The Transformation Show

Farewell...For Now Jul 20, 2023

Ozempic Part 2 - How to Get the Weight Loss Benefits Naturally Jul 13, 2023

What You Need To Know About The Weight Loss Drug Ozempic Jul 06, 2023

The Sleep Better Tips You Didn't Know You Needed Jun 29, 2023

246: The Power of Self-Talk - How Your Words Shape Your Health Jun 22, 2023

In this insightful solo episode, Janell Yule dives deep into a powerful concept that impacts every aspect of our lives—self-talk. The words you say to yourself, the way you talk about yourself to others, and even how you describe your experiences all contribute to shaping your beliefs, actions, and ultimately your results. By shifting the narrative, you can create meaningful transformation in your health, mindset, and overall well-being.

Using her personal journey as a foundation, Janell shares relatable stories from her days as a high school athlete and her experience with the 29029 Everesting challenge to illustrate how self-talk influences performance and resilience. She also discusses how our internal dialogue affects not only physical health but emotional well-being and chronic conditions. Drawing on her extensive work with clients, Janell highlights the connection between what we tell ourselves and the way our bodies respond.

Tune in to discover how to identify negative self-talk patterns and replace them with empowering, neutral narratives that support healing, self-compassion, and optimal health.

Key Takeaways:

The Power of Words: What you say to yourself and others matters. Your self-talk reflects your beliefs, and those beliefs drive your actions, emotions, and outcomes.
Self-Talk and Healing: Negative internal dialogue perpetuates chronic symptoms, stress, and fatigue. Shifting to neutral or positive language can open the door to healing and well-being.
Your Body Follows Your Mind: Janell illustrates how the body responds to your thoughts, sharing stories from her athletic and coaching experiences to highlight the mind-body connection.
Neutrality Over Positivity: Instead of forcing positivity, focus on getting to a neutral mindset. For example, shifting from “I’m so tired” to “I’m feeling fatigued, how can I support myself?” is more sustainable and effective.
Supporting Your Body: Practical steps, like hydration, mindfulness, and avoiding energy-draining narratives, can help you align your thoughts and actions for better energy management and overall health.

This episode is a must-listen if you're looking to transform your mindset, break free from self-limiting beliefs, and foster a healthier relationship with your body.

Resources Mentioned:

Living with a SEAL by Jesse Itzler
Trevor Moawad’s books: It Takes What It Takes and Getting to Neutral

Next Steps:

Reach out to Janell for one-on-one coaching to explore how personalized guidance can help you shift your beliefs and support your health journey. Find Janell at www.TheTransformationLife.fitness or on Instagram @janell.yule

Don’t Miss Out: Subscribe to The Transformation Show for more episodes on health, mindset, and wellness strategies to live your best life.

The Biggest Mindset Mistake Jun 15, 2023

Unlocking Emotional Freedom Jun 08, 2023

Perimenopause Masterclass Jun 01, 2023

242: The Overlooked Powerhouse: Understanding Your Liver's Role in Hormonal Health May 25, 2023

In this informative episode, Janell elucidates the vital importance of the liver in hormone regulation and overall health. She tackles the less spoken of aspects of liver health like the role of diet, environment, and emotional health on its ability to function optimally. Learn how adopting healthier dietary habits and emotional practices can help support liver health.

Janell dives deeper into the conversation by examining the significant relationship between liver health and physical exercise. She also breaks down the human body's detoxification process while highlighting impressive liver-supporting foods and supplements. Janell emphasizes the importance of emotional health and how it ties into the liver's overall function, making this episode a must-listen for those keen on a healthier life.

Time Stamps:

00:01:28: Discussion on the importance of liver health

00:02:06: Explanation of hormone testing and hormonal health

00:03:00: Discussing the root causes of symptoms

00:03:34: Introduction of the liver's function in the body

00:04:52: The role of the liver in dealing with toxins

00:06:11: Liver responsibility in macronutrient processing

00:07:21: The impact of the liver function on hormonal balance

00:08:17: Commentary on the importance of understanding bodily functions

00:08:41: In-depth discussion on the thyroid

00:13:17: The role of the liver in digesting sugar and dealing with excess estrogen

00:16:46: Signs your liver may need help

00:20:59: How to support your liver, managing diet, and lifestyle habits

00:22:25: Talks about beneficial supplements for liver support

00:23:37: Benefits of Broccoli Sprouts

00:24:09: Benefits of Drinking Tea

00:24:36: Use of Digestive Enzymes

00:24:59: Introduction to Lifestyle Practices

00:25:09: Advantages of Castor Oil Packs

00:26:14: The Controversy and Benefits of Coffee Enemas

00:27:03: Importance of Using Non-Toxic Personal Care and Cleaning Products

00:27:40: Discussion on Emotional Processing

00:28:49: Closing Remarks and Importance of Liver Health

To learn more and connect with Janell, visit www.TheTransformationLife.fitness.

More Cardio Is Probably NOT The Answer May 18, 2023

240 - 4 Powerful Decisions to Transform Your Health From The Inside Out - Part 2 May 11, 2023

In this follow-up episode of The Transformation Show, Janell Yule continues her deep dive into the four pivotal decisions that support healing in both the body and mind. If you haven’t yet listened to Part 1, where Janell introduces the first two decisions—My Body is Always Working for Me and I Love and Approve of Myself—be sure to check it out, as all four decisions are deeply interconnected.

In Part 2, Janell explores two more transformative decisions that can help you shift your mindset, reduce stress, and create a healthier, more balanced life:

I Live My Life with Ease and Flow: In today’s fast-paced world, stress and overwhelm are common struggles. Janell shares her personal experience of overcoming burnout and adrenal fatigue, which stemmed from the belief that life always had to be hard and busy. She offers insights into how you can shift your identity away from stress-driven productivity and embrace a mindset of ease, flow, and presence—without sacrificing success or goals.
It Is Safe for Me to Lose Weight: Many people unknowingly hold on to limiting beliefs that prevent their body from releasing excess weight or healing. Janell explains the connection between emotional safety and physical transformation, shedding light on how perceived stress and unresolved trauma can block your body’s ability to heal. She also discusses the powerful role identity plays in this process and how you can create an environment where your body feels safe to heal and let go.

Tune in to learn:

How to embrace ease and flow in your life, even with a busy schedule
Why stress and overwhelm are choices, and how to break free from them
The critical connection between emotional safety and physical transformation
How unresolved trauma and limiting beliefs might be holding you back from healing and achieving your health goals
Practical strategies to shift your identity and create lasting, transformative change

Whether you're seeking to reduce stress, improve your health, or release excess weight, this episode is filled with actionable insights and empowering advice to help you move toward a life of ease, flow, and healing.

239: 4 Powerful Decisions to Transform Your Health From The Inside Out - Part 1 May 04, 2023

In this solo episode of The Transformation Show, Janell Yule dives deep into the mind-body connection and the key decisions that support healing in both your body and mind. If you’ve been struggling with chronic pain, illness, or feeling stuck in your health journey despite doing all the "right" things—like eating well, exercising, and focusing on sleep—this episode is for you.

Janell shares her personal experiences and the insights she's gained from her own healing journey. She introduces the first two decisions that have helped her and her clients achieve true transformation:

My Body is Always Working for Me: Discover how reframing your relationship with your body can shift you from a state of resistance to one of self-love and harmony. Janell explains how this belief has helped her trust her body and stop fearing symptoms, instead seeing them as adaptations and signals for deeper healing.
I Love and Approve of Myself: This decision is rooted in self-love and acceptance. Janell vulnerably shares her struggles with self-judgment and perfectionism and how learning to approve of herself, as she is today, has transformed her life and her health.

Janell also discusses how these decisions have helped her move away from external validation and allowed her to create a more loving, supportive relationship with her body and mind.

Tune in to learn:

How to trust that your body is always working for your best interest
The power of self-love and approval in supporting long-term healing
How to shift your mindset to support both physical and emotional health
The importance of aligning your self-talk with your health goals

This is Part 1 of a two-part series where Janell shares the four core decisions that have transformed her approach to healing. Whether you’re struggling with health challenges or simply looking to deepen your mind-body connection, this episode is packed with insights to help you take your healing to the next level.

To learn more about Janell visit www.TheTransformationLife.fitness. You can also follow her on Instagram @janell.yule.

Health is a Way of BEing Apr 27, 2023

How Your Core Programming Is Affecting Your Weight & Health Apr 20, 2023

Emotional Eating - Food Is NOT the Problem Apr 13, 2023

Your Health vs Healthcare Apr 06, 2023

4 Reasons (You Can Fix) You're Not Achieving Your Transformation Goals Mar 30, 2023

3 Ways to Be Enough Mar 23, 2023

Life Transformation with Jackie Cullen Mar 16, 2023

A Powerful Story of Decision & Manifestation Mar 09, 2023

Why Variety Is Impeding Your Transformation Mar 02, 2023

The Key to Manifesting Feb 23, 2023

How to Thrive in a Food Desert Feb 16, 2023

How to Get Out of a Funk Feb 09, 2023

5 Things We Stopped Doing Feb 02, 2023

How to Get the Most Out of Your Exercise Efforts Jan 26, 2023

Could Disintegration Anxiety Be Keeping You From The Promised Land? Jan 19, 2023

A Different Approach to Goal Setting Jan 12, 2023

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

How Do YOU Define Health? Dec 29, 2022

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

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

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.

Connect with Us:

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

Content vs. Context Dec 01, 2022

The Best Present You Can Give Yourself Nov 24, 2022

Stop Failure From The Start Nov 17, 2022

How to Have a TRULY Happy Holiday Season Nov 10, 2022

My 12-Hour Walk - Part 2 Nov 03, 2022

My 12-Hour Walk - Part 1 Oct 27, 2022

Where Your Attention Goes... Oct 20, 2022

Why You Keep Getting Results That You Don't Want Oct 13, 2022

Are You Living A Life Of Convenience? Oct 06, 2022

The 1's & The 10's Sep 29, 2022

207: Healing from the Inside Out: A Deep Dive into Leaky Gut Syndrome Sep 22, 2022

Join us on this transformative episode of The Transformation Show as Janell dives deep into the fascinating and complex world of gut health, with a particular focus on Leaky Gut Syndrome. Often misunderstood, this condition is at the heart of a wide range of health challenges, from autoimmune disorders to everyday ailments. As Hippocrates wisely said, "All disease begins in the gut," and today, we explore just how true that is.

In this episode, we uncover the intricate connections between gut health and overall well-being, highlighting the often-overlooked subclinical levels of gut permeability that can wreak havoc on your health. Janell sheds light on how a damaged intestinal lining can lead to an imbalance in gut bacteria, tipping the scales in favor of harmful pathogens and setting the stage for various health issues.

We delve into the role of gluten as a key player in promoting intestinal permeability, triggering autoimmune responses, and exacerbating Leaky Gut Syndrome. But that's not all—our conversation spans the gut-skin axis, revealing how poor gut health can manifest in skin conditions like eczema, psoriasis, and acne. We also explore the gut's influence on hormones, from estrogen metabolism to cortisol regulation, and how this can impact everything from weight management to stress levels.

Janell doesn’t just highlight the problems; she also offers practical solutions. Discover actionable strategies to identify, manage, and heal Leaky Gut, including dietary adjustments, stress management techniques, and the importance of regular exercise. Learn how healing your gut can lead to improved energy levels, better skin, balanced hormones, and an overall higher quality of life.

We also take a look at cutting-edge therapies for gut health recovery, such as fecal microbiota transplantation (FMT) and personalized medicine, which represent the future of treating gastrointestinal diseases. Janell discusses the immense value of community and support networks in this healing journey, emphasizing how sharing your health transformation with others can make the process more manageable and fulfilling.

Tune in to learn:

The connection between gut health and autoimmune disorders, skin conditions, and hormone balance
The impact of gluten on gut permeability and overall health
How to identify the symptoms of Leaky Gut and take steps to heal your gut
The role of community support in your health journey and how to build it
Emerging therapies and the future of gut health treatment

Whether you're struggling with gut-related health issues or simply want to optimize your overall wellness, this episode is packed with valuable insights and practical advice to help you take control of your gut health and live your best life.

Learn more about Justin & Janell at www.TheTransformationLife.fitness.

206: The Root of All Disease - Part 2 Sep 15, 2022

205: The Root of All Disease - Part 1 Sep 08, 2022

Join Justin and Janell as they unravel the invisible threat to modern health - chronic inflammation. Underneath myriad chronic diseases lurks the cloaked menace of inflammation that often persists silently for years before showing any visible signs. This first part of our series helps you understand inflammation's covert workings, how it distinguishes from its acute counterpart, and the lifestyle habits that unknowingly fuel its harmful effects.

From the gym to your suppers, discover how inflammation intricately intertwines with your daily life. Starting with an examination of the role inflammation plays in body transformation, we dive into the cyclical relationship between inflammation and weight loss. The speakers also scrutinize the potent dietary contributors of inflammation hidden in our everyday meals - sugars, specific fats, refined carbs, and the lack of fresh produce.

Time Stamps

00:01:33: The role of inflammation

00:03:10: Causes and impact of chronic inflammation

00:07:26: Relation between fat cells and inflammation

00:10:31: Links between diet and inflammation

00:12:25: The impact of sugar, gluten, and alcohol on inflammation

00:16:11: Decisions and responsibility in health optimization

00:17:29: Metabolizing and different health programs overview

00:18:48: Dairy and its effects

00:20:49: Inflammatory effects of seed oils

00:23:59: Concerns about processed foods

00:26:46: Understanding EMFs and their potential health effects

00:27:31: Importance of managing stress

Learn more about Justin & Janell at www.TheTransformationLife.fitness

204: Reflections on 29029: Trusting the Process, Community Power, and Living in the Tens and Ones Sep 01, 2022

Reflections on 29029: Trusting the Process, Community Power, and Living in the Tens and Ones

In this reflective episode of The Transformation Show, Janell Yule and Alyson Happ revisit their transformative journey during the 29029 Everesting Challenge, offering deep insights into the mental and physical endurance required to scale 29,029 vertical feet. Through candid stories and personal experiences, they explore three powerful themes that are crucial to any transformational journey.

First, they discuss the importance of trusting the process—whether in a grueling physical challenge or in life’s broader pursuits. Janell and Alyson emphasize that progress is rarely linear, and that every step, no matter how small, is a purposeful part of achieving your ultimate goals. They share how faith in a structured plan and persistence, even in the face of setbacks, can lead to profound personal growth.

Next, they highlight the power of community. Drawing from their 29029 experience, Janell and Alyson explain how the support, accountability, and encouragement of a like-minded group can amplify your ability to push through challenges and achieve more than you ever imagined. They remind us that while personal strength is vital, the journey is often more rewarding—and successful—when shared with others.

Finally, they delve into the concept of "living in the tens and ones," inspired by adventurer Colin O'Brady. Janell and Alyson illustrate how reaching the highest peaks of success (the tens) often requires enduring the lowest points (the ones). By embracing these extremes, they demonstrate how pushing through discomfort and challenges not only brings you closer to your goals but also enhances the joy and fulfillment you experience when you achieve them.

This episode is packed with inspiration, actionable insights, and heartfelt reflections that will motivate you to trust your journey, lean into your community, and embrace both the highs and lows along the way.

Tune in to discover:

How to trust the process and stay committed, even when progress seems slow
The critical role of community support in achieving transformational success
The concept of "living in the tens and ones" and how it applies to your journey

Whether you’re facing a physical challenge, personal goal, or life transition, Janell and Alyson’s reflections from the 29029 Everesting Challenge will inspire you to keep climbing and reach new heights.

To learn more about 29029 visit https://29029everesting.com/

To learn more about and connect with Janell Yule visit www.TheTransformationLife.fitness and follow her on Instagram at https://www.instagram.com/janell.yule/

203: Scaling New Heights: The 29029 Everest Challenge Experience Aug 25, 2022

Scaling New Heights: Janell Yule and Alyson Happ Conquer the 29029 Everesting Challenge

In this empowering episode of The Transformation Show, Janell Yule, alongside special guest Alyson Happ, takes you on a journey of resilience, grit, and personal growth as they recount their unforgettable experience at the 29029 Everesting event. Imagine climbing the height of Mount Everest—29,029 feet—in just a few days. It’s not just about the physical endurance; it’s a test of mental strength, commitment, and the power of community.

Janell and Alyson share the raw, behind-the-scenes stories of how they prepared for this grueling challenge—balancing rigorous training with their busy lives, leaning into the support of their community, and pushing through the moments when giving up seemed easier. They open up about the mindset shifts that kept them going, the importance of setting audacious goals, and the transformation that happens when you step out of your comfort zone and into your power.

Whether you’re scaling literal mountains or tackling the mountains in your own life, this episode is packed with inspiration and actionable insights that will motivate you to keep climbing, no matter how steep the path ahead.

Tune in to learn:

How Janell and Alyson prepared physically and mentally for the 29029 Everesting event
The role of community and accountability in achieving big goals
Strategies for overcoming self-doubt and pushing through mental barriers
The transformative power of setting and achieving audacious goals

Join us for a conversation that’s not just about reaching new heights in fitness, but in life. It’s about showing up for yourself, taking massive action, and proving that you’re capable of more than you ever imagined.

To learn more about 29029 visit https://29029everesting.com/

To learn more about and connect with Janell Yule visit www.TheTransformationLife.fitness and follow her on Instagram at https://www.instagram.com/janell.yule/

Training the Most Important Part of Your Body Aug 18, 2022

The 3 Characters In Your Head You Need to Know for Transformation Success Aug 11, 2022

Weight Loss Won't Get You Out Of Bed Aug 04, 2022

3 Words That Will Change Your Life & Guarantee a Transformation Jul 28, 2022

Top 3 Limiting Beliefs You Need to Overcome to Achieve Your Body Transformation Goals Jul 21, 2022

How to Make Your Weekends Work For Your Transformation Instead Of Against It Jul 14, 2022

Why You Don't Take Action to Achieve Your Transformation Goals Jul 07, 2022

Success Isn't Linear Jun 30, 2022

194: Nutrition Strategies for Healthy Summer Eating - Part 2 Jun 23, 2022

In this episode ofThe Transformation Show, Janell Yule, sheds light on our approach to food and nutrition during the summer. Instead of giving in to the onslaught of summer temptations, Janell advises us on how to approach eating mindfully, without compromising on both health and enjoyment. She emphasizes the importance of conscious eating, and not labeling food as "good" or "bad." Instead, she encourages listeners to make choices that align with their health goals but also satiate their taste buds.

Janell also provides a four-question guide to conscious eating that listeners can readily implement. From considering the immediate impact of food on your body to questioning if it adds to your experience, these queries can guide listeners on a mindful eating journey. Debunking the idea of tagging food as off-limits, Janell invites listeners to embrace a wide range of foods, proving how no food is unhealthy when consumed in moderation.

Learn more about Janell Yule at www.TheTransformationLife.fitness and follow her on Instagram at www.Instagram.com/janell.yule.

193: Nutrition Strategies for Healthy Summer Eating - Part 1 Jun 16, 2022

This latest episode of The Transformation Show offers a deep dive into summer nutrition strategies with renowned nutrition expert Janell Yule. The summer season, as joyous and fun-filled as it can be, comes with unique dietary challenges. With a break from regular routine and a shift towards outdoor gatherings, barbecues, and potlucks, maintaining a balanced diet might seem like an uphill battle. However, Janell provides innovative strategies and tips for overcoming these challenges, while still relishing the delights of summer.

If you've always wondered how to leverage the abundant summer produce for better health, this episode is for you. Janell offers practical tips on how to integrate more vegetables into your daily meals, the convenience of frozen produce, and the art of vegetable grilling. We also touch on the important but often overlooked aspect of hydration, beyond just drinking water. Janell ends the episode by discussing intelligently navigating social gatherings and eating strategies for out-of-town stays. Join us on this journey as we transform the hot and fun-filled summer days into an opportunity for improving our nutritional habits.

Learn more about Janell Yule at www.TheTransformationLife.fitness and follow her on Instagram at www.Instagram.com/janell.yule.

The Organ of Longevity Jun 09, 2022

Broken Bow Short Term Rental Update Jun 02, 2022

10 Ways to Rest... For Maximum Productivity & Success May 26, 2022

Our Biggest Relationship Lessons So Far - Celebrating 10 Years May 19, 2022

What is Health - Part 2 May 12, 2022

What is Health? May 05, 2022

Going Through Grief Apr 28, 2022

10 Lessons I Learned On My First Run In Over A Decade - Part 2 Apr 21, 2022

10 Lessons I Learned On My First Run In Over A Decade - Part 1 Apr 14, 2022

183: Stomach Acid Matters: Unpacking Digestive Health Apr 07, 2022

Join us today as our host, Janell, delves into the understated world of stomach acid and its pivotal role in digestive health. Attempting to demystify stomach acid from merely being a corrosive fluid, she highlights its diverse functions from sterilizing food, activating enzymes, signalling digestion to protecting against leaky gut syndrome.

Janell also discusses the potential implications of low stomach acid or hypochlorhydria, which range from digestive discomfort, allowing harmful bacterial overgrowth to contributing to hormonal imbalances. This gives an enlightening perspective on how stomach acid impacts our overall vitality far beyond digestion. Ensuing the talk, she presents practical strategies to maintain and enhance stomach acid production, thereby forming an investment in one's holistic health.

Time Stamps:

00:01:30: Importance of stomach acid

00:02:10: Personal journey with gut health problems

00:03:10: Discovery of minimal stomach acid

00:04:03: Effects of stomach acid deficiency

00:05:06: Understanding stomach acid issues and treatments

00:05:23: What is stomach acid (hydrochloric acid)

00:06:10: Consequences of inadequate stomach acid

00:06:38: Link to autoimmune conditions

00:07:01: Seven important functions of stomach acid

00:10:28: Importance of proper protein digestion

00:14:17: Functions of the esophageal sphincter and pyloric sphincter

00:18:18: Causes and consequences of low stomach acid

00:19:11: Correlation between gut health and hormone health

00:20:00: Signs of low stomach acid

00:22:16: Causes of low stomach acid

00:23:11: Effects of high sugar diet and excessive coffee intake on stomach acid.

00:23:37: Importance of giving the body a break from digestion.

00:24:09: Mention of Gut Thrive program.

00:24:30: Effect of stress on stomach acid.

00:24:55: Role of stomach acid in health support.

00:26:51: Talking about reducing reliance on supplements.

00:27:11: Tips on improving stomach acid - using apple cider vinegar.

00:28:13: Incorporating ginger into diet.

00:29:05: Importance of thoroughly chewing food for better digestion.

00:30:26: The effect of limiting processed foods on digestion process.

00:30:47: Using digestive enzymes.

00:32:09: Avoiding eating too frequently.

00:32:29: Not drinking copious liquids during meals.

00:33:42: Benefits of digestive teas.

00:34:21: Undergoing a hydrochloric acid challenge under professional guidance.

00:35:25: Importance of a comprehensive gut healing program.

Learn more about Janell and Justin at www.TheTransformationLife.fitness.

3 Things You Need to Be to Achieve a Successful Transformation Mar 31, 2022

There's No Such Thing As Balance in Life Mar 24, 2022

Healthy Hormones - Part 2 Mar 17, 2022

Healthy Hormones - Part 1 Mar 10, 2022

Janell's 40th Birthday Mar 03, 2022

Embarking on a New Adventure & Expanding Our Comfort Zone Feb 24, 2022

4 Things to Get Straight If You Want to Lose Weight Feb 17, 2022

Knowing Your Nervous System - Part 2 Feb 10, 2022

Knowing Your Nervous System Feb 03, 2022

Feel the Fear & Do It Anyway Jan 27, 2022

Why You Know What To Eat & Don't Do It Jan 20, 2022

The Self-Nurtured Teacher w-Jill Loesch Jan 13, 2022

Janell is Climbing a Mountain...13 Times! Jan 06, 2022

How to Get Back to Working Out & Healthy Living Dec 30, 2021

Planning to Become the Best You in 2022 Dec 23, 2021

Are False Beliefs Keeping You From Real Solutions? Dec 16, 2021

Change Your Perception to Change Your Results Dec 09, 2021

Q&A Dec 02, 2021

Powerful Questions for the Holiday Season Nov 25, 2021

How to Lose Those Last 5 - 10 Pounds Nov 18, 2021

162: Natural Remedies to Boost Your Immune System and Fight Colds & Flu Nov 11, 2021

In this solo episode of The Transformation Show, Janell dives into an essential topic for staying healthy: natural remedies to boost your immune system and fight off colds and flu. With cold and flu season in full swing and immune health on everyone’s minds, Janell shares her expert knowledge, backed by years of study and personal experience, to help you stay strong and healthy all year long.

This episode focuses on how you can boost your immune system, not just with supplements, but with whole foods, lifestyle practices, and natural remedies. Janell emphasizes that exposure to viruses and bacteria is inevitable, but how your body responds to those exposures depends largely on the strength of your immune system. By integrating these natural remedies and boosting immune function, you can better protect yourself and feel empowered to take control of your health.

Key Takeaways:

The Gut-Immune Connection: About 80% of your immune system is housed in your gut, so maintaining good gut health is essential for a strong immune system. Poor gut health can compromise your immune response, making you more susceptible to illness.
11 Immune-Boosting Foods: Incorporate foods like garlic, turmeric, citrus fruits, red bell peppers, bone broth, fish, ginger, broccoli, sweet potatoes, spinach, and coconut/MCT oil into your diet for a daily boost to your immune system.
What to Avoid: Sugar and alcohol are major culprits in weakening your immune system, making it harder for your body to fight off illness. Reducing or eliminating these can improve your immune response and overall health.
Importance of Sleep & Stress Management: Sleep and stress, though not food items, are critical to immune function. If you’re not sleeping well or managing stress effectively, your immune system suffers. Focus on improving sleep hygiene and finding tools to manage stress.

Practical Tips for Fighting Colds & Flu:

Double Up on Nutrients: At the first sign of feeling rundown, increase nutrient-dense foods like soups with sweet potatoes, spinach, and ginger. Janell also recommends doubling up on supplements like multivitamins, vitamin D, and zinc for 7-10 days.
Oregano Oil: A powerful antiviral and antimicrobial remedy, oregano oil can help fight off pathogens. Be sure to use it in small doses and not for extended periods.
Colloidal Silver: This lesser-known remedy has antimicrobial and antibacterial properties. Janell explains how to use it safely for short-term immune support.
Herbal Teas: Teas like ginger, turmeric, echinacea, and "Breathe Easy" provide powerful plant compounds that help fight off illness and support the immune system.
Detox Baths & Humidifiers: Using essential oils in detox baths and sleeping with a humidifier can aid recovery by helping your body sweat out toxins and keeping sinuses moist.

Other Natural Remedies:

Essential Oils: Janell explains how to use protective blends of essential oils both topically and in your home environment to fight off illness.
Bone Broth: Drink bone broth regularly to support gut health and immune function, as it’s rich in essential nutrients and anti-inflammatory properties.

Next Steps:

Take action by incorporating these immune-boosting foods and natural remedies into your routine. Be proactive about your health, especially during cold and flu season, to keep your body strong and resilient.

Resources Mentioned:

Vibe Multivitamin and Coldbuster by Eniva Health
Kettle & Fire Bone Broth
Traditional Medicinals Herbal Teas
Oregano Oil & Colloidal Silver (available at Whole Foods or your local co-op)

Don’t Miss Out: Subscribe to The Transformation Show for more episodes packed with health, wellness, and mindset tips to help you transform your life and health journey.

161: Creating a Healthy Relationship with Sugar - Part 2 Nov 04, 2021

Welcome back to The Transformation Show! In this solo episode, Janell dives into part two of how to cultivate a balanced and healthy relationship with sugar. Building on last week’s discussion, she offers five practical, actionable strategies to help you enjoy sugar without compromising your health goals or wellbeing.

