Motivation allows us to gain valued outcomes like improved performance, enhanced well-being, personal growth, or a sense of purpose. Motivation is a pathway to change our way of thinking, feeling, and behaving.

As mentioned in previous episodes, there are four levels of self-care based on where your health care is at: self-care as a problem, self-care as a weakness, self-care as a strength and self-care as a superpower.

The motivation to make positive changes to your health comes from a feeling that your life really matters. When self-care is a weakness or a problem, people are usually unmotivated.

In this episode I share three effective ways to get healthy even though you don't feel motivated. Talking to yourself as if you were someone you love, implementing my seven steps to living your best life and finding someone who believes in you more than you believe in yourself.

In this episode, I talk about:

• The four levels of self-care & motivation: (00:20)
• The importance of talking to yourself as if you were someone you love: (02:39)
• The seven steps to living your best life: (04:53)
• The importance of finding someone who believes in you more than you believe in yourself: (08:03)

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/
• Instagram: https://www.instagram.com/scottwescombe/?hl=en
• Twitter: https://twitter.com/scottwescombe?lang=en
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about
• Please join our free facebook group "Selfcare by Best Body" here: https://www.facebook.com/groups/875768876313462/

In this episode, I dive into Dr. Sarah E. Hill's book "How the Pill Changes Everything: Your Brain on Birth Control" and I highlight some crucial points you may consider before taking birth control pills. It isn't about whether you should have the pill or not, it is about having access to the right information so you can choose smartly what is best for you.

If you need help as to what is best for you, I highly recommend buying Dr. Hill's book: https://www.amazon.com/How-Pill-Changes-Everything-Control-ebook/dp/B07QCPS2WV

Sarah E. Hill, Ph.D. is a professor of psychology and researcher. She reveals how the Pill is changing women all around the globe, for better and worse.

The birth control pill (also called "The Pill") is a daily pill that contains sex hormones. Many women go on the pill for pregnancy prevention without knowing what else it can do to their body. For a long time it has been ignored and gone unstudied.

Research has proven the pill impacts a whole lot of cells at once, many of which are in the brain. This influences attraction, sexual motivation, hunger, eating patterns, emotion regulation, and friendships. It also alters your stress response and affects your choice of mate selection.

Furthermore, hormonal birth control is highly linked to depression and suicides.

Being on the pill changes who you are. It not only has a big impact on yourself but on all the world around you. If you have access to information, not only can you make wise choices about your health but you can also prevent sad episodes from happening.

In this episode, I talk about:

• How birth control pills can affect someone:(00:20)
• The importance of having the right information in your hands to choose what is best for you:(01:56)
• Important paragraphs highlighted in Dr. Sarah E. Hills' book:(02:40)
• My recommendation:(04:28)
• Danish study/Hormonal birth control highly linked to suicides:(04:48)

Mentioned resources:

• Dr. Sarah E. Hill Instagram: https://www.instagram.com/sarahehillphd/?hl=en

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/
• Instagram: https://www.instagram.com/scottwescombe/?hl=en
• Twitter: https://twitter.com/scottwescombe?lang=en
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about
• Please join our free facebook group "Selfcare by Best Body" here: https://www.facebook.com/groups/875768876313462/

Owning a business is one of the most stressful things a person can do. Business owners feel pressure from all angles and are constantly facing emotional, physical, mental and financial struggles. So much so that there's often no time left for their own self care.

When selfcare is a problem or a weakness, a business owner's life in general becomes very challenging.

Investing in self-care first is crucial to make a positive impact on your business. It helps you have more energy, stay productive, make good critical decisions, reduce stress and avoid illness.

Today I focus on what you can DO in a sustainable way to make a positive impact on your business. The Wescombe Method has three core pillars, one of them is "DO". This one includes three health and performance forces: modulate movement, filter food and settle sleep.

I dive deep into the importance of getting a good variety of exercise done, eating healthy food, time-restricted eating and sleeping well.

Stay tuned in to The Selfcare Podcast. Put selfcare first to become the best version of yourself and make a positive impact on your business!

In this episode, I talk about:

• Self-care levels:(00:10)
• How each selfcare level affects the way you show up and your business:(00:46)
• Impact on your business in terms of energy:(01:17)
• Self-care during Covid-19 pandemic:(02:20)
• The impacts on business when self-care is a weakness or a problem:(03:04)
• How to take care of yourself in a sustainable way:(03:48)
• The Wescombe Method pillars and focussing on pillar DO :(04:24)
• How to MODULATE MOVEMENT:(05:07)
• How to FILTER FOOD:(07:08)
• How to SETTLE SLEEP:(09:49)

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/
• Instagram: https://www.instagram.com/scottwescombe/?hl=en
• Twitter: https://twitter.com/scottwescombe?lang=en
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about
• Please join our free facebook group "Selfcare by Best Body" here: https://www.facebook.com/groups/875768876313462/

The three core pillars of The Wescombe Method are: think, feel and do. Each core pillar includes three health performances. "Belief" belongs to the core pillar "think". Having said this, what you believe becomes your thoughts, your thoughts influence how you feel and ultimately influence what you do.

Beliefs change the way you feel about yourself, everyone and everything. If you want to live a healthy life, you need to look into your beliefs and identify them.

There are limiting beliefs and empowering beliefs. Limiting beliefs are those that prevent you from getting the most out of your life. Empowering beliefs are those that make you live a healthy and happy life. You can remove beliefs, reset limiting beliefs with empowering ones, adopt new beliefs and take empowering beliefs to the next level.

Research has shown that one domino can knock over another domino that is 1.5 times its size. If you line up many dominoes in a row and hit the first one, the rest will instantly topple in a domino-effect.

In this episode you will learn how to identify that one belief that can create a snowballing effect in your life to become the healthiest and best version of yourself!

Stay tuned in to The Selfcare Podcast. Sometimes you are just one belief away from making the biggest impact on your life.

In this episode, I talk about:

• What beliefs can do :(00:22)
• Mahatma Gandhi's quote about beliefs:(00:35)
• How to change the blueprint of your life:(00:59)
• How beliefs affect how our body works:(01:18)
• The importance of switching just one belief & how to do it:(01:44)
• How to create a compounding healthy snowball effect:(03:35)
• How to take your best life to the next level:(4:25)

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/
• Instagram: https://www.instagram.com/scottwescombe/?hl=en
• Twitter: https://twitter.com/scottwescombe?lang=en
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about
• Please join our free facebook group "Selfcare by Best Body" here: https://www.facebook.com/groups/875768876313462/

What about MUM!?

Mothers self-worth is determined by their selflessness. Society tends to celebrate the fact that women and mothers nurture everyone else before themselves. Instead, society needs to support and encourage mum to value herself.

Most mums put everybody and everything else first to the detriment of their own wellbeing. Sleepless nights, long work hours, social responsibilities, and everything in between all add up to ensure that most mums are in a perpetual state of exhaustion and overwhelm.

Without self care physical symptoms like pain, fatigue, depression and anxiety start to appear. Inevitably, mums get to see medical professionals that not only treat them like another number but prescribe rest and medication making things worse.

I want to prevent this. My mission is to help women put themselves first and give them a place of nurturing and loving support. My desire is to help them get into the best shape of their lives so they can live healthier for longer.

At Best Body I get to know people from a holistic perspective, delivering better client experience with lifelong results. As a team we are working to create real generational change for women and girls. We want kids seeing parents putting self-care first. When they become parents they will be naturally conscious doing all that is best for their body to live happily and to the fullest.

When self-care drops down to a weakness or a problem, mothers must know there is a community that supports them and helps nurture them back.

Self-care must turn into mums superpower. Mums should do all the things that they love to do for longer. How can we help them?

Stay tuned in to The Selfcare Podcast and learn how to support mum to put her self-care first and thrive!

In this episode, I talk about:

• The challenge of being a mother:(00:26)
• The challenge of making time for self-care:(00:46)
• Medical treatment and medicine side effects on mums and their whole family:(02:23)
• A holistic approach to self-care:(04:00)
• A mission to empower women to put self-care first in a place of love and support:(04:56)
• Why mother's get forgotten?:(05:42)
• How to support mum so she has time for self-care:(06:21)
• Best Body and Podcast supporting all mums:(07:32)
• The importance of a new reality where we need to help mothers put their self-care first: (09:15)

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/
• Instagram: https://www.instagram.com/scottwescombe/?hl=en
• Twitter: https://twitter.com/scottwescombe?lang=en
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about
• Please join our free facebook group "Selfcare by Best Body" here: https://www.facebook.com/groups/875768876313462/

In this episode I talk about how setting one simple goal each day turns into simple habits creating a domino effect that can change your life.

At some point in your childhood, chances are that you tried this game: Line up a bunch of dominoes in a row and then knock one over. Soon the rest of the dominoes topple in a chain reaction. Research has shown that a domino can knock over another one that is 1.5 times its size. One domino the size of a tic tac could tumble a whole building.

If you feel overwhelmed and don't know what to do with your health, at Best Body we help you find that first small and simple domino that will hit the next. Once you take that first step, we celebrate the positive little green force you have done for yourself and start to build and grow on that, getting you back on track.

That first tiny domino is what I call a small goal. You need to find that one small and easy thing that you can do that is going to have a snowball effect each day. That simple goal will turn into tiny habits and overtime into big habits that will make a huge difference in your life.

Get healthy the simple way. K.I.S.S. (KEEP IT SUPER SIMPLE)

Stay tuned in to The Selfcare Podcast and learn how to set a SIMPLE TINY GOAL that will help you CHANGE YOUR LIFE!

In this episode, I talk about:

• Best Body member feeling overwhelmed and stuck with health:(00:10)
• The importance of having one small simple goal:(00:45)
• Finding the first simple goal that works for a Best Body member:(01:28)
• Making sure small simple goals are going to have a domino effect:(02:40)
• Setting simple goals as a life changing process:(03:17)

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/
• Instagram: https://www.instagram.com/scottwescombe/?hl=en
• Twitter: https://twitter.com/scottwescombe?lang=en
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about
• Please join our free facebook group "Selfcare by Best Body" here: https://www.facebook.com/groups/875768876313462/

In this episode I talk about how your beliefs affect your health. I dive deep into what is a belief, why beliefs are useful or useless, how to recognize limiting beliefs, how to separate beliefs from facts and how to bolster them. I also dive into Best Body new members' beliefs compared to those that long-term members have, why it is crucial to trust yourself and the importance of having total confidence in your body.

Every decision starts with a belief. We base our decisions on what we know to be true and believe. However, sometimes we believe something that isn't true.

No belief is right or wrong. They are useful, some are more than others, and some are even useless. The important thing is to be able to separate them from what is true.

How? Asking yourself questions. Is this belief helpful? or Is there a better belief? or Is there a more empowering belief? Then look at the research and the facts and really bolster that belief so it becomes unstoppable in a way it is useful for you.

When people go to the doctors they often get told their bodies are fragile, and the people believe them. Most of Best Body's new members come in with limiting beliefs. They believe their bodies are broken and are too scared to move. Long-term members have been able to reframe those beliefs and have developed and bolstered ones that are useful to them.

Limiting beliefs make you think you can't do things when you really can. Your body is meant to handle anything and it is working for you all the time. You need to trust your body. Confidence in your body is one of the most important factors to heal and get better.

At Best Body we help professionals scrutinize and test their limiting beliefs so they can start to take the action to build the new capability and form new beliefs. Sometimes it is difficult to examine your own beliefs. As a coach, I give you a simple task and ask you a couple of questions. This will give me an idea of where your body and mind integration is so we can move forward.

Recognize your limiting beliefs as thoughts, not facts, put them aside and reframe them. BOLSTER YOUR BELIEFS!

Stay tuned in to The Selfcare Podcast and learn how to trust your body and bolster your belief to perform at your best every single day!

In this episode, I talk about:

• About BOLSTER BELIEF & what is a belief:(00:14)
• Bolster beliefs so they are useful to you:(01:00)
• Best Body new member beliefs compared to long-term members beliefs: (02:34)
• How to discover what people truly believe: (03:51)
• What to do when it is hard to examine your own beliefs:(06:37)
• How to reframe beliefs:(08:16)
• The importance of trusting yourself and having confidence in your body:(09:45)

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/
• Instagram: https://www.instagram.com/scottwescombe/?hl=en
• Twitter: https://twitter.com/scottwescombe?lang=en
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about
• Please join our free facebook group "Selfcare by Best Body" here: https://www.facebook.com/groups/875768876313462/

In this episode I talk about why improving your sleep is crucial to losing weight and keeping in shape. I dive deep into how much sleep adults need and what happens to your body when you don't get enough sleep or sleep too much.

How much sleep you need changes throughout your lifetime and depends on your age and stage of development. Adults need between 7 and 9 hours of sleep per night. Under 7 or more than 9 hours is not good.

Sleep directly affects your mental and physical health and how well you feel during the day. SLEEP AFFECTS WEIGHT.

Research studies have shown restricted sleep and poor quality sleep may lead to weight gain, increase of fat, loss of lean muscle mass, metabolic disorders, an increased risk of obesity and other chronic health conditions.

Further studies have found that a lack of sleep triggers increased levels of ghrelin and decreased levels of leptin leading to increased hunger. This causes overeating and makes calorie consumption challenging.

Focusing on your health and not on your looks is key. Good night sleep is critical to your health. It is very important to be in shape and achieve a weight that makes you feel good and healthy.

Sleeping well can get you back into shape faster and helps you be the healthiest version of you.

Stay tuned in to The Selfcare Podcast and learn how to keep your weight in check with good night's sleep!

If you would like some tips on how to get a better night's sleep, please join our free facebook group "Selfcare by Best Body" : https://www.facebook.com/groups/875768876313462/

In this episode, I talk about:

• The previous episode:(00:19)
• "Settle sleep" force focussing on losing weight:(00:35)
• How much sleep you need:(01:07)
• How much exercise you need:(01:51)
• Sleep as a driving force to get you back into shape:(02:15)
• What happens in your body when you don't get enough sleep: (02:44)
• The importance of focussing on health and not your looks:(04:13)
• Where to get tips on how to get a better night's sleep:(05:06)
• How to improve your sleep the fastest way:(06:30)

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/
• Instagram: https://www.instagram.com/scottwescombe/?hl=en
• Twitter: https://twitter.com/scottwescombe?lang=en
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about

In this episode I talk about how thoughts can influence what you feel and what you do. I dive deep in how some beliefs can either work for you or against you when you are in pain.

According to the biomedical model, illness is a condition of the whole person, and treating a patient's bodily parts in separation might alleviate some symptoms without solving the source of the problem. In regards to pain, this model tries to find something wrong in your body, making you believe there actually is a problem. This belief only leads to adaptations that aren't useful to you, making your pain feel worse!

Understanding human health and pain in their fullest contexts is highly important. Changes occur inside and outside your body which is 100% normal and has nothing to do with your pain. Pain depends on how you think about it and how safe you feel in your own body. Negative thoughts and behaviour can perpetuate pain.

You have the ability to change these patterns and move towards progress. You can use The Wescombe Method.

By bolstering your belief, you change how you THINK, how you THINK changes how you FEEL, and this affects what you DO.

Stay tuned in to The Selfcare Podcast and learn how to rewire your brain so you can take the next step towards progress

In this episode, I talk about:

• The biggest challenge of biomedical model in regards to pain:(00:46)
• About thoughts manifesting in some shape and form:(02:01)
• Breaking through negative thoughts and fight flight response:(03:42)
• Key Takeaway: Thoughts influence how you FEEL and what you DO when you are in pain:(09:07)

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/
• Instagram: https://www.instagram.com/scottwescombe/?hl=en
• Twitter: https://twitter.com/scottwescombe?lang=en
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about

In this episode I dive deep in a healthy way to lose weight and feel worthy no matter what shape or size you are.

Society and the media in particular, increasingly reinforce cultural beliefs and project strong views on how we should look, that we as individuals often validate and perpetuate. The more we look at "perfect images" of others and then look to find those same idealised characteristics in ourselves and don't find them, the worse we feel about ourselves. It's a cycle that propagates unhappiness and unworthiness.

Feeling worthy no matter what shape or size you are starts with just one step. Today's first step is improving muscle tone, a modulating movement force from The Wescombe Method core pillar DO. I explain how doing Best Body Reformer Pilates three times a week triggers the three next forces: conscious eating and drinking, better sleep and inner peace, obtaining optimum results in just six months and feeling the best you have ever felt before.

Stay tuned in to The Self-Care Podcast and focus on what you can do, feel and think each day!

Mentioned resources:

• Best Body Reformer Pilates: https://bestbody.com.au/reformer-pilates/
• Best Body Gold Lifestyle Membership: https://bestbody.com.au/become-a-member/

In this episode, I talk about:

• About muscle tone and body positivity:(00:15)
• Losing weight in a healthy way:(01:35)
• How to improving muscle tone:(02:37)
• Key takeaway do, feel and think:(07:32)

Connect with Me:

• Linkedin: https://www.linkedin.com/in/scottwescombe/
• Website: https://bestbody.com.au
• Facebook: https://www.facebook.com/scottjwescombe/
• Instagram: https://www.instagram.com/scottwescombe/?hl=en
• Twitter: https://twitter.com/scottwescombe?lang=en
• Youtube channel: https://www.youtube.com/channel/UCUB1l-XL-zc4OzgJowop9CA/about