Explore every episode of the podcast Grace & Grit Podcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Episode 367: Midlife, Menopause and the Brain w/ Dr. Sarah McKay | 13 Sep 2024 | 01:04:05 | |
I don’t know about you but I have a lot of questions about my brain at midlife. Questions like…
So I reached out to Dr. Sarah McKay to help answer some of these questions, and she graciously agreed to join me for an interview. You can listen here: https://graceandgrit.com/podcast-367 MENTIONED IN THIS EPISODEDr. Sarah McKay’s Website: https://drsarahmckay.com/ *** Dr. Sarah McKay is a neuroscientist and science communicator who simplifies brain science for health and well-being, performance, and creativity. Sarah completed her MSc and PhD in neuroscience at Oxford University. After relocating to Australia and completing five years of postdoctoral research on spinal cord injury, Sarah hung up her lab coat to establish Think Brain, which offers online professional development training in applied neuroscience and brain health. In 2019, Sarah hosted an episode of ABC Catalyst exploring brain health, biohacking, and longevity. Sarah’s first book, The Women's Brain Book: The neuroscience of health, hormones, and happiness was published in 2018 (with a second edition due 2025). Her second book Baby Brain: The surprising neuroscience of how pregnancy and motherhood sculpt our brains and change our minds (for the better), was published in 2023. She’s currently writing a third book on brain health for the iconic ‘For Dummies’ brand. If you enjoy this episode please consider sharing it:) *** ⬇️ Tools to rock your second act. ✅ Start Here: https://graceandgrit.com/start-here/ ✅ Listen to the Podcast: https://graceandgrit.com/podcast ✅ Weekly Bit of Grace & Grit: https://graceandgrit.com/rumbleandrise ✅ ️Leave a Podcast Review: https://graceandgrit.com/podcastreview ✅ Rumble & Rise with Courtney: https://graceandgrit.com/readytorumble ✅ Subscribe on YouTube: https://graceandgrit.com/youtube-subscribe ✅ Visit us online: https://graceandgrit.com
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| Episode 366: 5 Insights From Midlife Solo Travel (and why you should try it) | 30 Aug 2024 | 00:28:00 | |
Spending time alone at midlife can feel like an impossible task amid so many responsibilities AND it is incredibly important if you want to cultivate a strong relationship with yourself. Why? Because… It is hard to know yourself if you don’t take time to be with yourself. I think solo adventures can be a great way to reconnect with yourself, relieve stress, get clarity around decisions, fortify confidence and so much more. In this episode, I share 5 insights I have had from my own solo travel with the hopes that it might inspire you to plan a little getaway with yourself. You can listen here: https://graceandgrit.com/podcast-366 If this lands and you know a woman who might benefit from listening, pass it on! MENTIONED IN THIS EPISODE
**** Are you loving the Grace & Grit Podcast? Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble Looking for more Grace & Grit? Visit https://graceandgrit.com/ | |||
| Episode 357: Power-FULL Aging (Part 2): Rethinking Your Approach | 12 Apr 2024 | 00:45:16 | |
Attention, ladies! It’s time to rethink our approach to health and wellness if we want to age power-fully. Our bodies undergo profound changes as we cross the midlife threshold, with the departure of crucial hormones like estrogen and progesterone making us less resilient to stress. Ignoring this reality makes the pursuit of powerful aging an uphill battle. Join me in this episode of the Grace & Grit podcast, where I help you to consider:
You can listen here: https://graceandgrit.com/podcast-357 MENTIONED IN THIS EPISODE
**** Are you loving the Grace & Grit Podcast? Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble Looking for more Grace & Grit? Visit https://graceandgrit.com/ | |||
| Episode 267: The Gifts of Sobriety w/ Veronica Valli | 15 Jan 2022 | 00:39:40 | |
I talk a lot in my work about the concept of Buffering, which is when we try to change our emotional landscape with something outside of us. We feel lonely so we eat. The problem with buffering is two-fold: Buffering with alcohol has some unique consequences I believe for the perimenopausal and menopausal populations, which is the age group I primarily work with. So I could not be more thrilled to be hosting Veronica Valli on the podcast. Veronica Valli is changing the narrative on sobriety. With 21 years of sobriety and 19 years of experience as a recovery coach and psychotherapist, she understands that there is no ONE path to sobriety. I adore Veronica, her message, and her mission and I am excited for you to tune into this conversation that we recently had. You can listen here: https://graceandgrit.com/podcast-267/ **** Learn more about Veronica Valli and her book, Soberful, here: https://soberful.com/soberful-book-launch **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 266: The Intro & Outro of Your Day | 08 Jan 2022 | 00:27:03 | |
It is downright impossible to create new possibilities for your life if you are living in reaction mode. After all, your reactions are a byproduct of what you have been practicing. So, if you want to generate new outcomes, you have to practice new things, which means getting very intentional about how you live your days. In this week’s episode of the Grace & Grit Podcast, I discuss one of the most important foundational elements of doing just that. You can listen here: https://graceandgrit.com/podcast-266/ **** Want 2022 to be your Healthiest Year Yet? **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 265: Integrate to Elevate Your Health & Well-Being | 01 Jan 2022 | 00:37:21 | |
Welcome to 2022! Whatever it is your want for your health this year, I hope you go after it remembering that you are a multidimensional and dynamic human. This means, if you want the changes you make to STICK – you’ll want your strategy to integrate the wholeness of your life not isolate parts of it. Not sure what that means? Check out this week’s episode. You can listen here: https://graceandgrit.com/podcast-265/ **** Want 2022 to be your Healthiest Year Yet? **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 264: The Road We've Traveled | 18 Dec 2021 | 00:52:47 | |
The Grace & Grit Podcast is where I challenge women to reconsider what health really is and the strategies they are using to go about nurturing theirs. Rumble & Rise is my private community where I help members put rubber to the road. In other words, it is where we do the work. In this final Grace & Grit Podcast of 2021, I share with you the road we have traveled inside of Rumble & Rise over the past 12 months and extend to you a special invitation to join us in 2022. You can listen here: https://graceandgrit.com/podcast-264/ **** Special Holiday Offer! Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble Holiday Offer for Yearly Membership **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 263: Emotional Freedom Technique w/ Sarah Louise Lilley | 11 Dec 2021 | 00:50:09 | |
How we rumble with challenging emotions is a big deal. Why? Because emotions drive your behavior. So, I could not be more thrilled that Sarah Louise Lilley, who has been a long-time member of my Rumble & Rise Community, agreed to join me for a conversation about the power of Emotional Freedom Technique (EFT). The holidays tend to be a pressure cooker of emotion for many women, so sit back, listen in and learn how simple it can be to pivot your emotional landscape. You can listen here: https://graceandgrit.com/podcast-263 Coaching Offer Page + Coupon: CODE: RUMBLEANDRISE Email: Emotionalfreedomwithsarah@gmail.com **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/
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| Episode 262: Thriving Through the Holi-DAZE | 04 Dec 2021 | 00:33:26 | |
While the holiday season can usher in joy, celebration, and fun, it can also bring with it a hefty dose of stress. Family, social events, travel, and gift-giving can feel like a LOT on top of an already overflowing schedule. In this episode of the Grace & Grit podcast, I give listeners a few ideas about how to travel through the holidays with your mental and physical health intact, so you can start the year ahead feeling strong, grounded, and ready for whatever comes:) You can listen here: https://graceandgrit.com/podcast-262/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 261: Dear Body, Thank You. | 20 Nov 2021 | 00:16:54 | |
You know what’s amazing about gratitude? It is one of the few resources we are gifted an endless supply of. There is no limit to the amount of gratitude you get to experience and/or express. And yet… How easy it is to not feel or express it at all. In this episode of the Grace & Grit Podcast, I remind us all of the health-promoting benefits of gratitude AND take you through a very simple exercise for extending gratitude for one of the things women so often seem to be at war with… the human body:) You can listen here: https://graceandgrit.com/podcast-261/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 260: Healing the Nervous System & Why It Matters w/ Irene Lyon | 13 Nov 2021 | 01:03:42 | |
It would be lovely and oh-so-simple if health was simply a byproduct of nutrition and exercise, but it’s not. Not by a long shot. It is a byproduct of learning how to better manage the things IN your life that act as stressors on your life. And… A dysregulated nervous system can be a massive stressor to the human body as my guest, Irene Lyon, so beautifully explains. I have been a longtime fan of Irene Lyon’s work around trauma and nervous system health because I have seen it improve the lives of not only clients, but I have experienced the power of nurturing the nervous system in my own life first hand. If you are a human being, you have a nervous system and it is worth checking out this episode to find out how to start caring for it the way you do other systems in your body:) You can listen here: https://graceandgrit.com/podcast-260/ Mentioned in this podcast: 21-day Nervous System Reset - https://ea188.isrefer.com/go/21days/CT/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/
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| Episode 259: Relationships & Your Health | 06 Nov 2021 | 00:40:06 | |
Relationships are messy, unpredictable and wildly imperfect. And perhaps no time of year exposes that truth quite like the holidays. In this episode of the Grace & Grit podcast, I remind listeners about what they can control within relationships this season (and every season) and what they can’t, with the hopes that it will help them travel through the holidays with less stress and a whole lot more peace and joy. You can listen here: https://graceandgrit.com/podcast-259/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 258: 5 Simple Measures to Boost Your Chemical Well-Being | 30 Oct 2021 | 00:34:24 | |
When it comes to improving health, there is something that proves to be immensely helpful time and time again. AND, sadly, it is often overlooked. It is not a superfood, supplement or shake. It is not a radical diet. It is not an extreme exercise program. It is… are you ready?? Practicing basic life-promoting habits, consistently. So, what are the basic lifestyle habits that make such a big difference to your health? Well, that is precisely what we cover in this episode of the Grace & Grit Podcast. You can listen here: https://graceandgrit.com/podcast-258/ #five2thrive, A Free Five Part Video Series: https://graceandgrit.com/five2thrive **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 356: Power-FULL Aging (Part 1): Embracing Change | 29 Mar 2024 | 00:46:19 | |
Let’s face it—getting older isn’t a negotiable part of life. You’ve got some serious control over how that aging journey unfolds. You could make it a bit of a downer, trudging through the years… OR you could make it a power-filled experience. (let’s do that!) Today’s episode marks the start of a 4-part series on Power-FULL Aging, and we’re digging into why change, especially during midlife, is an invitation to level up. Whether you’re switching up your job, refreshing your relationships, or tweaking your health game, change can actually be an opportunity to step into your power and own it. So, let’s roll up our sleeves and uncover how to rock your second act! You can listen here: https://graceandgrit.com/podcast-356 MENTIONED IN THIS EPISODE:
**** Are you loving the Grace & Grit Podcast? Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble Looking for more Grace & Grit? Visit https://graceandgrit.com/ | |||
| Episode 257: Healthy Self-Discipline | 23 Oct 2021 | 00:33:52 | |
I have worked with clients who struggle to apply any degree of discipline when it comes to their own self-care and I have worked with clients who have applied discipline to the point of self-destruction. Neither promotes health. If you want to improve your health, you need a dash of self-discipline but how much you need really depends on what else is happening in your life. In this episode of the Grace & Grit podcast, I will help you identify when you might need to dial up the self-discipline in your process and when you might need to dial it down. You can listen here: https://graceandgrit.com/podcast-257/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/
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| Episode 256: A Woman of Grace & Grit: Mardi Wooster | 16 Oct 2021 | 00:39:36 | |
In this episode of the Grace & Grit Podcast, I had the awesome privilege of interviewing Rumble & Rise member, Mardi Wooster about her journey of getting realigned with herself after COVID threw a wrench in her self-care game. Explore all kinds of goodness in this conversation like…
… and so much more. Have a listen here: https://graceandgrit.com/podcast-256/ And, if it inspires… join us inside the Rumble & Rise arena. https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 255: Social Media & Your Health | 09 Oct 2021 | 00:36:14 | |
Last week I ran an online event for 250 women called The Consistency Code Crash Course and in that class, I asked women to identify their time leaks (a time leak is something that costs time but isn’t really contributing to your value system). The most popular answer? Social media.So, I decided it was high time that I tackle this issue on the podcast. If you are spending more time on social media than you would like to be, have a listen. You can listen here: https://graceandgrit.com/podcast-255/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/
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| Episode 254: Simple Before Complex | 25 Sep 2021 | 00:23:45 | |
There is a lot of opportunity in present-day culture to make the process of improving your health oh-so-complicated. But who needs complicated? The women I coach certainly don’t. Their schedules are jam-packed, their to-do lists are 10 miles long, and overwhelm has become a way of life. Take a deep breath and rest assured that in this episode of the Grace & Grit podcast, I am going to remind you how simple the road back to health can really be. You can listen here: https://graceandgrit.com/podcast-254/ **** FREE Consistency Code Crash Course! Join me for a FREE 5-day course to help you take better care of yourself with more consistency & ease at https://graceandgrit.com/crashcourse **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 253: NOW is the perfect time. | 18 Sep 2021 | 00:26:03 | |
“I don’t have time.” Sound familiar? I hear these phrases often when talking to women about doing the work that needs to be done to reclaim their health and happiness. In this episode of the Grace & Grit Podcast, I challenge you to consider that…. You DO have the time. If you have been delaying your efforts to improve your own health, do not miss this episode! You can listen here: https://graceandgrit.com/podcast-253/ **** FREE Consistency Code Crash Course! Join me for a FREE 5-day course to help you take better care of yourself with more consistency & ease at https://graceandgrit.com/crashcourse **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 252: How to Get Unstuck | 11 Sep 2021 | 00:28:37 | |
In nearly every conversation I have had with someone considering hiring me, there are a few sentences I almost always hear. One of those being, “Courtney, I just feel stuck.” I have built a knack for helping women get unstuck along their health journey and in today’s episode, I am going to introduce the “getting unstuck” formula that I teach every client I work with. If you find this episode helpful, please share it with a woman who you think could benefit. You can listen here: https://graceandgrit.com/podcast-252/ **** FREE Consistency Code Crash Course! Join me for a FREE 5-day course to help you take better care of yourself with more consistency & ease at https://graceandgrit.com/crashcourse **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/
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| Episode 251: Real stories of struggle and triumph from inside the Rumble & Rise arena. | 04 Sep 2021 | 01:08:20 | |
Listening to the Grace & Grit Podcast is nice, but APPLYING what you learn can change your life. This is why I started the Rumble & Rise community nearly 2 years ago. To provide community, education, and accountability to women who are ready to do more than just listen. In this episode of the podcast, I am joined by 5 members of this incredible community to share their journey with you. If it inspires you (and I am sure it will), I hope you too will join us:) You can find out more details about the membership here: https://graceandgrit.com/readytorumble You can listen to this week's episode here: https://graceandgrit.com/podcast-251/ **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 250: Rekindling Sex & Intimacy in Your Marriage w/ Irene Fehr | 28 Aug 2021 | 00:49:14 | |
If you are a woman in a long-term relationship who has low or no libido, this podcast episode is for you! My guest, Irene Fehr, is a sex and intimacy coach who has made it her life’s mission to dispel the myths that cause women to feel “sexually broken” and shift their attention to what their bodies, hearts and souls really need to connect to their libido, sexual pleasure, and their partners. We cover a ton of ground in this episode, including:
You can listen here: https://graceandgrit.com/podcast-250/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 249: The Gift of SLOW | 21 Aug 2021 | 00:34:59 | |
There are so many gifts in extending ourselves the grace to slow down AND it can feel nearly impossible to do. In this episode of the Grace & Grit Podcast, I remind you of the profound health benefits of going against the grain of hustle culture and dish out some simple tools you can apply immediately to reduce the speed of your own life. I hope you enjoy it! You can listen here: https://graceandgrit.com/podcast-249/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/
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| Episode 248: The Cornerstones of Progress | 14 Aug 2021 | 00:29:39 | |
Progress towards any goal is rarely linear and there may be times when you feel you just aren’t making any at all. Today’s podcast is in tribute to those days. In this episode, I introduce the 4 cornerstones of progress that are sure you keep moving forward even on the most challenging days. You can listen here: https://graceandgrit.com/podcast-248/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 355: Beyond the Surface: Deepening the relationship you have with your body. | 15 Mar 2024 | 00:43:58 | |
To say that most women I have coached over the years have “a complicated relationship with their bodies” would be a massive understatement. In fact, it is a rarity that I work with a woman who has a healthy relationship with her body. What is a healthy relationship with the body? Well, that is precisely the topic of this week’s podcast episode. In this episode, specifically, I cover:
… and so much more. If you are a woman who would like to improve the relationship you have with your body, do not miss this episode! You can listen here: https://graceandgrit.com/podcast-355 MENTIONED IN THIS EPISODE:Body Image Journaling Prompts: https://graceandgrit.com/bodyimage **** Are you loving the Grace & Grit Podcast? Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble Looking for more Grace & Grit? Visit https://graceandgrit.com/
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| Episode 247: The ONLY skillset you really need to improve your health. | 31 Jul 2021 | 00:33:09 | |
Over the course of my career, I have taught my clients a lot of skills sets to help them with behavior change, but the skill I address in this week’s episode is really the only one they will ever need to up-level their health or any arena of their life. In fact, I am so passionate about this skill that it has become the focus of the work I have taught over the past 5 years. Want to know what it is? Check out this episode. You can listen here: https://graceandgrit.com/podcast-247/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 246: Emotional Health | 24 Jul 2021 | 00:33:43 | |
Trying to improve your physical health without addressing your mental and emotional health is like doing an expensive renovation on a foundation that is imploding. It might work for a while but eventually, the fact that you skipped over the most important work is going to come to light. In fact, if you want sustainable results, I would argue that nurturing your emotional health isn’t optional, it is absolutely necessary. So, in this episode of the Grace & Grit Podcast, I talk about the importance of emotional health and how to take responsibility for yours so you can make change stick:) You can listen here: https://graceandgrit.com/podcast-246/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 245: Skyrocket Your Success by Living Decision-Free | 17 Jul 2021 | 00:33:00 | |
Your brain is amazing. It is constantly processing information, making decisions, organizing, caching out and so much more. It does A LOT for you each day AND… Because it’s efficient, the human brain is always looking for shortcuts to conserve energy and make its job easier. That’s what habits are. So, if you want to change your habits, you have to make it EASY for your brain to execute new behaviors. And that is where the concept of “decision-free living” comes in. In this episode of the Grace & Grit podcast, I talk about the incredible power of this practice and how to implement it into your life to skyrocket your success:) You can listen here: https://graceandgrit.com/podcast-245/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 244: Actions that make all the difference. | 10 Jul 2021 | 00:27:27 | |
Transforming your life isn’t simply a matter of taking action, it is about taking the RIGHT actions. And not just any action, but action that moves you in a direction. Not all actions are equally as effective in helping to move the needle of progress. In this episode of the Grace & Grit podcast I help you explore:
… and so much more. You can listen here: https://graceandgrit.com/podcast-244/ **** Ignite Your Self-Confidence Workshop! Learn more and sign up at https://graceandgrit.com/ignite **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 243: Become Your Own Best Advocate w/ Heather Hansen | 03 Jul 2021 | 00:34:43 | |
Having the confidence to advocate for yourself can save you from so much unnecessary stress, which is why I could not be more excited that Heather Hansen, a self-advocacy expert, on-air legal analyst, award-winning trial attorney, and author of, Advocate to Win: 10 Tools to Ask for What You Want and Get It, has agreed to join me on the Grace & Grit Podcast. We cover a ton of ground in this interview, including:
… and so much more! You can listen here: https://graceandgrit.com/podcast-243/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 242: A Woman of Grace & Grit: Patti Ziegler | 26 Jun 2021 | 00:39:44 | |
I help my clients rumble more gracefully with the parts of their life that feel misaligned so they can stop eating and drinking and Netflix-ing in an attempt to avoid them. And while I wish every client I work with would share their story publicly, I understand that not all of them want to. Much to my delight, however, Patti Ziegler did. I have had the privilege of working with Patti 1:1 for 6 months and in this interview, she shares a bit of what she’s learned, how she’s changed, and why she is so excited for the next chapter of her life. Have a listen. I hope it inspires you as much as it inspired me. You can listen here: https://graceandgrit.com/podcast-242/ **** Ignite Your Self-Confidence Workshop! Learn more and sign up at https://graceandgrit.com/ignite **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 241: How to enjoy your summer AND rock your health. | 19 Jun 2021 | 00:26:07 | |
Summer has arrived here in North America and with it comes travel, barbeques, camping trips, and opportunity to disrupt our everyday routines. And saying YES to these things can be so incredibly beneficial to your health. A lot of women this time of year feel they can say YES to the invitation that is summer OR stay the course with their health goals. I want to offer that you can do BOTH and, in this episode of the Grace & Grit podcast, I am going to share with you exactly how to make the most of your summer AND roll into September without feeling like you are “starting over”. You can listen here: https://graceandgrit.com/podcast-241/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 240: The Secret to Putting Your Healthiest Years Ahead of You | 12 Jun 2021 | 00:25:26 | |
Spending your precious time and energy chasing a version of yourself you have been in the past robs you of the opportunity to step into the most evolved and fully expressed version of yourself yet. This is why the Grace & Grit motto is: Put your healthiest years AHEAD of you not behind you.In this episode of the Grace & Grit podcast I teach a specific skill that has been a game changer for my clients and students when it comes to improving their health story. Have a listen. It just might be a game changer for you too! You can listen here: https://graceandgrit.com/podcast-240/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 239: Gain Control of Emotional Eating | 05 Jun 2021 | 00:35:44 | |
Emotional eating is an obstacle that is keeping many women from the level of health they truly crave. In fact, nearly every woman I know has experienced at least one (more often MANY) episode of emotional eating in her lifetime. So in this episode of the Grace & Grit podcast I am dishing out 4 specific strategies that will help you to gain control of emotional eating. I hope it helps! And if it does, please consider sharing it with a woman who could also benefit from the episode. #sharingiscaring You can listen here: https://graceandgrit.com/podcast-239 **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 238: Lymphatic Health w/ Lisa Gainsley | 29 May 2021 | 00:37:51 | |
When we talk about physical health we often hear references made to the cardiovascular system, the muscular system, the nervous system, and the digestive system, but what about the lymphatic system? Are we hearing enough about that? My guest today, Lisa Gainsley, would say “no” we are not, which is why she recently authored “The Book of Lymph: Self-Care Practices to Enhance Immunity, Health, and Beauty”. Listen to this interview to discover the power of this incredible system and what you can start doing today to help nurture yours. You can listen here: https://graceandgrit.com/podcast-238/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/
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| Episode 354: Master Key: One skill that will transform every dimension of your life. | 01 Mar 2024 | 00:32:16 | |
I have been traveling in the health and wellness space for nearly 30 years (yep! I got my first job as a fitness trainer when I was 18, and I just celebrated my 47th birthday). The wellness industry is the ONLY field I have ever worked in, AND I am fairly certain this industry would not even exist if more professionals were teaching the REAL work of behavior change. You can buy an endless supply of programs promising to change your life, but at the end of the day, there is really only 1 skill you need to do that. I call it the master key, and it is the very thing I do a deep dive into in this episode of the podcast:) You can listen here: https://graceandgrit.com/podcast-354/ MENTIONED IN THIS EPISODE:The Art of Self-Coaching: **** Are you loving the Grace & Grit Podcast? Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble Looking for more Grace & Grit? Visit https://graceandgrit.com/ | |||
| Episode 237: The Value of Approaching Health As a Generalist | 22 May 2021 | 01:00:55 | |
There are a lot of things that contribute to the “health” of a human. And, yet, we are often sold measures for improving our health that isolate parts of our humanness. If you want to lose weight, focus on physical health. But can you achieve a deep state of health by separating the dimensions of health in this way? I would argue no. Treating 1 dimension of health in isolation is like strengthening 1 body part to try and improve the conditioning of the entire body. When aspiring to improve your health, I am a huge proponent of approaching the work as a generalist rather than as a specialist. Curious to hear more. Check out this episode. You can listen here: https://graceandgrit.com/podcast-237/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 236: The Dynamic Nature of Health | 15 May 2021 | 00:45:06 | |
You are a dynamic thing, constantly evolving and forever changing. Which means the state of your health is dynamic too. Wellness culture treats health as a binary thing. You either have it or you don’t. But there is a wide space in between worth considering. In this episode of the Grace & Grit Podcast, I explore what health looks like in the face of dis-ease, illness, and injury. You can listen here: https://graceandgrit.com/podcast-236/ **** WATCH THE WOMEN'S HEALTH REIMAGINED REPLAY AT https://graceandgrit.com/masterclassreplay **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 235: Integrity & Why It Matters to Your Health | 08 May 2021 | 00:34:56 | |
“Integrity pain” is a term I have been using with my students for years to describe the discomfort that comes when your actions are misaligned with what you say it is you want for your life. In this episode, I do a deep dive into the power of integrity and simple measures you can take to fortify yours. You can listen here: https://graceandgrit.com/podcast-235/ **** FREE WOMEN'S HEALTH REIMAGINED ONLINE CLASS Learn more and register at https://graceandgrit.com/reimagine **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/
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| Episode 234: 6 Thoughts Preventing You From Making Progress | 01 May 2021 | 00:31:19 | |
Health does not grow in negligent, hostile or toxic places, which the mind can certainly become without proper attention and direction. If you aren’t exerting consistent daily effort to keep your mindset in a place that promotes grace, resilience, and perseverance any goals you achieve will be very short-lived. Managing the mind is single-handedly the most powerful thing a woman could do to improve her health AND it is the most lacking element in most health and wellness programs. In this episode of the Grace & Grit podcast, I share with you six of the most common thoughts that prevent women from reaching the level of health she truly craves. You can listen here: https://graceandgrit.com/podcast-234/ **** FREE WOMEN'S HEALTH REIMAGINED ONLINE CLASS Learn more and register at https://graceandgrit.com/reimagine **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 233: How to End the Compare & Despair Game | 24 Apr 2021 | 00:36:35 | |
Comparison has a dark side, no question. It has the capacity to rob you of your happiness, squash your self-confidence and prevent you from taking meaningful action in areas that matter to you. Comparison also has a bright side. Yes, really. Check out this episode to learn more about how to use comparison to fuel you rather than deplete you. And, hey… If you find it useful, share it with the women in your life who could also benefit from listening:) You can listen here: https://graceandgrit.com/podcast-233/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 232: The Path to Confidence | 17 Apr 2021 | 00:53:36 | |
My clients and students all say they have different reasons for working with me: they want to get stronger, they want to shed fat, they want to be able to keep up with their kids or grandkids etc. But really… They all want the same thing, more confidence.
Confidence is the REAL byproduct of the skills and strategies I teach women and, in this episode of the Grace & Grit podcast, I am going to teach you the pathway for developing more of it too. Have a listen! And please share it with a woman who could benefit from the message. You can listen here: https://graceandgrit.com/podcast-232 **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 231: Community Matters | 10 Apr 2021 | 00:47:13 | |
Several years ago I created a FREE five day program called #five2thrive that women are still downloading and reaping value from today. That video series introduces the 5 key elements that I think are paramount to improving health: sleep, hydration, nutrition, movement, and mindset. But there is one other element, I wish I had added to that list. Community. Ladies, we are communal creatures. We aren’t meant to do hard things alone. So, this episode of the Grace & Grit podcast is to remind you about the incredible power of community and connection along the path to change. You can listen here: https://graceandgrit.com/podcast-231/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 230: The Truth About Consistency | 03 Apr 2021 | 00:39:49 | |
I have been teaching women how to show up for themselves with more consistency and ease for the bulk of my career. I am such a fan of the consistency conversation, I teach an entire course called The Consistency Code. Learning to be consistent does not mean your process will be linear or your efforts will be perfect. What is consistency and more importantly how do you develop it? Tune into this podcast for the answers. You can listen here: https://graceandgrit.com/podcast-230/ **** Looking for more support? Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 229: The real work of deep health. | 27 Mar 2021 | 00:34:39 | |
Is it just me or does it feel like “weight loss” is the loudest conversation in the women’s health arena? It drives me nuts! Why? For a few reasons:
In this episode of the Grace & Grit podcast, I share two topics that really define the work that I do in the world as a health coach: deep work and deep health. If you are ready to explore women’s health beyond the “weight loss” conversation, do not miss this episode. You can listen here: https://graceandgrit.com/podcast-229/ And, if you are looking for more support, join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 228: Extinguishing Overwhelm | 13 Mar 2021 | 00:42:33 | |
Overwhelm sucks. It is suffocating and paralyzing. The good news? It is also totally optional. If you are a woman who often uses the word “overwhelmed” to describe how you are feeling, do not miss this episode. You can listen here: https://graceandgrit.com/podcast-228/ Mentioned in this episode: Rumble & Rise Membership Arena: https://graceandgrit.com/readytorumble **** Are you loving the Grace and Grit Podcast? Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/
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| Episode 353: Unlocking the Power of Nervous System Regulation at Midlife w/ Irene Lyon | 16 Feb 2024 | 00:58:46 | |
She’s Baaaacck… Nervous system expert Irene Lyon that is. If you have been a long-time listener of the Grace & Grit podcast, you are probably familiar with Irene Lyon. She does the MASSIVELY important work of helping people to better understand how their nervous system works AND develop skills that allow them to more easily regulate their nervous systems. I repeatedly invite Irene back to the show because while I teach a lot of skills to my own clients to help them better manage stress, Irene teaches a layer of work that I consider to be foundational to creating any kind of meaningful behavior change. Twice a year, Irene opens the doors to her 12-week SmartBody SmartMind program, for which I am a proud affiliate because not only has this program influenced my own life in profound ways, but I see it helping the women in my community in profound ways. This conversation was actually an Instagram Live interview that I recently did with Irene and decided to repurpose it as a podcast episode so more people could listen to it. In this episode, we cover…
… and so much more! You can listen here: https://graceandgrit.com/podcast-353 MENTIONED IN THIS EPISODE
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| Episode 227: The Stress Habit | 27 Feb 2021 | 00:46:37 | |
A lot of women I consult with, who are frustrated with their state of health, often say to me that they don’t feel all that stressed. Which if you really think about it, isn’t all that surprising considering we have normalized living in a constant state of stress. In this episode we explore what it means to be in a healthy relationship with stress. You can listen here: https://graceandgrit.com/podcast-227/ Mentioned in this episode: Rumble & Rise Membership Arena: https://graceandgrit.com/readytorumble FREE 21 Tips To Rock Your Health!: https://graceandgrit.com/21tips **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 226: 3 Steps to Infuse Your Life With More Life | 13 Feb 2021 | 00:30:40 | |
I don’t know about you but, I don’t just want to live my life, I want to rock my life. And to do that I need to stay honest with myself about when I am in need of recovery, restoration and revitalization. But aren’t those the same things? You might be wondering:) No. The wellness industry tends to focus on recovery, which is oh-so-important, but it also isn’t enough to live your best life (with a strong dose of enthusiasm). Tune into this episode if you are someone who wants to shape your life into the most vibrant experience. You can listen here: https://graceandgrit.com/podcast-226/ Mentioned in this episode: **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||
| Episode 225: To Grit or to Quit | 30 Jan 2021 | 00:35:17 | |
Psychologist Angela Duckworth defines Grit as “perseverance and passion for long-term goals”. I am a big fan of the quality, which is why it is a part of my business name. That being said, letting go of things that no longer serve you, is ALSO a very necessary part of self-development that we don’t talk enough about. In this episode, I share some of my thoughts about knowing when to apply grit to your journey and knowing when to quit certain things along your journey. I hope it helps you practice more grace AND grit. You can listen here: https://graceandgrit.com/podcast-225/ Mentioned in this episode: **** Are you loving the Grace and Grit Podcast?Help us keep the mic on! Become a Patron: https://www.patreon.com/graceandgrit Leave a Review: http://bit.ly/GGPReview Looking for more Grace and Grit? Visit https://graceandgrit.com/ | |||