Episode 33 - Transforming Mindset and Fitness with Amanda Place

[00:00:00] Hey everybody, it's Libby again with Fearlessness. What is Fearlessness? It's the underlying grit that empowers us as entrepreneurs to forge ahead.

[00:00:07] Even when hopes seem distant, it's the courage to walk through those fires of hell, knowing that we're gonna come out not just better, but stronger on the other side. Stay tuned and learn how to get Fearlessness. I'm your host, Libby DeLucien, and today Amanda is our guest.

[00:00:24] We have a better guest to have to teach us how to get stronger than Amanda. Amanda, do you want to introduce yourself? Hi, yes. So thanks so much for having me on. As we said, we're definitely gonna get stronger after everything we're gonna learn in this episode.

[00:00:41] And so my background is on Amay, Help and Fitness Coach. I actually currently reside in the UK but I'm from Canada originally.

[00:00:50] I'm a host of you who are trying to figure out where that accent is from. So bit of everything. And I basically help corporate and kind of high achieving business owners really utilize the power of fitness and good nutrition in order to not just benefit themselves and their workplace productivity and really grow and have pretty struggling businesses, but also to make sure they help there.

[00:01:19] You know, employees and anyone else in their working and personal circle achieve the same things that you can have healthy thriving businesses along with a healthy thriving personal self.

[00:01:31] Can you tell us how do you get into fitness? I've always been, was it something you were always into or how did you get into opening your own business, especially in the past.

[00:01:39] Yeah, a bit of a crazy story. So I have it in the industry for over 10 years and start out in Canada. I actually have a degree in kinesiology.

[00:01:48] I think it's a bit more well known in the States not really as well known here but basically is the study of human science and physiology anatomy and bomb mechanics.

[00:01:57] So I'm sort of finding that and I'm also a group fitness instructor. That's what got me kind of into the industry from a working perspective.

[00:02:05] However, when I did start out though even though I kind of knew what to do and what to say, I wasn't really following it per se. So I struggled also with you know a long time and years of disordered eating and using exercises the punishments.

[00:02:21] And it actually wasn't until I came to the UK and actually when the pandemic happened that I really did the mindset work in order to get the body that I wanted to and really optimize the body with good food and sustainable fitness,

[00:02:39] and I was actually able to lose about 50 pounds during the COVID pandemic, which I know for some people it went a different way but in my case I used that time to really focus on myself and my health and was able to do that and I've been able to sustain it ever ever since.

[00:02:54] And so I really do find that there is gap in the market of you know we get bombarded with we get told of what to eat and what to do and a lot of the time it's eat less and move more and there's all these different diets and different work at plants to follow.

[00:03:08] And what I realized in my own work is that we actually have to address the mindset first and realize what we're doing it for what our why is and actually take a bit of time to figure out what we actually enjoy and what we're going to stick with.

[00:03:21] And that's when the real results happen and so I knew that needed to get out there and so now I help others others do this. So I love this topic because when I started to focus on health and fitness it really changed.

[00:03:36] It changed my business it didn't just change me it changed. How I lead how I manage how I think my clarity, my energy it changed everything and I really love this topic and as you were talking.

[00:03:54] I had I didn't come to this realization by myself so for our listeners you know I had a coach that helped me figure out that this was the most important thing for my business was my physical and mental health. He's from Canada. Thanks Dan Moretail.

[00:04:10] So he's a he's a SaaS founder and but I you know I didn't come to this realization by myself and I love something that you just said and I think.

[00:04:23] Women do this often is that we use like working out or even diet as a form of punishment like.

[00:04:32] Oh, it's almost like oh I have to you know go on a diet or have to do these things instead of like I get to you know enjoy going to the gym where I get to have the freedom of choosing the food that instead of like we look at it like a negative or like a punishment and I never thought of that until you just said it.

[00:04:53] And I think that probably women struggle more than men with that because of I don't know like mindset issues we have a mission issues we have with like what were supposed to look like.

[00:05:07] I know for me this is going to sound so weird but I always struggled with the fact that I weighed more than my husband. And it's just like a mental it was just 100% of mindset issue.

[00:05:19] So I love this mindset topic about instead of just like picking a diet or going to the gym figuring out what is our why what's our blocker what's the mindset that we have to overcome. To really get to the next version of ourself. You know whatever that is.

[00:05:39] And I truly think that you always looking at the hands of the head in the sense that we're going to go more yeah definitely feel like women struggle with it a lot more and I find that's because we've spent you know most of our cases decades.

[00:05:53] Looking back in the day at magazines of what perfect looked like and now we're going to even bombard it even more with Instagram and TikTok and online articles and all the time on clients first comes me it.

[00:06:04] They want to they really show me a picture and say I want to look like this or even dissect if I want these glutes and these apps.

[00:06:11] And this but and it's just a lot of pressure and we get them boarded with this diet's going to get you those results. Oh actually wait it's this workout plans going to get you these results and it's just a lot of noise and confusion.

[00:06:25] And if we are doing it just for an external reason, it is a lot harder to stick and as well when it comes to seeing this punishment I've been guilty as this in the past when I really have a bad you know weekend out maybe even more than I want to had a couple extra drinks.

[00:06:43] The first thing I would think of okay gonna start Monday and I'm going to do a strany us you know hour on the treadmill and I want to feel until I throw up and feel miserable.

[00:06:53] And from human psychology standpoint when do we ever as humans do something again that we are punished for never right always has to be in reward and it's not until you find that actual why.

[00:07:05] And a pause reward that you're doing it for is when it's going to stick and for me it really turned into rather doing it for external reasons or for somebody else or.

[00:07:15] To fit in a certain outfit for a certain vacation I was going on it actually really the change into okay what do I want to be.

[00:07:23] Five to ten years from now I know my case I wanted I was with I moved over to the UK for my now husband but it was so I can you know feel comfortable and confident.

[00:07:32] When we get I get married when I want to have kids that I'm in a really good physical healthy state in order to have that when I become a mom that I want to be able to be there for my kids.

[00:07:43] And I'm an active lifestyle and so the positive result rather than show them one of the off relationship with food looks like so wasn't until I really wanted to see how.

[00:07:51] I wanted to be in the long term rather than just this short kind of project of like I have to do this for three months to get to ask but what's after x right if you just see it as a job.

[00:08:02] Then the or project what do you do after the job or project is done it really has to be a lifelong lifestyle change that you want to make. To further kind of improve yourself in both you know professional something some cases but especially personal life as well.

[00:08:19] Awesome so I'm going to get into some questions as you lead into that because it's my yeah you know on how can we as entrepreneurs one you know how to what what what different things can. can be improved by having a great diet.

[00:08:36] I could exercise routine and we're going to go through those but I want to ask you a few questions on tips so what are some tips that can help really create a daily routine as small as it is.

[00:08:49] Do you have any tips that can really help with our listeners just take the first step. Yeah totally and I think let's put an example just to put it into applicable term so let's say. For a habit you want to make.

[00:09:04] It's very to improve your you know fitness saying okay I'm really feeling sluggish and I'm just working all these hours of the day and I'm really just feeling down but I really want to get into a fitness routine to maybe help out with this.

[00:09:18] So there's a few things you can do in a couple steps you can do to actually get that stick rather than think okay I'm going to commit myself especially starting from zero then I want to commit to five workouts a week at an hour a day.

[00:09:30] That's going to set you up for failure full stop in the beginning because especially restarting from zero going to that much and think of it levels like climbing and mountain if you're trying to go to talk.

[00:09:42] We have so much guilt because like we haven't done anything so we're like yeah I got to start like I got to just do five days a week an hour a day and. We're going to fail. Yeah it's not going to be sustainable.

[00:09:55] Yeah and you're trying to reach for 100% perfection and rather than thinking of that especially you might do one day might feel great.

[00:10:01] But then maybe let's say crazy busy day at work happens and then on the Tuesday you can't get it in you're already thinking okay I've already failed I can't even do a full week what's even the point I need to start back from square zero so there's a few things to put into place one is to make it easy.

[00:10:18] Two is to make it attractive.

[00:10:20] Three is to make it obvious and then four is to make it rewarding inside us buying so think of to make it easy rather than trying to commit yourself to five you know workout so we can an hour week stick to the largest one and even making even more simple is five minutes my biggest question I love to ask what my clients and myself is.

[00:10:41] Is this like is this super easy and if almost like it's too easy to do and if the answer is yes you stick with that the start there because if you're anything at super easy to build it to the five and a lot of the time.

[00:10:53] Once you actually show up and start that five minute you'll probably do more you'll probably not doing 10 or 15 and actually increase from the actual five a way to make it obvious is let's say.

[00:11:05] You put your running shoes right up you know and oh your workout outfit on your whether it's your dresser or on your you know if even bed chair anything like that it is in your spot that so when you before you go to bed.

[00:11:19] If you see it first the week up you see it it's fair reminding you rather than having it you know tucks away you know Jim bag not done Lisa with these prepared an obvious it's a lot easier and gives you a visual cue to get it done.

[00:11:33] How do you make it attractive which is what I kind of brought into earlier actually make it enjoyable if you don't like strength training there's no point trying to commit yourself into doing a crazy you know Jim's strength training session right.

[00:11:47] Make it something that you enjoy even if it's just a start of just a simple walk around the block if you have dogs is his great their great accountability partners you know make it they will forget.

[00:11:57] No I mean they need them they love them they will I have personally cockles ban you and a cockle to a home and they absolutely love the walk is a favorite part of the day so it makes it easy so do something that you actually like doing.

[00:12:10] And then how to make it rewarding your satisfying it can be a simple as if you're kind of a visual take the box person which I think a few people listening if not a lot of people listening might relate I know I do.

[00:12:21] Having it you know booking it on a calendar ticking it off kind of getting that visual satisfaction from it but I also am a big report of let's say you commit to you know that one work out a week that's five minutes.

[00:12:33] If you do that every you know once a week for the next four weeks you can get yourself a new pair of running shoes or maybe book yourself a nice kind of little self care treatment that you've wanted.

[00:12:45] And this is necessarily have to be you know monetary can even you know be something as simple as you know we're going to see your friends are having a nice no back whatever kind of float to vote in the sense of making you feel good and feels really rewarding is great.

[00:12:59] And at the time it will have to start with something maybe bit no more monetary materialistic that you going but in time it will shift into just a mental and positive reward so I know in my case now which to come part of our team that I actually need to exercise to like actually mentally feel better and show up for my work my husband can actually know this if I don't if I've made it to the gym yet he's like you need to go because you need to kind of sort yourself out that like you are a better human.

[00:13:28] When you do it basically and you're kind of more you know productive and more and more with yourself when you are so that shift will happen but in the beginning you kind of have to.

[00:13:38] To treat yourself you're allowed to treat yourself right so that's kind of the easy ways to get started on those tips to make it easy what we did an our own home was.

[00:13:49] We pushed our couch forward and we made like a little workout area behind the couch because my husband likes kettlebells and. And you know we homeschool our daughter so we kind of needed to make it easy where we could do little stuff here and there.

[00:14:04] But just having it in front of us so that was also worked as like have it convenient like in front of you that really helped us like just get started.

[00:14:15] Yeah, it was great and then make it attractive it's funny because one of my friends says to make it attractive is go buy some really nice workout clothes.

[00:14:24] And so that you want to put them on so that you look good and you feel good when you put them on it's kind of the attractive part but like the other side of the attractive side where.

[00:14:34] You feel you feel good when you put them on and you're like oh, like these are some really nice Lulu love and pants. I would never have bought them but he's like because then you want to put them on you water workout and it kind of does work.

[00:14:49] With that attractive piece but you know those are great tips and and I love.

[00:14:56] Just the simplicity of them you know my husband as crazy sounds drives around and he has a kettlebell in the back of his car so like even if he's traveling he can do a five minute workout somewhere he doesn't forget and I'm like that's a waste of 25 pounds you're driving around in your car and yes.

[00:15:13] But he's like hey, I need it because it works for me and I'm like okay.

[00:15:18] Yeah, I know I look differently for everybody right and again that kind of goes to the obvious bit as well like it's in you know in the car if it was actually stored away somewhere.

[00:15:27] Every single time it's not in your you know first friend of mine and might forget about it or a lot of the times to definitely.

[00:15:35] We can be guilty. This is business owners of where we try to find kind of every single excuse in the book to try and stuff that we're we know we should be doing but aren't doing right I kind of working out especially in the beginning.

[00:15:49] That can be an easy excuse if oh I have this meeting or oh I have you know this to attend to and spending those extra few seconds of getting at the kettlebell or setting up your workout clothes might seem like a bit too much friction.

[00:16:01] So by doing these simple tips is just using the friction a little bit and making it a lot more simpler and easier and more efficient for you to do and actually get done.

