Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the C-C-C, which stands for Catch, Challenge, Change. Do your negative thoughts secretly sabotage your health goals? When that inner voice says "you're too busy," "you have no willpower," or "you've failed again," is it telling the truth or just repeating old patterns that hold you back? Jenn introduces a practical mental tool to interrupt the defeating thought loops we all experience on our wellness journeys. But here's the real question: are you actually too tired for that workout, or is something else going on? Could the "evidence" of failure actually be hiding signs of progress you're refusing to see? Jenn breaks down how to catch these negative thoughts in action, challenge the beliefs behind them, and ultimately transform your inner dialogue. But the approach might surprise you. Is it really about being "1% better every day," or is there a more realistic way to build mental toughness without the pressure? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here:https://asaladwithasideoffries.com/index.php/contact/
KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Negative Self-Talk. Catch, Challenge, Change, Mental Framework, Thought Patterns, Old Habits, Inner Dialogue, Limiting Beliefs, Self-Talk, Wellness Mindset, Weight Loss Mindset, Positive Thinking, Mental Toughness, Cognitive Reframing, Healthy Mindset, Behavior Change, Self-Sabotage, Motivation Strategies, Willpower Myths, Progress Tracking, Mindset Shift, Personal Growth, Mental Health Tools, Habit Building, Wellness Journey, Diet Culture, Fitness Goals, Self-Compassion, Negative Thoughts, Brain Patterns, Thought Management, Success Mindset, Health Goals, Mental Strength, Lifestyle Change, Wellness Tips, Healthy Habits, Self-Improvement, Goal Setting, Mindful Eating, Weight Management, Personal Development, How To Challenge Negative Thoughts About Dieting, Overcoming Limiting Beliefs In Weight Loss
Transcripts
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[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.
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[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.
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[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.
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[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?
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[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.
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[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.
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[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.
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[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.
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[00:05:47] Jenn Trepeck: Yeah, that feels like pressure for sure.
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[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.
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[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.
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[00:06:37] So good to hear you. You too. All the things.
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[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.
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[00:07:12] Jenn Trepeck: Side of Fries. Congratulations for making yourself and your health a priority. Thanks so much for joining us.