If you haven’t listened to part one yet, we recommend starting there for a comprehensive understanding of sugar’s impact on our immune system, hormones, and overall health. In today’s episode, Janell breaks down how to shift from over-reliance on sugar to a more mindful, nourishing approach. Perfect timing as we head into the holiday season, these tips will help you feel empowered, intentional, and in control with your choices.

In this Episode, You’ll Learn:

Abstaining vs. Moderating: Discover which approach suits you best and why understanding this can ease anxiety around sugar.
Choose Better Sugars: Learn how swapping refined sugars for natural alternatives can support your health.
Establish Healthier Coping Mechanisms: From managing stress to emotional eating, Janell shares ways to break free from using sugar as a default comfort.
Cut Out Hidden Sugars: Tips on identifying and eliminating hidden sugars in common foods so you can cut down effortlessly.
Support Your Body with the Basics: The importance of hydration, sleep, and balanced meals to prevent sugar cravings and keep your immune system strong.

Takeaway: Having a healthy relationship with sugar is not about total deprivation. It’s about enjoying it mindfully, making conscious choices, and supporting your body so that you can feel your best mentally, physically, and emotionally.

Resources Mentioned:

21-Day Detox Program – Janell’s guide to resetting your habits and reducing sugar.
Gut Thrive in 5 for those interested in a personalized approach to improving gut health and reducing sugar cravings.

Enjoyed the Episode? Leave us a review! Your feedback helps us reach and transform more lives.

Follow Janell on Instagram @janell.yule

160: Creating a Healthy Relationship with Sugar - Part 1 Oct 28, 2021

In this solo episode, Janell dives deep into the science of sugar and its effects on our physical, mental, and emotional health. As we enter the holiday season—a time Janell refers to as “sugar season”—she breaks down how sugar affects everything from immune function to mood regulation. This episode aims to raise awareness about sugar’s impact and provide a foundational understanding before Part 2, where Janell will share practical steps for building a healthy relationship with sugar.

Key Points Covered:

Why Sugar Matters, Especially Now:
- As the holiday season approaches, sugar consumption typically spikes, along with a rise in illnesses. Janell encourages listeners to consider if “cold and flu season” could more accurately be called “sugar season” due to the increase in sugar-laden celebrations.
- Sugar consumption, lack of sleep, less sunlight, and seasonal stress all affect immune health.
Sugar and the Immune System:
- Sugar suppresses the immune system, making us more susceptible to illness. With most of our immune system in the gut, sugar's effect on gut health is critical.
- Refined sugar feeds “bad” bacteria, leading to gut dysbiosis and weight gain resistance. For individuals struggling with weight loss, excess sugar can be a contributing factor.
Gut Health and Sugar:
- The importance of a balanced gut microbiome: ideally, 85% of gut bacteria should be “good” and 15% “bad.” However, for many, this is reversed, contributing to health issues.
- Sugar promotes “leaky gut,” which can lead to autoimmune conditions such as rheumatoid arthritis and Hashimoto’s thyroiditis.
- Epigenetics reminder: Although genetics play a role in health, lifestyle choices can help manage risks associated with a family history of autoimmune diseases.
Sugar Cravings and Addiction:
- Sugar can be highly addictive, with food scientists engineering processed foods to stimulate dopamine, creating a cycle of cravings.
- Excessive sugar intake can cause dependency as the brain seeks dopamine hits, similar to social media interactions. This can lead to “sugar cravings” that aren’t about willpower but are instead rooted in physiological imbalances.
Impact on Mood and Mental Health:
- Sugar can lead to short-term “comfort” and “feel-good” feelings, but it often follows with mood swings due to blood sugar highs and lows.
- The connection between sugar intake, cortisol, and insulin: Sugar causes blood sugar spikes and crashes, putting stress on the body and potentially leading to anxiety and depression.
Hormonal Effects of Sugar:
- High sugar intake can decrease testosterone levels, affecting both men and women. Low testosterone levels are associated with decreased energy, reduced lean muscle mass, and lower libido.
- Dysregulated cortisol and blood sugar due to sugar intake can further impact hormone balance, affecting mood and physical well-being.
Inflammation and Disease:
- Sugar is a major contributor to inflammation, which can worsen existing health issues and amplify symptoms of any existing physical ailments.
- Chronic inflammation is linked to increased disease risk, making it crucial to limit sugar and reduce inflammation for overall health.
Nutritional Deficiencies and Sugar’s Depleting Effect:
- Sugar can deplete essential nutrients, hindering the body’s ability to detoxify, maintain a strong metabolism, and stay hydrated.
- Sugar is often paired with other inflammatory ingredients like gluten, which can exacerbate inflammation and increase discomfort for those with sensitivities.

Takeaway Exercise: Janell encourages listeners to reflect on their current sugar intake and consider the ways it might be affecting their health, mood, and immune resilience. While reducing sugar intake might seem overwhelming, becoming more aware of its effects is the first step toward a healthier relationship.

Teaser for Part 2: In the next episode, Janell will dive into five actionable strategies for forming a healthy relationship with sugar, helping listeners navigate the holiday season without depriving themselves. She’ll share practical steps for enjoying favorite treats in a mindful way while supporting overall health.

Reflection Questions:

How much refined sugar do you typically consume during the holiday season?
Do you notice any changes in your energy, mood, or health after consuming sugary foods?
Are there specific foods or situations that trigger your sugar cravings?

Call to Action: Be mindful of your sugar intake as you move into the holiday season. Reflect on how sugar impacts your body and mood, and stay tuned for next week’s episode where Janell will share tools to support a balanced approach to enjoying sugar.

Resources Mentioned:

Gut Thrive in 5 for those interested in a personalized approach to improving gut health and reducing sugar cravings.

Follow Janell on Instagram @janell.yule

The P-P Loop Oct 21, 2021

158: Rethinking the Relationship between Weight Loss and Health Oct 14, 2021

In this thought-provoking podcast episode of The Transformation Show, hosts Justin and Janell challenge the conventional narrative surrounding the journey to weight loss. Despite common misconceptions, they argue that achieving a healthy body and maintaining holistic wellness are crucial to not just losing excess weight but bypassing the harmful cycle of yo-yo dieting.

This episode puts down the limitations of conventional wisdom, which primarily advocates for reduced calorie intake and boosted exercises. Instead, our hosts shed light on recognizing the body's critical indicators of health - absence of inflammation, hormonal balance, and efficient gut performance. They highlight the actual simplicity that attaining a healthy body naturally leads to productive, sustainable weight loss.

Timestamps:

00:01:15: Misconceptions about Losing Weight and Getting Healthy

00:02:33: Personal Experiences and Shifts in Mindset on Weight Loss

00:03:13: Dangers of Unhealthy Weight Loss Methods

00:05:50: Five Areas to Address for Optimal Health and Maintaining Weight

00:06:37: Importance of Blood Sugar Regulation

00:10:07: Role of Cortisol and Hormonal Balance in Weight Loss

00:13:15: Effects of Safety, Physiologically and Psychologically, on Weight Loss

00:14:54: Importance of Gut Health in Disease Prevention and Weight Control

00:18:05: Importance of a Balanced Gut Microbiome

00:19:19: Addressing Overgrowth of Yeast or Candida for Better Health and Weight Control

00:19:49: Understanding availability and importance of reaching out

00:20:05: Factors negatively impacting gut health

00:20:34: Importance of continual work on hormonal health and gut health

00:21:00: Recommendations for testing and understanding gut health

00:21:28: Importance of optimal detoxification for weight loss

00:22:39: Understanding detoxification from a hormonal perspective

00:23:47: Awareness on everyday toxins

00:24:23: Simple detoxification practices

00:25:33: Importance of conscious choices for healthier living environment

00:26:09: Blood sugar, hormones, gut health, detoxification, and mitochondria health

00:26:16: Discussion on mitochondria health and metabolic flexibility

00:28:40: Seeking guidance from a health practitioner for optimizing health

00:31:10: Understanding the role of a health practitioner and personal trainer

00:31:54: Closing thoughts - You get healthy and then you lose weight

Learn more about Justin & Janell at www.TheTransformationLife.fitness

The Joi Is In the Journey - An interview w/Holly Joi Rigsby Oct 07, 2021

Who Are You BEING? Sep 30, 2021

You're a Meaning-Making Machine Sep 23, 2021

Janell's 600 Mile Journey Sep 16, 2021

HELP! My Workout Isn't Working... Sep 09, 2021

3Cs to a Comeback Sep 02, 2021

3 Lessons from Justin's Back "Injury" Aug 26, 2021

Routine Sets You Free Aug 19, 2021

Fear As Your Ally Aug 12, 2021

Whip Cream on Poop Aug 05, 2021

Happiness Is An Inside Job Jul 29, 2021

Decide Your Destiny Jul 22, 2021

Inaction vs In Action Jul 15, 2021

I Don't Have Time For That Jul 08, 2021

A New Way to Think About Transformation Jul 01, 2021

Making Gainz for the Long-Term Jun 24, 2021

Stopping Self-Sabotage Jun 17, 2021

You are the CEO of Your Life Jun 10, 2021

Procrastination & Perfectionism: A Production-Paralyzing Pair Jun 03, 2021

Motch Across America May 27, 2021

The Only Wrong Decision is Indecision May 20, 2021

Reiki Transformation w/Holly Busse May 13, 2021

Overcoming Overwhelm May 06, 2021

Strong Women Lift Each Other Up: Interview with Author Molly Galbraith Apr 29, 2021

Guardrails Make It Easier Apr 22, 2021

Free Days - The Secret to Greater Results Apr 15, 2021

Why You Can't Stick to Your Nutrition & Exercise Program Apr 08, 2021

Let It Go To Get It Apr 01, 2021

The Lily Pads to Your Dreams Mar 25, 2021

Heart Rate Based Training: The Good, The Bad, and The Very Ugly Mar 18, 2021

The Not-So-Basic Fundamentals of Nutrition Mar 11, 2021

I'll Be Happy When... Mar 04, 2021

Ask The Trauma Therapist Feb 25, 2021

Happy Transformation Day! Feb 18, 2021

Self-Care: It's Not What You Think Feb 11, 2021

What To Do When It Isn't Working - Part 2 Feb 04, 2021

What To Do When It's Not Working - Part 1 Jan 28, 2021

Why The Gym Didn't Work For You Jan 21, 2021

4 Reasons NOT To Do A Weight Loss Challenge Jan 14, 2021

The Fundamentals Jan 07, 2021

New Decisions for the New Year Dec 31, 2020

Working OUT vs. Working IN Dec 24, 2020

The Triangles: Ordinary Approach vs Successful Approach to Life Dec 17, 2020

Mailing It In For The Holidays Dec 10, 2020

113: The Four Stages of Mindset Dec 03, 2020

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

Key Takeaways:

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

Practical Insights:

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

Strategies for Growth:

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

Reflection Questions:

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

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

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

Say It With Gratitude Nov 26, 2020

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

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

Key Takeaways:

Mindset Matters: Shifting from Survival to Joy

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

Nutrition: How to Enjoy the Holidays Mindfully

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

Exercise: Consistency Over Perfection

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

Stress Management: Finding Peace in the Chaos

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

Supplementation: Supporting Your Body During the Holidays

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

Managing Your Minimums

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

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

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

Have Faith & Take Action!

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

There's Always Something Good Nov 05, 2020

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

The Dark Side of Weighing Yourself Oct 22, 2020

RISE: An Interview with John Bair Oct 15, 2020

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

A Better Approach to Achieving Transformation Oct 01, 2020

The Truth About Self-Integrity Sep 24, 2020

What Matters Becomes Matter Sep 17, 2020

Summer Series: Identity Sep 10, 2020

BONUS: Interview with Pat & Holly Rigsby Sep 08, 2020

Summer Series: Gratitude Sep 03, 2020

Summer Series: Progress Not Perfection Aug 27, 2020

Summer Series: Motivation is a Myth Aug 20, 2020

96: Locking in Good Habits to Transform Your Life Aug 13, 2020

Welcome to another compelling episode of "The Transformation Show." Today, we dive into the profound impact of habits on achieving goals. In our summer series challenge, we explore how recognizing and shaping habits is crucial for success. Join us as we uncover insights from leading habit books and psychological theories to break down the habit loop — cue, routine, and reward. Gain practical strategies to rewire your habits for optimal results and learn how to align your daily actions with your aspirations, setting you on a path to transformation.

In this journey to understand the power of habits, discover how the habit loop plays a pivotal role in habit formation. We’ll share actionable tips and real-life examples to help you substitute detrimental routines with beneficial ones. Whether you're battling evening sweet cravings or digital distractions, learn how to make lasting changes that align with your long-term objectives and foster a healthier, more productive lifestyle.

We'll also discuss the influence of dopamine on habit formation and the importance of understanding your personal triggers and rewards. Tune in to learn how to harness the power of habits to elevate your daily routines and achieve your goals. Don't miss this opportunity to transform your habits and, ultimately, your life.

For more information about Justin & Janell Yule visit www.TheTransformationLife.fitness

Summer Series: Outer Order, Inner Calm Aug 06, 2020

BONUS Episode: Big T, Little T - Trauma Talk with Julie Stender Aug 04, 2020

93: Mastering Stress - How to Manage Your Body’s Response and Find Balance Jul 30, 2020

In this insightful episode of The Transformation Show, Janell and Justin dive deep into the topic of stress management and how understanding your body’s response to stress is key to achieving long-term health and wellness. Building on their previous episode, Stress 101, they break down the difference between eustress (positive stress) and distress (negative stress), and explain how chronic stress can wreak havoc on both your physical and emotional well-being.

Key Topics Covered:

Eustress vs. Distress: Not all stress is bad! Learn the difference between beneficial stress that helps you grow and harmful stress that leads to chronic health issues.
Internal vs. External Stress: Janell explains how stress isn’t always caused by external factors like work or relationships; it can also be triggered internally by issues like gut imbalances, blood sugar dysregulation, or even inflammation.
The Fight or Flight Response: Discover how chronic stress can push your body into a constant state of "fight or flight," leading to elevated glucose levels, hormone imbalances, poor sleep, and even weight gain.
The Power of Decision: Justin and Janell highlight the importance of making a conscious decision about stress—how you respond to stress, rather than trying to eliminate it, can transform your health.
Practical Stress Management Tools: Janell shares some of her go-to strategies for managing stress daily, including yoga, gratitude journaling, and incorporating more rest and relaxation into your life to activate the parasympathetic (rest and digest) nervous system.

