Amanda Balcombe 00:00
And what I realized when I left work and on reflection is that those changes were really, I was, yeah, my values were out of alignment with what changes they made. And I didn't realize that till I left. And what I'm finding with my clients is that life so busy, we're just on that treadmill that we never stop and reflect on actually what's important to us. And that's what I'm finding is that disconnection and if we don't know, we can't create change, which, you know, you would be dealing with the same thing with your clients as well. So getting back to what really matters, enables us then to take those steps forward to create change and building or prioritize health and well being.
Bridget Moroney 00:51
Welcome to the performance RX podcast the ultimate destination for anyone who wants to perform better in the gym and live a better life outside it. Whether you're just starting your journey, or you're a seasoned pro. This show covers a wide range of topics to help you reach your potential and live your best life. Each week on this podcast. I'll be bringing you expert interviews, personal stories, and actionable advice to inspire, educate and empower you to reach your goals. So hit follow. Grab your headphones and get ready to take your health and performance to the next level. Hey, everyone. Welcome to today's episode of the performance RX podcast. I'm your host, Bridget Moroney, and today I have a truly exceptional guest joining me Amanda balcom, a health and mental fitness coach who specializes in burnout prevention, stress management, and mental well being Amanda's journey is both inspiring and deeply relatable, a former award winning financial advisor, she found herself facing the all too familiar specter of burnout in 2021. But instead of succumbing to it, Amanda turned this pivotal moment into her mission, she embarked on a journey of healing not just for herself, but to extend a helping hand to other high achieving women. Now as a certified health coach and a professional member of the health coaches Australia and New Zealand Association, Amanda employs a holistic approach. She combines the latest evidence based lifestyle medicine with coaching techniques to empower her clients her goal to help them rediscover balance and vitality amidst the whirlwind of their fast paced lives. This episode, Amanda shares her experience on how to prevent burnout, manage stress and prioritize your well being she'll reveal practical strategies for letting go of unhealthy habits, building new routines and becoming your own most powerful advocate. So enjoy the show and discover keys to reclaiming your energy, confidence and enthusiasm for life. Welcome to today's episode of the performance RX podcast. I'm your host, Bridget Moroney. And today I have with me Amanda Volcom. Welcome to the show. Amanda, how are you doing? Thanks for having me. Bridgette, it's great to be here. Yeah, so great to have you. I'm really looking forward to the conversation that we're about to have around your coaching and health, and especially mental health and wellness. So before we get into that, obviously, I want to take a step back and ask you a little bit about your experience, especially because you you focus on burnout with your clients. And that's something knowing a little bit about your background that basically brought you into this world of burnout. So anything that you would like to share, you know, with your own experience with with burnout, and how that led you to becoming a health and mental health coach. Yeah, my background is actually in financial planning. And I was a financial advisor for 17 years. And I loved that career. But in 2021, I ended up burning out and it was really, from a combination of reasons, from workload,
Amanda Balcombe 03:55
to being out of alignment with my values, to also my high achieving personality. So I just kept pushing through until I couldn't do it anymore. And essentially, I remember, you know, telling my husband that I was burst into tears and I said, I just can't do this anymore. I can't keep working and I was so unwell by the end that I actually had to leave my job. And I do a lot of research around burnout and I knew that that's what I had. I had a lot of the symptoms, the physical symptoms, like headaches and feeling sick before work, sleep disturbances. I was emotional and crying a lot which was very unlike me and I remember thinking, Gosh, what's wrong with me? I'm a real Koper. I just get on with things. So it was really strange. Having to recognize that that's what I had. And then I took the next I guess little while to take time out to recover. And as I was doing that, I also got a cancer die. Hypnosis. And I guess that's what made me so passionate about helping people around burnout. Because if you don't listen to your body and take that time out, it would lead to, you know, a diagnosis that might be not great. And with that, I had been studying positive psychology and well being and it's something I'd been interested in a while for quite a while. And I decided that I was going to retrain to become a health and mental fitness coach. And, yeah, I really took that time off, to retrain and also to heal from burnout. And yeah, because I felt really passionate about healing myself, and then supporting others to either prevent burnout or recover from burnout.
Bridget Moroney 05:48
First of all, um, thank you, thank you for sharing your your story. And, you know, the personal side of it. And I'm, you know, of course, you know, sorry to hear about the cancer diagnosis, but you you had you did, that was something that you were able to overcome, and, and gosh, like, thankfully, so like you said, like, you know, that I've had so many I've heard so many stories, and it is true, like, as you said yourself, like, taking the time to really listen to your to your body there because without without, I mean, I'm not a medical doctor or an oncologist. But I just think there's so many of us who walk around with with these types of diseases, and it doesn't even have to be cancer, but there's just so many things that that we ignore, right in and kind of the, I guess, the spirit of like, you know, pushing on it. And again, kind of like back to going back to your experience with burnout, that that is like kind of what leads to this burnout is just kind of keep keeping on and pushing and pushing and not giving our bodies that time. So I mean, you know, unfortunate circumstances, but also, as you said, like that led to your inspiration to, you know, being able to help people now. Absolutely. And
Amanda Balcombe 06:56
it was a real wake up call, you know, when you do get that diagnosis, and yes, I'm really lucky, they got it early. And I, you know, I only had to have an operation and no further treatment. So I feel really blessed. But it was, I guess that wake up call that actually our health and well being are everything. And if we don't have that we can't actually work. And it can lead to, you know, chronic disease or something worse, I guess. And that's where that really inspired me to go well, there's so many people out there that are suffering from burnout or heading towards burnout, just with the world that we live in our busy lives. 24/7 availability with technology is leading to a quite blurred lines between work and our personal lives. So there's a real lack of balance there. You
Bridget Moroney 07:53
and I have obviously had this conversation and I have this conversation on the daily with clients, with fellow coaches with people in my life there. And like you said, it is a it is a an issue in in, I guess society at large like I'm, I'm in the United States, you for anyone who's listening, who may not be able to detect the accent, you're in Australia, and these are both Western countries. But yeah, it's it's kind of and you go on social media, and it's like, you just see it all the time. It's like the hustle and the grind culture. And it's, and I think I think there's times you know, I've had this conversation with other coaches, you know, I'm thinking off the top of my head the, you know, the episode with with Ali Natalie there, you know, just talking about, basically mom guilt. And she mentioned the whole idea of seasons in in people's lives, and especially women's lives. But the whole idea of like, yes, there are times to work hard, and sometimes that is necessary. But like you said, like there is that that blurred line there from you know, especially with technology. I mean, that's kind of common advice from a lot of people is like don't check your email first thing in the morning.
