#75hard

Emotional Intelligence 2.0

Book by Jean Greaves and Travis Bradberry

We are talking about the first skill of emotional intelligence Self Awareness.
What is it?  How do you get it?  Why should you have it?
Can you hear your feelings?  Do you know what is coming when you start to get upset?
You can tune into yourself and get more in touch with your emotions today!
Listen for more!

We made it the day 25 of 75HARD round 2!  Listen for details!

We are at it again!  We are so excited to share our journey with you this time!  You have been with us through the Levels of the Live Hard Program, but we did 75Hard before this podcast was born in 2021!  

In following 75Hard, we gained the strength and inspiration to start a podcast, move to a new state and start new jobs!  Now we are looking to do some different coaching opportunities with YOU!  

Do you want something more in your life?  Do you feel like you are constantly missing something?  Do you just want to improve your grit and mental toughness?

#75Hard is a great start!  Listen for more!

Thank you to Andy Frisella and https://andyfrisella.com/pages/75hard-info for giving us the tools to change our lives and the lives of so many!

Thank you and don't forget to Walk It Off

Little wins, lots of confidence. That's how Jasan approaches New Year's Resolutions and the promises he makes himself. Identifying challenges to develop practical plans for overcoming them: You're doing it right. In Episode 64 of The Julius Filez, Jasan shares how he learned this fundamental concept to create healthy habits that outlast the test of time.

• What is a macro? - micronutrients the building block of nutrition. They are proteins, carbs and fats. They are what fuels our body they are essential  your body can't make enough of them or it can't make them period.
• PROTEIN -  Think meats, beef, chicken, seafood, dairy, eggs, plant based ( not complete proteins though) combine them
• PROTEIN- 4 kcal/gram, W-20-30 G/meal, M-30-40 G/meal, over protein myth- certain diseases (kidney) issues is the exception- talk to your -MD or RDN
• PROTEIN- will help you maintain lean muscle mass while losing weight, muscle is the most calorie active and will raise your RMR.
• CARBS- they are not the enemy, think whole grains, pastas, rice, potatoes... also fruits and veggies are carbs. F & V contain fiber which is needed for poopin.
• CARBS- 4 kcal/gram, they are 1 of 2 main fuel sources for the body, they are your brains preferred fuel source, they break down easier ( for the most part) .
• CARBS- it is the over consumption of simple and processed carbs that are the problem, not simply carbs
• FATS- think Avocado, cheese, whole eggs, nuts, fatty fish, full fat yogurt
• FATS- 9 kcal/gram, minimums- W40 G/day M50 G/day, they are essential for your body to function, your body cannot make them. They are the other fuel source for your body,
• FATS- you need fats for hair, skin nails and cell membranes and vitamin absorption A, E, D & K.
• FATS- avoid trans fats (fried food, margarine, vegetable shortening) when possible,  saturated fats use sparingly ( high fat meats, high fat dairy,  tropical oils).
• FATS- Good fats, monounsaturated (Avocado,  olive oil,  nut butters) these can actually help improve your health by lowering cholesterol and helping with cardiovascular health. Polyunsaturated fats (fish oils) EFA's Omega-3s and 6s
• FATS- omega 6s are good but we over consume them.

Candy's quote- "By choosing healthy over skinny, you are choosing self-love over self-judgment. You are beautiful" Steve Maraboli

Some of our resources, others could not be shared due to copyright stuff and or not having the permission to share.

https://www.healthline.com/health/heart-disease/good-fats-vs-bad-fats

https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#TOC_TITLE_HDR_11

https://www.healthline.com/nutrition/what-are-macronutrients#functions

https://open.spotify.com/episode/5mvzEn3FYxsRy24A5wjAPo?si=-5EduL8rRh-93czm7uansg&utm_source=copy-link
https://open.spotify.com/episode/2ZNckWDYvMYK8ka7Mz7kLF?si=UHpQqCb6R06mb9yh2G7MrA&utm_source=copy-link

WALK IT OFF!--- This episode is sponsored by · Anchor: The easiest way to make a podcast. 

https://anchor.fm/app

Chandler is out again! However, Matt and Jon have got you covered! Today we discuss the importance of Planning your day, time blocking  and daily routines. We discuss everything from the importance of starting your day the right way, #75hard, Time blocking for success and even what we do every night to prepare for the next day! This is an episode you don't want to miss!!! 

    Episode 27: Book Report on Atomic Habits to Improve Your Motivation!

Atomic habits main ideas:

1. Habits      are the compound interest of self-improvement.

“Success is the product of daily habits—not once-in-a-lifetime transformations.”

1. If      you want better results, then forget about setting      goals. Focus on your system instead.

“Goals are about the results you want to achieve. Systems are about the processes that lead to those results.”

1. The      most effective way to change your habits is to focus not on what you want      to achieve, but on who you wish to become.

“Outcomes are about what you get. Processes are about what you do. Identity is about what you believe.”

1. The      Four Laws of Behavior Change are a simple set of rules we can use to build      better habits. They are (1) make it obvious, (2) make it attractive, (3)      make it easy, and (4) make it satisfying.

“The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible.”

“Any habit can be broken down into a feedback loop that involves four steps: cue, craving, response, and reward.”

“Focus on taking action, not being in motion.”

1. Environment      is the invisible hand that shapes human behavior.

“Make the cues of good habits obvious in your environment.”

“One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.”

1. How      to break a bad habit: (1) Make it invisible (2) Make it unattractive (3)      Make it difficult (4) Make it unsatisfying

“Highlight the benefits of avoiding a bad habit to make it seem unattractive.”

To buy the book! 
https://amzn.to/3RAG6wE

If you are interested in any of the 1stPhorm products we mentioned in the episode use the link for free shipping for our listners  www.1stphorm.com/RyanP96--- This episode is sponsored by · Anchor: The easiest way to make a podcast. 

https://anchor.fm/app

Some challenges you win and some challenges you lose.  
We lost! 
Talk about mental toughness! 

Seventy-five gallons of water, over 450 miles walked and more. Some challenges we choose. Some challenges choose us. Not only did Tracy and Deanna complete the 75-Hard Challenge, but they’re thriving all the better because of it. 

 No matter the challenge, there are lifelong benefits we reap whenever we use effective strategies to overcome. 

 References: 75 Day Challenge by Andy Frisella  (https://andyfrisella.com/products/75-hard-a-tactical-guide-to-winning-the-war-with-yourself?variant=32674705571949&currency=USD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&utm_campaign=gs-2020-10-01&utm_source=google&utm_medium=smart_campaign&gclid=CjwKCAjwz_WGBhA1EiwAUAxIceDhC5sbndDifk0-iqHI4IIA6O8HlSSazn3bxhOCOiAzesNkgJc1HhoCBNsQAvD_BwE

If you'd like to see the videos of our episodes we invite you to come to our TracyMac BWWP YouTube channel https://youtube.com/channel/UCybOSVFYvpk24jxw7RgInjA

 If you'd like to connect with Host TracyMac or her resident co-hosts, Jovonne or Deanna, beyond the podcast we invite you join our tribe that vibes everything #SistaNista & #SistaNistaLovers in our private Facebook group we like to call our Black Women's World Queendom   Come connect with us there!**

Lashes & Lipstick Lounge w/ Deanna Hamilton – A health journey support group for women

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Theme music "Laid Back" by Creative Son Media, LLC

“We Survived 75!" Recorded 8/30/2021 © ~ All rights reserved © 2021 TRACYMAC™ Publishing

My Black Woman's World is whatever I say it is, simply because I AM.

Welcome to my world.

Thank you for listening SistaNistas & SistaNista Lovers.
If you ain't a Black Woman get to know one. Please feel free to share. I'm grateful and I love y'all for real!
Peace,
Email - peace@blackwomansworld.com
https://www.blackwomensworld.com/