The Transformation Show

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223: Rethinking Goals - How to Set Intentions That Actually Work Jan 12, 2023

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Tired of the same old New Year’s resolutions that never stick? In this episode, Justin and Janell tackle goal setting from a fresh, more intentional perspective. Whether it’s January or any other time of year, you don’t need a new week, month, or year to create positive change in your life. This conversation will help you ditch the overwhelm and reframe goals as tools to focus, grow, and feel the way you truly want to feel.

What You’ll Learn in This Episode:

Why Goals Matter: Goals help you focus, prioritize, and put positive energy toward areas of your life that need growth or improvement.
How to Approach Goal Setting Differently: Start with how you want to feel and build your goals around creating that experience in your life.
Outcome Goals vs. Behavior Goals: Understand the difference and why behavior goals are the key to achieving lasting results.
Overcoming Limiting Beliefs: How fears of failure, overwhelm, or feeling like you don’t deserve success can sabotage your goals—and what to do about it.
The Power of Smaller, Achievable Goals: Why focusing on realistic, incremental progress creates momentum and confidence.

Key Takeaways:

Start with How You Want to Feel: Ask yourself, “How do I want to feel in my health, work, or relationships?” Goals aligned with feelings are far more powerful.
Simplify the Process: Goal setting doesn’t have to be complex or stressful. Start with one goal and break it down into smaller, actionable steps.
Identify Energy Leaks and Distractions: Goals help you recognize what’s not serving you and where you need better boundaries—personally and professionally.
Reevaluate Often: Your goals can (and should) evolve. Check in monthly to adjust and stay aligned with what matters most to you.
Success Begets Success: Start with achievable goals to build confidence and momentum. Small wins lead to big transformations.

Questions to Guide Your Goal Setting:

Are you 100% happy, fulfilled, or satisfied in every area of your life? If not, what area would you like to improve?
What outcome do you want to see? What behaviors will get you there?
What are you willing to trade to achieve your goals? (e.g., late nights for earlier bedtimes, screen time for self-care).
How do you want to feel this year? Peaceful? Energized? Present?
What boundaries or habits will support that feeling?

Tips for Creating Lasting Change:

Set small, realistic goals that stretch you without overwhelming you.
Focus on behavior goals (actions you control) rather than just outcomes.
Reframe goal setting as a positive, growth-oriented process—not a chore.
Regularly evaluate your progress and adjust your goals as needed.
Celebrate your wins, no matter how small, and use them as motivation to keep going.

Final Thought: Goals are less about chasing arbitrary results and more about creating a life that feels meaningful, intentional, and fulfilling. By focusing on how you want to feel and aligning your goals with that vision, you’ll set yourself up for success—one step at a time.

If this episode gave you clarity or motivation, share it with someone who needs a fresh perspective on goal setting. And remember: It’s never too late to start! 🎯✨

The Most Important Things We've Done For Our Health Jan 05, 2023

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221: Redefining Health - Beyond the Scale Dec 29, 2022

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Health is so much more than a number on the scale or the results of a routine blood test. In this episode, Justin and Janell dive into what it truly means to be healthy and why your definition of health might need a refresh. From understanding the signals your body sends you to focusing on vibrant living instead of just disease prevention, this conversation will challenge the traditional markers of health and inspire you to look deeper.

What You’ll Learn in This Episode:

Rethinking the Scale: Why your weight is only one (often misleading) piece of the health puzzle.
Beyond Basic Blood Work: How standard tests might not tell the whole story and what additional markers to consider.
The Role of Symptoms: Why headaches, fatigue, bloating, and other symptoms are your body’s way of asking for attention—not just problems to fix.
Defining Health for Yourself: From energy levels to functional strength, discover new ways to measure your well-being.
The Importance of Functional Testing: Why hormone and gut health testing can provide invaluable insights for your health journey.

Key Takeaways:

Symptoms Are Clues, Not Problems: Your body’s symptoms—like insomnia, joint pain, or skin issues—are its way of communicating with you. Instead of masking them, ask: What is my body trying to tell me?
Functional Testing Gives the Full Picture: Traditional tests focus on disease prevention, but functional testing looks at optimal health and catching issues before they develop.
Focus on How You Feel: Health isn’t just about being disease-free; it’s about feeling vibrant, energized, and capable in your daily life.
Strength is a Marker of Health: Whether it’s carrying groceries, shoveling snow, or lifting weights, maintaining functional strength is crucial for long-term vitality.
Redefine Your Priorities: Ask yourself: Is my goal to look a certain way or to feel my best? Often, health begins with the latter and the former follows naturally.

Justin & Janell’s Health Markers:

Immune Function: How often are you getting sick?
Energy Levels: Are you waking up energized and sustaining it throughout the day?
Sleep Quality: Can you fall asleep easily, stay asleep, and wake up feeling rested?
Skin Health: Your skin is a window into your gut health and overall well-being.
Digestion: Are you experiencing regular bowel movements without discomfort, bloating, or heartburn?
Mental Health: Are you finding joy, managing stress, and feeling like your best self?
Physical Functionality: Can you easily perform daily activities like carrying groceries or getting up from the floor?

Practical Steps to Redefine Health:

Shift Your Perspective: Stop letting the scale define your self-worth or health. Focus on actionable markers like energy, sleep, and digestion.
Pay Attention to Your Body: Treat symptoms as signals, not annoyances. They’re your body’s way of guiding you toward better health.
Explore Functional Testing: Look into hormone and gut health testing to uncover deeper insights that standard tests can’t provide.
Set Functional Goals: Focus on building strength, improving energy, and optimizing your day-to-day functionality.
Ask for Help: Reach out to Janell or a trusted functional health professional to explore personalized approaches to your health.

Final Thought: Redefining health is about more than avoiding disease. It’s about living vibrantly, feeling strong and energetic, and showing up as the best version of yourself. When you focus on these deeper markers, the weight, aesthetics, and other results often fall into place naturally.

If this episode resonated with you, don’t keep it to yourself—share it with someone who needs a new perspective on health! And remember: Health is about thriving, not just surviving. 💪✨

Connect with Justin & Janell on Instagram:

@justin.yule

@janell.yule

220: How to Support Your Body During Times of High Stress Dec 22, 2022

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This heartfelt episode of "How to Support Your Body During Times of High Stress" features Justin and Janell, as they share their journey through the stressful period of managing their dog, Badger's illness. Between disrupted routines and emotional upheaval, they provide valuable insights into maintaining personal health and well-being.

Their focus on gentle physical activity, quality sleep, and leveraging support systems creates a roadmap for others facing similar hardships. Additionally, Justin and Janell discuss valuable areas like embracing gentle physical activity, prioritizing sleep, and restoration, understanding the power of presence, and leveraging support from communities and professional sources. Moreover, they highlight the integral concept of practicing self-compassion during high stress.

Visit www.TheTransformationLife.fitness to learn more about Justin and Janell and how they support their clients' transformation journeys...

219: A Mindset Shift To Help You With Holiday Eating Dec 15, 2022

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This episode is all about how to break free from emotional attachments to food, especially during the holidays. Justin and Janell explore how we often give food emotional meaning, associating it with love, memories, or traditions. They challenge the idea that food equals love, sharing insights on how to make conscious choices without the guilt or pressure of holiday traditions.

Whether you’re navigating family expectations, nostalgic attachments, or the temptation of traditional holiday foods, this episode provides a compassionate guide to making empowered decisions. Listen in to learn how to stay present, set boundaries, and honor your body’s needs while still enjoying the holidays with loved ones.

In this Episode, You’ll Learn:

Food as Love: Unpacking the common belief that food equals love and how to reframe this perspective for healthier choices.
Navigating Family Expectations: Tips on managing family and social expectations around holiday meals, plus how to have meaningful conversations about your dietary needs.
Choosing Your Consequences: Learning to decide between consequences—like sticking to your health goals versus potentially offending others—and feeling empowered in your choice.
Honoring Traditions (and Letting Them Go): How to recognize when traditions no longer serve you and how to create new, meaningful ones that align with your current goals.
Conscious Holiday Eating: Making mindful choices to enjoy the foods that truly bring joy without feeling obligated to eat just for tradition’s sake.

Takeaway: This holiday season, empower yourself by letting go of the emotional stories tied to food. Reframe traditions, communicate openly with loved ones, and embrace a stress-free approach to holiday eating that prioritizes your wellbeing.

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Enjoyed the Episode? Leave us a review! Help us transform lives by spreading the word.

Why You're So Tired... Even When You Get Enough Sleep Dec 08, 2022

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Content vs. Context Dec 01, 2022

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The Best Present You Can Give Yourself Nov 24, 2022

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Stop Failure From The Start Nov 17, 2022

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214: Reclaiming Your Holidays - How to Thrive Without Stress and Obligation Nov 10, 2022

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The holidays are here! While they can be filled with joy and connection, they also often bring stress, overwhelm, and a derailment of our supportive habits. In this episode, Justin and Janell share strategies to help you navigate the holiday season with ease, intention, and a fully charged battery. Instead of falling into old patterns of obligation and burnout, you’ll learn how to embrace what brings you joy, maintain your wellness habits, and set the boundaries you need to create a meaningful and peaceful holiday experience.

What You’ll Learn in This Episode:

How to Start the Holiday Season Fully Charged: Why recharging your mental, emotional, and physical energy before the holidays start can save you from burnout and illness.
The Role of Boundaries: How to navigate family obligations, holiday traditions, and the expectations of others while staying true to your own needs.
Maintaining Supportive Habits: Practical ways to keep your nutrition, workouts, and hydration on track—even during the busiest weeks.
Breaking Free from Tradition: How to evaluate long-standing traditions and create new ones that bring joy and meaning to your holidays.
Mindset Anchors: Simple tools like gratitude and mantras to help you stay present and calm amidst holiday chaos.

Key Takeaways:

It’s Okay to Redefine Your Holidays: Traditions and expectations shouldn’t feel like obligations. Ask yourself what brings you joy and what you can let go of.
Plan Ahead: Scheduling rest, setting boundaries, and being intentional about your commitments can help you avoid the holiday overwhelm.
Ditch All-or-Nothing Thinking: Whether it’s workouts or nutrition, doing something is always better than doing nothing. Small wins add up.
Mindset Matters: Anchoring yourself with gratitude or a personal mantra can keep stress in check and help you focus on what really matters.
Your Health Is Non-Negotiable: Supportive habits like regular movement, hydration, and sleep are essential for thriving through the holidays.

Take Action:

Reflect on what you truly want your holiday experience to look like.
Write down the habits that are non-negotiable for you this season.
Identify a few traditions that bring you joy and consider letting go of the ones that don’t.

Remember: The holidays are an opportunity to connect, create memories, and focus on joy—not a time to lose yourself in stress and overwhelm. As Justin says, “Focus on recharging your battery, not depleting it!”

If you found this episode helpful, don’t forget to leave a review, subscribe, and share with a friend who could use some holiday mindset inspiration.

Janell.Yule

Justin.Yule