Episode 108: How a Gratitude Mindset Can Transform Your Health and Fitness

In this episode of Fit Fueled and Busy, host Janine discusses the importance of developing a mindset of gratitude around health and fitness. She shares practical tips to shift focus from self-criticism to appreciation, such as starting the day with body gratitude, celebrating bodily capabilities, and reframing 'I have to' as 'I get to.' Janine also emphasizes the value of maintaining a wins journal, avoiding comparisons with others, and practicing gratitude post-workout. This mindset of gratitude can enhance consistency and enjoyment in one's health and fitness journey, extending positivity to other areas of life as well.

00:00 Introduction to Fit Fueled and Busy

00:21 Podcast Cadence Reminder

00:43 The Power of Gratitude in Health and Fitness

01:42 Tip 1: Start Each Day with Body Gratitude

02:35 Tip 2: Celebrate What Your Body Can Do

03:08 Tip 3: Reframe 'I Have To' into 'I Get To'

03:55 Tip 4: Create a Bare Minimum Gratitude Plan

04:50 Tip 5: Appreciate One Meal a Day

05:24 Tip 6: Keep a Wins Journal

06:59 Tip 7: Stop Comparing Your Journey to Others

07:48 Tip 8: Practice Post-Workout Gratitude

08:32 Tip 9: Notice How Good Healthy Choices Make You Feel

09:28 Tip 10: End Your Day Thanking Your Body

09:46 Conclusion and Final Thoughts

Thanks for listening, we hope you enjoyed it.

Grab our FREE fast food guide here.

Book a FREE strategy call here.

Reserve your spot with a Couture Coach: Buy a 1:1 coaching package

Sign up for our FREE newsletter here.

Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.

Follow us on Instagram @couture_fitness_coaching

Check at our website and blog.

Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching

Episode Transcript

(00:23):
Welcome back to Fit Fueled andBusy, the podcast for ambitious
women, juggling careers,families, and full lives, while
still wanting to show up as thehealthiest version of
themselves.
I'm your host, Janine, and todaywe're diving into a powerful
mindset topic that's especiallyfitting for this time of year.
How to develop a true mindset ofgratitude around health and

(00:44):
fitness.
Before we dive in, I just wannagive you a quick reminder of our
podcast cadence.
The first Wednesday of everymonth, we're dropping an episode
that is nutrition focused.
The second Wednesday is allaround fitness.
The third Wednesday is all aboutmindset, and our fourth
Wednesday of every month is ourunfiltered episode where we talk
about pretty much anything andeverything.

(01:06):
So focusing back to today'smindset episode, we are talking
all about gratitude.
And this isn't the fluffy kindof gratitude.
This is the kind that changesthe way you treat your body, the
way you show up for your goalsand the way you talk to
yourself.
Most of us.
Are really good at noticingwhat's not working, what we

(01:27):
didn't do, what we wish lookeddifferent, where we think we
fell short.
But when we practice gratitude,it shifts our focus from what's
wrong to what's possible.
And honestly, when you'regrateful for your body, when you
respect what it can do.
When you appreciate theopportunity to take care of

(01:50):
yourself, consistency becomes somuch easier.
It becomes something that youwant to do.
So today we're gonna talk about10 practical tips to build a
gratitude mindset for yourhealth and fitness.
So the first tip is to starteach day with body gratitude.

(02:10):
So when you wake up, before youjump into the chaos of the day,
take a moment to thank yourbody.
Something simple like, I'mgrateful my body lets me move
today, or I'm thankful for thechance to fuel myself well.
I'm not saying you have to sayit out loud or share it with
somebody.
Maybe it's helpful for you to dothat, but just take a moment and

(02:32):
just pause and think about that.
Think about yourself.
Think about what you're gratefulfor when it comes to your body
before you even get started inyour day.
This shifts your mindset awayfrom the self-criticism and into
appreciation.
If you start your day that way,you'll have.
Significantly less negativethoughts about yourself, about

(02:53):
your body throughout the day.
I promise.
Start it with a moment ofgratitude.
Tip number two, celebrate whatyour body can do.
Try focusing on capabilityinstead of appearance.
This is so powerful.
Did you lift a little heaviertoday?
Maybe you walked a littlefarther.

(03:13):
Maybe you kept a promise toyourself.
That's gratitude in motion.
Recognizing what your body cando builds self-respect, and
that's what keeps youconsistent.
Focusing on capability insteadof appearance.
Such a powerful statement.
Tip number three, reframe from,I have to into, I get to this

(03:37):
one is huge.
I remind myself of this often.
You don't have to work out.
You get to move your body.
You don't have to track yourfood.
You get to fuel yourselfintentionally.
For so many people around theworld, movement and food choices
aren't options.
The fact that we have choices issomething to be deeply grateful

(03:59):
for.
I practice this when I'm gettingup.
My alarm's going off at four 30or 5:00 AM and I'm tired and I
really just don't wanna get up.
And I remind myself that no, Iam so blessed to have the
opportunity to get up and tomove my body.
Tip number four, create a bareminimum gratitude plan.

(04:23):
Life is busy.
We all know that.
We all feel that.
So instead of beating yourselfup on days when you can't do it
all, be grateful for the smallthings you can do.
So that may look like a 10minute walk, drinking water,
hitting your protein at onemeal, just a bare minimum.
Gratitude plan means, okay,these are the things I'm gonna

(04:44):
do at a bare minimum today.
Then be proud of yourself whenyou accomplish those.
At the end of the day, gratitudegrows when you acknowledge
effort, not perfection.
Also, focusing in on gratitudeand being grateful for the
opportunity to be able to fuelour bodies well and move our

(05:04):
bodies helps take away thatperfection mindset where we have
to execute every single dayperfectly, and that is so not
true.
Tip number five, choose one meala day to pause and appreciate.
So before you eat, pause forjust a few seconds and think I'm
grateful to have food that fuelsme.

