Latest / FitMitTuro Fitness Podcast / Rewrite Your Health Story: 10 Year-End Questions To Reset Your Identity & Habits

Transcript

Rewrite Your Health Story: 10 Year-End Questions To Reset Your Identity & Habits · FitMitTuro Fitness Podcast

• 1:09
  Unknown: Hey, it's Turo here, and welcome back to the fit me Turo fitness Podcast. Today, I want to do something a bit different, so we are not talking about calories or protein targets or perfect workout plans, and we are going to talk about something that actually decides if any of those things work for you or not. We are going to close this year in a different way, because most people end of the year. They are ending here with the killed killed and self plane and things like that. I should be further by now. I wasted the year. I will fix everything in January, then they jump straight into a new plan without really asking, what actually work, what did not work, and who am I becoming? So this episode is here to help you to rewrite your health story for the next year with 10 Simple questions, nothing complicated.
• 2:05
  Unknown: You can listen while you walk, but if you can, I really recommend you grab a pen and paper later and write your answers. And here is what we are going to do today. So first I help you look at this year without saying just like data, then I give you 10 reflexing questions that you can use to close this year in a smarter way. Then we choose one identity sentence for next year. And finally, we pick one process goal for January so you have something clear to do, not just the wish in your head. My goal is that when this episode ends, you feel calmer, more proud of yourself, and you know exactly what your next step is, not 20 steps, just one simple next step. So let's jump in. So when a new year comes, most people do the same thing. They skip the reflection. They jump straight into a new diet, new challenge, new rule. It's like trying to build a house an old broken ground, and if you never stop to see what cracks are there, the same walls break again and again. So I want you to see this. You are not starting from zero, even if you feel like you have failed. This year, you did not you learned, you tried, you survived. You have experience now. I see this every day with my clients. Someone says that I missed up again. I'm back at the same weight. I'm starting from the beginning and when, when we look closer, it is not true.
• 3:53
  Unknown: Maybe last year, every stressful week meant four days of pinch eating. This year it was one day, and then she got back on track. The scale may look similar, but the skills is not the same, and skills are what matter long term. So that is the mindset I want you to use today.
• 4:19
  Unknown: No judgment, no good or bad person, just what happened? What did I learn? What do I want to do next? All right, let's go into the questions. And if you just listen now and later, you can go back and write them down.
• 4:37
  Unknown: Or if you have a notebook, you can pause after each one and write your answers. I'm going to give my own personal examples on each each question, because I want to do this also for me and also at the same time, I'm going to give you a little examples what your answers could be.
• 4:58
  Unknown: Because this, there are some questions that they are not very easy, and you are like, Oh, I don't know, what should I say?
• 5:06
  Unknown: But with my examples, maybe they help you to reflect better. Have giving some point and do not, please do not copy my answers. I You are not me, my goals, my situation is different.
• 5:23
  Unknown: It's It's, there is not single person who is the same, but I'm just trying to provide little information and examples what they could be. So let's get started with how to close with those 10 questions, how to close this year a little bit differently. So first block is what worked so And question number one is that what worked better this year than last year for your health? Maybe you walked more. You ate breakfast more often. You slept a bit more. You did strength training more weeks than last year.
• 6:11
  Unknown: And do not say nothing, because there is always something. I know most of the people say that there was nothing more. It was a really bad year, really stressful year. There was nothing but dig deeper. If you are someone who is telling now nothing, there is always something. I'll give you an example for my client, Samia.
• 6:29
  Unknown: She didn't lose 20 kilos this year, but she walked almost every day, even when she felt low. And her wins were more steps, more awareness, less quitting, and that is huge. So if I want you to write that this worked better this year, and then least, least make a list at least three things. So for me, I I had already, I'm I'm at the situation that I'm extremely proud of myself. I did consistently strength train two to three times per week. I looked back. It was interesting to look I'm not I'm not counting or looking something. But always, end of the year, I take a time to reflect on my personal things, like my own health my own health habits, my scale weight, of course, then I look about my personal life and my business. And in those aspects, I look everything, what what was what was working, what was not working, where I want to improve, and now, when I look back at this year's parts of my life, I have to say that I'm actually was I? Of course, I feel like that. I haven't been doing social media for ages, and I feel extremely guilt for myself that I didn't do it. It was just it was that decision. And when I looked the numbers, my revenue from business perspective, they were same, or even better than last year.
