The Livy Method Podcast - Maintenance & Mindfulness - January 29, 2024

Episode Date: April 5, 2024

Gina Livy's Facebook Live from the Maintenance & Mindfulness group hosted on Facebook. This is the live recording from January 29, 2024. You can find the full video hosted at https://www.facebook.com/groups/ginalivymaintenanceandmindfulnessTopics covered:Breaking down the 4 Stages of Finally & ForeverThe three main reasons why people gain their weight backThe tools you have learned by following the Livy Method are life skillsCheck your mindset - The importance of checking in on yourself throughout the dayThe importance of grounding yourselfVisualize how you want your day to lookMaking room to prioritize yourselfNormalizing the fluctuations on the scaleMindfulness goes beyond asking the 4 mindful eating questionsChanging your environment and communing with nature can have amazing effects on your mental healthTo learn more about The Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams from my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple,

and Amazon Music. Dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton.

Visit Peloton at onepeloton.ca. Oh, hello, hello, hello. Peloton. Visit Peloton at onepeloton.ca. So, so many of you have signed up for the Winter Weight Loss Program to do another round in order to solidify your weight. This is what I want to talk about. I just kind of go over the four stages of the living method and three reasons why people will gain their weight back after losing it. I know that many of you are following along with the posts that Odette is posting in the maintenance group day to day to day that line up with the conversations that we're having over in the weight loss group. So mindfulness is what we're talking about this week. It's one thing to be mindful, obviously, when you're trying to lose weight, and you're motivated to do that, because you're trying to reach a certain goal. It's a whole other in maintenance. And what does mindfulness mean in maintenance? What does? What does mindfulness mean in maintenance? So it's really important that you figure it out because one of those reasons why people gain their weight back is by not being mindful. So let's rewind and talk about the four stages of the living method, right? So the first one is losing your weight. You signed up, you want to reach your finally in forever weight loss goal. You reach that goal. Now what? And this is what many of you are in the weight

loss group looking to do is to then move on to solidify your weight. So solidifying your weight is like keeping your your body on one long ass plateau. So very similar to why you're losing weight, you'll lose weight, then you'll have a plateau, you'll lose weight, you'll have a plateau, you'll lose weight plateau, and eventually you'll lose weight and reach your goal. And then you're going to want to stay on a very long ass plateau at that weight. And so plateaus are really your body taking time to adjust to the weight that you've lost to adjust your hormones to adjust your body temperature to allow time for your heart to adjust to the new size of your body. So solidifying your weight is really important. Which brings me to the second stage of the body. So solidifying your weight is really important. Which brings me to the second stage of the living method is once you've lost your weight,

now you want to put time into solidifying your weight. And that's where many of you are repeating the program again, for the sake of leveling up your health and wellness, diving deeper into those issues and associations, working harder to establish those new habits while you continue to work through and not fall back into old habits, continuing to work through that belief system that you are worthy, that you deserve this, that you can sustain and maintain your weight, right? To continue to work through a lot of those past traumas that some of you are still dealing with, because amazing, you lost your weight, but it doesn't mean that there's not still a lot of work to do, right? So, so, so solidifying your weight by redoing the program, again, super effective, because you're going through all the motions of following the program, making all the tweaks each

week, which, you know, bring up a lot of those issues naturally that help you to be able to better work through a lot of them. Plus, I mean, there's so many benefits to that. Some of you maybe have chosen to personalize the plan as a way of solidifying your weight, which is fine. Just as much work, if not more so, right? Because you're on your own. You don't have that group support. You're not following that structured program. So if you are personalized, the plan to solidify your weight, you're checking in at every single meal and snack time, you're being relentless about being consistent with doing that, still working to maximize all the things that you're doing, right? So being super mindful, especially when it comes to those portions, asking those four questions, so literally doing all of

the things. So it's a little so losing your weight, solidifying your weight. And then the next stage is, you know, being in maintenance, getting comfortable with what maintenance looks like and feels like. This is where you're still weighing yourself. You're noticing natural fluctuations on the scale. You're still asking those four questions when it comes to those portions, trying to be really in tune with that. You know, maybe you do find yourself indulging here or there, but you're utilizing back on track whenever you need to, you know, to help your body recover from those indulgences before you hit that fourth stage, which is that, you know, wake up, look good, feel good, not really giving it any thought, just living

your life, being mindful, mindful of how you feel when you wake up in the morning. Did I have a good sleep? Did I not, you know, mindful of if am I hungry? Am I not hungry? How am I feeling? You know, mindful of the choices that you're making, being in tune and really trusting that your body is going to tell you when to eat, what to eat, and also how much to eat, right? So those are the four stages of the

Libby Method. Now let's move on to three reasons why people gain their weight back, right? The first one is not solidifying your weight. So not putting the time in to allow your body to make your new weight, your new norm or your new set point. That's so important. I know everyone just wants to move on. They want to get back to just live in life, but you've got to allow that body to, even the size of your heart. And that's a big one we don't talk enough of and emphasize enough is that, you know, this is why people take blood pressure medications because their heart is a muscle and they can get an enlarged heart from their heart working so hard to sustain the size body that they have. And so when you lose a lot of weight, your heart then needs to adjust to the new size of your body,

right? Your blood flow, your body temperature, your metabolism, your hormones, your fat isn't just sitting there doing nothing. So that all that fat that your body was storing played an active role in your body's day to day. And now that you no longer have that fat, your body has to figure out how to function without it. Although it's great for you, super healthy, all of those things, it does mean there does create an adjustment period. So not putting the time into solidifying your weight. I think repeating the program obviously is the way to go on this one. Some people for a variety of reasons just want to go it on their own, which I totally respect and which personalizing the plan

also effective with doing that. About three months. So we've done studies on this. In fact, Ruth Kane, who is a professor at the University of Ottawa, her and her team have been studying the Libby method and recently maintenance. In fact, she just reached out to me this weekend, you guys. She wants to do some focus groups. She's done over like 300 focus groups with our weight loss program. She's looking to have people join her

and doing focus groups in the maintenance group because obviously this is what we're out to do is to help people lose weight in a healthy, sustainable way. So we want them to maintain their weight. So we want to talk to you about how's it going? You know, um, what's your secret sauce for maintaining? What are the things you're doing? What, where's, where would you like to see some more support? You know, how's that going for you? We want to obviously prove that the weight, the Libby method is not just effective for weight loss, but truly for finally and forever kind of weight loss. Um, so if you're interested in that, keep an, keep an eye out. Um, but she was talking about how it seems to be easier for people to

maintain their weight once they've done multiple programs. So the Libby method, you, you, you do as many rounds as you need until you reach your goal, right? So unlike other diets, you start, and then you just keep going to the end. We break ours down into nine, 91 day digestible chunks or bits or whatnot. And she was saying that it seems to be much easier for people who've done multiple programs on the back end to be able to sustain and maintain their weight. And that's because they spent more time working through those issues and associations and beliefs and traumas and all of that, as opposed to someone's just a one and done, they lose their weight. Great. They've lost their weight physically, which, you know, the, the, the Levy method's

super effective for that, but that doesn't mean that you're done working through the mental part of it, the issues, associations, the trigger triggers, the habits, and obviously all of that. Right. So, so, um, what, uh, not putting time in to solidify your weight. That's one reason why people gain weight back. Um, the second is situational change. And so this is really interesting because this is why I love the maintenance group because it's a place you can pop in when you need it. And, you know, you've lost your weight now a whole year of news need to come and go right. Like, um, you know, the holidays for the first time, right? Special events, notable dates, anniversaries that may be celebratory or may be sad,

you know, different environments, right? Different lifestyle changes, like a change in your job, or you move or, you know, different seasons of your life that are more stressful than others. You know, so this is like where you need to learn how to navigate through all of those, right? So situational change, not adapting to the change that's happening in your life. I, for example, this last year, very stressful. The year before I dealt with some major health issues and then finally

feeling like I got my shit together and all is good. And then I got hit with some major stress in my life this last year. Plus then I turned 50. So a lot has changed in the last couple of years. I'm feeling my hormones, my stress levels are through the roof, like a lot going on. Never in my life have I been challenged so much with needing to stay on top of the things I need to do in order to maintain my weight? Because never in my life did I have four teenage children who went through a pandemic. Never through my life have I been through a pandemic. Never in my life had I needed to deal with so much mental health issues because of everything we all went through during the pandemic. Never in my life has my children's father passed away. Never in my life have I ever run a company with 50 something

employees and never in my life have I had to manage, you know, thousands of people at the same time. And never in my life have I had done this and never in my life have I turned 50 and, you know, had my hormones, you know, do you know what I'm saying? So this is like, this is a, like, this has been a while for me that I've actually had to step up and manage. It's being aware, right? And so just because you've gotten lost weight doesn't mean that you're immune from stresses in your life or changes in your life. So it's a matter of like staying on top of that from the little micro mini ones to the big, larger, more impactful ones. You need to stay on top of situational change. So that's really big. That's just being in tune when recognizing where you're at and what you got going on in your life,

you know? And then the third one, uh, really is mindfulness, not being mindful. And I always say, you don't gain 20 pounds back five pounds without noticing, right? Without noticing. Now, you know, your weight can go up five pounds over the weekend. Again, it doesn't mean that you've gained real weight. But you should be aware and mindful of why that scale is up. So if you've been indulging, high crappy sleep, super stressed, worked out, whatever that might be, if you are still weighing yourself in maintenance, you should, and your scale is up, you should know exactly why that your scale is up. In fact, at this point in maintenance, a lot of you get to a point where, especially if you're in that

third stage, that maintenance testing, the water stage, you shouldn't need a scale. You should know what the scale says before you get on it, because you are so in tune with your body. You don't need to scale to tell you whether your weight is up or the same, right? Or even down, depending on if you're trying to see a few pounds or whatever. So really being mindful, being mindful and in tune to mindful to your portion, because what happens as we mindlessly go through life, we mindlessly eat, we mindlessly let ourselves get triggered, we mindlessly fall back into old habits. So especially with portions, right, you go into a restaurant, you not you're not being

mindful, you just eat and you're talking next thing you know, you're like, Oh, my God, my belly's full. And so this sort of what happens is that your body gets used to eating larger amounts of foods used to eating larger amounts of foods. And this is why you know, with the Libby method, we chip away at that right with With our four mindfulness questions over the course of 91 days and as many rounds as you need to do. So you have a lot of practice being in tune. And yeah, you should be able to trust when to eat, what to eat, and how much to eat once you're done losing weight, but you have to keep up with those skills. You have to keep practicing. That doesn't mean you have to ask the four questions, but you do have to be aware that, you know, once you start overeating, there tends to be a pattern

there where we continue to do that. And so this is where your body gets used to larger portions and larger portions and larger portions, where you get used to feeling dehydrated again, because you're not drinking your water the way that you were consistently drinking it when you were on a goal, you're chasing a goal of weight loss, right? And needing to stay on water. So then you get into this comfortable zone of dehydration all the time. You know, so just being mindful of where you're at and what your body needs and the choices that you're making and how that affects, you know, the choices you need to make or the things that you need to do to help your body navigate through all of that. Again, you know, maintaining your weight isn't about, it's not about moderating anything. It's not about controlling

anything. I wouldn't even say it's, it's about managing. It's being mindful, really being mindful of the choices that you're making and being aware. I'm mentally struggling with being mindful in my life overall of yo-yoing day to day with my choices. Yeah. So make no mistake what you're doing in weight loss and the tools that I taught you through the weight loss program and even through maintenance are their life skills, prioritizing yourself, right? That's a big one, knowing what you want and why you want it. And then showing up each day and stringing the things together that you need to do, whether you like it or not to, to reach those goals. You know, weight loss is just a goal. You could, you could replace weight loss with any other goal. And it's all the same steps prior, knowing what, what you

want and why prioritizing your every yourself every day to make time to, to make the choices that you need to make that fall in line with your goals. Right? So maybe it's, I don't know, you want to learn a new craft. So it's about practicing, studying, you know, whatever that, whatever that is. Living method is making sure you're, you know, eating all your meals and snacks and you're doing whatever. So it's the same kind of thing. So the same tools that will get you back on track with your food will also get you back on track in life. So creating a new routine for yourself, doubling down on it, that's really important. You probably let your, you know, new nighttime habits slide. You know, maybe you're eating later at night, so you're not getting a great sleep and then you're tired and then you're not motivated to

do the things that you need to do, right? Make some non-negotiables in your life, right? Going for a walk every day is a non-negotiable. Come rain, come shine, come whatever. You're prioritizing yourself. Come hell or high water, you're getting that shit done. Setting your intentions each day. Yeah, they may not be weight loss related, but your intention to be in the moment, to take time, to take a deep breath, to do this, do that, whatever. Set those intentions. Midday check-in, set alarms, right? Like you use that Living Method app. If you have access to it, set timers and alarms for checking in on yourself. How am I doing? I said, I was going to get back on my supplements. I said, I was going to do this. I said, I was going to, you know, write in a journal. I said,

I was going to make this phone call, do that, whatever, regardless of what your goal is. And if day reflections, right? I woke up in the morning, I had these big grandiose plans. How did I make out? Okay, well, this is the things I did really well. These are the things I need to continue to work on tomorrow, right? Same thing, right? Mindset, turn up the volume. When you go to do the things that you need to do in order to reach your goals, whatever? Same thing, right? Mindset, turn up the volume. When you go to do the things that you need to do in order to reach your goals, whatever that might be, what's your mindset like? Are you coming in, you know, you know, festering in your funk, you know, you're not, you just don't want to do it or are you getting excited about it? So there's a lot, right? This is where you

internally, you want something so bad, you want to accomplish something, you want to feel a certain way. There are things that you need to do that. So what are things that you can put in play in order to do that? And then I talked about this on the live this morning in the weight loss group, you don't have to enjoy the process of that. You can be like, okay, I'm in a funk, right? Like, you know, I'm in a funk with everything, my day, I'm not organized, okay, but I'm going to follow, I'm going to make a schedule and a routine for myself, and I'm going to follow it, whether you like it or not. Right. So you roll out of bed and you do whatever you, you know, you begrudgingly get through your day. That's okay. Because if you, but what's going to happen at the end of the day, if you've knock off some of those

things or you stick to doing some of the things you said you're going to do, your, your weight is going to be lifted off your shoulders and you're going to start feeling like, oh, so this is like hard. It's more than I like, like it's a lot, but in doing some of it, it's actually making me feel lighter, less weighed down. You know, it's making me feel like, oh, more optimistic, more hopeful. I can do that. So a lot of times people, I think, wait for a moment where they feel like, oh, today's the day. I feel amazing. Let's get this done. When it's not, I mean, I wish. But it's really about just stringing the things that you, that you can muster up the energy

to do, you know, even if they seem insignificant. Like, you know, going for a walk, I think is a game changer. Going for walks. I used to walk a lot. Not so much anymore. I mean, maybe because it's been so cold or rainy or freezing rain or something. I don't know. Um, again, non-negotiables, you got rubber boots and you got winter boots and you got a jacket, you can get out there. But the thing is, is that we don't do it because like, oh, it's like really

slippery and I can't go for a long walk. Well, just getting outside and going around the block is going to make you feel better. Right. A lot of times we put our pressure on ourselves to be like, okay, I'm going to walk, but I'm going to walk for an hour. And then if you don't have the hour, you don't do it. Or then you feel like, oh, I can't do an hour, but just like get your, put your boots on your jacket on, go walk, go walk around the block. Chances are, you're going to feel so great that you're just going to maybe walk a little bit further, or maybe you don't, you come home, but at least you've, you've accomplished something, you know, it's in those little moments. It's not in big, grandiose, man. Sometimes I wonder how I got out

of bed for most of the last, I don't know, 10 years of my life and how I managed to do anything. And I always talk about this. It's never in the big moments. It's all, it's all, it's all in the little things each day that I was doing to keep myself going, to keep myself working towards a goal. Some days super productive, other days, chips for breakfast, you know, wine for morning snack and, uh, in bed by 12, at least wanted to anyway, you know? So I get it. So cut yourself some slack, try to make a plan for yourself, but don't overdo the plan.

Like make it just simple, easy. Maybe just go for a walk. Don't put a time on it. Don't put a time, like, you know, and then set yourself up for success. Put your boots by the front door, your jacket by the front door, your mitts by the front door, like whatever that is. And then just using a walk as an example. New year, new me.

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being focused. Ground yourself. Start first thing in the morning. This is all I'm going to share what I do. So I'm like, I'm a big believer in grounding yourself, but you don't need to walk outside and put your feet on ground. I mean, that that helps like that's great commuting with nature being outside having your feet actually on the ground, like, that's just like feeling the grass smelling the air like that's just being in the moment. But you can also do this at home. And so you can start by bringing yourself grounded, like, you know, like, like, think about what you're hearing. If you're lying in bed, and you can hear the birds start to start to chirp.

I saw I heard some on the weekend. It was amazing. It's so quiet in wintertime. You know, smell, what do you what do you smell? Do you know what do you feel? Feel your sheets while you're lying there. Like that just makes you brings you back into yourself, like in the real time moment. And then what I do like to do is like, you know, visualize my feet on the ground,

like I don't have to be I'm lying in bed, obviously, they're not on the ground. And then sort of connecting up to the divine. Obviously, I'm not sitting up or standing. So still, again, I'm lying in bed, right, connecting up spiritually, whatever, whatever you believe into God, spiritual, like whatever you believe, it's connecting up to the divine, grounding myself. And I'm lying there. And then I think about take a few deep breaths in, really like take some time to do a couple of deep breaths, not a lot, just a couple of deep breaths and kind of relax a little bit. And then I start to visualize my day and think, you know, how am I feeling? And what kind of a day do I want? And sometimes it's like, I want to, you know, it's going to be a fun day, like if I've got something planned with the kids or I'm going to have a productive day, or I'm going to have like a, a calm day or, you know, a smooth day. Like I kind of like

pick a word that resonates kind of with me and how I'm feeling. And I'm not even out of bed yet, right? Just kind of how I'm feeling, how I want my day to go. I think about my day. If I have a lot of meetings back to back to back, or if I have to go somewhere, cause that creates a lot of anxiety for me. And so I'll kind of loosely go through my day. Okay. I got to get up, going to do a workout. You know, I'm going to get the kids out. Then I take them to school. I'm going to get that, get them there safely. I'm going to get home safely. I'm going to, you know, do my live, you know, it's all going to, we're going to have a great time. People are going to enjoy it. You know, then I can have this meeting and this one I'm not looking forward to,

but it's going to be, it's going to be, it's going to go well. It's going to be calm, you know? So I don't, I don't go into like huge detail, but I just kind of run through some of the bigger things that I do. And I envision it going well, having a calm day, a productive day, a fun day, uh, whatever kind of like tone and energy I want to attach to it. And I find that goes a long way with helping me be aware and focus. It's just like before my day starts, this is ideally the kind of day I would like to have. And you'd think you'd wake up and be like, every day is going to be awesome. But really when you're in the moment and really honoring and recognizing where you're at and you practice this, you'll realize you're,

that's not every day. You don't feel like that every day, even before you get out of bed. Sure, maybe you go do a workout, and then you end up feeling, oh, okay, I got a lot of great energy, you know, but not every day is like you're shooting for the stars every day. And so I find that really helps to keep me more grounded in the moment, more sort of aware and focused on the things that I just need to do day to day to day. Because again, your big life picture, wherever you're going, whatever your goals are, work life, social life, family life, whatever that is, it's in the things you're doing day to day to day that are creating that for you. Right. So I find that really helps me. Hi, Sid. How are you? Hello. Hello. Hello. Uh, so happy to catch a live, uh, two weeks in a row. Hello. Um, I'm mentally struggling with being mindful. I already

talked to that. Um, great reminders and remembering to prioritize. Yeah, prioritize. So that's what setting your intentions does. It just, even if your intention is to prioritize yourself in the morning, it only takes a few minutes. You can journal it out. You can type it in the app. You can also just say it. And what it does, it makes you remember that you are trying to make yourself a priority rather than, okay, get up, go work out, get the kids, do this, do my emails, go back, go to whatever I'm doing. Or, you know, like you forget that you're important in your own life. And that's how a lot of you gain the weight in the first place is like, you didn't prioritize yourself in your own life.

You put family or work. And of course we have to put family ahead of ourselves a lot of the time, but made no space for yourself or work or whatever that was. Right. So we don't want to forget that, especially in maintenance. We can't just go back to deprioritizing ourselves again. We finally just reconnected with ourselves. We can't disconnect and discount ourselves from our own lives.

And the thing is that that takes a lot of practice, right? It takes a lot of practice and intention. And that's why I like intentions really is beneficial. Hi, Laura. Finding being in the weight loss group again this time has me focused on portions and mindfulness. Scale not coming down from the three pounds extra since November, but realizing that my HRT is being adjusted. I was just going to say, I was just going to say, and been sick off and on since Christmas. Yeah. People got that, like that a hundred day cough and people are dealing with all sorts of

stuff. Plus one after the next, after the next. So that could easily have your weight up three pounds. I mean, easily, um, and can take a while. Uh, first grandbaby born December 21st. Oh, that's amazing. So all that's, that's amazing amazing and so filled with love for her. It is a life change. Yeah. So a bit of situational change, having a little bit more stress, another person to be mindful of and take care, feeling more comfortable with the scale this round as well. Okay. I love this. So remember your set point is not one weight. It's like a range of weights, right? You have your low point, you have your high point. My low point is about 119.

My high point was about 130. And I stayed within that range without having, and, you know, I would be like, okay, I'm going to work out. I'm going to eat better. I'm going to whatever, get some sleep, whatever. 130. I started 119, right? Oh, I'm out, loving life, celebrating, just got engaged. I'm happy. I'm whatever.

Lots of dates hanging out, whatever, you know, one 30 range. Do you know what I mean? Um, you know, springtime feeling good, organized, whatever, you know, my metabolism's boosting after the long winter feeling great. 119 summer hits high temperatures, cervezas, you know, little chippies, barbecues, plus again, the heat, 130 range. Do you know what I mean? Fall, back together, Christmas in the air, regenerize, ready to go, getting my, you know, getting back into the groove, back into the routine, 119. You know, Christmas holidays, having fun, alcohol, late nights, you know, enjoying this, enjoying that, you know, routines a little off, 1.30. Back at it in the new year, a couple of weeks after, getting back together.

Do you know what I'm saying? That's normal. This past year, like I talked about with all that stress, my weight went up to 1.40. Last year, this time, my weight was like 140. Because that's when I was like, I then I had to go on antibiotics, I actually had some sort of thing I was dealing with physically. And then I had my hormones, my stress levels through the roof, right? 140, finally get it back down to my wedding, rolling. So that was like October, November, wait, not this time of year. It's January. Right. So this time of year, I'm like back at it, feeling good. My wedding rolls around,

finally get my weight down from 140 in the fall down to like 127. Um, get back from my wedding, you know, feeling great. Kid's dad dies. Fuck. You know, stress through the roof, not prioritizing myself. If things get out of whack again, weight goes back up again, trying to get back in. That is life. That is how it's, that is how it's going to be for you. And we say that again, and that's, that's everybody listening. That is how it's going to be for you. Bring it back to what we're, we started this conversation about four stages of the living method and why they're important. Lose your weight, solidify your weight, game changer, because you've got to solidify so that when these situational change hit you in life, you are prepared for that, right? And adapting. So you

have a strong, solid foundation and that's where your body wants to go back to. That's where it's happy. It loves that weight. It's happy there. You've solidified around it. That's where it wants to go. And so situational change is just like the aroundsies that's happening, right? And then you get a handle and your body wants to go back to that set point. That's where your new set point, your new, that's where it wants to go back. That's where it feels great, right? That's that important part. And then there's that, you know, maintaining your weight.

That's like understanding the natural fluctuations based on stress and situational change and the choices that you're making, whatever, until you just live a life where you're mindful and you're aware, oh shit, I'm not feeling great. What the fuck is going on with me? Oh yeah, my stress levels are through the roof. Oh yeah, I haven't, you know, been doing any kind of resistance training for a while because I got, took this course, I've been busy with my kids, so I need to prioritize that back

in my life, right? Back to the three reasons why people gain weight, not putting time into solidifying their weight, because you need that super strong foundation, that weight that your body's happy at, that it just around and wants to go back to. And then that, you know, that situational change is being super, you know, super aware of when life is smacking you in the face, but it could also be good things like having it, adding a new baby to the family, that situational change. That's not like, Oh, so you know, this major trauma, that's amazing. That's awesome and exciting. Right. But it causes situational

change. So what's going on there. And it all comes back to mindfulness, then being mindful about that. That's where it all comes back to is that mindfulness piece, that mindfulness piece, right? So that's what it's all about is being mindful. So what a great week for you to practice this. And it goes beyond just, you know, asking the four questions when it comes to what you're eating, what, and so asking the four questions is when we're in the weight loss group. So eating so often that makes you prioritize yourself and have to think about what you're eating and when. Now we take it even deeper, right, to how your body is responding to the choices that you're making in line with your portions and asking those four questions.

But make no mistake, those four questions, they put you in tune with everything, not just your portions. They put you in tune with, you know, when you're stressed and when you're tired and when you're this or when you're that, when something's working for you, when something's not working for you, you're going to notice a heightened sense of awareness with everything happening in your life, because that's what those mindfulness questions do. They help make you more mindful about everything that's happening in your life. So double down on asking those, um, asking those, uh, questions. I had a boss who insisted we go outside during the day just to read, yeah, readjust. It was an amazing suggestion. I have a

dog. So I go outside for walks several times a day, no more boss. She's now my impetus. It makes a huge difference mentally and physically. Yeah. Just changing your environment, taking a minute from, you know, from this, that, taking some time out. Going for a walk is just straight. And being outside, commuting with nature. We know this has an amazing effect on your mental health, your physical health, all of that. And that's just taking like, wait a minute. I'm going to put everything that's happening in my life on hold, on pause.

And especially when you have a dog. Because you can go for a walk and be on your phone, right? You just want your name, you know, talking to yourself and get a little talking to your family. But like you on your you got a dog, you got to watch for things squirrels and other dogs and cars and you got to constantly it keeps you so grounded in the moment. That's why these are why animals are so great for us, especially dogs, because they help us. They make us go outside and they make us be in the moment for sure. Um, I gotta go you guys. Um, that's my time for today. I really enjoyed our conversation. Thanks for joining me. Um, don't forget that at the beginning of each new week on the Monday, Odette does a poster for

the lives. You have anything at all that you want me to talk about any questions that you have, just add them to pop into the group real quick. Even if you can't watch it live, I'd be happy if you got any questions. If you have a scenario you'd like me to talk on. I mean, I love that we have this kind of space in the maintenance group right now because it's not such a big group like we have in the weight loss group. It's a lot more relaxed. There's a lot more space, a lot more time for like getting into that, really like getting

into the nuance of, of maintenance. So if you have any, um, your case scenarios that you want me to talk on, uh, I'm all about it. So give like, write your heart out. Let me know where you're at. If you want me to give you some advice or help you work through anything that you're working through, put it out there. And I'd be happy to work through that with you. Have an amazing day, everyone. And we'll see you later. I think I'm back this week for a way in Wednesday with the team. I loved their conversation last week. So good to be back. Have an amazing day. Bye. or yoga era, dive into Peloton workouts that work with you. From meditating at your kid's game to mastering a strength program, they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are.

So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca.