If you’re a coach, mentor, personal trainer or teacher, then you understand the importance of consistent hard work and consistent effort. Having those go-to words of wisdom at any given time is a must.

In this post we share our favorite motivational quotes that will help you stay consistent and on track to achieving your goals.

Habit-Forming Consistency Quotes 

Small but consistent habits are the best way to reach your goals and stick to them. Here’s our list of habit-forming consistency quotes to help you stay on track. 

Inspiring Consistency Quotes 

You can do anything you set your heart to with consistent action and determination. This next set of consistency quotes have been selected to inspire you to overcome obstacles no matter their size. 

Consistency Quotes for Success 

Successful outcomes stem from consistent efforts, no matter how small. Simple consistency will set you up for success. Reach your full potential with these consistency quotes for success.

Consistency Quotes for Self-Discipline 

Self-discipline and consistency go hand-in-hand. Even the small disciplines in our daily routine can amount to remarkable results over time. Consistent steps can lead to substantial progress. This next group of consistency quotes have been selected to improve your self-discipline.

Consistency Quotes to Overcome Inconsistency 

Without discipline, inconsistency can lead to certain failure. By embracing consistency you will build courage, confidence and belief in yourself. Embrace intelligent consistency and overcome challenges with these hand-picked quotes just for you.

Tools to Help You Make Your Own Consistency Quotes

Consistency quotes are best shared with others. I used Quozio to make the eye-catching graphics in this article using their freely available templates.

If you enjoy using AI, then you should check out Inspirobot. All you need to do is click on the “Generate” icon and a free new inspiring quote will appear on an artistic graphic.  

Conclusion: 

The most successful people understand that true growth is a gradual process. And that consistency and growth are an unbeatable combination when you’re working towards a long-term goal. 

If you work in the business of inspiring others, then having a list of go-to quotes and phrases up your sleeve is a must. 

Our list of 35 motivational quotes were hand-picked to inspire consistency. We hope these consistency quotes nurture self-reliance and personal development in you and the people you work with. 

If our list of consistency quotes resonated with you, you may also enjoy reading more inspirational quote lists that we’ve collated, including:

• Wellness quotes to help you feeling your best.
• Motivational fitness quotes for women to help you stay active and healthy.
• Keep going quotes when you need some extra inspiration.
• Mindfulness quotes to calm your mind and help you focus on the task at hand.

If you’re a health coach looking to niche down as a weight loss coach, then this post is for you. Here we explore the ins and outs of weight loss coaching including:

• How to set health goals for your clients.
• What is the body mass index (BMI) and does it really matter?
• How does mindset coaching work in weight loss programs?
• How habit formation is key to living a healthier lifestyle.

What Is Weight Loss Coaching?

A weight loss coach is a health coach that specializes in helping people lose weight.  

But there’s so much more to weight loss coaching than simply shedding pounds. Sustainable weight loss is achieved through changing someone’s relationship with food and fitness. 

Weight loss coaches (like other health coaches) focus on helping people manage their chronic conditions through lifestyle changes, such as healthy eating and exercising. 

If you’re passionate about weight loss coaching then getting a health coaching credential is highly advantageous. Even if you’re a qualified healthcare professional such as a certified personal trainer, a registered dietitian, a nutritionist or a nurse practitioner.

There a loads of health coaching courses available online, each with their unique focus. In a previous article we reviewed and selected our top 6 health coaching certification programs. Here at the Primal Health Coach Institute we offer several health coaching certifications, including our award-winning Primal Health Coach Institute Certification.

Weight Loss Coaching: Why We Need More Coaches 

Obesity is on the rise, and there is a growing number of people suffering from chronic illnesses related to being overweight. 

Data from the 2017-2018 National Health and Nutrition Examination (NHANES) Survey reveals that in the United States:

• Nearly 1 in 3 adults are overweight.
• More than 2 in 5 adults have obesity.
• Approximately 1 in 11 adults have severe obesity.

Why Is Weight Loss Important?

There are many serious health problems associated with being overweight and obese. These include chronic metabolic conditions such as:

• Type 2 diabetes
• High blood pressure
• Heart disease
• Stroke
• Joint problems
• Liver disease
• Gallstones
• Some types of cancer
• Sleeping and breathing problems

The great news is that most (if not all) of these health problems are preventable and reversible through lifestyle change. That’s where weight loss coaching comes in. 

Body Mass Index (BMI) What Does It Tell Us?

