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How To Stay On Track In Your Health Journey | The Eye Believe Podcast · The Eye Believe Podcast

• 0:03
  hey everyone I'm Megan with the Eye Believe Podcast
• 0:06
  and today we have a returning favorite guest
• 0:08
  we have Anna Clough here hi Anna
• 0:10
  hi Megan thank you so much for having me today
• 0:13
  absolutely thank you for coming back
• 0:15
  I'm so excited to have this conversation
• 0:17
  because it is something that I personally
• 0:19
  struggle with and I think probably a lot of you do too
• 0:21
  so
• 0:22
  Anna is gonna help us navigate this tricky issue here
• 0:26
  so Anna tell them what we're gonna talk about
• 0:29
  yeah so today
• 0:30
  we thought it'd be a really great
• 0:32
  idea to follow up on our conversation
• 0:34
  from last time of
• 0:35
  we talked about the big rocks
• 0:36
  we talked about health and fitness
• 0:39
  and what is gonna be best
• 0:40
  in terms of the changes that you wanna make
• 0:42
  but this time
• 0:43
  we're gonna talk a little bit more on the mindset
• 0:46
  the psychology the you know self sabotage
• 0:50
  the behavior change that might come up along the way
• 0:53
  and really how to navigate these different things
• 0:56
  because at the end of the day
• 0:58
  you know I always say as a coach
• 1:00
  I can write you the most perfect plan
• 1:02
  that we're gonna get you absolutely incredible results
• 1:05
  but being able to do it show up
• 1:07
  that's a whole different beast
• 1:09
  that it definitely takes intention
• 1:12
  and it takes expertise
• 1:13
  to help someone be able to navigate through that
• 1:16
  and
• 1:17
  I saw this very early on in my career
• 1:19
  is I actually on my own health and fitness journey
• 1:22
  I was like okay
• 1:23
  I'm doing all this studying
• 1:24
  I know what to do why am I struggling so much to do it
• 1:29
  and so that's what really sparked my curiosity
• 1:33
  and my passion for learning about
• 1:35
  the science behind mindset
• 1:37
  the science behind behavior change
• 1:39
  and I went so far as to go through
• 1:42
  multiple certifications when it
• 1:44
  when it comes to health behavior change and mindset
• 1:47
  and not you know
• 1:48
  the woo woo mindset type thing
• 1:50
  but actual mindset
• 1:51
  science of how we can apply this to clients
• 1:55
  how we can help guide clients
• 1:56
  through the change process
• 1:58
  and so
• 1:58
  I'm really excited to talk with you guys today about
• 2:02
  just maybe you set a New Year's resolution
• 2:06
  maybe you set some goals at the beginning of this year
• 2:09
  and today as of the day that we're recording
• 2:11
  it's April 1st
• 2:12
  so we are entering quarter two of the year
• 2:16
  so it's a really great time to sort of
• 2:19
  check in with yourself where are you at
• 2:22
  with what you might have said a few months ago
• 2:25
  and if you have maybe
• 2:28
  you know fallen off or
• 2:30
  just gotten to a point where you're not exactly
• 2:33
  you know things didn't go exactly as you wanted to
• 2:35
  I think this episode will be super
• 2:37
  super valuable for you
• 2:39
  I agree and as someone who is starting over on day one
• 2:44
  April 1st not January 1st
• 2:45
  I can be right there with you that I had
• 2:47
  some goals for the beginning of the year
• 2:49
  as I do every year
• 2:50
  and multiple times throughout the year
• 2:52
  and I didn't stick to any of them
• 2:54
  so here I am in April
• 2:55
  pretty much in the same place I was in January
• 2:57
  ready to start again so this is a great episode for me
• 3:01
  yeah I love it
• 3:02
  yeah this will be
• 3:03
  I think absolutely incredible
• 3:04
  because so many of us go through this
• 3:08
  and I've gone through this so many times myself
• 3:11
  you don't even know
• 3:12
  but I've been able to come to a place
• 3:14
  where I'm no longer in that yo yo starting
• 3:18
  I'm all in I'm all off
• 3:19
  and like
• 3:20
  truly feel that the behavior changes have stuck
• 3:23
  I found a way to learn the
• 3:26
  I think of it as like mental skills of a bit of like
• 3:29
  mental flexibility
• 3:30
  and learning how to sort of navigate
• 3:33
  all right
• 3:33
  how can we be the best with our sticking to our goals
• 3:36
  but not letting that lead to I'm all or nothing
• 3:39
  or the screw its you know
• 3:42
  so yeah my first thing I'll start off with is
• 3:46
  when you are setting goals
• 3:49
  when you are wanting to make a change
• 3:52
  it is super easy in that moment to
• 3:55
  you're so motivated you've got all these
• 3:57
  you know
• 3:57
  high dopamine chemicals going on in your brain saying
• 4:01
  we can make this crazy change
• 4:02
  and then that leads you to change your actions
• 4:05
  180 maybe you
• 4:06
  go throw out everything
• 4:07
  in your kitchen that you feel like isn't
• 4:10
  aligned with what you want to be eating or
• 4:12
  you know you say oh
• 4:13
  I'm not working out now
• 4:14
  but I'm gonna start working out five days a week right
• 4:16
  or we just try and go sort of 180
• 4:20
  whereas there's a very delicate balance with like
• 4:25
  I'll give the example
• 4:26
  when I start working with a client
• 4:27
  I wanna obviously do everything the best way
• 4:30
  that's gonna really produce the best results
• 4:32
  but it can't be something that's gonna be
• 4:35
  too much for the psychology of a client
• 4:38
  but also aside from the psychology of things
• 4:42
  you actually don't need to do everything 180
• 4:45
  what you actually need to do is
• 4:48
  make changes that are gonna provide a certain
• 4:51
  stimulus to your body
• 4:54
  with that's gonna get us
• 4:56
  going in the direction that you wanna go
• 4:58
  whether that's fat loss
• 4:59
  whether that's health goals with that's muscle gain
• 5:01
  whatever it is
• 5:02
  is I actually don't wanna go all the way there
• 5:05
  I don't wanna 180 everything
• 5:07
  because that's a fast track to plateauing
• 5:11
  and not really having anywhere to move
• 5:14
  I'd much rather maybe if you're not working out now
• 5:18
  we start you working out twice a week
• 5:20
  and if we're doing things the right way
• 5:21
  we can see incredible changes from that versus okay
• 5:26
  we're working out five days a week
• 5:27
  maybe you're burning out
• 5:28
  maybe we get to a point where you're
• 5:30
  not seeing progress and then it's sort of like
• 5:33
  what we have to do then
• 5:34
  is actually pull back to be able to reset your body
• 5:37
  versus having oh
• 5:39
  something in our tool belt of
• 5:40
  we can add a third session right
• 5:42
  keep you progressing that way
• 5:43
  so that's just a little nice side note
• 5:45
  but coming back to the psychology of change
• 5:48
  is
• 5:49
  as enticing as it is to wanna 180 your entire life
• 5:53
  I want you to really try your best to think about
• 5:58
  the habits and the behaviors that you wanna change
• 6:01
  and go through each of them
• 6:03
  and truly sit there and envision them
• 6:06
  in your day to day life
• 6:08
  what challenges are gonna come up
• 6:11
  what is your schedule like
• 6:13
  if you want to start walking 10K steps a day
• 6:17
  and right now you only work
• 6:18
  you only do you know 2,000 steps a day
• 6:22
  you have a very sedentary job
• 6:24
  very busy schedule
• 6:26
  you go I'm gonna hit 10K every day awesome
• 6:29
  but how is that gonna happen
• 6:31
  so we need to really when we're setting these goals
• 6:34
  truly visualize our future self
• 6:36
  is that actually something that I can do
• 6:39
  and then if it is
• 6:40
  how am I gonna implement that specifically
• 6:43
  get very very specific okay
• 6:44
  I'm gonna be able to walk on my lunch break or do X
• 6:48
  y or Z so
• 6:50
  it's something that needs to really work for your life
• 6:52
  but also something that's not gonna feel like
• 6:54
  super overwhelming for you right
• 6:56
  it's okay to challenge yourself
• 6:57
  it's great to challenge yourself
• 6:58
  but not something that's gonna feel like
• 7:01
  you do it for a few days and you're like
• 7:02
  gosh I'm such a failure
• 7:04
  I can never do this and I'm gonna fall off
• 7:06
  and it becomes this whole like mental drama spiral
• 7:10
  so yeah
• 7:11
  yeah haha
• 7:12
  I'm the queen of doing that
• 7:14
  I am the person who throws everything
• 7:16
  out of my fridge and works out like crazy
• 7:18
  and I'm no fun to be around
• 7:19
  or I'm completely off the rails
• 7:21
  and I'm super fun to be around
• 7:23
  but then all of a sudden my pants don't fit
• 7:25
  so I waffle between the two
• 7:26
  and I feel like finding that balance in the middle
• 7:30
  I never feel like that's enough
• 7:32
  I if I'm in which is a horrible mindset
• 7:35
  like I'm so glad you're here to help us
• 7:37
  because when I'm in the middle
• 7:38
  I feel like I'm not doing anything enough
• 7:40
  so I think saying that that's actually not oh
• 7:44
  just okay that's good
• 7:45
  that's definitely
• 7:46
  something that I could remind myself
• 7:49
  absolutely
• 7:50
  I have a client who she's been training with me for
• 7:53
  for since like last August or so
• 7:55
  she's like 30 pounds down
• 7:57
  and she's very motivated
• 7:58
  to keep making some great changes
• 8:00
  she's like maybe I can speed it up a little bit
• 8:02
  and I can work out a fourth day on my own
• 8:04
  and I tell her I'm like no actually
• 8:06
  I don't want you to do that
• 8:07
  and she's like what why
• 8:09
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• 8:12
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• 8:27
  you know
• 8:28
  there's different things with over taxing your body
• 8:30
  stressing out your body too much
• 8:32
  it's just not a good idea
• 8:33
  and we can also stress out our body too much
• 8:35
  if we're trying to go
• 8:36
  into too severe of a calorie deficit
• 8:40
  so we wanna
• 8:41
  actually make sure that everything we're doing is
• 8:43
  is gonna be that proper stimulus to move us forward
• 8:46
  but not be too too crazy much
• 8:49
  and that's always what I see is like
• 8:51
  the power of having external guidance
• 8:53
  because I'm the same way I'm human
• 8:56
  if I were to be writing my own nutrition plan
• 8:58
  I'd be like overthinking it and oh
• 9:00
  is it working I don't feel like it's working or
• 9:03
  you know we're just so close to ourselves
• 9:06
  that it's easy to get emotional
• 9:07
  it's easy to overthink everything
• 9:10
  and so like I always joke
• 9:11
  I'm like you know
• 9:13
  with me being a coach for over five years at this point
• 9:15
  I'm like I always like to have my own coach
• 9:17
  like I rarely go without having my own coach
• 9:19
  being able to guide me
• 9:20
  because it's so valuable having that
• 9:22
  like external just someone who's like
• 9:25
  alright no
• 9:25
  like let's let's stick to the plan
• 9:27
  don't don't let this mental spiral happen
• 9:30
  and so that is the first step is the awareness
• 9:35
  if you feel like this is you is in that moment alright
• 9:39
  I'm having these thoughts
• 9:40
  I'm having these feelings
• 9:42
  I'm aware of it now I get to maybe surf this feeling
• 9:47
  meaning like you just you feel it
• 9:49
  but you don't necessarily act on it
• 9:52
  and you start to say okay
• 9:53
  what does what does the version of myself
• 9:57
  who lives a healthy lifestyle
• 10:01
  who values their health values their fitness overall
• 10:04
  what do they do when they're feeling demotivated
• 10:08
  what does the version of me who's
• 10:12
  leaned into consistency not perfection
• 10:15
  but consistency what sort of behaviors do they do right
• 10:19
  maybe that version of you
• 10:20
  is able to enjoy a night out with friends
• 10:23
  being able to you know
• 10:25
  maybe indulge in some things that you normally
• 10:27
  might not
• 10:29
  but also doing that and maybe not gorging yourself
• 10:32
  like you would have before
• 10:33
  if you had that all or nothing mindset
• 10:35