• 8:21
  Unknown: Do different, different things.
• 8:21
  Unknown: When I look my own health, I was consistent, exactly where I wanted to be. I feel amazing. I focused, put high focus on my sleep, and that energy levels I have. At the moment, I'm very happy. So steps I think I had around say maybe a bit less tips than last year. I haven't looked the exact numbers, but for me, I'm anyway, I'm averaging between 12 to 16,000 steps, and that is like monthly average depending on month. But I'm happy with that level. There was not a single month below 12,000 steps this year.
• 9:05
  Unknown: I did look back on my stats, how many strength trainings I did in a month, because I have my watch. I always start my watch and my own workout app where I lock my workouts, it was eight to 10 strength trainings per month. So two to three, most of the times, two strength trainings per week on average, and that is every single month.
• 9:28
  Unknown: And those, those were things, what I'm extremely proud of myself I didn't without having this data, I would not know. I would feel more guilt than I would be actually feel accomplished of things, what I achieved, and that is most likely your case too. So then question number two is that, where did you surprise yourself in a positive way? Maybe you did a hike you thought you could not do. Maybe you went to the gym alone for the first time. Maybe you said no to food when you were already full, or maybe you asked for a help, which is a big deal, and it was, it was, those are like things that you think, that you know you are like, I'm kind of also person, or used to be a person who is like, I'm I need to figure it out by myself.
• 10:23
  Unknown: I'm not going to ask help. I know those things, but when I understood to ask help, get some different opinion, having accountability. Those are that is saying that has been a game changer. And that was I was surprised when I when I asked help, I did participate for mentorship coaching I did, I did for my business, for my own training. I bought some training programs. What I have been trying, I have been, of course, little bit copying of what things have worked for my athletes and or at least getting some principles understanding again, more, and those were huge wins for me, and I was I was surprised that I was able to do it. So just write those answers.
• 11:14
  Unknown: What surprised you in a positive way?
• 11:23
  Unknown: Then let's go for block two, and this is a block what I call like that, where did you get stuck?
• 11:30
  Unknown: So question number three is that, where did all or nothing show up most this year? So be honest, but also be kind. Did it show up on weekends, on holidays when the scale went up one kilo, or when you were stressed from work, maybe your pattern is three good days, one stressful thing happens, and then I give up and say, say that I start again Monday. We want to see that pattern, not such it. So write, my all or nothing showed up when and finished the sentence. So my all or nothing sentence showed up when I wanted to post more on social media, doing more reels, feed posts on my Instagram and Tiktok, and then I was like that. I was very, very consistent at the times, like when Tiktok blew up.
• 12:36
  Unknown: I was lucky to get over 300,000 followers there, but I was posting every single day, some days even twice or three times.
• 12:46
  Unknown: And same thing with the Instagram that was like three, four years ago, five years ago, when I started, I was practicing it. I was doing it a lot. And now I think that if I can't post every single day, it's not worth of it even to post. And that was when for me, my all or nothing showed up in the past, not this year, but in the past. It was the same thing with the workouts, when I told myself that I need to work out or strength train at least two times a week, and if I'm not able to do it, one session doesn't bring anything. So those were my reflections in from the past years. And now, when you write this down, you might be having easier time to find usually, when people are we are asking some what didn't went well. There is coming right away, then answers. And when you start to ask things, what went well, there is going to be a little awkward silence, and what did I do? Well, nothing. But that is not true, and that I want you to see. So finish the sentence that you're where you're all or nothing. Mindset showed up and when it happened.
• 14:01
  Unknown: So next question, question number four is that, when you fell off, what did you do next so, did you disappear for two weeks, or did you bounce back the next day? Or did you send a message, either to your coach, to me or to your friend? Did you say, Screw it and go all in with food. This question is important because the comeback is more important than the fall. Maybe last year, you stayed off for one month, or maybe two months, maybe three months. Maybe this year, it was two weeks, maybe one week. And that is progress.
• 14:53
  Unknown: So if you were able to reduce that off time from the last year, you are making progress.
• 14:58
  Unknown: So I want you to write when I fell off, I usually and then you describe it. What usually happens so that is, those are, those are things like that. It's this is, the idea is that you learn to recognize patterns. And these patterns matter a lot more than you think, because we all there is no one is going to be perfect, like for me, it was in the past. It was when I fell off. I was talking myself out of doing I like to use strength training, because that was my, my biggest struggle for the 10 years since it was until three, four years ago, when I started it and I started to do it, I started to start my strength training. I'm not still, I'm still, like I said, I'm consistently starting it. I didn't tell you that how long I did I work out, but I'm consistently starting it, and in the past, it was that I talked myself out of or there was maybe real reason, maybe I was sick, maybe I was traveling or somewhere I didn't have a real possibility. Even you might have a possibility to do everything, even with the body weight. It always better than nothing. But whatever happens. It's it. It's for some reasons. I was not doing strength training for a week two, and then sooner than I realized that week or two break ended up being month maybe two.
• 16:42
  Unknown: And until I was in a point that it took 10 years to come back.
• 16:46
  Unknown: But that is it's now this year, what I would tell to myself when I fell off. I usually it was with the social media.
• 16:59
  Unknown: I when I wasn't able to post every single day or at least three times a week. Then I thought that, what is the point?
• 17:08
  Unknown: Because there is no point of doing it like a couple times a week, if I can do it every single day. And of course, these are only numbers. What what I make in my head, what was in the past? Because every year is a different situation. There is a different priorities. And these are things, what are helping you to understand how quickly you were able to make that come back, and because that is more important than fall, like I said earlier, all right, then let's move into block three, and that I call emotions and stress. So question number five is that, how did you cope with stress most of the time, and now I want you to be real. Did you did you eat? Did you scroll on the phone? Did you drink wine or some other alcohol, or did you sometimes walk talk to a friend, go to bed earlier. Most people do not over it because they they are stupid. They over it because they are stressed, they are tired, they are lonely, they are angry or they are sad. Food is a quick comfort. And there is a whole reason why this is actually happening. You might have heard it. There is a, there is a something called dopamine, what your body actually needs.
• 18:40
  Unknown: You can get it from working out.
• 18:43
  Unknown: You can get it from food, of course, easier, faster way. Like nowadays, everybody is trying to find the easiest, fastest way to fill out feel a bit better. Like how I like to call that is when you boost your dopamine, and you get it from eating, scoring, the phone, drinking alcohol. But in a long term, you know that this is not the solution. It's just a quick help that, at this moment, is helping you. So what I what I want you to write now that my main stress coping mechanism this year was and right whatever you used when, when things got stressful, what you were using as your stress coping mechanism.
• 19:32
  Unknown: And this is not something to judge, it's just to see what you are writing, and there is no judgment. So be be honest, what what coping mechanism you used when you were stressed, then question number six is, what made consistency hardest for you this year? Was it because of your work hours? Was it your kids schedules? Was it traveling? Was it sleep? Was it pain or injury? Was it your own expectations? Understanding this helps you to plan smarter for next year. So I want you to write consistency was hardest because and be honest. You have to be honest in these things that why? Why was the consistency hardest? So for me, if I use example, i i Like I said, I'm very happy with my own how I was able to improve my sleep. I made a decision that it's I put a reverse alarm to my phone. There is coming notification at 945 every evening, and that is the time when I close Netflix, I close the lights, I start my bed routine. I try to be at latest 1015 in a bit, and maybe reading a little bit of book, but that, and that is every day when I'm just at home, when it's possible, and that is my I'm not even my wife often tells me that let's watch a little bit, still more Netflix or something. But, you know, you can't have everything. And what I realized that sleep is is so crucial part of my well being that it's just worth of it to peerless, those Netflix services or something they you can watch them later.
• 21:40
  Unknown: You don't need to see everything. You don't need to read news.
