Career Is Ruining My Health

My Career Is Ruining My Health! [Podcast Episode #069]

Are you one of those "lucky" people who just love their work?

I am.

So I know how easy it can be to let career take that #1 spot on your priority list. Everything else, including your own health, falls behind that work you "have to" get done.

Let's face it: Work is not going away. Therefore, you need some strategies to help balance out the time and energy you have left to invest in yourself. Your health dictates your ability to be productive, so don't overlook the importance of self-care. Here's how to get it done...​

Episode Resources:

My Career Is Ruining My Health! [Full Text]

Dave: Thanks so much for joining me in this episode of the Make Your Body Work podcast. As you know, this show is all about helping you live a healthier and happier life. Particularly today we're going to be talking to anyone who sits at their desk or sits at work for long periods of time. Maybe has a really busy business schedule that doesn't allow a lot of time for health and fitness because we have an awesome question from Gurdeep and let's dive right in.

Gurdeep says, "Dave I work as a marketing executive. I love my work and I believe in the products we sell but I probably sit 80% of my day and even though I exercise and eat well." Bracket, she says, "I work for a health food company dammit, I am still gaining weight and feeling my age. Part of me would like to give it all up and focus on getting my health back on track, but that's not in the cards right now. My question is about other things we business people can do to stay in peak shape, aside from just going to the gym and trying to say no to snacks that make their way into our office. I need to follow a plan. I'll check the boxes if I know which ones I should be checking. Thanks for any ideas."

Gurdeep it's tricky question because like you said, you're doing a lot of things right. You're trying to make those healthy decisions. You're trying to exercise. You're trying to eat right but you still notice that the toll that sitting all day at your job is taking your body is turning into weight gain and just changing your body in ways that maybe you don't really like so much. I know that there's a lot of other listeners out there who can relate to that. What can I do when my job dictates a sedentary lifestyle and I don't want my health and fitness to sort of crumble as a result? What can I do?

I've recruited an awesome guest for today's episode to answer this question. Not only does she have a lot of experience coaching people like yourself through this problem but she's been there herself and she's going to share a little bit of her own story. I'm really excited to introduce to you, Ireene Siniakis.

Meet Ireene Siniakis

Dave: Hey Ireene, thanks so much for joining us on the show today.

Ireene: Hey Dave, how you doing?

Dave: Good, good. Thanks for being here. I'm excited to have you on the show. Before we actually dive into the question for today, I was looking on your website and I saw a line that you wrote when you were talking about what you do and who you work with and you said, "I get great satisfaction out of coaching busy professionals to get back into shape." I was wondering if you could start, tell us why. Why do you like working with busy professionals?

Ireene: Thanks Dave. Again thanks for having me on. I love with working with busy professionals because I actually get it because I was that person too and I understand that there's a lot of people working in offices where they're working the grind. They do eight, nine, ten hours.

They're sitting on their butts all day and they're committed to their job. They neglect themselves because they're so committed to their job or their careers and they just kind of lose sight of their health and themselves and they're kind of on this hamster wheel.

I love it because I just help them sort of pull it all back in and help them realize that unless they put themselves first or make a decision that and realize their health and wellbeing without is limited, they're just going to continue on this hamster wheel. I love to work with busy people because I actually understand what they're going through because like I said I use to work in that corporate go, go, go type of environment.

Over a period of time we all tend to get that extra weight hanging around our waistline and our hips and it constantly then, I as a woman I can say, constantly pulls on your mind and gets you down and out. I hear from people, especially women all the time that sometimes maybe they don't even want to go out to certain functions because they don't know what to wear and just like this domino effect. I love to work with those particular people because I truly understand what they're going through.

Dave: I'd like to ask you a little bit more about your own personal story then. Can you tell a little bit about your career arch like what where you doing in the business world before and how did you sort of decide at some point that you're going to make the shift into the health world?