  and then being able to have the
• 10:37
  just regulation to get back to things the next day like
• 10:40
  alright now next choice
• 10:42
  I always have a new opportunity to make a choice
• 10:45
  that's aligned with my health
• 10:47
  and I think that's a really great step to
• 10:50
  sort of overcoming the on the wagon
• 10:52
  off the wagon which can sort of be just a
• 10:54
  reflection of all or nothing thinking
• 10:56
  so we wanna just see how can we
• 11:00
  how can we start to diffuse that
• 11:02
  all or nothing thinking the very black and white and
• 11:05
  and just remember that
• 11:07
  consistency is what we're going for
• 11:09
  and consistency is not synonymous with perfection
• 11:14
  I had one of like the first coach I ever hired
• 11:16
  like five years ago
• 11:17
  she said that to me cause I was freaking out
• 11:20
  I I like missed some of my macro goals a few days
• 11:23
  and I was like gosh
• 11:24
  I'm just I'm not consistent enough
• 11:26
  and she goes Anna
• 11:27
  you have been so consistent
• 11:29
  you don't you know
• 11:30
  this is crazy like it doesn't mean that you're
• 11:33
  we don't need to be perfect
• 11:35
  and that to me was like wow
• 11:36
  it was just this light bulb moment
• 11:39
  that I feel has been able to bring me forward
• 11:42
  through everything that I do
• 11:43
  is I it's okay to not be perfect
• 11:45
  doesn't mean you're failing
• 11:47
  it means that maybe you're human and that we're not
• 11:50
  you know meant to be robots
• 11:52
  um so
• 11:53
  that is really where I would start
• 11:55
  with all or nothing thinking
• 11:57
  and saying all right
• 11:58
  maybe I can't get an hour workout in today
• 12:02
  maybe I can do 30 minutes right
• 12:04
  and to the perfectionist high achiever brain
• 12:07
  oh that is so uncomfortable
• 12:09
  we're like no
• 12:10
  it has to be perfect it has to be
• 12:12
  you know exactly how I want it to be
• 12:15
  but really
• 12:16
  just starting to do that when you need to is alright
• 12:21
  maybe I can't have it be perfect today
• 12:23
  what could better look like
• 12:26
  I love that thought and actually
• 12:28
  I saw a reel the other day where they were like
• 12:32
  kind of acting out the mindset of
• 12:33
  if you mess up a little you just go off the rails
• 12:36
  and she was pouring water and she spilled a little bit
• 12:38
  and she goes oh well
• 12:40
  and just dumps the jug out on the counter
• 12:42
  and it was such a like light bulb moment of oh yeah
• 12:46
  that extra really does matter
• 12:48
  just because you go off the rails a little bit
• 12:50
  then to be like oh
• 12:51
  it doesn't matter I already messed up today
• 12:53
  no it
• 12:53
  it still does so
• 12:54
  that was kind of cool to see that
• 12:56
  demonstrated like that
• 12:58
  yes and it also highlights just how silly
• 13:01
  the all or nothing thinking can be because
• 13:03
  you know if you got one of your tires slashed
• 13:06
  are you gonna go slash the other three
• 13:09
  no haha
• 13:10
  but when it comes to your health and fitness
• 13:13
  it's like why do we do that right
• 13:15
  so just
• 13:15
  kind of thinking about it that way
• 13:17
  can really help you realize yeah
• 13:18
  that's actually like kind of silly
• 13:20
  and then I uh
• 13:22
  I gave an example to this
• 13:27
  I was at this exercise or this gym
• 13:29
  that I was giving a nutrition presentation to
• 13:31
  and I gave the example if you forget your kid at school
• 13:35
  if you forget to pick them up
• 13:36
  are you just gonna say
• 13:37
  screw it and not pick them up at all
• 13:38
  and then one of the moms goes yeah I'm not going to
• 13:43
  everyone was dying laughing
• 13:44
  but anyways that's just
• 13:46
  you know
• 13:46
  another example of how it's so silly and it's like
• 13:49
  why do we do that
• 13:50
  when it comes to our nutrition or our health
• 13:52
  and just remembering that like
• 13:55
  you know at the core of everything
• 13:58
  trying to shift your identity
• 14:02
  trying to shift your values
• 14:04
  that's really the key is okay
• 14:07
  maybe I'm in the past
• 14:09
  I have been someone who can be very on and off and
• 14:13
  but creating your 2.0 identity of okay
• 14:18
  I'm the kind of person who is consistent with my
• 14:23
  health behaviors
• 14:25
  and so when you do go off track right
• 14:29
  instead of it being gosh such a failure
• 14:32
  I always off off the wagon and did it that right
• 14:35
  it just reinforces that identity instead you
• 14:38
  you know stepped into maybe a new identity
• 14:40
  and when you do go off track in that instance
• 14:42
  you go okay yeah
• 14:43
  that's not aligned with who I am
• 14:45
  that's not aligned with what I wanna do
• 14:46
  I'm gonna make a different choice moving forward
• 14:49
  yeah I love that
• 14:51
  it's so important
• 14:52
  and it's so it seems like such a simple thing
• 14:55
  but yet it's not like our first nature
• 14:58
  or I guess second nature whatever
• 15:01
  you know what I mean
• 15:02
  yeah yeah
• 15:03
  totally I totally know what you mean
• 15:36
  with like the certifications
• 15:38
  that I've gone through is really cool
• 15:39
  because it not only taught me how to help clients
• 15:42
  guide clients through this sort of stuff
• 15:44
  it also was
• 15:46
  something that sort of called out the health coaches
• 15:48
  mindset of you know
• 15:50
  you your mindset about you know
• 15:52
  your client
• 15:53
  and their ability to make progress and all of that
• 15:55
  but yeah just also like
• 15:58
  how you can better speak about things to clients
• 16:01
  how we can you know
• 16:04
  not create a fixed mindset with different things
• 16:07
  which fixed mindset basically just means
• 16:11
  you don't believe that you can change
• 16:13
  or that you can be successful
• 16:14
  you don't believe in your abilities
• 16:16
  and a growth mindset is okay
• 16:18
  I believe in my ability to change
• 16:20
  I believe in my ability to be successful
• 16:23
  and unfortunately
• 16:24
  a lot of the speak that you hear online
• 16:27
  or just from maybe like a random trainer
• 16:29
  is gonna be like you just gotta be more
• 16:32
  disciplined and you're not doing enough and
• 16:33
  you know all that sort of good stuff
• 16:36
  but or that bad stuff
• 16:38
  but just really working with coaches myself
• 16:41
  who've been you know
• 16:42
  not that not that way who don't just leave it at oh
• 16:45
  you gotta be more disciplined
• 16:47
  it's really helped me
• 16:48
  be able to bring up my own challenges of
• 16:51
  you know
• 16:52
  I've gone through phases of struggling with emotional
• 16:54
  eating struggling with just
• 16:56
  you know all the
• 16:58
  all the issues with health behavior change
• 17:00
  and being able to bring that
• 17:02
  be honest
• 17:03
  to you know a coach who's not gonna be like oh
• 17:08
  you're just not doing not trying hard enough it's like
• 17:10
  no there's so much more to that conversation
• 17:13
  and if someone were to just leave it at that
• 17:15
  it would totally like
• 17:16
  turn someone off from health and fitness
• 17:18
  and unfortunately I see that so much
• 17:20
  as there's just these negative connotations
• 17:22
  in the health and fitness industry
• 17:24
  so yeah my biggest tip is at the core of everything
• 17:28
  make sure that you're really doing the work on
• 17:31
  your identity as wild as
• 17:35
  as as like meta as that sounds
• 17:39
  think about
• 17:40
  the different things that you believe about yourself
• 17:43
  and knowing that those are all stories
• 17:46
  and that you have the power to believe whatever
• 17:49
  story you wanna believe and whatever story you write
• 17:52
  whatever story you you know
• 17:55
  believe about yourself
• 17:56
  is what you're gonna keep reinforcing in the world
• 17:58
  that's just
• 17:58
  kind of how our human brain likes to do things
• 18:00
  feel like oh
• 18:01
  I'm not a I'm not a gym person
• 18:03
  it's like well
• 18:04
  do you wanna be a gym person
• 18:05
  okay
• 18:06
  then maybe start trying to embody some of those things
• 18:08
  start like playing pretend in a way
• 18:10
  and then all of a sudden one day you go okay
• 18:12
  this is this is who I am
• 18:14
  definitely and I think like
• 18:16
  whenever I am on a good workout schedule
• 18:18
  you kind of hit that addiction where you're like oh
• 18:20
  I really love doing this
• 18:21
  and then as soon as you get out of it
• 18:23
  you lose that
• 18:24
  and then it's really hard to go back again
• 18:26
  but I mean I think if you do go and start
• 18:29
  you will hit that and I mean
• 18:31
  it only takes I don't know
• 18:32
  maybe like less than a month
• 18:34
  probably before you kind of hit that like oh
• 18:36
  I really love this and need to do this versus oh
• 18:40
  this is torture
• 18:41
  haha yes
• 18:42
  that's so true is it's
• 18:44
  it takes time to sort of halfway enjoy exercise
• 18:47
  and I like to tell people with me being in a
• 18:51
  the fitness world health world for like
• 18:54
  you know 10 years at this point
• 18:56
  it is something where I still have a ton of resistance
• 18:59
  to working out I still like don't always enjoy it
• 19:02
  you know it's it's a hard thing and we
• 19:05
  you know we get better from hard things
• 19:06
  and so definitely overall
• 19:09
  make sure to meet yourself where you're at
• 19:11
  make sure to do that work on your mindset of trying to
• 19:16
  overcome some of that all or nothing thinking
• 19:19
  and really
• 19:19
  sort of thinking down to the identity level of
• 19:23
  who do you wanna be and start
• 19:25
  starting to think of how would that person think
• 19:27
  how would that person behave
• 19:30
  how would that person respond to this XYZ situation
• 19:33
  and starting your best
• 19:34
  to just start stepping into that
• 19:37
  I love that
• 19:38
  and that's such a more healthy mindset to do
• 19:41
  than just to beat yourself up for every little thing
• 19:43
  that's not perfect cause I think we've all done that
• 19:45
  we've all been there
• 19:46
  and why can't I do it as good as that person
• 19:48
  instead of that say what is that person doing
• 19:50
  maybe I could do a few of those things
• 19:52
  so I love that approach I think that's perfect
• 19:55
  amazing well
• 19:56
  this was such a great conversation
• 19:57
  I think it was like short
• 19:59
  punchy packed with a ton of value
• 20:01
  and I'm excited to get this to your listeners
• 20:03
  absolutely so thank you Anna
• 20:06
  so much for being here with us for a second time
• 20:08
  I love this conversation and
• 20:10
  I'm gonna try really hard to find my balance
• 20:11
  and not be all or nothing crazy
• 20:13
  like I normally do cause it clearly doesn't work
• 20:15
  so I'm gonna try to be more balanced
• 20:18
  so if you're watching let us know in the comments
• 20:21
  do you find balance easy
• 20:22
  or do you struggle with it like I do
• 20:24
  let us know and thank you
• 20:27
  thank you for being here and watching
• 20:29
  you guys mean everything to us
• 20:30
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• 20:32
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• 20:34
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• 20:36
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• 20:37
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• 20:39
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• 20:42
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• 20:46
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• 20:49
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• 20:54
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• 20:56
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• 20:59
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• 21:00
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• 21:11
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• 21:13
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