January 9, 2025 • 39 mins
On the Health Hobby Podcast, we're unraveling the power of selecting a "word of the year" to supercharge your motivation and goal-setting, particularly for busy moms on a journey toward weight loss and an ultra fit body.
Our word for 2025? Consistency.
Discover how committing to small, steady actions can anchor you amidst life's chaos and propel you toward your health and wellness aspirations.
We discuss leaning into resources like the Bible and personal development classics, such as "Atomic Habits" by James Clear, so you're equipped to keep consistency alive and visualize the future you!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Amanda (00:00):
Welcome to the Health Hobby Podcast, the place for
busy moms searching for simplesolutions to weight loss, more
energy, better nutrition,fitness and healthy living time
management.
I'm your host, Amanda Ford.
Stick with me and make healthyour hobby, as I guide you
through simple steps andskill-building exercises so you
(00:20):
can finally hit those dreamyhealth and weight loss goals.
Take it from me it's time tokick all those bad diets and
quick fix workouts to the curb.
It's all about slowing down andfinding your very own rhythm of
healthy living, Because whenyou find your health, you find
your joy.
Let's dive in.
(00:42):
Hello Health Hobby Crew, welcomeback to another week on the
Health Hobby Podcast.
I'm your host, amanda Ford, andtoday we're going to be talking
about your word of the year, oryour focus word for the year.
Using a focus word is a tacticthat people use to stay
motivated and reminded of theirgoals.
So I have a word of the yearfor all my listeners that we're
(01:06):
going to be talking about todayand deep diving into the word
and why it's so important forweight loss goals and fitness
goals and healthy living goalsand any goals for that matter.
And you'll understand why whenyou learn what the word is.
But take a few minutes beforewe get started and think about
your goals for your weight lossand your healthy living for the
(01:26):
year and think of a word thatreally encompasses your goal and
finishing that goal and whatyou would need to do to finish
that goal.
And find a word that reallycaptures you know, even an
emotion or a feeling or anaction, and write that down and
you might even use the word thatwe're going to be talking about
today.
Just do that little exercisefor yourself, because we want to
(01:48):
make sure that the word of theyear is custom to you and means
something to you.
But before we get into it, ifyou could please help me out by
hitting the like and subscribebutton if you're listening on
YouTube, or make sure to followthe podcast on your favorite
podcast players, as this is asignal to yourself that you're
ready to take your healthyliving and weight loss actions
(02:12):
seriously, because that meansyou're checking in each week.
You're wanting to staymotivated.
This is a great way to justkind of stay on track and
focused is checking into thehealth hobby podcast each week.
And also thank you in advance,as your support helps me to be
able to continue this work,which is my passion, and my goal
is to help as many women as Ican find their own healthy
(02:34):
living routines, strong bodiesthrough fitness and their
dreamiest weight loss goals.
So it's January as I recordthis and it's a brand new year
and a fresh opportunity for youto transform your life, and I
love January.
Some people think that NewYear's resolutions, new Year's
goals, are cliche and lame, butI absolutely love this time and
(02:56):
I think it's one of the mostinspirational times of the year
and I definitely lean hard intothe New Year's resolution, new
Year's goals, planning seasonall of that when it comes to
January, and this is your timeto reset and refocus and build
lasting change, not just in yourphysical health but in your
mindset, spirit and confidence.
(03:18):
So today we're going to betalking about how can we stay
focused on those New Year'sgoals and, if you haven't
already, go back and listen toepisode number 13, where I help
you plan your first 30 days ofyour weight loss journey for the
year.
It's an epic episode.
It has a free workbook thatgoes along with it.
It's a deep dive training.
(03:38):
It's going to help you simplifyand get this focus so you can
be successful in your weightloss and fitness.
And one of the things in thatepisode is journaling.
So one area that we can usetoday's topic is with our
journaling, check-ins andoffering a time for us to
refocus each week.
It's not about refocusing oncein January and getting a plan
(04:02):
together.
It's really important if youhave goals to check in with
yourself and analyze and shifteach week.
So, using this word of the year, this focus goal, you can ask
yourself during your journalingsessions if that's one of your
connection steps that you'regoing to do, which.
If you don't know what aconnection step is.
Please go back and listen tonumber episode 13.
(04:23):
It will explain it in detail,but it's so powerful to have a
connection step, like journalingor prayer if you're on a weight
loss journey, because it helpsyou stay grounded in your goal.
And using a focus word or yourword of the year can help you
think about how you've beenbehaving for the week and if you
actually are on track.
Again, it's a way to simplify.
(04:44):
I'm always thinking about howcan we simplify all these
goal-getting processes?
Right?
I'm sure they're thrown in yourface all the time.
Do this journaling every week?
Do that?
Do this meal plan?
Track this food?
It's just thrown in our face.
I want to simplify.
So let's think about how we canfocus on our goals that we've
just set for the year with asimple word and again, that word
(05:06):
can be customized to your goals, and I think the word of the
year that we're going to betalking about today is going to
capture everybody's goals and beeveryone's focus goal, and I
hope it is.
It is my word of the year foryou guys, my listeners, and for
myself, for all types of reasons, which I'll share.
It's a word of action and it'sa word of results.
(05:27):
So you might be wonderingwhat's the word of the year, the
word of the year for the healthhealthy podcast 2025.
And for all my busy momlisteners out, there is
consistency.
So this year, I want you toembrace a single powerful theme
of consistency.
I want you to embrace a singlepowerful theme of consistency.
(05:49):
Consistency isn't flashy and itdoesn't rely on burst of
motivation or perfectconditioned.
It's not an impulsive concepteither.
So instead, it's about small,steady actions that we take
every day, day after day, nomatter what life throws at us.
Consistency is the bridge.
I love this, you guys.
Consistency is the bridgebetween where you are right now
(06:11):
and where you want to be, and Iwant to call out for all my
perfectionists out there thatconsistency isn't perfectionism.
Consistency isn't checking offyour workouts every single day,
every single month, every singleweek, never missing on your
meal plan, your meal tracking.
It's not a perfect journey.
(06:31):
It is just checking in andshowing up on your journey every
day, no matter what that lookslike.
There's a really great Instagrampost that's been flying around
for the last couple years.
I don't go on Instagram anymore, but if you are on the
algorithm for getting likemotivational quotes or things
like that.
You might've seen it.
So it's a really basic pictureand it's a hand-drawn picture of
(06:56):
seven circles and it saysMonday, tuesday, wednesday,
thursday, friday, saturday,sunday.
And it says consistency is.
And it has the circles filledin full on one day, full on
another day, kind of filled inon a on the other day, halfway
filled in the next.
You can kind of understand whatI'm saying.
And then it says consistency isnot.
(07:17):
It has all the circles filledin completely.
That means that the personcompleted everything a hundred
percent all the time.
Now, some people are like that,but in real life consistency
isn't perfect or 100%.
Show up every day, it's justdoing small steps.
Sometimes we're like I justcouldn't get to the gym.
I can't even explain all thedifferent scenarios that could
(07:38):
keep someone from missing theirworkout or going on their run or
, you know, having to shift whatthey eat.
So many scenarios.
We are busy moms.
We can fill in the blank allday.
We'd probably talk two monthsabout all the different
scenarios that would throw usoff.
Even if you show up, you'relike I drank my water today.
That's all I had time to do.
(07:59):
That had to do with my healthyliving and my weight loss goals.
I want us to think aboutconsistency in all areas of our
goals as we talk today.
So as we chat, if you want totake notes or you find this is
like really inspiring for likejournaling right now, take out
your iPhone, get your notes appopen, get out your journal and
(08:19):
let's talk about how we canmaintain consistency and how
consistency is so important whenwe weave it into our weight
loss and fitness goals for theyear.
So I said just a minute agothat consistency is the bridge
from where you are right now towhere you want to be.
It's what turns hope intoprogress and progress into
(08:39):
success.
So let's start with this littletruth.
Okay, you are capable ofachieving your goals, no matter
what.
I believe in you, not because ofluck or talent, or because you
have more time than yourneighbor, or because you have a
different work schedule thanyour sister, or because you just
(09:01):
are more organized.
It's because every smallconsistent action you take
builds unstoppable momentum.
So right now, when we startweight loss journeys so at the
beginning of the year mostpeople have been at a standstill
and it becomes hard to getgoing all of a sudden when we're
from a standstill.
(09:21):
If you think about that analogyabout pushing a rock up a
mountain.
It's so hard to get it going,but once it starts rolling you
can get up underneath it and youcan use the momentum, the force
that you've already put behindit, to roll up the hill.
Consistency works in the sameway and helps you build that
momentum.
So when we're starting andstopping weight loss routines,
(09:44):
we don't build that momentum andthe starting and stopping
really comes from.
I talked about this in episode13.
Again, please go back andlisten to it.
It is a super goodie, butstarting and stopping is one of
the biggest reasons that peoplequit.
Another reason is that peoplebite off more than they can chew
quit.
(10:06):
Another reason is that peoplebite off more than they can chew
.
So we really want to thinkabout the snowball effect of
consistency in our weight lossjourney, helping us to build
that momentum which ultimatelygoes and builds those routines
and rhythms that I talk aboutevery single episode, like
brushing your teeth.
You wake up, you brush yourteeth, you get some water, you
go downstairs and you do somestretching, or you pop into your
workout.
That just starts to happenwithout you even thinking about
(10:29):
it.
It's a big snowball effectafter you've committed to small
steps via consistency every day.
So research shows thatsustainable habits are formed
through repetition.
So by starting small.
I always say we start small,simple, micro habits.
You guys staying steady nomatter what and again, staying
(10:51):
steady could look different fordifferent people.
Like I said, sometimes thebubble is completely filled in.
That means you hit it a hundredpercent, and sometimes it was
filled in with a tiny littlemargin and it's barely colored
in because you, becausesomething happened, but you
still showed up in some smallway.
That's great progress andthat's consistency.
So you want to make sure thatyou're showing up no matter what
(11:14):
, and sometimes we don't knowwhat that looks like.
So one thing I like to coachpeople to do is pause and think
about what are all theroadblocks that could happen to
me when I'm trying to achievesaid goal.
So, on this podcast, our goalsare gaining a fit body, getting
strong, losing weight if needed,building healthy routines that
(11:37):
make our bodies feel good andfeel energized and our mental
health is optimized and we'refeeling clear-minded.
This is all in the name ofhealthy lifestyle.
That's our goal.
Well, a lot of things canhappen, like you could list my
job.
My work schedule is really wild.
I could get sick.
(11:58):
I have two kids.
They have their own schedules,my husband's schedules, maybe
you are on call, maybe you're anurse.
You don't know if you're goingto get called in some days.
There's all types of thingsthat could happen.
I didn't even list all of them.
Of course, everyone's life isunique, but a really good
exercise to help you stayconsistent is to list, I don't
(12:21):
know.
Take five minutes and justbrainstorm all the things that
you think that would throw youoff your weight loss journey, to
prevent you from beingconsistent.
I don't know, maybe you sleepin all the time.
Okay, so that means youprobably should go to bed a
little bit earlier, and thereason you would know that is
because you went through thisexercise and you listed all the
(12:41):
things that keep you fromgetting up and doing your
workout in the morning andyou're like, oh, I'm always
sleeping in.
Well, by identifying thoseroadblocks, you can come up with
solutions right then and there,and you're or.
So a solution for thatparticular situation would be
yeah, you want to go to bed,start going to bed a little bit
earlier and start workingtowards, little by little each
(13:02):
day, working up a little bitearlier, small steps, you guys,
so you eventually can work, getup and work out in the morning.
Or, if you listed all theseother things, you can identify a
plan B.
So if you don't get up and workout in the morning, what can
you do later in the day to stillstay consistent in your weight
loss journey, so you canidentify solutions and you can
(13:23):
identify plan B's, so you canstill stay consistent and not
feel like, oh, I'm just, youknow, I didn't wake up, I'm not
going to work out at all, I'mnot going to do anything, and
that's what happens, and that'swhat people do, and then the
momentum starts going the otherway and you quit.
So I highly recommend you dothat exercise of listing your
roadblocks, challenges.
(13:44):
You know concerns that you, Iknow you guys already have them
in your mind.
So list those out and then youknow in one column and then the
other column you could do.
You know a solution or a plan Bfor each challenge, so you can
reference that and use that asyour your guiding light on the
days that might not work out sowell for you.
(14:06):
So you are essentially stayingconsistent with your goals,
without stopping or ignoringthat you had a healthy living
action to do that day.
You want to stay consistent foryourself.
It's worth doing these littlejournaling steps and coming up
with creative ideas so you canstay consistent.
One of the other ways that Ilove maintaining consistency is
(14:28):
tapping into resources likebooks.
I love motivational books andone of the best motivational
books on the planet is the Bible, and we're going to talk about
a scripture later.
That helps me stay consistentin my own weight loss journey
and I hope it inspires you guystoo.
In addition to the Bible, thereis a whole genre of personal
(14:49):
development books on the marketwhich I absolutely love.
It's one of the most prevalentgenres in my library If you
would come look at ourbookshelves here at my house.
But one of the most popularbooks.
It's so great for habits, youguys.
It's by James Clear and he haswritten a book called Atomic
(15:11):
Habits.
If you haven't heard of thisbook I would be surprised.
But if you haven't read it, goget it on your Kindle right now
or go grab it, you know, fromthe store.
It's an easy read, but it'sfull of super simple, actionable
tips which you know I'm a fanof, that you can use to tweak
your current routines right now.
So you are consistent.
(15:32):
So, but in that book, hereminds us that every action you
take is a vote for the personyou want to become.
If that is not inspiring, Idon't know.
I mean that's.
I love that.
So every action you take is avote for the person you want to
become.
If you haven't read this book,I will link to it in the show
(15:53):
notes for sure.
It's just chocked full ofreally easy tips to help you
build positive habits and alsoto break habits or routines that
are sabotaging your success.
Plus, it's full of these killerquotes, that kind of a little
slap in the face.
You're like, oh man, okay, yes,I vote that.
I want to be this person thathas successfully completed my
weight loss journey in 2025 anddidn't quit like I have all the
(16:16):
years before.
I vote yes for that and I voteyes for you.
But tap into other solutionslike checking into the Health
Hobby Podcast each week, comingback and listening and getting
motivated, reading books thatkeep you motivated and focusing
on positive actions for healthyliving, like James Clear's book
or other ones.
(16:37):
There's so many out there.
You guys.
Just find one that reallyresonates with you.
This one is just.
Everyone's got to read thisbook.
It's so awesome.
There's so many killer tools inthere.
You're going to be like what?
This is crazy.
It's going to blow your mind.
You got to read it.
We talked a little bit aboutjust a minute ago, an exercise
you can do to list roadblocks,challenges, and for you to then
(16:57):
create solutions or plan Bs forthose challenges.
And I want to remind you thatwhen challenges and obstacles
arise and they will theyabsolutely will.
Sometimes we have a perfectweek.
Sometimes we have the week fromyou know where and you're like
how did this happen?
Why is this happening to me?
We kind of start getting inthat mindset.
(17:19):
Let's pause for a second and Iwant you to think about when
that happens, that this is justregular life.
Nothing is happening to you.
You are not a victim to yourchild getting sick and you not
be able to go into the gym or goon your run.
You are not a victim to theextra project that came through
on your email on Friday at 3 pmwhen you're supposed to be
(17:41):
leaving on a three-day week.
You are in charge of your lifeand I want you to remember that
these are not failures, andinstead we're going to flip the
script and say these are youropportunities to grow and adjust
and to prove to yourself thatyou are capable of staying on
course.
Remember you are voting for theself that you want to become.
(18:03):
That was the quote that JamesClear just offered us.
Every action and decision thatI make is a vote for the person
on the other side of that goal,at the finish line of that
weight loss goal.
So a challenge or an obstacle tostaying consistent, it's not a
failure if you actually don'thit anything.
It's an opportunity for you toanalyze and shift and take a
(18:24):
look at what happened.
And sometimes we don't have asolution, but a lot of times we
can be like we can just like thelist we made.
We can be like oh, next timethis happens I can do this.
Instead, there you are, you'reon track again and you feel
capable and you actually buildconfidence and knowledge and
power.
You know, over thesecircumstances that are really
(18:46):
trivial a lot of the times,because we just we feel
frustrated and overwhelmed andjust not capable when we're
trying to deal with just lifeand this big thing.
That's a weight loss goal, anda weight loss goal is serious,
it is life-shifting in a healthyperspective, but it's also
life-shifting in your scheduleand how you eat and everything
(19:07):
intimate that you do andeverything that you do in the
day is shifted when you're on aweight loss journey and it's
hard to get that balance.
But this is what we're talkingabout.
Consistency is about finding thebalance, not perfection,
managing obstacles, callingthese failures actually calling
them opportunities and offeringyou the ability to analyze and
(19:28):
shift for the next time, so youwill be consistent.
So the way that you could dothis is through a weekly
check-in and analysis on how didI do this week?
What's one thing that I can dobetter?
What obstacles came up thisweek?
What can I do next time?
When these obstacles come up?
Do I need to get help in anarea?
There's so many differentthings that could go wrong or
(19:50):
steer you off course that theseare opportunities to just grow
and become even better.
And here's the most importantpart of this.
You guys, true transformationisn't just about physical change
.
It's also really tapped intoyour spiritual change.
Consistency in your spiritualwellness is just as important as
(20:10):
your physical habits.
So lasting change happens whenyou align your goals with your
values and connect to somethinggreater than yourself.
So for those of us who findstrength in our faith.
This journey becomes so muchmore powerful when we invite God
into it.
So those of you who might notbe well-versed in the Bible,
(20:31):
it's definitely worth divinginto.
It is the most motivationalbook on the planet and we can
thank god for that.
But but we really think aboutgoals and goal getting and
projects and weight loss goalsas this external thing, all the
external things that we have todo we have to work out, we have
to meal plan, we have to trackour food, we have to take our
(20:53):
body measurements, we have to goto bed on time, we have to
drink water, like all theseexternal actions that we have to
take.
One part that's missing, and onereason why I truly believe that
people quit on themselves, isthat they don't tap into the
inner factors that help youmaintain goals, that inner
(21:15):
self-talk, that intuition.
One of the ways that you cantap into that is reading the
Bible.
You can read the Bible, you canopen it up and you will find I
mean at any moment, justrandomly open it up you will
find some sort of inspirationalwords and just divine guidance
(21:36):
that can keep you at peace andhelp you stay on track in
whatever goal you have, and oneof the goals that you should
have is trying to live in apeaceful, joyful, kind way, in a
kind spirit, in a clean spirit,and that helps us hit other
external goals like weight lossgoals or relationship goals, and
(21:57):
I think it's really importantto always bring this up.
I brought it up last episode.
It's called my connectioncategory that you should have
some sort of connection with ahigher being, your inner voice,
you know your mental wellness.
All that comes through pausingand tapping into spirit.
And I want to read a scripturethat I love that is stellar for
(22:19):
our topic today, which ismaintaining consistency.
That's our word of the year, soyou can see how powerful
tapping into spirit or in divinescriptures can be.
So Philippians 4.13 says I cando all things through Christ,
who strengthens me when you feeldoubt creeping in or motivation
(22:39):
waning.
Remember you're not doing thisalone.
There are higher powers thatrule this planet and this life
that we live.
God is walking with you,equipping you with strength,
discipline and grace and helpingyou to make appropriate changes
that are positive for you whenyou stay consistent in prayer,
(23:00):
reflection and gratitude to God,to whatever you may be
connecting to.
I know this isn't a Christianpodcast, but some sort of
universal power which we can alljust say call God.
That's it it is.
That is what it is.
But you'll find that yourjourney becomes more manageable
and more meaningful in such anincredible way.
(23:23):
You will blow your mind.
In my intro I say helping youfind your joy.
That's the last thing I say inmy intro to this podcast.
You hear it every single time,and one of the ways that you
find your joy is one, throughfitness.
I always find such joy throughfitness.
Two, through maintaininghealthy eating.
(23:44):
You start to feel better andliterally feel joyful because
you're like, wow, my body feelsso good because I'm eating clean
.
But three tapping into yourpersonal being, while you are
connecting with spirit and God.
You will find joy if youconsistently tap into those
three categories.
Think about what areas in yourlife that you, how you can tap
(24:07):
into spirit One of the ways.
If you aren't really intoreading the Bible, I really
recommend you just try it out ifthat would be something new to
you.
If you have questions aboutthat, let me know.
I'm happy to talk about it.
But one of the ways that a lotof us can do it and we don't
even realize, is being in nature.
So think about, can you getinto nature more?
Can you go listen to the oceanwaves?
(24:28):
We're lucky.
We live in California.
I'm only about 20, 30 minutesfrom the Pacific Ocean.
I can go there at any momentand I can just sit there and
listen to the waves.
It is so incredibly powerfuland beautiful.
I mean, if that's not aconnection to spirit and to God,
I don't know what is, but it'sso calming and you do feel joy
(24:49):
and at peace and when you havethose emotions, you're more
capable and you have morebandwidth to maintain
consistency and keep going onthese big goals, these weight
loss goals or these other hugelife goals that you might have.
The other thing that I loveabout tapping into spiritual
wellness when we're thinkingabout consistency is it teaches
us patience.
So consistency and patiencekind of go together, because
(25:14):
when we are consistent, we arerealizing that, hey, I have to
do something over and over andover and over again to get to
the result.
Well, doing something multipletimes over and over, go over and
over and over and over and overand over.
That is time.
That's a long time, and timeequals patience.
(25:35):
Right, we can't have a 20-poundweight loss in two weeks.
That's not going to happen.
And another verse I want toshare with you is Ecclesiastes
3.1, and it says To everythingthere is a season.
This is your season of growth,okay, and growth happens step by
step, day by day.
So trust in God's timing.
(25:55):
Growth happens step by step,day by day.
So trust in God's timing, trustin the universal timing that
he's giving you, that your lifeand your spiritual connection
whatever that is is giving you,and give yourself the grace to
keep moving forward in thatappropriate amount of time.
We have to trust in the timethat it takes to get to the goal
(26:17):
.
And let's make this practical.
Winning the year starts withwinning the day.
So I've talked about it takes along time, it takes a long time
.
It takes a long time.
We need to be patient, it'strue, but let's simplify.
I'm all about simplifying.
Yeah, we need to be patient,but let's focus on winning the
day.
Then we'll focus on winning theweek, then winning the month
(26:40):
and then winning the year.
That takes consistent action,that takes patience, but if you
win your day, whatever thatmeans for you.
If you filled in the bubble allthe way and you were 100%
consistent, or if it even washalfway, that's a win and it
doesn't seem like you have to beso patient.
So some of us can be reallyantsy when it comes to weight
loss goals, like we want themnow, now, now, now, now.
(27:02):
And that's why so many peoplefall short and lean on these
quick fixes because the patienceisn't there, and then they fail
and then they're back in aspace where they're stuck and
starting over again and it'sjust like a terrible cycle.
So just focus on the first dayand even the next day be like
(27:23):
all I need to focus on is todayand take it even deeper.
All I need to focus on is rightnow, at this very moment.
What am I doing?
Am I taking actions that areconsistent with my goals and my
vision for my goals?
See how consistency is.
It's not just about takingaction.
It's about making decisionsLike is this aligned?
It's alignment to not onlypatience, but alignment.
(27:45):
Are my current decisionsaligned with my goals so I can
stay consistent when we'revoting for ourself?
Tapping into that James Clearquote when we're voting for
ourself.
I love that.
I'm so inspired by that I'mgonna just keep saying it over
and over in this episode when weare making decisions that are
reflective of us voting forourselves, winning our weight
(28:06):
loss, getting to that result,maintaining consistency,
aligning our actions so wemaintain consistency, those are
the small wins that buildmomentum.
And consistency not only buildsmomentum but it builds
confidence.
After one month, you're going tobe feeling stronger, even after
a week.
I always feel like, even likethree days, after my three days
(28:29):
of like really being consistent,especially if it was like a
hundred percent, I'm like, wow,three days can change your life
and I haven't done a podcastabout this, but I always think
about this.
I probably should put this onour list of topics to talk about
the three-day rule.
And it's like just forget aboutthe year, just focus on being
100% consistent for three dayssolid.
(28:50):
You will be so surprised it'sgoing to blow your mind.
So you will not only feelconfident after just those three
days, or even a month.
You'll feel stronger mentally,physically, spiritually.
You'll trust yourself more.
That's huge.
A lot of us don't trust that wecan do this.
We've come into the new year orwe've started a new weight loss
(29:13):
plan.
How many times.
I mean, for me I can't even, Idon't even know, I probably
can't count on both my hands.
I have a good routine now, butit took a lot of skill building
and learning.
It took patience, consistencyfor me to actually get to the
results.
When I finally stuck to it thatone time and I was ultra
patient I remember coming homecomplaining to my husband I've
(29:36):
been working out for nine months, I'm just not seeing the
results that I want.
He's like you have to bepatient.
This was many years ago and youknow it came, but I mean, it
takes a while, you guys.
Yes, I was losing weight.
I was trying to get like,really, really fit so I could do
a physique competition.
So that takes a lot ofdifferent type of consistency,
(29:58):
like it's it's very strict.
I never got to that point but Igot extremely, extremely fit.
It took forever, but I wasconfident.
I knew exactly what to do.
That's why I'm able to sit hereright now and share with you
how to be consistent, how tothink about being consistent.
You're going to struggle withthis frustration in your mind.
You're going to have thatself-talk like you're not going
(30:19):
to trust yourself at firstbecause you're like no, no, no,
I've done this before.
That's where you got to tap in,you know, to your spiritual
fitness, to your spiritualwellness, because that keeps you
from going down those crazyrabbit holes of negative
self-talk.
So you do eventually trustyourself.
So from there, self-talk, soyou do eventually trust yourself
(30:40):
.
So from there you can step itup by increasing the intensity
of your workouts once you haveproved to yourself that you can
maintain consistency, becauseyou just need small actions at
first.
You don't need to go likediving headfirst into the deep
end and trying to be an Olympicdiver when you don't know how to
swim.
That doesn't make any sense.
So you know you want to makesure that you start small.
(31:01):
Then we can up the ante and tryto.
You know, do these biggerworkouts, longer runs, if you're
a runner, tightening up thenutrition and getting a little
bit more rigorous in what you'reeating and tightening up?
You know your meal tracking, inwhat you're eating and
tightening up, you know yourmeal tracking.
So the key to this is tomaintain and not to overwhelm.
(31:21):
And consistency.
Again, I said this in thebeginning it's not perfection,
it's just maintenance.
So you want to maintainwhatever that looks like, right?
So if you do that list, whatare my roadblocks that will
prevent me from maintaining?
You'll have solutions or planB's so you can maintain.
So finally, let's align ourconsistency with our vision.
(31:42):
Take time today to reflect onyour why.
Why do you want to make thesechanges?
I know knowing your why is kindof cliche now.
It's been used, overly used,but it's true.
It's a really good reason.
So, but the reason it's overly,overly used is because it's
very important to tap into andso think about these things as
(32:04):
your day goes on or if you'rejournaling right now or taking
notes.
Why do you want it to make thesechanges?
Is it to feel more energizedfor your family or just for
yourself?
Is it so you can feel proud ofproud of yourself?
Is it so you can feel proud ofyourself?
Is it so you can feel confidentwhen you go on vacation?
Or because you want to be ableto lift weight?
You were like I've never liftedweights before.
(32:25):
Maybe you just want to trysomething new.
Maybe you're nursing a medicalcondition or you want to prevent
a medical condition.
Maybe you want to be an exampleto your kids and to your
husband.
Maybe you want to do it tohonor the body God blessed you
with.
That's always a good reason.
Write this down, though, andlet it be an anchor when it
(32:45):
comes to a hard day or you'relike, oh my gosh, I'm kind of
veering off my consistency trainand you can tap into your why
and be like remember, this iswhy I'm doing this.
It can always get you rightback on track.
The next thing I want you to dois I want you to think about
consistency and visualize thatperson that you're becoming.
(33:06):
So we vote every all thedecisions right.
We are voting for that person.
We vote.
I elect the successful personat the finish line.
That is me.
I elect that person.
I want you to visualize thatperson.
What does she look like?
What is she wearing?
How does she feel?
What's her attitude like eachday?
What are the actions that thatperson is taking every day?
(33:28):
It might be different than now,but what are they doing?
Because, if they're at thefinish line that you are
visualizing, they've made somepretty incredible changes.
They were definitely consistent, they were definitely patient,
they had confidence, theytrusted themselves.
But so what does that look like?
And that will be personal toyou what it looks like, and I
(33:48):
want you to visualize that for asecond, write it down.
Maybe you can describe it inwords.
But one of the really cool waysthat you can do this is with a
vision board, and I did promiseyou guys a couple weeks ago a
training on how to make adigital vision board, which it's
coming.
I'll let everyone know viaemail when it's up on YouTube,
so make sure that you're on myemail list.
You can click the link in theshow notes to join the email
(34:10):
list, because I want to makesure that you have access to
this.
It's going to be a greattraining, because a traditional
vision board is with posterboard and glue and magazines.
Here's the deal.
This is 2025.
We don't have magazines anymore.
I mean, there's still magazines, but people don't have stacks
of magazines.
I don't want you to have to goout and buy a bunch of stuff to
do this.
I want it to be accessible andeasy to you.
I'm going to train you how to doit in Canva.
(34:31):
It's an online graphics designsoftware.
It's totally free.
It's going to help youvisualize what that person's
doing.
It's going to help youvisualize each day the actions
that that person, that winner,the person that you voted for,
how they're behaving, and wewant to put that in front of us
each day.
So this is going to be a funtraining.
But if you don't want to waitfor that and you want to do a
(34:54):
traditional vision board, goahead and do it.
Put images on there, words,symbols that inspire you but
also are reflective of thebehaviors and actions that
someone would need to get to thefinish line of your weight loss
goals.
And this is a reminder of yourwhy too.
So put your whys on there.
It's not just what you want.
(35:14):
A vision board isn't just likeoh, I want to lose 25 pounds, or
I want to start lifting weightin the gym because that would be
a new skill for me I've neverdone that before or I want to
run a 5k.
It's like why am I doing this?
You know, find images and wordsand other symbols that remind
you of your why, because yourwhy is your fuel and your faith
(35:39):
is your strength.
So by staying consistent inyour habits, your prayers and
your focus, you'll seeincredible transformation.
Remember, consistency isn'tperfection.
It's not perfection, it's justmaintaining at a steady pace.
It's not just in your body, butit's in your confidence and in
your spirit.
(36:00):
So let's make this year theyear of consistency.
So the year of consistency,that's for you all, my health
hobby listeners.
It's also for me.
I have chosen that word becauseI have major goals for the
health hobby podcast and I alsohave major goals for my healthy
living, and I know thatconsistency is what is going to
(36:20):
get me there.
Let's commit to showing up foryourself, for your health and
for your faith every day, evenif it's not perfect, but in some
way, shape or form, let's winthis year.
Let's win this January, ifyou're listening in real time,
let's win this day, one step,one prayer, one healthy choice,
(36:41):
one healthy vote of action anddecision at a time.
Remember, you're not alone inthis.
I'm here with you.
You can always email me ifyou're like I need help.
I'm not consistent.
What do I do?
It's one of the biggestquestions I get.
You can always reach out to me.
I'm happy to have aconversation with you.
My email's in the show notes.
And just remember God's on yourside too, your family's on your
(37:01):
side your spouse, yourboyfriends, girlfriends, kiddos,
your teachers, your bosses.
Get them involved.
They can help you maintainconsistency too.
This year, let's do thingsdifferently and actually stay
consistent together.
All right, that's it for thisweek.
I hope you are as inspired as Iam.
(37:22):
I'm smiling ear to ear.
I really love this concept oftapping into a word that is
strong and powerful and itreally represents everything
that we need to do to win.
And, just like James Clear saidin our quote, I'm voting for
you, friend, that you will beconsistent and successful this
year, in 2025 or whenever you'relistening to this podcast.
(37:45):
So don't forget, you can get thequarterly freebie.
It's down in the show notes.
Check out the new freeresources vault.
It's the first link in the shownotes.
Tap on there.
There is a plethora of freeresources there.
The quarter one for 2025 freeresource is called your first 30
days workbook.
It'll walk you through planninga simple and strategic 30 days
(38:10):
of your year of your weight lossjourney, so you actually
maintain and get in a nicerhythm and build consistency and
so you can see that you canactually do this.
So make sure you go down andgrab that, or grab whichever one
speaks to you.
They're there waiting for you,as always Questions, topic
requests.
Also, the link is in the shownotes and I will catch up with
(38:33):
you guys next week.
Hey, there me again.
(38:57):
Quick disclaimer here on theHealth Helping Podcast.
I share tips, insights andideas to help you on your weight
loss and fitness journey, butI'm not your doctor or your
personal health guru.
