Hey sis! Welcome back to Boldly Courageous, a podcast created for you — the ambitious woman who is ready to take action and step fully into the life you’ve always dreamed of. I’m grateful you’re here!
Let’s be real: we’ve all set goals that we haven’t managed to achieve. Maybe you wanted to lose 15 lbs, or get 100 new clients, or run a marathon in a certain time. But then one thing leads to another and you just don’t seem to get there. You don’t have time, or you don’t feel motivated. It happens to all of us!
My guest today is all about creating small habits to help you reach your big goal successfully. Guys, I love this lady. I’m so excited to introduce you to my new friend, Gia Golinello. She’s the epitome of a boldly courageous woman.
Gia sent me an email to say that she’d been following me for a while and heard a few podcast episodes. She pitched herself to be a guest on this very podcast! Such a power move. We hopped on a Zoom call and the more I learned about Gia, the more I fell in love with her platform, her energy, and what she stands for. I’m so excited to share today’s episode with you!
Who Is Gia Golinello?
In addition to being a boldly courageous woman, Gia is a health and wellness coach who helps busy women prioritize their health. Today, she’s a certified Integrative Nutrition Health Coach and personal trainer, but Gia only discovered this career after deciding to leave the corporate world, where she was a buyer and planner for 12 years.
Boldly courageous seems to be Gia’s default approach. Not only did she take the radical step of pitching herself to me as a podcast guest, she recently signed up for a trek in the Alaskan wilderness.
“I booked a trip to the Alaskan wilderness. No cabins, no outhouses, just trekking for ten days. While I’ve done a decent amount of similar trips — hiking and things like that — it’s definitely going to be super outside of my comfort zone to be out there for ten days and carrying our own packs and building our own camps. I’m freaked out.”Gia Golinello
Gia’s done lots of adventure trips before – including hiking to Everest Base Camp – but she says this is the first time she’s done it without staying in shelters along the way. How crazy is that!?
What I love most about Gia is how willing she is to embrace and overcome her fear. She’s a great example of what it looks like to take action in spite of fear and to really anchor into the action that will lead her to big results. It’s a mindset we can all adopt as we’re building our business, our brands, and our futures.
Taking Small, Boldly Courageous Steps
Gia’s training for this trip to Alaska is no joke. She has to carry all her gear with her — 40 – 45 lbs of stuff on her back! And while Gia is a fitness coach, she says cardio hasn’t really been her thing in the past. She mostly lifts weights. As a result, Gia’s making small changes to her fitness routine to prepare for this big trip.
“I’ve been thinking that I can physically do it. It will not be easy, but I can physically do it. But, how can I train differently? I make little choices each day so that I’m more prepared. At the end of my workout, I’ve been making the weight portion lighter, which is something that wouldn’t necessarily be aligned with my goals before. But now my goals have changed and I love that that’s possible. I’ve been doing the treadmill on an incline with a weighted vest.”Gia Golinello
She may not love doing cardio, but Gia’s learned the importance of taking small, sustainable steps to build toward her big goals. (Literally — she’s taking steps on the treadmill to get her in shape for this trip!) Gia says that while missing a day or two of workouts isn’t going to stop her trip, she knows how important it is to build good habits.
“One [missed] day is not going to mean that I can’t complete the task of going ion this wilderness trip. But it’s in those moments that it’s even more important to keep your word to yourself. I tell myself that I was committed to doing 35 minutes — ‘You’re going to do 35 minutes. You’re going to keep the incline.’ In my planning, I was going to decrease the incline for the last couple of minutes to cool down. I had gotten so jazzed up in my head from keeping that promise, like I really built confidence. I was like ‘you know what, I’m going up. I’m going to increase the incline.’ It’s been a good experience so far.”Gia Golinello
There are so many parallels between Gia’s training and what it looks like to take action toward any big goal. It’s this mindset that Gia teaches in her coaching practice – and one that I think you guys can really learn from.
Building Good Habits Over Time
One of the hardest things about building good habits, I think, is that habits are all made up of small decisions. They seem easy, but these decisions are hard to make all the time.
Just look at any aspirational fitness account on Instagram – they make working out every day seem so easy! But when it comes time to do the same in your own life, it’s a lot harder than it looks. Gia says in her coaching, she teaches people how to set themselves up for success:
“You think of people who are really disciplined with their workouts, or they’re really healthy all the time. You think, ‘Oh, they just have great willpower.’ Usually, it’s not that they have great willpower. It’s just that they’ve created this environment where it’s much easier to do the healthy thing than it is to do the unhealthy thing. It’s because of these little habits that they’re able to achieve big things. For example, if you always hit snooze in the morning, that’s like a very small decision to start your day.”Gia Golinello
Good habits are what it takes to achieve big goals. That’s where the right mindset comes into play. It takes finding your why — finding the thing that really drives you — to start to develop the right habits and goals.
Here’s an example. Let’s say your goal is to lose 15 lbs. That’s a big goal, and you may know you need to break that down into small habits: drink water, walk a certain number of steps every day, cut foods out of your diet. But after a while, it becomes harder and harder to stick to those habits. Gia says it’s because you’re moving too fast, and not addressing the root cause of that big goal.
“I think it’s about understanding that these changes, especially when it comes to health and wellness, are long-term changes. They’re life-long things; you don’t want a quick fix right now. The only way to do that sustainably is to start slow. We want this instant gratification as humans — we’ve all been guilty of it. We want to see the results right away. It’s really important to go back and always remember that these things’ progress takes time. And so we have to be really intentional about it.”Gia Golinello
What does it mean to be intentional about your goals? It’s all about having the right mindset.
Finding Your Why
Guys, I see it all the time. So many of my clients define success solely on how much they earn. Money is such a false indicator of success!
You guys know how much I love talking about an abundance mindset. Gia and I talked a lot about defining success, and how changing your mindset can radically change your life.
Take the example of losing weight. Gia says when she hears a client say they want to lose weight, there’s usually something deeper going on.
“We go through so many other things and we really dig deep. You may not even care about the 15 pounds anymore, because now you’ve learned how to love yourself as you are. Now you eat healthier foods just because you want to nourish the body that you love. Eventually, maybe a couple of pounds drop off, but you’ve realized that it’s not about the 15 pounds anymore.”Gia Golinello
I just love that! When you dig deep and think about how you define your why, it canopen up new possibilities. When you’re feeling stressed at work, that feeling can tell you something. Are you working at a job for money? Or is there something else calling to you?
Getting Out of the Messy Middle
Raise your hand if you’ve been in a transition period and felt stuck. I know my hand is raised! Even once you psych yourself up and get motivated, it’s easy to lose your momentum. The hardest part for a lot of people is getting started, but then there comes a point where we’ve made some progress and we’re not quite to where we want to be. This is what I call the messy middle.
Gia found herself in the messy middle when she realized it was time to leave her corporate life.
“I got a business degree because, you know, that’s what people do. After, maybe eight years of [working in the corporate world], I just knew I was so unhappy. It took a major life change, which was my divorce and having to move from Baltimore back to New York. At the time I was actually working with my ex-husband running his business. When I left, I left everything. I left the job, I left the income, I left the apartment, home. I had to kind of completely start over and I’m grateful for that for so many reasons. I don’t know if I would have done it. It would’ve taken me a lot longer, I think, to just take that step.”Gia Golinello
Gia’s transition was, in a way, forced on her — but for some of us, the spark that can lead to change is going on right now. I’m talking about the COVID-19 pandemic. It’s awful and sad, but it’s also a space where you can think more deeply about what you want in the future. Gia says that’s something she recommends as you seek to get out of your messy middle.
“Look at who you are now, and the things that you have that make you happy. Really think, ‘where do I see myself?’ It could be about your career, but ask, ‘what does my life look like ideally next year? In two to four years? Am I living right now in alignment with that?’ Then you can take it from there and say, okay, here’s this vision. It doesn’t have to be super specific, but picture your life. What are you doing? Where are you living? What does the room look like that you’re sitting in? … Go more specific once you get that broader view and really dig into one thing at a time. If it’s the career first, ask ‘what steps am I taking today to get there?’ You can map it out into little habits, little daily decisions.”Gia Golinello
What I love about this approach is that you’re digging into your why and growing your future out of something that aligns with your truly authentic self. When you get stuck in that messy middle, you can go back to your goals and your why and change tactics. That weight loss goal becomes more about finding your bigger purpose. That’s amazing!
Be Boldly Courageous with Gia Golinello
Gia has so much good wisdom to share! She’s a great resource for any women who know they want to do something different or to make a change but aren’t sure what that looks like or how to get started. Gia’s cracked the code for figuring out what your vision is and then breaking it down into small, manageable steps to help you stay on track.
Check out this episode, and then head to Gia’s website for a FREE home workout guide. Gia also has a great resource on her Instagram page that helps you take the first step to finding your why. Go check out her profile, @giagolinello for all kinds of yummy, healthy recipes, workouts, and more. And follow her trek into Alaska!
If you loved this episode, please share it on social media, and don’t forget to tag @giagolinello and @themelissamartin! Tell us what small habits you’re picking up and how they contribute to your why. The more people we can share this podcast with, the more women will find that abundance mindset!
Thank you so much for reading! Until next time, don’t forget to live your boldly courageous life!