Mindful Method. Podcast

Gail Mitch shares her journey from being a makeup artist to becoming a wellness coach, emphasizing the shift from external beauty to internal health. She discusses her experience with meditation and breathwork, and how she incorporates mindfulness and mindset teachings into her coaching practice. Gail also highlights the importance of daily habits and routines in shaping a healthy lifestyle. In this conversation, Gail Mitch discusses her personal health transformation journey, the importance of vulnerability and sharing struggles, and strategies for maintaining a healthy lifestyle, especially during social events. She also addresses the impact of alcohol consumption on health and wellness, and provides practical tips for staying on track during the summer months.

Takeaways

- The transition from external beauty to internal health is a significant part of Gail's journey and coaching philosophy.

- Incorporating meditation and breath work into daily routines can have a profound impact on mindset and overall well-being.

- The importance of mindfulness and mindset teachings in coaching, especially for individuals struggling with self-confidence and body image.

- The significance of daily habits and routines in shaping a healthy lifestyle, including morning and evening rituals.

- Gail's approach to coaching emphasizes the integration of wellness practices into everyday life, focusing on long-term sustainable changes. Personal health transformation takes time and requires setting realistic goals for sustainable results.

- Vulnerability and sharing struggles with clients can strengthen the coach-client relationship and provide valuable support.

- Alcohol consumption can have a significant impact on overall health and wellness, and it's important to be mindful of consumption habits.

- Having a plan and being mindful during social events can help maintain a healthy lifestyle, especially during the summer months.

Guest: Gail Mitch 

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In this episode, Coach Mike guides listeners through a 10-minute guided meditation to help them prepare for a big event or reduce anxiety. He starts by encouraging listeners to find a quiet place and get into a comfortable position. He then leads them through deep belly breaths and asks them to pay attention to how their body is feeling. Coach Mike guides listeners to imagine a warm golden light spreading throughout their body, releasing stress and tension. He then asks them to visualize their goal and affirm their capability. The meditation ends with bringing awareness back to the present moment.

Takeaways

- Guided meditation can be a helpful tool for reducing anxiety and preparing for a big event.

- Deep belly breaths can help relax the body and bring focus to the present moment.

- Visualization can enhance performance by mentally rehearsing and preparing for success.

- Affirmations can boost confidence and create a positive mindset.

- Incorporating mindfulness into daily routines can help reduce stress and improve overall well-being.

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Mike Zornes shares his journey of transformation in health, fitness, and mindset. He started his journey during the COVID-19 pandemic when he realized he was burnt out and unhealthy. He made the decision to eliminate alcohol from his life, which had been a coping mechanism for stress. Through discipline, healthy habits, and the support of a coach and community, Mike has achieved significant physical and mental transformations. He has lost weight, reduced body fat, and improved his overall well-being. He has also seen positive changes in his career, relationships, and productivity. Mike's advice for others is to be kind to themselves, embrace failure as part of the journey, and seek support from a coach and community.

Takeaways

- Eliminating alcohol can lead to significant physical and mental transformations.

- Building healthy habits and seeking support from a coach and community are key to success.

- Embrace failure as part of the journey and be kind to yourself.

- Positive changes in health and fitness can have a ripple effect on other areas of life, including career and relationships.

Guest: Mike Zornes - Instagram & Linkedin

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Coach Mike discusses the importance of staying consistent in fitness and health goals, especially for busy individuals. He emphasizes the need to adapt to different seasons of life and not compare oneself to the past. Coach Mike also highlights the challenges of maintaining long-term change and provides tips for achieving and sustaining goals. He recommends short, intense workouts and a flexible diet with a hint of structure. The key takeaways include the importance of mindset, finding enjoyment in fitness and food, and focusing on progress rather than perfection.

Takeaways

- Adapt to different seasons of life and avoid comparing yourself to the past.

- Maintaining long-term change can be more challenging than achieving goals.

- Focus on short, intense workouts and a flexible diet with a hint of structure.

- Emphasize mindset, finding enjoyment in fitness and food, and focusing on progress rather than perfection.

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In this episode, Coach Mike shares six cheat codes to get results during the summer. These cheat codes are designed to help listeners continue making progress and avoid restarting in the fall. The cheat codes include adding workouts and food prep to your calendar, adopting a something over nothing mentality, eating what you like and cooking for your entire household, including the kids in meal planning and cooking, prioritizing health over housework, and being patient with yourself and the process. Coach Mike emphasizes the importance of progress over perfection and encourages listeners to reach out for support if needed.

Takeaways

- Add workouts and food prep to your calendar on a weekly basis to set yourself up for success.

- Adopt a something over nothing mentality and find ways to stay active even when you can't get to the gym.

- Eat what you like and cook for your entire household to simplify meal planning and involve everyone in healthy eating.

- Include the kids in meal planning, cooking, and even workouts to teach them healthy habits from a young age.

- Prioritize your health over housework and consider outsourcing or delegating chores to create more time for self-care.

- Be patient with yourself and the process, focusing on progress rather than perfection.

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In this episode, Coach Mike discusses four important questions to ask yourself before starting a fitness routine or setting specific goals. The questions focus on sustainability, scheduling, motivation, and the importance of seeking help when needed. Coach Mike emphasizes the need for a personalized approach to fitness and the importance of long-term adherence and consistency.

Takeaways

- Before starting a fitness routine, ask yourself if you will be able to sustain the eating strategy for at least six months.

- Block out time in your schedule specifically for workouts to ensure consistency.

- Get clear on your main reason for wanting to lose weight or build muscle.

- Don't be afraid to seek help from experts or coaches to accelerate your progress and create a personalized game plan.

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The secret to long-term weight loss, fat loss, and building muscle is protein. Many people focus on cardio and snacking instead of strength training, which leads to a body that is far from the desired physique. Prioritizing protein at every meal helps manage hunger, improve body composition, and recover faster from workouts. Cutting out all carbs is not necessary, but focusing on high-quality carbohydrates is important. Low-calorie diets and extreme calorie deficits can lead to low energy and hinder performance. Aim to eat 0.7-1 gram of protein per pound of desired body weight and make food choices that are nutrient-dense and filling.

Takeaways

- The secret to long-term weight loss and building muscle is prioritizing protein at every meal.

- Many people focus on cardio and snacking instead of strength training, which hinders progress.

- Cutting out all carbs is not necessary, but focusing on high-quality carbohydrates is important.

- Low-calorie diets and extreme calorie deficits can lead to low energy and hinder performance.

- Aim to eat 0.7-1 gram of protein per pound of desired body weight and make food choices that are nutrient-dense and filling.

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In this episode, Coach Mike discusses three habits to help listeners stay on track during the spring and summer months. He emphasizes the importance of evaluating current habits and determining if they align with goals. The three habits he recommends are: drinking water, keeping track of food intake, and engaging in daily physical activity. Coach Mike provides practical tips and suggestions for each habit, such as tracking water intake based on activity level and using the three 10 rules for daily walks. He also encourages listeners to establish an evening routine to set themselves up for success the next day.

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In this episode of the Mindful Method podcast, Coach Mike interviews Jordan Dewit, a menswear stylist and BMW sales specialist. They discuss how Jordan balances his busy life as a father and professional, his journey in the menswear and car industry, and his transformation through health and fitness habits. 

Jordan shares insights on the importance of setting priorities, the benefits of custom suits, and the value of matching the right car with the right person. He also talks about his experience with cold exposure therapy and cutting back on alcohol. The conversation highlights the importance of self-care, confidence, and mindful decision-making.

Takeaways

- Setting priorities is crucial when juggling multiple responsibilities.

- Custom suits offer a better fit and reflect how you see yourself.

- Matching the right car with the right person is essential for a positive driving experience.

- Cold exposure therapy can build resilience and increase mental strength.

- Cutting back on alcohol can lead to a more mindful and conscientious approach to drinking.

Guest Speaker: Jordan Dewit

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In this episode, Coach Mike discusses the importance of recovery and shares his top 10 favourite ways to recharge and recover. He emphasizes the need to prevent burnout and injury by incorporating recovery days into your routine. The chapters cover various methods of recovery, including taking long walks, practicing yoga, fasting, receiving treatments, using hot and cold therapy, connecting with others, engaging in early morning workouts, utilizing community centres, going on short weekend getaways, and volunteering to help others.

Takeaways

- Incorporate at least one recovery day into your routine to prevent burnout and injury.

- Taking a long walk in nature can help recharge both the body and mind.

- Yoga is a great practice to connect the mind and body and promote recovery.

- Consider trying a 24-hour fast to give your body a break from eating.

- Utilize treatments like massage, acupuncture, and chiropractic care to proactively care for your body.

- Hot and cold therapy, such as sauna and cold plunges, can aid in recovery and performance.

- Social connection is important for mental and physical health.

- Engaging in early morning workouts can set the tone for the rest of the day.

- Community centres offer affordable access to facilities for exercise and relaxation.

- Taking short weekend getaways can provide a refreshing change of scenery and recharge your batteries.

- Volunteering and helping others can be a rewarding way to recharge and make a positive impact.

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