[00:16:12] Yes, and you know as business owners and I I was one of these business owners too. I'm too busy right I don't have time I'm too busy from the second I roll out a bed I'm talking to customers talking to employees I don't have time I'm already tired.

[00:16:31] And I did that too for years and I think that we pride ourselves off of being busy like but you know. We could be busy all day long and doing stuff and you look back and you reflect on the day and you're like what did I do.

[00:16:48] I'm just busy busy and I think sometimes working out like stopping and taking a break and working out and creating some of these small habits actually gives us back more time because when we do work. We work with more clarity and more intention versus surface level work.

[00:17:10] And so I want to get into now. You know how can stress management right so there's so working out can help stress management your mental clarity your energy levels. Your work life balance it can actually help your leadership abilities goal setting.

[00:17:30] It prevents burnout and it creates and builds on resilience. So like that alone is like encompasses everything we need as business owners. Like those are the things that we're chasing it's like how do we be a better leader? How do we deal with the stress?

[00:17:51] How do we do these things and just by starting these small tips. You know looking at our physical health and our nutrition like what are we eating. Is just the smallest steps we can take so I want to know like as far as the things that I listed.

[00:18:11] What are some other tips that you can give us on how these help us with that like what how does this help me with leadership like how does this help me become more resilient in my business by establishing some of these routines.

[00:18:26] And so with you know first off on the stress point where technically actually exercise is a stresser but it's kind of a positive stresser.

[00:18:35] So we're putting ourselves under physical stress but by doing that then when we recover we're actually building our physical resilience and thresholds to other stressors throughout our day.

[00:18:47] So for you know you you have a great routine at the moment for those listening who you think that how am I going to possibly get there that it just by experimenting and just starting with but you might actually notice of when you get you know that morning workout in the day.

[00:19:01] Even it was just simple you know quick you know 20 or 30 minute one or even a walk around the block during your lunch day.

[00:19:07] That when you actually deal with the work stressors account the micro stressors that pop up whether there's employees or within you know kind of suppliers and all that type of stuff.

[00:19:17] You'll actually be able to deal with those little things better so rather than having you know that shorter fuse you can actually show up and deal with it more effectively I've seen that time and time again.

[00:19:30] I also have lots of clients where when they do their you know morning workouts.

[00:19:35] We're actually they've actually said at the first hand of they're actually able to deal with the kind of the many stuff they can really focus on the larger things and not like the little things get to them.

[00:19:45] And so they can get more done during the day there's also great thing with productivity and actually you might think initially that all if I just sit you know and get this work done for eight hours straight I'm going to get so much more done how was it half an hour walk going to.

[00:19:59] You know help help with this and where I can spend that other half an hour on the phone or responding to emails we're actually as humans we're not meant to be.

[00:20:09] I'm going to be out of desk working eight hours a day and there's only actually about it within an hour it's like the most you can get that's actually pure productivity can be 40 minutes if you're lucky.

[00:20:22] And after that then the distractions come in and you're not actually doing good quality work because your mind does need a bit of a needs a bit of a break.

[00:20:31] Get that quick you know workout in or walk in or whatever that looks like for you you'll actually be able to go in and actually in studies of showing this. But you're actually going to get more amount of work done in the last time because of that.

[00:20:47] That little you know workout or bit of movement that you put into place there is actual signs of the evidence shown above stress management on your resilience and how to you know deal with stressful things in working in your personal life.

[00:21:00] As well as your productivity that actually if you get that movement in you will be more productive in a lesson on a time and then you have more time in your day to do maybe extra task you want or be there you know for your you partner family life if you have one.

[00:21:16] I'm being able to time manage better rather than just slumping on the computer or you know at your workspace all day long and just feel absolutely exhausted by the end of the day and feel like you didn't actually get that much done.

[00:21:29] I love that and it's a hundred percent true. Again, crazy person working all day didn't understand that I needed to stop and move.

[00:21:38] I think for me one of the hardest things and I think a lot of our listeners could agree is that when I started my business I worked in the field I was physically doing the job.

[00:21:48] So there was a lot of there were some movement in there and then as the business grew and my position changed I became stagnant I would sit all day trying to figure out how to work Google.

[00:22:03] You know workspace or trying to figure out something and I became where I felt more tired. Now sitting at a desk all day and you know for our listeners I want to hear from you guys do you have you felt that shift.

[00:22:19] I felt more tired than I did if I was physically working all day and sitting at a desk for like six to eight hours it was exhausting.

[00:22:27] And I had to learn to and this is something guys it took me a long time to learn like I'm going on like three years and of like really focusing on this but.

[00:22:41] I can see the difference in my businesses I can see the difference in my leadership I can see the difference. In myself and how I show up and.

[00:22:50] You know it took a long time for me to learn to like hey I got as a set in alarm to like stop working stand up I got to set in alarm.

[00:22:58] It's like go walk around the block and I would actually make our office staff go walk around the block and so me and Amanda on the woo work group blog you guys can go over and check that one out we're going to talk about how this.

[00:23:10] How can we incorporate this into our employees and how does that help our business over there so you got to make sure you go over and catch the woo work group blog but I'm.

[00:23:20] I mean I 100% in a testament to you can actually work less and get more done. If that less time that you're working on is you focus on yourself and like what you're eating and you're exercise.

[00:23:33] I mean it's not that it was amazing that it builds resilience it's like a muscle and builds the ability to take more stress and if you see these high level people.

[00:23:43] Who can like you ask yourself like man how do they handle that like how are they not scared to approach the hard things or do the difficult things.

[00:23:52] And the biggest contributing factors is that you know they do work out they do eat right for them you know for their body type and it shows it shows in the way they show up and lead.

[00:24:05] Yeah and with that leadership point as well really important thing to point out is that actually the way if those are usually there should position the way you show up does rub off on your employees and other those around you so if you are leading the example of.

[00:24:20] Working crazy hours sitting at that you know at the desk and not taking yourself physically and nutritionally and all that that's going to rub off and that's going to sit you know.

[00:24:30] You know example to the others of to do the same and then really that then the product team is going to go down overall you know workplace absence will increase and I remember especially when COVID happened there was a big kind of surge of.

[00:24:44] Especially working from home and you know working hours were increasing because you can now be contacted at any point in time there's no more nine to five right it could be as early as six like especially with lawyers have worked with like six a.m.

[00:24:57] getting calls and then going all the way till 10 11 plus p.m. And one of that balance is really difficult we're actually if you're saying that example of being able to put the best recommendation I can actually give is.

[00:25:11] When you actually putting it in the workplace calendars if you're if you're a leader in any sort of business.

[00:25:18] I've actually allowing you know your staff to put in there like kind of sink calendars of when they're working out so I had one client where they're worried to put in you know their peloton workouts they just put it as like a recurrent meeting.

[00:25:31] And just said it was a meeting didn't actually was peloton but it was actually their peloton time is they put there half of our time no one can get into it and actually we had a child of saying well maybe let's try and put this in the workplace and try to actually this to be accepted we shouldn't feel bad.

[00:25:47] I'm not sure if you can get a child of a child about giving a half an hour out of our day that's 2% out of your whole entire day towards yourself and why she's not a pellaton.

[00:25:59] I was trying to figure out a zoom call on the screen while on the peloton and then won't let you like I was like me and if they just let us just had zoom as an app I could do like a hundred meetings on peloton.

[00:26:12] I'm just going to say I'm going to be a multi-desk. That's a good question. It isn't good to do but I'm like man you know how many like just even to learn like oh I could watch one of the modules and maybe of course I'm in.

[00:26:24] Instead of like watching the trainer I could just listen or just write on the peloton as I'm. But yeah we're trying to hack peloton and I couldn't figure out how to do it. I'm sure someone's done it.

[00:26:36] Well, you know it's but yeah so super important that and we actually were able to the ball Sasha was on board with it and now everyone on the team has actually dedicated time in their calendar that that's.

[00:26:47] That's true as an on-to-go-shable they can't be booked in that's the workout time and it's just kind of communicating that saying you know if we can we can have a done but if the leader starts doing that or the ball start if you said that as an example first.

[00:27:00] You're going to get massive rewards from it so don't feel afraid to do that. What are some mindset tips because you know you originally started with we all look at some of this as forms of punishment like we ate too much.

[00:27:12] I'm gained a few pounds I have to do this.

[00:27:14] But you had said at the beginning that it's kind of going back to that why and first overcoming the mindset and I think that the mind we can schedule it in our calendars and we can do all kinds of things.

[00:27:25] What are a few tips on for that entrepreneur to work through it in their mind. Our minds are just a little bit crazy and easily distracted.

[00:27:37] We're stubborn like we think we just know everything we think our businesses are the best and they're special and they're different and they are kind of but.

