Do you ever find yourself reacting to certain situations in a predictable manner? Our reactions tend to follow the path of familiarity, and oftentimes, those reactions don’t make us feel good—we’re uncertain and anxious, sweat is pooling around our armpits, and we feel like we have no control!

Today I’ve got a whopper of a mantra helping me discover a different way to deal with certain situations with a calmness and ease I’ve never had before. Even if I’m walking into a new situation or dealing with an old problem, this one mantra is helping me calm my nerves and react in an entirely new (and healthy) way!

Subscribe to the podcast if you haven’t already and if you’re feeling extra saucy, leave a review and help spread the love ❤️ . You can follow the Mindfully Yours Podcast on Apple or Spotify

Want to know how to meditate in a way that works for you? While there are many ways to meditate, I’ve found that by incorporating guided meditations, singing bowls, and binaural beats into my practice, I can achieve a deeper state of meditation. By using guided meditations I can calm my mind and slow down the steady stream of thoughts I’m typically plagued by. In turn, this slowing down allows me to focus on each thought more intently, enriching my meditation practice and allowing it to extend into my daily life.

By quieting the constant stream of thoughts, I've noticed a significant reduction of my usual knee-jerk reactions. This newfound clarity helps me to approach situations with greater thoughtfulness and intentionality, enhancing my overall well-being—and who doesn’t want that? If you’ve tried to get into a steady meditation practice, listen in and become a more deliberate creator and a less knee-jerk reactor!

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During my yoga session the other morning, the instructor encouraged us at the end of shavasana to remain in the pose if we had more time and not to be afraid to rest. Immediately, I found that statement peculiar. Why would rest provoke fear? The answer became apparent as soon as I posed the question: many of us struggle with the idea of rest. Considering our perpetual busyness and lack of time, it doesn't seem far-fetched. Consequently, rest can appear as a threat to our accustomed way of life, rendering it exceedingly challenging to quiet our minds and truly unwind. Why do we do this to ourselves and what can we do to fully rest?

Tell me, how do you deal with a repeating problem? How big is your to-do list? And do you know what real self-care looks like?

Today we’re tackling recurring life problems like career moves or health changes that aren’t getting done. I’ve created a two-step approach to help us reframe and refocus so we can move forward and make some real changes!

Welcome to the rollercoaster ride of goal-setting and self-discovery! As a personal trainer, I spent years preaching the gospel of clarity and goal-setting to my clients. But here's the twist: while I'm great at setting goals, I'm not so hot at actually reaching them. It's like I'm stuck in a Groundhog Day loop of my own making!

One day, I finally decided to confront the culprit behind my perpetual procrastination—spoiler alert, it's me! I’ve been playing goalie to my own goals with a lineup of outdated beliefs that belong in a museum.

In this episode, I'm sharing my a-ha moment on how a seemingly innocuous journal prompt morphed into my secret weapon for slaying self-doubt and achieving clarity. Get ready for a wild ride as we navigate the twists and turns of personal growth, armed with nothing but a pen, paper, and a dash of courage.

Buckle up, buttercup, and join me on this exhilarating journey from goal-setting gridlock to clarity and beyond. If you've ever felt like your own worst enemy on the road to success, trust me, you're not alone. Tune in and let's lay to rest those crappy self-limiting beliefs!

From the freak-out moment of realizing I’d let myself get a little too comfy, to the peaceful allowing in of change, here’s a breakdown of how I’ve come to widdle my middle over the past four months and feel more comfortable in my clothes.

It’s nothing sexy, glamourous, drastic, or fast-acting—it’s a slow, concentrated process that ANYONE can do as long as they allow themselves the grace to take their time, experiment, and do what works best for them!

Let’s talk about the few things I changed, that changed more than a few things!

If you ❤️ this podcast and have a question you’d like to ask or a topic you’d like me to cover, leave a comment, find me on Substack, or email me at [email protected].

Open up, it's time for some truth serum! Today I took a rant on an age-old topic of why it’s so hard to achieve goals, and I put our perception of ourselves—who we identify as—as the main culprit of why we never seem to get to where we want to go. It’s because we block the path. We are the roadblock. Who we think we are, and what we think we’re capable of achieving based on data we’ve collected over our lifetimes, is what makes it all so challenging.

It’s easy to stand defiantly in our way without realizing we’re the roadblock.

It’s time to move aside! So hop on the treadmill, put on your earbuds, and let’s dive into this mess we’ve created.

Do you believe you’re standing in your way? Do you have stories you’re holding onto? Do you have ideas on what my next rant should be about? Please email me at [email protected] and share with me!

The looping “but”. Ah, it’s the reason why we go back and forth, around and around, inevitably always landing in (never leaving?) the same spot.

I want to lose weight, I want to eat better, I want to run a marathon, a 5k, 100 meters - can I even run? - BUT…

… and that’s where it ends. A litany of real-world problems enters stage right and the curtain thunderously drops on our hopes and desires as we stay close to our reasons why we can’t do any of it.

Let’s get out from within the circle of doom we oh so quickly tire of yet can’t seem to extract ourselves from because it’s just. so. damn. easy. to. stay. put.

Today I’m rattling off three ways (because things in 3’s are good!) to shake up the conversation and actually do something new. Listen in!

(And thank you for listening in ❤️ xoxo am!)

Ah, the new year… the most motivational time of the year. How we launch ourselves into the year can significantly influence its course. Are you diving in with an ambitious list of 20 things to tackle? Or perhaps, you're opting for a more calculated and practical approach? While change is on the brain, I propose a strategic rollout. Let's sidestep the inevitable burnout and frustration that accompanies a blitz of changes and instead, consider the notion of adopting a "Word of the Year" strategy. Today I’m talking about my singular resolution that resonates with a chosen word, providing a steady path leading to sustainable (and hopefully substantial) changes in the year ahead.

Hop on the Substack train with me this year at amcostanzo.substack.com! It's my little space where I spew inspiration on weight loss, fitness, and the magical world of well-being. All served with an extra dash of mindfulness! (Are we sick of that word yet?)

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Welcome to the radio of our minds, where every station broadcasts a unique narrative. Have you found yourself flipping through the channels lately? Are you tuned into the "My Life is Filled with Drama" station, or perhaps the "Emotional Baggage" frequency? Maybe it's the channel that incessantly replays stories from your past or the one that forecasts a worrisome future filled with the chaotic noise of current events that terrify?

Take a listen to today’s episode and let’s delve into the intricate relationship between the narratives we embrace and the life we lead. Let's explore the profound impact of these inner dialogues, and their subtle yet pervasive effects on our actions, emotions, and perspectives.

Don’t miss an episode! Subscribe on Apple or Spotify and leave a review to help spread the love! ❤️