The Transformation Show

Latest Episodes:

113: The Four Stages of Mindset Dec 03, 2020

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In this episode of The Transformation Show, Justin and Janell dive into the Four Stages of Mindset, a powerful framework for personal growth and awareness. This concept, originally introduced by their coach David Bayer and revisited in their recent coaching sessions, serves as a practical guide for understanding how our mindset evolves over time. Justin and Janell provide real-life examples and share personal stories to help you reflect on your own mindset and journey toward greater self-awareness and empowerment.

Key Takeaways:

Repetition is Key: Growth comes through revisiting concepts, lessons, and teachings multiple times. As Justin points out, learning happens through repetition, and applying the lessons you've learned can lead to deeper understanding and transformation.
The Four Stages of Mindset:
1. Asleep: Spending over 6 hours a day in "suffering" states, often characterized by limiting beliefs, self-doubt, and seeing the world as hostile. People in this stage tend to feel powerless and reactive.
2. Aware: Spending 1-6 hours in suffering, individuals in this stage are starting to become aware of their mindset and reactions. While still reactive, there is an emerging understanding of triggers and limiting beliefs.
3. Awake: Spending less than 1 hour in suffering, those in this stage are much more responsive than reactive. They take responsibility for their thoughts, feelings, and actions, and are more likely to live in a beautiful state of possibility.
4. Phenomenon: The ultimate stage, where suffering is virtually nonexistent. People in this stage live in total possibility, with no perceived limitations, fully aligned with life’s systems and how the world works.

Practical Insights:

Mindset Shifts Are Not Linear: The process of moving between these stages is not straightforward or consistent. Justin and Janell stress that you'll move back and forth between these stages, sometimes even in the same day. External circumstances, like stressful events, can temporarily push you back into earlier stages.
Triggers and Reactions: Much of the discussion focuses on how triggers activate limiting beliefs, which lead to reactive states. Janell shares a personal story about how awareness of her and Justin’s triggers helped them navigate a moment of tension calmly, showing the value of self-awareness and empathy in relationships.
The Power of Awareness: As you move into the aware stage, you begin to recognize your triggers, which is the first step in changing your reactions. Even though it can be exhausting to vacillate between suffering and powerful states, awareness gives you the opportunity to take control.

Strategies for Growth:

Personal Responsibility: Taking ownership of your beliefs, thoughts, and actions is crucial for moving from reactive (primal) states to responsive (powerful) states.
Learning Through Repetition: Like fitness, mindset work requires ongoing practice and repetition. Justin and Janell emphasize that learning is not a “one and done” process—it takes continuous effort to solidify these mindset shifts.
Life is Always Working for You: One key belief in the awake stage is understanding that life is always working in your favor, even when it doesn’t seem like it. This shift in perspective is fundamental to living in a beautiful state.

Reflection Questions:

Which stage of mindset do you currently spend the most time in?
How can you move from reactive to responsive behavior in your daily life?
What limiting beliefs or triggers are holding you back from living in a beautiful state?

Final Thoughts: Justin and Janell close the episode by encouraging listeners to be kind to themselves throughout this journey of personal growth. No matter where you are, the key is to maintain curiosity and keep asking yourself, "Who do I need to be to live in a higher state of mindset?"

Call to Action: Take an inventory of your daily mindset and reflect on which stage you’re in most often. Don’t forget to subscribe to The Transformation Show for more valuable insights and practical advice to help you transform your life and mindset.

Say It With Gratitude Nov 26, 2020

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111: Reclaim Your Holiday Joy -Mindset and Strategies for Thriving Nov 19, 2020

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In this episode of The Transformation Show, Janell shares a comprehensive guide to thriving—not just surviving—through the holiday season. Drawing on her expertise in mindset, nutrition, exercise, and stress management, she empowers listeners to reframe their holiday experiences with intention and joy. Whether it’s navigating the challenges of 2020 or staying mindful during seasonal indulgences, this episode is packed with actionable tips to help you make this holiday season your healthiest and most joyful yet.

Key Takeaways:

Mindset Matters: Shifting from Survival to Joy

Set an intention for the season: Define what a joy-filled holiday looks like for you.
Let go of traditions, obligations, or people that don’t bring joy. Instead, focus on what uplifts you.
Transformation begins when you approach familiar holiday experiences with a new mindset and intentionality.

Nutrition: How to Enjoy the Holidays Mindfully

Manage Blood Sugar:
- Eat regular, balanced meals to avoid becoming "hangry."
- Focus on protein, non-starchy vegetables, and healthy fats as your foundation.
Find Healthy Alternatives:
- Substitute traditional holiday recipes with healthier options (e.g., grain-free biscuits or reduced-sugar desserts).
- Check out The Transformation Life blog for holiday recipe ideas and inspiration.
Be Intentional with Sugar & Alcohol:
- Limit sugar and alcohol consumption to protect your immune system.
- Choose quality over quantity—ask yourself, “Will this add to my experience?”
Plan for Leftovers:
- Have a strategy to avoid overindulging on holiday leftovers.
Adopt a Progress Over Perfection Mentality:
- One indulgent day doesn’t need to derail your goals—make the next day count with supportive habits.

Exercise: Consistency Over Perfection

Movement matters, even if it’s only 10 minutes a day.
Stick to your workout schedule or adapt it to fit holiday plans.
Exercise isn’t a punishment for holiday indulgences—it’s a celebration of your body’s ability to move.

Stress Management: Finding Peace in the Chaos

Prioritize Rest:
- Aim for 7–8 hours of sleep and establish a calming evening routine.
- Avoid sugar and alcohol before bed to improve sleep quality.
Express Gratitude:
- Practice daily gratitude to shift your mindset to a more positive state.
Set Boundaries:
- Spend time with people who uplift you, and don’t be afraid to say no to situations or traditions that cause stress.
Incorporate Mindfulness Practices:
- Yoga, meditation, and deep breathing can help shift your body into a parasympathetic state, reducing stress and improving mental clarity.
Reframe Stress:
- Differentiate between actual and perceived stress. Don’t let imagined scenarios add unnecessary pressure.

Supplementation: Supporting Your Body During the Holidays

Chlorophyll: A natural detoxifier that supports digestion and curbs sugar cravings.
Digestive Enzymes: Enhance digestion, especially under stress or when eating unfamiliar foods.
Probiotics: Promote gut health and immune function.
Resvante: Offers the benefits of red wine without alcohol.
Ultrashot: A natural energy booster to combat holiday fatigue.

Managing Your Minimums

Identify 1–5 non-negotiable habits that help you look, feel, and perform at your best (e.g., hydration, daily movement, or a consistent bedtime).
Track your progress with a printed calendar, stickers, or fun pens to stay motivated.

Your Joyful Holiday Season Starts Here Take charge of the holidays by focusing on what truly matters to you. Whether it’s creating healthier traditions, staying consistent with self-care, or shifting your mindset, this episode gives you the tools to thrive.

Subscribe & Connect: Found this episode helpful? Be sure to subscribe to The Transformation Show so you never miss an episode. Join us on Instagram for additional resources, recipes, and inspiration. Don’t forget to leave a review and help transform someone else’s holiday season!

Have Faith & Take Action!

When Your Preferences Are The Problem and What You Can Do Nov 12, 2020

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There's Always Something Good Nov 05, 2020

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Interview with Dave "The Band Man" Schmitz Oct 29, 2020

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The Dark Side of Weighing Yourself Oct 22, 2020

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RISE: An Interview with John Bair Oct 15, 2020

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Changing This ONE Word Will Transform Your Entire Life Oct 08, 2020