If you find something too hard to stick to then it's too hard to stick to. You don't need more effort, you need the right plan for your current ability

Tempo Breathing relaxation exercise

It was a great talk from Sean

He shared a lot of personal examples of how his mindset has and hasn't worked for him

And how he's developed and changed it over the years

Culminating to a point where he's now undertaken a 12-week challenge prior to his 50th birthday

Plus he spoke about how our mind/brain works along with some pretty cool things you can do with it

Here's what we'll go through

• Health & fitness is important to us so why aren't we healthier?
• Why starting with the end in mind isn't always an effective strategy even though I said it on the podcast last week
• Why motivation is all about leverage and how you can create yours
• How being optimistic derails a crucial aspect of motivation
• Simon Says...
• Asking better questions to ramp up your drive and drive down your doubt
• Plus loads more including me walking you through the process I go through to create my goals

>> You'll need a pen and paper for this one <<

In this next part we covered

- What happens to the metabolism as we age
- A fixed versus a growth mindset
- Protein's role in weight loss and longevity
- How to know how much protein to eat
- What is your fat set point 
- The effect sleep deprivation can have on weight gain
- Cravings & Binge eating
- Fasting
- Can you motivate someone else?
- Sean shares some of the mental blocks he has overcome
- What Sean's been doing to help him over the past few weeks
- Why the 21 days challenge DIDN'T work for Sean
- My experiences with low carb
- Trigger foods and eating in moderation
- Sean's strategy for overcoming eating for boredom
- How to feel bad less often

In part one we covered

- Why small habits lead to big results
- Chris Helmsworth aka Thor
- How I've coped with living in pain for 17 years
- How I've gone about setting my goals and breaking them down
- The benefits of celebrating the little things
- How I stay motivated during workouts
- The key to making continuous progress in training
- The worst trainer in the world
- Sean's HATE for exercise and the mindset he uses to enjoy it
- Stress and its effects on weight management
- My experiences with stomach ulcers and digestive issues

A 2-minute speech from psychologist Owen Fitzpatrick that will give you a nice kick up the arse!

Here's a rundown of what he covered:

• How negative thinking can be positive and how to use it for more motivation
• We can't always guarantee you'll be in the mood to do something so what do you instead
• Why saying "ah sure it'll be grand" is self-destructive and what I do personally to overcome trying to talk myself out of things
• The concept of Anti-Fragility and how developing it makes it harder for us to lose at anything
• Creating Traction Vs Dis-Traction to be more successful
• What Nudges are and how to use them to eat better
• How laziness can be a strength when it comes to habits
• Breaking bad habits with associations
• What to do when feeling down and disheartened
• How to overcome mental exhaustion
• How to prioritise more effectively
• Working remotely tips and how to separate home from work and vice versa
• What is Grit and how it determines success
• Book and podcast recommendations

Using myself as a case study I show how I've set out my latest goal, something I've never achieved before and doubted it was even possible up until last year. I also go through my doubts and limiting beliefs and how I've worked to overcome them while showing you how to do the same for yourself.

How to approach a 24 hour fast

Includes:

• My thoughts on why we should never try to create change
• Why the best plans rarely work
• A dirty little secret about a nursery rhyme we all know and love
• A lesson from WW2 on developing the right strategy for you
• SQUATS!
• Plus loads more

Body Fat Blitz QnA

Intro to the 21 day body fat blitz

Discussion  on

Carbs, Fats,  Proteins what matters and  what  doesn't

Simple  ways of  getting  extra veg in

Anti-inflammatory foods

Fasting

And more...

Find a comfortable place where you won't be disturbed. Closing your eyes helps you relax more

Owen is a social psychologist, an international best selling author, and speaker. His Ted Talk has been viewed over 1.2 million times on YouTube. In this episode we discuss:

• His 4 tips on staying sane during the lockdown
• The important difference between Motivation & Discipline and why relying on motivation will just exhaust you
• How to develop more discipline and structure to achieve what you want
• Connecting behaviours to your identity so they become habits
• An important lesson about your beliefs and how to use this awareness to create the changes you want
• The psychology around self-sabotage and how to reduce it
• How and when to use food/alcohol as a reward and when not to
• Alternative ways of dealing with stress instead of turning to food all the time
• How to focus better so you can be more productive
• The concept of self-creative rule and how to use them to be the best version of yourself
• How to stop binge eating so you gain more control 
• Why going by how you feel all the time isn't helpful and what to do instead
• Plus much more...

More about Owen

Podcast: Changing Minds

Website: https://owenfitzpatrick.com/

Instagram: https://www.instagram.com/owenf23

Facebook: https://www.facebook.com/ofi23/