Mat Lock
Amy Ballantyne, welcome back to The Unleashing Potential Podcast. Hi, there were those who haven't yet listened to the first episode with you, I can tell you that. I know you're sitting in Toronto in Canada. It's getting late in the evening, so very much appreciate you making the time to be here. And for those who haven't yet listened to the first episode. Maybe if you just tell us a quick version about you. And what you do would be wonderful.
Amy Ballantyne
Awesome. Yeah. So I'm a holistic health coach. And basically what that means is that I help individuals with not just accountability and support around their eating and their exercise. But I also dive into mindset and limiting beliefs and support them on their journey in improving their improving their life, really around health and reducing stress. All of those very, very important topics. I call myself your health cheerleader, I was a cheerleader in high school and university. And if you can't tell yet, I'm very high energy is part of the reason why I have been using that that branding, because people have been coming to me even when I wasn't a coach for that energy and enthusiasm that I have.
Mat Lock
Absolutely, thank you. And by the way, I have to apologize because the introduction I did for you, in the first episode was nowhere near as good as the one you just gave. So my apologies for that. But look, when we chatted Last time, we talked about the importance of self care routines, and that they were equally applicable to boys and girls, men and women. And that's certainly true for what we're going to talk about in this episode, which is habit creation, that's gender neutral, equally relevant. And I know that one of the things that I liked on your website resonated with me was a simplify health, create habits achieve your goals. And I like the simplicity even of that statement. But let's dive into habit creation, I guess first understanding what that means in the modern world that we live in. And I'd be really keen if you could share with us some of the common pitfalls and barriers that some of your clients face and how you help them create better work great habits at all, or better habits around those topics.
Amy Ballantyne
Yeah, so understanding habit creation, to start with, it's, you know, uncovering with that that individual, you know, the person who's listening to this, what is it that you want to start doing, or stop doing in your life, right? So if, if it's a habit that you know, you want to shift, or if it's a habit you want to gain, we often get attracted to, you know, wanting to lose weight, you know, these bigger goals. But I find it really helpful to break things down into smaller pieces. And like, we talked in the last episode, breaking those things down into smaller pieces, and having small steps that people are held accountable for that over time, they become easier and easier to do. That's because they become a habit, right? There's less thinking involved. It's, it's now subconscious, but it requires us to do them for a period of time. No, yes. Some people say 28 days, some people say 30 days, I think that you could probably some people say 21 days, I see I really think it depends on the person and their level of desire and commitment to that, that thing that they want to shift. So some of the challenges that that people are coming to me for are things like, you know, they're eating too many snack foods. That's like one of the biggest things during the last six or seven months is that we now are working, generally speaking, we're now working where we're eating. Right? Like Where are our refrigerator is is much closer than it used to be, right? So it's those habits around self control, or you know, what's available in the house. What are you buying? Are you eating it mindfully? Those kinds of things. But then we're also talking about mindset mindset around, you know, is it you know, does the person actually want or need to eat the chips? Or the the snack food? Or is it that they are bored? You know, what are the things that are causing them to do those challenges and working kind of that way? What other questions do you have about
Mat Lock
digging into that one little film and I guess the room, let's say, I'm sitting on the couch. And I decide, I'm watching, I'm binge watching something on Netflix. And I'm talking about friends here, obviously. But definitely your friend. But to know, let's say, and I don't tend to eat chips, nonetheless, if I did. Yeah, I get up and I decide it's time. Yeah, I want something to munch on. That's there's a trigger, a trigger has occurred. And if that way you start with your clients to dig in and acknowledge that something's just triggered it and be mindful around what that is in front. I'm interested to hear how you've actually tackled that with your clients.
Amy Ballantyne
Yeah. So we we first talked about what is the, you know, is it common that while you while that show is on that they are craving, like they would use the word craving some time, or they just they have to have this type of food? So we're talking about what are the words they're using? There's also this this whole huge problem that we have around media, while watching shows right? If there's any commercials, you're basically screwed. No, just kidding.
Mat Lock
This is a challenge. To design that way. The designs, yes, trigger those various parts of your brain to make you want. Whatever it is there something
Amy Ballantyne
I know. So this is like, we want to dive into what is their specific situation? What is the thing that's calling? Is it that they ate dinner too early? Is it that they keep seeing the same chip commercial over and over and over again during that show? So is there a solution around that? Perhaps, are they do they want to record the show and fast forward through the commercials or only watch it once it's on? Well, I guess if it's on Netflix, and there might not be any commercials, but it's recognizing what are the the triggers, as you said, Is it that when it gets to be 9pm, they are feeling really low blood sugar, like they're feeling really, like they want to have something because they're feeling we geikie or something like that. So then we're talking about, actually nutrient issues, right? Not trigger from boredom, maybe even or loneliness, or they're missing their fit. I mean, there's so many things, right. So it depends on what the the trigger is. So we'll talk through that. So let's say it's that they're, they're really bored. And I've seen they've seen this commercial for something. So number one, it's what I asked them is, if you're bored, is are you open to putting something in the kitchen near where you typically go to snack to ask you that question. So are you open to sticking some kind of note up a big giant piece? I mean, if this is something you really want to stop, I mean, that's the big question, right? Does the person really want to stop it that badly? And are they willing to take the steps,
Mat Lock
differences in the knowing that they should stop versus actually wanting to? Yes, yeah, many moons ago, many years ago, I was a smoker. And I knew it was bad. And I knew I should stop. And I'd stopped a number of times, I started again, and my father was a dental surgeon and he was trained in hypnotherapy as part of dental training back in the caveman days when they and I remember saying to me, can you hypnotize me to stop smoking? Is that No. Because you anything because you don't want to start to if you wanted to stop, then I could help you. Fit and I'd love you to stop obviously. He said, but only when you're ready. And you've really want to do the same thing here. Right? Yeah, that starts with, I really want to not eat chips in front of the telly a night for example.
Amy Ballantyne
Yes. The watch is so important. So it's uncovering those things first, right. And then the strategy, like having some kind of sign some kind of sticky note something that's going to, you know, be right there. And you may, you know, depending on how long it takes to create the new habit have to change up where that sticky note is because at some point, you're going to start ignoring it. If you're not serious enough, like right, this is real life. So putting something as a barrier to ask the question, am I actually hungry, and then starting one of the simplest suggestions that I have in this situation is starting with a drink of water. So if it's like a hunger thing, it's a boredom thing. It's for most it's starting with that drink of water and a You can decide if you want it to be more cold or more lukewarm, like room temperature to figure out, you know, just that quench what you've come to this place for. And then again, based on their their desire to shift their desire if they're if it's around nutrients, if it's around weight loss, if it's around feeling more energized, are they open to setting themselves up for success around putting a healthier option, right? Where they typically go. So if they're typically going to the cupboard that contains the crackers, or you know, the chips or the even some of the cereals? Are they open to putting something there? That can be a different option? So the nuts and seeds comes to mind. Even I don't love dried fruit, for nighttime. But is it better than a bag of chips? Yes. Is it better than chocolate bar? Yes. So again, I'm also helping to see that we're just going on a little stepping stones here or moving the needle just slightly, too. How can we improve what we're doing a little bit and shift the needle a little bit so that at some point down the road, either you don't want the thing or you're choosing like carrots and hummus and it feels great because you still have that crunchy, you're still getting the nutrients. If you really needed a snack, you're putting something good in there. It's not horrible to have a snack. Some people are like adamant unless you're doing intermittent fasting or you're being really really strict. If you are actually hungry because you ate dinner too. Earlier, you go working out really hard or all sorts of different reasons. Having a snack is an okay thing. Right. But it's like,
Mat Lock
absolutely, you know, yeah. I never thought I didn't think you were but just to be clear, you're not demonizing snacking, you're just a start. It's interesting. I checked, chatted with a guy called max Cathcart. The other day, he said most people would really help themselves, if they just started every meal with a glass of water. Yes. Hydration perspective of suppressing bit of appetizers. Well, I mean, that sense of being a bit fuller, and so on, but I'm, I'm personally a great believer in the displacement theory. I mean, I, I've been plant based for about seven years now. But for me, I don't see it as like, if someone says to me, they're interested to go down that path. I didn't think of it as well. You can't eat meat. I said, well replace the meat with something. Just it's the same with snacking. Instead of having chips have an apple. Okay, so you've just said you've got the crunchy got the flavor. You've got this. You've got something in your tummy now. You feel good. The dogs happy? Because it gets the apple cool. I've loved the apple core.
Amy Ballantyne
I'm also a big fan of like the concept of adding good healthy things in Yep. And focusing less on the taking away.
Mat Lock
Absolutely. Yeah. It just displaces Yeah, but more good stuff in By default, the other stuff gets pushed aside a little bit 100% with you. There is of course a school of thought as well. And and I have been accused of being a little bit black and white. I am incredibly black and white. But um, so yeah, after I asked the question, I hate shopping. I do, well, then don't buy the chocolate cupboard. And then when you get the midnight munchies, it won't be there. So I guess it really does start there isn't it's almost like it's premeditated. If you buy that chocolate or the cookies or the chips. It's premeditated, you're gonna wait them. It's just a case of when you're eight. I mean, like that's the whole idea, right? You go to the store, you buy the food, like it's going to happen. So I guess that's a that's a habit creation, but even then come into the shopping realm. Give me more context of what we're talking about. And and do you help clients with that? Is that a subjective thing? Yeah. And how does that get much resistance to this? I guess that in some spots, I mean, we all have resistance somewhere. For sure.
Amy Ballantyne
figuring out where it is on each individual person, right. So. So yes, absolutely. I've had resistance for people when I'm saying, you know, what if we added this in, but again, like I've shared in the past, it really is far more. The person is far more likely to have success if they're the one that came up with the idea. Yeah, yeah, that's, that's I would challenge the listeners to be like, Okay, if this is a shift that I want to make, where would I start, and then finding that buddy, whether it's a coach like me, or whether it's someone that can say, Well, did you follow through on what you said you would do? It's the same as like, when people are training for your events when they're, you know, having a buddy to go to the gym with makes it far more More likely having a buddy to go to the race with makes it far more fun, right? Because you know that they're going to be like, while you're ready to go.
Mat Lock
Yeah, absolutely. They are certainly around food as well I find, even for myself, when I'm tracking What am I eating at the moment because I'm actually trying to put a bit of strength on, so I'm going the other way. But nonetheless, it makes you so much more conscious of what you're putting in your mouth when you have to track it. So again, it's not something you get your clients to do you encourage them to track.
Amy Ballantyne
Yes. Some of the people are like, you're not gonna make me track. It's so good. It is so good to uncover so many things, you know, feelings and symptoms and challenges that people are having patterns, their fullness, how much they're pooping, like all of these things, we can have better conversations, when we're aware of what is going in our mouth. And when you you're working with somebody like me, that's a key thing for me to be able to support a person. So I absolutely do ask for that. Most of the time. Yeah. person comes to work with me on right. stuff, and we're not talking about food, well, then maybe no. But if we are talking about food, then
Mat Lock
yeah, absolutely. It's interesting. Over the last year, I suppose we had the bay games have been digging into all sorts of topics. And included in that is that I think I've described one of the chapters in the upcoming book is called for the ladies. And in there, we really did try and address two otherwise taboo subjects around training around the menstrual cycle and all the considerations of that. Now, which Yeah, and actually, even though the coaches that I was liaising with and interviewing around that subject, was they, they're highly interested to know all of the details. So it's not just what food you're eating, but how are you sleeping, how do you feel of the hand and log making that log, especially for women, because you can then underpinning your menstrual cycle calendar underneath, log and see exactly what's happening when and how you feel when that happens. And it's so important. So important. So I make if your client base in particular, similar story, so you need to know kind of everything. And as you say, the power of boop. It's another factor about how we're going and you know, the human body is what it is, and it's an indicator, if something's not right. It's a great indicator, actually. So I guess some people might find it confronting to log all of that, but we might feel overwhelmed even so I guess, like anything, I assume you take them one step at a time. But let's start with and then sort of gradually get into logging more. And I guess that's it ultimate habit creation, I have to say, I struggle. I still haven't found my way, I still find it a bit of a chore, logging my food every day. And all right. I mean, quite a lot of it. It's it feels tiresome. But if I was your client, and I said that to you, how would you help me address that? Here we go, completely self serving their
Amy Ballantyne
problem. So I would ask you, what is overwhelming about it for you?
Mat Lock
Sure. Excellent. I love that we're going live. I just feel the so many digital things that I have to handle every day, you know, all these different messaging channels, and emails and websites and all sorts of stuff. None of which I mind, but when it's, it's just another digital thing that I feel. It's interesting. It's actually really interesting, because when I don't do it, I then feel a sense of guilt. Because I want to do it. And I know the value of doing it, but then I feel guilty because I haven't done it. And it feels like a fail. I'll start again next week. Well, no, how about I start again tomorrow? Because that's the question I have with myself every time.
Amy Ballantyne
Good for you. That's awesome. That like we all are gonna have roadblocks, right and stumbling blocks. It's just how quickly we recover from them. You are having that moment. Well that you just get back on going it right so the next question that I would ask you is is the way that you're currently tracking effective for your personality style and time that you have available?
Mat Lock
I'm gonna say I think it is I'm using my fitness pal and and the other thing that's handy about that is that the nutrition coach I'm working with, she can she can access it, so she can see it as well. So it's kind of convenient that it's shareable. Perfect, and it's you know, it's on the phone and all of that so I think it Yeah, I think it does somehow I'd be in denial. If I were saying it out. on my phone. I don't know how to use it. That's nonsense. I know exactly how to fix that. easiest thing in the world for me to do so. And my fitness pals not even hard to use, it's straightforward to use.
Amy Ballantyne
And would you say? Is there something that you could do a little bit differently around how you're tracking to make it more efficient?
Mat Lock
Yep, damn it, I've got nowhere to hide now have I become? The honest answer to that is, is to be in the habit of logging whatever I eat or drink as soon as I've eaten or drank it, and made that the habit rather than going, Oh, yeah, I'll do it. That's what I tend to do. I'll do it later. And then when I get to the end of the day, I think back I alternate again. And it all feels a bit of a chore and it slips whereas if I did it as I went along, so that's definitely given that we're talking about habit creation, that makes sense that I should find a way to make that my habit, I guess, and you're far more likely to do it, Matt, because you just even my ID a welder name. Back to that taking away a why remembering the Why? Because that's the I'm taking responsibility. Yes. Because I'm, you know, Jen, Jen Ryan, who I'm working with him, and I'm paying her. And then if I don't, if I don't give her the data machine can't be as effective. Or the results are going to be compromised? Yes, I'm answering my own questions, right. Now, this doesn't necessarily mean that you make the habits around it. So, but I appreciate the coaching because for sure, the answer is that I should just log it. As soon as it happened, there and then. And it takes seconds. So I cannot say I'm too busy. That would be ridiculous. If I'm being honest, but now very good. Excellent. Um, oh, look, I appreciate the we went live coaching. That's cool.
Amy Ballantyne
That's awesome.
Mat Lock
But um, is there anything else you'd like to share with the audience? Second, I'm conscious of time, especially where you are, it's getting late. If anything else you'd like to share around the subject of habit creation? Or is there any, any links or anything you have available that they can go and have a look at?
Amy Ballantyne
Yeah, I wanted to make an offer to the people that were listening that I have a little survey that I really love using for individuals who want to figure out if they're missing any nutrients, if that's an area that they want to focus on, as a habit in their life to start, you know, filling the gaps in what they what they're eating. And so I have a quick survey that individuals can take, I'll give you the link to post. And I get actually a personalized report back from me that I will be like looking at each person's information and sending the results back. So it's not some like no rinky dink little, no, actually, back of what foods to be increasing, to reduce some of the symptoms you may be experiencing. So I'd love to share that with your audience.
Mat Lock
On behalf of the audience, thank you very much, and I may even fill it in myself. But Amy, thank you so much for being very generous with your time if people want to reach out and connect with you. How would they do that?
Amy Ballantyne
Yes, they can find me on my website is Amy Ballantine, calm on Instagram. It's Amy Ballantine, Twitter underscore Amy Ballantine, and my Facebook pages. Amy Valentine dot official.
Mat Lock
The official excellent, very good. Well, we'll certainly pop all of those in the show notes that we can easily find them. really enjoy chatting with you again. Thank you so much. And I appreciate the energy that you bring with you as well, like just popping off the screen for anyone who's watching today know that Victor? Awesome. Amy, thank you for your time.
Amy Ballantyne
It's my pleasure. Thank you.
