CONSISTENT by Primal Potential

Latest Episodes:

261: The 1-Hour Strategy To Create More Winning Days Nov 24, 2016

Show notes

What is the one hour strategy? Great question. I came up with it the other day while brainstorming a few ways to help some of my clients.

It is often straight-up hard to create momentum with good choices you feel proud of when you haven't been making them consistently.

Breaking the cycle of choices you don't feel good about and repeatedly making choices you do feel good about, well, that's not always easy.

Enter: the one hour strategy.

http://primalpotential.com/261-one-hour-strategy-create-winning-days/

The One Hour Strategy To Create More Winning Days

The one hour strategy is based on one or all of the following questions:

What can I do in the next hour to take care of myself?
What's the best way to spend the next hour?
What can I do in the next hour to feel proud or more in control?
In the next hour, what choices would be my best?

You can implement the one hour strategy in the middle of a tough day, at the start of a day, or towards the end of a day during which you need to feel more balanced, focused or in control.

You can use the one hour strategy once or you can use it every day for the rest of your life.

The one hour strategy can help you focus at work, it can help you overcome temptation, it can increase the consistency of your workouts and help improve your relationships.

Give it a try and let me know what you think!

Resources:

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

260: Anti-Diet Holiday Success Strategies Nov 22, 2016

Show notes

Is it weird for me to say that I love this episode? Because I REALLY love this episode.

I used to DREAD holidays, vacations, dinners out, birthdays and pretty much any celebration because I had no idea how to enjoy myself and enjoy the food without going way far overboard.

That was exhausting and a lot harder than it needed to be.

In today's episode I'm sharing anti-diet holiday success strategies so you can enjoy your holiday, enjoy your food and feel great afterwards.

You don't need to ditch your goals to enjoy the holidays and you also don't need to deprive yourself of the special things that are really worth indulging in.

http://primalpotential.com/260-anti-diet-holiday-success-strategies/

Anti-Diet Holiday Success Strategies

In today's episode, I ask you to consider a couple of questions:

What would it look like for you to go to a holiday gathering, party or dinner out and feel amazing during and after?
What would you need to change to make that your new normal?
What's "the middle" for you - that area between deprivation and over-indulgence?
Which indulgences are totally worth it?
Which indulgences aren't worth it?
What's your favorite thing about holidays or gatherings? How can you amplify those elements?
Which choices make you feel your worst? How can you make improvements there?
When consuming an indulgence, at what point does eating more make you enjoy it less rather than more?
What can you do, in preparation for a holiday or vacation, to make yourself feel amazing?

Resources:

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

259: Do You Know What To Eat For Your Goals? Nov 19, 2016

Show notes

Today's episode is an activity I want you to go through with me. I'm going to ask you a series of questions and I want you to write your answers down on paper.

Sometimes, we aren't doing what it takes to make progress because we haven't defined the work we need to do. If that's your problem, I'm going to help you define it today.

Other times, we aren't doing what it takes because of mental or emotional barriers. As I'll share in today's episode, many people's issues aren't food or fitness but rather self-talk, self-discipline or self-doubt.

We'll start with a basic question "Do you know what to eat for your goals?" and take it from there.

If you're looking to overcome your internal barriers, be sure to check out FAQs about Breaking Barriers here or enroll here.

http://primalpotential.com/259-what-to-eat-for-your-goals/

Do You Know What To Eat To Reach Your Goals?

In today's episode, I talk you through a workflow of the following problems so you can determine your next steps toward your goals.

Do you know what to eat for fat loss or to move towards your goals?
Can you identify improvements in what you're currently eating or doing that would generate more progress or consistency?
Are you doing those things?
What would need to change for you to implement those improvements?

Don't miss the full episode where I'll help you determine if your "big rock" is nutrition or if it's mindset.

Resources:

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Wanna Help?

If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!

258: 4 Required Skills You Can't Be Successful Without Nov 17, 2016

Show notes

In episode 257 I talked about the danger of diets. I repeated what I've said a million times before: short term strategies lead to short term solutions.

However, I talked about how there aren't short cuts to lasting success. If you want to not yo-yo diet anymore, if you want to not obsess about food and weight loss for the rest of your life, if you want to feel like you can enjoy indulgences without guilt or regression, there are certain skills you HAVE to build and most diets aren't teaching them.

In today's episode, I'm talking in more detail about those 4 skills and going through specific, real-life examples of how you can begin to build them today.

http://primalpotential.com/258-4-required-skills/

4 Required Skills You Can't Be Successful Without

Thinking before you act & not being owned by your impulses or emotions
Living in the middle (not being only "on" or "off")
Becoming a "now" person (and not putting off your goals until tomorrow, next week or next month)
Paying more attention to your body and your goals than other people or programs

In today's episode I'll explain why these are critical skills required for success but also how you can begin practicing them today.

257: The Appeal of a New Diet Nov 15, 2016

Show notes

I think we can all relate to being attracted by a diet promising rapid results. We want the results and that matters more, in the moment, than whether or not we can sustain them.

I loved what I read in a recent issue of The Harvard Business Review:

The good news is, you're making good time. The bad news is, you're lost.

All too often, we care more about pace than sustainability.

This means that we do the same work over and over, we spend far too much time, money and energy on results we won't sustain.

In today's episode, I'm sharing something that most people aren't talking about.