[00:27:49] It's because there are babies and we're so protective of those businesses but we have some real mindset blockers when it comes to. Feeling guilty and I've heard a lot of women say this is that they feel guilty.

[00:28:04] And you talked about it with the peloton you feel guilty when you do certain things that you're not working eight hours at the desk like you feel guilty that you're not working or clocking in like some of your office staff or some of the field staff.

[00:28:18] For the same time we carry a different amount of pressure and stress and risk so we have to do these things so that we can. Not allow the pressure in the stress. To eat us alive from the inside out. Yeah.

[00:28:37] And I've been there. You can feel like eating you alive from the inside out, a stretch the stress and the pressure. What are some tips that for the mindset that we can give our listeners kind of help with that. That blocker.

[00:28:51] I think the first thing with mindset and actually just to kind of put it in a visual would be think of so any thought that we have will transition into a feeling which will then go into a behavior.

[00:29:05] Which will then turn into a and which will then turn into a consequence and then typically that's a cycle that repeats.

[00:29:13] Then that consequently is to a thought feeling behavior and then just keeps going and we have the choice whether to make that a vicious cycle or virtuous one.

[00:29:23] So, back to the example of cognitively using you know the form of exercise like a punishment or like a hat like think of the thought I have to do this. I have to do this to get ex-presol or to lose weight or to someone told me.

[00:29:39] Feeling of that you're not going to feel that motivated right you might feel a little bit but you might you're doing it out of fear you're doing it out of obligation to some external reason and maybe you'll act on it.

[00:29:53] But a lot of the times you're probably going if it's your feeling like it's a punishing thing, you're not going to actually do it or find every sort of excuse in the book to find something. To find some other thing that's more important to do.

[00:30:05] Then the consequences is you miss that workout that you planned and then again that thought then the new thought is I can't stick to anything and I just don't have the time for it and then see how the just that vicious circle repeats itself.

[00:30:18] And so it's likely to be a way at yourself confidence almost if you allow that to keep happening and it's like you're eroding yourself.

[00:30:26] Yeah, yeah and if and a lot of the times this cycle has been going on for years if not decades for for all of us right and the end of this and it's a mental habit so physical habits and mental habits are just as powerful in their own right.

[00:30:41] And but if you can at least now see that almost in a visual and it just makes it really simple on that all we have to do is just adjust the thought doesn't even have to be.

[00:30:50] I don't want to get into the talks of positivity of it has to be some completely different thing. It could just be neutral right it can just be.

[00:30:58] So you know, I like to do example for the exercise of like I have to do this I love to switch it to I get to do this like I get to do this quick workout today and what really made me kind of feel that is I've actually had a love one around me.

[00:31:15] Which would be for the pandemic actually and they got in the severe you know accident actually became a quadruplegic and so even weren't and seeing that transition of.

[00:31:24] You know, and I always think of her every time because and she used to be really athletic and you know was even like on all the university athletic teams and everything.

[00:31:33] And now obviously she had this happened to her and so when I go for a walk even if I don't want to like actually not everyone gets to do that.

[00:31:41] And so you just switching it into I have to do this almost like it's a chore or a job to I get to do this. Then you're going to feel a bit more motivated. You're likely going to act on it and get it done.

[00:31:54] And then you're going to feel a lot better feel a lot more achieved and then the thought is okay I'm able to be consistent. I'm able to do this. I'm able to show up and it turns it a bit more for a choice.

[00:32:06] So again, doesn't have to be a complete you know pause if you have to believe in it as well to an extent but just doing a little simple mindset shift like that.

[00:32:15] And just and just challenge and the thought really it all starts with the thought just once and both thoughts if you can just act on that and just challenge it every time then we can try and work through.

[00:32:26] Through that cycle I'll make the more harmonious and it will happen overnight because again a lot of these mental habits have been developed for decade so don't give yourself the pressure of being able to just change it overnight but just something as simple and as teeny as that.

[00:32:39] And then you'll become more recurrent become more common and they'll be your new way of addressing things.

[00:32:45] I love that that's great. So before we wrap up and thank you so much for the visual I have something similar to that on the visual but it's more like how can I get.

[00:32:57] I want to be responsible. I want like when when I have a thought so it's almost the same thing but mine is like how can I control the outcome to create a positive outcome very similar but love that visual.

