Being in a funk sucks but you don't have to submit to your bad mood! In fact, getting yourself out of a funk is a skill you must build if you want to be consistent. Today's episode has the strategy for you! You are not a victim of your bad mood but being in a funk can threaten your progress UNLESS you know how to pull yourself out.
You are in control of your own funk-extraction!
This is actually one of the weekly challenges from the Winter 2019 12 Weeks to Transformation spring group and I'm excited to share it with you!
Questions from Today's Episode:
Don't settle for the funk. Don't allow it. Recover the person you were intended to be!
The barriers to adjustment are defensiveness and avoidance. To create change, you have set those aside and get clear on what you want & if it's working. Today is part 4 of our 4-part change maker series where we're exploring the 4 pillars of creating change:
Clarity + Consistent Assessment
Clarity: What do you want? What is the outcome you're seeking? What is the result you want to get or the change you want to create?
Consistent Assessement: How will you know it's working? What factors drive results? When & how will you monitor your progress without defensiveness?
We are working our way through the 4 pillars for creating lasting change and today we're diving into the third: advancement.
Are you advancing your position? What action can you take now and next to move in the direction you want?
Since these 4 pillars of being a change maker build on eachother, make sure you've listened to the first 4 parts!
Register for the Spring 12 Weeks to Transformation - registration closes Friday and we kickoff Sunday April 7th!
Do positive affirmations really work or are they just wishful thinking? Simple answer: it depends on you.
Yesterday, we kicked off this Change Maker series on the podcast with Part 1 on awareness. Today, we're tackling the second pillar of change: alignment.
Alignment is about making sure that your intentions (what you want) and your attention (what you're focused on) are in sync. When they aren't in sync, you will experience excuses & inconsistency.
While there are many tools we use within the 12 Weeks to Transformation to create alignment, one of the simplest and most effective (when done right) include positive affirmations. In fact, I just did an episode about how affirmations related to money have been changing the game for me lately.
Here are a couple of my favorite affirmations and you can hear more in episode 577.
Fear is a liar because I am in control.
I create the results I want.
You cannot and will not make sustainable change without awareness. There is no denying that the most critical cornerstone of change is increased awareness.
In today's episode we're talking about what awareness actually means, how we can increase it and what behaviors and patterns reduce it.
No matter what change you want to create in your life, this is the most critical pattern to establish!
To learn more about the 12 WT or to register for the spring session, click here.
In today's listener Q&A episode, we're diving into popular diets like keto & OMAD (one meal a day) as well as questions about eating well on a budget, managing times of stress and much more!
If you have a question, challenge or topic suggestion, send it to us here.
Questions Addressed in Today's Episode:
[button link="https://primalpotential.com/transform/" type="big" color="teal" newwindow="yes"] Register for the 12 Weeks to Transformation[/button]
Change Maker Series:
Part 1 Awareness: https://primalpotential.com/awareness/
Part 2 Alignment: https://primalpotential.com/mindset-for-success/
Part 3 Advancement: https://primalpotential.com/change-maker-advancement/
Part 4 Adjustment: https://primalpotential.com/adjust-your-goals/
Episodes on ketogenic diets
Other episodes mentioned in today's show
Thrive Market - register via this link to get your first month free and save 25% on your first order!
If you think your money mindset doesn't impact EVERY area of your life, you're wrong. In today's episodes, I'm sharing how and why I had to dramatically upgrade my money mindset and how it set me free from fear, worry, anxiety and pressure.
If you are someone who stresses out, works yourself up and talks yourself into what might go wrong, you must listen to this episode!
Fear is a liar because I am in control.
I create the results I want.
Money comes to me from unexpected places every day.
There is nothing to fear.
I have more than enough money for all I need and desire, with more than enough for extreme generosity.
Because I serve without limit, money comes to me without limit.
Every dollar I spend comes back to me exponentially.
I create abundance. I seek abundance. I believe in abundance.
My actions create wealth.
Money is not a problem, it's a solution.
Today's episode is brought to you by Fabletics. Shop through this link to take advantage of their crazy good deals and get 2 pairs of leggings for $24!
Trying to figure out how to change your life? Maybe you just want to change your habits, your motivation or your crappy attitude. I've got 4 tools for you!
If you feel overwhelmed with things you want to change, if you're not sure where to start or if you're feeling like change is hard and an uphill battle, we're going to clear that up today.What I've found to be undeniably true is that there are a VERY small handful of tools that apply to just about every problem or obstacle in our lives.
By mastering these few tools, you will make your life easier and your journey to self-improvement far more manageable and enjoyable!
If you want to learn more about the Spring 2019 12 Weeks to Transformation, please click here.
These four tools will dramatically simplify your answer to the questions:
I've got you covered, my friend, with these 4 pillars.
We also talk about how registration is now open for the Spring 12 Weeks to Transformation. We kick off April 7th but you can get your identity journal sent out today by registering.
However, I expressed a major caveat on today's podcast - if you aren't willing to watch the entire Q&A and truly understand the process, my coaching style and the elements of our 12 Weeks to Transformation, it's probably not for you.
Join me tonight (and throughout this week) to learn how to apply these 4 pillars for lasting, joyful change!
Need some tips for overcoming procrastination? How about battling that feeling over overwhelm or frustration?
It's another Q&A episode where Sarah and I dive into your questions and challenges!
Today's topics include:
If you have questions or topics you'd like to hear on the show, you can submit them here.
The idea of personal transformation can seem daunting - impossible, even. Fortunately, it's far simpler than you might think!
In today's episode, we're exploring the simplest, happiest, most sustainable path to personal transformation and we're doing so by way of a poem that one of my 12 Weeks to Transformation clients wrote and is allowing me to share.
Being goal oriented might not be the most effective way to achieve your goals. In fact, I don't think it is! In today's episode, we're talking about the difference between goal oriented and growth oriented and how the latter is likely a far more powerful, lasting approach to creating change.
Being growth oriented doesn't mean you don't care about your goals and it certainly doesn't mean you won't reach them. It means that you'll enjoy the journey more and you'll optimize who you are instead of merely trying to manipulate what you choose.
Join me Wednesday March 20th at 8pm ET to learn more about the 12 Weeks to Transformation and find out if it's the right move for you! Register here.
Got questions for the podcast? Submit them here!
I am so pumped that we've added this third podcast episode each week because it allows me to do something we both appreciate: mindset coaching. Even though the questions are about weight loss, overwhelm, inconsistency or motivation, the solution is often the same: mindset.
In today's episode (and likely all subsequent Q&As) we're taking your challenges, struggles and questions and using them as mindset coaching moments.
How can you create a solution? Where are there limiting beliefs at play? In what ways are you lying to yourself or only considering one small part of the story?
If you have questions or challenges that you'd like my $0.02 on, you can submit them here.
Podcast episodes mentioned in this episode:
Are your limiting beliefs holding your back? Here's the reality: your life is a reflection of your beliefs and I think it's time to upgrade!
I am 100% convinced that the primary reason people are inconsistent and continue to struggle with the same change for years is that they are focused on changing their choices while neglecting to change their beliefs. For example, if you fundamentally believe and continue to make a case for the fact that you're an emotional eater, your choices will align with your belief.
Here's the reality about all beliefs, including limiting beliefs:
Your life reflects your belief system. Your limiting beliefs will limit your choices and your ability to grow!
It's time to edit your beliefs and upgrade your identity! In today's episode we're diving into the impact that our belief system has on our choices, identifying the beliefs that hold you back and talking about how we can fundamentally change what you believe about yourself and your life.
Join me Wednesday March 20th at 8pm to chat about your goals and how we can crush them (and enjoy the journey) during our Spring 12 Weeks to Transformation.
Want to hear that 12 WT client testimonial from today's episode? Click here.
Episodes mentioned in today's podcast:
Books mentioned in today's episode:
Whether you think you're a drama queen or you're sure you're not, you MUST listen to today's podcast! Drama is draining and every single one of us has room for improvment in our creation of and response to drama. Drama takes the form of assumptions, gossip, worry, rumination over the past and so much more. In case you're still convinced that you're not a drama queen, let's take a minute to get on the same page.
Cy Wakeman defines drama as emotional waste and describes drama as mentally wasteful thought processes and unproductive behaviors that keep you from your potential.
Is this mine or someone else's?
Am I doing something productive about it?
Is this my business or someone else's business?
Am I trying to control someone else's thoughts or behaviors?
What actually happened without my story?
What do I know for sure?
What's my part in this?
What are my ideas for resolving the issue?
Am I grounded in reality?
What am I doing today to resolve this?
"Venting is your ego's way of avoiding self-reflection."
"Your ego is brilliant at finding insult where none is intended."
Drama is draining!
Previous book club episodes:
Get notified when pili nuts are back in stock and save big with Thrive Market!
Growth and change will both require facing your fears. Progress demands that you face your fears.
Personally, I believe that fear is a doorway. Whether we're talking about fear of failure, fear of judgement, fear of missing out or any other fear, it is a doorway.
Do you go through the doorway of the fear or do you remain on the other side, letting fear stop you and allowing it to limit your life, your growth, your happiness and your relationships?
In today's listener Q&A episode, I'm introducing the newest Primal Potential team member and we are sharing honestly how this transition has required both of us to face our fears and step through the doorway of fear.
We're also answering your questions about:
One of the major things I did recently to face my own fears was make three significant financial investments in Primal Potential.
Talk about facing your fears! These kinds of major financial investments have always been scary to me. However - here's what they did for me: they forced me to level up. They demanded a next-level committment and performance from me. They were big and scary enough to help me think bigger and work smarter.
How are you facing your fears? What will you do about it today? If you're ready to face your fears and make some changes, think about joining me for our next 12 Weeks to Transformation!
Learn more about our next 12 Weeks to Transformation! Registration opens soon and you can learn more by hopping on the wait list!
Are you part of the Primal Potential Facebook group?
Learn more about Sarah's company: Seasouled
Share your questions or challenges to the Primal Potential inbox!
Check out our last listener Q&A episode from Primal Potential episode 567
Recently, I shared in one of the Primal Potential VIP emails a personal growth mantra that inspires the heck out of me:
If you want to double your income, triple your growth.
To me, this doesn't mean triple the growth of your business, it means triple your personal growth.
I believe this has much broader appeal.
If you want to double your rate of progress in any area of life, triple your personal growth.
If you want to 2x the quality of your relationships, triple your personal growth.
Without fail, one of the ways that I create personal growth every single day is via the circle of achievers inside the 12 Weeks to Transformation and the Primal Potential Masters Club. In fact, that might be one of the most powerful ways I create daily personal growth.
Recently, of my 12 WT clients shared someone that helped me grow tremendously, and we're exploring it as a personal growth strategy in today's episode. This is one you can apply immediately and with incredible results.
Learn more about the spring 12 Weeks to Transformation!
Are you in the Primal Potential Facebook group? Join us there to discuss today's episode, create motivation, help each other grow and so much more!
Listen to episode 521 to hear more about how you can get out of debt no matter how much you make (and learn about my sister Debi's journey to becoming debt free!)
Listen to episode 548 for more tools that will help you overcome frustration, accelerate progress and facilitate personal growth.
I'm answering your questions today! If you have questions, please feel free to submit them here and listen to today's episode about an exciting improvment I'm making to the way I answer your questions!
I'd love for you to join me in our brand new Primal Potential Facebook group! It's totally free and amazing way to stay motivated and engaged! It's also a great place to get your questions answered!
Here are some of the mindset and fat loss questions I'm answering on today's show:
I have a question about support. I don’t have a big social circle and the few that are in it, aren’t focused on weight loss or mindset. I’m loving the new community for this!!!! I was wondering if you have suggestions on how to meet like minded people in my area. I’ve tried the gym but find everyone politely says hello and then goes on about their routine in silence. Would a different kind of gym help? Any other avenues you think I should explore?
You share so many great things-but what have been the TOP couple ideas/perspective shifts that created a pivot or tipping point in your life?
Knowing what you know now, if you were to take up 100 pounds overweight tomorrow, and knew you could "perfectly" lose the weight, what are the top 5 things you would adjust immediately.
I would love more ideas about how to recognize automatic thoughts, because I'm a weirdo who doesn't think in actual sentences? Or maybe, I'm just so accustomed to having the thoughts that they don't register as sentences in my head (habits). Like I KNOW I do the whole "screw it, Ill start tomorrow" or "this treat doesn’t really matter" etc... But those do not come up as words in my mind, more like my mind skips the whole thought and goes straight to the feeling. How to reverse engineer this?
Is there normally an "aha" moment that turns us around and takes us down the easy road? Or is it just lots of practice and consistency and eventually it will start working?
Episode 513: Fitness & Fat Loss
Episode 195: The Golden Rules of Carbs & Fat Loss
You need to learn how to let go. I need to learn how to let go.
This is, without question, one of my favorite episodes of the Primal Potential podcast. This is one of these most powerful episodes of the podcast.
