[00:00:00] Jenn Trepeck: Welcome to Salad with a side of Fries. I'm your host, Jenn Trepeck, talking wellness and weight loss for real life. We're here to clear up the myths, misinformation, bad science and marketing to teach you how to eat and how to cheat. Are you ready? I'm having salad with a side of Friess. This week we're talking about C, C, C.

[00:00:27] I learned this from a colleague and it struck me, so I made a note to share it with all of you. And it's a framework that we can use when we notice that old stuff show up. And most of the time it's, I mean, it might be an old habit most of the time. I think it's an old thought pattern. So we can go through a couple of examples, but let's start with, you know, going through the three C's first.

[00:00:52] So the three C's are catch challenge. Change. So step one is to catch the thought. [00:01:00] Notice it. Step two is to challenge it. We're challenging the belief behind it, like the underlying assumptions of the thought. And then step three is to change it and create a new thought. And I think the most powerful application of this is really upgrading that inner dialogue.

[00:01:21] The things that we say to ourself, because I think we're all on the same page and recognize that we are always talking to ourselves, like the brain is constantly throwing thoughts at us. So maybe it says, you're too busy, you're too tired, you've tried before. This isn't working. You have no willpower, you failed.

[00:01:44] And living our best, happiest, healthiest lives means that we probably need to upgrade our thinking too, because those thoughts are not supportive. It's just not like an inner dialogue with those kinds of comments [00:02:00] is not serving us. It's not serving our capacity, it's not serving anything really that we're looking to create.

[00:02:05] Right. So I do think we wanna think of this also as a new skill to build that we're, you know, interrupting these thought patterns and these messages. So three C's, how do we do it? Catch, challenge, change. So first we catch the thought, we notice it. Great. Tick the box. Woo-hoo. Step one, complete. Okay, now we have to challenge it.

[00:02:28] We challenge the accuracy, we challenge the belief. So you're too busy. Well, I'm never too busy for my true priorities. You're too tired. Am I really tired or am I just not interested in the workout I thought I was gonna do? You've tried before. I've tried other things before. This is different. This isn't working.

[00:02:50] Was it really not working? What progress are you maybe pretending not to see? Right? Where could you find the evidence of it working? You have no willpower. [00:03:00] I have willpower. I used it earlier today when I was on the phone with customer service. I have willpower when I didn't eat the rest of the pancakes from my kids' plate, right?

[00:03:09] You failed. Well, maybe like Edison, you found a way that didn't work. It's not failure if we keep going. So we're challenging the premise of that limiting belief. Does that make sense? And then the last thing is we have to change it. Instead of you're too busy. Maybe what we're saying is, I'm busy and I'm going to make this happen.

[00:03:33] It will only take five minutes, or I only need 10 minutes to get started. You're too tired. I don't have to jump out of bed in the morning to still put my sneakers on and walk around the block you've tried before. I tried other things before. This is different, like I said before, or we could say, this is more than trying.

[00:03:53] I'm doing the experiment is worth it to me. This isn't working. My progress may not be showing up on the [00:04:00] scale. Instead, it's showing up in how deeply I'm sleeping. It's showing up in how much I can take or leave the ice cream. You have no willpower. I don't need willpower. I have a plan and it's already in motion.

[00:04:13] You failed today. Certainly didn't go as planned, and I learned that next time I need to put a bar in my bag so I have a snack with me, we catch challenge change. Over time, you'll probably find that you get a little, a little more mentally tough, right? We're a little bit stronger, more positive, moving in the direction of living our best, happiest, healthiest lives.

[00:04:37] Julie, thoughts? Anything you wanna add?

[00:04:40] Julie: No, I love that. I think what I love most about it is that it is really realistic and approachable. Because you're gonna have days where other things impact your negative thoughts. Like, you know, some days you wake up and you are like, I am crushing today. And some days you're just not, like, [00:05:00] our bodies are not the same every day.

[00:05:02] I have a hard time with the phrase like 1% better every day. That's like my fitness. I hear that all the time. Yes. My fitness background before I went back to school. And while I understand the intention behind it, like the encouragement, just do one more thing. Some days you're not gonna be, and, but it doesn't, you're still, you, you didn't lose anything from the day before or from the hour before, or like the book that you read last night or whatever.

[00:05:26] You just, you're not better. You're just comparing yourself to, you know, it's progress. Right? Yeah. So I think that, I like that it's just catching moments and working through them as they come to you instead of setting an expectation that every day for the rest of my life, I have to be 1% better. Every time.

[00:05:41] That's not right. That's I, no, I don't want that exact, I don't want that. I don't want that.

[00:05:47] Jenn Trepeck: Yeah, that feels like pressure for sure.

[00:05:49] Julie: Yeah. Right. Exactly. Instead of saying, oh, but if I have a day where I'm feeling some negative thoughts, I have a tool that I can just move through it, move through it. 'cause then I will have another positive thought.

[00:05:59] I will [00:06:00] have another tool in my toolbox tomorrow I'm gonna have another tool. Maybe that's the goal. Instead of like always just being better, you have more confidence or you have. Something else that worked for you or you. Yeah, so I love it.

[00:06:11] Jenn Trepeck: Yeah. Catch challenge. Change the three C's. Friends. Well, as always, everybody, I'm your host, Jenn Trepeck.

[00:06:18] Connect with me on Instagram or all social media. I'm at Jenn Trepeck, J-E-N-N-T-R-E-P-E-C-K. Website is a salad with a side of fries.com. Pick your platform, send a message because I love hearing from you. Julie. Thanks again for joining me this week.

[00:06:34] Julie: Oh my goodness. It was my pleasure. It's so good to see you.

[00:06:37] So good to hear you. You too. All the things.

[00:06:40] Jenn Trepeck: Always, and of course friends. If you are not already a member, I invite you to join us in the Happy Healthy Hub. You'll go to a salad with the side of fries.com/membership. This shows your support for this podcast, this community, but above all your help, on top of the 24 7, ask me anything, community chat discounts and curated [00:07:00] content.

[00:07:00] You'll get this week's recipe for spaghetti squash carbonara, and it's your last chance to claim 10% off my next group coaching cohort.

[00:07:10] Julie: Well, friends, that's it for today's episode of Salad with a

[00:07:12] Jenn Trepeck: Side of Fries. Congratulations for making yourself and your health a priority. Thanks so much for joining us.

[00:07:18] Be sure to click subscribe or follow on your favorite podcast platform. Share us with a friend and we'll be back next week. Always remember you deserve it and you are worth it. Happy, healthy.