Latest / The Consistency Warm-Up: Prime Your Brain for Your Most Consistent Year Yet / Warmup 1: The Prework

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Warmup 1: The Prework · The Consistency Warm-Up: Prime Your Brain for Your Most Consistent Year Yet

• 0:00
  SPEAKER_00: Happy November and welcome to the consistency warm-up where we are going to prime your brain for your most consistent year yet.
• 0:08
  SPEAKER_00: What you're listening to now is your pre-work, the podcast episode I'm sharing with you to prepare for the next 30 days.
• 0:15
  SPEAKER_00: And the reason we're doing this preparation is because visualization and priming our brains to make better decisions later is one of the most important parts about change.
• 0:24
  SPEAKER_00: Because right now, you're probably running a lot of your life on autopilot.
• 0:27
  SPEAKER_00: More than 90% of our thoughts are practiced, repeated thoughts, which means that they are just living there unchecked in our brains.
• 0:35
  SPEAKER_00: So one of the biggest pieces of choosing to change the direction of where we're going and getting consistent in a place where I'm assuming you don't feel consistent now or you probably wouldn't be here is having to bring awareness to that thought or maybe to the thought that actually needs to be changed in order for something new to be on auto.
• 0:53
  SPEAKER_00: I want to introduce you to first an exercise about figuring out what you are going to focus on in the month of November.
• 1:00
  SPEAKER_00: We're going to go through an exercise and pick three traits that you want to embody in your future self that you're going to come back to again and again and embody during the month of November.
• 1:12
  SPEAKER_00: Instead of focusing on habits or a checklist, I want you to focus on embodiment.
• 1:17
  SPEAKER_00: And before you roll your eyes and say, like, Julia, you're not an identity and embodiment coach, that's true.
• 1:23
  SPEAKER_00: And also one of the most important ways to be consistent is to believe that you are the person.
• 1:29
  SPEAKER_00: You're the person who is capable of consistency.
• 1:32
  SPEAKER_00: You are the person who can do the thing.
• 1:35
  SPEAKER_00: And if we believe that we are that person, then we're more likely to do the thing.
• 1:39
  SPEAKER_00: And so one way that we can take steps towards doing the thing is thinking that we're the person that can do the thing.
• 1:46
  SPEAKER_00: Is this even making sense?
• 1:47
  SPEAKER_00: You can tell I don't talk about identity that often, but it's something that I know is so crucial in what I teach all of my nutrition clients, which is beliefs come before behaviors.
• 1:56
  SPEAKER_00: We have to believe something before we can do the thing.
• 1:59
  SPEAKER_00: Our actions are a product of our thoughts and our identity informs our thoughts.
• 2:04
  SPEAKER_00: So that's really where this exercise is coming from.
• 2:06
  SPEAKER_00: How are we gonna pick the three traits that we are focused on?
• 2:10
  SPEAKER_00: We are going to do an exercise right now together about envisioning your future self.
• 2:15
  SPEAKER_00: I want you to get out a piece of paper.
• 2:17
  SPEAKER_00: And if you are listening to this in the car, you're gonna listen to it now, but you're gonna come back to it as soon as you have five to 10 minutes where you can actually sit down at a table and you can write out this because this is a really important exercise to actually get pen to paper.
• 2:33
  SPEAKER_00: I actually don't want you to use your phone.
• 2:37
  SPEAKER_00: You can move this into your phone afterwards, but writing it down by hand is something I really, really encourage because it helps your brain slow down and really sit with this work.
• 2:47
  SPEAKER_00: It also forces you to focus.
• 2:50
  SPEAKER_00: And honestly, it can just be really therapeutic.
• 2:53
  SPEAKER_00: And slowing down and getting intentional is a big part of consistency.
• 2:56
  SPEAKER_00: Okay, so what is the exercise?
• 2:59
  SPEAKER_00: I want you to write descriptions of your future self.
• 3:06
  SPEAKER_00: So really thinking about if you six months from now were a fly on the wall in your own life, what are you doing?
• 3:14
  SPEAKER_00: What are the things that you're showing up doing?
• 3:17
  SPEAKER_00: How are you living your life?
• 3:18
  SPEAKER_00: And it might sound something like this.
• 3:20
  SPEAKER_00: I am waking up at five in the morning because it makes me feel really energized.
• 3:24
  SPEAKER_00: I am taking a walk every day because I believe in the power of mental health breaks.
• 3:30
  SPEAKER_00: I am taking my dog for a walk at lunch because I know getting away from my computer serves me.
• 3:36
  SPEAKER_00: I am calling my college friends once a month because I prioritize long-term relationships.
• 3:42
  SPEAKER_00: I am doing my husband's laundry because I know that acts of service matter to him.
• 3:47
  SPEAKER_00: Just saying, like, what are the things that you're seeing yourself doing?
• 3:51
  SPEAKER_00: What are the tasks?
• 3:52
  SPEAKER_00: And they can be big, they can be small, but what are the things that you are doing in the future?
• 4:00
  SPEAKER_00: This is where you can really dream.
• 4:03
  SPEAKER_00: This is where you can really get curious.
• 4:06
  SPEAKER_00: And one thought I want to offer you as we get started in this work is this is not a chore, this is an opportunity.
• 4:16
  SPEAKER_00: You get to decide what you want your life to look like in six months.
• 4:21
  SPEAKER_00: That is so cool.
• 4:22
  SPEAKER_00: Like that is literally so cool.
• 4:25
  SPEAKER_00: We live in a world where we can choose to think new thoughts.
• 4:29
  SPEAKER_00: We live in a day and age where we have so many resources at our fingertips.
• 4:34
  SPEAKER_00: This is so cool that you get to work on becoming someone improved, someone who is happier, someone that is healthier.
• 4:44
  SPEAKER_00: And I don't want you to take that for granted because I take it for granted all the time.
• 4:47
  SPEAKER_00: This is not a chore, this is an opportunity, and I can't wait to feel better in my skin.
• 4:52
  SPEAKER_00: I want you to just let yourself think that.
• 4:54
  SPEAKER_00: What if you believed that this wasn't a chore?
• 4:55
  SPEAKER_00: What if you believed this was an opportunity?
• 4:57
  SPEAKER_00: What if you believed that you could not wait to feel better in your skin and you felt like you actually got to have a say in it?
• 5:04
  SPEAKER_00: So I'm gonna have you pause this podcast.
• 5:07
  SPEAKER_00: You're gonna go write down all the things that Future You is doing and then you're gonna come back.
• 5:13
  SPEAKER_00: Okay, now we're back.
• 5:14
  SPEAKER_00: So I want you to look at that list and really think about what traits is this version of you embodying that you just wrote out?
• 5:22
  SPEAKER_00: Are they kind?
• 5:23
  SPEAKER_00: Are they empathetic?
• 5:25
  SPEAKER_00: Are they courageous?
• 5:27
  SPEAKER_00: Are they accountable?
• 5:28
  SPEAKER_00: Are they responsible?
• 5:30
  SPEAKER_00: Are they focused?
• 5:32
  SPEAKER_00: Are they thoughtful?
• 5:34
  SPEAKER_00: Are they curious?
• 5:35
  SPEAKER_00: Are they fulfilled?
• 5:37
  SPEAKER_00: What really are the things that you see in this person that you want to embody more of in the month of November?
• 5:44
  SPEAKER_00: Because if there is one thing that I have proven to myself in the journey of getting consistent, it is that the key to consistency is being selfish.
• 5:53
  SPEAKER_00: The key to consistency is being selfish.
• 5:55
  SPEAKER_00: And I know that that is a little bit backwards, but here's the thing: if you are sick of feeling bad in your own skin about yourself, the truth is it's that you want to feel good.
• 6:05
  SPEAKER_00: And how do you feel good?
• 6:08
  SPEAKER_00: You have to do things that are selfish, that take care of you.
• 6:11
  SPEAKER_00: And I don't mean selfish in a way where you disregard the needs of others.
• 6:16
  SPEAKER_00: I mean selfish in a way where you have to take care of yourself first in order to live out your gifts.
• 6:21
  SPEAKER_00: You have to take care of yourself in order to feel good.
• 6:24
  SPEAKER_00: Because if you neglect yourself and if you put your needs last, and if you tell yourself the story that you can't have what you want and it's a chore to take care of yourself, you're not gonna feel good.
• 6:34
  SPEAKER_00: And so the opposite of that is being selfish.
• 6:36
  SPEAKER_00: It's taking care of yourself.
• 6:37
  SPEAKER_00: It's figuring out if I saw taking care of myself as a project that I wanted to win, that I believed I could win, what would I do?
• 6:44
  SPEAKER_00: To me, that's selfish.
• 6:46
  SPEAKER_00: What is in it for me?
• 6:47
  SPEAKER_00: What is in it for me to take care of myself so that I can feel good, so that I want to keep taking care of myself, because that is the key to consistency.
• 6:54
  SPEAKER_00: I want you to get so clear on that.
• 6:55
  SPEAKER_00: And that's why you're gonna look at that list of all the things that you wanna be doing in the future six months from now and try to just narrow down three traits.