Tune in to learn:

Why your body can’t tell the difference between real and perceived stress
How to recognize internal stressors that could be affecting your health
Simple daily habits to bring your body into a state of healing and relaxation
How prolonged stress can impact your immune system, hormones, and overall vitality
The importance of shifting your mindset around stress to create lasting transformation

Whether you’re dealing with chronic stress or looking for ways to improve your overall well-being, this episode is packed with practical advice and empowering insights that will help you manage stress more effectively and improve your health from the inside out.

To learn more about Justin & Janell visit www.TheTransformationLife.fitness.

Summer Series: 2 States of Being Jul 23, 2020

Summer Series: Training vs. Exercise Jul 16, 2020

BONUS Episode: Mindset & Money Consciousness w/Michelle Cooper Jul 14, 2020

Summer Series: 7 Foundational Nutrition Habits Jul 09, 2020

Summer Series: The Power of Decision Jul 02, 2020

BONUS Episode: A Conversation About Racial Inequality w Jill Slipper Scholtz Jul 01, 2020

Summer Series Kickoff Jun 25, 2020

85: What You Need to Understand About Stress Jun 18, 2020

In this episode of The Transformation Show, Janell Yule explore the ever-present issue of stress and its significant impact on our lives.

Understanding the Physiological Mechanics of Stress

Janell starts by investigating how stress manifests in our bodies through the nervous and endocrine systems. You’ll learn about the roles of the sympathetic and parasympathetic systems and the HPA axis in regulating our response to stress. She also talks about the critical role of cortisol, the "stress hormone," and how it affects our overall health.

The Implications of Chronic Stress

Chronic stress can lead to a host of mental and physical health issues, from weight gain to disrupted sleep patterns. In this episode, Janell discuss these severe implications and provide actionable strategies for managing stress effectively.

Strategies for Effective Stress Management

Janell shares practical tips to help you manage stress, including:

Relaxation Techniques: Incorporate practices like deep breathing, meditation, and yoga into your routine to help calm your mind and body.
Balanced Diet: Maintain a diet rich in whole foods to support your body's ability to handle stress.
Regular Exercise: Engage in physical activity to boost your mood and reduce stress hormones.
Seeking Professional Help: Don’t hesitate to reach out for professional support when necessary.

By understanding and managing stress, you can pave the way for achieving your health and fitness goals amidst life’s challenges.

Tune in to Episode 85 of The Transformation Show to gain insights and strategies to better manage stress and improve your overall well-being.

To learn more about Janell Yule visit www.TheTransformationLife.fitness or follow her on Instagram at https://www.instagram.com/janell.yule/

The Problem Isn't The Problem Jun 11, 2020

Be the Change You Wish to See in the World Jun 04, 2020

4 Blessings of Failure May 28, 2020

The Quality of Your Story is the Quality of Your Life May 21, 2020

The Comparison Trap May 14, 2020

Health vs. Wealth & Be the Leader May 07, 2020

78: Empowering Immunity: The Critical Role of Gut Health Apr 30, 2020

In this powerful episode of The Transformation Show, Janell Yule takes you on an enlightening journey into the intricate relationship between your gut and your immune system. With the ongoing health challenges posed by the COVID-19 pandemic, there’s never been a more critical time to optimize your gut health and boost your natural defenses.

Our gut is home to trillions of bacteria that form a delicate ecosystem, constantly balancing between beneficial and harmful microbes. This balance directly impacts not only your digestion but also your immune response. When that balance tips in favor of the harmful bacteria, the effects can be far-reaching, leading to a weakened immune system and increased susceptibility to autoimmune conditions.

In this episode, we explore the gut microbiome, uncovering how this “second brain” influences everything from inflammation to immune function. Janell breaks down the science behind gut permeability and explains why a well-balanced gut is the foundation of a strong immune system. You’ll also discover practical, actionable steps to restore and maintain this balance, helping you fortify your body’s natural ability to ward off illness.

Tune in to learn:

How gut health and immunity are intricately connected
The role of beneficial bacteria in fighting off infections
The impact of an imbalanced gut on autoimmune conditions and overall health
Actionable strategies to improve your gut health and boost immunity naturally

Whether you’re dealing with chronic health issues or simply want to strengthen your immune system, this episode is packed with insights and tips that will empower you to take control of your gut health and build a stronger, more resilient body.

To learn more about Janell Yule and connect with her visit www.TheTransformationLife.fitness

Get to Know Us a Little Better Apr 23, 2020

GrayTonic - Interview with Kari Schwear Apr 16, 2020

Embrace the Suck Apr 09, 2020

Resistance vs Acceptance Apr 02, 2020

Not Just Another Corona Conversation Mar 26, 2020

Simplifying Nutrition Mar 19, 2020

Gamification of Fitness Mar 12, 2020

Are You Interested or Are You Committed? Mar 05, 2020

Supplement Seminar Q&A with Andrew Baechler, CEO of Eniva Health Feb 27, 2020

Supplement Seminar with Andrew Baechler, CEO of Eniva Health Feb 20, 2020

67 - Enroll Your Reticular Activating System (RAS) to Transform Your Life Feb 13, 2020

n this insightful episode of The Transformation Show, Justin and Janell delve into the intricacies of decision-making and the power it wields in personal transformation. They discuss how a person's ability to make conscious and definitive decisions can liberate them from the paralyzing effect of uncertainty and pave the way to acquiring their desired life. A discussion on how beliefs work in tandem with perception uncovers how they shape our lives, influencing how the world appears and the opportunities we encounter. Understanding your belief system while challenging and reshaping its nature can lead to a transformative effect on our lives.

The hosts also explore the working mechanism of the Reticular Activating System (RAS), likening it to a lens that filters relevant experiences and determines what captures our conscious attention. By aligning our goals with our RAS, we can uncover resources previously unseen; this, they argue, has important consequences for personal goal attainment. Emphasizing the understanding of RAS as more of a practical than theoretical exercise, the hosts underscore the profound implications it carries for personal advancement.

Time Stamps:

00:00:55: The reticular activating system (RAS)

00:07:26: Applying the RAS to create new opportunities and achieve goals

00:09:03: Using RAS to cultivate an attitude of gratitude

00:11:13: The effects of decision making on the RAS

00:13:58: Summary and reflections

00:15:11: Reticular Activating System Discussions

00:19:01: Changing Beliefs and Decisions

To learn more about Justin & Janell or connect with them, visit www.TheTransformationLife.fitness

Intermittent Fasting Feb 06, 2020

Legendary Life Jan 30, 2020

Get Outside of Your Identity Box Jan 23, 2020

Weight Loss 2.0 Jan 16, 2020

62: Why We Stopped Offering Weight Loss Challenges Jan 09, 2020

61: Choosing the Right Fitness Program Based on Your Budget, Goals, and Personality Jan 02, 2020

60: Recovery Is When You Actually Improve Dec 26, 2019

59: Falling Short on Your 2019 Goals Dec 19, 2019

58: Getting a Jump Start on the New Year Dec 12, 2019

57: Comparison is the Thief of Joy Dec 05, 2019

56: Not Your Grandmother's Gratitude Nov 28, 2019

55: Exercise Is For More Than Weight Loss Nov 21, 2019

54: Thriving Through The Holidays Nov 14, 2019

In this episode of The Transformation Show, Justin and Janell dive into strategies to thrive, not just survive, during the holiday season. Shifting away from traditional "holiday survival" tactics, they focus on how to make intentional choices around holiday food, stress, and family obligations that genuinely serve your health and happiness. From navigating nostalgic foods to visualizing successful scenarios, this episode offers practical tips for staying grounded, connected, and joyful during this busy season.

Key Topics Discussed:

Thriving vs. Surviving the Holidays
- Why mindset matters: shifting from "surviving" to "thriving" can set a more positive tone.
- Emphasizing wellness and joy over obligatory indulgences and stress.
Handling Food and FOMO Marketing
- How to mindfully enjoy holiday foods without falling into marketing traps like seasonal drinks and treats.
- Recognizing the impact of nostalgic or traditional foods on your well-being and making conscious choices.
Planning Ahead & Visualization Techniques
- Prepare mentally for holiday gatherings by visualizing positive choices.
- Practicing visualization helps create “memory files” that aid in sticking to desired behaviors even in challenging moments.
Managing Family Dynamics and Obligations
- Recognizing and rethinking holiday obligations that may not serve you.
- Tips on gracefully setting boundaries around travel, social obligations, and family expectations.
Creating Your Ideal Holiday Season
- Defining what brings you true joy during the holidays and focusing on those activities.
- Avoiding burnout by choosing rest, self-care, and quality family time that aligns with your values.
Maintaining Fitness and Wellness Habits
- Why it’s essential to stay consistent with workouts and other wellness practices, even in the busy holiday months.
- How keeping up with your fitness routine can help reduce stress and maintain energy levels.

Takeaways:

Embrace the power of intentionality and mindset to enjoy a fulfilling holiday season.
Small, incremental changes can yield significant results over time.
Remember, the holidays are what you make them—define your joy, set boundaries, and don’t let obligations override your wellness.

Subscribe & Connect: If you found value in this episode, please subscribe to The Transformation Show, leave a review, and share it with someone who might benefit from a healthy holiday mindset!

Connect with us on Instagram:

Justin: @justin.yule
Janell: @janell.yule

53: Working Out When Life Throws You Curve Balls Nov 07, 2019

52: Legendary Mindset Insights Oct 31, 2019

51 - The 5 Primary Drivers & How Your Beliefs Shape Your Destiny Oct 24, 2019

Justin and Janell discuss the essence of breaking the cycle of inaction to transform our lives truly. They provide insightful strategies to address and reinterpret the limiting beliefs that have kept us stagnant. They emphasize the significance of pivoting from a mindset of struggle to viewing personal goals as attainable. Expounding on the transformation process, they discuss the importance of taking personal responsibility and developing healthier, more empowering beliefs.

In this episode, they introduce the concept that beliefs are decisions, and not static aspects of our psyche. By understanding our beliefs as decisions we have made, we empower ourselves to make newer decisions that can redefine who we are and the life we aspire to have. They also explore the transformation that results when these new decisions lead to a shift in our thoughts and actions, attracting opportunities that align with our newly established beliefs.

Exploring the concept of Neurosculpting, they reveal how we can consciously alter our brain's neural connections to serve our desired goals. They discuss the essential role of the Reticular Activating System (RAS) in our brain, which filters experiences and focuses our attention on what aligns with our beliefs. They conclude by associating moments of suffering as opportunities to identify and challenge outdated beliefs, thus creating an environment for personal transformation. This episode promises to equip listeners with strategies to leverage the power of their brains toward personal development and goal attainment.

Time Stamps:

00:01:01: Introduction to the episode's topic: "The Five Primary Drivers"

00:01:46: Explanation of The Five Primary Drivers

00:02:54: Effects of these drivers

00:03:37: Link between these drivers and physiological reactions

00:05:02: Connection between beliefs, thoughts, feelings, actions, and results

00:07:00: Understanding the impacts of these thoughts and feelings

00:09:57: How actions dictate results

00:11:51: Reinforcement of beliefs through results

00:13:59: Understanding guilt vs shame

00:16:04: Introduction to changing beliefs

00:17:15: Explaining the concept of the psycho cybernetic loop

00:17:22: Beginning of a guide on how to change beliefs

00:17:31: Defining Beliefs

00:18:19: Influence of Early Choices on Beliefs

00:19:16: Transformation Through Decision Making

00:20:27: Early Life Impacts on Decision Making

00:21:36: Prejudices and Beliefs

00:22:01: Permission to Change

00:23:49: Actions for Decisions

00:24:57: Brain's Role in Decision Making

00:26:28: Attraction, Enrolment, and Activation

00:27:58: Importance of Perceptions

00:29:02: Decisions Influence on Perception

00:30:09: Manufacturing Synchronicity

00:32:54: Impact of Decisions on Destiny

00:33:21: Imagining and Creating Images.

00:34:00: The importance of imagination in the brain

00:35:14: Visualization, brain activity and creating future memories

00:36:19: Announcement of upcoming workshop

00:37:12: Challenging conflicting beliefs

00:38:58: The shift from limiting to empowering beliefs

00:40:44: Evidence supporting new empowering decisions

00:42:07: Daily evidence gathering

00:43:01: Neurosculpting and brain reconditioning

00:46:07: Lining up actions with beliefs and goals

To learn more about Justin and Janell or contact them visit www.TheTransformationLife.fitness

50: Interview with Erin & Rod from Teamwork Bloomington Oct 17, 2019

49: Sugar Season: How to Stay Healthy During the Holidays Oct 10, 2019

In this episode of The Transformation Show, Justin and Janell tackle a timely topic as we head into the colder months: how to stay healthy during the holiday season, which they refer to as "Sugar Season." As the holidays approach, filled with sugary treats and busy schedules, it’s common for people to experience more illness and weight gain. But Justin and Janell provide practical strategies to maintain your immune system, balance nutrition, and stay fit during the busiest time of year.

They share insights on how sugar, stress, and poor sleep habits suppress the immune system, making people more susceptible to colds and the flu. Janell highlights how most of the immune system is housed in the gut and explains how to strengthen it through proper nutrition, supplements, and movement. They also touch on the importance of sleep, minimizing stress, and staying active, even when holiday obligations pile up.

Whether you’re traveling, managing holiday parties, or simply trying to stay on track through the winter, this episode provides valuable tips on how to stay healthy and avoid the usual “cold and flu” season pitfalls.