• 21:44
  Unknown: Things can wait. Things can wait. If you are not sleeping, you you are kind of that flight or fight mode all the time. And I'm very happy. I'm consistently walking. I'm consistently strength training for my health habits. I'm have consistently my breakfast. What I changed a couple of years ago, which wasn't easy, but now I'm at the point where, with my regular habits, I'm 80% of the time. Of course, times like Christmas time, when there is a more like good stuff around, chocolates, parties, occasions to go out. Of course, these things are affecting, but I'm still, at least 80% of the year, very consistent, and I'm, I'm, it's not, I'm not telling that it's easy, but it says that why it's priority for me, and that's what I what it's very always some from somewhere else, and those things might change, but at this point, it was my own health, what was, what was a big priority for myself, and that happened, I go a little bit deeper why it was so important in a next part, because that is, That is kind of, I don't want to go I'm just feeling like this is coming from my heart and but for me, consistency was hardest. I used no example. What was hardest for me was to post in social media, doing real social feed posts. And that was hardest because I was having too high expectations with my current schedule. So if I, if I was this is every year, like at some years when I started my career, my my main focus was my business, and then i i put my own health kind of little bit the background. Of course, I was still doing something, but it was not my main priority, and how it shows up now in my life, if I have, for example, today morning, I had a hour and a half block. What I blocked from my calendar to my own workout, maybe three, four years ago, I would use that block to do some social media post, but then my own health wasn't priority for me. It was my business. And now at this point, I'm lucky to be in position that I'm doing okay without posting in social media as often as I did earlier, but that's all because I did that work at some point, and now I have more time to prioritize my own health. And maybe at some point it's going to be my family. Maybe it's again going to be my business, I don't know, but at this point, my for me, consistency was hardest because I had too high expectations for my social media posts, and was I thought that I have to post every single day, and which is, of course, not true, it's same.
• 24:59
  Unknown: Then, if you have to work out every day, or three, four, whatever number you use, or what you think that it should be that number, and that is where I want you to be honest. So block number four is identity, and now we go a bit deeper. So question number seven is that, what identity sentence Did you repeat most this year? Identity sentences, this might be hard, but they could sound like like this, that I'm not a sporty person, I'm an emotional eater, I'm lazy, I'm all or nothing. I always fail. Or on the positive side, you might be saying that I'm someone who does not quit.
• 25:48
  Unknown: I'm a walker now I'm learning.
• 25:48
  Unknown: And what did you tell yourself most right this year, I often told myself I'm the person who and finished the sentence.
• 26:01
  Unknown: Sentence, even if you do not like the answer, write it. We cannot change what we do not see. And for me, I I have to say that I'm I'm I'm a person. I'm someone who keeps promises what I make to myself, and I made this year for my own health, I made a promise that I start my strength training two times a week, at some weeks when I knew already before that this week is going to be challenged or I might not get even one strength training in. But then I moved my own expectations, and it was that okay, one week there's not going to be strength trainings, but next week I'm going to do three or next 10 days, I'm going to do three workouts. And this way it was big change that I could get started I did not finish all my workouts. Some of my workouts were 10 to 15 minutes long or five minutes, but I made a promise that I get started, and that's what I get.
• 27:16
  Unknown: And if I if I couldn't keep my promises, then I would lower my own promises. But that's the for me, the first step is that I do keep my promises for myself, what I make to myself, because it's, it's, it's, on the other hand, it's a good thing, but on the other hand, I still recognize some all in or nothing patterns in myself, especially now with the social media. Why did I?
• 27:49
  Unknown: Why did I? What I mentioned a bit earlier, why did I? I decided that strength training, it's vital part.
• 27:59
  Unknown: Maybe you have heard my dad passed away a couple years ago, and that was very hard moment for me to see my dad was losing his health around age of 60. I'm turning 44 in a less than month, and I was thinking that, holy shit, I have I'm if I want to follow what my dad did or didn't do, didn't eat a salad, didn't do a lot of sport, and maybe there is a good chance that at by age of 60, you are losing your health. He was suffering last 10 years of his life, last years being able to only lay in a bed waiting that somebody is bringing food for you and seeing that was so hard for me, and I decided that this is not what I want to do. Of course, we don't know what is going to happen and which is a good thing in a life, but that was the moment when I made a decision that I'm going to do everything I can. It doesn't matter if I have at some point you might think that, like for me, also, in the beginning, you get into something, you know, for me was a social media fame or getting viral videos, and it was like that, well, this is so cool. This is nice thing to do, like weekly, some brands are offering some free piece or collaboration, and it would be easy to say yes, for those possibilities, business would probably be a lot better, but then it would be away from my own health. And I said, it doesn't matter how much fame or money or how many people I'm able to help if I'm not able to help myself first and then do whatever I can. So that was, for me, was the reason, when I went a bit deeper, who am I, who I want to be, and what I want to do now? And that was that experience. Unfortunately, these are even it's not a nice thing.
• 30:05
  Unknown: What happened? But these are making you it wasn't bad luck either. Of course, maybe you can always speculate about bad luck, but for me, it's not a bad luck.
• 30:19
  Unknown: It's you increase, at least with the good luck, you might be okay until 90. But if you look, you are some of your habits, and if you your habits are bad in for the first 60 years of your life, you can't expect that with the luck, you will be okay. You might be but most likely, there is a big chance that something will you will find it in front of you. So that was, for me, the reason why I decided that I have to prioritize my own health, but because everything else, if I don't have my own health, I can't take care of my family. I can't help other people. So before helping others, I have to take care of myself selfishly.
• 31:08
  Unknown: It might sound selfish, but this is ultimately, if you really think deeper, you might be like I used to be that first I want to help others, but now I think that first I have to at least be able to do the minimal thing for myself and then starting to help others. So, so this is a little identity, what I what I changed and and that is, that is I'm, I'm the person who is not going to quit, who is keeping promises to myself. So then let's move to question number eight, and that is, what identity Do you want to grow into next year? And this is important. We are not faking. We are growing into something that already has some roots. So maybe I'm the woman who takes care of her body even when life is busy.
• 32:06
  Unknown: I'm the person who always comes back even after a bad day. I am the woman who lifts weights two times a week.
• 32:16
  Unknown: I am the person who walks every day no matter what the scale says, Pick one sentence, not then just one and write next year, I want to grow into the person who and finish it. So this is your new identity direction. So think it, think it that, because this is something, what is funny thing about this identity? This might sound like that. This is something, what you have heard I speed doing but I'm not really able to do it.
• 32:50
  Unknown: But this is like, when you put it visible, you put it somewhere, like, what I highly recommend is that you write this, you finish this sentence.
• 32:57
  Unknown: Next year, I want to grow into the person who, and then you finish it and you put it somewhere. You can move it. You can change the sentence, I'm the person who and then finish your sentence, whatever you want to be. And for me, that person, for my own health journey was, I'm the person who lived weights two times a week. So that is, that is what I, what I what I knew that this is that is the hardest part for me, because I still don't, I'm fitness professional, but I still don't enjoy there are maybe out of 10 workouts, maybe one, maybe two, that I'm really looking forward to do my strength training. Then the rest, like, let's say five, six workouts out of 10 are like that. Okay, I don't mind. It's in my schedule. I do it and then, like three, four workouts, I really have to force myself, especially now it's probably at this time I'm working out in my basement, which there is no heating. It's very cold, and it's not tempting to coincide, but I still do it because I'm a person who want to strength train two times per week and keeping promises what I make to myself, and this is my new identity. More often I repeat it for myself more more often it becomes true, and because this is something that you are not just doing it once and then it's done. No, you have to repeat it.
• 34:30
  Unknown: You have to, if possible, put it somewhere visible that reminds you, for me, that my own reminder is picture of my dad, what I see when I'm working. So it's on my desk. And if I don't feel like doing it, I need to only watch that picture, and that reminds me of why I'm actually doing this. So then look number five is to clear focus for next year. And question number nine is that, if you could only improve one habit next year, what would the move the needle the most? And not what sounds sexy, because what would really change your life if you did it 80% of the time?
