Join host Myrna Young and guest Nicole Zapoli, a fitness and wellness coach, as they explore how to stop stalling, shifting gears to drive lifelong wellness. in this episode of "Transform Your Mind Podcast." Nicole shares her unique SHIFTS framework, shifting gears for Sleep, Hydration, Intake, Fitness, Thoughts, and Sunshine. These are the gears to inspire a healthy lifestyle from the inside out. With insights from Nicole's book "Live Fit From the Inside Out" and personal experiences, listeners will learn how consistently shifting gears can lead to a happier, healthier life. Discover how to break free from diet trends and build a sustainable wellness routine.
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Key Takeaways
Establishing daily habits around basic wellness principles like hydration and protein can lead from stagnation to progress.
Mindset is pivotal in achieving shifting gears, helping individuals overcome hurdles and push beyond comfort zones.
Sustainability in diet and exercise is crucial for long-term health, emphasizing consistent small shifts over drastic changes.
In an insightful dialogue on "Transform Your Mind to Transform Your Life," host Myrna Young and fitness coach Nicole Zapoli delve into the nuanced world of health and wellness. They explore the importance of foundational habits, the role of mindset in fitness, and the pitfalls of quick-fix diets. With Nicole’s extensive experience in the field, including her book "Live Fit from the Inside Out," both speakers emphasize sustainable life changes over temporary solutions.
Stop Stalling: The Fitness Shifts to Drive Optimal Health
Building Strong Foundations: Shifting Gears for Wellness
In the quest for lifelong fitness, the establishment of basic daily habits cannot be overstated. Nicole Zapoli underscores the significance of pivotal shifts, shifting gears that form the backbone of a healthy lifestyle. From her book "Live Fit from the Inside Out," Nicole introduces her "six shifts" framework, which consists of sleep, hydration, intake (nutrition), fitness, thoughts (mindset), and sunshine.
Nicole passionately articulates, “We learn how to move us more smoothly and more efficiently through those gears and not get stuck anywhere along the way.” This metaphor of shifting gears illustrates how incremental steps such as drinking enough water or ensuring adequate sleep can set the stage for more significant transformations. By laying this groundwork, individuals can transition from a standstill into a lifestyle characterized by vitality and energy. The simplicity of focusing on water and protein intake is emphasized, where even small actions like ensuring half of the daily water intake by lunchtime can propel a person from neutral to shifting gears to first gear of second gear.
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Spotify Transform Your Mind Podcast[/caption]The Indispensable Role of a Fitness Mindset
Mindset emerges as a central theme in the discussion, highlighting its profound impact on fitness and life in general. Nicole points out that mindset is interwoven into every aspect of fitness. She states, “The biggest thing I think is mindset. Fitness is a great way to train your mindset... it’s the opportunity to get stronger.” This reflects the idea that developing physical strength is inherently tied to mental fortitude.
Through fitness, individuals train not only their bodies but also their minds to push past comfort zones. The discipline of completing a challenging workout builds resilience, helping people tackle life's obstacles with newfound vigor. Nicole’s insight resonates with anyone who has ever faced self-doubt or the fear of inadequacy. She uses the analogy of driving a stick shift, where smoothly shifting from one gear to another symbolizes the ease of transitioning through life's various challenges with a strong mindset.
Shifting Gears on a Manual Transmission
Shifting gears in a manual transmission involves coordinating the clutch and accelerator: lift your foot off the gas, press the clutch pedal down, move the shifter to the next gear (up or down), then smoothly release the clutch while gently pressing the accelerator again; listen to the engine's sound and watch the tachometer (RPMs) for cues, aiming for 2,000-3,000 RPM when accelerating and shifting down to avoid stalling or for engine braking on hills.
- Accelerate: Get the car moving in first gear, listening to the engine or watching the tachometer (around 2,000-3,000 RPM).
- Clutch In: Take your foot off the gas and press the clutch pedal all the way down.
- Shift: Move the shifter from first to second gear (usually straight up).
- Clutch Out & Gas: Slowly release the clutch and gently press the accelerator to smoothly engage the next gear
Shifting Gears from Fad Diets to Healthy Solutions
In an industry rife with trends promising rapid results, Nicole cautions against succumbing to the lure of fad diets. Her philosophy champions sustainable lifestyle changes over temporary, often unhealthy solutions. "Food should be an enjoyable thing," Nicole asserts, emphasizing nourishment over deprivation. She encourages viewing food as a means to fuel the body, supporting an energetic and fulfilling life rather than seeing it as an adversary.
Nicole advises focusing on consistent practices like meal prepping and planning weekly treat meals to satisfy cravings without derailing overall progress. “Allowing yourself a treat meal once or twice a week… gives you, you know, something to kind of look forward to,” she notes. This balanced approach fosters a healthier relationship with food, steering clear of the extreme restrictions that often accompany fad diets. Through these sustainable methods, individuals can maintain their physical fitness and mental health for the long haul.
The dialogue between Myrna and Nicole offers a refreshing perspective on health and wellness, shifting the narrative from quick fixes to enduring habits. Moving beyond aesthetics, their conversation reveals that true fitness transcends the physical, intricately linked to mindset, discipline, and a sustainable approach to nutrition. By fostering small, consistent shifts, anyone can unlock their potential for a vibrant and fulfilling life, grounded in the freedom to choose well and live well.
Six Shifts for a Healthier, Happier Life
- And the very first one is sleep.
- The next is hydration
- Then next gear is I is for intake or nutrition
- F is for fitness
- T is for thoughts or mindset.
- S at the end is for sunshine
The whole idea behind the shifting gears, is when we get more and more practice shifting gears, shifting to higher gear, maybe shifting all the way up to fifth gear. We are not going to be able to stay in fifth gear forever. We sometimes have to shift back maybe down to third, maybe second, and then back in the first, back into neutral. Over time we learn how to move more smoothly and more efficiently through those gears and not get stuck anywhere along the way.
Timestamp Summary
0:00 Achieving Lifelong Wellness Through Fitness and Mindset Shifts
3:21 From Gymnastics to Bodybuilding: A Journey of Health and Fitness
12:16 Embracing Fitness and Nutrition for a Balanced Life
17:50 Six Shifts for a Healthier, Happier Life
24:38 Mindset, Sleep, and Fitness: Keys to Personal Growth
29:54 Mastering Small Shifts for Sustainable Fitness and Nutrition
42:03 Uncovering Inner Strength and Self-Worth Through Personal Growth
47:55 Living Fit from the Inside Out with Nicole Zapoli
Additional Resources
Nicole Zapoli’s Website: Nicolezapoli.com
Instagram: @NicoleZapoli
Book: "Live Fit from the Inside Out" available on Amazon
NZ Fitness Programs: Accessible via Nicole's website
