NEW PODCAST LOCATION : https://anchor.fm/permissionto
Our LAST stepping stone is here - we're talking about how to think ahead and get you OUT of reaction mode. Learn more : www.jenjohnsoncoaching.com/wbwl
Let's talk about how to protect and actually DO these habits you need to do to lose weight. We're talking boundaries and communication, baby!
How can you get consistently moving and exercising in the pursuit of your weight loss goal? Let me break it down for you here!
We're tackling nutrition and food mindset in this episode - as a part of the 5 episode Weight Loss Stepping Stone series!
This week's episode is on the critical first pillar of weight loss success- SLEEP! Dive in as I help you navigate getting more/better/badass sleep. Join Wellness Before Weight Loss - check it out : www.jenjohnsoncoaching.com/wbwl
...tricky diet culture can sneak in through "get healthy" and "wellness". Here's how to combat that along your weight loss journey!
Do you quit on your goals? Here's a BIG permission slip and a mindset shift!
Learn more at www.jenjohnsoncoaching.com/wbwl
Here's what I mean by "Reject the Default Mom Life Narrative" First - what IS the default Mom Life narrative? It's the belief that moms life is: *Facebook groups packed with “no, MY husband is the worst!” posts *Memes joking how our kids suck the life out of us… *…but don't you dare talk badly about your kids or complain - be grateful for gosh sake! *Feeling like a major inconvenience if we dare put ourselves first, feeling guilt the whole time *Revenge scrolling because there's no time in our lives for us *Nagging because no one listens the first time as resentment builds *If you don't put your kids first, you're selfish *Sacrifice is the name of the game - if you don't give it all to motherhood, you're an asshole ...and more. We're SOAKED in this messaging - and eventually, if you soak in it long enough... you start to believe it. That's how it works. The default belief is moms are expected to be (and accept being): -Overworked -Overwhelmed -Overstimulated -Endlessly self-sacrificing -Resentful -Exhausted -Burnt out So - I want to you REJECT that default. DO NOT accept that just because you're a mom you're meant to be those things. YOU ARE NOT meant to constantly live life this way. Your natural state is joy, peace, calm, happy, fulfilled, present... and more. Now - don't mistake this for you can't or shouldn't feel some of those things. YES- you WILL feel overwhelmed, resentful, exhausted... but DO NOT accept that as a part of being mom. It just doesn't have to be our default. When you DO feel that way- it's your internal GPS saying something is off. Because it's not your natural state. Instead of buying in to the shoulder shrug of "Well, that's just how moms feel!" - reject it. Feel the feeling, know it's NOT the default or just how it is... and know your GPS is speaking to you. Need help getting back on course to your TRUE self? I've got you - Mom Strong Coaching was built for you. I have coaching spots open now... let's chat!
Hop over to www.instagram.com/momstrongcoaching to continue the conversation!
Follow me over on my new IG - www.instagram.com/momstrongcoaching If you're doing Sober October I'm cheering and have FOUR tips for you! Today is day for me and it's one of the hardest but best things I've ever done for myself. Here are my Top 4 Sober Mama Tips: Set your intention... Maybe you don't want/need to go fully sober. Maybe you want to see how it feels to not drink on weekends, or at the next social gathering, or at brunch. Look ahead at your October and anticipate any tricky situations, think through how you want to handle them. Ask why you want to try this - what are you looking to learn or get from it? Don't be afraid to go sober-ish or sober-curious... sometimes the pressure of FULL sober can totally overshadow the benefits you get from going sober-ish. Your habit may jump...You give up alcohol and become a sugar demon or Amazon shopping may spike. My thought is to tame one habit at a time. Let the others be what they are. If a little extra sugar keeps you sober, that's okay for now. Decide how you want to share it... Loudly with a big post and group text to friends? Quietly and as a solely personal announcement? What feels right?I found the more I told the people around me the easier it was. They often pressured me less and I didn't have to make up twisted stories to hide that I wasn't drinking. I think for me the hiding part was rooted in worrying I would fail… when I told others it deepened my commitment to myself. Replace the ritual... Notice WHEN and WHY you drink - plan for a replacement. If it's right when you get home, have a fancy mocktail ready. If it's when you're out with friends, have a "first drink order" plan. Going cold turkey can be hard - replace the ritual and have fun exploring other options. You can also sub in a walk, some meditation, journaling, a workout class, a call to your bestie! No matter HOW it goes - know you're so badass for exploring your relationship with alcohol. I can GUARANTEE, if you stay curious, you'll learn SO MUCH about yourself. Don't be too hard if you slip, just recommit (over and over and over) until you find your Sober Curious happy spot!
Let's chat about your Messy Middle goal and how you can know when it's quitting time.
In this episode we focus on The Messy Middle : Motherhood and I share a tip to help get kiddos to do their chores without the battle AND how to drop the emotional charge between you and your kiddos! Let's connect - find me at www.instagram.com/coachjenjohnson , www.facebook.com/coachjenjohnson or www.coachjenjohnson.com !