Key Takeaways:

"Sugar Season" Explained: The increase in sugar consumption during Halloween, Thanksgiving, and Christmas weakens the immune system, leading to more sickness and weight gain.
Gut Health & Immunity: A large part of your immune system resides in your gut. Prioritizing a healthy gut through probiotics, prebiotic foods, and reducing sugar can help maintain immunity.
Effects of Stress & Alcohol: Stress around holiday obligations, lack of sleep, and excess alcohol intake all suppress the immune system. Being mindful of alcohol and managing stress can boost your body’s resilience.
The Importance of Sleep & Movement: Adequate sleep and consistent exercise, even in cold weather, are critical to keeping the immune system strong and avoiding illness.
Actionable Supplements: Janell and Justin recommend upping vitamin D, taking probiotics, and using natural supplements like oregano oil, bone broth, and colloidal silver to support the immune system during the winter months.

Practical Tips:

Limit sugar and alcohol, especially as they spike during the holidays.
Increase your intake of probiotic-rich foods and vegetables to support your gut.
Stay active, even if you’re busy. Short walks or light workouts can help maintain your immune function.
Consider supplements like vitamin D and probiotics to fortify your defenses as the days get shorter.

Resources Mentioned:

Vibe and Vibe Fusion by Eniva Health
Kettle & Fire Bone Broth
Traditional Medicinals Herbal Teas
Cold Buster Supplement from Eniva Health

Next Steps:

Take control of your health this holiday season by being proactive with your immune support. Try the tips and supplements suggested by Justin and Janell, and keep the “Sugar Season” in check.

Don’t Miss Out: Subscribe to The Transformation Show for more episodes on health, mindset, and wellness to help you navigate the holidays and beyond.

48: How to Make a Transformation When Your Friends and Family Are Not Interested Oct 03, 2019

47: Set Up Your Environment for Success Sep 26, 2019

46: How to Change Your Habits Sep 19, 2019

45: Why We Stopped Drinking Sep 12, 2019

44: It’s Time to Reboot Your Exercise Routine Sep 05, 2019

Has your exercise routine suffered over the summer holiday? Now that September is here it’s a great time to take advantage of fall and get back into a regular fitness routine. Fall is considered the 2nd January in the world of fitness. People begin to get a bit less busy and have time to think about themselves more. Are you ready to see what you can do to reboot your exercise routine? Listen to this episode to discover tips and tricks to get back on the fitness wagon.

Outline of This Episode

[2:22] We have a wavy line of consistency
[7:23] Why a detox?
[10:43] Certain times of year make more sense to do a detox or reboot
[15:55] Why is a mindset reboot important?
[20:24] How do you make it into a daily or weekly practice?

The wavy line of consistency

Let’s face it, it’s hard to maintain consistency with your diet and exercise. Our straight line to transformation is actually more like a wave. You’ll probably never achieve that straight line that you envision but you can make those waves smaller. As fall begins this is a good time to get back into some good habits. We tend to slow down more. The days begin to get shorter, you may get more sleep and find time to shift your focus back to yourself. Taking a challenge is always a good way to shift your focus back to yourself. Find out how you can shift your focus and make that wavy line of consistency a bit less wavy.

Why detox?

Detox isn’t something you do for 7 days or 3 weeks. Detox happens every day in your body. Your liver and skin are your main detoxification organs. But there are things you can do to support your liver as it detoxes your body. Avoiding alcohol, sugar, and processed foods can help your liver not have to work so hard. Refined oils also cause a lot of inflammation in your body. Limiting the number of times you eat out can really help minimize the amount of refined oil that you consume. Have you ever done a detox?

Certain times of year make more sense to do a detox or reboot

During the summer you might be exposed to more sun or eating out more. Vacations are a prime time for processed food overload. You may have overloaded your body, but you can help it out by stepping away from the toxic load. Detoxing is like rebooting your computer. When you remove sugar, alcohol, dairy, and gluten you can help your body detox naturally. You don’t have to remove them all. But if you have never done a full-on elimination you should. You’ll never truly understand how food is affecting you if you haven’t experienced a full detox. A detox kit can help get you over the hump and rid you of those sugar and carb cravings that happen during detox.

Why is a mindset reboot important?

Let’s face it, there is a lot going on in life. Occasionally you need to shift your focus back to yourself. It is important to tune into how your thoughts are creating your emotions which are creating your actions which are creating your results. Take some time to dive into family, fitness, fun. Try adding things into your life like a daily gratitude practice, more water, or more veggies. You can also consider removing something that is not serving you any longer. What do you need to do for your emotional well being?

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

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

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

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

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

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

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

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

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

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

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

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

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

7 Foundational Habits of Total Nutrition Jun 20, 2019

When many people think about changing their eating habits they often forget to consider their total nutrition. A lot of people focus on taking things out of their diet when they should actually think about putting things into their diet. When you think about adding things to your diet you begin to think in terms of abundance rather than lack. How have you been thinking about your total nutrition? Do you think about adding or subtracting things from your diet? Listen to this episode to hear what you can add to your diet to ensure that you are getting everything you need to live a healthy life.

Outline of This Episode

[1:22] Water is so important!
[5:29] Eat protein with every meal
[10:41] Eat non-starchy vegetables
[19:02] Replace unhealthy fats with healthy fats
[23:12] Time your carbs
[25:45] Eat whole foods
[32:06] Drink zero-calorie beverages

7 habits you can remember to ensure total nutrition

Drink more water. Yes, we know we talk about this a lot, but it’s because drinking enough water is so important! Make sure to drink half your body weight in ounces of water each day. You’ll want to add even more if you have been eating things you wouldn’t normally eat. You can add lemon, frozen berries, or cucumber to change the taste. What do you like to add to your water to ensure you drink enough?
Eat protein with every meal. Did you know that most women need 100 grams of protein a day and most men need 160 grams of protein? A portion of protein equals about a palm-size of meat. If you have trouble getting enough protein then consider using whey protein isolate in your protein shakes.
Eat non-starchy vegetables with every meal. First, let’s define what a is a non-starchy vegetable is. Basically, it’s any vegetable besides winter squashes. And sorry but, peas, corn, and potatoes (these are carbs) are also not included. Non-starchy vegetables are nutritional powerhouses that contain many micronutrients. One way to cheat is to sneak veggies into your diet by adding spinach to your shakes. If you still are having a hard time eating enough vegetables, find ways to replace vegetables for carbs.
Eat healthy fats with each meal. Healthy fats include coconut oil, olive oil, ghee, bacon grease, and avocado. Try not to use canola or vegetable oils when cooking. Remember you’re not trying to add fat, just switch to healthier oils. It’s easy to overdo it on the healthy fats by adding too many nuts or avocados to a salad. What do your salads look like?
Time your carbohydrates. It’s best to eat carbs post workout and before sleep. Timing this can be tricky, so figure out what works best for you. If fat loss is your goal then be aware of how many carbohydrates you’re getting as well as the timing of them. If you slip up don’t worry, just make a different choice at the next meal. Where are you getting your carbohydrates? Are they coming from quinoa or wild rice? Or are they baked goods? Make you’re eating complex carbs from whole sources rather than simple carbohydrates from baked goods or packaged foods.
Eat a wide variety of whole foods. A good rule of thumb is don’t eat things that come in a package. Another rule is, can you pronounce and read the ingredients? If your grandmother wouldn’t recognize it as food then don’t eat it. Eat things that will go bad in a reasonable amount of time
Drink zero-calorie beverages (but not diet soda!). Sodas, alcohol, juices, and those fancy coffees are all full of calories and have little or no nutritional value. Try adding supplements, lemon, cucumber, or berries to your water and skip the empty calories and excess sugar.

Think of total nutrition in terms of abundance rather than deprivation

When you change your mindset about your diet you start thinking in terms of abundance rather than focusing on what you can’t have. Once you start replacing the junk with healthier options you will ensure total nutrition and start to look and feel better. How have you been changing your diet?

Resources & People Mentioned

Episode 28 on Managing your minimums

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

32: Will You Lose Muscle Mass After 30? Jun 13, 2019

That cardio workout you are doing may be causing you to lose muscle mass instead of fat. Most of us are over-fat and under-muscled. On today’s episode of The Transformation Show, we want to share with you why weight training is more important than you may think. By the end of this episode, you will understand why your cardio workout isn’t the most important time you will spend at the gym. Listen in to hear how to gain muscle mass and lose fat.

Outline of This Episode

[2:42] Is cardio really king?
[12:36] How can you maintain or gain lean body mass?
[19:54] What are the results you are looking for?

Is cardio really king?

For most people who workout, they feel that their time at the gym is best spent on cardio. They think that by getting their body moving they will watch those fat pounds melt away. We held this belief for years as well. As a matter of fact, I thought that by running marathons I would be in the best shape of my life, but it turns out that I felt terrible. Long, boring, steady state cardio actually makes you hungrier. That sort of activity starves your body so that it starts burning your lean body mass instead of fat and you begin to lose muscle mass. How do you spend the majority of your workout time?

How do you want to feel?

During my time training for marathons, I put my body through so much stress that I was in a perpetual state of exhaustion. I experienced adrenal fatigue and it sent all of my hormones out of balance. I wasn’t eating well, I was carb-loading and constantly craving sugar and caffeine. If you haven’t moved your body in awhile any movement is good movement, but pay careful attention to how your body feels rather than simply focusing on your physique. Try doing high impact interval training rather than just steady state cardio and see if there is a difference in the way you look and feel.

Don’t lose muscle mass, lose fat instead

After you turn 30 you lose 1% of lean body mass a year. As you grow older it becomes harder to maintain or grow your lean body mass. If you don’t have a solid foundation of lean body mass it will be difficult to lose weight. You could actually be burning more of your lean body mass and you will lose muscle mass. So how can you maintain or gain muscle mass? To keep and grow your lean body mass strength training needs to be an important part of your workout regime. How important is strength training to your workout?

What is your goal?

Are you looking to lose weight? Do you want your clothes to fit better? Or are you looking to have a different body mass ratio? Think about your transformation goal to help you decide where you should prioritize your efforts in training. If running brings you joy then keep at it, but don’t force yourself to do something if it isn’t going to bring the results you are looking for. Think about adding more strength training to your exercise routine to prevent loss of muscle mass and to look and feel better.

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

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

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

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

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

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

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

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

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

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

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

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

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

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

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

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

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

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

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

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

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

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

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

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

13: How to Begin Your Financial Transformation with Billy Hofacker Jan 31, 2019

Guest Billy Hofacker joins us on The Transformation Show to discuss his amazing financial transformation. He and his wife pulled themselves out of crushing 6-figure debt and transformed their lives. After overcoming so much self-imposed hardship he realized that he wanted to give back to others and help change lives. Since Billy worked in the fitness industry for a number of years he was able to use his experience coaching to create a coaching program to help others gain financial freedom. Listen to Billy’s story and learn how you can transform your own finances right now on The Transformation Show.

Outline of This Episode

[1:22] How did Billy get into 6 figures of non-mortgage debt without even realizing it?
[6:17] What do you do once you realize that you are in that much debt?
[9:35] Billy created an 8 step program
[14:20] Develop a giving mindset
[16:07] Take an inventory
[18:40] Create a spending plan
[21:46] Learn to expect the unexpected
[23:49] Debt snowball
[26:53] Investments
[30:30] How to be happy in the now
[35:20] What is the biggest thing he has learned through this?

How did Billy Hofacker get into 6 figures of non-mortgage debt without even realizing it?

It dawned on Billy that he was in financial trouble only after the repo man knocked on his door as his 2008 Honda Accord was being towed away. This was just the beginning of his financial problem. He and his wife weren’t living a lavish lifestyle, but somehow they managed to rack up debt into the high 6 figures. There was no one thing that drove him into this kind of debt. It was simply cluelessness followed by bad choices. Life was overwhelming and he just wasn’t paying attention.

What do you do once you realize that you are in that much debt?

The car repo was just the beginning of the nightmare, but it finally brought their money problems to their attention. Billy and his wife were scared and angry. Billy felt like carrying the financial burden was like having a noose around his neck. He and his wife both realized that they needed to implement a big change in their lives. It took them a while to get on the same page and work toward a common goal together. Their financial transformation took an enormous amount of hard work and suffering and it really affected their marriage. Thankfully, they came out on top with a strong bond after working so hard for so long to achieve their financial transformation.

Billy’s 8-step financial transformation program changed his life

After triumphing over his all-consuming debt, Billy realized that he could help others transform their lives. He created this 8-step program that he used to share with the world.

Creating a vision is the first step. Like all goals, you have to understand what you are working towards. Without vision, you won’t know how to get to where you want to go.
Develop a giving first mindset. This tricky step can be a challenge to those that are already pinched financially. But living with gratitude and helping others creates more happiness and a better life. When you give in the ways that you can, abundance flows back to you.
Take an inventory. You need to get an assessment of where you’re actually starting from. Take your assets and subtract from your liabilities to learn where you really stand.
Create a spending plan. Billy doesn’t call it a budget since that can be a scary word for some people. He also calls it a financial freedom plan. Be specific, the more you dial in your spending plan, the faster the transformation.
Learn to expect the unexpected events. Unexpected events shouldn’t be unexpected. Everyone knows that bad things happen. Tires blow out, water heaters break, someone gets appendicitis. When you expect the unexpected your plan doesn’t come completely derailed.
Get intentional about debt. Create a debt snowball to build momentum.
Have fun with investments. Once you have become debt-free you can have fun with investments. This allows you to really be able to focus your energy on your investments without the worry of debt on your shoulders.
Enjoy the process and reward yourself along the way. Remember that happiness is not the destination. You must find joy in the journey.

Learn how Billy’s financial transformation changed not just his life, but the lives of his entire family. He shares the important lessons that he learned on his journey to financial freedom on this episode of The Transformation Show.

Connect with Billy Hofacker

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

12: How to Create a Healthy Morning Routine Jan 24, 2019

A healthy morning routine is an important part of creating a successful lifestyle. Everyone has their own morning ritual, but there are common components that successful people implement in their morning routine. Successful people often begin their day with exercise, faith, and reading. You may think that you are too busy to create healthy morning habits but these healthy habits can drastically change your life. If you think that a healthy morning routine is out of reach for you, listen to this episode to hear how you can begin to implement this important transformation in your life.

Outline of This Episode

[1:22] What is your morning routine?
[4:49] What is Justin’s morning routine?
[13:39] What is Janell’s morning routine?
[20:20] A morning routine allows you to set yourself up to win the day
[22:43] How can you start a healthy morning routine?

How does Justin start his morning?

Justin has an astounding 3 hour morning routine. You may think, whoa, there’s no way that I can do that! But the good news is that you don’t have to! Your routine can be 3 minutes, 30 minutes, or even 3 hours. During his regimented 3 hour morning ritual, Justin includes a long workout with a 30 minute warm up. He also includes meditation, reading, and listening to podcasts or Audible books while walking the dog. Justin wasn’t always a morning person and his routine has evolved over many years. If you are someone who needs structure to your day, implementing a regimented healthy morning routine could be exactly what you need to kickstart your transformation.

A healthy morning routine doesn’t have to be so regimented

Maybe Justin’s morning ritual sounds like a bit much for you. It certainly is way more than I do! I implement all of the healthy habits that Justin does, but I spread them out throughout my day. My meditation takes place during my yoga class. I also workout throughout the day at the gym rather than at home. My gratitude journal is an important part of maintaining a positive mindset, but I do it at night. The first thing I do when I wake up is to drink warm lemon water. Hydration is an important part of my morning routine and really helps me take care of my body. I also read a nonfiction book and listen to a podcast. So are you more like Justin with a long, structured morning routine? Or is a shorter, less structured morning better for you?

A morning routine allows you to set yourself up to win the day

You may still not be sold on the idea of waking up so early. We totally get that! Justin and I are not morning people. It took years for both of us to develop healthy morning habits. One of the many benefits of creating a healthy morning ritual is that you are starting your day with a win. After implementing a morning routine you’ll find that your productivity increases, you will start to feel healthier and improve your mindset. Are you ready to start your day with a win? Listen to this episode of The Transformation Show to hear how a healthy morning routine is an important part of creating a healthy lifestyle.

How can you start a healthy morning routine?

You may be thinking that you are too busy for a healthy morning routine. But creating healthy morning habits can help stop the frantic mornings. Are you sick of being late, oversleeping, and rushing out of the door? Starting a healthy morning routine actually starts the night before. Instead of binge-watching the latest show on Netflix start by going to bed an hour earlier. Even if you have kids, you can do this. Before getting started, map it out. What does your ideal morning look like? It is different for everyone. Start small, you certainly don’t need to start with a 3-hour regimen. Even adding 10 minutes of quiet reflection can completely change your mindset. Use the resources section we have included to get started on creating a healthy morning routine.

Resources & People Mentioned

BOOK - Tools of the Titans by Tim Ferris
BOOK - ABC’s of Success by Bob Proctor
APP - Headspace
Morpheus Heart Rate Test
BOOK - Meditations from the Mat by Rolf Gates
ResistanceBandTraining.com
APP - Seconds
BOOK - Meditations on Intention and Being by Rolf Gates
BOOK - Liver Rescue by Anthony William
BOOK - The 15 Invaluable Laws of Growth by John Maxwell
BOOK - Never Lose a Customer Again by Joey Coleman
BOOK - Miracle Morning by Hal Elrod

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

11: Progress, Not Perfection Jan 17, 2019

Have you heard of the phrase progress, not perfection? That is the focus of today’s episode of The Transformation Show. Many of you may have gotten the impression that we feel that setting goals for the New Year are a bad thing. This isn’t true! We think that goal setting is a great idea any time. The difference between resolutions and goal setting is that resolutions are a fix and goal setting is about self-improvement. Think about what you are trying to do, are you trying to fix a problem or improve yourself? If you are trying to improve yourself, we are going to show you why you should strive for progress, not perfection.

Outline of This Episode

[4:22] What is your normal?
[10:35] How am I making progress?
[14:45] Perfection is an excuse to not get the job done
[17:58] When a good habit becomes the norm then the old habit feels abnormal
[21:43] How do you measure progress?

What is your normal?

Is eating healthy food, working out 3-4 times a week, practicing gratitude, drinking half your weight in water your norm? Or maybe your normal is eating junk food, sitting most of the day, drinking sugary sodas, and feeling low on energy? Both of these are normal for some people. Your normal is the current condition you are in. Goal setting is attempting to create a new normal for yourself. If you aren’t working out 2-3 times per week that is your normal. What are your behaviors and routines and how are you trying to change them? Are you trying to create a new normal for yourself?

How are you making progress?

Progress is not always a linear progression. You may not get better every week. Some weeks you will lose weight and some weeks you’ll gain. Some weeks you’ll hit the gym every day and some you won’t. Listen to episode 10 about the gap and the gain to help you understand how to measure your progress and have compassion for yourself. If you are interested in making progress toward your goal you can follow these 4 steps:

Identify the habit you want to work on
Practice
Have self-compassion when you slip up
Hop back on the wagon and repeat

What are you doing to make progress toward your goal?

Perfection is an excuse to not get the job done--strive for progress, not perfection

Stop using perfection as an excuse for not doing the job. You have to release yourself from the perfection mindset to achieve your goals. Once you see that perfection is actually a negative thing you’ll see that perfection is holding you back from achieving your goals. You have to work at something a long time before it will become perfect. If you are worried about perfection then you’ll never get going in the first place. This is why seeing progress, not perfection is so important. Perfection doesn’t happen overnight, and sometimes it never happens!

How do you measure progress?

So if perfection is not the goal then how do you measure progress? You need to measure the progress of your goals on many different levels, not in just one specific area. You may be making progress but the way that you are measuring isn’t showing how far you have come. If you are trying to make a physical change in your body don’t just look at the scale or how your clothes are fitting. Ask yourself instead, how do you feel? How is your energy level? How is your mood? These deeper questions show the real progress.

Resources & People Mentioned

Episode 10: The Gap and the Gain
BOOK - Better Than Before by Gretchen Rubin

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

10: How to Pull Yourself Out of a Rut and Celebrate Your Wins Jan 10, 2019

Do you celebrate your wins or just let them slide by and instead dwell on where you want to be? Are you always thinking ahead and dreaming big? Do you have a grandiose vision of the you that you want to become? It can be hard to celebrate your small wins and it may seem that you are so far from the finish line. On this episode, Justin and I explore the concept of the gap and the gain. This idea was a game changer for us and really helped us pull ourselves out of some pretty low lows. We’re positive that this information can completely change your mindset and help you become the best version of yourself.

Outline of This Episode

[1:22] What is the gap and the gain?
[8:50] What is it like living with someone who is perpetually in the gap?
[11:15] How to pull yourself out of the gap
[18:36] Don’t compare yourself with others
[22:35] 3 tips for those stuck in the gap

What are the gap and the gain?

We all have a vision of what our dream life is. Our ultimate goal is bigger than our everyday goals. We are all striving towards this ideal that is unique to each of us. We probably will never reach this goal since it changes as our vision gets bigger and bigger. The difference between where we are now and where we ultimately want to be is the gap. Unfortunately, some of us (including Justin!) focus on the gap entirely too much. What we often fail to see is the gain. The gain is the difference between where we were when we started our transformation and where we are now. Do you tend to focus on the gap in your goals or do you celebrate your gains?

What is it like living with someone who is perpetually in the gap?

It can be frustrating to live with someone that is always focused on their gap. They may be running around thinking the sky is falling, but you can help them to realize that it’s not. It is important to remain patient and understanding when dealing with someone who is in the gap. Understand that the person is behaving in a way that is ingrained. You can help a partner that is stuck in the gap by helping them recognize when he is in the gap. Sometimes your partner may even pull you into the gap. Listen to this episode to help you recognize when you or your partner is falling into the gap.

How to pull yourself out of the gap

Gratitude is a great way to help yourself climb out of the gap. But simple gratitude about life, in general, won’t help. Have gratitude for your accomplishments. You can learn to celebrate your wins by creating a system that shows your progress. We forget our wins so quickly that keeping track of them is key to understanding how far you have come. Another way to help pull yourself out of the gap is by setting goals. Setting new goals is another great way to get yourself moving forward. Looking at others doesn’t help. Comparing yourself with others can be quite harmful to you. Remember, you don’t know where they are on their transformation journey!

3 tips for those stuck in the gap

Recognize that there is a gap. It makes so much sense. The gap and the gain is such an important idea just realizing it you will help you to move forward.
Write it down. Those small wins often go unnoticed or they become forgotten. Find a way to track your goals and celebrate them. You could create a win jar and watch it fill with all the small accomplishments you achieve each week. Learn to set goals and track your progress. This will help you to recognize and celebrate your wins.
Remember to recognize relevant gratitude. This isn’t gratitude about life in general, this is gratitude about where you are in your journey and realizing how far you have come.

Resources & People Mentioned

Dan Sullivan The Strategic Coach
BOOK - The Gap and the Gain by Dan Sullivan
BOOK - The Transformation Book by Justin and Janell Yule
The 5-Minute Journal

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

9: Goal Setting Tips and Resources to Help You Set and Achieve the Right Goals for You Jan 03, 2019

Are you looking for goal setting tips and resources to stay on track with your goals? A new year brings new opportunities to evaluate your life and set actionable goals. We don’t believe in New Year’s resolutions, but we do believe in setting goals that mean something to you. It doesn’t have to be a new year to come up with ways to transform your life. Most resolutions are made for the wrong reason. They are made without much thought as to why the goal was set and no action plan. Without these key components, it's no wonder that the majority of resolutions never come to fruition. If you are ready to make 2019 your best year ever, then listen to this episode of The Transformation Show to discover goal setting tips and resources to help you transform your life.

Outline of This Episode

[1:22] Why we don’t believe in New Year’s resolutions
[4:45] Evaluate your previous year
[7:32] What were the lessons or opportunities you learned over the past year
[8:45] What are your limiting beliefs?
[11:20] Behavior goals vs. outcome goals
[17:23] Designing your future
[22:06] Why you should write down your goals
[30:13] Know your why
[34:02] Break your goal down

Evaluate your previous year

Before you can set new goals for the year it's important to reflect and think about the goals that you achieved and didn’t achieve in the past. First, think about which goals you didn’t achieve. Why didn’t you achieve them? Is it because they were no longer relevant or were there specific reasons that you didn’t accomplish them? Once you think about what went well and what didn’t then you can learn from those lessons. After you reflect on the past year you can let go of it and move forward.

What are your limiting beliefs?

After reflecting upon your past goals you can think about your belief system. Where does your belief system fit in your ups and downs? Your limiting beliefs can hold you back and affect how you make decisions. We don’t think things are even possible when we have beliefs holding us back. Limiting beliefs can filter your goals. What areas of your life have limiting beliefs holding you back? Learn how to turn your limiting beliefs into opportunities.

Behavior goals vs. outcome goals

There is a difference between outcome goals and behavior goals. Outcome goals tend to be the ones that most people set. They are often arbitrary and we have little control over them. Often people set weight loss goals based on a number of pounds they want to lose. Behavior goals bring the power back to you. They make intentions the focus rather than numbers. Are you looking to gain more control over your goals? Tracking progress of your behavior is a great way to take control of your goals. Listen to more goal setting tips on this episode of The Transformation Show.

5 reasons why you should write down your goals

People who write their goals down have a higher chance of achieving them. You can even go further and carry them with you or make them ever present in your life. If you publicly announce your goals you will even be more apt to succeed in your goals. Here are 5 reasons why you should write your goals down.

Writing down your goals forces you to clarify them. Clarity brings about specific and actionable steps.
Writing down your goals motivates you to take action. You can’t move forward without taking action first.
Writing down your goals helps you overcome resistance. Your limiting beliefs are often pushing back against you. Writing down your goals helps you push away your limiting beliefs and move past them.
Writing down your goals filters other opportunities. This can lead to the butterfly effect. Small changes in your life can lead to large ones that have an impact in all areas of your life.
Writing down your goals enables you to see and celebrate your progress. Celebrating your progress changes your energy and gives you better clarity. Seeing your small steps toward your goal helps to move you forward.

Resources & People Mentioned

TOOL- Cultivate What Matters Power Sheets
BOOK - Think and Grow Rich by Napoleon Hill

Connect With Justin & Janell

http://TheTransformationClub.fitness

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8: Our Favorites in Faith, Family, Fitness, Fun and Finances from 2018 Dec 27, 2018

As we wrap up the year we thought it would be fun to celebrate our favorite things from the 5 life categories of faith, family, fitness, fun, and finances. 2018 has been an incredible year and rather than dwell on goals that we didn’t accomplish we prefer to celebrate what we did accomplish as well as reflect on our favorites from the 5 F categories. Listen to this episode to hear our favorite things including some excellent recommendations in the areas of faith, family, fitness, fun, and finances.

Outline of This Episode

[2:12] Favorites from faith
[10:36] How have we transformed our relationship
[20:16] Our house has been a fun transformation for us
[22:44] Consistency has been key
[25:09] Travel is our fun
[28:37] Investment reading
[32:36] Accomplishments

Our favorite books about faith and personal development

I love using Audible to listen to audiobooks. I can listen to books anywhere and anytime, plus it makes commutes and road trips more fun. Some of my favorites this year were Girl, Wash Your Face, This Messy Magnificent Life, and Women, Food, and God. Although some were written with women in mind they apply to everyone. Justin’s favorites were a bit more sciencey - he enjoyed reading Peak Performance, The Leading Brain, and Willpower Doesn’t Work. Check out the links in the resources section. What were your favorite faith and personal development books this year?

How have we transformed our relationship

We believe in using couples therapy as a preventative measure. Since we have coaches for many other areas of our lives, why wouldn’t we want a coach to help us make the most of our relationship? Another thing that has really helped us reach our relationship goals was a couples connection course that we took. The course helped us set goals by encouraging us to write them down and share them. It is so important, even with busy lives, to take time to step back and put our goals and dreams down on paper. This helps to gain clarity and really get intentional about goal setting. Do you set relationship goals with your partner?

Fitness goals aren’t always about losing weight

Everyone thinks that fitness goals have to be a big deal. But sometimes we enter into a season of life where just maintaining consistency can be the goal. With a big move under our belts this year, staying consistent in my workout schedule was a real commitment. Justin didn’t partake in an enormous exercise program either. But he made a goal to better his push-ups and he accomplished it. Sticking with an exercise plan can be a real accomplishment full of ups and downs. Achieving goals is rarely a linear progression.

