The Confidence Project Podcast

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141: simple tips for making meals at home Jun 13, 2019

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Many women turn to cooking meals at home from an all or nothing mindset. It must be super healthy or what's the point? Here's the thing with all or nothing: it always leads to nothing. After speaking with hundreds of women over the years, what typically happens is that they approach meals at home with such strict rules that it makes it hard to stick to, makes it stressful, and eventually sends them through a drive-thru or out to eat more evenings than not. In this episode, I cover some mindset shifts as well as some myths when it comes to making food at home. It can be easy, quick, and enjoyable- which is literally the recipe for sticking to anything long term. I cover things like: -Why frozen veggies are literally fine -why we need to put the "chemicals" argument to rest once and for all -why striving for "perfect" meals at home is a never winning battle and more! Previous episodes mentioned in this episode: http://findyourstrong.libsyn.com/128-dont-force-your-kids-to-finish-their-plate-raising-intuitive-eaters http://findyourstrong.libsyn.com/78-reversing-the-damage-diet-culture-our-children-interview-with-megan-of-feeding-littles

140: Beating FOMO- A Better Way to Live Life on Your Terms Jun 11, 2019

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FOMO- Fear of missing out. Why does it matter if we have it and what can we do about it? FOMO is rooted in fear- it's right in the name of the title. And fear comes from a place of insecurity and uncertainty, which breeds scarcity mindset- and the whole thing is just not a good place to operate from. When it comes to creating a life we are truly passionate about, it is important that we make our own decisions from a place of empowerment and confidence, instead of making decisions from a place of insecurity. If even half of your life's decisions are coming from a place of FOMO, it would come as no surprise that you might feel like your life isn't really yours- you're not sure how you want to spend your time, your money, your resources- you're just afraid of missing out on the good stuff! Sometimes, FOMO rewards us- we go out with friends when we really wanted to stay in, but end up having a good time- so, what's the problem? In this episode, I'll tell you exactly why FOMO isn't the best place to be making decisions from, and the barometer that I use to guide every decision that I make in my life so that I am in full control over creating the life that I want to live.

139: Energy Management- the likely missing component in your schedule Jun 06, 2019

Show notes

So, maybe you've got the time management think down pat. We covered this in episode #120. While poor energy management can totally lead to poor time management (they are closely linked!)- we have to separate the two ideas all together. Energy management requires awareness and the ability to tune into yourself. This alone can take a ton of time and practice. The second piece here is that we have to put boundaries in place in order to make sure that we're living the life we want to live and not just sacrificing every ounce of ourselves by being people pleasers with no boundaries. This is tough stuff- but it is necessary! I couldn't figure out how why I was still so damn drained at the end of the day- no matter how much I slept, or how efficient I was with my work and to-do lists, I still felt like I was hit by a truck each and every day. While we can absolutely break this down further into things like: are you drinking enough water? are you eating enough protein and micronutrients? There's an entire other component that people often overlook: ENERGY MANAGEMENT AND BOUNDARIES. In today's episode, I tell you alllll about it, why it matters, and how you can start managing your energy better so that you're not pouring from an empty cup all the time.

138: Weight Loss Is Not A Behavior; And no one is telling you not to lose weight Jun 04, 2019

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137: Bridezilla- Our Unconventional Thoughts on Bridal Showers and Weddings May 30, 2019

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136: Leveling Up: We're constantly making decisions that either move us forward or keep us stuck May 28, 2019

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I got a brand new podcast mic! What does that have to do with you? A lot! We are constantly making choices that either keep us stuck or move us forward- and our decisions are largely rooted in our identity- how we identify with ourselves. My first thought when I went to buy this new mic was "who do I think I am to invest this kind of money in a MICROPHONE!?" My second thought was: "who am I not to?" We do this all of the time- if I do not identify as a podcast host, if I don't think I'm legit enough- I am definitely never going to make decisions that "legit podcast hosts" make. The same is true for you- if you don't identify as a woman who lifts, you're going to make decisions that keep you in that realm- as a woman who doesn't lift. The examples go on and on and on. But we can make small decisions that force us to level up. We can make small decisions that make us feel the way we want to feel- so that we can slowly start to shed the skin of an old identity that no longer serves us.

