This is #52, and in this episode Hailey talks to us about forming consistent habits. We talk about getting clear on your desired habits, planning for them and setting yourself up for success, and learning to identify and obliterate your excuses so that your new habits really do become second nature. 

Our special guest is Hailey Rowe is a Business Coach for Health Coaches/Wellness Professionals and the host of the Health Coach Nation Podcast & Facebook Group. For over 8 years, Hailey has worked in the health coaching industry, as well as in Business Development & Marketing for companies like Bulletproof, ENERGYbits, Upgrade Labs, and more! She’s a Certified Behavioral Change Specialist, Nutrition Specialist, Personal Trainer, and Human Potential Coach. 

Hailey’s philosophy: By changing your thoughts, mindset, and habits, anything is possible! 

Urge Jar Challenge: Tag us on your Instagram stories @foundationofwellness_podcast and @Hailey_Rowe
Start an “Urge Jar” Get beads or a hundred tiny things, coins or even dollar bills, to collect in a jar. Every time you resist an urge you don’t need, or you DO something positive for your new habit, you put one bead in your jar. Your goal is to get to 100. As you see them collecting, your brain is excited and rewarded..even for the small things. It keeps you motivated and celebrates the journey.

For professional Inquiries contact - Jessica Dogert, Registered Dietitian Nutritionist: jessdogert@gmail.com; or Marisa Moon, Certified Primal Health Coach: marisa@marisamoon.com

Marisa's Intermittent Fasting Course: MarisaMoon.com/iffreedom

Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or protocols mentioned in this episode. Jessica Dogert and Marisa Moon are not physicians or medical practitioners. This information and recording is for informational and educational purposes only.

Points of Discussion: 
PUSH Habit
- pick 1 habit that will have the biggest domino effect
*Ex: Stop overeating; eat more mindfully
- overeating leads to low energy, lack of confidence
- eating mindfully will keep me feeling energized + good
Study: rats isolated vs. rats given basics [sunshine, sex, food]
- isolated rats wanted morphine
*life is more rewarding when we focus on basic necessities 
What are you willing to FEEL on the way to your goal?
*Ex goal: Intermittent fasting from 8p-8a
- willing to feel hungry at first
What excites you about the habit?
- I'll feel way more productive when I IF
What will be the pattern interrupt? 
Examples:
- journal every time I want to overeat 
- listen to podcast every time I want to scroll through Instagram
*New habit needs to be more fun and more attractive
Keep track of habits
- Urge jar 
*every time you resist the urge [to overeat] put a bead or dollar bill in jar
**VISUAL of how well you're doing!
Tracking apps
- Goal Streaks, App
- Toggl, App
Give yourself permission to half ass it
- anything is better than nothing
- a 5 minute workout is better than one you didn't do
24 hour realistic plan
-What will trip me up today and how will I navigate it?
*leverages futuristic prefrontal cortex
There's no better time than now mentality

Resources:
Download Hailey’s free habit consistency planner: haileyrowe.com/consistency
Push Journal
Alter Ego Effect
High Performance Planner
3 Day Consistency Challenge Videos with Hailey:
Day 1: https://www.haileyrowe.com/consistency/
Day 2: https://www.haileyrowe.com/newhabit/
Day 3: https://www.haileyrowe.com/excuses/

Get connected with Hailey:
Instagram: https://www.instagram.com/hailey_rowe/
Website: https://www.haileyrowe.com/

Take Home Message: 
The key to successful habit formation is consistency and the willingness to not be perfect. It won't always be smooth sailing but being willing to make mistakes and investigate what's going wrong is all a part of the process. YOU GOT THIS!

Want to work with Hailey? Inquire about her coaching services here: https://www.haileyrowe.com/coaching/

Jessica's site: https://www.jessicadogert.com
Marisa's site: https://www.marisamoon.com
Facebook: https://www.facebook.com/FoundationofWellnessPodcast
Instagram: https://www.instagram.com/foundationofwellness_podcast

Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes