When was the last time you were triggered? 🤯
And how did you respond?
- Turn to comfort food
- Binge on your favorite sheet cake
- Worry and ruminate
- Go shopping
- Have a glass of wine or two to decompress
- Binge watch your favorite new show on Netflix
- Lie awake at night
Chances are... when you did this, there was probably some immediate comfort, like the reward of the dopamine hit we get from eating. (And surprisingly, worrying also causes the release of dopamine.)
Maybe you were able to numb or take the edge off of some intense emotions, or at least distract yourself for awhile.
Unfortunately, when you look at the ripple effects – the longer term – what is happening?
Feelings of guilt and shame. Unwanted weight gain. Chronic sleep deprivation. Nagging self-doubt. And perhaps looming health issues.
As a matter of fact, earlier this month, in a study published in the JAMA Psychiatry journal, it appears stress, anxiety and depression may increase the risk of long Covid.
Now one thing you may not have realized is this...
Trigger + Coping Mechanism + Reward is the definition of a habit.
Which means all of the things I listed above - emotional eating, retail therapy, binging, having a glass of wine, even worrying - are just habits...
Like drinking your morning coffee.
And habits can be changed when we master our triggers.
As a matter of fact, triggers are like superpowers.
They can be used for good, too.
You can actually use triggers to create new self-care habits.
And the ripple effects of these habits include better sleep, less chronic stress, and deep health.
Which is why...
Mastering Your Triggers Is The Most Effective Way To Create Deep Health.
First, you may be wondering what exactly is deep health. It consists of 6 elements...
- Physical. You feel healthy, energized and thriving. You perform and function well.
- Emotional. You experience a full range of emotion, expressing and regulating them appropriately, and most of the time, you feel calm, hopeful and positive.
- Environmental. Your everyday surroundings support your health and wellbeing.
- Mental. You feel alert, focused, competent, and thoughtful. You learn, remember, and solve problems well.
- Existential. You feel a sense of meaning and purpose in life.
- Social. You feel connected and authentic with others. You feel supported and like you 'belong.'
Deep health sounds amazing, doesn't it?!
So now let's delve into what you need to master your triggers.
Let's start with a working definition...
What is a trigger?
It's simply the start of a habit. It's what gets the ball rolling.
In the book, "The Power of Habit," by Charles Duhigg, the basic habit loop consists of a cue, a routine, and a reward.
A cue is the trigger, and there are 5 primary trigger categories:
- Preceding Event
- Emotional State
- Other People
When it comes to mastering your triggers, of particular importance is our 8th sense, known as interoception.
Interception is our awareness of what's going on inside our body.
So that can be the signal that you're thirsty or you're hungry.
By the way, we often confuse these two.
It's also the ability to sense your breathing.
Are you breathing fast, slow, shallow, deep?
How fast your heart is beating?
Pain, cold, nauseous, in need of the bathroom, tense, itchy, 😜 horny, tired, sleepy, etc.
As adults, we often ignore these signals until they are the equivalent of a 4-alarm fire.
Not resting when we're tired, until we get sick.
Not eating when we're hungry, until we have a headache, are low on energy, or seriously hangry.
Not stopping when we're comfortably full, but relying a calorie count or the number of points.
Mastering your triggers requires developing and strengthening interoceptive fidelity, which includes:
Becoming aware of the trigger is a vital first step.
This is what is prompting or sparking the routine. In many cases, a trigger can simply feel like an urge.
Awareness is vital because it gives you the opportunity to make a conscious choice, which is required if you want to change or create a habit.
Becoming attuned to it is the next step.
This means understanding and accurately interpreting what it means so you can decide how you want to respond.
It's not just the awareness, but the awareness of like the strength of the signal.
So when you become aware of your stomach growling and you notice your energy level has dipped, maybe you're feeling a little cold, attunement may interpret this as hunger.
Attunement also asks the question, "How hungry am I?"
So attunement would be recognizing the signals in your body and being able to interpret them correctly.
This is when we decide to respond - as in take action - that aligns our short-term goals (like stress relief) with our long-term goals (for example, feeling healthy and fit).
For example, when you notice that you're comfortably full and satisfied, you have no trouble stopping.
This would be alignment.
So the reward of eating until you're comfortably full, when you get used to that sensation, when you tune into that, that's actually a beautiful feeling to be able to recognize...
Because then you can simply go about the rest of your day.
Back in my early 30s, I was introduced to this wonderful tool, The Learning Cycle. This is how you'll master your triggers.
In any situation, you've got all these inputs into our brain...
Shen you look at the clock and see the big hand and little pointing to the 12, and the sun is shining outside, you may say, "Hey, it's lunchtime."
That's a thought.
The situation is that it's 12 noon. This is a fact.
