It is good to get professional advice instead of the advice from a friend if that friend does not have the experience and what you are seeking to do. Professionals and expert resources can help you move forward with staying on course with your goals.

Scott and Michelle recognize the 5 stages of readiness before working with any client and sometimes a person is not in the right stage of readiness to make a true commitment for lasting change.

These include:

• Pre contemplation
• Contemplation
• Preparation
• Action
• Maintenance

Things to remember:

1. Little steps add up.
2. Procrastinating is a snag.
3. You’ve got to know yourself.

Personal motivation methods can include:

1. Achievement of tasks.
2. Self-talk.
3. Fresh air, sunlight.
4. Movement.

It is important to have a vision that is uniquely yours. Whether that is an aesthetic vision or something else. Utilize your senses to take you in the direction that you need for motivation. That can be in the form of music, aromatherapy, baths/showers/listening to motivational speakers and reading. Accountability groups can be helpful and do not forget the health trifecta of sleep, hydration and good food. It does not sound exciting, but it is vital.

Scott and Michelle also share valuable insights from the things they have learned as professional healthy living consultants with some take away points to help anyone jump back into their health game.

You can follow them on social media to inquire about coaching plans available at www.totalitylivingwell.com.

• Mindfulness. Take just a few moments to be present and distraction-free.
• Don’t overcomplicate the journey. Overthinking and overcontrolling quickly lead to anxiety and depression. Taking small, practical steps will get you where you need to be.
• Share your journey with others, but not everybody. Close friends can keep you accountable and motivated. But your journey is intimate and won’t always be pretty. 
• Have the right reason. There is something intrinsically motivating you to live a better life. Don’t confuse that with the urge to suddenly identify as a health nut.
• Living in the past isn’t productive. Your body changes, and your lifestyle changes. What worked then might not work now. Take this into account when evaluating what exercise is right for you and what you expect your body to do and look like.
• Limit social media. It’s a time suck.
• Sleep well and take time to relax. The hours between 11-3 AM are our best opportunity for quality sleep. Don’t skip it.
• Let go of toxic relationships. You can’t easily avoid people, but you can let certain people in closer while others remain at a distance. Setting personal boundaries with even your loved ones will lead to healthier relationships.

Transcript

Michelle: Welcome to the Totality Living Well podcast where we probe into the nitty-gritty aspects of health: the good, the offbeat, and even the controversial things that aren't always discussed. Whether you've had a long-standing curiosity or simply want to know more about a topic, we're here to explore the solutions and answers to empower you in body, mindset, and spirit.

Scott: Hey guys, Scott and Michelle Williams here. Healthy living consultants, certified in nutrition fitness and neuromuscular massage.

Michelle: We’re parents, business owners, and understand the challenges that life can bring with keeping the elements of your own health on track while ensuring that the kids, parents, pets, and loved ones in your life are also taken care of with the resources they need for health and longevity.

Scott: We're so glad you joined us.

Michelle: Seeking to live a life of health for many entails acknowledging a specific need, setting a goal for improvement, and then implementing the necessary steps to reach that goal. But that's not always as easy as it sounds is it, especially when it comes to all of the factors pertaining to real life. If it were that simple, then the health and wellness industry wouldn't be as big as it is. Welcome everyone to our podcast today. I am Michelle Williams, along with my fabulous husband Scott Williams from Totality Living Well. And today we're going to be addressing the one issue that can trip us up as we aspire to reach any health goal, or really any goal. And that is energy drains.

Scott: That's right. The topic needs to be discussed because as health professionals, we've seen so many people out there that really and truly want to make a change. And they come to us and they're so excited about doing that. And so many things start to get in their way, and they just don't understand why they cannot get to that point.

Michelle: So, the last time we left you with some tips on how to really get cruising on your health journey. And why don't you recap those for us?

Scott: Practicing mindfulness in your life is such an important mindset on this. It's not just about your body, it's about your body, mind, and your spirit. Self-care is vital for us: to take care of others, we've really truly got to be able to take care of ourselves to begin with. And don't overcomplicate the journey. The journey can be simple, you just have to get moving, you don't need to assess every single thing that you see in a magazine or everything everybody else is doing.

Michelle: And that leads to this valuable insight that we want to share is how to reach those goals without the distractions and those things that can deplete our journey. So, we've got a long list of sneaky little traps that can be avoided, if we know what they are. And we're just going to share those with you and just go ahead and dig in.

Scott: Sounds good.

Michelle: Okay, so the first one, I think it just goes in right with that third tip of don't overcomplicate the journey, and that's overthinking the journey. I guess just any client we've really worked with who gets kind of caught up in—you know, I’m guilty of doing this myself: individuals who really want to control the journey ahead, and one way to kind of think that they can do that is by overthinking. And ultimately, when I started thinking about this, I started thinking about overthinking really kind of has a couple of different underlying reasons. One is maybe a lack of organization. 

Two would be a lack of confidence or having self-doubt about the journey ahead, and then not fully having a defined goal or being fully committed to that goal. And then when I started thinking about that a little bit more I thought about overthinking maybe is actually something that stems from worry or desperation to really want to accomplish that goal. So, it's not really something that's counterproductive for us, and when you think about it, it's more of a mind issue. So, that effort to control the whole journey ahead by overthinking is really the one thing that makes you lose control, and it just totally self-sabotage is the entire thing. So, basically, just keep it simple.

Scott: Right, exactly. Because people do come in with great goals. And I think that what they're looking for is they're looking for validation in that goal; they want you to validate what they're trying to achieve. Sometimes it might not be their actual goal, but they think, “Oh, but this is going to make me healthy and/or this is going to make my professional that I'm working with think that I'm on the right track.”

Michelle: Like, I’m truly invested in that.

Scott: Exactly. And sometimes you have to take a step back and figure out realistically, it's like, how do you look at the baby steps of this goal and come back to kindergarten as opposed to running as a senior. And really, and truly taking the steps to go level by level to achieve those goals.

Michelle: I think one of the things that goes along with it, and it's not really part of the notes that we had kind of things that we wanted to discuss today, but also overtalking about something; just talking incessantly about, “I’m going to be a vegetarian,” “I’m a vegetarian,” “Oh, my new vegetarian diet.” I mean, just for example.

Scott: Oh, yeah.

Michelle: And then just that constant talk, talk, talk, it's almost like there's a way to have that proper accountability, but there's also a way that people try to convince themselves and they're not really realizing that they're convincing themselves. So, I think that overtalking goes right in hand-in-hand with overthinking.

Scott: I think so too, and I think what happens is, people need to keep that to one or two people that can actually really help them kind of just grab forward and go with that, but not talk to everybody about it. Because everybody just gets tired of hearing it because all they want to see is, “Okay, you're doing that. So, what's the res...

• Scott and Michelle began their health journeys early in life. 
  • Scott remembers meeting Arnold Schwarzenegger and admiring his bodybuilding as much as his ballet training. 
  • Michelle questioned everything as a kid. She wanted to figure out why her family members suffered from diabetes and heart conditions. She even questioned what lunch ladies were serving her in school, which led to some awkward conversations.
• Having lived in both Colorado and Tennessee, Scott and Michelle acknowledge the health gaps between Western and Southern America.
• The couple discuss how their love story intertwined with their health and business goals.
• Ebbs and flows are a part of everyone’s lifestyle. When your healthy habits are right on track, Michelle says that’s when real life will set you off balance. As an adult, parent, and businesswoman, she’s been there and survived. 

Transcript
Michelle: Welcome to the Totality Living Well podcast where we probe into the nitty-gritty aspects of health: the good, the offbeat, and even the controversial things that aren't always discussed. Whether you've had a long-standing curiosity or simply want to know more about a topic, we're here to explore the solutions and answers to empower you in body, mindset, and spirit.

Scott: Hey guys, Scott and Michelle Williams here. Healthy living consultants, certified in nutrition fitness and neuromuscular massage.

Michelle: We’re parents, business owners, and understand the challenges that life can bring with keeping the elements of your own health on track while ensuring that the kids, parents, pets, and loved ones in your life are also taken care of with the resources they need for health and longevity.

Scott: We're so glad you joined us.

Michelle: Welcome listeners to the introductory Totality Living Well podcast. My name is Michelle Williams, and I am joined today by my husband Scott Williams. We are co-owners of Totality Living Well, a health and wellness company based out of Knoxville, Tennessee. And we are stepping into the podcast world to share our life experiences and expertise in health and wellness, and we are so honored that you have chosen to listen to our first episode.

Scott: Thank you for joining us today. We're excited to talk a little bit about who we are and how we came about. Michelle and I met here in Knoxville about seven years ago, and we both were looking at, just, the community and basically what we felt was missing here. And basically just the concepts of health and wellness, and how people actually looked at this community and health and wellness, both coming from a different geographical area of the country. And we both looked here and said, “Wow, we could really do some great things here.”

Michelle: Yeah, one of the things that we noticed, too, that the idea of health and wellness for a lot of people entailed getting a prescription filled, and then going to grab their salad at a fast-food restaurant, and maybe just doing a little bit of something here and there—mowing the yard for a little exercise. And we wanted to introduce people to a way of living that we had grown accustomed to, especially out in the West. We each came from Colorado, where it's pretty much a health mecca, but I guess we've always lived a life of health and wellness. So, Scott, why don't you just share with everybody how you got started?

Scott: Yeah, when I was a young kid—I actually grew up in the Midwest, I mean Indiana, and up there was meat and potato country. They did three vegetables and boiled them to death and that was about it. But once I moved out to Colorado, I saw just a little bit more about how to treat your body, really. And then I got an opportunity. My father took me to an early contest of Arnold Schwarzenegger in Columbus, Ohio. 

So, I got to meet Arnold initially and was very inspired by him. But then also for people that are of our age range, I also got to meet a gentleman named Jack LaLanne. And Jack LaLanne was an icon of health wellness in the early 1900s, and he was just very inspiring. And the guy was probably in his 80s at that point in time, was strong as a house. And he just gave me advice, and he said, basically when it came to nutrition, he said he made it and he said if it came in packages, he didn't buy it. It was fruits and vegetables, if he wanted pasta, he made his own pasta, if he wanted bread, he made his own bread. 

He said, “You've got to stay away from the additives that are out there.” And he says that's the way for him on how he was able to keep himself in such a great condition of health and wellness. Which, you know, it went back for me as a young teenager, and I was so inspired by that. I was like, okay, right away, I went home, and it's like, I'm going to have better eating habits, I'm going to hit the gym, I'm going to exercise, I'm going to take care of myself, and just continue that the way that was, basically. And I just really got inspired by that. And I decided I wanted to help others as well.

Michelle: So, Jack LaLanne asked you a question when he first met you, that actually was a life-changing question. And I ask that, a lot, of my first-time clients, too, and that question was, “How frequently do you poop, son?” [laughs].

Scott: [laughs]. Exactly. And it's all about the fact is when Jack, his motto was when you ate, you should go to the bathroom. You should poop within 15 to 20 minutes after every time you eat. And, basically, if you're not doing that, then your system is not working properly.

Michelle: Yeah and I think so many people, just when it comes to digestion like that, that's something that they don't really even address or think about the frequency. So, the way you eat and the way you move, all of that not only affects your digestion for the better but it also, it helps with cellular turnover and all of that. And that's just—it all fits together, and I think you saw that at an early age.

Scott: Yeah, definitely. It changed my life in the way I was doing things, was before I was eating fast food, I was going out, I was doing stuff like that, and probably I didn't have very good bowel movements at that point in time. But once I got on a health train, but more vegetables in my life, and more fruits, and more things that—it made me feel so much better energetically. And it also made me just perform better as a kid. I could think better in school, I could perform better in sports. It just all around made me a better person in that way.

Michelle: And then you got to meet Arnold again after you started walking that healthy lifestyle. So, tell us a little bit about that.

Scott: Yeah, I mean, I got to meet Arnold a second time there. And Arnold was just such an inspiration because even though he was a bodybuilder, and everybody knew him for his muscle mass, he still was iconic because he was doing things that people didn't even think about. Arnold did ballet. And if you can believe the fact that a gentleman that size actually did ballet because, at that point in time, they didn't have any formal yoga, they didn't have a lot of formal stretching ideas. But he did ballet, which opened his body...