[PODCAST EPISODE 53] Workshop 3 on Weight Loss and Mommy Burnout

Nov 18, 2021
 

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About the show:
If you're feeling burnt out by everything you're doing as a mom and weight loss feels impossible right now - then you're in the right place. Let's deal with the burnout first. The weight loss will follow. Listen to this episode and do the work inside the workbook to get yourself back on the path towards loving your life again. This is workshop three of a three part series. 

 

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Read the full episode transcript below:

Intro:
Welcome to the Weight Loss Before and After Pregnancy Podcast. The place you’ll get simple strategies you can apply to your life today to start losing weight. Strategies that’ll help you reach your goal, move on with your life, and focus on the things that matter most to you. I’m your host, Certified Life and Weight Coach, Andrea Scalici. Let’s get started.

Podcast: 
Hey, everybody. Welcome to episode 53.

Today, on this podcast, is workshop number three, on weight loss and mommy burnout. This is the third and final workshop in this series that will take place on this podcast. If you haven’t heard workshop one and two, go back and listen to the last two episodes. You’ll definitely want to do these in order.

You’ll definitely want to download the workbook and do the work with me if you’re feeling burnt out because of everything you’re doing as a mom. Deal with the burnout first. And weight loss will follow.

If you feel burnt out, super stressed, just exhausted by your life right now, then thinking about weight loss will feel impossible. So, we deal with the burnout first. And, like I said, weight loss will follow.

Remember, burnout is caused by many tiny things in our lives. And these things cannot all be solved overnight. So, we need to chip away at one tiny thing at a time. And this workshop was designed to help you do just that. Focus on one tiny thing at a time using the same four step process we’re using here.

Let me quickly remind you what that four step process is.

Step one. Decide what topic you’ll focus on.

Step two. Discover what’s happening right now.

Step three. Intentionally decide how you want to handle it.

And step four. Decide what your next step will be.

In workshop number one, the first one in this podcast series, we focused on steps one and two. We decided what tiny topic we’ll focus on. And for me, I decided to focus on doing my kids’ laundry. Then, we discovered what’s happening right now and we made a decision. And for me, I discovered what I’m thinking, feeling, and doing as it relates to my kids’ laundry. And I decided what I’m going to do, like the physical things I’m going to do, as it relates to my kids’ laundry. This part of the process was very helpful and kinda like cleansing for me to get out of my mind.

Then, in workshop number two, the second one in this podcast series, we focused on step three. We intentionally decided how we wanted to handle it. For me, I decided how I want to think and feel about doing my kids’ laundry. And how I want to think and feel about the people in my life who benefit from me doing the kids’ laundry. Like, my kids, myself, and my husband. This part of the process was super helpful because it showed me that I really do have full control over my decisions. I have full control over my thoughts, how I feel on a daily basis, and what I choose to do or not do. No one controls me. I control myself. And I get to have any relationship I want with the people in my life simply by intentionally thinking about them the way I want to. So powerful.

Ok. Now, in workshop number three, the third and final one in this podcast series, we will focus on step four. We will check in with ourselves, see where weight loss fits in, if it does at all yet, and decide what we want to focus on next.

All right. I’m excited to get started today. But real quick, I just wanted to remind you about the workbook I created for you specifically for this workshop. You can download your copy right now at mcccoaching.com/burnout.

The workbook will guide you through the four steps process we’re going through. You can use it for the tiny situation you’re focusing on in this workshop. And all the tiny situations you’ll focus on in the future to chip away at your burnout. That’s exactly what I plan to do after I’ve worked through my kids’ laundry.

Now, let me open up my copy of the workbook and find where step four begins. Then, we’ll kick off workshop number three.

All right. Let’s start with question number one.

Step four. Question one. On a scale of one to ten, where is your mommy burnout at right now? One is no burnout. And ten is extreme burnout. Whatever your answer is, why is your burnout at that level?

This is a great time to check in with myself. And for you to check in with yourself. If you’re passively listening to this podcast series, then you might be at the same burnout level you were at when you started. But if you’re doing the work, if you downloaded the workbook and you’re actually writing down your answers and making decisions and taking action in your life, then your burnout level will change the more you focus on those tiny situations.

Ok. So, for me, right now, I’d say my burnout is at an eight. Yea, it feels like it’s at an eight. When I started I was probably at a ten, but now it’s an eight because it has felt so good for me to feel in control of my time, in control of my day again. I sort of got caught in negative thinking, kinda like victim thinking, and thinking that I have no control over myself and my time. But doing this work has proven to me once again that I do have control. I get to choose what I do, how I think, and how I feel. And because of this experience so far, my burnout has gotten better.

I don’t feel the constant pressure in my head anymore. It’s there sometimes now, but not all the time. I don’t feel tired or overwhelmed when I think about doing my kids’ laundry. I’m working on feeling less annoyed and resentful towards my husband as we practice our new kids’ laundry schedule. I’m just overall feeling better.

But I still have a ways to go. There’s still a thousand other things going on in my life that I want to work on, chip away at. But overall I feel like I’ll get there. One thing at a time. Ok.

Step four. Question two. How can you reduce your mommy burnout even further if you aren’t a one on the scale? What’s your next step?

This is such a good question. And I sort of started to answer it in the previous question when I said there’s still a thousand other things in my life that I want to work on. So, this is perfect.

I’m not a one on the scale. I’m an eight right now. So, how can I reduce the burnout even more to eventually get to a one on the scale?

Well, I just need to keep focusing on one tiny thing at a time. In this workshop I focused on my kids’ laundry. And the next thing I want to focus on is cleaning the house.

When Nico was born at the end of April, I hired a cleaning service to clean my house for six months. It was awesome. But that contract has come to an end. And I have started to clean my own house again. I love having a clean house, it’s important to me, but I hate cleaning.

So, my next step is to take myself through the four step process that we just went through in this workshop. I’ll decide what I want to think, how I want to feel, and what I want to do as it relates to cleaning my house.

I don’t know yet where it’ll take me. But cleaning my house is definitely contributing to the burnout. So, I’m going to deal with it. And I wonder what you plan to work on next in your life. Ok.

Step four. Question three. How will you know when you’re ready to focus on weight loss?

This is such a great question, especially if you are feeling so much burnout that you can’t even think about weight loss right now. It’s a good check-in question.

But for me, I’ve been in my own weight loss journey postpartum, after having baby Nico earlier this year, and I’ve been doing great. I started by taking myself through my own weight loss program and I lost 15.4 pounds doing that. And since I’ve completed my program, I’ve lost an additional few pounds. I think I’m at twenty pounds down or so right now. And I’ve got about thirty left to lose.

Now, I don’t want to act like it was easy for me. I did notice the burnout affected my weight loss one month after I completed my program. So, I lost 15.4 pounds in my program, and after it ended, I didn’t lose any weight for like a month. That month was tough. I was really feeling the burnout. And I was planning my food terribly. But since I’ve started working on my burnout, weight loss has picked up again and I’ve lost about five more pounds. Like I said, I’m at about twenty pounds down right now and I’ve got thirty left to go.

I’m ready to focus on weight loss right now. I am focusing on it right now. And I’m also extremely aware of my burnout and how it can affect my success with weight loss. So, I’m just taking it one day at a time. I’m working through one tiny situation at a time. And staying aware of how I’m feeling and what I’m putting into my mouth.

If I wasn’t feeling the burnout, weight loss may happen quicker. Or maybe it wouldn’t. I don’t know. It doesn’t matter. The weight loss will happen at the pace it happens. And I like the way I’m handling all of it. Ok.

Step four. Question four. What’s the first step you’ll take when you’re ready to focus on weight loss?

Well, as you know, I’m already focusing on it right now. I took myself through my own program. I’m working on getting enough sleep every night, as much as I can with an almost five year old and a six month old. I’m drinking a good amount of water everyday. I’m creating and following food plans. I’m tracking everything. I’ve got my tracking sheet on my refrigerator right now. And I’m self-coaching everyday. The five simple steps to losing weight. And I’m taking myself through this workshop to deal with my burnout.

All of these things I’m doing I’ll continue to do during my entire weight loss journey. And I’ll continue to do them when I reach my goal weight. The five simple steps to losing weight. The basic things I need and want to do to live the life I want to live.

These are the things I recommend you do too. Sleep. Water. Food plan. Tracking. Self-coaching. Deal with the burnout.

And, as an added bonus, if you want to, move your body everyday or exercise or work with a weight loss coach.

I like to walk outside or on my treadmill. And I like to stretch my body at night before I go to bed. That’s what I’m doing to move my body everyday. You do what you like to do.

As you lose your weight, you might want a little more support and accountability, which a weight loss coach can give you. I am a weight loss coach, as you know, so I’m here for you if you want to go that route. Ok.

Step four. Question five. This is the final question for today. And the final question in this three part workshop. After you begin taking the first step, how will you handle it if mommy burnout happens again?

This one is easy for me to answer. If mommy burnout happens again, and I’m in the middle of my weight loss journey, I’ll become immediately aware that it’s happening. I won’t beat myself up or get mad at myself for falling back into it. I’ll just pull my workbook out and take myself through this workshop again and again, as often as I need to.

I’m a mom. You’re a mom. It’s highly likely that we’ll both fall into mommy burnout again in our lives. But next time, we’ll know exactly how to handle it. We’ll take control of it sooner and get ourselves through it again. And that’s it.

All right. Phew. This process was so helpful for me. I hope it was helpful for you too. I hope you’re feeling less of the burnout because of the work you did in this workshop. I know I do.

Now, you have the four step process. You know exactly what you’ll focus on next. You know what your next step is. All you have to do now is do it. Focus on it. Give yourself time and space to work through the next tiny, annoying issue in your life. For me, that’s cleaning my house.

I’m totally working through that one next. And I wonder what you’ll work on next. I’d love to know. Ok.

As a final reminder, here’s the four step process.

Step one. Decide what topic you’ll focus on.

Step two. Discover what’s happening right now. And make a decision about what you’ll do.

Step three. Intentionally decide how you want to handle it.

And step four. Decide what your next step will be.

And remember, very important, when you’re taking yourself through this process, test, analyze, and adjust how you’re thinking and feeling about your topic. Test, analyze, and adjust what you’re doing when it comes to your topic. You may not get where you want to be on the first try so test, analyze, adjust. Be intentional about all of these things.

All right. That’s it for this three part workshop series.

Don’t forget to download your copy of the workbook by going to mcccoaching.com/burnout. And that link will be in the show notes.

Do this work for yourself and you will start to feel better. The burnout will start to fade. And you’ll be able to focus on your weight loss goal and other important things in your life. I promise you.

Ok. Thanks for listening everybody. Thanks for going through this process with me. I’ll talk to you soon. Take care.

Outro:
If you loved this podcast, I want to invite you to check out The 6 Stages Weight Loss Program. It’s my signature program that’ll teach you everything you need to know from start to finish to lose weight, reach your goal, and maintain it once you’re there. You’ll also learn how to have your own back through the process. Join me over at mcccoaching.com/join. I’ll see you there.

 

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