Amanda Balcombe 09:04
Yes. And that's something I certainly work with my clients around because we're often on autopilot. And in with busy lives and trying to integrate health and well being practices, you know, this statistic, something like 69% of us reach for our phone first thing in the morning, and we start scrolling or we're checking emails, and then before you know, half an hour is gone. And when I get my clients to recognize that they're doing this, then we you know, you can think about well, is this habit actually serving me? Or would I be doing or replacing it with something that is going to serve me like you know, moving your body or connecting with your husband or partner or reading something and learning something. So things that are actually serving our well being rather than just being on autopilot and letting the devices sort of rule our lives a little bit.
Bridget Moroney 09:58
I love that. I think that's kind of the crux of any sort of habit or behavior, behavior change, whether it's, you know, like you said, the people that you work with who are struggling with burnout or like myself and nutrition clients, they're like, again, the autopilot of just like grabbing that snack grabbing whatever grabbing the phone, there was on the topic of working with clients, you know, especially those who are who are struggling with burnout, I guess like what, what is what is your approach to working with your clients? And how do you help them?
Amanda Balcombe 10:27
Yeah, so I take a holistic approach that focuses on not just physical but mental, emotional health, using lifestyle medicine, positive psychology, and Acceptance and Commitment Therapy, and I generally do with my clients is if I find out what's actually going on in their lives and understand what might be causing the burnout, you know, if it's work related, or lack of work life balance, whether there's a personality or behavioral trait, driving, you know, that constant pushing, because different behavioral traits are more prone to burnout. And they can be perfectionism, people pleasers or high achievers, or high performers. So working with their beliefs and understanding what's driving them, or any current demands and stresses. So they're sort of the things that I start to get behind. But what I find as well is they're often disconnected to themselves. And what's most important, so working on what matters most and getting back to their core values becomes really important to be able to then make those shifts to put in boundaries and things like that. And what I do is I work with my clients using my spark framework. And that really talks about reigniting this, but finding balance and vitality without the overwhelm and burnout. And it's a framework that essentially helps my clients build more sustainable well being.
Bridget Moroney 11:56
I obviously love all of that, I think, I think, well, let me let me just say this, I, I love the values part. And again, if you've listened to this podcast enough, you hear me talk all the time, about values. And because again, like whether you're trying to overcome mental burnout, whether you're trying to lose weight, whether you're trying to go for that promotion, like so many of the things that we do in our life, ideally, they should be connected to our values. And I think and I don't know, correct me, if I'm, if I'm wrong, or telling me if you agree or disagree with this, but it's like, I think that's where people basically, this is where we run into trouble, right? Like, as you mentioned yourself, like you're, you know, and I've certainly been there too, admittedly, so, you know, definitely no judgment here. But it's just like, you find yourself, you know, doing these things, you know, going through the motions, whatever it is, and then all of a sudden, you're like, wait a minute, like, this isn't what I value. It's, you know, and and going back to the whole society thing, again, it's like, oh, I'm doing this, because this is what you're supposed to do. This is what you should be doing. And it's like, wait a minute, you know?
Amanda Balcombe 13:06
Absolutely, absolutely. And I can really identify with that. And I know when I was working for the company, and it was a company I'd loved working for, but they've made changes. And what I realized when I left work, and on reflection is that those changes were really, I was, yeah, my values were out of alignment with what changes they made. And I didn't realize that till I left, and what I'm finding with my clients is that life so busy, we're just on that treadmill, that we never stop and reflect on actually what's important to us. And that's what I'm finding is that disconnection, and if we don't know, we can't create change, which, you know, you would be dealing with the same thing with your clients as well. So getting back to what really matters, enables us then to take those steps forward, to create change and building. Prioritize health and well being
Bridget Moroney 14:03
absolutely, really quick. So you know, you mentioned your approach there, you know, positive psychology, which I love, like little side note there when I was in college or university, I wanted to be a psychology major because I found it so fascinating and interesting. But for anyone who has studied psychology, you know, in the university like it's, it's, it's, um, it's focused more on I guess, you could say deficiency and mental illness and everything else like and, and listen, and that's very important, right? Like, that's why we have psychologists and psychologists and social workers and everything, but I just knew me personally. In the way I just couldn't, I wouldn't have been able to pursue that as a career. And so yeah, later on in life now also kind of, you know, being the continuous lifelong learner that I am, like coming across this, I'm like, Oh my gosh, there is a whole field of positive psychology. I was like, Man, if I had known that existed, you know, maybe I would have gone down that route. Because again, it's, it's it incorporates all of the fascinating things that you've learned about, you know, human psychology, but it's more of that, that forward thinking versus, you know, the backward, like, let's diagnose the traumas and things like that. So,
Amanda Balcombe 15:32
absolutely, I sort of got into it probably about 10 years ago, and started reading about positive psychology. And I eventually took the leap and started studying, but I love because it focuses on what's right with people. And, as you said, moving them forward. And looking at a more rounded well being, you know, whether that's around meaning or positive emotions, connection, accomplishment, I love the whole aspect of that and really incorporate that into my coaching.
Bridget Moroney 16:05
Yeah, I love that. And again, side note, like no disrespect to traditional psychology, because I think, you know, what, what Amanda and I are mentioning here, like kind of moving forward and focusing on what's right. Like, sometimes, you know, you have to go back and you know, deal with some of the stuff in order to do that. So, for anyone who's listening, who's like, I'm gonna do politics. I'm gonna do positive psychology to avoid, you know, dealing with other things. Like that's not how it works. So,
Amanda Balcombe 16:30
exactly. Practice and anyone that might Yeah, suffering trauma that's out of my scope. Absolutely. needs to go and see like,
Bridget Moroney 16:39
oh, yeah, absolutely. And there's, there's absolutely no shame or stigma on it. I'm really quick. So So you mentioned this and, and I had seen it in your in your bio as well. So lifestyle medicine. Tell me more about that. Because I genuinely am curious. I think I know what that means. But But yeah, I would love to know more. Yeah, so it's
Amanda Balcombe 16:58
just around lifestyle practices, which you'd be using in your coaching. So evidence based around exercise, how that improves our physical health, but also our mental health, and sleep. So making sure we get enough sleep, that helps our overall well being, you know, getting sleep is like getting therapy every night essentially. And then nutrition. So what we eat reflects our, I guess, our energy, how we show up our it also food can affect our moods. So our mental health as well, and how important that is. So really getting back to those lifestyle strategies that really improve our overall health and well being and that can incorporate the positive psychology, but then also mindfulness and meditation as well comes out of
Bridget Moroney 17:52
that completely agree, you know, again, I, as you said, said, like, you know, our lifestyle, when these things are implemented correctly, and holistically is, is medicine. And in my own experience, and in the experience of clients, everything, like has a huge impact on our health and well being so
Amanda Balcombe 18:11
that's exactly right. The medicine. I mean, it's, I guess it's just what they're calling it lifestyle medicine, but it's really science backed research around the benefits of having a healthy lifestyle,
Bridget Moroney 18:24
taking my coaching and, and industry, you know, into perspective for a second, like, a lot of people think like, oh, I just need to go on a diet or I need to do this or whatever. And that's certainly uh, you know, as we mentioned, like food is part of it and exercise movement, but it's not, it's not movement for the sake of beating yourself down. It's, you know, there's a mental part too. But anyway, but But going back to like, again, just kind of focusing on the lifestyle there. It's, it's the foundation, really, for everything else.
Amanda Balcombe 18:53
Absolutely. Absolutely serves as the foundation. And I think we're so busy in our lives today that people aren't focusing on getting a good night's sleep, because they're looking at devices and then that blocks the melatonin hormone that helps us sleep or they're not moving enough, we're sitting too much. And then the other part is the food, you know, getting convenience foods and, and not taking the time to prepare healthy meals, and they don't have to take a lot of time. It can be just really quick.
Bridget Moroney 19:25
And then in the United States, we definitely have a huge issue with processed foods and just very like convenient foods. Is that also something that you're seeing in your country? Yeah,
Amanda Balcombe 19:34
absolutely. Absolutely. A lot of convenience foods and highly processed foods. Yeah.
Bridget Moroney 19:39
So you also mentioned you know, one of the things that you look at is is personality traits. And again, like, you know, it seems to kind of go hand in hand there that the people who often burn themselves out like have a certain you know, whether they're high achievers or perfectionist, you know, type a if you will, like there's, you know, and again there's nothing wrong with with be Eating that type of person again, I admittedly like I'm someone who is very driven by achievement and competition and things like that. And, you know, I think now at this point in my own personal journey, I know how to use it to serve me not, you know, get away from me. But yeah, I guess kind of like focusing on that type of individual that the high achievers there because, again, like just thinking about my own self, they're like, you have that drive, but also kind of recognizing that, okay, now I need to balance my life. Now, I do need to, like, you know, how do you do that? How do you kind of, I guess, like,
Amanda Balcombe 20:37
yes, so sorry. Being a high achiever, myself, and always have been, like you, Bridget, that's still going to be a part of us. But I, what I've had to learn and been forced to learn with the burnout is to, to really take that rest time and, you know, go hard, when you need to go hard, but go slow, when you can go slow, and have that recovery time, instead of just continually pushing to fall over. Like, that's not healthy. So I think it's really good about getting that balance that we know that we are, achievement is still important. But it's not everything in our life, to having that balance, that there's other things in our lives that we enjoy as well.
Bridget Moroney 21:22
Yeah, I mean, I guess this is kind of like where, like the psychology, you know, aspect comes into it there in the, in the belief system and the values, right, because, you know, again, speaking as a as a high achiever, it, you know, obviously, that's something that's on the values list. But there's also other things that are on the values list, personally speaking.
Amanda Balcombe 21:45
Absolutely. And I think with the Getting back to the values that really helps people make better decisions, and be able to prioritize around what they say yes to, and what they say no to, because they're really clear on what's important to them. So once you get back to the values, I use some tools that really help people make better decisions, still means they're going to, you know, high achievement is a priority, but they're then able to balance, balance it better because there are other things, they realized that just as important, a
Bridget Moroney 22:21
great quote, or post or whatever I saw from another strength coach on social media, because again, like many athletes, and just kind of competitive fitness enthusiasts are high achievers, and very driven. And so and so you know, the psychology of that world world is like, I gotta train more, gotta train more, I got to do this. Gotta push, push, push, push, push. And so his argument was like, if you really want to be the best, if you really want to, you know, be an elite athlete, whatever, it's like, you know, it kind of take it with a grain of salt, but he's like, stop focusing on pushing yourself so much in the gym, recover harder, be the best at sleeping, like be relentless with your, with your mobility and restorative practices. Because, again, like people who I guess I'll just kind of say it, like, kind of get addicted to that, that, you know, that high, you know, just always being up here at like a level 10
Amanda Balcombe 23:15
Yes, yes. And I was one of those persons on a work level, you know, getting addicted. So I can see that athletes and people training, and I've seen probably friends that I know, that get addicted to wanting to perform at the best all the time, and they keep pushing and don't have that rest and recovery time that you were talking about. And that's so important. And to be able to optimize, I guess, your training, you do have to have that wrist. Because if you don't, then you end up burning out you've got to sort of go back to square one. I think
Bridget Moroney 23:49
a lot of people who at least are serious about their fitness, you know, understand on an intellectual level, like a, you know, your your muscles grow when they're in physical recovery. And I think that's why people buy into nutrition, and even sleep now. But again, it's like it's, you know, kind of taking the holistic approach. There's also the the mental side, and you mentioned meditation and mindfulness and everything else like that. But I guess, like, I don't know, other thoughts or recommendations like for just kind of how to buy into that or how that's like serving, I guess anyone?
Amanda Balcombe 24:26
Yeah, I think mindfulness and that's something I had to learn is to be still. And we can bring mindfulness into our life every day. And what it does is, you know, there's so many benefits, it increases our tension. It reduces stress, it reduces depression and anxiety, it increases compassion and empathy. So there's so many benefits to mindfulness. And it can be really easy. So just focusing on the breath and having, you know, 10 deep breaths and mindfully focusing on it and that can be done at any time during the day. What the breath does is that it switches off the stress response. So, you know, you're calming the whole system throughout the day. And then other ways to be mindful is using our five senses. So, you know, if even when you're training, you can use your five senses, you know, what can you see what can you hear what you touch and feel, when you're training or walking in nature, you know, really taking in your surroundings, or when you eat your meal, just really focusing on what you're eating and using your five senses, rather than, you know, staring at a phone and scrolling. So being more mindful throughout our day, helps us to have all those benefits. Yeah, which is really important. In this busy world of rush, rush rushing, so just really centers us brings us back into the present moment, and also reduces that stress response.
Bridget Moroney 25:54
I love that. And I love the fact that I'm just talking about the mindfulness because again, like, I think a lot of people maybe kind of have this idea that like, oh, mindfulness is sitting on a pillow in a yoga class and burning some incense and sitting there for 30 minutes all zoned out, which it can be. But But I love the idea. You know, and you know, people like yourself that talk about like, just mindfulness and like, you could be sitting at your desk, having a meal in a workout and be practicing mindfulness. And you know, and people around, you don't even know it like, and even the food thing to like, and I mean, again, like on the health side, they're like, eating mindfully just helps with everything from digestion, to just monitor to monitoring, calorie consumption there. But uh, one of my mentors, my coaching mentors, Rod Francis, he's a mindfulness teacher, too. And that was basically the very first mindfulness exercise that he had in his his course there was a mindful eating exercise there, you take like a bowl of I don't know what it was like, I think maybe chocolate. Yeah. And it's just like you. Yeah, like exactly what you just said, like, smell it, like, put in your mouth. But don't just like, like, savor it. Like it is just like all five senses. Like, people think like, oh, I'm eating. It's all about taste. It's like, no, it's even like the texture of food.
Amanda Balcombe 27:24
Absolutely. As you said, the smell and the texture and the feel of it. All of all of those things come into it. And I know for myself, I enjoy swimming. And for me that's kind of meditative and quite a mindful activity that I do I really take in how the water feels and what I'm saying. And when I'm hearing, you know, the splashing of the water, I really love. That's kind of my mindfulness. And I do yeah,
Bridget Moroney 27:49
my friend and and she was on the podcast as well, friend, fellow coach, mindfulness instructor, Lynn Ellie's masala, one day, I was, I was talking to her about mindfulness practices for myself personally, and she's like, practice it after because I was, cuz I was like, should I meditate before I workout and she's like, do it after you work out. I was like, really, like, I'm going to be like, so like, amped up like full of adrenaline. She's like, Bridget, she's like, that's the perfect time. She's like, you can sit there just feel that like, exactly what you said, with the swimming, like, just feel like ever all these bodily sensations, you know, and then like, internally, like, you know, what's happening energetically and things like that. So, yeah, so many different opportunities to practice mindfulness, or Yeah, practice mindfulness, you know, without necessarily having to, because again, just thinking about high achievers and people who always want to be on the go, you know, making that, that barrier to entry, you know, pretty low there.
Amanda Balcombe 28:48
Yeah, absolutely. And that's where, you know, just having 10 deep breaths, and really focusing on your breath can just easily be incorporated into your day. You know, it only takes a couple of minutes
Bridget Moroney 28:58
per on a personal side. Like, I love breathwork I think it's, it's something that's just like, super super game changer. What, uh, I guess? Yeah, I'm curious, like, kind of, do you have like specific breathing exercises or breathwork techniques that you prefer or advocate for? Over? I mean, there's so many I, for anyone listening. There's so many different ways you can yes and breathe, which is a weird way to talk about. But But yeah, I'll let you explain because it'll make sense. Once I made explains, yeah, no,
Amanda Balcombe 29:32
there are so many different techniques, and one that I've looked at is really just breathing in for five and breathing out for five and, you know, basically lengthening your breath over the course of a minute. So you're only doing five to six breaths over a minute. And the research behind that is reduction of stress, but also increases or improves performance. So that's one technique that can be used. And then there's the box breathing technique. You know, Breathing in before holding before breathing out for and holding before. So that's another one that can calm you down. But I also meditate personally, that's something that I introduced actually the year that I burnt out. And that's probably been two years I've been practicing meditation are consistently and I've really noticed a difference.
Bridget Moroney 30:21
Nice, nice, good. I say this probably every podcast that I talk about mindfulness there, but I need to be more consistent with my meditation. someday, someday in the future, there's gonna be a podcast where I'm like, Yeah, I'm so consistent, but at least you know, I'll keep working on it.
Amanda Balcombe 30:39
It's not for everyone, but I think the mindfulness anyone can do so.
Bridget Moroney 30:45
Yeah, yeah, I again, totally, totally agree there. Like, as we mentioned, like, there's so many ways to to, I guess, access that that mindful state of being there, but yeah, I don't know, maybe, maybe it's the achiever in me, but I really want to be, which I mean, you I mean, many people say, that's kind of not the intention of meditation, there is not to sit there and grit your your, you know, white knuckle it, as you say, as I say, and yeah, it's not something to conquer.
Amanda Balcombe 31:16
No. So, and it's all for so, no,
Bridget Moroney 31:20
I'm really quick. So, so. Yeah, I love just the simple I find the simple, like, you know, five count and six count, you know, count out very effective. And, you know, box breathing, you know, again, for anyone, just period sleep is so critical. And as you mentioned, like, what do you most of us do? We're scrolling on our phones before asleep, and that's messing us up. And there's so many other ways we kind of mess up our sleep. I guess when you're when you're working with people, or I guess, how do you how do you help people with with their sleep?