(05:25):
I am grateful to have theopportunity to choose to eat
this meal.
This builds mindfulness andreduces the all or nothing
spiral where.
You think I have to executeevery single meal perfectly, and
if I don't, then forget it.
I'll just eat whatever I wantthe rest of the day and pick up
my nutrition tomorrow.

(05:48):
Tip number six, keep a winsjournal instead of a critique
journal, right?
So I love this.
You don't actually have to havea journal.
Some people like to do that.
You can do this in your notes,in your phone.
Instead of tracking every littlemistake, start writing down what
went well.
I mean, we are just so hard onourselves all the time, and it's

(06:10):
so silly because we are jugglingso much.
It's amazing what we can do.
We are powerful women that takecare of our families, that are
pursuing a career, that arepursuing our health and fitness,
that are building relationshipswith family and friends.
We're juggling a lot and.
When we put this pressure onourselves of needing to be

(06:32):
perfect or execute extremelywell in all of those areas, it's
so easy for us to critiqueourselves and what we could have
done a little bit better andwhat we should have done.
Instead of doing that, insteadof spending our time critiquing
ourselves, let's focus on thewins that we had for the day.
Focus on that, you know?
Yeah.
I didn't execute my nutritionperfectly, but you know what I

(06:54):
did do?
I did get my steps in and I didget a workout in, and I did have
a really healthy, nutritiousbreakfast.
Focus on the wins instead ofcritiquing yourself.
Some other wins might be youdidn't skip your workout despite
how busy the day was, Again,gratitude helps get rid of the
all or nothing mindset.

(07:15):
Gratitude gets stronger when youreinforce success instead of
focusing on slip-ups.
Tip number seven, stop comparingyour journey to others.
Oh my gosh.
This one could not be more true.
And I'm gonna say it one moretime because it is so powerful.
Stop comparing your journey toothers.

(07:36):
Comparison is the enemy ofgratitude.
Your story is yours, and howbeautiful is that?
How boring would this world beif we all looked the exact same,
if our story all worked out theexact same?
Your growth is yours.
Your timeline is yours.
Try reminding yourself, I'mgrateful for my path, even if it

(07:59):
looks different from hers,because there is beauty in every
single one of us, and there isbeauty in the path that we all
get to take and we get to choosethat, and it is so beautiful.
Tip number eight, practicepost-workout gratitude.
After your workout or your walk,ask, what am I grateful my body
allowed me to do today?

(08:21):
This reinforces the habitemotionally, not just
physically.
I went for a seven mile runtoday.
That's a huge step for me and.
I did find myself afterwards asI was walking back and cooling
down how grateful I was that Igot to do that, and that it felt
so good and that my body feltgood and strong through that.

(08:41):
So just practice being gratefuland telling yourself that,
right?
Like having those thoughts.
Give yourself space to finishyour workout and give yourself
just 30 seconds to think ofsomething that you're grateful
for about being able to moveyour body.
Tip number nine, notice how goodhealthy choices make you feel.
Pay attention when you make agood, healthy choice, like

(09:04):
whether you're moving your body,going on a long walk or you're
picking a good, healthy,nutritious meal.
Pay attention.
I bet you'll find that your moodis better.
That you sleep better, that youhave more energy, and you have a
more clear mind.
When you notice these things, itbecomes easier to stay
consistent because gratitudereminds you that health doesn't

(09:25):
just look good.
It feels good, and this issomething that might also be
helpful for your journal, right?
Or your notes that you'rekeeping track of the positive
wins that you have.
I would encourage you to.
Write this stuff down as well,man, I executed my nutrition
perfectly today and I had somuch more energy in the
afternoon.
I wasn't reaching for a soda orreaching for some additional

(09:47):
caffeine.
Write those wind down.
And tip number 10, end your daythanking your body before bed.
Take 10 seconds to say or justthink to yourself, thank you
body for getting me through thisday.
This creates a compassionate,grateful foundation instead of
ending the day in frustration orguilt.

(10:09):
And I know some of these mayseem odd or feel, feel silly,
but even if you just pick a fewof these and start incorporating
them into your day.
I really do think that you'regonna find, such a mindset shift
in this.
Instead of needing to be perfectand execute everything
perfectly, you're going to startenjoying your journey, your

(10:30):
health and fitness journey more,and this mindset of gratitude.
The thing that's so beautifulabout it, when we start really
practicing it is it willautomatically just flow into all
other areas of our life, right?
Be more grateful that we havethis career and that we have the
opportunity to build and grow inour career.

(10:51):
We'll be grateful for our familyand that we get to spend time
with them and run and laugh andplay with them, or maybe the
relationships and friendshipsthat we have.
We'll be thankful for the timethat we get with them, thankful
that we get to have this newexperience with them, or that we
get to just sit on the couch andrelax with them.
All of those things.

(11:12):
So just remember, buildinggratitude around your health and
fitness isn't about ignoringchallenges or pretending
everything is perfect.
It's about choosing to see yourbody as something worth caring
for, not something to fightagainst.
It's about choosing to embraceevery step of your journey.
And remember, that's thebeautiful part of it.
It is yours and yours alone.

(11:34):
Nobody else's journey looks likeyours.
Thanks so much for tuning in.
If this episode encouraged youtoday, share it with a friend or
screen, chat it and tag me.
I love seeing women support eachother in this journey.
Stay grateful, stay consistent,and stay fueled even when life
gets busy.