Ireene's Personal Story

Ireene: Like I said, I was working in corporate environment and in a sales job through my twenties and thirties. I never really felt fulfilled. It's always, I mean I liked my job and I liked the people that I worked with but something was kind of always was missing. I remember around a friend of mine, a professional sportsman said to me, "Do what you like but make it your job." I thought, "What do I like?" I thought, “Well, I like going to the gym."

I was a personal trainer and I had my sort of private clients on the side after work. I always had one or two clients. This was in, back in my early twenties but then I thought, "What do I like?" I thought, "Well yeah, I like going to the gym and helping people."

I had my PT clients and I thought, "Now I need to work in the industry full time,” so I went to work for a magazine, Women's Health and Fitness. I did that for three years and I worked for then a golfing publication. Always something sort of in the sport and health industry. Then something then was still missing because I was doing my personal training.

I was working on health and well-being but I felt like people weren't really getting the results that they were wanting to get. I thought, "It's the food, 80% it's the food," so I became a food coach and then I could coach my clients in food and nutrition.

Years go by and I thought, "Well even then something's still not right. Something's still missing. Why are these people still not getting results and some are and what makes the difference?" I figured that with myself, it was I make that decision.

In my early thirties I hurt my back. I actually did it in my sleep. I just felt like my back just gave way and I had to have surgery instantly because my leg went numb. When I was going through that for two to three month, lying on my back thinking, "Oh God, I just want to be normal again. I just want to feel good." I thought that I would never ever neglect my health ever, every again.

From sitting at a desk all day I was going to the gym and training the body parts that I liked, my legs or my arms but I was always neglecting doing my abs or my core. I really a really weak core and like I said, I hurt my back. Until you kind of get slapped in the face from the universe to say, "Hey wake up to yourself. It's time for you to take control."

That prompted me then work full time in it. Then like I said, then I was being a personal trainer. Then in the last eight years I've worked in corporate health and wellbeing managing a large corporate that has thousands of employees. I have a team of trainers that work for me and we deliver these health and wellbeing program.

I actually love helping people but I what I really love the most is, I love helping people that actually really want results hence why I created my own business. I have my own line, weight loss protein people and I help these people get from A to B. They committed, they really want it. They suffered long enough.

It's great. That's kind of my story. I've lived it, I've seen it. I've had something happen to me that was traumatic at the time. I've made that shift and I really encourage people to say, "Don't wait until something bad happens. Without your health, you're limited."

Don't wait for your health to deteriorate before making health choices and habits

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With the community being 60 to 70% overweight, it's really time that we wake up and take our health more seriously and do something about it because it's getting worse. It's getting worse what they're putting in our foods. We're just really like, "Yeah, you need to take responsibility."

Weight loss is an inside job, it's got to come from within. It doesn't matter what your age or how many times you exercise, if you want long term results it's got to come from inside, inside your mind otherwise it won't stick.

Dave: I think that's probably where we'll end up going when we start talking about Gurdeep's question. Before we do, one thing you said that was so interesting is you talked about how before you got working full time in the health and wellness industry you were working your corporate job and then doing fitness coaching on the side. You talked about doing that after hours and that's how I got my start as well.

I know so many other health professionals who do that and it's sort of hypocritical because we all preach balance and we preach downtime and helping your bodies de-stress. Then working that full time job and then after hours going out and working that second job because we love health and fitness, but low and behold eventually your body broke down. I've gone through that as well. Even us fitness professionals aren't immune to overwork or running our bodies down.

Ireene: Oh my goodness we are so normal. It's interesting how I've listened to...

Ireene: Yeah seriously I'm going to tell you a little secret here and I was listening to some of your earlier podcast, just yesterday actually and one of them was saying, "Before we sit down and we eat a bag of chips or a packet of M&Ms" and here I am eating M&Ms listening to your podcast. I thought, "Oh my goodness, it's like you're talking to me."

We are absolutely normal but you know what it is about the balance, I was working a corporate job working in eight, nine, ten hours but then I was training my clients after work but I was moving. Our bodies are designed to move. You've got to keep moving. To me, it was fun and I was passionate about helping people. It wasn't work to me.

I was training, meeting with my clients. Showing them, instructing them. For me it was a form of exercise as well because I was just moving my body.

Dave: One of things that Gurdeep mentions is she says, "I probably sit 80% of my day." I know that a lot of other business people are just people working in sedentary jobs when they read that or hear that, they probably think, "Oh geez, I sit at least 80% of my day." What's your first thing that you say to someone who's forced into that sedentary, and I use forced kind of in air quotes, forced into that sedentary lifestyle? How do they even start to break out of that?

How Do I Manage My Time?

Ireene: My first question is what do they do the other 20% because at the end of the day, time doesn't discriminate. We all get given the same amount of time. I get it, some people have families. Some people travel a long distance for work. At the end of the day we all have exactly the same amount of time.

Even if we take it a step further and I'm sure you've probably spoken about this on your show but you've got to really know what you want and why you want it. That's important which is what leads to really ingrain in her mind, we've got to use the mind here. It's good to know what you want and why you want, but does she have a picture of exactly what she wants? Our mind works with pictures.

If Gurdeep wants to excel in her career and do well, what does that look like? Does that look like she is in a trim, taught body looking amazing in her outfits standing up there speaking to people? She's got to really see herself as that person first before she can get it.

If 80% of her time is sedentary, what is she doing with the other 20%? Look at her whole day. Where can she stop in times where she can just go for a mini walk? We can all find time that we can reduce in terms of the time you watch during TV or how do you travel to work? There's many, many, many things. The moral of the story is everyone is different. Why I like to work one on one with people is because I like to get an idea as to how exactly how their life is.

I get my clients to fill out a time drawing in fifteen minute increments as to what they actually do with their entire day because sometimes people can use that as an excuse. I'm not saying Gurdeep is but people say, "I sit most of the day and then I've got to do other things. Cook dinner and run the kids around or whatever. I don't have the time." You actually do. When you have in your mind exactly what you want, why you want it and you can see it with a picture, it helps motivate you find that time.

Dave: You're right. On this show on many episodes we talk with the idea of goal setting or thinking about what our aspirations are. I really like how you talked about it as a picture. How practically do you suggest that people build that picture? Is that something that they write out? Do they physically draw a picture? How do they do that?

How to Visualize Your Good Heath

Ireene: Number one they need to start thinking. A lot of people think that they're thinking but they're not. We run on autopilot. We just kind of go about our day and let our day run us. We need to stop in the morning, this what I do in the morning. I wake up and for the first couple of minutes I think, "Wow, what have I got ahead?" I really visualize how I want my day to go.

I visualize myself getting up and eating a really good healthy breakfast. I see it. Putting on my outfit for the day or I work in a gym so I just put on my gym clothes or whatever. I go to the gym and I go to work. I see people saying hello to me and I am really happy to see everyone, I help people in the gym.

I see myself throughout the whole day and I see myself getting everything that I need to get done. I say as a mantra, as an affirmation I say to myself everyday: "Everything I need to get done today, I get done with ease."

I make myself see my picture. It's really important that you plant that imagine in your subconscious mind because when I'm doing there is I'm retraining my mind to think how I want it to think, not let my mind control my day. I take control of my life, not the other way around. Does that make sense?

Dave: Yeah, totally. You just jogged my memory of something. I'm reading a book right now called, Essentialism. One of the quotes that I actually screenshot a picture of this or took a picture of my phone so I have my book. It says, "If you don't prioritize your life, someone else will."

Ireene: So true. So true and in my twenties and thirties, I let everything else control my life. It was not until I got into my forties I'm like, "You know what? I've got one shot at it and I don't want to feel like this anymore. I don't want to feel like I'm go, go, go. I want to create my life how I want to lead it."

That was when I decided to work in the health and fitness industry full time. It's been a long process and it's something that I constantly think about. I visualize and see it. I've now created the life that I want. I wanted to live by the beach. I wanted to drive the car that I drive. I wanted to look in the body how my body is. I see it first and then I just take the steps to get there. It's stays constantly in my mind.

We all get sidetracked because of external sources through our five senses. Our smell, touch, see, hear, what's the other one? I've missed one.

Dave: Taste. Taste, the most important one.

Ireene: Yeah, of course. We let all these external sources control us. When you really tap into what you want, your real true heart's desire and you ingrain that in your mind. You are focused forward on that, you create this shield around you like a bubble. You bounce all this other stuff off. You just really stay really focused on where you're going. That's what got me through. I use my mind and I think. I think about what I want all the time. I know where I'm going.

Like I said, all of people don't stop to do that. When it comes to weight loss, I know I'm getting off track here but when it comes to weight loss people come to me and they want to know, "What should I eat?" Or "How should I exercise?" Sure, I can give them meal plans or teach them how to eat. That's only short term. They'll lose weight but they'll go back to their old ways because they haven't stopped to train their mind.

I'd rather my clients train their mind at first, to start their day by training their mind first because everything else falls into place. Get your mind right first and then your body will follow.

If you want to train your body to be healthy, you have to train your mind to think about yourself as being healthy

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Dave: Totally it makes a ton of sense. It's interesting reading Gurdeep's question because I really sense a tension there in that she sounds like she's ready to make that shift. She's asking the right questions and saying like, "Give me some steps." She even says, "I'll check all the boxes." Maybe she will but there is that tension between, unlike you Ireene where you gave up your former career and dove into the health and fitness industry. She says, "You know what? I'm not ready to leave my job but I want to start making those changes."

For someone like that, what are those baby steps? Where do they start? You talk about train their mind but putting it into practice, how do those two go hand in hand?

Practical Steps For Prioritizing Yourself

Ireene: Yeah it's great that she loves her job because that's we spend so much of our time at work and the people that we work with. If they're negative people, we're going to tend to be negative as well. It's great that she loves her job number one, she's doing something that she's passionate about.

How do try to do? She's got to learn to put herself first. Right now sounds like she's putting her job first so she needs to stop. Stop just even if it's for a couple of hours and go, "What do I really want and why do I really want it?" Start to write things down.

There's power in writing things down. Gurdeep just really needs to get to know herself better, become her own best friend. Understand what she's thinking and just write down what does want in all areas of her life? Her career, her health, her relationships, everything. What does she want? Then look at where she is now and where she wants to go. Then slowly just take those steps.

The first step would be like I said, set yourself up with a morning ritual. You get up in the morning and allow yourself the time to visualize for a couple of minutes. Have a good healthy breakfast. If you can do five or ten minutes of some stretching or some yoga or five or ten minute workout to really raise your energy. Get excited about your day. Get excited about your life.

She already loves her job. A lot of people go to jobs that they don't love. She already loves her job. Give herself that time in the morning to really focus on her. Like I said a lovely breakfast, visualize, do five minutes of movement or exercise and then go and rock it out. Have a great day. When she feels good, she'll be more inclined to make better choices when it comes to food.

I truly believe people need to prepare. Prepare their snacks. It's snacks that's kind of what lets them down. Most people have breakfast and they should but it needs to be a protein packed breakfast and protein with their lunch and protein with their dinner. Where they fall down is the snacks. That takes preparation.

If she could on a Sunday maybe make one or two healthy snacks that's got protein in them and double batch. Put them in little zip lock bags or freeze them. If you put yourself first you're preparing so prepare on a Sunday.

Take your snacks for two, three, four days and then have on a Friday, have a treat because it's all about 80/20, we're not trying to be 100% perfect here. Really Gurdeep just needs to take a step back, have a look at her life and put herself first. Think, "What do I want and how am I going to get there?"

If she can't do it on her own, there's a lot of people who don't know how, get help. Seek a mentor. Get someone to help you because if you want to exceed and excel in your life, most successful people have coaches or mentors to guide them. Follow someone that's already doing it. You don't need to reinvent the wheel. They'll show you the steps.

That's why I love to work with my clients a minimum of three months. I won't work with them for any less because we want to make those new habits stick. They love it because I've guided them and supported them and make them accountable along the way.

Putting Yourself First Daily

Dave: Ireene I've got to jump in there because you gave so many nuggets of truth and I want to highlight a couple. First of all, I love that you said after Gurdeep makes that decision to put herself first, you talked about starting in the morning. You've probably experienced this with clients who you work with maybe now or when you were a personal trainer but people will quite often say, "When I exercise, when I'm going to the gym, I naturally choose healthier food options."

It doesn't require some sort of mental gymnastics to get around why that works. When we're treating our bodies the way it needs to be treated, we want to supply it with the fuel that it needs. I love your suggestion to Gurdeep because starting her morning right and you mentioned a couple of things.

Creating sort of morning ritual, you talked about taking a few minutes for a healthy breakfast. Taking a few minutes for exercise. Maybe doing some sort of meditation. All of those things, if you start your day like that, it's going to be followed by an inclination to make healthier choices for the rest of her day. Is that something you've seen with the clients you work with?

Ireene: Without a doubt. If you follow all successful people, they all start their day off well. They don't just get up and aimlessly sort of have shower and rush out the door and the hair's all mixed up. They actually stop and put themselves first by creating what they want. We've really got to take hold of our life. It's time to wake up and not let life control us. If there's something not right in your life, listen to your mind, listen to your body. What is it that you want?

It's setting yourself up by, you've got to put yourself first without a doubt. Some women say, "Well I've got three kids. I've got a husband, I've got a full time job." Sure, I get that. I get that it would be challenging but you know what? If you want to be your best in all those areas, put yourself first. Only then can you be the best to someone else.

I listen to a lots of different thought leaders like Tony Robbins. He gets up and throws himself into a plunged pool, it's freezing cold. All successful people do start their day off well. Gurdeep is honestly half way there because she loves her job. If she wants to be better at it, just get up ten minutes earlier, visualize, meditate, do some exercise, whatever it might be but set yourself a morning ritual.

Dave: Okay Ireene I'm going to put you on the spot here and I was wondering if you could tell the listeners, what does your morning ritual look like?

Ireene: Like I said, I wake up and when I realize that I've just woken up I think, "Wow, okay. What's on my day ahead?" I just think about for a couple of minutes in the morning.

Building a Healthy Morning Ritual

Dave: Is this in bed, before you even get out of bed?

Ireene: I'm lying in bed and I think, "Okay, what's today? This morning, it's Friday." I got up at a quarter to six, well I'm here in Australia so the times are different. I was on a webinar, listening to a webinar. I was eating a healthy breakfast while I was on the webinar. I visualized having these podcasts with you and I was really looking forward to it. As soon as I hang up with this podcast, I'm then going to be doing a little bit of exercise which I do every morning.

I talk to myself. This might sound crazy, not literally verbalize it but in my mind I talk to myself, how I see my day. I've got my appointments scheduled out. I even schedule my gym workouts which I believe everybody, if you make an appointment with myself, you're not going to let yourself down so I schedule it.

I do a small workout in the morning but I do a proper workout in the afternoon. I prefer to workout in the afternoon. I don't just visualize it. I see it and I see what I want to happen. I don't think about what I don't want, I think about what I want to happen. I just see my day because you see it you know what's going to happen. Does that makes sense? This stuff is so powerful, this is so powerful but a lot of people don't do it because it takes works.

Dave: You said something earlier that I thinks really important and ties into what we're talking about right now is you mentioned that Gurdeep says, "I probably sit 80% of my day." Right away you reframe that in the positive and say, "Okay, well what's the other 20% look like?" I can imagine Gurdeep waking up, putting herself first.

Going through this mental process of visualizing your day and instead of focusing on all this stuff I need to do at work, thinking, "I have these moments or like glimpses of time when I can get up and I can move my body. I can do these healthy choices and really own those from the morning she wakes and then it will flow through her day.

Ireene: Oh, absolutely. Absolutely. I think about what does she do the other 20%? I don't know how she gets to work. Does she sit on a bus or a train or a tram or does she drive to work? Where I work a couple of hours away like I said with the corporate health program, I move my car every two hours because of the parking situation.

People say, "Oh isn't that a pain in the butt moving your car?" It depends on how you look at it. I love it because it makes me get up and move. I have to walk about four hundred meters to go and move it for another two hours. To me that's a good thing, I'm getting up and I'm moving my body. I love the fact that I can move my body, where people think, "Oh I can't be bother going for a walk. I'd rather just, I don't know park as close as I can."

Any opportunity that you can go and move your body. It depends on how you train your mind. I train my mind to always I don't know, think forward. Look to the positive. A lot of people stay stuck or think backwards, I think forward.

Dave : Ireene, you are such positive thinking I just imagine if I had to get up and move my car every two hours, I don't know I'd be looking at the exercise component of that, I think I'd be frustrated. I love how you've sort of flipped that on its head.

Ireene: Well, I love it because I said I love moving my body. I know the difference between setting at a desk all day and not moving. It feels stagnant and you feel like your waistline is just expanding. You get brain fog. It's just that little short burst of movement every couple of hours is some great for you mind and your body.

Dave: So much practical stuff to talk about here. You mentioned about creating your goals and sort of creating that picture of where you want to go and looking at different aspects of your life. Thinking about where you want to go in all those different areas. We talked about this morning ritual and really setting your day in the right direction by doing things like making those healthy choices right away.

Picturing where your day's going to go. Then you started talking about planning. I liked what you said when you mentioned that, "If you're really putting yourself first, you are going to plan." What are the things that you plan? You mentioned some snacks is something that could be planned. What else should people start thinking about planning?

Planning Ahead, Don't React

Ireene: Yeah, food is 100% of it is mindset. When it comes to weight loss, 80% of it is just food. You can go to the gym and bust your butt but if you're going home and eat cream cakes, it's not going to work. Food is critical. Really planning, I always know the day ahead and even probably the following day what I'm going to be eating. My fridge and my pantry or whatever is constantly filled what I want to eat.

Sure, like I said about 20% I eat M&Ms or I don't really eat cake at all but if I want to have something that's probably not the best thing, I have it. I don't tell myself that I can't have it because then it's almost like it's a choice. I tell myself that if I want it, I can have it but I choice not to.

It's just planning your food, planning your exercise. I for twenty five or twenty seven years I'm like forties now so I plan in my diary and schedule it like an appointment, every time I workout which is three or four times a week I'm in the gym and most days I go for an hour walk.

I look at my appointments and I schedule it and I highlight my appointments in my diary. I still have a manual diary, not an electronic diary. I can see my day forward and I see when I'm going to be walking and exercising here in the gym.

Then I also plan my mindset training. In the morning I visualize. On my way to work I listen to something inspirational or motivational. I don't listen to the news or the radio. When I'm walking I listen to a podcast that's helping me growing my business or helping me become a better person.

I just utilize my time because I believe we're here for a short time. More and more I hear this person's got cancer or so and so's mom just passed away. All these sickness and diseases around so let's just take stalk of our lives and make the most of it. Honestly our life could change in a second.

Dave: The urgency there is such an important message. You said something else that I just want to quickly touch on too is you said that if you want some M&Ms, you have them. I think it's important to speak to the audience that you have the ability to do that. You can make that choice to have those M&Ms and not really have to worry about the health ramifications because you've planned out your other meals.