BMI is a standardized tool that healthcare professionals use to estimate and screen for individuals that have weight problems such as being:

• Underweight
• Overweight
• Obese

The BMI equation is calculated as follows:

BMI =  weight (kilograms) / height (meters-squared)

Table: BMI of Adults Ages 20 and Older (adapted from the National Institute of Diabetes and Digestive and Kidney Diseases)

BMI Limitations

Whilst BMI provides a starting point for investigating whether an individual is overweight. There are limitations to using it as a measure of health, and they are:

• BMI doesn’t take into account the location or the amount of body fat. Research has shown that people who have fat around the waist and surrounding the abdominal organs are more at risk of health problems than those with fat in other areas.
• BMI doesn’t take into account an individual’s body composition. For example, someone with a more muscular physique (such as an athlete) will be heavier than someone with less muscle mass and more body fat. 

How to Deliver an Effective Weight Loss Coaching Program

The key to delivering an effective weight loss coaching program is to take a holistic approach. This means looking at a client’s lifestyle as a whole, and shaping your program around several key aspects of their life.

Here are our top tips to consider when putting together your weight loss coaching program:

• Personalized Coaching: Avoid re-hashing the same advice for each of your clients. Instead, consider their current weight, health concerns and lifestyle, and then tailor a program to their specific needs.
• Dietary Habits: Guide your clients towards healthy eating habits and meal planning. This will help your clients to make the right food choices for optimal health.
• Exercise Routines: Embracing movement and incorporating structured workout routines into their daily routine is essential for good health. Encourage your clients to enhance their daily physical activity, particularly through strength training.
• Lifestyle Interventions: Include any additional lifestyle changes that will promote healthier habits that are unique to their individual needs.

Weight Loss Coaching: Your 4-Step Guide to Coaching Success

Next we’re going to run-through the weight loss coaching frame-work that you can use with your clients. We’ve divided the process into four steps: 

1. Initial Assessment and Goal Setting

The initial assessment is your chance to get to know your client and to extract important information that will shape the direction of their program. Key points will include: 

• Current weight
• Dietary habits 
• Lifestyle

From here, you can evaluate their health goals, and discuss what their desired weight is. You should have enough details from your initial assessment to create a personalized plan around your client’s needs and challenges.

2. Implementing Sustainable Changes

The next phase of the weight loss coaching process is to guide your clients towards sustainable changes. 

Key coaching points should include:

• Guiding your clients towards a balanced diet. 
• Emphasizing sustainable changes, rather than quick fixes like strict diets or yo-yo dieting.
• Provide tips to make gradual adjustments to eating habits, exercise routines and daily routines.
• Share healthy recipes.
• Coach through the pitfalls of emotional eating. 

Helping your clients understanding the concepts that underly lasting weight loss will set them up for success. 

3. Accountability and Support

Whether you work face-to-face with clients, or you provide 100 percent online coaching, accountability coaching strategies will provide the support your clients need to thrive. 

Knowing that you have their back, plays a key role in building trust and rapport and strengthens the coach:client relationship.

Touching base with your clients regularly will make a difference to their progress. This support may include:

• Regular coaching sessions
• Weekly check-ins
• Email support

Regular check-ins will help your clients stay on track and they’ll be more likely to make significant improvements to their health and well-being. 

4. Overcoming Challenges

Your role as a weight loss coach is to help your clients navigate through their challenges, such as binge eating, emotional health and low energy. The goal of this aspect of weight loss coaching is to help your client build a positive mindset around eating and allow them food freedom. 

There may be aspects of your client’s journey that you as a health coach are not qualified to help with. When this happens, you can always refer your clients onto an allied healthcare professional such as a psychologist, registered dietitian, or a medical doctor, for areas of support that a health coach isn’t qualified to provide.

Final Thoughts

The key to being a fantastic weight loss coach is to help your clients achieve lasting results. Focus on sustainable changes, personalized support and providing a comprehensive approach, so your clients can reach their ultimate goal and maintain a healthier lifestyle long term. 

Ready to start your new career as a weight loss coach? Then check out the health and fitness coaching courses on offer at the Primal Health Coach Institute.

It’s easy to feel overwhelmed in our modern fast-paced world. Often this can lead to negative thoughts and emotions. Unhealthy eating habits can then ensue. This includes comfort eating and binge eating. But this instant gratification is short-lived. Turning to comfort food when stressed can result in unhealthy eating patterns and further health complications. 

If you’re a health coach, understanding the power of the mind is key to breaking these unhealthy eating patterns.

