The Transformation Show

Latest Episodes:

123: Self-Care -It's Not What You Think Feb 11, 2021

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Episode Summary: In this special solo episode, Janell goes beyond the common clichés of self-care—bubble baths and spa days—to explore the deeper, mindset-driven reasons why we often struggle to consistently practice self-care. Learn how limiting beliefs, negative self-talk, shame, and the disconnect from true self-love prevent us from taking care of ourselves, and discover practical ways to shift these patterns for lasting transformation.

Key Takeaways:

Self-care is much more than indulgences—it’s rooted in your mindset, beliefs, and self-talk.
True transformation and consistency in self-care come from feeling good, not from punishing yourself into change.
Identifying and reframing limiting beliefs about self-care and self-worth is critical for lasting habits.
Shame is a powerful obstacle to change; it must be addressed with vulnerability and openness.
Simple, small, consistent actions are the foundation of meaningful self-care.

Insights from Janell:

Real self-care involves consistently choosing actions that support your physical, mental, and emotional well-being.
Your negative beliefs about self-care (e.g., “it’s selfish” or “there’s no time”) directly prevent you from prioritizing it.
Change driven by self-love and compassion is far more sustainable and fulfilling than change driven by self-criticism and shame.

Actionable Advice:

Practice daily gratitude to shift your mindset toward positivity and abundance.
Keep at least one small promise to yourself daily to build confidence and momentum.
Regularly acknowledge and celebrate your progress and small wins in self-care.
Ask yourself daily, “What would my future self thank me for?” and act accordingly.
Surround yourself with supportive messages, books, and people who reinforce your commitment to self-care.

Quotes:

“We change by feeling good, not by feeling bad.” – Janell Yule
“Until you shift your beliefs and thoughts, you will not implement what you know about self-care.” – Janell Yule
“Shame is poison because it attacks the part of you that believes you actually can create lasting change.” – Janell Yule
“You can love yourself and your body while still wanting to improve. It doesn’t have to be one or the other.” – Janell Yule

Call to Action:

Identify one small, manageable self-care practice you can consistently commit to each day. Celebrate your progress and let it fuel more positive actions.

What To Do When It Isn't Working - Part 2 Feb 04, 2021

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What To Do When It's Not Working - Part 1 Jan 28, 2021

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Why The Gym Didn't Work For You Jan 21, 2021

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4 Reasons NOT To Do A Weight Loss Challenge Jan 14, 2021

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The Fundamentals Jan 07, 2021

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New Decisions for the New Year Dec 31, 2020

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116: Working OUT vs. Working IN Dec 24, 2020

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Are you burning the candle at both ends in your workouts? In this episode, Justin and Janell dive into the essential concept of Working Out versus Working In—and why both are critical for your physical, mental, and emotional health. You’ll discover how active recovery, rest, and intentional movement not only prevent burnout but also supercharge your results. It’s not about “doing nothing” but about balancing your body, reducing stress, and setting yourself up for long-term success.

What You’ll Learn in This Episode:

The Difference Between Working OUT and Working IN: What “working in” actually means and why it’s just as important as intense workouts.
The Role of Recovery: How rest, bodywork, and active recovery facilitate transformation and prevent injury.
Nervous System Balance: Why understanding your sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems is key to thriving.
Signs You Need to Work IN: How to recognize if you’re overtraining or not recovering properly.
Limiting Beliefs Around Rest: Why you won’t “lose your gains” by taking time to focus on recovery—and why you might actually make more progress.

Key Takeaways:

Training Hard ≠ Training Smart: Constantly “going hard” doesn’t equal results. The real transformation happens when you give your body the chance to recover.
Active Recovery is Powerful: Activities like foam rolling, yoga, walking, massage, and stretching improve mobility, prevent injury, and enhance performance.
Your Nervous System Needs Balance: Spending too much time in a stressed, sympathetic state can sabotage your progress. Working in brings you back to balance.
Know the Signs of Overtraining: Loss of motivation, persistent fatigue, aches, or plateaus are indicators that your body needs more rest and recovery.
Holistic Health is the Goal: Combine “working out” and “working in” for a smarter, sustainable fitness routine that delivers results year-round.

Examples of Working IN:

Foam rolling and mobility work
Gentle or restorative yoga
Long walks or leisure biking
Massage, chiropractic, or bodywork
Reducing workout loads and intensity
Breathing exercises and stress management practices

Take Action:

Assess Your Routine: Are you balancing workouts with recovery? Identify opportunities to add “working in” activities into your schedule.
Listen to Your Body: Watch for signs of overtraining and consider tools like recovery trackers (Whoop, Oura Ring) to monitor your readiness.
Shift Your Mindset: Remember, recovery is not “lazy”—it’s strategic and essential for progress.

Janell

Justin

Final Thought: If you’ve ever felt like taking a break would derail your progress, this episode will reframe how you see recovery. “Working in” doesn’t mean slowing down—it means creating space for real transformation to happen.

If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with a friend who might be stuck in the “go hard or go home” mentality. Take care of your body—it’s the only one you’ve got! 🎧✨

The Triangles: Ordinary Approach vs Successful Approach to Life Dec 17, 2020

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Mailing It In For The Holidays Dec 10, 2020

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