Total Health in Midlife Episode #181: Reducing Friction

reducing friction

Ever find yourself struggling to stick to healthy habits despite knowing their benefits? 

In this episode, I uncover the secrets to making healthier choices with less effort by focusing on the concept of reducing friction. Listen in as I explore the small obstacles that make sticking to health plans challenging and share practical strategies to remove these barriers. 

I’ll discuss the motivational triad and how our brains are wired to seek immediate pleasure, making habit formation difficult. By addressing our internal dialogue and the simple reasons behind our resistance—like convenience, time constraints, and discomfort—we can create a smoother path to achieving our health goals.

I also tackle common hurdles in maintaining healthy habits such as staying hydrated and meal prepping. Learn how keeping water accessible and using partial prep techniques can simplify cooking and make healthy eating more manageable. 

Additionally, discover how making healthy snacks more visible and accessible can significantly improve your eating habits. I’ll share personal anecdotes and introduce cognitive behavioral tools like the think-feel-act cycle to help you recognize and challenge your thoughts, reducing resistance to healthy habits. 

Join me for an episode filled with insights and practical tips to help you overcome obstacles and achieve health success with ease.

Are you loving the podcast, but arent sure where to start? click here to get your copy of the Done with Dieting Podcast Roadmap Its a fantastic listening guide that pulls out the exact episodes that will get you moving towards optimal health.

If you want to take the work we’re doing here on the podcast and go even deeper, you need to join the Feel Good Sisterhood - my group coaching program for women in midlife who are done with dieting, but still want to feel good! The Feel Good Sisterhood is open for enrollment, so click here to discover if group coaching is a right fit for you and your goals.

I am so excited to hear what you all think about the podcast – if you have any feedback, please let me know! You can leave me a rating and review in Apple Podcasts, which helps me create an excellent show and helps other women who want to get off the diet roller coaster find it, too.

What You’ll Learn from this Episode

  • Discover the surprising secrets to making healthy habits stick and learn how to effortlessly overcome the small obstacles that hold you back from success.
  • Unveil the powerful technique of reducing friction to transform your health habits and make the healthy choice the effortless choice, setting yourself up for lasting success.
  • Learn how to decode and conquer the internal resistance that sabotages your healthy habits by understanding the hidden thoughts and feelings holding you back, and discover how to turn your inner dialogue into a powerful ally for success.
  • Learn how to overcome common barriers to healthy habits by implementing simple strategies, like wearing workout clothes first thing in the morning, to make the healthy choice the easy choice.
  • Discover how small, simple changes like filling your water glass immediately when it runs dry can eliminate barriers to healthy habits, making it effortless to stay hydrated and achieve your wellness goals.
  • Explore how to break free from the cycle of resistance to healthy habits by understanding and reshaping your internal dialogue, using cognitive behavioral therapy’s powerful Think-Feel-Act Cycle.
  • Uncover how coaching can reveal and address the underlying mindset blocks that sabotage your health goals, empowering you to make lasting changes and turn healthy choices into effortless habits.

Listen to the Full Episode:

Full Episode Transcript:

Have you ever wondered why you know exactly what you need to do to stay healthy, but following the plan might feel impossible? Maybe you’ve bought vegetables only to throw them away weeks later. You’ve skipped workouts because the thought of working out felt like too much effort. Or you reached for junk food because nothing healthy was available.

What if I told you the problem isn’t you. But instead, the small obstacle standing in your way?

Today, we are uncovering the secrets to setting yourself up for success by doing what I call reducing friction. You will learn how to make the healthy choice, the easy choice, and discover practical strategies that can really transform how you think about your healthy habits.

Stay tuned to find out how to overcome those sneaky barriers and finally achieve your health goals with less struggle and more ease.

Welcome to Total Health and Midlife, the podcast for women embracing the pivotal transformation from the daily grind to the dawn of a new chapter. I’m Elizabeth, your host and fellow traveler on this journey.

As a Life and Health Coach, I am intimately familiar with the changes and challenges we face during this stage. Shifting careers, changing relationships, our new bodies, and redefining goals and needs as we start to look to the future and ask, what do I want?

In this podcast, we’ll explore physical, mental, and emotional wellness, offering insights and strategies to achieve optimal health through these transformative years.

Yes, it’s totally possible.

Join me in this amazing journey of body, mind, and spirit, where we’re not just improving our health, but transforming our entire lives.

Hey everyone, welcome to the Total Health in Midlife podcast. I am your host, Elizabeth Sherman. And thank you so much for tuning in today. So, first I want to tell you that I truly appreciate you for listening and sharing your thoughts. And I love it when you reach out to me on social media or through email.

Your messages and your feedback mean so much to me. And they help me create content that is specifically tailored to what you need, your concerns, and what’s on your mind. And since this podcast is usually just me talking in your ear, you, interacting with me by subscribing to my weekly emails or connecting with me on social media allows me to connect with you on a more personal level and to help you on a more personal basis.

I just wanted to give you a shout out and a big virtual hug and thank you. I am so incredibly grateful.

Today, we are talking about a topic that can set yourself up for success in your health, “Reducing Friction.” I’ve touched on this concept before, particularly in episode number 175, where I discuss the strategy of “Deciding Ahead of Time.” But today, we are going to dive deeper into how you can set yourself up for success by making things easier for yourself.

So, have you ever felt like there’s something wrong with you because you can’t seem to get yourself to do the things that you know you should? Of course, you have because we’ve all been there. Things like making healthy meals for yourself and your family or sticking to a regular exercise routine. Maybe it’s getting up first thing in the morning to work out.

If so, you are so not alone. So many of us struggle with these same challenges. But here’s the thing. The problem isn’t that you don’t want to exercise, cook dinner, go grocery shopping, or wake up on time. I mean, maybe it is, but the issue truly lies in the way that we approach these tasks. We often look at the event itself as the problem. And as a result, that’s where we start to troubleshoot.

We think, I don’t want to exercise. But if I find the right exercise, then I’m going to want to do it. Or I don’t feel like cooking dinner. And so, what I need to do is something different around dinner. Right? And so, as a result, we think that the problem is in the meal that we’re cooking, or the workout, or well, us, for not following through on the plan.

But what if we backed up a little bit and addressed the problem before it even starts. What if we could make the decision to do the thing that we want to do, the easy choice.

That’s what reducing friction is all about. It’s about identifying the obstacles that we have that make healthy behaviors difficult and find ways to remove those obstacles so that the healthy choice becomes the easy choice.

And today, we are going to explore how you can apply this concept to the different aspects of your life to achieve your health goals with less resistance and more ease.

So, let’s talk about why we resist healthy behaviors. It often boils down to a few common reasons like inconvenience, time constraints, and our internal dialogue. Now, at the core of this resistance is something called the motivational triad. I’ve talked about it before. Our brains are wired to seek pleasure, to avoid pain, and to do it as efficiently as possible.

Changing habits and behaviors challenges this framework, making it super uncomfortable. We have to think about it and make a conscious choice to do the right thing, instead of the habitual thing., Which is why forming new habits can be really, really difficult.

So, for many of us, this is why habits don’t seem to stick. It can take a while for new behaviors to pay off. Unlike eating treats like Oreos, and chocolate, or Cheetos, which gives us an immediate reward in their taste. Health behaviors take time to show their benefits.

Eating vegetables or cooking a healthy meal like roast chicken with baby potatoes and roasted broccoli might not taste good initially, if you’re new in the kitchen and haven’t figured out the right spices, cooking times, and techniques. And it takes consistent healthy eating to start feeling better in the long run. This is where the struggle lies.

Our brains are screaming for that immediate pleasure and comfort. And we need to overcome our internal dialogue that often tells us why we can’t or shouldn’t do the healthy thing. This dialogue is believable because it’s coming from our own brain, our own thoughts. It’s our thoughts and feelings.

For example, you might think, I don’t have time to work out, or cooking is too much effort after a day like I’ve had today. And these thoughts create resistance to following through on the plan. But to reduce friction, we first need to understand where our resistance lies. We need to listen to our internal dialogue and identify the specific thoughts and feelings that are holding us back.

Often the reasons for our resistance are super simple and might even feel like a lame excuse if we said them out loud. And you know what? That’s totally okay. There’s power in acknowledging these reasons because if they’re tripping us up, it’s our responsibility to ourselves to figure out how to overcome them.

So, understanding our internal dialogue helps us to see the real obstacles that we’re facing. It’s not just about not wanting to work out or cook a meal. It’s about the thoughts behind those feelings. Maybe you think working out is too hard because you don’t have the right clothes, or you’re or your shoes don’t fit right, or you feel like cooking is too much effort because you have to chop and prep everything when you’re already tired from a long day at work with everybody wanting something else from you. You just want to unplug.

And so, by identifying these thoughts, we can start to find solutions to reduce the friction. For example, if you resist cooking because of the mess, take some help from your grocery store to make it easier. If working out feels like a hassle because you’re super comfy drinking coffee at the dining room table in your bathrobe, try eliminating just one of those barriers to make it easier.

These small changes can make a big difference in reducing resistance and making the healthy choice the easy choice. Our resistance to healthy behaviors is often rooted in simple, believable thoughts that create barriers to getting what it is that we ultimately want. And so, by understanding our internal dialogue and identifying the real reasons behind our resistance, we can find ways to reduce friction and make healthy behaviors easier to stick to.

This awareness is the first step towards setting ourselves up for success and achieving our health goals with less struggle. One common struggle that many of my clients face is buying vegetables but not eating them, and then ultimately throwing them away weeks later. They feel like it’s a waste of money and a missed opportunity for healthier eating.

This is where coaching really shines because I get to help my clients work through these sneaky objections and resistance that their thoughts are offering them. Let’s take the example of cooking broccoli.

So, my client Holly had this issue. She would plan to make dinner and follow through with it, except when it came to the broccoli, every single time she looked at that whole head of broccoli and she was like, nah, I’m not going to do it.

And then, it would sit in the crisper, also known as the vegetable gravesite, where good vegetables go to die until it became a slimy glob of goo. And so, broccoli can be messy, and quite honestly, a pain in the butt to prepare. The stalk is tough to cut through, the florets get everywhere, and they’re a hassle to clean up.

And then, there’s the question of what to do with the stalks once you’ve cut the florets off of them. The stalks don’t often taste as good as the florets. And so, what do you do? Do you throw them away? Do you freeze them and use them for soup? And then, just have a freezer full of vegetables and never make soup? Or do you use them for something else? Or do you find a way to use them for something that you’re not thrilled about?

And if the broccoli has been sitting in the fridge for a few days, it might be even worse. The Plastic produce bag gets wet, and sometimes there are slimy spots on the florets. So, do you cut those off and hope for the best? Or do you just toss the whole thing because it seems too far gone?

And then, there’s the smell. When broccoli is cooking, it smells like farts, right? It’s such a strong, unpleasant smell that combined with all the other inconveniences together it creates just a lot of resistance. And so, this is where reducing friction comes into play. For Holly, the solution was simple. I told her to buy precut florets. Yes, buy a bag of precut florets.

Now, it might be a little bit more expensive than the whole stalk of broccoli, but is it really more expensive if you end up throwing the whole head away? No, it’s not. Buying precut florets made all the difference for her. With the precut florets, all you have to do is open the bag and pour it out into the pan with some salted water, or you can stick the entire bag into the microwave. Easy peasy, lemon squeezy, right?

By reducing friction, Holly was able to incorporate broccoli into her meals without all of the hassle. It eliminated the barriers that were preventing her from cooking and eating the broccoli that she bought. This small change made the healthy choice the easy choice, helping her to stay on track with her health goals.

Understanding and addressing these small points of resistance can have a significant impact. For Holly, the problem wasn’t that she didn’t want to eat broccoli. The problem was the hassle and the mess involved in preparing it. Once we identified and removed that friction, she found it much easier to stick to her healthy eating plan.

This is just one example of how reducing friction can make a big difference in your healthy habits. By recognizing the specific obstacles that make healthy behaviors difficult and finding simple solutions, you can set yourself up for success and make the healthy choice, the easy choice.

Many of my clients struggle with maintaining a consistent workout routine. A common scenario for many of us is that we get out of bed, we head to the kitchen, we get our coffee, and then we settle in for our morning routine. Which often includes scrolling through social media. You plan to exercise next, and then get ready for work, but you face a couple major hurdles.

First, you are so super comfortable and cozy. You’re sipping your coffee and you’re mindlessly scrolling through social media and connecting with your friends. Second, you don’t have your workout clothes on. So, not only do you have to pry yourself away from your coffee and phone, but you also have to change into your exercise clothes and then move into your exercise area, wherever that might be.

These are three significant barriers that our brains need to overcome. And so, one of my clients, Barb, faced this exact challenge. She was telling me about how she would sit with her coffee, feeling cozy, and not wanting to disrupt that comfort by getting up to change clothes and work out.

Her internal dialogue was something like, Oh, now I don’t have time to work out, or I’ll just do it later. But we all know later often turns into never, right? So, we worked on a simple but effective solution. Changing into her workout clothes immediately upon waking.

This way, the only thing that she needed to do was get up from the couch or table and move to her exercise area. By doing this, she eliminated a huge obstacle. Now, she didn’t have to face the triple task of stopping her coffee time, changing her clothes, and relocating to exercise. She just had to move, already dressed, and ready to go.

Another client of mine, Kara, had also fallen out of her exercise routine because her schedule changed. The time she had set aside for changing into her workout clothes was no longer there. So, her workouts fell by the wayside. We talked through this scenario, and she adopted a new routine of putting on her exercise clothes first thing in the morning when she was going to the bathroom. And it made a significant difference, and she was able to get back into her exercise routine successfully.

So, these examples highlight how small changes can reduce friction and make it easier to stick to healthy behaviors. And so, by putting on your workout clothes immediately after waking up, you remove a major barrier. You’re already dressed in halfway there. The only thing left to do is get up and move to your exercise area. And so, this simple act can make the difference between skipping your workout and actually doing it.

So, if you find yourself resisting working out because it feels like too much effort to change clothes and get started, feel good. Try it. Lay out your workout clothes the night before and put them on first thing in the morning. You’ll find that reducing this friction helps you to stick to your workout routine with much less resistance. I’m not going to tell you that you will want to do it, but you’ll have less barriers.

And so, by identifying these specific hurdles that prevent you from working out and finding ways to eliminate them, you can make the healthy choice the easy choice. Changing into your workout clothes immediately upon waking is a simple yet powerful way to set yourself up for success.

Next up, let’s talk about drinking water. It’s something that we all know that we should do, but often we don’t drink enough. There are lots of environmental reasons for this specific problem. Two are having water accessible and making it easy to drink. Now, this might sound silly, but one simple barrier is that when our glass or water pitcher runs empty, we don’t refill it. And it’s a stupid problem with a straightforward solution.

I recently, realized that when my water pitcher or glass ran empty, I wouldn’t fill it up. And my internal dialogue was something like, well, I guess I can’t drink water now because there isn’t any. Of course, this is a lie. It’s not that I couldn’t fill the glass. It just felt like too much trouble in the moment. And I’d tell myself, I’ll refill it later. But later often didn’t come, and I ended up not drinking enough water.

These are small and silly examples of the kind of resistance that’s so incredibly common. You might be busy, and when you notice that your glass is empty, you think, Oh, I’ll get it in a minute. Let me just finish this one thing. But then you get distracted, or maybe you’re comfortable on the couch and you don’t feel like getting up.

This small inconvenience becomes a big barrier to keeping your commitment to drinking enough water. And so, the solution here is simple, but powerful. Fill up your glass or bottle immediately when it runs dry. As soon as you notice it’s empty, take a moment and fill it up right away. This removes the barrier and makes sure that you always have water available to drink. It’s a small action that can make a big difference.

Reducing friction is all about removing these little obstacles that trip us up. By addressing them head on, we make it easier to stick to our healthy behaviors. So, if you find yourself not drinking enough water, try this hack. As soon as it’s empty, fill it up. It takes two seconds and ensures you have water always on hand.

So, by identifying the small points of resistance, like an empty glass, and addressing them immediately, you can make drinking water an effortless part of your day. You may have to try a few things to see what works for you, like adding a straw, or changing your water bottle can also help in this habit. Small changes like this can have a significant impact on your overall health and your well-being.

When I started planning my meals and cooking more regularly, the introduction of the book, ‘Well Fed,’ by Melissa Joulwan was a huge help for me. She helped me organize my meal planning and prep so that I was doing what I call ‘partial prep.’ this approach made cooking way less overwhelming and way more manageable.

One of the biggest obstacles to cooking planned meals is the effort involved in chopping and prepping ingredients. The internal dialogue often goes something like, Oh, it’s so much work or I’m too tired to chop all those vegetables after a long day. This can lead to opting out of planned meals and resorting to takeout or less healthy options. Which don’t necessarily save you time, and certainly, not money. But they do save on effort.

I’m not a fan of what many bro fitness dudes suggest, which is doing all of your meal prep on Sundays. I used to spend hours prepping on Sundays only to end up with sad, wilted, kind of gross food by the end of the week. And so, I prefer fresh or semi fresh food. So, I adapted my approach.

One tip that I picked up from Melissa Joulwan and from Rachael Ray’s cooking show was Rachel Ray saying, use it twice, chop it once. And so, how she uses it is if you need the same ingredient for different parts of your meal, save time by chopping it once and reserving the second portion. And so, I adapted her concept and started applying it for other longer term food prep ideas. This concept significantly reduces the effort needed for meal prep throughout the week.

And so, for example, if I’m preparing something like butternut squash, which quite honestly is a pain in the butt to peel and cut, or cooking brown rice, which takes forever. I’ll cut or cook more than I need and then save the rest for a day when I need something quickly. By doing partial prep on the weekends, or just cooking more than I need, I can still enjoy fresh meals without spending hours in the kitchen every day.

Another method I use is combining partial prep with prepping more than I need for future meals. Many foods freeze really well, like rice or eggs. So, again, if I’m cooking a batch of brown rice or I’m making soup, I’ll make extra and freeze it in portions. When I need a meal quick, I can just pull out a portion from the freezer and heat it up.

This approach combines two different versions of reducing friction, doing partial prep ahead of time, and prepping more than you need for times that you need something fast. It makes the act of cooking less daunting and helps ensure that you stick to your healthy eating plan.

If you find yourself opting out for planned meals because it seems like too much work, try this method. It does take a bit of pre work but over time, it will save you so much energy. Do some partial prep on the weekends, and when you’re chopping or cooking, do a little bit extra and save it for later.

This small change can make a big difference in making cooking less of a chore and more of an enjoyable activity. Reducing friction in meal prep can help you stay on track with your health goals without feeling overwhelmed. By identifying the points of resistance and addressing them with practical solutions, you can make healthy cooking a regular part of your routine without the stress.

Healthy snacks can often be overlooked in favor of less healthy options, especially when they are out of sight. So, many of us have had those moments where we reach for something quick and convenient, ignoring the healthier choices that we have on hand, right? And so, this is often driven by our internal dialogue, which might say something like, I don’t feel like eating healthy snacks, or I forgot I had those.

So, this happened to me by accident recently. I went to the fridge looking for a protein bar, which is usually where I keep my protein bars. But I had placed a bowl of oranges front and center, right in my line of sight. It was an accident, but it was a welcome surprise. And so, instead of grabbing the protein bar, I had an orange. And so, this way, I didn’t have one of those V8 moments where I realized later that I had healthy options available, but totally forgot about them.

Our brains tend to gravitate towards what’s most visible and convenient. And so, if your healthy snacks are hidden in the back of the fridge or the pantry, you are less likely to choose them. Instead, you’ll go for whatever is easiest to grab, which is often not the healthiest option.

One simple but effective solution is to place healthy snacks front and center in your fridge, not in the crisper where good food goes to die, and instead put your less healthy snacks in there. When you open the door, they should be the first thing that you see. And so, this makes it more likely that you’ll choose a healthy snack over a less healthy one.

For instance, keep a bowl of prepped veggies, fruits, or other healthy snacks at eye level where they’re easy to see and grab. Another version of this strategy is to write out a list of healthy snacks and place it on the side of your refrigerator. This serves as a visual reminder of the healthier choices that you want to eat. Just make sure that those snacks are prepped and ready to eat ahead of time.

For example, if you enjoy carrots and hummus, wash, and cut the carrots and leave them in the container next to the portion of hummus.

One of my clients, Lisa, struggled with this exact issue. She always intended to eat healthier snacks, but often found herself reaching for the chips or cookies instead. Her internal dialogue was full of justifications like, it’s too much effort to prepare something healthy. Or I’ll just eat better tomorrow. And so, we talked about the importance of ease, visibility, and preparation.

She realized that the simple act of scooping yogurt out of the big container was too much effort. And so, Lisa started buying individual yogurt cups and placing them in front of the fridge. This small change helped her remember her healthier option and made it easier to choose it.

Reducing friction by making healthy snacks more visible and accessible can significantly impact you’re eating habits. And so, by placing these snacks front and center and having them ready to consume and portioned out, you make it more likely that you’ll reach for them instead of the less healthy options. It’s about making the healthy choice, the easy choice.

Our brains thrive on consistency, repeatability, and the familiar. So, they naturally resist anything new, like changing our behavior. Additionally, we humans are inherently lazy. And so, this ties back to the motivational triad. Doing what’s familiar is easier because we don’t have to want to think about it.

Doing the same thing is comfortable. Doing something new, although we might not see it as painful is uncomfortable because it’s unknown. Cooking dinner is more work than ordering in. Exercising is more work than sitting on the couch. Watching Netflix is more pleasurable than getting up and doing our evening routine and going to bed. We resist these things because they require effort, and they disrupt our comfort.

One tool that I use in my coaching is a Cognitive Behavioral Therapy tool called, the ‘Think-Feel-Act-Cycle.’ Basically, everything we do or don’t do is because of how we feel, or how we think we’re going to feel when we do the thing.

Our feelings are caused by our thoughts. However, most of us are not intimately connected to our thoughts because we generally have about 60, 000 thoughts in a day, many of which are on repeat. When we don’t do what we want to do, like not exercising, not meal prepping, not cooking the broccoli, or not drinking the water. That is an action. The reason we don’t do the action is because of the feeling. We have resistance to doing them.

This resistance stems from our internal dialogue, our thoughts. So, we need to uncover our internal dialogue that leads to the resistance, that leads to the feeling. Why are we resisting something that we said that we wanted to do?

So, as a coach, I’ve heard all of the excuses. And honestly, I do not judge anyone because I have a human brain too. If the brain is thinking it, it’s our responsibility to uncover it and address it so that we can move forward.

Many of my clients don’t want to admit the silly excuses that their brains offer them for not doing the things that they want to do because they are either judging themselves, or they think I will judge them.

What I offer my clients is the idea that either we don’t have to believe everything our brain tells us, or we can get rid of the obstacle in the first place, especially if it’s an easy fix. Like filling up your glass with water before it’s empty. Or getting a straw to make drinking easier. Or putting your exercise clothes on when you wake up.

Our brains will come up with all sorts of excuses to avoid the discomfort. And so, you might think, I don’t have time to exercise. Or cooking dinner is too much work after a long day. These thoughts are believable because they come from within us. But just because we think something doesn’t necessarily mean that it’s true.

I started calling BS on my, ‘I don’t have time, excuse.’ Our internal dialogue can often be a major barrier to taking action. By becoming aware of these thoughts, we can start to challenge them. And we can ask ourselves, is this thought really true or what can I do to make this easier for myself?

Often, we’ll find that our thoughts are just excuses and there are simple solutions to overcome them. For example, if you think, I don’t have time to exercise. Try putting out your workout clothes first thing in the morning or doing something shorter. This small action reduces the friction of having to change later and makes it easier to start your workout.

If you think cooking is too much work, again, try prepping your ingredients ahead of time or using a slow cooker to make meals easier. It’s our responsibility to figure out how to work around our brain and talk to ourselves instead of listening to ourselves.

We don’t have to accept the excuses that our brains offer us. And by becoming aware of our internal dialogue and finding ways to reduce friction, we can make healthier choices easier and more consistent.

Our internal dialogue has a huge influence on our behavior. By recognizing and challenging the thoughts that lead to the resistance, we can overcome obstacles and make healthier choices more attainable. This self-awareness is key to setting ourselves up for success and achieving our health goals.

Diets and fitness programs often fail because they only tell you what to do and not how to overcome the obstacles in your mind that prevent you from doing it. You already know that eating vegetables and exercising regularly are good for you. The challenge lies in understanding why you don’t follow through with these healthy behaviors. This is where coaching comes in.

Coaching with me helps you to become aware of your thoughts and behaviors in a way that’s hard to do on your own. Many of us have mindset blocks that we can’t see. And these blocks cause us to act in ways that seem counterintuitive to our goals. Me too. That’s why I have my own coaches.

Through coaching, you can uncover these hidden obstacles. For example, you might discover that you avoid exercising because you associate it with a negative experience from the past. Or you resist meal prepping because you’ve convinced yourself it’s too difficult, or it won’t taste as good as restaurant food.

These insights are crucial because they explain why you’re not doing what you want to do even when you know it’s good for you. A coach helps you dig deeper into your internal dialogue. You might think, I don’t have time to exercise, but a coach will help you to see if this truly is the case or really just simply an excuse.

I can guide you to question your thoughts and find out what’s really behind them. Maybe you have the time, but you don’t feel motivated because you’re overwhelmed by the idea of simply starting. A coach can help you break down those barriers and find practical solutions that work for you.

And so, by working with a coach, you can learn to recognize and challenge the thoughts that hold you back. Instead of accepting these thoughts as truth, you can start to see them as obstacles that you can overcome. This shift in perspective is powerful, and it changes the way that you approach your goals and helps you develop strategies that are tailored to your unique situation.

Coaching is more than just giving you advice and telling you what to do. It’s about helping you to understand yourself better so that you can make lasting changes. It’s about finding out what’s really going on in your mind and addressing those issues head on. This is why coaching is so incredibly effective. It goes beyond service level advice and gets to the root of the problem.

Again, diet and fitness programs often fail because they don’t address the underlying mindset blocks that prevent you from following through. Coaching helps you to become aware of these blocks and provides you with the tools to overcome them.

By understanding your thoughts and behaviors on a deeper level, you can create lasting change and achieve your health goals. A coach helps you see what you can’t see on your own, reducing friction by making the healthy choice, the easy choice.

If today’s episode resonated with you and you find yourself thinking, I know what to do, I’m just not doing it. Then, I have something that can help. I want to invite you to book an ‘I Know What to Do, I’m just Not Doing It Strategy Call’ at

During our call, we will work together to identify what exactly is holding you back. And to develop a clear, actionable plan to move forward. We’ll explore the specific hurdles that you face in maintaining healthy habits and uncover the root causes of your struggles. This call is about reducing the friction that stops you from following through on your health goals.

I will provide personalized advice and practical steps that fit your lifestyle, making it easy for you to stick to healthy behaviors. You’ll walk away feeling understood and supported with a sense of hope and a clear path forward.

After our call, you’ll receive detailed follow up notes, including key questions that we discussed and actionable steps to take. And this isn’t just a consultation. It’s a pivotal step towards transforming your health and reclaiming your life. So, if you’re ready to take control and turn your knowledge into action, book your strategy call today at You can work to create lasting change in your life.

Thank you so much for tuning into today’s episode. I hope you found today’s topic on reducing friction helpful. the small changes that we make to remove obstacles can have a significant impact on our ability to stick to healthy habits. Whether it’s buying precut broccoli, putting your workout clothes on first thing in the morning, keeping your water glass full, prepping ingredients ahead of time, or placing healthy snacks front and center.

These simple strategies can make the healthy choice, the easy choice. I appreciate you taking time to listen and encourage you to reach out with your thoughts, questions, and feedback. Your feedback helps me to create content that’s tailored to your burning questions, and what it is that you need.

So, don’t forget to subscribe to my weekly emails that are full of other tips, strategies, and mindset shifts, and connect with me on social for more tips and support. All of that is in the full show notes, how to access it.

And if you’re ready to dive deeper and tackle the specific challenges holding you back, don’t hesitate to book an I know what to do, I’m just not doing it strategy call. You can find the link at

Thanks again for being here. I appreciate you, and I look forward to helping you achieve your health goals and live your best life. Until next time, have an amazing week everyone. And I will talk to you next. Alright, bye-bye.

Thank you for tuning in today. Now, if you enjoy the podcast and are ready to take the next step in addressing your health concerns, I would love to invite you to schedule an I Know What To Do, I’m Just Not Doing It strategy call.

In this 60 minute session, we will explore what’s holding you back and create a personalized action plan. You will gain clarity, support, and practical steps to move you forward. Visit to book your call now. You can transform your health and I would love to be there to help.

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Reducing Friction
Reducing Friction