Week 1 – Mindset Moment

Table of contents

1. Why Mindset is Imperative for Health
2. Mindset Moment: Practice the Pause
3. Daily Intention
4. Reflection

Why is a healthy and balanced mindset a foundation for a healthy body?

Your mindset controls your patterns and behavior. If your motivation comes from a dysfunctional motivation (emotional eating, punishing your body, a negative body image, ego) you will not be successful long term or have ease with your lifestyle. Working on your mindset tandem to developing these foundational habits will make you unstoppable. We will embrace a new mindset practice each week to assist you in your journey.

MINDSET MOMENT: PRACTICE THE PAUSE

The Pause: A moment of awareness that prevents spirals and builds self-trust.

It’s quite common to have limiting habits that trap us in unhealthy patterns, hindering our fitness and health progress. These habits are often deeply hard wired and require intentional effort and focus to change. Taking a pause can assist in breaking these limiting habits, allowing you to establish new ones that propel you towards your goals by interrupting the automatic actions you’re caught in.

So often we operate on “auto-pilot”, making mindless choices driven by our default patterns that have been ingrained through time. Sometimes we snack without thinking, go for seconds when we are not truly hungry, and decide not to workout because we are “too busy”. If we continue to act like we always have we will never make progress. Often times we do not realize how influential our mindset it. Practicing a “pause” is a practice of checking in with yourself to truly notice what you really need in the moment. If you have a trend of grabbing food from the pantry every time you come home you are likely operating from an ingrained pattern that does not promote your well being.

Pause: take 5 minutes, if you are truly hungry after, make a satisfying protein rich meal If not, notice what you truly need. Maybe that is a talk with a good friend, a walk, time alone, etc….Checking in with yourself can stop your default patterns. Again, you don’t have to be perfect, just aware! By practicing the pause, you give yourself the space to:

This simple yet effective practice can prevent derailments and reinforce your commitment to a healthier lifestyle.

If you deal with emotional eating it is very common. Instead of feeling the emotion that is uncomfortable many people tend to pick at food or eat when not hungry to suppress and distract from the uncomfortable feeling.

In conjunction with addressing the root issue, make sure these lifestyle habits are in place

• Sleep – If you do not get enough sleep, you will not be producing enough of the hunger stabilizing hormone, Leptin. Leptin is the “I’m full” hormone produced in sleep. Remember that alcohol disrupts deep sleep and suppresses hormone production. So that can be another factor.

• Protein – Again, ample protein in each meal (make sure you are minimally getting 100g! throughout the day) keeps your blood sugar stable, when blood sugar is stable you do not have the peaks and valleys in your energy that your appetite will try to correct with additional food. Safe guard yourself.

• Slow down – Mindless conditioned behavior is how we will ALWAYS operate if we do not slow down and become intentional. You have conditioned your default habits up to this point, now is the time to let go of what is NOT serving you. Make a list of the behaviors not serving you, and for one day only (that day) resist those behaviors, repeat ongoing until they stick. If you have a particularly unhealthy habit, find a healthier replacement for it, and work the same way out of it….on going, a practice until you change.

• Preventative Meal (when you feel out of control) – If you are hormonal, tired, hung over, overwhelmed, you may have a hard time regulating your hunger. In this case put a high volume big healthy meal in your stomach to help signal to your brain that you are satisfied. Go to’s: a huge bowl of streamed veggies and protein with some healthy fat or a banana and peanut butter and eggs.

• Hydration – Our body confuses being under hydrated with hunger. Fix that!! Water minimums PLUS electrolytes for the mineral content your body may be desperately needing for its normal functioning.

• Enjoy!: If your cravings are out of control have a small portion of whatever it is that your brain is focused on. Do not give the food power over you. Do not feel bad about this, feel no guilt or remorse, just move on with your health promoting decisions after that.

Daily Intention Template –  Take your notes app out in your phone/or a physical journal. This is where you need to work from INTENTION. Set your intentions for your day/week, and check off each day. If you do not have a guide for yourself, you will not reach your goals.

Check each day you complete them.

Use this template in journal each morning or evening. This practice fosters intentional living and well-being. Setting daily intentions grounds your day and aligns your actions with your goals.

My Intention for Today:

Three Actions to Support My Intention:

Mindset Mantra:

What I’m Grateful For:

Reflection Prompt for Evening: