#25 Four Habits to Start Getting Healthy Today with Kara Hackelman

Transcript

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Court reporters hold one of the most important roles in the justice system.

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We're entrusted with the official records of the courts and we also have to run our own businesses, which is not something most of us were prepared for.

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I'm Bryn Seymour, freelance court reporter and life coach.

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Welcome to the Entrepreneurial Court Reporter podcast.

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Hello everyone.

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It has been a while I've been adjusting to the new schedule of working full time in court.

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It's going really well and I will hopefully have more updates coming soon.

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But today I want to release an episode of an interview that I did with Cara Hackelman.

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She is known as the concierge weight loss coach.

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So Cara and I we went to the same life coaching school.

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We both graduated from the life coach school and got our certifications there for coaching.

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So Cara went on to become a weight loss coach and she is doing great things.

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She's got a lot to offer on her website, which all the info is in here in the podcast, and you can find it by listening to all the way to the end.

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So we got a special surprise for you.

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At the end, and also in the show notes, you can find the links and everything.

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So enjoy the episode and I look forward to hearing your comments.

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Please don't forget to leave comments and reviews and ratings Five stars if you like this and if you learn anything from it.

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There are a lot of amazing tidbits, a lot of amazing tips and things that you can apply immediately in order to start seeing results and just get you started on your journey, if you are trying to get healthy or whatever your goals are.

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Everyone wants to be healthy.

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That's important in our lives as court reporters.

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So, even though she's not specifically like, this episode is not specifically related to court reporting per se, but it is something that applies to all of us, because in order to perform our duties at the highest level, in order to do our best, we need to take care of ourselves, as I've mentioned many times in the past.

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So welcome, kara Hackelman.

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Hi, kara, welcome to the Court Reporter podcast.

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Thank you for coming.

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Thank you, thank you for having me.

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I'm really sorry if my internet connection is unstable.

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I'm still in my office.

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I just started working full-time in court, so kind of like transitioning with the podcast setup and kind of trying to create a studio in here, but it's definitely.

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I mean, I've been getting the pop-ups with unstable internet, so I'm sorry about that, but that is affecting the way you're hearing me at all.

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So far, so good, everyone's while you'll pause, but then you come back on.

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Okay, good.

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So, kara, you are the concierge weight loss coach.

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Yes, is that right?

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Yes, I am Okay.

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So why don't you introduce yourself and tell us about who you are and what you do, and we'll take it from there?

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Yeah, so I, like you said, I am the concierge weight loss coach, so I help women lose weight.

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Typically, they are really successful in all other areas of life, and this is just one thing they haven't been able to figure out yet.

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We use some mindset.

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It's less diet and more mindset, and just general health, taking care of your full body.

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So water, sleep, you know, eating some good, nutritious foods and not feeling deprived or restricted in the process.

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So many times weight loss feels so depriving or so restrictive and then we just don't want to do it.

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We'll say I can't wait until I'm done with this, so I don't have to do it anymore, and that is not what this is.

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So this is something that is super doable, so that you can just do it forever and never have to diet again, I've definitely struggled and battled with eating issues and overeating and binging and like just emotional.

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I didn't realize that it was called emotional eating.

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When you're eating you're not actually hungry, you're just eating to for the joy of eating, for the like, temporary, momentary pleasure of eating, when in reality that's not actually helpful down the line, like maybe only in the moment it's helpful, right?

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So I really make sure that I use the term emotional overeating because in our lives we have so much emotion connected when we're eating right, so you have food and you experience joy because it tastes so good and that's not a bad thing.

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The overeating is the problem that you're going to run into with weight gain, or what kind of problem that looks like, is when maybe you did something right, like you've launched your podcast right At the end of last year and so like we're going to celebrate, and then we just go crazy, hog, wild, eating all the things making ourselves miserable.

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So then your left feeling bloated and sick and then if your goal was to lose weight, it's not going to help your weight loss goal, so dialing that back to an appropriate amount so that it's not considered overeating.

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The other one that's really huge is other types of feelings maybe that are uncomfortable, and so when you're not wanting to feel that discomfort or you're a little bit lost and don't know how to deal with a certain situation, you're worried or anxious or stressed, and then you're eating to not feel.

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So sometimes we're eating because it's part of the feeling.

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Sometimes we're eating to avoid feeling something else, so like if you had a real stressful day in court and then you came home and you were like I just need to zone out so that I forget the day.

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Well, that would be emotional overeating.

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So if you're emotional, you're eating dinner, you're eating dinner, but when you're doing it so that you can forget about your day, so that you're not feeling stressed or overwhelmed or frustrated, whatever it is, that would be an emotional overeating.

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Got it Okay?

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Yeah, because when I think of emotional eating, I guess, or emotional overeating, I just think of like, yeah, you're trying to avoid some uncomfortable feeling or something.

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You're just trying to escape feeling your feelings, and that, I think, is pretty common.

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Whether we know it or not, we often do that.

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Sometimes we're even doing it to create feelings, so like if you're more like you might be eating to create some excitement.

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Oh yeah, I'm guilty.

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I do that all the time.

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I think I mean I've definitely gotten better In the past.

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I've gone through some phases where I had issues with that, but it's, you know, even though I still do it sometimes, it's getting better.

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So yeah, so I was looking at your website and I saw your story.

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So I don't know if you want to share your story, like your journey, or I could just feed it.

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I mean, it was really good.

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I don't remember what part of my story is on there.

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It feels like my story just keeps getting retold in different ways.

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So the highlight reel was that I pretty much battled weight since I was even before a teenager.

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So I want to say I was like somewhere between nine and 11 years old and I would not look back and tell myself now then that I was overweight by any means.

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But I started out with a mom who you know.

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We did slim fats together and we did oh, what was that?

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Richard Simmons.

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I always get the curly hair guy, richard Simmons, together and Weight Watchers together.

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So I grew up that it was instilled in me that we are supposed to be dieting right, I'm supposed to be losing weight, thank you.

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It's also like in some families just like known that like we're eaters and and we do all the celebrating with food and overeating and so that kind of is how I grew up.

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Well, when I became an adult, it kept coming and no diet I ever tried would take it off.

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And so I don't know which story it is, but like I know that, like my ah ha was, I was sitting on the top of a mountain in North Carolina, we had been backpacking and hiking and I was crying I would have multiple asthma attacks.

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And I was ready to throw the pack over the mountain and my son and best friend were like, please, don't do that, you have all the food.

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And so, but I knew I either had to, like we were at the peak of the mountain, so like, how, how amazing is my transformation at the peak of a mountain?

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And I knew that whether I turned back or I went forward, it's the same distance to go back to the car.

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And so and this was a multiple day hike I didn't tell you that part, and so I had to go some direction and I just kept telling myself like if I do not get this weight under control, I will never be able to hike again, this will never be good again.

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And so I just made a decision that I was going to figure it out.

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And so when I found life coaching, I truly had barely a speck of hope left.

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I said like I had more curiosity about it just because it wasn't anything I'd ever heard of before.

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And so I thought, well, if nothing else, I'm going to do it, just so that I can claim I've truly tried everything else before I figure out how to be happy at the weight that I was at.

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And now I would love to be able to say oh yeah, you could be happy at any weight, but I did not have the brain power back then to be able to be happy at any weight.

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There was so much more for me to figure out.

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So that's how I was drawn to life coaching.

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And then, once you know something that powerful, if it affects your life in such a dramatic way, you feel so compelled to share it with everybody else.

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That's something that you read online.

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Was that part of it.

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Yeah, a little bit.

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Yeah, I think you just left out the beginning part where you said that you're a wife and a mom and you put yourself last and take care of everyone else, which I think is pretty common, for, like, I think that happens to a lot of us, especially moms.

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You know you're putting yourself last over and over and over again and that can take a toll on you.

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And so you said that you were a scout leader.

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You volunteered at the school, at the church and helped all of your friends and family, but you know, just kept putting yourself last.

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Yeah, and my husband.

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He was going to tattoo the word no on my forehead because I apparently did not have it in my vocabulary.

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It is.

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It really was a form of people pleasing, and a lot of it is self validation.

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When you feel like your worth is just not there and you're trying to find your worth, you're looking for it in like how you help people and when they thank you, you feel like, oh, maybe this is finally something like, maybe I've, I've done something that's good enough finally, and so, yeah, it's, it's not.

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It's when you don't start with a good, solid validation of yourself, like your self worth is just not good and so you're looking for it in everything outside of you.

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Wow, yeah, I think that's.

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That's a bit like I said.

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It's a really common thing that people go through, especially women, and like when you were talking about how you grew up with, you did slim fats with your mom, like me too.

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Basically, my mom was always doing different diets, slim fats.

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She did that.

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I did it with her too.

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I tried everything she tried because I felt like I should always be losing weight and like like I wasn't good enough and like you know just that your body image is like who you are.

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Yeah and it's.

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And then you're from a young age, you're really, you're really impressed upon you that it needs to be a certain thing.

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I was, I was talking to someone else on Monday and they somehow we got on the conversation about like societal norms and things and I had just happened to read some I cannot remember where I read it at but like even early, like as long ago as like the 1950s, women's job was to keep our children fed, our house clean and our husband happy and maintain our body size under 150 pounds or a single digit clothing size, so that our husbands wouldn't stray.

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That was part of a woman's job.

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Wow, the 50s you said.

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That's what it said.

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I mean, I feel like that culture is still kind of instilled in people like and in the diet culture, and it just causes so much weight loss and then weight gain and going back and forth and not really getting to the root of the issue.

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Oh, definitely yeah, and I, in my clients, lose weight.

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Sometimes we have to figure out what some of those root beliefs are, and so that's part of the training of life coach is we figure out what people are thinking, that what your thoughts are are dictating so many of your actions.

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You think something and then you're feeling a certain way, so that's what drives all of the things you do.

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And so when that root belief, that inner core belief, is that you're not enough or your body is not okay, it changes how you show up in life in so many other ways besides just what your body is.

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Right, that is so true.

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And going back to Brooks' story too, and probably yours and everyone else who experienced getting to the root of the problem, it's just so amazing how much your life opens up.

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You know, after so many years of living a life of like restriction, right, restriction, we know, leads to binges.

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So it's like a constant cycle of like binging and then restricting and binge Like it's.

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If that's the style that you grew up in, like I did and like you probably did and whoever else has struggled with any kind of weight and eating and food issues, that is where it takes time to get to the root and to really like, completely be free from, from that kind of mentality.

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And you don't have to always be chasing what the root belief is, but eventually, if you're working with a coach, you'll figure it out.

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So a lot of times with clients, I start with something simple Like we're going to just take care of, like, natural body health, so like we're focusing on your water intake and we're focusing on making sure you're getting sleep.

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And then, because, well, here you go, I met with a potential client earlier today and it was right before this call, so it was about 430 pm and she hadn't eaten anything for the entire day, and so she just got into working and doing stuff and never ate, and so she's not even putting herself amongst her priorities.

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And so with that specific one, we were talking about how, like, oh and like, listen to your hunger queues.

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But for her specifically, like, what we were talking about was just creating a plan, so she gets used to prioritizing her body and her health.

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I said would you ever have kids?

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Just say, I don't feel like cooking dinner for you.

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You'll eat again tomorrow.

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And she's like well, no, I'm like, but that's what you're doing for yourself.

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Like you're not, you're not prioritizing your own health, your own body's needs, you're just dismissing them and your body has gotten used to not getting what it needs, so it quit telling you it needed anything, just like children.

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You know that would happen in neglected children too.

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So what are the four steps to simple weight loss?

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Yeah, so, like I said, we're gonna do our water, at least 64 ounces of water a day.

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Your body will tell you how much you need.

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Seven to nine hours of sleep.

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Sleep is so important.

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Yeah, there's a water break, right.

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So your sleep is so important because if you're really wanting to lose weight or just have a healthy body, our body goes into its deepest, best repair cycle.

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It repairs itself, it regenerates while we sleep, when it can take all the rest of the function minimal so that it can put all the energy into repairing.

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That's when most weight loss happens too is when you sleep.

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So water, sleep.

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Make a plan of what you're gonna eat, what you're gonna feed yourself, get used to doing what you say.

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You will right.

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That's the third step.

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And then the fourth one is listening to your hunger.

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So you're eating when you're physically hungry and you're stopping when you've had enough.

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And so that's part of that mindful eating process really honing in on what your body's hunger cues are and knowing what is important and what's an urge or a craving versus some of that emotional eating, versus what the physical hunger is.

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And insulin plays a huge part in that.

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So your body's hormones if you're not feeding yourself balanced, nutrient dense kind of food and I'm not talking like chicken and broccoli all the time like just normal foods.

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If you're too out of balance and your insulin is off track, it throws your hormones off, so like getting used to just having food when your body is hungry, getting that back in track again.

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So drink at least 64 ounces of water and your body will kind of let you know.

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How will your body let you know if that's enough or like if you need more or less?

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Absolutely.

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So I'll start with some of the nicer things, like your lips would be a little dry, or your throat is dry, your skin looks dry, your eyes might feel dry, so basically you'll feel like a general dryness.

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The other part is that a lot of times our body will send up a signal that says hey, bryn, I'm hungry, and you're really not physically hungry, you're thirsty, and it knows that if you feed it it's gonna also get probably some water that happens to be in the food too.

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So sometimes you're extra hungry and really it's just that you're thirsty.

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And then the one that I say for last the color of your urine.

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So your urine needs to be pale yellow and it needs to be clear, not cloudy, so not like clear to color, but like not that you couldn't see through it.

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Okay, I knew that.

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I kind of like knew the urine one but the dryness one I feel like, okay, I definitely like my lips are always so chapped and so, but no matter how much water I drink, because I tried, I think I tried tracking the water intake and I tried drastically increasing it and, like I don't know, I think I have a chronic chapped lips problem.

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But so sometimes it's a nutrient issue.

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And if you're like, I drink a gallon of water a day and so if I am drinking my gallon of water and I still have some chapped lips, well, first of all I'm gonna ask myself like, do I have like congestion where I'm mouth breathing?

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If no, then the next thing I'm gonna do is I'm gonna look at my nutrition and maybe I need to have some healthy fats in my diet so that my body will stay moisturized too.

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Can you elaborate on the mouth breathing thing?

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Is that something that you should not be doing Like should be breathing through your nose?

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Well, if your mouth breathing all the air is coming through your lips and your lips are not naturally designed to take that much air across them and stay hydrated.

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Your nose produces everything in your nose and it has its own natural you know layer in there to keep things moisturized.

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Your body heats it and kind of keeps it humid in your nose so that it'll not dry out.

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There's the answer for me, then, because I think, like the way my mouth was designed is like I have to actually make effort to close it, like to close my lips.

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Can you refresh my memory?

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What was the second one?

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Yeah, the second simple step is sleep seven to nine hours.

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Oh, really.

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Oh, I have sleep as the third one, okay, so I guess I missed the third one then.

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Yeah, so you're asleep seven to nine hours and just getting used to having that sleep so that your body can go into its repair cycle at nighttime and that's also when the majority of fat is lost is when our body's in that repair cycle at nighttime, when we're sleeping.

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The third thing is to write a meal plan, and the meal plan is what you're going to feed yourself.

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It gives you the opportunity to give yourself great food that you like, because I don't want you eating food that you don't like.

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So, food that you like and food that you've thought through so that you make sure you have the groceries in the house or the meat's laid out, or you've thought through your busy schedule so that it's actually doable to eat that food.

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And then, yeah, so doing what you say you'll do and learning to take care of yourself, making yourself a priority.

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That is why that is so critical to make a plan.

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And then the fourth step was to practice mindful eating by following your hunger cues.

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So when your body's physically hungry and when it's physically had enough.

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Okay.

00:21:58.311 --> 00:22:01.920
So going back to the sleep one, so you said so.

00:22:01.920 --> 00:22:03.623
I think sleep is so fascinating.

00:22:03.623 --> 00:22:16.272
It's like I actually wanted to have an interview, a podcast interview with like a sleep expert, because it's just so I have so many questions about it and I know you're not like a sleep expert, but I mean, you know, well, it's fun to be is.

00:22:16.353 --> 00:22:18.519
I just got to have one on my podcast.

00:22:18.519 --> 00:22:27.461
So, oh my gosh, there's a sleep doctor and I reached out to her and she came on my podcast and let me ask her a ton of questions.

00:22:27.461 --> 00:22:31.240
So it was so much fun because it plays such a huge part in weight loss.

00:22:31.240 --> 00:22:35.578
So I don't know, maybe she talked to me about, but what was your?

00:22:35.578 --> 00:22:35.940
What?

00:22:35.960 --> 00:22:36.681
were you wondering about.

00:22:36.681 --> 00:22:37.912
Oh, I found it.

00:22:37.912 --> 00:22:43.680
Bonus episode May 2023 with Dr Audrey Wells, sleep and obesity super sleep MD.

00:22:43.680 --> 00:22:45.135
Okay, so that's episode.

00:22:45.135 --> 00:22:47.317
So it's a bonus episode after number 80.

00:22:47.317 --> 00:22:49.757
So it's like 80 and a half.

00:22:50.369 --> 00:23:10.611
Yeah, she shared some really great insights about how better sleep starts when you wake up, and I thought I have always heard about your bedtime and your wake up time and like sleep aids, but I never had considered how, like, when you wake up, it sets the stage for how you're going to sleep at night, can.

00:23:10.611 --> 00:23:11.713
What do you mean by that?

00:23:11.713 --> 00:23:20.878
Yeah, so she said that when you wake up in the morning, like, don't hit your snooze button, set your alarm for exactly what time you plan to get out of bed.

00:23:21.450 --> 00:23:23.818
That's like the one thing I wanted to ask the sleep expert.

00:23:23.818 --> 00:23:36.816
I was like I need to find a sleep expert because, because, like that's so interesting and I know that when you hit the snooze button it's so like it's not good for you, it's not good for your mind, it trains you to get into the habit of doing that and it also interrupts your sleep.

00:23:36.816 --> 00:23:39.558
So you're not really getting more sleep, but you're actually getting more tired.

00:23:39.558 --> 00:23:44.521
So, I don't know anything but yeah, you're, you're 100%.

00:23:45.029 --> 00:23:48.539
So what she said was like it's training your circadian rhythm.

00:23:48.539 --> 00:23:56.544
So the circadian rhythm is your body's natural rhythm of sleep wake up, sleep, wake up.

00:23:56.544 --> 00:23:58.252
And so we talked about that.

00:23:58.252 --> 00:24:07.792
Now, when you wake up in the morning, do not use the snooze and then turn lights on, so that your body knows that when the lights are on, it is time to be awake.

00:24:07.792 --> 00:24:23.012
And then, as the evening goes on, we usually start dimming lights, or we'll just have the side lamp on or the TV on, and it's like our let down of light, so that our rhythm knows that it's getting close to time to sleep.

00:24:23.915 --> 00:24:27.954
Yep, yeah, because wow, and it's, that's okay.

00:24:27.954 --> 00:24:41.598
I can't wait to listen to that episode because I really want to know all about how, how to really build that habit, because once you've gotten in great, once you've gotten ingrained, to keep pressing the snooze, it's like probably harder and harder to stop.

00:24:42.171 --> 00:24:47.682
We talked about about napping and how to nap efficiently.

00:24:47.682 --> 00:24:52.078
We talked about the PAP machine.

00:24:52.078 --> 00:24:55.916
She walked us through how to take a power nap.

00:24:55.916 --> 00:24:57.441
That was really amazing.

00:24:58.211 --> 00:24:58.872
Okay, I'm gonna.

00:24:58.872 --> 00:25:04.221
I'll definitely link the your podcast and specifically that episode in the show notes.

00:25:04.221 --> 00:25:05.911
Okay, so going.

00:25:05.911 --> 00:25:08.098
Moving on to meal planning.

00:25:08.098 --> 00:25:19.079
So I'll comment on that, because I have experienced the power of like how powerful that can be to just get intentional with planning.

00:25:19.079 --> 00:25:28.634
And even if you're not planning, like, okay, I'm going to eat salad and water, and like, super, super healthy, I'm not going to eat anything bad.

00:25:28.634 --> 00:25:30.074
That's what we would try to.

00:25:30.074 --> 00:25:30.455
That's like.

00:25:30.455 --> 00:25:37.865
The restrictive mentality is like to plan only the healthy things and not to plan the cake and the ice cream or whatever.

00:25:37.865 --> 00:25:45.531
You know you're going to end up eating or you most likely you're, you know, craving and end up eating later.

00:25:45.531 --> 00:25:46.896
But it's unintentional.

00:25:46.896 --> 00:25:56.596
But if you intentionally like, I found that if I intentionally plan those things, I actually don't want them as much, and so it stops the binging and like, stops the.

00:25:56.596 --> 00:26:02.737
That like intense, like really powerful, they call it over desire.

00:26:03.509 --> 00:26:19.376
It stops the over desire, yeah, and then you're fine with just having a little bit, or even not having it at all, like if I plan extra free, like you get yourself and you feel loved, like I feel like I love myself and I'm.

00:26:19.376 --> 00:26:20.833
I love that and I want to.

00:26:20.833 --> 00:26:25.355
That's one of my goals is to like be more consistent with that because it is really powerful.

00:26:25.355 --> 00:26:26.835
So why don't you share?

00:26:26.835 --> 00:26:29.592
You can share a little bit more about that and your experience with it too.

00:26:30.890 --> 00:26:35.025
So since that's the only thing that's truly even slightly dieting.

00:26:35.025 --> 00:26:38.936
With what I work with people, that's the thing they want to restrict.

00:26:38.936 --> 00:26:48.400
Because they're like no, no, no, like it makes a hundred percent sense that I should have water and I should have sleep and I should eat when I'm hungry and when I'm not not eat right.

00:26:48.400 --> 00:26:50.674
So the the meal planning.

00:26:50.674 --> 00:26:52.779
They're like oh, that takes too much time.

00:26:52.779 --> 00:26:55.438
And I'm like well, what sounds good for lunch today?

00:26:55.438 --> 00:27:06.861
And they can like tell me in five seconds, oh, I think I'm going to have leftovers, or I think I'm going to have a salad, or I think I'm going to run through the, you know the drive through and get whatever.

00:27:06.861 --> 00:27:13.894
And I was like OK, well, that took you like point, you know, two of a second to like instantly know what you wanted.

00:27:13.894 --> 00:27:15.955
So it's not that it takes too long.

00:27:15.955 --> 00:27:28.201
And then when I talk to people and I'm like OK, so if it's not hard and if it's not taking too much time and it's something that's actually beneficial for you, how do you see it helping you?

00:27:28.201 --> 00:27:44.616
And so then they're like well, it's not depriving, if I'm planning the foods I love, right, it's actually making sure I have time to fit them in, like, oh, I'm going to look forward to having whatever and then you have it and you're good.

00:27:44.616 --> 00:27:48.555
You know, like I've got myself, I've put it on the plan and I have it.

00:27:48.555 --> 00:27:53.881
So now I'm not building up or giving extra power to any certain food.

00:27:55.029 --> 00:28:16.720
The other thing is so, like if any of the people are listening and they have kids, like we have standardized testing where I live, like you probably had it when you were in school some kind of routine testing or finals week or something and as a mom, you're like I want to make sure that, like there's no extra stress when my kid is going through like that testing time.

00:28:16.720 --> 00:28:18.375
I want to make sure things are easy.

00:28:18.375 --> 00:28:31.839
Or maybe when you started to do the SATs, to be able to go to college or something else, and so, like you're making sure they have bedtime, that they're getting, you know, plenty of food, like brainpower food and all that stuff.

00:28:31.839 --> 00:28:37.497
Like you said, you're really feeling loved, you're really taking care of all of your child's needs.

00:28:37.497 --> 00:28:41.555
Planning is your opportunity to do that for yourself.

00:28:42.550 --> 00:28:43.977
So, like, what do I like?

00:28:43.977 --> 00:28:46.748
What does my body need?

00:28:46.748 --> 00:28:49.587
What do I have time for?

00:28:49.587 --> 00:28:56.549
Because if I said we were going to have pot roast and I honestly don't get off work till 6.

00:28:56.549 --> 00:28:59.469
37 o'clock I don't have time to make pot roast.

00:28:59.469 --> 00:29:05.587
Maybe I'm going to run through my husband is addicted to Chick-fil-A.

00:29:05.587 --> 00:29:14.267
Maybe I'm going to run through and get a big salad or nuggets or actually they have fabulous soup and I'm just going to plan that ahead of time.

00:29:14.267 --> 00:29:42.528
So while my brain is thinking about what is important and what do I want and how can I best take care of myself and I don't have any cravings or urges that I've just got this hangering, or however you say that that's the word For a certain food I can make that plan ahead of time so that it is something I love and it fits my time schedule and it's going to feel really great in my body.

00:29:42.528 --> 00:29:46.790
It's a way to mother yourself, take care of your own self, love yourself.

00:29:47.000 --> 00:29:52.268
Okay, so I just have two more questions for you before we wrap up.

00:29:52.268 --> 00:29:59.450
Number one is so just, I guess, going off of what you were just talking about is planning and how important it is.

00:29:59.450 --> 00:30:15.109
And I've, like I said, I've experienced the power of that and, even if it's not necessarily, yeah, like planning what you love, just to at least build that muscle, the follow through muscle, like your self-accountability, your ability to do what you say you're going to do.

00:30:15.109 --> 00:30:28.563
Because if you are so kind to yourself that you plan what you know you love and you know you can follow through, then you get better and better at that skill of do you call it accountability or like your follow through Self-accountability?

00:30:28.723 --> 00:30:43.188
Yeah, self-accountability, yeah, so that actually I did an episode about my experience I mentioned, talked about building your follow through muscle or your self-accountability, and I was planning on talking more about that, but I just briefly mentioned it.

00:30:43.188 --> 00:31:03.742
And but that really is the way to build, that is, by kind of knowing yourself, knowing what you are going to end up doing anyway, and just planning for it, right, Like planning what you actually love to do, and then later on, you can actually end up being healthier Once you have that skill of following what you, what you, planned.

00:31:03.742 --> 00:31:05.849
Then you can start planning things.

00:31:05.849 --> 00:31:08.964
That might have been difficult in the beginning, but at that time it's easier.

00:31:09.420 --> 00:31:14.548
Yeah, making it easy to that's the big thing make it easy to do what you say you're going to do.

00:31:14.548 --> 00:31:23.446
So, like that, like I said, the power I was, like that would not be easy for me to do what I say I'm going to do, even if I really wanted to.

00:31:23.446 --> 00:31:27.548
So find how to make it easy.

00:31:27.548 --> 00:31:30.355
Like, don't set the bar so high.

00:31:30.355 --> 00:31:33.189
Like you know, maybe this one's my favorite.

00:31:33.189 --> 00:31:38.347
So you say you're going to do, you're going to practice weight loss, right, you want to like focus on some weight loss.

00:31:38.347 --> 00:31:51.106
And the first thing people do is they dump everything out of their pantry because we can't have any, any urges like no, no food in the pantry that I can't 100% lose weight on, cause I don't know how to lose weight eating foods I love.

00:31:51.106 --> 00:31:59.664
Then we go to the store and we spend a ton of money on foods that we think we're supposed to eat to be able to lose weight, and then we eat all of them.

00:32:00.559 --> 00:32:08.288
My favorite used to be the snack well, cookies that were supposed to be low fat, and then people would eat the entire box of snack well.

00:32:08.759 --> 00:32:11.465
Low fat cookies, and so that's the kind of thing they do.

00:32:11.465 --> 00:32:26.230
Now it's moved on to like protein bars or protein drinks, and so they think they're supposed to have that, or organic vegetables or something, and so we do all those things and we just keep making it harder and harder for us to show up and do what we say we're going to do.

00:32:26.230 --> 00:32:27.644
Just keep it real simple.

00:32:27.644 --> 00:32:28.887
Start exactly where you are.

00:32:28.887 --> 00:32:34.631
If you're eating Big Macs every day, maybe you say I'll eat a Big Mac with no sauce or no cheese.

00:32:34.631 --> 00:32:38.724
Or maybe I'm eating a Big Mac but I'm getting a small fry, or I'm even skipping the fry.

00:32:38.724 --> 00:32:44.525
You just start exactly where you are, so that it's so easy to do what you say you're going to do.

00:32:44.525 --> 00:32:47.587
You would have to intentionally not do it.

00:32:49.680 --> 00:32:57.288
Just out of curiosity, did you do like Brooks program, or did you do Corinne's, or like, did you make your?

00:32:57.288 --> 00:32:59.808
You obviously not by now you have your own program.

00:32:59.808 --> 00:33:05.726
But like, how did you get into the groove of things and figure it out for yourself?

00:33:05.900 --> 00:33:14.090
So I found Corinne first, and she's another life coach school graduate that graduated from the same school you and I did.

00:33:14.090 --> 00:33:32.290
So Corinne is who I found, and then from her I wanted to know more about the mindset piece of it, the thoughts and beliefs part, and so then I went to Brooks and I yeah, so that's the direction I started, and then mine is kind of a combination of both.

00:33:32.460 --> 00:33:35.964
So did you do the stop overeating course after taking Corinne's?

00:33:35.964 --> 00:33:39.401
Something you said reminded me of what she did Like.

00:33:39.401 --> 00:33:44.126
If you know you like to eat Big Macs, plan to have a Big Mac without the sauce or something.

00:33:44.126 --> 00:33:46.401
That's one of the things that she like.

00:33:46.401 --> 00:33:50.405
It was like a light bulb moment for me when I heard her talk about her.

00:33:50.405 --> 00:33:56.121
Plan was basically, she knew she always ends up eating like half of the pizza or whatever.

00:33:56.121 --> 00:33:57.780
Like half a box of pizza she does.

00:33:57.820 --> 00:34:00.284
She tries to restrict and then she ends up eating like half a box.

00:34:00.284 --> 00:34:02.085
She was talking about ice cream.

00:34:02.085 --> 00:34:07.510
She sits down every night with the whole carton of ice cream and then she challenged herself to put it in a bowl.

00:34:08.916 --> 00:34:09.177
Yes.

00:34:09.177 --> 00:34:15.943
So she started planning, but instead of trying to restrict, like her mind was like before, trying to restrict, but what?

00:34:15.943 --> 00:34:22.251
That would cause her to eat a lot and end up eating the same, like keep eating the whole thing of ice cream or the whole box of pizza.

00:34:22.251 --> 00:34:31.278
But she started to plan okay, I'm going to have three huge slices of pizza instead of instead of half the box, or instead of four.

00:34:31.278 --> 00:34:35.007
And I was like, wow, you can do that, like what?

00:34:35.007 --> 00:34:42.356
And so I actually just took that and started planning based on what I learned from her, and I actually lost.

00:34:42.356 --> 00:34:49.762
I think I lost like five pounds in three weeks just by just by planning and following the plan, even though I wasn't restricting at all.

00:34:50.686 --> 00:34:59.661
Oh yeah, so that was trying to be a little bit better, and we think we have to have grand all or nothing type, like I'm all in or I'm all out.

00:34:59.661 --> 00:35:04.277
I'm, you know, like I'm either winning and losing or I'm a failure and I'm quitting.

00:35:04.277 --> 00:35:06.402
And it's not so black and white.

00:35:06.402 --> 00:35:12.271
It can be just a little bit better, and each time you do just a little something different, that's a little bit better.

00:35:12.271 --> 00:35:20.500
It's going to make it so that it's not hard and it's not like overwhelming to do it, but it makes it so that it's doable.

00:35:20.500 --> 00:35:23.188
And we like, we like winning.

00:35:23.188 --> 00:35:27.199
So like, if you are constantly losing it again, you want to quit the game.

00:35:27.199 --> 00:35:32.903
But if you're winning at it, you're like, well, keep playing, and so I want you to win at your weight loss.

