"Change your thoughts and you can change your world." - Norman Vincent Peale

"We are not disturbed by things, but rather the view we take of them." - Epiuctetus

"There is nothing good or bad, but thinking makes it so." - Shakespeare

What is the voice inside your head saying to you? Is it negative? If so, that's totally normal. Is it positive? That's normal, too! On today's Love Your Bodd episode, Heather sits down with you solo to teach you about self-talk and the labels we place on the events that happen in our lives.

Self Talk Lesson this Episode:

Self-talk: The action or practice of talking to oneself, either externally (aloud) or internally (mentally).

Self-Talk is how people evaluate and respond to events in their lives. It is typical for most people to feel some things are good (staying on a meal plan, adhering to an exercise program, winning a league championship), while others things are viewed as bad (going off a meal plan, stopping an exercise regimen, losing a league championship game). But in reality, events are simply events. It is the evaluation of events that make them positive or negative, and this in turn determines one's emotional, mental, and physical responses to the events. In fact, sometimes things that were initially evaluated as bad eventually turned out to be good.

Types of Self Talk:

1. Motivational self-talk: The act of practicing self-talk in a positive manner, focusing on increasing energy, effort, and positive attitude.
2. Instructional self-talk: The act of practicing self-talk in which an individual focuses on the technical or taskrelated aspects of performance in order to improve execution.
3. Negative self-talk: The act of practicing self-talk in a negative manner focusing on critical and self-demeaning statements that negatively affects goal attainment.

Ways to Focus on Motivational Self-Talk

1. Take away the labels. There is no "good" or "bad" or "positive" or "negative."
2. Practice Gratitude.
3. Create Confidence / Gain knowledge.
4. Practice Mantras! "Keep your phrases short and specific, use the first person and present tense, construct positive phrases, say your phrases with meaning and attention, speak kindly to yourself, repeat phrases often." (- From AFAA Mental Toughness textbook, Ch. 1)
5. Create Routines & Systems to create control & help with decision making. (P.S. Here's the Obama article about his routine - https://www.theguardian.com/world/shortcuts/2012/sep/17/barack-obama-secret-weapon-routine)

I'd like to give credit in this episode to AFAA & the Mental Toughness course I am currently completing, which inspired me to share the self-talk info.

I would also like to credit Chalene Johnson and her lessons in the 131 Method, which give me confidence daily when it comes to food freedom, confidence, and motivating self talk surrounding food.

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The views expressed on this podcast are mine and do not necessarily reflect the views of my employer(s).