The Transformation Show

Latest Episodes:

33: The 7 Foundational Habits of Nutrition Jun 20, 2019

Show notes

Episode Summary: As summer arrives with its barbecues, ice cream runs, and less structured routines, Justin and Janell offer practical guidance to maintain your nutrition and wellness goals. Dive into seven foundational habits that are easy to add into your routine, even amid travel, summer parties, and busy schedules.

Key Takeaways:

Why adding positive nutritional habits is often easier and more sustainable than focusing on restriction.
Seven foundational nutrition habits to implement this summer: hydration, protein, veggies, healthy fats, carb timing, whole foods, and mindful beverage choices.
Practical strategies for maintaining nutrition while enjoying summer treats and outings.

Insights from Justin & Janell:

How prioritizing water intake can significantly impact your health, energy, and overall well-being—especially in summer.
Realistic ways to ensure adequate protein and vegetables in every meal, even on-the-go.
The importance of choosing healthy fats and timing carbohydrates to support energy, weight management, and overall health.

Actionable Advice:

Drink at least half your body weight in ounces of water daily, including electrolytes as needed.
Include protein in each meal—simple hacks like protein shakes can make this easier.
Incorporate non-starchy vegetables consistently, using creative swaps like cauliflower rice and zucchini noodles.
Opt for healthy fats such as avocado, olive oil, and coconut oil, being mindful of portion sizes.
Be strategic with carbohydrate timing, prioritizing post-workout and dinner time for better energy management and sleep.
Choose whole foods and beverages with zero calories, limiting processed items and sugary drinks.

Quotes:

“It's easier and more sustainable to add positive habits than it is to constantly focus on cutting things out.” – Janell Yule
“Summertime doesn't mean abandoning your goals—it's about smart choices and simple foundations.” – Justin Yule

Call to Action:

Embrace these foundational nutrition habits to enjoy a balanced, healthy, and fulfilling summer.

Connect with Justin & Janell:

http://TheTransformationLife.fitness
Instagram: @janell.yule

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

32: Overfat & Undermuscled: Why Cardio Isn't King for Fat Loss Jun 13, 2019

Show notes

Episode Summary: In this eye-opening episode, Justin and Janell debunk common myths around cardio, weight loss, and body composition. They share personal experiences, including Janell's recent half marathon walk, and dive deep into why "cardio is king" may be a misconception when it comes to losing body fat and achieving lasting health transformations.

Key Takeaways:

Why long-distance cardio (running marathons, half-marathons) isn't the best method for sustainable weight loss.
The impact of excessive cardio on hormonal balance, hunger cues, and metabolism.
Understanding the critical difference between losing weight and losing fat—and why muscle loss is detrimental.
How strength training contributes significantly to boosting metabolism, maintaining lean muscle, and enhancing overall health, especially as you age.
Recognizing signs of being "undermuscled" and why maintaining or increasing lean muscle mass should be your priority.

Insights from Justin & Janell:

Janell's personal experience training for marathons, the mistakes she made, and lessons learned.
Understanding the physiology behind why cardio can sometimes lead to fatigue, hormone imbalance, and even increased hunger.
The importance of strength training for boosting metabolism, preserving muscle mass, and enhancing cognitive function and overall well-being.

Actionable Advice:

Prioritize strength training sessions 2-3 times per week for optimal health and body composition.
Adjust protein intake and focus on nutritional support to enhance body composition goals.
Recognize the benefits of active recovery (such as enjoyable walks in nature) versus intense steady-state cardio.

Quotes:

“Nobody really wants to lose weight or gain weight; they want to look and feel a certain way.” – Justin Yule
“Stimulate, don’t annihilate. More isn't always better—especially with exercise.” – Justin Yule
"If you're training and not seeing results, consider that you might be undermuscled rather than just overfat." – Janell Yule

Call to Action:

Reflect on your fitness goals and evaluate if your current training strategy aligns with maintaining or increasing muscle mass for optimal long-term results.
Subscribe, review, and share The Transformation Show to help others transform their lives!

