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The Power of Being Intentional · Mocktail Minutes

• 0:21
  Hello, everyone.
• 0:23
  Welcome back to this week's episode of Mocktail Minutes.
• 0:26
  This is Bailey, and you guys have another solo episode this week.
• 0:30
  Today, I am drinking a Popps.
• 0:34
  It's a prebiotic soda from Aldi, I believe is where I found it.
• 0:39
  And I love Cherry Limeades from Sonic, so I'm hoping this is very similar It is.
• 0:46
  I would buy 15 more of these.
• 0:48
  These are really good.
• 0:49
  Highly recommend if you like Sonic Cherry Limeades.
• 0:52
  Definitely just hits the spot.
• 0:55
  But today we are going to yap about your intentions or being intentional with weight loss.
• 1:05
  Now, the power of being intentional is it stops you from living on autopilot.
• 1:12
  And this is like the number one thing I see so many people missing out on in their weight loss journey when they're feeling stuck, is that we're not being intentional.
• 1:22
  We're we know what we need to do, but we're not making...
• 1:26
  Maybe, not, I don't wanna say like effort, but we're not creating the intention to put the effort in.
• 1:32
  We just feel like,"Oh my gosh, I know I should eat protein," so it should just happen.
• 1:36
  It should just happen in our body because we know we need to do it.
• 1:39
  And I'm not saying that you need to wake up every morning with a five-page morning routine, journal for 30 minutes, you have to meditate, drink your water, do your workout, meal prep, and have your day perfectly organized and optimal to the second But being intentional is simply deciding ahead of time how you want to live instead of constantly just letting your environment, your emotions, your schedule, or your impulses make the decisions for you.
• 2:07
  And I think so much of what we call lack of discipline is actually lack of intentionality.
• 2:12
  We react instead of decide.
• 2:14
  We wait until we're hungry to figure out what we're gonna eat.
• 2:17
  We wait until we're exhausted to decide if we're gonna work out.
• 2:22
  We're waiting until we're stressed until we start putting, like, coping mechanisms in place.
• 2:28
  We're waiting for Monday to get up back on track, and then we just always wonder why we're constantly starting over.
• 2:36
  So when you are more intentional, this does not mean you are perfect.
• 2:41
  This means you are going to be more purposeful, and there's a huge difference between"Oh, I'm trying to eat healthier," and,"I've decided that I'm going to have a protein-rich breakfast every morning because I feel so much better.
• 2:54
  My day is easier, and it actually helps me work towards my weight loss goals." You can either like wish and like hope eating healthier kind of falls in your lap, or when you are intentional, you're going to start asking yourself like,"What do I want my actions to accomplish?" And then you will make decisions that support that outcome.
• 3:15
  So instead of"I need to lose weight," you might think"I want to lose body fat while maintaining muscle, feeling energized, and enjoying my life." Your decisions are going to change.
• 3:27
  Instead of like weight loss equals eat less, now you're asking the question of,"How can I create s- a sustainable calorie deficit while also giving my body enough protein, fiber, nutrients, and energy?" That's intentionality.
• 3:42
  We are just, we're just living on autopilot more than what we realize and just think about how many decisions you make every single day without really thinking about them.
• 3:54
  You wake up, you grab your phone, you get ready, you drink coffee, you rush through breakfast, you work, you grab whatever's convenient for lunch.
• 4:04
  You're exhausted when you get home.
• 4:05
  You don't wanna cook.
• 4:06
  Like, all of these things, you're scrolling, and then you don't even realize how much time you're on your phone.
• 4:12
  And then we just wake up, and we do it again, and we're like,"Ah, didn't get the workout in.
• 4:16
  Had a crappy breakfast.
• 4:17
  Didn't eat breakfast." Now, none of those individual decisions, make you unhealthy, but when you live that way consistently, your life starts being dictated by whatever happens to you.
• 4:32
  You don't need to control everything.
• 4:34
  You need to start controlling the things that are actually in your control.
• 4:38
  'Cause of course, there's gonna be work things that you can't control.
• 4:41
  There's work stressors.
• 4:42
  There's soccer practice that you have to get your kids to.
