Moving Beyond Limiting Beliefs


I was originally introduced to this prompt through Food Matters TV, an online resource for everything from nutrition lectures, breathing and meditation workshops, to documentaries about expanding your mindset to achieve your biggest dreams. It’s worth checking out. I recommend starting with the documentary series called, Transcendence. There is no kick-back to me in anyway. Instead, it is a resource that I feel I needed to share because of how much it opened me up to my dreams and has helped me push beyond years of self-doubt.

After watching Transcendence, my wife and I purchased a monthly subscription to check out what else they had to offer. We stumbled across a Masterclass called “Shifting Limiting Beliefs”. In short, it was profound.

The Take-Away

When we clearly identify our fears and limiting beliefs, we begin to break them down. We can then affirm who we are and what we really want. We begin to feel empowered.

I studied A LOT of mindfulness based techniques and psychological theories when I got my Master’s degree in Sport Psychology a few years ago. So when I say that this series of questions goes right to that deep place to help you wake up, I mean it. It combines a reality check with soulful introspection and comforting affirmations to change your life, immediately. Again, it has been so impactful to me that I thought I would take the risk of copyright infringement and share the questions here.

So take out your pen and paper or open up a new google doc and write it out. I gave my actual answers when I did it, but feel free to write about whatever areas resonate with you. We will each have different strengths, struggles, goals, and dreams.

The Power of Beliefs

Step 1: Identify Your Positive Beliefs

Write down every area of your life that you feel you are having great success with. For example, this could be with health, relationships, work, business, friendships, family etc.

For each of these areas of success, write down your beliefs underlying these outcomes. For example:

Health- I believe that I am a healthy, fit person who is able to do anything physically. I also believe that I know what healthy food is. I eat a lot of fruits and veggies.

Belief: I believe that I am a healthy person

Business- I believe that we can learn how to do just about anything and work hard enough to achieve our dreams. I believe that people value education and therefore I will continue to learn and grow. I believe that learning and growing is important in business.

Belief: I believe that I can learn anything and work hard.

Relationships- I believe that marriage takes work. You must put into it every day otherwise the bucket will run dry. I also believe in communication, that we should be able to have open conversations with people we are in relationships with. I believe that supporting the other person’s dreams is vital to the health of the person and both people in the relationship.

Belief: I believe in the work and communication I put into my relationships and marriage.

Step 2: Identify Areas where you are not seeing results and are struggling. Write your beliefs about why you are struggling.

For example, this could be a physical limiting belief such as, “I believe that my body is holding me back”. Or “ I believe that I could be healthier if I lived in a different house”.

It could be a limiting belief about finances, such as “I don’t deserve to make X amount”.

It could be a limiting belief about work, such as “I don’t like my job but I don’t feel like I could get hired where I really want to work”.

Step 3: Fast forward your story

If you keep these limiting beliefs what will your life look like 5, 10, 15 years from now?



With work?

With your health and happiness?

Step 4: Rewriting your story (The good part!)

Write down the things you want to achieve in your life and why you want them. How would you feel with each one?

Go big here. This is your life.

Now write down the belief you would need to have in order to achieve those dreams.

For example: (These are mine. Full vulnerability).

  1. I want to be financially free. I would feel like I have every option. I would feel like I had total freedom. I would need to believe I am capable of handling the responsibility of that adventure and that my ideas are big enough to achieve it.

  2. I want to own a successful business that makes me and others feel deep fulfillment. I would feel smart and worthy of success. I would feel like I had a purpose and was helping people. I would need to believe that my business would be successful if I focused on the customer/client above all else and provided an exceptional service.

  3. I want to create a life in which I get to meditate and get closer to God every day. I would feel a true sense of why I am here on Earth. A deep purpose and a connection to God. I would need to believe that the time I am putting in every day to connect was valuable to my spirit.

  4. I want to be a healthy weight and achieve it in a healthy way. This would make me feel confident about who I am and what I teach. I need to believe that I am capable of being a healthy x-pound person.

Step 5: Create your Affirmations to Move Beyond Your Limiting Beliefs

From your dreams above, write down your affirmations based on the beliefs that you would need to have to achieve those dreams.

For example:

  • I am capable of handling the responsibility and the adventure of owning my own business and that my ideas are big enough to achieve it.

  • I believe that my business will be successful when I am focused on the customer/client above all else and provide exceptional service.

  • I believe that the time I am putting in every day with meditation is valuable to my spirit.

  • I believe that I am capable of being a healthy x-pound person.

Cool right? It feels good to let yourself dream but it is also so powerful to identify the thoughts that come up when you think about pursuing those dreams and goals.

I am curious to know if this was helpful for you or if you have any questions. Please feel free to share in the comments section below or send me a message.

I hope you feel awake and ready to achieve your dreams!



The Kitchen Makeover: 10 Steps to a Healthier Home

crate&barrel glass canisters

So you want to get healthy, maybe lose some weight, or feel better in your swimsuit this summer? You already know what's coming. 

The food. 

You've heard all of the trite sayings. "You can't out-train a bad diet." "Six-packs are made in the kitchen."Losing weight is 80% diet, 20% exercise."