It's really not about how you lose the weight. It's about whether or not you develop the life skills you'll need to sustain your results.

http://primalpotential.com/257-the-appeal-of-a-new-diet-what-no-one-is-telling-you/

256: Anti-Perfection & Why There Is No "Wagon" Nov 12, 2016

Show notes

A couple months ago I shared with you guys that I was taking on a scary-for-me challenge: hot yoga. Specifically, 45 90-minute hot yoga classes in 45 days. The 45 days have now gone by (dang, time flies) and I'm sharing with you my final thoughts.

Specifically, I'm sharing what this challenge taught me about all-or-nothing thinking and why there is no "wagon". Yeah, that notion of being on or off "the wagon" has got to go!

http://primalpotential.com/256-there-is-no-wagon/

Anti-Perfection & Why There Is No "Wagon"

I didn't make it to 45 classes in 45 days and I still count it as a massive win.

Yeah, we build this vision of perfection and expectation when we start something new or set a goal. That's normal. What's normal but not helpful is to see anything short of that vision as "failure".

It's not black and white. There are more possible outcomes and more possible ways to win than the way you've pre-defined it.

In fact, I think success will almost NEVER look like you envision it before you start.

Don't sell yourself a destructive story that anything other than your pre-defined vision of success is a failure. That's just not true!

In today's episode we're talking about other ways to find success, to be successful even when it isn't "perfect" and why there is no "wagon". Don't miss the full episode!

Resources:

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Wanna Help?

255: Dealing with Self-Doubt, Disbelief & Negativity Nov 10, 2016

Show notes

For most of my life, I desperately wanted to change but didn't believe I could.

I doubted myself and my ability to change. I was completely overcome by paralyzing self-doubt & negativity.

It was toxic.

In today's episode I want to talk about these things and share my thoughts about how we can overcome self-doubt, disbelief and negativity to take action and improve our lives.

No more waiting. Now's the time.

http://primalpotential.com/255-dealing-with-self-doubt-disbelief-negativity/

Dealing with Self-Doubt, Disbelief & Negativity

You cannot hold someone else to a higher standard of doing right by you than that to which you hold yourself.

The fastest way to overcome self-doubt is to take small, incremental steps in the direction of your goals.

You are only confined by the walls you build - what walls are you building with your thoughts, words, actions or limiting beliefs?

What are you negatively manifesting?

What barriers or obstacles are you building with your thoughts, words or actions?

How can you redirect?

For more on overcoming self-doubt, disbelief or negativity, listen to the full episode!

Resources:

For more on Breaking Barriers, click here.

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

254: How To Overcome Fear Nov 08, 2016

Show notes

Fear will hold you back. I get emails every single day from listeners looking for how to overcome fear. The fears are different, but the problem is the same.

I'm afraid I don't have what it takes
I'm afraid that even if I'll lose the weight I'll put it back on
Fear of missing out gets me every time
What if I have loose skin when I lose the weight?

Fear impedes action and is fueled by thought.

In today's episode I am sharing how to overcome fear and turn "what if" into "what now".

http://primalpotential.com/254-how-to-overcome-fear/

How to Overcome Fear

Fear is a case of too much future & not enough present

Thought fuels fear

Use affirmations to redirect your focus when you're focusing fear

I'm not there yet
That's not real now
What can I do now?
What is my next step?

In this moment, you are creating the conditions of your future - is it the future you want or the future you fear?

"Thinking will not overcome fear, but action will." W Clement Stone

Turn your "what ifs" into "what nows"

"Remove the veils so I might see what is really happening here and not be intoxicated by my stories and my fears" Elizabeth Lesser

Don't borrow trouble from tomorrow

Resources:

For more on Breaking Barriers, click here.

In today's episode I mentioned a recipe from Bulletproof Executive for Golden Milk - I misspoke - it was Dr. Mark Hyman's recipe & you can find it here. (I omitted the stevia.)

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

253: How To Build More Self Control Nov 05, 2016

Show notes

I don't think any of us would argue that having more self control would be a positive change in our lives. But, easier said than done, right?

In today's podcast I'm helping you understand effective and ineffective ways to build more self control and I'm also sharing a willpower challenge that will help you make this a more concrete, tangible objective.

http://primalpotential.com/253-building-more-self-control/

How To Build More Self-Control

"If you conquer yourself, you can conquer the world" Paulo Coelho

If you rule over yourself, there is no door that won't open for you.

Today I'm sharing a 7-day willpower challenge and explaining how we can be smart about our attempt to build more self-control.

Here are a few key points from today's episode:

Self control builds self-esteem, not the other way around! If you want more self-esteem, build more self-control.

Will power gets stronger with use. Repeat decisions require less and less energy

Are you creating a willpower deficit? Identify opportunities to operate from a place of strength as opposed to constant willpower depletion.

Resources:

Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!

Wanna Help?

252: Values & Principles Nov 03, 2016

Show notes

Do you know what you really want?

I used to be incredibly frustrated with myself & confused: I desperately wanted to lose weight but I wasn't doing the work.

How could I want something so bad yet continuously make choices which sabotaged that desire?

I figured it out: I didn't really understand what I wanted & why.

Today we're talking about values and principles because I strongly believe this is required work if we want consistency & progress.

This is one of my Fat Loss Fast Track veteran webinars where I challenged them to establish their values and principles and showed them how we experience tension & frustration when we aren't thinking or acting in alignment with what we want most.

Values & Principles

Today I'm sharing one of my webinars from my Fat Loss Fast Track veterans group. I hope you love it! Definitely take a listen!

Are these things aligned: