by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
Have you ever noticed how some goals make you feel like you’re at the mercy of outside forces (like the scale or how your clothes fit).
… while other goals put you firmly in the driver’s seat?
I don’t know about you, but I like to be in charge of my goals and whether or not I achieve them.
It looks like this:
You can’t directly CONTROL the end result. For example, you can’t actually control “losing 20 pounds” … even if you wanted to.
But what you CAN control is the actions you need to take to make it happen – like adjusting your nutrition and changing your workouts (among other things).
Creating ACTION-based goals are not only great for your confidence and building momentum, but they will also give you hyper-clear benchmarks for success!
Basically, if you just DO what you set out to do, you win.
As a side effect, they also help you reach any aesthetic goals you might have for yourself. (Like losing that 20 pounds or fitting into your those jeans.)
You can set ACTION-based goals based on:
- Eating balanced, healthy, portion-controlled meals for 90% of your meals
- Getting in x # of quality, programmed workouts a week
- Sleeping 7-9 hours a night
- Drinking 8-10 glasses of water a day
- etc.
To make it fun, you can motivate yourself with rewards along the way – like a new workout outfit, getting a massage, taking a day trip, getting a new activity tracker, etc.
This works – and builds confidence – because you have control over your ACTIONS and can see (and feel) a direct result from what you do.
The more you take intentional action, the better you feel … and that’s a win-win!
Take a look at one of the goals you have set for yourself. Can you turn that into a tangible action-based goal to help you get there?
Write it down and get it in your calendar 🙂
And if you’re up for taking it to the next level and want some accountability- hit REPLY now or head over to my Private Facebook Group and let me know ONE action-based goal you’re committing to this week!
Head on over to my Private Facebook Group and post a comment if you found this article helpful.
Make it a great day,
Christina
REFERENCE: www.issaonline.com/blog/index.cfm/2019/setting-fitness-goals-is-essential–to-long-term-success
by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
There is a stat on Jack Canfield’s blog that might blow you away:
“Researchers estimate that we think about 50,000 to 70,000 thoughts a day – and that about 80% of those thoughts are negative.”
WHAT! That’s a mindblowing amount of negative self-talk.
If you’re going to live the life you are MEANT to live and that you DESERVE, it can’t be dragged down by all of that negativity and doubt.
If you’ve ever caught yourself saying:
- “They must think I’m _____”
- “I should be _____ by now.”
- “Why am I so _____.”
- “Why can’t I ever seem to ____.”
And filling in those blanks with something negative … then you have GOT to change the conversation happening in your head.
In my last email, I shared a solid step-by-step strategy to help you shift that negative chatter into something that empowers you and helps you reach your goals.
Today, I want to teach you how to PRIME YOUR BRAIN to be more receptive to the positive messages you are sending it … and it’s backed by science!
Studies show you can “prime” your brain to be more open to feeling confident, positive, and make healthier choices – and physically alter your brain circuitry in a way that promotes more positive responses!
Here are two things to try:
1. Meditation.
In fact, you can notice a difference in brain circuitry after just 2 weeks of meditation! Compassion and kindness meditations are very impactful. Many apps (like Headspace or Calm) include these guided meditations, plus there are hundreds of them for free on YouTube. If you are in my Essentials for Peak Wellness Membership, you can do one of my guided meditations included therein.
2. Discover WHY.
Think about why or how your health (or your body confidence) is meaningful for you.
Why does it matter? How will it serve you, your family, your community? What will it help you do, be, or achieve?
Making that “meaningful” connection turns on the part of your brain that responds to health advice. That, in turn, can help you feel more proactive about taking action!
Pairing these priming techniques with the shift in negative to positive self-talk will pack a 1-2 punch … and negativity won’t stand a chance.
This is incredibly POWERFUL if you apply it and take action. It just takes a little practice.
Head on over to my Private Facebook Group to share your thoughts on this article.
Make it a great day,
Christina
References: https://newsinhealth.nih.gov/2015/08/positive-emotions-your-health
by Christina Della Rocca, n.d | Dieting, General Health, Mindset, Peak Sante
Did you know that your inner dialogue (aka the “voice in your head”) is one of the biggest influencers on your confidence and self-esteem?
If your self-talk is positive and empowering – fantastic! That didn’t happen by accident. You developed a HABIT of speaking to yourself that way, and your life likely reflects that positivity.
But if your self-talk tends to be on the negative side (which is the case for a LOT of people), I’ve got some coaching tips that can help you turn it around.
The first thing to know is that you are NOT your thoughts. That little voice in your head can say a LOT of things that aren’t always true.
That internal noise is called “thought chatter” – and it’s a process that happens when your brain isn’t otherwise engaged.
Think of it as a body process like digestion or breathing. It’s just a by product of your brain doing its job.
That means you can gain control over it!
What to do:
Here are some things you can do to turn that negative thought chatter into something empowering that helps you reach your goals (instead of derailing you) …
RECOGNIZE IT
the first step is to be aware that it’s even there in the first place! Pay attention to yours today – how often does it show up?
CALL IT OUT
As soon as you notice the negative self-talk happening, shut it down! Don’t criticize yourself for having the chatter. Instead, think, “I hear you in there – and I’m not interested in your nonsense TODAY!” You can even give it a name if you want – like Negative Nelly or Cynical Cindy, or Pessimistic Pete.
REDIRECT IT
If you notice yourself falling into negative thought patterns, turn those thoughts around fast.
Example: let’s say you are feeling stressed from work, and your internal chatter is telling you to skip your workout because you’re too tired and grouchy.
Turn that around by telling yourself your workout will lift you OUT of this mood and give you the exact boost you need (because it actually WILL!).
REPLACE IT
This is a proactive approach. Instead of redirecting the negative self-talk AFTER it starts, come up with some positive thoughts that have meaning to you. Then, repeat them to yourself several times a day.
Ideas: “I am confident and unstoppable.” “I feel strong and motivated.” “I’m really proud of how well I’m doing with my fitness routine.”
…
Negative thoughts are not something you should ever be ashamed of … we all have them.
The key is to become aware of them and to replace them with ideas and thoughts that help you build CONFIDENCE and feel good about yourself… not tear you down and beat you up.
Life is too short to let negative self-talk lie to you and prevent you from living the life you are MEANT TO LIVE. Don’t you agree?
Stay Healthy,
Christina
Naturopath & Functional Nutrition Practitioner – Workplace Wellness Specialist
REFERENCES:
www.psychologytoday.com/us/blog/out-the-darkness/201803/the-voice-inside-your-head
www.psychologytoday.com/us/blog/living-forward/201603/4-ways-stop-beating-yourself-once-and-al
