Transforming Habits: Unleash Your Brain's Power for Lasting Health and Wellness
Welcome to My Journey and Yours
Hello and a warm welcome to all the new faces and cherished regulars! I'm thrilled to share a bit of my story, especially if you're just getting to know me. My journey has been anything but straightforward, yet every twist and turn has shaped who I am today—a coach dedicated to helping women like you embrace and overcome their own challenges.
Once bound by a fixed mindset, my early career in the corporate world was a mix of high achievement and high stress. I was a recovering perfectionist and people-pleaser, often measuring my worth by my productivity and appearance. This toxic blend of overworking, dietary restrictions, weekend overindulgences, and unresolved trauma from past abuses led to a life lived in constant fight-or-flight mode.
Chronic health issues were the wake-up call I needed to overhaul my lifestyle completely. I dove deep into the worlds of nutrition, fitness, and mindset, gaining qualifications from field-leading experts. The transformation was profound—I became healthier, fitter, and stronger than ever before.
My success in rebuilding my life propelled me into coaching, then later into roles that further tested my boundaries and integrity, working alongside a CEO who pushed me to the brink, until I chose to step away from a path aligned with my values. Today, I'm here, coaching incredible women who are on their journey to love themselves and their lives. I feel truly blessed.
Life as a Mum and Military Wife
On the home front, I'm a mum to my vibrant 2-year-old daughter, Lottie, and a military wife, which brings its unique set of challenges. My postpartum journey involved shedding 55lbs and regaining my strength, and some, all while managing on minimal sleep—Lottie hadn't slept through the night for over two years, until last week! My husband, stationed three hours away, is only home on weekends, leaving me to balance solo parenting with running a business during the week.
A Personal Reflection
Yesterday was particularly hard as my husband left for a six-week assignment. The house felt immediately emptier, knowing both my daughter and I would miss him dearly, and I faced the prospect of no weekends off from parenting—a time I usually rely on for much-needed rest due to my chronic health conditions.
A decade ago, I would have turned to food for comfort—chocolate, cakes, cookies, sweets, alcohol - a plethora all in one sitting. But yesterday, my solace came from an unexpected source: exercise. It was a visceral NEED, reminiscent of past cravings but now directed towards something truly beneficial. A need I expect you have felt as you’ve turned to food for comfort yourself. Just take a look below what I would consume in a day, as well as my normal meals. Every single last thing. It’s not a pretty sight.
This shift didn't happen overnight. It was the result of years of small, consistent tweaks to my behaviours and mindset, each magnified over time.
The Science Behind Behaviour Change
Behaviour change is a dynamic and comprehensive process, grounded in psychological and neurobiological research. Understanding the mechanisms behind it can empower us to make lasting changes. Here's a deeper look into the scientific principles that guide effective behaviour change:
Neuroplasticity: Our brains have the remarkable ability to reorganise themselves by forming new neural connections throughout life. This plasticity means that when we consistently practice new behaviours, we literally rewire our brains to support these habits. According to systematic reviews, engaging regularly in a new activity can strengthen neural pathways that make the behaviour feel more natural and less forced over time.
Self-Determination Theory (SDT): This theory posits that people are more likely to engage in a behaviour change if they feel that the change supports their intrinsic goals and values. Autonomy, competence, and relatedness are key components of SDT and are crucial for sustainable change. By aligning new health behaviours with personal values and ensuring they are competent in these activities, you are more likely to maintain these behaviours long-term.
The Habit Loop: Charles Duhigg, in his exploration of habit formation, outlines a simple but powerful framework known as the habit loop, which consists of a cue, a routine, and a reward. Systematic implementation of this loop can help form and strengthen new habits. By identifying cues that trigger unhealthy behaviours and substituting them with healthier alternatives that provide similar rewards, you can form new, beneficial habits.
Incremental Theory of Intelligence: This psychological theory, supported by numerous studies, suggests that individuals who believe that their abilities and intelligence can be developed (a growth mindset) are more likely to succeed when facing new challenges compared to those who believe their abilities are fixed. Applying this to behaviour change, fostering a growth mindset can enhance an your resilience and persistence, key factors in adopting new healthy behaviours.
Behavioural Economics: This field examines the effects of psychological, cognitive, emotional, cultural, and social factors on the decisions of individuals, suggesting that small changes in the environment can significantly influence behaviour in predictable ways. For example, placing healthier food more prominently in the fridge or scheduling automatic reminders for physical activity can effectively nudge better decision-making. These things seem SO easy, and yet they really do help.
Integrating Science into Daily Life
These scientific insights not only help explain why changing behaviour can be challenging but also provide a roadmap for making sustainable changes:
Embrace Small Changes: Begin with manageable modifications that don’t overwhelm your daily routine but progressively lead to significant health improvements.
Foster Consistency: Consistently reinforce new behaviours with positive feedback loops. Use reminders, set specific goals, and track progress to maintain motivation.
Develop a Growth Mindset: Remind yourself that every effort, every small change, contributes to developing new, healthier neural pathways. Encourage a mindset that views setbacks as natural parts of the learning process.
Utilise Environmental Cues: Strategically alter your surroundings to support your goals. This could be through visual cues, setting up physical spaces conducive to exercise, or preparing healthy snacks in advance.
By understanding and applying these principles, you're not just changing a habit; you're transforming your mindset and reprogramming your brain to align with your healthiest self. This is how you achieve your weight loss goals long term. By focusing on the habits and behaviours that make that happen.
If you’re looking for tailored guidance and support as you navigate your path toward these changes, my coaching program might be just what you need. Together, we can tap into the power of your brain’s adaptability and turn your aspirations into everyday realities.
