I’ve spoken about the power of words before —such as “hard” and “but”—and today I’d like to introduce a word swap because clearly I don’t always listen to what I’m saying, and maybe you don’t either?

Ever ramble on about how you “need to” do this and you “should” be doing that, while doing neither, and life continues to flow on as is and what’s another day of feeling the same as the last and the last before that? Nothing really—we do it all the time.

But what if we knew the monumental power of our word choice? What if a friend pointed out how winey we sounded and that was the exact slap across the eyeballs needed to wake us from our sapless lives? (Thank you my friend!)

A simple word change can powerfully transform our vibe and next thing we know we’ve hurdled the hump of procrastination and now we’re going to pilates and loving it. We’re drinking green tea ginger smoothies and eating veggies because we actually never ate them before but man do they revive the spirit so we keep doing and adding in new things that make us feel good and life begins to feel… better!

All because we changed one little word. (I swear I’m not being dramatic—even my 10-year-old was like, hmmm, yea, I can feel the difference!)

Do you want to get things done and feel good about doing them instead of doing all the dreading and putting off which only works to intensify the meh-ness of a samesy life? Do you want to step off the my-life-is-meh train and do something spectacular?

Join me for a game of word swap today, will you? (wink, wink 😜)

❤️

Did you know I’m a fabulous podcast host 😆 AND a wellness coach? That’s right! I help you stay accountable and build momentum so you can move from “here” to “where you want to be!” I help to make it easier for you!

With over 15 years experience as a personal trainer, I’m here to guide you. If you’re ready to create change that suits YOU, email me at [email protected] and let’s get this accountability party started! (I also used to be an accountant so I’m really good at this accountability stuff!)

Don’t really be scared! I’m only half joking while not really joking at all. You are a powerful baddy who sometimes gets caught up in the lure of limited thinking because it’s easier to pass blame than to serve it to yourself on a charcuterie board.

Let’s talk about you and all the power you truly hold. Whether you’re striving to change your body to fit into clothes you love, or wanting to create a better relationship with your kids, spouse—or even yourself—or you can no longer stand your boss because you’re a peacock and you need to fly, it all begins and ends with you and your mindset. You and your story hold all the cards and often your perception of what you feel you need to do instead of what you want to do is what ends up making all of your life decisions—leaving you a sad little sac of misery with fingers pointed every which way but at yourself.

I get it, I do it too. We frequently overextend ourselves, prioritizing others’ needs and neglecting our own because of a narrative we allow to dominate our lives. But the truth is, we don’t have to. We have the power to change that story.

It’s up to us—and we have choices. Let’s get into it!

Power yourself up even more by becoming a subscriber and never once miss out on a new epsiode of the Minfully Yours podcast!

Did you know I’m a fabulous podcast host 😆 AND a wellness coach? That’s right! I help you stay accountable and build momentum so you can move from “here” to “where you want to be!” a lot easier than going it alone.

With over 15 years experience as a personal trainer, I’m here to guide you. If you’re ready to create change that suits YOU, email me at [email protected] and let’s get this accountability party started! (I also used to be an accountant so I’m really good at this accountability stuff!)

If you ever need an accountability coach or guidance on getting started working out or eating better, I’m here to help! Email me and together we can create a roadmap to get you from where you are to where you want to be! 

Email me at [email protected] and you can get more tips and coaching from me on my substack at amcostanzo.substack.com

Ah, the elusive art of goal setting. For some, it’s a breeze, but for others (raising my hand here 🙋🏻‍♀️), it can feel like trying to hug a cactus. Today, I’m going to present a new way to set goals that invite more feeling and less to-doing!

I’m calling out the typical SMART goals and the “what’s my why” approach and introducing the concept of setting deeper, more meaningful goals that resonate on an emotional level. Imagine goals like “feeling more engaged at work”, “appreciating your body”, and “nurturing yourself with healthy, flavorful foods”. Think less “lose 10 pounds” and more “feel like a superstar who can open a pickle jar without breaking a sweat.”

By shifting the focus from rigid targets to how we want to feel and the experiences we want to have, we can create lasting, positive change with a completely different approach. I encourage you to redefine your goals with this new perspective, aiming for a more fulfilling journey rather than just a final achievement. Tune in to discover how to set goals that truly inspire and maybe even make you have a little more fun along the way!

If you ever want the help of a coach, personal trainer, and accountability partner, send me an email and we can set up a coaching call. All you need is 10 minutes. Email me at [email protected] to chat.

Do you dread stepping on the scale? Does that number make or break your day? I have insights that can change your perspective! Your weight is more than just a reflection of your fitness level or daily diet. It also mirrors where you are in life, the challenges you're facing, your stress levels, and even your sleep patterns.

Before you step on the scale again, let's discuss how we can make this experience less daunting and more enlightening!

If you ever want the help of a coach, personal trainer, and accountability partner, send me an email and we can set up a coaching call! All you need is 10 minutes. Email me at [email protected] to chat!

A trip to the veterinarian’s office reminded me why I no longer use a scale to track my health. For most people—unless advised by a doctor—stepping on a scale once a month is more than enough. The reason? It’s not a true indicator of how healthy (or unhealthy) you are. It's an unbiased number wrapped in a sushi roll of emotion!

In this episode, we dive into the importance of tuning in to how you feel in your body. We explore how muscle affects your body composition and why you might not weigh less despite being healthier and perhaps stronger than ever before.

Let’s move away from the scale and towards a more intuitive approach to health and wellness. Learn how to listen to your body, recognize the positive changes beyond the numbers, and embrace a healthier, stronger you.

I’m starting a new series in June called the Mindful Mama Diaries—it’s about how moms at all stages of motherhood are rediscovering their true selves by making time to do the things that are important to them—like making time for workouts, for journaling, and even to set boundaries that protect their inner peace! It’s insanely doable to be a mom and nurture ourselves. The conversations are fun, inspiring, and relatable as hell! Tune in!

Sometimes trauma waits for its perfect moment to wail on you when you least expect it! This was true for me this week—so stealth and unexpected, it rocked me. So what do you do when trauma doesn’t just knock at your door, it takes down the whole damn thing like a tsunami? Here’s what I did, and I think it worked.

I'm starting a brand new series this month called Mindful Mama Diaries - it's about how mom at all stages are tuning back into themselves and rediscovering their true selves - and... making time for it! Yes, it's insane but absolutely doable - and we're talking about how they do it! It's fun, inspiring, and relatable as hell! Find it here at amcostanzo.substack.com

My upcoming series called Mindful Mama Diaries is where I'll be interviewing moms at all stages of motherhood to discover how they're uncovering ways to make the time to care for themselves despite being pulled in all directions!

Fun fact: Your stories matter! Why is that fun? Because it means that what you tell and believe to be true about yourself shows up in your life in one form or another... and that means... you have more control over your life situation than you ever knew you had! And when it comes to changing things—like that number on the scale or how you feel about yourself—your level of success is encoded in the story you tell yourself about yourself. (And you can change that!)

In the journey towards a healthier lifestyle, your personal narrative can be your greatest ally or your toughest opponent. The stories you've internalized about food, body image, and self-worth shape every decision you make, often without you even realizing it.

But here's the exciting part: You have the power to rewrite those stories! By challenging old beliefs and embracing new narratives, you can break free from the limitations that have been holding you back.

So, let go of the old story that's been weighing you down and start writing a new one—one where you are the hero, taking charge of your health and happiness. With each chapter you rewrite, you move closer to the vibrant, confident version of yourself you've always dreamed of becoming. Your stories matter, and by reshaping them, you can unlock the limitless potential within you. (And DAMN doesn’t that sound awesome?!)

To learn more about AM check out her substack at amcostanzo/substack.com