In this post, we’ll share our top 7 positive thinking exercises that will cultivate a healthy mindset.  

What Are Positive Thinking Exercises?

Positive thinking is key to overall well-being, as it:

• Boosts happiness
• Improves relationships
• Leads to better physical health 
• Allows for a better night’s sleep

Positive thinking exercises are rituals or behaviors that promote calmness and evoke happiness. When practiced daily, positive thinking exercises can change your outlook on life.

Next, you'll find our top 7 positive thinking exercises that you can use to bring out the best in your clients. These exercises will help promote feelings of self-worth and improve self-esteem. 

1. Gratitude Journaling

Gratitude is a form of appreciation that evokes positivity. To practice gratitude is to acknowledge specific tangible aspects of your life that make you feel happy and thankful. 

Gratitude journaling is the process of recording moments or events that you are grateful for on a regular basis. This simple practice will shift your perspective and improve your outlook on life. Each day, take a few moments to write down three things you're grateful for. 

The habit of recording the positive aspects of your life in a daily journal has the power to remodel your brain. By doing this you will build resilience and improve happiness in your life. 

Another term for this exercise is “counting your blessings.” These blessings can be big or small, ranging from a delicious cup of coffee in the morning to the love and support of friends and family. 

If performed daily, gratitude journaling will shift your perspective and will foster a sense of abundance and contentment in your life. 

2. Positive Affirmations

Affirmations are positive statements that you repeat to yourself regularly to challenge and overcome self-sabotaging and negative thoughts.

Positive affirmations have the power to rewire negative thought patterns and to change your outlook in any given situation.

Having a list of affirmations that resonates with you, such as "I am worthy of love and success" or "I am capable of overcoming any challenge," is an excellent positive thinking practice to calm your negative energy. Affirmations work best when repeated daily, especially during moments of self-doubt or difficulty.

Having trouble finding the positive words that best resonate with you? Take a look at our list of 43 growth mindset affirmations. You’re sure to find a phrase or quote to motivate you.

3. Visualization

Visualization is the process of picturing the things you want or desire in your mind. During this process you focus on what it would be like if you were to attain or achieve your goals. 

Visualization is a powerful technique used by athletes, performers, and other successful people around the world. The process of visualizing can take many different forms and is often associated with meditation and mindfulness. Understanding how visualization works and how you can implement it into your own life has the power to transform your life.

We love visualization as a positive thinking exercise because it requires no equipment. Just your time and your focus. If you’re new to the process, you can start by taking a few minutes each day to visualize your goals and dreams. Immerse yourself in the experience and allow yourself to feel the emotions of joy, accomplishment, and fulfillment.

Visualization not only enhances motivation but also instills a deep sense of belief in your ability to achieve your aspirations. This technique is amazing for reframing negative thoughts into positive ones, and can also be referred to as cognitive restructuring.

4. Acts of Kindness

Ever wondered why it feels so good to help someone? Research shows that performing random acts of kindness is good for our own mental health as well as the mental well-being of the recipient.

Practicing random acts of kindness not only brightens someone else's day but also uplifts your own spirits. Whether it's offering a sincere compliment, helping a stranger in need, or volunteering your time for a cause you believe in, acts of kindness foster a sense of connection and purpose. By spreading positivity to others, you create a ripple effect of goodwill that comes back to enrich your own life.

5. Surround Yourself with Positivity

“You are the average of the five people you spend the most time with,” - Jim Rohn, is more than just a famous quote. 

Research has shown that we tend to become more similar in our appearance and behavior to the people we spend the most time with. This phenomenon is referred to as neural synchronization. 

Ideally your inner circle should be filled with uplifting individuals who inspire and support you. Do your best to surround yourself with people who have a healthy mindset and share a positive outlook on life. 

Conversely, it’s important to limit your exposure to negative influences and negative people, including toxic relationships, pessimistic news or social media that evokes comparison and envy. 

By surrounding yourself with positivity you will cultivate a positive environment that will nourish your soul and encourage personal growth. 

6. Practice Mindfulness

Mindfulness is a powerful exercise that can soothe anxiety and calm the mind. It’s about being present in the moment, without judgment or attachment to thoughts and emotions. There are a variety of ways to include mindfulness practice in your daily routine, including:

• Meditation
• Deep breathing exercises
• Mindful walk in nature
• Relaxation 
• Grounding

Being mindful will allow you to live in the present moment. This will encourage a sense of inner peace and serenity, and you’ll free yourself from your worries and anxieties. 

7. Embrace Failure as Growth

Embracing failure as growth is easier said than done. But, if you can shift your perspective, you can turn a negative outcome into a valuable learning experience. This is growth mindset 101! 

By embracing failure as an opportunity to grow and learn, you’ll develop resilience and perseverance in the face of adversity. This will allow you to deal with setbacks with a positive mindset, even during the most challenging times.

Bonus! Self-Care

Staying positive is difficult when you’re run down and sleep deprived. Our bonus tip is to make sure you’re on top of your self-care.

But what is self-care? The World Health Organization defines self-care as, “…the ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker.” 

This means, making sure you’re getting enough sleep, and that you’re eating nutritious food. The best way to do this is to plan ahead. Write a shopping list, allocate time to buy your groceries and to prepare your meals.

Self-care also involves engaging in activities that bring you joy. This could be spending time with loved ones. Or attending a yoga class. Most importantly you need to make sure you look after yourself. 

Summary

Cultivating positivity is not about ignoring the negative aspects of your life, or putting on rose-colored glasses. It’s about bringing optimism into your day, and training your mind to see the positive side in the midst of difficulty.

As a health coach, you’ll make the greatest impact if you can help your clients embrace a mindset of abundance, resilience and gratitude. Because a negative attitude is linked to low self-esteem and can ruin an entire day. The positive thinking exercises that we’ve shared in this post will help your clients shed any negativity they may be harboring and they’re sure to reap the health benefits from this. 

To recap, the 7 positive thinking exercises we’ve covered in this post are:

1. Gratitude journaling
2. Positive affirmations
3. Visualization
4. Acts of kindness
5. Surround yourself with positivity
6. Practice mindfulness
7. Embrace failure as growth

By incorporating these 7  positive thinking exercises into their daily life, your clients will transform their outlook and create a fulfilling life bursting with happy moments. Positivity is not just a state of mind – it's a way of life.

The best positive quotes are those that resonate with you and your situation. Even the most highly motivated individuals have their tough days. The best inspirational quotes are those that align with your personal values and goals. 

In this post we’ve selected our favorite 50 keep going quotes to help you stay motivated, overcome obstacles and achieve your goals.

Keep Going With These Growth Mindset Quotes 

Keep Going Quotes for Adversity

Keep Going Quotes for Teamwork 

Motivational Quotes to Help You Keep Going

Keep Going Quotes for a Happy Life

Courageous Keep Going Quotes

Keep Going Quotes: Make Your Own With These Tools

Found a quote that resonates with you? A great way to share it or save it for later, is to use a freely available tool such as Quozio. Here you'll find loads of freely available backgrounds, like the ones I've used in this post. You can either type in the words that most resonate with you, or you can select from the Quozio's featured quotes. 

If you're still searching for those words to keep you going, then you should checkout an online AI quote generator. Instasize is a freely available AI quote generator, and it's easy to use. Simply describe the quote you want, and choose your tone, then the AI quote generator does the rest. 

Summary

Having a list of inspirational quotes is a powerful tool to help you keep going when times are tough.

Whether you’re about to face new challenges, or you find yourself struggling through a rough patch, a keep going quote is sure to uplift your mood and boost your confidence. 

If you've enjoyed our list of keep going quotes, you may also like our list of motivational fitness quotes for women, our list of mindfulness quotes, or even our list of wellness quotes.

Understanding how to help your clients control their emotions can have a major impact on their lives. Mindset coaching gives you the tools and coaching materials needed to make the biggest impact possible. 

In this post we share our top 15 growth mindset techniques to help you become an amazing mindset coach.

What Is a Mindset Coach?

Mindset coaches are the ultimate cheerleaders. They help their clients view their situations with positivity, no matter the circumstances. They do this by using growth mindset techniques, including powerful affirmations, that can transform negative thought patterns and beliefs, into positive growth and success.

Mindset coaching complements other coaching modalities such as:

• Health coaching
• Fitness coaching
• Wellness coaching
• Business coaching
• Life coaching
• Relationship coaching
• Performance coaching
• Career coaching

There are a growing number of mindset coaching certifications available online. Here are a few certified mindset coaching courses you may like to consider:

• Positive Performance Certification (The Mindset Coach Academy) 
• Master Mindset Coach (Transformation Academy) 
• Health Mindset Coaching Certification (KJO Coaching)
• Mindset Coaching Part 1 and 2 (Fire Up Coaching)

These certified courses don't have a specific health or fitness focus. Instead you will learn powerful mindset coaching strategies that can be applied to any coaching situation.

If you're looking for a health and fitness certification, check out our courses at the Primal Health Coach Institute. We offer specialist courses in the areas of health and fitness. You're sure to find a course to suit your needs.

The Role of a Mindset Coach

The role of a mindset coach is to improve their clients' lives. They do this by helping them move away from a limiting mindset. In turn, this will help them develop new perspectives and positive changes in their lives.

Mindset coaching can be applied to a variety of different life situations including:

• Professional development
• Career development
• Personal development
• Lifestyle change
• Improve overall well-being
• Fitness goals
• Establish stronger emotional well-being
• Improved health

Mindset coaches use a variety of techniques in their coaching sessions including positive reinforcement, time line therapy and hypnotherapy.

Mindset Coaching: How Does it Work?

The human mind holds great power over our actions, thoughts and beliefs. Being able to control one’s thought process and emotions has the potential to change lives. But it’s often difficult to break through these self-made barriers alone. 

It’s one thing to tell someone what to do. Writing meal plans and delivering pre-made healthy food can have a positive impact in someone’s life in the short-term. But unless you help your clients change their thought process around eating and exercise, any short-term success will eventually fail. 

The best mindset coaches will identify the individual needs of their clients to help them achieve sustainable lifestyle change. 

Mindset coaching can be broken down into three main areas:

Shifting Limiting Beliefs

Limiting beliefs are negative thoughts, or self-doubt that can hold someone back from achieving their goals. Limiting beliefs often present as fear of failure, or the belief that you’re not worthy of achieving a particular goal. They often stem from past experiences, societal influences or an individual’s own self-doubt. 

Mindset coaching can play a key role in overcoming limiting beliefs, especially when it comes to health and fitness. By using growth mindset strategies, a coach can help their clients reframe their limiting beliefs, and replace them with positive beliefs that will allow them to reach their desired health and fitness goals.

Building Resilience

A mindset coach works with their clients to build resilience and improve their motivation. When it comes to health and fitness goals, many people start off with the best intentions when their motivation is high, but after a setback, they find it difficult to continue on their health or fitness journey.

Health and fitness coaches can use mindset coaching to manage stress and maintain a positive outlook, when their clients are faced with adversity. 

Building resilience is essential when establishing a new healthy habit, and achieving sustainable lifestyle change. Life comes with its ups and downs, and in order to achieve sustained lifestyle change, being able to build resilience in the face of adversity is key. 

Overcoming Self-Sabotage

Self-sabotage is the term used to describe behavior that prevents someone from achieving their goals. Examples of self-sabotage include:

• Procrastination 
• Giving up before trying
• Perfectionism
• Defensiveness
• Reprioritization
• Emotional eating
• Negative self-talk
• Unhealthy habits

Effective coaches will help their clients identify their self-sabotaging behavior. They will also give them tools to reframe their mindset away from their bad habits, so they can make healthier conscious choices in the future. 

Top 15 Growth Mindset Tips to Help You Become the Best Mindset Coach

Growth mindset is the belief that your achievements and your success is determined by how much effort you put in. Conversely, a fixed mindset describes the belief that your intelligence and abilities are innate and unchangeable.

These two terms were first coined by Carol Dwerk who extensively researched this field of study. Dwerk also published her acclaimed book on the topic - Mindset: The New Psychology of Success, which helped bring her findings to the mainstream.

Mindset coaches use growth mindset strategies to bring positivity to any negative exisiting mindsets their clients may hold.

Being able to guide your clients towards a healthy, more positive outlook will help them achieve their goals.

Here are our top 15 growth mindset tips that will help you unlock the full potential in your clients.

1. The word “yet” holds a lot of power. By placing  “yet” at the end of a sentence, you can completely change the meaning of the sentence. For example, “I’m not able to run 5 miles, yet.”
2. View challenges as opportunities. By changing the language around a setback and describing it as an opportunity it allows you to learn from the experience. 
3. Set realistic goals. SMART (Specific, Measurable, Attainable, Relevant and Time-Specific) goal setting is a simple, yet effective approach to setting goals, and it’s a highly effective way to monitor progress. 
4. Make a new goal for every goal accomplished. This will help with motivation, and will allow you to visualize the practical steps you need to take towards a future goal. 
5. Stop seeking approval from others. This means being comfortable with your own achievements and not requiring external validation.
6. Celebrate the growth of others. Being genuinely excited about the achievement of others will help reduce jealousy and comparison. 
7. Value the process over the end result. In other words, it’s about the journey not the destination.
8. Replace the word “failing” with the word “learning.”
9. Acknowledge and embrace imperfections. 
10. Take ownership over your attitude. We can’t control a situation, but we can control our reaction to a situation. 
11. Provide regular opportunities for reflection. You’re not expected to be perfect, but being able to reflect on how you react or behave in a situation will help you grow. 
12. Cultivate grit. Not everything will go your way. Being able to come back after a setback will build resilience.  
13. Think realistically about time and effort. You wouldn’t try to run a marathon if you haven’t walked around the block yet. Good things take time. 
14. Reward actions, not traits. Acknowledge the little things - like making your bed in the morning, or cooking a healthy home-cooked meal. They all add up over time. 
15. Cultivate a sense of purpose. Discover your why and make healthy choices won’t feel so much of a burden.

Summary

Mindset coaches use growth mindset strategies to help their clients break through mental blocks so they can reach new heights. In this post we've shared our top 15 growth mindset tips so you can become the best mindset coach. 

Over-eating and poor diet choices are usually the consequence of mindlessness - the opposite of mindfulness. Having a go-to list of phrases that evoke strength and resilience when a craving hits can hold great power.

What Is Mindfulness?

Mindfulness can be described as being aware of your actions and your surroundings. It's about being present in the moment and taking note of what's going on around you. Being mindful is about noticing the distant sound of a car, or the feel of the breeze against your skin. It's about being aware of what you are doing and not being overly reactive or overwhelmed by what's going on around you.

Spirituality and mindfulness have been intertwined throughout human history. Many religions make use of mindfulness practices and have done so for thousands of years. Mindfulness has been associated with Buddhism, Hinduism, Judaism, Christianity and Islam.

Why Is Mindfulness Important?

Distractions are everywhere. Have you ever found yourself scrolling mindlessly on your phone while watching Netflix?

With all these modern distractions, redirecting your focus and training your mind  so that you can focus on a single task is sometimes needed. 

Mindfulness training can be a handy strategy for people who mindlessly eat at their desks at work, or in the evenings while watching YouTube videos.

Mindfulness Techniques

Mindfulness techniques can be incorporated in your daily routine. They can be used to calm stress, clear the mind, reduce anxiety and improve happiness. If you're a health coach, fitness coach, teacher or parent, understanding how to use mindfulness strategies can be very useful.

Some handy mindfulness techniques include:

• Meditation
• Yoga
• Reciting daily affirmations
• Breathing techniques
• Grounding
• Exercise
• Journaling

69 Powerful Mindfulness Quotes

If you're a coach, trainer, teacher or mentor, being able to say the right thing to inspire and motivate is a powerful tool. Here we've collected the following quotes from Buddha, Thich Nhat Hanh and Eckhart Tolle and many more mindfulness gurus and authors.

Our hand-picked quotes have been selected to direct focus, clear the mind and bring calm to your day.

We've categorized our mindfulness quotes into different sub-groups, so you can easily find the quote to suit your situation and mood.

Mindfulness Quotes for Healthy Living

Healthy living is about making healthy choices and creating healthy habits. We've hand-picked these mindfulness quotes to guide you towards healthy living:

Mindfulness Quotes for Work

Work stress can have a major impact on your mental and physical well-being. Focus on the task ahead with these mindfulness quotes for work:

Mindfulness Quotes for Meditation

Meditation is one of the most effective mindfulness strategies. Refocus your mind with these mindfulness quotes for meditation:

Calming Mindfulness Quotes

Calm your mind and negative thoughts with these soothing quotes:

Mindfulness Quotes for Mental Health

These mindful quotes for mental health were hand-picked to soothe anxiety, relieve stress, build confidence and to encourage positive thinking:

Mindfulness Quotes for Everyday Life

Sometimes we need a little push to get us through our everyday life. These quotes are sure to help you get from A-to-B:

Mindfulness Quotes for Resilience

The following mindfulness quotes for resilience will help you persevere through the tough times:

Conclusion

We hope you've enjoyed our list of 69 powerful mindfulness quotes.

Whether you're a coach, mentor, teacher or parent, you're sure to find the right words to inspire and guide yourself and others amongst our comprehensive list of mindfulness quotes. 

Ready to make an impact? Start your career as a Primal Health Coach today.

