April 9, 2025 • 21 mins
Description:
In this episode, David Sandstrom discusses the importance of mental toughness in achieving health goals, particularly for Christians over 40. He emphasizes that mental toughness, rooted in biblical principles, is essential for forming and maintaining healthy habits. The conversation covers practical tips for building mental resilience, the significance of having a strong 'why', and the value of community support in the journey towards a healthier lifestyle.
Time Stamps:
03:17 Why are old habits so hard to change
05:16 The Bible on Mental Toughness
07:21 Ten Mental Toughness Tips
08:49 SMART goals
11:58 The Power Pose
19:43 The Christian Healthy Lifestyle Community
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
We often talk about what to do to get healthy, the right foods, the best exercises, thoselifestyle habits that'll move the needle more quickly.
But today we're going to focus on the how.
How do we stick with it?
How do we overcome those hurdles that always seem to derail us?
The answer, natural nation, is mental toughness.
(00:22):
If you're a Christian over 40 with a desire to age gracefully and live more abundantly,
and finally achieve those health goals that have been just out of reach, this episode isfor you.
In this episode, we're going to explore how mental toughness rooted in biblical principlescan be your superpower in habit formation.
Let's talk about it.
(00:50):
Welcome to the Christian Healthy Lifestyle Podcast where I help people cut through thenoise and embrace a natural health lifestyle the way God intended so they can age
gracefully and live more abundantly.
I'm your host, David Centstrom, and this is episode number 179.
Let's be real.
Changing our lifestyle is hard.
(01:10):
It requires discipline, resilience, and the ability to push through discomfort.
That's where mental toughness comes in.
It's that inner strength, that mental discipline that allows us to exercise our God-givenagency or our free will to choose the right thoughts and actions, especially when we don't
(01:33):
feel like it.
Remember Proverbs 23, 7, for as a man thinks in his heart, so is he.
Our thoughts shape our actions.
And when it comes to our health, that's crucial.
Mental toughness helps us cultivate the thoughts that lead to consistent healthy habits.
(01:54):
Building healthy habits is a marathon, not a sprint.
We're going to need perseverance.
Hebrews 12.1 tells us, run with perseverance the race that is set before us.
Mental toughness equips us with the perseverance to keep going even when we don't seeimmediate results.
Another way to get some wind in our sails with healthy lifestyle changes
(02:16):
is to be surrounded by like-minded people.
It's a lot easier to implement new healthy lifestyle habits when we're surrounded by agroup of encouraging people.
That's why I'm starting the Christian Healthy Lifestyle Community.
Inside the community, you'll be surrounded by people on the same journey, pursuing theabundant life through vitality in spirit, mind, and body.
(02:37):
The launch date is getting closer, so I encourage you to get on the wait list today.
And as an added bonus, after you register for the wait list,
you'll get immediate access to my Opt Out of the Medical Matrix mini course.
Inside that course, I've included my top 10 free healthy lifestyle tips.
By watching this course, you'll get a taste of the type of content that'll be inside themembership.
(02:59):
Go to my website chlpodcast.com forward slash membership, fill out the form, and I'll bein touch with updates on launch and your next steps.
Do it right now while it's top of mind.
Pause this episode, get signed up.
I promise
I'll be here waiting for you when you get back.
We all know what we should do, eat better, exercise, get enough sleep, but knowing anddoing are two different things.
(03:26):
Why is it so hard to bridge the gap?
lot of it comes down to subconscious brain activity.
Our brains take repetitive habits and move them to a part of the brain that operates at asubconscious level.
A number years ago, we moved across town.
We sold one house and moved to another one across town.
And a couple of months after we moved, I was coming home from work one night late, I wastired, and my car was more or less driving on autopilot.
(03:54):
I pulled into the driveway of my old house, got out, put the key in the front door, and itdidn't work.
And that's when I realized, I don't own this house anymore.
I don't live here.
My brain drove home on autopilot.
So I got out of the driveway real fast.
I don't think anybody saw me, but it would be really embarrassing if they saw me trying towalk in the front door.
(04:14):
That's what makes old habit patterns so difficult to change.
They happen pretty much on autopilot and our habit patterns tend to follow the path ofleast resistance.
Changing habits requires us to push through the resistance.
That's where mental toughness comes in.
It's not about being a superhero.
(04:35):
It's about developing the mental
discipline to consistently choose the healthy path even when our brains are screaming forthe old way.
Mental toughness in this context is about directing our thoughts, choosing to focus on ourgoals, our why, and the positive outcomes of healthy habits.
(04:58):
It's about persisting through challenges, viewing setbacks as temporary, and learning fromthem rather than giving up.
It's about exercising our God-given agency, using our free will to make choices that alignwith our values and our goals.
The Bible provides a powerful framework for developing this kind of mental resilience.
(05:21):
Our minds need renewing.
Romans 12.2 tells us, do not be conformed anymore to the pattern of this world, but betransformed by the renewing of your mind.
Now Romans 12.2 isn't just a nice verse.
It's a call to action.
We actively renew our minds by replacing negative thought patterns with God's truth.
(05:44):
That is crucial for mental toughness.
How do we set our minds on truth?
Well, Philippians 4.8 gives us a mental checklist.
Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever ispure, whatever is lovely, whatever is of good repute, if there is any excellence and
(06:04):
anything worthy of praise,
dwell on these things.
So God's giving us a blueprint for healthy thinking.
And remember, natural nation, God wants what's best for us.
When God tells us to do something, it's for our benefit.
Focusing on truths like these builds a strong mental foundation and sets us up to exerciseagency or our free will and turn our mental toughness switches on.
(06:33):
We need to take every thought captive.
Second Corinthians 10 5.
We are destroying speculations and every lofty thing raised up against the knowledge ofGod, and we are taking every thought captive to the obedience of Christ.
2 Corinthians 10.5 is a battle cry.
We have the power to control our thoughts, and God wants us to exercise it.
(06:57):
We don't have to be slaves to every impulse or craving.
This is the heart of mental toughness.
We're the ones in charge.
We should be leaning on God's strength.
We're not meant to do this alone.
Philippians 4.13 says, can do all things through Christ who strengthens me.
True mental toughness comes from relying on God's power, not our own.
(07:21):
Okay, enough with the theory.
Let's get practical.
How do we build this mental toughness and use it to create lasting change?
I've got 10 tips I want to share with you for implementing
healthy lifestyle habits that stick.
Number one, start with a strong why.
(07:41):
Your why is your God given purpose for pursuing better health.
Is it to honor God with your body, 1 Corinthians 6, 19?
Is it to be more present with your loved ones?
Is it to have the energy to fulfill your calling?
The stronger your why, the more mental toughness you'll have when the going gets tough.
(08:03):
When you find your why, you'll find your way.
Number two, focus on process goals instead of just outcome goals.
Instead of just focusing on the outcome, I want to lose 40 pounds.
Focus on the process.
I want to exercise for 30 minutes, five days a week.
(08:24):
Mental toughness comes in consistently doing the small things, even when we don't feellike it.
A lot of people are tempted to ask,
How long does it take to create a new habit?
Well, a better question to ask would be how many times does it take to create a new habit?
It's repetition that is by far more valuable in developing new habit patterns than simplythe passage of time.
(08:50):
When it comes to setting goals, we should set SMART goals, S-M-A-R-T.
This acronym is very helpful.
Goals should be specific, measurable, achievable,
Relevant and time-bound.
Smart.
Smart goals.
Mental toughness helps you define these goals clearly and commit to them.
(09:14):
Number three, break it down into tiny habits.
Don't try to overhaul your entire lifestyle overnight.
That's a recipe for burnout.
Start with tiny habits that are so easy you just can't say no to them.
Here's an important point.
If you haven't worked out in years,
Don't try to start with a 30 minute workout or a one hour workout at worst yet.
(09:37):
You've got to start small.
Here's the best way to start a new habit.
Let's say you want to develop the habit of journaling.
Don't start with a 30 minute journaling session.
That'll feel like a chore.
Start with two minutes and do a hard stop at 120 seconds.
At first, it'll seem pointless.
You'll say, what am I really accomplishing here?
(09:59):
The point isn't the time.
The point is to make it so easy that it doesn't feel like a chore.
Keep doing that until it feels natural, maybe a week, maybe a few weeks, depends on theperson.
Then you can start stretching out the time and work your way up to the time you reallywant to spend journaling.
(10:19):
Here's how this works.
You can't improve a habit that hasn't been established.
Let me repeat that.
You can't improve a habit
that hasn't been established, the habit that you want to be part of your regular routineneeds to be there in the first place before you can add anything to it.
(10:40):
If you've got kids, you've seen this in action.
When they first start walking, you didn't expect them to walk across the room.
You were happy when they balanced themselves with one hand on the couch or a couple ofhands on the couch and stood up for a couple of seconds.
You applauded that and you rewarded them for that.
And once the baby got in the habit of standing, then they could let go of the couch.
(11:02):
And then they were ready to take a few steps on their own.
That's the way we learn to do new things.
One baby step at a time.
Tip number four, use habit stacking.
Pair a habit you want to do with a habit you need to do.
For example, listen to your favorite podcast, something you want to do while you'rewalking on the treadmill.
(11:27):
something you need to do.
This makes the healthy habit more appealing and much easier to implement.
number five, visualize success.
Before you start a workout or make a presentation or make a healthy meal, take a fewminutes to visualize yourself succeeding at it.
(11:50):
See yourself feeling strong, energized, satisfied and content.
here's a technique I recommend you try.
Before you leave for the gym, don't do this at the gym, you look kind of silly, but standin front of your bathroom mirror and use the Wonder Woman pose for two minutes.
You stand with your feet a little bit wider than your shoulders and your fists made andyour fists resting on your hips, head held high, shoulders back, chest up, and just look
(12:20):
at yourself in the mirror.
And you can supercharge this a little bit by doing a little box breathing.
Count to five in.
Hold for 5 seconds.
Exhale for five or more.
Move the mouth and make sure your exhale is longer than your inhale and then start it allover again.
(12:41):
By slowing down your breathing and doing the box breathing, you'll stimulate theparasympathetic nervous system and you'll feel more relaxed.
You'll feel more confident and you'll feel more empowered.
I know it sounds silly, but it really does work.
This kind of mental rehearsal strengthens our confidence, strengthens our resolve.
You can use it anytime you need a confidence boost, like before you make a presentation or
(13:05):
going on a job interview or something like that.
It really does work.
But remember, there's a mind-body connection that we shouldn't ignore.
Our minds can affect our posture, and our posture can affect our minds.
If we're feeling down, what happens to our head and shoulders?
We look down at the ground, shoulders slump.
The connection also works in the other direction.
(13:26):
By doing the power pose, the Wonder Woman pose, you'll feel more powerful.
When I was a flight instructor,
I had students that were great and they always had great lessons, but not everybody waslike that.
Sometimes people would show up and really struggle.
So if I had a student that had a couple of not so great lessons in a row, I encouragedthem to come out to the airport, find an airplane that wasn't being used, sit in that
(13:50):
airplane, sit in the cockpit without starting the engines or anything, and rehearse theirmaneuvers inside the cockpit without the distraction of talking air traffic control, the
noise of the engine or
even wondering how much gas is in the fuel tank, any of that.
And they just focused on doing the maneuvers that we were learning.
And I can tell you this, every single time, without exception, when I had a student dothat, the next flight lesson went way better.
(14:17):
And it saved them a ton of money in flight lessons because paying an instructor andrenting an airplane is pretty expensive stuff.
So they were really able to shave some time off their training by doing things that way.
It really does work.
Visualization works.
So you might be saying, Dave, I thought you were biblically based.
This sounds a little woohoo here.
(14:39):
How does this align with biblical teaching?
Well, remember, God's the one that gave us an imagination.
We all know children have vivid imaginations.
We don't have to teach it to them.
They're born with it.
An architect has to visualize the building before he can design it.
God had Abraham use visualization
(15:02):
to create an action.
In Genesis chapter five, verses five and six, here's what we find.
And he took him, Abraham, outside and said, now look toward the heavens and count thestars if you are able to count them.
And he said to him, so shall your descendants be.
And then in verse six, then Abraham believed in the Lord and God reckoned it to him asrighteousness.
(15:28):
God asked Abraham to imagine
or to visualize.
It was Abraham's visualization that led to his belief.
It was when Abraham imagined the stars being his descendants that changed his belief.
Beliefs lead to thoughts and thoughts lead to actions.
(15:49):
That's what we're talking about here.
Encouraging correct beliefs that lead to thoughts and actions that create effective habitformation.
Tip number six.
Develop a pre-commitment device.
Mental toughness isn't just about willpower in the moment.
It's also about setting yourself up for success before you face the temptation.
(16:13):
This is what behavioral scientists call a pre-commitment device.
For example, you want to go to the gym the next day, lay out your workout clothes thenight before, or pack a healthy lunch in the morning.
Those types of things require mental toughness and discipline upfront.
but they make the healthy choice easier later.
(16:33):
So people that seem to have incredible amounts of discipline might not really have that.
They might just be using a better technique or a better approach that makes the temptationeasier to be victorious on.
number seven, practice mindfulness.
Mindfulness is being more aware of our thoughts in the present moment.
(16:58):
Mental toughness involves being present.
When you're trying to form a new habit, pay attention to your thoughts and feelings.
Notice the urge to skip your workout or grab that unhealthy snack or that beer.
Acknowledge it without judgment and then choose to redirect your attention towards yourgoal.
number eight, cultivate a growth mindset.
(17:22):
Dr.
Carol Dweck's research on mindset is incredibly relevant here.
The growth mindset is the belief that your abilities can be developed through hard work,good strategies, and input from others.
Embrace challenges, view failures as learning opportunities, and believe that you can getbetter.
That is mental toughness in action.
(17:43):
Tip number nine, build a support system.
Surround yourself with people who will encourage your healthy habits.
Share your goals with them, ask for their support,
and celebrate your successes together.
Remember, we're in this together.
We're not supposed to be an island.
And just as Ephesians 429 says, we are to edify and encourage one another.
(18:07):
Give yourself some grace.
Remember that setbacks are a normal part of the process.
Don't let a slip up derail you.
You know, it was common when I had my health coaching practice, I'd give somebody aneating plan and we'd schedule another appointment two weeks later.
I'd come back and say, how'd you do?
It's like, you know, it the holidays.
I went to a holiday party and I had a few cookies and some cake and some champagne.
(18:29):
So I got completely off my eating plan.
I just gave up.
That's the wrong approach.
No one's perfect.
We're all going to slip up once in a while, but that's just a setback.
That doesn't mean we are a failure.
We might have failed that at that moment, but that doesn't mean we are a failure.
We should totally give up.
just view it as a setback, see what we can learn from it.
(18:51):
and get back on track as quickly as possible.
number 10, mental toughness is a lifelong journey.
Natural Nation, building mental toughness is not a one-time fix.
It's a lifelong journey.
But as you cultivate this inner strength rooted in God's word and his power, you'll findthat you're not only achieving your health goals, but you're also growing in your faith,
(19:19):
your character,
and your ability to live the abundant life that Jesus promises in John 10.
By embracing a Christian healthy lifestyle, we experience peace in the storm, morespiritual strength, more mental emotional fortitude and better physical vitality.
But putting things into practice can be easier said than done.
(19:40):
Old habits don't go down without a fight.
That's what we've been talking about here.
One of the best ways we can fight back is to be surrounded by like minded people on thesame journey with us.
That's why I'm starting the Christian Healthy Lifestyle Community.
Members are gonna be able to interact with one another on a social type platform where wecan post wins, encourage one another, be supported and have positive accountability.
(20:05):
We're gonna have fun health building challenges, monthly live Q &As, a private newsletterand a whole lot more.
And don't forget to sweeten the pot even further.
After you register for the waitlist, you'll get immediate access to my Opt Out of theMedical Matrix mini course.
Inside that course, I've included my top 10 free healthy lifestyle tips.
(20:28):
And by watching the course, you'll get a taste of the type of content that'll be insidethe membership.
The launch date is getting closer, so I encourage you to get on the waitlist now.
It won't cost you anything, but you'll be eligible to join as a founding member with thelowest price that'll ever be offered for the membership.
Go to my website.
chlpodcast.com forward slash membership.
(20:49):
Sign up today and I'll be in touch with more details.
I hope this episode has equipped you with practical tools to train your brain for health.
Remember, you have the power within you.
You can do all things through Christ who gives us strength.
Go out there natural nation, be strong and courageous and live abundantly.
I'll talk with you next time.
(21:10):
Be blessed.
We often talk about what to do to get healthy, the right foods, the best exercises, thoselifestyle habits that'll move the needle more quickly.
But today we're going to focus on the how.
How do we stick with it?
How do we overcome those hurdles that always seem to derail us?
The answer, natural nation, is mental toughness.
(00:22):
If you're a Christian over 40 with a desire to age gracefully and live more abundantly,
and finally achieve those health goals that have been just out of reach, this episode isfor you.
In this episode, we're going to explore how mental toughness rooted in biblical principlescan be your superpower in habit formation.
Let's talk about it.
(00:50):
Welcome to the Christian Healthy Lifestyle Podcast where I help people cut through thenoise and embrace a natural health lifestyle the way God intended so they can age
gracefully and live more abundantly.
I'm your host, David Centstrom, and this is episode number 179.
Let's be real.
Changing our lifestyle is hard.
(01:10):
It requires discipline, resilience, and the ability to push through discomfort.
That's where mental toughness comes in.
It's that inner strength, that mental discipline that allows us to exercise our God-givenagency or our free will to choose the right thoughts and actions, especially when we don't
(01:33):
feel like it.
Remember Proverbs 23, 7, for as a man thinks in his heart, so is he.
Our thoughts shape our actions.
And when it comes to our health, that's crucial.
Mental toughness helps us cultivate the thoughts that lead to consistent healthy habits.
(01:54):
Building healthy habits is a marathon, not a sprint.
We're going to need perseverance.
Hebrews 12.1 tells us, run with perseverance the race that is set before us.
Mental toughness equips us with the perseverance to keep going even when we don't seeimmediate results.
Another way to get some wind in our sails with healthy lifestyle changes
(02:16):
is to be surrounded by like-minded people.
It's a lot easier to implement new healthy lifestyle habits when we're surrounded by agroup of encouraging people.
That's why I'm starting the Christian Healthy Lifestyle Community.
Inside the community, you'll be surrounded by people on the same journey, pursuing theabundant life through vitality in spirit, mind, and body.
(02:37):
The launch date is getting closer, so I encourage you to get on the wait list today.
And as an added bonus, after you register for the wait list,
you'll get immediate access to my Opt Out of the Medical Matrix mini course.
Inside that course, I've included my top 10 free healthy lifestyle tips.
By watching this course, you'll get a taste of the type of content that'll be inside themembership.
(02:59):
Go to my website chlpodcast.com forward slash membership, fill out the form, and I'll bein touch with updates on launch and your next steps.
Do it right now while it's top of mind.
Pause this episode, get signed up.
I promise
I'll be here waiting for you when you get back.
We all know what we should do, eat better, exercise, get enough sleep, but knowing anddoing are two different things.
(03:26):
Why is it so hard to bridge the gap?
lot of it comes down to subconscious brain activity.
Our brains take repetitive habits and move them to a part of the brain that operates at asubconscious level.
A number years ago, we moved across town.
We sold one house and moved to another one across town.
And a couple of months after we moved, I was coming home from work one night late, I wastired, and my car was more or less driving on autopilot.
(03:54):
I pulled into the driveway of my old house, got out, put the key in the front door, and itdidn't work.
And that's when I realized, I don't own this house anymore.
I don't live here.
My brain drove home on autopilot.
So I got out of the driveway real fast.
I don't think anybody saw me, but it would be really embarrassing if they saw me trying towalk in the front door.
(04:14):
That's what makes old habit patterns so difficult to change.
They happen pretty much on autopilot and our habit patterns tend to follow the path ofleast resistance.
Changing habits requires us to push through the resistance.
That's where mental toughness comes in.
It's not about being a superhero.
(04:35):
It's about developing the mental
discipline to consistently choose the healthy path even when our brains are screaming forthe old way.
Mental toughness in this context is about directing our thoughts, choosing to focus on ourgoals, our why, and the positive outcomes of healthy habits.
(04:58):
It's about persisting through challenges, viewing setbacks as temporary, and learning fromthem rather than giving up.
It's about exercising our God-given agency, using our free will to make choices that alignwith our values and our goals.
The Bible provides a powerful framework for developing this kind of mental resilience.
(05:21):
Our minds need renewing.
Romans 12.2 tells us, do not be conformed anymore to the pattern of this world, but betransformed by the renewing of your mind.
Now Romans 12.2 isn't just a nice verse.
It's a call to action.
We actively renew our minds by replacing negative thought patterns with God's truth.
(05:44):
That is crucial for mental toughness.
How do we set our minds on truth?
Well, Philippians 4.8 gives us a mental checklist.
Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever ispure, whatever is lovely, whatever is of good repute, if there is any excellence and
(06:04):
anything worthy of praise,
dwell on these things.
So God's giving us a blueprint for healthy thinking.
And remember, natural nation, God wants what's best for us.
When God tells us to do something, it's for our benefit.
Focusing on truths like these builds a strong mental foundation and sets us up to exerciseagency or our free will and turn our mental toughness switches on.
(06:33):
We need to take every thought captive.
Second Corinthians 10 5.
We are destroying speculations and every lofty thing raised up against the knowledge ofGod, and we are taking every thought captive to the obedience of Christ.
2 Corinthians 10.5 is a battle cry.
We have the power to control our thoughts, and God wants us to exercise it.
(06:57):
We don't have to be slaves to every impulse or craving.
This is the heart of mental toughness.
We're the ones in charge.
We should be leaning on God's strength.
We're not meant to do this alone.
Philippians 4.13 says, can do all things through Christ who strengthens me.
True mental toughness comes from relying on God's power, not our own.
(07:21):
Okay, enough with the theory.
Let's get practical.
How do we build this mental toughness and use it to create lasting change?
I've got 10 tips I want to share with you for implementing
healthy lifestyle habits that stick.
Number one, start with a strong why.
(07:41):
Your why is your God given purpose for pursuing better health.
Is it to honor God with your body, 1 Corinthians 6, 19?
Is it to be more present with your loved ones?
Is it to have the energy to fulfill your calling?
The stronger your why, the more mental toughness you'll have when the going gets tough.
(08:03):
When you find your why, you'll find your way.
Number two, focus on process goals instead of just outcome goals.
Instead of just focusing on the outcome, I want to lose 40 pounds.
Focus on the process.
I want to exercise for 30 minutes, five days a week.
(08:24):
Mental toughness comes in consistently doing the small things, even when we don't feellike it.
A lot of people are tempted to ask,
How long does it take to create a new habit?
Well, a better question to ask would be how many times does it take to create a new habit?
It's repetition that is by far more valuable in developing new habit patterns than simplythe passage of time.
(08:50):
When it comes to setting goals, we should set SMART goals, S-M-A-R-T.
This acronym is very helpful.
Goals should be specific, measurable, achievable,
Relevant and time-bound.
Smart.
Smart goals.
Mental toughness helps you define these goals clearly and commit to them.
(09:14):
Number three, break it down into tiny habits.
Don't try to overhaul your entire lifestyle overnight.
That's a recipe for burnout.
Start with tiny habits that are so easy you just can't say no to them.
Here's an important point.
If you haven't worked out in years,
Don't try to start with a 30 minute workout or a one hour workout at worst yet.
(09:37):
You've got to start small.
Here's the best way to start a new habit.
Let's say you want to develop the habit of journaling.
Don't start with a 30 minute journaling session.
That'll feel like a chore.
Start with two minutes and do a hard stop at 120 seconds.
At first, it'll seem pointless.
You'll say, what am I really accomplishing here?
(09:59):
The point isn't the time.
The point is to make it so easy that it doesn't feel like a chore.
Keep doing that until it feels natural, maybe a week, maybe a few weeks, depends on theperson.
Then you can start stretching out the time and work your way up to the time you reallywant to spend journaling.
(10:19):
Here's how this works.
You can't improve a habit that hasn't been established.
Let me repeat that.
You can't improve a habit
that hasn't been established, the habit that you want to be part of your regular routineneeds to be there in the first place before you can add anything to it.
(10:40):
If you've got kids, you've seen this in action.
When they first start walking, you didn't expect them to walk across the room.
You were happy when they balanced themselves with one hand on the couch or a couple ofhands on the couch and stood up for a couple of seconds.
You applauded that and you rewarded them for that.
And once the baby got in the habit of standing, then they could let go of the couch.
(11:02):
And then they were ready to take a few steps on their own.
That's the way we learn to do new things.
One baby step at a time.
Tip number four, use habit stacking.
Pair a habit you want to do with a habit you need to do.
For example, listen to your favorite podcast, something you want to do while you'rewalking on the treadmill.
(11:27):
something you need to do.
This makes the healthy habit more appealing and much easier to implement.
number five, visualize success.
Before you start a workout or make a presentation or make a healthy meal, take a fewminutes to visualize yourself succeeding at it.
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See yourself feeling strong, energized, satisfied and content.
here's a technique I recommend you try.
Before you leave for the gym, don't do this at the gym, you look kind of silly, but standin front of your bathroom mirror and use the Wonder Woman pose for two minutes.
You stand with your feet a little bit wider than your shoulders and your fists made andyour fists resting on your hips, head held high, shoulders back, chest up, and just look
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at yourself in the mirror.
And you can supercharge this a little bit by doing a little box breathing.
Count to five in.
Hold for 5 seconds.
Exhale for five or more.
Move the mouth and make sure your exhale is longer than your inhale and then start it allover again.
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By slowing down your breathing and doing the box breathing, you'll stimulate theparasympathetic nervous system and you'll feel more relaxed.
You'll feel more confident and you'll feel more empowered.
I know it sounds silly, but it really does work.
This kind of mental rehearsal strengthens our confidence, strengthens our resolve.
You can use it anytime you need a confidence boost, like before you make a presentation or
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going on a job interview or something like that.
It really does work.
But remember, there's a mind-body connection that we shouldn't ignore.
Our minds can affect our posture, and our posture can affect our minds.
If we're feeling down, what happens to our head and shoulders?
We look down at the ground, shoulders slump.
The connection also works in the other direction.
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By doing the power pose, the Wonder Woman pose, you'll feel more powerful.
When I was a flight instructor,
I had students that were great and they always had great lessons, but not everybody waslike that.
Sometimes people would show up and really struggle.
So if I had a student that had a couple of not so great lessons in a row, I encouragedthem to come out to the airport, find an airplane that wasn't being used, sit in that
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airplane, sit in the cockpit without starting the engines or anything, and rehearse theirmaneuvers inside the cockpit without the distraction of talking air traffic control, the
noise of the engine or
even wondering how much gas is in the fuel tank, any of that.
And they just focused on doing the maneuvers that we were learning.
And I can tell you this, every single time, without exception, when I had a student dothat, the next flight lesson went way better.
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And it saved them a ton of money in flight lessons because paying an instructor andrenting an airplane is pretty expensive stuff.
So they were really able to shave some time off their training by doing things that way.
It really does work.
Visualization works.
So you might be saying, Dave, I thought you were biblically based.
This sounds a little woohoo here.
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How does this align with biblical teaching?
Well, remember, God's the one that gave us an imagination.
We all know children have vivid imaginations.
We don't have to teach it to them.
They're born with it.
An architect has to visualize the building before he can design it.
God had Abraham use visualization
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to create an action.
In Genesis chapter five, verses five and six, here's what we find.
And he took him, Abraham, outside and said, now look toward the heavens and count thestars if you are able to count them.
And he said to him, so shall your descendants be.
And then in verse six, then Abraham believed in the Lord and God reckoned it to him asrighteousness.
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God asked Abraham to imagine
or to visualize.
It was Abraham's visualization that led to his belief.
It was when Abraham imagined the stars being his descendants that changed his belief.
Beliefs lead to thoughts and thoughts lead to actions.
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That's what we're talking about here.
Encouraging correct beliefs that lead to thoughts and actions that create effective habitformation.
Tip number six.
Develop a pre-commitment device.
Mental toughness isn't just about willpower in the moment.
It's also about setting yourself up for success before you face the temptation.
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This is what behavioral scientists call a pre-commitment device.
For example, you want to go to the gym the next day, lay out your workout clothes thenight before, or pack a healthy lunch in the morning.
Those types of things require mental toughness and discipline upfront.
but they make the healthy choice easier later.
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So people that seem to have incredible amounts of discipline might not really have that.
They might just be using a better technique or a better approach that makes the temptationeasier to be victorious on.
number seven, practice mindfulness.
Mindfulness is being more aware of our thoughts in the present moment.
(16:58):
Mental toughness involves being present.
When you're trying to form a new habit, pay attention to your thoughts and feelings.
Notice the urge to skip your workout or grab that unhealthy snack or that beer.
Acknowledge it without judgment and then choose to redirect your attention towards yourgoal.
number eight, cultivate a growth mindset.
(17:22):
Dr.
Carol Dweck's research on mindset is incredibly relevant here.
The growth mindset is the belief that your abilities can be developed through hard work,good strategies, and input from others.
Embrace challenges, view failures as learning opportunities, and believe that you can getbetter.
That is mental toughness in action.
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Tip number nine, build a support system.
Surround yourself with people who will encourage your healthy habits.
Share your goals with them, ask for their support,
and celebrate your successes together.
Remember, we're in this together.
We're not supposed to be an island.
And just as Ephesians 429 says, we are to edify and encourage one another.
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Give yourself some grace.
Remember that setbacks are a normal part of the process.
Don't let a slip up derail you.
You know, it was common when I had my health coaching practice, I'd give somebody aneating plan and we'd schedule another appointment two weeks later.
I'd come back and say, how'd you do?
It's like, you know, it the holidays.
I went to a holiday party and I had a few cookies and some cake and some champagne.
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So I got completely off my eating plan.
I just gave up.
That's the wrong approach.
No one's perfect.
We're all going to slip up once in a while, but that's just a setback.
That doesn't mean we are a failure.
We might have failed that at that moment, but that doesn't mean we are a failure.
We should totally give up.
just view it as a setback, see what we can learn from it.
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and get back on track as quickly as possible.
number 10, mental toughness is a lifelong journey.
Natural Nation, building mental toughness is not a one-time fix.
It's a lifelong journey.
But as you cultivate this inner strength rooted in God's word and his power, you'll findthat you're not only achieving your health goals, but you're also growing in your faith,
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your character,
and your ability to live the abundant life that Jesus promises in John 10.
By embracing a Christian healthy lifestyle, we experience peace in the storm, morespiritual strength, more mental emotional fortitude and better physical vitality.
But putting things into practice can be easier said than done.
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Old habits don't go down without a fight.
That's what we've been talking about here.
One of the best ways we can fight back is to be surrounded by like minded people on thesame journey with us.
That's why I'm starting the Christian Healthy Lifestyle Community.
Members are gonna be able to interact with one another on a social type platform where wecan post wins, encourage one another, be supported and have positive accountability.
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We're gonna have fun health building challenges, monthly live Q &As, a private newsletterand a whole lot more.
And don't forget to sweeten the pot even further.
After you register for the waitlist, you'll get immediate access to my Opt Out of theMedical Matrix mini course.
Inside that course, I've included my top 10 free healthy lifestyle tips.
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And by watching the course, you'll get a taste of the type of content that'll be insidethe membership.
The launch date is getting closer, so I encourage you to get on the waitlist now.
It won't cost you anything, but you'll be eligible to join as a founding member with thelowest price that'll ever be offered for the membership.
Go to my website.
chlpodcast.com forward slash membership.
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Sign up today and I'll be in touch with more details.
I hope this episode has equipped you with practical tools to train your brain for health.
Remember, you have the power within you.
You can do all things through Christ who gives us strength.
Go out there natural nation, be strong and courageous and live abundantly.
I'll talk with you next time.
(21:10):
Be blessed.
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