• 35:22
  Unknown: Examples, seven to 8000 steps, protein at breakfast, strength training, twice per week, seven hours of sleep most nights, two pure drinks per week. And think about your past year, where were most problems. For many, it is sleep or evening eating. For some, it is no movement for others. It's no protein and always being hungry, choose one, and the one habit that would change most for me is and finish your sentence. So for me, if I look these examples, what I gave to you, so seven to 8000 steps, like I said earlier, I'm will approve that I'm happy at the moment where I am protein at breakfast. I built my protein breakfast I have every single day 50 grams of protein. So my protein sources, examples are 250 grams of Greek yogurt and scoop of natural protein powder, and then mixing it with seasonal fruits, berries, whatever I have, so I have protein every single day. At breakfast. I'm strength training consistently, twice per week, seven hours of sleep most nights. So that is exactly where I want to be two fewer drinks per week, and that is also I have reduced drastically my alcohol. Like, earlier it was, it was it haven't been earlier when, like, let's say, then, 20 years ago, it was a lot more I was drinking sometimes home during the week.
• 37:01
  Unknown: Now it's maybe I love going to sauna. Maybe I have one beer occasionally. Now this year, it has been almost always non alcoholic, beer, what I have and alcohol, I honestly it have been less than probably ever. So I'm definitely in my health journey with these habits, I'm happy if I'm able to maintain everything.
• 37:30
  Unknown: And that is a I'm proud of saying. You don't hear it often, because there is always, often things that you know you should be doing more this or whatever.
• 37:41
  Unknown: I'm unhappy where things are at the moment, and if I'm able to maintain it, there is nothing more what I could be doing. Of course, situations might change, but this is honest truth. What is my own personal situation at this point? And then the last question is that, what does this habit look like in a normal that week, not in a perfect week. And this is where most people go from. They design a habit for a perfect week, no stress, no kids, no surprises. But life is not like that. So ask, How does my walking habit look in a busy week? How does my protein habit look on a crazy work days. How does my sleep habit look when my brain is full? For example, instead of 10,000 steps every day, your real Habit could be 5000 steps minimum, three days, three days, I aim for 8000 plus.
• 38:42
  Unknown: Or instead of perfect breakfast every day, your real Habit could be on five days I have at least 25 grams of protein before 10am so right in a normal, messy week, this habit looks like and pure realistic. This is your starting point. And for me, it is. This is exactly what I personally try to do, like if, if I can't string train, at least I walk if, okay, my breakfast I always, doesn't matter if I'm not sleep I'm sleeping at home, my breakfast is every single day the same. If I'm somewhere outside, I make sure if I don't have I don't take my protein powder with me.
• 39:35
  Unknown: I look to get from natural if I'm sleeping at Hotel, like we have been. Upcoming year, I'm going to be in Olympics with the for a couple of weeks preparation, Olympic events, World Championships. So I will be sleeping in hotels, of course, then holidays. So there are going, there are going to be a lot of time while I'm not at home, but I try to have at least a 25 grams of protein before 10am or on my breakfast. And this is not what I do in perfect weeks I'm at home and then, but in a busy week, or when things are not normal, I still aim for same principles, but in, of course, in a different way. So now this is then. Let's move to next part, and we turn it into a simple January action plan. So now we have what have worked, where you got stuck, your old identity sentence, your new identity sentence, and one key habit. And now let's turn that into a simple January plan. So I want you to think in weeks, not in months. Imagine January, week one. Ask yourself, how many times will I do my key habit this week? How will I remind myself of my new identity? Let me give you a couple of examples. Example number one is steps. So old patterns, I moved a lot in summer, zero in winter.
• 41:12
  Unknown: New Identity. I'm the person who walks almost every day, even if it's if it's a sword. So key habit is 6000 steps per day. So January week plan would be the goal, four days over 6000 steps.
• 41:30
  Unknown: Three days at least 4000 steps.
• 41:36
  Unknown: So and reminder, put your walking shoes by the door and post it. Post it on the mirror that says that I'm a walker. Now if you write it into your mirror, you will see that reminder every single morning, every single time you watch into that mirror. And that's it. It's nothing crazy, but you need those reminders. You need those plans.
• 42:01
  Unknown: Another example, protein at breakfast. Maybe your old pattern was that no real breakfast, always hungry in the afternoon and night. New Identity, I am the woman who feeds her body early so she's not starving at night. And key habit, 25 to 30 grams of protein before 10am and January week.