If we fast forward 14 years to 2023, the world looks a little different now. Smartphones and social media have changed how we communicate and gather information. It's hard to escape from high-tech modern life.

But it's not all doom and gloom. The general population wants to be healthy and happy, they just don't know how to achieve this. There's more mainstream awareness of ancestral living today. Gluten-free keto, intermittent fasting, MAF training and primal movement are becoming commonly known phrases.

What most people don't realize is that our modern creature comforts are the very things that are making us sick. Modern living is filled with unhealthy sedentary lifestyle patterns that are not conducive to vibrant health. Despite the growing desire to live healthier, happier lives, our high-stress existences have contributed to the chronic metabolic disease epidemic sweeping the globe. We're seeing a rapid escalation in the number of people suffering from preventable diseases such as:

• Obesity
• Type 2 diabetes
• Cardiovascular disease (caused by vascular disease and oxidative damage)

This is where health coaches can help!

In 2014, Mark Sisson and Aaron Fox launched the very first ancestral health coaching certification. Almost a decade on, the Primal Health Coach Institute (PHCI) now offers 13 certifications. These courses cover a comprehensive array of specializations in the fields of health and fitness. All of our courses are based on the lifestyle principles outlined in the 10 primal blueprint laws.

In this post, we're going to revisit the original 10 primal blueprint laws. Whether you're discovering the primal blueprint laws for the first time, or you're a PHCI student or grad looking to brush up on primal living basics. This post is for you. Let's get started!

The 10 Primal Blueprint Laws

The key to effortless healthy living can be found in our DNA. Our Homo sapiens genes were shaped by selection pressures our hunter-gatherer ancestors were exposed to, including:

• Food availability
• Habitat
• Climate - such as weather patterns and temperatures
• Sun exposure

What this means, is that our bodies function best when we choose lifestyle preferences that mimic the selection pressures our hunter-gatherer ancestors were exposed to.

The great news is, it's possible to reprogram our genes. So whether your goal is to improve muscle development, lower blood sugar levels, stop weight gain, or improve mental health - overall wellness can be achieved through optimal gene expression.

How is this possible?

By following these 10 primal blueprint laws which are: 

1. Eat lots of animals and plants
2. Move around a lot at a slow pace
3. Lift heavy things
4. Run really fast once in a while
5. Get lots of sleep
6. Play
7. Get some sunlight every day
8. Avoid trauma
9. Avoid poisonous things
10. Use your mind

The 10 primal blueprint laws are based on the natural selection pressures that have shaped human evolution for over two million years. Our ancestors didn't have gym memberships and they didn't buy certified organic produce and groceries. They hunted animals, collected firewood and foraged for wild berries. Surviving each day was healthy living in the Paleolithic era.

Technological advancements have removed many of the daily tasks that our ancestors performed in their everyday lives. But our genetic makeup has remained the same. We still require the same selection pressures as our ancestors, in order to live optimally. The 10 primal blueprint laws describe lifestyle choices that we can make, to help us live our healthiest lives in our modern world.

We'll now dive a little deeper into how you can apply these laws into your everyday life.

Law 1: Eat lots of animals and plants

The primal blueprint outlines an eating plan that looks a lot different to the nutrition advice outlined in the Standard American Diet (SAD). Flawed conventional wisdom will have you following a low fat, high carbohydrate diet. But, there is an abundance of scientific and medical data to prove that eating in such a way causes wildly excessive insulin production, excess body fat and can lead to chronic metabolic disease.

Conventional wisdom will also have you believing that willpower and calorie restriction are the only way to avoid packing on the pounds as we age. But, the healthy diet habits outlined in the primal blueprint provides a nutrition strategy that bucks this trend.

Here's a list of primal blueprint foods:

Foods to eat in abundance:

• Protein - local, pasture-raised, certified organic meat, fowl and fish
• Colorful vegetables and lots of them!

Foods to eat in moderate amounts:

• Seasonal fruit (mostly berries)
• Healthy fats  - nuts, avocados, coconuts, olive oil and animal fats
• Fermented dairy such as yogurt and kefir
• Specifically full fat dairy

Occasional foods:

• Sweet potatoes
• Dark chocolate
• Vitamin supplements
• Herbs and spices

Eliminate the following proinflammatory foods to reduce systemic inflammation:

• Vegetable oils
• Refined vegetable oils
• Grains
• Refined sugars
• Trans and hydrogenated fats
• Highly processed sugary breakfast cereals
• High fructose corn syrup

Eighty percent of body composition comes from what you eat, so getting your nutrition on point will have the greatest impact on your health.