Today I'm giving you my best small habit shift to get you more time, energy and space in your days - Costco Style Prep! Learn what habits you can make a little easier by doing them each week in bulk. This not only makes you TOTALLY feel on top of your shit, it also frees up precious time, space and energy every day. Let's connect - find me at www.instagram.com/coachjenjohnson , www.facebook.com/coachjenjohnson or www.coachjenjohnson.com !
I have 5 Beta Tester spots for the new program The Happy Mom Method. Tune in to hear more and if your heart says "I'm in!" reach out via Instagram, FB or email. Can't wait to change your life!
Is needing external motivation or validation bad? And... how to keep your heart open when you want to shut it down.
Where do you give or take energy from?
Paying floor tax and feeding the lion.
What if you don't have to change them?
Let's talk about barriers to getting to your next goal!
...and how this mindset can help you get to YOUR goal!
It's time to create the self-soothing drawer!
Link to the IG Post : https://www.instagram.com/reel/CjyM8ppJQ5D/?utm_source=ig_web_copy_link
What clogs do you have? Let me be your Drain-o! www.yourlifecoachjen.com/
Get the 5-Points up and running and your life will be so much smoother!
It's time for a new why.
I want to hear who your alter ego is! Share it with me!
Time to get uncomfortable.
This is a GOOD ONE. Let's figure out WHY you keep quitting and HOW to stop the cycle!
Entering : The celebration drawer!
This tool helps you to add more "action" to your toolbox and get out of a rut. You get into trouble when you get so married to one "how" that when you can't do that - you quit. Remember : be fierce about your North Stars but flexible about HOW you get there.
The "I won't quit, not this time" Weight Loss Challenge kicks off 10/3/22! 4-weeks to more discipline, consistency and a quit-proof weight loss journey https://craft-your-life-coaching-llc.mykajabi.com/offers/nNoCqdfh
This episode challenges you to ditch the scale - why? Because you don't need it to determine your success on your weight loss journey. Having external success is a tough weapon to use AND it drains your precious energy. In this episode I challenge you to free yourself of the heavy energy of the scale - are you in?
If you've heard "thoughts become things" - I want to add a layer to that to help you be more successful in taking action toward your goals!
Do not tether yourself to people or things as your North Stars!
365 days, ya'll! In this episode I share some back story on my journey with alcohol, some ah-ha moments and the struggles as well as tips and mindset shifts if you're wanting to examine YOUR relationship with alcohol, too. Like the episode? Continue the conversation in IG or FB - www.instagram.com/yourlifecoachjen
It's here! In this episode I go into detail about each piece of it, how you can begin using it today and future programs you can join to support yourself. Learn more at www.yourlifecoachjen.com/ North Star Goals The “why” Feeling based Reflect values, desires, feelings When you're living them - you're in “best life” territory Nitty Gritty Goals Where most folks start setting goals More structured / narrowed down - but not actionable Your Action Toolbox The “how” The Cut-Through Question : “Does this action get me closer to my North Star and/or Nitty Gritty goal(s)?” Half-ass tools Full-ass tools Shifting Shits for Success The “how to make the how easier to do consistently” The Three Pillars Boundaries Healthy Habits & Time Management Mindset
Connect with me at www.yourlifecoachjen.com !
Try this when your energy slumps mid-morning or mid-afternoon... Energy dips can feel like the WORST - and most of us power through them, only to crash and burn at 5p, leaving nothing left for our alone time, family time or ourselves. Why DOES our energy dip, anyhow?! Your body is on timers- one being the circadian rhythm. You've probably heard of this one. It's synced with your sleep/wake time and when you eat each day (consistency in these two areas is super helpful to your body). The second, and less known body timer is your Ultradian Rhythm. These are in 90ish-minute energy waves happening all day. This is why you have a mid-morning and mid-afternoon slump! Your body is signaling it needs to dump out some accumulated stress but what you typically do is caffeinated it or sugar spike it. You try to power through. You try to ignore it (hint: that doesn't work). Let's try something different today! When this TOTALLY NATURAL slump hits- recognize it as a whisper from your body to dump some stress out. Don't grab a Starbucks or sugary snack… instead try one of these 3 ideas: Take a potty break, while you do, take deep breaths and feel your energy settle Drink some water, then drink some more- slowly and mindfully Get some movement in- desk stretches, a walk, stairs. Even better if it's outside! These are totally predictable energy dips- and it doesn't take long to dump out some of the accumulated stress, press reset and get back to your day. Today, just notice them. See how your energy naturally rises and dips! Take note of what you want to do to soothe these dips - caffeine? A snack? Power through and burn out? Tomorrow try an ultradian break, just one. See how it feels. The ideas above are just starting points! You want to intentionally take a break, dump some stress out, breathe. It doesn't need to take long - just a few minutes helps! Reply back before you leave work with how you do - I can't wait to hear what differences you notice! Your Life Coach, Jen PS: If you missed yesterday's Your Life Coach Jen - The Podcast episode on how to always be working toward your goal, that may be a great way to spend your next Ultradian Rhythm break. You can tune in, by clicking here : https://anchor.fm/yourlifecoachjen PPS: I originally heard of URBs from the amazing Pilar Gerasimo - her book The Healthy Deviant goes into detail about this with even more beautiful insights and tips. Grab it today!
