk with a friend.  Don't wait to start doing SOMETHING. Our bodies are meant to move! Consider hiring a trainer if you're unsure what to do or focus on.  Correct form is key for avoiding injury. Try new forms of movement, especially those that feel like play. If you're focusing on cardio, consider adding some resistance training If you're already exercising, consider taking on a new challenge or performance goal to help inspire you and keep you from getting in a rut. We'd love to know your thoughts.  Was this helpful? Do you have other topics you'd like to hear us discuss?  Let us know on our MYB Facebook page!    xo,   Lisa and Jenny, co-hosts The Mind Your Body Podcast

Escaping the Gap Between Knowing and Doing In our last episode, Episode 33, we discussed the importance of setting the right goals and creating a realistic plan to help you reach them.  Today, we're going to backtrack a little to address the dreaded gap between knowing and doing. So many of us are living in the chasm between feeling like we SHOULD do something (eat better, exercise, meal prep, go to bed earlier…) but just NOT doing it. We talk endlessly to our friends and family about it, we think about it constantly, we guilt trip ourselves every evening, and yet we're STILL not taking action. What IS that?! Often, we don't even know what's happening here and it's zapping our emotional energy, mojo, and mental bandwidth.   Overthinking:  Overthinking without action often leads to frozen inertia.  We think we have to have the perfect plan in order to make progress. We think we're such a HOT MESS that a complicated, battle worthy plan is necessary for us to unravel all of our “brokenness”.    Overwhelm:  We think we have to go ALL IN in order to move the needle.  This leads to a sense of overwhelm before we've even taken one step.   Resistance:  Internal resistance or rebellion can come from a variety of sources.    FOMO:  We may have an underlying sense that it's unfair that we have to eat differently than the people around us.    Lack of support: The people around us may not want to make any changes and this can make it really hard to get motivated to take action.   Pain point isn't acute enough: We may simply not feel sufficiently compelled by our situation to make the sacrifices necessary to do things differently.  I think this is the biggest - and least recognized - culprit that keeps us stuck in that gap between SHOULD and taking action.    Living in the gap between knowing and doing is a damaging state of existence.  It's SO draining!  If you're simply not ready to take action, LET IT GO for now.  Consider setting a date on the calendar to reevaluate in a month or two and make a conscious effort to not think about this until then. We'd love to know your thoughts.  Was this helpful?  Do you have other topics you'd like to hear us discuss?  Let us know on our MYB Facebook page!   xo,   Lisa and Jenny, co-hosts The Mind Your Body Podcast

In this episode, we talk about the importance of setting health promoting, realistic goals and making sure the approach (pace, level of flexibility, etc) aligns with your vision of health.    Many of us don't think this through which is why we either get impatient and throw in the towel OR we get sucked into the obsessive vortex of counting macros, worsening body image, and trying to get ultra lean when this wasn't even our goal at the outset.    https://www.precisionnutrition.com/cost-of-getting-lean:   Myth #1: With just a few small, easy, hopefully imperceptible changes to one's diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.   Myth #2: “Getting healthy” or “losing weight” involves massive, painful, intolerable sacrifice, restriction, and deprivation. Of course, neither of these are true.   Reality #1: The process that helps you lose “the first 10 pounds” isn't the same one that'll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.   Reality #2: If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photo shopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren't willing to pay.   Reality #3: However, if you're okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.   HOW TO SET HEALTH PROMOTING, REALISTIC GOALS   Step 1:  Get very specific about what you want to achieve:    Do you want better energy? Do you want to address a specific health issue (blood sugar, high blood pressure, inflammation, autoimmune condition, etc.)? Do you have an event you want to be better prepared for (hiking in Colorado, an international trip, a race, etc.)? Do you simply want to feel more confident, acceptable, or sexy?  If so, this is a sign that there you may have some work to do to shore up other areas of your life (purpose, connection, joy) and/or may need some help resolving body image issues, past trauma, etc.  This kind of vague goal is very unlikely to inspire you to stick to healthy habits over time – in fact, it often triggers emotional eating and even disordered eating patterns.    Step 2:  Get clear on the amount of time and attention you're willing and able to devote to this goal Be realistic, knowing yourself and your schedule as you do   Step 3:  Seek support Friends Family Coach Therapist xo,   Lisa and Jenny, co-hosts The Mind Your Body Podcast  

Episode 32: How to Restart When You Feel Stuck   STRATEGY 1: Stop focusing on feeling stuck or overwhelmed.  Ruminating on the problem is only making you feel more stuck.   STRATEGY 2: Shift your focus and attention from the problem to, “What's ONE small thing I can do in THIS hour to move forward?”   There's an endless variety of things we can do immediately to remind ourselves that there is NO crisis and that we are, in fact, NOT STUCK:   Get up and stretch, taking several deep belly breaths Tackle one small item on your to-do list (phone call, etc.) Make your bed Put the laundry away Pack a healthy snack or meal to take with you tomorrow Take a short walk – just walk outside and go Go to the grocery store and shop the perimeter to pick up a few things to create some simple healthy meals.  You don't need a long list or a meal plan; just go.      You may be thinking:  “But NONE of these things are going to make a big difference anyway so why should I even try?”     This, right here, is the problem.  We UNDERVALUE the small things that make us feel like organized, intentional action takers.   We expend so much energy focusing on HOW FAR we have to go that we freeze.     We feel a panicked, clenched sense of overwhelm that makes us feel helpless, hopeless, and stuck.      STRATEGY 3: IMAGINE YOU'RE COACHING SOMEONE ELSE WHO IS FEELING STUCK: You would remind them of ALL the hard things they've handled.  You would invite them to have compassion for themselves You would lighten their burden by helping them shift their focus from feeling stuck to small opportunities to take action TODAY. You would encourage them to let go of fear of failure. STRATEGY 4: NOTICE YOUR EXCUSES AND QUESTION THEM: This day has been crazy, let's just run and grab something. I don't even care anyway. I've already screwed up today so whatever. I'll make better choices tomorrow.   I've been so good; I deserve a treat! It's just one small thing, what can this hurt?   There is ZERO judgment in any of these excuses.  The problem is that they are INCOMPLETE THOUGHTS and they make us feel like there are multiple versions of ourselves that are at war with one another!   If you're going to run and grab something, could you run and grab a chef salad, a bunless burger, or a rotisserie chicken? If you're honest with yourself, you DO care. You want to be healthy AND you want to be able to trust yourself to follow through on your intentions. If your child made a mistake, would you encourage them to throw in the towel and keep making that same mistake?  The first step of getting out of a hole is to STOP DIGGING. We imagine that our future self will magically have more grit and motivation than our exhausted current self.  The fact is that we create our OWN motivation by staying on our own team and not constantly giving up and starting over.  You absolutely DO deserve a reward but is momentary pleasure in your mouth the most compassionate way to  care for yourself? Could you reward yourself in a way that gives your future self a gift as well? Our life is an accumulation of ALL the small choices:  Our finances, parenting, career, relationships, the state of our home.  When we keep telling ourselves the small things don't matter, we're entrenching patterns that land us in places we don't want to be.  STOP DIGGING.    THE GREAT NEWS: It takes about 3 small actions to start building confidence and momentum.  It takes 24 hours of eating better to notice a change in our mental and physical state.     STRATEGY 5: PRACTICE   NONE of this is one and done.  You can't hear this and simply say, “Ok, I've got it now!”   Practice refocusing  your attention when it starts to drift back to emotional overwhelm or feeling stuck.   Practice reminding yourself that you are NOT stuck, you merely stopped for a minute and can restart at any moment.   Practice turning off the thought faucet and shifting to what you can DO instead.   Practice staying awake in the driver's seat of your own life.  This doesn't mean you have to hustle 24/7. Rest when you need it.  Allow yourself to feel your emotions without fear.   Practice giving your tomorrow self little gifts like getting your clothes ready, packing your lunch the night before, going to bed at a reasonable time, packing your gym bag, organizing your calendar,etc. It'  this sense of continuity between our present and future self that will allow you to move through the friction of saying no to the wine or brownie, NOT because they're “bad”, but because your TOMORROW SELF deserves better.  xo,   Lisa and Jenny, co-hosts The Mind Your Body Podcast

MYB EPISODE 31: Why We Benefit from Guided Support or Coaching  Good coaches do the following:    Create a safe environment that allows you to see yourself (patterns, behavior, personal narrative, past traumas) more clearly and objectively; Identify gaps between where you are and where you want to be Provide intentional thought, action and behavior changes in a strategic, non-overwhelming way Guide the building of the structure, accountability, and support necessary to ensure sustained commitment   Why is it so hard to do this work alone?   Change is really hard but staying stuck is harder We don't know where to start  It's difficult to identify entrenched patterns that have come to feel “normal” to us but that may be holding us back  It can be painful to individually assess the role that past trauma has played in forging our current reality We may not have the most current, validated information We aren't sure how to put all the pieces together in a way that works for our actual life in a sustainable way We don't have the support we need to troubleshoot problems as they arise or to keep going when we simply don't feel up for it.    The importance of hiring a coach who is a good fit for you:   Are your expectations similar? Do they seem like they understand you? Are they empathetic? Is this someone you can see yourself trusting and being able to open up to?  On July 14th, my 6 week transformation program launches and runs through August 25th.     THE PRIMAL TRANSFORMATIONS 6 WEEK COACHING PROGRAM WILL HELP YOU ACHIEVE THE FOLLOWING:   Create a real food template that shows you which foods make the most difference for fat loss without hunger and without supplements/gimmicks Figure out how to eat a consistently healthy diet without feeling sad, deprived, restricted, or vaguely homicidal.

MYB EPISODE 30: The Life-Changing Magic of Consistency This conversation is based on the assumption that you've thought through a change you want to make and that it genuinely matters to you.      If you're not sure you're truly committed to a goal, you may want to go back and listen to Episode 13 where we talk about connecting your health goals to what you actually care about and why this is absolutely critical.    In Episode 11, we talk about the importance of celebrating small wins in order to inspire ourselves to keep going. Go back and listen to that one if you haven't already!  The Law of Inertia:  An object at rest stays at rest, an object in motion stays in motion.  It takes so much more energy than to start than to stay in motion. Get started, take action, and build momentum.  Transfer planning energy into DOING energy.   The problem with Grand Plans: They're overwhelming, complicated, and feel risky.  Instead: Set yourself up for success (food environment, schedule, communication with others) and then take one choice at a time.     The slippery slope of rationalizing the easier choice:  The fable of the two wolves. The one that wins is the one you feed.  Creating self-trust and the sense that we can effect change in our lives starts with the SMALL DECISIONS.     The problem with winging it.  Conditions aren't always going to be perfect or ideal.   STRATEGIES TO EXPERIMENT WITH:   Plan ahead but don't over-plan.  Schedule a realistic amount of time to shop, cook, exercise but don't over-plan or over-schedule.  Simple is best.    Systematize:  You CANNOT rely on willpower.  You have to establish habits. Automate so you don't have to spend your time and energy on things that could happen automatically.  When “Life” happens, you don't want to revert to your old habits – you must replace those with new ones. A white-knuckle grip on willpower simply isn't sustainable. Pick one strategy.  Only one. Practice it until it becomes a habit before adding a new strategy.   EXPECT FRICTION and plan for what you'll do when you hear yourself thinking “I don't even care anyway”.  You're likely saying this because you've overcomplicated your strategy and you're overwhelmed (see #1!).    Notice when you're starting to negotiate with yourself or make excuses that YOU aren't likely to feel proud of later.  Even if you need to modify your plan – that's life. Be honest with yourself about why and don't disassociate from your goals.      The Power of Consistency:  Results come, not just with intentions and effort, but when you have the right strategy and implement it consistently.  Be committed to the daily process without being attached to the daily result. If you plant a seed in your garden, you tend it and do the work knowing that harvest requires time, effort, and the right strategy.    Figure out what motivates you.  Is it other people? Is it downtime?  Is it a small reward such as a good coffee?  Is it taking action and feeling proud afterward?   As always, we'd love to know what questions you have and what your experience is!  Reach out through our Facebook page and let us know.   xo,   Lisa and Jenny, co-hosts The Mind Your Body Podcast   Jenny's website: https://www.somawichita.com/ Lisa's website: https://www.primaltransformations.com/

THE QUEST FOR PERFECTION: IS IT SABOTAGING YOUR GOALS?  In this episode, we discuss how the quest for perfection in any area of our life can keep us stuck.   We've all heard the quote:  “Don't let the perfect be the enemy of the good”.  Unfortunately, society doesn't really back us up on this one.     Instead, we are taught to think in black and white.  We tend to think in terms of being on-plan or off-plan, good or bad, on the wagon or off the wagon, all in or off the rails.     WHY PERFECTION MAY BE KEEPING YOU STUCK   If we think the only two options are to A) Do nothing or B) Do ALL the things perfectly, this can lead to a few different outcomes, none of which are very helpful:   We're able to go all in/be perfect for a period of time but when “life” happens (as it will!), we see no other option but to chuck it all in “until life calms down” (does it ever?!).     We don't feel ready to start making ANY changes until all conditions are perfect, we have the perfect plan, and we have every single variable mapped out.  Often, this means postponing any changes until that mythical “later”.   We stay “on plan” all day or all week but one “mistake” and we decide to chuck it all in and just do whatever until tomorrow or Monday “because we've already screwed up” and “I don't even care anyway”.  UGH. #shamespiralofdoom     STRATEGIES TO EXPERIMENT WITH:   Identify 1-2 small changes that you can realistically see yourself being consistent with in the week ahead.  Make sure they are REALISTIC and non-overwhelming!   If you have  a plan and make a mistake, avoid drama.  What you did/ate at one meal has zero bearing on what you do/eat later!  Don't add insult to injury by adding drama and shame.     Get clear that lifestyle changes allow you to achieve a result but, more importantly, to SUSTAIN a result.  All in “perfect” plans aren't remotely sustainable and you're likely to have to do the work all over again later.  Slow change is so much more impactful than “rip off the band-aid” approaches!    As always, we'd love to know what questions you have and what your experience is!  Reach out through our Facebook page and let us know.   xo, Lisa and Jenny, co-hosts The Mind Your Body Podcast

MYB EPISODE 28 INTENTION IS THE NEW “HUSTLE” In this episode, we discuss the importance of being intentional about where we spend our time, energy, attention, and focus.     Being intentional requires us to get clear on what we really value AND what we don't so that we're not accidentally spending time on things that don't really matter to us (aka scouring diet blogs instead of spending time with family)/   The risk of not being intentional is we can wind up devoting the majority of our time and energy to meeting other people's needs and priorities, hustling for our worth, and numbing out on technology rather than living our purpose.     Time is our most valuable resource.  We know this intellectually but most of us don't live as if we know it!   This episode is all about helping get out of autopilot so you can start living your life on YOUR terms. #noregrets   As always, we'd love to know what questions you have and what your experience is!  Reach out through our Facebook page and let us know.   xo, Lisa and Jenny, co-hosts The Mind Your Body Podcast

