Explorez tous les épisodes du podcast Fuel Your Strength
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| Beyond Strength: Powerlifting with a Purpose w/ Tamara Walcott | 27 Aug 2024 | 00:54:09 | |
I want you to imagine a heavy deadlift. How challenging it is, the focus needed, to tune everything else out and give it your best. Now, imagine that the barbell weighs over 650 pounds. That is the reality for Tamara Walcott, a world record holder in powerlifting. But Tamara didn't always have this confidence. Having to overcome obesity and single mom guilt made Tamara the inspiring and powerful woman that she is today. Key Takeaways
If You Want to Get Stronger, You Should:
Overcoming Setbacks with Tamara Walcott
Tamara Walcott, the Plus Size Fitness Queen, is a record-breaking athlete, a resilient mompreneur, and a motivation to all. Her journey, marked by her triumph over food addiction and obesity, inspires others to embrace mental resilience and celebrate every victory. In this episode, we explore Tamara's world-record-setting story and join her on a transformative journey. Stay Dedicated To Your Destination, Even If You Can't See It
After stumbling into a powerlifting gym in 2017, Tamara realized that she would have to change from the inside out to achieve her goals. By 2018, she was coming in first place in her first competitions and realized that to take care of others around her, she had to take care of herself first.
Her mindset, mission, and ability to navigate setbacks helped her break an all-time world record while training just three days per week. These traits, combined with her dedication and ability to accept failure as part of the process, have gotten her to where she is today. Your Strength Is Your Sexy
Proving to yourself that you can do something you couldn't do before is one of Tamara's favorite parts of powerlifting. Her mission is to bring more women into the sport and eventually get the deserved recognition from associations such as ESPN and the Olympics.
She works to encourage women to stop letting comparison steal their joy and instead compete against themselves while ensuring they are fueling enough. If you believe in your ability to keep going despite the obstacles in the way, anything is possible.
Are you feeling called to lift something heavy? Share how you are getting involved in the community with me in the comments on the episode page. In This Episode
Quotes
"I think that is the exciting thing about it, is that anyone can be a part of this sport, and not a lot of people know about it yet. Which is why I want to keep talking about it." (5:36)
"You get one minute to do your movement. But that one minute feels like 10 seconds. But it's the best 10 seconds of your life." (17:24)
"Powerlifting literally saved my life." (19:40)
"I think the most common misconception, even when I was heavier, was that I had to eat less in order to lose weight. I had to eat less to be at the body aesthetic that I wanted to be. It's not that you have to eat less, you just have to eat the right things and fuel your body right for whatever your performance is or what your program is." (35:39)
"Failure is a part of the process. It doesn't mean to quit and give up, it means to learn what you can learn and press on." (41:27)
Featured on the Show
Apply for Strength Nutrition Unlocked Here
My Strength Is My Sexy Gym Tour Tickets
Tamara Walcott 641LB Womens Elephant Bar Deadlift Record Video
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Podcast production & marketing support by the team at Counterweight Creative
Rate and review on Apple Podcasts Related Episodes
FYS 378: Powerlifting and Recovery Tips for the 40+ Athlete with Laura Phelps
FYS 344: Body Acceptance & Powerlifting with Christina Malone
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| Boost Your Motivation to Train With This w/ Kasey Jo Orvidas | 13 Aug 2024 | 00:50:45 | |
Whether you are on the client side or the coach side, if you are trying to make positive changes in your life in regard to fitness, nutrition, and your health in general, having strategies to help you take a step forward and get better results is crucial. Having the right approach when it comes to improving your nutrition and fitness, especially when dealing with a lack of motivation or self-sabotage, comes down to the science behind health behavior change. Key TakeawaysIf You Want to Understand Your Mindset Better, You Should:
Kasey holds a Ph.D. in Psychology and is a certified health and fitness coach. She has spent a good chunk of her life developing some serious expertise in mindset and health behavior change. She has transformed hundreds of lives (and minds) in her coaching career, while also being published in multiple peer-reviewed scientific journals for her research exploring the relationship between our mindset and our health and fitness behaviors. The Base of the PyramidYour mindset is the lens through which you see the world through, how you assign meaning to things, and how you make sense of what is happening around you. It is the base of the pyramid for your health and nutrition, which is why it is so essential to understand the science behind making positive changes. When you are able to face mindset challenges, you can start working towards more consistency, more motivation, and ultimately better mindset health outcomes. Not All Sunshine and RainbowsI'm sure you have heard people preaching positivity and mindset in the fitness space, but this is not a show about pushing through negative thoughts. Instead, Kasey Jo wants you to think about the hard stuff and prepare yourself for those inevitable moments when you get tripped up psychologically. Addressing problems from a mindset perspective, whether you are a coach or a client, will help you determine which path will be the most successful in the long run. While truly understanding psychology, mindset, and behavior change is not necessarily the norm, Kasey Jo is working to fix that one person at a time. Are you ready to take a deep dive into the role your mindset is playing in your health and fitness? Share your thoughts with me in the comments on the episode page. In This Episode
Quotes "Really, the stuff we are going to talk about today we are going to talk about from a health and fitness lens, but it can very much so be applied to other areas of your life too." (6:11) "Square one is where you are right now. So, literally, the worst-case scenario is just where you are right now. So the worst you can do is try, potentially be successful, level up, and get to this next spot and this outcome you are looking to achieve. Worst-case scenario you literally are where you are right now." (18:11) "When we are talking about behavior change and longer-term goal pursuit, just visualizing the outcome, just manifesting, is not that helpful. And this is according to the research. What is helpful is sure, do all of that, please do all of that, but then also bring it back to reality. Think about what is inevitably going to get in your way; talk about the barriers, the challenges, and the setbacks. (30:56) "The reality is it is not all sunshine and rainbows all the time when you are working towards something new and challenging and different and trying to make changes in your life that you haven't been able to do before. And recognizing that things are going to be hard helps you have a different lens." (31:25) "If you can't tell, I am extremely passionate about what I do and can really get going on some of these topics. And that is exactly what it looks like inside the program as well." (49:24) Featured on the Show Apply for Strength Nutrition Unlocked Here Health Mindset Coaching Certification Follow Coach Kasey Jo on Instagram Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related EpisodesFYS 410: The Power of Intrinsic Motivation in Fitness FYS 388: Why You're Struggling with Motivation to Workout Blog: 5 Mindset Traps That Kill Motivation
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| Fueling and Fitness for Women: Physiology, Metabolism & the Data Gap w/ Dr. Alyssa Olenick (Part 1) | 09 Jan 2024 | 00:51:47 | |
It is no secret that there are sex differences in fitness and nutrition. However, it might not be what you have been led to believe. Nutrition, training concepts, and fueling your workouts are key aspects to training whether you are a man or a woman. By empowering yourself with evidence-based science, you can take an informed approach to your fitness and strength training. Key TakeawaysIf You Are Interested in the Data Behind Womens Physiology, You Should:
Facing the Facts with Dr. Alyssa Olenick Dr. Alyssa Olenick, or Dr. Lyss, is currently a Postdoctoral research student studying metabolism and menopause. She has a Ph.D. in Exercise Physiology, where she researched metabolism and exercise science in females. Dr. Alyssa is on a mission to redefine evidence-based fitness. She is passionate about science-based nutrition and fitness and how the two integrate so that she can help people become their healthiest selves while chasing their boldest fitness goals. Finding Faith in the Data While it is true that we need better data when it comes to female health in general, Dr. Alyssa says it's not all bad news. She encourages others not to be so critical of science and research until they really understand what it takes behind the scenes. The barriers faced are in part, the reason that we have this gap, but there is some solid data out there that can help you better understand your body and what it needs to succeed. By looking at the research with a lens of what we know, and where we need more information, you can translate that information into practical and usable tools that work for you. Don't Believe Everything You Are Sold Unfortunately, what tends to happen is a 'pinkifying' effect from coaches, influencers, brands, and companies who are trying to put a pretty pink bow on anything deemed 'for women only'. If you can avoid these marketing schemes and focus solely on what the research is telling us, you will see the results you have been looking for. You don't need to engage with these cyclic and hormonal protocols, you just need to adopt proper training and fueling instead. Have you ever been told to do something differently because you are a woman? Share your thoughts with me in the comments on the episode page. In This Episode
"Good education and good training can make all the difference in people's health and life, and so that's kind of just been my philosophy the whole way through." (10:15) "You have always had permission to listen to your body. You have always had permission to just intensity based on perception. You have always had permission to take a rest day if you feel like hot, flaming raccoon trash can garbage. And you have always had permission to fuel yourself appropriately to support your training." (26:28) "There is a difference between sex differences and menstrual cycle differences. Those are two completely different things that we are talking about here." (29:52) "You don't need radically different things. We see this with cycle training and pregnancy and menopause. It's repackaged pinkifyed versions of training that are literally the same thing you probably have boy college football players doing, but in a nice pretty, pink, 'this is safe for you and good for you' package." (36:20) "Whether you think you are an athlete or not, you want your session to give you the things that you want out of it." (45:04) Featured on the ShowApply for Strength Nutrition Unlocked Here Follow Lyss on Instagram Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related EpisodesFYS 393: 3 Ways To Increase Your Metabolism As An Athlete
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| How to Use Tapping for Food Freedom w/ Jason Winters | 20 Apr 2021 | 00:45:52 | |
Society has taught us that emotional eating is bad, and we should punish and restrict ourselves for it. The issue with emotional eating is when we use food as our only tool to cope or celebrate, but it can be part of a normal and healthy way to communicate with our bodies. The truth is, sometimes your body needs to eat emotionally, but it is up to you to distinguish when you are emotionally eating for good and when you are using it as a crutch. Tapping can help you lean into this intuitively so that you can shift your focus away from restriction and towards listening to what your body needs. Key Takeaways If You Want To Try Tapping To Resolve Your Emotional Eating You Should:
Emotional Eating Isn't Always Bad Jason Winters is a Certified Holistic Health Coach, Intuitive Eating Coach, and Gold-Standard Emotional Freedom Techniques Coach. After overcoming his own battle with disordered eating, Jason pursued his passion to serve women and men still suffering from the emotional eating cycle. Now, Jason is on a mission to help empower and free you from the chains of emotional eating, diet culture, food obsession, and body hatred so that you can live your best life possible. How To Get Clear on What You Really Want The path of intuitive eating has changed many lives, including Jason's, but that doesn't mean it comes without its fair share of struggles. Society has forced us to lose our ability to trust ourselves and what the right path for us is, which is why it is so important to get clear on what you are doing, what is working for you, and what isn't. The first step is identifying what you really want out of your life. By holding space for your goals and intentions and doing it on your own terms, you can address your unresolved issues, learn how to acknowledge the negativity you are feeling, and most importantly, let it go. The Beautiful Marriage Between Tapping, Emotional Eating, and Intuitive Eating EFT, or Emotional Freedom Technique, is a powerful stress-relieving technique that combines Chinese acupuncture with modern psychology to address the fear of rejecting diet culture and guide you towards a more intuitive relationship with food. Emotional eating, intuitive eating, and tapping come together beautifully because they help you break down the fear, stress, and anxiety you may be feeling and clear out your emotions. Tapping can help you process your energy and help you feel lighter and more equipped to handle the anxiety and negativity plaguing you. By learning how to better understand your emotions, you can take back the control that diet culture has stripped you of and start listening to what your body needs. Have you ever tried tapping? How has it helped you on your intuitive eating or emotional eating journey? Share which of Jason's nuggets of wisdom touched you the most with us in the comments on the episode page. In This Episode
Quotes "To shift that normal behavior around food, and to then demonize it and to shame people for engaging in it, it is a restriction of something that you want and that you need. And then it just turns emotional eating into a theme." (7:14) "What do you really want? I think that's the biggest thing is identifying what you want, and getting quiet enough to hear the answer of what you really want. Because intuitive eating, and intuitive exercise, and having an intuitive lifestyle, it is really about you." (17:42) "Tapping allows you to come out of control and more into choice. And the way that that happens is when you are tapping on these specific points, you are breaking down the fear." (25:18) "It's not just what we put in our mouth, it is our belief system. We are in choice, our affirmations you chose. So if you use someone else's affirmation, make sure it rings true for you, make sure it is your choice." (31:40) "When we are repeating or you are hearing these statements being made, this anxiety, this anxiety, this anxiety, you are addressing your specific anxiety, I am addressing mine, but we are all working together." (41:52) Featured on the Show Food Freedom Tapping Worksheet EFT: Tapping to End Chronic Emotional Eating Facebook Group Follow Jason on Instagram | Facebook Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 278: Energy Tips For Empaths & Highly Sensitive People LTYB 284: How Neuroscience Can Help You Listen To Your Body with Alyssa Chang | |||
| 3 Pillars of Self-Trust w/ Shohreh Davoodi | 13 Apr 2021 | 00:40:18 | |
Listening to your body doesn't happen through a magic pill or a one-size-fits-all answer. It is about leaning into your self-trust and learning to embrace what makes you uniquely you. But how do we actually do that in a practical, hands-on way? The concept of self-trust is an all-encompassing one that considers a lot of different parts about who you are as a person, which is why it is essential to have the proper framework when diving into these topics. Key Takeaways If You Are Looking To Build Self-Trust You Should:
Learn How To Build Self-Trust with Shohreh Davoodi Shohreh Davoodi is a self-trust coach who created her Three Pillars of Self-Trust Framework to help women overcome fear and self-doubt and become brave by conjuring up the courage inside of them. Her framework combines the three main pillars of self-trust, consciousness practices, care practices, and courage practices so that you can figure out who you are and what you value. The Three Pillars of Self-Trust The first step of self-trust is consciousness. This means having the awareness of the things in your life that you want to change, what is working for you in your life and what isn't, and why. This usually deals with the systems in place in our society that are causing self-doubt, that really has nothing to do with you as an individual. Next comes care practices. While we all know the importance of self-care, Shohreh takes it a step further and includes principles such as intuitive eating, intentional movement, sleep, and organization all as ways that you can care for yourself and let your body know that it can trust you to listen and take care of it. The final piece of the puzzle is courage. Engaging with issues such as activism, setting boundaries, and having a more value-driven life are all ways that you can reconnect with your head, heart, and body, to do the things that make you feel good. It Takes a Village That Stands Together To See Real Change In order to engage more authentically with your own self-trust, you need to dive deep and look some scary stuff in the eye. We cannot self-trust our way into community liberation. It takes better community care and systemic changes so that everybody can have self-trust and a better relationship to food and their bodies. There is no one right way to engage with these practices. By being more understanding and compassionate to the people around you, being in a community that lets you know that you are not alone, and dropping into your body in a time-sensitive way that feels good for you are the best ways to take steps to move closer to deeper self-trust. What is one way that you are going to lean into your courage and let your body know that it can trust you? Share which of Shohreh's tips you're going to integrate into your routine with me in the comments on the episode page. In This Episode
Quotes "My niche is self-trust, but self-trust really encompasses so many different topics and ideas and ways of being in the world. So I can't just talk about self-trust, in talking about self-trust I have to talk about so many other things." (11:10) "Each of these pillars are important and can stand on their own, but they are most powerful when they bridge together. And that is the foundation of self-trust for an individual." (15:01) "Almost all of us have privileges in some places, even marginalized folks have privileges in some areas. So we can't look at the marginalization without also looking at the privilege and how we contribute, knowingly or unknowingly, to the advancement of these systems." (21:03) "So often when someone is struggling to trust their own body, it is actually because they have gotten messages about bodies like theirs, and what a body like theirs should be or should look like or should feel like." (32:06) "For everyone who is interested in building more self-trust, the key to doing that is that you have to get to know you and what you want and what you value." (35:08) Featured on the Show Follow Your Arrow Membership Program One-On-One Coaching with Shohreh Follow Shohreh on Instagram | Facebook | TikTok Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 305: Using Body Language To Understand Yourself and Others Better with Tiff Lee LTYB 262: How To See Value Outside Your Body & Overcome Self-Doubt with Summer Innanen | |||
| Intuitive Eating and Alcohol | 06 Apr 2021 | 00:28:57 | |
Recently I was asked about the place that alcohol has when connecting to your inner intuitive eater. Thinking about alcohol use in the context of connecting to your body and healing your relationship with food is intensely personal, which is why I want to share my perspective with you as someone who has been a non-drinker for 5 years and also as an intuitive eating and nutrition counselor. If you are struggling with substance abuse or are concerned about your relationship with alcohol, please contact 1-800-662-HELP. This episode contains my personal thoughts about alcohol, but at the end of the day, you have the freedom and autonomy to do whatever feels right for you. If you are struggling with substance abuse, please know there is support out there for you, and change is possible. Key Takeaways If You Want To Explore Your Relationship With Alcohol and Intuitive Eating You Should:
The Difference Between Food and Alcohol A common misconception is that food is addictive. In reality, the food 'addiction' you may be familiar with is a result of restriction and the binge eating that follows. Alcohol is different from food in this way. Reducing the amount you are drinking will not cause the majority of people to binge drink because alcohol is not required for survival like food is. Often people are reluctant to cut out alcohol because they are worried they will crave it all the time. Binge drinking and binge eating have different mechanisms and experiences, and it is crucial to understand how restriction with food differs from simply choosing not to engage with alcohol. It's Your Personal Journey, No One Else's A lot of people are concerned about doing intuitive eating 'right'. Intuitive eating is not a set of yes or no rules, it is a set of personal guidelines, and your relationship with alcohol is included in that. I want you to use intuitive eating principles to ask yourself the tough questions and help you gain clarity on your personal experience with alcohol. Do you have a diet mentality when you are drinking? Are you drinking mindfully? Is alcohol your primary coping strategy? By noticing your relationship with alcohol and assessing it, you can understand your own unique relationship to alcohol and if it fits into your intuitive eating journey. Which of the questions I posed to you today got you thinking? How does your relationship with alcohol fit into your version of intuitive eating? Share your thoughts with me in the comments on the episode page. In This Episode
Quotes "There are a lot of questions that come up for people with regard to understanding how restricting food works or bingeing on food works, and how restricting alcohol and binge drinking works, and the fact that those aren't necessarily the same thing." (8:01) "A lot of people will notice that if they start to cut down on their drinking, or they stop drinking altogether, they often don't notice an increased desire or preoccupation with drinking." (13:11) "You may decide that you are making peace with food over here, but when it comes to alcohol, if you realize that you are not enjoying it, that your relationship with it isn't super great, you would rather just take it out for a while, its okay to remove it from your environment!" (15:42) "It's worth considering how these different principles of intuitive eating can apply to your relationship with alcohol and your drinking habits and know that the answers are going to be different for everybody." (24:03) "I hope that this show has given you some questions to ask yourself. I can't promise that it is perfect, I can't promise that my thoughts here are going to be exactly applicable to you. But I think it is really important to go through the questions that I raised in this show and to think about things on a really personal level for yourself." (27:40) Featured on the Show Overcome Emotional Eating Workshop Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 114: Alcohol + Social Pressure LTYB 205: The Great Big Sober Secret with Veronica Valli LTYB 326: Your Body's Changed During the Pandemic… Now What? With Evelyn Tribole | |||
| Getting Back to Exercise Without Feeling Wrecked | 30 Mar 2021 | 00:34:59 | |
Has it been a while since you've worked out, but you have a newly found motivation to get going? Are you diving into a fitness program only to be so sore afterward that it does not feel like it was worth it? Getting back into exercise after the crazy year we had is a great thing, but it needs to be approached in the right way to make sure it is sustainable for you. Key Takeaways If You Want To Get Back into Exercise Without Feeling Wrecked, You Should:
Ditch The 'All or Nothing' Mentality When getting back into movement and working out, the first step is to get rid of the 'all or nothing' mindset that fitness culture has ingrained in us. Instead of going so hard once a week that you have to 'toilet trust fall' for the rest of the week, focusing on a daily movement practice is a much more sustainable and enjoyable way to ease yourself back into exercise. Your body needs support when getting back into movement, which is why you need to integrate taking care of yourself into your daily routine. If you are ready to get reacquainted with a daily commitment to move your body, however, that looks and feels for you, a sustainable approach is the best way to honor your body's signals. Start Where You Are Now We are coming out of a whole year of the world being flipped upside down. The amount of stress you have been under, your daily routine, and your sleep can all affect how ready your body is to get active again. The high-intensity workouts that you may have done in the past might not suit your body's current needs. It is essential that you modulate your intensity and volume of workouts and listen to the signals your body is sending you to properly heal your tissues and address the issues you are feeling. By listening to your body and taking the time to properly recover, you can get active again without wrecking yourself so that you can be more consistent, enjoy the benefits of your workout, and have fun while still challenging yourself. Physical activity can be a fun, challenging, and positive experience if you approach it the right way. By shifting your mindset away from the 'all or nothing' mentality, modulating your intensity and volume, and focusing on your tissue recovery through nutrition and awareness, you can harness your good intentions and get active again. Are you ready to take your motivation to get active again and implement it in a safe, healthy, and fun way? Share what your daily movement commitment is with me in the comments section on the episode page.
In This Episode
Quotes "I want you to start thinking about movement being more of a daily commitment instead of a once-a-week smash fest which then you can't move for the next five days and your body is so painfully sore that every step you take feels super painful." (9:02) "We have been taught by fitness culture in general that if it is not intensity level 10, that it was no good and we got no benefit from it. Which is absolutely not true." (12:10) "You need to think about what is leading up to me getting more active again and are there things I should probably deal with with my body?" (21:08) "What I am seeing a lot in the community is still an under-eating situation. It's like an under-eating, under-recovery situation, and that is not going to help with your recovery." (28:29) "Recovery is a part of the process, and if you are coming out of a period of less activity, it might be something you need to think a little bit more about." (30:06)
Featured on the Show Join the CORE 4 Program Waitlist Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 319: Why Fitspo Needs To Die LTYB 129: How Mobility Can Help You Unlock Your Inner Power with Jen Esquer LTYB 055: How to Stand for Better Health Kelly & Juliet Starrett | |||
| Your Body's Changed During the Pandemic...Now What? w/ Evelyn Tribole | 23 Mar 2021 | 00:52:09 | |
We are now over one year into the global pandemic. While there is a sense of excitement and hope around seeing friends and loved ones who we have been absent from this past year, there is also a lot of anxiety around seeing people after your body has changed. Today the living legend Evelyn Tribole is here to share some of her best advice on these topics and help you navigate the world and your body in a post-pandemic situation. Key Takeaways If You Are Anxious About How Your Body Has Changed Throughout The Pandemic, You Should:
You Are More Than a Body Nobody in the world has more experience in intuitive eating and the anti-diet space than Evelyn Tribole. Co-creator of the Intuitive Eating Framework, which was introduced into the world 25+ years ago, Evelyn is a wealth of wisdom when it comes to connecting and honoring our bodies. Surviving Is Something To Be Proud Of The first thing Evelyn wants you to remember is that regardless of your body changing over the last year, your body also survived a pandemic, which is an amazing accomplishment. As we start to navigate the new social norms, it is an opportunity for us to change the narrative and move past the body objectification that has been a toxic part of our culture. You are so much more than a body. When it comes time to reconnect with those we have not seen in a while, it is essential to set boundaries within your bandwidth and focus on the connection we have been missing from others, not the judgment of other people's bodies. By being consistent and reinforcing your boundaries around conversation, you can normalize the accomplishment of simply surviving the global pandemic. Being Kind To Your Body Going Forward When was the last time you asked yourself if you have been kind to your body on a biological level? While it is instinctual to use food restriction as a means of control when so much of our world is out of our control, dishonoring your hunger through restriction disrupts your cells on a biological level and ruins their trust in you. Being consistently kind to your body in acts of predictable nourishment can help you cultivate trust between you and your cells. Diet culture tells us that we need to outsource our nutrition decisions. Evelyn wants you to challenge yourself instead to tune in to how your body responds, which can be a beautiful adventure. You can stop the legacy of diet culture at your own kitchen table and take back some of the agency and hope we have been missing to bring your family and community into a healthier and more supportive post-pandemic world. How do you feel about the potential to see people again and reestablish connections once it is safe to do so? Which of Evelyn's tips are you going to integrate to ease your anxiety and nourish your body with consistency? Share your thoughts on how your body has changed throughout the pandemic with me in the comments section of the episode page.
In This Episode
Quotes "Looking at yourself and that there might need to be some grieving that needs to take place. For this relationship and how it used to be, grieving for the time spent in pursuit of things that are no longer serving you, that you have found actually hurt and harm you. There might be anger with that, there might be sadness with that. And it is giving yourself the space and time for that." (14:04) "Our biology has a mind of its own, and it disrupts trust every time you mess with hunger." (20:05) "They can say all these sweet words of compassion and self-love, but at the end of the day, if you are still cutting your calories, your cells at a biological level are going to have a reaction to that." (27:52) "Intuitive eating is not pass or fail, it is a journey of learning and discovery." (38:15) "You need to go through the wobble to discover the connection with your body. I can guide you to some practices to help you figure it out, but it is going to take you connecting and checking in." (45:16)
Featured on the Show Enroll in the Free Food Freedom Mini-Course Here Intuitive Eating for Every Day by Evelyn Tribole Intuitive Eating 4th Edition by Evelyn Tribole and Elyse Resch The Intuitive Eating Workbook by Evelyn Tribole, Elyse Resch, and Tracy Tylka Join the Intuitive Eating Online Community Here Follow Evelyn on Instagram Fearing the Black Body: The Racial Origins of Fat Phobia by Sabrina Strings Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 275: The Anti-Diet Approach To Eating with Evelyn Tribole | |||
| How To Make Intuitive Eating Practical | 16 Mar 2021 | 00:37:06 | |
One of the most common questions I receive is how to actually put intuitive eating practice into your real life. We can often get hung up on the rules and restrictions of diet culture that we feel lost without them and unsure of how to move forward on our intuitive eating journey. Today I am here to give you practical advice for implementing intuitive eating into your everyday life. Key Takeaways If you are looking to include the practice of intuitive eating into your life you should:
You Were Born an Intuitive Eater Intuitive eating may sound simple, but it's not easy. In short, intuitive eating is just eating! You were born an intuitive eater, sensing when you are hungry and what satisfaction feels like. However, the way you have been socialized has shaped how you interact with food, to the point where many of us don't know how to trust and listen to both our brains and our bodies. Intuitive eating is about simplifying your eating habits and guidelines so that you can find the overlap between listening to your brain and your body to make intuitive eating decisions. Practical Advice for Implementing Intuitive Eating in Your Life Building healthy habits is the key to changing your internal landscape when it comes to food and learning to listen to your body's signals. You don't need to be mindful 100% of the time, but even a small amount of awareness can be powerful when embracing intuitive eating. Starting from a place of mindfulness, taking it one principle at a time, and planning your meals in a way that fits in with your lifestyle are all great ways to start checking in with yourself and selecting your food choices based on a more internal approach. Which of my tips have you tried? What have you noticed? Share your thoughts and experiences with me in the comments on the episode page.
In This Episode
Quotes "We have become so accustomed to interacting with food in that way, that when we present intuitive eating as eating without all of the rules, and restrictions, and regulations, and calculations, and computations, and logging, and everything, it kind of breaks your brain a little bit." (6:08) "Here is how I sum up intuitive eating. It is where you use both your brain and your body to decide what to eat." (10:29) "In mindful eating, what we are really trying to do is to build awareness of what we are doing, because a lot of our eating is very automatic." (22:53) "You are not a short-order cook… and you shouldn't have to be one in order to make intuitive eating work for you. Remember we are trying to simplify things." (30:47) "It is okay to repeat meals, it is okay to use convenience items, it is okay to use dry goods from your pantry, it's okay to use frozen foods. We have to let go of some of the stigmas around that stuff." (35:41)
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| Is It Wrong To Want To Lose Weight? | 09 Mar 2021 | 00:37:00 | |
We have been told for our whole lives that our weight equals health which equals our worth. Have you ever stopped to ponder how this diet culture mentality has been engrained into our relationship with our bodies and our health? Just because diet culture tells us that thinner equals healthier, it does not mean it is the truth. Key Takeaways If You Want To Start Asking Yourself The Important Questions, You Should:
Fuck the Scale I used to let the number I saw on the scale completely dictate if I had a bad day or a good day. Like so many women out there, I had a toxic relationship with the scale, and I thought that if I could achieve my 'goal', I would be happy. This obsession extended into how I viewed other people, and I was buying into the story that intentional weight loss via restriction was the only path. Weight loss can be a beneficial byproduct of improving your health, but it is not the only measure that matters. Gaining health is about feeling better in your body at whatever size, instead of the number on the scale. How To Find Sustainable Health When people prioritize their health, they often assume that it is the weight loss that makes them feel better. In reality, it is the habits, behaviors, and changes you are making in your life that make you feel better, and weight loss can sometimes be a byproduct of those healthy habits. It is not inherently wrong to want to change your body; you have the autonomy to do what feels right for you. But to make health changes work for you, think about how you can stay focused, how you want to feel, your deeper why, and the habits you can commit to consistently. Instead of forcing yourself to stay motivated based on the number on your scale, focus on how you want to feel in your body, and you can gain truly sustainable health. What did you think when you read the title of today's podcast? Share your gut reaction with me in the comments on the episode page.
In This Episode
Quotes "When I criticize the diet industry and diet culture, I am not criticizing the individual dieter, the person who goes on the diet. Because they are simply trying to exist in a system that is constantly reinforcing that weight loss is 'the path'." (10:41) "It's not even normal in our world to think about 'well, what else is there besides weight loss?' because that is the only thing that is ever presented to us from the diet industry." (15:22) "There are often times lots of changes that people were making, but they go back to it being the weight loss that helped them feel better. When in fact, a lot of the time it was the behaviors and habits they had changed that were actually making them feel better and improving their quality of life." (23:01) "We need to connect to how we want to feel because feelings drive actions." (25:26) "We need to consider that when we gain health, weight loss is sometimes, but not always, an outcome. And losing weight doesn't always automatically confer better health." (35:57)
Featured on the Show Join the Tune In Membership Here Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 304: What is Gentle Nutrition? (Intuitive Eating Principle 10) | |||
| Why I'm Not Paleo Anymore | 02 Mar 2021 | 00:49:24 | |
Do you remember when I used to be 'Stupid Easy Paleo'? A lot of you are curious as to why I am no longer paleo and the complete rebranding I did in 2018. So, I decided to share my real, truthful, nitty-gritty story with you all for this week's episode. Key Takeaways If You Are Starting To See The Cracks In Your Own Relationship With Food and Diets You Should:
How I Got Here In 2018 I had a realization. I realized that I had been carrying my disordered eating and relationship with my body through the various stages of my life, masking it with different diets and exercise regimes. When I first heard about paleo in 2010, my most significant thought was 'will this help me get smaller?'. While I did learn some good things from paleo, over time, the rules, restrictions, and arguments I had with people about whether or not something 'is' or 'isn't paleo was making me exhausted. That's when I realized something had to change. Restriction Isn't Helping Anybody The more I learned about the origins of diet culture and the harm that comes from approaching 'taking care of our health' in a way that is restrictive and an all-or-nothing mentality, I knew I had to burn what I thought I knew down to the ground. When you are able to take the guilt and shame out of your relationship with food and stop thinking about food 24/7, you can come back to yourself. You are always and have always been worthy no matter your body size or appearance, and my mission is to help you get back to being the intuitive eater that you were born as. Do you see yourself reflected in my story? How is your story different than mine? Share your thoughts with me in the comments on the episode page.
In This Episode
Quotes "We always have a choice. We are faced with new information all day, every day, and we get to decide how and if we want to incorporate that information into our new viewpoint of the world and our perspective." (3:32) "I feel like I wasn't living my life because I was so invested in dieting, and shrinking myself, and making myself smaller." (12:41) "This is when I started to become aware of the fact that my thinking around food was occupying a lot of my time. Prior to that, it was just something that happened, I didn't have that outside looking in awareness of 'this is kind of fucked up'." (23:53) "I started to learn about bigger issues, things like diet culture. And then it all started to make sense." (33:38) "I think that is my biggest point to you today, is learning to find the wiggle room, removing the guilt and the shame, recognizing that some of these smaller dietary choices are not going to cause you some kind of crazy significant harm." (44:42)
Featured on the Show Join the Tune In Membership Here Instead of Weight Loss, Focus on This Blog Post Jamie Scott P3 Athletica Website Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
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| Hungry For Change: When Too Much Info Is Too Much | 23 Feb 2021 | 00:34:55 | |
I want you to think back to 2011. What were you doing a decade ago? I was unhappy with different aspects of my life, feeling restless, and starting to think I should do something else. It took me two years, but in 2013 I changed my career and haven't looked back since. If you have an inkling that something isn't quite right in your life but are getting stuck on the road to making that change, this is the episode for you. Key Takeaways If You Want To Get Out Of the Information Overload Stage You Should:
Finding Your Intuitive Eating Sweet Spot When making a change in your life, big or small, there is a tendency to get caught up in the learning phase. Often we don't want to jump into something until we feel 100% ready, but the truth is that if you wait to feel completely ready, you will be waiting forever. Diet culture tells us to outsource our health decisions which creates a 'one size fits all' approach to our bodies. This is simply not the case, and intuitive eating encourages you to find the sweet spot between those external values and your own body's attunement. While information can help you prepare for this next phase of your life, it is important to remember that you need to find the middle ground between preparing and actually taking action. The 6 Stages of Change Consuming information makes us feel like we are doing something when it is really aiding us in procrastinating on making the change we are contemplating. There are six stages of change, and it is important to be honest with yourself about what stage you are at and remember that after every speed bump comes a new cycle. Doing your research is great. But when you are able to take the information you have gathered and challenge yourself to take action, that is where the real magic happens. Intuitive eating is a combination of active learning and experiential learning, and it's up to you to get out there and do the thing. What stage of change do you feel that you are at with your relationship with food? Let me know in the comments on the episode page.
In This Episode
Quotes "There are so many places that you can get stuck, and one of them is information overload." (2:02) "How can we find that middle ground? How can we find the overlap? That is really why putting intuitive eating principles into practice is so important, because it helps to combat only loading yourself with information." (13:22) "Where are you at with your own relationship with food and coming to a kinder place that isn't so 'all or nothing'? I want you to think about that." (21:48) "At the end of the day, you can read the book, you can read the workbook, you can listen to all of the podcasts, you can read all the anti-diet books, you can do all of that. And some things may change...but intuitive eating by its very nature is an active experiential process." (24:42) "Give yourself grace, it is a process. If you feel like you are going to wait until you are 100% ready, you are going to be waiting forever." (30:28)
Featured on the Show Join the Tune In Membership Here Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 304: What is Gentle Nutrition? (Intuitive Eating Principle 10) LTYB 257: Taking A Good Look At Your Relationship With Food with Rachel Dash-Dougherty | |||
| Is Body Positivity for You? | 16 Feb 2021 | 00:31:10 | |
There is a big difference between feeling positive about your body and the body positivity movement, but it can be a very nuanced topic to understand. While diet culture is part of a more extensive set of oppressive systems to people with marginalized identities, the body positivity movement has moved so far away from how it started. Social justice and body positivity are heavily intersected, and it takes some time to unpack just how deeply that runs in our society. Key Takeaways If You Want To Understand The Difference Between Body Positivity and the Body Positivity Movement, You Should:
The Difference Between Body Positivity and Systemic Oppression The body positivity movement has started to center around people who don't represent the individuals that this movement was really created by and for. Although originally created for people in marginalized bodies, we have seen a change in the 'face' of body positivity shifting away from marginalized bodies and towards others that are co-opting the movement. While it is still totally possible and common for people in straighter size bodies to dislike their bodies and relationships with food, it is not the same as experiencing the kind of systemic discrimination and oppression that people in larger bodies experience every single day. What You Can Do To Stop the Co-Opting There is still judgment for people in larger bodies who embrace the body positivity movement in the same way that people in non-marginalized bodies do. By being clearer and discerning with the terms that we use on social media and in real life, we can stop the systematic oppression found in the body positivity movement and start including the people who might not look like you. With some learning, some listening, and some questioning, you can start to peel back the layers of the body positivity onion and understand the time and place of these hard things. How are you going to dig deeper into the differences between body positivity, fatphobia, and the systemic oppression of marginalized bodies? Share your thoughts with me in the comments on the episode page.
In This Episode
Quotes "It is kind of important to bring up this idea of co-opting, and how it removes the emphasis away from the people or the concepts that it was really designed to support." (7:52) "You start to see that predominantly thin, white, young, cisgender people who are being featured as the 'faces' of body positivity. And that is so different from the origins of the fat acceptance movement." (15:46) "What I am trying to say in this episode is that yes, you may have negative feelings about your body. Even if your body is very thin, you may still have body dysmorphia, you could still have an eating disorder, you could still have disordered eating, you could still not like your body. But it's still not the same as experiencing the kind of systemic discrimination and oppression that people in larger bodies experience every single day." (19:10) "There is a difference between feeling bad about your body and experiencing systemic discrimination." (22:23) "I don't want you to just listen to me; I want you to really go seek out and follow and listen to people who are in larger bodies as a start." (27:44)
Featured on the Show Join the Tune In Membership Here Fearing The Black Body by Sabrina Strings Fat Is a Feminist Issue by Susie Orbach Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 313: How To Stop a Bad Body Image Day in Its Tracks with Brianna Campos LTYB 320: Why You Can't Shame Yourself Into Changing Your Body LTYB 302: Finding Joy & Acceptance in Fitness for Every Body with Kanoa Greene | |||
| The Mindset to Do Hard Things w/ Allison Grubbs | 19 Dec 2023 | 01:14:59 | |
Allison Grubbs seemingly came out of nowhere when it comes to rucking. Last year, she participated in her first GORUCK selection, and this year, she finished the GORUCK Selection as the only participant left standing. Allison's insight, wisdom, and mindset got her to where she is today, and she brings along a message of hope and tranquility that is incredibly inspiring. Key Takeaways
If You Want to do Hard Things, You Should:
Doing the Hard Stuff with Allison Grubbs
Allison Grubbs is an endurance athlete and adventurer who is only the second woman ever to complete GORUCK Selection. Her journey from a self-proclaimed 'average' swimmer as a child to where she is today is a testament to her incredibly strong mindset and determination. Cool, Calm, and Collected
Allison spent her childhood and teenage years swimming but never considered herself an athlete. Even today, she does not identify with the elite athlete status that her achievements have brought. Through a calm, cool, and collected mindset, Allison has shown that she knows how she operates and runs towards that any chance she gets. Her goals are to finish, keep moving, and be calm in stressful situations. She hopes to be a role model for other 'badass babes' in her community. Chill Out and Enjoy the Moment
Allison and I have a lot of parallels in our stories. But what I find so remarkable about Allison is how she stays calm under pressure, knows herself, and goes for what she wants.
If you have a big dream or a big goal, Allison is proof that it is totally possible to achieve anything you put your mind to. Her personal process and fitness journey inspire anyone who knows it, which is why I brought her to the podcast today so that you, as the listener, can get to know her strength firsthand.
How does your mindset impact your goals? Share your thoughts with me in the comments on the episode page. In This Episode
Quotes
"As I have progressed in the endurance events, endurance community, it's just forward movement. Thats how I think of it now." (24:02)
"Most of the time, I just want to finish. That is almost always my goal, is just to finish something." (30:31)
"Everyone asks after that, 'Why did you quit?'. Honestly, I have no idea. I was just really okay at that moment with being done and letting her go." (50:43)
"Part of this year that was so stressful was knowing that I could do it, but always feeling like nothing was good enough." (54:04)
"There is so much community support. I feel like these are my people. I don't know why, but they have accepted me, so it just feels right, it feels good." (1:04:03) Featured on the Show
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| Why You Can't Shame Yourself Into Changing Your Body | 09 Feb 2021 | 00:36:53 | |
Are you feeling shameful around your body and trying to use that shame as a motivator to make changes? I have some bad news for you; it is not going to work. Shame not only has a profoundly negative impact on our mental health, but it is also harmful to how we see ourselves as people and our ability to make long-lasting change. Key Takeaways If You Want To Stop Shaming Yourself Or Letting Others Shame You, You Should:
Why Shame Doesn't Work Shame comes from a very internalized place of believing that you are inherently flawed. Shame is different from guilt, which is a contextualized feeling about something you did rather than who you are. Shame is scientifically proven to be a debilitating emotion that can come from external and internal narratives that are systematically pushed upon us. Shame, especially when it comes from the outside, negatively impacts how we see ourselves as people, and makes us hide, get smaller, and remove ourselves. How To Create Sustainable Change Shaming yourself or hating yourself into change simply does not work and can greatly impact how you see yourself and others. Social media and the patriarchy are only exacerbating this issue, which is why it is essential to treat yourself with kindness and approach change in a way that feels good to you. Instead of operating from a place of shame, challenge yourself to create change in a way that feels sustainable and good. Block that body-shaming Instagram account, stop engaging with 'concern trollers', and get curious about where your thoughts are coming from. When you have patience with yourself and stop linking your self-worth to your body size or shape, real change can happen. Are you ready to stop using shame as a motivator, only to end up feeling worse about yourself? Share how you are going to tweak your mindset away from shame with me in the comments section of the episode page.
In This Episode
Quotes "Shame is a normal human experience, but this chronically feeling shameful can be really harmful for our health, especially the mental health aspect of our overall health." (14:30) "That was so powerful, and really put it into perspective of why shaming people for their bodies does damage, and why shame for ourselves is really something to investigate and heal if it is persistent." (16:47) "Guilt may be more powerful in terms of helping us make change, and maybe less harmful to us if we are really able to make things right. But shame, especially when it comes from other people, is so damaging to us, and it can be really harmful to our health, really harmful to our mental state, and really harmful to how we see ourselves as people." (20:59) "Thoughts affect feelings and feelings drive our actions. So if you feel guilty, or shameful or shitty, generally speaking, how do you act or react? It is typically not going to be a change you feel really great about." (30:24) "Getting clear about a motivator in your life that is coming from a place of expansiveness, possibility, curiosity, growth, and transformation is far more powerful than hating yourself into change." (34:59)
Featured on the Show Join the Tune In Membership Here The Scientific Underpinnings and Impacts of Shame Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 318: How Diet Culture Fails Us LTYB 313: How To Stop a Bad Body Image Day in Its Tracks with Brianna Campos | |||
| Why Fitspo Needs To Die | 02 Feb 2021 | 00:37:41 | |
When you think about diet culture, do you think about how it has affected your relationship with fitness? Often times we focus on how diet culture impacts our relationship with food, but it also has a profound effect on our connection to exercise and fitness. The fitspo mentality promotes a narrow ideal that is widely unachievable, keeps us stuck in the patriarchal system of having to prove our worth, and harms us by taking us further away from listening to our bodies. Key Takeaways If You Are Ready To See Fitspo Die You Should:
The Real Meaning of Fitness Dan John defines fitness as your ability to do a task. That's it. Nothing about the way you look, the amount of muscle you have, or your ability to look like the 'fit' people you see on Instagram. Society has adopted coded language around fitness that seeks to limit and control a woman's ability to show up in a certain way when it comes to fitness. In reality, you can include movement in your life in a way that is healthy for you right now and has no connection to the way you look. Your relationship with exercise should bring you satisfaction and make you feel good in your here and now body without the pressure of intentional weight-loss or body changes. How Fitspo Harms Us Fitspo harms us in more ways than one. Firstly, it promotes a narrow and privileged version of a certain 'look'. It also promotes a 'no days off' mentality, that scares us into believing that if we rest, we are not worthy, are not strong, or are going to lose our gains. This is simply not true and keeps us stuck in the mentality of proving our worth and exercising solely to change the way our bodies look. One of the biggest ways fitspo harms us is by preventing us from listening to our bodies. Your body will tell you if it needs rest and if it is enjoying the type of movement you are engaging with. While getting to know your body in the physical exercise capacity is very personal and takes time, listening to your body's signals is the only way that you are going to get over the fitspo mentality. Are you ready to embrace a version of fitness that is accessible, inclusive, and doesn't focus on changing your body? Share how you are embracing movement for the sake of movement and rejecting the fitspo life in the comments section of the episode page.
In This Episode
Quotes "Diet culture doesn't just impact your relationship with food, it also has a prevalent impact on how we see fitness talked about, displayed, and some of the mentalities that are related to fitness." (3:01) "Dan John says fitness is your ability to do a task, so right there, your ability to do a task, your ability to complete a specific physical task typically is what fitness really is. And yet we as a society constantly reduce fitness to a look." (7:49) "If you are pursuing a specific type of fitness because there is a promise of a specific aesthetic look, is that actually 1) realistic for your body type? And 2) is it actually really bringing you a sense of fulfillment?" (12:45) "It's worth thinking about how pushing through and saying 'I can't take any days off, I am not allowed a rest day if I take a rest day I'm lazy, I'm a loser, I'm a slacker, I'm going to lose all of my progress', how does that mentality keep us from really tuning in and listening to our bodies?" (24:00) "The other way that fitspo harms us is it takes the emphasis off all of the other reasons why exercise can be fun and beneficial that have really nothing to do with weight loss or body size control." (28:55)
Featured on the Show Join the Tune In Membership Here Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 318: How Diet Culture Fails Us LTYB 302: Finding Joy & Acceptance in Fitness for Every Body with Kanoa Greene LTYB 295: Changing The Way You View Fitness with Simone Tchouke | |||
| How Diet Culture Fails Us | 26 Jan 2021 | 00:44:45 | |
Diet culture is a symptom of an oppressive system that underpins so many of the ways we show up in the world. It prevents us from being present, enjoying the people we love and the things we enjoy, and stops us from caring for ourselves. Although we do not consent to diet culture, we have to deal with the fallout of generations of both men and women playing into the 'rewards' of diet culture, while ignoring all of the risks. Key Takeaways If You Are Ready To Reclaim What Diet Culture Has Stolen From You, You Should:
What Diet Culture Steals From Us Diet culture keeps us small in every sense of the word. It keeps us striving for an unattainable and constantly changing body ideal, it keeps us distracted and dulled from using our power, and it keeps us from enjoying life experiences and the people we love. We were not put on this Earth to achieve a perfect body and then die. Often we don't even realize what diet culture is stealing from us because we are so immersed in it. I guarantee that when you look back at your life, the people you love will not remember if you have cellulite, they will remember how you made them feel and the memories that you were able to enjoy together. The Real Risks of Diet Culture Diet culture doesn't just make us play small or hold back on our dreams and chase impossible body ideals; it can actually take our lives from us in every sense of the world. Eating disorders have the highest mortality rate of any mental illness out there, but the corporations and companies that fed us this swill only focus on diet culture benefits, not the downsides. Unpacking and unlearning diet culture takes time and requires self-compassion and connection. While it is not going to happen overnight, just understanding the risks that are very real if we continue to let diet culture perpetuate our lives is a great first step. Are you ready to stop letting diet culture steal your zest for life? Share which of my suggestions you are going to implement to step away from diet culture and reclaim the things that diet culture has stolen from you in the comments section of the episode page.
In This Episode
Quotes "I think we need to name how we are harmed by diet culture in these ways, how diet culture has failed us." (13:59) "Diet culture makes us play small and it makes us hold back on our dreams." (17:39) "Diet culture steals our life from us, it makes us pull back from having the experiences and participating in all of the things that we love, the people we want to be with. And those are really the experiences that stick and that matter." (21:34) "When you decide to start unpacking diet culture and start moving away from these practices in your own life, you need support. Do not do this on your own because you will quickly become overwhelmed and subsumed by this larger dominant system." (32:17) "The toll that diet culture is taking on us is heavy, and the corporations and companies and diet industry, they are not forthcoming about the risks, they are not forthcoming about the downsides." (34:06)
Featured on the Show Join the Tune In Membership Here National Eating Disorders Association Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 317: Diet Culture and the Patriarchy LTYB 316: What Food Freedom Is (And Isn't) LTYB 298: How to Show Up More Authentically with Grace Edison | |||
| Diet Culture and the Patriarchy | 19 Jan 2021 | 00:35:09 | |
Have you ever stopped to consider that dieting and the diet industry work to keep us busy and distracted as a result of the patriarchy? The constant pursuit of body perfection tries to keep us spinning on a hamster wheel so that we do not have the time or energy for anything else, and that needs to stop now. Key Takeaways If You Want To Start Uncovering How Dieting and the Patriarchy You Can:
The System Was Built To Make Us Fail When we are preoccupied with the scale and food restrictions, we shrink ourselves literally and metaphorically. The ideal body comes from decades of the patriarchy that is reinforced by everything around you. The system is designed to oppress women-identifying folks, while the ideal body keeps changing. The time, resources, and attention that pursuit of body perfection takes is just simply not worth it. It is about damn time that we get off this hamster wheel and focus on something other than our bodies. Reinvesting Your Energy How often do you compliment someone on their looks as the first thing you say about them? Can you imagine how much time and energy you could get back if you started questioning the influence of the patriarchy on our endless pursuit for body perfection? Instead of focusing on what could go wrong or what you could miss out on if you start feeding into this internalized intersection of diet and the patriarchy, think about all the things you could gain if you stopped focusing on controlling the way you look. I truly believe that we were not put on this planet to work ourselves to achieve the perfect body. Your energy, your spirit, and your magic could all be being wasted on the patriarchal view of body perfection, and you are worth so much more than that. How are you working to stop internalizing and perpetuating the intersection of diet culture and the patriarchy? Let me know how your challenge went this week in the comments section of the episode page.
In This Episode
Quotes "Dieting for the sake of body perfection keeps us distracted from everything else going on in the world because it is all-consuming." (6:15) "We have this constantly being reinforced to us from a very young age that if we look the part if we look a certain way like these body ideals and beauty ideals, that we will be more worthy, that we will be better people. And it is absolutely a tool of the patriarchy." (11:58) "Because of body diversity, some people in larger bodies are in great health, just like some people in smaller bodies are in terrible health." (19:06) "We live in a patriarchal society, we live in a fatphobic society, we live in a white supremacist society, where all of these things are consistently reinforced. So it is not our fault." (22:42) "How can you take your idea of worth, your own worth or what you appreciate about someone else, and expand that? What energy would that buy you back?" (27:14)
Featured on the Show If you're ready to get free with food and fitness, check out the Tune In Membership More Than A Body by Lindsay Kite & Lexi Kite Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 316: What Food Freedom Is (And Isn't) LTYB 214: 6 Reasons BMI is Bullshit LTYB 313: How To Stop A Bady Body Image Day In Its Tracks with Brianna Campos | |||
| What Food Freedom Is and Isn't | 12 Jan 2021 | 00:33:06 | |
Finding true food freedom is a nuanced discussion that has roots in many important conversations. The patriarchy, race, gender, body autonomy, and diet culture are just a few of the systems involved in bringing awareness to the food you are eating and how you are treating your body. Key Takeaways If You Want To Find Food Freedom You Should:
Listening To Your Body's Signals I want you to feel the freedom to question what we have been taught about the 'right way to eat'. Mindful eating is a great place to start, and it can help you relearn how to connect with yourself and what you enjoy. Nutrition from a non-diet perspective may seem like a strange concept, but it is only by raising your awareness and opening the door that you can stop pursuing perfection and start listening to your body's signals. What Is Food Freedom? Food freedom does not mean restricting yourself, going back to eating 'regularly', and then if you begin to feel yourself 'falling off the wagon' or 'losing control', that the solution is to go back to the restriction. Food freedom is embracing the freedom to eat foods that make you feel good, that are enjoyable and satisfying, and are without unnecessary restriction. Food freedom means eating in a way that enhances your life, and that is helpful to your mind, and body, and emotions, and spirit, and culture. Health Over Perfection Young girls should not be growing up in a diet culture, fatphobic world. You are inherently worthy and valuable no matter what, and we deserve better than a lifetime of hating our bodies and thinking we are worthless because we don't fit the mold. Instead of focusing on intentional weight loss, I challenge you to focus on embracing health-promoting behaviors. The pursuit of perfection isn't getting you anywhere, and it is time to stop denying our own magic just because we don't fit the mold diet culture has laid out for us. What conversations are you excited to have in 2021? Share your thoughts with me in the comments on the episode page.
In This Episode
Quotes "The freedom to eat foods that make you feel good, foods that are enjoyable and satisfying, the freedom to eat without extremes, the freedom to eat without unnecessary restriction, the freedom to eat in a way that is enhancing to your life and not detracting from your life, the freedom to eat in a way that is helpful to your mind and your body and your emotions and your spirit and your culture, the freedom to eat foods that are important from your culture… that's what I mean by food freedom." (9:31) "No matter what body you are in, no matter your health status, no matter your size, no matter your ability or disability, you f*cking deserve respect, and you need to give other people respect in return." (12:25) "Can we individually think about our food behaviors and practices and what we eat, while also holding that there is also a larger context? That is going to be really important going forward." (15:18) "We only get one shot at this life, as we are right now, and to live with such dissatisfaction of our own magic, and our own gifts and talents and worthiness because we don't have perfect bodies, crushed me. And at that moment I said, 'you know what, this has to change'." (25:52) "If I am critical on this podcast of diet culture and the influence of the patriarchy on how we live our lives, especially as women, it is not a criticism of you as an individual." (29:53)
Featured on the Show If you're ready to get free with food and fitness, check out the Tune In Membership Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 2020 Surprising Lessons Learned and a New Season Preview | 05 Jan 2021 | 00:26:16 | |
With the new year here and 2020 in the past, I'm looking both back and ahead. In this solo episode, join me as I share three lessons I learned during the challenges brought by 2020, the top five episodes of last year, and a sneak peak of what's to come in a new season of the podcast starting next week. Key Takeaways
Top 3 Lessons from 2020 There's so much to be said about 2020. A year of so much unexpected change, upheaval, loss, and sadness. I learned a lot about having to be flexible, the challenge of holding competing emotions simultaneously, and the importance of creating meaning based more on what comes from inside when I ask questions. It was not easy. By no means did I shine at these lessons like a star pupil. Quite the contrary. It's all messy. My hope is that these lessons will resonate for you or at the very least, help you see things from a different perspective. Dismantling Diet Culture The top five podcasts of last year definitely had a theme: diet culture...specifically looking at diet culture from many angles and seeing the need to move toward a kinder, more compassionate, and more inclusive version of nutrition and fitness. Between guests and solo episodes, we shared many aspects of moving away from dietary and exercise extremes and toward an approach where we listen more to our bodies and let our inner wisdom lead. The top five episodes were:
A Look Ahead to the Podcast in 2021 I'm excited to share that a new season of the podcast is kicking off next week with episode 316. There will be a refreshed content focus, new guests, and maybe even a new look. Stay tuned for the unveiling! Share your key takeaways from this episode with me in the comments section of the episode page. In This Episode
Featured on the Show If you're ready to get free with food and fitness, check out the Tune In Membership Follow me on Instagram and join the conversation about food, fitness, and letting your body lead. Angie Jordan - podcast strategist Related Episodes | |||
| How To Set Health Goals Beyond the Scale w/ Steph Dodier | 29 Dec 2020 | 00:41:13 | |
With the new year rapidly approaching, you might be thinking about your goals for 2021. What if those goals had nothing to do with your pant size? I challenge you to reframe how you are working on your health without directly connecting them to your body size. Key Takeaways If You Want To Set Health Goals That Don't Include Weight Loss, You Should:
Creating Goals That Aren't Based On Your Size A fellow Steph is here to help me unpack what it means to set health goals that have nothing to do with weight loss. Steph Dodier is an intuitive eating coach who went from being culturally embedded in diet culture to radically reframing what it means to work on your health without it being connected to your body size. Steph is passionate about helping women live healthy without being on a diet and sharing her techniques for living a healthy lifestyle separate from society's desire to fit into a smaller body. Unraveling Diet Culture Change is only possible when it happens at the core of who you are. Unraveling diet culture can genuinely shake the foundation of who you are or what you thought you believed in. While this can seem daunting, it is important to see this new mindset as an opportunity to analyze where your previous thoughts have come from and whether they truly align with what you want. Viewing your mindset as an opportunity to break away from the definition of health that diet culture has co-opted and instead embrace your own definition of health is the first step to understanding what true health really is. Food Freedom in 2021 How do you define health? While advertisements tell us that your health is solely physical, it is truly a combination of the four bodies, including mental, emotional, spiritual, and physical health. By redistributing your energy to all four components of your overall health, you can work towards health in every aspect of the term. 2021 is the year that you can work towards freedom and focus on being healthier rather than just smaller. Steph's voice is the voice you need to ring in the new year and can help you reject diet culture, set goals that don't include weight loss and help you feel better outside of your physical body. Are you ready to enter into the new year focusing on what makes your body feel good? Share your key takeaways from this episode and this year with me in the comments section of the episode page.
In This Episode
Quotes "I teach it from that place of feminism, and that place of empowerment. And that connects with a certain group of women that are willing or at that place in their life where they are seeking power and seeking power for their own life." (10:13) "Remember, it is a thought, it is not a fact. And I think that is where the power lies, is recognizing that your desire to lose weight is just a thought, and you don't have to believe in it, grab it and entertain it. It does not have power over you." (15:10) "The World Health Organization defines health as both mental, emotional, social, and yes, physical. Yet we are trained through tv advertising, marketing, even through my own medical training, to see health as just physical." (19:48) "There is physical restriction and there is psychological restriction, and moderation to me is a psychological restriction. It may have to be where you live at until you are willing to trust yourself more until you do the work to trust yourself more, and then gradually moderation will go away." (27:52) "I can help you be healthy. Here are all the things that you can do to be healthy, and none of it is going to give you a smaller body, but you are going to be healthier. You are going to move your body easier, you are going to have less inflammation, you are going to have all the things! Do you still want to lose weight?" (33:55) "What if, in 2021, we focus on everything else but the size of your pants. What would happen? That's my challenge to people." (36:40)
Links Join the Tune In Membership Here Conquer and Thrive Community Program Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes | |||
| How To Stop a Bad Body Image Day in Its Tracks w/ Brianna Campos | 21 Dec 2020 | 00:44:40 | |
In these challenging times, body image struggles can get amplified fast. But, if you are prepared with practical ways to get through and understand a bad body image day, you can stop those gremlin thoughts in their tracks and reclaim the power you give your body. Key Takeaways If You Want To Stop A Bad Body Image Day In Its Tracks, You Should:
Body Image With Bri Campos Brianna Campos, or Body Image with Bri, as she is known on Instagram, is a mental health counselor, therapist, and body image coach. Bri is passionate about helping others maneuver through their body image journey and heal the relationship that her clients have with their bodies. Getting Over Your Gremlin Thoughts Bri views the nasty thoughts or critical self-talk we engage with as your 'gremlin voice'. These thoughts can often be messy and uncomfortable, which is why we cover them up with the stories we have been told by diet culture. If you want to push through these gremlin voices, you need to acknowledge your inner dialogue, allow space for grief, and give yourself permission to be where you are right now, regardless of where everybody else is. By auditing your thoughts and focusing on the ones that align with your core values, you can choose to love yourself in a way that feels right for you. Healing Your Body Image Relationship Body image is not just about how you look. Body image encompasses everything from body positivity to privilege and your relationship with diet culture. The work begins when you start to question the stories that you tell yourself and take the leap into the tidal wave of grief and acceptance. While it is not always easy, dismantling how we treat ourselves and our bodies is essential in healing your relationship with your body and getting over your bad body image days with grace. How are you giving yourself permission to be where you are now during this holiday season? Share which of Bri's tips and techniques you are going to implement with me in the comments on the episode page.
In This Episode
Quotes "People look to me not because I am perfect, but because I am vulnerable and I am honest." (9:51) "Body image is not just how you look. Body image is also how you believe others view you, how those belief systems have you show up in the world. And there is a piece of body positivity in society of how accessible life is for you in your body." (12:31) "I never believed that I could love my body until it looked the way I wanted it to. And it's five years later, and I love my body. I don't always love the way it looks or the way it moves, but I love my body, I love the vessel that it is and how it brings me closer to the values of connection and relationship and bringing good to the world." (26:13) "Grief is sort of like a tidal wave. If you resist it, it persists. It pulls you deeper and deeper. As opposed to if you just ride out with it, eventually, it puts you back onshore. Because that is what emotions do, we don't stay in one place forever." (31:50) "I am going to honor my body, and this is how I am going to choose to love myself this holiday season." (37:05)
Links Join the Tune In Membership Here Follow Body Image With Bri on Instagram Unpacking the Knapsack of Privilege Article Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 302: Finding Joy & Acceptance in Fitness for Every Body with Kanoa Greene LTYB 183: Dealing with Negative Body Image with Beauty Redefined | |||
| Lessons You Can Learn From Your Unique Human Design w/ Erin Claire Jones | 15 Dec 2020 | 00:42:54 | |
Have you ever considered that your unique human design could help you listen to your body better? While there are tons of personality tests out there, the human design focuses less on a type and more on what you need to know about yourself to function optimally. Key Takeaways If You Want to Understand Yourself Better Through Human Design You Should:
Understanding Human Design With Erin Claire Jones Erin Claire Jones uses Human Design to help thousands of individuals and companies step into their work and their lives as their most authentic selves and to their highest potential. Erin works as a guide, coach, and speaker, providing practical tools, digestible tips, and deeper self-knowledge so that you can gain access to living with greater ease and authenticity every single day. We Are All Meant To Do Things Differently Understanding your human design essentially means understanding how each of us is meant to make decisions. Harnessing the innate knowing that is within you can help you govern every decision and connect you to your unique decision-making process. By understanding your specific strategy and authority, you can create space in your life for pieces of alignment to fall into place and give yourself permission to be yourself. Finding Beauty in the 5 Human Design Types While human design works on a case by case basis, there are five main types that each holds unique hallmarks. Whether you are a manifesting generator, generator, projector, reflector, or manifestor, each one of us brings a different perspective and a different value to the table. When we are able to appreciate those differences, we will be brought closer together in our relationships and as a whole society. Are you ready to better understand your human design and use it as a tool to explore yourself and be open to new possibilities? Share what aspect of human design intrigues you the most with me in the comments section of the episode page.
In This Episode
Quotes "If there is anything that human design has taught me, it's that we are all meant to do things differently." (10:14) "I'm not trying to convince you of anything. Take what resonates and leave the rest. This is a tool that is meant to be a tool that empowers you but does not limit you." (17:10) "Once we often dive more deeply into it, once we really explore it, it often makes so much more sense." (30:32) "I think that often my experience makes people feel so in love with themselves, and so empowered to do things in a way that uniquely works for them." (31:37) "I always say that we come into this life without an operating manual, and human design just gives us the manual." (39:40)
Links Join the Tune In Membership Here Get 10% Off Your Personalized Blueprint with the code STEPH Look Up Your Human Design Here Book an Individual Session with Erin Here Follow Erin on Instagram Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 311: Reclaiming Your Spark By Honoring Your Swagger w/ Anniedi Essien | |||
| Reclaiming Your Spark By Honoring Your Swagger w/ Anniedi Essien | 08 Dec 2020 | 00:40:53 | |
Do you have big ambitions? What about dreaming of changing the world? The reality is you can accomplish everything you want when you can overcome burnout and find your groove. Using your mind, body, and swagger, you can reclaim your spark, achieve your goals, and take care of yourself in the process. Key Takeaways If You Want To Get Your Spark Back While Avoiding Burnout You Should:
Reclaiming Your Spark with Anniedi Essien Anniedi Essien also had dreams of changing the world but looked up one day, realizing she had lost her unique spark. This is why Anniedi founded Idem Spark, where she helps women of every shape, shade, and size level up their mindset, embody their goals and embrace their own unique swagger. Honoring Your Relationship With Yourself and Others Many of us are led to believe that our worth comes from how we serve others. This can make putting your self-care as a priority as counterintuitive to what we have been taught. This is all wrong and can cause serious burnout. Instead of relying on yourself to be fiercely independent, there is strength in recognizing that you can't do it all alone. By working internally to repair your relationship with yourself, you can build new relationships that will support you going forward and help you become the woman you know you can be. Mind, Body, and Swagger The SPARK method works on your mind, body, and swagger to develop a wellness plan that is in line with your authentic self. We all have different goals and dreams, and it is only by owning your unique identity that you can create a plan that is aligned with you. There is no reward without risk, and it takes letting go of control and intentionally making your wellness a priority to see real change. Your body will let you know what it needs if you just start moving it, listening to it, and giving yourself the grace you need to move forward in these uncertain times. Are you ready to define what success looks like on your terms, honor your mind, body, and swagger, and get your spark back? Share which of Anniedi's methods you are going to implement into your self-care routine with me in the comments on the episode page.