I imagine if we did a food diary on you and tracked all of your meals for the week, you're meal choices because they're planned would be healthy meal choices. Those snacks or those indulgences or those treats are okay because that's the 20%. You're already doing the 80%.

The problem quite often is when we don't plan out our meals, then our meals start to be spur of the moment decisions or we're starving so we just grab whatever is easiest. Then we still want those treats, those M&Ms but we haven't been eating the meals that should have been planned to be healthy meals in the first place. That's where it really starts to become problematic. Is that again something that maybe you've seen with your clients?

Ireene: Absolutely. I've done it myself. When I haven't put myself first, because like I said we're all normal, it happens to all of us. Sure, we'll just grab things on the go. That your body wants more of what you're giving it. If you're giving it sugar and you're giving it crap food, it's going to want more sugar, it's going to want more crap food. Honestly if you give your body lots of leafy greens and healthy foods, it's going to want more healthy foods.

Your body wants more of what you're giving it. If you give it healthy food, it's going to want more healthy food.

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So 80% of the time if you can eat well, I pretty much eat the same thing all the time to be honest. I very rarely steer off but in the morning it might be a, I'll have my oats with my protein power. I might add some cheese seeds or flax seeds to it. Then mid-morning I then may make a green smoothie. I put a bunch of spinach leaves in it with a banana and some frozen berries and may have a smoothie. Then lunch I generally have...

Every time I eat I ask myself, what can I add that's protein to this? You want to have protein to most of your meals. I eat regularly, I eat every two to three hours because your protein as you know isn't stored in the body. You need to continually top it up. When you have protein every couple of hours it keeps you feeling full. You're less inclined to want a sugary snack.

You've got to get to know your body. You've got to really tune in to what your body wants. Like I said, when you put yourself first you become your own best friend. You're kind to yourself and you treat yourself, like I said as a priority, then all this stuff comes easy. Getting a healthy body is easy because I know me. I know my mind, I know me. I understand me. A lot of people don't even know themselves.

Dave: Interesting. You know it's funny that you use the word priority again. In this book I'm reading, Essentialism, it talks about the root of that word, priority. Until the 1900's the word priority meant singular, the one thing. You said put yourself as a priority that means, you are that one thing.

Put yourself first and after the 1900's and all of sudden we started to sort of started to morph that word into, "Well I have my priority list and add it to my priorities." There all these different things but it just goes so strongly hand in hand with your message of, "Put yourself first."

Ireene: You are number one and that doesn't mean you're being selfish. It's just that there's only one you. A doctor Demartini actually, he has these, what's it called? A Valued Determination Process. It's on his website, it's free. People can go to it. It's stating questions to help you identify what your core values are. When you know what your core values are in your life, you make yourself a priority. You set the boundaries. You have your own mission statement and you just live by that mission statement.

I get all my clients to do that actually. You've got to understand your core values first. What you live and stand for and then from there you'll learn to become a priority. It becomes easier.

Dave: Interesting. For the audience, I'll put a link in the show notes to that resource. You can go ahead and do it yourself. Again, you can go to and I'll have a link to who's the doctor? Doctor...

Ireene: Doctor John Demartini. The document is called, A Valued Determination Process. It's free off his website. This is what I mean, follow thought leaders.

Successful people and what makes them successful because the same tools and strategies that they use, which is their mindset, you can apply to your body and your health. It's the same thing. It all comes down to mindset.

Make Your Body Work Takeaway

Dave: Great. You know we like to wrap up this show with what I call a Make Your Body Work takeaway and that's just one actionable thing that anyone like Gurdeep or anyone who's listening can do to start bring some of this stuff into practice today. For someone like Gurdeep who's saying, "I sit at my work. My job's busy. Unfortunately I can't just leave my job or I don't want to leave my job but I do want to change my health." What's the one step they could start with today?

Ireene: I'd say the one step is just to really set yourself thirty minutes and get yourself a pen and paper and ask yourself, "What do I want and why do I want it?" Start in all the areas of your life, not just your health but in all areas because all the other areas impact your health.

Start to write down things. You'll notice that you'll probably just frantically keep writing and writing pages. Dream big. There's absolutely nothing that you can't have if you don't put your mind to it in all areas of your life. It just starts the process. It helps you start to understand who you really are.

There is absolutely nothing you can't have if you put your mind to getting it!

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When like I said, when you understand who you are and you become your own best friend and kind to yourself, then you become a priority and all this stuff becomes easy. Really just stop, give yourself some to time, to thirty minutes and just to write down some stuff about what's going on in your head.

Dave: I love that and you've been gracious enough to offer a gift that will maybe help take some of those dreams and put them into action. You're offering a free downloadable planner that you use with your clients and again for the listeners I'll put this in the show notes You can download a copy of Ireene's planner. Ireene quickly, what does the planner offer or how will that help?

Ireene: The planner's just a one page on where you have written out your meals. Remember how I said you've got to see what way or where you're going? You've written out your meals for the week and your snack and there's also an area there where you schedule your exercise.

There's also an area where you write your top three goals for the week. If it's weight loss you want to lose, say 500 grams this week. You'll know in a snapshot exactly where your week is going, where you're heading. It's just a downloadable PDF. Did you say “what is the link”?

Dave: I'll put it in the show notes. I know you'll give me a link and people can go download that for free. I just love the power of it. One page, fill it out. Have yourself set as the priority for the week and then just follow your plan. I just think that makes so much sense. Ireene, wow. So much practical advice, so much wisdom here. Thank you so much for being on the show today.

Ireene: You're most welcome, I loved it. I love talking about this stuff, I could talk about it for hours. As long as it's done here I just have to say to all your audience, take control of your mind and don't let your mind take control of you because honestly if you can master the way your mind thinks, your home and housed for life because you can apply these tools to anything in life, not just weight loss, hence the name of my program which is Not Just Weight Loss. Just really take stock of your mind and understand who you really are as a person.

Dave: Awesome. If any of the listeners have any questions or want to get in touch with you maybe about the work that you do, what's the best way they can reach you?

Ireene: They can go to my website. I'd love to offer your listeners a one hour to sit with someone of the phone or one on Skype to really help you identify all these areas. They can go to my website which is I can spell it out if you want?

Dave: I'll put the link right in the show notes again. I know Siniakis, I had to ask you how to pronounce it so for the listeners, and I'll put the link there. So they can schedule a-

Ireene: They can just schedule a yep, a consultation with me, one hour. It's not a sales pitch I just really want to help you take that next step. I don't like people staying stuck, I want to help you take that next step. It's a great opportunity, you should do it.

Dave: Awesome, Ireene thank you again.

Ireene: You're welcome, thank you Dave. Thanks for your time, nice chatting.

Dave: Thanks again Ireene for being on the show and just for sharing some awesome tips, awesome wisdom. Thanks to you, all the listeners for tuning again. I said this before but I really hope that each of these episodes you can come away with at least on action step and that's why we finish up the show with that, Make Your Body Work takeaways.

I really people like yourself to be able to apply this to your life. It's one thing to learn a lot of stuff for strategies or tactics when it comes to healthy living but if we're not applying it, we're not going to see any change. Think about what was that one thing you took away today? How are you going to apply that to your life? When are going to get started?

Next Week’s Episode

Next week I'm going to be back with another great episode and I think it's actually apply to a lot of us who probably enjoyed this episode. Next week's episode is called, never say I don't have enough time, again. As you can guess, we're going to be talking about making time for fitness, making time for yourself. Prioritizing the things that need to be prioritized in life. Hopefully you can join me for that episode.

As always, if you have any questions for the show or would like to see an episode about a specific topic, feel free to email me anytime. You can reach me at I'd love to hear from you. I can't wait to see you here again next week.

Thanks for joining me today!

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