Have you ever wondered why you say you want something but you can not achieve it? You want to lose weight, eat healthier, start exercising or even start a new career but you feel like there is no way you can make it happen. If so, you are not alone.

In this episode, Head Chick Laura takes you through the 5 steps of the self coaching model she has used to transform her thoughts, reach her goals and create her dream life (and it’s free!)



Recently, I have become a little obsessed with Brooke Castillo, founder of The Life Coach School and her Self Coaching Model. It’s worth mentioning that although she created the tool, she didn’t invent the theory. These are facts of the universe. They’re how the world works. There are many other thought leaders who refer to components of the model without calling it this. The Self Coaching Model is just the most practical tool I’ve seen for applying these theories.

The Self Coaching Model has 5 parts:

#1. Circumstances

These are facts.  Like my shirt is pink. It could be argued in a court of law. They are not good or bad but they are neutral and outside of our control. Example, you missed the gym because your meeting ran late and it is now closed.  That is a fact.

#2. Thoughts

Thoughts are sentences in your head. Example,  you missed the gym and now you start to think of how you are never going to reach your weight loss goals and you are destined to be unhealthy forever. Little do we know, we control our thoughts…the good and the bad. Thoughts that are repeated enough become our beliefs. Our thoughts are triggered by circumstances but are completely optional. Then, our thoughts cause feelings.

#3 – Feelings 

Feelings are vibrations in your body caused by your thinking.  Like you think about how mad you are at yourself for missing your workout.  This causes you to feel discouraged and self loathing. Your feelings cause all your actions.

#4. Actions 

Actions include what you do (action), what you don’t do (inaction) and how you react (reaction).  This is a result of how you feel. Example, you felt discouraged that you missed the gym. So your action from feeling discouraged is to eat a pint of ice cream.  Or your inaction is to do nothing, or you decide to get out for a walk instead.  

#5. Results

Results are the effect of your actions. Example, now because of your actions you are either still on track for your weight loss goals (if your action was to go for a walk) or you are not by eating the tub of ice cream.

The idea is if we can start to control and choose our THOUGHTS,  we will be able to transform our feelings, which will transform our actions, which will transform our results.

And believe me IT WORKS!

Amanda and Laura xo

Founders of FIT CHICKS Academy xo


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Happy Listening!

Laura & Amanda – FIT CHICKS xo

*For informational purposes only. Please consult a physician before starting an exercise program