Latest / The Kathie Owen Perspective Podcast / 109. Simple Mindset Shifts to Achieve Your Health Goals

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109. Simple Mindset Shifts to Achieve Your Health Goals · The Kathie Owen Perspective Podcast

• 0:01
  Today we're gonna talk about five reasons we need a mindset shift to achieve our health goals as we age.
• 0:10
  So today is more of a fitness health bound episode, and today we're gonna talk about a mindset shift to help us achieve our health goals.
• 0:19
  Because think about it as we age, our health and wellness needs change, and this is particularly true for anyone over the age of 40.
• 0:30
  Achieving health goals at this stage of life requires more than just diet and exercise.
• 0:35
  It also requires a mindset shift, and today we're gonna explore five reasons why we need a mindset shift to achieve our goals.
• 0:44
  I am gonna give you some expert advice as a certified specialist in older adult fitness with over 20 plus years experience and as well as personal experience as a woman at almost 60 years young.
• 1:01
  You're listening to Kathie's Coaching Podcast I'm your host, Kathie Owen.
• 1:06
  I have been a certified fitness trainer and certified life coach since 2002.
• 1:13
  On this channel, we talk about having a growth mindset, healthy habits, fitness, and even some Reality Transurfing.
• 1:22
  As we age, the health and wellness needs evolve, and this is particularly true for all of us over 40, and I myself am 57 years young and I have actually been training older adults for 20 plus years now.
• 1:38
  And you may be juggling multiple responsibilities and experiencing even hormonal changes that can impact your physical and mental health.
• 1:48
  I know a thing or two about juggling multiple responsibilities.
• 1:51
  I am the fitness and wellness director at OCuSOFT and I have my own business where I offer coaching for those in need of fitness growth mindset, healthy habits, Reality Transurfing and more.
• 2:03
  And I have a consulting business where I offer corporate wellness consulting on top of all that.
• 2:12
  I know a thing or two also about experiencing hormonal changes that can impact your physical and your mental health.
• 2:20
  But I've studied these hormone imbalances and the effects of aging on the body and mind through my continuing education for fitness.
• 2:28
  I have practiced all of those fun fitness and mindset practices on myself.
• 2:33
  And here's what I have found.
• 2:35
  Number one, cardiovascular exercise is a must.
• 2:40
  I teach almost everyone that I coach.
• 2:42
  HIIT which is high intensity interval training, and don't let that word scare you.
• 2:49
  The intensity is for you, for your level, and you wanna look at 25 to 65% of the max level of your heart rate, which is 220 beats a minute, minus your age.
• 3:03
  But it is key to maintaining stamina, endurance, and very good health.
• 3:10
  I also do strength training with super sets and strength training.
• 3:14
  Must include all muscle groups and should revolve around your posture and mindset, of course, is a must.
• 3:21
  Create affirmations and convince your subconscious that you will not fall victim to any of life.
• 3:26
  So-called circumstances, so-called aging circumstances like nasty old menopause while diet and exercise important components of a healthy lifestyle achieving health goals also requires a mindset shift.
• 3:41
  And mindset is one of the main things I coach from a sports psychology perspective at that.
• 3:49
  Would you like to learn more about working with me?
• 3:52
  I have a free download on Habits, healthy Habits.
• 3:56
  It's called the Hot Habit Checklist with Kathie..
• 3:58
  And to learn more about that, you can find it at www.kathieowen.com/fitness.
• 4:09
  So today we're gonna explore five very good reasons why we need a mindset shift to achieve our health goals as we age.
• 4:18
  Number one, shift your focus from appearance to health.
• 4:24
  Many of us have spent many years focusing on appearance and weight loss.
• 4:30
  However, as we age our health becomes a lot more complex.
• 4:35
  Rather than focusing solely on appearance we need to shift our focus to overall health and wellness.
• 4:42
  This includes prioritizing exercise.
• 4:44
  Nutrition, stress management and mental health.
• 4:48
  I can't stress this enough.
• 4:51
  I see so many women and even men over 40 stressing over the fact that they think they need to lose weight.
• 4:59
  This is not true.
• 5:01
  In fact, if they weigh what they think they wish they weighed, they would look unhealthy, gaunt, and even have more wrinkles than they have now.
• 5:10
  Weight loss is not as important as we think.
• 5:13
  As we age, your health is important.
• 5:16
  Instead of focusing on this scale, focus on your diet.
• 5:20
  Focus on how you feel.
• 5:23
  How much energy do you have?
• 5:24
  How sharp is your mind, and is your endurance enough to get you through a busy day.
• 5:30
  With the type of exercise that I teach, you will easily have a lot more energy.
• 5:36
  Your mind will be sharp and you will have endurance to get you through a busy day.
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  Your good brain chemicals will flow.
• 5:44
  You will have energy to get you through your day, and your endurance is enough to keep you going on the most stressful of days.
• 5:53
  Number two, embracing the aging process.
• 5:57
  Aging can be difficult, but it's also a natural part of life.
• 6:01
  In fact, fear of old age is one of Napoleon Hill's, six basic fears in his book that he talks about.
• 6:10
  We need to embrace the aging process and shift our mindset from fear of aging to acceptance and celebration of the changes that come with it.
• 6:18
  It makes a difference in your appearance.
• 6:22
  Aging is a fact of life, but so many fear the aging process.
• 6:27
  What blows my mind nowadays is I hear the late 20 or late 30 something complaining about aging.
• 6:35
  They think they need Botox already and they gripe about the baby weight.
• 6:39
  That would go away naturally if they just took care of their fitness and wellness goals.
• 6:45
  This includes understanding that the aging process may require modifications to exercise routines and nutrition plans.
• 6:53
  Another thing I see is friends my age, they enroll in these crazy fitness classes like CrossFit.
• 7:00
  Oh my goodness.
• 7:01
  Don't even get me started on the CrossFit Athletics.
• 7:06
  Let's just say orthopedic surgeons are thanking the inventors of CrossFit for their many vacation homes.
• 7:13
  And don't get me wrong, there is a time and a place for CrossFit, but a client who is in their thirties, forties, fifties, even older, coming from the couch to the gym is not a good fit for CrossFit.
• 7:27
  Number three, build confidence and resilience.
• 7:31
  Building confidence and resilience is essential for achieving health goals.
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  Women.
• 7:36
  And men over 40 may face unique challenges such as negative self talk and a lack of confidence in their abilities.
• 7:45
  Self talks is one of the things that I coach in all the programs that I teach.
• 7:50
  We talk to ourselves more than anyone else.
• 7:52
  Have you ever seriously listen to your self-talk?
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  I mean, really listen to it.
• 7:58
  More than likely that self-talk is not something you would even say to your best friend or even your worst enemy, for that matter.
• 8:05
  It can be disempowering and can end up hurting you in the long run.
• 8:10
  Stick around to the end because I include affirmations that you can start saying to yourself instead of that dang negative self-talk.
• 8:19
  So in the link in the show notes and description, I include a link to the article that goes with today's episode, and at the end of that article, I include affirmations that you can start saying to yourself instead of that negative self-talk and affirmations work wonders.
• 8:37
  These affirmations have the power to transform your mind so that you can start talking to yourself in a more empowering.
• 8:44
  As a matter of fact, I even recorded these affirmations with some music that you can listen to.
• 8:52
  But by shifting our mindset to one of self-acceptance and a resilience, we can easily build the confidence we need to tackle our health goals.
• 9:01
  You know, finding the motivation exercise in the first.
• 9:05
  It's kind of like a double-edged sword.
• 9:07
  We think we don't wanna exercise because we are tired, but it gives us the energy we need to get better and feel fantastic.
• 9:16
  Number four, prioritizing self-care.
• 9:19
  Self-care is essential for overall health and wellness, but it's often neglected by those who are getting older or if you're juggling multiple responsibilities.
• 9:30
  Self-care is any activity that is intentionally done to support your physical, emotional, and mental wellbeing.
• 9:37
  Here are 20 examples of self-care that you can even try today.
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  Taking a warm bath or a shower.
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  Number two, going for a walk in nature.
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  Number three, practicing yoga or meditation.
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  Number four, getting a massage or other type of body work.
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  Number five, engaging in a creative hobby such as painting or writing, or photography.
• 10:01
  Number six, listening to music or a guided relaxation music.
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  Number seven, reading a book or watching a movie.
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  Number eight, spending time with loved ones.
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  Number nine, cooking a healthy meal or trying a new recipe.
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  Number 10, getting enough sleep and rest.
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  Number 11, practicing gratitude and positive thinking.
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  Number 12, setting boundaries and saying no when needed.
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  Number 13, taking breaks from work or technology.
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  Number 14, seeking therapy or counseling when needed.
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  Number 15, engaging in physical activity such as running or weightlifting.
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  Number 16, treating yourself to a spa or a special treat.
• 10:46
  Number 17, spending time in silence or reflection.
• 10:50
  Number 18, practicing self-compassion and self-forgiveness.
• 10:55
  Number 19, trying aromatherapy or other relaxation techniques.
• 11:01
  Number 20, affirmations are practicing positive self-talk.
• 11:06
  Self-care is a personal practice and what works for one person may not work for another.
• 11:14
  The key is to find activities that support your wellbeing and make them a regular part of your routine.
• 11:21
  By shifting our mindset to prioritize self-care, we can reduce stress, improve our mental health, and feel more energized and motivated to achieve our health goals.
• 11:34
  Number five, creating a growth mindset.
• 11:37
  A growth mindset is essential for achieving health goals rather than viewing setbacks as failures, we need to shift our mindset to view them as opportunities for growth and learning.
• 11:49
  This also helps build resilience.
• 11:53
  And I have a few favorite books.
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  I know you knew I was gonna say that on shifting this mindset and finding gratitude and setbacks.
• 12:02
  Number one, the Obstacle is The Way by Ryan Holiday.
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  Number two, Man's Search for Meaning by Victor Frankel.
• 12:09
  Number three, Mindset the Psychology of Success by Carol Dewik.
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  And number four, Letting Go by Dr.
• 12:16
  David Hawkins.
• 12:17
  All of these books can be found in the article.
• 12:20
  That will be linked in the show note and description below.
• 12:26
  But be sure to understand achieving health goals is a journey and that setbacks and challenges are a natural part of the process.
• 12:36
  So in conclusion, achieving health goals requires more than just diet and exercise.
• 12:42
  We need to shift our mindset to prioritize overall health and wellness.
• 12:47
  When we do this, we can easily embrace the aging process, build confidence and resilience, prioritize self care, and even create a growth mindset.
• 12:58
  By making these simple shifts anyone at any age can achieve their health goals and live their best lives.
• 13:06
  All right, that's my episode for today.
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  I trust that you found it helpful.
• 13:11
  If you know someone who can benefit from this, please share it with them.
• 13:14
  And thank you for spending part of your day with me.
• 13:17
  And until next time, I will see you next time.
• 13:20
  Peace out and namaste.