Amanda Balcombe 31:58
Yeah, I guess just talking about sleep hygiene, what you know, getting into some routine before bed, you know, where you're not using devices, you know, an hour before bed, what kind of wind down routine do they do that sort of tells their body to start getting ready for sleep, going to bed at the same time waking up at the same time, making sure you know you're in a cool room. So just really looking at all those things, making sure like talking about caffeine and alcohol and how that can impact sleep. And whether they're doing any of those things, as well. So just talking about what they're doing, and putting in place those good sleep hygiene practices,
Bridget Moroney 32:39
I'll just say this. So you mentioned like going to bed and waking up consistently. And I think that's like, that's a big piece of any sort of habit puzzle. And I guess I'll just kind of tack on another word with that sustainability sustainable. So like, a lot of the things that we've been talking about, you know, whether it is meditation, sleep, hygiene, routine, nutrition, exercise, all of these lifestyle medicines, I guess, you know, it's, it's just like anything, it's not something that you just use once or you do for like 30 days there, it's it really is, again, it's a lifestyle, which part of that involves sustainability. So I guess in you kind of mentioned it, you know, earlier, you know, talking about habits and getting people out of the autopilot there. But yeah, I guess, kind of maybe taking a broader step back there. Like, you know, again, how do you kind of help people with, you know, you know, getting to that point where, like, you know, using yourself as an example you're meditating now for, you know, it's two years straight, you know,
Amanda Balcombe 33:45
and I think we health and well being, we have to work on that every day, it's not a quick fix, we have to work on it forever. So starting to create those little habits and the consistency and I just knew for myself that I wanted to start meditating. And that it would impact, I guess, undo a lot of the stress that I had built up that before I burnt out, and, you know, build those new neural pathways and focused attention, because I guess my decision making was affected cognitively as well. So we need to start those little lifestyle habits, you know, one little small change at a time. And also remember that life gets in the way the wheels fall off. And, you know, using, I guess, probably that growth mindset, getting support, or a coach, how do we get back on when those wheels do fall off? Because they will, that's life, but that how important it is and how to stay motivated. So I think self compassion can really come into that. That self talk and how we talk to ourselves that can really get us on track with our habits. So are really focusing on those little lifestyle changes that we can make and then trying to show up consistently to do them. Because while it might feel like it's doing a lot over time, they really compound and build and have significant effects on how we feel on our health, on our, our happiness and our well being.
Bridget Moroney 35:21
Yeah, beautifully said. And again, it like bottom lines, it goes I love how it goes back to the the psychology piece of it, like you mentioned, you know, growth mindset there. And, you know, again, kind of acknowledging certain personality traits, like, like perfectionists, they're, like, you know, this was this was a great conversation that I've had with other coaches before, but it's like, everyone likes to talk about consistency. And I think a lot of times people have this misconception that consistent means absolute 100% compliance, a hunt, you know, and it's a great piece of information that that like someone else brought up to me was just like, you have to define what consistent is like, is it every day without fail? Is it you know, whatever it is, and then you know, and again, like, acknowledging the fact that life will happen. I don't know where this, this, this, this story came from. But an anecdote that I have in my head speaking of meditation, is I had heard this I had heard this a while ago, but it's basically like, and it was kind of the the topic of streaks, right, like, you know, and I see this a lot again, like on the the fitness side here, like, there's a bunch of people that I follow right now. And I think it's great for them, but they're like, they're on these lunging streaks, like walking lunges. And these are people that Yeah, and it's in Listen, I've done my own, like walking lunges, and and it's great exercise. But besides the point, people will do it for like, weeks and months and years at an end as a type of like, kind of mental challenge because again, who really wants to go out and lunge for 400 meters like yes, but you know, the problem is what happens when you miss that, you know, or like, you know, here's the thing too, like, I don't know if this is if you've if this is popular. I feel like probably everything is popular all over the world now because we have the internet but 75 hard you've heard of that challenge.
Amanda Balcombe 37:22
No. Okay. Oh, potentially talking about it.
Bridget Moroney 37:26
Um, and I haven't even said my my my meditation one yet but But 75 hearts so 75 heart is a challenge that's gotten really popular over the past couple years and it's, it's really hard. And this is actually kind of perfectly you were talking about like small habits compounding so basically it's a 75 day challenge where you follow a diet he doesn't specify why just follow something no alcohol, no cheats, no cheat meals. Which again, what does constitute like there's there's there's some good there's there's definitely a lot of positive to it. But then there's also some things that like at least as like a health coach, I'm just like, This doesn't make sense. drink a gallon of water Great. Read so no audiobooks or podcasts like actually read like paper book 10 pages of personal development, like something learning exercise for at least 45 minutes twice a day, but one of them has to be outside, no matter what. So rain, sunshine, oh, when you take like a progress picture or whatever. Because again, it's like, it's obviously with the mental with the, with the diet and the exercise elements there. There's there's some sort of, you know, weight loss, I mean, it's just naturally so. But here's the kicker, and here's the part where like, I've seen it be very psychologically damaging to people, you're supposed to do it 75 days without fail. If you miss any one of these 10 tasks. You have to start over from day one. And I've had a lot of people that I've seen that have done it, and they're so proud of themselves and they're excited. And my arguments always like what do you do on day 76? Like, where's the transition, but then I've also seen people going back to kind of like, what's the damaging side, I've seen people who it's really affected their self esteem and self confidence and things like that. And, you know, someone might argue like, you know, I've heard also the backlash of like, well, gosh, if you feel like a loser after that, then it's you have it, but that's the point is that, like, there's people who are looking for these things to help, you know, because it's supposed to help you build confidence. But if you do all this work, and gosh, God forbid you like forget to take a picture of yourself. Like I guess my point is, are you really a failure? What about the other 70 days that you put in?
Amanda Balcombe 39:48
I sort of hear what you're saying and I think from a training point of view, like as you said, you can become addicted but I think it needs to be that it has a healthy, you know, place in Your life and that it that you have more balance in your life. And that pressure of having to not miss anything for 75 days would be damaging. Because if your identity and everything's tied up in this, then it affects self esteem and it affects confidence. And I have Yeah, I think from a coach perspective, that would be damaging if you don't meet it and then feel like a failure. Whereas sustainability is maybe you're doing things 90% of the time, or 85% of the time and to give yourself grace when you miss a day because something's come up. I think that beating ourselves up about that doesn't serve anyone. So just saying, okay, I can reset and start tomorrow, and have that more self compassion. Yeah,
Bridget Moroney 40:49
yeah, I go, I was just about to say like, it goes back to the the self compassion, I think that's probably something that just gets overlooked or doesn't get acknowledged enough. And in so many of these conversations,
Amanda Balcombe 41:02
yeah. And it's a lot of research to show that if we actually are self compassionate, then we become more resilient and more motivated, rather than, you know, beating ourselves up actually doesn't motivate us, it actually makes us feel worse. So, you know, starting to practice that self compassion. And I know a lot of my clients struggle with that sometimes. And that's something I helped them to work on, because that helps them get back on track when things happen.
Bridget Moroney 41:29
Oh, that's so great for you. I'm so glad you said that there. Because, again, like just thinking about people who, you know, are high achievers, and so driven, they're like, I feel like, there's this perception. That's like, if I'm self, you know, like you said, like, people think like, oh, I beat myself up. I'm gonna, you know, but it actually does the opposite. But I think also like, the idea that like, you know, if I give myself self compassion, well, that's, that's just coddling that's coddling myself.
Amanda Balcombe 41:59
Yes. Yes, I think there is that idea that, you know, I'm just letting myself off. Or, you know, I can't, I'm allowing myself to be lazy, whatever it is. But it's, that's not what the research is showing. It's actually like you kind of being your own best friend or your own cheerleader to say, you know, keep going, get back on, get back on the horse, and, you know, keep trying to do those things that make us feel good and healthy.
Bridget Moroney 42:32
Yeah, I mean, again, like kind of that you said it yourself, like, you're being your own best friend there. I think about this a lot. And I think it's a great way to kind of shift the perspective there. But it's like the way some of us are taught and I by some of us, I'm including myself in this as someone who's had to work a lot on their own self talk, but it's like, the things you say to yourself, would you be saying this to your best your own best friend, right? Or your your loved one, your you know, your mother, you know, and again, like just thinking about, because I work with people on the nutrition side. And often nutrition involves some sort of weight, you know, not often but you know, a lot of people seek nutrition coaching because they want to lose weight. And what ultimately happens is, you know, you have a you have a little cheat, they're like talking about like, no cheats, and then what's what's the, what's the the self talk that happens? I'm such a fat ass. I'm like, such a slob. Oh, I you know, and it's just like, okay, like, if I ate a piece of pizza, would you be calling me these things? Or, you know, if you're your best friend? And yeah, I mean, it's a great, great point there.
Amanda Balcombe 43:39
Yeah, that's so true. You know, what you're talking about with your nutrition? That talking? Yeah. And self talk and feeling guilty for doing it and all those things. Don't service by, you know, talking to ourselves in that negative way. And as you said, would you actually talk to a friend like that? No, you wouldn't. You'd have a lot more compassion and empathy and be encouraging. It's like, it's okay, you can get back on and start again. And
Bridget Moroney 44:08
it's hard. It's, it's, it's definitely, you know, it's hard to change that that inner dialogue or monologue, I guess.
Amanda Balcombe 44:15
Yeah. And that's, that's something I work with my clients with, you know, around when those negative or unhelpful thoughts pop up is, you know, to notice them, but also be able to accept them, but still take action towards the person they want to be or the goals they want to achieve. By connecting back to what's important. So that's where the values and strengths and you know, getting support from people around you come into it.
Bridget Moroney 44:42
Yeah, I love that. I love it. Um, is there I don't know. Is there anything that you do? That's maybe and obviously, you know, a lot of the stuff you said is you're backed by research and things like that, but I don't know. Is there anything that you that you do that's that's unconventional or are some One thing that like, maybe isn't as well known there, like I've been, you know, bringing up a lot of stuff that gets promoted on social media and everything. But um, yeah, I don't know, is there? Is there anything that you've, you found that maybe people aren't as aware of that can be helpful, you know, especially, you know, for just overall physical and mental well being?
Amanda Balcombe 45:22
Look, I don't think anything unconventional, but I think that the biggest, the biggest game changer is values and coming back to your values. And I was doing a workshop the other day with eight women, and we did a values exercise, and only one of them had ever done a values exercise. And the ages range from early 20s to 50s. And I was so surprised, and that people don't really stop and think about what's important. And, and that just changes everything. So nothing unconventional.
Bridget Moroney 45:58
Yeah, but that may not be the that may not be the right phrase. But yeah, no, I Yeah.
Amanda Balcombe 46:04
But I do actually was listening to Mel Robbins. And she brought up some research around people with busy lives, how adding something into their week that they would look forward to. So something some well being practice, it could be something that you enjoy, that adding an extra thing on someone's plate actually made people feel like they had more time. And that they that improve their well being, even though they still were doing their normal, you know, busy crazy week. So I thought that was really interesting research around, if we put one activity that we know that we really enjoy, that makes us happy. That I guess brings us into flow, that it can give us something to look forward to. And that it actually can improve our well being. So just adding in those, those things that we don't do enough of around playing and fun,
Bridget Moroney 47:04
interesting. So okay, so let me make sure I understand this correctly. So basically, for people who have just like packed schedules, adding something that's truly fun and enjoy and enjoyable and joyful for them, I guess. I guess the point is, like, without like taking anything away, so like, I guess, yes, without Yeah, so you would think so I guess the point is that you would you would expect that I'd be like, Oh, I'm stressed I have to because it's like more things, but it actually didn't stress them out anymore.
Amanda Balcombe 47:35
Yes. Hmm. Yeah. And actually had an impact on their well being. And they also felt time was more expensive, because they were able to enjoy and really, I guess get the benefits on their well being by adding in this, this one activity that they really enjoyed and they knew would make a difference, you know, so if you like dancing, adding and dancing to their packed week, it really gave them something to look forward to. And and I guess Yeah, make that optimism and profound effect on well being. So I thought that was really interesting.
Bridget Moroney 48:09
Yeah, yeah. Well, maybe like you said, I don't I don't know. I'll have to go look up the studies there. Or I love Mel Robbins. But by the way, she's awesome. But But you mentioned, you know, kind of like maybe even they have an opportunity to access, you know, flow states. And so then kind of, you know, maybe that has something to do with it. That's really cool. It's interesting, though.
Amanda Balcombe 48:32
Yeah, it was recent research. And I thought it was really, really interesting.
Bridget Moroney 48:37
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Amanda Balcombe 51:15
I, I think, you know, at least looking at the research and with my clients is getting back to activities that they enjoy that feel meaningful to them, makes so much sense because they're energizing activities. And when they start to add these things back in, it kind of changes this perspective, on time on how they feel about themselves. And they even feel more productive during their week. So I think the big thing is that it really energizes them. And I think energy is such a big issue in our society at the moment, and people are feeling overwhelmed and exhausted and stressed. And that when they do these activities, they're actually quite energizing.
Bridget Moroney 52:03
Yeah, yeah, I love it. I mean, the way that you explained like, totally makes sense there. I'm speaking about our society. And I think we kind of I think we got to brought this up earlier there. But I thought, let's just kind of talk about it one more time. So kind of mentioned in the beginning of this episode, how, you know, in this country in the United States, and I think it's true for your country, and just Western countries in general, is the whole grind and, and hustle culture, right? Like, it's like, if you're not constantly doing something, then you're you're not making the most, you know, and kind of like going back to like what you said, like, you know, with your clients just now like adding more, I guess I just kind of again, like focusing more on just the the narrative there the social narrative that the grind and the hustle culture, like, what do you what do you think? Like, I guess what's, what are your thoughts on that on like, how it kind of impacts our ability to prioritize our health and well being, because like you said, like, having your clients add in these things that bring them joy and fulfillment, they're like, all of a sudden, there's this there's this perspective shift,
Amanda Balcombe 53:11
I guess, society does focus on the dollar and that grind and, and I think as with our personalities, for myself, especially being a high achiever, I was guilty of, of being in that grind and that hustle and wanting to achieve more thinking, I have to do everything. And without I don't think I did prioritize my health and well being at times. And I see that in my clients. Just getting into that hole. We've just got to keep doing more and more and more and but I think that is becoming, you know, well being is being such a big term, wanting companies to prioritize that well being however, I think there's still a long way to go, to really make that shift. COVID probably helped things regarding flexibility on how we work, being able to work from home that really suits some people, especially with children. But I still think, you know, we still need that. I guess the boundaries between work and life, they're still really blurred. And technology, while it's improved things is sort of made us never switch off. So I think we need to change that focus on on normal more or the dollar and get back to who we are and how we live. But that's going to take a big societal shift. I think it's starting, and I can see that there's a movement happening, but it's going to take a while. I don't know. What are your thoughts? Bridgette?
Bridget Moroney 54:52
Yeah, I mean, it's, you know, you bring up a good point, like I think, you know, so first of all, I think you're right, like COVID Definitely, at least at this point in my lifetime was probably the only time that I've experienced, you know, this whole, like, global shift here, right, like, where it's like the whole world, you know, basically had to shut down. And I think collectively, at least the majority are good majority of the population, like you said, like, kind of, like took a step back there. And you and you see it like, but but and I don't know if this is true for for other countries, but I can see this in the US is like, yes, you know, companies started to see, you know, they out of necessity, they had to do, you know, work from home, and flexibility and things like that. And I think individuals started to see that value, and having that work life balance and things. But I think now, now that things have kind of returned to business as usual, quite literally there. There's, there's companies that are now wanting to, you know, kind of push back towards that, that former way, at least in at least in this, you know, at least from what I've experienced and observed, but I think, I think like I think like what you said like, it's it's Listen, like that's, you know, I asked a big question there. And it's an it is a very, like, it's something that's, you know, we're talking about things that are societal and global and systemic, and it's not going to change overnight. Yeah, it's gonna take a lot of conversation and like, and I think you brought up a great point, too, like, you know, wellness and well being and everything, I think, you know, and with younger generations, too, like, that's, you know, it's kind of continuing to have that conversation and push for it.
Amanda Balcombe 56:32
I think with younger generations, they are attending to take their well being more seriously and, and having their say earlier on, so they do want more work life balance. So it will be interesting to see these next generation come through, hopefully, they will be able to establish a better work life balance, and with the latest coming through, that will filter down. So it's going to be really interesting to watch. And I think, with COVID, we did all have to take a step back, because everything did shut down. And we started to question the way that we were living, and maybe recognizing that it's not sustainable.
Bridget Moroney 57:10
Yeah, absolutely. Okay, so speaking of younger generations, and what is and kind of acknowledging because again, like, you know, you've met, you know, your whole journey, you know, in becoming a health and wellness coach and mental health coach, you know, stem from your own personal experience, you know, through burnout, I guess, I guess, if you could go back and give yourself your younger self, a piece of advice related to health and wellness, like, what would you say?
Amanda Balcombe 57:45
Yeah, I think, looking back when I was juggling work, and when my children were at home, because they're now University aged, I would have maybe taken a day, not worked as much. So instead of doing five days, nine to three, which is when the kids are at work, I would have taken one day off, just to recharge and rest. And I really understand the value of that rest and recovery. So yes, we need to go hardware, we need to go hard, but then to go slow, when we go slow. So when we when we can go slow. So I think yeah, maybe not working quite as much. And not feeling guilty about taking that time for some self care. I could have taken more time I don't think I did enough early on as the kids got older and became more independent, you know, late teens, you can do a little bit more and I realized the value of that and how you show up as a person it does really impact that and then the whole family so yeah, I think I would take more time for self care and not try not to feel guilty about that.
Bridget Moroney 58:58
It's it's so hard and I know we've kind of mentioned it briefly in this in this episode and for those who have listened you know, like it so I admittedly, I'm not a mother myself, at least at this point in my life but I do see this in my peers and just you know, people clients and you know, family it's you know, and I had I you know did a whole podcast with with Ali nag Lee, but mom guilt is a real thing. And yeah, I guess, you know, we could get into again, like a whole discussion around like society and the, you know, the new generation coming up, they aren't they aren't parents yet. So, I guess again, I would just say it'll be interesting to see how they navigate that but it's, but I guess what I what I also want to say is just my you know, even though I am not a mother, at this point in my my life, I do have that sympathy because I can see it, you know, I can see it and how it affects and it is, you know, and kind of I you know, I think people maybe don't understand the impact that it does have On on women's wellness and everything else like that, so yeah,
Amanda Balcombe 1:00:03
definitely. And I see that in my clients as well, you know, they're women, and they are juggling career and family generally. And they have a lot of guilt about taking a bit of time because they're already so busy, and they feel like they need to spend time with their children, if they've, you know, do a lot, like work long hours, which I get as well. But then if they're not taking any time for their health and wellness, that then has a domino effect. And they, they are able to show up as their best self and they can feel it, they can feel they're not feeling well, and they're feeling burnt out. So we need to shift some, you know, balance around work, family, but also self and being able to have that air and timeout to work on their own health and wellness.
Bridget Moroney 1:00:50
I was just thinking again, about just like the whole idea of of prioritizing these moments of self care. But is there is there a certain approach that you do when you when you're working with with your clients, and and kind of like scheduling this in?
Amanda Balcombe 1:01:03
Yes, well, I think first getting back to their values and working out what's important and why this is important now. So when they connect back to that, then they see the benefits of that. But then you're right, well, how does this fit into my day? So it has to be scheduled? And really, you know, talking about when this is going to fit in? When can they get this done. So scheduling is a big thing. And I think morning, for a lot of people make sense, because they can get it done out of the road and then get on with their day. So that tends to be a good time to do that. And as I said, just seeing little pockets or where they might be distracted, or on a device where they could redirect their attention and get that self care in. So I guess it's a few different things that I work on.
Bridget Moroney 1:02:00
Oh, that's cool. Yeah, actually, I'm glad you brought up the whole like, device thing again, because I was I was gonna mention that earlier is like, I feel like in my experience, and you know, it's kind of like the same thing with like, like nutrition, it's like, you start like focusing on like, the main stuff. And all of a sudden, like the snacks and all the other stuff, like naturally goes away, because it's like, oh, I don't have time for this. It just doesn't fit. You know, whether it's values or like literal, like doesn't fit into a schedule, or whatever diet plan and things like that. But I'm just kind of, again, going back to the whole idea of like prioritizing things that like actually give you energy, like, I don't know if this is true or not. But what came up for me was just the idea that like, in theory, you're doing more, but yes, maybe, but maybe what you're actually doing is, you know, again, like spending, like instead of like that 30 minutes scrolling or whatever, you're doing 30 minutes of a yoga flow, or, you know, going for a walk. And so it's like, it seems like you've added more, but you've really just added more value, I guess to say, yeah, and
Amanda Balcombe 1:03:01
replace something that's not really serving you. And your well being and just recognizing that, I suppose. So. And also, you know, self care doesn't have to be a lot of time. So it's just starting really small, it might be 1010 minutes of yoga, and then that starts to build as they realize the benefits. So really, just really small shifts to start with.
Bridget Moroney 1:03:24
Yeah, completely agree. You know, again, it's like, I think for anything, whatever habit it is, whether it's self care, whether it's exercise, whether it's whatever it's like, it's the consistency factor is more important than the duration or intensity or whatever. So if it's if it's five minutes every day, that's going to be 30 minutes on a Tuesday, and then you whatever you're like, I don't have time for this like Yeah, absolutely. Yeah,
Amanda Balcombe 1:03:47
exactly. Exactly what you said consistency. And it only has to be something small to start with. But you find that once they start to 10 minutes, then it becomes more just naturally, huh.
Bridget Moroney 1:04:00
Yeah. I love it. I love it. Well, um, gosh, we have we've we've we've we've gone through like I feel like a whole like masterclass on on this here. Um, I mean, yeah, I don't know is there. I know we've we've spoken a lot about like, just like, you know, how people can especially people who are teetering on that burnout, you know, can use some of these techniques for self care and everything, but I don't know is there I guess any any burning thoughts or ideas or anything that I've I've missed? I don't
Amanda Balcombe 1:04:32
think so. But maybe just with the burnout, if you feel like you're heading towards burnout to really recognize how you're feeling and understand that there's nothing wrong with you that, you know, just to address those symptoms and how you feeling because it might be that you are heading towards burnout and there are things that you can start to put in place to either stop you getting to actual burnout, but just recognizing how you Feeling and maybe physical symptoms you might be having and to either see a GP or a coach or someone that can help you address it. Yeah,
Bridget Moroney 1:05:09
I think that's an awesome call to action. Like, you know, again, like don't you know, just like so many things like, don't be afraid or ashamed to reach out and like you said, like, without getting back into the whole, you know, to conversation around society, but it's like, it's normal. Like don't don't shame yourself into thinking like, what's wrong with me? Like, nothing's wrong with you. You're human.
Amanda Balcombe 1:05:31
Yes, yes, yeah, we're not machines. So we are meant to rest and recover. And I think sometimes we keep pushing through when we need to listen to our bodies or listen to how we're really feeling
Bridget Moroney 1:05:43
well, thank you so much Amanda for being on here twice this is by but but truly this I've really enjoyed both our conversations and this this, this episode has been been a lot of fun to to work on with you. Um, I guess you know, really quick before we go, so for people who want to learn more about you and your coaching and you know, what, how you know, how to work with you at cetera, like, where can they find you, you know, what's the best way to reach out? Yes, so
Amanda Balcombe 1:06:16
I'm on LinkedIn under a mandible comm or Instagram, which is still wellness underscore Amanda Bolcom on my website, which is WWE dot still wellness.au. So that's the best way to reach out.
Bridget Moroney 1:06:30
If you are interested in chatting more with Amanda, if you're burnt out. If you're not burned out, please reach out to her because she is an awesome person to talk to and work with. And oh, really quick. So as we've acknowledged, you're you're in the you're in the office. I guess I started to say the UK. You're you're in Australia and everything but but you have clients all over the world,
Amanda Balcombe 1:06:57
I'm assuming Yes. So I work internationally as well. Yeah.
Bridget Moroney 1:07:01
So if you're listening to this, and you're in the US, don't be afraid. Where we're working. We're Yeah, we're recording together at a at a normal time. That the time difference. isn't that scary? Yeah. Yeah, that's true. Mutually normal times their normal time for me in normal time for so awesome. But yes, I will definitely put all those links in the show notes.
Amanda Balcombe 1:07:23
Thanks for having me on. Bridgette.
Bridget Moroney 1:07:26
Yes, of course. Yeah, it was again, it was it was a great pleasure to have you and yeah, I appreciate everything that you shared. And yeah, it was it was a wonderful conversation. So thank you again.
Amanda Balcombe 1:07:37
Thanks, Bridget. Loved it.
Bridget Moroney 1:07:44
Pay really quick before you go, I need you to do one thing for me. If there was something in this episode that you think would be of value to someone else, please share it. For me. My goal is to empower as many people as possible on their health and fitness journeys. And one of the best ways to do it is to share awesome information like what you heard in today's episode out with many others. So do me a favor, copy and paste that link, send it to one of your friends, your family or anyone who you think would get some enjoyment and value out of this. I appreciate you for listening. I'll see you next time.