In this episode of the Wellness Diaries podcast, I welcome back my client Sam to discuss her health journey. We explore the misconception of expecting immediate results and emphasize sustainable, long-term progress. Sam shares her experience of losing 10 pounds and the mindset shifts she has undergone, such as being more gracious with herself and making healthier choices.
We highlight the importance of celebrating small wins, being mindful of eating habits, and finding joy in the process. The episode underscores the significance of balance, self-care, and removing pressure in the pursuit of health and fitness.
TIME STAMPS
The beginning of the journey (00:00:02) Discussion on the initial excitement and expectations of starting a health and fitness journey.
Celebrating progress (00:02:32) Sam shares her celebratory moment of losing weight and the intrinsic changes she has experienced.
Behavioral changes and mindset shift (00:04:27) Sam discusses the daily decisions and mindset shifts that have led to her success.
Community and accountability (00:09:17) The importance of community support and accountability in Sam's journey.
Overcoming shame and seeking joy (00:11:11) Sam's journey of overcoming shame and seeking joy in her health and wellness goals.
Turning point and motivation (00:13:40) The turning point in Sam's mindset and motivation to start her health journey.
Balancing lifestyle and sacrifices (00:15:51) Discussion on the tension between lifestyle changes and sacrifices for a healthier life.
Healthy relationship with tracking (00:17:34) Sam's healthy relationship with tracking and the importance of balance in her approach.
Listening to My Body (00:18:40) Speaker 3 discusses listening to her body's signals and making mindful choices about eating.
Mindful Eating and Self-Trust (00:22:35) Speaker 1 emphasizes the importance of being mindful while eating and building self-trust, especially when tracking macros.
Discovering New Fitness Activities (00:27:39) Speaker 3 shares her journey of trying out different fitness classes and overcoming barriers to working out.
Understanding Choices and Prioritization (00:33:40) Speaker 1 and 3 discuss the choices and priorities that impact exercise routines and how to address barriers.
Making Time for Self-care (00:35:54) Discussion about the importance of scheduling breaks and making time for self-care in a busy daily routine.
Prioritizing Exercise (00:37:19) Comparing the commitment to exercise with other non-negotiable activities and strategies for making exercise a consistent priority.
Finding the Right Environment (00:39:15) Exploring the need for a supportive and suitable environment for workouts, including the importance of variety and social aspects.
Mindset Shift in Physical Activities (00:41:10) Challenging preconceived notions about identifying with physical activities and embracing the process of learning and improvement.
Enjoying the Journey (00:45:39) Reflecting on the value of enjoying the process and journey of physical activities, rather than solely focusing on achieving specific outcomes.
Embracing Rest and Balance (00:53:07) Recognizing the importance of rest and balance in physical activities, and the significance of incorporating rest into the overall schedule.
The pressure of being healthy (00:53:58) Discussion on the pressure people put on themselves to be healthy and the importance of taking the pressure off.
Running for competition (00:54:57) Exploration of the competitive nature of running and the struggle of measuring up to others.
Meal prep tips and getting gutsy (00:55:38) Recommendation for turkey pepper jack cheese and pepperoni roll-ups for meal prep and encouragement to get gutsy with physical activity.
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