Break Downward Spirals: The C A T C H Method for Instant Momentum
Failed to add items
Add to basket failed.
Add to Wish List failed.
Remove from Wish List failed.
Follow podcast failed
Unfollow podcast failed
Break Downward Spirals: The C A T C H Method for Instant Momentum
-
Narrated by:
-
By:
About this listen
Break Downward Spirals: The C A T C H Method for Instant Momentum
Ep.03 - 25 min
Get in touch:
- Instagram: instagram.com/prolificfitness.co
- Website: prolificfitness.co
Bad weeks snowball fast. Luke breaks down the mechanics of negative spirals, runs a personal audit you can do in real-time, and unveils the C A T C H framework that turns “I blew it” into “I bounce back”.
⏱️ Timestamps
00:00 | Hook & mission – why spirals make or break results
00:48 | Downward vs upward spirals explained
02:14 | Client shout-out (Jared’s 10 kg win)
03:05 | Spiral mechanics: trigger → state → mood → decision
06:49 | Identity labels: how “I’m a stress-eater” locks the loop
10:17 | Self-audit: body/mind, habit, environment cues
13:12 | C A T C H framework intro
16:08 | Tiny wins, celebrate them, hook identity
21:56 | Set realistic bars (80 % rule) to keep winning
24:39 | Full recap, listener challenge, next-ep tease & outro
At Prolific Fitness, we engineer life-changing body transformations - one tiny win at a time.
(Educational content only; not medical advice.)