In This Episode
Quotes "This is all about how to go from being burnt out to being fired up. And for me that meant overhauling my wellness and really turning everything upside down." (8:23) "This superwoman syndrome that is like, 'I am going to put my cape on and go out and save the world', but we don't realize that we also have to save ourselves." (13:32) "Relying on a dream team actually first required me to build a relationship with myself and listen to my body, honor is cues that I had ignored for so many years, and know when to raise my hand and wave the white flag of surrender and say 'I need help'." (17:57) "That swagger piece is really about owning your unique identity and really creating a plan that is aligned to you." (24:20) "You don't have to have it all together in the middle of a pandemic. What you want to be doing is giving yourself grace, and you want to be figuring out what you want to prioritize and tackle first." (35:28)
Links Join the Tune In Membership Here Use the Special Code LTYB20 For The Career Swagger Program Follow Idem Spark on Instagram | Facebook Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 307: Learning To Date With More Confidence with Lily Womble LTYB 285: How To Stop Outsourcing Your Enoughness with Bonnie Gillespie | |||
| Muscle & Longevity | 12 Dec 2023 | 00:19:32 | |
When you think of muscle mass in women, does your brain immediately jump to the image of ultra-muscled competitors and quote-unquote meatheads? Building muscle mass as a female athlete does not look like this image most of the time, yet women are still afraid of getting bulky. In this episode, I want to dive into what building muscle mass as a woman really looks like and the massive benefits for your overall health and longevity that can come from it. Key TakeawaysIf You Want to Get Deeper Into the Conversation Around Muscle Mass, You Should:
Muscle is More than Aesthetics For so long, the conversation around muscle mass has stopped at the aesthetic value. But the truth is, building muscle as a female athlete, especially a female athlete over 40, is about so much more than aesthetics. I want to challenge this conversation and urge you to dig deeper into the benefits that building muscle mass and getting strong can have for you. Building muscle mass can help with your insulin sensitivity, boost your bone strength, enhance your longevity and quality of life, decrease the risk of falls, improve your cognitive health and cardiovascular function, and much more. It's time for the conversation around muscle mass to focus on those things, rather than just the aesthetic value of muscle. Quality of Life Matters Longevity is one of the key benefits of building muscle mass. But I don't just mean longevity in terms of living to 120 without the functionality or independence you want in order to live your life fully. I am talking about an all-encompassing longevity that not only maintains and improves your quality of life but gives you the confidence to keep going. When it comes to muscle mass in females, the benefits are so far beyond the exterior. If you are looking for a way to preserve your freedom, gain confidence, improve your quality of life, and age in a way that makes you look and feel good, strength training is crucial to your success. Are you ready to dive deeper into muscle mass than what lies on the surface? Share your thoughts with me in the comments on the episode page. In This Episode
"When it comes down to things, we have to build muscle if we want to experience some kind of sculpting or toning or any of that." (2:35) "The conversation, in my opinion, is lacking some of the deeper reasons why muscle plays very crucial roles in the body, and how those are associated with longevity." (6:02) "Our capacity to move through life, to do those activities of daily living, to perform physical exercise, which is also a very clear health-promoting habit. Those are associated with better longevity and improved quality of life." (8:57) "It is really important to lean on things like exercise, or specifically strength training or resistance training, to help us improve our insulin sensitivity. Exercise is a really important tool in your toolbox." (13:55) "We've talked about here mobility and physical activity, the sit-to-stand test, why this matters for discussions of quality of life, overall wellbeing, independence, being able to have mobility, and complete activities of daily living as well as physical exercise." (18:21) Featured on the ShowApply for Strength Nutrition Unlocked Here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related EpisodesFYS 416: Is Muscle Anti-Aging? FYS 406: Creatine, Bone, and Brain Health with Dr. Darren Candow
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| How To Stop Counting Calories and Start Enjoying Food Again w/ Caitlin Ball | 01 Dec 2020 | 00:40:09 | |
Are you suffering from a food lifestyle hangover? Counting calories and quantifying every little thing that you eat could actually be keeping you from listening to your body. Intuitive Eating is all about a more pleasurable and enjoyable way to eat that will help you start feeling better and enjoy food again. Key Takeaways If You Want To Stop Counting Calories And Start Enjoying Food You Should:
The Power of Intuitive Eating Caitlin Ball is a health coach who specializes in Intuitive Eating. After moving to Switzerland, Caitlin saw the astronomical difference between how food is approached in Europe compared to the United States. Once she experienced a transformative glimpse of Intuitive Eating, she knew she couldn't go back and had to share this information with the world. Rejecting Diet Culture Once and for All When working to gain more body awareness, trusting the process and finding a support system is key. As women, we have been told for so long that our worth is based on our appearance, and restricting ourselves and placing rules around food is the only way to achieve the goals society has set for us. Instead of giving into these restrictions, Intuitive Eating supports you so that you can feel great in your body, which is really all that is important. Stop Restricting Yourself and Start Feeling Caitlin realized that rather than counting calories, truly acknowledging how you feel after eating a certain food is a much better indicator of what your body needs. If you allow yourself to listen to your body, you will start making decisions based on what you feel you need next, not focusing on the 'should' or 'should not's' of certain foods. By jumping into the mode of curiosity and observation regarding how food makes you feel, you can start to figure out what is right for your body, right here and right now. Are you ready to leave the calories counting behind and walk away from the strictness and mental time it takes to quantify your food? Share which of Caitlin's Intuitive Eating tips you are going to implement into your routine in the comments section on the episode page.
In This Episode
Quotes "Once I tried out [intuitive eating], and I changed my personal relationship with food and realized I could travel and eat these foods and not eat too much and feel disgusting, and I could enjoy my life and start liking how my body looks without having to cognizantly want to change it, once I realize how much better life was with Intuitive Eating I had to share it!" (16:20) "I knew in my heart that it wasn't working, I knew that there must be another way because I got a glimpse of it from the people around me." (18:19) "I realized that the calorie-counting wasn't actually doing anything for me, and the much better indicator was eating something, seeing how it made me feel, and then going from there and seeing what food I needed next after that." (21:30) "You do have to test your patience a little bit, but you will start to notice how these foods make you feel, and you will be able to start listening to your body a lot better and then be able to make changes from there." (26:53) "There are so many factors to how you feel because of this pandemic and everything that is going on in the world right now that do not have to do with food, so a juice cleanse is not going to solve all of your problems." (33:08)
Links Join the Tune In Membership Here Follow Caitlin on Instagram Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| How Racial Identity Can Impact Your Relationship With Food w/ SharRon Jamison | 24 Nov 2020 | 00:39:40 | |
Learning how to put yourself in someone else's shoes is critical for understanding the political, pathological, and personal ways in which black women and women of color experience their relationship to food. The truth is, food affects people differently, especially when it comes to their racial identity, and it is only by shedding the societal 'should's' and outdated believes that we can soar higher. Key Takeaways If You Want To Better Understand Why Food Is Political, Pathological, and Personal You Should:
Putting Yourself in Someone Else's Shoes with SharRon Jamison SharRon Jamison is a teacher, leader, minister, author, entrepreneur, and life strategist who is passionate about helping others be who they were born to be instead of settling for what society has told them to be. Through her own experience with racial injustice, eating disorders, and the patriarchy, SharRon breaks down boundaries and exposes inequalities so that women can come together and heal as a community. Down With the Patriarchy The patriarchy that we have been socialized into thrives by pitting women against each other and forcing a scarcity mindset. We are told not to trust other women and to compete with them as if there is only room for one of us at the top. While there is evidence of a light being turned on in America, we are still at the beginning stages of this illumination. SharRon sees the first step to dismantling the patriarchy as white women coming together and standing with black women and women of color. Next, we need to embrace our ability to not shrink in shame but rather to shine in our power. Thirdly, white cis-gendered people need to be vocal about asking marginalized communities how they can provide support. Finally, by being committed to the sisterhood, we can spread the education necessary to stop wounding people of color. Racism, Food, and the Diet Industry Food is political, can be pathological, and is very personal. Many things may impact your ability to be healthy that are not directly in your control. This plays into the patriarchal system by keeping those oppressed and giving them very little opportunity to rise up from that oppression. The BUGS (beliefs that undermine your strengths and gifts) that society has told you to believe are true are keeping people suffering. SharRon wants you to remember who you were before society told you that you were not enough, and work to help others without the same privileges to stop being ignored by this broken system. Equip yourself with the tools, remember who you are, and advocate for other people so that we can step into the illumination that so many desperately need to see. Have you ever connected the dots between systematic oppression, patriarchy, diet culture, and racism? Share how you are working to heal the 'sister wound' through sisterhood in the comments on the episode page.
In This Episode
Quotes "We are being used as puppets to wound each other. And when we are aware of what is happening, we will stop wounding each other and start winning with each other and change the entire status quo." (8:05) "Just like a fish does not know they are swimming in water, sometimes we do not know that we are swimming in this toxic pool called white supremacy." (11:32) "I think that it is really, really important that people see how racism touches every aspect of their lives. So now, a lot of black women are not getting help, and anytime you don't get help, you don't get hope." (18:10) "People are hurting, and it is overlooked because when you are a person of color, you don't have visibility. Or you are deemed as less valuable. So I feel pain, but I also feel pride. I feel pride because, despite limited resources, people find a way." (24:42) "Who were you before society told you who you were? You were amazing before you were socialized to be second class, before racism, before sexism, before ableism. You came to the world amazing, greatness is in your DNA!" (28:47)
Links Join the Tune In Membership Here What Not To Say To Women Of Color by SharRon Jamison Deciding To Soar 2: Unwrapping Your Purpose by SharRon Jamison Follow SharRon on Facebook | Instagram Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| Why It Is Time To Take Diet Culture Out of Nutrition Coaching w/ Christina Montalvo | 17 Nov 2020 | 00:40:44 | |
Diet culture sucks. The stories that we have been conditioned to believe about our worth, the patriarchy, white supremacy, and so much more all play into how we feel about movement, exercise, and our bodies. Instead of viewing your exercise routine as a way to manipulate your body, I challenge you to embrace the limitless other benefits of movement. Key Takeaways If You Want To Embrace The Infinite Benefits of Movement and Exercise You Should:
Removing Diet Culture From Movement with Christina Montalvo Christina Montalvo is a great friend, coach, gym owner, and someone who has personally been fucked over by diet culture. She created a unique women's only strength and conditioning gym that does not encourage fat or weight loss. Christina is here to challenge you to unlearn what you have taught to believe is true and start thinking more critically about the ways you move your body and the reasons behind it. Embracing the Infinite Benefits of Movement If you start out having expectations of fat and weight loss when going into a movement routine or working with a trainer, the chances of you feeling disappointed and getting stuck in a cycle of giving up are much higher. Instead of putting pressure around how and why you are moving your body, lean into all of the other benefits of movement and exercise that have nothing to do with weight loss. This can lead to a higher retention rate as a provider and a greater sense of accomplishment as a client. Unlearning What You Have Been Taught To Believe Is True There is a good chance that if you choose to engage in movement solely to manipulate your body, there is a much deeper reason guiding your decision-making. By acknowledging the false ways that you have been defining worthiness, checking your privilege, and making yourself your first priority, you can frame your purpose in a nourishing way instead of ripping yourself down. While it may be hard to unlearn how society has told you to engage with movement, it is only by leaning into the things you don't know and unpacking the beliefs that you hold within yourself that you can truly start to embrace holistic movement and reject diet culture. Have you ever experienced an inclusive space where the infinite benefits of exercise and movement are prioritized over weight loss and body manipulation? Share how you work to create that space for yourself and reject diet culture in the comments section of the episode page.
In This Episode
Quotes "I think what's harder than learning anything new is unlearning everything that we have always thought to be true." (10:14) "The benefits of exercise and intentional movement are absolutely infinite, and it's so crazy because I think that the benefits can be and are different for everyone." (13:33) "In any case where you are solely operating or participating in something from a place of fear or shame, that is not healthy, that is inherently unhealthy, and that is such a detriment to the wellbeing of anyone." (18:19) "Obviously a human can autonomously choose fat loss or weight loss, but there is a much deeper reason why they are choosing it." (26:01) "Whenever we are engaging in intentional weight loss, everything else in our life becomes much more grayscale. We turn down the intensity and the importance of everything else in our life, and the most important and prevalent thing becomes our bodies, our food choices, our calorie burn, what we look like, what we weigh. And so in some ways, it is a really socially acceptable way to just ignore and pacify ourselves to all these deeper, much more real, much more powerful, much more impactful problems or areas of focus in our lives." (28:46)
Links Join the Tune In Membership Group Here What Is Intuitive Eating Free Training Series Follow Christina on Instagram Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| Learning To Date With More Confidence w/ Lily Womble | 10 Nov 2020 | 00:43:34 | |
Whether you are in a relationship or not, dating requires a large amount of confidence and the belief in extraordinary love within yourself. Dating more confidently and brazenly is all about listening to your body and trusting in the relationship you have with yourself. With a little work, support, and reframing, it is possible to view dating as an act of self-care and a space to feel whole within yourself. Key Takeaways If You Want To Approach Your Relationships Brazenly, You Should:
The Connection Between Listening To Your Body and Relationships After working in various fields, Lily Womble quickly rose to become one of the top matchmakers at her firm. This was until she realized that the dating industry is very similar to the diet industry and works to feed on their client's insecurities. So, Lily broke up with the matchmaking game and started Date Brazen to help badass women find extraordinary love within themselves. Swap Your Checklist for an Essence Based List Lily believes that dating apps are like McDonald's. Your mind is programmed to want that sugar fix, and the way we have been conditioned encourages us to think that playing the numbers game will bring you more satisfaction. In reality, this false sense of accomplishment can cause more frustration. The important thing to remember is that you are the answer to your dating life, not an app, and what is meant for you will not pass you by, regardless if you choose to use an app or not. Instead of basing your checklist off of qualities, you think you want to dig deeper into what that particular hairstyle or height actually means about the core values you are searching for. Extraordinary Is Possible As women, we have been conditioned to believe a legacy of narratives that tell us that we are not enough, too much, or incorrect the way we are. It takes incremental work to gain a sense of wholeness again and reject the patriarchy that influences the thoughts we have about ourselves. By getting to the essence of who you are and being more whole with yourself, you can use that jumping-off point to have fulfilling relationships that are on your terms and will make you feel like the amazing bright star that you are. What is your brag? We want to know! Tag us on Instagram or share your brag in the comments on the episode page. In This Episode
Quotes "That is how I came to break up with matchmaking and start Date Brazen to help badass women really find extraordinary love within themselves and in their dating lives with reflective work meets tactical action." (9:58) "The world is out of our control, there is very little that is in our control. And I think that without guidance, most people who are dating will look for those checklist things like the height, the weight, the college degree; they will look for those things because they think that is all they can control. When, in fact, it is really possible to measure how you feel in someone's presence." (14:14) "What I believe is what is meant for you will not pass you by. So whether or not you choose to date on an app, you will find what is meant for you." (20:14) "This is legacy breaking work, and it takes a lot of time, and it takes me a lot of support to get to the place where I can believe I am worthy of extraordinary love and extraordinary relationships and extraordinary money and extraordinary connection." (26:52) "I think it is a really beautiful marriage between working on your dating mindset and your dating action plan while also continuing to celebrate who amazing and whole and successful and incredible you are." (37:21)
Links The Brazen Breakthrough Waitlist Follow Lily on Instagram Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| How To Take Care of Your Emotional and Mental Health This Election Day | 03 Nov 2020 | 00:12:02 | |
2020 has been a rollercoaster of a year. With the pandemic and the uncertainty of the US election, it is more important than ever to take care of your emotional and mental health. This episode serves as your gentle reminder to take a moment to build up your emotional, mental, and physical resilience by being kind to yourself and others. Key Takeaways If You Want To Take Care Of Your Mental And Emotional Health You Should:
How To Take Care of You All of the unknowns in the world right not can cause anxiety and overwhelm. Don't keep these feelings to yourself. Instead, find ways that you can calm your nervous system, reach out to your support systems, surround yourself in comfort, give your eyes a break, and talk kindly to yourself. Your Vote Matters Simply existing in America in 2020 is political. Health is political. It is easy to think that your vote doesn't matter. But in reality, we need everyone to get out and vote to hold up our democratic process. I recommend that you vote for candidates and laws that work for and protect the most marginalized and at-risk folks in our country because when we vote to support policies that help people rise up, we all rise up together. Your vote matters, and we need your voice now more than ever. How are you taking care of your mental and emotional health right now? Share your favorite routines, self-care rituals, and anything else you are doing to feel more at ease with me in the comments section of the episode page.
In This Episode
Quotes "If you are feeling like this is all super much, you are not alone, at all. And I think it is important to normalize that these feelings are normal and it is okay to have challenging feelings, all emotions are valid." (3:02) "I am here to encourage you to check in with yourself and take care of yourself." (4:26) "Talk kindly to yourself, it is so so important. Negative mind talk and shaming is never motivating." (8:27) "Please vote today if you can. I know not everybody can vote, but if you are able to, please vote. Please get down to the polling station, drop off your mail-in ballot, make sure it is postmarked. I know it can feel like your vote doesn't count, or you are just one voice, but we really need your vote." (9:51) "Health is political. Existing in this country is political, and it touches everything." (10:19)
Links Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| Using Body Language To Understand Yourself and Others Better w/ Tiff Lee | 27 Oct 2020 | 00:43:55 | |
Did you know there are over 5000 body language moves, all of which tell a story about the person expressing the movement and the person interpreting it? By understanding how to read and use body language effectively, you can understand yourself better, build your confidence, and decode others' body language. Key Takeaways If You Want To Use Body Language To Show Up More Confidently, You Should:
Connecting To Your Body Through Body Language Tiff Lee is dedicated to helping women be seen and heard in all areas of life with the life-changing information that is body language decoding. Once you hear what Tiff has to say about body language cues, how to use body language to improve your relationships or seek out when someone is lying, and ways that you can use body language to improve your confidence, you are never going to forget it. What Can Body Language Do for You? How you present yourself through your physical body language can drastically change how you show up in the world. Body language can help you step into your confidence (even if you aren't actually feeling that cool) and provide a way for you to connect back into your body and what you are doing. Instead of being quiet and passive, proper body language and expression can help you command the attention you deserve with ease. Decoding Others Through Body Language Understanding body language can not only give you the awareness to appear more confident; it can also help you pick up on other people's cues. While most people think about body language decoding as something out of a CSI episode, it is really just a simple tactic to help you sense when something might not be quite right. Small movements such as a shoulder shrug, hiding your hands, or an anxious 'pacifier' are all signs that you should tune into what someone else's body is trying to tell you. Body language's power lies in your ability to be aware of the body cues that make a person look anxious so that you can stop yourself from involuntarily showing up that way too. Have you ever considered that your subconscious body language is hindering or helping your ability to show up as your true authentic self? How do you relate to body language and body connectivity? Share which piece of Tiff's advice you are going to implement into your daily routine with me in the comments section of the episode page.
In This Episode
Quotes "We miss out on these things because we are so busy listening that we don't see what is going on physically." (8:50) "These movements should be congruent with what you are saying verbally. So anytime the verbal doesn't match the nonverbal, that is kind of your cue that something else may be going on." (18:40) "It is really hard to try to verbally tell the truth and then have your body language match that. Because our brains don't like to do both, they can only do one or the other." (19:45) "When you are not feeling that confident, try to do those things. Because those small movements will register on a subconscious level to other people, and then, believe it or not, it'll register for you too!" (26:10) "When people think of body language, the first thing they tend to think about is the lies, and the negativity, and the criminal shows, and all of that. And while it is extremely valid in those areas, it's also so important in our everyday lives." (35:56)
Links Join the Listen To Your Body Newsletter Follow Tiff on Instagram Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| What is Gentle Nutrition? (Intuitive Eating Principle 10) | 20 Oct 2020 | 00:28:37 | |
We have made it to the final principle in our Intuitive Eating series, and it is by far the most misunderstood of them all. Principle 10 is all about gentle nutrition and embracing food as something that is there to nurture you, not punish you. Key Takeaways If You Want to Embrace Gentle Nutrition You Should:
Lets Set the Record Straight About Gentle Nutrition There are many misunderstandings around Principle 10, which is why it is the last principle for good reason. All of the principles have a firm basis in nutrition, but exploring gentle nutrition is something that must be done after you have already embraced the Intuitive Eating framework. Your Body Is Your Home Many of us have been raised to distrust our bodies and live in fear of our own being. This is simply ludicrous, and we have diet culture to thank for pitting ourselves against our own inner wisdom and body trust in favor of how we look externally. You should not be fearful or anxious about your body, but instead, embrace your physical vessel and how it works to serve you in the world at any size or shape. Your Search for Perfection Is Not Healthy If what you are eating or your constant search for perfection is causing you stress or anxiety, it is not healthy. How we think about food directly affects our actions towards it, and it is only by changing our mentality to an additive mindset rather than a restrictive one that we can start to embrace our worthiness. When it comes to making intuitive eating a part of your life, it involves practice and support. Changing your mindset may take some time, but it is crucial to your ability to stop looking for perfection on your plate and start embracing how your body can serve you right here and now. What was your favorite principle shared in the Intuitive Eating series? Share your 'a-ha' moment or a recent win with me in the comments section of the episode page.
In This Episode
Quotes "We are in our bodies. It is the vessel, the vehicle, by which we get around. It houses our intellect, our emotional being, our energetic being, it is how we interact with people and have a human experience." (8:56) "It is very, very common for people to want to go right to gentle nutrition first, it's familiar, but here is the reason why gentle nutrition is the last principle in the book. A lot of people think, 'oh it would be more credible if it was in the beginning'. But there is a reason for that." (14:34) "We need to understand that what we choose to eat has to also work for us as mental, emotional beings, and all of the other aspects of our wellbeing. It can't just be the physical." (15:51) "Mindset is a key part of the framework that I teach because how we think about food directly affects our actions." (21:28) "Our bodies are innately wise, and we meddle in that because we have been taught to distrust." (23:18)
Links Join the Listen To Your Body Newsletter LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) LTYB 292: Make Peace With Food (Intuitive Eating Principle #3) LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4) LTYB 296: 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5) LTYB 297: 3 Ways to Honor Your Body's Fullness (Intuitive Eating Principle 6) LYTB 300: 4 Questions to Ask About Emotional Eating (Intuitive Eating Principle 7) LYTB 301: How To Practice Body Respect (Intuitive Eating Principle 8) LTYB 303: Stop Earning and Burning Your Food Through Movement (Intuitive Eating Principle 9) Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| Stop Earning and Burning Your Food Through Movement (Intuitive Eating Principle 9) | 13 Oct 2020 | 00:32:00 | |
Diet culture has told us that exercise is the tool we need to use to earn the food we want to eat, burn off the food we have already eaten, and control our bodies. In reality, exercise and movement can be something that adds dimension and joy to your life, but only if you let go of this perfectionist mentality. Movement has so many other benefits, and controlling the size of your body is just simply not one of them. Key Takeaways If you want to stop using exercise as a tool of control you have too:
When Did Movement Get Replaced by Exercise? There is a good chance that at some point in your life, movement for the sake of enjoying movement was replaced by exercise and the desire to control what your body looks like. I remember the exact moment that happened to me as a young girl who was in a bigger body than the rest of her schoolmates. Despite loving being active, society told me that I should be more concerned with my aesthetics than with my relationship to movement. Shifting Your Mindset Around Movement I want you to know that this perfectionism mindset is not the truth, and it is possible to embrace exercise as a sustainable way to add value and joy to your life, rather than just something you hate and use to earn your food. The all or nothing mentality that society has pushed around exercise and our bodies is getting in the way of you doing the kind of movement that feels really great. By getting clear on what your body is telling you, you can weave movement into your life in a way that is nourishing and more aligned for you. Your Worth Is Not Based on What You Can Do Getting stuck in the mentality of having your worth based on what you can do is a false promise. So many things can happen outside of our control that can shake this foundation. Instead of placing your value in your exercise routine or the number on the scale, movement can be a stepping stone to realizing that movement is about so much more than just controlling your body and keeping it smaller. By being gentle with yourself in terms of expectations, letting go of the all or nothing mindset that society has bred into us, and finding a type of movement that aligns with what makes your body comfortable. How has your relationship to movement and exercise changed through the presence of diet culture? What type of movement do you feel aligns with where you are, here and now? Share your thoughts on Intuitive Eating Principle 9 with me in the comments on the episode page.
In This Episode
Quotes "We're going to talk today about how to shift your mindset and practice from exercise being something you hate, something you do to earn the food you want to eat or burn off the food you did eat, and into something that is a sustainable practice that really adds dimension and joy to your life and brings so many other benefits besides just controlling the size of your body." (2:30) "For me, my endurance, movement and exercise became a way for me to hide and run away from my other problems in my life." (14:33) "There's just so many things that can happen that then shake that foundation if you stop your personal development and growth at the stage of just thinking you are only as good as what you can do." (16:31) "There are so many reasons why you may be predisposed to all or nothing thinking, you may have learned perfectionist outlooks as a young person, or if you were perfect, then that meant that the important people who kept you feeling safe in your life wouldn't go away. For me, that's one of the origins of my perfectionism, and I have had to learn how to unpack that." (25:54) "How can you start to weave movement into your life in a way that is really nourishing? Is it a way for you to care for your body in a basic way? And works with your personal preferences and your life setup?" (31:10)
Links Join the Listen To Your Body Newsletter LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) LTYB 292: Make Peace With Food (Intuitive Eating Principle #3) LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4) LTYB 296: 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5) LTYB 297: 3 Ways to Honor Your Body's Fullness (Intuitive Eating Principle 6) LYTB 300: 4 Questions to Ask About Emotional Eating (Intuitive Eating Principle 7) LYTB 301: How To Practice Body Respect (Intuitive Eating Principle 8) Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
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| Finding Joy & Acceptance in Fitness for Every Body w/ Kanoa Greene | 06 Oct 2020 | 00:36:21 | |
Having joy in your workout can help you get closer to your goals, feel comfortable in your here and now body, and connect to movement in a way that breaks down the barriers so commonly seen in fitness culture. Kanoa Greene uses her warmth, radiance, and strength to encourage and support others to find joy in movement and show up in the fitness space exactly as you are now. Key Takeaways In Order To Show Up As Your Authentic Self You Must:
Fitness For Everybody And Every Body with Kanoa Greene Kanoa Greene is a fitness coach and trainer who is passionate about bringing fitness to everybody and every body. A plus size girl herself, Kanoa knows first hand the importance of representation and inclusivity in the fitness space. While she has had to switch up her coaching model due to the pandemic, she has found her tribe bringing weekly workouts to Instagram that get creative in breaking down the fitness wall even further. Finding Joy In Movement Kanoa's radiant and positive energy is contagious, which is clear during her weekly dance parties and finding joy in working out. Kanoa believes that movement can help bridge the gap between your mental and emotional health, and wants to show up in a fitness space where there is not an accurate representation of larger bodies. By inviting all bodies to be part of the conversation, Kanoa is making a place for everybody and proving that anyone can be part of this movement. Everybody Is Struggling, Not Just You Kanoa owns her role as the 'hot mess express' and her main goal is to authentically share where she is right now to inspire you to do the same. By not sweating the small stuff, finding encouragement in unexpected places, and learning how to navigate conversations on image-based platforms, you too can find a feeling of support and safety in Kanoa's world. Kanoa wants you to know that everybody is struggling, and by surrounding yourself with positivity and encouragement, you can show up just as you are. How are you working to stop comparing yourself to others and start showing up authentically as you are now? Share what you loved most about Kanoa's energetic, positive and accepting perspective in the comments on the episode page.
In This Episode
Quotes "There's not a lot of times you get to see an instructor that looks like me, but also someone who is teaching a class like boot camp or spin or some of these more strength conditioning classes. So my role was really to come in there and make movement accessible and tear down that wall." (8:23) "I want to move for joy but I also want to move with intentionality." (13:23) "If I can show up and help ease that for someone else. If I can create that safe space and she can look at me and say 'if she can do that hard thing, I can do one little step. If she can take a big old leap, I have the courage and confidence with her to take even a small step'. That's why it is important for me to show up in as many places as I need too, especially when there is not that representation there." (16:38) "We all have different experiences, we are all different human beings, and as long as you are living your authentic self then you do you boo!" (22:28) "No matter what it is that I am doing, its, 'I am struggling too. I am a hot mess on a lot of those workouts'. I am sweating, I am dying, and I am working too, I am struggling too, and I am in this right alongside with you." (24:12)
Links Join the Listen To Your Body Newsletter Follow Kanoa on Instagram Follow Plus Size Retreats on Instagram Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| How to Practice Body Respect (Intuitive Eating Principle 8) | 29 Sep 2020 | 00:31:24 | |
Have you ever been told to embrace self-love, when it seems like the most impossible thing in the world? The idea of self-love can lead to the cognitive dissonance that results in many of us giving up on our goals altogether. Instead of feeling ashamed at not being able to love your body, I argue that body respect and body neutrality are much more attainable and positive goals. Key Takeaways If You Want To Learn How To Respect Your Body You Have Too:
Why Self Love Is the Wrong End Goal The concept of loving yourself is a wonderful idea. But for those of us who have come from or are currently in a state where we hate our bodies because we are stuck in the cycle and influence of diet culture, we blame ourselves and the concept of love feels incredibly foreign. You Deserve To Be Taken Care of as You Are Right Now No matter what society, influencers, and diet culture have taught you to believe, you deserve to be taken care of as you are right now. You deserve the same basic care, basic nourishment, and basic dignity that some people provide more of to their pets than they do to themselves. Get some clothes that fit, stop staring at the scale, and believe that you are worthy of love, respect, and care even if you don't love yourself as you currently right now. The Problem With Body Comparing Comparing your body, whether it is to a past version of you or to someone else, can only do harm. While respecting the current state of your body isn't always easy because of the messages sent to us by diet culture, it is only by rejecting the notion that smaller bodies equal better bodies that you can start to appreciate how your body is serving you. Next time you are in a conversation that results in people comparing or shaming other people's bodies that are nobodies business, I challenge you to remove yourself or stop that conversation in its tracks. While it can be hard to muster up the courage, I promise you will feel better for it. Are you ready to replace self-love with body respect and start treating your body with the dignity and care it deserves? You can do this, I promise. Let me know your thoughts about Intuitive Eating Principle 8 in the comments on the episode page.
In This Episode
Quotes "Intuitive Eating is not a new concept, it has been around for a long time. And humans are innately intuitive eaters so this isn't just some other diet.' (2:58) "I wish that the idea of body neutrality and body respect was in my lexicon, was something I had learned about, even back then. Because I think it would have been a much faster stepping stone to get to the point where I was more comfortable with my body." (8:45) "We don't want to make wellness another set of boxes to tick, but really making it fit for your life and doing the best you can right now. So maybe that means talking to somebody about your struggles, maybe that means getting out and moving your body in a way that feels really good for you. But coming back to basic care and dignity." (15:41) "You deserve to be taken care of and you deserve to care for yourself right now." (16:56) "The more we stop this constant body comparison, the easier it is for us to respect our bodies." (27:27)
Links Join the Listen To Your Body Newsletter LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) LTYB 292: Make Peace With Food (Intuitive Eating Principle #3) LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4) LTYB 296: 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5) LTYB 297: 3 Ways to Honor Your Body's Fullness (Intuitive Eating Principle 6) LYTB 300: 4 Questions to Ask About Emotional Eating (Intuitive Eating Principle 7) Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| Building Strength for Rowing w/ Shane Farmer | 28 Nov 2023 | 00:55:50 | |
One of the pieces of equipment in the gym that strikes fear into people is the rowing machine. Many people consider it a piece of warm-up equipment, but it is so much more than that. When you take the time to educate yourself about not only rowing but how you can create a more well-rounded training program, the results can be magic. Key Takeaways
If You Are Interested in Rowing, You Should:
Changing Lives Through Rowing with Shane Farmer
Shane Farmer changed his life through rowing. He started Dark Horse Rowing to help others gain a community of others who hold them accountable, challenge their limits, and drive them to evolve and become the most robust, most incredible versions of themselves. Shane believes rowing can help make positive change and guide others to their most genuine potential. Building Community Through Fitness
Shane doesn't want to turn you into a rower. Instead, he wants to help non-rowers use rowing on and off the machine to stay active, move better, and have an excellent quality of life for as long as possible. One of the main pillars of Shane's program is the hyper-local tribe and community that can be a game changer for many people. Diversity is Key
Diversity in your movements and workouts is critical to longevity. Shane believes that we all go through seasons of which practices we enjoy. One day it may be rowing, the following strength training, etc. The key is to change and evolve in a way that keeps you passionate about your movement practice so that you can promote your longevity as best as possible.
By finding a healthy balance of weight training, cardio, machine work, and recovery, you can create positive change and improve all of the different elements of your training. Being proactive is far better than being reactive when it comes to your health, and it's never too late to try something new.
Are you ready to integrate a new practice, such as rowing, into your movement routine? Share your thoughts and experiences with me in the comments section of the episode page. In This Episode
Quotes
"People are always going to want to gravitate to tribe and community. So as long as it is available, people will gather for fitness purposes." (18:25)
"I'm not trying to turn you into a rower. I am trying to help you use rowing as an accessory to staying fit for life." (30:45)
"Submit yourself to the process of learning the movement. Because once it all makes sense, you're going to find a lot more enjoyment in the workouts." (33:26)
"There is no magic pill. There's no 'rowing is the greatest thing in the world; strength training is the greatest thing in the world'. They are all just a means to facilitate what the body is meant to do." (37:04)
"We have so much knowledge at this point about what to do that the hardest thing is just choosing what we are going to do on any given day." (45:52) Featured on the Show
Apply for Strength Nutrition Unlocked Here
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I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
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FYS #411: Why You Need A Strength Training Program
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| 4 Questions to Ask About Emotional Eating (Intuitive Eating Principle 7) | 22 Sep 2020 | 00:22:41 | |
Intuitive Eating Principle 7 is all about emotional eating. Why do we eat when our stress levels are up? What can we do to step away from the cupboard and only eat when we're actually hungry? Let's talk about the four questions you need to ask yourself. Key Takeaways The Four Questions to Ask Yourself About Emotional Eating:
Emotional eating is something that most people on this planet are familiar with. When you're not sure if you're hungry for food, but there's this emptiness inside or uneasiness that makes you reach for something. I have absolutely been there. You're so not alone! Here are four questions you need to ask yourself when you think you might be eating emotionally. Why We Eat Emotionally As with almost anything we do, there are deep-rooted reasons why we do what we do. Emotional eating is no different. One of the biggest reasons we turn to food is because of stress! For some people, comfort eating is the only way they know how to navigate stressful feelings or any other number of emotions. So when this is the only mechanism you have, of course, you're going to turn to it more often. Honestly, and I want to stress this, saying that you're never going to emotionally eat again is not realistic. There will be times you eat when you're not hungry! Plus, food has so much more significance in our lives than just curbing hunger. You are not a failure if you turn to food to navigate your life right now. Four Questions to Ask About Emotional Eating What we're talking about today is how you can start recognizing the different types of hunger in your body. Hunger for nourishment feels different than hunger from loneliness or stress. But if you've never learned to tell the difference between these feelings, it can be hard to start. I've broken down the four questions you should ask yourself when you reach for food. Check-in with your body. Is your hunger physical or emotional? How are you feeling in general? Really get in tune with your emotions, here. What need are you having right now? What is the boundary that you're coming up against? And finally, how can you fulfill that need without turning to food? Build up your arsenal of other ways you can work through your emotions that don't involve food. Whether it's journaling, going for a walk, calling your best friend, or something else, I'd love it if you let me know in the comments on the episode page.
In This Episode
Quotes "Stress can drive us to use food to fill emotional needs." [6:54] "In times of high stress, for some people, comforting or finding safety and security in food is the only mechanism that they have or they know." [8:32] "Food is more than just energy. Food can be an emotional, cultural, social, or religious experience." [12:15] "Getting more clarity on how you feel, not just the sensations in your body, which can be a very helpful stepping stone, but emotionally, how do you feel? Different people have different amounts of access to this at any one given point." [15:54]
Links Join the Listen To Your Body Newsletter National Eating Disorder Association Free Assessment LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) LTYB 292: Make Peace With Food (Intuitive Eating Principle #3) LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4) LTYB 296: 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5) LTYB 297: 3 Ways to Honor Your Body's Fullness (Intuitive Eating Principle 6) Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| Tuning Into Your Inner Luminary w/ Leslie Tagorda | 15 Sep 2020 | 00:42:06 | |
Knowing the basics behind your astrological chart can be a benefit to you if you own your own business or even if you are just looking for clarity on your individual decisions. By learning to embrace the parts of your chart that you both like and dislike, you can gain a better understanding of who you are as a whole and how you can use your strengths in ways that you have never considered before. Key Takeaways Astrology Can Help You Tap Into Your Innate Wisdom By:
How to Harness Your Strengths Through Astrology with Leslie Tagorda Leslie Tagorda is a brand strategist who works with online businesses to better understand their astrological chart and how it can help them make aligned decisions in business and in life. Leslie took a big chance on herself and started New Moon Creative Co to help others use astrology to discover and validate the decisions they are making in business and in life. Today Leslie is here to share the reason behind her career pivot and how you can use astrology to fit all of the pieces of your life together. Pivoting Your Business To What's True For You Fed up with hiding herself and staying small, Leslie decided to move mountains and create a change that felt in line with her vision. Instead of having fear of jumping into the unknown, Leslie embraces these challenges and leans into the idea of reinvention and evolutionary growth. Astrology will be your guiding light to help you take the leap, trust in yourself, and understand your decision making process better so that you can trust your intuition and listen to the knowledge of your body. Embracing The Innate Wisdom Of The Stars 2020 is a seismic year in more ways than one. Astrology can help you embrace the spiritual awakening that is currently happening, tap into the archetype of the divine feminine, and use your soft powers to listen to your intuition and make the right decisions for you and your business. Whether you are new to astrology or well-versed in your astrological chart, Leslie is here to help you open up the cosmos and understand what is in store for your future. Do you pay attention to your astrological chart? How has astrology impacted your ability to get in touch with your body and the world around you? Share what role astrology plays in your life in the comments on the episode page.
In This Episode
Quotes "Only a couple years ago did I really start getting fed up with hiding, fed up with keeping small, fed up with not valuing myself." (8:23) "There was always something magical about stars that I was really drawn too. So astrology adding the story behind the science, both of which I love and believe in, just put everything together for me. It was the first click of a few puzzle pieces put together." (13:56) "I think the moral of the story is that if we could only see ourselves and accept ourselves in the way that other people see us." (21:01) "Deciding that we are going to be looking at our charts in this very empowering way, it helps us to evolve and express ourselves and the highest potential. That's what lights me up about astrology." (23:57) "Our body is this device, and when people say 'listen to your gut', of course, because our mind doesn't live in our gut, but our gut has infinite knowledge." (32:53)
Links Join the Listen To Your Body Newsletter Join The Savvy Luminary Facebook Group Follow Leslie on Instagram | Facebook | YouTube | Pinterest We Should All Be Millionaires Book Club 10 Ways to Embrace Your Soft Powers Instagram Post Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| How to Show Up More Authentically w/ Grace Edison | 08 Sep 2020 | 00:41:22 | |
Are you looking to show up more authentically in the world despite our current diet culture? Grace Edison is a certified and trauma-informed yoga teacher who has taken her experience with diet culture and has fostered a space of honesty. Grace wants you to know that it is okay to not be okay right now, and by embracing a collective consciousness of clarity and support, you can give your trauma space to heal. Key Takeaways In Order To Start Showing Up Authentically You Must:
Showing Up Authentically with Grace Edison Everything from 'Naked Face for Grace' to collective trauma bonding is on the table today as Grace takes you down the path of no resistance. By supporting other women, showing up authentically without concern of judgment, and embodying the choices that feel right for you, you can stop feeling obligated to satisfy diet culture and start living as your true self. Using Collective Trauma To Your Advantage Whether you are unconsciously body bashing, afraid to stop wearing makeup, or are just trying to start showing up as who you are unapologetically, Grace is here to support you. Building an authentic community to remind yourself that you are not alone and that you always have the opportunity to start again, can help you face your fears of the unknown and start to embody the choices you make for yourself because you want to make them. The Power Of Showing Up As You Are Grace believes that collectively, women are getting better at supporting itching through trauma or struggle. Instead of getting wrapped up in what you look like, Grace advocates that it is okay to not have it all together. By reflecting on how you show up in the world, whether it is your makeup, fashion, weight, or something else, it is all about showing up as you are and feeling better by taking care of yourself however that looks for you. What was your biggest takeaway from Grace's nuggets of wisdom? Share what you loved most about her perspective in the comments on the episode page.
In This Episode
Quotes "With everything going on, with how f*cked up this year has been, I feel like it is really giving us this opportunity to make real, authentic connections. And its sort of lifted this idea that we have to show up and look a certain way and have it all together, its really given permission." (9:26) "The beauty myth is really designed to keep us [women] separate, because if we are working together, if we are solid and in a community within one another, then we can accomplish so much." (14:32) "That's what really started to tune me into the competitiveness between women, that it's not even to get the guy or the girl or whoever, its actually some kind of rank." (21:53) "I think that I was never the pretty girl, so I did have to develop, I was always entertaining and wanted to be funny even out of the womb, but I kind of always had to work a little bit harder to be seen and heard because I wasn't pretty." (25:17) "It's about taking care of our bodies, but its also about us realizing the reasons we weren't." (34:58)
Links Join the Listen To Your Body Newsletter Follow Grace on Facebook Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 3 Ways to Honor Your Body's Fullness (Intuitive Eating Principle 6) | 01 Sep 2020 | 00:23:55 | |
Continuing on with our Intuitive Eating Principles Series, today I am supplying you with tips on how to start tuning into your body's sense of fullness. Intuitive Eating is all about self-knowledge, self-care, and self-compassion, and when you can listen to your body's signals, you can better understand when you are full and what foods are satisfying you. Finding Support Through Intuitive EatingIntuitive Eating is not a solo experience. It takes a good support group and framework in order to accomplish your goals and break up with diet culture. Through Intuitive Eating Principle 6, you can begin to listen to the messages your body is sending you, and get back to treating your body right. How to Acknowledge Your Bodies Unique Fullness Signals When was the last time you took a moment to check in with yourself during mealtime? Oftentimes we can rush through or distract ourselves when eating, which leads to stuffing ourselves past the point of satisfaction. Instead of eating past the point of comfortable fullness, Intuitive Eating can help you stop when you are satisfied. Three Tips to Start Listening To Your Body Diet culture has robbed many of us the trust we need in our bodies to be able to eat without a set of restrictions. By checking in with yourself throughout your meal, avoiding the 'air foods' that many diets try to push as 'healthy', and by listening to the innate cues your body is giving you, you too can feel your fullness and honor your body's needs. Do you struggle with your ability to sense your fullness, stop clearing the plate, and finish eating when you feel truly satisfied? Share how you differentiate between fullness and satisfaction with me in the comments on the episode page.
In This Episode
Key Takeaways In Order To Start Feeling Your Fullness You Must:
Quotes "Please do not attempt this Intuitive Eating journey completely by yourself, and think that you have to be the hero and do everything and it's an individual pursuit. Because really, that's what diet culture loves." (3:48) "Intuitive Eating isn't one of those things that you read or you hear a podcast about and you think 'Great, now I'm an intuitive eater!'. No! It's something that you practice and something you have to embody." (5:12) "If you consistently rush through meals or you are consistently distracted and you haven't practiced feeling and sensing your fullness, this is a huge area for growth opportunity for you to be able to start doing that." (13:12) "If my tactic, every time I start to feel hungry or every time I try to fill myself up, is to go back to relying on these 'air foods', it's not saying they don't provide any kind of benefit, but are they really satisfying our hunger? And the answer in a lot of those cases is 'no'." (17:04) "It's not an arbitrary portion control based on external rules. This is about tuning in, noticing… building that trust again that what your body is telling you is something you can begin to listen too." (21:53)
Links Join the Listen To Your Body Newsletter National Eating Disorder Association Free Assessment LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) LTYB 292: Make Peace With Food (Intuitive Eating Principle #3) LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4) LTYB 296: 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5) Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5) | 25 Aug 2020 | 00:26:52 | |
Have you ever stopped to notice if you are actually being present and enjoying the foods that you are eating? Instead of being held captive to the strict rules that diet culture forces you to conform too, Intuitive Eating can help you find pleasure and peace in the foods you are consuming. Intuitive Eating Principle #5Intuitive Eating Principle #5 is all about finding the satisfaction factor in food. With 3 simple steps, you can start to check in with yourself and start truly experiencing and enjoying the act of eating. Don't Let Dieting Restrict You Anymore Instead of adhering to the 'black and white, all or nothing, either/or dynamic' that diets push as the only way to do things, Intuitive Eating will empower you to start taking back control of the things that you are putting into your body. It is time to start giving yourself some grace when it comes to the negative thoughts you have internalized due to diet culture. Alternatively, you can start giving yourself the compassion and kindness necessary to embrace Intuitive Eating and break up with the diet cycle for good. Three Things That Will Help You With the Satisfaction Factor of Food By finding out what foods you actually like, being present in the experience of eating, and choosing things that will actually satisfy you, you can gain more clarity and awareness on what foods are serving you. It is time to stop giving diet culture permission to choose what goes into your body, and Intuitive Eating Principle #5 is here to help you accomplish that. How do you work to be more present and mindful when you are eating so that you can bump up your Satisfaction Factor when it comes to food? Share how you are incorporating Intuitive Eating Principle #5 with me in the comments on the episode page.
In This Episode
Key Takeaways The Top 3 Things to Remember About Intuitive Eating Are:
Quotes "If we set a black and white, all or nothing, either/or dynamic, that says either I love my body all the time or I am hating on my body all the time, then that sets us up for that kind of 'failure'." (6:12) "As long as we have this diet culture around us, we are in it, we are swimming in it, we are going to be confronted with these thoughts. The skill that you can develop through things like intuitive eating and body neutrality is giving yourself the time to stop, pause, consider, before acting, or realizing how you are feeling in a certain situation." (9:20) "The food as fuel mentality can be a helpful stepping stone for some people, especially when you are afraid to experiment or trying to overcome the do's and don'ts of the food police." (16:32) "Are you ever allowing yourself to become present when you are eating and be in tuned with what you are enjoying about the experience?" (19:05) "If you put off your satisfaction or you deny your satisfaction for a particular food or something that you think would sound really good… and then you eat it and you pay attention, little by little you build these skills." (23:08)
Links Join the Listen To Your Body Newsletter LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) LTYB 292: Make Peace With Food (Intuitive Eating Principle #3) LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4) Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| Changing The Way You View Fitness w/ Simone Tchouke | 18 Aug 2020 | 00:38:46 | |
Simone Tchouke, AKA Simone Loves Fitness, is on a mission to make movement a joyful experience in your life. After moving to the US at age 15, Simone was on a path of biochemistry before her passion for fitness became stronger than ever. Now a fitness trainer dedicated to making movement accessible, Simone is here today to share her story and why working out isn't all about how you look. Working Out Shouldn't Be Expensive, Intimidating or AlienatingMovement practices can improve your mood, decrease your stress, give you more restful sleep and so much more. Instead of working out for the sole purpose of looking a certain way, Simone wants you to dismiss traditional exercise culture and start using movement as a way to feel better about yourself. By focusing on what you like, picking exercises that benefit you not only physically but also mentally, and giving others permission to change their ways of thinking, Simone is creating accessible fitness for all. Simone believes that working out shouldn't be expensive, intimidating, or alienating. Living proof that whatever you have is enough to get started, Simone's infectious energy and amazing story is one that everyone will be able to relate too. Your body is enough, and Simone is prepared to meet you where you are so that you can start to enjoy the power of your body. Are you open to changing your relationship to fitness and health? Share how Simone's inclusive and individualized approach has inspired you to rethink your connection to movement in the comments on the episode page.
In This Episode
Quotes "People always associate working out with wanting to lose weight, and my goal as a trainer is to help people move because they are going to feel better, you are going to feel happy, you are going to sleep better, you are going to feel lighter in your movement. So I really help them see the reason besides wanting to lose weight why you should want to work out." (10:35) "I think people will stay with you because of how you make them feel. So if you make them feel good and you give them what they need but also what they want, they will stick around and they will keep being active." (14:20) "I started to realize that it is not really one size fits all. And not everyone is out to be the next Serena Williams or the next Michael Phelps. You have to meet people where they are, and you have to be flexible." (20:42) "People are always going to say something. Whether they like you or don't like you or they wish they could do what you are doing, people are always going to say something. But if you truly know why you are doing it for yourself, I think you should be okay." (25:34) "We are in the same boat, and that is fine. Just because I didn't work out for 2 weeks or 1 month, doesn't mean that I am not worthy. I am still worthy, you are still worthy, and we are going to try again tomorrow!" (29:39)
Links Join the Listen To Your Body Newsletter Follow Simone on Instagram | Facebook Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| How To Unf*ck Your Brain w/ Kara Loewentheil | 11 Aug 2020 | 00:37:13 | |
Kara Loewentheil is a master certified coach and host of the badass podcast Unfuck Your Brain. The core of Kara's mission is to help others retrain their brains and stop believing the harsh things we have heard from society and have internalized as our own thoughts. Filled with humor, wisdom, and no BS, Kara is here to teach you what unfucking your brain really means. Retrain Your Brain and Start Being Kinder To YourselfBy taking neutral baby steps, it is possible to change the way you think about yourself and the world. Instead of focusing on the negative, Kara wants to help you identify your thought patterns and help you think differently about the negative things that you have been taught to believe. By diving into the particulars, staying away from the immeasurable number of things you have been taught to believe, and discovering your own internal landscape, you can retrain your brain and start being kinder to yourself. Filled with simple and applicable strategies, Kara's episode is one that you do not want to miss.
In This Episode
Quotes "What I teach is a method of actually unfucking your brain, which is that you have to go in there and identify the thoughts you have that sound like they are in your own voice. That's the problem. We can identify these social messages, but in our heads, they don't sound like the magazine that we read or the announcer voice on TV that we first heard it from, they sound like our own thoughts." (9:45) "We all want to fix the big problem right away, right? Like 'I hate myself, I have low self-esteem, I just want to love myself'. And in my experience, you really cannot do effective coaching or self-coaching at that level of generality." (18:37) "Coaching is like building a building, you have to start from the ground up. So we can change huge things in our lives, but it starts a little bit by little bit." (19:18) "We want to see evidence in the world to justify the thought and have us believe it, but we have it backward. We have to believe it, at least a little bit, at first, that's how we go out and create some evidence that something is possible." (28:20)
Links Join the Listen To Your Body Newsletter Join The Clutch Feminist Coaching Community Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| Challenging The Food Police (Intuitive Eating Principle 4) | 04 Aug 2020 | 00:32:16 | |
There is a good chance that you have should's and shouldn't, do's and don'ts, and a myriad of voices in your head telling you what to think when it comes to what you are putting in your mouth. The negative thoughts that come out regarding all of the rules you have around food are not serving you, but don't worry, there is another way. How To Respond To These Food Police Tendencies With PurposeWhen you internalize foods as 'good' or 'bad', you can wind up creating emotions and actions that are not in line with how you truly want to feel about food. Instead of perpetuating the behaviors, you are trying to stop, intuitive eating can help you become aware of the voices in your head and show you how to respond to these food police tendencies with purpose. By developing a more flexible way of thinking you can start to be kinder to yourself and make peace with the food stories you may have been telling yourself for years. Are you ready to stop using negativity as your motivator and start to challenge the food police? Share how you are working towards intuitive eating in the comments on the episode page.
In This Episode
Quotes "Intuitive eating takes time, it is something you put into practice." (3:26) "You are not broken if this happens. You are not broken if your appetite is all of a sudden ravenous after a day of not eating. You are not broken, this is how your body works!" (15:05) "It is really important to start paying attention to the language that you use and understanding the thoughts and the beliefs that you have been living by… you have to get clear or develop that sense of awareness because you can't change what you are not aware of." (16:54) "It's knowing that the way you are going to make progress and find more peace with this is not by being harsh on yourself." (22:54) "If you are constantly saying 'always' and 'never', you are going to the worst of the worst place all the time. And that is a huge opportunity for you to be able to reframe." (29:24)
Links LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) LTYB 292: Make Peace With Food (Intuitive Eating Principle #3) Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| Make Peace with Food (Intuitive Eating Principle 3) | 28 Jul 2020 | 00:31:19 | |
One of the most common problems I hear from folks is the struggle of depriving yourself of food, only to end up overdoing it. Our culture has taught us that we cannot trust ourselves and that the way to stop overeating and start to 'lose weight' is by depriving and restricting ourselves, and that is simply not true. A Positive Relationship With Food Is PossibleI want you to honor your body by breaking the cycle between guilt and deprivation, and stop feeling like you are failing. Instead of 'last supper eating' or starting again on Monday, you can allow yourself to make peace with the presence of food and start to experience your food on a deeper level. A positive relationship with food is possible when you can gain an outline of the process of making peace with food, which is what this episode will teach you how to do. Have you been struggling with depriving yourself of food and are ready to start feeling at peace with food instead? Share how you are working to turn your situation around and embrace a more peaceful way of eating with us in the comments on the episode page.
In This Episode
Quotes "[Intuitive Eating] is not a yes/no list, it is not a list of hard and fast rules that need to be done in a specific order or for a specific amount of time and all of a sudden things are going to be completely better. It's applying it to a living breathing human, which is you, and all of your uniqueness." (3:50) "The more you say 'don't do this, don't think about it', the more you think about it. So in order to stop the bingeing, to stop the overeating, to stop the 'last supper eating', and ultimately to stop the guilt, is to systematically make peace with food." (18:43) "When you start to relax into the idea that the food is going to be there, the shininess of that object wears off, the novelty wears off. A novelty in our brains and dopamine go together, but if the food is there, or we are allowing ourselves to have it, it looses that forbidden fruit value." (19:36) "We always think we have to earn and burn our food… we have to let go of the idea of 'making up for it'. Because that is a condition, it is not unconditional." (25:35) "Every time you take that step toward making peace with food, giving yourself that permission, checking in with your body, you are building bricks of trust." (28:38)
Links LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| Finding Self Love Through A Lens w/ Megs Elemans | 21 Jul 2020 | 00:46:25 | |
Has your body ever held you back from doing something that you may enjoy? Megs Elemans is a boudoir photographer from Canada who is here today to explore the powerful ability that photography has to help you find more peace with your body. Small Steps Necessary To Love Your Right Now BodyBy honoring women's bodies and respecting where they are at in their journey, Megs is supporting the process of moving rather than arriving. Even if boudoir is out of your comfort zone, Megs non-judgemental and caring ambiance may convince you to start taking the small steps necessary to love your right now body. Everything from body acceptance, tips for decreasing anxiousness in front of the camera, and the stigma Megs received from postpartum images are on the table today as we explore what it means to find a way back to yourself through the art of photography. Instead of hiding the parts of yourself, you may not love, Megs is here to empower you to do whatever the hell you want with your body, no matter what size. Are you ready to accept how your body evolves with you over time? Share what you loved most about Megs refreshing and candid approach to self-love and acceptance in the comments section of the episode page.
In This Episode
Quotes "I realized that I had stumbled onto something kind of profound here in that there is something incredibly concentrated and powerful in these sessions I do with women where they can step into themselves in this really raw and really quick way." (8:41) "The difference between a lot of other boudoir photographers that I see is that I make no attempt to hide the parts of yourself that you might not like, I don't use clever lighting or clever poses and I don't really dabble with photoshop at all, and I pose women in bigger bodies the same way that I pose women in smaller bodies." (13:43) "I toe that line between honoring those things that you don't like about yourself but also not overtly going out of my way to hide them because I don't want to reinforce this hate that you have for whatever specific part of your body." (20:26) "I don't need you to love yourself, there will always be things about yourself that you don't like, body or personality, that's not the point. I need you to not let your body stop you from doing things that you like to do or might like to do if you were "10 pounds lighter"." (24:33) "I know that if you have a disgust with what I am doing, that is something that is going on with you, and it has nothing to do with me." (35:22)
Links Follow Megs on Instagram | Facebook Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| Is Muscle Anti-Aging? | 14 Nov 2023 | 00:30:39 | |
Our Western society is, to put it frankly, obsessed with the idea of anti-aging and the fountain of youth. This multi-billion-dollar-a-year industry that is mainly targeted at women focuses on all of the products and things you can do to maintain the appearance of youth on the outside of your body. But what about what is going on in the inside? Key TakeawaysIf You Are Interested in Using Muscle to Improve Your Aging, You Should:
Muscle is the most critical topic that is missing from the majority of conversations around aging. Preserving our muscle mass as we get older is one of the best ways to maintain our quality of life and longevity as we transition through menopause and beyond. Developing and maintaining muscle not only makes you feel good but is a key factor in how you age. The Unsung Hero of Anti-AgingWhile you may not be able to prevent 100% of the muscle mass loss you may experience as you get older, strength training is the best action you can take to take steps in that direction.
Muscle mass is the unsung hero of the anti-aging discussion, and is about so much more than vanity and appearances. If you want to preserve your quality of life and longevity as you age, maintaining your muscle is the first thing you need to think about.
How has strength training changed your approach to aging? Share your thoughts with me in the comments on the episode page. In This Episode
"If there is one thing that gets missed over time and time and time again in the conversation about aging, it is the unsung hero, muscle." (3:12)
"I don't want to just live to be very old in terms of my years, but I also would like to have as much quality of life, and quality of health, as possible." (8:29)
"No matter where on the spectrum you are, it is absolutely important and possible for you to start strength training now and reap some of these benefits." (15:53)
"Not only does this affect performance in terms of sports and athletics and fitness, but also, life." (21:48)
"This is all about your longevity, quality of programming, quality of life, and how strength training is going to serve you going forward." (29:01) Featured on the ShowApply for Strength Nutrition Unlocked Here
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related EpisodesFYS #411: Why You Need A Strength Training Program
FYS #408: Growth Mindset in Fitness
FYS #407: The Female Athlete Health Report with Kyniska Advocacy | |||
| Start Living Your Life By Design w/ Rai Henry | 14 Jul 2020 | 00:43:22 | |
Life, as we know it, has changed and our creative expression has changed as well. Instead of focusing on self-actualization, many are turning to the powers of community, collective, and creativity in order to heal and step into alignment. Rai Henry is a personal coach who is passionate about helping others reignite their creativity, and step out of the hustle and into the flow. Being Intentional About Your Life, Business, & ValuesWhile you may not consider yourself a 'creative', Rai believes that anyone who is tapping into a part of themselves in order to express it to others fits into the creative mold. By being intentional about your life, business and values, Rai helps others show up in a way that aligns with your DNA, or Divine Natural Approach. Through deliberate work, you can recognize the blocks in your life and learn how to flow through them. Rai wants to get to know you and open you up to the limitless possibilities that are waiting for you. By focusing on your own personal responsibility you can look inside to achieve better flow, heal from trauma, and start living your life by design. Are you ready to use your creative expression as a tool for healing, aligning, and thriving? Share what you loved most about Rai's unique and refreshing perspective with us in the comments on the episode page.
In This Episode
Quotes "That's really what I am here to do. Help people show up in the world, have an impact, but really find their true values along the way." (10:07) "In a time like today where the world is going through such revolution and transformation, it can be very easy to feel like you are doing it alone, when truly we are doing it as a collective." (17:21) "I didn't have any of the guidance, I didn't have any kind of blueprint or framework to work from. But I forged it myself, along with spirit guiding me and the beautiful, what I call messengers, that showed up at different phases of my life. And I have charted that process, and I have taken note of what those key factors were, and I have applied them to the principles of your heroes' journey, and that is the framework for the work that I am doing right now." (34:27) "We are all on one journey, but there are infinite possibilities. So it is so important to remember it is absolutely up to you to choose the flow that works for you. Choose your flow by unlocking that potential and being intentional and deliberate about the life that you want to live, or the business that you want to create." (37:00)
Links Follow Rai on Instagram Sponsor a Scholarship for BIPOC Creatives Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| Honoring Your Hunger (Intuitive Eating Principle 2) | 07 Jul 2020 | 00:28:47 | |
Intuitive eating is not just a list of rules that will tell you what to do and what not to do. While that may sound scary, intuitive eating will give you entry points of investigation so that you can begin to implement new things and get more in touch with yourself. Although it is often very different than what people expect it to be, intuitive eating can be transformative if you prepare yourself with the knowledge you need before diving in. This is why I have created a series all about the 10 Intuitive Eating Principles you need to know before getting started. Many People Are Ignoring The Cries Of Our BodiesIntuitive eating principle number two is all about learning how to sense and honor your hunger. By building skills such as heightening your awareness within your body, learning how to dismantle diet culture and the systems of oppression it feeds into you can return to trusting that your body signals are not trying to fuck you over. Many people are ignoring the cries of our bodies because diet culture has taught us to distrust our bodies. Today I urge you to stop listening to them and start listening to what is right for your body so that you can embrace your body's own innate wisdom and signals. Hunger can show up in so many different ways, and it is only by becoming aware of your own unique hunger whispers that you can take the next step in your intuitive eating journey. Are you ready to find greater peace with food and honor your hunger? Share what you struggle with most about intuitive eating principle two and how you are working to heal it in the comments on the episode page.
In This Episode
Quotes "Beginning to implement intuitive eating in your life to find more peace with food, to be able to eat the foods you enjoy without feeling guilty, to allow yourself to experience that, and to move away from the extremes that I know you are tired of." (4:33) "Hunger is one of your bodies signals, it is a natural body signal. And if you can sense your hunger, that is a very good thing. That means there is a connection, an open line of communication, between you and your body. It is not something to fear, it is something to be grateful for." (8:40) "Diet culture is not stopping, and it is certainly not stopping for a fucking pandemic, its not stopping because we are in social isolation, if anything its getting louder, and its getting louder in certain ways as it strives to stay relevant. We are consistently confronted with this stuff, so we can't just lock ourselves away." (13:41) "When you withhold and restrict your food intake, your body compensates by increasing your drive and desire to eat, while also oftentimes decreasing your desire to move." (22:16) "This is where it is really important to get clear about your personal body signals that you notice when your hunger starts to creep up on you." (24:14)
Links Join the Listen To Your Body Newsletter LTYB 275: The Anti-Diet Approach to Eating with Evelyn Tribole LTYB 266: How To Listen To Your Body with Steph Gaudreau LTYB 284: How Neuroscience Can Help You Listen To Your Body Alyssa Chang Intuitive Eating: Why Hunger Isn't Your Only Cue Blog Post Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| How To Ditch Dieting (Intuitive Eating Principle 1) | 30 Jun 2020 | 00:29:49 | |
Today I am kicking off a new 10 part series all about the principles of intuitive eating. Not only will I be rehashing the principles, but I will also be taking a deep dive into the implementation of these principles so that you can start applying them into your own life. First up are the four things you need to know in order to implement principle one of intuitive eating, also known as ditching the diet mentality. Stop Blaming Yourself & Start Implementing These PrinciplesIf you want to do the work and embrace the idea of rejecting the diet mentality and ditching dieting, this is an episode you cannot miss. It takes both internal cues and external health frameworks to help you avoid being in food jail and find a more peaceful way of eating. By getting clear of your past history with dieting and what it has cost you, and providing yourself with compassion, you can stop blaming yourself and start implementing these principles. As a society, we are not acknowledging the downsides and risks of dieting and restriction. Intuitive eating can help you get clear on what you want your relationship of food to look like based entirely on what is right for your body. You are not a failure, it is the systematic oppression built into diet culture that is to blame. Are you ready to stand up and stop being controlled by diet culture? Share how you are making peace with your history of diet culture and how you want to move forward with us in the comments section of the episode page.
In This Episode
Quotes "I am putting my focus and attention on things like facilitating intuitive eating for you, helping you find more peace with food and your body, helping you end the exhaustion around these things, and helping you get to a place that is more ease filled and less of a battle." (3:08) "This is an unlearning and learning, this is not something we are going to do in a day. And it's not something we can do by just reading it in theory, it is a practice. It is a living breathing practice because you are a living breathing human being." (8:47) "You don't know what you don't know, and you probably didn't know about what diet culture is until very recently, and that's okay. We have to have that forgiveness for ourselves and that compassion for ourselves." (13:35) "It's not a lack of willpower that has gotten you to this point. It is not a lack of willpower that means you have struggled with maintaining a diet in the past. There is a lot here to have care and kindness and compassion for yourself about." (22:51) "You are not the failure. Diet culture as a system of oppression is the failure." (24:05)
Links Join the Listen To Your Body Newsletter LTYB 287: Top 5 Things To Know Before You Start Intuitive Eating LTYB 273: Opting Out Of Diet Culture with Naomi Katz Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||