Before diving into anynutrition or fitness plans I
talk about, make sure to checkin with your healthcare provider
.
They know your body best.
Think of this podcast as yourcheerleader and a place for
(39:17):
healthy living idea inspiration,not your prescription pad.
Stay safe, stay smart and let'scrush those goals together
Until next time.
Welcome to the Health Hobby Podcast, the place for
busy moms searching for simplesolutions to weight loss, more
energy, better nutrition,fitness and healthy living time
management.
I'm your host, Amanda Ford.
Stick with me and make healthyour hobby, as I guide you
through simple steps andskill-building exercises so you
(00:20):
can finally hit those dreamyhealth and weight loss goals.
Take it from me it's time tokick all those bad diets and
quick fix workouts to the curb.
It's all about slowing down andfinding your very own rhythm of
healthy living, Because whenyou find your health, you find
your joy.
Let's dive in.
(00:42):
Hello Health Hobby Crew, welcomeback to another week on the
Health Hobby Podcast.
I'm your host, amanda Ford, andtoday we're going to be talking
about your word of the year, oryour focus word for the year.
Using a focus word is a tacticthat people use to stay
motivated and reminded of theirgoals.
So I have a word of the yearfor all my listeners that we're
(01:06):
going to be talking about todayand deep diving into the word
and why it's so important forweight loss goals and fitness
goals and healthy living goalsand any goals for that matter.
And you'll understand why whenyou learn what the word is.
But take a few minutes beforewe get started and think about
your goals for your weight lossand your healthy living for the
(01:26):
year and think of a word thatreally encompasses your goal and
finishing that goal and whatyou would need to do to finish
that goal.
And find a word that reallycaptures you know, even an
emotion or a feeling or anaction, and write that down and
you might even use the word thatwe're going to be talking about
today.
Just do that little exercisefor yourself, because we want to
(01:48):
make sure that the word of theyear is custom to you and means
something to you.
But before we get into it, ifyou could please help me out by
hitting the like and subscribebutton if you're listening on
YouTube, or make sure to followthe podcast on your favorite
podcast players, as this is asignal to yourself that you're
ready to take your healthyliving and weight loss actions
(02:12):
seriously, because that meansyou're checking in each week.
You're wanting to staymotivated.
This is a great way to justkind of stay on track and
focused is checking into thehealth hobby podcast each week.
And also thank you in advance,as your support helps me to be
able to continue this work,which is my passion, and my goal
is to help as many women as Ican find their own healthy
(02:34):
living routines, strong bodiesthrough fitness and their
dreamiest weight loss goals.
So it's January as I recordthis and it's a brand new year
and a fresh opportunity for youto transform your life, and I
love January.
Some people think that NewYear's resolutions, new Year's
goals, are cliche and lame, butI absolutely love this time and
(02:56):
I think it's one of the mostinspirational times of the year
and I definitely lean hard intothe New Year's resolution, new
Year's goals, planning seasonall of that when it comes to
January, and this is your timeto reset and refocus and build
lasting change, not just in yourphysical health but in your
mindset, spirit and confidence.
(03:18):
So today we're going to betalking about how can we stay
focused on those New Year'sgoals and, if you haven't
already, go back and listen toepisode number 13, where I help
you plan your first 30 days ofyour weight loss journey for the
year.
It's an epic episode.
It has a free workbook thatgoes along with it.
It's a deep dive training.
(03:38):
It's going to help you simplifyand get this focus so you can
be successful in your weightloss and fitness.
And one of the things in thatepisode is journaling.
So one area that we can usetoday's topic is with our
journaling, check-ins andoffering a time for us to
refocus each week.
It's not about refocusing oncein January and getting a plan
(04:02):
together.
It's really important if youhave goals to check in with
yourself and analyze and shifteach week.
So, using this word of the year, this focus goal, you can ask
yourself during your journalingsessions if that's one of your
connection steps that you'regoing to do, which.
If you don't know what aconnection step is.
Please go back and listen tonumber episode 13.
(04:23):
It will explain it in detail,but it's so powerful to have a
connection step, like journalingor prayer if you're on a weight
loss journey, because it helpsyou stay grounded in your goal.
And using a focus word or yourword of the year can help you
think about how you've beenbehaving for the week and if you
actually are on track.
Again, it's a way to simplify.
(04:44):
I'm always thinking about howcan we simplify all these
goal-getting processes?
Right?
I'm sure they're thrown in yourface all the time.
Do this journaling every week?
Do that?
Do this meal plan?
Track this food?
It's just thrown in our face.
I want to simplify.
So let's think about how we canfocus on our goals that we've
just set for the year with asimple word and again, that word
(05:06):
can be customized to your goals, and I think the word of the
year that we're going to betalking about today is going to
capture everybody's goals and beeveryone's focus goal, and I
hope it is.
It is my word of the year foryou guys, my listeners, and for
myself, for all types of reasons, which I'll share.
It's a word of action and it'sa word of results.
(05:27):
So you might be wonderingwhat's the word of the year, the
word of the year for the healthhealthy podcast 2025.
And for all my busy momlisteners out, there is
consistency.
So this year, I want you toembrace a single powerful theme
of consistency.
I want you to embrace a singlepowerful theme of consistency.
(05:49):
Consistency isn't flashy and itdoesn't rely on burst of
motivation or perfectconditioned.
It's not an impulsive concepteither.
So instead, it's about small,steady actions that we take
every day, day after day, nomatter what life throws at us.
Consistency is the bridge.
I love this, you guys.
Consistency is the bridgebetween where you are right now
(06:11):
and where you want to be, and Iwant to call out for all my
perfectionists out there thatconsistency isn't perfectionism.
Consistency isn't checking offyour workouts every single day,
every single month, every singleweek, never missing on your
meal plan, your meal tracking.
It's not a perfect journey.
(06:31):
It is just checking in andshowing up on your journey every
day, no matter what that lookslike.
There's a really great Instagrampost that's been flying around
for the last couple years.
I don't go on Instagram anymore, but if you are on the
algorithm for getting likemotivational quotes or things
like that.
You might've seen it.
So it's a really basic pictureand it's a hand-drawn picture of
(06:56):
seven circles and it saysMonday, tuesday, wednesday,
thursday, friday, saturday,sunday.
And it says consistency is.
And it has the circles filledin full on one day, full on
another day, kind of filled inon a on the other day, halfway
filled in the next.
You can kind of understand whatI'm saying.
And then it says consistency isnot.
(07:17):
It has all the circles filledin completely.
That means that the personcompleted everything a hundred
percent all the time.
Now, some people are like that,but in real life consistency
isn't perfect or 100%.
Show up every day, it's justdoing small steps.
Sometimes we're like I justcouldn't get to the gym.
I can't even explain all thedifferent scenarios that could
(07:38):
keep someone from missing theirworkout or going on their run or
, you know, having to shift whatthey eat.
So many scenarios.
We are busy moms.
We can fill in the blank allday.
We'd probably talk two monthsabout all the different
scenarios that would throw usoff.
Even if you show up, you'relike I drank my water today.
That's all I had time to do.
(07:59):
That had to do with my healthyliving and my weight loss goals.
I want us to think aboutconsistency in all areas of our
goals as we talk today.
So as we chat, if you want totake notes or you find this is
like really inspiring for likejournaling right now, take out
your iPhone, get your notes appopen, get out your journal and
(08:19):
let's talk about how we canmaintain consistency and how
consistency is so important whenwe weave it into our weight
loss and fitness goals for theyear.
So I said just a minute agothat consistency is the bridge
from where you are right now towhere you want to be.
It's what turns hope intoprogress and progress into
(08:39):
success.
So let's start with this littletruth.
Okay, you are capable ofachieving your goals, no matter
what.
I believe in you, not because ofluck or talent, or because you
have more time than yourneighbor, or because you have a
different work schedule thanyour sister, or because you just
(09:01):
are more organized.
It's because every smallconsistent action you take
builds unstoppable momentum.
So right now, when we startweight loss journeys so at the
beginning of the year mostpeople have been at a standstill
and it becomes hard to getgoing all of a sudden when we're
from a standstill.
(09:21):
If you think about that analogyabout pushing a rock up a
mountain.
It's so hard to get it going,but once it starts rolling you
can get up underneath it and youcan use the momentum, the force
that you've already put behindit, to roll up the hill.
Consistency works in the sameway and helps you build that
momentum.
