"Change your thoughts and you can change your world." - Norman Vincent Peale 

"We are not disturbed by things, but rather the view we take of them." - Epiuctetus 

"There is nothing good or bad, but thinking makes it so." - Shakespeare

What is the voice inside your head saying to you? Is it negative? If so, that's totally normal. Is it positive? That's normal, too!  On today's Love Your Bodd episode, Heather sits down with you solo to teach you about self-talk and the labels we place on the events that happen in our lives. 

Self Talk Lesson this Episode:

Self-talk: The action or practice of talking to oneself, either externally (aloud) or internally (mentally). 

Self-Talk is how people evaluate and respond to events in their lives. It is typical for most people to feel some things are good (staying on a meal plan, adhering to an exercise program, winning a league championship), while others things are viewed as bad (going off a meal plan, stopping an exercise regimen, losing a league championship game). But in reality, events are simply events. It is the evaluation of events that make them positive or negative, and this in turn determines one’s emotional, mental, and physical responses to the events. In fact, sometimes things that were initially evaluated as bad eventually turned out to be good.

Types of Self Talk:

1. Motivational self-talk: The act of practicing self-talk in a positive manner, focusing on increasing energy, effort, and positive attitude.
2. Instructional self-talk: The act of practicing self-talk in which an individual focuses on the technical or taskrelated aspects of performance in order to improve execution.
3. Negative self-talk: The act of practicing self-talk in a negative manner focusing on critical and self-demeaning statements that negatively affects goal attainment.

Ways to Focus on Motivational Self-Talk

1. Take away the labels. There is no "good" or "bad" or "positive" or "negative." 
2. Practice Gratitude.
3. Create Confidence / Gain knowledge. 
4. Practice Mantras! "Keep your phrases short and specific, use the first person and present tense, construct positive phrases, say your phrases with meaning and attention, speak kindly to yourself, repeat phrases often." (- From AFAA Mental Toughness textbook, Ch. 1)
5. Create Routines & Systems to create control & help with decision making. 
   (P.S. Here's the Obama article about his routine - https://www.theguardian.com/world/shortcuts/2012/sep/17/barack-obama-secret-weapon-routine)

I'd like to give credit in this episode to AFAA & the Mental Toughness course I am currently completing, which inspired me to share the self-talk info. 

I would also like to credit Chalene Johnson and her lessons in the 131 Method, which give me confidence daily when it comes to food freedom, confidence, and motivating self talk surrounding food. 

Love Your Bodd Stuffz

Email LYB: loveyourboddcast@gmail.com

Tweet: @LoveYourBodd

Instagram: @love_your_bodd

Facebook: Love Your Bodd

Find Heather @HeatherBoddy on Snapchat, Twitter & Instagram

www.heather-boddy.com/loveyourbodd

Get Resources: Love Your Bodd is a proud supporter of the Born This Way Foundation - check out their resources page to get help for whatever issue you might be facing - 

https://bornthisway.foundation/get-help-now/

Wanna become a Pop Pilates Instructor? Follow this link to find a training near you: https://www.poppilateslife.com/a/527/osBvwVQc

Outside of the US? Don’t worry you can get online international training here:

https://www.poppilateslife.com/a/528/osBvwVQc

Love Popflex Activewear? Buy here and save:

http://rwrd.io/bqhuiwv

Sign up for your BEACHBODY ON DEMAND 14 DAY FREE TRIAL:

https://www.teambeachbody.com/signup/-/signup/club?referringRepId=445873

(Select the bottom right option unless you wanna bite the bullet and sign up for the full monty! Heather will be your coach if you follow the link above!)

The views expressed on this podcast are mine and do not necessarily reflect the views of my employer(s).

Do you struggle with finding things to be thankful for? This time of year can be hard for many and with the pressure of Thanksgiving and announcing things you are "thankful for" in front of friends and family can be overwhelming. 

It is so important to practice gratitude more than once a year. Why do we save all of our "thanks" for a Holiday that - if we are going to get political - probably shouldn't even exist? It's nice that it brings family together. It's nice that it forces us to think of the things we are thankful for. But in all seriousness, we should be doing this every single day. 

In this episode, Heather guides you through how to find gratitude in every day of your life. You'll hear from previous Love Your Bodd guests on: 1) how they practice gratitude daily 2) how practicing gratitude has changed their life 3) experiences they've had that seemed negative at first but that they are now thankful for and 4) ways they are grateful for their bodies and what they are capable of! 

Guided Meditation Apps:

Calm

Simple Habit

Meditation

Headspace

Guided Gratitude Journals/books:

5 min Journal

Fitspiration Journal

Miracle Morning

THANKFUL 30 CHALLENGE

Use #Thankful30 or #LYBThankful30 for 30 days of gratitude. Post something EVERY DAY that you are thankful/grateful for through the Holiday Season!

Tag @love_your_bodd on instagram! 

Love Your Bodd Stuffz

Website: www.heather-boddy.com/loveyourbodd

Email LYB: loveyourboddcast@gmail.com

Tweet: @LoveYourBodd

Instagram: @love_your_bodd

Facebook: Love Your Bodd

Find Heather @HeatherBoddy on Snapchat, Twitter & Instagram

Wanna become a Pop Pilates Instructor? Follow this link to find a training near you: https://www.poppilateslife.com/a/527/osBvwVQc

Outside of the US? Don’t worry you can get online international training here:

https://www.poppilateslife.com/a/528/osBvwVQc

Use code POPARMY100 for $100 off your training ONLY UNTIL Nov 27

Love Popflex Activewear? Buy here and save:

http://rwrd.io/bqhuiwv

Sign up for your BEACHBODY ON DEMAND 14 DAY FREE TRIAL:

https://www.teambeachbody.com/signup/-/signup/club?referringRepId=445873

(Select the bottom right option unless you wanna bite the bullet and sign up for the full monty! Heather will be your coach if you follow the link above!)

Have you ever struggled with identity? Who you are at your core? It's a common process we go through growing up - figuring out who you are. Sometimes it's circumstance, culture, or something beyond our control that shapes us. Sometimes we try very hard to shape ourselves. Like Shelby says in this episode, "it's a constant journey"... only she playfully likes to put her journey on her head - with hair color! 
In this week's interview, Heather chats with a long time friend - who is now a cosmetologist - about her identity.
Shelby and Heather get into some pretty touchy subjects: depression, anxiety, police brutality, and loneliness just to name a few. In this episode, Shelby opens up about how being in the arts was always a safe space for her. One of the major ways she grew confidence was through her singing and her skill development in coloring hair. 

Find out more about the Jared Lorenzen Project here:
http://kentucky.247sports.com/Bolt/Jared-Lorenzen-Project-will-document-QBs-weight-loss-journey-105675110

In Brian's LYB Episode, he brought up the Born This Way Foundation 
They have an entire resources page that connects you with resources for whatever issue you're facing
here is the resource page: https://bornthisway.foundation/get-help-now

Pravana Hair Colors: 
http://www.pravana.com/category/hair-color

Shelby's Recommended Mental Health Resources: 

http://www.webmd.com/bipolar-disorder/guide/bipolar-disorder-resources-1

https://www.nami.org/Learn-More/Mental-Health-Conditions/Bipolar-Disorder/Support

http://bipolarchild.com/resources/online-resources/

As always, feel free to contact Love Your Bodd 

Love Your Bodd Stuffz

Email LYB: loveyourboddcast@gmail.com

Tweet: @LoveYourBodd

Instagram: @love_your_bodd

Facebook: Love Your Bodd

Find Heather @HeatherBoddy on Snapchat, Twitter & Instagram