Cue the New You

Being in a rut can look different for everyone. Usually when I am in a rut it is because I am avoiding something, resisting, and kind of just aimlessly wandering. Going in a different directions, not accomplishing anything, and not clear on what I want. 

When I am in a rut I mentally and emotionally check out. What helps me the most get out of a rut is taking action. Doing something - whether that is going to a park and taking a walk, visiting my favorite book store or tea shop, calling a friend, cleaning just one room in my house. Getting up, stopping the overconsumption of social media, and doing something. 

When I'm doing things, the creativity juices start flowing, and then I get excited and motivated about working on this thing or doing that thing. Which leads me to creating more rather than consuming more. Then I get clear on what I want and understand where I'm going. 

So if you feel like you are aimlessly wandering around or feel like you are in a rut - neither sad or happy - then check this episode out! And let me know how you get out of ruts.

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This week is all about making decisions - not based off of fear or running out of time, but of trusting yourself and loving the reasons behind they why of your decision. 

I share some things I'm facing in my business, life, and in athletics. 

Cheers to processing emotions, and living your life the way you want to live it!

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Why is it that we are so hard on ourselves sometimes? 

I think it’s because we accept the negative thought as he truth versus challenging it and getting curious as to why we are thinking this thought about ourselves. 

My daughter had a bad gymnastics practice this week and it made her upset and frustrated with herself. 

And I was like, “Girl, I’ve been there.” So we talked about it that night and went through why she felt that way and was it actually a bad practice. 

I was letting her know that you can try on a different thought when you are feeling frustrated or not good enough in practice the next time. 

One way is to add “yet” to the end of a sentence. 

- “I can’t land this move.” Versus “I can’t land this move yet.” 

The first stops any curiosity and further evaluation of the situation. The latter opens you up to receiving feedback and receiving understanding as to why you haven’t landed this move yet. What can you do the next time you try this move? Maybe position your hands differently. Rotate your body earlier. Push from your shoulders more. 

Our brains like to answer questions. When we open ourselves up with adding “yet” to the end of a thought - our brains get to work to create a solution to a problem. 

It’s a simple trick, but effective. 

The next time you feel down about your performance in someway, get curious as to why you are thinking this. 

Why are you talking to yourself this way? Why are you treating yourself like this? Do you like treating yourself like this? If not, how do you want to treat yourself? 

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In Kindra Hall's book: "Choose Your Story, Change Your Life," she talks about her love of "The Wizard of Oz" and how in life you can create your own yellow brick road and build your own Emerald City. 

I break down ways you can start placing bricks down that will help you form your path and reach your goal. You do this by becoming aware of your thoughts, thought patterns, beliefs, and the stories you are telling yourself. 

Purchase Kindra's book here: https://www.chooseyourstorychangeyourlife.com/

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Go from not loving yourself, your body, your relationship with food, your toxic relationship with yourself to loving yourself, your body, having a good relationship with food, and breaking up of your toxic relationship with yourself. 

In this episode I give you two examples of how to use the Model - a universal truth - that will help you shift your thoughts and perspective about a circumstance. This is one of my favorite self-care tools - and I can't wait to share it with you! 

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This episode covers how to change a habit, what is the best mindset tool that has worked for me and my clients, and how we are continuously improving ourselves.

Listen to Andrew Huberman's podcast: https://www.hubermanlab.com/podcast

Listen to Natalie Bacon's podcast: https://momonpurpose.com/category/podcast/

Listen to Brooke Castillo's podcast: https://thelifecoachschool.com/podcast/

If you are ever in need of a boating wire harness manufacturer, be sure to check out Knox Wire Harenesses: https://www.knoxwireharnesses.com/

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Thought I would have some fun and have my first guest speaker on the podcast be my husband, Rob Brown! 

We discuss how he balances being a business owner, father, and husband all while taking care of himself and having hobbies, without sacrificing time or stress.

This is a two parter since we go off on tangents a lot, but there are a lot of little nuggets in here that can serve a range of people!

Enjoy!

To see more of our adventures: check his Instagram out: https://www.instagram.com/mulletmanmayhem/

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To learn more about CUE THE NEW YOU, go here:
https://merittrollinsbrown.com/cue-the-new-you-course/

I hope this episode lights a fire under your ass and you start taking the action you need to take in order to get to where you want to go and you can figure out who you are and who you want to be without self-sabotagingggg! 

Let's do this!

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Let's begin the New Year with finding your healthy. 

Let's create systems that help you achieve your goals. 

Let's create routines that start your day of with intent and clarity. 

Let's build sustainable, healthy habits that lead you to living your dream life. 

Be sure to check out my man - Dr. Justin Shinkle's podcast episode: "Is Foam Rollins Helping or Hurting Me?" over on Armor Radio Podcast, ep #27. https://podcasts.apple.com/us/podcast/armor-radio/id1674047369?i=1000638463665 

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Hey, my cuties. I hope everyone has had a lovely winter break and holiday season this far. Our house has been filled with cleaning schedules, family gatherings, dog sitting. Lots of laughter lots of cookies and making lasting memories together.  Today's episode is going to be short and sweet, and I'm going to be rounding up 23 lessons. I have learned in the year of 2023. And a highlight from each month of the year.  Which I think will be fun. 

I'll go over some epic adventures fails and wins. The joy of raising amazing kids.  Making genuine connections and having friendships blossom. In  the vital importance of self care and how each of these aspects have contributed to my growth for this year. 

 So let's go. Look at some highlights from each month and things I learned along the way.

Be sure to stay connected over on Instagram and TikTok for more self-care, mindset, fitness, and health content!

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Our brains are like computers who prefer to take the path of least resistance.  Often times this leads us to live a life we don't necessarily enjoy because we don't feel excited, motivated, driven, or passionate about anything. This episode goes over what is happening in the brain that makes us stay in our comfort zones, and learn how to try new things. 

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“Okay, I need to say this - healing is not becoming the best version of yourself. Healing is letting the worst version of yourself be loved. So many of us have turned healing into becoming this super perfect version of ourselves that is bondage right. That is anxiety waiting to happen. Healing is saying, every single version of me deserves love. Deserves tenderness. Deserves grace. When we can get to a place where we can see and empathize with every version of ourselves even the version of ourselves we can sometimes be ashamed of, that’s when we know we are walking in the path of healing.” - Kobe Campbell, LCMHC

I talk a lot about becoming your future self and show up as the person you want to show up as. That includes going on a self-care journey and learning how to heal. Learning how to not reject parts of you that you may not like or you feel ashamed about. It is learning how to shift your perspective about your experiences and how to think new thoughts and process your emotions. It isn't about being a perfect version of yourself. It's about elevating who you already are and accepting all of you.

Accepting the good, bad, ugly, messy, dysfunctional, weird, things about yourself. It's about letting yourself be seen and heard and understood. Self-care is about building your emotional resilience, nurturing your self-trust, and building your confidence and self-belief up. It's about learning, failing, making mistakes, and separating your feelings from your goals. Sometimes we mess up or say something stupid or immature - everyone does because no one is perfect.

Show yourself some love and grace and give yourself some TLC - tenderness, love, and care. You've got this!

Kobe's healing video: https://www.tiktok.com/t/ZT8m3MV5P/

PunkRockTeacher's feelings video: https://www.tiktok.com/t/ZT8m3X7aY/

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"Self-care is not self-indulgence, it is self preservation." - Audra Lorde

Mama’s I know we are the heart and soul of our families - we give and give to our kids, our partners, our house, our jobs, but when was the last time you really took a moment for yourself? When was the last time you felt relaxed, you felt joy, you felt great about yourself? From experience, it is so easy to get caught up in all the chaos, or comparing yourself to others, or the self-doubt, that self-care goes right out the window. But it’s crucial for our well-being: mentally, physically, and emotionally to check-in with ourselves and make sure we reconnect with who we are and who we want to become. 

I cannot repeat this enough - self-care is not selfish. It is indeed a necessity. It rejuvenates our minds, bodies, and spirit. It helps fill our cups up. When we have a full cup, we can give more to those around us. When we take care of ourselves, our cups get fuller and fuller and fuller, and we can start spilling our cups over into other areas of our lives. 

When was the last time you really felt emotionally, mentally, or physically full? Have you ever been burnt-out as a mom? Stressed? Overwhelmed? Ever felt not good enough? I've been there too. I struggled for years not feeling like myself, feeling lost, and I wasn't present as a mother or a partner. It wasn't until I was desperate for change that I stumbled upon life coaching - and that rabbit hole (6 years later) led me to a life of caring for and caring about myself. 

Establishing a self-care routine, especially as a mom, will help you: reduce stress, improve your emotional resilience, increase your energy and mood, you will start to love yourself and your body, you will yell less, create a simple and realistic cleaning routine, have more patience with kids and your partner, let go of mom guilt, and overall have a more positive mindset. And think about what this shift can do for your kids, for your family dynamics. 

It is my mission in 2024 to help 1,000 moms give back to themselves through self-care. 

Remember, you deserve the time and care for yourself that you give to others. You are doing a great job.

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The feeling of enoughness - being "good enough," "skinny enough," "funny enough," "inspiring enough," stems from not believing in yourself and attaching too much weight to a result you want in your life. 

And when you don't feel _________ enough, how do you feel about yourself? What thoughts are you thinking? What actions are you taking? Is your self-worth wrapped up in your enoughness?

When we are feeling not enough - we are judging ourselves, feeling guilt and shame, and beating ourselves up. Which turns into an endless, negative mind game. 

I think a lot of times people don’t feel enough because of fear or because they are falling short of other’s expectations and their own expectations. It’s like falling into the compare and despair trap.

When you stop comparing, hoping, wishing to be enough, you are better able to receive the good that is coming your way. You can start visualizing or manifesting what you actually want in your life. You start reshaping how you feel about past experiences and who you want to become in the future. And you don’t need to know the how part of it, you need to understand the who part - who are you becoming? 

You can’t start becoming the new version of yourself with your past thinking patterns and past behaviors. You have to learn the tools that help you: uncover your thought patterns, improve the relationship you have with yourself, process emotions, gain insight into why you think the way you think and behave the way you behave, create healthy and sustainable habits. 

This is exactly what I teach my clients and what I am offering for you. If you want to learn more about these tools and more, I am opening my 6 week course for a short amount of time, and I invite you to come work with me as we start rethinking habits with simple strategies. The course goes over mindset tips and habit hacks, you will receive a workbook to help further nurture your understanding of yourself and of who you want to become, and you will be invited into the private Facebook group where discussions happen, questions get answered, and there will be a resource and recommendations vault for you.

And you may be wondering what zebras have to do with being enough? To find out, you'll just have to listen to the episode!

Head on over to: http://merittrollinsbrown.com to learn more about the "Cue the New You" course!

Cheers! 

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“Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems” (p 27 “Atomic Habits” James Clear).

A lot times we go through life on autopilot. We think the same thoughts, behave in the same manner, and have the same results. When you want to change a result in your life like: make more money, lose 20 pounds and keep it off, buy a house, or find a partner, people often try to change everything at once.

Instead, what we need to do is breakdown our goal, and start improving one habit. If you want to lose weight and keep it off because you are tired of yo-yo dieting, you may want to improve your exercise routine. So you start walking one mile a day, three days a week. After a few weeks of walking, you may feel better because your mood has improved, you are getting more tired from walking at night so you tend to fall asleep faster, which means you are getting more sleep, which means you have more energy the next day, which means you get more things done.  When you get more sleep, you have less cravings. When you have less cravings, you can create a healthier diet. Catch my drift? 

This is known as creating a snowball effect with habits. You can look at the Health Trio: Exercise | Diet | Sleep. When you improve your exercise habits, you will start to improve your sleep habits, then you start to improve your diet habits.  In this episode I go over the Health Trio, as well as the Routine Trio. 

Admiral William H McRaven talks about if you want to change the world, make your bed in the morning. This creates a small win in your brain, and if you do it in the mornings, before checking your phone especially, then your brain is going to crave another small win. And another small win. Remember how I said the more you do something, the more you do something? That’s partly due to Hebb’s law, “What fires together, wires together.” Which basically means you are creating neural pathways when you are doing more of something. 

So what habit are you going to improve? 

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"Several studies show a correlation between disorganization, clutter, and mental health conditions, including, depression, anxiety, and stress. Messy environments can cause frustration, helplessness, and feeling overwhelmed. Excessive clutter often leads to feelings of shame, hopelessness, and guilt." (PsyhologyToday.com) 

I have spent years, years getting to this point in my life where I’m not overwhelmed with house work. I’ll give you my number one secret. You ready? Own less shit. That’s it. I’m not talking be a bare minimalist, but have a manageable amount of things. Start being intentional with what you buy, what you bring into your home. 

For years I tried a cleaning schedule, I tried buying bins to keep organized, but then I wouldn’t feel motivated to clean or I was in a rush and didn’t put things up where they belonged, and then everyone’s a mess again. It’s like yo-yo cleaning. You start decluttering, you start feeling better about your space your environment, but then something comes up or something happens, and you revert back to your old cleaning tendencies and behavior and what was once clean sand organized is now not. So you took 2 steps forward and 10 steps back. And you think well this particular cleaning schedule or routine just doesn’t work, so you browse Pinterest to find another one. And you give that a try, and the cycle continues. And the frustration and stress slowly build up overtime. And then you become bitter about your home. Not liking anything, not liking your clothes, not wanting to do the dishes again or dust or take the trash. Because you’re tired of the problem not being solved and not improving. 

So I want to go over more of the psychology behind Decluttering and organizing, rather than a How to Declutter tutorial or How to become more organized. If you didn’t have clutter, what would your life look like? How would you feel? What would you think about yourself? About your home? About your belongings? If you became an organized person, how would this impact your life? What would change? How would you feel? 

Ask yourself are these two end results possible? Why or why not? Yes it’s possible for me to have a decluttered space and keep it decluttered, and it’s possible to become organized. Or no, it’s not possible for me to change my decluttering ways and I’ll always be a hot mess.

*The PDF Link to the questions for this podcast episode are attached here:
https://drive.google.com/file/d/1TPvalF5orRB-T05pKu1QNptqDsCm1X0c/view?usp=sharing

*Be sure to download the file and not open in the browser.

Psychology Today article: (https://www.psychologytoday.com/us/blog/the-resilient-brain/202302/the-many-mental-benefits-of-decluttering#:~:text=Several%20studies%20show%20a%20correlation,shame%2C%20hopelessness%2C%20and%20guilt.) 

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Hey Cueties!

Let me introduce the new season of the Cue the New You podcast! Super excited about this season. Very grateful to be back and podcasting after a hell of year. In this episode I go over what I will be teaching throughout this podcast - focusing on:

- The Habit Loop by Charles Duhigg
- Identity Shifts with James Clear
- Thought Patterns by Brooke Castillio
- Self-Belief/Trust/Love

I go over how our brains are preprogrammed due to our ancestors having to survive, but how we are letting our primitive brains take over our life, instead of using our prefrontal cortex.

If you are wondering how you can break a bad habit, learn how to shatter self limiting beliefs, learn how to trust and love yourself, create new routines, and achieve any goal in your life, as well as getting some fitness inspo, then you've come to the right place!

XOXO 

Let's stay connected:

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Email: Mailto:admin@merittrollinsbrown.com 

Email: admin@merittrollinsbrown.com

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James Clear is the author of "Atomic Habits" which explains the process of how to change your habits and shift your identity in order for these new habits to stick.

Growing not only in my personal life, but in my business, I've been solely focused on the mindset work of change. I've neglected teaching and looking at the action part of creating new results.

This week's podcast you'll hear me read from "Atomic Habits" second chapter about the Identity-Based Habit and the Outcome-Based Habit process. Combing this habit work with my mindset work is a game-changer.

I also highly recommend following Shelby Sacco on Instagram and TikTok because she teaches all about how to become that "It Girl" and change your habits.

https://www.instagram.com/shelbysacco5/

https://www.tiktok.com/@shelbysacco5

You can get James Clear book here: https://jamesclear.com/atomic-habits

You can grab Norman Vincent Peale's book, "The Power of Positive Thinking" here: https://www.amazon.com/Power-Positive-Thinking-Norman-Vincent/dp/0743234804 

Hope you enjoy this tidbit from "Atomic Habits" and be sure to keep your eyes peeled for my new 6 week course: Putting You Back Into Routine: You will learn step-by-step how to rewire your brain, learn how to love yourself, learn how to achieve goals, and learn how to create lifelong healthy habits in order to become your best self. 

Cheers!

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Email: admin@merittrollinsbrown.com

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If you are in a season of struggle, come as you are to this podcast. Last week's episode I broke down talking about the fear of never living up to my potential and not feeling good enough. 

After that breakdown, I started building myself back up again. It's not always easy climbing out of a negative mindset hole, but it is possible. 

Que the possibility is the tagline for The Mindset Maintenance Community because it is the first step of change. Imagining what is possible for you, for your future self. Who do you want to be? How do you want to live your life? 

Once you open that door of possibility, your belief in yourself and abilities start to grow. And you start watering the seed of your future. You learn mindset tips, tricks, and hacks that will help you maintain your course. Because you are the one who leads your life - not so-and-so, not your parents, not your kids, not your brain - you. 

So drop the excuses, stop wasting time, and start living your best life. 

If you're struggling, it's okay - find help, find support. 

I am here for you as well.

Much love to you! 

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