Wellness + Wisdom Podcast

There continues to be a stigma and unclear understandings about eat disorders and mental illness. Fortunately, more people are coming forward to discuss why it's so important that we try to understand and help those who are struggling each day. One of these leaders is 18 year-old University of California, Santa Cruz student and Yoga Teacher, Maris Degener. Maris began her wellness journey as she was recovering from her eating disorder at a hospital. She was given the tools and assistance that she needed to help her body recover from her disorder, but she realized that the medical center didn't provide what she needed to help her mind heal. Even though she's now a freshman in college, get ready to hear a great deal of insight from Maris on how we can discover self purpose, uncover happiness, and help change the stigma surrounding eating disorders and mental illness. "They might not be able to understand that what's going through a person's mind doesn't represent the person, but the mental illness." - Maris Degener on why it's important to separate the person from their disorder. Ending Myths about Mental Illness "Mental illness as a whole is so difficult to treat because it's so unique to the individual. We're still not 100% certain about how exactly mental illness manifests in people." - Maris Degener There are lot a of myths surrounding mental illness and we're still not quite sure what could be the cause of it. For some people it might be genetics or trauma or other life situations they experienced that create enough of an impact to affect their well-being. There's a false belief that eating disorders come from a place of vanity. However, the root cause is so much deeper than that. Eating disorders and mental illness can come from a person working through their personal life issues. It might be their way to cope with trauma, feeling lost, or as a means to stay grounded when they feel out of control. Recognize the Signs of an Eating Disorder Here are some different ways to recognize the signs of an eating disorder. The person is _____: not finding joy in food. finding it stressful to eat or be around food. suddenly displaying stress during social situations where food is involved. weighing and measuring what they are eating. eating different foods that they didn't eat before. Shred Other People's Expectations "Find whatever lights you up when other people are telling you that you should be doing something different with your life." - Maris Degener Maris made a really great point about the predicted expectations that society has about life and happiness. We can go through these scenarios at different points throughout life, but the pressure can be at its strongest when we have all of this pressure to join extracurricular activities in order to get into college. Leave The Predicted Life Path When we face so many expectations that other people have about OUR life, we can feel numb and shut out our emotions. When we create our expectations and a life for ourselves, we find happiness. So go on and shred every idea that you had before about what it means to be a happy and successful person. Discover what you want out of this life and create your own path for yourself. Shred the expectations that other people have for you life and start to feel YOUR emotions. For Maris, she was a talented swimmer, but she didn't enjoy the sport or the competition. After recovering from her eating disorder, she began a new journey in which she was more open and honest with herself about what what she loves and what makes her happy. At first, it was an uncomfortable feeling, but before she knew it, she felt free to follow her passion for yoga. "I was torn because I wasn't sure if I was supposed to do things because I was passionate about them or was I supposed to do things because it was the right thing to do. So I was struggling with the traditional lack of identity, but I was also playing with this idea of what it meant to be authentic." - Maris Degener on trying to find her purpose during high school About Maris Degener Maris is an 18 year old certified yoga teacher specializing in the healing and restorative power of Vinyasa Flow. With a past of overcoming eating disorders and mental illness, Maris is a recovering pessimist and perfectionist who is now fearlessly authentic. At the age of 13 she was diagnosed with a life-threatening eating disorder that led her on a journey to regain her mental and physical health. She now seeks to spread the healing powers of yoga, whole foods, and mindful living through her blog and teaching practice. She has been featured by CNN health and across the media being spotlighted for her fearless authenticity and raising awareness of eating disorders and mental health. Resources Mentioned On the Show Maris Degener's official website Maris' interviews with other exceptional women on Everyday Goddess Check out the 2017 documentary featuring Maris, I Am Maris Watch the I Am Maris trailer Read the CNN article with Maris: Teen Overcomes Anorexia Through Yoga Learn about taking a yoga class at Just Be Yoga | Walnut Creek, California Listen to WFR episode 071 - Food Freedom Forever with Melissa Hartwig Listen to WFR episode 085- Lisa Perkins: You Are Not One Size Fits All Furious Pete's Body Transformation & Recovery from Anorexia Quiet: The Power of Introverts in a World That Can't Stop Talking by Susan Cain The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson Learn more about Michael Pollan and his Netflix series, Cooked Read about Research on Males and Eating Disorders Learn more about Amy Kubal What You'll Hear On The Show 1:50 Josh discusses today's show topics 4:00 Josh introduces Maris 4:30 Maris' story of receiving an email from an 80 year old man interested in yoga. 5:40 What is a common myth about eating disorders that isn't true? 7:00 The start of Maris' eating disorder with anxiety. 10:00 Discovering who we are and what our destination is meant to be. 11:40 What was your inspiration to be so self reflective? 12:20 What was missing for you after you left the hospital? How can our medical centers be better to help us heal both our minds and bodies? 15:00 Maris' discovery on how she could heal her emotional wellness 16:50 Maris' new journey to healing her mind and body through yoga 17:40 Maris' parents participation in her healing process 19:15 Are we born with an eating disorder or do different events push people in that direction? 22:45 Maris' connection with other people 25:00 The stigma around mental illness: Do we not allow ourselves to simply feel our emotions? How can we manage our emotions? 27:10 What do you tell women who are struggling? 28:30 Who's inspired you become this person that you are? 30:00 I Am Maris: How did this documentary about mental illness and your story begin? 31:45 Maris' continuous journey towards forgiving herself for her eating disorder 33:00 Books that have helped Maris with emotional wellness and well-being 34:30 How can we recognize signs of struggle with addiction or mental illness? 35:50 Maris' relationship with food today 37:30 How do we misinterpret our relationship with food? What do we focus on instead? 38:40 7 for 7: Josh asks Maris 7 fast questions 39:15 How do you practice fearless authenticity? 39:45 How do you create an authentic space? 40:10 What can people tell themselves when they're going through a shame spiral 42:10 What is your definition of wellness? 44:40 Takeaways from today's show Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live on the air. You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life Download Your Free Wellness Technology Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life.