Law 2: Move around a lot at a slow pace

There's no need to include exhausting exercise routines into your fitness schedule. Incorporating two to five hours per week of low-level aerobic activity is the best way to burn excess body fat and regulate your blood sugar levels. This low intensity exercise can be achieved by:

• Walking
• Hiking
• Gardening
• Easy bike riding
• Swimming
• Yoga
• Stand up paddle boarding

The importance of low intensity exercise is gaining popularity, with Zone 2 and Maffetone Method training becoming more mainstream. These forms of low intensity exercise take into account your heart rate, and are often used by endurance athletes to improve their aerobic capacity.

Law 3: Lift heavy things

The idea behind lifting heavy things is to mimic the movements that were part of our ancestor's everyday life. The primal blueprint refers to these movements as the Primal Essential Movements and includes:

• Jumping
• Squatting
• Pushing
• Pulling
• Twisting
• Hinging

Lifting heavy things can involve pumping iron in the weights room, or performing bodyweight strength training at home. This form of exercise can be performed two to three times a week for 30-45 minutes.

Lifting heavy things has many health benefits including:

• Improves mood
• Increases muscle strength and power
• Boosts growth hormone release
• Improves bone density
• Enhances insulin sensitivity
• Reduces stored body fat
• Changes body composition
• Boosts energy levels

Law 4: Run really fast every once in a while

Sprinting every 7 to 10 days has many health benefits including:

• Increases the secretion of human growth hormone (HGH)
• Reduces the risk of soft tissue injury
• Boosts your mood
• Improves insulin sensitivity
• Burns body fat
• Improves aerobic fitness
• Increases muscle mass and strength

Your sprints can be performed as a:

• Run (up a hill, on the grass, at the beach)
• Swim
• Row (on an erg or on the water)
• Ski (on an erg or down a mountain)
• Bike (stationary, road or mountain)

When it comes to your sprint session, you'll spend most of your time warming up and cooling down. Your actual sprints should take around five minutes total.

Law 5: Get lots of sleep

Quality sleep is essential for good health. While you sleep your body uses this time to:

• Improve brain function
• Heal wounds and repair cells throughout the body
• Reorganize nerve cells

Not getting enough sleep may be what's holding you back from reaching your health goals. Improve your sleep health by:

• Being physically active during the day
• Avoid caffeine after noon
• Minimize blue light exposure two to three hours before bed
• Keep your bedroom temp cool (between 60-65 degrees fahrenheit)

Law 6: Play

Involve yourself in some unstructured play. This could be throwing a ball with your kids, swinging around on a ninja warrior course, or playing cards with friends. Play helps to:

• Reduce stress
• Improves mood
• Strengthens social bonds
• Sneak physical fun into your day

Law 7: Get some sunlight every day

Daily sun exposure (without burning) has many benefits including:

• Boosts vitamin D levels
• Increases Nitric Oxide
• Improves immune health
• Increases cognitive function
• Improves eye health
• Lifts mood

Whilst sun exposure is necessary for healthy living, it's important to avoid getting sun burnt as this can increase your risk of skin cancer. A slight tan is a good indicator that you've had a healthy amount of sun exposure.

Law 8: Avoid trauma

Avoiding trauma may seem like a no-brainer but it's essential to healthy living. Do your best to eliminate self-destructive behaviors by:

• Wearing seat belts
• Not smoking or taking drugs
• Not diving into shallow water

Being mindful of your surroundings will help you avoid dangerous situations.

Law 9: Avoid poisonous things

Avoiding poisonous things will take more planning and awareness than you may realize. Do your best to avoid exposure to chemical toxins (pesticides, herbicides, chemicals, etc.) in your foods and on your skin. It's also important to avoid the poisons found in toxic modern foods including:

• Sugars
• Grains
• Processed foods
• Trans and hydrogenated fats
• Mercury in certain fish

Law 10: Use your mind

Brain health is just as important as your physical health. Exercise your brain every day by tapping into your creativity. This could involve:

• Journaling
• Reading
• Playing an instrument
• Engaging in puzzles such as sudoku or crosswords

Summary

The 10 primal blueprint laws provide the ultimate guide to healthy living. Each of the 13 coaching certifications offered here at the PHCI, are based on evolutionary biology principles.

Are you ready to start your coaching journey? Find the right certification for you here.