Have you ever tried writing "life is beautiful" on a post-it only to never REALLY see it again? It's there, just blending in with your environment and holding zero meaning.

....Just me? (laughs in nervous)

I've done this so many times with different mantras and affirmations on things like mirros, the notes app, my laptop, vision boards, etc.

I WANTED them to work. I loved the idea and it all made sense when it was logically broken down for me.

It wasn't until I started learning and truly believing in the power of words that it all clicked. When words are anchored to certain emotions it impacts our physiology. When words AND physiology work together it impacts the quality of our life -- what kinds of actions we do (or dont) take, the outcomes we get, the patterns we create for ourselves.

Join me in this episode as I breakdown this potent connection between WORDS and PHYSIOLOGY. We'll discuss affirmations and incantations and which of the two holds more power.

AND I go over a few of my favorite research studies:

• Mind Over Milkshakes: Mindsets, Not Just Nutrients, Determine Ghrelin Response by William R. Corbin, Peter Salovoy, Alia J. Crum, Kelly D. Brownell et al.
• Learning One's Genetic Risk Changes Physiology Independent of Actual Genetic Risk by Bradley P. Turnwald, J. Parker Goyer, Danielle Boyes, et. al.
• Mind-set Matters: Exercise and the Placebo Effect by Alia J. Crumb & Ellen J. Langer, Harvard University (free article)

14:20: The start of the Conscious Learning Gap

In todays episode I talk about emotional regulation, specifically HOW to learn to engage with your emotions in a way that creates more flow and freedom in your life. I speak from experience and use what I call "The Conscious Learning Gap" to offer a tangible practice you can start today. By CLOSING this "gap" between your awareness to regulate emotions as they're happening and your actual ability to regulate, you can become a master of your life experience and outcomes. This has been life changing for me and I hope you'll be able to make meaningful changes too!

Nobody wants to feel like it's a threat to their competency if they get something wrong or can't reach a goal or look like they have no idea what they're doing. Nobody. But we need to be able to try things and not get them right on the first try. This is why it's important to set goals and establish the baseline, the EXPECTATION, that PART of achieving these goals is failing along the way, experiencing inconsistencies, not knowing how something works, looking like you have no idea what you're doing,and generally just NOT getting it right on the first try.

This episode dives into the idea that failure or looking like a beginner or having OFF days/weeks/months/ even YEARS in your fitness journey should be "planned", recognizable parts.

If it's inevitable if you intend to commit for life, why not make the inevitable less painful and surprising?

If this episode prompted you to want to get started and take action with your fitness, but you'd like some guidance, my schedule is OPEN for private, virtual 1:1 sessions! Here's the info:

1. Beginners - I'll take you through a movement assessment and offer you insights on your movement patterns, strengths, and weaknesses. I swear these are fun! It's like a horoscope quiz except now you get to learn about your body.
2. Advanced - If you've been working out but want to take your fitness to the next level or get out of a plataeu, I'll offer you advanced cues and insights.
3. Other - Not sure what you need? Have questions you want answered without needing to workout on camera? Just want a workout planned with me there to train and cheer? I've got you :)

Please visit www.chelsybarber.com or Instagram @trainwithchelsy for more information on booking and availability -- spots limited each month!

Join me in this vulnerable conversation about forgiveness and self-responsibility.

This episode is near and dear to me because I have always been attached to my stories of suffering -- the blame game, identifying as a victim, being filled with fear.

I thought the idea of forgiveness was a lie. When I listened to people forgive others for wrong-doings I didn't believe them.

WHO could possibly forgive someone for causing so much PAIN? Why would you let someone off the hook with forgiveness?

My journey learning about forgiveness and reclaiming MY life story hasn't been linear, but it has been profound. I share what I've learned about this topic, what my specific process has looked like, and where I'm currently at.

I hope this resonates, creates deep thought and re-consideration, and offers you the same pace and freedoms I've been able to experience from all this.

So much love,

Chels

We know about menstruation and ovulation. But what about Luteal and Follicular?! And how do these four phases in a single cycle impact exercise, if at all?

• Have you ever blamed or doubted yourself for not being able to show up 100% all the time?
• Have you ever thought, "why cant I be as motivated as everyone else?!"
• Do you feel "crazy" for your inconcsistencies? (I bet they're patterned and directly related to your hormonal shifts).

What if I told you you're NOT alone...

That myself and MANY others are also expriencing fatigue or weakness some weeks, spikes in energy and motivation other weeks, and coasting without much thought on some too.

Join me in this short overview of what the four phases are and what I recommend you do to create more alignment between YOU and your body.

While this is NOT my specialty as a certified personal trainer, it IS something I bring up inside my fitness program with all clients.

I find that giving this cycle syncing summary to my fitness clients creates space for them to be more flexible with their expectations.

GOAL: I loved creating this episode and I want to go deeper! My goal is to find someone who specializes in this exact topic so I can do another episode with that guest. I know it'll be valuable beyond belief. If you know of anyone, let me know!

Language is how we interpret and communicate everything. Every single sensory experience, emotion, memory, etc is only shareable and understandable with language. This can be our greatest freedom OR a huge limitation. We can use language to create clarity for ourselves and have honest experiences OR we can use it to manipulate ourselves as well as others around us.

How do YOU want to use language for your life experience?

Consider clarifying questions you can start asking others when you are devoted to understanding them rather than trying to use your own internal systems to fill in the blanks they've created by using verbal fluff.

- Book: Nonviolent Communication by Marshall B Rosenburg

- Podcast: The Witch Trials of J.K. Rowling with Megan Phelps-Roper

Language can and should be ever changing because language is how we are able to express our experiences here and we are continuously evolving and learning as a species. It makes sense then for our language and how we understand to also be evolving and expanding. When people tell us they want to have more language to represent THEIR gender identity, it is very limiting and disempowering to reject that. For all of us as a collective. It limits others and it limits ourselves as a whole. Expansion and options and freedom are VERY much rooted in language and how we express.

Join me in my fitness fantasy world, where we all take the necessary steps toward our goal in a perfect linear way...

In todays episode I talk about the patterns I see as a personal trainer AND experience myself as a fellow imperfect human. I talk about how we tend to be more reactive when it comes to health, rather than preventative or proactive. I map out what being proactive would look like in an ideal journey and how it's actually okay that it ISN'T perfect. No science in here today, we're just having an honet chat!

XOXOX

Is your happiness conditional?

What happens when your partner behaves or communicates differently than how you want them to?

What happens when the weather doesn't go your way?

What happens when you get used to the job you were once so excited and grateful to have?

What happens when the vacation or the concert or the delicious meal is over?

What, realistically, is the probability that the moments in front of you are always going to match what you want?

Join me in answering these questions as I share MY personal journey with control and struggling to find ease with fulfillment. With years of practice (remember- the mind is like a muscle) I've been able to harness the beautiful, freeing gift of surrendering to the moments in front of me and it's something I hope everyone has the opportunity to explore.

If you enjoy this episode, come find me over on IG, send a DM, and let me know

OR

rate & review this pocast so others have a chance to find it. My little one-woman biz always appreciates your support more than you'll ever know!

XOXOX

If you've heard of the Pomodoro Technique and find it valuable or interesting, you'll vibe with this episode! Today we're talking about the Add-On method when it comes to setting fitness parameters. MOST people will make the error of over-committing or believe they must be able to commit the way they used to be able to -- it doesn't work. I've seen and heard this story thousands of times. Whether you're a beginner to fitness or a seasoned veteran, give it a listen and try it out. It works for my fitness clients every time -- let me know when it works for you!

Studies mentioned in this episode:

Effects of physical activity recommendations on mindset, behavior and perceived health by Alia j Crum and Octaia H Zahrt

Knowledge of recommendations does not predict increased engagement in physical activity (Morrow et al., 2004).

Join Chelsy in an honest conversation about "sales" and how she went from being terrified of talking about her training services to confident, excited, eager. If you have a service you're genuineely proud of but have some mental barriers about telling others why you love what you do, this episode will uncover the barriers AND solutions that Chelsy has learned.

Here are some of the details covered in this episode:

POTENT QUESTIONS WHEN THINKING ABOUT SALES:

• What specifically do you feel when you have to "sell" or talk about your service?

• How do you WANT to feel when you sell?

• Why do people buy your service?

• Who do you love buying from? Why?

• If you knew every time you pitched to a prospective client that you'd feel relaxed and confident and excited to talk about how you could help and you'd most likely get the client, would you enjoy sales? Discern what you actually DON'T LIKE versus what you feel UNCOMFORTABLE doing.

Remember that you are ALSO a consumer of services. Understanding why *you* buy from others gives you direct access to why others might be buying from you or what others find compelling about you. Thinking about yourself as a consumer can be a great way to reframe into wondering how or why to get yourself to stand out for others.

Additionally, you probably sell other peoples' products and services without feeling "Salesy" - is this correct? You give links to foods all the time that benefit those food companies and you give raving reviews and urge clients to buy them because you KNOW it's helpful and you want to help. Why do you think it's so easy to talk up other peoples' services or comfy clothing brands or convenient foods BUT it's hard to speak enthusiastically about what YOU offer?

REFRAMING SALES:

Can you reframe or reassociate the word "sales'' with giving love or something more empowering and aligned with the impact you actually have? You offer something invaluable and you are SO smart. You are an expert at what you do, especially compared to the people seeking your help. So are you really SELLING or are you HELPING?

The sales conversation or pitch is where your support and love and passion starts. It's where you demonstrate how much you believe in your service/degree/knowledge/results and prove that you can AND WANT to help.

Sales calls or pitches are your first opportunity to coach or facilitate help.

Go into sales with curiosity and/or value.

CURIOSITY: If you're speaking to individuals or perhaps pitching on social media, get curious and ask questions. What do you genuinely want to know about the people you can help? Help them discover more about themselves by giving them questions to answer and think critically about while you gather information and learn more about what their pain points are, what they desire, fear, and want.

VALUE: If you're speaking to an individual or on social media, provide value and impact to show that you want to help. You can also do this when you're "selling" by having answers to questions you're asking. For example, when I'm on a sales call during my launches, I ask women what exactly would they want to achieve in their three months with me? What are they hoping to get or solve or learn? If someone says she desperately wants to be able to hike with her friends without being insecure and without as much knee pain, I might map out a potential solution right there on the phone with her, I might say, "Wow yes, I would love for you to be able to do that and if you are really ready to show up for yourself here, we could strengthen the muscles that support your knees and work up you cardiovascular strength so you can have more confidence hiking." I might even add specifically what kinds of movements we could try to strengthen those muscles.

DISEMPOWERING FRAMES:

• Imposter syndrome/Insecurity - "I'm not ready/smart enough" "Other people do it better than me"

• Guilty conscience - "I don't deserve their money/time"

• Doubting others/making assumptions - "They can't afford it" "They cant do this"

• Beta/follower mindset - "I need you" instead of "you need me"

EMPOWERING FRAMES:

• Money is energy - "I'm condensing my entire life's work/studies/learning curve into __ amount of time for you"

• Life supports that which supports life - "I'm about to change their life!"

• Your certainty in yourself, your science, and in them overcomes their doubt

• HILA = High intention, low attachment - if someone isn't ready to commit, you can always ask follow up questions to genuinely try and understand what their objections were (was it money, time, fear, lack of clarity, etc?) Once you know, you can make adjustments later on for others OR handle the objections and follow up.

• Alpha/leader mindset - "I'm a problem finder & solver, not a product pusher & problem creator"