Speaker 1: 0:42

Hello, welcome back to the Fit Soul Podcast. My name is Amy Ramsey, your host, and today we're going to talk about one of my very favorite subjects, which is habits. Okay, I have been coaching women for a long time and I have a group called the Walkworthy Mentorship and we're in a month-long module where we're focusing on the science of habits and we are in the middle of a challenge and each morning I send them over what I call a faith activation text, and what I'm going to play for you is that exact faith activation text. It's so funny and I don't know if this is a little weird. So I listened to the faith activation text too, and I'm typically a little disassociated from the fact that that's me, my voice, and they kick me in the tail Like they get me moving, they get me in a forward motion and momentum, and I was listening to this one. I'm like, okay, I got to share that on the podcast. That one's really good just because it gives you so many practical tips to help you actually like figure out clarity around how, how do you have some hacks? So this is called move the needle, and in this particular podcast, I have four habit hacks that work. So enjoy this podcast. Do me a favor, share it with a friend if you really like it, and let's get our habits up leveled. There's always room for improvement and our habits don't get more stellar, they just get sloppier. That's just the way it is, and it just is really smart to reevaluate and bring a fresh awareness to this. I'll share with you something interesting.

Speaker 1: 2:35

I was at the doctor the other day my functional practitioner actually and she was looking at my labs and she was like well, because this is off, this is why you're feeling the brain fog and this is why you're feeling super tired and this is why you're feeling this and this and this. And I was like um, hold up. I said I hear what you're saying. I said I don't feel brain fog, I don't feel exhausted, I know I can feel better and I know when we get my hormones balanced, I will definitely feel more energized. I said but my brain is on fire and I told her I contribute that to having stellar habits and so I want you to have that as well. I feel like too many people are walking through what they feel like is brain fog and hormonal disruption and some different things, because, well, a couple of things. They're mentally overloaded. That's a whole nother podcast, a whole nother topic. Also, there's just a lack of clarity in exactly what to do. I really do believe this with all of my heart.

Speaker 1: 3:45

Your problem may not be that you need a podcast, it's that you need a plan. So listen to this podcast with hopes of it giving you a structured and more better, a better plan to get you in action and, with no further ado, let's jump into that faith. Activated text, this podcast, uh, some habit hacks to get you moving forward. Happy Tuesday. Let's continue our topic on habits and intention and goals and moving the needle forward and staying in this place of awareness, staying in this place of activation. We can be aware, but if we don't have the right plan, the right game plan, the right idea, the right mindsets, we're not going to move that needle forward.

Speaker 1: 4:37

So I want you to really be very conscientious of what you want in your life. In fact, when I have a big goal, when I have a thing that I'm working on, whether it's in my health, my family, my business, my spiritual life, I write these things down daily. Every morning I will write down my mission and I've gotten out of that habit and I'm like why did I get out of that habit? Do you ever do that Like you start something and you had success with it, and then you kind of took your foot off of the gas a little bit and you're like, and then, before you know it, and you had success with it, and then you kind of took your foot off of the gas a little bit and you're like, uh, and then, before you know it, you're not doing it at all. That's that start stop cycle.

Speaker 1: 5:26

What I really want to instill in for you is rhythms that cause patterns of growth and consistent growth in your life, cause patterns of growth and consistent growth in your life. And so writing down your goals. This is why I ask you every time we hop on a call what are your goals for the month? Give me your three goals for the month. What are your non-negotiables this week? The three non-negotiables, and you're going to get that done by Friday finisher five o'clock, when we the simple act of just writing something down is powerful. It's powerful. And so yesterday we talked about and we've been talking about and this is all in your members portals A lot of, a lot of resources, for this is in your members portal is Is how do we create a habit, the habit loop.

Speaker 1: 6:23

What does that look like? There's a cue, a craving, a response and a reward. Today, I want to share with you the four things. I've shared this before. I'm going to continue to share this Because we learn by repetition. Okay, how do you create a good habit? I want you to think to yourself right now what is the good habit that I need, that I want in my life that's going to help me overall? Maybe it's establishing a healthy, solid morning routine, getting up earlier, spending time with the Lord, spending time in gratitude.

Speaker 1: 10:37

I met a lady recently who, um, I didn't meet her. I know her, I saw her recently and I I say this with love but she's just literally a hot mess. You know that type of person who drama seems to continually follow them and at some point in their life, hopefully, they'll realize. Oh wait, a minute, I'm kind of at the center and the focal point of a lot of drama. Maybe it's me, the common denominator, she's that person, okay, and she's nice, but that's who she is. Massive drama, oh my gosh. And I bumped into her the other day and I'm just asking her how are you doing? And she said you know what I'm doing better. I'm like, great, she goes.

Speaker 1: 11:25

I started two things in my life and it's changing everything she goes. I started two things in my life and it's changing everything she goes. I started a gratitude practice and I started affirmations and it's changing my life. I'm like, wow, that's amazing. And I want to remind you, gratitude changes everything. So maybe in your life it's a gratitude practice, maybe in your life it's affirmations, affirming who God says you are and when we really build those as solid habits.

Speaker 1: 12:04

When I first started to learn this and for me, this part of my journey, this higher level part of habits and neuroscience and working with the brain to build habits, was 2019, late 2019 and 2020. And when I got a hold of this, it was water to a very thirsty soul. I don't know if that could, if that makes sense. Maybe you feel the same way. It's like, oh my gosh, it makes so much sense and I took it to heart and kind of that. All or nothing kicked in. I was all in and my foot hit the accelerator as far as it would go and I lived and breathed and died by these rules. Every morning, gratitude affirmations, and I was.

Speaker 1: 13:00

It was remarkable the success that I faced during these times. And so every time you're facing new levels of success, new levels, new devils. Baby, you got to break through old versions, uh, old mindsets, broken belief systems every single time, and I believe that God does it for us in layers. So, even though I would break through, I was, I was scared to death, but I just put my foot down. I'm like let's go. Put my foot down. I'm like let's go. I was so sick of feeling the way I had been feeling. But that lady back to that lady, gratitude and affirmations was changing her life, amazing. Okay.

Speaker 1: 13:45

So what is it in your life that you're wanting to build? How to create a good habit? Four laws here Make it obvious, make it attractive, make it easy, make it satisfying. One of the habits that I started to implement recently in my life I've shared about it but is when I'm feeling stressed out, when I'm feeling anxious, when I'm feeling overwhelmed. At the end of the day, my stress relief is a walk. My stress relief is a prayer walk and a gratitude walk to recenter and reset myself instead of emotionally eating or grabbing that glass of wine. Okay, that's what I. That was a good habit I established in my life.

Speaker 1: 14:34

Here's the deal. I'm not going to go into. This is getting long, sorry. Okay, make it obvious. That first law, the cue I feel stressed. Okay, make it attractive. What am I going to do the craving? What am I going to do about it? All right, I'm going to go for a walk. Make it easy.

Speaker 1: 14:59

You'll often find me when 5 o'clock hits, 6 o'clock hits. I'm in tennis shoes, I'm near my house, I try to wind my day afternoon home if possible. Okay, make it satisfying. I had learned, I had to learn, that that is satisfying. What I found was after a walk, after I had avoided the temptation that cause that was really hard for me at first, but I de-stressed and practice deep breathing, a practice gratitude, a practice praying. I would come back feeling refreshed, re-energized and here's the thing really proud of myself. I was proven to myself that I was no longer an emotional eater. I was training for healthy ways to cope with stress. You have stress, I have stress. That was just an example of using this formula Make it obvious, make it attractive, make it easy, make it satisfying. Okay, how can you make whatever your goal is attract obvious. How can you make it attractive? How can you make? Whatever your goal is obvious how can you make it attractive, how can you make it easy and how can you make it satisfying?

Speaker 1: 16:39

Okay, we're going to have the same verse for the next several days and it's going to be 1 Peter 4, 1 through 2. This is the message translation, since Jesus went through everything you're going through and more. Learn to think like him. Think of your sufferings as a weaning from that old sinful habit of always expecting to get your own way. Then you'll be able to live out your days free to pursue what God wants, instead of being tyrannized by what you want. Wow, if you want to change your life, change your habits, and we're just going to kind of hang out on principle 13 and the power of change. If you want to change who you're becoming, change your habits. If you want to change where you're going, change your habits, your life. If you want to change where you're going, change your habits, your life. If you want to change your life, change your habits. I'm cheering you on.