52 | You Are More Than Your Body with Kaisa Keranen
We’re getting 2019 started off RIGHT with the always inspiring and down to earth Kaisa Keranen.
We’re getting 2019 started off RIGHT with the always inspiring and down to earth Kaisa Keranen.
Kaisa is a personal trainer, fitness educator and social media influencer known for her fun and innovative ways to get people moving. She graduated from the University of Washington where she was a member of the Track and Field team and later went on to get her Masters in Exercise Science, Sports Performance and Injury Prevention.
As owner of KaisaFit, she has developed her own method of movement which she shares daily with her clients and social media followers world wide. She lives and teaches by the motto that health is a feeling not a look and believes whole-heartedly in her mission to get people around the world up and moving!
Kaisa has been featured in such digital magazines as Vogue, Shape, SELF, Harpers Bazaar, Oxygen and ESPNW to name a few. She was featured on the Greatist as one of the most influential people in health and fitness and most notably was asked by Michelle Obama to be one of the go to trainers for her “Let’s Move” digital campaign.
FOLLOW KAISA ON IG | @kaisafit
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51 | 10 Things I Wish I Knew Before I Started My Business
Calling all my side-hustlers, my entrepreneurs, my want-repreneurs, my coaches, teachers, trainers, and day dreamers: this one’s for you.
Calling all my side-hustlers, my entrepreneurs, my want-repreneurs, my coaches, teachers, trainers, and day dreamers: this one’s for you.
I’m sharing 10 lessons that I wish I knew when I started my online business, from lessons learned way back in my early days, to things I am still learning right now.
If you’re looking for some advice on how to get started in the online coaching world, this episode will have exactly what you need.
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Mentioned in this episode:
So You Wanna Be a Coach? Here’s How to Make it Happen
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50 | How to Become Unf*ckwithable in 5 Easy Steps
Listen in to learn the 5 things that can help you to reclaim your power, create a life you love, stand firmly in who you are, and make you un-fuck-with-able.
In our 50th episode, I’m sharing the essence of my mission with She Thrives. These 5 things are what I believe to be the ultimate tools of self empowerment for anyone, and the 5 things that drive most of the work I do here.
Listen in to learn the 5 things that can help you to reclaim your power, create a life you love, stand firmly in who you are, and make you un-fuck-with-able.
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Mentioned in this episode:
UNFCKWITHABLE SHIRT | Grab yours here
THE BLOG POST | Save, share, and read this post on the blog
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49 | Fearing Fat: How We Internalize + Propagate a Fatphobic Culture
This episode is a conversation on how we can gain some perspective on fat, leanness, health, and “body positivity”, and create some more awareness around our actions, beliefs, and words in order to play a small part in dismantling the culture that hurts everyone— some more than others.
The holidays are here, and the reality for most people around this time of year is that they are likely to gain a pound or two from all the festivities. This possibility sends most people into a downright panic.
This episode today is about why fat is something we fear SO much. Why we freak when we gain some, why we idolize those who lost some, and why we feel like it’s our life’s work to get a 6 pack and keep getting smaller.
This fear (that has been taught to us, by the way) is not only a problem for ourselves and our own body image, but it’s actually propagating a long-standing problem for those who actually live in larger bodies.
This episode is a conversation on how we can gain some perspective on fat, leanness, health, and “body positivity”, and create some more awareness around our actions, beliefs, and words in order to play a small part in dismantling the culture that hurts everyone— some more than others.
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Mentioned in this episode:
Blog post | We Need to Talk About Body Positivity
7 | I Gained 15 lbs: What I Learned + What Surprised Me
12 | F*ck the Scale: 10 Ways to Measure Health Beyond Body Fat
15 | On Judgement: How to Put Down the Gavel
41 | Health, Hormones + Healing with Jessica Rothley
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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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47 | Trusting Your Gut: How to Strengthen Your Intuition Muscle
From the tiny, daily decisions, to the big, life changing ones, this episode is all about how to listen to your gut, live more intuitively, and trust your own instincts.
Ever know what it’s like to wake up from an Oreo and pizza induced coma and think “why did I do that? I didn’t even want any of it!”. Or suddenly realizing that you’re somehow in a job, relationship, or other life path that you didn’t ever really choose?
How did you get here? Chances are, you were ignoring your intuition.
Listening to our intuition is something most of us hardly do, because we’ve ben conditioned to trust everyone else’s opinion and advice over our own instincts. But this leads us down a path of total misalignment with ourselves, because we aren’t making the choices that we REALLY want.
So how do we start to listen for (and honor) what we really want? It’s a practice that we must intentionally work on.
From the tiny, daily decisions, to the big, life changing ones, this episode is all about how to listen to your gut, live more intuitively, and trust your own instincts.
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Mentioned in this episode:
THE CONFIDENCE LAB | Your step by step guide to becoming unfuckwithable
UNFCKWITHABLE SHIRT | It’s back! Grab yours before they’re gone!
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46 | Inclusivity, Representation, + Empowerment with Chrissy King
Chrissy Kind breaks down why “empowerment” isn’t empowering if it’s only speaking to one type of person, and how each of us can begin to make the fitness space more inclusive for all communities.
If you Google “fit woman” or “yoga” or “healthy living”, you are almost guaranteed to get a slew of search results that all depict the exact. same. person.
White, young, thin, and wealthy.
This is a MAJOR problem, and one that strength coach and writer Chrissy King is helping address through her work, which is designed to help women of ALL shapes, sizes, colors, socioeconomic backgrounds, races, sexual orientations and ability take up space in ways that are meaningful for them.
If you are a business owner, coach, industry leader, a casual gym goer, or anything in between, this episode is a must listen.
We are discussing why “empowerment” isn’t empowering if it’s only speaking to one type of person, and how each of us can begin to make the fitness space more inclusive for all communities, especially those that have been historically marginalized.
It can be uncomfortable to address, but we all benefit from this important work— in the wellness space and beyond.
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Mentioned in this episode:
IGNITED WOMXN SUMMIT | Come hang with me and Chrissy (and lots more amazing women!) in Seattle on 2/9/19
45 | How to Self Care When You’re Busy AF
No time for bubble baths and leisurely afternoons picking dandelions in the park? Don’t worry: you can still self care like a boss.
No time for bubble baths and leisurely afternoons picking dandelions in the park? Don’t worry: you can still self care like a boss.
This episode shares some of my favorite low-to-no time required tips for getting in meaningful and impactful self care.
I’m sharing ways you can slow down, live lighter, and take exactly what you need, in small, manageable and doable ways.
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Mentioned in this episode:
THE CONFIDENCE LAB | Your step by step plan to becoming Unfuckwithable
Social Media Detox: How to Internet When Everything Sucks
4 | Self Care Beyond the Face Masks
37 | Overtraining: The Signs, the Myths, and How to Avoid it
38 | Befriend your body with Alyssa Chang
41 | Health, Hormones + Healing with Jessica Rothley
44 | The Three Reasons You’re Not Hitting Your Goals
These 3 things are sneaky, subtle, and will undermine even the most well intentioned, enthusiastic and eager attempts to get after what you want for yourself.
In today’s show I’m breaking down 3 of the BIGGEST reasons people end up never hitting their goals.
These 3 things are sneaky, subtle, and will undermine even the most well intentioned, enthusiastic and eager attempts to get after what you want for yourself.
To achieve what you want in life, all 3 of these things must be considered and addressed. They are the difference between having an idea or a goal, and actually making it HAPPEN.
If you’re always setting goals or dreaming of bigger and better things, but really struggle to actually make them a reality, this episode is for you!
Mentioned in this episode:
PRIVATE COACHING IS HERE! Limited spots available, come apply + see if it’s right for you!
THE CONFIDENCE LAB | Your step by step plan to becoming Unfuckwithable
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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42 | Scarcity vs Abundance: The Mindset That Can Change Everything
What is a scarcity mindset? I share ways you can see this self limiting mindset in action in your life, from your bank account to your career goals to your dinner plate.
Today I am talking about one of my favorite mindset concepts and how it impacts our life in big ways and in small ways.
What is a scarcity mindset, and how do you know if you have one?
I share ways you can see this self limiting mindset in action in your life, from your bank account to your career goals to your dinner plate. (And how to start looking at things with an abundance mindset instead).
This is a premise I will surely be building on throughout this show so this is an introductory episode to the concept of scarcity vs abundance and examples of exactly how you can see this in action in your daily life.
Mentioned in this episode:
VIP Club | Join my mailing list
You Are A Badass At Making Money by Jen Sincero
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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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40 | Listener Q+A: “Dear Taylor” Advice Column
I’m pulling a few questions from my She Thrives Tribe (our private Facebook group) about body image, confidence, fitness and life, and sharing my advice.
You remember the Dear Abby column from way back in the day? Well we’re doing my version of that today on the show.
I’m pulling a few questions from my She Thrives Tribe (our private Facebook group) about body image, confidence, fitness and life, and sharing my advice.
The questions we cover in this episode are:
“How do I keep the drive to always be improving my health while also being confident and happy with where I am right now?”
“I love to workout, I love how it makes me feel, but I have a tendency to become obsessive with it. How can I keep it in perspective and keep myself from turning fitness into an unhealthy habit?”
“I have lost a lot of weight (140 lbs), but now I find myself never satisfied with my body. I thought losing the weight would make me more confident. I’ve lost my passion for the gym, which is very weird, but I just feel lost. How do I gain confidence?”
“How do I go about opening up to people around me about how I view myself and how I could use their support to help me be accountable to myself?”
Mentioned in this episode:
SHE THRIVES TRIBE | Join our private FB group
THE CONFIDENCE LAB | Learn how to become unfuckwithable
39 | The Problem with Progress That No One Talks About
37 | Overtraining: The Signs, the Myths, + How to Avoid it
34 | In Pursuit of a Feeling: What Your Cravings Can Teach You
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39 | The Problem with “Progress” That No One is Talking About
The dark side to the "better than yesterday" approach to fitness, health, and life.
For so many of us, "progress" elicits a vision of a linear journey. Like if you just keep showing up, putting in the work, and doing what you're supposed to, you'll arrive at your destination.
We get told to stop competing with others and only compete with ourself, to look at how far we've come, and let that be our guiding light on Progress Road.
We are not only made to believe that progress is equivalent to being better today than we were yesterday, but that real progress is measurable, visible, and can be displayed in a side by side photo on Instagram.
And while I’m always here for growth and improvement of any kind, there is a dark side to this obsession with “progress”, and I’m breaking it down in today’s show.
If you feel like your health or wellness journey has taken a backslide, this episode is a must listen.
Read, share or Pin the blog post version of this episode here.
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38 | Befriend Your Body + Move Confidently with Alyssa Chang
I’m thrilled to share this interview with my friend, @coachalyssachang, where we are talking about all sorts of amazing things regarding fitness, body image, nutrition, confidence, self compassion, and self care.
I’m thrilled to share this interview with my friend, @coachalyssachang, where we are talking about all sorts of amazing things regarding fitness, body image, nutrition, confidence, self compassion, and self care.
Alyssa has a B.S. in Kinesiology and is a Z-Health and Precision Nutrition Coach, and uses her online business to help people get smart about movement, and feel good in their skin from the inside out. Her motto is, “befriend your body and move confidently in your life”, and she embodies that with her focus on self care, self love, and living a happy life.
Visit Alyssa’s BLOG
Follow Alyssa on INSTAGRAM
Check out Alyssa’s SERVICES
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BONUS 3 | Life Update + Chit Chat
In this bonus episode I’m letting you in on some current health struggles, what I’m learning, and how it’s impacting the work I do for you.
This bonus episode is a quick update about my health: I’m sharing some things that I haven’t shared before, the lessons I’m currently learning, how and why all of this is informing my current work and messaging, and letting you in on some current struggles.
37 | Overtraining: The Signs, the Myths, + How to Avoid It
What happens when you take a good thing too far? Are you overtaxing your body between work, personal life, and the gym? I am breaking down what exactly “overtraining” really is, what it isn’t, what some signs and symptoms look like, and how to avoid it.
Your body reads your workouts as STRESS. It doesn’t know the difference between the stress from a heavy barbell, from a fight with a loved one, to a grueling metcon, to the stress from an upcoming deadline. It’s all the same to your body.
And while some stress is good, and exercise can certainly be a stress reliever, in this episode we are talking about what happens when we try to get too much of a good thing.
Adding high intensity or high volume training on an already overtaxed body can do a number on your body’s nervous, endocrine, and immune system, and lead to trouble.
I am breaking down what exactly “overtraining” really is, what it isn’t, what some signs and symptoms look like, and how to avoid it.
Mentioned in this episode:
BECOME A VIP | Join my free weekly mailing list for Self Care September
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36 | 10 Ways to Feel Instantly Better
Looking for a little pickmeup? Want some easy AF self care ideas? Want to feel more content and less stressed right this very moment? Here are 10 super simple ways to feel happier and more confident right now.
Looking for a little pickmeup? Want some easy AF self care ideas? Want to feel more content and less stressed right this very moment?
This episode has 10 super simple things you can do right this very instant (or at least today, or this week) that can get you feeling more confident, happy, and relaxed immediately.
From quick mindset shifts to tangible activities, this list should be a regular must-do to keep you feelin’ GOOD.
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Mentioned in this episode:
BODY IMAGE BOOTCAMP | Free video course
THE CONFIDENCE LAB | A step by step guide to your most empowered self
4 | Self Care Beyond Face Masks: My Top 10 Ways to Self Care
9 | Life Detox: The Clean Outs + Audits Worth Doing
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35 | How to Start: Beginning (or Revamping) Your Healthy Lifestyle
No matter if you’re a newb or a veteran in the health scene, this episode has actionable steps for you to be able to hone your focus, prioritize your steps, and set up sustainable and enjoyable habits (that you’ll be able to actually stick to!).
You know you’re ready to take your health + wellness seriously, but it’s WAY too overwhelming. Or maybe you’ve been at this for a while, but know you need to make a change or step it up, but aren’t sure how exactly to do it.
No matter if you’re a newb or a veteran in the health scene, this episode has actionable steps for you to be able to hone your focus, prioritize your steps, and set up sustainable and enjoyable habits (that you’ll be able to actually stick to!).
From fitness to food to lifestyle factors, I break down how to create your plan of action (or upgrade your current one) to be able to put your health first.
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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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