In this episode, we talk about why we are we attracted to one-size-fits-all weight loss programs, why they don't give us any real solutions, and what should be looking at instead.   WHAT ATTRACTS US TO QUICK FIX WEIGHT LOSS PROGRAMS?   We are attracted to diet programs (and their marketing messages) because:   We believe we lack of discipline and willpower We crave certainty that something will FINALLY work for us We want a definitive end date (30 days, 6 weeks, etc.) We believe we will be happy, confident, and secure once this extra weight, - this barrier to our attractiveness and confidence - is removed   THE REAL SOLUTION IS MORE NUANCED   We don't want to believe that the real path to deep, vibrant health lies in healing our relationship with ourselves as well as in an array of simple (unsexy!) lifestyle shifts:     More vegetables Less reliance on convenience foods More sleep Being more active Understanding our emotions and triggers Addressing and working through our fears around our self worth, self-empowerment, and sense of belonging   MOST DIET PROGRAMS DAMAGE US, PHYSICALLY AND EMOTIONALLY   How many times have you lost the same 15 pounds only to gain it back (over and over) with interest?  If this is you, you are not alone! Most weight loss programs keep us stuck in rinse and repeat, having to do the same work over and over again.     This cycle is damaging to us physically, psychologically, and emotionally.     Repeatedly feeling like a failure triggers a deep sense of shame and reinforces the narrative that we can't trust ourselves, that we lack willpower, and that we can't be trusted around food.  It also reinforces the notion that healthy eating habits = deprivation and restriction!   After multiple diets, we're left feeling frustrated, demoralized, and certain that nothing will EVER work for us.  This only makes us MORE susceptible to the next new weight loss program, fad diet, extreme boot camp, or gimmick supplement.   Truth Bomb:  When we give our power to a diet program, we are essentially paying a company to traumatize us.    THERE IS NO ONE-SIZE-FITS-ALL SOLUTION   We bring to adulthood a wide variety of emotional baggage, food traditions, physical/genetic traits, health concerns, and unique narratives about our worth and our ability to effect change in our own lives.   Based on this, how can there POSSIBLY be a one-size-fits-all approach to diet, exercise, and weight loss?!  (Hint: There cannot.)   Our eating habits and relationship with food stem from a combination of:   Our childhood food traditions Our sense of control over food growing up (scarcity, clean your plate, etc.) Our body image and whether it's tied to our self worth Our innate ability to emotionally regulate or self-soothe   Healing our relationship with food, body, and self requires self-compassion, patience, and collaborative support.     Let us be clear:  Healing does NOT happen through a rigid meal plan handed to you by a stranger.     WE NEED TO BE WORKING ON THE REAL ISSUES   What triggers my emotional eating? Am I stuffing, numbing, and distracting myself from emotions that feel too painful? How can I meet my emotional needs in a healthier way? What's the worst that could happen if I don't lose weight? Where does my confidence and self-worth come from?   YOU MAY NEED SUPPORT   While it is absolutely possible to figure this out for yourself and we encourage you to try, you might shortcut the process by seeking support from others who are not in the diet world.     Jenny and I both do this work with clients, albeit from slightly different angles.  We also have a network of people that we can refer you to.   We started this podcast because we want to help free you from diet prison so you can heal your relationship with food, body, and self.     If you're not sure where to start, reach out and let us help:   Lisa:  Lisa.primaltransformationsa@gmail.com Jenny:  somarecovery@gmail.com   Have suggestions for future podcasts?  Please connect with us on our Facebook page!     xo, Lisa and Jenny, Co-Hosts The Mind Your Body Podcast

In this episode, we talk about some of the biggest barriers to showing up fully in our lives.   We are taught to believe that having compassion for ourselves, or having grace for our current circumstances, will make us lazy, complacent, and unmotivated.   We're afraid to let go of shame and guilt out of fear that we will eat ALL the things, never exercise, and become unproductive sloths.     This couldn't be further from the truth.  In fact, the truth is just the opposite!   It's not UNTIL we have grace for ourselves - It's not UNTIL we have grace for the circumstances that created our current reality -  that we can finally gain clarity about how we want (and deserve) to move forward.   Shame prevents us from looking objectively about how we got where are.   Shame prevents us from having grace for the coping mechanisms that have helped us get through our days.     Shame doesn't allow us to get curious about how we might start creating the reality we know we're capable of and fully deserve.   We imagine some future reality in which we'll feel more “ready” to take action, show up, or “do the thing”.   How do you know if shame is acting as a roadblock in your life?   Here are some clues:   Are you a perfectionist?  Do you believe if you can't do something 100%, it's not worth doing at all?   Do you All we are guaranteed is now.  The past only defines our now if we allow it to do so.     Start on the project Wear the outfit Go to the event Speak up for what you need and deserve Show up as your authentic self   You are READY – you are WORTHY – now.   Build in some rewards. Get to know what puts you in a more motivated headspace.     Build in margin and time for recovery.     Avoid perfection, which leads to burnout.     Focus on what you're willing and able to do today and let the rest go.  Progress NOT perfection, friends!   Have suggestions for future podcasts?  Please connect with us on our Facebook page!     xo, Lisa and Jenny, Co-Hosts The Mind Your Body Podcast

In this episode, we share our 10K view of the root causes of food and body image issues.   The goal for this conversation is to help you understand that our eating behaviors and body image issues are often *symptoms* of deeper concerns, such as: Trauma (physical, emotional, relational) Shame Self esteem/self worth issues "Leaky" boundaries (over-functioning for or trying to please others) A deficit of connection, rest, creativity, and purpose Keep in mind that you don't have to FIX any of these things right away, but it can be very helpful to understand that your coping behaviors (emotional eating, restricting food, over-exercising) are serving some purpose for you.     The first step to healing is FLOODING yourself with compassion and getting clear that you've been doing your best, given the tools you had.  Then, and only then, can you start to gently consider more useful coping strategies and/or asking for help.   When we skip the step of addressing what's driving our behavior and go straight to focusing on diet or exercise, we're only addressing the symptoms, rather than the root cause.  It's like walking around with a rock in our shoe and taking ibuprofen instead of taking the time to stop, remove our shoe, and address the problem.   We will take a deeper dive into each of the underlying issues mentioned above in future episodes.  For now, we'd like you to step back and gently consider whether there might be underlying issues that are keeping you stuck in behavior loops that make you feel frustrated, ashamed, or stuck.     This sounds painful to look at, but, for most people, it's much LESS painful than letting these things fester.   Resolving our deeper issues allows us to release self-defeating patterns and heal our relationship with food, body, and self.   Have suggestions for future podcasts?  Please connect with us on our Facebook page!     xo, Lisa and Jenny, Co-Hosts The Mind Your Body Podcast

In this episode of the MYB podcast, we talk about the impact of chronic dieting on your body and mind and why this may be the reason you can't seem to lose weight no matter what you try.     We explain the concept of reverse dieting or metabolic healing and how to use this tool to rev up your metabolism and create sufficient margin for future healthy weight loss cycles.     WHAT WE'VE BEEN LED TO BELIEVE:   We've been told for years that less food and more exercise is ALWAYS the solution for weight loss.   THE TRUTH:   The truth is that our bodies are designed to adapt and react to our environment.  If we are chronically underfed and/or over-exercising, our body is going to react as if there is a crisis and do everything it can to protect us from starvation.   This shows up as you eating a ridiculously low number of calories (1,200 is the number we often see) and STILL not losing weight.  All the while, you feel hangry, exhausted, unmotivated to exercise, and frustrated that no matter what you do, the weight won't budge.  We are here to tell you that no matter how long this has been your story (and it's been decades for some of us) that you are not alone, that your body is trying to protect you, and that this IS fixable!   THE GOOD NEWS: YOU CAN'T BREAK YOUR METABOLISM:   Just like our metabolisms down-regulate to protect us in times of famine, they also up-regulate in times of plenty.     This is terrifying for many women because we fear that healing our metabolism means 1) weight gain and 2) loss of control with food if we ease up on caloric restriction.   In this podcast, we explain the ways chronic dieting/undereating impact more than just your fat cells.  This will probably explain a lot about how you've been feeling.   We then show you how to begin to remedy the situation.  If you need help or support, be sure to reach out and ask for it!  If you would like help with reverse dieting or metabolic healing, you can contact Lisa at lisa.primaltransformations@gmail.com. If you would like help to stop obsessing over food and regain your self worth, contact Jenny at at jenny@rlcwichita.com. WRAP-UP: Contrary to what we're told, food is our ally on the journey to vibrant health and healthy body composition, not our enemy.   If you have questions or ideas for future podcast episodes, please chime in on our Facebook of the Mind Your Body Podcast Facebook Page.  We'd LOVE to hear from you!   If you find this episode valuable, please do us a favor and share it on social media or with a friend.  Also, please be sure to subscribe and leave a review. You will be helping us share the message that a healthy mind and body are possible; obsession, restriction, and shame not required.     xo, Lisa and Jenny, co-hosts The Mind Your Body Podcast   Lisa Perkins, ACSM CPT, MS LIS, and Precision Nutrition Coach Owner of Primal Transformations Email:  lisa.primaltransformations@gmail.com   Jenny Helms, LMFT, Disordered Eating Coach & Therapist Licensed Practitioner at Real Life Counseling & Owner of The Shameless Shrink Email: jenny@rlcwichita.com  

No Time to Get Healthy? Isn't it frustrating when you want to get healthy but you don't feel like you have any wiggle room in your schedule to make it happen? Today's episode is all about strategies for fitting in healthy habits without tipping over your stress bucket. HOW TO FIT IN THE THINGS YOU CARE ABOUT   1:  TIME MAPPING: Start to get clear on how much extra busyness you may have in your schedule. Record what you're doing for a day or two to see how time you're spending on things you care about (work, family, social time, etc.) vs. engaging in time sucking activities that don't bring much joy and can actually leave us feeling more drained (social media scrolling, Netflix, etc.). Time mapping allows you to see if there are disparities between what you THINK are your priorities and how you're actually spending your time.  You may be surprised at how much more time you have than you realized, just as we were! Caveat:  Time mapping is not about figuring out to be productive 24/7.  No, it's all about clearly assessing your situation so that you feel more in control of your time. Free time-mapping pdf   2:  THE 80/20 PRINCIPLE   Also known as the Pareto Principle, this is the idea that in many situations,  80% of our results come from 20% of our efforts. This principle allows us to focus on the things that truly move the needle for our health.   Examples of the Pareto Principle in Action: Batch cooking meat and veggies vs. complicated recipes that only last 1 meal Going to bed so you'll be rested and productive vs. staying up to do chores or look up recipes Doing 20 mins of heavier resistance training vs. an hour of cardio Making time to sit down and eat mindfully vs. gobbling food in the car or while you're multi-tasking.   3:  GET IT ON THE CALENDAR Meal planning Shopping Food prep Exercise Social time/Play/Fun Planning a week or 2 in advance allows you to see ahead of time where you might hit roadblocks that interfere with your healthy behaviors.   4:  GET AHEAD OF POTENTIAL ROADBLOCKS If you don't plan ahead, you might forget that the coming weekend will be taken up with a seminar, which means you won't have time for shopping or food prep.  If you are looking ahead a bit, you can work around these events and be sure to get everything in. Examples of Potential Roadblocks:   Evening meetings Kids activities (parties, practices, sporting events, etc.) Travel Houseguests Parties Letting roadblocks derail you leads to frustration and can cause you to throw up your hands, thinking “I'll get back to this when life calms down.”  Get clear that life probably isn't going to calm down (sorry!) and start to work with the life you have.   5:  USE THE “IN BETWEEN” MOMENTS You don't always need a huge chunk of time to get things done and, actually, this is a form of black or white, all or nothing thinking.  Don't skip it because you don't think you have time to do something “perfectly”. In just 15 minutes, you could: Cook a batch of taco meat Do a short workout or go for a walk Cut up  veggies to stir-fry that evening   6:  BALANCE YOUR RESPONSIBILITIES If you're a mom, this can feel tricky since that is your #1 priority but know that getting healthy allows you to show up more fully AND be a great role model for your kids. Learn to delegate chores. This will help them in the long run! Communicate with your family so they understand why you need to set aside time for things like cooking, exercise, and sleep   WRAP-UP: This episode talks about the tools and strategies we use with our clients to move past the obstacle of “not enough time”.   Very likely, we missed some.  If you have ideas or recommendations that might be helpful to others, please chime in on our Facebook on the Mind Your Body Podcast Facebook Page.     We'd LOVE to hear from you!   xo, Jenny and Lisa, co-hosts The Mind Your Body Podcast  

Do you feel like you're spending way too much on healthy food OR does the thought of spending more stop you from Getting Started? 1) You're not necessarily spending more. Do a side-by-side comparison to what you're actually spending now, including fast food, take-out, and restaurant meals.  While your grocery bill may be a bit higher, it's important to note that groceries are a one-time expense. When you reduce or eliminate all the extra food and meal purchases, your per meal cost is likely to be lower, not higher.   2) Get clear about your priorities.  If you think you can't afford to eat healthier food but you can afford drive two brand new cars or go on expensive vacations, you may want to consider readjusting things a bit.   In the beginning, it's hard to wrap our heads around the benefits but it won't take long to see the dramatic impact a diet packed with nutrition has on every member of the family.       Money Saving Hacks:   Plan your meals and shop accordingly.  This doesn't have to mean complicated food prep.  Planning meals and only buying what you need simply helps ensure you won't be wasting food (and money). Organize your refrigerator and freezer so you can conveniently access the food you prepare.  When the fridge is disorganized, food can get lost in the back and have to be tossed. Note: Square glass containers are optimal for refrigerator storage because they are clear, stackable, and there is less wasted space than with round containers. Purchase a small cooler bag you can use for lunches and on the go snacks.  Pack your food the night before, if possible. This way you won't be tempted to seek out meals and snacks on the go. Use the EWG Dirty Dozen and Clean Fifteen lists to decide which produce to buy organic or skip altogether if it's not available or is too expensive If you can't afford to buy grass fed or organic meats, get conventional lean meats instead. Animals raised conventionally are fed GMO corn and soy as well as antibiotics.  The toxic by-products are storied largely in the animal fat. By purchasing lean cuts of meat and/or trimming off the fat, you eliminate much of this toxic burden.   Make your own healthy salad dressings, mayonnaise, kombucha, etc. rather than buying expensive pre-made versions.  Don't be too concerned about regular condiments such as hot sauce and ketchup.   Frozen veggies are an inexpensive shortcut, save prep time, and avoid waste. Buy in-season produce for things you want to buy fresh. Start a container herb garden for your window or front porch.  This is easy and takes up very little space. Fresh herbs can transform even the most simple meal into a culinary experience!   Where to shop:   Farmer's markets.  Go to Local Harvest.org to find a farmer's market in your area.   Aldi: lots of organic and gluten free options now Buying meat in bulk (go in with friends) directly from farmers.  Go to eatwild.com to find a local supplier in your area. CSA's (Community Supported Agriculture).  Go to Local Harvest.org to find a CSA in your area   Consider the savings from spending more on quality food: Reduced medical expenses No need for diet plans, shakes, or weight loss supplements More productive/fewer sick days Summary: Eating healthy does not have to mean getting a second mortgage or even spending more.  It also doesn't require you to eat foods that taste bland or boring. Hopefully the tips provided in this podcast will help you get a little more clear about your priorities as well as be a little more efficient with your food budget.   Questions? Feedback?  Please connect with us on the Mind Your Body Podcast Facebook Page.  We'd LOVE to hear from you!   xo, Jenny and Lisa, co-hosts The Mind Your Body Podcast

Doing the Work: Part 3 Have you ever decided you wanted to accomplish something and then repeatedly find yourself NOT doing the things required to achieve that outcome?  If so, welcome to the human race! This episode is Part 3 in our series on Doing the Work. In Doing the Work  Part 1, we discussed: Setting realistic and compelling goals Identifying the specific actions necessary to achieve that goal Creating an empowered mindset in order to consistently do the work     In Doing the Work Part 2, we dug into the stories we tell ourselves that keep us stuck and how to move past your negative self-talk and build belief in yourself. --------------------------------------------------------------- In this episode, Doing the Work Part 3, we will discuss the influence our social network has on our habits, goals, and motivation to “do the work”.   We all know from experience that our friends and family exert powerful influence over our choices, the kinds of goals we set, and our motivation and willpower to follow through.   Social influences can be both positive or negative -  or a combination of both!   The key is to get clear on how your friends, family, and even your colleagues may be impacting your behavior so that you can leverage that to your benefit OR at least not be blindsided.     Before you can break old patterns, it's important to get a better understanding of how your family of origin AND your current social network (adult family, friends, colleagues) approaches food, exercise, and health in general.     Below, you'll find 4 key questions that will help you get clear on how your social circle may be helping or hindering your progress.  (Be sure to listen to this podcast episode for discussion about each one):   Question 1. What does your primary social activity consist of? (gatherings focused around food/drinks, hobbies, outdoor activities, etc.)   Action steps:   Engage in hobbies together Just get together and hang out Take your kids or dogs to the park Reach out to a friend (or someone for a walk, hike, bike ride, etc. (activities that allow you to talk) Check out classes and groups focused on active hobbies or wellness activities (hiking club, walking group, yoga class, meditation group, etc.)   Question 2. What is your family's culture around food? (Do all social occasions revolve around food?  Is affection and reward often food-related?)   Action steps: Start to integrate other activities into family gatherings (horseshoes, cornhole, board games)   Use time together, rather than food, to celebrate, show your affection, reward behavior, or provide comfort.     Move away from the clean your plate club AND the sense that you can't throw away junk food leftovers.  Keep in mind: “Free” food isn't really free. Your body isn't a garbage can and you likely have already spent money trying to lose weight or regain your health.   Be willing to have the conversation with your family about your health priorities. Your change WILL impact them so get in front of it.  Make sure they know it's not a rejection of them.   Do NOT assume the responsibility of trying to change others' behavior.  If you're concerned about someone, lead quietly by example instead.   Question 3. Do those closest to you view their health as important (not just weight)? (spouse, parents, close friends, etc)   Action steps: Initiate conversations that let your tribe know you're not judging them or trying to get them to change. Humor helps “Eyes on your own plate” Be open to the idea of being a “healthy rebel”.  If upgrading your health habits is important to you, it's easier if you get used to doing things differently than others around you.   If parents shamed you around food, body, or activity, you may have some work to unpack this.  Do your best not to repeat this cycle with others. Shame is not a motivational tool.   Question 4: Did you grow up with the sense that you can impact your health by making lifestyle changes or were you brought up to believe there's nothing you can really do on your own to improve your health?   Action Steps:   Keep a journal about your food, activity, sleep, and any health conditions or concerns.  This will help you connect the dots between these behaviors and any changes you see in your health.  We can overlook problems that go away and not correlate them to things like drinking more water, getting more sleep, eating higher quality food, daily walking, etc..     Keep a folder of any lab tests you have run with your doctor.  By getting these done periodically, this will give you another objective measure of the impact of your new habits.     Celebrate non-scale victories.  Don't overlook improvements (energy, brain function, joints, mood, skin, etc.) just because the scale isn't moving.  A gratitude journal or segment of your journal is a great way to highlight wins, big or small.   Getting clear on how our upbringing and our social network influence our behavior and what we believe we're capable of achieving is critical if we are to avoid repeated cycles of trying and failing to make changes.     The more you're aware of, the easier it will be to set yourself up for success, regardless of what others are saying, thinking, or doing.   Questions? Feedback?  Please connect with us on our Facebook page!     xo, Jenny and Lisa, co-hosts The Mind Your Body Podcast

Have you ever decided you wanted to accomplish something and then repeatedly find yourself NOT doing the things required to achieve that outcome?  If so, welcome to the human race! This episode is Part 2 of a three part series on Doing the Work. In Part 1 of Doing the Work, We Discussed: Setting realistic and compelling goals Identifying the specific actions necessary to achieve that goal Creating an empowered mindset in order to consistently do the work   In Part 2, we will talk about moving past your negative self-talk and building belief in yourself. Some of the stories and self-limiting beliefs we see include: “I'm just messed up” “I'm broken” “I'm the exception to the rule” My metabolism is broken This runs in my family. I always screw things up. All the people are around me are high performers and I'm the black sheep or underachiever of the family. I don't have anything special about me. Nothing has worked for me. What used to work for me doesn't work any more. I'm too emotional for my family or I'm oversensitive.   I'm just an emotional eater. I'm disgusting. This is just a habit (therefore I'm powerless over it) I'm addicted to sugar. This is just how I am.   WHERE DO THESE STORIES AND SELF-LIMITING BELIEFS COME FROM? Parents/family:   We gather beliefs from our family, from the things that are said and those that are unsaid.   Social media – provides confirmation bias of what we think we need to do. We think it's inspiring but is it actually shaming.  We have to be vigilant about what we expose ourselves to. Advertising/Our culture– sex and youth sell.   It can seem impossible to dislodge these long-held beliefs about ourselves but it IS possible.   Step 1:  REFRAME When you hear the negative voices in your head shaming you or saying you will just fail again, PAUSE. Ask yourself: Is that true? Is that kind? Is that helpful? What one small thing can I do right now to keep moving forward and avoid inertia or shame-spiraling? Choose your words to and about yourself carefully. The words we use to talk to ourselves matter hugely.  They are not just descriptive of our past behavior; they actual send instructions to our brain for future behavior. They can become a self-fulfilling prophecy. Remember:  Our past choices only define our future if we decide that they do!   Step 2: SLOW DOWN Choose 1-2 things that you can commit to being consistent with (walking, meal prep, workouts, going to bed on time, etc.). Part of building trust with ourselves is showing we can do what we said we'd do. This action/feedback loop builds momentum very quickly; this is how we stay motivated to continue! Focus on building habits, rather than hyper-focusing on the goal itself.  Focusing on goals alone implies there is a finish line where you can go back to what you were doing before.  Focusing on habits means you will achieve your goal as a side effect of your habits and be able to maintain your results. Avoid the black and white Achievement/Failure mindset.  Just because you deviate or go slower than you'd like, you're building grit, self-awareness, and new habits by continuing.  Just like anything else in life, achieving goals takes much longer than we think it will. The alternative (quitting, reverting to old habits that don't serve us) undermines our confidence in ourselves and our abilities.  Talk a bit about being a good quitter. The shortest distance between 2 lines is not always linear.  The straight line to the finishing line is a myth. Tune in next week for Doing the Work:  Part Three where we will discuss the influence our friends and family have on our habits, goals, and motivation to do the work we set out to do.   Questions? Feedback?  Please connect with us on our Facebook page!     xo, Jenny and Lisa, co-hosts The Mind Your Body Podcast

  Have you ever decided you wanted to accomplish something and then repeatedly find yourself NOT doing the things required to achieve that outcome?  If so, welcome to the human race! This episode is Part 1 of a three part series on Doing the Work.   In Part 1, We Discuss: Setting realistic and compelling goals Identifying the specific actions necessary to achieve that goal Creating an empowered mindset in order to consistently do the work     1) Is Your Goal Something You Truly Care About?  Is It Too Big? Change is hard.  If you don't have a big enough reason to change, it's going to be very hard to make yourself consistently do the work.     If you need  help getting clear on your “Big Why”, go back and listen to Connecting Your Health Goals to What You Care About Most.   There's a difference between having a “getting back to baseline” goal, such as normalizing blood sugar levels, and a next level goal, such as losing that last 10 pounds.  The first one may be key to your future health outcomes where the latter may be a way of trying to validate your self-worth. It's important to be clear what your goals represent to you and honest about whether they are a) achievable and b) healthy for you.     2)  What IS The Work?  Outcome Goals vs. Process Goals Effective goal setting has two important components:  Outcome goals and process goals. Outcome goals are a result you'd like to achieve and details about WHY you want to achieve this goal. In order to get clear on what it would feel like if you achieved this goal, try imagining what your day would look and feel like.  Be as detailed as possible. Process goals are the actions you need to take consistently to achieve your desired outcome.   EXAMPLE OF OUTCOME AND PROCESS GOALS:   My Outcome Goal:  I want my labs to come back normal within the next 6 months.     My “Big Why”: This goal matters to me because I want to have more energy, avoid future health risks, be around for my grandchildren, and eat in a way that shows I value myself.     My Process Goals: Shop the perimeter of the store, focusing on whole foods I will meal prep on Sundays and Wednesdays I will walk 30 minutes at least 5 days per week I will prioritize sleep I will revisit my goal every single day I will celebrate sticking to my commitments and if I make a mistake, I will get right back to good choices.     3) Mindset Shifts for Success The way you talk to yourself about your choices can spell the difference between consistently and peacefully progressing toward your goals and feeling constantly derailed and disappointed.   Below are some key mindset shifts to print and practice using every day, in every area of your life: I will not make excuses for my choices. I will own the entire experience, from choice to consequence. I will not allow one slip-up to become a landslide. If I make a choice I don't feel good about, I will simply move on to the next good choice. I deserve to feel healthy and amazing. I am not defined by my past choices.   Tune in next week for Doing the Work:  Part Two.     We will be sharing our best strategies to help you let go of self-limiting beliefs and stories that may be triggering you to unconsciously sabotage your goals and replace them with more empowering narratives.   Questions? Feedback?  Please connect with us on our Facebook page!     xo, Jenny and Lisa, co-hosts The Mind Your Body Podcast