And it's true.

A good diet is a foundation for health, let alone a lean physique, and one of the most important parts of getting healthy is to ensure that your environment supports your goals. 

So it is time to get focused, and the best place to start is in your kitchen. 

Here are 10 steps to Getting Better Health with a Kitchen Makeover:

The Following is adapted from Precision Nutrition with some additions.


Step 1: Decide that you're ready to make some changes

Sick and tired of feeling sick and tired? Good. Let's start.

Step 2: Prepare the Mindset

Decide in advance:

Which food will stay (and why)?

What foods will go (and why)?

What foods/kitchen appliances will need to be added (and why)?

The kitchen makeover should be a family/house decision. All members deserve to have a say. So hear them out and come up with what works best for everyone. Don't forget to explain why your goals are important and how your family/household members can support you in your healthy journey. 

Step 3: Prepare the Tools

Grab a few garbage bags, a compost bin (if you have one), and a recycling bin.

Step 4: Take before pictures of your kitchen.

Cabinets, fridge, pantry, etc. 

Step 5: Red Light/Expired Foods- Terminate

Terminate the foods that aren't in alignment with your goals. And trash any food that is expired, fury, or weird colors. Ew.

A quick word on the Red, Yellow, and Green-light Food Philosophy:
Red-light foods are often described as people's "trigger foods." They're the ones that you know you can't have in the house because you'll eat the whole sleeve, bag, box, or pint, etc.. 

Yellow-light foods are those that you should go slow with. They can be part of your meals in moderation, like butter and bacon. 

Green-light foods are health and goal-supportive and make you feel great. These foods should make up the majority of what's in your kitchen.

Alcohol is up to you. Think about and decide how much drinking is right for you and what you're prepared to trade-off. For example, "I won't keep wine in my house, but I'll go out a get a glass with my friends on Friday." 

Remember that this is not about "good or bad" foods, but about consciously creating an environment that supports you and your goals to get healthy/healthier. 

Step 6: Read ALL Labels Carefully

Once you have dumped the obvious red-light foods, start reading the labels on what foods are left. Read them carefully and critically. 

As my coaching company, Precision Nutrition states, "Never assume any product is "healthy" or "natural" or “crap-free.” Manufacturers are sneaky!"

Based on your findings, decide whether these foods you’ve evaluated are worth keeping, and why or why not.

Step 7: Trade-Offs

Once you’ve eliminated some obvious triggers and foods full of industrial chemicals, now you get to the negotiation stage.

1. What are you willing to keep… with modifications?

2. What is an effective compromise for others in your household?

3. Is there a way to arrange things, so everyone wins?

Step 8: Restock the Kitchen

Now you get to re-stock your kitchen with "Green-light/Wanted" foods and any other easily accessible, convenient, and nutritious foods. 

Here is a list of 21 Superfoods from Precision Nutrition for some ideas:


 1. Lean red meat (grass-fed preferred)
 2. Salmon (wild caught preferred)
 3. Eggs (omega-3 and cage free preferred)
 4. Plain Greek yogurt, cottage cheese, or coconut milk yogurt
 5. Protein supplements (whey, milk or plant protein sources)
 6. Spinach
 7. Tomatoes
 8. Cruciferous vegetables (broccoli, cabbage, cauliflower)
 9. Mixed berries
 10. Oranges
 11. Mixed beans
 12. Quinoa
 13. Whole oats
 14. Raw, unsalted mixed nuts
 15. Avocados
 16. Extra virgin olive oil
 17. Fish oil (or algae oil)
 18. Flax seeds (ground)
 19. Green tea
 20. Liquid exercise drinks (or branched-chain amino acids)
 21. greens+® (vegetable concentrate)

* These are just some examples. Feel free to explore new veggies, fruits, nuts, seeds, grains, legumes, high-quality proteins, etc. 

[Here is a link to a free downloadable version of this list]

This is also when you can decide what kitchen upgrades you might need such as a good knife or two, a cutting board, a slow cooker, a blender/food processor, and some small containers for storage. 

*I personally love the tall, glass storage containers we bought for our pantry from Crate & Barrel for $7.95 each. We keep dried goods like beans, rice, quinoa, and walnuts in these durable, twist-top canisters. I appreciate the aesthetic uniformity and knowing that I always have food that I can make. Also, We have saved money because we buy more food in bulk now! Score!

Step 9: The After Photos.

Take pictures of your kitchen and all the junk you tossed out after you have restocked with healthy foods. That is a makeover you can be proud of!

Step 10: Check-in

Set a reminder on your phone or in your calendar for one month from your makeover date to check in and see how things are going. 

Did any red-light foods sneak back in?

Do you have a rhythm with healthy green-light meals or do you need some new ideas? Perhaps you check out blogs for healthy recipes that work with the List you created.

How do you feel overall? How do the other members of your house feel? Are things going smoothly or do you need to check in with everyone again to recommit?

And those are the 10 Steps to the Kitchen Makeover! Your future self will thank you!

Happy Cleaning!

- Coach Kali


*This Kitchen Makeover Method is adapted from the Level 2 Coaching Certification through Precision Nutrition.