WEBVTT
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Welcome to This Life Gets Good, the podcast where we talk about what it actually means to feel good in your body.
00:00:09.919 --> 00:00:12.080
Because around here, we don't just settle for healthy.
00:00:12.480 --> 00:00:19.440
We believe you're allowed to feel good everywhere you go, at work, at home, and yes, even whilst you're burning your kids to practice.
00:00:19.600 --> 00:00:26.320
I'm Lauren Melton, founder of This Life Uncluttered, mom of two, and living proof that life can get really good after 40.
00:00:26.480 --> 00:00:33.679
I help high-achieving women to lose weight, feel hot and healthy, and bring that confidence into every part of their life without doing more or burning out.
00:00:36.479 --> 00:00:48.640
So last week I had all of my clients set intentions for the fourth quarter of the year because I know just how easy it is to want to say F it, especially when we've already got Halloween candy around.
00:00:48.719 --> 00:00:51.119
And then before we know it, Thanksgiving is gonna be here.
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And then the holiday parties are gonna start right after that.
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But one thing I know about my clients, and I'm pretty sure it's true about you as well, if you're listening around here, they are not willing to accept feeling crappy in their bodies even during perimetopause and even during the holiday season.
00:01:07.280 --> 00:01:09.200
Nope, they're not willing to do that.
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So today I'm going to walk you through the exact intention setting exercise that I had them do and a tool to use for when life starts to get in the way of you crushing those intentions.
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Here's the good news about today being October 7th.
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That means there are still 12 weeks left in the year.
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12 weeks.
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And you can actually see a lot of progress in 12 weeks.
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If you're trying to lose weight working with me, you can expect to drop half a pound to a pound each week.
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Although there are often times when women are losing more than that when they work with me, especially at first, and especially if they have more body fat to lose.
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But even conservatively at half a pound a week, that's six freaking pounds.
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Now, on someone who's 5'11, like me, which is pretty tall, you might think that that doesn't look very noticeable.
00:01:59.120 --> 00:02:05.359
But I can tell you, I can feel when I drop a half a pound to a pound per week, even on my size frame.
00:02:05.519 --> 00:02:07.280
Like jeans fit differently.
00:02:07.439 --> 00:02:10.800
My muscles are more visible, making me feel and look toned.
00:02:10.960 --> 00:02:17.840
And let me tell you, I sure notice those lost pounds when I'm trying to knock out pull-ups at the gym and feeling like a total badass.
00:02:18.080 --> 00:02:20.879
That lost weight makes a difference on them.
00:02:21.280 --> 00:02:30.639
So trust me, there's absolutely zero reason to throw in the towel on any expectations to lose weight or make progress on that during this time of year.
00:02:30.879 --> 00:02:38.159
But equally, maybe progress for you is not gaining any weight between now and the year end.
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It's well documented that on average, people gain weight between Thanksgiving to New Year's, and some even around a pound per week.
00:02:45.919 --> 00:02:51.840
So progress this year for you might mean maintaining your weight and feeling really good about that.
00:02:52.080 --> 00:03:05.439
Whether you want to lose weight or you want to maintain your weight or you're trying to build muscle or work on some other aspect related to feeling really good in your body, the way you're going to do that this time of year will require being pretty intentional about it.
00:03:05.680 --> 00:03:13.199
And that's why I had my clients get crystal clear on their intentions so they can feel incredible in their bodies entering 2027.
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I can't even believe I'm saying that year.
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Yes, 2027.
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So let me walk you through the exercise I had them do.
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And you can do it here too, because I want you to feel confident just like my clients, knowing what your intentions really are, which makes it a heck of a lot easier to match your actions to those intentions once you've made them super specific.
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And that's really what's required here: specificity.
00:03:37.439 --> 00:03:40.479
Like telling yourself, I'm gonna try to eat better.
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That is way too vague.
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First, trying, I can't stand this word trying.
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Like, we gotta cut it out.
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It isn't gonna cut it.
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I'm sorry, my friend, but trying is going to lead to a lot of frustration and very little results.
00:03:55.599 --> 00:04:04.960
So instead of I'm trying to eat better, how about I'm going to eat 30 grams of protein and 11 grams of fiber at breakfast every single day for the next 12 weeks?
00:04:05.120 --> 00:04:13.360
I'm gonna do that by eating 220 grams of Greek yogurt, plus 12 grams of flaxseed, 12 grams of pumpkin seeds, and 100 grams of raspberries.
00:04:13.599 --> 00:04:16.399
Like that's pretty damn specific.
00:04:17.199 --> 00:04:21.439
Instead of I'm going to try to work out more, we need to get more specific.
00:04:21.519 --> 00:04:24.800
Like, I'm going to strength train three days per week at 6 a.m.
00:04:24.959 --> 00:04:29.759
on Monday, Wednesday, and Friday following Lauren's free workouts that she gave me in her playbook.
00:04:29.920 --> 00:04:30.879
Yes, that's correct.
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I give away a month's worth of workouts in my free playbook.
00:04:33.279 --> 00:04:35.040
Go grab it in the show notes if you haven't yet.
00:04:35.279 --> 00:04:46.399
Instead of I'm going to drink more water, how about I'm going to finish one 30-ounce Awala water bottle before I get to work, another by lunch, and a third by dinner.
00:04:46.639 --> 00:04:52.079
And maybe even keep an Apple Notes app where you check off each time you refill it.
00:04:52.240 --> 00:05:07.360
Instead of I'm going to try and not be stressed out all the time this season, how about I'm going to do a quick posture reset and body scan check, see where I'm holding tension in my body, and do three minutes diaphragmatic breathing before every meal.
00:05:07.519 --> 00:05:08.319
This is a great one.
00:05:08.480 --> 00:05:16.079
No 30-minute meditation needed, but a few micro moments of mindfulness throughout the day to reconnect with your body during one of the most stressful times of the year.
00:05:16.319 --> 00:05:23.519
Instead of I'm not going to revenge bedtime procrastinate, how about I'm going to have my head on the pillow by 10 p.m.
00:05:23.680 --> 00:05:28.639
every night with my phone plugged into the kitchen, not on my bedstand.
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Yes, you can actually do that.
00:05:30.639 --> 00:05:31.120
It is a thing.
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You do not need to have your phone by your head while you sleep.
00:05:33.279 --> 00:05:51.759
Instead of I want to try to lose some weight, how about I'm going to track my food and eat 1800 calories every day, which I know is a calorie deficit for me in this situation, and weigh myself every morning and then look at my weekly average on Sunday for the next 12 weeks because that's how we use data, my friend, so that we don't have to wish and hope to lose weight.
00:05:51.920 --> 00:05:53.519
We're actually going to get specific here.
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That's how we do it.
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Do you see the difference?
00:05:56.639 --> 00:05:57.680
Do you hear it?
00:05:57.920 --> 00:06:02.079
The first ones, they are wishes, they're hopes, they're dreams.
00:06:02.319 --> 00:06:06.720
The second ones are so damn specific and they're measurable.
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There's something you could track with data and look at and see how often you're hitting them each day.
00:06:12.160 --> 00:06:16.959
So take a few minutes and jot down your intentions that you want to focus on right now.
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When you're doing this, keep in mind how do you want to feel entering 2027?
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Do your intentions support that?
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Do you want to feel confident walking into your year and performance review?
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Do you want to feel strong on that turkey trot that you and your family walk or run every year?
00:06:31.839 --> 00:06:35.040
Keep in mind however you want to feel.
00:06:35.279 --> 00:06:38.720
And then draft those intentions that will support making that happen.
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And remember, we're not talking about like 10 intentions.
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I want to be realistic.
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Pick two to three.
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Two to three that you can consistently hold yourself accountable to between now and the end of the year.
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And the reality is life is gonna get in the way.
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Life is gonna throw you off a bit, or even a lot.
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And when that happens, I want you to use this tool to help you get back on track.
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If then how does this work?
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If whatever obstacle happens, then I will enter specific action.
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Some examples.
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If I'm traveling and can't have my regular Greek yogurt bowl for breakfast, I'll get a Starbucks turkey egg white sandwich with a fruit cup.
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Here's another one.
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If I have a late night work party on Thursday, the night before I regularly work out on Friday morning, I'll move my workout to Saturday.
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Here's another one.
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If I catch myself scrolling in bed after 10 p.m., then the phone immediately goes to the kitchen charger.
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No questions asked.
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And how about if I'm at a holiday party, then I'll have one drink of water before ordering another glass of wine?
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Here's the thing: intentions don't fail because we stop caring.
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But what happens is in the moment, something unexpected happens.
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And it's really hard to make a decision on the fly when you're tired, when you're busy, when you're stressed out.
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All of those things are happening this time of year.
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And in those moments, our brain really messes with us and it blows these things way out of proportion.
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It makes it a much bigger deal than it really is.
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Like recently, I had a client walk me through her day where she really had a hard time getting in her steps.
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Her work schedule was really difficult and she had a dinner out that night.
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And she asked me, like, she was like, Lauren, what would you do in that situation?
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And I told her that if I had a day where I really couldn't get my steps in, then I would try and get a few more steps in over the weekend.
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Which I know it sounds pretty simple, but it honestly is.
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The thing is, our brains, they mess with us just like it did with her.
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Because when I looked at her steps data, I didn't even see an issue at all.
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Like she had been maintaining her weekly average for months now and it wasn't even trending down at all.
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But one day where it felt impossible to do, and now she thought it was a problem.
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So using if then to have a plan for when life makes things a bit more difficult can really reduce this overwhelm, just like it did for her.
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So if she has a day where she has back-to-back meetings and a dinner out, she's gonna walk more on Saturday.
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If then.
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But having a coach and someone to help support you when you start to second guess yourself, like she did, right?
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That moment where she was like, What do I do?
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Like, look at this day.
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How does it happen?
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When life starts to implode, that is a whole different thing.
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She had me right there to help show her there's actually really no issue happening.
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You're getting your steps in, even if one day it felt harder, and acknowledging that it is gonna feel harder some days and other days, it's just gonna happen.
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That's the difference between women who see temporary results and the ones who maintain results all year long.
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Having that support, having that level of accountability and someone to help point out when there really is an issue or when there isn't, and help you work through it either way.
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Because I truly believe all moms with demanding jobs deserve to not only have a personalized plan, but to also have direct support from someone like me, another mom with a demanding job who gets what it's like when life is messing with you on that Wednesday night when your steps are lower than normal and can help you focus on the things that will keep you feeling incredible in your body.
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And my clients at the reset lose about half a pound to a pound per week, and some even up to two per week, which means you could be down six to 12 pounds before the holiday season even begins and enter January feeling pretty damn incredible.
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So head to the show notes and check out the link to join my reset.
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I would love to help you over six weeks in the reset to jumpstart your weight loss so you can feel confident entering 2027, feeling hot, feeling strong, just feeling incredible in your body.
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You deserve that.
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Thank you so much for listening to this episode of This Life Gets Good.
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I am truly grateful you chose to invest your time to listen.
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Your feedback matters here.
00:11:17.679 --> 00:11:22.000
And if you found this podcast to make a difference for you, please take a minute to share a review.
00:11:22.159 --> 00:11:33.600
Once a month, I'll select one lucky listener who shares a review to win a live 101 strategy call with me, where I'll personally coach you on your exact next steps to see weight loss results and finally feel hot again.
00:11:33.679 --> 00:11:38.639
And if this episode made you feel seen, share it with a friend who deserves to feel that way too.
00:00:04.400 --> 00:00:09.759
Welcome to This Life Gets Good, the podcast where we talk about what it actually means to feel good in your body.
00:00:09.919 --> 00:00:12.080
Because around here, we don't just settle for healthy.
00:00:12.480 --> 00:00:19.440
We believe you're allowed to feel good everywhere you go, at work, at home, and yes, even whilst you're burning your kids to practice.
00:00:19.600 --> 00:00:26.320
I'm Lauren Melton, founder of This Life Uncluttered, mom of two, and living proof that life can get really good after 40.
00:00:26.480 --> 00:00:33.679
I help high-achieving women to lose weight, feel hot and healthy, and bring that confidence into every part of their life without doing more or burning out.
00:00:36.479 --> 00:00:48.640
So last week I had all of my clients set intentions for the fourth quarter of the year because I know just how easy it is to want to say F it, especially when we've already got Halloween candy around.
00:00:48.719 --> 00:00:51.119
And then before we know it, Thanksgiving is gonna be here.
00:00:51.200 --> 00:00:53.679
And then the holiday parties are gonna start right after that.
00:00:54.000 --> 00:01:07.120
But one thing I know about my clients, and I'm pretty sure it's true about you as well, if you're listening around here, they are not willing to accept feeling crappy in their bodies even during perimetopause and even during the holiday season.
00:01:07.280 --> 00:01:09.200
Nope, they're not willing to do that.
00:01:09.519 --> 00:01:20.959
So today I'm going to walk you through the exact intention setting exercise that I had them do and a tool to use for when life starts to get in the way of you crushing those intentions.
00:01:21.280 --> 00:01:24.319
Here's the good news about today being October 7th.
00:01:24.560 --> 00:01:28.079
That means there are still 12 weeks left in the year.
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12 weeks.
00:01:29.359 --> 00:01:32.480
And you can actually see a lot of progress in 12 weeks.
00:01:32.640 --> 00:01:38.799
If you're trying to lose weight working with me, you can expect to drop half a pound to a pound each week.
00:01:38.959 --> 00:01:46.159
Although there are often times when women are losing more than that when they work with me, especially at first, and especially if they have more body fat to lose.
00:01:46.400 --> 00:01:51.439
But even conservatively at half a pound a week, that's six freaking pounds.
00:01:51.760 --> 00:01:58.879
Now, on someone who's 5'11, like me, which is pretty tall, you might think that that doesn't look very noticeable.
00:01:59.120 --> 00:02:05.359
But I can tell you, I can feel when I drop a half a pound to a pound per week, even on my size frame.
00:02:05.519 --> 00:02:07.280
Like jeans fit differently.
00:02:07.439 --> 00:02:10.800
My muscles are more visible, making me feel and look toned.
00:02:10.960 --> 00:02:17.840
And let me tell you, I sure notice those lost pounds when I'm trying to knock out pull-ups at the gym and feeling like a total badass.
00:02:18.080 --> 00:02:20.879
That lost weight makes a difference on them.
00:02:21.280 --> 00:02:30.639
So trust me, there's absolutely zero reason to throw in the towel on any expectations to lose weight or make progress on that during this time of year.
00:02:30.879 --> 00:02:38.159
But equally, maybe progress for you is not gaining any weight between now and the year end.
00:02:38.319 --> 00:02:45.680
It's well documented that on average, people gain weight between Thanksgiving to New Year's, and some even around a pound per week.
00:02:45.919 --> 00:02:51.840
So progress this year for you might mean maintaining your weight and feeling really good about that.
00:02:52.080 --> 00:03:05.439
Whether you want to lose weight or you want to maintain your weight or you're trying to build muscle or work on some other aspect related to feeling really good in your body, the way you're going to do that this time of year will require being pretty intentional about it.
00:03:05.680 --> 00:03:13.199
And that's why I had my clients get crystal clear on their intentions so they can feel incredible in their bodies entering 2027.
00:03:13.439 --> 00:03:14.960
I can't even believe I'm saying that year.
00:03:15.039 --> 00:03:16.560
Yes, 2027.
00:03:17.120 --> 00:03:19.919
So let me walk you through the exercise I had them do.
00:03:20.080 --> 00:03:34.000
And you can do it here too, because I want you to feel confident just like my clients, knowing what your intentions really are, which makes it a heck of a lot easier to match your actions to those intentions once you've made them super specific.
00:03:34.240 --> 00:03:37.199
And that's really what's required here: specificity.
00:03:37.439 --> 00:03:40.479
Like telling yourself, I'm gonna try to eat better.
00:03:40.800 --> 00:03:43.280
That is way too vague.
00:03:43.520 --> 00:03:46.479
First, trying, I can't stand this word trying.
00:03:46.560 --> 00:03:47.680
Like, we gotta cut it out.
00:03:47.759 --> 00:03:48.800
It isn't gonna cut it.