So when we're starting andstopping weight loss routines,
(09:44):
we don't build that momentum andthe starting and stopping
really comes from.
I talked about this in episode13.
Again, please go back andlisten to it.
It is a super goodie, butstarting and stopping is one of
the biggest reasons that peoplequit.
Another reason is that peoplebite off more than they can chew
quit.
(10:06):
Another reason is that peoplebite off more than they can chew
.
So we really want to thinkabout the snowball effect of
consistency in our weight lossjourney, helping us to build
that momentum which ultimatelygoes and builds those routines
and rhythms that I talk aboutevery single episode, like
brushing your teeth.
You wake up, you brush yourteeth, you get some water, you
go downstairs and you do somestretching, or you pop into your
workout.
That just starts to happenwithout you even thinking about
(10:29):
it.
It's a big snowball effectafter you've committed to small
steps via consistency every day.
So research shows thatsustainable habits are formed
through repetition.
So by starting small.
I always say we start small,simple, micro habits.
You guys staying steady nomatter what and again, staying
(10:51):
steady could look different fordifferent people.
Like I said, sometimes thebubble is completely filled in.
That means you hit it a hundredpercent, and sometimes it was
filled in with a tiny littlemargin and it's barely colored
in because you, becausesomething happened, but you
still showed up in some smallway.
That's great progress andthat's consistency.
So you want to make sure thatyou're showing up no matter what
(11:14):
, and sometimes we don't knowwhat that looks like.
So one thing I like to coachpeople to do is pause and think
about what are all theroadblocks that could happen to
me when I'm trying to achievesaid goal.
So, on this podcast, our goalsare gaining a fit body, getting
strong, losing weight if needed,building healthy routines that
(11:37):
make our bodies feel good andfeel energized and our mental
health is optimized and we'refeeling clear-minded.
This is all in the name ofhealthy lifestyle.
That's our goal.
Well, a lot of things canhappen, like you could list my
job.
My work schedule is really wild.
I could get sick.
(11:58):
I have two kids.
They have their own schedules,my husband's schedules, maybe
you are on call, maybe you're anurse.
You don't know if you're goingto get called in some days.
There's all types of thingsthat could happen.
I didn't even list all of them.
Of course, everyone's life isunique, but a really good
exercise to help you stayconsistent is to list, I don't
(12:21):
know.
Take five minutes and justbrainstorm all the things that
you think that would throw youoff your weight loss journey, to
prevent you from beingconsistent.
I don't know, maybe you sleepin all the time.
Okay, so that means youprobably should go to bed a
little bit earlier, and thereason you would know that is
because you went through thisexercise and you listed all the
(12:41):
things that keep you fromgetting up and doing your
workout in the morning andyou're like, oh, I'm always
sleeping in.
Well, by identifying thoseroadblocks, you can come up with
solutions right then and there,and you're or.
So a solution for thatparticular situation would be
yeah, you want to go to bed,start going to bed a little bit
earlier and start workingtowards, little by little each
(13:02):
day, working up a little bitearlier, small steps, you guys,
so you eventually can work, getup and work out in the morning.
Or, if you listed all theseother things, you can identify a
plan B.
So if you don't get up and workout in the morning, what can
you do later in the day to stillstay consistent in your weight
loss journey, so you canidentify solutions and you can
(13:23):
identify plan B's, so you canstill stay consistent and not
feel like, oh, I'm just, youknow, I didn't wake up, I'm not
going to work out at all, I'mnot going to do anything, and
that's what happens, and that'swhat people do, and then the
momentum starts going the otherway and you quit.
So I highly recommend you dothat exercise of listing your
roadblocks, challenges.
(13:44):
You know concerns that you, Iknow you guys already have them
in your mind.
So list those out and then youknow in one column and then the
other column you could do.
You know a solution or a plan Bfor each challenge, so you can
reference that and use that asyour your guiding light on the
days that might not work out sowell for you.
(14:06):
So you are essentially stayingconsistent with your goals,
without stopping or ignoringthat you had a healthy living
action to do that day.
You want to stay consistent foryourself.
It's worth doing these littlejournaling steps and coming up
with creative ideas so you canstay consistent.
One of the other ways that Ilove maintaining consistency is
(14:28):
tapping into resources likebooks.
I love motivational books andone of the best motivational
books on the planet is the Bible, and we're going to talk about
a scripture later.
That helps me stay consistentin my own weight loss journey
and I hope it inspires you guystoo.
In addition to the Bible, thereis a whole genre of personal
(14:49):
development books on the marketwhich I absolutely love.
It's one of the most prevalentgenres in my library If you
would come look at ourbookshelves here at my house.
But one of the most popularbooks.
It's so great for habits, youguys.
It's by James Clear and he haswritten a book called Atomic
(15:11):
Habits.
If you haven't heard of thisbook I would be surprised.
But if you haven't read it, goget it on your Kindle right now
or go grab it, you know, fromthe store.
It's an easy read, but it'sfull of super simple, actionable
tips which you know I'm a fanof, that you can use to tweak
your current routines right now.
So you are consistent.
(15:32):
So, but in that book, hereminds us that every action you
take is a vote for the personyou want to become.
If that is not inspiring, Idon't know.
I mean that's.
I love that.
So every action you take is avote for the person you want to
become.
If you haven't read this book,I will link to it in the show
(15:53):
notes for sure.
It's just chocked full ofreally easy tips to help you
build positive habits and alsoto break habits or routines that
are sabotaging your success.
Plus, it's full of these killerquotes, that kind of a little
slap in the face.
You're like, oh man, okay, yes,I vote that.
I want to be this person thathas successfully completed my
weight loss journey in 2025 anddidn't quit like I have all the
(16:16):
years before.
I vote yes for that and I voteyes for you.
But tap into other solutionslike checking into the Health
Hobby Podcast each week, comingback and listening and getting
motivated, reading books thatkeep you motivated and focusing
on positive actions for healthyliving, like James Clear's book
or other ones.
(16:37):
There's so many out there.
You guys.
Just find one that reallyresonates with you.
This one is just.
Everyone's got to read thisbook.
It's so awesome.
There's so many killer tools inthere.
You're going to be like what?
This is crazy.
It's going to blow your mind.
You got to read it.
We talked a little bit aboutjust a minute ago, an exercise
you can do to list roadblocks,challenges, and for you to then
(16:57):
create solutions or plan Bs forthose challenges.
And I want to remind you thatwhen challenges and obstacles
arise and they will theyabsolutely will.
Sometimes we have a perfectweek.
Sometimes we have the week fromyou know where and you're like
how did this happen?
Why is this happening to me?
We kind of start getting inthat mindset.
(17:19):
Let's pause for a second and Iwant you to think about when
that happens, that this is justregular life.
Nothing is happening to you.
You are not a victim to yourchild getting sick and you not
be able to go into the gym or goon your run.
You are not a victim to theextra project that came through
on your email on Friday at 3 pmwhen you're supposed to be
(17:41):
leaving on a three-day week.
You are in charge of your lifeand I want you to remember that
these are not failures, andinstead we're going to flip the
script and say these are youropportunities to grow and adjust
and to prove to yourself thatyou are capable of staying on
course.
Remember you are voting for theself that you want to become.
(18:03):
That was the quote that JamesClear just offered us.
Every action and decision thatI make is a vote for the person
on the other side of that goal,at the finish line of that
weight loss goal.
So a challenge or an obstacle tostaying consistent, it's not a
failure if you actually don'thit anything.
It's an opportunity for you toanalyze and shift and take a
(18:24):
look at what happened.
And sometimes we don't have asolution, but a lot of times we
can be like we can just like thelist we made.
We can be like oh, next timethis happens I can do this.
Instead, there you are, you'reon track again and you feel
capable and you actually buildconfidence and knowledge and
power.
You know, over thesecircumstances that are really
(18:46):
trivial a lot of the times,because we just we feel
frustrated and overwhelmed andjust not capable when we're
trying to deal with just lifeand this big thing.
That's a weight loss goal, anda weight loss goal is serious,
it is life-shifting in a healthyperspective, but it's also
life-shifting in your scheduleand how you eat and everything
(19:07):
intimate that you do andeverything that you do in the
day is shifted when you're on aweight loss journey and it's
hard to get that balance.
But this is what we're talkingabout.
Consistency is about finding thebalance, not perfection,
managing obstacles, callingthese failures actually calling
them opportunities and offeringyou the ability to analyze and
(19:28):
shift for the next time, so youwill be consistent.
