This week we continue reviewing James Clear’s book, Atomic Habits, and learn what a habit is as well as the fundamental parts of a habit. We then explore the science of how a habit works so we can begin to improve our habits. 

“Habits reduce cognitive load and free up mental capacity, so you can allocate your attention to other tasks.” Sounds exciting, right? 

Understand the steps that establish a habit pattern - cue, craving, response, reward- the backbone of every habit, and learn a practical framework we can begin using immediately to design good habits and eliminate bad ones. 

We’ll look at what Clear calls, The Four Laws of Behavior Change, a simple set of “rules” we can adopt for developing better habits. We’ll demonstrate how habits do not restrict freedom, they create it. 

In this bonus episode, Angie reviews the book Atomic Habits by James Clear. She’ll share two concepts that will turn everything you thought you knew about personal development on its head! 

Learn why we need to worry less about big goals and more about small processes and plans. 

Take a closer look at what you really believe about yourself and how your identity affects your ability to change. Gain the confidence you need to uproot old beliefs and cast some votes for the person you really want to be. 

Get ready to celebrate tiny improvements over time to realize big results. You can do this! 

You’ve got this mama! And we’re with you! Join us this week for a special episode in which Angie shares four spiritual truths that not only encourage and empower us as mothers, but remind us that we have heavenly aid to assist us through life’s most important job. 

We’ll expand on the eternal power and influence just one mother and one child can have on generations of posterity. How can that ripple effect give us the daily strength we need to give our all where it counts?

Next, we’ll share some stories related to Joseph F. Smith’s teachings about how family and loved ones beyond the veil are ministering angels to help us through our toughest times. Be reminded that no matter what, we never mother alone. 

Take courage that even in mothering, wrongs can be righted as we invite Heavenly Father to be a second pair of arms to assist us and rely on the atonement of Jesus Christ to heal and refine us as we mother. 

Then, take a moment to ponder the divine instincts Richard G. Scott teaches about, to help us sense our children’s special talents and unique capabilities. How can this spiritual awareness hone our nurturing so that our children will grow strong?

This week, Kristy draws on her own experience and the experiences of dear friends to talk about honest motherhood. She’ll share four assets of encouragement to help us thrive through the highs and lows of being a mom. 

We’ll share simple ideas to help win the hearts of our kids through easy to do traditions and talk about how to meld and mold their memories so that even if we screw up, they’ll still look back on their lives with a smile!

Then, we’ll touch on how we can help confirm and grow our kids’ confidence through trust and stepping back. So hard to do sometimes, but so worth it! 

Wrap up our discussion with some ideas on how to nurture and give ourselves the time and maintenance we need to do our life’s most important work of mothering. Listen in and share with a mom who needs this message!

Take a leap with us this week! Sometimes faith can feel like a risk because it asks us to walk to the edge of the light and then a few steps into the dark. Most of us don’t like the feeling of the unknown! It can even feel paralyzing. 

We’ll learn how NOT knowing exactly what to do next can be an opportunity to exercise faith. How can we overcome that stuck feeling and awaken our faith into a principle of action? 

We’ll quiet our fears in the face of trials by taking a closer look at the ways our Heavenly Father has prepared us to overcome and has already prepared a way for us. Get ready to turn fear and caution into trust and confidence to move forward in faith!

This week on the podcast, Kristy shares some research based principles around risk taking that will help us understand not only our personal tolerance for risk, but also will help us better understand the people we care about. 

Learn to distinguish the difference between decision making and risk taking by assessing the severity of possible outcomes. Improve your risk management by looking at how your history, upbringing and social context may influence your ability to wisely take risks. Can this be improved on, or are we built a certain way that doesn’t easily change? How can knowing the social context of ourselves and others improve understanding and even relationships?

Could risk taking be part of protecting a valued identity? And if so, could this help explain the dare-devils and the nervous Nelly’s in our lives?

Join us and strengthen your risk taking strategies through a better understanding of yourself and others!

RESOURCES AND REFERENCES:

1. The meaning of risk taking: key concepts and dimensions

2. The impact of life experiences on risk taking

3. Determinants of risk taking: Behavioral and economic views

4. When taking risks is the best strategy

Have you ever stopped to wonder why God sent you to earth in your body? What is the purpose of experiencing mortality in these temples of flesh? In the fourth and final episode of our installment on physical health, Angie and Kristy go beyond the “how” of caring for our bodies to the spiritual “why.” We’ll share stories that teach how our bodies can be the vehicle to gain godly traits. Learn what it means to “glorify God in your body” as the scriptures teach. Come closer to reaching the full measure of your creation by coming to terms with the time and work it takes to create the health you’ll need to do it! And calm your mind and body with our simple three step philosophy for physical health. Take a deep breath, join us, and see what you’ll discover about yourself!

On the podcast this week, Kristy and Angie share two additional inspirations for improving our physical health. We discuss how physical symptoms of pains, ailments, and illnesses (digestive issues, skin problem, restless sleep, anxiety and so on) can be indicators of deficiencies in macronutrients and micronutrients such as vitamins, minerals, and antioxidants. 

Come join in the conversation and listen to Kristy’s personal story of healing. Learn about each of our cell’s specific functions and understand how to help our bodies operate properly on a cellular level so that we can repair damage and prevent illness and disease. Make connections between proteins and amino acids and discover how to heal our bodies. 

Begin to make improvements to your physical health today!

RESOURCES AND REFERENCES:

1. What is DNA? By Stated Clearly

2. Antioxidants and Free Radicals

3. Medical Medium Cleanse to Heal by Anthony William

In this episode:

Jill touches on her three non-negotiables: balanced sleep, whole foods and movement. She teaches how even a beginner can use these foundation stones to make small changes toward better health. 

Jill offers guidance on how to add good habits to our existing routines through the stacking method and reveals her number one inspiring resource for changing our habits. 

Jill also gets personal and shares how six years ago, after struggling with extreme anxiety, she had an aha moment that prompted her to finally do the joyful work of taking care of herself. 

We’ll talk about the difference between discipline and motivation, where she sees people get hung up when trying to create a healthy lifestyle, eating in season and much more!

Join this enlightening discussion to gain new motivation to care for your body from a whole new perspective of eat to move vs. diet and exercise. You don’t want to miss this wealth of information!

Nourish by Jill

Nourish by Jill Instagram

NOTES: Final 12 minutes of episode (Nutritional Coach Jill Thompson)

There is a difference between Dieting and Exercising vs Eating and Training. When we eat and train, we think of food and movement differently. When we are training we are working toward something that we want to achieve and it becomes exciting and exhilarating, marking progress because we have a purpose, we have a why.  With eating, we will want to eat properly because we want to feel good to train. 

Have a goal! Senior olympics, a mountain we want to climb, a bike ride we'd like to do. 

We can have our sights set on longevity and living a really healthy lifestyle that allows us to do the things we want to do. Having goals that are small or big, will give us something to work towards, to train for. 

Food as fuel- what are we fueling our bodies for? What is our goal? What are we training for? 

As we age, especially as women, we lose muscle mass. Past 30 years old, we lose 3-5% muscle mass per decade. We need to move more and sit less. Jill knows women who are afraid to bulk, but we need not be afraid of building a little muscle because muscle mass is a huge determiner for: metabolic rate, ability to take in and use glucose, balance, coordination, injury prevention, aging, improving your mood, bone density, cognitive abilities, and more. 

Adults today, BASELINE, need 150 minutes of aerobic activity per week plus muscle strengthening at least 2x per week. 

Help women understand how their health and wellness journey can start and can get momentum and how they can start to thrive in their own bodies. 

Develop a sense of gratitude each and every day. Show gratitude for the food that we have, the ability to eat, commune with others. Eat MORE fruit and vegetables. Make fruits and vegetables the all stars of your meals. And move, every single day, just get up and do something, just start! Let discipline be the thing that happens, not motivation, don't wait for it. Movement is your medicine and it will help you in every single aspect of your life. 

RESOURCES AND REFERENCES:

1. In Defense of Food by Michael Pollan

2. Seasonal Food Guide

3. Atomic Habits by James Clear