53 | Take the Stairs: The Secret to Success
If you’re fired up for creating a change of ANY kind in your life, this episode is a must listen.
New year new you?
If you’re fired up for creating a change of ANY kind in your life, this episode is a must listen.
I’m sharing the secret sauce to not only achieving your goals, but achieving them with ease, and making those new habits or behaviors real, lasting, and consistent.
You may have heard the expression “there’s no elevator to success” and yet we continually fall into the same mistakes over and over again when we’re trying to accomplish something. This episode teaches you how to break that cycle for good, and get the results you’ve been hoping for.
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Mentioned in this episode:
THE NUTRITION LAB | Six weeks to a new relationship to food
GET IN TOUCH | Got questions on how this system would work for you? Let’s chat!
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48 | 3 Tips for Balanced, Fun, Guilt Free Holiday Eating
Feel like you need all the detoxing come January 1? Don’t let this holiday season’s food and events kick your ass. These 3 tips well help you feeling good while you enjoy the festivities.
This time of year can be a total downward tailspin in terms of food, fitness, and overall feelings of health and vibrancy. All the events, meals, treats, parties, and food decisions that leave us feeling like we got hit by a bus come January.
This is also what leads us to feel like we need to damage control in January and start a cleanse or detox or diet, because we've been basically eating and living with complete abandon for 2 months.
I like to call this domino effect the F*ck It Spiral, because that's usually the headspace we find ourselves in, isn't it? We already messed up and went off-plan and feel like garbage, so may as well go big, cuz, well, fuck it, right?
Well I got news for you: it doesn't have to be like this! Here are 3 things to keep in mind as we wind our way towards 2019 that will keep those feelings of guilt lethargy, and “f*ck it" at bay, and help you enjoy a balanced, happy + fun holiday season.
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Mentioned in this episode:
PRIVATE COACHING | You + me = winning
VIP CLUB | Join my free weekly newsletter for exclusive tips to navigate the holiday season
BLOG POST | Read + save the blog version of this episode
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43 | Four Big Health + Fitness Myths to Stop Believing Right Now
Even as most of us become more knowledgable, more confident, and more aware of the fitness and nutrition industry nonsense machine, a few messages still seem to be getting through that I wish women would stop believing.
The health and fitness world is one with LOTS of noise. The problems in this industry range far and wide, from old science and just BAD information, to assaulting you with you with “shoulds” every minute of every day, to preying on your insecurities and so much more.
As such, there’s A LOT of things I could include on this list, but today we’re just focusing on these 4 big ones, as these misconceptions can leave us feeling broken, hungry, frustrated or, at worst, sick.
Even as most of us become more knowledgable, more confident, and more aware of the fitness and nutrition industry nonsense machine, a few messages still seem to be getting through that I wish women would stop believing.
And of course, all of these could be their own episode (or book!), so I’m touching on the most important points briefly.
Mentioned in this episode:
Blog post | 4 Health + Fitness Myths to Stop Believing Right Now
Blog post | Don’t Fall for This Huge Nutrition Myth
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41 | Health, Hormones + Healing with Jessica Rothley of Wholly Healed
Jessica Rothley of Wholly Healed shares her knowledge around hormone imbalances, food freedom, body image, and why she’s on a mission to redefine health, the NON diet culture way.
Jessica Rothley is a Certified Eating Psychology Coach specializing in Functional Endocrinology and the voice behind all things Wholly Healed.
In today’s episode she is sharing her knowledge around hormone imbalances, food freedom, body image, and why she’s on a mission to redefine health, the NON diet culture way.
We cover SO MUCH great stuff, including how to spot and address hormonal imbalances, unrealistic beauty standards, why owning our bodies is so important, how diet culture is hurting us, why it’s important to discuss taboo topics, how the idea of “balance” is working against us, and so much more.
Check out Jess’ blog + website
Mentioned in this episode:
24 | In Defense of an Unbalanced Life
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34 | In Pursuit of a Feeling: What Your Cravings Can Teach You
In this episode were talking about what we can learn by understanding that ever single thing we do is because we want to feel a certain way. (Yup, everything).
In this episode we're talking about what we can learn by understanding that ever single thing we do is because we want to feel a certain way. (Yup, everything).
I just reached my 6 year anniversary of quitting smoking, or 6 years since fully putting my partying and self destructive ways behind me, in pursuit of feeling good and healthy in my body. And believe it or not, these two lifestyles were actually chasing the same goal in many ways.
I’m sharing what we all can learn from understanding our tendencies, listening to what we really want, and using the pursuit of a feeling to actually help us get where we really want to go.
Mentioned in this episode:
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BONUS 2 | Coffee Talk with Kristin Kaschak
My friend Kristin of @thegirlwiththebutter is back for another bonus cawfee tawk episode where we hang out, laugh, recount our amazing recent Tour de Snacks vacation together, and discuss the stuff that’s really grinding our gears these days.
My friend Kristin of @thegirlwiththebutter is back for another bonus cawfee tawk episode where we hang out, laugh, recount our amazing recent Tour de Snacks vacation together, and discuss the stuff that’s really grinding our gears these days.
We chat about:
-How women are not allowed to think they are pretty or cool
-Owning your beauty and body
-Being uncomfortable with other people’s bodies and clothing choices
-The dynamic of working out in a sports bra in the gym
-What's really happening when you’re getting defensive about your life choices
-Keto: so hot right now. But are you doing right?
-Making food choices while on vacation
-Staying motivated in the gym and managing the ebbs and flows
Mentioned in this episode:
She Thrives YouTube (check out the vlog from our trip!)
Is Low Carb Bad For Women's Health?
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27 | Travel Tips: Feeling Good on Vacation + Out of Your Routine
Whether you’re laser-focused on a goal, or just don’t want to feel like you went on a bender, these are my tips to help you feel your best when you’re traveling.
Though you never, ever have to explain or justify a full-blown #yolo style stretch of time (vacation or otherwise), sometimes all the fun of travel can leave our bodies feeling less than awesome.
Whether you’re laser-focused on a goal, or just don’t want to feel like you went on a bender, these are my tips to help you feel your best when you’re traveling.
Mentioned in this episode:
FREE DOWNLOAD: How to Restaurant Like a Boss
Liked this episode? Leave me a REVIEW on iTunes and tell me why!
21 | Listener Q+A: My Story
You asked, I answered. This episode is all about my journey, but really focused on the beginnings and journey of two major turning points: getting healthy and starting this biz.
You asked, I answered.
This episode is all about my journey, but really focused on the beginnings and journey of two major turning points: getting healthy and starting this biz.
How did I make the transition from a smoker to being committed to health and fitness? Was there a turning point? How have I managed to keep it up after all these years?
Why and how did I start this blog and business? How has it evolved? How do I manage it all? If I wasn’t in the health and fitness industry, what would I be doing?
I share it all in this first listener Q+A episode!
![18 | Food Dogma, Fear + Perfection [Part 2]: The Rules vs Sustainability](https://images.squarespace-cdn.com/content/v1/54d80a51e4b08579c6ae3875/1523301312179-2MLS5HZ54QLM1IN0L3DK/PODCAST+graphics-15.png)
18 | Food Dogma, Fear + Perfection [Part 2]: The Rules vs Sustainability
If you can’t do it perfectly, why do it at all? Well, let’s talk.
![18 | Food Dogma, Fear + Perfection [Part 2]: The Rules vs Sustainable, Intuitive Eating](https://images.squarespace-cdn.com/content/v1/54d80a51e4b08579c6ae3875/1523301229411-CK96ECKDOM3G77VF7D30/18+%7C+Food+Dogma%2C+Fear+%2B+Perfection+%5BPart+2%5D%3A+The+Rules+vs+Sustainable%2C+Intuitive+Eating)
Last week’s episode was Part 1 of this 2 part series, where we discussed why finding a diet that works for you can be hard when dogmatic beliefs about nutrition are being shared everywhere. The fear mongering out there is real, and the labels are holding us back.
So now that we know that a black or white approach to nutrition isn’t serving us, this episode explores how we can begin to tip our toe into the gray area in between.
The feeling that we must be adhering to a diet perfectly is another major pitfall to finding a happy place with food, and it’s getting in the way of eating in a sustainable way.
If you can’t do it perfectly, why do it at all? Well, let’s talk.
5 | Diets: The Good, the Bad and the Ugly
17 | Food Dogma, Fear + Perfection [Part 1]: How the Labels Are Holding Us Back
10 | 5 Tips for Getting Sufficient Protein Every Day
How much protein do you really need? Why? How do you get it all in? I break it all down here.
If you’re looking to drop body fat, decrease your cravings, build lean muscle mass, level out your blood sugar, feel more satiated after meals, perform better in the gym, shift your overall body composition, or pretty much make any change to your health, body, or performance, upping your protein intake is probably the answer.
In this episode I explain why protein is so important for everyone from the athlete to the less active, what the true recommended daily intake looks like, and then tips for getting it in every day.
LINKS:
How Much Protein Should I Be Eating?
Macros 101: Everything You Need to Know