So the way that you could dothis is through a weekly
check-in and analysis on how didI do this week?
What's one thing that I can dobetter?
What obstacles came up thisweek?
What can I do next time?
When these obstacles come up?
Do I need to get help in anarea?
There's so many differentthings that could go wrong or
(19:50):
steer you off course that theseare opportunities to just grow
and become even better.
And here's the most importantpart of this.
You guys, true transformationisn't just about physical change
.
It's also really tapped intoyour spiritual change.
Consistency in your spiritualwellness is just as important as
(20:10):
your physical habits.
So lasting change happens whenyou align your goals with your
values and connect to somethinggreater than yourself.
So for those of us who findstrength in our faith.
This journey becomes so muchmore powerful when we invite God
into it.
So those of you who might notbe well-versed in the Bible,
(20:31):
it's definitely worth divinginto.
It is the most motivationalbook on the planet and we can
thank god for that.
But but we really think aboutgoals and goal getting and
projects and weight loss goalsas this external thing, all the
external things that we have todo we have to work out, we have
to meal plan, we have to trackour food, we have to take our
(20:53):
body measurements, we have to goto bed on time, we have to
drink water, like all theseexternal actions that we have to
take.
One part that's missing, and onereason why I truly believe that
people quit on themselves, isthat they don't tap into the
inner factors that help youmaintain goals, that inner
(21:15):
self-talk, that intuition.
One of the ways that you cantap into that is reading the
Bible.
You can read the Bible, you canopen it up and you will find I
mean at any moment, justrandomly open it up you will
find some sort of inspirationalwords and just divine guidance
(21:36):
that can keep you at peace andhelp you stay on track in
whatever goal you have, and oneof the goals that you should
have is trying to live in apeaceful, joyful, kind way, in a
kind spirit, in a clean spirit,and that helps us hit other
external goals like weight lossgoals or relationship goals, and
(21:57):
I think it's really importantto always bring this up.
I brought it up last episode.
It's called my connectioncategory that you should have
some sort of connection with ahigher being, your inner voice,
you know your mental wellness.
All that comes through pausingand tapping into spirit.
And I want to read a scripturethat I love that is stellar for
(22:19):
our topic today, which ismaintaining consistency.
That's our word of the year, soyou can see how powerful
tapping into spirit or in divinescriptures can be.
So Philippians 4.13 says I cando all things through Christ,
who strengthens me when you feeldoubt creeping in or motivation
(22:39):
waning.
Remember you're not doing thisalone.
There are higher powers thatrule this planet and this life
that we live.
God is walking with you,equipping you with strength,
discipline and grace and helpingyou to make appropriate changes
that are positive for you whenyou stay consistent in prayer,
(23:00):
reflection and gratitude to God,to whatever you may be
connecting to.
I know this isn't a Christianpodcast, but some sort of
universal power which we can alljust say call God.
That's it it is.
That is what it is.
But you'll find that yourjourney becomes more manageable
and more meaningful in such anincredible way.
(23:23):
You will blow your mind.
In my intro I say helping youfind your joy.
That's the last thing I say inmy intro to this podcast.
You hear it every single time,and one of the ways that you
find your joy is one, throughfitness.
I always find such joy throughfitness.
Two, through maintaininghealthy eating.
(23:44):
You start to feel better andliterally feel joyful because
you're like, wow, my body feelsso good because I'm eating clean
.
But three tapping into yourpersonal being, while you are
connecting with spirit and God.
You will find joy if youconsistently tap into those
three categories.
Think about what areas in yourlife that you, how you can tap
(24:07):
into spirit One of the ways.
If you aren't really intoreading the Bible, I really
recommend you just try it out ifthat would be something new to
you.
If you have questions aboutthat, let me know.
I'm happy to talk about it.
But one of the ways that a lotof us can do it and we don't
even realize, is being in nature.
So think about, can you getinto nature more?
Can you go listen to the oceanwaves?
(24:28):
We're lucky.
We live in California.
I'm only about 20, 30 minutesfrom the Pacific Ocean.
I can go there at any momentand I can just sit there and
listen to the waves.
It is so incredibly powerfuland beautiful.
I mean, if that's not aconnection to spirit and to God,
I don't know what is, but it'sso calming and you do feel joy
(24:49):
and at peace and when you havethose emotions, you're more
capable and you have morebandwidth to maintain
consistency and keep going onthese big goals, these weight
loss goals or these other hugelife goals that you might have.
The other thing that I loveabout tapping into spiritual
wellness when we're thinkingabout consistency is it teaches
us patience.
So consistency and patiencekind of go together, because
(25:14):
when we are consistent, we arerealizing that, hey, I have to
do something over and over andover and over again to get to
the result.
Well, doing something multipletimes over and over, go over and
over and over and over and overand over.
That is time.
That's a long time, and timeequals patience.
(25:35):
Right, we can't have a 20-poundweight loss in two weeks.
That's not going to happen.
And another verse I want toshare with you is Ecclesiastes
3.1, and it says To everythingthere is a season.
This is your season of growth,okay, and growth happens step by
step, day by day.
So trust in God's timing.
(25:55):
Growth happens step by step,day by day.
So trust in God's timing, trustin the universal timing that
he's giving you, that your lifeand your spiritual connection
whatever that is is giving you,and give yourself the grace to
keep moving forward in thatappropriate amount of time.
We have to trust in the timethat it takes to get to the goal
(26:17):
.
And let's make this practical.
Winning the year starts withwinning the day.
So I've talked about it takes along time, it takes a long time
.
It takes a long time.
We need to be patient, it'strue, but let's simplify.
I'm all about simplifying.
Yeah, we need to be patient,but let's focus on winning the
day.
Then we'll focus on winning theweek, then winning the month
(26:40):
and then winning the year.
That takes consistent action,that takes patience, but if you
win your day, whatever thatmeans for you.
If you filled in the bubble allthe way and you were 100%
consistent, or if it even washalfway, that's a win and it
doesn't seem like you have to beso patient.
So some of us can be reallyantsy when it comes to weight
loss goals, like we want themnow, now, now, now, now.
(27:02):
And that's why so many peoplefall short and lean on these
quick fixes because the patienceisn't there, and then they fail
and then they're back in aspace where they're stuck and
starting over again and it'sjust like a terrible cycle.
So just focus on the first dayand even the next day be like
(27:23):
all I need to focus on is todayand take it even deeper.
All I need to focus on is rightnow, at this very moment.
What am I doing?
Am I taking actions that areconsistent with my goals and my
vision for my goals?
See how consistency is.
It's not just about takingaction.
It's about making decisionsLike is this aligned?
It's alignment to not onlypatience, but alignment.
(27:45):
Are my current decisionsaligned with my goals so I can
stay consistent when we'revoting for ourself?
Tapping into that James Clearquote when we're voting for
ourself.
I love that.
I'm so inspired by that I'mgonna just keep saying it over
and over in this episode when weare making decisions that are
reflective of us voting forourselves, winning our weight
(28:06):
loss, getting to that result,maintaining consistency,
aligning our actions so wemaintain consistency, those are
the small wins that buildmomentum.
And consistency not only buildsmomentum but it builds
confidence.
After one month, you're going tobe feeling stronger, even after
a week.
I always feel like, even likethree days, after my three days
(28:29):
of like really being consistent,especially if it was like a
hundred percent, I'm like, wow,three days can change your life
and I haven't done a podcastabout this, but I always think
about this.
I probably should put this onour list of topics to talk about
the three-day rule.
And it's like just forget aboutthe year, just focus on being
100% consistent for three dayssolid.
(28:50):
You will be so surprised it'sgoing to blow your mind.
So you will not only feelconfident after just those three
days, or even a month.
You'll feel stronger mentally,physically, spiritually.
You'll trust yourself more.
That's huge.
A lot of us don't trust that wecan do this.
We've come into the new year orwe've started a new weight loss
(29:13):
plan.
How many times.
I mean, for me I can't even, Idon't even know, I probably
can't count on both my hands.
I have a good routine now, butit took a lot of skill building
and learning.
It took patience, consistencyfor me to actually get to the
results.
When I finally stuck to it thatone time and I was ultra
patient I remember coming homecomplaining to my husband I've
(29:36):
been working out for nine months, I'm just not seeing the
results that I want.
He's like you have to bepatient.
This was many years ago and youknow it came, but I mean, it
takes a while, you guys.
