Author: Brock & Monica

Our expectations powerfully impact what happens to us.  If we believe something is going to help, hurt, suck, or be fun – our experience will probably fulfill that belief. 

But it’s not only that we behave in ways that fulfill our expectations or that we interpret what happens through that lens. Although both of these things are true.

Our expectations actually determine our physiological responses to inputs like diet and exercise and stress. 

Continue reading “The surprising ways expectations matter”

We’re told that self-care is essential to our well-being; it’s practically a duty! But it’s easy to confuse self-care with self-indulgence–and while indulgences can be fun, they don’t necessarily improve our well-being.

In this episode, we explore the difference between self-care and self-indulgence, so that you can make sure that the time, energy, and money you spend on self-care is actually moving you toward your goals. 

Continue reading “Rescuing $elf-Care from Consumer Culture”

Permission giving thoughts are all of those reasons and excuses that our brains are so good at coming up with for continuing to engage in habitual behaviors which we have identified as unhelpful. 

Continue reading “Permission Giving Thoughts”

There are a lot of reasons you might consider giving up on a goal or objective. And sometimes, quitting is absolutely the right thing to do. Other times, though, we are quitting for the wrong reasons, for example:

• Not seeing the benefits quickly enough
• Fatigue
• Anticipation of future fatigue
• Perfectionism
• Success would move us out of our comfort zone.

Quitting can start to become a habit–or even part of our identity. But so can Not Quitting. Which habit and identity would you rather strengthen?

Continue reading “Quitting for the Right Reasons”

It’s natural to feel some frustration when we don’t know the answer, when we’re not sure what to do, when what we do doesn’t work–or doesn’t work as quickly as we wish it would. 

But feeling frustrated doesn’t mean that you’ve failed! It’s not a dead end. And it’s definitely not an emergency–especially when you can see it as an opportunity. 

Continue reading “The Upside of Frustration”

When people are trying to achieve a certain goal or outcome, they often look for a regimen to follow. After all, that’s how we’ve been trained to approach these things. And while a set of rules or instructions may help you create a specific result, it rarely leads to long-term change. For that, we believe you need more than a regimen. You need a system.

In this episode, we explore the distinction between a regimen (a set of rules) and a system (a process). Both can be useful. But in the long run, you’ll probably get more benefit out of learning a system than following a regimen.

Continue reading “Regimen vs. System”

In this episode, we take a close look at why many of us aren’t connecting the dots between what we do today and the future we dream about. Why aren’t we translating our desire for that future reality into concrete, consistent action in our daily lives today?

Continue reading “Heads up: Your future is happening NOW”

In this episode, Monica interviews one of the excellent individuals that we coach in our Weighless program. Marieka has, at the time of this recording, lost 15% of her body weight. And she has done it through the types of lifestyle overhauls, habit changes, mindset shifts and all the fun stuff we talk about in this podcast, each and every episode. 

Continue reading “The Satisfaction of Solving a Long-Standing Problem”

Investing in coaching (whether in a group or individual setting) can help you reach your goals faster or more efficiently. It can also help you create results that you might not be able to create on your own. 

But a lot of people who hire coaches or sign up for coaching programs are disappointed with the results. This is usually because they expect to get things that coaching actually can’t do or provide.

In this episode, we explore what coaching can and can’t provide and how to know whether you’re a good candidate for a successful coaching experience.

Continue reading “How to Get the Most out of Coaching”

It’s easy to confuse consuming content (whether in the form of books, podcasts, or other media) with taking action. It feels like you’re doing something (researching, learning, thinking, or planning). All of those things have their place but in this episode, we’re going to challenge you to put what you’ve learned into action.

Continue reading “Consuming Content vs. Creating Change”