• 7:03
  SPEAKER_00: And maybe you see like 10 traits.
• 7:05
  SPEAKER_00: And if that's the case, I want you to just pick the three that make you the most excited.
• 7:08
  SPEAKER_00: And if you're feeling a little bit of resistance to being selfish, if you are like, I don't know that I see the connection here between being selfish and being consistent, I wanted to show you another place in nature where the need to be selfish is actually a necessity to life.
• 7:24
  SPEAKER_00: And in doing some research, I realized that when the heart pumps, the very first recipient of fresh blood is the heart itself.
• 7:33
  SPEAKER_00: So every time your heart pumps, the first blood is not going to the brain, it's not going to your limbs, it's not going to your kidney.
• 7:42
  SPEAKER_00: When heart pumps, the fresh blood first goes to the heart.
• 7:48
  SPEAKER_00: How cool is that?
• 7:50
  SPEAKER_00: The heart is the most selfish organ.
• 7:52
  SPEAKER_00: It has to take care of itself before it can take care of anyone else.
• 7:55
  SPEAKER_00: And I want you to start thinking, I am selfish like a heart.
• 7:58
  SPEAKER_00: I am going to pump blood to myself first.
• 8:01
  SPEAKER_00: I'm going to be selfish and take care of myself.
• 8:03
  SPEAKER_00: Because if I can do that, that is the key to consistency.
• 8:07
  SPEAKER_00: If you continue to show up and take care of yourself and embody what you want for yourself, then I am so certain that you will start to believe that it is worth it for you to keep taking care of yourself.
• 8:18
  SPEAKER_00: This is called the consistency warmup because so many people wait until January to get started.
• 8:23
  SPEAKER_00: And this is your warm-up at the end of 2026 to start becoming your best self.
• 8:28
  SPEAKER_00: So by the time it's January 1st and everyone is in a frenzy about doing the things that they want to do to feel their best, you will have already started on November 1st.
• 8:36
  SPEAKER_00: And when we think about the heart, it kind of fits really well.
• 8:39
  SPEAKER_00: Because when we're doing a warm-up before a workout, before a run, we are preparing the body for what comes next.
• 8:46
  SPEAKER_00: Your muscles get warmer, they get more pliable, you increase blood flow, your heart rate rises gradually instead of just jumping up.
• 8:54
  SPEAKER_00: And that is exactly what we are doing.
• 8:56
  SPEAKER_00: We are priming your heart to be selfish.
• 8:58
  SPEAKER_00: Because if you can stay focused on what is in it for me, what is in it for me in my future, if future me gets what she wants, how am I acting today?
• 9:08
  SPEAKER_00: You're being selfish like the heart.
• 9:09
  SPEAKER_00: You are warming yourself up for your best year yet.
• 9:12
  SPEAKER_00: And I can't wait to be a part of this with you.
• 9:15
  SPEAKER_00: As a final exercise, I know that as you start getting selfish, you are gonna start thinking about all the reasons why you can't, all of the things that you failed in the past, all of the reasons why this isn't for you, all of your life circumstances that are gonna hold you back from really embodying the version of you that you want to become.
• 9:32
  SPEAKER_00: And I want you to actually close your eyes and see all of these stories as books.
• 9:37
  SPEAKER_00: Like imagine that you're sitting in a library and there's all these stories around you, all these physical books around you, the stories of all your past failures, the stories of all the reasons that you can't get what you want, the stories of the people in your life that are gonna hold you back, the stories of the times you've already tried to be consistent and you let yourself down.
• 9:56
  SPEAKER_00: And I want you to imagine that one by one, you are putting these books inside of a chest.
• 10:00
  SPEAKER_00: It's a big wooden chest, and you're putting these stories in the chest.
• 10:04
  SPEAKER_00: You're putting these stories in the chest, and you're gonna close the chest.
• 10:08
  SPEAKER_00: You're putting all these stories in a box and you're gonna close it.
• 10:12
  SPEAKER_00: And I want you to know you can reopen that box on December 1st.
• 10:16
  SPEAKER_00: You can choose to revisit those stories of failure, the stories that are keeping you stuck in the future.
• 10:22
  SPEAKER_00: But for the next 30 days, I want you to focus on those stories being closed away in a box, not serving you.
• 10:30
  SPEAKER_00: Give yourself a 30-day experiment to see what it could be like to focus only on your future instead of your past and see if that changes things.
• 10:41
  SPEAKER_00: Y'all, I am so excited that you are here and I can't wait to share the week one reflection with you.
• 10:46
  SPEAKER_00: And I'm so grateful that you are investing in yourself and choosing to become selfish and consistent and making 2026 the year that everything changed.