• 42:22
  Unknown: Plan would look like this, that coal would be five days with protein. Breakfast options are already ready, Greek yogurt plus fruits, eggs plus bread, protein shake, whatever you enjoy eating. And reminder, small note on the coffee machine, protein first then coffee, simple, and that is what real life looks like. Example number three, sleep, anchor, old pattern, maybe you have been scrolling phone in the bed, always tired, always snacking and new identity. I'm the person who protects her sleep because she knows everything feels easier after rest. And key habit, screen free 30 minutes before prep bed at three nights per week and January week plan would look like this, call three evenings with no phone in bed.
• 43:19
  Unknown: Routine, make deep read five pages and light switching, reminder, leave your charger outside the bedroom, and do not take your phone in the bedroom if you don't have alarm, like many of my clients tell, and I used to tell myself also that I need my phone in bedroom because of alarm, until you buy an alarm block, those things actually still exist. So you don't need your phone to have an alarm. So that is how we are connecting identity plus habit plus real life. And that is it's, it sounds simple, and it actually is, but you just have to trust me and do those things, actually, and not just put it in in in your mind and think that, oh, I will do it, but we will forget these things if he don't take action immediately. So either you pause now, you write those questions, you can come back. I will put all those questions into show notes so you can copy past them, answer them.
• 44:23
  Unknown: Write those things, write those your new identities, put them somewhere visible, and start acting like that new identity is looking or should be acting. So because that your new identity, it's not magic, but it's a compass. And every time you face a choice, you can ask, what would the person I want to become, become do in this moment? Do not think what could be next month, what happened in the past? For example, if your new identity is that I'm the woman who takes care of her body, even when life is busy, you come home tired, you have two options. You sit on the couch with chips and say, Screw it, I'm too tired. Or you walk for 10 minutes eat a real dinner and then relax. So the old you might go for option one, new identity does not have to be perfect. Maybe she says, I'm tired, but I'm I can walk 10 minutes. That's who I am, who I am now, and this is exactly what I saw with Ingrid in the past.
• 45:35
  Unknown: See when she had an imperfect period, she would gain a lot weight, she would feel terrible and start from zero in January.
• 45:44
  Unknown: Now, she still has hard weeks, but she does not lose everything. She walks, she trains a bit, she eats enough protein most days, and she trusts that she can come back, same woman, new identity, different story, and that is what I want you to do next year.
• 46:09
  Unknown: And so let's keep this and wrap this up with very simple way. So your homework from this episode is to take 15 to 20 minutes this week and answer the 10 Questions. Write them out. Do not only think them in your head, and this is crucial, once you have them visible, you will have a lot higher chances to actually taking actions and seeing them. If you think them in your head, chances are that you forget them in a day, latest in a week or two, and choose Step number two is that choose one identity sentence for next year. I'm the person who and keep it short, decide your one key habit for January and what it looks like in a busy, messy week, not a perfect week. And if you want to extra power, send it to me. You can or send it to your friend or to your accountability partner, but you can always DM me in Instagram.
• 47:11
  Unknown: If you have my phone number, you can WhatsApp me and tell me what is your identity. Sentence your one key habit for January and because when you share it, you make it real, you make promise, and I know that you don't want to break promises you make to someone else, because maybe you have had in the past experience that you make promises to yourself, but you will not keep them. Once you make that promise to someone else, you make it real, because you are not you are no longer alone in your head with it, and remember you are not behind. You are not broken.
• 47:52
  Unknown: You do not need a more extreme plan. You need a clearer story and a kinder way to talk to yourself. Next year is not about becoming a different person.
• 48:07
  Unknown: It's about finally acting like the strong, caring, smart person you already are. And if this episode helped you, it would really mean a lot for me if you would take 30 seconds and leave a quick review for the podcast or share this episode with a friend who is always too hard on herself. Thank you so much for listening and thank you for trusting me with your time. I really don't take it lightly. I know you have 1000 other things you could be doing, but you took time from your busy schedule.
• 48:41
  Unknown: Listened this episode, and it really means a lot to me. I'm proud of you, even if you do not feel proud of yourself, yet you are closer than you think, talk to you in the next episode you.