00:35:32.903 --> 00:35:35.637
So make it so that it's so doable.

00:35:35.797 --> 00:35:38.423
It would be silly for you not to just go ahead and do it.

00:35:38.423 --> 00:35:46.480
And if it's just leaving the sauce off that was the big thing of the big back You're going to just leave the sauce off, right that.

00:35:46.480 --> 00:35:50.878
Or even if it was pizza, maybe I'm not going to eat the crust, I'm just going to eat the pizza.

00:35:50.878 --> 00:36:03.746
I'm going to not cross or I'll, you know, just have three pieces instead of six, like whatever the thing that feels like so silly that it's doable, it like it's not going to be the thing that makes me lose all my weight.

00:36:03.746 --> 00:36:05.922
But it's the next thing for me to do.

00:36:06.195 --> 00:36:15.271
It's like building that skill of that accountability, so that in the you know, in the future, once you have that skill, if you want to eat salads you'll probably be able to do that.

00:36:15.271 --> 00:36:20.952
And that just brings up the point of like Brooks course is like so different.

00:36:20.952 --> 00:36:27.057
I mean, it seems so different, but I think ultimately they end up doing the same thing right, Because Brooks is seems very extreme.

00:36:27.057 --> 00:36:29.103
The stop over eating course.

00:36:29.103 --> 00:36:33.217
It's like stop eating sugar, stop eating flour, immediately.

00:36:33.217 --> 00:36:38.027
And it'll be hard in the beginning but it gets easier.

00:36:38.027 --> 00:36:41.161
So I guess how I want to ask you do you what, do you think about that?

00:36:41.161 --> 00:36:42.664
Do you eat sugar and flour?

00:36:42.664 --> 00:36:42.905
Like?

00:36:42.905 --> 00:36:43.427
What's your opinion?

00:36:43.427 --> 00:36:45.217
I do.

00:36:45.617 --> 00:36:47.742
I say that I eat anything that I like.

00:36:47.742 --> 00:36:50.614
I've just learned how to eat it in a different way.

00:36:50.614 --> 00:37:08.878
And so the my background started that I had a lot of autoimmune condition issues IBS, joint pain, asthma, hard time breathing, just I had psorias, like just tons and tons of of issues.

00:37:08.878 --> 00:37:30.637
And so for a while I was going to doctors and a lot of them had conflicting information and so for a couple of years I did the no sugar and no flour stuff and I found other places to overeat, other ways to overeat, so you can still gain weight not having sugar and flour.

00:37:30.637 --> 00:37:33.945
And so I would wrap.

00:37:33.945 --> 00:37:44.543
And the other thing, the most important thing is when you think about yourself, when you're standing there at your goal weight, are you 100% not having sugar and flour ever again?

00:37:44.543 --> 00:37:54.724
And if you're like yeah, you know it's kind of like if you were a smoker and then you've got told that you have lung cancer, you're like I'm done walking away from the cigarettes forever, it's not a problem.

00:37:54.724 --> 00:38:01.797
Well, if you can't say I'm going to walk away from it forever, then I want you to lose how you're going to live it.

00:38:01.797 --> 00:38:17.443
So figure out how to have the pizza or the Big Macs or whatever the thing is, so that you're not like I can't wait to be done with this diet so that I can eat normal again, because all normal met is how you started.

00:38:17.443 --> 00:38:27.958
So it'll just be a matter of time before you're looking to do something again, whether it's a diet or start over or whatever, and it's really.

00:38:28.420 --> 00:38:43.873
I know that everybody talks about lifestyle changes, but really this is you just learning some doable habits that work for your specific body so that, as you've lost weight, it doesn't feel like you need to stop doing those habits.

00:38:43.873 --> 00:38:49.376
It's something that, like you know that you feel so great doing you can't imagine not doing it.

00:38:49.376 --> 00:38:58.327
Do you have friends who go to bed like you might be out having fun, and then they're like I got to go to bed, I'm tired, and they like excuse themselves and they go home.

00:38:58.327 --> 00:39:06.992
They go to bed and you're like well, we kept them out longer than normal and they just have created that habit for themselves and they just know what they like.

00:39:06.992 --> 00:39:16.621
They know that they like to be in bed by a certain time and they feel their best when they have more sleep, and so that's going to be the same thing you're eating, you're going to learn.

00:39:16.621 --> 00:39:19.987
This is like Okay.

00:39:20.146 --> 00:39:32.916
So part of my stuff was lactose issues and IBS issues, like the urgent bathroom stuff, and so if I had like a milkshake, I'm running into the bathroom.

00:39:32.916 --> 00:39:40.012
Well, I have learned that if I have like the kids size milkshake, I'm probably okay, and even then I don't know that I always finish it.

00:39:40.012 --> 00:39:44.152
Or I might have like a half a cup of ice cream, but not a huge bowl of ice cream.

00:39:44.152 --> 00:39:53.755
So I've learned how to have what I like, but in a way that my body responds to it, and sometimes it's, you know, responding with IBS, bathroom issues.

00:39:53.755 --> 00:40:04.050
Sometimes we're talking about bloat or even weight gain, and so you learn how to have the foods you love in a way that's just a little bit different, so that you can feel your best.

00:40:04.525 --> 00:40:06.248
How do you plan?

00:40:06.248 --> 00:40:17.409
How do you make it sustainable that you, or do you personally okay, do you still to this day, like set aside time to plan and, if so, like how?

00:40:17.409 --> 00:40:23.036
How does that look for you and how do you continue to make sure that you always set aside the time to do so?

00:40:23.646 --> 00:40:27.496
Like I said, it's gotten so that it's so much easier when I do it.

00:40:27.496 --> 00:40:39.673
And so you know like when you leave house and you forget your earrings or your rings or your wedding band or something, and you just feel like you're naked all day, like you, or you've left your phone behind, like it just feels so off.

00:40:39.673 --> 00:40:48.653
And so I just figured out what habit works for me, what, how it works for our family, and so I do that.

00:40:48.653 --> 00:40:55.751
So mine, how it looks now, is a little different than when I started, because in the beginning I couldn't commit to more than one day.

00:40:55.751 --> 00:41:13.297
I didn't know how to commit and it felt very restrictive to commit, and then if I had to change for any reason, my brain wasn't available to be able to like just, you know, have that, that's the next best thing, or that that's just an ideal day.

00:41:14.125 --> 00:41:26.554
And so now I create like an ideal plan for the week, and so a lot of it's based on like well, what food do we have in the house that I want to try to like work into the meal so that we use what we have.

00:41:26.554 --> 00:41:30.634
And then a lot of times I'm doing this on Wednesdays.

00:41:30.634 --> 00:41:46.391
So yesterday I set the plan for what we're going to have for next week, so that I I use this simple thing called emails, and so it gives me a bunch of recipes and I use some of them, some of them, I just do our own thing.

00:41:46.391 --> 00:41:59.255
And so then it sends my groceries I just use, like Walmart here locally, and it picks my groceries for me and I pick them up on Friday morning, and so it's become so simple for me.

00:41:59.255 --> 00:42:09.842
And so how I plan, it isn't a big deal and like, and I'll know, like, if my joints are starting to feel a little achy, I'm like okay, what is it Like?

00:42:09.842 --> 00:42:10.724
Has it been really hot?

00:42:10.724 --> 00:42:12.652
If I've been doing a lot of extra exercise?

00:42:12.652 --> 00:42:19.114
Maybe I want to like rain back a little bit of the sugar, or maybe some of the salt, or have I had some fried food?

00:42:19.114 --> 00:42:20.195
That I'm not agreeing with me.

00:42:20.195 --> 00:42:29.650
So I'm planning to make my body feel great, like what's easy and quick in our, in our family, what's going to work, the foods we love, how I feel.

00:42:29.985 --> 00:42:36.838
And so, yeah, I usually do like a week of dinners when I make a plan and I'm fine with swapping them.

00:42:37.704 --> 00:42:40.934
I'm fine if, like the day before, we're like hey, we're going to go out to dinner.

00:42:40.934 --> 00:42:57.554
I'm even fine if, the day of if you called and said, hey, girl, let's go out to dinner, and like, maybe I planned taco night, I'm going to try to find something at the restaurant that's just as close to that and really honor my intention of what I was planning.

00:42:57.554 --> 00:43:19.291
I don't overthink it like I used to, for sure, but that's a practice for sure, and it just it makes it so much easier for me to know like it's kind of like have you heard of that like your future self and your past self, and so my future self, like my present self, I'm like girl, thank you so much, that was so much easier this week.

00:43:19.291 --> 00:43:25.570
Or, you know, like, whenever I am making the plan, I'm like girl, I've got your back, I'm going to make sure you get food.

00:43:25.570 --> 00:43:28.405
You like I'm going to make sure that it's super easy for you to follow.

00:43:28.666 --> 00:43:30.192
That's a really good habit to have.

00:43:30.192 --> 00:43:37.371
It's like kind of communicating with your future self and thinking of considering your future self Like will I appreciate this later?

00:43:37.371 --> 00:43:40.952
Yeah, that's so awesome, okay.

00:43:40.952 --> 00:43:44.094
So just to recap, okay, let me see if I got this right.

00:43:44.094 --> 00:43:54.150
The four healthy habits are drinking water, getting good sleep, making meal plans and learning how to listen to your hunger cues.

00:43:54.150 --> 00:43:56.335
Practicing mindfulness Absolutely.

00:43:57.125 --> 00:44:00.411
What I do in my business is anytime you can't follow those things.

00:44:00.411 --> 00:44:13.869
That's really where the goal of coaching comes in is to help you follow those four simple, simple steps, and anything that prevents you from doing that we figure out together so that it makes it easy and doable.

00:44:15.065 --> 00:44:17.030
And do you do one-on-one coaching sessions?

00:44:17.072 --> 00:44:29.496
Yeah, I do the one-on-one sessions and then I host a group session once a week that all of them that want to attend can come to so that they still feel like they have community.

00:44:29.496 --> 00:44:40.911
Some people are being private and they want to do it just one-on-one and other people they really like having that community support and so to hear, like, what other people are going through.

00:44:40.911 --> 00:44:44.936
So I still have a weekly call that I invite them all to.

00:44:44.936 --> 00:44:59.918
I usually present a little topic that is applicable to what they're going through at the moment or what the next step for them to learn and feel good about, and then we group coach or discuss whatever the topic was or what's going on.

00:45:00.184 --> 00:45:01.291
Oh, that's so awesome.

00:45:01.291 --> 00:45:02.088
I love that.

00:45:02.088 --> 00:45:03.273
The community feeling.

00:45:03.273 --> 00:45:04.972
I think that's so important.

00:45:04.972 --> 00:45:06.746

#25 Four Habits to Start Getting Healthy Today with Kara Hackelman

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