28. Mind Power- Losing Weight with My thoughts.

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Hey everyone, what's up?

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It's Chelsea Van Buskirk
with the Heart AF podcast.

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Hope you guys are all doing well.

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I'm so happy to be recording a
episode today because I've had a lot

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of stuff going on, so I haven't been
able to get, um, into a space to

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record, but I've got two interview
podcasts though, in the bank that I'll

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launch here soon, so that's exciting.

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Um, but.

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I wanted to share with you guys some
of my weight loss story, because

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that's kind of what I've been focusing
a lot of my energy on, I guess you

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could say, the past two months.

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And there was a significant shift in my
progress and I really wanted to share

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that with you because this shift could
be applied into basically anything,

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um, that you might be struggling
or working with in your own life.

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So for me, I think I've shared a
little bit about this, but let me

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just give you a bit of a background.

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Um, I pretty much was at
like my healthy ideal weight.

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The beginning of 2021.

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I was feeling really great.

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I was really active and I
was feeling real confident.

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You know, I was feelin' myself, like
things were going good in my life

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and I felt really good in my body.

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Um, when my dad passed away that
June, I really let myself go

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in a, a myriad of ways, right?

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Um, definitely there was a lot
of emotional stuff going on.

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Um, you know, I was doing my
best to take care of myself, but

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probably not all in the best ways.

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I definitely was drinking more than
I normally do, things like that.

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I love sweets.

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Like I'm, I'm a sweet tooth.

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A sugar addict.

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I'm a sugar addict.

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Thank you.

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My name's Chelsea.

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I'm a sugar addict.

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Um, and I use food a lot to cope
with my feelings and um, I think

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that's something that can be normal.

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And the tricky part with food
is, Food is meant to be enjoyed.

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Food is an experience and food is
something that we actually need, right?

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We do need to nourish our bodies.

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We do need to feed our bodies.

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And so that can be a bit of a
mind fuck when you are maybe using

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food to make yourself feel better.

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Because we do get pleasure, like
experiences from food, right?

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And food is a substance
that we do need to survive.

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And so, , it can be, um, you
know, an abused, um, drug,

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so to speak in some ways.

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And, um, anyway, so, I had
gained some weight, but not like

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an excessive amount I would say.

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But, um, I was, I was unhappy.

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I was, you know, my, uh, , clothes
were feeling tight and I wasn't exactly

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super comfortable, but I wasn't like, So
uncomfortable that I was really willing

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to do like a lot of what I needed to do.

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So, um, I guess the best way is
to just put numbers on it, right?

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I have a tricky
relationship with the scale.

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I know it's really just a
data tracking device, right?

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Like, it, it shouldn't really, you
know, my value isn't based on the

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number on . The scale, I know that.

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But it is a measurement and it's a tool.

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And I know that there's a certain
weight range where I know that's where

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I feel good and confident in my body.

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And I was about 10 pounds over that.

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And I struggled.

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That space of like
wanting to lose 10 pounds.

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Um, you know, pretty much all of last
year, 2022, I was really trying, but

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I really just kinda was riding this
line of like, you know, I maybe lose

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a couple pounds and gain it back.

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So I really wasn't losing or gaining,
I just was kind of maintaining at

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this space where it still was about 10
pounds over where I really wanted to be.

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Um, and so then towards the end of
last year, I, um, decided to join

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a binge eating recovery program.

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Um, and with that, It was learning more
about intuitive eating and, um, you know,

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throwing away to scale and not tracking.

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So I, I, I pretty much
stopped tracking altogether.

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Um, really just was trying to use
my intuition as far as like eating

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when I was hungry, stopping when
I was full, that kind of thing.

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And to get over this kind of
binge eating disorder I've been

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struggling with for many years.

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Um, so in doing that, you know, I
stopped weighing myself and, and

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just, you know, lived life, whatever.

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But after, or even really during
the holidays, I was really feeling

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more uncomfortable in my clothes.

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Like a lot more of my clothes
weren't fitting right.

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I just, nothing really
looked right on my body.

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I just, it was foreign to me.

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Right?

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Like my body had changed
shape and I noticed that.

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And I also knew that even though
I was healing a certain aspect

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of like my food issues, right?

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And the binge eating, um, Thing I was
dealing with and recovering from and,

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and really healing my relationship
with food and things like that.

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I also was neglecting really, like
making more nourishing choices.

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Right.

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Um, and that's something you
kind of have to break through.

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So it's almost like.

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Um, you know, instead of like restricting
all the foods, it's like letting yourself

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eat what you want in, in a lot of ways.