The #1 brain hack to start working on that goal you've been putting off... Listen, here's how the brain works: >It wants to keep you comfortable >It uses past data to do so So, when you have a new goal - it uses past data to color that goal. How you get there, if it'll be easy or not, how long it'll take. The #1 brain hack to kick start motivation (and keep going) is... ACTION. Which is HARD when your brain is using PAST data to fill in future results, right? It's telling you that you've tried everything. It's telling you that it's going to take too long. It's telling you that you'll just quit again. It's telling you life is too busy. Because that's what you've done - so it only has that to draw from. Yes, you can visualize all the positive outcomes you want (your brain LOVES that) but when you try to achieve them, it gets uncomfortable (your brain HATES that). Then you fall back on old patterns- this is self-sabotage. So here's what I want you to do: 1 - Name your goal 2 - Write out ANY action you could take, daily, to get you closer to that goal Wade through the ones that your brain says are too hard, and write them down. Hear the brain say "Oh, that's not ENOUGH" for some of your action items, and write them down. Listen when it says "but we've tried that" - and WRITE IT DOWN. Then, pick one to do NOW. I'd argue you should pick the one your brain SCREAMS is NOT enough. The ONLY question we're answering is : "Does this action get me closer to my goal?". If it's a YES (even when it's NOT ENOUGH or TOO SMALL or WON'T MATTER) - then it's a go. Take that half-assed action over and over until it feel too easy. And it's your NEW data so your brain future-paces with THAT data. And repeat. And no, it's most likely NOT enough to get you to your goal - BUT if you never stop half-assing it, future actions are 100% more easy to take. It's a domino effect. Trust me, it works. You're gonna wanna save and share this post. It's worth it's weight in gold. PS: Want more genius shit like this, but in a CUSTOM form for you and your goals? Check out any one of my 3 brand new 1:1 coaching offers at www.yourlifecoachjen.com/bestlife
If you've ever waited for "the right time" or said "fuck it" mid-week after failing at your goal... I've got you. While lots of my clients don't originally identify as perfectionists - once I show them the signs and symptoms, they realize it's their disease! How do you know if YOUR secret perfectionism is holding YOU back? Tune in - I've got the signs to look for, symptoms you're dealing with AND the cure for your secret perfectionism. Like the episode? Continue the conversation on IG : www.instagram.com/yourlifecoachjen or work with me 1:1 at www.craftyourlifecoaching.com/bestlife
Holy cannoli - it's been almost THREE MONTHS since the last episode and I explain the SILLY reason why. We also tackle that "I should be able to do this alone" bullspit mentality and why being a lone wolf can feel... well, lonely. Connect with me on IG www.instagram.com/yourlifecoachjen or my site www.craftyourlifecoaching.com
The beginning of your weight loss journey should be EASY - let me tell you why! Join Badass Nutrition for Weight Loss at www.craftyourlifecoaching.com/nutrition
Enrollment for Badass Nutrition for Weight Loss begins 5/16 - program starts 6/6! www.craftyourlifecoaching.com/nutrition
The perfect water bottle - does it exist? In this episode I break down what to look for in a badass water bottle, tips to drink more water and my favorite ways to flavor water!
Use code BADASSFRIEND at checkout to take $20 off enrollment through May 1st, 2022: www.craftyourlifecoaching.com/bootcamp
This one is BEEFY and FUUUUCK it's SO GOOD. Legit, it's saved marriages, repaired resentment in relationships and helped clients feel way less crazy in how they communicate. This is something that my 1:1 clients get annoyed at me for because THEY KNOW IT IS SO TRUE. SO MUCH of our resentment in our relationships is caused by unclear communication. ...and ya'll- "common sense" is NOT common. Common sense is your own assumptions that you put on others and expect them to mind-read to meet your needs. The bullshit "Ugh, I ask my spouse to help! They never do!" excuse is over, sis. My response when I hear this is "Did you get specific? Did you give a deadline, when you expect it to be done? Did you express HOW you wanted it to be done?" No? Yeah, then you didn't ask. BOOM. TRUTH BOMB. #sorrynotsorry #IsaidwhatIsaid So, read through this post. Twice. Save AND share it. You can thank me later. And, go out and communicate like the badass you are! ((PS: I KNOW there are some spouses out there who you ARE asking for things clearly, with specifics on how and when who STILL aren't meeting your needs. In my experience this is RARE and often can be fixed with clearer communication on all fronts.))
The 4-Week Badass Bootcamp IS HERE! Check it out : www.craftyourlifecoaching.com/bootcamp
© 2020-2025 Ivy Podcast Discovery LLC