  *Disclaimer*  This strategy is not for beginners or for those with a history of disordered eating.  This is for those who have laid a solid foundation of healthy habits and a healthy relationship with food, body, and self and who are ready to pursue body composition changes strategically and without judgment or emotion.     How to know if tracking is right for you right now? What is your history with food tracking?  Did you become obsessive, rebellious, isolated from your life in any way? If tracking made your feel stressed, overly focused on food, or out of balance in any way, it's not a good strategy for you at this time.   How do you feel if you eat something outside your meal plan?  If you eating off plan causes you to feel overly judgmental or remotely ashamed, this is not a healthy tool for you.   Does eating a whole foods diet feel normal to you now (aka have you been eating this way for at least several months)?  If the answer is no, we encourage you to go back and listen to Episode 3:  How and Why to Eat a Whole Foods/Paleo Diet and implement this way of eating. Tracking can come in a few months down the road if you have body composition goals.     Is your weight loss goal coming from a place of fear/shame or from a place of curiosity?  If you attach your self worth to your weight, please go back and listen to Episode 8:  Body Image.  You need to own that you are worthy NOW, before considering an intensive tool like food tracking.   Have you been cultivating joy in other areas of your life (aka filling your mojo bucket)?  Food tracking can be a way of seeking control over your life rather than addressing other critical areas that may need more attention. Self-care, joy, and play are  key to a healthy, balanced life. Cultivate these areas and you are much less likely to seek food for pleasure of comfort.   IF YOU ANSWERED THE QUESTIONS ABOVE HONESTLY AND FEEL LIKE YOU'RE PREPARED TO DO FOOD TRACKING WITHOUT PERFECTIONISM, NUMBING EMOTIONS, OR OBSESSION, READ ON! WHAT TO TRACK AND HOW: If you need a refresher on macros and calories, please go back and listen to MYB Episode #4:  What are Macros and Do Calories Matter?   1) Choose an app such as My Fitness Pal:  I like this app because it has the widest database of foods and has a social component if you want it.   2) Establish a baseline:  Track your food intake as precisely as possible for 3 days without changing anything. Be sure to include one weekend day if you tend to eat differently on the weekend.  This will give you a baseline of your average calorie intake.   3) Set up Calorie Goals:  Once you establish a calorie baseline, you need to set up your MFP  goals. I don't recommend reducing calories more than 20% from your baseline to start.     4) Set up Macro Goals:   Calories per gram for totals Protein*:  .8 to 1 gram per pound of body weight Fats:  no less than 40 grams for hormone production, brain health, blood sugar stability. Carbs:  This depends on a number of factors:  Activity levels, stress, thyroid, sugar issues.  I usually don't recommend women go below 75 or 100 grams.   5) Prepare Simple Foods:  This makes tracking so much easier. You can input a whole recipe into MFP, however, if you wish.   6) Focus on Nutrient Density:  Your body will respond much better if you are giving it the nutrients it needs to function. If you're restricting calories, these becomes even more important.  Trying to fill up your carb needs, for example, with sugar versus starchy vitamin rich veggies will undermine your overall health and make you more susceptible to cravings.   7) Be as precise as possible with quantities:  Portion size is hard to eyeball unless you've been doing this a long time.  A food scale can be helpful for a week or so.   8) Be As Detailed As Possible:   You don't want to undo your work by under or over reporting intake or putting in the wrong food.  ALSO: don't be neurotic. Your food logs don't need to come out to the last gram. Remember: Alcohol needs to be tracked as well.     9) Consider Pre-Logging Your Food:  This makes your decision making so much easier the next day.  You can always adjust as needed if your meals change.   10) Adjust MFP Goals According To Your Results:  Are you losing weight?  Are you starving? Are you stuffed?  Are you lethargic? These are all clues as to whether the calories and macronutrient ratios are working for you.  You need to stay CURIOUS and SCIENTIFIC and adjust as needed.   11) What To Do As Your Body Is Adjusting:  Don't freak out. Just be willing to know there is an adjustment period and be curious.  Don't be afraid to adjust your calories and macros though if you need to. Be aware that cutting out sugar feels tricky.  Ask yourself the question: Am I hungry for real food? If so, you may want to eat something.   12) Carb Cycling:  This is useful for those who strength train or workout hard on certain days of the week.  If you have the premium version, you can set different calorie and macro goals on workout days.   This is useful for metabolic flexibility and recovering from training.  Learn more about this carb cycling here.   13) No more than 8 weeks at a time: 8 weeks should get you started toward your fat loss goal without compromising your metabolism.  Cycle back up to normal calories for at least a month before going into another fat loss cycle. For most people, it's not healthy mentally or physically to eat at a calorie deficit for months on end. Be sure to consult with your health care professional about this if you have any concerns.   CONCLUSION: Food tracking is not for beginners. It is not for people who base their self worth on a certain size or number on the scale.  It is not those who tend to become obsessive about the numbers or feel ashamed if they deviate from the plan. Food tracking is a next level strategy for those who are comfortable with a mostly whole foods diet and who are curious about some body composition changes.  And believe it or not, (unlike other gimicky diet industry ads) we fully believe that you can live a whole, healthy life without it so if If you do try it and it's not right for you, STOP.  Go back to eating real food, moving in healthy ways, sleeping soundly, and cultivating joy and connection in your life. No app required. ;) Questions?  Concerns? Feedback?  Please connect with us on our Facebook page!     xo, Jenny and Lisa, co-hosts The Mind Your Body Podcast

16: How to Stay on Track when Life Happens For many of us, our health goals are the first thing to go when “life” happens.   We do great when we're in our regular routine but don't feel able to stay on track when anything unexpected arises.   We feel like skipping healthy meals, sleep, and movement is the only thing that makes sense, like it would be frivolous to focus on those things when more important things are going on.   The first step is understanding that the unexpected WILL happen since life rarely stays static. The second step is getting clear on how your healthy habits make you better able to manage tough situations. The third step is getting consistent with healthy habits when life does feel calm. The power of habit is that it feels more uncomfortable not to do them even when the unexpected arises (example: brushing your teeth).     1) WHAT CIRCUMSTANCES MOST OFTEN DERAIL US? Vacations sick family members work deadlines home renovations business trips   relationship issues     2)  WHY DOES IT MATTER? Why is it important to retain your health habits when life gets busy or takes us out of our normal routine?  Our health habits do a lot more for us than impact our body composition: Mood stability (blood sugar regulation) Mental clarity Hormonal balance Self-trust and self-care   SETTING YOURSELF UP FOR SUCCESS: Do the pre-work (steps 1 and 2) having a big enough “Why” for the hard times reframing health habits from being “extra” to just what I do avoiding perfectionism and the shame cave – being willing to talk about it/seek support/be open and honest when you're struggling being willing to be flexible instead of all or nothing   The Power of Habit: Habits are things we do without having to think too much about it.  We build habits through consistency which is why being consistent with your health habits when life is relatively calm sets you up for success Identify the keystone habits that matter most to you. Practice self-soothing strategies (other than food) that help you emotionally regulate   & Owning the pause and making conscious choices (even when you don't want to)   We talk a lot on this podcast about self-care, integrity, and creating a lifestyle that serves us in both the short and long-term.  Creating resilience and being prepared for the unexpected is part of this process.  You deserve to feel amazing, even when “life” happens.   xo, Jenny and Lisa, co-hosts The Mind Your Body Podcast

MYB EPISODE 15: Filling Your Mojo Bucket   In this episode, we talk about the importance of filling your mojo bucket.     Filling our mojo bucket means setting aside time for: Relaxation Creativity Social connection: fun, sharing, holding space/sharing your gifts with others Solitude Fun/Play   Why is this important?   It's all too easy to get into a rut when we consider the number of responsibilities most of us have: work caring for children caring for aging relatives cooking cleaning running errands laundry exercise When our to-do list is endless, we put fun, play, and self-care at the bottom, thinking “we'll get to that when we have time”.  The problem is, we never get to the end of the to-do list!   These cannot be left to chance. You must get them on the calendar so that other responsibilities do not subsume this time.  This is akin to the “paying yourself first”.     Benefits: Perspective:   Filling your mojo bucket allows you to regain the perspective to take on your responsibilities with grace, gratitude, and patience.   Reduced Cravings: You experience the “goody” instead of eating the goody.   Reduced Stress: Many of us are locked in “fight or flight”.  Consistently getting in time for joy and relaxation allows your parasympathetic nervous system to take over.  We learn how to relax again which allows us to be more calm and in the moment.     Better Relationships When we're happy, relaxed, and have things in perspective, we're much less likely to be triggered by small things such as someone leaving their socks on the floor or dishes in the sink.  The resentment of “doing all the things” dissipates.   Where to Start:   Step 1:  Take a look at your week.   Do you have things to look forward to?   Do you have time set aside to do things that soothe you or light you up?   Are there activities and people you used to enjoy that seem to have slipped away?   Step 2:  Schedule at least 2 things in the upcoming week that feel light and fun and aren't on your current to-do list.  You don't have to EARN this time.     Step 3:  Create at least 30 minutes each day to do something that feels rejuvenating, relaxing, fun, social, or creative.     Step 4:  Communicate to the people in your life the times you have set aside.  If it's your spouse, consider encouraging him/her to carve out time for them as well (and consider carving out time for the two of you together).   This is a healthy boundary that will result in a win for everyone.     We'd love to know if you experiment with filling your mojo bucket and, if so, what you notice!   xo, Jenny and Lisa, co-hosts The Mind Your Body Podcast

In this episode, we discuss the physical and emotional causes of food cravings as well as strategies for preventing and addressing them in an empowered way. Cravings are NOT caused by a lack of willpower or weakness of character. They are triggered by imbalances in biochemistry and in our life.      Cravings can make us feel out of control, as if we're being compelled by some force outside ourselves.  Our goal is to give you the tools and strategies to reclaim your sense of peace and empowerment in your life and in your choices.    Physical/Biological Triggers of Cravings: Blood sugar imbalance Not eating enough at meals or in general Candida (yeast) overgrowth causes sugar cravings Hyper palatable foods that are designed to override our hunger and fullness cues (“foods without brakes”  as the Whole 30 refers to them) Lack of sleep   STRATEGIES: Eat balanced meals with protein, veggies, and healthy fats.  Limit refined sugar and processed carbs. Eat regular meals and eat ENOUGH to get you comfortably from one meal to the next.  This requires curiosity and experimentation. Prioritize 7-9 hours of sleep per night.  Set a regular bedtime and stick close to this.  Use good sleep hygiene (avoid bright lights in evening, keep bedroom cool, dark, and screen free.) Emotional and Lifestyle Triggers of Cravings: Stress (this is both a biological AND emotional trigger) Emotions we aren't addressing on their merits:  Boredom, loneliness, procrastination, anger, sadness, frustration, etc. Lack of joy, play, or connection in our life Shame resilience and self-soothing vs. self-loathing History of dietary restriction Not consistently eating meals that are delicious and satisfying A food environment that is filled with hyper palatable, calorie dense food.   STRATEGIES:   Take regular breaks:  It's easy to get sucked in to a project and forget to take breaks.  Set a timer and take at least 5 minutes to go for a walk, get a drink, and breathe deeply. In a stressful situation:  Slow down.  This is simple to say and not always easy to do but this is how you calm your nervous system and get your brain back on line.  Breathe and assess what you CAN do, versus letting your brain spin out on all the things you CAN'T control.   Make your food delicious:  Add crumbled bacon, herbs, spices, healthy fats, add berries to your salad, chunks of roasted sweet potato.    This helps you feel satisfied at the end of a meal, rather than just physically full.  It allows you to move on without that sense that you missed out and are still scanning for something else (sweets, etc.).   Make a list of non-food activities that soothe you:  short movement breaks, a comedy podcast, a fun Pinterest board, a fiction book, etc.  These should be things you can do without a lot of time, preparation, or supplies.  Keep this list handy! Scheduling in joy and connection:  Look at your week.  Do you have things to look forward to?  If not, schedule in at least 3 things that light you up that aren't a “should” or a “to do” list item.  Example:  coffee with a friend, a movie, an art class, a bike ride, a meal at a new restaurant.      If it's not in your calendar, it likely won't happen.   Name / Feel your feelings.  Instead of immediately diverting attention from your feelings and trying to numb or distract yourself, be willing to sit in the soup for a moment.  What are you feeling?  Once you know this, do something with it.  This is how you learn to know and trust yourself.    Takeaway – cravings are not a “willpower” issue.` xo, Jenny and Lisa, co-hosts The Mind Your Body Podcast

#13: CONNECTING YOUR HEALTH GOALS TO WHAT YOU CARE ABOUT MOST How many times have you set a health goal (lose weight, get fit, eat more veggies, etc.) only to find yourself losing interest or not being consistent, long before you've reached your goal?   You're so fired up about your goal at the outset.     You create a plan, map out how the next 30 days/12 weeks/etc. will go, and envision what you will achieve at the end of it.  You sprint out of the starting gate, excited to be on your way!     Fast-forward just a few weeks.   Things got busy at work so you missed some of the workouts you'd planned.  The kids started back to school and time for meal prep got subsumed with their activities.  You're eating out more often than you anticipated.  You find yourself making excuses for eating off-plan.     You find yourself becoming less consistent with each passing day.  You tell yourself something like, “I'll get back on track when life calms down”.       Perhaps several months or even a year goes by and you find yourself back at square one, only more frustrated and disappointed than last time (or the times before that).     WHY DOES THIS KEEP HAPPENING?  WHY CAN'T WE SET A GOAL AND STICK WITH IT UNTIL WE ACHIEVE IT?     Most of us don't genuinely care about health and fitness for their own sake.      This is why we allow the things we DO care about to take precedence over healthy behaviors.       We haven't taken the time to get clear on how being healthy is a vehicle for showing up much more fully in other areas.     When we consciously make this connection, we're much more likely to be consistent. We will find it much easier to align our actions with our goals when we've tied our goals to things we care deeply about.   STEP 1:  GET CLEAR ON WHAT YOU ACTUALLY VALUE:   Write down what you value most as these are what you will prioritize when time and energy are in short supply:   These may include:   Spending time with your kids Building a business or career Pursuing higher education Cultivating a healthy relationship with your partner Travel Volunteer work Socializing A hobby you're passionate about   STEP 2:  CONNECT THE DOTS BETWEEN THESE VALUES AND YOUR HEALTH GOALS   In order to stay consistent with your health goals, you must be ultra clear on WHY improved health matters to you.   How will your health goals/healthy behaviors enhance your ability to show up more fully?     The reality is, your brain is not going to connect the dots on its own.  You have to get specific about all the ways feeling better will help you be a more engaged parent, a more positive partner, a more energetic volunteer, or a more focused employee/business owner.     Don't just think about this, write things down.   THE GIFT OF THIS EXERCISE:   You can reduce/eliminate resistance to healthy behaviors because you understand they are tools for showing up more fully in areas you care deeply about.      You can avoid disappointment, frustration, and the sense that you can't effect meaningful change in your life.     You can start to trust that you will do what you told yourself you would do, even when you didn't feel like it (grit muscle). STEP 3:  LET GO OF NEEDING TO LOVE THE TOOLS You don't have to love exercise, meal prep, eating vegetables, or packing your lunch in order to be consistent with these behaviors.     You just have to get clear on how these behaviors will positively impact your ability to live your biggest, boldest, brightest, and best life.     By making this connection, you are much more likely to keep moving forward and much less likely to repeat the cycle of goal setting, derailing, and sabotage.     How cool is that? xo, Jenny and Lisa, co-hosts The Mind Your Body Podcast  

Podcast #12: Setting Healthy Boundaries (Without Going Overboard)   What are boundaries? Boundaries are guidelines that a person creates to identify for themselves what are reasonable, safe and permissible ways for other people to behave around them and how they will respond when someone steps outside those limits. It's what you set when something doesn't feel okay for you or if it is imposing on your values (intentional or not). They can be physical (i.e. personal space), emotional (separating your feelings from another person's, protecting yourself from criticism) or intellectual (your ideas and beliefs) They can be loose (I'll do whatever you want and ignore my own feelings) or rigid (my way or the highway in every situation) (--either extreme is not healthy)   Why are boundaries important? They keep us out of resentment. They help us practice self-care and self-respect. They make time and space for healthy interactions. They minimize stress and conflict in relationships. They help us define ourselves (where do you end and I begin?)   Why is it hard for most of us to set and keep healthy boundaries? FEAR of rejection and, ultimately, abandonment. FEAR of confrontation. GUILT or shame We were not taught healthy boundaries. Safety Concerns (such as in an abusive relationship) What are some examples of healthy boundaries? (Credit to Kathy Keeler)    “Yes, I'll be happy to drive you to the mall as soon as you're finished with your chores.”    “I want to hear about your day. I'll be free to give you my full attention in 15 minutes.”    “You can borrow my CDs just as soon as you replace the one that you damaged.”    “If you put your dirty clothes in the hamper by 9:00 Saturday morning, I'll be happy to wash them for you.”    “Can I give Jessica a message? Our calling hours are from 9:00 a.m. until 9:00 p.m. I'll let her know that you called.”    “I'm sorry; that doesn't work for me.  I won't be loaning you money until you have paid me what I loaned you previously.”    “You're welcome to live here while you're going to college as long as you follow our rules.”    “I'm not willing to argue with you.”    “I'll be happy to talk with you when your voice is as calm as mine.”    “I love you and I'm not willing to call in sick for you when you've been drinking.”   Tips for setting healthy boundaries:   When you identify the need to set a boundary, do it clearly, firmly, respectuflly and in as few words as possible. You don't need to justify, do it in anger, or apologize for boundaries that you set. Try to collaborate when possible. Remember that you are not responsible for the person's reaction to your boundary, you are only responsible for communicating your boundary in a respectful manner.   Creating a personal bill of rights (read this list and use the ones that speak to you! Author: unknown)   Personal Bill of Rights   I have the right to ask for what I want. I have the right to say no to requests or demands I cannot meet. I have the right to express all of my feelings, positive or negative. I have the right to change my mind. I have the right to make mistakes and not have to be perfect. I have the right to follow my own values and standards. I have the right to say no to anything when I feel I am not ready, it is unsafe, or it violates my values. I have the right to determine my own priorities. I have the right not to be responsible for others' behaviors, actions, feelings, or problems. I have the right to expect honesty from others. I have the right to be angry at someone I love. I have the right to be uniquely myself. I have the right to feel scared and say, "I'm afraid." I have the right to say, "I don't know." I have the right not to give excuses or reasons for my behavior. I have the right to make decisions based on my feelings. I have the right to my own needs for personal space and time. I have the right to be playful and frivolous. I have the right to be healthier than those around me. I have the right to be in a non-abusive environment. I have the right to make friends and be comfortable around people. I have the right to change and grow. I have the right to have my needs and wants respected by others. I have the right to be treated with dignity and respect. I have the right to be happy. ~ Author Unknown ~   xo,   Jenny and Lisa, co-hosts The Mind Your Body Podcast

In this episode, we talk about the power of accumulating small wins throughout your day to manifest change in a positive way.   So many of us only pay attention to the things we didn't get right or didn't accomplish.  This creates a negative feedback look which undermines our confidence to keep trying. It's the opposite of motivating!   If this sounds familiar to you, we are going to encourage you to consider a more playful, less overwhelming approach!  This approach will help you to: Build back trust with yourself Generate momentum Create motivation and excitement Establish healthy habits without a sense of drudgery or restriction Start to make choices from a place of love and excitement rather than fear (moving toward something versus away) Celebrate ourselves every single day   What should we consider “wins”? If the goal is to have integrity with ourselves, to set intentions and follow through with them, then a “win” is going to align with this objective.     A small win might be: Not hitting snooze Taking time for a healthy breakfast Packing your lunch Going for a walk break at lunch Saying no to the meeting pastries Packing a healthy snack instead Planning a fun weekend activity Following through on going to the gym Skipping the drive thru on the way home Not mindlessly snacking after dinner   The Simple Winning Formula: Notice your wins throughout the day (all of them!) Write them down or do a voice to text in your Notes app – Keep to yourself or share with a trusted friend while also asking about THEIR wins! Get curious about what made these wins possible.  Did you get enough sleep?  Did you own the pause?  Did you prepare ahead of time? Did you harness your perspective?   Use these wins to celebrate yourself and create your own success formula!   You are winning so much more than you give yourself credit for.  Just as a child is motivated when we celebrate their wins, so are we.  Love yourself enough to notice when you get things RIGHT and you will be much more likely to show up for yourself with your head held high.  You're awesome; own it.   xo,   Jenny and Lisa, co-hosts The Mind Your Body Podcast

MYB EPISODE 10: SETTING YOURSELF UP FOR HEALTHY, HAPPY HOLIDAYS In this episode, we share our best tips and strategies for navigating the holidays in a way that makes you feel healthy, joyful, empowered, and connected.     STEP 1:  Get clear on how you want to feel throughout the holiday season, as this will guide your decisions.  Be sure to write your own list!   Examples:     I want to feel healthy (good digestion, not inflamed, not bloated) I want to feel in control of my choices I want to feel peaceful and rested I want to enjoy some special foods without feeling stuffed or out of control I want to feel connected to the people I genuinely care about I want to feel in alignment with my long-term health goals I want to feel a part of the festivities rather than the one who does all the work     STEP 2:  Create an action plan to ensure you feel how you want to during the holidays   PROTECT YOUR TIME & ENERGY   Schedule in downtime Say yes only to events and people that matter Ask for help and don't be a martyr Schedule movement/exercise every day, including on holidays Prioritize sleep     CREATE A NUTRITION SAFETY NET   Add veggies and protein to all of your meals, especially breakfast, even on holidays Talk with family or friends prior to gatherings so there is no pressure to eat something you'll regret. Make healthier versions of your traditional favorites. There are Paleo, gluten free, and junk free versions of every recipe.   Decide in advance you aren't going to eat foods you're sensitive or allergic to.  It's not worth it! If in doubt, don't be embarrassed to ask what's in a dish. Make a per-event or per-week alcohol budget and stick to it. Alcohol has a huge impact on our biochemistry, body composition, sleep, , energy, and choices     AVOID UNNECESSARY STRESS:   Set a budget and stick to it.  Give consumable gifts like food, time, and experiences. Don't load your counter-tops with cookie exchange cookies and other temptations Don't let other people's personalities and quirks trigger you.  THEIR CRAZY IS NOT YOURS TO CARRY.  Other people can't make you feel any way you don't allow.       SLOW DOWN AND OWN YOUR CHOICES (#adulting!)     If you're in the mindset that this is your one big chance to indulge because you have to go back to being good tomorrow or on January 1, you're much more likely to overeat and feel miserable.         Remind yourself:  This is not the last piece of pie, pile of potatoes, or glass of wine I get to have because I am an adult.           Don't load your counters down with goodies that tempt you and that make real food unappealing. This creates the need for willpower and that's exhausting.  Surround yourself with healthy delicious food that makes you feel amazing and plan indulgences mindfully and elsewhere.         Own the pause.  Before indulging, ask yourself: How will I feel about this choice in an hour? On a scale of 1-10, how special is this?  Is it worth it? Could I put my fork down now and feel pleasantly full but not stuffed?     STEP 3:  Decide how you want to feel AFTER the holidays:     I was honest with myself and didn't make excuses for my choices I made conscious choices and was mindful about indulgences that were worth it I made sleep and exercise a priority I set healthy boundaries with my time and my relationships I asked for help I said no to things that weren't a priority for me I didn't overspend I don't feel compelled to go on a restrictive diet!     Here's to creating a happy, healthy, joy-filled holiday season!   xo, Jenny and Lisa, co-hosts The Mind Your Body Podcast

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

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

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. 

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!

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: 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  https://www.youtube.com/watch?v=oTlnrkDpuhw  

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/ How to Leave a Review: https://www.imore.com/how-rate-or-review-podcast-your-iphone-or-ipad  https://www.youtube.com/watch?v=oTlnrkDpuhw  

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                https://www.imore.com/how-rate-or-review-podcast-your-iphone-or-ipad https://www.youtube.com/watch?v=oTlnrkDpuhw

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/  Join our Facebook Community: https://www.facebook.com/mindyourbodypodcast/ Rate & Review Us - Here's how: https://www.imore.com/how-rate-or-review-podcast-your-iphone-or-ipad https://www.youtube.com/watch?v=oTlnrkDpuhw

#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   https://www.youtube.com/watch?v=oTlnrkDpuhw