Simple Steps to Healthier More Balanced Living: Recent Episodes
Cathy Warnes
Are you tired of feeling frustrated when trying to get and keep results in your health and life? Simple Steps to Healthier More Balanced Living teaches you how 3 simple steps can bring your health and life into better balance. No quick fixes, no fancy gimmicks, and no striving for some perfect way of being. Certified health and life coach, Cathy Warnes, keeps it simple and real sharing her own journey along with how she helps women of all ages learn how to live healthier and more balanced lives, whatever that means for them. Every woman deserves the chance to learn how to show up for herself and create her own results.
I can't count how many times I've heard women say " I should ____" or "I shouldn't ___" when it comes to their health goals or around actions they want to take. Using these words doesn't usually help us actually do or not do the things we are filling in those blanks with. "I should exercise more". "I shouldn't eat sweets". In this episode, I'll share why should and shouldn't don't make it easy to follow through, and what we can try instead. I'll share examples from my own life where the "should" didn't work.
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How we show up to our meal affects how our body processes the food we are eating. If we show up to eat in a stressed state, then we are minimizing our digestive power. Think lion chasing you. Your body is not going to focus on digesting that sandwhich, but on pumping blood to your extremities so you can run away. When our stress response is ON, our digestion slows down and we are not able to benefit as much from the food we are eating. I used to focus only on the WHAT I was eating and not on who I was being. Was I showing up to the meal in a little stressed, rushed, distracted, annoyed? Or was I showing up relaxed, with my parasympathetic nervous system on so I could digest my food? It only takes 2 minutes to get out of the excess cortisol and into a more relaxed state. Check out the episode and learn how to maximize your full digestive power so you can feel better, loose weight, and have more energy. Better balance is key. This episode continues our series on mindful eating. To get started on your own healthier more balanced life, go to coachingcanhelp.com
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If you want to loose weight, have better digestion, and reap the energy benefits from your food, then mindful eating can help. Focusing on how and where you eat are just two ways to get started. In this episode, I'll talk about the "where" of eating. Where do you eat? You eat your food. You eat your environment. I have eaten in a lot of different settings, both pleasant and unpleasant, and it can affect how I eat for better or worse. From a windowless depressing lunch room, to a sandy beach at sunrise, we'll explore the "where" of eating as we continue this series of episodes on food. It is not just "what" you eat that matters when it comes to your health and weight goals.
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Let's be honest. Keep it real, here. How do you eat? Do you gulp your food down while doing something else? Do you chew each bite before taking another one? Do you honor your hunger, your fullness? Good news! You can loose weight, have more energy, and feel healthier, by developing a few simple habits around HOW you eat. I have proof of it in my life and in the clients I have coached. Mindful eating. I will share how you can mindfully eat candy. This episode teaches you the simple steps that, done over time, will lead to results. It's not just about what you eat, and that is wonderful news. When you are ready to have someone help you make small changes in your relationship to food, while enjoying the process, go to my website and sign up for my free online workshop and a free consult call.
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Why do we eat? It's a simple question with a lot of possible answers, at least in my own life. In this episode, I'll share the many reasons I eat, and how learning to eat for energy helped me to begin to develop a healthier relationship with food. I help myself and my clients undo the effects of the "diet" industry and step out of the emotional roller coaster that is our relationship with food. The tools and strategies I use in my coaching programs allow my clients to loose weight without feeling deprived and frustrated. This episode is part of a whole series on food. Enjoy! When you are ready to change your relationship with food, sign up for a free consult call using the link in the show notes.
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We tend to be overly focused on the WHAT we should or shouldn't eat when we are trying to loose weight, have more energy, or eat "healthy" (whatever that means this week). Instead, I want to offer to you that WHAT we do or do not put in our mouth is only a part of the picture here. WHAT we eat, WHY we eat, WHEN we eat, HOW we eat, WHERE we eat, and WHO we are being when we eat, all matter. I used to think that I only had to focus on the WHAT part, and wondered why I wasn't seeing the results I wanted. This is the first episode in a series on food. Get ready to learn some new mindsets that can help you get results. When you are ready to make progress with your own food goals, sign up for a free consult call to get started.
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When we want to improve something in our health, we usually take some kind of action. We do something to get that result. Usually, we make one or more of these mistakes in the process, which leaves us frustrated, overwhelmed, and ready to quit. Until the next time, when we make the same mistakes again and wonder why we never get that result (weight loss, less stress, more physical activity, better sleep, etc.). I have made all 7 mistakes over and over and over. Now, as a habit trained coach, I know how to avoid these mistakes. I still do them from time to time, but I recognize it now and shift myself back into the actions and thoughts that lead to the results I want. If you're ready to avoid making these mistakes and start making real progress towards your own health goals, sign up for a free consultation call and I will help you develop a simple plan to reach your desired outcome.
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It can be so easy for us to focus on the negative. We are wired to notice potential danger to keep us safe. Well, too much noticing the negative doesn't help us reach our health and life goals. In this episode, I will share how we can add more balance to our thoughts throughout the day, so we can feel better and get better results. You'll get a glimpse inside my crabby thoughts and how I shift them. And, no, I don't sit around journaling all day. Simple tips to use during your everyday routine.
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Affirmations, positive thoughts, manifesting, whatever you want to call it, can help us reach our health and life goals. I used to think that eating healthy was complicated and that I didn't have time to do it. This thought made it difficult for me to take actions around healthy eating. Once I changed my thought, the story I was telling myself about eating healthy, it was easier to take the action I wanted. I wrote my new affirmation on a post it note: "Food is simple. I have time". I read this day after day several times a day and it made acting in this way much easier. I started to take more action around making the healthier meals that I wanted and I was finding that I did have time. In this episode, I will dive into affirmations, giving examples and sharing examples, from my own life. What thoughts are you telling yourself? What if you could have a thought that better serves your health goals?
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I used to think that all I needed to do was take the action, DO the things that the "experts" told me to do and I could loose the weight, get better sleep, feel more relaxed, get that new career, earn more money, WHATEVER. I just had to take the action. It wasn't until my year long health and life coaching training that I realized that my thoughts about my goals and desires were affecting my results as much, if not more, than my actual actions. Taking the right kind of action, without also checking your thoughts, won't necessarily get you the results you want. And it definitely won't help you keep the results for the long term. This episode is a must listen if you have ever taken action but not gotten the results that taking that action should have given you.
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Wouldn't it be great to have something designed specifically for you? A program that met you where you are right now and helped you succeed in the middle of all of the messiness that comes with life. A coach who helped you set up a plan that is simple and pleasureable. In this episode, I share how I help my clients take action that is individualized and accounts for the messiness of life. No one size fits all, because that is not effective.
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What's your reaction when you aren't seeing the results you want? How do you respond when you don't follow through with an action or you eat something you are trying to avoid? We tend to go straight to judging oursleves and getting into mind drama. When this happens, we can't access the part of our brain that can find solutions to the problem. Curiosity helps us move closer to our goals. Curiosity helps us lead the healthier more balanced lives we desire. Judgement stops us from progressing with our goals. In this episode I'll share how stepping out of judgement helped me manage my overuse of ice cream.
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Most of the time, we decide on a goal or a desire for our health and life (loose weight, exercise more, eat healthier, take more time for self-care, start a new hobby, etc.) and we set out to "do" the things that we think will get us that result. We get ready to take some kind of action. We try to push ourselves or force ourselves to "just do it" as Nike says. Well, that may be a good advertising slogan, but it doesn't help us "do it" long enough to see results. Why? We need to set ourselves up for success to actually do the things, take the actions, think the thoughts, that will lead to our desired outcome. In this episode, I will share practical tips for helping you actually follow through with the actions that will get you the results you want in any area of your health and life. I will share how I coach my clients into action by setting them up for success. If you are ready to see your own success, sign up for my free workshop where I will teach you how to take simple steps to build your own healthier and more balanced life, whatever that means right now in your own life.
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Have you ever started a new diet, new workout, new...anything, and not been able to stick with it long enough to get the results you wanted from it?
We all face obstacles when we are taking any kind of action towards a healthier more balanced life. How we respond to them determines if we move closer to our desired results or if we let the obstacles stop us.
In this episode, I'll share how I coach my clients into action when they face obstacles.
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One of the biggest reasons you may not have the health results you want (loosing weight, having more energy, sleeping better, etc.) or the more balanced life you seek (less stress, more self-care, etc.) could be the result of trying to do too much that is too far from your normal routine/behavior. I was the best at going all in and trying to do too much from the very beginning. This is not the best way to form habits or set yourself up for success with your goals around building a healthier more balanced life. In this episode. I'll share how I coach myself and my clients into getting results by starting with the minimums that we can pleasurably commit to instead of trying to go too far too fast.
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You know that saying, "if it seems too good to be true it probably is"? We are skeptical when it seems "too good" or "too easy". It's kind of how we are wired, for our protection. Well, if it seems too simple or too pleasurable, we can also be skepticle and sabotage ourselves right out of the results we want. In this episode, I will share what it looks like when I coach people into action by helping them set simple and pleasurable action steps for a period of 7 days. If you're a regular listener thus far, you are going to notice some themes and repeated concepts. This is intentional. Keeping it simple and real (authentic, realistic, honest) is what it takes to make real and lasting changes in our health and lives. Don't let your brain complicate the process or you will face an uphill battle. Get ready to experience this podcast and coaching. Grab a pen and paper if you grew up without a phone or open up an app or digital notepad if you did. Oh, and we are keeping it realy simple and raw this week as my audio engineer son, Luke, is having laptop issues, so no editing and fancy intro and outro. That's o.k. After all, my business is Keep it Simple, Keep it Real so this week, we are!
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Learn how your thoughts about how much time you think you have are affecting your results. We can overestimate or underestimate the amount of time something will take when trying to reach our health and life goals. In this episode, I'll share an example from my own life when I used my thoughts and actions around time to accomplish my goals when something unexpected came up. You can build a healthier more balanced life no matter how much time you think you have or don't have.
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What you give your attention to increases. If you focus on how far you are from your end result, you will have a difficult time getting to your end result. Celebrating the tiniest step towards your goal, keeps your brain forming habit loops around that action. Not celebrating until you reach that desired result, until you have lost all the weight you want for example, will likely leave you with nothing to celebreate at all and you will give up before you can see results. Then you get frustrated and start telling yourself negative stories, blah, blah, blah, Right? Listen to this episode and learn why celebrating the smallest step can propel you forward.
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When we are trying to get healthier and more balanced, we WILL face obstacles. In order to keep moving forward, we need to forgive ourselves when we slip up or don't follow through. Forgiving ourselves is the 6th of 7 ways to taking the kind of action that leads to results. In this episode, I'll share why we need to avoid the mind drama of negative thoughts if we want to keep progressing towards our goals. Forgive yourself, get curious, and move on. My dad was great at showing me how this was done.
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Do you show up for yourself? Do you keep your promises to yourself? In this episode, I share why we need to be accountable to others until we learn how to show up for ourselves. If we want to take consistent action and get results, then we need to be held accountable and get the kind of support that helps us make progress.
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It's so simple, but we fight it. When we want to repeat an action or develop a habit, it is much easier to do so when we actually find pleasure in what we are doing. In this episode I will share how Zumba helped a core group of women develop a habit of regular exercise that is still in place years later. Their type of exercise has changed, but the habit of getting up to exercise has not. I will share why we need pleasurable action steps when we are trying to repeat a desired behavior. Learning this can be the difference maker in building a healthier more balanced life, whatever that means in your own life.
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If we want to form habits from our actions, then keeping track will keep us progressing. When we can see that we are following through with our actions, this gives us a spark and helps us repeat the action. In this episode in the series on takign action, you will get specific ideas on how to keep track and why this simple step is so powerful. Learn how ditching my fancy stats helped me.
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This is the second episode in a series about taking the kind of action that gets results. Step 2 when taking the kind of action that gets results is starting small. When we are trying to get results, we often start off taking actions that are too far from our usual routine. This makes it hard to stay in action. In the past, I was the "go big or go home" girl. In this episode, I will share why this doesn't always produce the results you want and what you can try instead.
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If we want to feel healthier and more balanced, then we need to start by asking ourselves a few questions. And we need to be honest in our answers. What do we want? Do we want it or do we just wish we had it? Why do we want it? What is stopping us from having our result right now? What if we don't get the result in 3 months, 5 months, 5 years, 10 years? What will it look like when we have the result? What will we be doing that we might not be doing now? Once we get crystal clear on what we want and why we want it, we can begin to map out the tiny steps that we will need to take to get it. Spending some time exploring more than just the WHAT we want can help set us up for long term success. When we know our WHY, it pulls us through.
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This is the first episode in a series on taking the kind of action that gets results. In this series, I will focus on the 7 steps I use to help my clients take action. In this episode, I will share step 1, set specific instructions. Being general about our goals can make it difficult to see progress. I will share examples of specific goals that will get specific results.
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Getting results in your health and life can be difficult unless you know the 3 steps to take. In this episode, I will share the 3 steps I use with clients and in my own life. Step 1: take the right kind of action over time. Step 2: check your thoughts over time. Step 3: get the right kind of accountability and support over time. The key here is the "over time" part. If you have struggled to get and keep your own results, this episode (and entire podcast) is for you.
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