We celebrate our accomplishments

There are plenty of things that we didn’t accomplish during 2018, but rather than dwell on them, we choose to celebrate what we did accomplish. We celebrate moving into a new house and making it a home. I started a new regimen to take care of my skin. And Justin began consulting, as well as a new venture with Pat Rigsby, and we started this podcast! How are you celebrating what you have accomplished this past year? Listen to this episode of The Transformation Show to hear our favorites from faith, family, fitness, fun, and finance from 2018.

Resources & People Mentioned

BOOK - Girl, Wash Your Face by Rachel Hollis
BOOK - As a Man Thinketh by James Allen
BOOK - Gifts of Imperfection by Brene Brown
BOOK - This Messy, Magnificent Life by Geneen Roth
BOOK - Women, Food, and God by Geneen Roth
BOOK - Peak Performance by Alan Sullivan
BOOK - The Leading Brain by Frederike Fabritius
BOOK - Willpower Doesn’t Work by Benjamin Hardy
Rise Podcast with Rachel Hollis
The Lively Show Podcast
BOOK - The Great Alone Kristin Hannah
BOOK - Mean Streak by Sandra Brown
BOOK - Sigma Series by James Rollins
BOOK - Origin by Dan Brown

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

7: Learn How to Turn Obstacles Into Opportunities with Pat Rigsby Dec 20, 2018

Do you know how to turn obstacles into opportunities? My friend, mentor, and coach, Pat Rigsby excels in turning disadvantages into advantages. Pat joins us for our first interview on this episode of The Transformation Show. Pat has never shied away from a challenge. He came from a hard-working entrepreneurial family and began his career as the youngest college baseball coach in the country. He hadn’t intended on being an entrepreneur but discovered that there were many elements he learned from his coaching career that applied to entrepreneurship. Discover how Pat has learned how to turn obstacles into opportunities on this episode of The Transformation Show.

Outline of This Episode

[8:02] Welcome Pat Rigsby
[9:15] Pat discusses his beginnings
[15:35] How did he take the disadvantages and turn them into advantages?
[23:41] He didn’t know where to go next after he left coaching
[27:32] How did he grow his fitness business so huge?
[38:50] Did he always know when to make the next transformation?
[46:34] As he made his next transformation what were his fears?
[53:54] He announced a new endeavor
[56:18] What is his favorite thing he does now?
[57:50] The rapid-fire questions

How did Pat turn obstacles into opportunities?

From the beginning of his career, Pat realized that he would have to either be better than everyone else or learn how to solve problems differently. As the youngest college baseball coach in the league, he knew he wasn’t going to be the best coach, so he would have to take a new approach to solve problems. Pat discovered that he was a natural at solving problems creatively. He took the obstacles that he faced and turned them into opportunities. How can you turn your disadvantages into advantages? Find out by listening to this episode of The Transformation Show.

How did he grow his fitness business?

After Pat’s coaching career ended unexpectedly he got a job in the fitness industry. Once again he was faced with problems and learned how to solve them creatively. Since Pat had never had any experience in sales he was faced with a disadvantage. But he turned his disadvantage into an advantage by doing things differently than everyone else. Selling and marketing turned into his strengths along with developing teams. As Pat’s success grew he was offered many different kinds of opportunities. He turned success into more success. Have you found that your success begets more success?

The joy is in the journey

Oftentimes when we are undergoing a transformation we feel that true happiness is just around the corner. We feel that when we reach our goal we will be truly happy. Pat has discovered that with all his success, that the goals we reach are just small milestones. Goals are a great way to get started on transformation, but the true joy is in the journey. If the journey is not making you happy, then perhaps you are on the wrong journey. Make the journey one that you enjoy, because although reaching the goal is fun, it is short-lived. Is there joy in your transformation journey?

As Pat made his next transformation what were his fears?

Even though Pat was working for himself he realized that he wasn’t happy. He was working all the time and didn’t have a chance to enjoy his family. He realized that he needed to choose his own happiness over his business. He knew he had to do things differently. Pat believed in himself and was able to draw confidence from his prior successes, but he was unsure of the next step. How could he create a business that he could enjoy? Pat didn’t want to teach his children that professional happiness and personal happiness were mutually exclusive. Listen to this episode to hear about Pat Rigsby’s transformation and how he continually turned obstacles into opportunities.

Resources & People Mentioned

BOOK - The Wizard of Ads by Roy H. Williams

Connect with Pat Rigsby

PatRigsby.com
BOOK - The Ideal Business Formula by Pat Rigsby

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

6: Have Faith and Take Action to Make Change Happen Dec 13, 2018

Have you been wondering how to make change happen in your life? Are you excited by the thought of transformation but are unsure of what to do next? Are you waiting for the right opportunity to present itself? On this episode of The Transformation Show, you’ll learn why it is so important to have faith and take action. It's so important to remember this that I actually have that quote tattooed on my wrist! Don’t let all of your hard work in personal development fade away with time. Learn how to take action and see the opportunities that are right in front of you by listening to this episode of The Transformation Show.

Outline of This Episode

[3:22] Personal development tends to fade away over time
[7:03] You are right where you need to be
[14:24] Surround yourself with others that are doing what you want to do
[16:07] Action makes it happen
[21:18] How can you find opportunities?
[25:52] What is the biggest have faith take action thing they have done?

Personal development tends to fade away over time

Have you ever started the transformational journey by reading lots of books and making some changes, but then over time it all just seemed to fade away? That’s what happened to me. When I was first introduced to personal development, I was so excited about it in the beginning and worked very hard to change myself. But over time I fell into a routine where I didn’t see any forward momentum. I became disenchanted and I wasn’t sure what to do next. What have you done when you lost your momentum?

You are right where you need to be

Sometimes it can be hard to imagine that you are right where you need to be. But you are. Life is always working for us. Sometimes we can’t see it, but it is important to have faith and keep up the progress. “Faith is the ability to see the invisible, to believe in the incredible. That is what enables you to receive what the masses think is impossible.”-- Clarence Smithson. Remember things don’t happen to us they happen for us. Do you feel that you are right where you need to be, or are you struggling with the idea of having faith?

How to make change happen

Now that you understand how important it is to have faith, it’s time to take action. Action is the missing piece. You have to actually do something to make change happen. Action creates momentum and positivity. Many people are sitting around waiting for change to happen, but you have to take action first, you can’t sit there waiting for motivation. Hope is not a transformation strategy, the missing piece is action. When you take one step it leads you to take another action and that is how you keep moving forward. Small actionable steps lead to big transformation. The action isn’t always easy--remember it’s just one step (or rep) at a time. What kind of action will you take today to make change happen in your life?

How can you find opportunities?

Once you begin to have faith and take action you can start to visualize opportunity. Visualization can create an awareness and this can open your eyes to opportunities that were there the whole time. We walk around every day blind to the fact that there are opportunities all around us. The opportunities are there staring us in the face, but it isn’t until we open our eyes that we actually see them. Listen to this episode to hear how having faith and taking action can lead you to discover new opportunities.

Resources & People Mentioned

Bob Proctor
Thurman Fleet
BOOK - As a Man Thinketh by James Allen
BOOK - The Secret Rhonda Byrne

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

5: Why is a Weight Loss Plateau Not as Scary as You Think? Dec 06, 2018

Over the holidays many people reach a weight loss plateau. This can be frustrating after weeks or months of hard work. But did you know, people actually tend to gain more weight between Halloween and New Year’s than they do between New Year’s and Halloween? So if you don’t gain any weight during the holiday season you’re actually winning! Even though stagnating in your weight loss goals is challenging, today you’ll discover why coming to a plateau in weight loss is not as scary as you think. One of the biggest struggles people have in maintaining their transformation is that they are always focused on losing, find out why plateauing is actually a good thing on this episode of The Transformation Show.

Outline of This Episode

[3:05] Do you even want to lose weight?
[8:02] Transformation is not all or nothing
[12:22] Aging leads to body mass changes
[16:02] Why is a weight loss plateau a good thing?
[21:56] What are some strategies you can use to maintain your goal?
[26:10] What are the foundational nutritional habits that give you your best you?

Why do you want to lose weight?

When striving towards a self-transformation you really need to step back and ask yourself why? Why do you want to lose weight? What do you really want? Do your actions line up with your goals? The truth is, nobody actually wants to lose weight. They want the feeling that they think they’re going to get when they actually lose the weight. So what feeling are you working towards? Do you want to lose weight for your health and because of how you will feel once you are in shape? Or do you want to lose weight because of how you think others will perceive you? Before you can transform yourself you must know your motivation.

Why is a weight loss plateau a good thing?

If you lose 20 lbs then you then have that much less weight to carry around throughout the day. That is fantastic, but now your body is working less. Now, to lose more you actually have to work harder than you did at the beginning of your weight loss journey. This means your progress slows down over time. The setpoint theory states that your body prefers not to change. This lack of change is called homeostasis. It takes a period of time for your body to establish a new set point. So while you are plateauing your body is establishing a new set point. Don’t worry so much about losing when you plateau: let your body establish a new norm.

Weight loss is not a linear progression

Everything has its ups and downs. Learning, the stock market, and weight loss all rise and fall over time. As we get older we lose lean body mass. This is why weight creeps up as you age. Maintaining your fitness level as you age is a fantastic long-term goal. If you do nothing then your body will regress over time. Maintenance cultivates behaviors that lead to good habits. A maintenance training program doesn’t involve the same amount of commitment as a weight loss regimen. The holidays are a good season to have the goal of maintenance. Shift your mindset to maintenance over the holidays to help you keep a good attitude about your transformation.

What are some strategies you can use to maintain your goal?

The holiday season is a difficult time to focus on self-care, but there are strategies you can use to maintain your transformation.

Continue to make yourself a priority when life gets busy.
Instead of worrying about weight loss goals, think about how you want to feel.
You have control over how much water you drink. Make sure to drink half your body weight in ounces of water per day. It’s so important to stay hydrated when you increase your alcohol, sugar, and caffeine intake.
Remember to eat plenty of protein to stay satiated and to regulate your blood sugar. This will help you to keep from binging on sugary snacks.

Find out more easy maintenance strategies you can use to maintain your transformation goals by listening to this episode of The Transformation Show.

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher

04: Family, Friends, And Healthy Holiday Eating Nov 29, 2018

The holidays are fast approaching and the decisions you’ve made about sticking to healthy holiday eating habits will be tested. You know they will. So what are you going to do? How can you handle the conversations and pressures in a way that enriches your life instead of filling it with stress? This episode shares what we’ve learned in talking with family and friends about the things we eat, don’t eat, and why. We trust that you’ll find some helpful tips here to help you stick to your healthy holiday eating commitments.

Outline of This Episode

[0:54] The holidays, family, food, weight gain, and stress
[3:20] A holiday conversation that can be applied to any time of the year
[6:40] It was a several year process for us to move to what we describe
[9:12] The power of making the holiday a one day thing
[11:54] Navigating new directions with family and friends
[13:40] The power of preemptive conversations to explain your choices
[16:25] You’ll be surprised how family might adapt to your dietary needs
[18:10] When your actions are congruent with what you say, it’s powerful
[21:50] When you go to holiday parties, bring something you know you can eat
[26:16] 3 words you can use in difficult situations
[28:10] Find ways to connect with people in ways other than around food
[32:14] Think about the situations ahead before you get into the situations

Are your actions congruent with who you are and what you say?

It’s important to start at the beginning. Healthy holiday eating only happens because it comes from a deeper place, a place of identity out of which your resolve flows. You have to ask yourself the hard questions that reveal your true level of personal integrity. Are your actions congruent with who you are and the words you say to explain your decisions around eating? If you decide to gorge because “It’s the holidays,” your family will likely not take you seriously at all - and it’s not their fault.

Listen to learn how a focus on personal integrity has enabled us to decide on the things we will say and the way we will approach the push-back we could receive from family or friends during the holidays. And more importantly, learn how we’ve been able to grow in our commitment, little by little every year.

Preemptive conversations about healthy holiday eating go a long way

Too often we walk into the minefield of family gatherings during the holidays with no preparation. We know that people will look at us sideways when we don’t eat certain foods, or that Aunt Mabel might even say something about it - in front of everyone. Wouldn’t it be great if we knew exactly what to say and do when those things happened?

The good news is that you CAN know exactly what to say or do - because you can decide what those things are ahead of time. During this conversation, we discuss the things you can say to your family when they question your holiday eating decisions and explain a few strategies of how to avoid the conflicts that can so easily arise.

If you don’t make a big deal about your healthy holiday eating, nobody else will

None of us like to be preached at by people who think they know better than we do. And though your convictions about healthy holiday eating may be best from a health perspective, the way you talk about it could come across as preaching to your family members and friends. Janell points out that if you don’t make a big deal about your decisions, nobody else will. Just be casual - play it cool.

When people bring up the fact that you refused the Grandma's legendary chocolate pie, just tell them that you’ve discovered that for right now, sugar and gluten are not the best for you. If they continue to question your decision, change the subject. Refuse to get into a contentious situation about the issue and you’ll find that everyone else follows suit. Listen to learn how we have handled this over the years.

The 3 magic words: No, thank you

The holidays can be hard when it comes to food. Especially if you are just starting out with new healthy holiday eating habits. You can make great gains if you’ll allow yourself to drop the fear about what others might say and adopt three simple, but magical words. “No, thank you.”

Say it genuinely, with a smile - the next time you’re offered something you don’t really want or know you shouldn’t have at this point in your journey. It’s disarming and it enables you to stick to your convictions without a lot of explanation that could open a can of worms. We’ve found this to be a very helpful tool in our toolbox. You can do it. It’s as simple as three easy words.

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher

03: How The Power of Gratitude Can Fuel Your Personal Transformation Nov 22, 2018

There is a lot being written these days about the power of gratitude, and much of it is very good content. That’s because any way you can include gratitude practices into your life is going to be of benefit. But we feel there’s a lot we have to offer our audience when it comes to the issue of gratitude. We’ve had our struggles and we’ve had our successes - and we want to openly share our gratitude journey with you.

In this episode, you’ll hear our mindsets and practices surrounding gratitude, how each of us has done well at it - and the times when we’ve not done so well with it. But in the end, you’re going to hear how the power of gratitude has become a key component of our experience of personal transformation and why we strongly encourage everyone we work with to develop some sort of regular gratitude practice.

Outline of This Episode

[1:00] Happy Thanksgiving - we’re talking about gratitude in a different sort of way
[2:14] What does it mean to be “successful” at a practice of gratitude
[4:31] How gratitude = energy and why it’s easier to be your best with more energy
[5:47] The hard wiring that prompts us to be in a “negative energy?”
[9:45] Find very specific things to be grateful for - it matters
[12:05] Gratitude is not about sugar coating problems
[16:49] You can change the biological function and structure of your hard wiring
[23:03] People who express more gratitude experience more emotional motivation
[25:26] You don’t practice gratitude for the good days, you do it for the bad days
[27:57] Ideas to empower your gratitude practices

We are biologically wired to focus on the negative

We have an amazing amount of insight into how the human brain works these days through modern brain research. It helps us know better what we’re talking about when we discuss the power of gratitude. One of the amazing things to discover is that if you have a bent toward negativity, it is not your fault. The brain is hard-wired to focus on the negative things in life because it’s tasked with finding a solution to them. It’s when we can’t find a solution or have a history of not being able to find solutions that the negativity can become a destructive pattern that we can’t get out of.

But be encouraged, the research also shows us that the hard-wiring of our brains isn’t set for life. There are specific, powerful things we can do to change the way our brains work on difficult or negative situations, and gratitude is one of them. Listen to learn what the research has revealed and how you can establish your own gratitude practices.

Your problems are not your problems. How you view them is your problem

We all have problems in life. Can we agree on that? Nobody has a charmed existence that is free from losses and hardships. But instead of recognizing that fact and moving on to a better place, many of us get stuck focusing on those things, labeling them as “problems” that are holding us back.

Here’s the key thought you need to get: Your problems are not your problems. The way you THINK about your problems is your problem. This is a difficult nuance to communicate, so we encourage you NOT to stop with reading that statement - take the time to invest in yourself and your own ability to overcome the problems in your life by listening to this episode. You’ll discover how to adjust your thinking about your problems, learn to be grateful in the midst of your problems, and experience the transformation that comes as a result.

Gratitude brings energy to your life, so you can be your best self in any situation

Take a moment to think of the last time you were extremely happy. What was true of your mindset and your attitude in that experience? There is no doubt that you were thinking about the wonderful qualities of the experience or situation. Your mind was focused on the things you were grateful for, the things you were enjoying. That realization opens the door to this amazing discovery: Gratitude brings a very powerful energy to your life.

That means that even in the darkest situations we can all tap into the power of gratitude to infuse ourselves with the energy we need to deal with what’s happening. We’re not talking about closing our eyes to the reality of what’s going on or sugar coating problems. We’re talking about finding the things in the situation that you can be grateful for, the things that are good in your life right then, in spite of the situation. We encourage you to listen to this episode to find out more.

You can create your own emotional motivation through the power of gratitude

All of us struggle with motivation. Right? Whether it has to do with eating habits, exercise routines, or even developing and sticking with gratitude practices, motivation to do the things that are good for us comes and goes. But what IF you could influence the amount of motivation you have? Would you be interested?

In this episode we discuss a way that you CAN influence the amount of motivation you have to do the things you really want to do in life - it can happen through the power of gratitude. When you are truly grateful, you create emotional energy and motivation. That gives you the added “boost” needed to get started and keep going when all else fails. And the more you practice gratitude, the more powerful it becomes to your motivation. Listen to learn more about how the power of gratitude is real and can be utilized to fuel your own personal transformation.

Resources & People Mentioned

David Bayer: https://www.davidbayer.com/
Gary V’s video: 400 Trillion to One: https://www.youtube.com/watch?v=JCvqyFd6uxk
Rachel Hollis:https://thechicsite.com/
The 5 Minute Journal: https://www.amazon.com/Five-Minute-Journal-Happier-Minutes/dp/0991846206

Connect With Justin & Janell

http://TheTransformationClub.fitness

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

02: Empowering Relationships VS Life-Sucking Relationships: Personal Transformation Hangs In The Balance Nov 15, 2018

Let’s get right to it: If the relationships in your life are life-sucking instead of empowering relationships, you’re going to have a hard time accomplishing any kind of personal transformation. It’s as simple as that. But it’s not so simple to actually make changes when it comes to those unhelpful relationships, is it?

In this episode, we take a look at what it means to have disempowering relationships, in a variety of contexts, and discuss how you can trade them in for empowering ones. Listen to hear how we’ve experienced this decision in our own lives and have seen it play out in the lives of clients over the years.

Outline of This Episode

[1:10] Relationships have a huge impact on personal transformation
[3:31] Notice how your relationships fuel or hinder your transformation efforts
[9:10] Find relationships that can help you stick with your choices
[12:21] Fear is typically behind the resistance you feel from those close to you
[19:01] Sometimes the people in your life don’t know how to support your transformation
[21:51] Questions to ask yourself about the real and virtual relationships in your life
[24:25] Before you cut people out of your life, add people who will add to your life
[26:17] Personal advice from Justin and Janell about their relationship choices

Addition before subtraction: Before you cut people out of your life, add empowering relationships

Before we go very far into this post, let’s get one thing clear. You should never end relationships that don't support your desire for personal transformation until you fill your life with empowering relationships that can not only take the place of the ones you choose to step away from but can serve you in ways your current relationships can’t. Transformation happens by addition - intentional steps of positive change that set you up for success.

We are eager to communicate what we’ve seen work and what we’ve seen bomb when it comes to making choices about relationships - because we don’t want you to make painful mistakes in this area. Listen to hear how we’ve experienced good relational decisions and how we’ve learned to let go when it’s needed.

When you want to make a transformation, find others doing the same thing

Let’s look at the issue of health as an example: If you’ve decided that it’s time for you to make a change in your health, you’ll likely be making changes to your eating and exercise routines. You may be establishing clear guidelines for yourself for the very first time. Who are the people most likely to understand the decision you’ve made and be supportive of you?

ANSWER: Others who have chosen to make the same kind of changes in their lives.

Where will you find those people? You might find them among close friends or family, and if you do, that’s a real plus. But it’s not always the case… in fact, it’s rare. There are reasons for that and we get into some of them on this episode. But for now, realize that you need connection with others who are on your same transformation journey. They may be members of the same club or fitness center you go to. They likely are. Get out of your own way by being friendly, striking up conversations, and taking the initiative to surround yourself with people who can be supportive. Empowering relationships like we’re describing can make all the difference.

Do you want to spend your “one shot” at life worried about what others think?

Many of us don’t make the changes we need to make because of what the people close to us might think. Will they accept our decision to change? Will they sabotage us because our decision is a threat to them? Will we be able to hold true to our decisions should they be skeptical or unsupportive?

Those questions sound legitimate at first, but at the root of every one of them is this fact: Asking them shows that we’re caring too much about what others think. Life is short. We only get one shot at it. Do you want to live it worrying about the opinions of others, trying to please them instead of creating the kind of life you really need and want? Listen to hear how you can begin making choices that will transform the rest of your life.

Some relationships last forever, but it’s OK if some don’t

For some reason relationships are one of those things in life that feel like they deserve constant attention and focus. But is that true? Don’t misunderstand - relationships are one of the most important things in life, but they don’t all carry the same weight, do they?

One of the points we cover in this episode is that it’s OK to say goodbye to some relationships - and we specifically mean the ones that are counter-productive to the life you want to be living. The kind of transformation you want and need can only happen if the relationships in your life are empowering ones. Listen to learn what we mean - and how to ask yourself the hard questions that help clarify the relationships in your life.

Resources & People Mentioned

Jim Rohn: https://www.jimrohn.com/
Tony Robbins: https://www.tonyrobbins.com/
Bob Proctor: http://www.proctorgallagherinstitute.com/

Connect With Justin & Janell

http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher

01: What IS Transformation? Google Wasn’t Much Help In Answering The Question Nov 15, 2018

A show called “The Transformation Show” (like this one) had better be able to answer the question “What IS transformation?” This episode is aimed at providing that answer. To start off, Justin and Jannel decided to establish a baseline understanding and thought a quick Google search might help. It didn’t do much more for them than get the conversation started - and the place they wound up is a place you’re really going to like. Listen in and you’ll get the benefit of years of pondering and insight Janell and Justin have put in as they’ve worked alongside clients who are seeking transformation - and as they’ve journeyed through personal transformations of their own.

Outline of This Episode

[0:54] Today’s topic: What IS transformation?
[2:00] Is a transformation physical or appearance related, or something more?
[4:40] What is non-scale victory?
[6:09] Why a dragonfly in the logo? It’s for a very specific purpose.
[9:03] The best version of yourself comes from many places
[17:36] The graceful movement we can all have - even as we age
[19:49] Learning to dive more deeply into who you are created to be

Transformation is often used to refer to physical changes. Is there more?

There is no doubt that a person who goes from being dramatically overweight to fit has undergone a significant transformation. You might be tempted to think that it’s only in regard to their outward appearance, but you’d be wrong. Anytime you think, “What IS transformation?” don’t miss the fact that behind any dramatic outward change, there is an inner change that happens first. A change of mindset, a change of heart. Listen to learn more as Justin and Janell discuss the definition of transformation that makes the most sense to them and highlight how it begins within.

All kinds of transformations happen, and most are non-scale victories

It may sound funny coming from a guy who’s made his living as a health and fitness coach, but Justin often says that every day there are opportunities to experience “non-scale” victories. What he means is that the scale (weight loss) is not the only way to measure transformational success. Attitudes, feelings, adjustments that seem small but make a big difference over time - all of these and more add up more than you might think. Don’t depend on the scale to tell you how you’re doing at transforming your life. You need to go deeper than that.

The best version of yourself today may be different than what it was yesterday

Life isn’t static, neither are we as human beings. Changes happen all the time, for the better and for the worse. The goal in pursuing transformation is not to arrive at some place of utopia where all flux and change disappear. The goal is to become the best version of yourself every day, whatever that day may hold. In this conversation, Janell points out that you come into each day with different resources and you face different challenges in that day. The best you can do is the best you can do - and only happens when you bring the best version of yourself for THAT day to the situation. Listen to learn more.

Transformation helps you know who you are and why you are on the planet

Think about where you are in life right now. You got to this place through a number of experiences, influences, opportunities, and circumstances. It’s normal for that journey to lead us into ways of thinking and behaving that are not aligned with who we truly are - so instead of living out of our true self, we live to please others, to gain approval, or to fit into societal stereotypes. Transformation is the process of “resetting” ourselves, releasing the things that hold us back and embracing who we were meant to be. Janell and Justin address this process in greater depth on this episode, so don’t miss out.

Connect With Justin & Janell

http://TheTransformationClub.fitness

00: Life Transformation Is What It’s All About. Welcome To The Transformation Show, Ep #0 Nov 06, 2018

When you hear the words “life transformation,” what do you imagine? Does it have to do with weight loss or fitness? Perhaps your idea of transformation is related to healthier relationships or healing on a relational or emotional level. Or you might immediately think of debt reduction or wealth creation. Whatever your idea of life transformation, The Transformation Show is for you.

Justin and Janell will be addressing all of those topics and more in this weekly podcast. Their own personal transformations are what fuel their desire to educate, motivate, and inspire people to become the very best version of themselves. Listen to this episode to hear a bit of Janell and Justin’s stories - and to hear what you can expect from the podcast in weeks to come

Outline of This Episode

[1:10] Who are Janell and Justin Yule?
[5:55] The transformations Justin and Janell have gone through themselves
[8:28] Why transformation is the main thing the Yule’s focus on
[9:00] The reasons behind the podcast: Helping others become the best version of themselves
[13:03] What you can expect from The Transformation Show

Justin and Janell have experienced their own life transformations

All of us need transformation at various stages of our lives. It’s part of the growth process we go through for as long as we are living. Justin describes himself as the “former fat kid who got fit.” His body image issues and self-conscious bent got him interested in health and fitness, which led to one of his first transformations.

Janell was a three sport athlete but struggled with weight issues due to the processed, packaged food her family ate when she was younger. The wrong kinds of food caused her weight to fluctuate - her self image took a hit as well. She finally went through a physical transformation, but more importantly has gone through a mental and emotional transformation.

Transformation became a theme because it’s what Justin and Janell become known for

As Justin and Janell began to experience the incredible benefits of their own life transformations they wanted to help others. From fitness training to diet and weight loss coaching, Justin and Janell dove into helping people. Their fitness business grew quickly and they became known for helping people with various transformations they needed to experience. That’s when the two of them decided to re-brand the club, “The Transformation Club.”

Fast forward to today and you’ll find Justin and Janell have come a long way. They are published authors, creators of online courses, professionally educated in health related areas of expertise, and all for the sake of helping people become the very best version of themselves. It was only a matter of time until they started sharing their successes and client stories on a wide-spread basis.

What you can expect to hear on The Transformation Show

Many podcasts fall into a one-format structure and that’s it. Justin and Janell feel that they have more to offer listeners than just the canned interview conversations you typically hear. They will be publishing interviews with experts or members of their programs who have experienced life transformations of their own. But that will only be once per month.

The rest of the time, Justin and Janell want to share what they’ve learned, to educate you about the hindrances and opportunities you’ll face if you embark on your own transformation journey. They’ve got a load of insight into issues of health and nutrition, mindset and self-image, and what it takes practically to make the changes in your life that you truly want to make.

Please, take the time to subscribe at the bottom of these notes in whatever way you prefer. You’ll receive a notification each time new content is available.

Resources & People Mentioned

The 21 Day Detox: http://21daydetox.gr8.com/
The Transformation Book: http://a.co/d/cuE0409
The Transformation Path: http://a.co/d/2WY9pPM
Pat Rigsby - Business Coach: https://patrigsby.com/

Connect With Justin & Janell

http://TheTransformationShow.fitness

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