0:07

Hey friends , this is your host , mindy

0:09

Duff , and you're listening to Uplevel

0:11

your Life with Mindy , your number

0:13

one personal growth podcast

0:15

that will bring you closer to uncovering

0:18

your greatest self . As

0:20

a certified holistic health and nutrition

0:23

coach , I created this podcast

0:25

for anyone who desires to improve

0:28

physically , emotionally

0:30

and spiritually . I'll

0:33

be interviewing experts and sharing

0:35

tips and tricks that have helped not only

0:37

my clients , but that have guided

0:39

me on my own transformational

0:41

journey . I

0:44

believe that we all have a greatness that

0:46

lies within . We just need

0:48

to uncover it . Are

0:50

you ready to level up ? Let's

0:53

begin . Hi

0:58

everyone and welcome back to Uplevel your Life with Mindy

1:00

. I'm your host , mindy Duff , and

1:02

I have a guest with me today . I'm going to be

1:05

chatting with Kate Galley , and she

1:07

is a health coach

1:09

from Australia , so this is super

1:11

fun for me , being not Australian , getting

1:13

to listen to your accent for the next half hour

1:15

however long we're here here . Kate

1:20

knows so much stuff about so many different things

1:22

that I couldn't even pick a great

1:25

topic for this , so we're going to

1:27

jump around . But I think that's fun , because

1:29

she does know just so many things

1:31

, and I'm just so excited to chat with you today

1:33

, kate .

1:34

Thanks for being here , mindy , it

1:36

is such a pleasure to be here and I am

1:38

happy to jump around .

1:41

Well , before we get too much into anything , go

1:43

ahead and tell us a little bit about yourself and what

1:45

you do .

1:46

Amazing . As you mentioned , I'm a

1:49

health coach author and podcaster

1:51

from NUSA in Australia

1:54

, and I guess I first got

1:56

into fitness way back

1:58

as a way to transform not

2:00

only my body but also my confidence

2:03

. I was a debilitatingly shy

2:05

teenager and

2:07

I spent almost two decades as

2:09

a personal trainer and

2:11

the thing I love about that

2:13

One of the things I love most about that

2:16

is helping people create the most

2:18

effective mindset to make their

2:20

eating and exercising actions

2:22

simple and sustainable

2:25

. So that's a little bit about

2:27

where I'm at right now .

2:29

Yeah , I think simple and sustainable

2:31

is the goal for everybody . I

2:33

think most people that are listening , I

2:36

feel like , even if you're somebody that's never struggled

2:38

with weight per se , I think that all

2:41

of us have had some kind of something

2:43

to improve in regards to our health

2:45

, and I love that your focus is on mindset

2:48

, because that's really that's it

2:50

. That's it for everything . That's it

2:52

for your health , your finances

2:54

, your relationships , everything

2:56

it all goes back to mindset , so I'm so glad that

2:58

you focus on that . Now

3:00

, one of the things that you had mentioned

3:03

in our communications was about

3:05

how you stopped being an angry

3:08

vegan , and I thought that was a really interesting

3:10

statement . So I'm curious

3:13

about you

3:15

are vegan now . I am

3:17

, yes , but no longer an angry vegan . Go

3:20

back to when you were an angry vegan . Tell

3:22

us about that a little bit .

3:24

So we've got to go back a little bit further than that for

3:27

the angry vegan history

3:29

, and I will say full transparency

3:31

I am very much vegan . The

3:33

angry part is a work

3:35

in progress , right . So I

3:38

became vegetarian for ethical

3:40

reasons at 16 years old . I

3:42

didn't want animals to die for

3:44

my food choices . Fast forward

3:46

23 years of being

3:48

vegetarian . By that point in

3:50

time , I was a vegetarian personal

3:53

trainer , very focused on high

3:55

protein , low carbohydrate vegetarian

3:58

as the way to go , and

4:00

I watched the documentary Calsturicy and

4:02

I learnt that I'd been lied to

4:04

. We've all been lied to . Animals

4:07

were still dying for my food choices , particularly

4:09

my 21 egg whites a day

4:12

, which is hideously excessive

4:14

, and I was angry

4:16

that I'd been lied to

4:18

. I was really frustrated that

4:20

when I had that information and I shared

4:23

it with everyone that I loved and any vegans

4:25

listening will relate to this I

4:28

thought they would make the changes that I'd made

4:30

, and they didn't , and so

4:32

for a number of years I carried

4:34

around almost a constant

4:36

anger and frustration

4:39

. I became an animal rights activist and

4:41

I hung out with other people that felt the same

4:43

way , and you know that was amazing

4:45

at first because I met some beautiful people

4:47

. However , I guess I was in my little bubble

4:50

with the other understandably

4:53

angry vegans

4:55

, and whether needing to change

4:58

to love comes in , it's

5:00

pretty heavy actually . But it probably

5:02

started with one

5:04

Christmas . A few years in , I was

5:06

living in Sydney . My dear mum

5:09

rang me and she said Katie , I

5:11

don't know what to do about Christmas because you're

5:13

this animal rights activist and your dad's

5:15

a mad meat eater , almost

5:17

anti-vegan , and it's all about

5:20

the food . And I don't know what we're

5:22

going to do when you come home for Christmas , unless

5:24

you want to mastermind

5:27

a vegan feast and sell the family

5:29

on it . And I was like amazing love

5:31

, to mastermind that vegan feast . Perhaps

5:34

you could sell the family on it . Anyway

5:36

, I went home , I made all these new

5:38

recipes . They went down really

5:40

well . It was an amazing day

5:42

. And the day before I went home

5:45

to Sydney after that trip , mum

5:47

said to me can you watch what the health

5:49

with me ? Now this is a documentary

5:52

that I've been emotionally blackmailing my parents

5:54

to watch for a couple of years now . Strange

5:56

thing , mindy , the emotional blackmail didn't

5:58

work . You know I'd said all

6:01

I want for my 40th birthday is for you to watch

6:03

the health . I don't want any presence

6:05

. Didn't happen . They didn't watch

6:07

it . After the vegan Christmas

6:09

, mum and I sat down and we watched it and

6:12

mum had been a nurse for 30 years , she

6:14

knows . She related to the fact

6:17

that we have a healthcare , a sick

6:19

care system , not a healthcare system

6:21

. We have such a reliance on drugs

6:24

. She related to the fact that

6:26

I guess people

6:28

of lower socioeconomic position

6:30

are impacted by factory farms

6:33

more than the rest of us . She didn't relate

6:35

to the animals , her heart wasn't open to them at

6:37

that point . But she said , katie , I'm gonna

6:39

try this plant-based thing for two

6:41

weeks . Fast forward

6:43

, two years of mum being vegan

6:46

and us getting so

6:48

much closer . We were close

6:50

, but I had so much respect

6:52

for the fact that , as someone who

6:54

lived with dad , who wasn't the least open

6:56

to it , you know she was transforming

6:59

all her . She's an amazing cook . She was

7:01

transforming all her recipes

7:03

to be plant-based . And

7:06

so here's the heavy bit Just

7:08

over two years ago , I got the

7:10

phone call from dad that I had expected

7:12

to be getting from mum . I always

7:14

expected that , katie , it's your dad phone

7:16

call and actually it was my mum

7:18

, and my mum had died

7:21

suddenly just over two years

7:23

ago , and that's

7:25

just anyone that's experienced moving , losing

7:28

the person they love most in their

7:30

life , will know it's

7:32

at least as bad as you imagine it it's

7:34

going to be , and perhaps

7:36

, if you're like me , you don't even imagine it because

7:38

it's so bad you just don't even wanna think about

7:40

it , or because mum

7:42

was so beautiful and vibrant and generous

7:44

and full of life , I just didn't think it would

7:47

happen for another 25 years . And

7:50

that's where the leading with love , not

7:52

anger , comes in , because at that

7:54

point in time and it didn't happen overnight

7:57

, but I was so filled with sadness that

7:59

it's almost like I didn't have the emotional capacity

8:02

to also be angry

8:04

with all the non-vegans

8:07

in my life . I just didn't have the

8:09

energy to continue like

8:11

that and I also thought , if it had

8:13

been dad , that I'd have regrets because

8:15

of our relationship With mum

8:18

. I had no regrets . We had our relationship . It was

8:20

amazing and I thought this

8:22

is a huge block in our relationship and

8:24

I need to try harder and I need to work

8:26

at it and I need to focus on what we

8:29

have in common . And

8:31

so that's what I started to do that by that . And

8:33

, as I say , it's a constant , daily struggle

8:36

, but I have

8:38

a few steps . I have three steps , cindy , that

8:40

our listeners might find

8:42

value , and it does not have to

8:44

relate to a vegan lifestyle . It

8:47

can relate to anything that you

8:49

have friction in your relationships

8:52

with loved ones . So it could

8:54

be a lot of things . Sadly , shall I run

8:56

through them .

8:57

Oh , absolutely .

8:58

So the first one it's an ABC and the first

9:01

one is an awareness . So

9:03

it's an awareness of what this current

9:05

situation , the way you're feeling and

9:07

being in the world , what it's gonna cost you if

9:09

, six months down the track , 12

9:12

months down the track , 24

9:14

months down the track , nothing changes

9:16

, how is that gonna impact your

9:18

relationships with the people you love the most

9:20

, with your friends and family

9:22

, maybe your work colleagues ? That's

9:24

step A . Awareness . B

9:27

is to brainstorm , and I had

9:29

to go through this . I had to brainstorm all

9:31

the things I can start doing and

9:33

stop doing to make the situation

9:36

better . So I actually stopped going to the

9:38

animal rights activism groups . I

9:40

stopped sharing horrific slaughterhouse

9:42

videos online , because to share them you

9:44

have to see them . I curated

9:47

my social media feeds to have

9:49

more happy stuff and less

9:51

of that horrific stuff . So

9:54

that was one of the start actions curating

9:56

my social media feeds . I started

9:58

sharing delicious food instead

10:00

of sharing horrific videos . The

10:03

C in the ABC is

10:05

a commitment to this change

10:08

and its self-accountability , but

10:10

also it's part of why I

10:12

share . I stopped being an angry vegan

10:14

because you can bet , if I slip

10:17

back into that little angry vegan just

10:19

a little bit , people are definitely

10:21

gonna call me on it , so it's just a form

10:23

of accountability and commitment

10:26

. So that's

10:28

where I'm at now . It's the hardest lesson

10:30

learned . Mum always used to say I

10:32

can be a little bit of a slow learner and make it

10:34

hard on myself in that regard

10:36

. I guess the other thing is

10:39

the way that I'm trying to be in

10:41

the world is almost to honor

10:43

her . It's not that angry

10:45

, frustrated little

10:47

vegan that I used to be , but

10:49

it's more the leading with love and compassion

10:52

, like she did .

10:54

Oh , what a great story . And I think

10:56

that , again , like you say

10:58

, even if you take the vegan portion

11:01

out of it , I mean , that's your story , but

11:03

this is so relatable for all of us and I

11:05

think all that it takes is just a

11:07

quick click , click on

11:09

social media and reading the comment section

11:11

of any post . I mean , I've

11:14

been just very aware lately of the

11:16

ridiculous things on a very

11:18

innocent video . Someone will post and

11:21

yes , there's still someone that's gonna complain

11:23

and have a problem with it and be opposing to it

11:25

. There's always gonna be somebody

11:27

opposing everything

11:29

. There's too many people on the planet

11:32

, not two , right ? We're

11:34

not all gonna get along on any

11:36

one topic ever probably and that's just

11:38

the way that it is . But I think

11:40

that your example

11:42

of leading with love is gonna

11:45

lead to a more peaceful

11:47

and centered life for you . But

11:49

then that's also gonna make you more open

11:51

and approachable and people

11:54

wanna be around your energy more

11:56

and then they might even see oh look

11:58

, she's so amazing and she's vegan

12:01

. I wonder what that's all about . I'll just ask her , because she's so

12:03

loving and kind and kind of that

12:05

you'll get more flies with honey than vinegar

12:07

kind of a situation , too , right

12:09

? So not to use love

12:12

as a form of manipulation

12:14

, but it's just something that could

12:16

happen as a byproduct of being a

12:18

more loving person . So

12:20

I love that story . I love that you . It's

12:23

just another good example again of energy

12:26

flows where attention goes . What kind of life

12:29

do you want ? Do you wanna live a life where you're

12:31

having to be

12:33

angry all the time , or do you wanna live

12:35

this life of peace ? I think that's so great . I

12:37

also like , side note , that you mentioned

12:39

curating your Facebook feed

12:41

or your social media feeds , because I've mentioned

12:44

this before . I do this In fact , I just did it

12:46

again recently because

12:49

we can absolutely do that and

12:51

I think a lot of people don't . You

12:53

don't think about it . You just hop on Facebook or whatever

12:55

and you just scroll and you see whatever they give

12:57

you . But you are in control of that

13:00

a lot more than you think .

13:02

I'm curious what are some ?

13:03

of your favorite things that you've to

13:05

try and work more into

13:07

your feeds .

13:10

Oh , so the animal sanctuaries , like the good

13:12

news stories , you know there are some amazing

13:15

animal sanctuaries out there and they often

13:17

go live at feeding time and whatever

13:19

it may be , and it's just really sweet

13:21

, innocent content . A

13:24

lot of the food creators that they've

13:27

probably been where I was the angry vegan phase

13:29

and now they're really super

13:31

positive and upbeat and calming

13:35

and whatever you need . I want more of

13:37

their recipes in my feeds . So sweet

13:39

animals and deliciousness . That's basically

13:42

it . I've curated out a lot of the fitness

13:44

people that I used to follow early fitness

13:46

days . Yeah , I

13:48

think for our listeners , just ask yourself

13:50

how you feel after you've been spending time

13:53

on this platform and you

13:55

don't wanna feel exhausted

13:57

and frustrated and angry

13:59

.

14:00

Yeah , yeah , absolutely . I will

14:02

say that my Instagram

14:05

I use only for business . So

14:07

there's there's maybe like

14:10

five people that I follow

14:12

on there like socially , just because when

14:14

I first started Instagram

14:16

, like way back when Instagram first was

14:18

created , I started because I didn't know what I was doing

14:20

. But ever since then I use

14:22

it just for business . So that means I only follow

14:26

like other businesses or things that are

14:28

kind of like minded . So it's very like inspirational

14:30

. When I hop onto Instagram in particular

14:33

, I don't I don't get anyone complaining

14:35

about this or that or it's all you

14:37

know motivational quotes or inspirational stories

14:39

or just tips or advice . So

14:42

my Instagram is just , by

14:44

design , very , very positive and uplifting

14:47

. Facebook took a little more work because I use that

14:49

socially , but mine's full

14:51

of beaches , beautiful

14:53

, lots of beaches

14:56

. I don't know if any of our Australian beaches , but

14:58

now that I'm saying this out loud next to my phone , I'm

15:00

sure that'll be on there the next time 100%

15:03

yeah , great . So

15:06

all this talk with mindset , which

15:08

I absolutely love you have another

15:11

topic that you you discussed

15:13

quite a bit , and that is aligning your values

15:16

with your health goals and

15:19

eliminating decision making . I

15:21

would love to hear everything you

15:23

have to say about this .

15:25

Amazing . This is my first step

15:28

go to . For so many things

15:30

, I think , whether we've got a health goal , a business

15:32

goal , whatever it might be , we really

15:34

want to just like dive into that action

15:37

taking , which is amazing . However

15:39

, there's a lot of foundational work you can do

15:41

prior to that that will

15:43

set the foundation for your success to come

15:45

. And aligning , first defining and

15:48

then aligning your values with

15:50

your goal at a key . So

15:52

for our listeners , who might not yet have

15:54

, I guess , elicited

15:57

their values , values are those

15:59

emotional states that you seek out . So

16:01

for me , their their freedom , integrity

16:03

, passion . Think of where you spend

16:06

your time and energy and

16:08

money . For a

16:10

lot of people , that might be love for family

16:12

. Anyway , those are your values

16:14

. The importance of aligning them

16:16

with your goal is , if

16:19

they're not , it's going to be really hard

16:21

to take the actions that you need to take to

16:23

achieve your goal . So probably

16:26

easiest if I give you an example . Let's

16:28

say my number one top value

16:30

is family , and

16:33

I have a goal that

16:35

needs me to get to the gym four days a week

16:37

. If I see that as in

16:39

conflict that action I need to take

16:41

to achieve that goal , if that is

16:43

in conflict of my value of family

16:46

, if I see it as meaning

16:48

that it's less time with my family

16:50

. It's going to be a constant battle . I'm

16:52

going to be constantly fighting myself

16:54

to get myself to the gym because I'm like

16:57

, oh , I could cuddle in bed with the kids

16:59

, the cats , whoever it is , and

17:01

so that's a constant battle . You don't need

17:03

to change your goal or your value , you just

17:05

need to change the way you see it . So perhaps

17:08

and it needs to be in your own words perhaps

17:10

you could see , you could envisage

17:12

the way that you're going to be when you're fit

17:14

and strong and healthy and you have all

17:17

the energy in the world to play with your

17:19

kids and spend time with your family , and

17:21

you're an amazing role model for them

17:24

. And in that way the value

17:26

is aligned and

17:28

, as I said , the decision making process

17:31

just becomes so much simpler

17:33

. You know , for me as a personal trainer , I

17:35

always kind of had the idea

17:37

that to have integrity , I

17:39

needed to look the part . I still

17:42

believe that , and so I don't decide

17:44

whether I go to the gym or not . I decided

17:46

early days that going to the gym was a necessity

17:48

, and then , each day , when

17:50

it's time to go to the gym . I don't have to think

17:52

, do I don't I ? I just think , yep

17:54

, aligned with my goals . I'm going to

17:56

do that and I save so much energy that

17:58

way .

18:00

Oh , that's great , and I think that's a missing

18:02

step that we don't . We

18:05

probably don't want to take the time to do

18:07

, but if you don't take the time

18:10

to do it , we get these ideas

18:12

of you . Know , I'm going to lose 10 pounds , I'm going to start

18:14

working out , I'm going to start doing this . We get really

18:16

excited at the beginning . We have all this motivation

18:18

to go and do , which is great , and

18:20

by all means , capitalize on that as much as you

18:22

can . But if you don't take that time

18:24

to look like what you're

18:26

saying look at our way , are we aligned ? Then

18:29

you're going to hit roadblocks and you're just going to

18:31

decide to turn around and not do it

18:33

because it's going to be too hard 100%

18:36

.

18:36

We all get that struggle straight time

18:38

, like maybe the first two weeks with Chocoblock

18:40

, full of motivation right , but

18:42

struggle straight is going to hit . When

18:45

it hits , you need to be super clear on

18:47

your why . It needs to be loaded

18:49

with massive emotional intensity

18:51

and , as we just said , it needs

18:53

to be aligned with your most important

18:55

values and that's what

18:58

you're going to fall back on to pull you through

19:00

when you hit those tougher

19:02

times that we all do .

19:04

Yeah , yeah , and I'm even going to throw this out

19:06

there If you're someone that has some

19:08

kind of a goal that you've been working

19:10

towards now whether it's fitness

19:13

, health , eating habits or financial

19:16

, career , whatever your goal is if you

19:18

are feeling like you're hitting that roadblock

19:20

now , so stop

19:22

now and see , do this exercise

19:24

like Kate's explaining here . Just

19:27

sit down with a notebook and just right at the top

19:29

of the notebook , why am

19:31

I ? What's the problem ? Why am I

19:34

hitting a roadblock ? What is the roadblock ? How do I feel

19:36

about this ? And then see if you can start to see

19:38

what kind of rises to the surface here in

19:41

terms of your values , is

19:43

it ? Well , I thought I was going to go to work , go

19:45

work out every day , but I'm away from my kids

19:47

and that makes me feel guilty for not being with my

19:49

kids . Okay , now you know you

19:51

can't fix it , you can't

19:54

tell you know what the problem is , right ?

19:56

Yeah , you can reframe how you think of it

19:58

, though , like I remember , I always

20:00

used to get sad as a little kid when I heard ambulances

20:03

. I was like , oh my God , scary ambulances

20:05

. And my mom , you know she

20:08

said , katie , someone's going to be really happy

20:10

to hear that siren , as I

20:12

was when you were a baby and nearly choked on

20:14

your own vomit and I was like , you're

20:17

so bright , I hear the siren , someone

20:19

else is going to hear it and they're going to be so relieved

20:21

that help is coming . And that was an instant

20:23

reframe . The situation didn't change , but

20:26

the way I looked at it changed to a much

20:28

more enjoyable way to look at

20:30

it .

20:31

Yeah , yeah , absolutely , um , probably

20:34

. Oh gosh , I

20:36

think this is true and I hate it at the same time

20:38

. Like anything can be reframed . Like

20:41

even you know the person you hate

20:43

the most , the most crazy

20:45

. You can reframe and figure

20:47

out how , how you can actually

20:49

handle being around that person

20:52

. It's not fun .

20:52

You can do that . You

20:55

can also use them as an anti mentor . So

20:57

mentors are amazing . They're the person you aspire

21:00

to be . The anti mentor

21:02

is the person you don't aspire to be

21:04

. So there are value as well

21:06

, right , Just less less time

21:08

spent with them is probably better .

21:09

Yeah , yes , love that , love

21:14

the anti mentor . There we

21:16

go , yes . So now

21:18

I have another question , because I know this is something

21:20

that you speak on , but this is

21:22

chosen for personal

21:25

reasons . So let's talk

21:27

about becoming a morning person

21:29

, because that's something

21:31

for me that has not

21:33

always been . It's never been easy

21:35

. It's never been easy in the past , but I

21:38

am open to the idea that it could

21:40

be easier in the future , perhaps

21:42

with some reframing , but I feel like it's going

21:44

to take slightly more than just reframing

21:48

for me . So what have you got ?

21:51

Amazing . Well , I will say , even though I'm very

21:53

much a morning person . Now , in

21:56

my first flat as

21:58

an 18 , 19 year old , which was not

22:00

so affectionately known as the cesspit

22:02

, I was very much not a morning person . I'd

22:05

roll out of bed at 11 am every day . So

22:07

we can change , mindi . There is hope for you . It

22:10

might be easier for some than what it is for others . However

22:13

, first of all , a bit of tough love , I would say stop

22:16

making excuses . So whatever

22:19

is holding you back , how you are spending

22:21

your time in the evening

22:23

, when you're staying up too late , which

22:25

makes it harder to become a morning person

22:27

is that more important

22:29

than the way that life is going to be and the things

22:31

you're going to achieve , if you could get up fresh

22:33

and full of energy and well rested to

22:36

power into your day every single day

22:38

? So the stop making excuses genuinely

22:42

is first step . Second

22:44

step you can't get up earlier

22:46

unless you go to bed earlier . So I

22:48

always suggest to my clients think of the ideal time

22:50

that you want to get up , whatever

22:52

it is , say 6 am the ideal best

22:55

you time and then track

22:57

back from there how many hours sleep you

22:59

need 7 or 8 , whatever it is , that

23:01

is the time that you need to go to bed and

23:04

start small . Don't aim to go to

23:06

bed two hours earlier and get up two hours

23:08

earlier . Start just 15 or 30

23:10

minutes and progress as you

23:12

feel able . The third

23:14

step is to design a morning routine

23:17

, so something that you look forward

23:19

to , something really good . I recommend

23:21

just three to five steps . You know

23:23

, for me , I'm trying to inject more fun

23:26

into my life . I can tend to be a little

23:28

bit of a workaholic . So step one

23:30

is to play with the cats . There are two cats in

23:32

the house and just play with the cats , don't rush

23:34

it . They're so excited to start the day . We

23:36

could model that a little bit more . So

23:38

I get up at 4 am by choice . I play

23:40

with the cats . Number two is meditate . So

23:43

whatever it is for you , it might be journaling

23:45

, whatever it is kind of calm

23:48

and sets the tone for the day for

23:50

you . Number three is

23:52

I start with my two most

23:54

important or my most important tasks . I

23:56

plan that a night before . Super

23:59

important to be effective in your morning

24:01

is to plan it at a day before

24:03

. The number of tasks , I

24:06

order priority and I also set

24:08

like a time block next to them as well . So

24:10

I walk and work in body 500 bucks

24:12

. The last step for me is to

24:14

walk the gym along the

24:16

river . I'm going to be listening to a podcast , probably

24:19

as well . So the main thing is something

24:21

that you look forward to . These are all nice things

24:23

in my day . The way you start

24:25

the day is pretty much the way you

24:27

mean to continue . So you definitely

24:30

don't want to start it by hitting snooze and telling

24:32

your body now we don't want to get up , let's

24:34

go back to bed .

24:37

Yeah , that's exactly how

24:39

I start my day every single

24:41

day . I snooze

24:43

for a ridiculous amount

24:45

of time and I'm even one of those like

24:47

, once it hits a certain time

24:49

it's like , okay , do I

24:51

have to shower this morning

24:53

? Can I shower later

24:56

? Can I get an extra 10

24:59

minutes now ? What

25:01

do I have going on in my schedule this morning ? Can

25:03

I move some things so that I can sleep

25:06

? Can I go back to bed after the kids

25:08

are gone ? Like it's ridiculous

25:11

.

25:13

And actually that's another really good point . We're

25:15

not all going to have like . There are seasons

25:17

in your life , right , and depending on how old

25:20

your kids are , you know you

25:22

might not have the perfect season

25:24

of sleep and the perfect morning

25:26

routine . You're probably not

25:28

going to . However , it is really worth

25:31

thinking about what would be as

25:34

ideal as you can get it right now

25:36

and getting clarity on that , jotting

25:38

it down . If it's there , at

25:40

least you know what you're striving for . You're not going

25:42

to hit it 100% of the time , but you're probably

25:45

going to get closer to it and

25:47

you're going to give yourself a much better chance

25:49

of getting there from time to time .

25:52

Yeah , I think that's a really good point about

25:54

if you're somebody like me . That's kind of

25:56

a I get sucked into the

25:58

all or nothing , and I know a lot of people are like

26:00

this . So if I can't do it perfectly well , then

26:02

I just won't do it at all . So in

26:04

my head if I have this idea of what the

26:07

perfect morning routine would look like

26:09

for me , but I can't do

26:11

that because , like you say , season of life , people

26:13

with newborns or really small children

26:16

like you're not in

26:18

charge of your mornings at all . I

26:20

mean , you might think you are and then they switch their sleep

26:22

schedule . I'm a little bit older but I still

26:24

have to get them up and get them ready

26:26

for the day , and that's part of my

26:29

morning routine is that

26:31

which is not my ideal morning at

26:34

all getting kids up and out the door . So

26:36

I think that's an important point to just honor

26:38

where you're at , the kind of the

26:41

non-negotiables . Like I have to get my

26:43

kids up . I mean they're not going

26:45

to do it themselves . I need to help get

26:47

them out the door , so , even though that's not part of my morning

26:49

routine , except that , but

26:51

how can I make this as close

26:54

to my ideal morning as possible

26:56

?

26:58

I think that's a really good point . Lower

27:01

the bar to raise your chance of success right

27:03

. Make it just as easy as what

27:05

is a simple step forward for you , knowing

27:08

that once you've got that nailed , you can upgrade

27:10

it right . We don't need perfection from the get-go

27:12

In fact , that's hardly ever the

27:14

case right , it's just about

27:16

you know you're going to take this morning routine

27:18

for a spin , you know , try it out and you're

27:20

going to upgrade it when you feel ready

27:23

.

27:23

Yeah , we don't need perfection from

27:26

the get-go . Kate just said it . I want everybody

27:28

to hear that again , and

27:30

that's true . That's true if you're like me and

27:32

just not great at mornings

27:34

yet . Yeah , I say yeah because we can make it

27:36

through , yeah , good . Or

27:39

maybe you're , you know , struggling

27:41

to get to the gym five days a week , or whatever

27:43

your goal is . You don't have to be

27:45

perfect yet , but just taking every

27:47

, every time you do it as

27:50

a win , and then stopping after

27:52

a little bit and assessing okay , why

27:54

is this not going better ? And maybe it's

27:56

because you need to do some reframing . So

27:58

there we just came full circle .

28:01

And the really important hidden

28:03

benefit with that approach right there

28:06

is you are starting to believe that I'm

28:08

the person that does this . So even if you

28:10

get up 15 minutes earlier , or

28:12

even if you go to the gym three days a week

28:14

or do just a 15 minute workout

28:16

, you start to believe that I

28:18

am the type of person that does this workout

28:21

, rather than I am the type of person

28:23

that always skips my workout . What

28:25

you focus on is expand . So if you're

28:28

believing I'm terrible

28:30

at morning routines or I

28:32

hate the gym I never get to the gym you're

28:34

going to be reinforcing that . So just

28:36

really start . So easy

28:39

it's almost hard to miss .

28:41

Yeah , yeah , that's so important . I'm glad you

28:43

mentioned that . Your sense of identity

28:45

, who you think you are , is so

28:47

important , and that's really tricky

28:50

to navigate at the beginning of a new goal

28:53

, I think . So let's say that you're someone

28:55

that's never worked out a day in your life

28:57

and you're now suddenly

28:59

saying I'm a person that works out . That's

29:02

just part of who I am . I work out every day . Part

29:05

of you is going to go no , you don't . At

29:08

the beginning or at the uncomfortable times , a

29:10

loud part of you is going to say no , you

29:12

don't . You don't know how to do this . Look

29:15

at your past Like you've never worked out your

29:17

20 pounds over . What are you talking about ? Look

29:20

at your bank account you don't know how to save money . What are

29:22

you talking about ? All

29:25

of those things ?

29:26

You consciously reframe them , even

29:29

though it seems a little bit manufactured

29:31

, until it doesn't feel

29:33

so manufactured , until it becomes , you

29:35

know , much more natural , simple and

29:37

sustainable . And we've all been there

29:40

. I can remember being there with fitness . I

29:42

was there with judgment . As a young person , I

29:44

was really judgmental , and

29:47

judgment , like many things , is reflected back

29:49

at you . So the more you put out into the world , the

29:51

more you receive back not fun

29:54

, and so I consciously

29:56

made an effort to reframe

29:58

. Every time I made a judgment , I would

30:00

think of a more compassionate choice

30:02

, and then eventually

30:05

it didn't take that long actually , but eventually

30:07

that became more natural and

30:10

wow , again we're back to a more effective

30:12

and fun way to live .

30:14

Yeah , yes , absolutely . I

30:16

have a oh

30:19

. I guess I assign in my office

30:21

here . It's large , otherwise I just hold

30:23

it up for you . But I

30:25

hand wrote it myself . It came to me during

30:27

a breath work session , of all things . I

30:30

just kept seeing it over and over again and

30:33

it was three statements

30:35

. One was I can , and

30:38

the second was I will and the third

30:40

was I am . Sometimes

30:42

it's too hard to say I am

30:44

, sometimes like we say , it feels

30:46

like a lie , but I could

30:48

think well , I can . But

30:50

you don't want to get stuck and I can for too

30:52

long , because that pushes things off into

30:55

the future . Well , I can become

30:57

a person that does XYZ . Then

31:00

you , as quickly as you can , shift

31:02

into the I will stage . I will , I

31:04

will do this . But again , that's still putting it

31:06

into the future . But that helps propel you

31:08

into the I am , where you can actually embody

31:10

it and believe it . But it

31:12

ain't easy . It takes conscious

31:14

effort , but we can

31:16

get there . So I too can become

31:19

a morning person . Is this what you're saying , kate

31:21

?

31:21

You can indeed . I have 100% faith

31:23

in you for sure .

31:26

Awesome . Well , I feel like I have a few more

31:28

. I don't know . Every time I talk to somebody , I

31:30

get a little bit more , a

31:33

little nuance of something where . Ok

31:35

, if I try this . So I've

31:37

got some more tools now in my toolbox . We'll

31:41

see how it goes here . Kate

31:44

, I have just one more question

31:47

for you , and that question

31:49

is my question of the month . Actually

31:51

, I think it's been two months now , but it's a good question

31:53

, and I ask everyone this question

31:55

. I love to hear the answers . What's one

31:57

thing that you wish everyone

32:00

on the planet would do in regards

32:02

to their own well-being ?

32:04

I love this question . I

32:07

would say I wish everyone on

32:09

the planet would treat your body

32:11

like you're on a team . You're

32:13

on the same team and all

32:15

you want for it is the very

32:18

best . And so I mean

32:20

that in relation to your self-care

32:22

, your self-talk , in relation

32:24

to your exercise , which can

32:27

be precious to me time rather

32:29

than punishment . In relation

32:31

to your nutrition , which can

32:33

be about abundance , never

32:36

about restriction . So

32:39

, again , it's a supportive

32:41

, effective , loving relationship

32:43

with your body and with you

32:45

, which might sound a little bit weird , but

32:48

I'm rolling with it , Rather than a fight

32:51

or a struggle or a restriction

32:53

. That's what I wish for

32:55

everyone .

32:56

Oh , I love that , and it's kind of like

32:59

your opening story talking about being an

33:01

angry vegan . When we put up those fights

33:03

and those restrictions and those barriers

33:05

, that puts a lot of tension in

33:08

our lives that we've created

33:10

. But when you can approach it

33:12

more with love , you

33:14

just you're going to feel better on the inside

33:16

and the out . So I love that idea

33:18

. Our physical bodies some

33:21

people like to be super

33:23

spiritual and , oh , the physical

33:25

doesn't matter . Well , but it does , though it

33:28

all matters . We are

33:31

spiritual . I think we're spiritual beings

33:33

having a human experience . But we're having a human

33:35

experience in this body that you're in right now

33:37

. So how you take

33:39

care of that body really is going to affect

33:41

how you show up in the world in every

33:43

single possible way . So the sooner

33:46

you can get to a part where you

33:48

can love and accept that body and you can

33:51

work with that body , it's going to pay

33:53

you back and you're going to be able

33:55

it'll just become second nature and you'll be able to do

33:57

all these other wonderful things out

33:59

in the world that you came here to do . So

34:02

I love , love that , that approach

34:04

.

34:05

That's so well said . Whatever you care most

34:07

about in the world it might not be health and

34:09

fitness , it probably isn't and fair enough

34:12

to . However , whatever you care

34:14

most about , your body will help you

34:16

get there and stay there more efficiently

34:18

and effectively and joyfully . So

34:20

well said .

34:21

Yes , oh , absolutely Love that . Well

34:24

, kate , thank you so much for being on here today

34:26

. I have just taken

34:28

away so many little nuggets of wisdom from you

34:30

, and I'm wondering if

34:32

people are interested in learning more about

34:35

you , where can they find you ?

34:37

Thank you , mindy , it's been so much fun . I've

34:39

had a blast . The best

34:41

place to connect with me is strongbodygreenplanetcom

34:45

. That's got links to

34:48

my health application website

34:50

, to the Planet Positive Journal that I wrote

34:52

last year . So , yep , strongbodygreenplanetcom

34:56

is everything me .

34:59

Awesome , very good , and they can listen

35:01

to healthification on your podcast

35:04

. I'm guessing pretty much wherever

35:06

we listen to podcasts will we find you there .

35:09

Absolutely . It is all over the place Very

35:11

good , Cool .

35:12

Well , thank you again , Kate , for being on the show

35:14

today my huge pleasure

35:16

, and everybody else . I

35:18

hope you gained as many nuggets of wisdom as

35:21

I did . If you did , don't

35:23

hesitate to reach out to Kate or

35:25

I . Let us know what your takeaways were

35:27

. Or if you're going to try and become a morning

35:29

person with me . Oh my gosh , I need a buddy Like

35:32

for real . If you want to

35:34

become a morning person with me , let's meet

35:36

up here and see if we can figure it out . But

35:38

I hope that , wherever you're at today , I

35:41

hope you're having a fantastic day and

35:43

I will catch you on the next one . That's

35:51

it for today , friends .