The Transformation Show

Latest Episodes:

23: Is Misery Holding You Back from Transforming Your Life? Apr 11, 2019

Show notes

What is holding you back from transforming your life? On this episode, we are focusing on misery. They say that misery loves company. We want to teach you how to break free from the chains of those that surround you and strive for more. You’ll learn what creates misery, why those you love may be keeping you in misery, and how to focus on what you really want. Listen to this episode to learn how to keep misery from holding you back from your goals.

Outline of This Episode

[2:22] Misery loves company
[7:44] What creates misery?
[12:11] Misery also comes from focusing on what you don’t have
[15:26] What happens when you focus on what you do want?
[21:29] Focus on what you have by practicing gratitude

Misery loves company

Is your environment causing you misery? Are you trying to transform your life only to find that those around you are holding you back? Often when you try to escape your current situation the crowd around you will try to pull you back down. It’s important to realize that the only people that are holding you back are the others in the pit around you. They want you to stay in their zone of comfort. Others who you are striving to be more like will not criticize you for trying to achieve what they already have. The entrepreneur will not criticize you for starting a business. The fit person won’t criticize you for going to the gym. The wealthy person admires you trying to build your own wealth.

What creates misery?

Misery has 3 root causes that are holding you back.

Misery comes when you focus on what you don’t want. Don’t focus on what you don’t want in your life. When you focus on what you don’t want you will actually see more of that thing in your life.
Misery comes when you focus on what you don’t have. We often focus on what others have that we don’t. Comparison is the thief of joy. It robs you of every bit of positivity.
Misery comes when you focus on what you don’t like. Do you find yourself complaining a lot? Everyone needs to vent sometimes, but it is important to recognize that's what you are doing and that it is bringing you down.

What happens when you focus on what you do want?

If you find yourself focusing too much on what you don’t want instead find what you are grateful for. When you focus on what you are grateful for more of that goodness will come your way. It is often much easier for people to focus on what they don’t want than to try and figure out exactly what they do want. Once you know what you don’t want, try flipping it around and striving for the opposite. Find clarity in what you do want. For instance, if you are worried about your debt rather than focusing on not wanting the debt in your life try to focus on building wealth instead.

Are your negative habits holding you back?

We all complain sometimes and we can get into a funk and wallow in our own misery. Instead of complaining day in and day out give yourself a time limit. Allow yourself to blow off steam for a day and then move forward. If you find yourself fearful, envious or complaining think about how you can change your habits. We all have these subtle and automatic habits. You won’t be able to change them overnight but the more you are aware of your negative habits the more you will be able to recognize them and change them. Don’t allow your miserable habits to keep holding you back any longer.

Resources & People Mentioned

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

22: How to Overcome Insecurity and Transform Your Life Apr 04, 2019

Show notes

If you want to transform your life and become the best version of you then you’ll need to learn how to overcome insecurity. Recently Justin and I attended the Powerful Living Experience event and saw an amazing speaker. Dr. Sean Stephenson really made an impact on the stage and on us. He shared his Unstoppable Formula which teaches 3 ways to overcome insecurity and we want to share it with you. Listen to this episode of The Transformation Show to hear how to overcome insecurity and transform your life.

Outline of This Episode

[1:22] Sean Stephenson made an impact as a speaker at the Powerful Living Experience
[6:30] Self-care is more important than you think
[12:45] Align your life with purpose
[20:35] Surround yourself with an empowering environment

Overcome insecurity and change the world

One look at Sean Stephenson and you will understand that he has had plenty of challenges. He was born with a bone disorder and broke bones over 200 times before he was 18. He has every reason to be down on himself and be upset about the hand he was dealt, but instead, he turned his challenges into a gift. He used the container he was given to become a voice to the world. His mission in life is to eliminate insecurity. He feels that insecurity is the root of every issue and that if you can overcome insecurity you can transform yourself and the world.

How do you overcome insecurity?

The first way to overcome insecurity is through self-care. Of course, we always preach that self-care is important on this show, but that’s because it's true! If you can take a bit of time for yourself each day you will feel stronger and more confident in every area of your life. When you don’t feel good, you don’t feel strong enough to tackle the real problems you face. Sean had an amazing insight that we have seen in our work with moms - “People will die for their kids but they don’t live for them.” Remember the old adage, monkey see, monkey do. Your kids are watching how you live your life. Stop sacrificing everything for your kids and show them how to live instead.

Align with your life purpose

When you figure out your life’s purpose it dramatically increases your energy. But just figuring out your life purpose is not enough. You need to go one step further and align your life to that purpose. Once you know your life purpose and align your life to live it you can’t help but have more energy each day. Living on purpose gives you a reason to get out of bed in the morning. It’s important to understand that your life purpose doesn’t have to be your job. There are other parts of your life where you live your purpose. One great way to keep your life aligned with your purpose is to create a purpose statement and keep it present.

Surround yourself with an empowering environment

You have heard that the 5 people you surround yourself with the most are the people you are most likely to become like. Learn how to elevate your network. Find out how you can surround yourself with people that have done or are currently doing what you want to do. Get out of your normal space into an empowering space. Put yourself in an environment where you want to be. Once you are there you need to remember to show up. Be more engaged in the group so that you can make the most out of that environment. If you are ready to overcome insecurity and transform your life listen to this episode of The Transformation Show to help you get started.

Resources & People Mentioned

Dr. Sean Stephenson
BOOK - Get Off Your But by Dr. Sean Stephenson
Sean Stephenson on Instagram
Powerful Living Experience
Unbecoming Podcast

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

21: Two States of Being -Suffering vs. Beautiful Mar 28, 2019

Show notes

In this episode of The Transformation Show, Justin and Janell explore the concept of the Two States of Being: suffering and beautiful. Inspired by their experience at David Bayer’s Powerful Living Experience event, they break down these two states and share actionable insights on how to shift from suffering to beautiful, both mentally and physically.

Key Takeaways:

Two States of Being: At any given moment, you are in either a suffering state or a beautiful state. These states influence your emotions, thoughts, and ultimately your actions. Understanding this is essential for personal growth and improving your quality of life.
- Suffering State: Includes emotions such as stress, anxiety, overwhelm, sadness, anger, frustration, jealousy, and boredom. It triggers the fight-or-flight response, keeping you in a reactive mode.
- Beautiful State: Includes positive emotions such as joy, gratitude, peace, excitement, curiosity, compassion, and happiness. This state activates the parasympathetic nervous system (rest-and-digest), allowing for creativity, problem-solving, and a higher quality of life.
Recognizing Your Emotional Home: Justin and Janell encourage listeners to evaluate how much time they spend in suffering versus beautiful states each day. Awareness is the first step toward change.

Key Points Discussed:

Fight-or-Flight Response:
- The fight-or-flight (sympathetic nervous system) is designed to protect you from immediate danger, but in modern life, it is triggered far too often—by things like traffic, work stress, or arguments. This can cause physical effects such as high cortisol levels, weight gain (especially around the midsection), and chronic stress.
Rest-and-Digest Mode:
- The beautiful state is where creativity, peace, and calm reside. Activating the parasympathetic nervous system allows for rest, rejuvenation, and problem-solving. Practices like yoga, meditation, and deep breathing can help move you into this state.
Changing Your State:
- You cannot effectively solve problems or move forward in life while in a suffering state. Justin and Janell emphasize that changing your physical state is often the quickest way to shift your mental and emotional state.
- Examples of Physical State Shifters: Exercise, deep breathing, music, nature walks, restorative yoga, and even something as simple as a shower or a nap can help shift you into a beautiful state.
Practical Ways to Shift from Suffering to Beautiful:
- Take a nap or meditate to quiet the mind.
- Breathing exercises: Inhaling for four counts, exhaling for six to eight counts helps activate the parasympathetic nervous system.
- Showers and baths: Water can have a soothing, cleansing effect, helping to wash away stress.
- Exercise: Justin highlights how a tough workout can help release stress, while Janell notes that gentle exercise or yoga can also shift your state.
- Gratitude practice: Writing down or thinking about what you’re grateful for can immediately shift your mindset into a more beautiful state.
- Music: A playlist of feel-good songs can quickly elevate your mood and energy levels.
- Nature: Time outdoors, also known as "forest bathing," has been shown to reduce stress and improve well-being.
- Coloring or creative activities can also shift your mental state.
Awareness is Key:
- Simply recognizing that you are in a suffering state allows you to begin the process of shifting out of it. Name the emotion you're feeling—whether it's fear, anger, or frustration—and then take steps to change your physical state.

Final Thoughts: Justin and Janell wrap up the episode by encouraging listeners to perform a self-check: How much time do you spend in a suffering state versus a beautiful state each day? They stress the importance of taking responsibility for your emotional and physical well-being, using the strategies shared to shift into a more beautiful state of being.

Reflection Questions:

On a typical day, how many hours do you spend in a suffering state?
What tools or actions can you use to shift into a beautiful state?
How would your life be different if you spent more time in a beautiful state?

Call to Action: Take a moment to reflect on your current emotional state. Ask yourself, “How am I feeling right now?” and take immediate action—whether it’s breathing deeply, taking a walk, or listening to music—to elevate your state of being.

Resources Mentioned:

Powerful Living Experience with David Bayer
Techniques for activating the parasympathetic nervous system (yoga, breathing, meditation)
Playlists and personal development resources for creating a beautiful state

Follow Janell on Instagram @janell.yule. Follow Justin on Instagram @justin.yule.

20: How You Spend Your Time is How You Spend Your Life Mar 21, 2019

Show notes

How you spend your time is how you spend your life. “I gave my life to become the person I am right now,” this quote has really got me thinking. Everything you’ve done up to this point has gotten you here. So think about it, was it worth it? Every choice we make is a tradeoff. On this episode of The Transformation Show, we are discussing how you spend your time. Do you spend your time doing the things that bring you joy and fulfillment? We want to get you thinking about how you want to spend your life, so listen to this episode to hear how you can transform your life by changing the way you spend your time.

Outline of This Episode

[1:22] Every choice you make is a tradeoff
[5:14] Where are you getting your fulfillment?
[7:50] Does your day run you or do you run it?
[9:19] Are you too worried about what other people think about their life?
[14:28] Think about all that you have already accomplished
[16:03] Do you want more out of life?
[21:54] Analyze how you are spending your time each year

Every choice you make is a trade-off

If you think about the fact that every choice you make is a trade-off then you can begin to really question how you are spending your time. Analyze what you are doing each day and whether it brings you joy. Obviously not every little task will bring you pleasure, but on the whole, are you happy? Or are you too caught up in the hustle and grind and working toward a future that you think will make you happy? Oftentimes, when we aren’t happy with our present reality we then come home and turn on the TV to escape.

Where are you getting your fulfillment?

Does how you spend your time fulfill you? If not, then where are you getting your fulfillment? Are you getting to do something with your life that you are really passionate about? Are you stuck in a life you don’t enjoy because it provides you a lifestyle you think you need? Think about what your true calling could be. With the power of the internet and social media, you can create a side hustle that could lead to a full-time gig. You may not think you are sacrificing, but the truth is, every choice you make is a sacrifice. You are trading your time for your life. Are you making the sacrifices that are right for you? Are your sacrifices helping you to become the best version of you?

Live your life for yourself, not someone else

What you want doesn’t have to make sense to anyone but you. We all may have those people in our lives that just don’t understand what our goals are. It is important to remember that this life is yours and yours alone. It can be hard to remember that with those we love judging us by their own standards of what they think happiness should be. But people who are more successful than you will never put you down. It is only the people that haven’t achieved their goals that will put you down. You can be a positive force in other people’s lives by supporting them and helping them achieve their own goals.

Do you want more out of life? Then spend your time wisely

If you want more out of life you will have to make a trade. Everything we do is a tradeoff. If you say yes to one thing you are saying no to another. If you really want to accomplish something you must be willing to put in the effort and make the time for it. We all have an hour a day that we can give toward achieving a goal. Think about what you can do and how you can rearrange your calendar to make the most out of your life. Periodically you can check in with yourself about how you are spending your time. One of our main goals for this show is to get people thinking about how they want to spend their life, hopefully, we’ve got you thinking. So now it’s time for you to take action. Analyze how you can get more out of life by making more time for your goals

Resources & People Mentioned

BOOK - One by Richard Bach
MOVIE - Made for More
BOOK - You Are a Badass by Jen Sincero

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

19: Are You Making the Perfect Excuse? Mar 14, 2019

Show notes

You just had a baby, a loved one died, you are suffering an injury -- you have the perfect excuse to interrupt your transformation. We all experience times in our lives when we have the perfect excuse to not workout or continue eating well or save for retirement or whatever. But guess what? Your perfect excuse is no excuse to stop your transformation. If you are serious about transforming your life that means marching on through thick and thin. Learn how you can get over the hump of your perfect excuse and continue to transform your life on this episode of The Transformation Show.

Outline of This Episode

[1:22] Justin won’t make excuses even with a sprained ankle
[9:07] There are a lot of excuses that are ’legit’
[16:49] The secret to success is being able to maintain progress
[21:01] Is there something else going on?
[25:08] What is the first step to climb out of a downward spiral?

Is the all or nothing mindset your excuse for interfering with your transformation?

Recently Justin rolled his ankle while going down a flight of stairs. His mind immediately went to how the injury would interrupt the progress he was making on his leg workouts. He was all gloom and doom until he realized that he didn’t have to use this excuse to ruin his progress. Instead of striving for the perfect leg workouts or quitting leg workouts completely due to his injury he adapted. You can modify any program to meet you where you are. It’s okay to step back a bit and then rebuild your way back up to where you were and then where you want to be. Learn how to balance rather than using the all or nothing mindset.

The secret to success is being able to maintain your progress

There is a big difference between losing weight and weighing less. So many people yo-yo in their weight loss. They are constantly losing and gaining, losing and gaining again. This is due to the fact that when life throws them curveballs, (and let's face it, life is full of curveballs) they regress into their old habits. The secret to success in anything, not just in weight loss is being able to maintain your progress. It is so much harder to start back up again rather than to just maintain progress. If something significant has changed in your life making your transformation more of a challenge, then dig deep and figure out how you can go into maintenance mode to maintain the progress you have already made.

What is the first step to climb out of a downward spiral?

So what if you’re there right now. You have the perfect excuse, you want to transform your life but, but, but. What can you do? Pick one thing. Just focus on doing one thing today. Pick something that has a great impact and that doesn’t have a lot of output. You could drink more water, read a book, go to bed early, go to the gym, get outside in nature, or hire a trainer to motivate you. Exercise is an amazing catalyst to healthy living. Movement is imperative to life. Once you start moving you will feel stronger. When you feel strong in your body you will feel strong in other areas. Life is going to keep throwing things at you. How you take care of your body is how you are going to take care of everything else.

How do you continue your transformation when you have the perfect excuse not to?

Whatever your excuse is, you can continue on. You don’t have to let your perfect excuse stop you from reaching your goals. There are so many small things you can do to simply maintain the progress you have made so far. You can get back to the big gains whenever your life settles down. Right now focus on maintaining your progress. It’s okay to do things differently. You can workout at home if getting to the gym is too much of a challenge right now. You can still get protein and vegetables into your diet even though you are crazy busy. So what are you going to do to maintain your progress?

Resources & People Mentioned

BOOK - Atomic Habits by James Clear
BOOK - 25 Year Framework by Dan Sullivan
Rachel Hollis

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

18: Why Monday Shouldn’t Matter on Your Workout Calendar Mar 07, 2019

Show notes

It seems that everyone’s workout calendar starts on Monday. Do you find yourself saying this in your head: I’ll get back to the gym on Monday. Sometimes during our transformation, we drop the ball. But instead of picking right back up where we left off, we often create a time constraint. This is crazy because we can just reset at any time. Listen to this episode of The Transformation Show to hear why becoming a better version of you shouldn’t wait until Monday.

Outline of This Episode

[1:22] Do you have a habit of saying I’ll do it on Monday?
[6:00] Attendance at the gym is always higher on Monday
[11:04] Are you waiting to see how you feel later to see if you will work out today?
[15:36] How can you change if you constantly say that you’ll start on Monday?
[23:55] Moments create the momentum

Don’t let a manmade workout calendar constrain your transformation

Deciding to become a better version of yourself shouldn’t be based on a calendar day or even a time of day. You can become a better version of yourself anytime. The calendar we use is a completely made up human construction. While it is very helpful in some aspects, it can lock us into a box. We end up doing certain things on certain days, but why is that? Our bodies don’t function based on a 7-day calendar. They actually function according to circadian rhythms. You can reset yourself, your choices, and your transformation at any time. Don’t use the calendar as a constraint to achieving an action or a goal in your life.

How does decision fatigue affect your transformation?

Why is attendance at the gym always higher on Monday? The short answer is decision fatigue. Because of our 7 day calendar with 5 days on and 2 days to rest, often by Thursday, we are toast. Humans have the ability to only handle so many decisions in our lives. Think about when you wait until after work to decide what’s for dinner. You’re usually so tired that you just choose the most convenient option.

Put your habit forming on autopilot

Forming healthy habits is so important so that you don’t even have to think about them. When working out is an automatic habit you don’t have to decide whether or not to go to the gym. Habit forming is so powerful because it removes the process of decision making from the equation. Forming healthy habits is not a matter of willpower it is about creating the system to form the habits. You don’t have to have the motivation, you create the motivation.

Healthy habits compound over time

Just like the miracle of compound interest, even small habits have a way of compounding over time. This means that good habits compound as well as bad habits. The little amount of progress you make each day with a healthy habit is like putting money in the bank, backsliding away from your healthy habit is like making a withdrawal. Once you begin to create healthy habits, you’ll find that the effects are what transformation is all about. Creating consistency is key. Building healthy habits is like building a chainlink fence, you don’t want to have too many holes in your fence. And once you see that fence grow you won’t want to break it down. The small moments create momentum in your transformation.

Resources & People Mentioned

BOOK - Atomic Habits by James Clear
Episode 17

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

17: Recognizing the Difference Between Sick Care vs. Health Care with Dr. Jeff Algajer Feb 28, 2019

Show notes

We all may complain about healthcare, but do you know the difference between sick care vs. healthcare? Dr. Jeff Algajer is a neurologically based chiropractor located in Chaska that has a passion for restoration. He joins us on The Transformation Show today to discuss how to recognize the difference between sick care vs. health care and how you can maintain a healthy lifestyle.

Outline of This Episode

[2:22] Why chiropractic care?
[7:35] When did he realize the difference between sick care vs. health care
[14:45] Most people only go to the chiropractor when they are feeling bad
[22:48] Does he have any transformational stories?
[32:08] Has he noticed a change in children?
[34:25] Why should we move to live?
[38:21] How much do you need to move to be healthy?

Why did he choose chiropractic care?

Jeff was always interested in health and after an injury, he became interested in chiropractic care. He admits that there is a lot of freedom in his work and he basically works for himself. There are various different techniques between chiropractors and they vary due to a difference in philosophies.

Jeff is fascinated by the fact that our bodies can heal so well. They are essentially built for health. But the slightest shift in the spine can cause problems in the communication between the nervous system and the rest of the body. This problem in communication is called subluxation and it can cause the body to break down and misfunction. Chiropractic care improves nerve communication and can lead to healing in the body.

When did Jeff begin to realize the difference between sick care vs. health care?

When we don’t feel well we go to the doctor. The doctor examines us and asks about our symptoms. Then this usually leads to a diagnosis and medication to treat the symptoms of the ailment. Unfortunately, this is just treating sickness. Healthcare system is not set up to encourage health. The drugs that are prescribed by doctors often interfere with the body’s amazing natural ability to heal itself. The underlying problems are never fixed. To fix these problems people would have to drastically change their lifestyle rather than just pop a pill.

What is stress?

When most people talk about the stress they are talking about mental stress that they have in their lives. But the technical meaning of stress is anything that forces the body out of homeostasis. When the body is in homeostasis it is not changing. If we want to change the way our body works: to get stronger and healthier, then we need to impose stress. When you go to the gym to train you are stressing your body. It is then important for the body to rest. This cycle of stimulus and recovery is what training is all about.

What can you do to focus on real health care?

Salutogenesis is a term that literally means health creation. Real health care is all about doing things that are healthy for you. This means doing a job you love, moving your body (a lot!), and eating good foods. Your illnesses are the result of you living in a distressed state or a toxic environment. When you truly begin to focus on the health of your whole body then you can start living a healthy life. You can’t just go to the gym for a few months and expect change. The changes you make are a lifetime commitment. (There are no hacks to health care!) Eating right, exercising, and drinking enough water will bring about a better version of yourself.

Connect with Dr. Jeff Algajer

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

16: How to Create New Habits by Showing Up Feb 21, 2019

Show notes

So you want to create new habits, you just aren’t sure how. What can you do to build new habits and change your life? The answer is simple: show up. That’s it. End of story. If you want to get results with anything in life you have to show up. The only way to transform your life is to change your habits. And the only way to change your habits is to show up. Listen to this episode of The Transformation Show to learn more about what you can do to change your habits and transform your life.

Outline of This Episode

[1:22] Transformation is all about showing up
[4:24] Create action not just motion
[12:48] What is your why?
[17:44] What gets you to show up?
[23:10] Don’t overlook the little things

Create action not just motion

Creating a habit is transformation. When we want to change something in our lives many of us will research the best way to change. We listen to podcasts, read books, and google all the best ways to change. Research is great and all, but it is just motion. If you really want to change you need to take action to actually form the habit. Building the plan is not the action it is motion. Some people never get out of the motion phase. Often they are afraid to take action. The only way to create habits and transform your life is to take action. Learn how you can take action and transform your life.

How do you create new habits?

To create a habit you have to make it easy on yourself. If you want to eat better have good food in your house. If you have junk food at home you will eat it. If you want to exercise more, make it easy for you to do so. Think about how you can set up your day and your routine to make your transformation easy.

On the flip side, if you are trying to break a habit, then make it challenging for yourself to follow that habit. If you no longer want to eat junk food, then make it harder for yourself to access junk food. Do you want ice cream so badly that you have to go to the store in the freezing cold weather? It’s a lot harder to binge on ice cream when it isn’t at home in your freezer.

What gets you to show up?

What is your why? Why do you want to make a change and create new habits? Do you want to feel a certain way? Exercise creates a lift in serotonin and provides a dopamine rush. This boost in hormones is like a reward for exercising. To make a habit stick you have to find a way to love what you have to do. To create a habit you have to do it over and over again to make it happen. The motivation does not just suddenly come to you. You create motivation by showing up. The more consistently you show up the more motivated you will be to show up the next time.

Are you overlooking the little things in your routine?

Many things that are routine for us often go overlooked. When creating new habits and routines it is important to remember the little things that you may otherwise take advantage of. There is something to be said for checking things off your list. When you check these things off your list then you create momentum and get the ball rolling. Be sure to put down your monthly, weekly, and daily habits in writing. This way you can check the box. When we give more to ourselves, we can expect more from ourselves. Can you identify things in your life that you can do daily that bring you joy?

Resources & People Mentioned

BOOK - Atomic Habits by James Clear
Episode 15 - Expectation Gap

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

15: How Can the Expectation Gap Affect Your Transformation Journey? Feb 14, 2019

Show notes

An expectation gap is when our expectations don’t meet reality. This is a common problem when someone envisions their transformation. We all begin our transformation with big hopes. Often the beginning goes well, but when progress begins to slow many people become disheartened. On this episode of The Transformation Show, we discuss how your expectations fit the reality of transforming your life. You’ll learn how hormones and chemical reactions in your body affect how you feel and ultimately how they can play a role in the progress of your transformation.

Outline of This Episode

[4:22] How does sugar affect your body?
[6:15] What do sports have to do with my weight loss journey?
[8:35] How do expectations affect your experience?
[16:25] What is more important to your transformation?
[19:44] There is no end destination, find the joy in the journey

What do sports have to do with my transformation?

Americans enjoy high scoring games. We find low scoring games to be a bit boring. One reason for this is dopamine. Dopamine is known as the feel-good hormone. Dopamine actually controls the way you feel and gives you pleasure. If you aren’t eating the right amount of protein and are lacking in micronutrients then your body isn’t making enough dopamine. One way for your body to create dopamine is by eating sugar and carbohydrates. This releases dopamine and will bring pleasure. Another way to create dopamine is by watching exciting sports, shopping, or by that mini-high you get through social media.

When you begin your weight loss journey or any kind of transformation in your life you are excited in the beginning. This helps you to jumpstart your transformation. Each small win that you achieve brings on the rush of dopamine. But over time that rush of dopamine dissipates even if you experience a win. This happens when your transformation slows. You only hit the gym 2 or 3 times a week instead of every day. You begin to add unhealthy foods back into your diet. Part of our jobs as coaches is to encourage you at this point. We’re here to remind you that every step forward, no matter how small, is an exciting part of your transformation even if your body isn’t giving you that high.

How does the expectation gap affect your transformation?

Often our expectations don’t meet up with reality. Take for instance the Super Bowl, everyone thought that it would be a high scoring game. So it was that much more disappointing when it turned out to be low scoring. It was a bit anti-climactic. Ask yourself what your expectation is of your transformation. Is it realistic? If there is a big expectation gap this can cause your transformation to fail.

What is more important to your transformation?

What do you think is more important, numbers on a scale or the way you feel? So many people get frustrated when the numbers on the scale don’t move. They quickly discount the fact that they feel better, have more energy, their clothes fit better, and they are generally happier. Isn’t that the whole point? So think about it. Are you undergoing this transformation to watch numbers move on a measuring device, or are you trying to make your life better? What are your expectations for this journey in transformation?

Find the joy in the journey

There is a gestation period for your goals that you don’t know. Nobody knows how long it will take them to achieve the transformation that they want. The thing is it could take years. You must learn to enjoy the journey. The journey is the destination. In our instantaneous world, it can be hard to understand that real change takes time. Understand how your body works and that you will hit plateaus. Embrace the fact that your 4-6-8 week program to lose weight is really just a jump start to a long-term transformation.

Resources & People Mentioned

Episode 13
BOOK - Think and Grow Rich by Napoleon Hill

Connect With Justin & Janell

http://TheTransformationClub.fitness

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14: Is Fear of What People Think of You Hindering Your Transformation? Feb 07, 2019

Show notes

How much do you care about what people think of you? Is true happiness eluding you? Are you trying to make others happy rather than yourself? Today’s topic can be a sensitive subject for some. Many people find true happiness to be elusive because they are constantly trying to please others. Are you concerned about what people think of you? This worry can really affect your transformation. Learn how you can deal with the fear of being judged on this episode of The Transformation Show.

Outline of This Episode

[1:22] How much do you care about what other people think?
[5:55] Do you have a fear of being judged?
[11:10] Do you feel judged by those closest to you?
[19:22] At the end of the day we are all just trying to be happy
[22:08] If you have been judging others, now is the time to stop
[26:02] Be conscious about who you follow on social media

Do you worry about what people think of you?

Many of us try to please everyone, but the truth is you just can’t. The old saying is true, when you try to please everyone you end up pleasing no one, least of all, yourself. It is impossible to live a happy life in the middle ground, trying to please everyone. If you do have a fear of being judged by others, you need to examine the reasons behind those fears. Look inward and discover what you need to work on within yourself. Why do you feel that you are being judged? Who do you feel would be judging you? How can you not be paralyzed by fear of being judged?

Do you feel judged by those closest to you?

Many of the women out there feel judged more than men. It’s something that we are born with. Women are natural people pleasers. Often we are brought up with the idea that we should please others. This makes living your own truth very challenging. We strive to please those that are closest to us and those that influence us. Have more kindness and compassion for yourself. You should realize that other people’s opinions are actually none of your business, but accepting that truth is harder than it seems. Who do you feel is really judging you?

Do you recognize that the fear of judgment is holding you back?

Living your truth can be hard. Your transformation can be hindered by the fear of judgment. When you let this fear overcome you then you aren’t able to live up to your true self. If your transformation is truly important to you then you need to focus on your goals and leave the rest behind. What people think of you isn’t important. Only you can live your best life. Once you recognize this then you can focus on your transformation journey. How will you overcome your fear of judgment? Discover ways by listening to this episode of The Transformation Show today.

How does social media affect your perception of reality?

Let’s face it, social media is a huge factor in our perception of reality. Everyone posts their highlight reels, but little of what they post is their true reality. If you are focusing on living your best life then it is important to ensure that you are conscious about who you follow on social media. If a feed demotivates you then you should unfollow it. Keep the motivational feeds close to you. Think about how you can motivate others on social media. Learn to be kinder to yourself and others. Encourage others and spread positivity. This will ensure that positivity comes flowing back to you as well.

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

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