[00:33:11] One last question for wrap up we've been on for 30 minutes is that I see that you offer like health coaching personal training and fitness classes.

[00:33:20] And we'll make sure that we put your information in the show notes so that if anyone wants to reach out to you for any help or guidance but can you tell us what would be the like what exactly is the difference.

[00:33:34] So I think I know the fitness classes or more of an obvious answer, but you know if somebody struggling what would be a good person for a health course versus a personal training. Definitely so I think the main difference is the personal training.

[00:33:52] It's more of definitely focus on more of the fitness aspects, more of your workouts and making plans for that and sometimes we get and you can get into the nutritional sets things as well kind of meal plans and stuff like that.

[00:34:05] Whereas with health coaching it's definitely more of a holistic approach in where I really address the mindset aspect. So I find and it's why offered the two and why there's kind of two you know in the industry is because again everyone's unique and has different needs and certain preferences and I find the personal trainings are really good avenue to do.

[00:34:29] Whether you can do it if you're a beginner or even if you're a seasoned pro depending on what you're looking to achieve that the personal trainer can really help you achieve the specific you know fitness goals that you're looking for moving nutritional goals as well.

[00:34:45] Where is the health coaching it gets a little bit deeper it's a bit of a deep dive like yes personal training you have your chat and whatever else.

[00:34:52] But it doesn't really it doesn't always get into really the crops and kind of 360 work and so we're health coaching comes in is where the mindset pillar gets put into place and I really find that's actually the most important so when I work on three pillars where it's mindset nutrition and movement.

[00:35:10] And I put the mindset the number one pillar 100 percent and I think that's where a lot of the industry where they miss the mark and then miss that mark.

[00:35:17] I think sometimes on purpose because it's not scalable because again everyone's different so how can you scale that because everyone has different childhood. Up brings on how they learn to about food like from their parents maybe you know the relationship with food as they grew up.

[00:35:34] What the relationship with food is an exercise is now everyone's we completely different so what we do with the health coaching sphere is really get into the crux of that and really find out how you got to where you got to.

[00:35:47] And then we can use that to bring you into a more harmonious kind of peaceful place with your health and your wellness and your fitness and so that's more of a again deep dive get into the one on one.

[00:35:59] So even though we still address the nutrition and fitness what they do with me and usually many coaches as well is getting to the mindset bit so having a conversation like this like one to one.

[00:36:11] Whether it's a minor in person but really yeah doing that deep work and again not everyone is essentially ready for that which is why you know there's the two different options as based on kind of where are in your journey and what work you want to put into it.

[00:36:27] But if one is totally transformational it was transformational for me when I did it and I did do what I want someone to do okay.

[00:36:34] I did do a health coaching and nutrition integrative coaching course to be accredited and so yeah I put kind of the mindset spin on it and yeah the transformations I've seen is unbelievable because once they.

[00:36:48] Once they hit the mindset work and put the little time in then it's got it's definitely a lifestyle transformation rather than you know a three or six month kind of quick quick fix kind of thing it goes it goes above and beyond that which has been.

[00:37:03] Really amazing to see in the impact that not only my clients achieve them what and what others achieve what they do you know with the rest of their family with the kids the their kids and.

[00:37:13] The examples that they lead going into their workplace and to their personal lives into their families and friends which is an amazing.

[00:37:20] I love that because I think that by addressing the mind first we probably actually get faster long term results versus trying to just focus on the external like. Like working out and what we look like from an external aspect.

[00:37:37] That so I love the mindset around it and think it's so important I think it's overlooked as well like you you would mention.

[00:37:46] But guys we need to wrap up so I want to thank Amanda so much for being a guest on the fearless podcast and we will make sure that we put a Amanda's contact information.

[00:37:57] In the show notes so if you want to reach out to her you know through social media you want to follow her or if you even want if you're interested in her health.

[00:38:05] Coaching but I want to thank our listeners for listening to the fearlessness if you want to find more episodes like this and you're an entrepreneur.

[00:38:13] Just go to the fearlessness.com or you can always go to libid.com as well and we want to think our sponsor root recruit for always sponsoring our podcast and guys. That's a wrap remember that every step we take is a move towards our own strengths and courage.

[00:38:28] Keep walking through those fires because on the other side lies a version of yourself that's unstoppable. I'm libid reminding you to embrace your filisness until next time. Stay brave, stay bold and keep pushing forward.