Ep: #68 How The 5 Daily Doables Can Help You Change Your Habits & Beliefs With Ease

Hello Hello Hello and welcome to episode number 68 of the Wellness 4 Women Show

How The 5 Daily Doables Can Help You Change Your Habits & Beliefs With Ease

What Would You Say If I said.. "You Can Change Your Life With Just 5 Daily Steps?"

Today, I want to deep dive into how the Triple-A-Way Life & Weight Loss method can help you transform your ‘weight loss’ journey in 5 simple daily steps. The best part: as ever I am going to show you how you can do it with love, ease, and a sprinkle of joy!

I am going to help you ditch diet drama and feeling restricted and we're going to unlock the secret to easily transforming your habits and beliefs to reach your ‘weight loss’ goals, all while showering yourself with love.

Picture this: a ‘weight loss’ journey where you make a plan based on foods you genuinely want to eat, where you listen to your body's cues with compassion, and where you power up with small, effortless changes that lead to remarkable results.

Sounds amazing, right?

I know you're ready to break free from the shackles of old diet rules and embrace a new approach that's as enjoyable as it is effective. That's why I'm thrilled to be talking about my 5 Daily Doables today as they will revolutionise your ‘weight loss’ game as you not only transform your body but also nourish your mind, empower your soul, and ignite your joy.

So, if you're ready to say goodbye to the exhausting struggle and hello to a ‘weight loss’ journey filled with self-love, empowerment, and results, then buckle up buttercup as we're about to embark on an incredible adventure together.

Are you excited? I know I am!

So grab a cup of your favourite beverage, find a cosy spot, and get ready to discover the possibilities that await you.

Let me know what your takeaways are from this episode in the free Facebook group or if you are a Backstage Pass Member the dedicated community? Leave a #gem plus your comment. Likewise got a question the groups are the place to be for community and support.

Super quick intro, as usual, I am Faye Casement. I am a Certified Life Coach and I want to help you ditch diet drama and find more joy in the ‘weight loss’ process with my simple food & life freedom method the Triple-A-Way™️ because you deserve to feel amazing inside and out.

Daily Doables

So let's dive in.

I can hear you all shouting down the internet... Faye what are these amazingly simple 5 life changing steps that you recommend your members do to change their habits and beliefs for sustainable ‘weight loss’ with ease and kindness.

Ok ok I will tell you.

They are the 'Daily Doables'.

'Weight loss' and dieting are typically thought of as restrictive and difficult. But with the right tools and support, you can, not only be successful in your journey but you can use a method you can sustain for life because it doesn't have to feel like a chore!

No more on and off. No more quitting and rejoining this is about fitting your 'weight loss' into your life and changing your habits in a sustainable way rather than shoehorning it in come hell or high water.

I called them the 'Daily Doables' intentionally. Often we can fill ourselves up with excuses and can'ts but my method is about finding what you can do and doing it with ease. It is about challenging yourself with love. Getting out all the pieces of your life and 'weight loss' and super sleuthing your way to success.

The language we use with ourselves is key. You want to be the little train going up the hill saying I think I can, I think I can rather than the rolling backwards saying I can't, it's too hard, what's the point.

The Daily Doables make 'weight loss' and changing your habits and beliefs easy and sustainable.

All you have to do is make a super realistic plan, listen to your mind and body, conduct a curious and kind assessment, look to incorporate some tiny power-ups and share your journey with others.

So, let’s dive into them.

Setting Realistic Daily Intentions

To kick start your journey towards transforming your habits and beliefs you have to make a plan. 

This simple yet powerful practice is all about putting your goals and dreams at the forefront of your mind and taking intentional steps toward them. 

Some questions for you:

• How do you want to show up for your well-being today?
• What can you do with ease to promote your well-being?
• When you go to bed, what would make you go to bed with a smile on your face knowing you had been a well-being bad-ass and stepped up for your success?

Those in the Backstage members get the exclusive planner. Part of this is setting your food intentions.

Now, you might be thinking, "A food plan? Isn't that just another rigid diet rule?" or may “I already do this for my current ‘diet’ I already make a list of food as I tot up my calories/points etc in advance.

This is on a whole different level.

When you are working on food freedom, you are breaking free from the chains of outdated approaches and embracing a new way of thinking about food and ‘weight loss’. We are working on changing our beliefs and habits so we have to go deeper.

Deeper however doesn’t mean hard or complicated.

Making a realistic food plan is about choosing foods that you genuinely want to eat, foods that nourish your body and bring you joy. It's not about following a one-size-fits-all meal plan or depriving yourself of the things you love. Instead, it's about finding a balance that works for you and fits into your lifestyle.

The plan is just one tool in your accountability toolbox but it is a powerful one that can be freeing, empowering and insightful.

The key.

To make it super doable.

The Triple-A-Way Food Freedom Method is all about making ‘weight loss’ easy because when it's easy, it's sustainable. No more feeling overwhelmed or restricted. I want you to choose foods that you enjoy and that align with your personal preferences, values and goals not just do things because you think you should.

By creating a realistic plan, you're taking an easy step for your well-being every single day. It's a small action that adds up to significant change over time. And here's the exciting part: as you consistently follow your plan, you start to transform your habits and beliefs.

When you make a realistic food plan and stick to it, you're sending a powerful message to yourself. You're telling yourself that you are worthy of nourishing your body with foods that make you feel good. You're shifting the narrative from restriction and deprivation to self-care and empowerment.

This practice also gets your rational brain working on problem-solving. Instead of leaving your ‘weight loss’ journey to chance, you're taking an active role in shaping your path. You're becoming the architect of your own transformation prioritise your goals and dreams without sacrificing your well-being.

When I 'dieted' the planning was a bit hit or miss. Some days I may have made a food plan and meticulously plotted out what I was going to eat that day counting and calculating the points/calories etc but more typically it was more of a log-as-I-go job and hope for the best.

I found planning hard as typically what I wanted I couldn't have either because it would take me over whatever it was I was counting at the time, and scrabbling around at the end of the day 'hangry' to figure out what calories/points I had left to snaffle.

I'd feel restricted by the does and don't. 

This was all because I was not listening to what my body actually needed.

I very quickly hated the process. A month or 2 in and I would be done with trying to balance the books and then the cracks would show and eventually I would quit.

I think of dieting a bit like childbirth. You know when you have a child we talk about how we forget the pain of childbirth and if we didn't we would not go back for another well it's the same for dieting. We go back to the same old methods we did time and time again forgetting why we quit it the first time, the second, the third etc.

I want to offer you a different approach with the daily doables.

The super realistic plan is about life first.

• What do you actually want to eat?
• What have you got in your fridge?
• How is your day shaping up?
• Are you in or out?
• Are you eating alone or with people?
• What time do you have to cook?
• How do you want to show up for yourself that day?
• Why is this important to you?

It may seem like a long list but they can be done in the flash of an eye with very little practice.

These are the things that matter and impact your 'weight loss' as they are about how real life impacts your 'weight loss' or habit change.

You can count all the points, and calories, drink all the shakes, cut out food groups you want but if your mates say "hey do you fancy tacos" you are likely to want to go. 

If your partners say "fancy take out?" you are likely to want to have one. 

If you have a day full of back to back meetings you won't have time or the energy to cook a large meal maybe. You may have kids who you like to feed at a certain time before bath and bed.

It is life: the good, the bad and the ugly that impacts how your day actually goes and all the thoughts and feelings that come up that change the trajectory of your actions/inactions towards your goals.

The key to the realistic plan is the REALISTIC.

Don't plan foods because you think you should be because you want to.

If you feel resistance check in with why that is, are you out of habit back to trying to fit that square peg in the round hole?

The realistic plan is about helping to guide your brain for the day by saying hey brain this is how I want to show up for myself today, how I want to live my life and be and I want to make it amazing because. 

Planning can sound like a restriction in itself but that will just be an erroneous belief that has arisen from somewhere. When you plan with love and set intentions from love and because they are super realistic you start to see that planning can actually be freeing. No more agonising over what to have for dinner in the moment, no more eating whatever is to hand because you can't think about what to eat, no more judgement that you should have made better choices in the moment and when your kids/partner ask you what's for dinner for the 50th millionth time you know exactly what is happening.

Listening To Your Body

Next up the second Daily Doable that will absolutely transform your habits and beliefs: listening to your body.

This powerful practice is all about reconnecting with yourself and regaining control over your ‘weight loss’ journey and your relationship with food.

Your body is always talking... but are you listening?

Are you tuning in and paying attention to the signals it sends you?

After years of soulless 'dieting' and restriction that messes with your body's natural rhythm, it's time to reclaim your power and become attuned to the needs of your body, mind, and soul.

Listening to your body starts with understanding your hunger and fullness cues. The real ones and the fake ones. Intuitive 'style' eating is about recognising when you're truly physically in need of food and honouring that hunger with yummy nourishing food. It's also about knowing when you've had enough and respecting your body's satisfaction levels.

In the membership, I provide a body scale that shows you what type of physical sensations you may have on the scale between Hungry and Full.

We are aiming to eat in the sweet spot which is before you get growly and hangry and stopped when you have had enough to get to your next meal rather than belly-busting full. More on this in a couple of weeks' time.

Beyond hunger and fullness, listening to your body involves identifying triggers and understanding the emotional connection to food. Are you eating out of boredom, stress, or for comfort? By recognising these triggers, you can develop healthier coping mechanisms that don't involve food.

This is all about developing a loving relationship with your body and treating it with kindness and respect. As you listen to your body, you become more attuned to its unique needs and preferences, which allows you to make choices that align with your well-being.

No longer are you relying on external rules or calls for restriction and likewise you are not pusing the limits of your diet boundaries as you start to explore your body.

This is where the magic happens as you become the expert of your own body, you shift your habits and beliefs as you start making more and more choices to support your health and happiness.

Listening to my body was game-changing for me. Sure as a kid there was discussion about being hungry and full but I never realised all the bits in between and this is what can make the difference in your 'weight loss' success whether you are working with me or working on something else.

The Curious & Kind Assessment

So you have made your realistic food plan and you have started listening to your body, it's time to introduce you to another essential tool from your accountability toolbox: the Curious & Kind Assessment. This is mini reflective practice for self-discovery to help you set yourself up for success.

The Curious & Kind Assessment is a daily check-in with yourself. It's a moment to reflect on how your day went, to gather and celebrate your wins and learning points, and decide where you want to go next. This is where you will 'super sleuth' your ‘weight loss’ journey.

By engaging in the Curious & Kind Assessment, you build motivation and momentum. It's an opportunity to celebrate your progress, no matter how small, and acknowledge the efforts you've made. It's about embracing a mindset of curiosity and kindness towards yourself, understanding that every step forward is a step towards transformation.

During this assessment, you can also identify patterns or triggers that may have influenced your choices. Did stress or emotional turmoil impact your eating? Or perhaps you discovered a new strategy that worked exceptionally well for you. These insights are valuable as they guide you towards making informed decisions moving forward.

The Curious & Kind Assessment empowers you to take active control of your ‘weight loss’ journey. By being curious about your experiences and kind to yourself in the process, you create a supportive environment for growth and change. It's a practice that cultivates self-awareness and nurtures a positive mindset.

So, let's incorporate the power of the Curious & Kind Assessment into our daily routine. Let's take those moments of reflection, celebrate our wins, and learn from our experiences. As we embrace this practice, we'll witness the shifts, both big and small, that contribute to our transformation.

In the next segment, we'll explore the concept of Power-Ups and how these small, loving actions can create significant changes in our habits and beliefs. Get ready to unleash your inner strength and discover the power of one per cent improvements.

Power-Ups

It's time to pop on your cape and to dive into the concept of Power-Ups – those small but mighty actions that lead to significant changes in your story.

Power-Ups are all about making one percent improvements in various areas of your life. The idea is to focus on small, manageable changes that you may not even notice. By incorporating these Power-Ups into your daily routine, you gradually build momentum and create a positive ripple effect.

What is better?

Doing nothing.

Sustainable 1 % changes

Going hard and burning out

These Power-Ups can encompass different aspects of your well-being, from nutrition and physical activity to mindset and self-care. For example, you might choose to incorporate a nourishing morning ritual, such as starting the day with a glass of lemon water or practising a few minutes of mindfulness.

Another Power-Up could involve incorporating movement into your day, whether it's taking short walks during breaks or engaging in a favourite form of exercise. Remember, the goal is not to overwhelm yourself with drastic changes but to focus on the small steps that accumulate over time.

The beauty of Power-Ups is that they are personal to you. You have the freedom to choose the areas of your life that you want to improve and the actions that resonate with you. By making these incremental changes, you're actively working towards your ‘weight loss’ goals with love and compassion.

As you accumulate more and more wins through Power-Ups, you become unstoppable. These small victories build confidence, reinforce positive habits, and create a powerful momentum that propels you forward on your ‘weight loss’ journey.

So, I encourage you to embrace the magic of Power-Ups. To celebrate the small steps and recognise the immense impact they have on your habits and beliefs.

Change doesn't have to be overwhelming. It can be easy with a capital "E" when you focus on the power of one per cent improvements.

Share With Others

The final Daily Doable: Share With Others. This practice emphasises the power of community and the tremendous impact that sharing your journey with others can have on your habits and beliefs.

When you share your experiences, ideas, and challenges with others who are on a similar path, you tap into support, motivation, and inspiration.

You can bounce ideas, share stories, and offer support to one another.

You can gain perspective on your own lives and journey as you witness the triumphs and struggles of others, which helps you grow and evolve in your own transformation.

When you share we create a collective energy that propels all of us towards success.

You no longer feel alone in your journey

Conclusion

As I conclude this episode, I want to remind you that transformation is a continuous process.

It requires patience, self-compassion, and dedication.

By incorporating the Daily Doables of making a realistic food plan, listening to your body, engaging in the Curious & Kind Assessment, embracing Power-Ups, and sharing with others, you're taking crucial steps towards your desired transformation.

Remember, this journey is about more than just 'weight loss'. It's about reclaiming your power, nurturing a loving relationship with your body, and living a life of true well-being.

Thank you for joining me on this adventure today

OK, that's it, folks. Don't forget to check on the description to find how you can take this show and your life & weight loss to the next level with love.