For you to benefit from this episode as much as possible, there are a few things I want you to consider before we begin.
What are you ready to let go of?
On today's episode, you'll hear an incredibly raw, real and powerful conversation with relational alchemist, Stef Sifandos. Through his programs and his coaching, he helps people create transformation through connection. He's one of the most clear-minded and genuine humans I've ever met and I'm honored to share our conversation with you!
For more questions that will help you create change, check out Chasing Cupcakes!
Work with me in our next 12 Weeks to Transformation!
Today's episode is proudly brought to you by Fabletics! If you get excited about workout clothes that are comfortable, cute and completely affordable, Fabletics is going to blow your mind! When you register through fabletics.com/primalpotential you can take advantage of their special offer - 2 pairs of leggings for $24! And you can check out some of my favorites here.
I used to be the queen of sneaking food. It started when I was a kid, but let's be clear - sneaking food is NOT just a kid thing.
First, let's be super clear: there is ZERO shame in this. Sure, you can choose shame as a response, but that's not going to help.
Awareness is POWER. It's an opportunity to create change!
In today's episode we're looking at some of the risks of sneaking food and also strategies to step into a healthier pattern of behavior.
Today is an opportunity to begin to reframe your relationship with food! I hope you love this episode and it forever changes your thoughts about sneaking food!
Don't forget to join the new Primal Potential Facebook group!
Also, here's the listener win I shared on today's episode!
I’ve been a listener for the past year and since listening have lost 30 pounds, got pregnant, kept the wait off during my pregnancy and have since gotten back to my prepregnancy weight while breastfeeding. This was something in previous pregnancies (Mom of 3 here) I told myself I couldn’t do.
BUT that’s not my win. My win is a question I ask before every choice “Is this what I want to choose everyday?” If the answer is no. I don’t choose it. Another way I’ll ask “Does this fit my exception or my rule?”. If the answer is exceptions, I ask “is this exception worth it” and if it’s not a hell yeah, it’s a no.
This has been really helpful for me and I thought I’d share in case it might help someone else.
Laura Lea Goldberg on Instagram - check her out!
Thrive Market now carries pili nuts and pili nut butter! When you register via thrivemarket.com/primalpotential you'll get a free 30-day trial AND 25% off your first order! Pili nuts have incredible texture and flavor! They're high fat and low carb and contain all 8 essential amino acids! If you give them a try, let me know what you think!
Hop on the wait list and learn more about the 12 Weeks to Transformation!
If you have accepted chronic stress as a way of life, this episode is for you. Chronic stress isn't just a quality of life issue, it's a health issue. Remaining under chronic stress decreases your ability to burn fat while increasing your likelihood of storing it. Chronic stress impairs your metabolism and your immune system. It creates systemic hormonal chaos.
Stress is not meant to be chronic. If you are experiencing ongoing stress, day in and day out, it's time to create a change - for the sake of your health.
Just as important to note: stress isn't just mental or emotional. In today's episode, we talk about toxins, thoughts and trauma - the three types of stress that contribute to living in a state of chronic stress.
In today's episode we'll talk with Dr. Beth Westie about types of stress, the dangers of chronic stress and what you can do to reduce your exposure to stressors while improving your response to others you might not be able to easily avoid.
We'll also talk about the strategies we each use in our own lives to respond more intelligently to periods of stress and individual stressors.
Funny site note: when Dr. Beth and I hopped on video for the interview, we were both wearing Klassy Network blue blocker glasses! These are actually one of the ways we minimize exposure to toxins from blue light! You can save 10% on your Klassy glasses with the coupon code primal - I'd love to see a pic of you in your new glasses! Such a crazy coincidence that we were both wearing them AND talking about stress strategies!
Want to check out Klassy Network blue blocker glasses? We're obsessed! Use the coupon code primal to save 10%!
Learn more about Transcendental Meditation and how it's improved my life!
Want to work with me to create LASTING change in your life? Learn more about the 12 Weeks to Transformation!
We all have moments when we feel stuck.
However, just because you feel stuck doesn't mean you are stuck.
The other day, I posted this on Instagram and it really resonated, so I figured it was high time to do a motivational minisode to help you out in those moments you feel stuck.
You aren't stuck. You stopped. There's a difference.
If your excuses are why you feel stuck, check out my free strategy guide and audio on overcoming excuses!
If you're living together but have different health goals and priorities, how do you navigate it?
That's one of the most common questions I get about my relationships. My boyfriend and I are now living together but we have very different lifestyles and personalities. Though we are in no way relationship experts, today we're answering your questions about love, food, weight, personality differences and much more.
Curious about what questions we answer on the episode? Here are a few of them. If you have questions we didn't answer, shoot me a message on Instagram or comment in the show notes and we'll absolutely answer them! The episode got kind of long so we didn't get to all that were submitted but I've put the answers to questions we didn't get to on the show notes page at the link below. There you can find the answers to questions about if we have plans to get married, if we want kids and what our love lanuages are, plus more!
Most of my clients set goals for themselves. Most of them are going about it the wrong way.
Why do you think so many people who set a goal of weight loss end up regaining the weight? Why do so many people who get out of debt shortly reaccumulate it?
My friends, as you set goals for yourself, I want you to keep in mind that there is a massive difference between external goals and internal targets.
In today's episode, we're going to talk about a different way to set goals and go about achieving them in a way that ensures you get what you want most! We're taking a deep dive into the idea that the goal is more about feeling than doing. I'm going to help you understand what it means for the GOAL to be the FEELING you're after and how to prioritize the way you want to BE over the things you ought to DO.
This simple shift in the way you set goals and the way you think about goals will improve your consistency and make sure you don't waste precious time and energy pursuing an external target when your real goal is an internal shift.
How do you want to feel?
How do you NOT want to feel?
What choices, actions or thoughts contribute to how you do want to feel?
What choices, actions or thoughts contribute to how you don't want to feel?
What can you do about it today?
What's the difference between the things you want to do and the way you want to be?
What can you do about it today?
When you're in a moment of struggle or negative emotion: what feeling are you looking to obtain?
How can you create that?
Want to work with me this spring? Hop on the wait list to get sneak peaks inside the Winter 12 Weeks to Transformation and prepare to work with me this spring!
For more on the difference between external goals and internal targets, read chapter 8 of Chasing Cupcakes! If you've already read it, it would be a MASSIVE help if you'd sign in to Amazon & leave a rating & review! If you're new to Audible, you can get Chasing Cupcakes for free (or any audiobook you choose) AND a free 1-month trial if you register via audibletrial.com/primalpotential/
Want to stock up on amazing workout gear AND support the Primal Potential podcast? Head to Fabletics and grab your two pairs of leggings for just $24! To see some of my favorite Fabletics items, check out this post.
Mentioned in this episode:
Change feels hard. I get it. Often, it feels hard because we're going about it the wrong way.
Our tendency is to focus on changing our actions and our choices. What this approach overlooks is the simple fact that our thoughts drive our choices.
Conscious or subsconscious, a series of thoughts predede our choices and talk us into or out of whatever decision we make.
If you don't change your thoughts, it will continue to be mighty hard to change your choices.
Of course that begs the question: HOW?
Most of us feel like our thoughts arise so quickly & automatically that they're nearly impossible to change. It sounds nice in theory "just think differently!" but how do we turn that into a daily practice?
That is the entire focus of today's practical episode with modern mindfulness expert and host of the Mind Love podcast, Melissa Monte. Don't miss this one!
In today's episode I mentioned that you can download my Hormones & Fat Loss Guide for free. Click here to get your copy!
My travel staples include:
Follow me on Instagram and share your wins!
For years, I've been a huge fan of journaling. Recently, I've made a shift in the way I journal that has completely changed the game. It's made me happier, more present, more confident and more productive. A few of my Masters Club members have begun journaling this way, too, and today you'll hear from both of us.
How are we journaling? What does it look like? How did we start?
One of the reasons people struggle to change is that they aren't paying attention. I can relate to that!
At 350+ pounds, living paycheck to paycheck, I didn’t want to pay attention.
I didn’t want to see my body.
I didn’t want to acknowledge my food choices.
I didn’t want to acknowledge my inconsistency
I didn’t want to look too closely at anything - my bank account, how much debt I had, the state of my marriage, what I looked like naked.
None of it. And, not suprisingly, nothing good was happening.
When we don't pay attention, we drift.
We never drift someplace amazing.
I am certain this type of journaling will help you create change. It's not about accountability, it's about action.
I think it's so powerful that I'm going to create an identity journal for the next 12 Weeks to Transformation! You can get on the wait list here.
Random side note: In today's episode I mentioned that you can download my Hormones & Fat Loss Guide for free. Click here to get your copy!
Follow me on Instagram and share your wins!