• 4:45
  There's all these different things that you don't have control of everything.
• 4:50
  But you do have more control than what you think you do.
• 4:53
  And the best time to make a good decision is before you're in the situation when you need to make it.
• 5:00
  If you know you're going to be starving at work, or I guess like after work, don't wait until 6:30 to figure out,"Oh, what should I have for dinner?" Have a dinner plan.
• 5:12
  If you know you're going out to dinner on Friday night, don't spend Friday starving yourself.
• 5:17
  Decide how you wanna approach it or what you wanna order for that meal before you get there.
• 5:22
  If your mornings are chaotic, don't rely on yourself to just like magically become this morning person who cooks this five-star breakfast.
• 5:31
  Plan it out.
• 5:32
  What is realistically going to work for you?
• 5:36
  Create a breakfast that takes five minutes.
• 5:39
  If you know you're gonna h- going to work out after work because you're exhausted, move your workout to the morning, and you're probably not gonna wake up and be like,"Oh, yay, I'm excited for your workout." You're gonna be like,"Oh, I'm tired.
• 5:50
  I just wanna stay here." That's not being intentional.
• 5:53
  That's living on autopilot'cause you're not used to doing it.
• 5:57
  And set goals that are challenging but also don't set yourself up to fail, and decide what's really gonna work for me.
• 6:03
  I know...
• 6:05
  I used to work out in the afternoon right after work.
• 6:08
  That's what worked well for me.
• 6:10
  After having my son, that does not work out for me because after work, we're getting him picked up, we're getting dinner, like, and it's my time with him.
• 6:17
  I don't want to do gym time.
• 6:20
  So then, I have to work out in the morning.
• 6:22
  That's just my schedule switch.
• 6:25
  And I know if I don't do it, it's just not gonna happen.
• 6:28
  So we make the effort to get up.
• 6:30
  Everyone's always"How do you wake up so early?" I've created a better bedtime routine.
• 6:34
  I go to bed on t- by nine o'clock usually.
• 6:38
  I am not really on my phone after seven o'clock.
• 6:41
  I really try and limit screen time.
• 6:43
  I have the same nighttime routine of shutting down the kitchen.
• 6:46
  We put my son to bed, showers.
• 6:49
  It's the same routine.
• 6:50
  And then when that alarm goes off, you just get up.
• 6:53
  There's no question about it.
• 6:54
  There's no"Oh, I'm too tired,"'cause yeah, I'm probably gonna feel tired until I get that workout in.
• 6:58
  You just do it.
• 7:00
  And then we think of intentionality versus all or nothing.
• 7:01
  'Cause again, it's not about being perfect, but being intentional can actually give you more flexibility You can actually start to decide what matters the most, and you don't have to obsess over every single thing.
• 7:13
  And I would start asking yourself, like,"What am I actually trying to create?" We're always asking like,"What do I need to stop doing?
• 7:22
  What do I need to do here?" Not necessarily what kind of life am I trying to create?
• 7:27
  Because if you want this life that you have more energy, you have more muscle, you have less fat, you're happier, you're more confident, you keep up with your kids, you have better lab work.
• 7:43
  You are, number one, you definitely have to make change.
• 7:46
  But whatever it is, get specific.
• 7:49
  Because when that goal becomes more meaningful, your daily decisions become easier to connect to it.
• 7:56
  You cannot expect to live this life of a different version of you by doing the same things, and we can't expect for things to just randomly change.
• 8:07
  So when we think about intentionality with food, instead of waking, walking to the kitchen of"Ugh, what can I eat?" Maybe think about"What does my body need right now?
• 8:16
  Protein?
• 8:18
  Carbs?
• 8:18
  Am I about to do a workout?
• 8:19
  Do I just need carbs?
• 8:21
  Do...
• 8:22
  Am I bored?
• 8:23
  Am I stressed?
• 8:25
  Am I just looking for comfort?" And you don't have to just say no to yourself if you are just looking for comfort.
• 8:31
  You just need to understand what you're doing.
• 8:33
  This is the part of like being intentional is hard because it slows you down.
• 8:39
  We react very quickly off emotions, especially.
• 8:42
  When you're intentional, you're slowing down these habits.
• 8:46
  You're slowing down these brain waves, and you have to actually think about it, and it gets a little uncomfortable.
• 8:52
  We don't like to be uncomfortable human beings, and so we freeze up a little bit.
• 8:57
  The goal of being intentional is W- we need to just slow down our life and realize what is actually going to help us, what's actually holding us back, or what are we expecting to change, yet we're not doing anything to actually change it?
• 9:15
  You want to work out.
• 9:18
  You want to prep your meals.
• 9:20
  You want to get more steps in, but you're living the exact same life.
• 9:25
  You're going to have to be intentional with adding movement into your day.
• 9:30
  You're going to have to be intentional with planning your workout.
• 9:33
  It's going to adjust how your day looks.
• 9:36
  It's going to adjust all these different areas within your life, which feels uncomfortable.
• 9:43
  We don't like to be uncomfortable, but that is okay.
• 9:45
  Your body is still safe, and you can still care for it.
• 9:50
  It's just gonna feel different right now.
• 9:54
  So you can do a little intentionality check with yourself Think about, okay, what matters to me today?
• 9:59
  One or two things.
• 10:01
  Think about what could derail me.
• 10:03
  Think about how do you wanna respond when this happens.
• 10:05
  Maybe it's dinner with friends, maybe it's a busy afternoon, and think about how you want to respond.
• 10:11
  Don't just justify the obstacle of"Ugh, work was stressful, didn't eat lunch." Create a response.
• 10:16
  What are you gonna do differently?
• 10:17
  What is one thing you can do to support your health today?
• 10:20
  Maybe it's a workout, maybe it's a breakfast, drinking more water, maybe it's going to bed earlier.
• 10:24
  Just put your phone down before bed.
• 10:27
  We're always looking for the easy things to do.
• 10:29
  Putting your phone down is actually easy, it's just a habit you're having to break.
• 10:32
  And then think about, what would make me proud of how I showed up today?
• 10:37
  What would just make you proud?
• 10:38
  Because so many times I meet with people and they go,"I failed again." I'm like,"Okay.
• 10:43
  Let's ju- let's just stop doing that." We don't have to fail every week.
• 10:47
  We can make ourselves proud by making these small changes, by slowing down, creating new habits, not being so impulsive or not just thinking about things.
• 10:59
  Decide what matters.
• 11:00
  Decide what you should do to actually help yourself.
• 11:05
  Don't overhaul your entire life or don't...
• 11:07
  You don't need a 30-day challenge.
• 11:08
  You don't need to eliminate sugar.
• 11:09
  You don't need to decide you're gonna work out seven days a week.
• 11:12
  Pick three areas of your life where you want to become more intentional.
• 11:16
  So let's say food.
• 11:18
  I'm gonna eat 40 grams of protein at dinner or 30 grams at breakfast.
• 11:24
  Pick whatever you need to focus on right now with food.
• 11:26
  Movement, what's gonna be your movement goal?
• 11:28
  I'm gonna strain- train three times a week.
• 11:30
  Sleep, I'm going to put my phone down an hour before I go to bed.
• 11:34
  That's it.
• 11:35
  And then every night ask yourself,"Did my actions today reflect what I said matters to me?" Check in.
• 11:42
  That's the other part of being intentional.
• 11:44
  Not only do you need to create this time and create these new behaviors and these new habits, it's also helpful to check in with yourself, so it's not just"Oh, there it is," and we only check in when someone asks.
• 11:55
  Decide more deliberately, because you don't need to be perfect.
• 12:01
  Your health is being shaped by your choices every day, so make them intentionally.
• 12:06
  I hope this episode was helpful.
• 12:08
  As always, send us a message if you wanna chat more about an episode.
• 12:12
  We are on at we are at Mocktail Minutes on Instagram.
• 12:17
  We post all of our episodes as podcasts to your favorite podcast platforms, and we're also on YouTube, so you can see the video if you prefer a video podcast instead.
• 12:28
  But we will be back with a brand-new episode.
• 12:30
  It should be both of us next week.
• 12:32
  But we will be back with a brand-new episode next week, and we'll talk soon.
• 12:37
  Bye.