Break Downward Spirals: The C A T C H Method for Instant Momentum

Break Downward Spirals: The C A T C H Method for Instant Momentum 
Ep.03 - 25 min

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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.)