To celebrate the start of 2017, this episode is dedicated to spotlighting 7 powerful episodes and remembering what they taught us about our wellness path in 2016. It has been such an incredible year on the Wellness Force Radio podcast! There have been so many amazing guests who have opened up to us to share their stories and teach us how we can improve our health and wellness. On this episode, you will listen to seven inspiring conversations for seven steps to greater wellness in 2017. Gretchen Rubin: The Secret to Habit Change (Episode 051) Melissa Hartwig: Food Freedom Forever (episode 071) Dr. Jade Teta: The 5 Metabolic Myths (episode 067) Dr. John Gray - ADHD, Brain Health, & Sex Addiction (Episode 046) Gay & Katie Hendricks - Love vs Fear: Body Intelligence in a Modern World (Episode 055) Drew Canole - Self-Love, Juicing, and Transformation (Episode 078) Mark Divine: Creating the Unbeatable Mind (Episode 086) If you're listening to the Wellness Force Radio podcast for the first time, this will be a unique experience for you to get in touch with the types of guests and topics we dive deep with on the show. If you're a returning listener, this will be an incredible chance for you to absorb seven powerful concepts from these world-class leaders to help you in 2017. Gretchen Rubin: The Secret to Habit Change "Unfortunately, we've all learned from tough experience that no magic, one-size-fits-all solution exists and that the real secret to habit change is that in order to change our habits, we must first know ourselves." - Gretchen Rubin According to Gretchen, the secret to habit change is to get to know ourselves through self exploration and awareness. We're not all the same and we need to understand what makes us happy and motivated to work hard. One great example that Gretchen gave was the difference between some one enjoys simplicity vs. abundance. One person may work great in a simple environment with no clutter, but maybe another person feels energized in an office stacked with books and other collections. Once you've found what helps you stay motivated, you can create new habits to keep that motivation going while respecting other people's differences and what motivates them at the same time. Melissa Hartwig: Food Freedom Forever "Food scientists have engineered chemicals and processed foods that light up the reward centers in the brain for a different reason than nature intended. Not because they provide vital nutrition, but because they're scientifically designed to stimulate our taste buds." - Melissa Hartwig It is said that the gut is our body's second brain because if we pay close attention to it, it can tell us when we're full and what nutrition we need. During this podcast episode, Melissa discussed the difference between Satiation and Satiety and how they can help us create healthy habits. What is Satiation? Satiation is your brain's perception that you've had enough food and you're done eating. Satiation basically occurs when you're sick of eating. Maybe your mouth is tired from chewing food, you're sick of the taste of the food that you're eating, or you're so full that you can't even eat anything else. Satiation can easily happen when you've eaten foods such as popcorn, brownies, chocolate or any food that's difficult to stop eating once you've started. For me, it's super hard to stop eating chips with salsa and/or guacamole. What is Satiety? Satiety takes place in the stomach when the body knows that it has enough various nutrients to be full and satisfied as far as survival goes. When you eat a grass-fed steak with green vegetables and perhaps some healthy fats, your body has had enough without you needing to over consume other foods. How can we begin to focus on eating more foods that help us feel satiety? Focus on consuming foods that nature intended for us to eat. Stay away from overly processed foods with lots of preservatives and sugars and eat natural fruits, vegetables, proteins, and healthy fats. Focus on eating satiety foods so that you get to a place where you can trust the signals that your gut, not your brain, is telling you. Dr. Jade Teta: The 5 Metabolic Myths "Metabolism is designed to keep us in homeostasis and help us adapt to the stresses of the world around us whether that stress is sleep deprivation, decreased calories, over exercising, or emotional stress." - Dr. Jade Teta During the episode with Dr. Jade Teta, he explained what the difference is between Dieters and Detectives. Dieters go by the rules, but unfortunately, this is what keeps them stuck in the same place or worse as they move form one diet to the next. Dieters follow all of these rules, but there actually aren't any rules at all, just guidelines. That's where the Detectives come in. Detectives follow the guidelines and learn skills that allow them to be flexible and discover their own nutrition method. Why is this better than following a strict set of rules of what to eat and not eat? Because every person is different and we all have different metabolism. The Goldilock Zone According to Dr. Teta, the key to finding the right metabolism balance and the perfect amount of nutrition, exercise, and relaxation is to follow the Golidlock Zone method. You can get in the Goldilock zone when you have not too much, not too little, but just the right amount of: Fats Carbs Proteins Stress Exercise When everything is balanced, your metabolism is right where you want it to be. Just like metabolism, everyone's Goldilock Zone will be unique. To help you get to the Goldilock Zone, focus on HEC. What is HEC? HEC stands for Hunger, Energy, and Cravings. HEC helps you to understand if a diet is working for you. After each meal, pay attention to how your body feels, responds, and what your biomarkers are telling you. "If your HEC is in check, then your metabolism is balanced."- Dr. Jade Teta Dr. John Gray - ADHD, Brain Health, & Sex Addiction "We demand the instant gratification that releases the dopamine in our brain when we're hyper stimulated. Instead of over simulating our brains, need to bring it back it back to the present moment. We need to be happy with what's here rather than creating drama or addiction." - Dr. John Gray Our society is always looking for the best, new thing out there. The best TV screens, the best food, the most romantic relationships etc. But our brain can also thrive on sadness, stress, and addiction. All of these factors and more can give us instant gratification because they release high levels of dopamine in our brains. Once we've experienced this natural stimulation, we keep wanting more or we'll easily get bored. However, if too much dopamine is released into the brain, the body regulates itself and ends up lowering the amount of dopamine sensors. The higher the stimulation, the longer it takes for the sensors to return to normal. Recover from Hyper Stimulation Not only will time help heal the body from hyper stimulation and high dopamine levels, but a healthy nutrition is key to helping the body recover back to normal. Rather than being bored with what we have and ready to move one, we need to learn to be happy and appreciate what we have in our lives. Looking out for and buying the latest TV will only give you instant gratification; it cannot bring you pure joy and happiness in your life. Nutrition is key, but so are minerals such as lithium. With just the right amount of lithium and another alkalizing minerals such as potassium and calcium, they can help lower our amount of stress. However, too much lithium can create high levels of anxiety. Gay & Katie Hendricks - Love vs. Fear:Body Intelligence in a Modern World "Love will triumph because love is bigger than fear. You can test that out in your own being by noticing what happens when you love your fear. Suddenly a whole new world opens up." - Gay Hendricks For some people, self-love is something that can be difficult to find and tap into. However, if we don't love or honor ourselves, then we cannot honestly begin to trust and get to know ourselves. "I saw that down at the bottom of everything, you're either in love or in fear at any given moment. That you're either open to cherishing yourself, cherishing other people, the universe around you, you're opening to listening, you're opening to being present OR you're scared about something and that shuts you down." - Gay Hendricks To better understand ourselves, Gay suggests that we think about something that we're afraid of. We need to discover that fear, feel it, and love it. Love that fear just like you love a person and with all of that positive emotion, you can use that love as a means to start loving yourself just the way you are. Drew Canole - Self-Love, Juicing, and Transformation "A lot of people are trying to find what they're purpose is. When you clear your space and put yourself in a place where you can just start listeneing more, your purpose is going to show up. It's that thing that's always more or less been there, but you don't think is possible." - Drew Canole The people that we spend the most time with can say a lot about who we are and what we want out of life. During Drew's interview with Josh, he explained how Tribe Affects Our Vibe. Each year, Drew takes time to get a clear picture of himself. What he loves about himself, but also what he dislikes and disapproves. Do the same for yourself and then think about people who you think are the same or have similar personal growth development goals. You create your tribe by finding and connecting with people who have the same vibe going on. People who share similar characteristics. If you are or want to be a certain way, you'll bring similar people into your life. Transforming Your Life By Finding Your WHY Drew also spoke about the Whydentity Process and discovering a why that makes us cry. This is the moment when we identify with the identity that we have in mind with who we are. Your why is your joy or reason as to why you like something. If we can find joy in something that we're doing, we can create something amazing. In the moment that you find your why, you will omit self-love, happiness, and success. So much so that it rubs off on other people and they will feel passionate about something that they love too. Mark Divine: Creating the Unbeatable Mind "The Warrior Master is someone who is extremely humble. It is someone who is extremely emotionally grounded and has cultivated a love for his teammates that is uncommon and also has a love for his enemies. They realize that everyone has the same essence. It's just what's layered on top that makes us different." - Mark Divine We learned something important about the power of love and respecting other people when Mark Divine spoke on the podcast. Sometimes, it can be difficult to open our hearts to other people. Especially if we've experienced trauma such as PTSD, it's not easy to open up after feeling shut down for so long. But if there's two things that Mark learned during his 20 years as a Marine, it's that a warrior is committed to two things: Self Mastery and Service. However, we can't serve if we don't work on ourselves and many people do not have the training and methodology to work towards mastery. Mastery is just as important as sleeping, eating, and simply being. To reach self mastery and service, we need to grow emotionally so that our intuition can develop and our hearts become softer. Loving Our Enemies The Master Warrior loves their enemies and recognizes that we are all humans with the same essence. We all have a being. Not only do we love our enemies, but we respect them and that is also a form of love. In returner, the love and respect we have for our enemies will help us grow stronger. What You'll Hear on the Show 00:30 Podcast Introduction 2:40 Gretchen Rubin: The Secret to Habit Change (Episode 051) 10:00 Melissa Hartwig: Food Freedom Forever (episode 071) 18:40 Dr. Jade Teta: The 5 Metabolic Myths (episode 067) 29:35 Dr. John Gray - ADHD, Brain Health, & Sex Addiction (Episode 046) 42:20 Gay & Katie Hendricks - Love vs Fear: Body Intelligence in a Modern World (Episode 055) 47:00 Drew Canole - Self-Love, Juicing, and Transformation (Episode 078) 56:50 Mark Divine: Creating the Unbeatable Mind (Episode 086) 1:04:45 Final comments by Josh Resources Mentioned on the Show Gretchen Rubin: The Secret to Habit Change (Episode 051) Melissa Hartwig: Food Freedom Forever (episode 071) Dr. Jade Teta: The 5 Metabolic Myths (episode 067) Dr. John Gray - ADHD, Brain Health, & Sex Addiction (Episode 046) Gay & Katie Hendricks - Love vs Fear: Body Intelligence in a Modern World (Episode 055) Drew Canole - Self-Love, Juicing, and Transformation (Episode 078) Mark Divine: Creating the Unbeatable Mind (Episode 086) Damon Gameau: Breaking Free From Sugar (Episode 061) YouTube: That Sugar Film Trailer The Power of Habit by Charles Duhigg The Way of Superior Man by David Deida Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live on the air. You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life Download Your Free Wellness Technology Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life.

Alexi Panos and Preston Smiles are both internationally recognized next-generation thought leaders who are redefining what's possible in relationships, career, and life. This duo has been recognized as "Personal Development's Power Couple," and as world renowned innovators and pioneers in the "Emergent Wisdom Movement." They are the founders of the groundbreaking Bridge Method, and have created a movement of transformation that has taken humanity by storm through their unique and passion-filled approach to sharing age old wisdom. With social media as a main source of connection and distribution for their inspiring video series, they've built an incredible tribe of loyal fans around the world who aren't just inspired by their work, but are empowered by it. Today on the podcast you'll discover with host Josh Trent how Alexi and Preston both went through periods in their lives where they felt like they were doing all the right things, but never got the desired results. When Positive Thinking Doesn't Work They'd read all the best books in self empowerment and positive thinking, took classes, and sought advice, but there was always something missing. After decades of their soul-searching and personal development, they realized that they were missing the most powerful connection - between mind, body, and soul. Discover more on the episode about how they both distilled decades of inner work, a full 12 week online program, and the bridge method into the pages of "Now Or Never" by combining years of training into five principles that can help you navigate the real world, learn how to overcome your inner obstacles, and become your best self. Fill with narratives and stories from the duos own lives as well as those from they have helped along the way, no one ever shares exercises insights and challenges to help you attain the personal freedom you've always been seeking. As we move into 2017 and beyond, this uplifting and inspired conversation with Alexi and Preston is one you can keep on repeat. "Vulnerability is relatable. Perfection is not." Alexi Panos The 5 Principles to Living Your Greatness This LIVE training course with Alexi + Preston is valued at $1297 but it's FREE when you pre order their new book, NOW OR NEVER. ELEVATE YOUR LIFE by elevating your mindset, confidence and ability to tackle problems and take life on with undeniable certainty and authentic power. You'll learn the principles to tap into your gifts and unlimited power source so that you can live a life of fullness and abundance— no matter what's going on. Instead of feeling anxious, stressed out, and overwhelmed, you will feel empowered, grateful and full of joy. By working these principles you'll transform your life from the inside out, manifest what you truly desire and see the world through new eyes. "Between stimulus and response there is a space. In that space is our power to choose our response. In her response lies our growth and freedom." Victor E Frankel, from his book, "Man's Search For Meaning" Listen As Preston & Alexi Uncover The power of choice in relationships Obliterating your comfort zone by proving the testing ground and scaling the castle of possibility How to use "Catalyst Moments" to shape your mindset for a powerful way of being How to cultivate wellness in relationships and single lives How to make personal transformation FUN How to change your mental, emotional, and physical state to move forward in your day How to recognize, fortify and empower your conscious and unconscious agreements Changing the story in relationships - yourself and your partner Understanding the 5 Principles You Always Have A Choice Be Radically Responsible Act Now Own Who You Are Have A Blast How Alexi grew stronger from sexual assault How Preston reframed his upbringing in challenged schooling as a youth and gangs to rise above How you can join the free masterclass with Preston & Alexi when you order their new book Listen As Josh Asks Preston & Alexi Powerful Questions Alexi, what is your biggest growth edge as you know it right now? In other words, what is the deepest lesson you are in the process of learning currently? Preston, what would you say to Donald Trump if you had two minutes with him in an elevator, and he would listen? Alexi, who is your greatest mentor from the past or present that inspires you? Preston, what can you tell someone who is doing workshops, reading books, going to seminars about being their best and living their vision but it has been years and they're close to giving up? How do they take a breath and re-commit? Alexi, how do you manage a healthy emotional state as the media attention and energy towards you increases? Preston, When you're working on your dream and your vision, how do you remain mindful of where and to whom you give your energy to? Alexi, what is wellness to you? What is your definition of wellness? Resources Mentioned On the Show Now Or Never: Your Epic Life In 5 Steps Free Guides From Josh www.wellnessforce.com/news @prestonsmiles https://twitter.com/PrestonSmiles @alexipanos https://twitter.com/alexipanos PrestonSmilesSpeaks https://www.facebook.com/PrestonSmilesSpeaks alexipanospage https://www.facebook.com/alexipanospage/ prestonsmiles https://www.instagram.com/prestonsmiles/ alexipanos https://www.instagram.com/alexipanos/ QuestionsWithPreston https://www.youtube.com/questionswithPreston alexipanos http://youtube.com/alexipanos VIDEO - 7 Steps to a happy healthy relationship VIDEO - What you RESIST PERSISTS explained Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live on the air. You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life Download Your Free Wellness Technology Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life.

When working on our wellness goals, it's easy to forget we all have both an inner coach and an critic inside our mind. The inner coach encourages us to do our best, while the critic can shut us down- dissolving our state of flow. "There's a voice inside of all of us that tells us to accomplish what we desire and never quit. This is our inner coach. This is a voice that tells us to believe in ourselves." - Jeff Grant Fortunately, we have the power to bring out the best inner coaches within us and soften our harshest inner critics. On this episode of Wellness Force Radio, coach, mentor, writer, and ultra-endurance athlete, Jeff Grant of Hillseeker, shares several hacks on how we can tap into our mind and emotions to become better athletes and more productive. Our emotions can easily distract us, but with the right mind tools, we can learn to use those emotions to our advantage. Owning Your State of Flow "In positive psychology, flow is the mental state of operation in which a person who is performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment during the process of the activity." - Jeff Grant Being in the mental state of flow means that we are both amazed and inspired to be our your best. It's the natural high we feel when we're on a mission or have completed a goal such as completing a great work out, finishing a race, or finalizing a project at work. Experiencing a state of flow means that we are present in the moment. It can be difficult to get into a state of flow, but there are several tools that we can use to help cultivate more flow into our lives. Once we understand what helps us get into the state of flow, we can jump right into it when we want or need it in our lives. When Jeff finds flow during a run or through music, he tries to transfer it to another part of his life or within his work as a coach and author. The Four Stages of Flow To find flow and stay within it, there are four steps: Struggle, Release, Flow, Recover. 1) Struggle To begin our state of flow, we need to struggle on purpose. We can do this by taking ourselves out of our comfort zone and placing ourselves in an unfamiliar place, situation, or thought. Once we have struggled, we can release. 2) Release We can release ourselves from our struggle by finding something to laugh at or something that distracts us from it. 3) Flow This state of release places us in a state of natural flow and euphoria. When we're in the state of flow, we can find immense happiness and feel like anything is possible to achieve. 4) Recovery Once we're in the state of flow, we never want to let go of it again. We think that we always need to have this euphoric sensation 24/7, but recovery is part of the process as well. Recovery is important because it allows us to connect each cycle of flow. A lot of us are looking for our next great achievement: a place on the podium, a best time, or a new goal accomplished. But if we're just focusing on pushing ourselves to our limits with new goals, we might push ourselves too far, too fast. By focusing on recovering, we're give ourselves permission to take time off and not push ourselves to do more than we can handle. With goals and technology, we focus so much on the quantitative numbers that we forget that qualitative facts are just as important to our health and wellness. Flow isn't just applied to athletic performance, but to life performance and job performance as well. The 4 Stages of Flow can truly be applied to anything that we want. Discover Your Best Inner Coach To start discovering and using your inner coach to your advantage, think of the coaches or teachers that were or are still part of your life today. They most likely all have different voices and different teaching methods from giving cues and instructions to building confidence or being aggressive with a military manner. What did coaches or teachers do in the past do to help you? What were their voices like in different scenarios? If you can identify the inner coach voices in your mind, then you can learn how to build the best inner coach to help you stay focused and accomplish your goals. So, how do we begin to tap into that inner coach voice? Think again about different coaches and their styles of coaching. On this episode, Jeff shares 5 different coaching styles: Bouncer Teacher Guide Muse Motivator What's the Purpose of the Bouncer and Muse Coaches? "The inner critic loves it when we worry about what other people think. It loves it when we highlight our fears. It has a strong dislike of the flow state." -Jeff Grant The inner bouncer coach tells our inner critic to be quiet. Visualize a bouncer at a club who doesn't let others inside and acts as a bodyguard. Disarm your inner critic by giving your inner bouncer coach one new thought to help redirect your thinking. Our inner muse coach is the voice that reminds us to play and be creative. Jeff likes to tap into his inner muse by leaving the running trail and taking a different path. When he's listening to his muse coach, he may skip and jump around or go down on a slide at a playground. When we're so focused on quantitative results, sometimes we need to take a break and just play during our workouts to get into our state of flow. Playing can help snap us out of our stressful thoughts and help us experience a new state of flow. Put Your Inner Coach to Use You can practice listening to your inner coach by practicing meditation. Focus on what the voices sound like and pay attention to how they motivate you. As you meditate, concentrate on what your inner coach is telling you to do. Be sure to take your time and listen to each of the 5 inner coaches to create the perfect one. You may need a different inner coach for different moments and situations. Tap Into Your Performance With Emotions What emotions do you experience during a race or workout? Do you ever feel anger, joy, love, jealousy? We can face many emotions while we're exercising, but we don't tend to intentionally put ourselves into a state of emotion to see what positive and negative results may happen. Jeff likes to put emotions to the test by having his students focus on different emotions during a workout to discover what impact they have on them. With amazing results, Jeff discovered that different emotions can either improve or hinder our performance. By purposely tapping into emotions during a run, we can become aware of which ones serve us better. What Else You'll Discover on the Show: What inspired Jeff to write Flow State Runner Jeff's transition from a corporate career to running coach and author Jeff's experience as an Ultra Runner and Marathoner How to become the best coach for different students Jeff's personal meditation and visualization tips Jeff's favorite basic wellness technology Win 1 of 5 FREE Signed Copies of Flow State Runner We've got 5 signed copies of Jeff's book, Flow State Runner, to give away! To win a copy, include a #FlowStateRunner and @WellnessForce on Instagram! Resources Mentioned On the Show Jeff Grant's official website Flow State Runner: Activate a Powerful Inner Coach's Voice by Jeff Grant Jeff's official YouTube channel The Flow Genome Project Flow: The Psychology of Optimal Experience The Rise of Superman: Decoding the Science of Ultimate Human Performance by Steven Kotler Adversity Response Checklists: Preparing to Thrive in Adversity Spire - The Mindfulness + Activity Tracker app Spire: WFR 029- Master Your Breathing with Dr. Neema Moraveji Universal Breathing - Pranayama app Strava technology WFR 077- Finding the Joy of Movement with Darryl Edwards WFR 086- Creating the Unbeatable Mind with Mark Divine The Pose Method by Dr. Nicholas Romanov Online coaching with Lisa Smith-Batchen MUSE Meditation Headband Unbeatable Mind Retreat with Jesse Itzler About Jeff Grant Jeff has a 20-year background in endurance and adventure sports. He has finished some of the toughest events on the planet, including the Marathon des Sables (a weeklong stage race through the Moroccan Sahara), the Ultra Trail du Mont Blanc (a 166KM extremely mountainous run in the Alps), numerous ultra marathons, Ironman Hawaii and other long distance triathlons, mountaineering expeditions, and even some shark diving. In 2010, Jeff branched out from traditional endurance sports to complete the grueling SEALFIT Kokoro Camp, a 50-hour non-stop, no-sleep crucible modeled after the US Navy SEAL's Hell Week and designed to teach mental toughness and test participant's limits across many spectrums. After several years of hard work, Jeff earned a unique civilian instructor position in the cadre for this grueling and transformational mental and physical challenge. Jeff has coached countless runners in workshops in Switzerland and the US, runs the Hillseeker® online coaching business, and enjoys tapping into his corporate experience as a motivational speaker for businesses and teams. He also enjoys playing jazz trombone, blues harmonica, and African drums, as well as dancing Lindy Hopp. Jeff is a qualified yoga teacher, with over 600 hours of teacher education and 20+ years of practice, He fully embraced a philosophy of "Do what you love" in 2010 by leaving a successful 18-year corporate career to focus full time on coaching, motivational speaking, and writing. Jeff is a coach & mentor, writer, ultra-endurance athlete and a hillseeker in all walks of life. He also an active supporter of charity work in Malawi and Cambodia as a Board of Directors member at the nonprofit Face-to-Face Project. Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live on the air. You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life Download Your Free Wellness Technology Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life.

"All you have is what's going on in front of you right now. Worrying about the future is only going to cause anxiety and bring up fears. It's only going to cause you to live in a time that's not present." - Justin Stenstrom Our past may haunt us and our future may scare us, but we must remember that what we have today is the present. When we focus on being in the present and what is happening now, we can move beyond our anxiety. Having once spent years fight depression, anxiety, and suicidal thoughts, Justin Stenstrom is now a nationally acclaimed life coach, author, entrepreneur, and speaker. On this week's episode, Justin opens up and shares his experience about how he ended his panic attacks in order to grow to the person that he is today. Give yourself the self-care and love that you deserve by learning about how you can beat your own anxiety, build confidence, and harness the power of small wins. Beat Your Own Anxiety in 3 Steps "The only thing we have to fear is fear itself" - Franklin D. Roosevelt Even though Justin suffered panic attacks for years, he realized that they were truly a gift to help motivate himself to grow and become the person that he is today. Determined to find a solution to end his panic attacks and irrational thinking, Justin was able to beat his own anxiety in 3 simple steps by completely shifting his mindset and the way he viewed his panic attacks. 1) Observe your thoughts and emotions When you first feel a panic attack coming on, it's natural to want to run away from it. However, struggling with your anxiety will just make it worse for you. Rather than fighting back, simply do nothing and just observe what is happening in your mind and with your emotions. 2) Welcome the panic attack The next step is to let the panic in and have a dialogue with it in your head. Freely welcome these thoughts of anxiety and any other thoughts and emotions. 3) Call out your anxiety and fears Call them out and ask for more. Expose all your fears, anxiety, and concerns to come out into the open. This empowering, counter-intuitive step will help your negative thoughts, feelings, and sensations go away. The Right Nutrition to Calm Your Mind Calming our minds can begin my focusing on our own nutrition. Justin recommends following a healthy diet and taking supplements as needed. For example, his daily food intake often includes: Fish Fish oil Fruit Apples, Bananas Complex carbs Broccoli, Kale Protein Chicken, lean steak Suggested supplements Magnesium, Niacin, Niacinamide, B complex, ashwagandha, valieran root Build Confidence & Challenge Yourself "Do one thing each day that scares you." - Eleanor Roosevelt We are all born with confidence, we might just not realize it depending on the environment that we are in situated in. When we're in a comfortable environment, it's easy to be ourselves. When we're in an unfamiliar territory, it can be terrify and we feel closed to those that are around us. You don't have to gain confidence overnight. Build yourself up overtime with little winds. In a social situation, you can start small by saying "hi" to people that you see during a walk or start up small conversations with others-your mailman, cashier, etc. Keep track of your progress and create new challenges for yourself each week. Before you know it, all of these little winds will build up into one big wind and you will feel confident to talk to anyone. Embrace New Situations To help Justin get over his social fears and anxiety, he built up his self-esteem by attending a dance class with all females. It was terrify and he was always anxious before the class. However, by the end of the class, he felt more empowered than ever before. Why? Because by getting out of his comfort zone, he was able to experience a scary situation and realize that it actually was not as bad as he thought it was. Putting yourself in different situations can help you realize that anything is possible and there's really nothing to fear. Tap Into Your Subconsciousness with Self Hypnosis One way to get over fears and phobias is to use self-hypnosis and tap into the subconscious mind. This technique helps to train your mind to replace negative thoughts and emotions with positive emotions. Some Hypnotherapists that Justin knows and recommends include: Paul McKenna Dr. Andrew Dobson Dr. Dave Hill Richard Bandler About Justin Stenstrom Justin Stenstrom is the founder of the Elite Man Magazine and Elite Man Podcast, author of Giving Shy Guys Game, and contributing writer to many other publications. Justin used to deal with depression, anxiety, and debilitating panic attacks until he finally taught himself how to deal with the problem through self development. He went on step out of his comfort zone through challenges that were for him previously unthinkable, such as dancing and acting, and become a nationally recognized dating coach Resources Mentioned On the Show The Elite Man Magazine official website The Elite Man Podcast The Justin Stenstrom Show Giving Shy Guys Game by Justin Stenstrom Panic Away: How to Stop Panic Attacks and End General Anxiety by Barry McDonagh The Vortex: Where the Law of Attraction Assembles All Cooperative Relationships by Esther and Jerry Hicks WFR Episode 019-Health, Love & Fulfillment In A Busy World With Nate Hockstra WFR Episode 051- The Secret to Habit Change with Gretchen Rubin WFR Episode 056- Creating the Unstable Mind with Mark Divine WFR Episode 087- Upgrading Your Subconcious Beliefs with Bonnie Kelly Overcome Anxiety – Gina Ryan (Episode 92) on Elite Man Magazine Paul McKenna Dr. Andrew Dobson Dr. Dave Hill Richard Bandler Books by Eckhart Tolle Legendary Life Podcast with Ted Ryce 13 Foods To Help Ease Anxiety & Stress by Dr. William Cole Niacin Therapy as Used by Abram Hoffer, M.D. The Dating Confidence Coach: Adam LoDolce Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live on the air. You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life Download Your Free Wellness Technology Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life.

"Faith is like a muscle. It's similar to going out for a run- if you don't do it normally run, you're going to sweat and it's not going to be comfortable. If you step into having faith when you don't know what the end is going to be, then that's something you can build every single day and you can rely on it." - Bridgette Mayer This show is for everyone who believes that their past determines their future. How did a young girl who came through the Division of Child Protection and Permanency (DYFS) system and foster care end up in the art world with a multi-million dollar gallery and consulting business? Through the kindness of strangers, fierce determination, and a survivor's sheer will, Bridgette Mayer's is a success story for the ages. In her inspirational memoir of gross neglect, violent abuse, and ultimately redemption, she shares her journey from the projects of Jersey City to eventually becoming one of Philadelphia's most celebrated gallery owners. By following her heart and passion for art, Mayer's interests evolved from a means of escape into her salvation and her security. She used her inherent self-assurance, natural curiosity, and scrapper work ethic to overcome the damage inflicted on her as a child and create a harmonious, rewarding, and charitable life — for herself and the artists she represents. Rising Above Your Circumstances "Anger is a much more proactive emotion than despair. I've used anger and fear to propel me forward. I've learned how to use both pretty well at this point. I've used such experiences to make me a better." - Bridgette Mayer Bridgette's memoir, The Art Cure : A Memoir of Abuse & Fortune (published by Little Lion press in September 2016), is for anyone who aspires to a career in the arts and who has been told it's too difficult or impractical to pursue. With bravery and tenacity, anyone can achieve the life of their dreams, no matter how out of reach it may seem. Mayer offers readers a bridge to color and a lifeline of hope for the future. After suffering an abusive childhood that landed her in foster care homes and on the streets, starving and beat up, Bridgette was adopted by a wonderful family at the age of nine and began her life transformation. Her early and challenging experiences gave her a tenacity of spirit, unbreakable creativity and a desire to make her mark in the art world. Now a successful art dealer, curator, art adviser, author and entrepreneur, Bridgette Mayer has spent decades cultivating her passion for art, artists, the clients she advises and finding her way to the top of the art world. Creating The New Story "I had a moment of frustration and I said to myself, 'The next 10 things that I'm asked to do, I'm just going to say 'yes' to them and figure it out.' The next day, I got a call from CNN to be on Anderson Cooper's show, 'On the Rise.' " - Bridgette Mayer Bridgette's background of struggle and overcoming obstacles lead to her current success and spurred her to write, "The Art Cure: A Memoir of Abuse & Fortune." Her passion for artists and managing them to the highest level as well as working with top collectors from around the world has guided her business the past seventeen years. Bridgette's expertise encompasses a whole approach to art collecting, creating authentic environments both public and private with art. Her mission is to continue to inspire those around her and especially artists, women and entrepreneurs to live the life they dream even in the face of insurmountable obstacles. Bridgette Mayer Gallery The Bridgette Mayer Gallery has been featured on CNN's Anderson Cooper 360 as a small business "On The Rise" and was recognized as a recommended Philadelphia arts destination in The New York Times Magazine. In 2013, Mayer was named one of the top 500 Galleries in the world by Boulin ArtInfo, and was also featured in the Tory Burch Foundation's "Women To Watch" series. Mayer has been a featured speaker on many panels in the Philadelphia area and has guest lectured at a number of Universities, where her talks focus on how emerging artists can promote their work and sustain a career in the arts. A graduate of Bucknell University, Mayer was an active member of the University's Arts Board for several years. She is currently a board member of the Arts & Business Council, Philadelphia, PA & Vox Vopuli, Philadelphia, PA. About Bridgette Mayer For the past sixteen years Bridgette Mayer has been running a top contemporary art gallery in Philadelphia and helping her clients and the artists she serves improve the quality of their life through art. Growing up in an abusive home in the projects of Jersey City and filtered through the foster care system until she was nine years old, Bridgette was finally adopted by a wonderful family. If you had seen the conditions she grew up in, you would not even believe it that someone could come from there and get to where she is now. She had to learn how to read and get started living a life that was no longer centered around the drugs, alcohol and physical abuse. Over the years she has come through many challenges and worked for her dream of being a top arts professional in the gallery industry. For her entire life, Bridgette had big dreams, and has dreamed the dreams that others said would not be possible. Bridgette is living proof and this is not a Hollywood movie. She literally came from the other side of the tracks and built a life of abundance for herself. From Bridgette: "That is why I wanted to write a book to share my story with you. Part memoir and part how I got my start in the art world, this book is for anybody who might need inspiration or might want to know how somebody like myself who came from nothing, was able to build a multi-million dollar business in the art world. You see, It is possible. I hope you will share my journey and see what is possible for you!" Resources Mentioned On the Show Bridgette's Book "The Art Cure" Bridgette's Website Bridgette's Art Gallery on Facebook Bridgette's Art Gallery on Twitter B Mayer Art Micheal Gerber's Books The Real-Life MBA by Jack and Suzy Welch Purple Cow by Seth Godin Check out the WF podcast episode with Jake Ducey Tony Robbins' Website What You'll Hear On The Show 1:50 Josh discusses today's show topics 4:30 Josh introduces Bridgette 5:45 Bridgette shares her childhood history 7:00 What was your birth mom's struggle? 8:30 Bridgette's transitional experience into foster care 13:30 How Bridgette discovered her artistic gift 15:30 Bridgette talks about how her emotional wellness grew because of art 18:00 How did you decide to become a gallery owner? 25:15 What was your mindset like during this transition period? 27:00 What did you write to your mother in your 10 page letter to her? 33:00 What's your connection with your clients? 34:00 What do you do now to cultivate emotional wellness? 36:00 A lot of us deal with fear. What 10 things did you say 'yes' to with an incredible result in the end? 39:10 What can people do to fight their fears from an action perspective? 42:40 How Bridgette uses feelings of anger to push her goals into motion. 44:20 How do people know when to quit or keep going? 46:00 How do you know when to make changes? 48:40 How was your mindset different than your siblings that help to transcend you to the next level? 51:00 7 for 7: Josh asks Bridgette 7 fast questions 53:20 Bridgette's mantra for when she's feeling stressed or having a bad day 54:40 Bridgette's definition of wellness 56:30 Takeaways from today's show Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live on the air. You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life Download Your Free Wellness Technology Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life.

"Knowing without doing is the same thing as not knowing. What matters is if the knowledge that you have will give you an effective health practice for the long term." - Dan Pardi There is power in knowledge and with the right health and wellness information, we can make the right decisions in accordance with our own needs. This week, entrepreneur, researcher, and developer of Loop Model to Sustain Health Behaviors, Dan Pardi, explains Self Determination Theory and motivation, the human connection, and his latest project, humanOS to help us find the best health information. Find The Health You're Looking For "You have more control over your health than anyone else." - Dan Pardi There are many sources out there that claim that they have the answer to all of your health problems, but they truly don't. These novelty, quick fix methods, products, and services may look appealing, but they aren't sustainable for long-term health results. To find the best help for your health needs, you first have to clarify your own health problems. Rather than trend hopping by focusing on what you just read in the latest health magazine about a new diet, research and find out for yourself what your body needs. It can be so confusing with so much information out there in books, magazines, and the internet. However, sources like humansOS, that Dan and his team are putting together, help us find the best, most credible sources of information. Truth vs. Fiction For Health Research In a recent interview on humanOS radio with Dr. David Katz of Yale, Dan mentioned: "As well-intentioned as someone might be, I frequently find myself getting frustrated, not when somebody's passionate and wrong about an issue, but when people can be overly confident and dismissive of mainstream medicine's consensus in favor of their own opinion which can often associate with their own financial reward." Once you have a proper perspective and mindset, you make good decisions for yourself. It's better late than never to embrace your responsibility to find the best method and motivation for you stay true to yourself and progress your health journey. One challenge we all face today is the fight against the modern lifestyle. We used to be hunters and gathers, but today we're consuming high processed foods and sitting around too much at home. An unhealthy lifestyle doesn't only lead to chronic disease, but can impair our daily performance and relationships as well. All the technology in the world won't help you, but you can use the power of technology to fight back against misinformed studies to do your own research. Begin Your Own Research To ensure that you are finding the best information out there, look closely at who this researcher is and what their study is all about. Who are they associated with? Do they declare their method? Do they offer a too good to be true solution? If this source appears to provide a quick fix, be careful. OR Do they have a realistic perspective? Does their method clearly explain how it will help? Is their research comprehensive? Does their campaign have an overall, large framework. Once you've found a legitimate piece of information on health, how can you incorporate it into your daily life? Try to clarify the problem that you're trying to solve. Find the right ideas that can help you. Understand those ideas deeply. Turn those into health and wellness skills. Maintain those health skills for life with good information. Human Motivation "Our job isn't to motivate other people, it's about creating the condition in which people can motivate themselves." - Dan Pardi Self Determination Theory - (SDT) is a theory of motivation. It is concerned with supporting our natural or intrinsic tendencies to behave in effective and healthy ways. SDT has been researched and practiced by a network of researchers around the world. The theory aims to understand motivation by looking at the core categories of human needs: Physical, which is things like thirst, and hunger, and sex. Psychological, which is the desire to be competent in anything but particularly things that are important. Autonomy, which speaks to the notion that we like to have freedom to determine our own path. Social needs, which is the sense of belonging to a group, recognition from others, and even the sense of power in your own life. Controlled vs Autonomous Motivation SDT is a behavior model that tries to understand what human motivation is. Motivation has many different categories that can be placed into two different groups: Controlled Motivation and Autonomous Motivation. Controlled Motivation Controlled motivation is caused by external rewards such as a prize for accomplishing a goal. But you can also be punished by having something taken away from you if you don't complete the goal or feel guilty for not accomplishing it. Autonomous Motivation Autonomous motivation is when a person is compelled to do something because the activity takes on some personal importance or it becomes a part of the person's belief system and it even becomes part of the person's identity. Your not motivated by external rewards, but you do something because it's a part of your identity and who you are as a person. Dan gave a great example that someone who has controlled motivation runs for the physical reward. However, a person who has autonomous motivation will run in the rain despite all rational thinking because exercise no matter what is part of who they are. Using humanOS to Your Advantage As a mission, humanOS helps people master their health. Understanding that this is necessary is actually critical to one's success of long-term help. Why? Because all the technology in the world won't be healthy for you. The technology can't just be available, you have to pick it up and use it and you have to use it the right way. HumanOS helps you benefit from the worlds best health technology and health information. How did you make humanOS so clear and easy to use? Explain why something is really worth your attention compared to something you shouldn't really pay attention to. Some untested therapies claim to have the ultimate answer for everything, but they're not validated. Having mindfulness or awareness about health can put you in a better position. If more people are aware of their own health and what works and what doesn't, we'll become a healthier community overall. Listen As Dan Uncovers Why clarifying the exact health problem is missed by more than half of people seeking change Novelty seeking vs. taking a deeper dive into what you know to be helpful How do we get to the deeper understanding to creating skills for sustainable change How to not get lost in the research and data for your health Why Dan became frustrated by the ocean of misleading health information online and decided to do the academic work to create a trusted source based on science: humanOS. Understanding the human behavior model Why Dan was inspired from his father's early death from lifestyle Dan's Ancestral Health Symposium Talk Self Determination Theory Internal motivation, autonomy, vs. external motivation, reward, punishment, validation How to leverage different types of motivations for sustainable health change Learning for efficacy vs learning for recognition How does something go from interesting idea that you recognize to something that has a direct impact on your blood work? About Dan Pardi Dan Pardi is an entrepreneur and researcher whose life's work is centered on how to facilitate health behaviors in others. He is the developer of Loop Model to Sustain Health Behaviors to help people live a healthy lifestyle in a modern world. He does research with the Psychiatry and Behavioral Sciences Department at Stanford, and the Departments of Neurology and Endocrinology at Leiden University in the Netherlands. Dan specializes in building systems for health, behavior optimization and habit building, energy homeostasis, cognition, decision making, and physiology (sleep, exercise, and inactivity). Dan also works with Naval Special Warfare to help the most elite fighters in the world maintain vigilant performance in both combat and non-combat conditions. Formerly, Dan served as Board Chairman of the Investigator Initiated Sponsored Research Association, a global non-profit aimed to promote best practices in the arena of academic research grants. Resources Mentioned On the Show The Most Advanced Understanding of How to Optimize Motivation: humanOS Radio Living a Healthy Lifestyle in a Modern World with Dan Pardi-EP 12 Dan's Plan AHS 2014 Video How Quantified Self Technologies Will Help Us Live More Like Our Ancestors Stanford MedicineX Video Loop Model BRETT HOEBEL: FINDING STRENGTH IN YOUR STRUGGLE-EP62 The Science of Mindfulness by Daniel Siegel What You'll Hear On The Show 1:50 Josh discusses today's show topics 3:50 Introduction to Dan 4:45 Clarifying the health problem first 8:00 How can we transition from novelty information to applying what's best for us? 13:40 How can technology and resources like humanOS build a bridge for a healthier lifestyle? 18:00 What is self determination theory? How does it connect with humanOS? 19:00 Two different types of motivation: controlled and autonomous 25:00 Connecting research with motivation 26:50 Why do we need rewards to motivate us? 28:40 How does human connection motivate us? 32:00 Using studies for further learning of human behavior 33:30 Why some forms of exercise like Cross Fit are scaring people away 36:00 How do you cut through dogmatic sources of information and beliefs about health? 40:00 How did you make humanOS so clear and easy to use? 46:30 Who do we trust in the ocean of misinformation? How to take action 50:20 When can people start to utilize humanOS? What's next for it? 54:00 Takeaways from today's show Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live on the air. You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life Download Your Free Wellness Technology Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life.

"How you perceive, interrupt, and how you experience reality is unique to you like your thumb print. That neurologically you are an endangered species." - Bonnie Kelly Today, certified life coach & personal development expert, Bonnie Kelly, tells her story have how she overcame an astonishing amount of hurt and betrayal to become the strong woman, coach, speaker, and author on a mission to help 100 million people end needless suffering. In just one year, we've listened to so many incredible stories about how powerful the subconscious mind is, and today we have a powerful one that sits atop the collective. One way to Bonnie was able to let go of her past to move on with a new life was by reprogramming negative thoughts to create a new, truthful story and forgiving her past. Our Subconscious Software "Feelings are the guards that stand watch over the belief ensuring it will not escape. For many of us, childhood felt more like an episode of Survivor than Leave it to Beaver." - Bonnie Kelly Our brain is similar to a computer. We have a monitor that connects to the tower to transmit all of the necessary information to function and learn. Inside the computer, we have software that stores and saves all of our memories in the history file. Our software is our subconscious mind which controls all of our thinking and can also create either positive, true thoughts or negative, false thoughts in our mind as far as: Who we think we are How we show up in the world How we fit in the world Negative Core Beliefs Throughout life, we collect negative experiences and traumas. Even as children, any unintentional hardship that we experience becomes part of our negative core beliefs. These experiences are like viruses being installed in our brains. We end up accepting harmful events and remember them in our subconscious. Once these negative thoughts become part of our every day thinking, it's hard to change them. If we don't challenge our negative core beliefs, they become part of who we are and we tell ourselves false ideas such as: We're not lovable. We don't matter. We're not good enough. Stop The Cycle of Negative Thinking We attract ourselves to feelings or environments that are familiar to us. Because of this, we always we end up in experiences at re-validate any negative thoughts that we have about ourselves. Bonnie experienced a constant cycle of bad relationships because that was what she was drawn to. Her negative core belief that she is not lovable attracted her to people and situations and confirmed that thought. She's realized that if we don't recognize the continuous cycle of negative thinking, we will continue to believe that our NCB's are true. We have to realize that this is how the brain is working against us. If we disconnect ourselves from the negative thinking and stop reinforcing a new habit from a previous negative thought for 3 days, we can change ourselves emotionally. New, positive connections can reshape you into a new form of being. Put into daily practice, this can help us get out of long-term depression. However, if we reinforce the negative thoughts again, then we go back to our old way of thinking. Learning to Forgive and Let Go "Forgiveness isn't about the other person. It's about us. It's about letting go of the things that have happened because forgiveness is a gift you give to yourself."-Tony Robbins It takes a tremendous effort to discover the root cause of our subconscious. Once we've discovered it, we need to focus on changing it through techniques on a regular basis. One method that Bonnie suggests is to practice forgiveness and retell your true story. Not Your Fault, But Your Responsibility The first stop on the process of healing the negative subconscious mind is to realize that things that have happened to you were not your fault and you were the victim. The words that people have said to you or the actions they have done were not your fault. Therefore these experiences that have created NCB in your mind don't actually have any true meaning that validates the person that you are. The things that have happened to you are not your fault and you became the victim. By giving that story power, your giving away your freedom. Forgiveness takes time and strength, but it will be your gateway of letting go of any wrongdoing that has been done to you. Forgiving others will help you transform you story and rewrite it so that you feel empowered once again and find your true core. Forgiveness is a practice and a choice that you have to do over and over to heal. Unwilling to forgive will consume you and keep you stuck with all of your feelings of anger and resentment towards others and what has happened to you. No one is gong to save you and you have to become your own hero. About Bonnie Kelly Bonnie Kelly is a certified life coach & personal development expert, located in the Sacramento & Placer county area. She has taught thousands of hours of personal growth and development coaching, productivity coaching and self-help classes to hundreds of people throughout the country. In 2010, Bonnie took a dramatic change in her career, pursuing her passion of helping others. After graduating, she opened her own company, now known as Bonnie Kelly & Associates. With thousands of hours of personal & group coaching experience, Bonnie has gained the reputation as a Core Energy Coach, who helps you get to the ROOT of your blocks locked deep in your subconscious mind for permanent removal. Resources From The Show Enter to WIN one of three free copies of Bonnie's new book, True To Your Core Bonnie Kelly's official website True to Your Core by Bonnie Kelly Connect with Bonnie on Facebook How does the human mind store data? BONNIE KELLY: HOW TO GET OUT OF YOUR OWN WAY-Episode 40 GRETCHEN RUBIN: THE SECRET TO HABIT CHANGE- Episode 51 Better Than Before by Gretchen Rubin The Happiness Project by Gretchen Rubin What You'll Hear On The Show 1:50 Josh discusses today's show topics 3:25 Introduction to Bonnie 5:30 What's the story behind your book, True to Your Core? 8:20 Absorbing information when we're children and how that affects us 11:30 When our these "viruses"/negative thoughts installed in our brains? 15:00 Long term potentiation and depression: How does this connect with Negative Brain Bias? 20:10 The Conception Stage: What happens if we don't challenge negative events 23:00 Tell us about your background and experiences growing up? 28:30 How do we untangle everything? 36:20 When the negative programming happen to you as a child? 38:00 What happened when you were 8 years old with your family's friend? 41:00 What happened years later when you told your story and met with a lawyer? 44:00 What was going on through your parent's minds during that time to not take your side? 48:00 What was that moment like when your ex-boyfriend called you at the same time you were about to try to end your life? 56:00 How was your personal healing and transformation in your early 20s? 57:00 What was forgiveness for you? How did you begin to grow in your 20s? 1:03:50 How do you work with your inner child to heal yourself? 1:05:40 If I was my friend, what advice would I give to myself? 1:07:20 Retelling your story through a letter: Bonnie explains how 1:10:00 What's Your Victory Board? 1:13:00 Takeaways from today's show Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Get Your Free Audio Book http://www.wellnessforce.com/FreeBook You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download Your Free Wellness Technology Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!

What does a 20 year Navy Seal Veteran, successful entrepreneur, coach, author, and sought after professional speaker do to cultivate an unbeatable mind? On episode 086 for Wellness Force Radio we're learning and growing from the founder of SEALFIT, and the Unbeatable Mind Academy, Commander Mark Divine. Get ready to be inspired from a truly legendary man who just happens to run his business right in Josh's hometown, Encinitas, California. "The nature of the mammalian mind is to constantly scan for threats and be poised to react to them. Is it any wonder that our minds feel a constant tug toward negativity?" - Mark Divine, from his book "Unbeatable Mind" Unbeatable Reeve WOD Challenge Be part of the team effort involved in supporting the Christopher and Dana Reeve foundation. There are 5.4 million Americans living with some form of paralysis. You can make a difference for these individuals by signing up for the Reeve WOD challenge today. Over $30,000 in prizes will be available to top fundraisers and top teams, and you can participate as an individual, or get your gym involved as a team. This event is powered by www.SEALFIT.com, Unbeatable Mind, and your generosity in contributions to the Christopher & Dana Reeve Foundation. Creating The Unbeatable Mind Listen the the podcast above as Mark uncovers the steps on how to create an Unbeatable Mind: How to live life with your heart and your sword How to change your self narrative How to feed the courage wolf and starve the fear wolf Quieting the monkey mind How to create your personal ethos, including what your passion, purpose, and principles show about the direction and targets that are ahead, as well as learn about his five mountains of mastery Why the physical mountain leads to all others How to avoid "Weapons of Mass Distractions" mentioned before on WFR by Dr. Gay & Katie Hendricks How his Kokoro and 20X physical challenges help to purify the mind How Gratitude can rewire your nueroplasticity in the brain Why Mark's Box Breathing training is one of his top tools for self-mastery "The grueling intensity of this event brought me peace. It gave me a place to go within myself that I can be calm. This was unexpected. There are no obstacles that could EVER stand in my way again: physical, mental, emotional, intuitional. I'm able to handle ANYTHING! I'm forever changed & grateful. HOOYAH 32! CMDR Divine, Thank you for being my mentor, my coach, my leader, my friend." - Danielle Gordon, Health & Wellness Professional, Kokoro 32 Graduate Mark's Five Mountains of Self-Mastery Physical Mental Emotional (men tend to ignore this mountain) Intuitional Spiritual "The warrior is committed to two things: one is self-mastery and the other is service. We can't go serve if we don't work on ourselves every day towards mastery." - Mark Divine on Wellness Force Radio 7 Authentic Answers From Mark Divine Listen to the podcast to hear Mark's authentic answers: How has your personal mediation practice changed as your business and life responsibilities have grown? What is one thing we can do every morning to create an Unbeatable Mind? What makes you laugh out laugh, what cracks you up? What do you think holds coaches, trainers, and health practitioners back from using more Emotional intelligence and mental training in their practices? You recently interviewed Daniel Schmachtenberger from Neurohacker Collective on the Unbeatable Mind Podcast. What do you think is the most powerful mindset for Americans to have as we step into the next 5 years of exponential growth in technology? With your decades of training and cultivating mental toughness, does anything out there or any existential issue cause you fear, and how do you dance with that? What is wellness to you, how do you define wellness? About Mark Divine Mark Divine is a highly sought after speaker, coach, and multiple published author of many best-selling books, including 8 Weeks To SEALFIT, The Way of The SEAL, Kokoro Yoga, and Unbeatable Mind, which is soon to have its fourth edition. He is the creator and developer of cutting edge training programs for warriors athletes and professionals. These innovative programs include the integrated functional fitness program SEALFIT, the life acceleration program Unbeatable Mind, and the integrated yoga system, Warrior Yoga. SEALFIT has helped thousands transform their lives, both online and on-site in Encinitas, California Mark is a highly sought after speaker, coach, author and makes frequent media appearances to discuss SEALFIT and Unbeatable Mind. The mission at SEALFIT is to develop mental toughness and promote spiritual growth in their clients – changing their lives and the lives of those they touch in the process. Unbeatable Mind Podcast With Mark Divine Retired Navy SEAL Commander Mark Divine and his SEALFIT Coaching team take on guests with subject matters that follow along with Mark's 5 mountain training path of developing your Mental, Physical, Emotional, Intuitive, and Kokoro (Heart) self. Recently listed as the #1 Health Podcast and #30 overall in iTunes. Links From Today's Show Sign Up For the 2nd Annual REEVE WOD The Way of The Seal, by Mark Divine 8 Weeks to SEALFIT, by Mark Divine Unbeatable Mind, by Mark Divine Kokoro Yoga, by Mark Divine UnbeatableMind.com SEALFIT.com NavySeals.com Mark's Unbeatable Mind Academy Online Training Program Sign up TODAY for the 2016 UM Retreat, December 2nd, 2016 in San Diego, CA Join up with Josh Trent for his birthday in Encinitas, CA for the SEALFIT 20X Challenge 4/29/2017 Peter Diamandis Nuerohacker Collective Personal Gold Film Mindset, by Carol Dweck Box Breathing Wellness Force Radio Episode 086 Listen as Josh tells the story of how he first came across Mark's work in 2013 at the UCSD CALIT2 Center for an early screening of the quantified self and digital health technology film "Personal Gold" which eventually inspired him to launch this podcast and explore the powerful intersection between between behavior change, wellness, and technology. In the film, Mark was a key advisor on leadership to one of the first guests on Wellness Force Radio back in 2015, olympians Sky Christopherson and Tamara Jenkins. Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Get Your Free Audio Book http://www.wellnessforce.com/FreeBook You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download Your Free Wellness Technology Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!

When it comes to personal health, one size does NOT fit all. We are all unique in terms of our preferences, genetics, life experiences. Therefore, what works for one person may not work for us. The same can be said about a relationship between a personal coach and a client. Just because one approach worked with one client doesn't mean that it will work with another client. What does it take to a create a positive relationship between a personal coach and client? How can a personal coach connect with a client in such a way that it will change their life forever? ACSM Certified Personal Trainer and Precision Nutrition Coach, Lisa Perkins, of Primal Transformations shares her 5 tips for changing your life around and discovering the perfect health plan for you. The Power of Connection in The Coaching Relationship "We can't look at quantitative biomarker data without looking at the emotional components."-Lisa Perkins During her journey to become a personal coach, Lisa discovered the power of emotional intelligence and connection with other people. She realized that there is so much more to health than food or exercise. A good coach looks at the whole person. Nutrition, exercise, and sleep all matter but they are just part of the story. One-size-fits-all plans don't allow wiggle room for things like work deadlines, the stress of caring for family members, or internal struggles with self-esteem. They also don't provide support to help clients consistently implement their plan. Lack of customization and lack of support often prevent people from being successful. Good coaches know this. They work with clients to develop an enjoyable process that leads to long-term, sustainable results. A person needs to set a health goal that connects their deepest values. Lisa has witnessed the struggle of many clients dealing with a story of yo-yo dieting, restrictive eating, and plan hopping. They weren't told how important it is to lock in your "big why." According to Lisa, you have to determine how you want to FEEL when you achieve your goal. If you're trying to conform to how you think society wants you to look, that's not a positive motivator. Instead, ask yourself, 'How do I want to show up in the world?' Strong? Radiantly healthy? Energetic? Capable of doing whatever I want to do? These are the powerful emotions that will help us keep our eyes focused on our unique goal. Finding the Perfect Coach for You Find a coach who you can connect with and is willing to collaborate on a customized plan. Take the time to interview several coaches. This is a personal relationship and it's vital that you feel comfortable opening up with them. Don't settle for the first coach you talk to or the least expensive coach. Remember: You are worth the journey to reclaim your health and mojo. Take the time to find a good coach and see for yourself how big an impact this has on your health, fitness, and life. Your Approach Predicts Your Progress "When we're constantly judging ourselves, nothing will happen. When we talk with other people that we trust, we can see things in a new light. We're all struggling with the same things, but we're not talking about them." - Lisa Perkins The diet industry only focuses on short term result plans, but these often end in us reverting back to old habits. If we're going to do the work, we want the results that we get to keep! This requires us to slow down a bit, figure out our key roadblocks, and do the work to get out of our own way. This doesn't seem very sexy until you discover how amazing life can be without the diet/shame roller coaster. Just like Goldilocks, you need a plan that is 'just right' for you. If what you're currently doing isn't working for you, it's not a moral failure. It simply isn't the approach that works for you! This doesn't mean you start judging yourself. Instead, you need to get curious! For example: You're hungry at 10AM. Ask, 'Did I get enough of the right food for breakfast? What could I change tomorrow?'. You like to graze in the evening. Ask: 'Did I eat enough protein, carbs, fiber, and healthy fat at dinner?' OR 'Am I craving snacks out of habit/feel disconnected from others/feel bitter about going to a job I detest tomorrow?' You simply can't make yourself go to the gym. Ask: 'Where can I find a bodyweight exercise routine that I can do at home that makes me feel good and doesn't make me feel punished?'. (Hint: YouTube is full of them!) These are examples of how getting curious, as opposed to judging yourself for 'failing' on someone else's plan, allows you to customize a nutrition and fitness plan fits your preferences, goals, and lifestyle. Become the Expert on You vs Following Gurus We have the power to take our health into our own hands but, sadly, we often forget this. Lisa often reminds her clients that they were in the driver's seat of their own life the entire time, they were simply napping at the wheel! Life is short. We mustn't settle. If your 'normal' is tired, unexcited, and feeling frumpy, it's time to wake up. We all deserve better than this. The great news? It's not that hard to get it! We tend to over-complicate this 'getting healthy' business. It's pretty simple: What could you do in the next hour that would make you feel more vibrant? Could you go for a walk instead of eating that free (not!) break room doughnut? Could you call a friend instead of going on social media? These small actions don't seem like much but when you put them together, you've got a beautiful thing called momentum. Lisa recommends 3 steps to begin your own health journey: 1) Eat real food most of the time Paleo is a simple approach and a good baseline to just start eating simple, nutrient dense food. 2)Become aware of your body's signals Ask yourself, "Am I physically hungry?" When you're aware of your body's signals, you develop self awareness. 3) Prepared with healthy food Taking the time to have healthy food prepared and ready to go is key. We want to make the healthiest option the most convenient option. High quality protein (organic, pastured, grass fed, wild caught), a wide variety of organic veggies, and a moderate amount of healthy fat (olive oil, coconut oil, grass fed butter, avocado) is key to good energy, feeling satisfied, and developing a fit physique. There IS NO wagon According to Lisa, the wagon mentality was invented by the diet industry to make us feel like we can't figure things out for ourselves. Unfortunately, this approach is toxic for our self-esteem. It prevents us from building trust with our own hunger/fullness signales and it makes us feel out of control. A better approach is to determine what represents an improvement for you at each meal. Start there. Learn to get on the same team with your body. You wouldn't feed your kids a sleeve of cookies for dinner because that wouldn't be taking good care of them. Give yourself the same grace. You deserve to take impeccable care of yourself. Ditch the wagon and adopt the 'I take impeccable care of myself' approach. Not only is this more enjoyable, the result is a body and life you love. Secret Sauce...Start Living Now! How do you think your life will be different when you've lost weight or improved your health? What activities, career moves, or social engagements are you putting off? Start doing these things now. Why? Lisa gives two reasons: 1) You are more than worthy right now to show up, say yes to friends, take the trip, wear the bikini, go for the promotion, or whatever else you're putting off until you've lost (insert number) pounds. Does anyone care what J.K. Rowling or Angela Merkel weighs? It's ridiculous when you stop and think about it. Start living now. 2) You're much more likely to achieve your health and fitness goals if you're excited about something else in your life. Too often, we use food as entertainment or as a way to fill the void. Let's fill the void with what we're actually craving which is very often a sense of purpose, joy, and meaningful social connection. About Lisa Perkins Lisa Perkins is a former librarian from Alaska turned ACSM Certified Personal Trainer and Precision Nutrition Coach. After years of living with chronic illness, she figured out the secret sauce for living a fit, vibrant life. Today, she spends her time gently coaching women (and the occasional man!) along their own transformation journeys. Resources From The Show Connect with Lisa Perkins on Primal Transformations Like Primal Transformations on Facebook Josh's blog posts on WellnessFX: Burned Out and Gaining Weight: One Entrepreneur's Quest to Take Back His Health 4 Digital Health Apps That Will Change Your Life Check out Tony Robbins The Currency of Wellness with Ryan Yokome The 5 Metabolic Myths with Dr. Jade Teta Self Love, Juicing, and Transformation with Drew Canole Primal Kitchen Protein Bars Jackson's Honest Chips What You'll Hear On The Show 1:50 Josh discusses today's show topics 3:30 Introduction to Lisa 5:20 How did you decide to become a personal coach? 12:30 What do you find when it comes to quantitative and qualitative coaching 16:00 Lisa's Tips-The Power of Connection in The Coaching Relationship 18:30 How do we transition from the scarcity and attention to the trust and allowing? 20:00 What was a turning point for you to embrace emotional intelligence and to share it with your clients? 22:00 Your Approach Predicts Your Progress 24:00 The Curiosity and the Patience vs The Shame Cave 27:30 Become the expert on you vs following gurus 35:00 Has there been a part of your life where you or someone you know overcame an obstacle and were proud of yourself or them? 38:30 There IS NO wagon 40:40 Secret Sauce...Start LIVING Now! 43:40 Connect, Purpose, and Trust 44:44 7 for 7 round with Lisa and Josh 45:30 How do you practice gratitude when you're busy? 48:30 Lisa's definition of wellness 1:12:10 Takeaways from today's show Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Get Your Free Audio Book http://www.wellnessforce.com/FreeBook You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download Your Free Wellness Technology Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!