Connect with Justin & Janell:

Instagram: Justin Yule | Janell Yule

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

31: Tips for Staying Healthy While Traveling Jun 06, 2019

Show notes

Do you have trouble staying healthy while traveling? We recently got back from our annual trip to Vegas and want to share with you how we create our own travel fitness routine. You can continue to fit in fitness even while you’re on vacation. You just have to lay out your expectations in advance. Find out how we manage to create a routine and keep up with our minimums and stay healthy while traveling on this episode of The Transformation Show.

Outline of This Episode

[5:22] What expectations do you have on your vacation?
[13:54] How do we fit in fitness while on vacation?
[17:43] Routine is so important
[27:00] A summary of staying healthy while traveling

How to set expectations while traveling

A few years ago we stumbled onto the concept of taking a free day from work. We learned that by completely disconnecting from all things work related we could be more productive and excited when we came back. We now realize how important free days are to both health and business and we take advantage of them whenever we can.

On any vacation or even just a weekend, it is important to set expectations from the outset. If you have a partner it is important to communicate your expectations from the beginning so you can both plan what you want to accomplish. You can layout the outcomes you expect just like in business. By communicating what you want to do in your free time you can make better use of your most important resource, your time. Do you plan your weekends and vacations?

Can you create a fitness routine while traveling?

Many people think that it is impossible to incorporate fitness and staying healthy while traveling. However, that’s just not true. You can create your own fitness routine even while on vacation. Travel can be physically hard on our bodies so it is even more important to try and treat your body kindly while traveling. We make sure to drink plenty of water and travel with loads of supplements to help our bodies through the hardship of travel.

We also find it important to create a fitness routine while on vacation. I love my morning walks and I incorporate stretching and yoga into my routine. Justin continues to strength train and makes use of the gym at the resort to continue his fitness routine. Although our routines are different from everyday life while on vacation we don’t stay up late and party all night long. We sleep in a little, make sightseeing plans, eat out at healthy restaurants, and make an effort to move our bodies as much as possible. Do you incorporate fitness into your vacation routine?

How do we fit in fitness while on vacation?

I don’t like to continue with strength training while I’m on vacation but Justin does. He even pays a little extra to have access to all the gym facilities at the resort. He loves the chance to work out with different machines and he enjoys the sauna afterward. Even though I don’t continue my strength training routine I still make sure to move my body every day. On vacation, walking is my favorite mode of movement. I love exploring and walking is a great way for me to move my body and explore my new surroundings. If you keep up with fitness while on vacation when you get back to your normal exercise routine your body will appreciate it.

3 Tips for staying healthy while traveling

It can be hard to fit in fitness and nutrition while traveling but if you have the right mindset you can keep up with your transformation goals. Here are 3 tips to remember while traveling.

Have a conversation with your partner to set expectations. Establish what habits you will keep up and what routine you will have. Remember your minimums and make sure you meet them.
Pay attention. Pay attention to what you eat and continue to move your body every day.
Be intentional. You want to be intentional about your fitness goals in your daily life, the same is true on vacation.

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

30: Why Can’t I See Better Fitness Results? May 30, 2019

Show notes

Have you been working hard on your transformation but you just don’t see your fitness results? We recently asked our newsletter subscribers what their biggest frustration was in their health and fitness goals. Many people responded that they are not seeing their fitness results or they aren’t seeing the results fast enough. Lack of results often causes people to give up on their transformation journey too soon. In this age of instant gratification, we want to see results now. Listen to this episode to discover how to achieve better fitness results and find out how to measure your fitness results.

Outline of This Episode

[4:22] Do you have an expectation gap?
[9:25] What are you defining as results?
[16:19] Recognize what other factors may be affecting your health
[21:20] A fitness professional can help you track your results
[25:25] Find joy in the journey
[30:30] How can you recognize fitness results?

Do you have an expectation gap?

We often have big expectations about what should happen during our transformation and how much time it should take. When our goals aren’t met in time this expectation gap can bring disappointment. Some people even quit trying to obtain their nutrition and fitness goals. We also think that if we were able to do something at one point in our lives we should be able to do the same thing again today. It’s important to remember that what worked for you one time may not work again. Try talking to a professional to find out what realistic results you can expect to gain.

How do you define fitness results?

What are you defining as fitness results? Many people only measure their weight on a scale or their body mass. But sleeping well, having more energy, being in a better mood and feeling better are great results! What do results actually mean? You may think that body composition and weight loss are the results, but the results you really want in your life can be measured by how you feel. Do you feel more confident, has your mood improved, do you have more energy, and are you happier? Having a happier and healthier life is far more important than a number on a scale. What do you really want to achieve and what are you willing to do to achieve that?

Recognize what other factors may be affecting your health

If you aren’t obtaining the fitness results that you want you may want to consider what else is going on in your life. Age is a big factor that affects results. If you are entering or are in menopause it can be hard to lose weight. If you recently experienced a loss this could also affect your results. If you are experiencing a life transition then it can be hard to maintain your nutrition and fitness goals. Support your body in any way you can in spite of any other limiting factors. You aren’t transforming your life just to see fitness results, you are doing them to live a healthier life. Drinking plenty of water, eating more vegetables, and moving your body are important for your overall well being, don’t stop doing them because you don’t see the pounds melting away.

Find joy in the journey

Many people think that they will be happy once they get to the end of their transformation. But there is no end destination. You are creating a new lifestyle, the fitness results aren’t the true goal. You have to find a way to experience happiness on your transformational journey. Many people reach their fitness goals but then quickly revert to their old habits. Rather than thinking of short-term goals consider your long-term objectives. Fitness is like personal finance. You don’t think you’ll build wealth overnight. Building wealth takes a lifetime of good habits, so does fitness.

Resources & People Mentioned

BOOK - Think and Grow Rich by Napoleon Hill

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

29: - Demystifying Gluten: What It Is and How It Impacts Our Health May 23, 2019

Show notes

So you have likely heard about many people going gluten-free, but why go gluten-free? If you heard episode 28 then you know that eliminating gluten is one of the ways that we have created a healthy lifestyle. Rather than go off on a tangent in episode 28 we decided to dedicate an entire episode to explain to our listeners what gluten is, what it’s effects are, and why we decided to eliminate it from our diets. If you have any curiosity about going gluten-free or if you just want to educate yourself a bit about gluten then this is the episode for you. Listen in to learn what gluten is and why we decided to cut it out of our diet.

Outline of This Episode

[1:42] What is gluten?
[8:40] What is leaky gut?
[11:01] How did we get interested in a gluten-free?
[20:57] What is the donut incident?
[26:02] What to eat instead?

What is gluten?

Gluten is a protein found in wheat, rye, and barley. This protein can be found in bread, cereals, pasta, cookies, etc. It is like a glue that expands to hold things together and is used as a preservative. Since it expands in foods it also expands inside your stomach. Gluten was first identified as an issue in the book Wheat Belly written by Dr. William Davis. He worked with his patients on their heart health and noticed a correlation between this GMO wheat that wasn’t tested on humans and different diseases. Have you ever tried going gluten-free? How did you feel?

What is leaky gut?

Everyone’s gut biome is individual. The leaky gut syndrome can be brought on by stress, antibiotic use, or diet. The health of our gut microbiome greatly affects our overall health. We are supposed to have tight junctions in the gut or intestines. Over time those tight junctions start to pull apart and that is what is known as leaky gut. Gluten, the protein from eggs, or the proteins from dairy start to create inflammation and get into the bloodstream. Autoimmune forms and the body starts attacking itself in some way. Inflammatory compounds then show up and wreak havoc on our bodies.

How did we get interested in gluten?

We weren’t always gluten-free. Justin grew up on Long Island and enjoyed bread with just about every meal. But after my mom was diagnosed with Celiac disease in 2010 and started to feel better after going off gluten I started to research and experiment on myself. The more I read and shared with Justin the more we knew that leaving gluten behind would be the right choice for us. Letting go of gluten wasn’t an easy choice though. Travel was very tricky. Even though we lost a lot of weight and belly fat, staying on a gluten-free diet was a challenge.

Should you go gluten-free?

If you want to know if you should go gluten-free you need to start paying attention to your body. How does food affect you? A lot of times we don’t put 2 and 2 together. We don’t correlate the reactions that our body makes from food because often the symptoms aren’t immediate. They can show up as long as 72 hours later. If you do decide to go gluten-free there are numerous gluten-free options. Think about whether you just want to replace your gluten-filled foods with gluten-free foods. If you do you probably won’t see a weight loss result. You need to go grain-free completely to really heal the gut and see the weight-loss results that you are looking for.

Resources & People Mentioned

BOOK - Wheat Belly by Dr. William Davis
BOOK - The Transformation Book by Justin and Janell Yule
Episode 28

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

28: How to Manage Your Minimums to Create a Healthy Lifestyle May 16, 2019

Show notes

When you are trying to create a healthy lifestyle its a good idea to choose the right minimums. You may be wondering what I mean by minimums. Your minimums are the habits that you can consistently do every day no matter what. You should be able to manage your minimums when you are under stress or even when you are on vacation. No matter what life throws at you, you can do these 1-5 habits every day. Find out what our minimums are, why we have them, and how we manage to do them each day by listening to this episode of The Transformation Show.

Outline of This Episode

[2:22] Questions to ask yourself
[4:46] So what are our base minimums?
[11:46] Why don’t we drink?
[15:07] Why did we choose to eliminate gluten from our diets?
[21:37] Don’t try to do everything at once

What are our minimums for a healthy lifestyle?

We have a few things that we do each day that are no-brainers and we don’t even have to think about accomplishing these tasks every day. We are able to do them when we travel or when we are under stress. We know that by having these minimums in our lives we are able to handle anything that life throws at us with much more grace.

Every day we drink (at least) as many ounces as our weight in water.
We ensure that we sleep enough every day.
We don’t drink.
We eat a gluten-free diet.
We move our bodies every day.
We practice self-care.
We eat 5 servings of veggies daily.
A daily gratitude practice helps us keep everything in perspective.

Choose the right minimums for you right now

You may be looking at our minimums and think, no way! I can’t do all of these things. Well, there’s good news, you don’t have to! When learning how to manage your minimums it’s important to choose the right minimums. They aren’t the right minimums for you if it is a constant battle to get them done. If you are walking around the kitchen every night or climbing your stairs to try and get steps in then you may have chosen the wrong goal. Don’t try to do it all at once. Choose 1 thing at a time to work on until you have a good set of minimums to help you live your healthy lifestyle.

How to choose your minimums?

When you are trying to figure out what minimums can help you live a healthy lifestyle there some questions that you can consider.

What habits or behaviors do you perform consistently?
Which small changes have you made that have made a big difference?
What can you do to get the biggest or best ROI?
What makes you feel good physically, emotionally, and mentally?
What makes your body work best?

When you think about these questions it can help you discover how to best begin to choose your minimums.

Why don’t we drink?

It’s funny because we take a hard line with many health issues but the one that raises many eyebrows is drinking. Many people drink for social reasons and some use alcohol as a coping mechanism. We don’t drink, period. We don’t drink not due to alcoholism or anything like that. But there are a few reasons. The first is performance. We run a service-based business and we simply perform better without alcohol in our lives. When I was younger I worked hard and partied hard. I used alcohol as a coping mechanism. But when I was drinking I had a hard time managing my emotions and my weight. So when considering your minimums, ask yourself why do you drink? Is it enhancing your life? Or are you using it as a coping mechanism?

