0:03

Hello, hello, welcome back to the podcast.

0:05

I'm your host, Sam DeSalvo. I'm

0:07

so glad you are here. I hope you're

0:10

having a great week so far.

0:12

We are in the middle of February and

0:14

this weather is It's

0:17

getting to me now. Definitely have a little

0:19

bit of like, seasonal depression, but just also

0:21

just being so dry.

0:24

Everything about me is dry right

0:26

now. And I'm using medicated lip ointment

0:28

because my lips are just like, cracking

0:30

off and this is not even helping.

0:33

So, I'm very excited

0:35

for the spring and summer and

0:37

I literally can't wait for it to just be

0:40

here already. But today,

0:42

I want to talk to you guys about 10

0:44

things To level up your life.

0:46

So these are 10 things that

0:49

I have seen the most change in my life

0:51

by doing these 10 things. And these are 10

0:53

things that are very important to me to

0:55

do daily. So

0:58

that I can continue to grow as

1:00

a person and I can become a better

1:02

version of myself. So, over time,

1:04

these are the 10 things that I have seen

1:06

that helped me level up my life.

1:09

But before we jump into that, we're

1:11

going to do the journal prompt of the week. And

1:13

this week, the journal prompt of the week

1:15

is, who are you? So

1:18

that might seem like What do you

1:20

mean, Sam? Like, who am I? I

1:22

want you to think about who are

1:24

you, not what you do.

1:27

Things that you do do not define you. So

1:29

if you're immediate, like, when I

1:32

said, who are you? Your brain said, I'm a

1:34

mom. I'm a teacher. I'm

1:36

a this. I'm a that. Nope. That's not who

1:38

you are. That's what you do. I want

1:40

you to take some time this week and

1:42

think about who you

1:44

are. So, who,

1:47

insert your name here, is.

1:49

Who Sam is. So, some adjectives

1:52

that might come to your mind are, I

1:54

am capable, I am kind,

1:57

I am compassionate, I am

1:59

passionate, I am persistent.

2:01

Things like that. Try to think of

2:03

who you are as a person

2:06

and get to know yourself a little bit deeper this week.

2:09

And the goal for today's podcast is hopefully

2:11

you can incorporate ten of, some

2:13

of these ten things into your life and

2:15

you can get to the next level

2:18

of yourself and you can elevate your

2:20

life by doing. These ten things.

2:23

So jumping into it, the first thing

2:25

that helped me elevate my

2:27

life is strength

2:30

training and not

2:32

just doing cardio. So

2:35

Strength training is essential for

2:37

building muscle and for

2:39

aesthetics, but beyond that,

2:41

it's very important for you as

2:43

well because when you

2:45

are doing strength training, lifting

2:47

weights, when your body is

2:50

recovering and rebuilding those muscle

2:52

fibers, you are actually burning more calories

2:54

doing that than if you were to do

2:57

a cardio session. So, a cardio

2:59

session, the calories being burned there

3:01

are basically done once the activity

3:03

is done. But when you are lifting

3:06

weights, you are going to continue

3:08

to burn those calories and

3:11

your body is like repairing itself

3:13

in the process. And strength

3:15

training is not only just for aesthetics

3:17

as well that's When

3:20

we see people online that we really love their bodies,

3:22

they're probably strength training because that muscle

3:24

definition is what we all crave and want,

3:27

and that's how you get it. It also

3:29

boosts your metabolism and enhances

3:31

your overall strength and endurance as

3:33

well. So I think For

3:35

me personally, obviously I'm a

3:37

spin instructor, so I'm not gonna be

3:39

sitting on here and say don't do cardio at all.

3:41

I think cardio is important and doing

3:44

some sort of steady state cardio could

3:46

be really beneficial for you along with,

3:48

that's the key word, is along with doing

3:50

strength training. So a week

3:53

doesn't go by in my life that I

3:55

don't incorporate some kind of strength

3:57

training, so whether that be going to a group

4:00

fitness class or doing something on my

4:02

own, like at home, whatever it may be,

4:04

I understand the value of strength

4:06

training over cardio. So

4:09

that has really improved a lot of

4:11

different aspects of my life,

4:13

along with feeling mentally strong

4:15

too. So when I am lifting

4:17

weights and like I'm in a CrossFit class

4:19

and I Like PR my weight

4:21

that it really empowers me and it makes me feel

4:23

very strong mentally It

4:25

definitely improves those aspects

4:28

of my life as well. Moving on

4:30

to number two is eating enough protein

4:32

And I feel like you may have seen

4:34

this online by now. It's like, oh you need to eat more

4:36

protein You need to eat more protein But

4:39

you might be like why like really

4:41

like what does it matter what I eat as long as

4:43

I'm eating, right? Eating enough protein

4:45

is very crucial for various

4:48

Functions of your body? Which,

4:50

these functions are including

4:53

building and repairing tissues, producing

4:57

hormones that are essential for our bodies,

4:59

and supporting immune function as well.

5:02

But along with just like, why we need

5:04

it essentially for our bodies, it's

5:06

super important to eat enough protein

5:09

because that is how you are,

5:11

again, gonna build muscle. So

5:13

all the work that you just did in step number one, now

5:16

we need to make sure we are eating adequate enough

5:18

amounts of protein so that we can supplement

5:20

everything we're doing and be able to rebuild

5:23

those muscle fibers with the protein. Along

5:25

with that is being satiated. So

5:28

if you understand the Macronutrients

5:32

of protein fats and carbs. We need all

5:34

of them to a certain extent and when

5:36

we're eating carbs and

5:38

We are hungry and our body

5:40

is telling us we're hungry. We will continue

5:43

to keep eating those carbs So say you have a

5:45

bag of chips your brain will

5:47

tell you to keep eating keep eating keep eating

5:49

because carbs Essentially do

5:51

those potato chips essentially do have a

5:54

little bit of protein in them and your

5:56

body's like nope I haven't hit enough yet. I haven't

5:58

hit enough yet. Keep going. Keep going. Keep going

6:00

But you'll never be able to hit those adequate

6:02

amount of proteins with eating, like say a bag of

6:04

chips. So your brain's telling you to keep going

6:06

until you've reached that level of that

6:08

macronutrient that your body needs.

6:11

So making sure that

6:13

you are eating the right food groups in

6:15

those macronutrients. So you want to eat enough

6:17

protein, whatever that may be for you. That

6:19

could be a protein shake. That could be

6:22

lean meats that could be fish

6:25

that could be lentils.

6:27

You gotta figure out what you like and what works for

6:29

your body, but eating

6:31

enough protein for me is very crucial

6:34

because I have a tendency that

6:36

my blood sugar can get a little bit

6:38

out of whack, so like I'm feeling shaky

6:41

or just like your insulin dropping

6:43

really fast and

6:46

eating enough protein keeps me,

6:48

keeps me sustained throughout the day. So

6:50

making sure I'm eating those. There's three big

6:53

meals with enough protein and each, each

6:55

meal helps me stay nice and level

6:57

throughout the day so that I don't have any dips

7:00

in my blood sugar and I'm not feeling shaky

7:02

and I'm not feeling like I have brain

7:04

fog or I'm kind of out of it because

7:06

I probably need to eat. So if that sounds

7:08

like you, I would encourage

7:10

you to try to up your protein game a little

7:13

bit. There's so many resources nowadays

7:15

online that talk about this, so definitely educate

7:17

yourself when it comes to why

7:19

you need protein. and

7:22

stabilizing your blood sugar and

7:24

your insulin and all that stuff. There's

7:26

a lot of science that goes into it. It's not

7:28

just like, hey, eat more protein and be like

7:30

a bro. No, like there's actually

7:34

so much science that goes into our

7:36

bodies. And the last thing just about

7:38

eating protein is that it's going to support

7:40

your muscle growth and recovery. So

7:42

again, doing all that work that we just did

7:44

in the first piece of this. Podcasts

7:47

about building muscle. We want to make sure

7:49

that we are able to recover correctly

7:51

and adequately and

7:54

we're just supporting that process. Moving

7:57

on to number three is having

7:59

a good morning and nighttime

8:01

routine. Again, another thing you've probably

8:03

seen all over social media within

8:06

the past couple years

8:08

or so, right? But again,

8:10

why, why do we need a good nighttime

8:12

routine? In my opinion, I think

8:15

establishing a consistent night and

8:17

morning, nighttime and morning

8:19

routine can set the tone

8:21

for your entire day. I think

8:24

being organized in these two areas

8:26

of like, I do the same thing in the morning

8:28

and I do the same thing at night and I know that those

8:31

two things are going to set

8:33

me up for success for that day and

8:35

for the next day. That, that has been

8:37

very crucial to me and I have to say I've stayed

8:39

so consistent with my morning routines. Like,

8:41

the rest, like the middle of my day could, whatever

8:44

could happen. But I know I do the

8:46

same things in the morning, I do the same things at night. And

8:48

it's gotten to the point that it's on autopilot

8:50

now, so. So, for example, for me,

8:53

when I wake up in the morning, I

8:55

go to the bathroom, wash my face, brush my teeth,

8:57

come back, put a piece of toast in the toaster,

8:59

put my coffee on while that's being made,

9:02

I drink a big glass of water so I make

9:04

sure I have my water before I have my coffee or

9:06

put anything else into my body. And

9:08

then I get my coffee and my toast, I come over to

9:10

my bed and I do my journaling

9:13

and my Bible time and spend some time with

9:15

Jesus. And then after that,

9:17

I get up and I get ready for the day. That's

9:19

my morning routine. It's not an extreme.

9:22

Like 12 step thing

9:24

and I don't have an extensive skincare routine

9:27

I really do the basic things

9:29

that I need to do to Set myself

9:31

up for the day and to feel organized

9:33

and productive for that day Like

9:35

I know those things are super important to me

9:38

like spending time with the Lord is very important

9:40

to me Before I get into the

9:42

hectic world that we live in right and

9:44

then the same thing at night It's a it's a way for

9:46

me to wind down Get my

9:49

brain ready to go to sleep and

9:51

it helps me get into a nice deep sleep Which

9:53

is super important for us as well. So

9:55

by establishing a good morning and nighttime

9:57

routine You might find that it

9:59

helps you reduce stress and increase

10:02

productivity and just overall

10:04

well being I think it just

10:06

also Really helps you

10:08

be organized with who you

10:10

are and helps you organize like

10:13

Your day and your thoughts into I

10:15

guess chunks, so it doesn't all just get mixed

10:17

together moving on to number four

10:20

is Spending time with Jesus. So I just

10:22

touched on this but Spending

10:25

quiet time with the Lord and reading

10:27

your Bible can provide

10:29

you with guidance Comfort

10:32

and perspective in your life so

10:35

I think regardless of what's happening

10:37

in your world around you if you set this time

10:39

aside and you put Jesus

10:41

in your day, like you set time

10:43

aside for him. It allows

10:46

you to connect

10:48

and prioritize

10:51

your walk with God. Who

10:53

God is calling you to be so I like to

10:55

think of it as like let God tell

10:57

you who you are before the World does

11:00

so that's why I put it in the morning But maybe

11:02

that doesn't work for you like maybe you have kids, and you

11:04

just can't find that time in the morning I

11:06

still think like finding a piece

11:08

of your day Whether it's in your lunch break

11:10

or maybe when you get home, and you're getting settled

11:12

down. I think setting time

11:15

intentionally aside for God And

11:17

being able to spend that time to connect with

11:19

him and just talk to him and like, let your mind

11:22

just free flow to him and

11:24

yeah, I think that's super important. And maybe

11:26

another option for this too, I do this sometimes,

11:28

is going on a, a

11:31

quiet walk. So no music, no

11:33

podcast, no phone, just

11:35

you in nature and you just talking

11:38

to God. Like you don't have to talk out loud, or

11:40

you can, I mean, no one's going to know if you're on the phone or not. Maybe

11:42

put. Airpods in and pretend you're on

11:45

the phone with somebody and just talk to God and

11:47

just tell him exactly how you're feeling and

11:49

have that time to connect with him. I

11:51

think you will find a lot of

11:54

peace in this and a lot

11:56

of purpose of finding

11:58

out like what God wants you to do.

12:00

What's God talking to you in this season

12:03

right now? And listen to that. He's

12:05

trying to guide you. Moving on to number

12:07

five is practicing gratitude.

12:09

So gratitude simply can

12:11

change your life. Like, this

12:14

piece really can elevate your

12:16

life. It changes your perspective on things

12:19

and it changes how you think

12:21

of where you're at now and where you're going.

12:24

Adopting a mindset of gratitude can transform

12:27

your outlook by you shifting

12:29

your focus towards the positive

12:31

aspects of your experiences. So

12:34

You get to choose how you look through what

12:37

lens you want to look through life And you want

12:39

to look through the positive sides of life

12:41

Or do you want to look through the lens of like the negative

12:43

sides of life and that's up to you But

12:45

I guess for me like I know how important it is

12:47

to practice gratitude and practice

12:50

Being grounded and like being where my

12:52

feet are is super important to

12:54

me And I think by practicing

12:56

gratitude It increases happiness

12:59

and reduces stress and it really just

13:01

helps my mental well being. So this practice

13:03

for me looks like when I'm doing my journaling in the

13:05

morning, I write

13:07

down three things I'm grateful for that day. Sometimes

13:09

they come to me automatically. Sometimes

13:11

I sit there for 15 minutes just staring

13:14

at my notebook going, What am I grateful for

13:16

today? And it is a practice.

13:18

Some days, like I said, are easier than

13:20

others and that's okay. But

13:23

I think it's forcing that shift

13:25

in your mind. To look

13:28

through the, like you're choosing to look through

13:30

that positive lens of life. So

13:32

I have this pretty cool graphic here, and

13:35

it's about how gratitude produces

13:38

three brain benefits. So

13:40

gratitude produces dopamine, oxytocin, and

13:43

prefrontal cortex activity.

13:46

So it's giving you forward thinking

13:48

of realizing that you'll never be as young,

13:50

healthy, or fit again as you are right

13:52

now. So appreciate that for today.

13:55

Then there's also backwards thinking,

13:57

which is remember that you, remember

14:00

that something that you take for granted

14:02

today was something that you dreamed

14:04

of achieving in the past.

14:07

And also, another

14:09

activity within it is, imagine

14:12

that this is the last time that

14:14

you'll do this activity. So that's

14:16

been something on my mind lately, like, really

14:18

embracing the season that I'm in right

14:20

now. You never know when life

14:23

will change for you, like, tomorrow

14:25

you could be Life could

14:27

change on a dime for you, and this could have been the

14:29

last time you ever experienced this. So

14:31

just trying to embrace, like, every single part

14:33

of the seasons of life, and

14:35

trying to look for the positives in it, and

14:37

like, what in the future will I miss about

14:40

where I'm at right now, and trying to

14:42

enjoy that. I encourage you to try

14:44

practicing gratitude daily.

14:47

Try to think of things that you can express.

14:50

That your blessings are and

14:53

what's the beauty of your life right

14:55

now in where you

14:57

are, where you're going, where you've

14:59

been. I think that

15:01

could have a huge impact on your life.

15:04

Moving on to number six is journaling.

15:06

So journaling for me has been huge,

15:10

huge. I have

15:12

been journaling. Four plus years

15:14

now consistently, like when I say consistently,

15:17

I really mean daily. And it has

15:19

helped me identify

15:21

themes in my life. It has helped me

15:23

identify like problems that

15:26

keep occurring and being able

15:28

to say like, okay, like I'm kind

15:30

of seeing a pattern here and taking

15:32

charge of that. It makes my beliefs

15:35

aware to me. So. Sometimes

15:37

the first time you understand what one of your beliefs

15:39

is, is when you either say it out loud, or you write

15:41

it down, or you hear it back to yourself. So,

15:45

being able to see, like, what,

15:48

again, makes me me, like, what makes

15:50

up my thoughts, where are these

15:52

coming from, it helps me, like, process

15:54

things a lot. And I guess for me,

15:57

with journaling, it really helped me

15:59

uncover my purpose. So I want to do

16:01

a whole podcast episode on this topic,

16:03

but It helped me uncover my purpose

16:06

because I had

16:08

been journaling, like I said, for four years and

16:10

there always was a common theme

16:12

that I like was able to look back and see,

16:15

which was that I want to help people be

16:17

healthier and happier. I just kept seeing that

16:19

over and over again when I looked back and I'm like, okay,

16:21

I've been saying this for four years now. Like I think there's

16:23

something to this. What does it

16:26

mean? And then I was able to take that from there

16:28

and really like uncover. What

16:30

it is that I was meant to do, where I'm supposed

16:33

to be, where I'm heading, all that stuff. So,

16:35

for me, I think it's really good to be able

16:37

to look back and reflect. Reflect on your

16:40

growth, like, see how far

16:42

you've come. And things

16:44

that you have overcome, it's a good reminder

16:46

that you have overcome big

16:48

things in the past. So if you are going through

16:51

something big, you have the

16:53

strength to do it again. You've done it before

16:55

and maybe you reflect on, how was I getting

16:57

through it at that time? And what

16:59

can I apply to this situation that I'm

17:01

in right now? And I also think

17:03

it helps you reduce stress. Like, your

17:06

chaos of your brain. I don't know about you,

17:08

but my brain can get chaotic and loud sometimes.

17:11

So by just dumping it out and

17:13

putting it on paper and it allows

17:16

me to dump

17:18

it out and now it's not taking up as much

17:20

space in my brain. And that really does help

17:22

me so much. And I think people get caught

17:25

up with journaling because they're like, Oh, it has to be perfect.

17:27

It has to be this. Like, oh, I don't

17:29

even know what to write. Your journal's only

17:31

for you. And

17:35

I think you'd be amazed with yourself if you just wrote down

17:37

very random things and they maybe didn't make sense to

17:39

you in the moment. You look back later and you're like, I get

17:42

that now, like I get why I was feeling

17:44

that way or that was trying to

17:46

tell me something to where I'm at now.

17:48

So don't put so much pressure on yourself to be like

17:50

a great journaler. For

17:52

me, something that helps me is like having,

17:55

I guess, prompts. So I

17:57

always give you guys a prompt at the beginning of this podcast.

17:59

You can use that. But on top of that, I, I

18:01

section mine off so I do prayer.

18:04

I write out my prayers. I do

18:06

gratitude. I do self love

18:08

and affirmations. So, write

18:11

out my prayer, talk to God in the morning. I

18:13

do three pieces of gratitude,

18:15

three things I'm grateful for. And then I

18:17

do three things of self

18:19

love. So, three things either I

18:22

admire about myself, Three

18:24

things that make me me, and make me unique.

18:27

Three things that I appreciate about who I am

18:29

as a person. And then affirmations.

18:32

So, speaking life

18:34

over myself and reminding

18:36

myself of things that I might need

18:38

to hear in the moment. So moving on to number

18:41

seven is drinking enough water. I

18:43

don't know if you guys are like, really Sam? Like drinking enough

18:45

water can change your life? It can.

18:48

I'm here to tell you it can. So for me,

18:50

drinking water is super important to me,

18:52

but it is also super important for your

18:54

daily functioning of your body. So,

18:58

if you know a thing or two about why

19:00

you should drink water, it plays

19:02

a vital role in various

19:05

processes of your body, including digestion,

19:07

circulation, temperature regulation,

19:10

Also, your brain health, like,

19:13

washing toxins out of your body,

19:15

flushing those toxins out. If

19:17

you know anything about your body, your toxins

19:20

come out of your urination. So,

19:22

being able to flush those out completely

19:24

Also, helps keep you full.

19:27

It helps improve your skin. So,

19:29

I feel like I don't have to go on about this one too much, because

19:32

like, you probably know that you should be drinking

19:34

water, you don't necessarily need to know the whys,

19:36

you just need to start doing it. So some things

19:38

that helped me are, like I said in the morning,

19:41

I always Start my day with a big

19:43

glass of water before I, like, quote unquote, allow

19:45

myself to have coffee. So make rules

19:47

with yourself, that helps. I always

19:49

carry around some big kind of

19:51

bottle with me. I was a Hydra Chug girlie

19:54

for a long time. Retired

19:56

her for now. She might come back.

19:58

I've been a Stanley Cup girl for

20:00

a little bit now. I have a knock off Stanley

20:03

Cup. Not buying the real one. But

20:05

literally, I've had so many just like, water bottles,

20:07

like the emotional support water bottles you just carry

20:09

with you. Carry a big enough one around with you that

20:11

holds enough water, and

20:14

put it next to you at your desk so you do

20:16

it mindlessly and you're just like, leaning over

20:18

and drinking it. Bring it with you literally

20:21

everywhere, it's gonna be your little best friend. Got

20:23

it? Got it, got it? Good. Good.

20:25

Moving on to number eight. Having mentors.

20:28

So I know some people in my life that won't have

20:30

mentors because they don't They don't want

20:32

to, they don't want to challenge

20:35

their current beliefs. It

20:37

makes them uncomfortable having someone that

20:39

might call them out and they want to stay

20:41

in their own little bubble of

20:44

how I think is how I think. But

20:47

I'm here to tell you that having

20:49

a mentor, having people that you

20:51

look up to really can

20:54

accelerate your growth. So,

20:57

having people that Like I said,

20:59

you look up to who have either

21:02

been in your situation and now are

21:04

past it or they're in a place that

21:06

you want to be in life. I

21:08

think there's so much value in that.

21:11

I think being able to humble yourself

21:13

and take advice from a mentor

21:16

or somebody that you look up to is

21:18

so powerful. By,

21:20

like, I guess, being able to

21:22

take Whether it be criticism

21:25

or guidance,

21:27

advice, and applying

21:29

it to your life, I think that is going

21:31

to push you so much further than you could

21:34

do on your own. Because

21:36

you can learn all those lessons on your own, it's just going to take

21:38

twice the amount of time. And

21:40

I mean, I'm all for that too, like, I'm the person

21:42

that, like, I'm going to learn things my

21:44

way, but I'm also a person that

21:47

I will let mentors into my life.

21:50

They might see things about me

21:52

that I don't understand. I don't

21:54

understand yet. My brain isn't

21:56

there yet. I don't have that wisdom that they

21:58

have. So I definitely allow mentors

22:01

to come in, speak over my life, and

22:03

take their advice. And so if

22:06

you're looking for a mentor, I'm gonna talk

22:08

about this more at the end, but definitely

22:10

join the Wellness Hub. Great community

22:12

of women. We would love to speak

22:14

life over you and work with

22:16

you to become the best version of yourself possible.

22:19

Moving on to number nine, two left guys, is

22:22

be courageous. So,

22:25

when I was writing down this list I was like thinking

22:27

about what has helped me get

22:30

to different levels in my life that I wanted

22:32

to be at and I think

22:34

for me one of the biggest ones was being courageous

22:37

and doing it and

22:39

doing it, failing at it, doing

22:42

it, failing at it and doing it again,

22:44

doing things, not knowing the outcome, doing

22:46

things, scared, doing things

22:49

and not sure like

22:51

where it was going to take me, but doing it anyways,

22:54

that I think has been really big

22:56

for my life and taking the

22:58

chances and being the person that just

23:01

like goes for things that they want in life

23:03

and not letting others hold them back. So,

23:05

I have two quotes that I want to read

23:08

and they're from Brené Brown. If you don't

23:10

know who Brené Brown is, please look her

23:12

up. She is an author

23:14

and a speaker and her entire

23:17

research and studies are mostly about

23:19

courage. So she just has a lot

23:21

of powerful stuff and books too

23:23

that, definitely check them out. They're great. But I want to

23:25

read these two to you. So the

23:27

first one is, I want to be

23:29

in the arena. I want to be

23:31

brave with my life. And when we make the

23:34

choice to dare greatly, we sign up

23:36

to get our butts kicked. We

23:38

can choose courage or we can choose comfort,

23:40

but we can't have both. Not at the same

23:42

time. Vulnerability is not

23:44

winning or losing. It's having the courage

23:46

to show up and be seen when we

23:48

have no control over the outcome.

23:51

Vulnerability is not weakness. It's

23:53

our greatest measure of courage.

23:56

A lot of cheap seats in the arena

23:58

are filled with people who never venture

24:00

onto the floor. They just hurl

24:02

mean spirited criticisms and

24:04

put downs from a safe distance.

24:07

The problem is when we stop caring what

24:09

other people think and stop feeling

24:11

hurt by cruelty, we lose our

24:13

ability to connect. But when we

24:15

are defined by what people

24:18

think, we lose the courage

24:20

to be vulnerable. Therefore, we

24:22

need to be selective about the feedback we

24:24

let into our lives. For me,

24:26

if you're not in the arena getting your butt

24:29

kicked, I'm not interested in your

24:31

feedback. Amen to

24:33

that. That is so powerful.

24:36

And if you've never read Theodore Roosevelt's

24:38

quote on courage, go check

24:40

it out. Just look up Theodore Roosevelt quote on courage.

24:43

That'll explain what the arena means a little

24:45

bit further. But usually the

24:47

biggest critics in your life are going to be the people

24:49

that are too scared to do something and

24:51

they want to take you down to

24:53

their level. It's easier to pull

24:56

somebody off a chair and pull them

24:58

onto the floor than it is to pick someone up and

25:00

put them on a chair. So just let

25:02

that sink in for a second and think about why

25:04

people are mean anyways

25:07

and why you might be scared of what

25:09

they have to say. The next quote

25:11

that I want to read is again by her. But

25:13

it says, Stop walking through the world looking

25:15

for confirmation that you don't belong.

25:18

You will always find it because you've made that your

25:20

mission. Stop scoring people's faces

25:22

for evidence that you're not enough. You will always

25:24

find it because you've made it your goal. True

25:27

belonging and self worth are not goods.

25:29

We don't negotiate their value with the world.

25:32

The truth about who we are lives

25:34

in our own hearts. Our call to courage

25:37

is to protect our wild heart against

25:39

constant evaluation, especially

25:41

our own. No one belongs here

25:43

more than you do. Our brains

25:46

are fact finders. Whatever

25:48

we set out to find, we will find

25:50

it. If someone tells you something nasty

25:52

about yourself, your brain will cycle

25:55

through the files to find

25:57

something that might match up to that. Something

26:00

that might match up to your childhood. Something

26:02

that might match up to something else someone has told

26:04

you in the past that makes it even more validated.

26:07

So stop looking for those things. Start

26:09

looking for the affirmations

26:11

over your life, the good things over your life.

26:14

Start looking for positive reinforcement.

26:16

Don't go looking for validation, but

26:19

stop putting your brain into

26:22

defense mode by searching

26:24

for all the confirmations that you shouldn't be

26:26

doing what you're doing. Yeah. So,

26:29

do it, fail from it, learn

26:31

from it, do it again. And the last

26:33

one that I have for you guys is be

26:35

part of a community. Being part

26:38

of a community will help

26:40

you build relationships and

26:42

connections with people who

26:44

are like minded to you and are on the same

26:46

path as you and that share

26:48

the same values as you. And

26:51

they'll be there to support, encourage,

26:53

and inspire you along your journey. So I

26:55

think it's so important to be part of a community.

26:58

Where you're surrounded by people

27:01

who have similar visions to you and

27:03

they want to cheer you on.

27:05

So it's kind of like the cheap

27:08

seats versus being down in the arena

27:10

with you. Don't be surrounded

27:12

by people with a bunch of cheap seats.

27:15

Find good community of people

27:17

that you can surround yourself with.

27:19

BEing part of a community offers

27:21

a sense of belonging, validation,

27:23

shared purpose, enhancing overall

27:26

well being and fulfillment for your life.

27:28

So I've made it my mission to go and

27:30

make a woman's wellness community for people

27:33

who listen to this podcast and are

27:35

interested in all these types of

27:37

things. So I have made

27:39

it a mission of mine to start a wellness ministry

27:42

and surround m Myself

27:44

and help other women surround themselves

27:46

with people Who want to lift

27:48

them up one second? okay,

27:53

and Having women to

27:55

surround yourself with that want to encourage

27:58

you and push you to that next level

28:00

So If that is something if you're

28:02

like, okay, I understand like I want

28:04

a community I want a sense of belonging and

28:06

I want to find my tribe of people Then

28:09

I encourage you to come

28:11

and join the Wellness Hub. It's absolutely

28:13

free. You can head to the link in

28:15

the bio or in the show notes

28:18

to join the Wellness Hub. It's a community

28:21

of women who are interested

28:23

in all things mind, body, and spirit. There

28:25

is something in here for everybody and

28:27

within the community we have

28:29

events, meetups, challenges,

28:32

which I'm going to talk about that in a second. Challenges,

28:35

Bible studies, and within

28:37

the community itself, there is different

28:40

hubs. So it's called the wellness hub, and then

28:42

there's different hubs within the hub. So

28:44

there's a running hub, there's an outdoors hub,

28:46

there's a social hub want

28:48

to start a mom's hub, so there's a hub for

28:50

everybody in there that, so if you're looking for

28:52

a specific type of group,

28:55

so that way if like you're a runner, you can be part of the

28:57

runners hub and get connected with other runners

28:59

in the area. Or just sharing tips

29:01

with each other as well. The outdoors

29:04

one is for like skiing, hiking dog

29:06

walks, like whatever, maybe anything outdoors.

29:09

So, I highly encourage you to come

29:11

and join the Wellness Hub. Again, absolutely

29:13

free, we would just love to have you and have your presence

29:16

there. You would contribute to our

29:18

community immensely and

29:20

we would, we're missing you there.

29:22

You're the piece that is missing. And

29:25

then the Well 30 Challenge.

29:27

So I created the Well 30 Challenge to

29:30

help you kickstart these

29:32

habits into your life. So

29:35

these are the same exact habits, which I'll go

29:37

over them in just a second, that I talked

29:39

about in this podcast that have

29:41

helped me change my life the most, and I

29:43

think that they could help you change your life as well.

29:45

So I wanted to create A challenge

29:48

that would help you push yourself outside

29:50

your comfort zone while being supported

29:52

up by other people that are doing it. And,

29:55

it creates, it, it takes 21 days

29:57

to create a habit. This is 30

29:59

days to really lock it in.

30:02

It's one month's worth, that's all

30:04

it is. And, okay, so the challenge

30:06

is every single day, you have to complete

30:08

six daily tasks, which are wake

30:11

up early, Read one passage

30:13

in the Bible, so one chapter of the Bible.

30:16

Again, not a whole book in the Bible,

30:18

just a chapter or a passage.

30:21

Journal, including some type of gratitude,

30:23

which obviously we talked about those two things today

30:25

and why they're so important. Eat three

30:27

high protein meals. Get at

30:30

least 90

30:32

ounces of water in, so that's

30:35

like three Stanley Cups

30:37

if you're a Stanley Cup girlie. And

30:40

the last one is get 30 minutes of movement

30:42

in of your choice. Whatever that looks

30:44

like for you. So if you are ready to embark

30:46

on this challenge and you want to

30:49

elevate your life and push yourself to the

30:51

next level, and you think this is something

30:53

that could really help you get there, all

30:55

you gotta do is head over to TWH

30:57

online. And there will

30:59

be everything you need right on that website.

31:02

You'll get a welcome packet that has so

31:04

much resources in it, like honestly too

31:06

much resources for how simple the challenge is.

31:09

And then you'll be part of the community.

31:11

You will be in the challenge, again,

31:13

absolutely free to do this as well.

31:16

And then when you complete every item

31:18

each day, you just Just publish it onto

31:21

either your social media platforms or

31:23

you can publish it within the Well 30

31:25

Hub group chat and just to say, Hey,

31:28

I did it. Keep yourself accountable. And

31:30

then that is it. I really

31:32

hope you guys enjoyed today's episode.

31:34

This one was special to me. It came

31:37

right from the heart of things that have absolutely

31:39

changed my life and I wanted to share

31:41

them with you. So if you're looking for some sort

31:43

of pick me up of

31:46

So, getting out of your own way and

31:49

getting to that next level of you, I

31:51

encourage you to apply at

31:53

least some of these things, if not all of these

31:55

things, to your life. And let me

31:57

know if there's anything else that,

32:00

to you, has radically changed

32:02

your life that was not on this list. Thank

32:04

you guys for listening, and I'll talk to you guys next time.

32:07

Bye. I really hope you guys enjoyed

32:09

today's episode and real quick

32:11

if you guys could do a huge favor and

32:14

share this episode with somebody that you

32:16

think would be blessed by it and

32:18

you can catch me during the week on instagram at

32:20

sam disalvo have a great week guys

32:23

bye