Episode 281 Transcript
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[00:00:00] You are listening to episode 281 of the Peaceful Mind Podcast.
Welcome to the Peaceful Mind Podcast, a place for creating the peace of mind. You need to be the best mom you were created by God to be. If you want to bring more balance, more joy, and more peace to your motherhood, this is the place for you. I'm your host, certified life coach at Catholic Mom Danielle Thienel.
In the name of the father of the Son and of the Holy Spirit. Let's get started.
Hello there beautiful Mamas. Thanks for joining me. Welcome back to The Peaceful Mind Podcast. I'm your host, Danielle Thienel, and I am so excited you're here with me today. I'm also going to just tell you at the beginning that I have decided to see if I am able to take advantage of this beautiful [00:01:00] sun. I'm sitting by my pool and I'm like, maybe I don't have to be in my office today to record these podcasts.
Maybe my listeners, even if there is, I don't know, an airplane that goes by or an ambulance or traffic or something like that, that you all will give me the grace to be like, it's okay to find a easier, more relaxed way to deliver a message. And then you all don't care, like as long as you just hear my voice and I can help you today.
If you hear any other background noise or this is not the best quality, or it sounds different than before, I wanted to know. That's why I hope it actually works out. If I go back and listen and it's not as great, I'm probably still going to put it out there because I want to live some of the tools that I teach, and I don't want to be a perfectionist.
I want use my B minus tool here. Let's do it. I, and I also want to say, please, I'm going to be giving a [00:02:00] special offer regarding this topic of becoming 10% healthier in just 10 weeks. And for everyone who's listening, you will receive a coupon code. So listen to the end of the podcast to be able to get that.
But let's just dive in and I'm gonna start by asking you something. Okay. I want to ask you and for you to be honest with yourself, how many times have you started a health journey with the best of intentions only to find yourself starting over again on Monday?
If you're nodding your head right now and you are definitely not alone, that's where I wanna start and tell you, I've been there for sure. My clients have been there, and honestly, most of. And all the amazing moms out there I know have been caught in this exhausting cycle. Today we're talking about a completely different approach to health that's going to revolutionize [00:03:00] how you think about taking care of yourself.
We're diving in to why trying to become 10% healthier, not this a hundred percent perfect. Might just be the breakthrough that you've been wanting and desiring, and just to unlock any of those past attempts you've made at getting healthier. So let's talk about something that might feel a little too familiar.
Let's say you wake up Monday morning and you've got this fire in your belly. You're gonna overhaul everything, your diet, your exercise routine, your sleep schedule. A lot of times this happens at the new year, right? And I know we're like at the halfway point of the year when this episode first comes out, and I'm gonna just tell you that there's no time like the present.
I know that sometimes added into this big overhaul, you're like, I'm gonna meal prep like a champion now I'm gonna [00:04:00] hit the gym every day. I'm gonna transform my entire life. And then we're gonna say like in the next, by Friday, this is like what our brain does. Wow. Does that sound familiar? I know my brain goes there and has been there before, and I want you to know that I also understand.
That we have this gusto on Monday, and we're thinking we can make all these changes and start to re see results by Friday, but guess what happens By Wednesday, life happens. We have a sick kid, a work deadline, or we're just plain old, exhausted, and suddenly we're ordering pizza and we're feeling like a complete failure.
The voice in our head starts saying, see, you can't stick to anything. You'll just start over again next Monday. This is what I call the all or nothing trap. You've heard me talk about it on the podcast before [00:05:00] and I know that it's keeping so many of us stuck, and especially what today's about, stuck in the life category of our physical health and wellbeing.
And the truth is. That when we try to change everything at once, we're actually setting ourselves up for what feels like failure. But really it's just our brain protecting us from overwhelm. It doesn't want us to change. It wants everything to stay status quo, and it certainly doesn't want you to do anything hard or difficult or that will cause you pain or discomfort.
But think about it this way. God didn't create the world in one day. He took six days and rested on the seventh, and there's wisdom in taking things step by step and in building something beautiful and lasting over time. And that's what I want to offer you today. It is a [00:06:00] different path to better health and one that if you adopt the theme and mentality.
Just to let you know, I don't know if you can hear it, but there's a definitely a plane going over my head right now. Like I almost predicted that it would, so I'll just talk a little bit longer as it goes over. Where was I? Just talking about how, like over time. When we are consistent and we go and build something that won't just be a small, temporary thing, and the problem isn't your lack of willpower or motivation.
The problem is that you're trying to make too many changes at once and your brain literally cannot handle that much change without feeling threatened. So I wanna share a time with you that I tried to overhaul [00:07:00] everything at once and how it felt when I failed. So this was several years back and it was about my health and losing weight, but mostly I was on the journey of not having a sugar addiction, right?
And I literally tried to overhaul everything that meant everything that I ate contained zero sugar at all. It had no flour products in it. The white flour any kind of flower products, I went, it's cut it out a hundred percent. I also then was attempting to drink more water, exercise. This is when I was trying intermittent fasting and really I, it was so overwhelming and yeah, I had some really good willpower at first, but.
It definitely led on this to several [00:08:00] binges, which again, don't have to be a problem on our whole journey, whether when we have a day when we totally go on a binge, just letting you know there's another airplane coming across. Again, I hope you all don't mind those interruptions, but it didn't ultimately last and.
That is what I wanted to just have you going, thinking about your past. Are you somebody where we're just going all in and that it was just not something that was sustainable for you? Okay. Here's what I want you to imagine instead, what if instead of trying to transform everything that you focused on becoming just 10% healthier.
What would that look like for you? Maybe it's drinking one extra glass of water each day. Maybe it's taking a 10 minute walk after dinner. Maybe it's [00:09:00] choosing to speak kindly to yourself when you look in the mirror instead of criticizing what 10%. It doesn't sound like much. I know, here's the beautiful truth about small changes.
They compound. Just like compound interest grows your savings account. These small, consistent improvements grow into significant transformations over time. I can't wait a little bit later in this episode to tell you about my own personal 10% results and goals that I hit, and the consistency and how it compounded for me.
Okay? When we focus on 10% improvements, something amazing happens. Instead of feeling overwhelmed, we feel capable. Instead of falling off the wagon, we actually [00:10:00] build momentum instead of starting over every Monday. We actually keep moving forward even when life gets messy. And this isn't about being perfect, mama.
This is never my goal. In fact, I've worked way too hard on unwinding perfectionism and having so much more wonderful results in my life from having the mindset of not going after perfect. It is about being faithful to small steps and small accomplishments. Remember what Jesus said about being faithful in the little things.
Whoever is faithful in very little is also faithful in much. That's Luke chapter 16, verse 10, and this applies to our health too. Now the 10% approach that I am introducing you to today, it works. It works because it [00:11:00] honors the way God designed our brains. Our minds are wired to resist big sudden changes, but to embrace small, manageable improvements.
It is definitely open to, so when we work with our own human design instead of against it, everything becomes easier. So let me paint you a picture of what this might look like in your actual, beautiful, messy life as a mom. Instead of committing to an hour at the gym every day, which let's be honest, isn't happening when you've got littles at home, or if it's something where you've said it has to happen seven days a week.
But instead, what if you commit to 10 minutes of movement? It's actually what I did, and again, I wanna tell you more about that a little bit [00:12:00] later. Maybe that's dancing in the kitchen while dinner cooks. Maybe it's doing squats while your coffee brew, or taking the stairs instead of the elevator. We've all heard about parking our car farther away.
Instead of overhauling your entire diet overnight. How about we focus on adding one healthy thing? Maybe you start putting spinach in your morning smoothie, or you commit to eating a piece of fruit with lunch, or you switch from soda to sparkling water instead of it trying to fix your sleep schedule, your stress levels and your eating habits all at once.
You pick one area and you make it 10% better, just one area. I have now done this, right? I have done this three times in a row, so 10% change for 10 weeks, and then I did it for another 10 weeks [00:13:00] with more goals. Or different goals. And then I just finished my third round of following the 10% healthier in 10 weeks program, the one that I have created and offered for you today.
And I want to tell you some of my changes. I did the 10% more strength training, that's where I started, just 10 minutes a day, and I actually picked four times a week. I have been able to sustain that now for 30 plus weeks, but I know I wouldn't have been able to do that if I didn't take it at that 10 weeks at a time and 10 minutes four times a week.
It has now compounded, right? It has now just increased my overall muscle mass and strength and good feelings. The second time I went through this exact program that I created, I [00:14:00] actually was my first, the first user to try it out. But the second time I ran it with a group of ladies, five beautiful women who wanted to get healthier, and I went along with them and so I recommitted to a new goal.
The actually the 10% of strength training, it literally, I felt confident. It felt easy. And this next one, I want you to see how it's small. It was to floss my teeth. Every single day. And yes, that is an every single day goal, but this is literally a small change because I definitely was not flossing every day prior to this.
And little am, okay. To be vulnerable, to say, I actually rarely was flossing my teeth. I know. Ew. But again, I don't shame myself. I'm vulnerable here [00:15:00] because I want you to see that there's something in your life that you're not feeling good about. And I want you to think about, you could change it with just this small 10%.
And so I have flossed. I want everyone pretty much. There might have been a time, just a couple, not even just, I could count on one hand how many days I've missed flossing my teeth from January 1st and today when I'm recording this, we are halfway through the year. And that has definitely, I know it has increased my health.
I'll say at least by 10% along with the third time around was increase in water intake. And I have just feel, I feel so confident now. I feel so much healthier and it was literally because of this [00:16:00] mindset that I took, got myself out of the all or nothing, and I decided to look in 10 week increments and just go with the mindset of what do I want to increase my health with just 10% improvement. So here's the beautiful thing. When you succeed at that one small change, you build confidence. You prove to yourself that you can keep commitments to yourself. You create what I call momentum of victory, and that momentum carries you forward to the next 10% improvement.
I had one client who was exhausted from the constant cycle of starting over and instead of another dramatic overhaul, we focused on this 10% goal. And for her it was just drinking half of her body weight in ounces of water each [00:17:00] day. That's it. And we actually, we just focused on two weeks. Notice how I even took the 10%, and I even made it into a smaller increment goal, and for that was her only focus.
You know what happened? She started sleeping better, her energy improved. She felt less hungry throughout the day, and most importantly, she felt successful and then that success gave her the confidence to keep going. To make this more of a long lasting habit in her life. And then easily it was like, I want to pick up here's another small change I wanna make.
And that came because of her feeling good and successful to see that she could do it with this one. So what I want you all to know is that there are three essential ingredients for lasting health changes. So after years of coaching, [00:18:00] after going through health goals, like I have myself, by creating and compiling this system to become 10% healthier, I have discovered that lasting health changes need three essential ingredients.
I want you to think of them like a three-legged stool. If one is missing the whole thing, topples over. All right. First and most things that I'll actually help or coach you on or talk about here in the podcast is you need the right mindset foundation. I'm gonna say that again. You need the right mindset foundation, period.
This is where most health programs fail. They give you meal plans and workout routines, but they ignore the thoughts and beliefs that drive your actions [00:19:00] of eating the meals on the meal plans, and following the workout routines. If you believe you are the type of person who quote always gives up or quote, has no willpower or no amount of meal prep is going to create lasting change.
Because the truth is, you're not broken. Mama, I know you've heard me say that before. You're not lacking willpower. You've just been trying to build a house without a foundation. When we address your mindset first, when I can help you see yourself as someone who keeps commitments and you become someone who sees yourself as keeping commitments to herself, then someone who deserves to feel good in her body? Do you think about that now? Do you feel like you deserve to feel good in your body?
I want you to be someone who can make small, consistent [00:20:00] changes. When you are, I promise you, everything else becomes so much easier. So the second essential ingredient is you need practical tools that actually fit your life, not the life of a fitness influencer, right?
One that has a personal chef, your actual life with kids who get sick, whether you have work deadlines, laundry that never ends, right? The wellness tools that work for busy moms are simple, they're flexible, and they're forgiving. Things like intermittent fasting that works around your family schedule. A water tracker that takes 30 seconds to do, or movement that happens to be in your living room while your kids play. Remember 10 minutes.
Third, the essential ingredient is you need support and accountability. Guys, we were not meant to do [00:21:00] any of this alone, and you can do it. I do believe in you. But even Jesus had disciples, right? Even the most successful people have coaches and mentors and accountability partners.
They have someone in their corner cheering you on helping you navigate the inevitable bumps. It really does make all the difference. I myself could do the water and the floss and the movement part and also coaching my mindset. These things came much easier, but I did go ahead and get a nutrition coach.
I needed somebody to hear my thoughts and feelings about food and food preparation and grocery shopping, which if any of you, I know my clients listening, they know this about me, which is not my favorite thing to do. Give me a room to organize and clean up, I;m your gal. Give me [00:22:00] meals to make all day and go grocery shopping.
I'm not, but I also, I wanna also say as I'm recording this, I have cooked my meals planned and been to the grocery store with my husband. More times, in going after these goals using the 10% healthier program than I have, I would say in the last 10 years. Yeah. That is a bold statement, and I truly feel that is the truth.
Okay. All right. This is the next thing I feel like this, I have so much to share on this subject and I'm probably need to look at my time of at the length of this podcast, but if you're still with me, I'm so glad, and I just wanna talk about why these small changes create big results. I want to reiterate to your brain who might be saying, really, Danielle, 10%.
I wanna tell you why [00:23:00] the 10% approach isn't just easier, but it's actually more effective, right? Than having a dramatic overhaul. And that is because when you make small changes, your brain doesn't trigger its alarm system. You know that feeling when you start a new diet and every part of you is screaming for the foods that you can't have, that's your brain in panic mode thinking you're in danger.
Danger of discomfort and pain that is coming our way. Probably the pain of deprivation, right? But when you make a small change, like adding a vegetable to one meal, your brain barely notices. There's no resistance, no internal rebellion, no feeling of deprivation. You actually just do it. And over time, these small changes become habits and habits mama are the foundation of transformation.
When something becomes a habit, it requires almost no willpower to maintain. It just becomes [00:24:00] part of who you are. Think about brushing your teeth. You don't wake up every morning having to muster up motivation to brush your teeth. You don't have to use willpower or brush through resistance.
You just do it because it's a habit, and that's exactly what's happened with me flossing. That is what I'm helping you create here with the 10% healthier in just 10 weeks program, sustainable habits that become part of your identity, not temporary changes you have to force yourself to maintain. And the research backs this up too, right?
Studies show that people who make small incremental changes are far more likely to maintain these improvements long: term than people who try to change everything at once. And here's the most beautiful part as these small changes compound, you start to see yourself differently. I love this. You become the type of person who takes care of herself.[00:25:00]
You become the type of person who keeps promises to yourself. You become the type of person who prioritizes your wellbeing, not out of vanity, but out of stewardship for this beautiful body God gave you. So what's your next right step? What's one area where you could become 10% healthier starting today?
Maybe it's drinking one more glass of water. Maybe it's taking a five minute walk. Maybe it's speaking one kind word to yourself again, like when you look in the mirror, maybe it's going to bed 15 minutes earlier. That was something on a few podcasts ahead of this, talking with the sleep consultant, right?
Here's what I want you to know. You do not have to figure this out alone. You don't have to stumble through trial and error or wondering if you're doing it right, because I've created something specifically for moms like you who [00:26:00] are tired of the all or nothing cycle and ready to try a different approach.
It's called the 10% Healthier Coaching Program, and it's everything I wish I had when I was stuck in my own cycle of starting over every Monday. And this program gives you the three essential ingredients we talked about, right? The Mindset Foundation, the practical tools, and an offer of support if you want it.
And it's all wrapped up in a way that actually fits your busy life as a mom. Here's what the program looks like. It is 44 comprehensive lessons. Now don't let that overwhelm you, okay? I have you busy mom in mind. It walks you through everything from setting your perfect 10% goal to mastering the practical tools.
Tools like water tracking, managing cravings, all de designed for [00:27:00] you around the reality of your life. And here's what makes this different from every other health program you've tried. I start with your mindset. We help you fall more in love with your body, separate the facts, the real truth from the drama that our brain gives us, and we build a mental foundation that makes all the practical stuff actually stick.
You also get a complete tracking template library. With everything you'll need to monitor your progress so you won't even, you won't need all of them. You would, you just wanna pick the templates that I've already made and curated for you to use. Like for instance, there's one in there about your water intake that I have used and continue to use, which literally has the dates and little water drops on there and then.
You get to exit out for every eight ounces you've done so that you can have this [00:28:00] visual reminder of how many you've had that day, and then see all the water, the changes you've had all month. My clients who have taken this program with me when I offered it in a group capacity, they, they know I love these templates.
I think that tracking is a really good way to keep your brain on par and we would get. They would see me, I would get very excited to share all the check marks on that drinking water. Okay. You'll also get a complete step-by-step framework for identifying your perfect 10% improvements, comprehensive video trainings on everything from intermittent fasting to managing cravings, to developing body love.
There are worksheets and tracking tools to support every step of the way. And you get access to coaching call replays so that you can learn from other women who faced similar challenges and watch the [00:29:00] coaching that I provided for them, and you'll have lifetime access, so you can revisit the materials whenever you need them.
This whole program is designed to be self-paced because I know your schedule changes day to day. You can watch the lessons during nap time while your coffee brew, or after the kids go to bed. You move through it at whatever pace works for you in your life. And here's the best part. This entire program with lifetime access to all the materials is just $57.
That is less than what most of us spend on takeout in a week. This is an investment that will serve you for the rest of your life. And then I will also offer you extra support along the way should you choose as an option. You can add four private coaching sessions with me so that you'll have personalized guidance and [00:30:00] accountability as you move through the program.
But the core program gives you everything you need to start seeing real lasting changes today. I have to tell you, I have watched a lot of moms transform their relationship with their health through this approach. Not through dramatic before and after photos, but through quiet, sustainable changes that made them feel like themselves again.
Like Jessica, who lost five pounds and gained control over her emotions. Like Claire, who finally found a workout routine she could stick to. Like Natalie, who quit drinking soda and started intermittent fasting all while developing self-compassion that she'd never had before. These mamas didn't have more willpower than you who's listening to this episode today.
They didn't have easier lives than you. They just had the right approach, the right tools, and the [00:31:00] right support. I want you to know, my dear listeners, that you are so worthy of feeling good in your body. You are worthy of having energy to play with your kids and to pursue your dreams. You're worthy of looking in the mirror and liking what not because you're perfect.
Because you're taking care of the beautiful body. God gave you the all of and nothing approach. The all or nothing approach. It has been exhausting for you have, hasn't it? It's not serving you right now and it's time to let it go. Instead, what if you focused on becoming 10% healthier? That's what I'm having you open up to consider today.
What if you prove to yourself that you can keep small commitments? What if you built momentum through tiny victories instead of burnt out through massive changes? If you're ready to try a different approach, one that honors your life, your schedule, and your [00:32:00] beautiful, messy reality, as a mom, I'd love to have you join me in the 10% healthier program.
And I just wanna side note, say that as a life coach, these are the areas I help with. I help moms with relationships. With your emotional wellbeing, time management, money, finances, your career and business, your spiritual wellbeing, and your physical wellbeing. In all the years that I've been coaching, I've never offered something where I just focused on like the physical health as the goal, and that's why I was so excited to add this resource because this just like your time management, which I have a book and a course on and your emotional wellbeing, which exactly the Cyclone mom method process focuses on that.[00:33:00]
I really think that when we are feeling more satisfaction about our bodies and our health, and we are just literally physically feeling better, that plays into all the other areas. So if you're ready, one for this different approach, again, one that honors your life, your schedule, then you can find all the details.
To get access to this self-study program that also has the option to have some one-on-one support and accountability with me. And of course this will be in the show notes, but you can find it at my website, daniellethienel.com/healthcourse. And remember, this is not about becoming perfect. I just even hope [00:34:00] for $57 you can get started. Find one template. Find one of the mindset like worksheets that help you move to a better feeling place about this health. Watch your motivation rise a little bit. To be able to declare with more clarity what goal you wanna work on. Like any of these small things that you get out of this program.
I hope you see. A win. I wanna thank you so much for spending this time with me today, and I'm also praying that you walk away from this episode with hope, with clarity, and with excitement that this came at hopefully the right time when you're listening to this. And it gives you this idea that it's definitely possible that if you look to help.
10% change things in your health that you're gonna have end up having a massive [00:35:00] transformation. Okay, everyone, so again, oh, don't let me leave without what I said at the beginning of the episode about giving you all, anybody who's listening to this episode. If you go to the link and read the page and the information and everything, you even see a video with me on it about how you can access this very low investment but high return curated health program that I've created for you for only $57.
But for you listeners on this podcast with the coupon code 10OFF. So 10OFF. This code will give you $10 off. It says $47 for this self-paced program. And again, you'll see on the page daniellethienel.com/healthcourse. You'll find out more information about what's available, what you get. [00:36:00] And also again, if you want to have an option to work with me on your health, then I'll be happy to.
All right, everybody, thank you so much for listening. May God bless you as always. I'll see you next week with another episode of the Peaceful Mind Podcast. And until then, may peace be with you always. Thank you so much for tuning in to today's episode of the Peaceful Mind Podcast. If you found value in today's episode, I'd be so grateful if you could subscribe and leave a review.
It not only supports the podcast, but ensures you don't miss out on future episodes packed with insights and tools to create peace of mind in your busy mom life. And if you're of the Catholic faith like me or any Christian mom seeking to feel better in any area of your life and to show up more calm, connected, and confident, I can help become an empowered mom who knows how to bring about the changes you desire, no matter the circumstances.
[00:37:00] Whether you need one-on-one guidance to get there, prefer a group coaching program with like-minded women or a self-study course I've got you covered. Explore my private one-on-one packages. Join my Busy to Balanced group life coaching program or delve into my signature course Divine Time to find out which path is right for you.
Let's meet and see what's the best fit. Schedule a free call with at daniellethienel.com. Or send me a direct message on Facebook or Instagram @daniellethienelcoaching. And also don't forget to get your copy of my book, the Cyclone Mom Method, How to Call On Your God-Given Power to Remain Calm, In Control, and Confident as a Busy Mom..
Dive into the digital and bonus audio version when you go to book.daniellethienel.com/new-book. You'll find all the details in the show notes too. Until next time, [00:38:00] peace be with you always.