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

27: Why You Need a Team of Healthcare Experts Working With You May 09, 2019

Show notes

After a recent medical scare, Justin and I have come to realize just how important it is to have a team of experts working with you on your total body health. On this episode of The Transformation Show, we’ll use Justin’s example to show you why it is so important to listen to your body to help you discover what it is really trying to say. You’ll appreciate that everything is connected mentally, spiritually, physically, and emotionally and that when one thing is out of place your body may use physical pain to let you know. And finally, you will come to realize why having a team of healthcare experts can help you understand your body better. So listen in to this episode to discover how to listen to your body.

Outline of This Episode

[2:22] Justin recently had a 10-day headache
[12:02] Finally the beginning of the answer to the headache
[16:24] He found a holistic doctor that could help
[20:52] How has past physical trauma affected your body?
[28:03] Will Justin continue to work on his psoas?
[31:44] Don’t give up your hard work

Pain is merely a symptom of something bigger

Recently Justin had a headache that lasted for 10 days! While this sounds pretty excruciating it was even more worrisome because he doesn’t typically get headaches. It also wasn’t a typical headache, it was tied in with the movements of his body. When he moved in certain ways a horrible pain would shoot through the muscles in his head. He doesn’t usually take medication but after several days of the intense pain, he relented to taking ibuprofen. He and I racked our brains trying to think about what could be the cause of the problem. We knew that the headache was merely a symptom of a bigger problem. What was Justin’s body trying to tell him?

Everything is connected

During this painful time, he got several adjustments at the chiropractor. Together they tried to work out what the problem could be. It wasn’t until he received a massage at the club that he was finally able to develop a hypothesis. The masseuse asked him about his recent deep work with his psoas. She reminded him about the psoas playing a role in triggering emotional trauma. That’s when a light came on. Of course, Justin and I both knew about the role the psoas play in the body’s processing an emotional release, but we were so close to the situation that it had never occurred to us that the psoas might be the culprit of the agony in his head.

Healthcare experts can help you connect the dots

When there is something going on with your body it is important to see a team of healthcare experts. You can’t always think of everything yourself which is why it is valuable to have your own team working with you to find the answers. You need to investigate further to discover the root of the problem. Whatever the body is doing is just a symptom, it is vital to find the underlying problem. Your team of healthcare experts can work with you to identify the deeper issues. Even though Justin and I had plenty of background knowledge about how the body works we were so close to the problem that we couldn’t connect the dots.

When stress brings you down it's your healthy habits that will keep you going

You may be wondering if Justin will continue to work on his psoas after discovering that this was the culprit in his pain. The answer is yes. Although he will ease up a bit and won’t work this area with such intensity, he understands that deep work often triggers pain. When stress brings your transformational work down, its habit that helps you continue the journey. With the help of his team of healthcare experts, he was able to discover the root of the problem and understand the underlying causes. Together they will continue to work on bringing his body back to balance. His healthy routine will help him continue on his transformation journey, are you developing healthy habits to get you through challenges?

Resources & People Mentioned

New Kingdom Healthcare

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

26: How to Change Your Self-Talk and Change Your Life May 02, 2019

Show notes

You know you need to change your self-talk. The words you tell yourself have the power over your transformation. On this episode of The Transformation Show, you will see just how much negative self-talk affects the way you think, which affects the way you feel, which affects who you are. Not only do your words impact you but they impact those around you too. Listen to this episode to discover how to change your self-talk and ultimately change your life.

Outline of This Episode

[2:52] You don’t need to apologize for every little thing
[7:36] Your brain doesn’t know the difference between something that has happened and something you have visualized happening
[10:11] You can rethink the way things have happened in the past
[19:36] Become aware of your self-talk to begin to change it
[21:56] What is your language around food

Stop apologizing

I’m sorry I’m late. I’m sorry I didn’t get back to you sooner. I’m sorry I couldn’t come. We all do this (especially women!). It’s time to stop apologizing. And I don’t mean for important things. Of course, you should apologize if you genuinely hurt someone. Stop apologizing for trivial things. Whether you like it or not, words matter, what you tell others impacts you. Instead of apologizing you can say thank you. Thanks for waiting. Thanks for your patience. Thanks for inviting me. Use your words to make a positive impact rather than a self-deprecating one.

I believe vs. I have decided

You may think that there is not much of a difference between these two statements but there is a huge difference. I believe is a positive statement. It sounds really good but it's really just hoping. When you say I believe, then there is room for doubt. When you say I have decided, then it’s a done deal. If there is the slightest doubt then that doubt can creep in and sabotage your transformation. I’ve decided means there is no room for doubt. Think about it as if it has already happened. Your brain won’t know the difference. It’s amazing how the brain works. It doesn’t know the difference between something that has already happened and something that you have visualized happening.

It's too hard…

If you tell yourself it's too hard it will be too hard. It’s that simple. Analyze your thinking. What are you telling yourself? What are you telling others? What are you telling your children? Your beliefs are decisions when you say something is too hard you are saying you aren’t going to do it. Try replacing your language. Replace with I have to with I get to or even I choose to. Instead of saying you are trying to get out of debt replace that with you are creating abundance. It’s not I’m going to lose weight, instead, try I will create a healthier body. There are so many ways to change your self-talk. Listen to this episode to hear how you can change your self-talk and transform your life.

What language do you use to describe food?

We often try to label our food as good or bad. But the truth is food is neither good or bad. Food can either contribute to health or diminish health. When eating healthier foods we often create ‘cheat days’ or ‘treats’. But you haven’t been depriving yourself so don’t talk like you have. Eating something out of the ordinary isn’t bad and you shouldn’t tell yourself such. Instead, think of it as a The more you become aware of your self-talk the easier it is to begin to change it. It’s not easy but once you recognize it as negative self-talk you’ll realize how to turn it around.

Resources & People Mentioned

Episode 25
BOOK - Playing Big by Tara Mohr
BOOK - Girl, Stop Apologizing by Rachel Hollis
BOOK - Breaking the Habit of Being Yourself by Dr. Joe Dispenza
Brene Brown

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher, or TuneIn

25: Improving Body Image and Self-Perception Apr 25, 2019

Show notes

So many people, especially women, have a negative body image. This may stem from a limiting belief that you adopted as a child. We all want to be comfortable in our own bodies, but we often lose sight of what the real goal is. Your goal shouldn’t be a number on a scale or a size dress, but a feeling. It’s important to love yourself for who you are. Learn how to break free from your limiting beliefs and love your body on this episode of The Transformation Show.

Outline of This Episode

[3:52] Women want to be comfortable in their own bodies
[7:33] What are your limiting beliefs?
[12:52] Stop putting so much weight behind your weight
[18:55] Love yourself, therefore, take care of yourself

Do you have a negative body image?

Women want to be comfortable in their own bodies. You may think that you want to lose x number of pounds or fit into a certain size, but what you are really chasing is a feeling. You want to love yourself the way you are. Many assume that by achieving their goal everything will change, but that is never the case. Learn to be happy with the way you are now. The way you think about your problem is really the problem in itself. Discover how to get over your negative body image by listening to this episode of The Transformation Show

Why do you have a negative body image?

Many people, especially women, don’t like their bodies. But actually, it’s not their body that’s the problem, it's how they’re thinking about their body that’s the real problem. Some people equate physical appearance with love. These negative thoughts are limiting beliefs that people have picked up along the way and some have stemmed all the way from childhood. Think about why you have a negative body image, where does this thinking come from? Your pant size or weight has nothing to do with what you are meant to do in the world.

Are you worried about what others might think of the way you look?

Many people worry about what others think of them. But should you really care if someone is judging you based on your looks? These are probably people that you don’t want to be around. If you find yourself judging the way that others look, then maybe you are also judging yourself too much. We have adopted beliefs and thinking patterns that we are not even aware of. Did you adopt someone else's beliefs without even thinking about it? We put way too much weight on our weight and clothing sizes. Even if you are aware of these negative thinking patterns you can still fall into the trap. Listen now to help yourself stay mindful of limiting beliefs about body image.

Love yourself, therefore, take care of yourself

Don’t workout to fix your body. Instead get your body moving out of love, kindness, and respect for yourself. Moving your body is an act of self-care. Negative self-talk will stop you in your tracks, so it is important to recognize it and change the narrative. If you make a change from a suffering state it won't last. A positive mindset is the way to spark a transformation in your life, rather than a quick fix. Find the joy in the journey, don’t just focus on the goal.

Resources & People Mentioned

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher, or TuneIn

24: 4 Transformational Life Lessons Apr 18, 2019

Show notes

My birthday recently passed and to celebrate my 44 years on earth I decided to reflect on 4 life lessons that have helped me transform my life. (44 lessons seemed like a bit too much!) After some thought, I came up with these 4. These realizations have helped me make the most out of life. Listen in to hear which life lessons have been instrumental in my life transformation.

Outline of This Episode

[2:22] You have to put yourself first
[5:39] What are the top 4 things he does to take care of himself?
[10:39] You become your environment
[15:42] The things most important to you will show up in your calendar
[18:22] Life is a choice
[24:20] One more thing to think about

You have to put yourself first

Ask any flight attendant and they will tell you when the air masks drop down you have to put yours on first before you can help anyone around you. We understand this in an emergency, but often forget this important lesson in our everyday lives. For your own well-being, you have to learn to take care of you. I began to learn this lesson early on in life. As the top trainer in the country for Lifetime Fitness, I realized, ironically, that I was out of shape. And when I started my own business I realized that there would be no calling in sick. I knew that if I wanted to be successful in my business I had better take care of myself first. The better you care for yourself the more successful you will be at whatever it is that you do. To help take care of myself these 4 things have helped me immensely:

My morning routine - I did a whole episode on this. If you haven’t heard it you can find it here.
Consistently working out
Excellent nutrition - I’ve been gluten free for 6 years and I eat nothing with added sugar
An early bedtime - I’m usually in bed at 9. Sleep is a crucial part of self-care.

You become your environment

You may have heard the saying that you are the average of the 5 people that you spend the most time with. But I like this one better: you become your environment. It’s more comprehensive. This includes your home and office. Look around you is your space a mess? Are the people you spend time with dragging you down? One of the most important keys to improving my life was joining a mastermind. This elevated my state of being. By putting myself in the right environment I was able to up my game.

The things most important to you will show up on your calendar and on your bank statement

If you make something a priority you will find the time and money for it. Take a look at your expenses. Where are you spending your time, money, and energy? When you say I can’t afford it or I don’t have time what you are really saying is that something is not a priority to you. Instead of saying that, own up to it and say I choose not to. If you want to change your life you have to change your priorities. Think about your own calendar and bank statement, what do they say about you? Do they show what is truly important to you?

Life is a choice

You get to choose how you feel and what you do in your life. Results come from your actions or from inaction. The actions that you take are fueled by your emotions. And your emotions are sparked by your thoughts. Your thoughts come from your beliefs. And your beliefs help you make your decisions. Ultimately you choose your beliefs, your thoughts, and your emotions. Only you are responsible for your results. Even the best of us get distracted and forget but it’s important to remember that everything you do is a choice. Try to have a constant reminder that your life is a choice.

Resources & People Mentioned

Episode 12 Healthy Morning Routine
BOOK - Profit First by Mike Michalowicz

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