Yes, I was losing weight.
I was trying to get like,really, really fit so I could do
a physique competition.
So that takes a lot ofdifferent type of consistency,
(29:58):
like it's it's very strict.
I never got to that point but Igot extremely, extremely fit.
It took forever, but I wasconfident.
I knew exactly what to do.
That's why I'm able to sit hereright now and share with you
how to be consistent, how tothink about being consistent.
You're going to struggle withthis frustration in your mind.
You're going to have thatself-talk like you're not going
(30:19):
to trust yourself at firstbecause you're like no, no, no,
I've done this before.
That's where you got to tap in,you know, to your spiritual
fitness, to your spiritualwellness, because that keeps you
from going down those crazyrabbit holes of negative
self-talk.
So you do eventually trustyourself.
So from there, self-talk, soyou do eventually trust yourself
(30:40):
.
So from there you can step itup by increasing the intensity
of your workouts once you haveproved to yourself that you can
maintain consistency, becauseyou just need small actions at
first.
You don't need to go likediving headfirst into the deep
end and trying to be an Olympicdiver when you don't know how to
swim.
That doesn't make any sense.
So you know you want to makesure that you start small.
(31:01):
Then we can up the ante and tryto.
You know, do these biggerworkouts, longer runs, if you're
a runner, tightening up thenutrition and getting a little
bit more rigorous in what you'reeating and tightening up?
You know your meal tracking, inwhat you're eating and
tightening up, you know yourmeal tracking.
So the key to this is tomaintain and not to overwhelm.
(31:21):
And consistency.
Again, I said this in thebeginning it's not perfection,
it's just maintenance.
So you want to maintainwhatever that looks like, right?
So if you do that list, whatare my roadblocks that will
prevent me from maintaining?
You'll have solutions or planB's so you can maintain.
So finally, let's align ourconsistency with our vision.
(31:42):
Take time today to reflect onyour why.
Why do you want to make thesechanges?
I know knowing your why is kindof cliche now.
It's been used, overly used,but it's true.
It's a really good reason.
So, but the reason it's overly,overly used is because it's
very important to tap into andso think about these things as
(32:04):
your day goes on or if you'rejournaling right now or taking
notes.
Why do you want it to make thesechanges?
Is it to feel more energizedfor your family or just for
yourself?
Is it so you can feel proud ofproud of yourself?
Is it so you can feel proud ofyourself?
Is it so you can feel confidentwhen you go on vacation?
Or because you want to be ableto lift weight?
You were like I've never liftedweights before.
(32:25):
Maybe you just want to trysomething new.
Maybe you're nursing a medicalcondition or you want to prevent
a medical condition.
Maybe you want to be an exampleto your kids and to your
husband.
Maybe you want to do it tohonor the body God blessed you
with.
That's always a good reason.
Write this down, though, andlet it be an anchor when it
(32:45):
comes to a hard day or you'relike, oh my gosh, I'm kind of
veering off my consistency trainand you can tap into your why
and be like remember, this iswhy I'm doing this.
It can always get you rightback on track.
The next thing I want you to dois I want you to think about
consistency and visualize thatperson that you're becoming.
(33:06):
So we vote every all thedecisions right.
We are voting for that person.
We vote.
I elect the successful personat the finish line.
That is me.
I elect that person.
I want you to visualize thatperson.
What does she look like?
What is she wearing?
How does she feel?
What's her attitude like eachday?
What are the actions that thatperson is taking every day?
(33:28):
It might be different than now,but what are they doing?
Because, if they're at thefinish line that you are
visualizing, they've made somepretty incredible changes.
They were definitely consistent, they were definitely patient,
they had confidence, theytrusted themselves.
But so what does that look like?
And that will be personal toyou what it looks like, and I
(33:48):
want you to visualize that for asecond, write it down.
Maybe you can describe it inwords.
But one of the really cool waysthat you can do this is with a
vision board, and I did promiseyou guys a couple weeks ago a
training on how to make adigital vision board, which it's
coming.
I'll let everyone know viaemail when it's up on YouTube,
so make sure that you're on myemail list.
You can click the link in theshow notes to join the email
(34:10):
list, because I want to makesure that you have access to
this.
It's going to be a greattraining, because a traditional
vision board is with posterboard and glue and magazines.
Here's the deal.
This is 2025.
We don't have magazines anymore.
I mean, there's still magazines, but people don't have stacks
of magazines.
I don't want you to have to goout and buy a bunch of stuff to
do this.
I want it to be accessible andeasy to you.
I'm going to train you how to doit in Canva.
(34:31):
It's an online graphics designsoftware.
It's totally free.
It's going to help youvisualize what that person's
doing.
It's going to help youvisualize each day the actions
that that person, that winner,the person that you voted for,
how they're behaving, and wewant to put that in front of us
each day.
So this is going to be a funtraining.
But if you don't want to waitfor that and you want to do a
(34:54):
traditional vision board, goahead and do it.
Put images on there, words,symbols that inspire you but
also are reflective of thebehaviors and actions that
someone would need to get to thefinish line of your weight loss
goals.
And this is a reminder of yourwhy too.
So put your whys on there.
It's not just what you want.
(35:14):
A vision board isn't just likeoh, I want to lose 25 pounds, or
I want to start lifting weightin the gym because that would be
a new skill for me I've neverdone that before or I want to
run a 5k.
It's like why am I doing this?
You know, find images and wordsand other symbols that remind
you of your why, because yourwhy is your fuel and your faith
(35:39):
is your strength.
So by staying consistent inyour habits, your prayers and
your focus, you'll seeincredible transformation.
Remember, consistency isn'tperfection.
It's not perfection, it's justmaintaining at a steady pace.
It's not just in your body, butit's in your confidence and in
your spirit.
(36:00):
So let's make this year theyear of consistency.
So the year of consistency,that's for you all, my health
hobby listeners.
It's also for me.
I have chosen that word becauseI have major goals for the
health hobby podcast and I alsohave major goals for my healthy
living, and I know thatconsistency is what is going to
(36:20):
get me there.
Let's commit to showing up foryourself, for your health and
for your faith every day, evenif it's not perfect, but in some
way, shape or form, let's winthis year.
Let's win this January, ifyou're listening in real time,
let's win this day, one step,one prayer, one healthy choice,
(36:41):
one healthy vote of action anddecision at a time.
Remember, you're not alone inthis.
I'm here with you.
You can always email me ifyou're like I need help.
I'm not consistent.
What do I do?
It's one of the biggestquestions I get.
You can always reach out to me.
I'm happy to have aconversation with you.
My email's in the show notes.
And just remember God's on yourside too, your family's on your
(37:01):
side your spouse, yourboyfriends, girlfriends, kiddos,
your teachers, your bosses.
Get them involved.
They can help you maintainconsistency too.
This year, let's do thingsdifferently and actually stay
consistent together.
All right, that's it for thisweek.
I hope you are as inspired as Iam.
(37:22):
I'm smiling ear to ear.
I really love this concept oftapping into a word that is
strong and powerful and itreally represents everything
that we need to do to win.
And, just like James Clear saidin our quote, I'm voting for
you, friend, that you will beconsistent and successful this
year, in 2025 or whenever you'relistening to this podcast.
(37:45):
So don't forget, you can get thequarterly freebie.
It's down in the show notes.
Check out the new freeresources vault.
It's the first link in the shownotes.
Tap on there.
There is a plethora of freeresources there.
The quarter one for 2025 freeresource is called your first 30
days workbook.
It'll walk you through planninga simple and strategic 30 days
(38:10):
of your year of your weight lossjourney, so you actually
maintain and get in a nicerhythm and build consistency and
so you can see that you canactually do this.
So make sure you go down andgrab that, or grab whichever one
speaks to you.
They're there waiting for you,as always Questions, topic
requests.
Also, the link is in the shownotes and I will catch up with
(38:33):
you guys next week.
Hey, there me again.
(38:57):
Quick disclaimer here on theHealth Helping Podcast.
I share tips, insights andideas to help you on your weight
loss and fitness journey, butI'm not your doctor or your
personal health guru.
Before diving into anynutrition or fitness plans I
talk about, make sure to checkin with your healthcare provider
.
They know your body best.
Think of this podcast as yourcheerleader and a place for
(39:17):
healthy living idea inspiration,not your prescription pad.
Stay safe, stay smart and let'scrush those goals together
Until next time.
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