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. 😉 Identify the triggers that lead you to eat in a way that makes you feel frustrated/bloated/ashamed later. To be clear: We are ALL emotional eaters but we also need a bigger toolbox. Get on the same team with your body. Your body is doing its absolute best for you in every moment. You can accept your body as it is AND you can get curious about what is possible. Get the support you need to start building momentum, generating results, and creating your own motivation. It’s really hard to do this alone and this is (I've been told) my biggest strength as a coach. Escape the “on the wagon/off the wagon” diet roller coaster. This is an exhausting shame cycle of doom and it’s time to let this go. I’ll show you what DOES work instead, both now AND for the long term. Avoid the modern diseases of aging. Heart disease, diabetes, degenerative arthritis, high blood pressure: Just because these are Get FREE of food fears, body shame, diet confusion, and angst about what we “should” be doing but most emphatically aren’t. In short, this is about freeing up your bandwidth so you can get on with the important business of living an epic life. WHAT THIS GROUP IS NOT ABOUT: This is not a one-size-fits-all diet program or meal plan. We’ve all done them. They either give us short-term results or we quit and think it’s because we have no willpower. I will help you create your OWN unique diet and success formula that is based on YOUR unique lifestyle, health goals, and personal preferences. This is not a DIY program. This is a hands-on, interactive program in which you’ll receive daily support, coaching, and feedback from yours truly. This is NOT a program that will overwhelm you. My coaching is about minimizing friction, finding shortcuts, and making simple meals taste delicious. I ask you to commit about 30 mins a day to get the most out of the group but that is certainly not set in stone. This is not for those who still have one foot in the “maybe I should just try shakes for a month” camp. This group is for those who are ready to figure this out once and for all because it matters. NUTS & BOLTS: This coaching program will take place entirely within a secret Facebook group. The public will not be able to see that the group exists, much less who is in it or what is posted. This is not a “woo woo, just feel good about where you are” program. This is for people who want to feel better and/or lose weight but also want to create the habits so these results last. Summer Coaching Group Weekly Modules: Week 1: Mindset for Success (How to Get Out of Your Own Way!) Week 2: Nutrition for Health and Body Composition Week 3: Exercise/Movement Week 4: Lifestyle: Sleep, Stress, Joy, Connection, and Purpose Week 5: How to Stay Consistent When “Life” Happens Week 6: Bringing it All Together: How to Make Progress, Avoid Drifting, and Stay on Your Own Team 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/

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