135: Is Your Fitness Tracker Doing You More Harm Than Good? May 23, 2019

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Main points in this episode: -Neither the scale nor your fitness tracker are inherently bad -We are not in the middle of an obesity epidemic- we're in the middle of a sedentary lifestyle epidemic -How we feel about anything is more important than the thing itself -Do you really need 10,000 steps a day? Where did that even come from?

134: Shrugging Off Success and Internalizing Failures: Why Do We Do That? May 21, 2019

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"I LOVE your dress!" "Thanks! It has pockets!" vs "I don't like that shirt on you." "OMG I AM FAT AND UNWORTHY. I HATE MYSELF." Why are we like this? This is just one example of the way that we externalize success and compliments but internalize failures and shortcomings. In fact, it's been proven that we need about 7 positive experiences just to negate the effects of one negative experience. It's happened to me before: ONE person leaves of a negative comment on my social media and I'm sent into a tailspin about how I'm the worst, amidst dozens of positive comments. We do this in so many ways. We work really hard on getting a promotion, getting a new car, nailing a perfect set of 10 push-ups, and we turn it into an external win- "oh, I got a great deal on this car" or "these pushups aren't THAT hard." But as soon as it's a negative comment or experience, we let that hit us right in the feels- it's a blow straight to our ego. I'm not immune from this pattern either. I work my tail off to get to my next goal, brush it off like it wasn't a big deal and keep grinding. But the second I hit some sort of resistance or receive negative feedback, I instantly take that on. Why can't I just internalize all of my successes as easily as I internalize all of my so called failures and short-comings? There's an actual reason why humans do this- and that's what we're talking about in today's episode! Hop on to The Confidence Collective Waitlist here.

133: I Was Never Meant to Be Skinny- and Maybe You Weren't Either May 16, 2019

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The Confidence Collective waitlist It took a long time for me to accept the fact that my body is not the body that clothing stores or designers make clothes for. It took me a long time to accept the fact that bodies come in different shapes and sizes. And it took me even longer to be OK with my body being different. Body image healing is hard work- it involves things like: -exposing yourself to body diversity. Brands like Target were under fire a few years ago for photoshopping photos to only represent thin women with thigh gaps. They've finally turned a corner and are now representing different body types wearing their clothing both in their marketing as well as the mannequin's they're using at their stores. Being exposed to different body shapes and sizes helps us realize "wow, other women look like me, and it's all good!" -realizing that everything you love about other people and that everything that people love about you has nothing to do with what you look like. -talking about your body in objective ways. Why is it that we don't gripe about the color of our eyes or natural color of our hair? Because an entire industry wasn't created to make us feel bad about it. But, our natural body sizes are no different! I was never meant to be thin, and accepting that without judgement was crucial into getting me to where I am today. My body is awkward to dress, I still don't like the way jeans are made or fit on my body- and it's honestly all OK. -The bravest thing I did for myself was say "screw you" to the thin ideal by throwing my hands up and deciding I was going to take up even more space and just get jacked. If my legs are never going to be small and cute- I might as well make them strong af!

132: Re-Thinking Your Fitness Routine May 14, 2019

Show notes

Is the way you're spending your time working out making you better at LIFE? If not, we've got some things to figure out! All too often, I see women unable to fully participate in their own lives as a side effect of having a weak, incapable body because the way they're deciding to exercise just... isn't effective or truly useful. While there's nothing wrong with doing things that just make you happy like zumba, walking, running, or water aerobics- it's just not going to have the same level of impact on your life outside the gym as strength training will- no two ways about it. Now, if you're already strength training- there's still a ton of room for improvement like: are you sitting on machines and/or focusing on single joint exercises? In this episode, I talk about all the ways I used to royally screw up my relationship to exercise- from using it just as a weight loss tool, to not knowing what to do, and what I've learned throughout the years that makes for a solid, effective way to spend your time in the gym.

Interview with Dr. Jocelyn Wallace The Confidence Collective Waitlist

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