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The Mindset/Mirror Connection
By The Mindset/Mirror Connection PodcastHealth & Fitness
The Mindset/Mirror Connection episodes
- #128: Do THIS to Stop Your Unwanted Behavior: A Guide to Self-Awareness and Compassionate Action
This episode is designed to help you tune into your thoughts, emotions, and physical sensations to uncover the beliefs driving your patterns and reactions.
💡 What You'll Discover:
-How to recognize the moment and connect with your physical sensations and emotions.
-A step-by-step guide to naming your feelings, challenging self-criticism, and nurturing self-compassion.
-Practical tools to uncover unmet needs, set boundaries, and reconnect with your authentic self.
-Strategies for taking aligned, compassionate action in response to life’s challenges.
✨ Key Takeaways:
-Pause and get curious about your reactions.
-Reflect on past experiences and the stories you attach to your emotions.
-Embrace compassionate care and uncover opportunities for growth.
-Reconnect with your authentic traits and take small, meaningful steps forward.
Whether you're navigating a difficult moment or seeking to deepen your self-awareness, this episode will empower you to show up with greater understanding, kindness, and authenticity.
🎧 Tune in and transform your mindset today!
🌸 Join the Spring Masterclass!
🌟 Join The Mindset Method Movement Group Coaching Program!
📲 Schedule a clarity call with us!
💪🏻 Sign up for our On-Demand Training App!
🤝 Join the Women's Weight Loss and Workout Support Facebook group!
💬 Got questions? Send it our way!
Let's get connected:
Website
Facebook
Tiktok
TMOM YouTube
MMC Podcast YouTube
The Mindset of Matter Instagram
Amanda's Instagram
Amanda's YouTube
Timestamps:
00:00 Intro
00:42 Life updates
20:54 Unwanted behaviors and their root causes
21:22 Using curiosity instead of shame in behavior change
22:07 Recognizing the patterns in unwanted behaviors
23:06 Understanding the deeper reasons behind binge eating
24:19 How childhood experiences shape current behaviors
26:38 Identifying and describing behaviors we want to change
27:32 The struggle with asking for help and making excuses
29:26 Recognizing triggers and thought patterns
31:12 Identifying the emotions connected to behaviors
32:04 How the body holds emotional experiences
35:14 The importance of getting curious instead of critical
38:25 How past experiences influence current struggles
40:54 How to reflect on past experiences to find answers
45:31 Compassionate care and speaking kindly to yourself
47:35 What unmet needs are behaviors trying to fulfill
49:35 Practicing self-compassion and reframing thoughts
51:59 Finding small, actionable steps for change
58:23 Closing59 min - #127: 14 Ways Walking is the Ultimate Health Hack
Think walking is too simple to be effective? Think again! In this episode of the Mindset Mirror Connection podcast, we dive into why walking is the ultimate health hack that’s often overlooked. Whether you’re looking to boost your physical health, improve mental clarity, or strengthen social connections, walking can do it all—and it’s free!
🎯 What You’ll Learn in This Episode:
Physical Benefits:
🚶🏻♀️ Improved cardiovascular health (lower blood pressure and reduced heart disease risk).
🚶🏻♀️Supports weight management and joint health.
🚶🏻♀️Boosts digestion and strengthens the immune system.
Mental Benefits:
🚶🏻♀️Reduces stress and anxiety by promoting mindfulness.
🚶🏻♀️Enhances mood, focus, and clarity.
🚶🏻♀️Supports better sleep for more restful nights.
Social Benefits:
🚶🏻♀️Strengthens relationships through shared walks with friends or family.
🚶🏻♀️Accessible to everyone—whether you’re indoors or outdoors.
💡 Tips to Walk More:
🚶🏻♀️Habit stack: Pair walking with your morning coffee or lunch break.
🚶🏻♀️Change up friend dates to walking meetups.
🚶🏻♀️Park farther away from destinations or invest in a walking pad.
Walking is simple, effective, and fits seamlessly into any lifestyle. Start small, stay consistent, and watch your health transform!
🌟 Join The Mindset Method Movement Group Coaching Program!
📲 Schedule a clarity call with us!
💪🏻 Sign up for our On-Demand Training App!
🤝 Join the Women's Weight Loss and Workout Support Facebook group!
💬 Got questions? Send it our way!
Let's get connected:
Website
Facebook
Tiktok
TMOM YouTube
MMC Podcast YouTube
The Mindset of Matter Instagram
Amanda's Instagram
Amanda's YouTube
Timestamps:
00:00 Intro
11:49 Discussion about the new dog and genetic testing
12:57 Health updates and hormone testing
18:47 Walking for health
21:25 Physical benefits of walking
24:21 Walking for cardiovascular health
26:20 Walking and weight management
28:06 Walking after meals for digestion and blood sugar control
31:12 Walking and immune system benefits
32:37 Mental health benefits of walking
36:03 Walking, circadian rhythm, and sleep
37:09 Social benefits of walking
39:00 Walking as a form of movement on vacations
41:08 Accessibility and flexibility of walking
42:40 Tips for incorporating walking into daily life
44:27 Final thoughts and ways to integrate walking into routines
48:20 Closing remarks49 min - #126: Recovery Through Movement with Dr. Brian Romero
Are aches, pains, or injuries holding you back from staying active? In this episode, we’re joined by Dr. Brian Romero, a rehab chiropractor and owner of REP Sports Medicine. Together, we dive into the challenges of training through injury, why movement is often the best medicine, and how to safely stay active while recovering. Listen now and take a step toward empowering your body and mind!
About Dr. Brian Romero:
Dr. Brian Romero is a rehab chiropractor and the owner of REP Sports Medicine in Phoenix, AZ. He specializes in helping active adults recover from injuries by addressing the root causes of their problems and providing active, long-term solutions.
He holds a Doctorate in Chiropractic and emphasizes rehabilitation, biomechanics, and strength and conditioning in his clinic. During his time as an associate, he had the opportunity to work with the Phoenix Suns and the PGA, further honing his expertise.
Dr. Romero's mission is to empower every client who visits his clinic, helping them regain confidence in their ability to move without the fear of injury.
🌟 Join The Mindset Method Movement Group Coaching Program!
📲 Schedule a clarity call with us!
💪🏻 Sign up for our On-Demand Training App!
🤝 Join the Women's Weight Loss and Workout Support Facebook group!
💬 Got questions? Send it our way!
Let's get connected:
Website
Facebook
Tiktok
TMOM YouTube
MMC Podcast YouTube
The Mindset of Matter Instagram
Amanda's Instagram
Amanda's YouTube
Timestamps:
00:00 Intro
00:29 Dr. Romero’s background and REP Sports Medicine
00:51 Founding REP Sports Medicine and addressing root causes
01:06 Personal life and mission
01:33 Aligning with Mindset of Matter’s approach
03:18 Old school versus modern chiropractic care
06:28 Founding REP for more comprehensive care
07:04 Comparing root cause approaches in coaching and rehab
07:29 Teaching clients long-term relief
08:16 Personal injury experiences in baseball
09:25 Movement versus inactivity in injury recovery
12:07 The impact of being sedentary
14:40 Misconceptions about training during rehab
18:36 Redefining conservative care as movement
19:54 DNS approach for low back pain
22:39 Moving clients toward goals
24:08 Building confidence in scared clients
30:04 Psychological factors in recovery
33:06 Building confidence with gradual progress
38:11 Spreading awareness about movement-focused recovery
41:57 Key takeaway: Hope and finding the right support
43:22 Where to follow Dr. Romero
44:40 Closing notes46 min - #125: Audience Q&A: Rebuilding After Setbacks, Post-Hysterectomy Exercise, Digestive Health & Weight Loss Tips
Welcome to our Q&A episode! Today, Amanda and Christina answer YOUR health, fitness, and mindset questions:
🔹 After a tough 2024, how do you find peace with where you are now and avoid falling into self-shaming while learning from past mistakes?
🔹 Tips for safely easing back into exercise and strength training after a hysterectomy.
🔹 Natural solutions for improving digestion and staying regular when traditional methods aren’t enough.
🔹 Weight loss tips for a busy CNA looking to balance nutrition and movement for sustainable results.If you're navigating setbacks, rebuilding self-trust, or looking for practical advice on post-surgery fitness, digestive health, or weight loss, this episode is for you!
💬 Got a question for us? Drop it in the comments, and we might feature it in our next Q&A!
🎧 Tune in for actionable tips and strategies to improve your health and mindset.
👉 Don’t forget to LIKE, SHARE, and SUBSCRIBE for more episodes of the Mindset Mirror Connection podcast!
#MindsetMirrorConnection #QandA #PostHysterectomyExercise #WeightLossJourney #DigestiveHealth #SelfTrustRebuild #HealthAndFitnessTips
🌟 Join The Mindset Method Movement Group Coaching Program!
📲 Schedule a clarity call with us!
💪🏻 Sign up for our On-Demand Training App!
🤝 Join the Women's Weight Loss and Workout Support Facebook group!
💬 Got questions? Send it our way!
Let's get connected:
Website
Facebook
Tiktok
TMOM YouTube
MMC Podcast YouTube
The Mindset of Matter Instagram
Amanda's Instagram
Amanda's YouTube
Timestamps:
00:00 Intro
00:45 Personal struggles and reflections
03:10 Discussion on self-awareness and relationships
05:01 Review of Netflix documentary
08:37 Thoughts on TikTok and social media gaslighting
11:15 Dog training stories
13:35 Transition into Q&A session
14:14 Question 1: Balancing ownership of past decisions and avoiding regret
19:11 Strategies to stop ruminating and focus on growth
23:27 Question 2: Returning to exercise after a hysterectomy
28:09 Question 3: Solutions for irregular bowel movements
32:49 Question 4: Weight loss tips and overcoming misconceptions
39:04 Encouragement and long-term weight loss approach
40:09 Closing remarks and podcast promotion41 min - #124: How to Calculate Your Calories and Macros: A Step-by-Step Guide for Women
Struggling to figure out how many calories and macros you need to hit your fitness and nutrition goals? In this episode of the Mindset Mirror Connection podcast, we break it all down with an easy, step-by-step guide tailored to women.
🎯 What You’ll Learn:
-How to calculate your calories based on your goals (fat loss, muscle gain, or maintenance).
-The importance of macronutrients (protein, carbs, and fats) and how to divide them for your needs.
-Tools and tips for tracking your progress without feeling overwhelmed.
-Common mistakes to avoid, like over-restricting calories or ignoring protein.
💡 Special Focus for Women:
-Hormonal shifts and how they impact your calorie and macro needs.
-Adjusting your nutrition for life phases, like pregnancy and postpartum.
-Building a sustainable mindset around food and body image.
Whether you're just starting or looking to refine your current plan, this episode will give you the tools to fuel your goals and feel confident in your choices.
📌 Don’t forget to like, subscribe, and comment with your questions or experiences!
Mentioned Instagram post: https://www.instagram.com/p/DE-pInISQmm/
Mentioned calculator tool: https://www.precisionnutrition.com/nutrition-calculator
🌟 Join The Mindset Method Movement Group Coaching Program!
📲 Schedule a clarity call with us!
💪🏻 Sign up for our On-Demand Training App!
🤝 Join the Women's Weight Loss and Workout Support Facebook group!
💬 Got questions? Send it our way!
Let's get connected:
Website
Facebook
Tiktok
TMOM YouTube
MMC Podcast YouTube
The Mindset of Matter Instagram
Amanda's Instagram
Amanda's YouTube
Timestamps:
00:00 Intro
00:34 Casual conversation and TV show recommendations
04:15 Discussion on teething, motherhood challenges, and self-care
05:08 Clothing struggles and learning to embrace your current body
15:21 Calorie and macro tracking
16:00 Explanation of who should and shouldn’t track food
20:16 How to calculate calorie needs and track them
29:13 Understanding BMR and TDEE
39:12 Reverse dieting and finding maintenance calories
44:37 Benefits of increasing calorie intake
46:26 Women’s unique energy needs across life stages
59:36 Special considerations for pregnancy, postpartum, and menopause
01:05:45 Importance of reconnecting with hunger and fullness cues
01:07:51 Closing thoughts and call to action1 hr 9 min - #123: Break Free from Restriction Fatigue!
Feeling burned out from trying to stick to strict diets, exercise routines, or lifestyle rules? You might be experiencing restriction fatigue—the mental and emotional exhaustion caused by prolonged self-imposed or externally imposed limitations.
In this episode, we unpack:
What is Restriction Fatigue?-How it shows up in dieting, exercise, and daily life.
-Why rigid rules can lead to burnout, frustration, and even rebellion.
How to Overcome It:
Shift from rigid rules to flexible guidelines.
-Focus on adding nourishing habits instead of subtracting “bad” ones.
-Practice intuitive eating to reconnect with your body’s natural cues.
-Incorporate rest and planned indulgences to avoid feelings of deprivation.
Whether you're tired of yo-yo dieting, feeling stuck in your fitness routine, or struggling with excessive self-discipline, this episode will help you understand restriction fatigue and how to build a sustainable, balanced lifestyle that works for YOU.
📌 Don’t forget to like, subscribe, and share your experiences with restriction fatigue in the comments!
🌟 Join The Mindset Method Movement Group Coaching Program!
📲 Schedule a clarity call with us!
💪🏻 Sign up for our On-Demand Training App!
🤝 Join the Women's Weight Loss and Workout Support Facebook group!
💬 Got questions? Send it our way!
Let's get connected:
Website
Facebook
Tiktok
TMOM YouTube
MMC Podcast YouTube
The Mindset of Matter Instagram
Amanda's Instagram
Amanda's YouTube
Timestamps:
00:00 Intro
00:30 Banter
10:05 Breaking free from restriction fatigue
10:21 Story of Kelly's experience with holiday restrictions
11:44 Explanation of restriction fatigue and its impacts
12:25 Discussion on restriction in diet and exercise
15:09 Personal story about taking on too many clients
19:21 Managing increased cravings and emotional connection to food
22:15 Symptoms of restriction fatigue in diet and nutrition
25:52 Symptoms of restriction fatigue in exercise
29:32 Self-imposed barriers and their impact on social life
35:28 Importance of spontaneity and overcoming rigidity
38:32 Reconnection with self to combat restriction fatigue
42:29 Steps to add foods back into the diet
50:37 Planning ahead to manage stress and fatigue
55:11 Overview of coaching support available
56:02 Closing and call to action57 min - #122: How to Build a Banging Body in Just 10, 20, or 30 Minutes a Day
Feeling short on time but still want to stay active? In this episode of the Mindset Mirror Connection podcast, we discuss how to design an effective workout based on the time you have—whether it’s 10, 20, or 30+ minutes.
🎯 What You’ll Learn:
-Why even a 10-minute workout matters (something is better than nothing!).
-Key factors to consider: time, equipment, space, and managing stress or a busy schedule.
-How to create workouts for any time frame:
-10 minutes: Quick warm-up, two compound movements (e.g., squat + row or deadlift + press).
-20 minutes: Add variety with 3-4 compound movements and optional core work.
-30+ minutes: Build a full program with warm-up, 4-5 movements, and options for split routines.
💡 Pro Tips:
-Focus on compound movements for maximum efficiency.
-Adjust for your fitness level and resources.
-Cool down with breathing exercises, especially for longer workouts.
Whether you’re managing work, family, or stress, these time-based workout strategies can help you stay consistent and achieve your fitness goals.
📌 Don’t forget to like, subscribe, and comment with your favorite quick workouts or tips for staying active on a busy schedule!
🌟 Join The Mindset Method Movement Group Coaching Program!
📲 Schedule a clarity call with us!
💪🏻 Sign up for our On-Demand Training App!
🤝 Join the Women's Weight Loss and Workout Support Facebook group!
💬 Got questions? Send it our way!
Let's get connected:
Website
Facebook
Tiktok
TMOM YouTube
MMC Podcast YouTube
The Mindset of Matter Instagram
Amanda's Instagram
Amanda's YouTube
Timestamps:
00:00 Intro
01:02 Story about adopting a rescue dog
06:00 Adjusting to life with the new dog and calling a trainer
09:04 Idea of training the rescue dog as a therapy animal
16:42 "Let them" theory shared through personal anecdote
17:17 Creating effective programs for different time durations
20:01 Explanation of compound movements and their importance
23:39 How to structure reps and sets for 10-minute workouts
26:19 Suggestions for frequency of 10-minute workouts
27:18 Transition to 20-minute workout structure and strategies
29:17 Incorporating equipment into 20-minute workouts
32:57 Recommended frequency for 20-minute workouts
33:36 30-40 minute workouts
36:09 Warmup strategies for longer workouts
38:42 Incorporating isolation and accessory movements into longer sessions
40:56 Full-body versus split routines
43:06 Junk volume and workout effectiveness
44:23 Community-based workouts versus solo efficiency
45:43 Reflections on personal workout experiences and current strategies
49:51 Flexibility in workout durations51 min - #121: Revolutionizing Healthcare: What We Want from the Medical Field in Mindset, Nutrition & Exercise
In this episode, we explore what we'd love to see change in the medical field when it comes to mindset, nutrition, and exercise. As health and fitness professionals, we discuss the gaps in care, the importance of individualized advice, and how healthcare could better support patients in achieving sustainable, holistic wellness.
From integrating mental health into physical health care to empowering individuals with practical, evidence-based nutrition and fitness guidance, we share our vision for a more proactive and compassionate medical system.
🎙️ Join Amanda and Christina for this insightful conversation, and let us know in the comments what changes you'd like to see in healthcare!
🌟 Join The Mindset Method Movement Group Coaching Program!
📲 Schedule a clarity call with us!
💪🏻 Sign up for our On-Demand Training App!
🤝 Join the Women's Weight Loss and Workout Support Facebook group!
💬 Got questions? Send it our way!
Let's get connected:
Website
Facebook
Tiktok
TMOM YouTube
MMC Podcast YouTube
The Mindset of Matter Instagram
Amanda's Instagram
Amanda's YouTube
Timestamps:
00:00 Intro
00:24 Thoughts and prayers for Los Angeles wildfire victims
02:00 Discussion begins on recommendations from a medical professional
12:25 Lifestyle changes and the mind-body connection
14:27 Importance of starting with personal mindset and self-awareness
21:07 Addressing medical professionals' biases about body image
24:52 Combining mind-body approaches in medical recommendations
38:00 Critique of a macro calculator for postpartum women
44:22 The impact of trauma and stress on physical health
54:14 Emphasis on strength training and balanced diets
57:38 Encouraging resources and holistic recommendations
01:01:20 "God complex" in medical practice
01:03:12 Clarity calls and podcast promotion1 hr 4 min - #120: New Year’s Goals Common Mistakes, How to Avoid Making Them, and How to Succeed
Start the New Year strong with goals that actually work! 💪 In this episode, Amanda and Christina break down the most common exercise and nutrition goals we hear from clients—and the typical reasons they fail to align with lasting success.
We take a “this is the behavior, here’s your solution” approach to help you reframe your goals and create actionable strategies that stick. 🌱
Here’s what we cover:
-Common fitness goals like losing weight, building muscle, and exercising consistently.
-Nutrition goals like eating more whole foods, cutting sugar, and drinking more water.
-Why these goals often fall short and how to adjust your approach for better outcomes.
-Real-life examples of reframing goals to focus on habits, mindset, and sustainability.
-The key to turning vague resolutions into specific, action-oriented habits.
Whether you're striving to improve your fitness, nutrition, or overall health in 2025, this episode is packed with practical insights to help you succeed. Don’t let your goals become another failed resolution—tune in now!
🎧 Listen and subscribe for more health, fitness, and mindset tips!
🌟 Join The Mindset Method Movement Group Coaching Program!
📲 Schedule a clarity call with us!
💪🏻 Sign up for our On-Demand Training App!
🤝 Join the Women's Weight Loss and Workout Support Facebook group!
💬 Got questions? Send it our way!
Let's get connected:
Website
Facebook
Tiktok
TMOM YouTube
MMC Podcast YouTube
The Mindset of Matter Instagram
Amanda's Instagram
Amanda's YouTube
Timestamps:
00:00 Intro
00:45 Pelvic floor health discussion
03:05 Importance of relaxation for pelvic health
06:27 Gallery test and MRI conversation
11:04 Common mistakes with New Year's resolutions introduction
14:23 Exercise goals and reframing habits
17:31 Redefining exercise as movement
23:50 Weight loss misconceptions and importance of nutrition
27:03 Setting specific and realistic strength goals
33:38 Overtraining and recovery practices
36:57 Nutrition and reducing sugar intake
46:41 Strategies for staying hydrated
49:58 Moderation in reducing sugar intake
51:54 Transitioning to a flexible diet
55:56 Closing remarks and social media promotions57 min - #119: How to Talk to Kids About Nutrition & Exercise | Parenting Tips for Health-Conscious Families
Want to help your kids develop a healthy relationship with food and exercise? In this episode of Mindset Mirror Connection, hosts Amanda and Christina dive into actionable tips for talking to your children about nutrition and fitness in a positive, supportive way. 🌱💪
You’ll learn:
How to frame food as fuel for energy and growth.
Creative ideas to make exercise fun and enjoyable for kids.
Why mindset matters when discussing health and body image.
Ways to lead by example as a health-conscious parent.
We’ll also answer listener questions like:
"How do I get my picky eater to try new foods?"
"What’s the best way to encourage exercise without making it feel like a chore?"
Empower your family to embrace healthy habits that last a lifetime! 💡
🌟 Join The Mindset Method Movement Group Coaching Program!
📲 Schedule a clarity call with us!
💪🏻 Sign up for our On-Demand Training App!
🤝 Join the Women's Weight Loss and Workout Support Facebook group!
💬 Got questions? Send it our way!
Let's get connected:
Website
Facebook
Tiktok
TMOM YouTube
MMC Podcast YouTube
The Mindset of Matter Instagram
Amanda's Instagram
Amanda's YouTube
Timestamps:
00:00 Intro
00:18 Overview of the episode and pre-discussion notes
13:07 Starting the main topic on talking to children about food and exercise
20:33 Nutrition piece: Focusing on nourishment instead of restriction
30:33 Encouraging autonomy in food choices and teaching children about meal preparation
41:21 Exercise: Creating fun and diverse movement experiences for children
49:04 Intersection of mindset, exercise, and nutrition with a focus on body respect
52:07 The importance of self-awareness in teaching children positive habits
55:27 Navigating boundaries with others’ comments about your children’s habits55:27 Navigating boundaries with others’ comments about your children’s habits
59:08 Explaining why parents may weigh or measure food to their children
01:00:56 Encouraging exercise without making it feel like a chore
01:02:16 Tips for helping picky eaters try new foods1 hr 8 min
About The Mindset/Mirror Connection
From the publisher's feed
"What you say in your mind, you see in the mirror."
A podcast for high-achieving women ready to break free from food and body obsession, quiet the inner critic, and build lasting self-worth from the inside out—with insights, tools, and compassion from a therapist who truly gets it. Hosted by Christina Hathaway, Licensed Marriage and Family Therapist specializing in food and body obsession.
Find us on:
Set a call with us! https://form.jotform.com/251045950595057
Instagram: @mindsetofmattercoaching / @mindsetmirrorconnectionpod
YouTube: https://www.youtube.com/@mindsetmirrorconnectionpod
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