The Transformation Show

Latest Episodes:

43: Tips to Help You Make Sleep a Priority Aug 29, 2019

Show notes

Do you make sleep a priority? Sleep is so important to overall health yet it often is last on our list when it comes to healthy routines. During sleep, your body is repairing itself and keeping your hormones in check. There are many people that don’t get enough sleep or don’t get quality sleep. In this episode, we’ll discuss misconceptions about sleep, the amount of sleep that’s right for you, and whether you are getting quality sleep. Listen in to episode 43 to hear tips to help you make sleep a priority.

Outline of This Episode

[2:12] Quality of sleep is just as important as quantity
[3:50] Quantity of sleep
[9:10] What about your quality of sleep?
[17:05] Let’s talk lighting
[21:42] Tone down the stimulation

How much sleep do you really need?

Everyone is different and we all need different amounts of sleep. There is no one perfect set amount of sleep that is right for everyone. How can you judge whether you are getting the right amount of sleep? Do you wake up feeling rested and ready to begin the day? Examine your energy level throughout the day. Do you have enough energy to get through the whole day? If so, does caffeine play a role in your life? If you are really interested in testing your sleep try removing caffeine from your life for a while. You should also consider your food cravings. Do you crave carbs and sugar constantly? This could be a sign that you are not getting enough sleep.

What about your quality of sleep?

Quality of sleep is just as important as quantity. Remember that exercise and proper nutrition improve sleep quality. People can forget how important eating well can be for your sleep. Ideally, you should eat a healthy meal 2 hours before bed. Caffeine and alcohol consumption also can affect the quality of your sleep. If you are suffering from poor quality of sleep then try removing caffeine from your life.

Do you find yourself waking up in the middle of the night?

Many people find that they can’t get a full night’s sleep. This has to do with your blood sugar levels. Normally your cortisol spikes around 6 am when it is time to wake up. But if you haven’t eaten a proper dinner with lots of protein and veggies then this could cause a blood sugar imbalance in which your cortisol spikes between 2-4 a.m. One way to combat this is to eat a (very) small amount of fat and protein right before bed.

More tips to improve sleep and make sleep a priority in your life

Create a bedtime routine. What’s yours like? Do you watch TV? Have a glass of wine? Try reading a book instead. Your evening routine plays a huge role in how well you sleep.
Dim the lights. You may not have considered the lighting in your home to be the cause of your sleep problems. But your body’s circadian rhythm can be put off balance by using bright lights. They can stimulate your brain into thinking you should be awake.
Turn off the devices. The blue light from the screens is bad for sleep. Make sure to stay away from screens like tablets, phones, computers, and TV at least 30 minutes before bed.
Tone down the stimulation. Watching the news or exciting TV dramas or even reading thrillers can stimulate your brain into working harder and cause you to stay awake longer. The information you put in your brain before bed can have a huge impact on the quality of your sleep.

Resources & People Mentioned

BOOK - The Power of Your Subconscious Mind by Joseph Murphy

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

42: How to Prevent Self-Sabotage Aug 22, 2019

Show notes

Do you find yourself prone to self-sabotage? Have you ever reached a goal only to find it slip away months or even years later? Why does this happen? On this episode, we’ll dive into the reasons that we tend to sabotage our successes. Then you’ll learn what you can do to prevent self-sabotage so that you can continue to move forward with your goals. Listen to episode 42 to discover how to prevent your own self-sabotage.

Outline of This Episode

[2:42] What is cybernetics?
[7:35] Do you create problems for yourself?
[12:55] Look at how you made your changes
[15:38] How to stop
[25:21] You're never going to accomplish what you can’t see.

What is cybernetics?

Cybernetics is a good way to explain self-sabotage. Cybernetics is the study of control and communications of machines to regulate or reach an end goal. Cybernetics is like an autopilot mechanism or a thermostat. When you set it, it controls other forces to return to homeostasis. For instance, if you have the thermostat set at 72 and you open the windows in the summer the thermostat works extra hard to try to get back to normal. The same is true for people. You may have worked hard to lose 20 pounds, but your body may work even harder to gain it all back.

Do you create problems for yourself?

We often create problems for ourselves. We aren’t happy unless we have created stress. Instead of creating problems, create goals. What is your next hill to climb? If you have achieved your weight loss goal think about what else your body can do. Train for something different so you don’t get bored and begin to create problems for yourself.

Self-image is key

Maintaining results is often harder than achieving them and that is often due to self-image. How do you see yourself? Do you think you are someone who needs to lose weight? Or do you see yourself as someone who has accomplished a lot? Create a new self-image that is more in line with the new you. Identify with your new self-image and lock it in. When you identify with the new you, it will become harder to revert back to those old habits.

How to stop self-sabotage

The first step you need to do is identify the problem. Once you are aware of the problem then you can take action. Next, you can start looking at your behaviors. This will help you to shift your actions so that you can move forward.

After that, you can begin to learn. Feed your brain. Read, listen, or watch something to help you improve. When you feel yourself slipping dive into new material to help you learn. When you surround yourself with the knowledge it takes to move forward it will become harder to slip back into homeostasis.

Surround yourself with people who are doing or being what you want to do or be. Sometimes it's hard to physically be around those people so surround yourself with online friends. You can also align yourself with a mentor, coach, or therapist. They can help you recognize self-sabotage and achieve your goals.

One last thing you can do is to program your mind to move forward. You can do this by goal setting or vision casting. Your level of success can never rise above what you envisioned internally. You're never going to accomplish what you can’t see.

Resources & People Mentioned

BOOK - Psycho-Cybernetics by Maxwell Maltz

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

41: When is the Right Time to Change Your Life? Aug 15, 2019

Show notes

When is the right time to make a change in your life? Timing is an issue that comes up time and time again when we talk about transformation. Everyone wants to get started on changing their lives but the time just doesn’t seem right. Summer is full of vacations, then there’s the fall with back to school and routine, next come the holidays. Is there ever a right time to make a lasting change in your life? Learn what you can do to discover when is the right time to make a transformation in your life by listening to episode 41 of The Transformation Show.

Outline of This Episode

[1:22] Something always comes up
[6:32] Perfectionism is a deep-rooted fear
[8:00] It’s time for a mindset shift
[13:20] A 4-step process to help you consider the timing
[18:01] The timing will never be right
[20:22] Get the momentum going

When is the right time?

We often say: I can’t start now, it’s is not a good time, maybe when things slow down, I’ll start after my vacation. But every time you plan to start your transformation journey something comes up. A new job, an ailing parent, an upcoming vacation, the kids’ activities. Or it may not seem like the best time of year to try something new, summer is always busy, fall means back to school and a new routine, then the holidays roll around and you know you don’t want to miss out on all that delicious food! We rely on these external factors as a means to not take action. They are really just excuses. Something will always come up and there is no perfect time to start anything. That’s just life. Life will always throw you curve balls it's learning how to navigate those curve balls while moving you forward. When is the right time for you to make a change?

Examine the situation

Is this something you really want to do? Using timing reasons for not starting to work toward your goals is wishy-washy. Try using this 4-step process to think about if you really want to work toward changing your life. This can work in the business or career realm as well as fitness.

Are the objections you have real or just a smokescreen to hide your fear and insecurities?
If it is a smokescreen then dig into why you are doubting yourself. Are your limiting beliefs creeping in?
Once you have uncovered your doubts decide if you are magnifying them. Are you creating unnecessary anxiety? Anxiety triggers inaction.
Look at your goals objectively. Does the potential gain outweigh the downside? If so, then get started. Remember the timing is never right if you don’t want it to be.

Are societal norms holding you back?

You can also ask yourself some questions. Are the beliefs you have around timing based on someone else’s opinion? We often have these deep-seated beliefs based on societal norms. They might be embedded in your subconscious. Think about what is best for you. Not about what society or the people around you. Take this transformation as an opportunity to shift your mindset. You’re not too old or too young. What is important is how you will benefit from changing your habits. If there is something to gain that you really want, then take action.

Don’t let your perfectionism get in the way of progress

Perfectionism is a deep-rooted fear. It is a limiting belief that you will not be enough if you can’t attain the perfect result. So it ends up that you would rather than do nothing than do something imperfectly. So many people choose to not start something because they can’t go all-in at the time. You don’t have to go to the gym 5 times a week. If you can only go twice a week right now then that is so much better than never going at all. When you can get the momentum going and develop a consistent habit it will help you so much when life throws you those curveballs.

Resources & People Mentioned

Episodes 38 and 40 on limiting beliefs

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

40: Identify Your Limiting Beliefs So You Can Achieve Your Goals Aug 08, 2019

Show notes

Are you able to identify your limiting beliefs? Our limiting beliefs are part of our identity. I’m not a morning person. I’m not athletic. These are some examples of the ways that our limiting beliefs can hinder our transformation. In this episode, we’ll walk you through some common limiting beliefs and how they can hold you back from transforming your life. If you haven’t listened to episodes 38 and 39, you’ll want to refer back to these. They don’t need to be listened to in any order, but they do have pertinent information to help you understand how limiting beliefs affect you and the stories you tell yourself. Discover how to identify your limiting beliefs

Outline of This Episode

[4:52] What are limiting beliefs?
[6:59] Some common limiting beliefs
[9:22] What are Justin’s limiting beliefs?
[12:12] Overcoming your limiting beliefs gives you confidence
[21:55] Is the all or nothing mentality holding you back?
[32:11] Notice that your limiting beliefs drive your habits

Who do you identify as?

I’m not a morning person. I’m not athletic. I work out daily. I can’t get everything done. We all identify as some type of person. This identity can really affect us when we try to make changes in our lives. Your limiting beliefs could be holding you back from your transformation in more ways than you know. 8 years ago I would never have worked out while on vacation, but now I am consistent about my workouts because I am a person who works out. I move my body every day. Are your limiting beliefs holding you back from achieving your goals?

How do limiting beliefs work?

So many people think that the results they achieve (or don’t achieve) have nothing to do with their limiting beliefs. But our limiting beliefs dictate how we think. They control the thoughts that we have. Your thoughts elicit feelings and create chemical reactions in your body. Your feelings then fuel your actions (or inactions). And your actions dictate your results. Then your results come around again and reinforce your beliefs. This is a cycle of beliefs - thoughts - feelings - actions - results. The results we see in our lives are because of the beliefs that we have. How have your limiting beliefs held you back from achieving the results you want in the past?

Identify your limiting beliefs

What kind of limiting beliefs do you have? There are many common limiting beliefs surrounding fitness and health. Here are a few examples:

Working out is hard
Losing weight is hard
I don’t like healthy food
I’m not a morning person
Going to bed early limits ‘me time’
I can’t have fun without alcohol
I’m not athletic
Everyone in my family is overweight

The first step in overcoming your limiting beliefs is to identify them. What are your limiting beliefs when it comes to health, exercise and fitness? Think about how your limiting beliefs drive your habits.

Overcoming your limiting beliefs gives you confidence

Have you ever overcome a big obstacle? How did you feel afterward? Once you overcome a limiting belief then you know that you can do great things. It gives you the confidence to strive for more. When Justin set out to become a bodybuilder he had a lot stacked against him. He didn’t have the genetics or physique to become successful. But he made the decision to do it and got it done. He didn’t waver. His success in this has led him to become successful in other areas. What are your successes?

Resources & People Mentioned

Episode 38 - Limiting beliefs part 1
Episode 39 - The stories we tell ourselves

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

39: The Stories We Tell Ourselves: How to Break Free Aug 01, 2019

Show notes

The stories we tell ourselves can either positively impact our goals or be very detrimental to our well-being. We all tell ourselves stories to help explain things that happen in our lives. But we tend to wrap our limiting beliefs up in those stories. The truth is you can create negative stories or positive ones based on your perspective or your limiting beliefs. The stories we create are often based on our past experiences. These stories are so powerful that they can even impact our physiology. This is a great episode to listen to after episode 38 on limiting beliefs. After you listen to that one, give this one a go, to discover how your limiting beliefs are affecting the stories you tell yourself.

Outline of This Episode

[2:22] The stories we tell ourselves impact our physiology
[7:28] Your brain doesn’t know the difference between something imagined and something that has actually happened
[9:31] Are you telling yourself a story or a fact?
[16:55] You still need to process loss
[22:57] Are you telling yourself this story as a way to process emotion?
[27:05] What can you do to change your stories

Identify your limiting beliefs

Our limiting beliefs are wrapped up in the stories we tell ourselves. And before you can move forward and change your stories, you need to identify your limiting beliefs. Then analyze how those limiting beliefs are impacting your stories. Instead of changing your story right away think about why you are telling yourself this story. The things you focus your energy on can become a problem if you let them. This is why we need to shut the light out on the negative stories so that we can give fuel to more positive stories.

Is it fact or fiction?

The stories we tell ourselves can be quite deceiving and it can be hard to discern whether something is fact or just a story. Try to detach yourself from the situation to find out. Details are facts. For example, you lost 11 lbs and your friend lost 30. That’s a fact. You weren’t focused enough and she has an easier life. That’s a story. Practice detachment and learn to recognize the facts and separate them from the story. Use the facts to move forward. You can reframe that story to celebrate your accomplishments to make it easier to visualize the future.

How much energy are you putting into your stories?

The average person spends hours each day creating stories which lead them into a suffering state. Your negative stories can lead you to feeling disempowered, unmotivated and generally stuck in your limiting beliefs. We all waste time, energy, and emotion by spinning negative stories. Your negative stories could be a way for you to process emotions. Think about how you could better spend your time. Do you think you spin stories based on your emotional experiences?

What can you do to reframe your stories?

Now that you know how to identify your stories and the way your limiting beliefs play a role it’s time to take action. The first thing you can do to change the stories you tell is to identify them as stories, not facts. Keep listening to podcasts and books to help you with your limiting beliefs. You can also talk to friends or a mentor to help you work these stories out. If you don’t have a friend or mentor to talk to (or even if you do) try reflection and journaling. When you write down these stories be sure to tear them up or burn them. This act of symbolism will help you move forward beyond your limiting beliefs. What will you do today to change your stories?

Resources & People Mentioned

Episode 38 on limiting beliefs
BOOK - Stop Doing That Sh*t by Gary Bishop
BOOK - Breaking the Habit of Being Yourself by Dr. Joe Dispenza

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

38: How to Overcome Limiting Beliefs and Transform Your Life Jul 25, 2019

Show notes

Do you know how to overcome limiting beliefs so that you can transform your life? Your limiting beliefs are the reason you're not achieving your goals. How are your limiting beliefs holding you back? Until you change your limiting beliefs you won’t be able to change your life. Listen to this episode to discover what your limiting beliefs are, how they are holding you back, and how to overcome limiting beliefs and transform your life.

Outline of This Episode

[1:22] What does the voice in your head do when you have a goal?
[8:20] Change your life by rewriting your story
[12:15] How can you change your limiting beliefs?
[16:00] Change your identity
[24:57] What happens when you change your limiting beliefs?
[28:52] How do you make a new decision?

Your limiting beliefs are the reason you’re not achieving your goals

When you have a goal you can feel 2 ways about it. You can feel what it’s like to attain that goal or you can feel what it’s like to not have it. When you focus on not having it the voice in your head begins to talk. The thoughts that come can be paralyzing, but when they do come you can move past them by making a list of all the reasons you can’t have what you want. Once you do that you’ll have a list of your limiting beliefs. You can’t move forward until you dive into your past and uncover what your limiting beliefs are so that you can move past them.

You can’t change your life until you change your beliefs

Your results are dictated by your actions, your actions are driven by your feelings, your feelings are a chemical reaction to thoughts, and your thoughts are driven by your beliefs and your beliefs dictate your feelings. This sends you round and round in a circle. Until you change your beliefs you can’t change your life. You may have limiting beliefs surrounding your weight, finances, or relationships. But all of these limiting beliefs were actually decided by you. Your life is the result of your beliefs, it’s not the other way around. If you don’t know what you believe then take a look at your life to find out. You can change your life by rewriting your story.

How can you change your limiting beliefs?

Take a look at the negative things that come to mind when you think about your goals. What are your limiting beliefs that surround your goals? First, envision the best version of yourself then backtrack from there. Ask yourself these questions. What is holding you back from achieving your goal? Why do you think you can’t have it? Why won’t you achieve your goal? Why might it be hard? Why aren’t you ready yet?

How to overcome limiting beliefs and transform your life

When you are trying to overcome your limiting beliefs you need to first come to the understanding that your limiting beliefs are your decision. This means that you can make a new, empowering decision. Think about the opposite of your limiting belief instead. When you make a new decision you access new ideas. You change your perception of reality. When you make a new decision your brain begins to look for other examples of the new decision in play. New ideas will then come to you.

The results in your life will support your new beliefs. If you look for it, the evidence will be there to support your new decision. You can look for evidence in your own life, in the people that you know, or even in people that you know online. Surround yourself with people that have already made those decisions and are doing what you want to do. The decision to change your thoughts is just the start of the process of transformation. You’ll constantly come across new challenges. Listen to this episode to find out how to handle the challenges.

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

37: How to Evaluate Your Goals Jul 18, 2019

Show notes

Do you periodically evaluate your goals? What tools do you use to measure your success? As you may know, we don’t create New Year’s resolutions, but we do set goals each year. The summer is a good time to evaluate how our yearly goals are going. I like to do weekly, monthly, and yearly reviews in addition to this half-year review. In this episode, you’ll learn how to evaluate your goals and what you can do if you are falling behind or if things aren’t going according to plan.

Outline of This Episode

[2:42] How are you doing on your yearly goals?
[6:53] What is working for you?
[9:44] What’s not working?
[12:41] What do you need to change?
[18:35] What do you need to give up on?
[23:49] Consider who can help you

How to evaluate your goals What is working?

Whether or not you are on pace to achieve your goal for the year, consider what is working about your goal first. If your goal is to lose weight, then think about the good habits that you have formed. Did you start drinking more water? Are you drinking less alcohol? Have you started eating more vegetables? Or have you been exercising consistently? Even if you aren’t where you want to be there are some improvements that you have made in your life. You can also consider how you are measuring success. Weight loss shouldn’t be the only factor by which you measure your goal. Think about the different ways you can measure your improvement. What have you been doing to get closer to your goals?

What’s not working?

After identifying what is working you need to also consider what isn’t working for you. To continue with the weight loss example, you can look for inconsistencies with diet and exercise. Are you inconsistent on the weekend? Evaluate and think about how you can change your habits. My schedule wasn’t working out for me and I realized I wasn’t using my time efficiently. So I considered what was working, what was not, and what I could change. You may also consider your environment and organization. I always try to consider other areas of my life to see how they affect me and my goals. What are you doing that runs contrary to achieving your goals?

What changes do you need to make?

Now that you have identified what is working and what isn’t you can consider making changes. Think about what you can change in your schedule and your habits to get you closer to your goals. When I realized that my schedule wasn’t working for me I knew there were some things I could change and others I couldn’t. I started by making a couple of changes in my schedule and then I will reevaluate at a later date.

You can also consider reassessing whether the goal is still working for you. You may want to let it go and pivot in a whole different direction. The people that can pivot and go with the flow are the ones that are the happiest and most successful. Have you ever realized that a goal you made no longer works for your life? What did you do to change?

Who can help you achieve your goals?

There is often a stigma that comes with asking for help but that’s crazy. No successful person has gotten where they are without help. Think about who can help you achieve your goals. Who can provide you with the support and guidance you need? Do you need a mentor or an accountability partner? If you don’t know who might be able to help you then you can start seeking help by listening to podcasts and reading books. Many people think they shouldn’t have to pay for help, but you would be surprised at the progress you can make by getting a bit of help. Have you considered hiring someone to help you achieve your goals?

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

36: 10 Years of Transforming Lives: How Did We Get Here? Jul 11, 2019

Show notes

As of this week, we have spent 10 years transforming lives! On July 13 we celebrate 10 years of transformation here at the Transformation Club. On this episode, we discuss how we got here. Spoiler alert: it wasn’t easy! Both of us left secure, well-paying jobs to take a leap into the unknown to pursue our passion for transforming lives. Listen to this episode to hear how we did it. If you get a chance, join us at the Transformation Club in Chanhassen on Saturday, July 13 from 8-11 to celebrate 10 years of transformation!

Outline of This Episode

[2:22] We are celebrating 10 years of the Transformation Club
[10:18] Go find a mentor
[15:48] His business grew so much he needed to find a space of his own
[20:10] Pat helped him to dream big
[23:10] I was so scared to leave my steady job
[28:06] When our lease was up we had to make a decision
[31:55] Where will the next 10 years take us?
[34:45] What lessons has he learned?

How did The Transformation Club begin?

Justin and I both worked for Lifetime Fitness in our previous lives. He started the transformation club after a bumpy life transition. Although he knew that he wanted to start his own business, getting it off the ground is easier said than done. He began with a crippling depression that had him doubting himself. But after a weekend away for a fitness certification he came back sore and rejuvenated and ready to build his business. He knew that getting another job wasn’t in the cards for him and that he had no choice but to succeed.

Mentors can show you a whole new world

At that time he had no experience with personal development and he became inspired by a few different mentors, especially Bob Proctor. Bob taught him how to dream big. He attributes mentorship as a huge part of his success. But he wasn’t afraid to learn new skills and step way out of his comfort zone to ensure that he brought in customers. After passing out flyers all over town Justin introduced his first fitness class at a local park with only some resistance bands, an iPod, and a Bose speaker as his tools. Once it got too cold for outdoor workouts he rented space at the Chanhassen Rec Center. Over the next year, his business became profitable but grew so much he knew he had to find a space of his own.

Failure was not an option

Although he was determined not to fail, he failed in many different ways. The road to success is always riddled with potholes of failure. His why was what kept him going even when things didn’t seem to be going well at all. Justin wasn’t afraid to try different things to see what would work. He has always been a risk taker and is comfortable with uncertainty. He knows now that there can be no growth without stepping outside his comfort zone.

We look forward to 10 more years of transforming lives

Justin convinced me to leave my steady paycheck and jump on board so we could grow to become the Transformation Club and take the business to the next level. We are looking forward to the next 10 years and planning on how we will keep transforming lives. We look forward to coaching people more on how to change their habits and mindset. Listen now to hear what we’re most proud of, the lessons, we have learned throughout our journey.

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

35: Highlights from Rachel Hollis's Rise Conference Jul 04, 2019

Show notes

Recently I had the opportunity to attend Rachel Hollis’s Rise Conference. I want to share with all of you my key takeaways from the Rise Conference. Attending a conference like this one is really uplifting. It can get you energized and ready to make a change. But often times when people return home from such a conference they sink back down. Today we’ll talk about how to bring a conference goal into your life, I’ll share a bit about the Rise Conference, and how to focus on yourself so that you can help others. Are you ready to learn tips and tricks to transform your life and become the best version of you?

Outline of This Episode

[1:52] Conferences can re-energize you
[8:05] A bit about the Rise Conference
[13:01] If you don’t take care of yourself you’ll never achieve your goals
[20:47] Own your past
[29:42] Own your future

Who is Rachel Hollis and what is the Rise conference?

If you haven’t heard of Rachel Hollis, she is a sensational writer, speaker, and blogger. She wrote the New York Times bestselling books Girl, Wash Your Face and Girl, Stop Apologizing. Many people thought that Girl, Wash Your Face was her first book, but actually it was her 6th. She is a testament to hard work and perseverance. She wasn’t an overnight success. Her success was 15 years in the making. She speaks all over the world and she has built a multi-million dollar media company. Rachel’s Rise conference is up there with the best of them. Listen in to hear what I learned from it.

If you don’t take care of yourself, you’ll never achieve your goals

During the first day of the conference, the focus was on health and wellness. I love that the core of the health and wellness day was to love yourself enough to make improvements in your health and wellness to improve your life. She taught that when you love yourself enough to make a change it is much more likely to stick rather than if you try to change out of self-loathing. You don’t need to hate anything about yourself, instead, you need to love yourself. To be the best version of you have to focus on self-care.

Own your past

The second day of the conference was a very powerful day. The focus of the second day was owning your past. She taught that what has happened to you in the past or what you have done in the past do not define you, what you can achieve, or where you are going. This was an emotional day for so many in the audience. To be able to move forward you first have to recognize your limiting beliefs and the triggers that are holding you back. Do you have limiting beliefs telling you that you can’t achieve your goals?

Own your future

To really own your future you have to dream big. Day 3 focused on how to realize your goals. To have a big vision of your future it is important to form vivid pictures of where you want to go. Rachel has a Start Today Journal in which you write down your 10-year vision. We then broke this vision down into 10 dreams. The key is to write them down every day until you achieve your goal. This is a great exercise that you can couple with your gratitude practice. Break it down into 1 goal. One thing I love about Rachel Hollis is that she encourages people to do it all. You can be a mom and a business owner, a wife and a successful entrepreneur. You really can do it all if you have the tools to help you transform your life.

Resources & People Mentioned

Rachel Hollis
The Rise Conference
BOOK - Girl, Wash Your Face by Rachel Hollis
BOOK - Girl, Stop Apologizing by Rachel Hollis
MOVIE - Made for More
Trent Shelton

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

34: Unlock Your Energy: Proven Strategies for Sustained Vitality Jun 27, 2019

Show notes

Welcome to another empowering episode of The Transformation Show! Today, we’re diving deep into the essential strategies for boosting your energy levels through a holistic approach that combines nutrition, sleep, exercise, and stress management.

We kick off the discussion with nutrition, exploring how a balanced diet rich in proteins, healthy fats, and complex carbohydrates can help you maintain stable energy throughout the day. Say goodbye to the dreaded blood sugar roller coaster as we share practical tips on how to fuel your body for sustained vitality.

Next, we shift our focus to the power of sleep. Discover why the timing and quality of your sleep are crucial for hormone regulation, and how optimizing your sleep habits can prevent those mid-afternoon slumps. We’ll provide actionable strategies to help you wake up feeling refreshed and ready to tackle the day.

Exercise is another key player in maintaining high energy levels. We delve into the benefits of a well-rounded fitness routine that includes cardiovascular, strength, and flexibility training. Learn how moderate exercise can become your secret weapon for consistent energy, and why it’s essential for overall health.

Finally, we discuss the importance of stress management and cortisol regulation. We’ll share techniques to keep your cortisol levels in check, helping you avoid energy crashes and maintain your vitality throughout the day. Plus, we’ll cover how tracking your energy patterns and considering targeted supplements—under professional guidance—can further enhance your energy levels.

This episode is packed with actionable advice to help you elevate your daily energy and maintain it naturally. Whether you’re struggling with afternoon slumps or looking to optimize your overall vitality, these holistic strategies will empower you to take control of your energy levels and live your most vibrant life.

Tune in to learn:

How to stabilize your blood sugar through balanced nutrition
Optimal sleep strategies for hormone regulation and sustained energy
The role of a well-rounded exercise routine in maintaining vitality
Stress management techniques to avoid energy crashes
How to track your energy patterns and optimize with targeted supplements

Join us and discover how small, consistent changes can lead to a significant boost in your energy levels, helping you feel more energized, focused, and ready to take on whatever life throws your way.

Connect With Justin & Janell

http://TheTransformationClub.fitness

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