"It's lunchtime" is a belief... if you've been taught that when it's noon, that's when we're supposed to eat lunch.
We actually do not have direct access to reality. We all perceive reality based on the signals our brains receive and pay attention to...
There's always a filter.
Your mental models, based on past experiences, are a filter. Your beliefs are a filter.
And you use these filters to interpret... "What does this mean? What should I do? What does it mean about me?"
So again, if you saw clock and said to yourself, "Oh, it's lunchtime. Time to take a break and eat something," with a smile.
That last sentence is an interpretation.
And the smile that follows reflects a positive emotion - and if you honor your hunger and go to lunch with friends and colleagues...
The rewards of rest and socializing complete the habit loop...
And we have interoceptive alignment.
Notice, it's attunement that drives your response.
If you can't recognize that you are hungry until you're hangry...
Or someone who knows you well has to ask, "When was the last time you ate?"
We want to work on awareness and attunement first.
Sometimes it can be as simple as setting an alarm on your phone to check-in with yourself.
Again, as adults, we may be ignoring our body's signals, but make no mistake, they are there.
And, as an infant, you were already a master.
So the good news is... you already know how to do this.
You can reclaim it.
And this is exactly why I created The Moxie Project.
Hi, I'm Amy Lang, founder and chief motivating officer of Moxie Club.
Over the past 16 years, my team and I have worked with thousands of clients to achieve their weight loss and fitness goals.
As a Certified Personal Trainer, Sleep, Stress Management and Recovery, and Precision Nutrition Coach, I've had the honor and privilege of working with hundreds of clients. And I know what works and what doesn’t work when it comes to breaking old habits and the motivation and momentum needed to create healthy habits.
I'd love to help you finally achieve those results you've always wanted.
The MOXIE Project is a coaching and training program where you'll experience a COMPLETE TRANSFORMATIONAL PROCESS that will change you...
From a frustrated emotional eater, struggling with cravings and binging, and chronic sleep deprivation, to the empowered woman with a healthy lifestyle who celebrates being strong, fit, calm and confident.
How It Works
Manage Your Mind
We'll start by getting clarity on your why and your goals. Then, together we'll develop a personalized action plan.
You'll also practice reframing your triggers by using our 5-step TLC Method,
Listen To Your Body
Using different techniques, you'll become more aware and attuned to your body's signals, and more skilled at honoring them. At the same time, you'll be responding in a way that aligns your short-term and long-term goals.
Shape Your Environment
You'll remove obstacles that make forming habits more difficult, and structure your environment to better support your self-care efforts.
The MOXIE Project is the only program that focuses on the Fundamental Five
Self-Care Habits So We're Working With Your Brain and Body. By ensuring your physiological needs are met, your brain is better equipped to choose with intention.
✨ 7-9 hours of 😴 sleep
✨ 1/2 your body weight in ounces of 💧 water
✨ 5 servings of 🥦 🍊 veggies and fruit
✨ eating until your comfortably full (+4 on the hunger scale)
✨ 30 minutes of mindful 🏃🏻♀️ 🏋️♀️ movement
In addition, The MOXIE Project leverages the Magic 8 to create Deep Health
When you add the following 3 into your daily routine - 10 to 20 minutes of meditation, cultivating relationships, and embracing stress - magical things can happen.
And the "Secret Sauce" to get you there faster is
With 1:1 coaching, I'm here to help you create a personalized action plan, uncover what's been holding you back, be your most enthusiastic cheerleader, and nudge you when needed.
During this program, we will:
Uncover the thoughts and beliefs that have undermined your past efforts
Practice the Fundamental Five self-care habits to work with your brain and body, and move you towards your long-term goals
Develop strategies and a doable plan to overcome the usual resistance to change
By the end of this program, you will:
- Leave the stress of unsustainable dieting rules behind you
- Have fun on the weekends without feeling guilty about cheating
- Not worry about cravings and emotional eating derailing your efforts
- Know how to use our 5-step method to reframe thoughts
Feel confident that you have the know-how to keep moving forward as life happens and unfolds before us
1:1 and Group Coaching
- Initial 90-min Consultation with Amy. I'm here to support you. During your first session, we'll be reviewing your goals and getting clarity on your why as we develop your personalized action plan to make sure you're set up to make the most of The MOXIE Project.
- 10 Weekly Group Coaching Sessions. You get to benefit from listening to others. You'll often discover you're having the same issue, but may not have become aware of it yet. This is especially helpful if you prefer staying off camera and the hot seat.
- Replays of All Sessions. You have lifetime access to recordings of all the group coaching sessions for your cohort so you can rewatch whenever you want.
Worth The Wait Course
- Lifetime Access to our signature course for making healthy self-care habits stick.
- Official Companion Workbook (downloadable pdf)
- One Day At A Time 90-Day Planner/Habit Tracker (downloadable pdf)
Moxie Club Community
- Membership in our private online community
- Live Monthly Q&A
- Members-only Discounts
A Sneak Peek Inside The Program
Phase 1: Plan & Prepare
Step 1: Your Goals, Your Why
Step 2: Identify Habits That Don’t Serve You
Step 3: Identify The New Habits To Build
Step 4: Letting Go of Old Habits
Step 5: Build 1st New Habit, Easiest
Step 6: Deliberate Practice
Step 7: Fine Tuning
Improve & Grow
Step 8: Build 2nd New Habit, Most Impactful
Step 9: Build Additional Habits, as needed
Step 10: Joyful Living
My experience has been extraordinary.
Over the past 4 months, I have lost close to 28 pounds. I'm still 10 pounds heavier than before I had the twins, but I feel stronger and healthier, and I feel better.
I feel empowered. And I got my body back.
– Audrey Wyman, Client Services Director
I feel empowered.
I've struggled with cravings a lot. Yesterday, someone brought in chocolate cookies, which are my favorite. And I ate half a cookie and threw the other half away. Not because it didn't taste good but I'd had enough. That's never happened before.
- Kayla Gaffo, ER Nurse
30-Day Money Back Guarantee
As you now know, The MOXIE Project is not a quick fix or weight loss program. It is a comprehensive step-by-step transformation program for people who are ready and committed to creating healthy lifestyle habits that are sustainable.
Our community is highly educated and filled with helpful, motivated, and amazingly supportive members who are committed to their health and wellness and helping others do the same.
When you join you will be part of this special group.
Now here’s the kicker.
Within 30 days of the official start, if you've attended your initial consultation and at least 2 of the group coaching sessions, if you've watched the videos and completed the exercises and show me your filled out planner pages, and you’re still not satisfied, I’ll gladly give you a full refund.
Seriously, if you don’t feel more empowered and have more insight into what you can do to lose weight and get fit, simply reach out to me directly, show me you’ve put in the work, and I’ll refund your investment.
When You Join Today
You’ll Also Get These 3 Bonus Workshops
We're taking a deep dive into the biggest obstacles for many of our clients. Overcoming them has proven to be the key to breakthroughs and the ability to move forward with ease.
BONUS #1 - Nail Your Why
When you know your compelling WHY, you'll create "unbreakable" motivation so that you can tap into your willpower and stay on track.
BONUS #2 - Dieting Detox
We're uncovering the dieting rules and other self-limiting thoughts that have undermined your past efforts, freeing up your energy to creating the healthy habits for deep health.
BONUS #3 - Joyful Eating
Just in time for the holidays! 😉 It's time to embrace the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting, with friends and family, the pleasure you derive will be a powerful force in helping you feel satisfied and content.
I love the feeling of moving my body!
For 55 years, I hated exercise. Then I found Amy, and now I love the feeling of moving my body.
With exercise and eating healthier, I feel stronger and have much more energy. Last summer, I walked about 8 miles every day while on vacation.
- Rose Vogt, Retail Manager
I'm so glad I did.
Looking back, I was at a point where I was ALMOST going to give up. I had tried so many different things when I finally decided to give this program a try.
I'm so glad I did. I've developed a sense of self-care which has impacted ALL parts of my life in amazing ways. My marriage… career… everything."
– Kelley Mottola, Regional Manager
Enrollment Closes In
Frequently Asked Questions
What our most successful clients asked before joining.
What's the difference between The Moxie Project and Moxie Club?
What do I need to be successful?
What's the purpose of the Initial Consultation?
What times are the 1:1 Coaching Sessions with Amy Lang?
What's the time commitment?
When are the Bonus Workshops taking place?
When are the Group Coaching sessions?
What if I am unable to attend the live sessions?
What's the return policy?
So Now It’s Time for You to Make A Choice...
Stay The Course
If you want to change the way you think so your actions align with the results you want, you now know that the key is to discover those beliefs that are hiding in your blind spots, keeping you stuck. The problem is... you can't see them!
So if you keep doing the same things that got you here, a year from now nothing will have changed, except the frustration of gaining a few more pounds.
Join The MOXIE Project
If you want to create the key self-care habits so you can stop emotional eating, sleep better, and love your body and life... and the key to getting unstuck is discovering your blindspots, then your choice is obvious...
Join The MOXIE Project and start your transformation to become the Healthy Habit Master and confident, happy, empowered woman you know you are meant to be.
I love pasta.
For years, I believed I couldn't eat pasta and lose weight. I'm half Italian, and I love pasta. I was miserable and struggled with cravings. Working with Amy, I discovered what my body had been trying to tell me all along. As a bonus, I lost over 25 pounds during the pandemic.
And NOW I enjoy pasta whenever I want. It's wonderful!