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And that's kind of what you
have to do to break yourself.

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So then you know that you can
have it whenever you want.

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It's not this forbidden fruit that
you're like obsessed about and

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then end up overeating, right?

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It's about learning to know that
you can have whatever you want.

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within reason.

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Right.

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But, um, learning to, to acclimate
yourself to, like, when you're exposed

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to maybe foods that in your head, you
might have thought they were off limits or

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they're, you know, "bad" foods and they're
very tempting and so then you almost like

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overeat them because you feel like this
is your one only chance to eat as much as

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you can because you're not supposed to.

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Versus having the mindset that it's
always there, it's always gonna be

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there, it's always available for me.

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I can have it whenever I want so that
way I can just get my taste and be good.

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Instead of over indulging and
so going through that process,

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you do tend to gain weight.

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And even when I was in my like recovery
group, we talked about that too.

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Like especially if you ever do an
intuitive eating program or work

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with a dietician who is trained in
intuitive eating, that is normal, right?

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Like you tend to maybe gain weight in
the beginning of this process because

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you are taking off all those rules and
barriers that you once put on yourself.

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And so it's kind of
this relearning process.

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All that to say fast
forward, end of December.

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I decided to step on the scale and
weigh myself because it had been,

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I think, four months at that point
since I had last weighed myself.

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And lo behold, I was 10
pounds heavier than I was.

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Four months earlier.

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And so that meant I was 20 pounds
over what my ideal comfortable

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body weight usually is.

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So I knew I needed to get back into
a routine, but I really wanted to go

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into this routine with having a healthy
mindset where it wasn't to punish myself.

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I didn't wanna get to the point where
I was obsessively, you know, tracking

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and again, seeing foods as good and bad.

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Like I really wanted to use the tools and
the things I had done to work through,

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um, with the binge eating, um, recovery
and, and you know, just kinda applying all

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this stuff to culminate so that I could
actually have the body that I wanted,

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that I feel comfortable and confident in
and good in and, but do it in a healthy,

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sustainable way where it wasn't gonna be
so taxing on my lifestyle that I was still

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gonna be able to, you know, go out and
enjoy my friends and family and not have

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to like, have this looming weight loss.

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Um, I don't know, . Challenge
over my head, so to speak.

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Um, and so I had gotten recommended, um,
a coach that my sister-in-law works with

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and fell in love with this girl, right?

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She's a lot younger than me.

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And so were a lot of the participants
in this coaching program.

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I'm the oldest.

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It's fine.

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It's fine.

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Um, but.

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I love her ideology.

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I love how she focuses
a lot on, um, mindset.

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Like she touches on a lot of things that
I talk about here in my podcast as far

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as, you know, manifesting and the whole
mindset thing and like law of attraction.

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Um, and not only that, but she's
very, um, versed in, realistic goals

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and she's all about sustainability.

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And again, like how to still achieve your
goals, but do it in a sustainable way,

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like a very, like step-by-step approach.

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And anyway, just really loved
this girl joined her program

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at the beginning of January.

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And, I, we, one of the things
is we are tracking data.

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We are take, I take my weight
every morning and it's one of

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those things where she's like,
you just don't worry about that.

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Like, we just wanna see trends
where it's just data tracking and

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um, which is something I do have
to get it is still getting used to.

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Right.

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And I see the weight fluctuate,
which is totally normal.

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And if you read any well versed
person who is like whole, like, can

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do like weight loss in a, in a whole.

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Approach, not necessarily holistic,
I do like the holistic approach, but

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using a full spectrum picture, like
being realistic and that results aren't

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linear, is what I'm trying to say.

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So it's not like you start, like, it's
not like a straight line of progress.

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It's gonna be an up and down, journey,
especially when you're looking at data

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points, like things will go up and
down and fluctuate because that's just

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normal, like your water weight, like,
especially with women, with having our

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monthly cycles and stuff, like things will
fluctuate, your weight will fluctuate.

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But the thing is you wanna
see a general downward trend.

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That means you're getting results.

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If you see a, uh, you know that
downward trend over time, but you

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will see things go up and down.

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Including the, the number
on the scale, right?

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Like you might see it drop and then it
goes back up and then, you know, it does

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this kind of seesaw motion, but you see
a gradual trending downwards, right?

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So that's all the background
information I'm trying to give you

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about what this, the, the real, meaty
bits of what I want to get to you.

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I was, I was fluctuating again,
but like started to feel like

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I was making some progress.

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And I could see in the pictures and the
progress pictures, you could clearly

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see that there were some body changes.

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Um, but my weight was not moving as
fast as I wanted to, and I felt like

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I was like really trying so hard.

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I wasn't missing any workouts.

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I was getting my water in every
day, was getting my steps in,

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like, but I wasn't seeing results
as fast as I wanted them to.

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And of course, I wasn't a hundred
percent perfect with my nutrition.

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like as far as hitting every macro goals,
but I was doing like the best I could.

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And I know from experience that if you
do like pretty on point, 80% of the time

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you should still see results, right?

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It doesn't have to be a hundred
percent cuz that's not real Life.

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Perfection is not real.

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So I was frustrated because I felt I.

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Like the scale wasn't moving
as fast as I wanted to.

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And I had these goals I wanted
to meet, like I wanted to reach

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a certain weight by the time I go
on this vacation here coming up.

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And then there's another vacation
I'm going on with my husband at the

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end of April and I really wanna hit
another milestone by that vacation.

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So it's like, I felt like I was not, like
my trajectory I felt like wasn't getting,

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like, I wasn't gonna make those goals
and I was really frustrated with myself.

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And so what I was doing is I was
looking at myself in the mirror

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like, oh, like this, why is
this like, it's so hard for me.

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Like maybe it is because I'm older.

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Like, you know, I started to.

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My mind was going to those stories
you hear all the time, you know,

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where it is harder to lose weight
when you're older, you know, like with

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your changing body and the age, like
it'll make, it'll slow down things

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and things are gonna be a lot harder.

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Um, you know, and I was, I was, I was
circling those thoughts in my head.

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Like, I, you know, it must be
harder now because I'm older.

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It's, it's harder on me now because,
Um, you know, whatever, or my body's

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just not working anymore, or, you know,
I would look at myself in the mirror

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and just be like disgusted, like, oh,
I just want this belly to go away.

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Like, oh, I wish my body
looked better in these pants.

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And I did a workshop and I, I had a speech
that was filmed on stage, and the whole

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time I was looking at myself, like not
thinking of the really awesome speech I

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gave, but looking at my body and being
like, oh my gosh, I cannot believe I,

224
00:10:42,227 --> 00:10:43,307
I thought I looked good in that outfit.

225
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It looked so fat, like all these negative
self-talk things I was telling myself.

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00:10:47,839 --> 00:10:51,715
and I was talking about some of these
frustrations in one of my check-ins with

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00:10:51,720 --> 00:10:54,715
my coach, and I said, you know, hey,
I'm like, I'm doing all the things, but

228
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I'm, I'm kind of feeling frustrated.

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Like I wish my progress was going faster,
and it's really hard to have patience and

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I just look at how far I still have to go
and like, I'm still mad at myself because,

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I'm still trying to just get to where I
was, you know, in September of last year,

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like I'm not even back to that weight.

233
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And at that weight I was still 10
pounds from where I wanted to be.

234
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But now I'm like, so far, like I'm 20
pounds and like, you know, I'm losing

235
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like a few pounds here and there, but
it still feels like there's so much

236
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more to go to where I really wanna go.

237
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And it's.

238
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Discouraging.

239
00:11:20,748 --> 00:11:24,618
I was feeling discouraged, seeing how
much farther I still had to go, you know?

240
00:11:24,736 --> 00:11:30,283
and she'd responded to that check-in,
like, um, not in a harsh way, but like

241
00:11:30,367 --> 00:11:33,397
I'm gonna paraphrase and use my words,
but like, get your shit together, Chelsea.

242
00:11:33,397 --> 00:11:35,137
Like this is, this is bullshit.

243
00:11:35,137 --> 00:11:36,577
Quit talking to yourself like that.

244
00:11:36,847 --> 00:11:39,157
You need to step into
who you wanna be, right?

245
00:11:39,397 --> 00:11:43,897
She reminded me of the shit that I say all
the time in so many podcasts and so many

246
00:11:43,897 --> 00:11:46,957
posts about how important your mindset
is and what you're telling yourself.

247
00:11:47,227 --> 00:11:51,137
Like I was literally manifesting
my progress stalling.

248
00:11:51,532 --> 00:11:53,332
Because of how I was
talking to myself, right?

249
00:11:53,332 --> 00:11:55,972
Like I was saying to myself,
it's hard for me to lose weight.

250
00:11:55,972 --> 00:11:59,372
Like, I was focused on what was lacking.

251
00:11:59,372 --> 00:12:03,112
I was focused on how much more I had
to go, and that's what was reflecting

252
00:12:03,112 --> 00:12:05,842
back to me, that was keeping me in
this pattern of not making progress.

253
00:12:05,842 --> 00:12:09,713
So I started again doing like my
morning gratitudes and affirmations

254
00:12:09,713 --> 00:12:11,573
and so, you know, really.

255
00:12:12,233 --> 00:12:14,303
Thinking from the end, like I tell
you guys before, like when you're

256
00:12:14,673 --> 00:12:16,553
manifesting, you have to think that
it's already there for you, right?

257
00:12:16,553 --> 00:12:18,803
You have to believe in that,
that it's there for you.

258
00:12:18,803 --> 00:12:22,528
So I started switching my mindset to
like, knowing, like, I lose weight

259
00:12:22,528 --> 00:12:24,178
easily and effortlessly, right?

260
00:12:24,178 --> 00:12:26,548
Like, I'm letting go of what no
longer serves me, including this

261
00:12:26,548 --> 00:12:27,748
extra fat that's hanging on my body.

262
00:12:27,753 --> 00:12:28,558
I'm releasing it.

263
00:12:28,558 --> 00:12:29,098
I let it go.

264
00:12:29,103 --> 00:12:30,748
Now, I, no, I no longer need it.

265
00:12:31,263 --> 00:12:33,753
You know, like telling myself
those things, like seeing that

266
00:12:33,753 --> 00:12:35,043
I can get to my goals, right?

267
00:12:35,043 --> 00:12:38,853
Like seeing that body that I know that
I've had before that I want, that I

268
00:12:38,858 --> 00:12:42,063
wanna get to, I know that it's there
for me and I just have to keep trucking

269
00:12:42,063 --> 00:12:44,403
and knowing that it's gonna come right?

270
00:12:44,583 --> 00:12:47,793
And having that belief in myself
and really having more of a positive

271
00:12:47,793 --> 00:12:51,414
attitude and seeing from the end,
like seeing how it's possible for

272
00:12:51,419 --> 00:12:54,693
me, seeing that I'm gonna reach these
goals by the dates that I want, right?

273
00:12:54,693 --> 00:12:59,433
And really shifting that mindset
and that focus on what it is I want.

274
00:13:01,033 --> 00:13:04,603
That's another point that I've said
before, and I'm gonna say it again, that

275
00:13:04,603 --> 00:13:09,313
when you are manifesting or creating
stuff in your life that you don't

276
00:13:09,318 --> 00:13:11,773
focus on what it is you don't want.

277
00:13:12,013 --> 00:13:13,963
You don't focus on the part of wanting it.

278
00:13:14,173 --> 00:13:17,983
You focus on already having it, knowing
that it's already here for you, and you

279
00:13:17,983 --> 00:13:20,263
focus on what it is that you do want.

280
00:13:20,263 --> 00:13:22,603
You don't focus on the fact
that it's missing, right?

281
00:13:22,863 --> 00:13:24,843
So if you're telling
yourself, I want this.

282
00:13:25,413 --> 00:13:27,813
That's basically just reinforcing that
you're always gonna be in a state of

283
00:13:27,818 --> 00:13:29,163
wanting because you don't already have it.

284
00:13:29,463 --> 00:13:33,033
You have to change that word, that
verbiage to, I have this, this

285
00:13:33,033 --> 00:13:34,623
is for me, this is coming to me.

286
00:13:34,683 --> 00:13:35,733
I see it coming for me.

287
00:13:35,738 --> 00:13:36,753
I can see my future.

288
00:13:36,753 --> 00:13:36,963
Right?

289
00:13:36,963 --> 00:13:38,073
You think of your future self.

290
00:13:38,583 --> 00:13:41,673
I saw recently, um, it might have
been one of the girls in our coaching

291
00:13:41,678 --> 00:13:46,833
group who talked about how they saw
somebody where their manifestation

292
00:13:46,838 --> 00:13:50,903
technique or what they do for their
like journaling process is they write

293
00:13:51,113 --> 00:13:54,233
like things that they're grateful for
right now, and then they write things

294
00:13:54,233 --> 00:13:57,293
that they're grateful for for their
future self as if they already have it.

295
00:13:57,293 --> 00:13:59,093
They're already grateful for it
because they already have it, even

296
00:13:59,098 --> 00:14:00,923
though it's something that they're
wanting to have in the future.

297
00:14:01,253 --> 00:14:03,923
They're writing it as if they already
have it and they're thankful for it,

298
00:14:04,283 --> 00:14:07,906
and I love that idea and I think that's
a great process that you can utilize.

299
00:14:08,131 --> 00:14:08,941
.
So here's the thing.

300
00:14:09,571 --> 00:14:12,811
Started doing these affirmations,
these gratitudes, right?

301
00:14:12,811 --> 00:14:15,101
Like seeing myself, achieving my goals.

302
00:14:15,871 --> 00:14:17,491
The scale finally started
trending downward.

303
00:14:17,851 --> 00:14:21,601
And, last week I hit a
new low and I can see it.

304
00:14:21,601 --> 00:14:23,401
I'm gonna reach that first
goal I set for myself.

305
00:14:23,401 --> 00:14:26,821
I did not think it was gonna be possible
a few weeks ago when I was down in

306
00:14:26,826 --> 00:14:31,841
that kind of pessimistic, discouraging
mindset, like focusing on the lack, right?

307
00:14:32,051 --> 00:14:37,451
But when I switched to that might of
abundance, when I switched to focusing on

308
00:14:37,631 --> 00:14:42,521
what it is I want, when I started seeing
from the end and knowing that I was gonna

309
00:14:42,526 --> 00:14:45,281
get there and seeing what I wanted, right?

310
00:14:45,281 --> 00:14:48,401
Like seeing that it was there for me
and seeing that it was possible, right?

311
00:14:48,401 --> 00:14:51,281
Like believing that it's possible
and holding onto that belief

312
00:14:51,281 --> 00:14:52,121
in faith that it's coming.

313
00:14:52,121 --> 00:14:52,871
Like I'm doing it.

314
00:14:52,871 --> 00:14:53,501
It's happening.

315
00:14:53,501 --> 00:14:54,611
I'm making progress.

316
00:14:54,611 --> 00:14:57,731
I'm losing weight easily
and effortlessly, right?

317
00:14:57,731 --> 00:15:01,841
So what's what's interesting too, so it's
not like I'm not doing the work, right?

318
00:15:02,441 --> 00:15:05,921
And that's where it gets tricky, but
it's like when you believe you are this

319
00:15:05,921 --> 00:15:09,941
person and you see the thing that you
wanna achieve or wanna be like that

320
00:15:09,941 --> 00:15:13,301
future, when you start seeing yourself
as that's who you are or that's what

321
00:15:13,301 --> 00:15:17,551
you wanna do, you naturally start doing
the things that that person is doing.

322
00:15:17,581 --> 00:15:19,046
Do you see what I'm saying?

323
00:15:19,046 --> 00:15:23,576
So when I see myself in that lower
fat percentage body, what is that

324
00:15:23,576 --> 00:15:25,066
lower fat percentage body doing?

325
00:15:25,466 --> 00:15:27,776
They are being more active.

326
00:15:27,806 --> 00:15:31,676
They are not eating, um, so
much sweets excessively, right?

327
00:15:31,676 --> 00:15:33,236
But it's like this
natural thing that occurs.

328
00:15:33,236 --> 00:15:34,436
I'm not punishing myself.

329
00:15:34,436 --> 00:15:37,046
It's not something I'm
suffering to get to my goals.

330
00:15:37,046 --> 00:15:40,586
It's something that's naturally happening
because I see myself as that future

331
00:15:40,586 --> 00:15:43,916
version of myself, and that's how I'm
gonna act because that's how I see myself.

332
00:15:44,306 --> 00:15:45,776
So this is kind of how this works.

333
00:15:45,776 --> 00:15:48,766
It's not about you just like dream
yourself into getting the results.

334
00:15:48,766 --> 00:15:49,726
You're still doing the work.

335
00:15:50,831 --> 00:15:53,531
It's this subconscious thing that
happens in your mindset where you

336
00:15:53,531 --> 00:15:56,381
start acting and behaving like that
person you already wanna be, that

337
00:15:56,381 --> 00:15:59,561
it's naturally occurring and that's
how you're getting your results.

338
00:15:59,831 --> 00:16:04,031
So, wow, the power of your mind
and your self-talk and what you're

339
00:16:04,031 --> 00:16:06,731
telling yourself is so important
and it applies to everything.

340
00:16:06,731 --> 00:16:09,911
I don't care if you're trying to lose
weight or not, or you've got other

341
00:16:09,911 --> 00:16:11,081
things that are going on in your life.

342
00:16:11,586 --> 00:16:13,908
Your mindset is what sets the tone.

343
00:16:13,908 --> 00:16:16,008
Your mindset is what
changes your perspective.

344
00:16:16,008 --> 00:16:20,508
Your mindset is how you literally
can change your life because what you

345
00:16:20,508 --> 00:16:23,028
tell yourself is how you see things.

346
00:16:23,388 --> 00:16:25,128
It's how things are reflected back to you.

347
00:16:25,128 --> 00:16:29,208
It's just, it's really crazy and I can use
this as an, another example that happened

348
00:16:29,208 --> 00:16:30,368
to me recently too, is I was having.

349
00:16:30,997 --> 00:16:34,757
A very poor attitude about a certain
person in my life you know, and I just

350
00:16:34,757 --> 00:16:37,637
was like focused on all the things I
didn't like about the person and how they

351
00:16:37,637 --> 00:16:41,107
were bothering me and just like getting
in that space where I was almost throwing

352
00:16:41,107 --> 00:16:44,267
a pity party for myself because I was
just having a bad attitude and just,

353
00:16:44,449 --> 00:16:46,789
so frustrated, like, how
can I change this person?

354
00:16:47,089 --> 00:16:48,829
And here's the thing is you
can't change other people.

355
00:16:49,049 --> 00:16:50,929
People are gonna behave and
do what they're gonna do.

356
00:16:51,169 --> 00:16:52,159
You can't do anything about it.

357
00:16:52,159 --> 00:16:53,809
You're just have to let them be right.

358
00:16:53,929 --> 00:16:58,249
But I can change me and I can change and,
and realize what am I doing in my mind?

359
00:16:58,249 --> 00:16:59,299
What am I focusing on?

360
00:16:59,954 --> 00:17:02,374
and I switched that focus to just
really focusing on the things that

361
00:17:02,374 --> 00:17:03,874
I do appreciate about that person.

362
00:17:04,264 --> 00:17:05,494
What I do appreciate that they do.

363
00:17:05,494 --> 00:17:10,054
And, and it was so crazy, like I'm talking
in a matter of minutes, switching my

364
00:17:10,054 --> 00:17:13,444
focus, that my attitude changed, my
presence around the person changed.

365
00:17:13,444 --> 00:17:17,314
I was not so like uptight and just
, like kind of repelling myself and

366
00:17:17,314 --> 00:17:19,794
like giving off that energy that I
don't wanna be around this person.

367
00:17:19,794 --> 00:17:22,494
Like I was able to soften myself
and be more accepting and just

368
00:17:22,494 --> 00:17:23,834
let that person be who they are.

369
00:17:23,907 --> 00:17:26,127
And change my perspective
on how I'm seeing that.

370
00:17:26,127 --> 00:17:29,427
And then that made me feel better,
right as I'm feeling better

371
00:17:29,427 --> 00:17:30,567
and having a better attitude.

372
00:17:30,567 --> 00:17:34,797
It just changes your whole like energy
and your environment just by you

373
00:17:34,797 --> 00:17:36,417
switching how you're perceiving things.

374
00:17:36,422 --> 00:17:39,287
Because really, your
perception is your reality.

375
00:17:39,387 --> 00:17:41,787
Like that really is the
key is how you see things.

376
00:17:41,787 --> 00:17:42,547
That's how it is.

377
00:17:42,567 --> 00:17:42,957
Right.

378
00:17:43,244 --> 00:17:46,094
I'm gonna end it here, but I just
really want you guys to focus on.

379
00:17:46,294 --> 00:17:47,644
How are you seeing things?

380
00:17:47,644 --> 00:17:50,434
Like what are you telling yourself
that might be keeping you stuck?

381
00:17:50,704 --> 00:17:54,844
That might be keeping you in this
negative spin on whatever situation it is?

382
00:17:54,849 --> 00:17:57,274
Or maybe you do, maybe you
are doing something or you're

383
00:17:57,274 --> 00:17:59,884
trying to achieve something, or
you have a goal for yourself.

384
00:17:59,884 --> 00:18:02,314
Like what is keeping you
stuck or not seeing progress?

385
00:18:02,314 --> 00:18:03,154
Is it your mindset?

386
00:18:03,154 --> 00:18:04,264
Is it what you're telling yourself?

387
00:18:04,264 --> 00:18:05,974
Are you beating yourself up?

388
00:18:06,594 --> 00:18:07,674
. Like, stop that, right?

389
00:18:07,674 --> 00:18:09,144
Like, I need to, I'm
gonna check in with you.

390
00:18:09,144 --> 00:18:10,434
Like my coach had to check in with me.

391
00:18:10,794 --> 00:18:11,304
Stop that.

392
00:18:11,304 --> 00:18:11,994
Cut it out.

393
00:18:12,474 --> 00:18:15,384
Get yourself into a routine where
you're talking to yourself lovingly,

394
00:18:15,684 --> 00:18:18,414
where you're talking to yourself
from your future self, right?

395
00:18:18,414 --> 00:18:19,764
Like, what are the things that you want?

396
00:18:20,004 --> 00:18:22,434
And then believe and step
into that person, right?

397
00:18:22,794 --> 00:18:26,714
Um, writing things down is a really
great way to shift things for yourself.

398
00:18:26,939 --> 00:18:30,539
We just started a new challenge
within my, um, coaching group for

399
00:18:30,539 --> 00:18:31,979
all the girls in the coaching group.

400
00:18:32,099 --> 00:18:37,019
We are doing a 30 day challenge for the
month of March and a 30 days in April.

401
00:18:37,024 --> 00:18:39,989
And for these first 30 days,
we're focusing on habits.

402
00:18:39,989 --> 00:18:43,949
And so the first three habits are
our water intake goals, our step

403
00:18:43,954 --> 00:18:45,669
goals, and a morning routine.

404
00:18:45,929 --> 00:18:48,059
And then we got to pick two
to three of our own goals.

405
00:18:48,509 --> 00:18:53,539
So for me, my morning routine, The
journaling, my affirmations and gratitudes

406
00:18:53,569 --> 00:18:55,249
and doing 10 minutes of reading,

407
00:18:55,375 --> 00:18:58,570
like a self-development book or spiritual
book of some sort, you know, something

408
00:18:58,570 --> 00:19:00,550
that's gonna, um, help gimme that.

409
00:19:00,987 --> 00:19:02,324
positive mindset, that kind of thing.

410
00:19:02,324 --> 00:19:07,514
And then, um, my water is a gallon
a day and my steps, it's only 8,500

411
00:19:07,514 --> 00:19:10,214
a day, which isn't a whole lot,
but some days that feels a lot.

412
00:19:10,214 --> 00:19:11,229
Reaching my step goal.

413
00:19:11,619 --> 00:19:14,469
And then walking for 20
minutes, at least outside.

414
00:19:14,889 --> 00:19:16,239
Um, so I'm about to go walk outside now.

415
00:19:16,239 --> 00:19:19,029
It's a lot colder than I thought
it was gonna be and a little bit

416
00:19:19,029 --> 00:19:21,189
more drizzly, so that's a bummer.

417
00:19:21,189 --> 00:19:23,529
But I'm still gonna go outside because
being outside is something that's

418
00:19:23,529 --> 00:19:27,259
very, like soulful, I don't know how to
explain it, but just being outside is

419
00:19:27,259 --> 00:19:28,639
just something that's good for my soul.

420
00:19:28,639 --> 00:19:32,089
So I'm making it a point to challenge
myself, no matter the weather, to get

421
00:19:32,089 --> 00:19:33,529
outside for at least 20 minutes a day.

422
00:19:33,919 --> 00:19:36,949
Um, and I've been doing that every
day since the 1st of March, so I'm

423
00:19:36,949 --> 00:19:37,999
really excited to keep that going.

424
00:19:37,999 --> 00:19:40,369
It's, and it's just, you know,
when you start checking things off

425
00:19:40,369 --> 00:19:42,559
for yourself, when you have goals,
it's something that kinda helps you

426
00:19:42,559 --> 00:19:44,059
self-motivate and it makes you feel good.

427
00:19:44,474 --> 00:19:48,674
Keeps building that kind of momentum
of positive energy, reinforcing

428
00:19:48,679 --> 00:19:49,874
that motivation for yourself.

429
00:19:50,124 --> 00:19:52,704
It's actually the action that , gets
you that motivation, right?

430
00:19:52,754 --> 00:19:54,794
We always tend to think it's the
other way around, but really it's the

431
00:19:54,794 --> 00:19:57,644
action that propels the motivation
that keeps us to keep making the

432
00:19:57,644 --> 00:19:59,174
action that propels the motivation.

433
00:19:59,484 --> 00:20:03,324
So my advice for you, something that you
could do to start small, really, like,

434
00:20:03,324 --> 00:20:07,644
easily, whether you do it at morning or
night or both, is just listing, you know,

435
00:20:07,734 --> 00:20:10,434
three affirmations and three gratitudes.

436
00:20:10,854 --> 00:20:13,584
When you're in a state of gratitude,
like it just puts you in a

437
00:20:13,589 --> 00:20:15,564
positive mindset and you always
have something to be thankful for.

438
00:20:15,564 --> 00:20:15,954
I'm telling you.

439
00:20:16,254 --> 00:20:18,174
The fact that you're alive and
breathing today, you are great.

440
00:20:18,589 --> 00:20:19,519
. Be grateful for that, right?

441
00:20:19,519 --> 00:20:21,379
There's something to be grateful for you.

442
00:20:21,379 --> 00:20:22,609
It could be bare minimum.

443
00:20:22,609 --> 00:20:25,069
I'm grateful that I have
food to feed myself today.

444
00:20:25,069 --> 00:20:27,109
I am grateful that I have air to breathe.

445
00:20:27,109 --> 00:20:30,529
I'm grateful that I have a place to
rest my head, things like that, right?

446
00:20:30,534 --> 00:20:32,269
And then you can even
get into more in depth.

447
00:20:32,269 --> 00:20:34,639
You know, I'm grateful, you
know, for friends and family.

448
00:20:34,644 --> 00:20:35,929
I'm grateful for my physical body.

449
00:20:35,929 --> 00:20:38,599
I'm grateful for the
experiences that come to me.

450
00:20:38,599 --> 00:20:40,339
I'm grateful for unexpected blessings.

451
00:20:40,339 --> 00:20:43,429
There's so many things that you can
express gratitude for, but if you get

452
00:20:43,429 --> 00:20:45,432
in the habit of listing three things.

453
00:20:45,552 --> 00:20:46,512
You know, keep it small.

454
00:20:46,512 --> 00:20:49,842
Three things either, you know, do it
in the morning to set your mind right

455
00:20:49,842 --> 00:20:51,072
or maybe at night before you go to bed.

456
00:20:51,072 --> 00:20:53,412
So that's like what your mind's
focused on is gratitude before

457
00:20:53,412 --> 00:20:54,642
you rest your head, go to bed.

458
00:20:54,999 --> 00:20:56,259
get in that habit of gratitudes.

459
00:20:56,259 --> 00:20:58,389
And then also affirming who you wanna be.

460
00:20:58,599 --> 00:21:02,529
Like, take a moment to really just
write out who you wanna be in every

461
00:21:02,529 --> 00:21:06,129
aspect like, paint this perfect picture
of who you would like to be, write it

462
00:21:06,129 --> 00:21:08,429
out, and then step into that persona.

463
00:21:08,639 --> 00:21:09,029
Right.

464
00:21:09,259 --> 00:21:12,384
Like, you know, I always like this year
I told you, this is the year of stepping

465
00:21:12,684 --> 00:21:15,084
into being the badass bitch that I am.

466
00:21:15,084 --> 00:21:15,444
Right?

467
00:21:15,684 --> 00:21:18,864
So step into that badass bitch version
of yourself and write that out.

468
00:21:18,864 --> 00:21:21,054
Who is that badass bitch
within you that you wanna be?

469
00:21:21,414 --> 00:21:24,204
See that it's there and it's possible
and step into that persona, right?

470
00:21:24,204 --> 00:21:27,144
It's like putting on a suit and
you're embodying that vision of

471
00:21:27,144 --> 00:21:28,734
yourself and watch it come to life.

472
00:21:29,279 --> 00:21:31,979
It's amazing when things start happening,
when you really switch things, and

473
00:21:31,979 --> 00:21:34,589
that's, that was the point of this
episode, is to really show you the

474
00:21:34,589 --> 00:21:39,359
magic that you have inside you when you
switch that mindset and that self-talk.

475
00:21:39,569 --> 00:21:41,129
I really hope you guys are doing well.

476
00:21:41,339 --> 00:21:45,209
Let me know if you try some of these
tricks, whether it's, you know, just doing

477
00:21:45,209 --> 00:21:49,259
the little affirmations or gratitudes or
writing out that best ideal version of

478
00:21:49,259 --> 00:21:52,449
yourself and, tell me what happens when
you start stepping into that persona,

479
00:21:52,449 --> 00:21:56,679
you put that on and you show up in the
world as you are who you wanna be, and

480
00:21:56,684 --> 00:21:58,689
see how it starts morphing into that.

481
00:21:58,689 --> 00:22:00,939
See how that starts creating
itself for you, right?

482
00:22:00,939 --> 00:22:02,169
That manifestation comes to life.

483
00:22:02,169 --> 00:22:02,769
I wanna see it.

484
00:22:02,769 --> 00:22:03,879
I wanna hear your stories.

485
00:22:04,239 --> 00:22:05,169
Please reach out to me.

486
00:22:05,519 --> 00:22:07,469
You can find me on Facebook or Instagram.

487
00:22:07,649 --> 00:22:11,499
My handle is @chelsea.vanbuskirk,
or you can find me on my website

488
00:22:11,499 --> 00:22:15,059
at chelseavanbuskirk.com and
I'll see you guys next week.

489
00:22:15,479 --> 00:22:15,779
Peace.