00:03:48.960 --> 00:03:55.360
I'm sorry, my friend, but trying is going to lead to a lot of frustration and very little results.
00:03:55.599 --> 00:04:04.960
So instead of I'm trying to eat better, how about I'm going to eat 30 grams of protein and 11 grams of fiber at breakfast every single day for the next 12 weeks?
00:04:05.120 --> 00:04:13.360
I'm gonna do that by eating 220 grams of Greek yogurt, plus 12 grams of flaxseed, 12 grams of pumpkin seeds, and 100 grams of raspberries.
00:04:13.599 --> 00:04:16.399
Like that's pretty damn specific.
00:04:17.199 --> 00:04:21.439
Instead of I'm going to try to work out more, we need to get more specific.
00:04:21.519 --> 00:04:24.800
Like, I'm going to strength train three days per week at 6 a.m.
00:04:24.959 --> 00:04:29.759
on Monday, Wednesday, and Friday following Lauren's free workouts that she gave me in her playbook.
00:04:29.920 --> 00:04:30.879
Yes, that's correct.
00:04:31.040 --> 00:04:33.199
I give away a month's worth of workouts in my free playbook.
00:04:33.279 --> 00:04:35.040
Go grab it in the show notes if you haven't yet.
00:04:35.279 --> 00:04:46.399
Instead of I'm going to drink more water, how about I'm going to finish one 30-ounce Awala water bottle before I get to work, another by lunch, and a third by dinner.
00:04:46.639 --> 00:04:52.079
And maybe even keep an Apple Notes app where you check off each time you refill it.
00:04:52.240 --> 00:05:07.360
Instead of I'm going to try and not be stressed out all the time this season, how about I'm going to do a quick posture reset and body scan check, see where I'm holding tension in my body, and do three minutes diaphragmatic breathing before every meal.
00:05:07.519 --> 00:05:08.319
This is a great one.
00:05:08.480 --> 00:05:16.079
No 30-minute meditation needed, but a few micro moments of mindfulness throughout the day to reconnect with your body during one of the most stressful times of the year.
00:05:16.319 --> 00:05:23.519
Instead of I'm not going to revenge bedtime procrastinate, how about I'm going to have my head on the pillow by 10 p.m.
00:05:23.680 --> 00:05:28.639
every night with my phone plugged into the kitchen, not on my bedstand.
00:05:28.879 --> 00:05:30.560
Yes, you can actually do that.
00:05:30.639 --> 00:05:31.120
It is a thing.
00:05:31.279 --> 00:05:33.120
You do not need to have your phone by your head while you sleep.
00:05:33.279 --> 00:05:51.759
Instead of I want to try to lose some weight, how about I'm going to track my food and eat 1800 calories every day, which I know is a calorie deficit for me in this situation, and weigh myself every morning and then look at my weekly average on Sunday for the next 12 weeks because that's how we use data, my friend, so that we don't have to wish and hope to lose weight.
00:05:51.920 --> 00:05:53.519
We're actually going to get specific here.
00:05:53.600 --> 00:05:54.720
That's how we do it.
00:05:54.959 --> 00:05:56.399
Do you see the difference?
00:05:56.639 --> 00:05:57.680
Do you hear it?
00:05:57.920 --> 00:06:02.079
The first ones, they are wishes, they're hopes, they're dreams.
00:06:02.319 --> 00:06:06.720
The second ones are so damn specific and they're measurable.
00:06:06.879 --> 00:06:11.920
There's something you could track with data and look at and see how often you're hitting them each day.
00:06:12.160 --> 00:06:16.959
So take a few minutes and jot down your intentions that you want to focus on right now.
00:06:17.120 --> 00:06:21.120
When you're doing this, keep in mind how do you want to feel entering 2027?
00:06:21.360 --> 00:06:23.040
Do your intentions support that?
00:06:23.279 --> 00:06:26.800
Do you want to feel confident walking into your year and performance review?
00:06:27.040 --> 00:06:31.439
Do you want to feel strong on that turkey trot that you and your family walk or run every year?
00:06:31.839 --> 00:06:35.040
Keep in mind however you want to feel.
00:06:35.279 --> 00:06:38.720
And then draft those intentions that will support making that happen.
00:06:39.040 --> 00:06:41.360
And remember, we're not talking about like 10 intentions.
00:06:41.519 --> 00:06:43.120
I want to be realistic.
00:06:43.439 --> 00:06:45.120
Pick two to three.
00:06:45.360 --> 00:06:51.439
Two to three that you can consistently hold yourself accountable to between now and the end of the year.
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And the reality is life is gonna get in the way.
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Life is gonna throw you off a bit, or even a lot.
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And when that happens, I want you to use this tool to help you get back on track.
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If then how does this work?
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If whatever obstacle happens, then I will enter specific action.
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Some examples.
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If I'm traveling and can't have my regular Greek yogurt bowl for breakfast, I'll get a Starbucks turkey egg white sandwich with a fruit cup.
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Here's another one.
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If I have a late night work party on Thursday, the night before I regularly work out on Friday morning, I'll move my workout to Saturday.
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Here's another one.
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If I catch myself scrolling in bed after 10 p.m., then the phone immediately goes to the kitchen charger.
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No questions asked.
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And how about if I'm at a holiday party, then I'll have one drink of water before ordering another glass of wine?
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Here's the thing: intentions don't fail because we stop caring.
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But what happens is in the moment, something unexpected happens.
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And it's really hard to make a decision on the fly when you're tired, when you're busy, when you're stressed out.
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All of those things are happening this time of year.
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And in those moments, our brain really messes with us and it blows these things way out of proportion.
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It makes it a much bigger deal than it really is.
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Like recently, I had a client walk me through her day where she really had a hard time getting in her steps.
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Her work schedule was really difficult and she had a dinner out that night.
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And she asked me, like, she was like, Lauren, what would you do in that situation?
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And I told her that if I had a day where I really couldn't get my steps in, then I would try and get a few more steps in over the weekend.
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Which I know it sounds pretty simple, but it honestly is.
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The thing is, our brains, they mess with us just like it did with her.
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Because when I looked at her steps data, I didn't even see an issue at all.
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Like she had been maintaining her weekly average for months now and it wasn't even trending down at all.
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But one day where it felt impossible to do, and now she thought it was a problem.
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So using if then to have a plan for when life makes things a bit more difficult can really reduce this overwhelm, just like it did for her.
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So if she has a day where she has back-to-back meetings and a dinner out, she's gonna walk more on Saturday.
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If then.
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But having a coach and someone to help support you when you start to second guess yourself, like she did, right?
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That moment where she was like, What do I do?
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Like, look at this day.
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How does it happen?
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When life starts to implode, that is a whole different thing.
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She had me right there to help show her there's actually really no issue happening.
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You're getting your steps in, even if one day it felt harder, and acknowledging that it is gonna feel harder some days and other days, it's just gonna happen.
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That's the difference between women who see temporary results and the ones who maintain results all year long.
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Having that support, having that level of accountability and someone to help point out when there really is an issue or when there isn't, and help you work through it either way.
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Because I truly believe all moms with demanding jobs deserve to not only have a personalized plan, but to also have direct support from someone like me, another mom with a demanding job who gets what it's like when life is messing with you on that Wednesday night when your steps are lower than normal and can help you focus on the things that will keep you feeling incredible in your body.
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And my clients at the reset lose about half a pound to a pound per week, and some even up to two per week, which means you could be down six to 12 pounds before the holiday season even begins and enter January feeling pretty damn incredible.
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So head to the show notes and check out the link to join my reset.
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I would love to help you over six weeks in the reset to jumpstart your weight loss so you can feel confident entering 2027, feeling hot, feeling strong, just feeling incredible in your body.
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You deserve that.
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Thank you so much for listening to this episode of This Life Gets Good.
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I am truly grateful you chose to invest your time to listen.
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Your feedback matters here.
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And if you found this podcast to make a difference for you, please take a minute to share a review.
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Once a month, I'll select one lucky listener who shares a review to win a live 101 strategy call with me, where I'll personally coach you on your exact next steps to see weight loss results and finally feel hot again.
00:11:33.679 --> 00:11:38.639
And if this episode made you feel seen, share it with a friend who deserves to feel that way too.
