In this episode of The Empowered Feminine Podcast, Ciara Foy discusses the science of sleep and its profound impact on overall health, hormones, and stress management. Drawing from her expertise as a functional hormone nutritionist, Ciara shares valuable insights on optimizing sleep for better health outcomes, especially for women in perimenopause and menopause.

Key Takeaways

• The Importance of Sleep: Understanding how sleep affects hormones, stress management, and overall health.
• Hormonal Balance: Exploring the relationship between sleep, cortisol, and insulin resistance, particularly in perimenopause and menopause.
• Muscle Mass and Metabolism: The role of muscle mass in maintaining insulin sensitivity and metabolic health.
• Hunger Hormones: How sleep affects leptin and ghrelin, the hormones that regulate hunger and satiety.
• Circadian Rhythm: Tips for optimizing your body's natural sleep-wake cycle, including the importance of morning sunlight exposure.
• Melatonin and Cortisol: Understanding the relationship between these hormones and their impact on sleep quality.
• Late-Night Eating: The effects of eating late at night on sleep and metabolic health.
• Sleep Consistency: The importance of maintaining a consistent sleep schedule and tips for establishing a good sleep routine.
• Stress Management: How stress impacts sleep quality and strategies for managing stress.
• Heart Rate Variability (HRV): Introduction to HRV and its significance in assessing overall health and stress management.

Resources Mentioned: Ciara mentions the use of an Oura ring for tracking sleep and HRV.

Have thoughts or questions? Connect with Ciara at: Instagram: @CiaraFoyInc Website: www.ciarafoy.com

In this episode of The Empowered Feminine Podcast, Ciara speaks with Kristin Johnson and Maria Claps, the brilliant minds behind "The Great Menopause Myth." Backed by the latest research, their book offers a new, holistic approach to staying healthy and happy through menopause. They join us to spill the tea on everything you need to know about this transformative phase of life.

Key Takeaways

• The personal journeys that led Maria and Kristen to become menopause experts and advocates
• Common misconceptions about hormone replacement therapy (HRT) and its benefits beyond symptom management
• The importance of taking a preventative, long-term view of health during menopause
• Why cycling progesterone can be beneficial, even after menopause
• How to find the right practitioner and advocate for yourself
• The link between menopause and increased risk for conditions like diabetes and osteoporosis
• Why strength training is crucial, especially when combined with HRT
• The need to look beyond just managing symptoms and focus on overall health and vitality

Kristin and Maria are passionate about helping you see menopause as an opportunity to level up your health game. They'll teach you to advocate for yourself and make informed decisions that'll have you feeling fabulous well into your golden years. Get ready to flip the script on menopause and embrace this phase of life with open arms!

Find Kristin and Maria on Instagram at www.instagram.com/wise_and_well_

Find "The Great Menopause Myth" on Amazon: https://www.amazon.com/Great-Menopause-Myth-Mastering-Uncomfortable/dp/0760388261

Join Kristin and Maria's free online community at: https://mastering-midlife-mayhem.mn.co/share/wMZy48BtORKxplRd

Have thoughts or questions? Connect with Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

In this episode, Ciara discusses the importance of insulin and cortisol. Discover how these two hormones not only govern your blood sugar and stress levels but also play a crucial role in your overall health. With a blend of expert insights and actionable advice, Ciara empowers you to take control of your hormonal health through informed and strategic lifestyle choices. Whether you're looking to soothe symptoms of hormonal imbalance or optimize your well-being, this episode is your go-to guide for making empowered changes. 

Key Moments:

[00:03:17] Blood Sugar & Inflammation Connection: Learn how stabilizing blood sugar can significantly reduce inflammation and set a healthy foundation for hormonal balance.

[00:04:16] Hormone Awareness Recap: Quick review of crucial hormones that affect blood sugar, emphasizing their impact on your health trajectory.

[00:06:09] Goals for Hormonal Harmony: Strategies to increase insulin sensitivity and reduce stress for optimal health.

[00:07:55] Nutritional Wisdom: Introduction to the critical role of nutrition in managing stress and supporting hormonal health.

[00:16:16] Cortisol & Stress Management: Explore the impact of the stress hormone and learn effective stress-management techniques.

[00:18:34] Blood Sugar Management Tips: Practical advice to keep your blood sugar levels stable and avoid energy lows and unhealthy cravings.

[00:26:01] Protein's Role: Discusses the essential role of protein in satiety and muscle maintenance, especially for women.

[00:31:25] Macronutrient Myths Debunked: Clears up common dietary misconceptions for a balanced approach to eating.

[00:45:02] Elevating Fat Quality & Cellular Health: Emphasizes the importance of selecting quality fats in our diet to enhance overall health and cellular function.

[00:50:02] Macronutrient Balance and Portion Control: Stresses managing fat intake to prevent excessive caloric consumption and hindered weight loss.

[00:52:38] Dietary Adjustments for Perimenopause: Discusses the critical role of dietary fats in hormone production and brain health, advocating for whole food fat sources over oils.

[00:55:01] Macro Tracking & Meal Planning: Shares insights on balancing macronutrients for health and stress management, and how tracking helps tailor dietary needs.

[01:01:10 - 01:03:13] Lifestyle Tips for Sustainable Eating: Offers practical tips for meal planning and intuitive eating, emphasizing understanding personal nutritional needs.

[01:03:14 - 01:05:08] Exercise and Carb Timing: Explains how workout intensity and timing should influence carbohydrate intake for optimal energy and recovery.

[01:05:09 - 01:07:31] Mindful Eating & Stress Management: Highlights how mindful eating can aid in managing stress and improving dietary habits.

[01:07:32 - 01:10:03] Customizing Diet to Individual Needs: Encourages personalized dietary adjustments based on individual health conditions, activity levels, and metabolic needs.

[01:10:04 - 01:12:01] Navigating Dining Out and Travel: Shares personal strategies for maintaining a healthy diet while dining out and traveling, promoting a balance between indulgence and nutritional choices.

Say hi to Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

This week, Ciara welcomes special guest and client Sharon Kim. Sharon has been in the field of finance for over 20 years and has reached an executive level in her career that very few women have. Ciara and Sharon talk about how to set aside time and space for health in a busy and demanding schedule, why more women need to claim their success, and tips for navigating the new remote workplace.

In this episode, you will learn more about:

• Sharon is the most senior woman at the executive level of her job. She is one of Ciara’s examples of someone that makes it to the top of their field and is so busy, but still stays dedicated to their health and wellness.
• Selfishness isn’t the worst thing. In fact, when we prioritize ourselves we can give to others more fully.
• It’s essential to carve out a little bit of time for yourself and your well being each day. For Sharon, one non-negotiable is finding just 20 minutes a day to exercise. Another tip is time-blocking so her family knows what she is doing and when she is available.
• Sharon explains how she works at a high level and manages many people, yet has good boundaries for her time and work hours.
• As far as we’ve come for women in the workplace, we still have a long way to go to have women represented at the executive level.
• Sharon notes that the major differences she sees between men and women in management is the confidence men have to clearly state what they want and what they feel they deserve.
• In the new work from home landscape, it’s important to stay visible and top of mind to your managers.
• 
  

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

This week, Ciara talks about a topic near and dear to her heart; emotional eating.  She dives into the importance of routines, sleep, and nutrition, and discusses how they are all interconnected in regulating hormones, appetite and blood sugar. Ciara gives tips for how to start planning and changing habits today so you can improve energy, mood and your relationship with emotional eating.

Listen On:

• iTunes
• Spotify
• Stitcher

In this episode, you will learn more about:

• We all have a natural circadian rhythm that is dictated by the sun. Getting in line with that will vastly improve your physical and mental health.
• The hours between 10 pm and 2 am are particularly important for women’s hormonal balance; which is why Ciara suggests striving for a 10 o’clock bedtime. Or at the very least, start disconnecting and setting up rituals an hour before bed.
• F.lux is an app that Ciara uses to filter out blue light on her computer.
• When you don’t get enough sleep, it impacts two hormones specific to your appetite and satisfaction with food; ghrelin and leptin.
• Waking up at a similar time every day is critical to maintaining rhythm, grounding you and reducing emotional eating.
• Ciara wasn’t always a morning person, but she trained herself to be one and so can you.
• Meal planning is so important particularly for those with busy and high-stress schedules. When we don’t stay on a balanced eating schedule, our blood sugar drops. Low blood sugar will result in cravings; usually unhealthy ones.
• Nutritional quality and balance are key to unlocking so many health benefits.
• Your microbiome is responsible for more than 70% of your immune system; we can change and improve our microbiome based on our food choices.
• Completely eliminating sugar, even for a week, will be much more effective in reducing cravings than simply cutting down on sugar.
• Feeling our emotions is not negative; it’s important to feel, validate and label them.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Ciara was joined this week by Dr. Laura Foster, a chiropractor for 24 years that took the bold leap to retire her license and pursue her truth. She is a mom, retreat leader, yogi, speaker, coach and creator of Reclaim Your Voice and Badass Boundary Setting for Wholehearted Women. Laura and Ciara both speak about their methods for finding and listening to their truths, even when it may challenge the status quo. They dive into why it’s good to be uncomfortable and face the unknown with an open heart, and how the feminine uprising is palpable and guaranteed to shift the world as we know it.

In this episode, you will learn more about:

• Laura speaks about leaving her 24 year career as a chiropractor and how she married her passions of travel, health and yoga to mentor women all over the world.
• It can be challenging to try and navigate the line between being a regulated professional and speaking your truth and standing up for your beliefs. Both Ciara and Laura share their experience with navigating it with class and grace, even during the shaky moments.
• Intuition is a powerful tool that women in particular are gifted with and we need to foster it more; not shy away from it.
• It’s important to ask yourself the hard questions, and really check in, instead of numbing yourself from the truth.
• What looks like success doesn’t always feel like success if we are being inauthentic.
• Giving yourself “a break” doesn’t have to mean cheat days or destructive behavior; self care is “a break”. The short game can be fun, but you really want to play the long game.
• You can have self love while still wanting to make changes in yourself.
• It’s okay to say no to other people especially when we’re saying yes to ourselves.
• People pleasing is not only exhausting and inauthentic, but it actually damages relationships.
• Having strong boundaries and mutually beneficial relationships means pushing past the discomfort to have the difficult conversations.

Download a Digital Copy of Ciara’s Best Selling Book >>>https://www.ciarafoy.com/free-ebook-opt-in

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Learn More About Laura At:

www.soulinspiredgirl.com

@soulinspiredgurl 

Badass Boundary Setting For Wholehearted Women 

https://dr-foster.clickfunnels.com/optin-432588081601330462934

This week, Ciara discusses important yet easily doable practices and habits to increase your insulin sensitivity and explains why it’s so important to do so. Insulin sensitivity has so much to do with our weight, mood, sleep, and reducing the risk of so many diseases from diabetes and beyond. Ciara covers how you can upgrade your nutrition, eating schedule, and commitment to fitness to gain balance of your blood sugar and regulate your hormones for a stronger and healthier version of yourself.

In this episode, you will learn more about:

• Balancing our insulin is the first step in hormonal balance and overall health and well being.
• There are simple yet powerful ways to increase your insulin resistance with your nutrition, fitness, meal timing, and sleep.
• There is a huge connection between how sensitive your body is to insulin and your lean muscle to fat ratio.
• Belly fat is connected to a host of other health conditions and higher risk indicators including diabetes and heart disease. This is especially the case in postmenopausal women over the age of 40.
• Lifting weights is a great way to increase insulin sensitivity at a pace that can be slow and steady yet have great results.
• There are common misconceptions about both what we eat (sugar and refined grains) and how often we should eat it. 
• Why generic intermittent fasting may not work for many women.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

We are diving in to get vulnerable this week, as Ciara talks about a piece of the puzzle you may have yet to focus on that is so critical to your success — your mindset. She explains why knowing doesn’t equal doing, and why you have to have the right mindset to really go all in and make yourself a priority. Ciara opens up about her own experience in coming to the realization that being a perfectionist isn’t what is always needed in self-care and healing and shares a few practical ways you can shift your mindset for success today.

In this episode, you will learn more about:

• It takes a lot of vulnerability to look at yourself and ask the hard questions, but it is worth it to get to the truth of what’s really happening so we can shift our mindset and heal.
• Our body speaks to us through symptoms. We can only ignore them or push them down for so long before they are screaming out and making it pretty hard for us to do anything else but focus inward on ourselves and our health.
• Our beliefs are the blueprint that dictates our actions. If you are unable to get to the next level of health and well-being, you must first look at the stories you tell yourself and your core beliefs.
• As women, we are often taught to put our own needs last and to be seen and not heard. This conditioning can lead us to not set the boundaries we need to make ourselves a priority, leaving us frustrated, exhausted, and overwhelmed.
• Ciara opens up about the eye-opening moment as a new mother that really made her think about what qualities she wanted to embody as a role model for her daughter.
• Working on your mindset isn’t something to approach from the perspective of wanting it to be perfect. It is an everyday commitment with good days and more challenging days.
• Journaling had a massive impact on Ciara and is something she teaches to her clients as a way to gain a foothold on their beliefs and mindset.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Continue Your Journey: 

The Full Frontal Living Podcast

This week, Ciara drops some real talk about why it’s not a lack of motivation that holds you back from reaching your health and fitness goals, but a lack of integrity and commitment to yourself and your own values. She covers why it’s critical to take control of your health, and why you should keep promises to yourself the same way you would with the loved ones in your life that you care about and respect. Ciara covers how to take this first step to prioritize our own well being, and in turn, the motivation will come when we see the results. Listen in and remember: you are worth putting the work in, and your health matters.

In this episode, you will learn more about:

• It’s not about you lacking a motivation gene, it’s about how you feel about yourself and the relationship you have with yourself that will determine your progress in health and wellness.
• Keeping small promises daily is a way to build trust and respect for your priorities and well being.
• When we say we are “too busy” or don’t have enough time to take care of ourselves, not only are we often wrong, but those other things we are prioritizing will take a backseat if we have a health crisis.
• If you have an ailment that seems out of reach, the first step is really getting honest as to what your priorities and values are, and how you can slowly and consistently start to commit to a healthier lifestyle.
• Women tend to put work and/or family above their own health. Ciara uses tough love on her clients to have them imagine a scenario where a health crisis leads them to be out of commission for who and what they love.
• You don’t lack motivation, you lack the integrity to keep promises to yourself. The more you follow through with putting yourself #1, the more you trust yourself and become unstoppable.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Continue Your Journey: 

The Values Factor

To kick off the first official episode of the show, Ciara dives into one of her favorite topics, detoxing. She breaks down how we can support our liver and the body’s natural digestion process using whole foods and cleaner products rather than harsh cleansers or fad diets. Ciara gives a few examples of organic greens, natural supplements, cleaning products, and beauty routines that we can add to our everyday life to clean out the gunk and junk and have our system running smoother. Pour yourself a big cup of water, and enjoy! 

In this episode, you will learn more about: 

• The liver is so important and is the General of our body. We need it to filter out the bad toxins and metabolize the food and hormones that the body needs. 
• Detoxing doesn’t have to be an overwhelming process. You can take on one thing at a time, and stay consistent to get big results that are easier to stick with than trying to be perfect. 
• There are a few basic principles to reduce the toxic load in our body, including taking a look at what we drink, eat, use in our homes, and put on our skin. 
• Water is so important and so many of us are chronically dehydrated. 
• Herbs such as parsley and cilantro and food based supplements such as blue-green algae and wheatgrass can be a powerful yet simple way to cleanse the liver. 
• Hot/cold showers, saunas, and dry brushing are wonderful ways to get things moving and flowing in the body and to flush out toxins. 

Say Hi To Ciara At: 

www.ciarafoy.com

@ciarafoyinc 

10 Day Detox Plan 

Continue Your Journey: 

Tru.Earth 

The Detox Market

Green Skin Care @ Sephora 

Dandy Blend 

Welcome to The Empowered Feminine podcast, with your host Ciara Foy. As a mother, author, nutritionist, and women’s health expert, Ciara is committed to helping other women tame their hormonal chaos, balance stress, and become unstoppable. In this initial episode, Ciara tells us more about herself and her passion in the field of holistic health, nutrition, and helping women overcome burnout to live in their highest potential. It’s going to be exciting, raw, and eye-opening, so welcome to the show. 

On the Empowered Feminine Podcast, you will learn more about: 

• Ciara’s background, and why her passion for health and hormone balance led her to a career as an online holistic nutritionist and coach. 
• Why high functioning women often suffer from burnout, and the toll it can take on their career, health, and relationships. 
• A glimpse into a few of the impactful and life-changing conversations Ciara has had over the last 20 years that have led her down a path of natural health and building confidence to trust herself as a woman.
• What sets natural and holistic health apart as a way to really get down to the root cause of what is happening, rather than just covering up symptoms.
• Ciara opens up about her own struggles and challenges of gut health, burnout, boundaries, and the dance between feminine and masculine energy.
• How what we eat has so much to do with our self-love and care for our bodies.

Say Hi To Ciara At: 

www.ciarafoy.com

In this episode, Ciara dives deep into the complexities of cortisol and insulin's roles in health and wellness, particularly focusing on their impact on stress, energy, and metabolic health. The discussion provides a thorough understanding of how hormonal imbalances affect various bodily functions and offers actionable advice on managing these hormones through diet, lifestyle adjustments, and understanding one's body signals. This episode is vital for anyone looking to improve their stress management, enhance energy levels, and optimize overall health through informed, personalized approaches.

Whether you're battling fatigue, looking to manage stress more effectively, or simply interested in hormonal health, this episode offers valuable insights and practical advice for anyone looking to enhance their health and well-being. Listen in and empower yourself with the knowledge to take control of your hormonal health and live a more balanced life.

Key Moments:

(00:00:45) Introduction to Cortisol: The host introduces the topic of cortisol, detailing its effects on energy and stress management.

(00:15:30) High Cortisol Symptoms: Discussion on symptoms associated with high cortisol levels, such as irritability, overwhelmed feelings, and physical changes, including hair loss.

(00:29:50) Low Cortisol and Its Impact: Exploration of symptoms and consequences of low cortisol, which indicates chronic stress exposure.

(00:46:20) Cortisol Testing and Management: The importance of testing for cortisol to understand its role in health and specific methods to manage its levels effectively.

(01:03:10) Insulin's Role in Metabolism: The host explains insulin's critical role in managing blood sugar and energy, emphasizing the need for dietary balance.

(01:19:00) Dietary Strategies for Hormonal Balance: Practical dietary tips are provided to help balance cortisol and insulin through mindful eating practices.

Say hi to Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

In this episode of the Empowered Feminine Podcast, Ciara unveils the secret to breaking free from the monotony of ineffective health routines and embracing the art of adaptation. With insights drawn from personal experiences and years of practice, this episode is your guide to redefining your relationship with your body, nutrition, and overall well-being. Ciara navigates through the nuances of dietary trends, the importance of personalizing health practices, and the impact of social media on our wellness journey. She emphasizes the critical role of hormonal health and how understanding our body's unique needs can lead to significant improvements in health and fitness. By highlighting the necessity of listening to our bodies and adjusting our strategies accordingly, Ciara empowers listeners to step out of health plateaus and into a journey of continuous growth and self-discovery. This episode is a turning point for anyone ready to transform their health narrative with adaptability and informed choices.

Key Moments:

(00:46) Understanding Adaptation: Discussion on how our bodies adapt to diet and exercise, highlighting the need for change to continue progress.

(01:57) The Pitfalls of Static Routines: Exploring the limitations of unchanging health routines and the necessity of adaptation for continued improvement.

(02:35) Comprehensive Health Strategies: Ciara expands the conversation to include gut health, liver health, and metabolic considerations, emphasizing a holistic approach to health.

(03:01) Impact of Social Media: Examination of how social media influences perceptions of health and wellness, stressing the importance of critical thinking and personalized approaches.

(10:02) Navigating Nutritional Trends: Ciara critiques popular diets and fasting, offering insights into their effectiveness and potential drawbacks.

(18:20) Personalizing Health Practices: Discussion on the importance of tailoring health strategies to individual needs, avoiding one-size-fits-all solutions.

(28:00) Hormonal Considerations in Health: Exploring the impact of hormonal changes on health practices and the importance of considering hormonal health in personal wellness plans.

(36:00) Leveraging Adaptation in Health Regimens: Ciara shares strategies for using our understanding of adaptation to enhance health outcomes, suggesting periodic changes in health routines for optimal results.

Say hi to Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

In this inspiring episode of the Empowered Feminine Podcast, Ciara is excited to share the story of her client Lexy Dona’s weight loss success despite many complex life events during their work together. 

Listen in as Lexy courageously shares her battles with PCOS and weight management, offering hope and insight to those facing similar challenges. Their conversation reveals the critical role of self-care, especially during life's tumultuous moments, and how understanding and managing health issues such as insulin resistance can pave the way to a healthier life. This episode is a testament to the power of perseverance, mindset and the importance of a supportive community and coach. 

Through listening to Lexy’s story, you'll understand and likely resonate with the profound impact that personal struggles with health and hormones can have on one's life. Lexy opens up about her physical and emotional journey, from undergoing breast enhancement surgery to improve her self-image to confronting depression and experimenting with various fitness and nutrition programs.  You'll hear about the often overlooked factors such as sleep, stress, and gut health that can influence our well-being and the strategies that helped Lexy achieve a twenty-pound weight loss in just four months.  This episode serves as a reminder that prioritizing ourselves and understanding our bodies can lead to remarkable transformations.

If you’re looking to explore the transformative health strategies Ciara uses in her practice,  you're in for a treat!  Her live "Metabolic Mastery" series is happening on April 2nd and 3rd, 2024. Don't miss this opportunity to dive deep into Ciara's expertise for free. Secure your place now by clicking the link below https://ciara-foy.mykajabi.com/metabolic-mastery

Chapter Timestamps 

(08:27) Struggles With Health and Hormones 
(17:31) The Importance of Consistent Sleep Patterns 
(28:55) Mindset Shift & Embracing Body Changes 
(34:52) Importance of Self-Care and Healing 
(40:11) Holistic Approach to Health and Nutrition 
(45:59) Nutrition and Health Lifestyle Tips 
(59:23) Inspiring Self-Love and Success

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

Today, we share one of Ciara’s most popular masterclasses with you. It’s a journey beyond the surface of dieting and physical exercise into the emotional, psychological, and hormonal influences on weight loss. This episode is a heart-to-heart exploration of how our innermost feelings, beliefs, and bodily functions can significantly impact our ability to achieve and maintain a healthy weight. 

Ciara, with her warmth and expert knowledge, unpacks the nuances of weight loss, offering insights into the often-overlooked aspects of this journey. From understanding the hormonal dance that influences our body's ability to shed pounds, to confronting the emotional and psychological barriers that hold us back, this episode is an invitation to view weight loss through a holistic lens. Prepare to be empowered with actionable advice, compassionate understanding, and the supportive guidance needed to navigate the inner battle of weight loss with grace and determination.

If this episode enticed you to learn more, don't miss her upcoming series, “Metabolic Mastery,”  live on April 2 & 3rd, 2024. Click the link below to save your spot in this free experience. Don't worry it will be recorded if you can't make it live!
 https://ciara-foy.mykajabi.com/metabolic-mastery

Chapter Timestamps 

00:01 - Introduction and Welcome
02:30 - The Hormonal Connection to Weight Loss
10:45 - The Psychological Battle
20:00 - Addressing Cravings
30:15 - Practical Strategies for Hormonal Balance
40:30 - Empowerment Through Self-Care
50:00 - The Power of 'Why'

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

In this deeply personal episode of the Empowered Feminine Podcast, host Ciara Foy opens up about her transformative 20-year journey towards self-love and overcoming perfectionism. 

Drawing from her own experiences and insights from her book "Empowered by Food," Ciara offers listeners a raw and inspiring look into the challenges and victories on the path to self-acceptance. 

She looks into the pivotal role of nutrition in mental health, the importance of small, sustainable lifestyle changes, and the transformative power of knowledge and education. 

Listeners will gain practical advice on fostering discipline, the significance of understanding the 'why' behind food choices, and strategies for breaking free from disordered eating patterns. 

Ciara also highlights the crucial connection between gut health and mental well-being and introduces her newly structured group weight loss program designed to empower women through education, hormone testing and support. 

This episode is a must-listen for anyone on a journey of self-improvement, offering valuable lessons on how to turn self-sabotage into self-love through mindful practices and a supportive community.

Chapter Timestamps 

[00:00] Introduction to Ciara Foy and Her Transformation Journey 
[00:01:00] The Role of Perfectionism and Self-Sabotage in Personal Struggles 
[10:31] The Power of Knowledge and Education in Overcoming Disordered Eating 
[20:00] Masterclasses and Group Programs for Empowerment 
[29:52] Implementing Sustainable Changes and Non-Negotiables for Self-Love
[39:01] Closing Thoughts and Invitations to Future Learning Opportunities

Ciara’s story is a testament to the strength found in vulnerability, the importance of self-awareness, and the transformative power of education. Whether you're facing your struggles with self-image, seeking motivation for healthier living, or simply interested in personal growth, this episode offers valuable insights and practical advice for embracing a more empowered and loving relationship with yourself.

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

Recommended Resources:
Empowered by Food: Heal Your Hormones, Balance Stress, and Become Unstoppable
https://amazon.ca/Empowered-Food-Hormones-Balance-Unstoppable/dp/1095059416 

Hey there, beautiful souls! Snuggle up with your comfiest blanket and join me, your fellow midlife adventurer, for an honest and revealing chat with the incredible Lana Kerr. 

Today, we're diving headfirst into the world of women's intimate wellness, and trust me, it's a game changer. Lana, with her warmth and expertise, is here to open our eyes to the wonders of carboxy gel therapy. 

I’ll be honest, I used to be the one who'd cringe at the mere thought of things like losing my libido, vaginal dryness, or, heaven forbid, vaginal atrophy. I had legitimate fear due to the horror stories I’ve heard in practice. But hold on, because things are about to get exciting!

Lana's here to walk us through the magical world of carboxy therapy. Picture this: a therapy that has its roots in ancient samurai healing now transformed into a remarkable gel that not only improves circulation but hydrates those very special parts of us. Yes, ladies, we're talking rejuvenation in the areas that matter most!

Now, let's dive into something that completely turned my world around – the CO2V treatment. Remember how I dreaded those midlife 'gifts' like vaginal atrophy? Well, Lana's got the scoop on a study that's all about breathing new life into our intimate areas, and spicing up our sex lives while we're at it. And let me tell you, from personal experience, this stuff is the real deal. 

I was skeptical at first, but after trying the CO2V treatment myself, I was blown away. The increased blood flow, the rejuvenation – I swear, I haven't felt this turned on in years, not even a decade ago! It's like waking up a part of me I didn’t know existed and I’m not even someone who has suffered with decreased vaginal lubrication yet.
But as Lana says in the interview, you forget what it was like a decade ago! Cheers to remembering how good it can be!

And it's not just about the bedroom buzz. We also get into this fascinating study on stress incontinence. The early findings? They're like a beacon of hope for all of us who've had those 'oops' moments.

But this conversation isn't just about treatments and studies. It's about embracing our sexuality, our pleasure, and the whole emotional and mental experience of being a woman in her prime. We're talking real talk about self-care, about feeling alive and in tune with every part of ourselves.

Plus, a sneak peek into how bioidentical hormones are changing the game.

So, come on in and let's have a real conversation. It's time to celebrate every facet of our lives, especially as we navigate these vibrant midlife years. Here's to feeling fabulous, fearless, and more alive than ever! 💃✨❤️

Chapter Timestamps
(08:15) Innovative Treatment for Women's Health 
(17:24) Empowering Women Through Menopause and Intimacy 
(27:50) Empowering Women Through Self-Care 
(40:20) Prioritizing Self-Care and Wellness

Last but not least here is a link to download a Free Ebook that Lara Kerr wrote who is the founder of CO2LIFT: https://co2lift.com/pages/v

Lana was kind enough to create an affiliate link for this product as well:https://lddy.no/1izb1  that will provide a 15% discount.. The code is CIARA15 but that link should use it automatically.

Connect with Lana
Facebook: https://www.facebook.com/co2lift/
Instagram: https://www.instagram.com/co2lift/
LinkedIn:https://www.linkedin.com/in/lana-kerr-0b660430
Yotube: https://www.youtube.com/channel/UCRMEJRRpky95vOJHusSqJUA 

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

Join me, Ciara Foy, your host on the Empowered Feminine podcast, as we delve into the intricacies of hormonal health and explore natural ways to take charge. This episode focuses on the foundational lifestyle elements crucial for hormonal balance, including nutrition, exercise, sleep, and stress management. We emphasize that during perimenopause and menopause, therapies like HRT and BHRT, while beneficial for symptom relief, are not standalone solutions for weight loss or overall well-being.

We'll shed light on the importance of a healthy lifestyle in complementing any hormone therapy you might be considering. This episode tackles the often misunderstood realm of weight management, emphasizing the critical role of blood sugar balance. With my personal insights, I'll guide you through understanding various factors, such as how fluctuating estrogen levels can influence insulin sensitivity and overall health.

Learn why stress management, consistent meal timing, and recognizing your body's physiological signals are paramount to taming cortisol production. I'll explain why meal frequency and timing extend beyond mere calorie counting, focusing instead on providing your body with the stability it needs to thrive.

In this insightful episode, we also examine the profound impact of sleep on weight management and overall hormonal health. Discover tools like the Oura ring that can help monitor stress and its effects on your health. We delve into the benefits of a balanced microbiome, and the power of fermented foods, prebiotics, and fiber in your diet.

Embrace the collective power of sleep, nutrition, physical activity, and stress management in building a lifestyle that supports hormonal balance and a healthy weight. Plus, I'm thrilled to introduce new group weight loss programs designed to align with your personal journey towards hormonal health. Join us for this enlightening episode and take a step towards empowering your health journey.

Chapter Timestamps
(12:27) - Blood Sugar and Weight Loss Importance 
(18:07) - Balanced Hormones and Nutrition Timing 
(27:20) - Importance of Sleep, Nutrition, and Lifestyle 
(43:17) - Hormone Balance and Weight Loss Lifestyle 
(48:08) - Continuous Health Program Support

Instagram: @CiaraFoyInc

Website: www.ciarafoy.com

Join us on the latest episode of the Empowered Feminine Podcast, where I, Ciara Foy, dive into a journey of building confidence from within. This episode is particularly close to my heart as I share my personal experiences with breast implant removal and how it has profoundly shaped my perspective on body image and self-acceptance. I open up about the fears and uncertainties I faced and how, through this experience, I’ve learned to deeply appreciate my body’s resilience and strength.

In our discussion, I describe the concept of “fluffing” – a term used in the breast explant community to describe the body's process of healing and returning to its natural state post-surgery. This journey has been an eye-opener for me, revealing the true meaning of self-trust and acceptance. I also touch on the importance of controlling the controllable aspects of our lives, emphasizing the power of self-care and the impact it has on our overall well-being.

This episode is not just about my story; it's an open invitation to all women facing similar challenges. I offer support and encouragement, stressing that confidence is built in the small actions we take every day. It's about aligning our actions with our values and beliefs, and most importantly, being true to ourselves.

I also open up about my personal struggles and triumphs, showing that resilience and self-worth are key to building genuine confidence. I talk about the depth of my confidence, which goes much beyond physical attributes, and how embracing aging and body positivity has been a crucial part of my journey.

If this resonates with you, share it with a girlfriend and spread the love. Your journey of personal growth and confidence is just as important as mine. Remember to tag me @CiaraFoyInc on Instagram and share how this episode impacted you. Here’s to empowering each other and embracing our authentic selves!

Time Stamps & Key Points:

• [01:21]: Ciara's decision to share her post-surgery physical changes on Instagram to help others facing similar fears.
• [03:07]: The reality of post-surgery healing and the importance of self-trust and body acceptance.
• [05:36]: Encouragement for women facing similar challenges and an open offer of support and sharing from Ciara.
• [07:46]: The evolution of confidence through authenticity and alignment in actions and voice, including personal anecdotes from Ciara's life.
• [10:44]: Emphasizing that confidence comes from within, not external appearances or validations.
• [12:45]: The essentiality of self-love and internal validation for genuine confidence.
• [15:33]: A comparison of Ciara’s experiences with pregnancy and childbirth at different stages of her life, highlighting the shift in her self-perception and confidence.
• [17:45]: Ciara's personal struggles and triumphs, emphasizing resilience and self-worth.
• [19:33]: The depth of Ciara’s confidence, transcending physical attributes.
• [21:08]: Choosing to remain single as an act of self-worth and confidence.
• [23:36]: Encouraging clients to take responsibility for their actions and wellness.
• [25:21]: Rejecting societal norms and embracing one’s authentic self.
• [27:41]: The need for inner work and self-reflection for lasting confidence.
• [31:22]: How to build rock-solid confidence through consistent self-aligned actions.

Connect with Ciara Foy:

Instagram: @CiaraFoyInc
Website: Ciara Foy's Official Site

Recommended Resources:

• Last week’s episode on Ciara's breast implant removal journey
• Book Recommendation: "The Big Leap" by Gay Hendricks

January was a profound month for me, marked not only by the turning of a new year but also by the life-altering decision to undergo explant surgery. The journey wasn't just about what was removed; it was a powerful affirmation of my commitment to living authentically and honouring my deepest values. Throughout this episode, I peel back the layers of my experience, revealing how the choice to focus on desires over fears can lead us through life's twists and turns with intention and strength. I invite you to walk with me as I recount the ways in which our mindset can be our greatest ally in navigating major health decisions and the stress that accompanies them. 

Recovery is a story of the unexpected, and I'm opening the book on mine, from the unforeseen effects of caffeine-laced pain meds to the relief that comes when surgical drains are finally removed. My narrative continues with the practical aspects of healing, the medical advice that guided me, and the importance of listening to the nuances of our bodies. The conversation also delves into the medical choices that come with explant surgery, such as the decision to undergo a full en bloc capsulectomy, and how different medical opinions can greatly influence our healthcare journeys. Through my own surprisingly swift recovery, I unpack the contributing factors that allowed me to avoid muscle reconstruction, sharing insights that could support my path to wellness. 

Healing, however, extends beyond the physical; it's an emotional odyssey that can lead to a profound sense of gratitude and self-love. At 47, I've discovered a deep reverence for my body that goes beyond the superficial, finding that self-care is truly about nurturing from the inside out. In this episode, I also choose to respect my journey by not sharing certain details, like my capsule photos, online. Yet, I'm eager to inspire you to make your health and happiness a lifelong commitment to cultivate pride, trust, and respect for your body. For those who are curious, I'm open to sharing more about my doctor's insights, hoping that my story might empower you to honor the sacredness of your own body and well-being.

Say Hi To Ciara At:
www.ciarafoy.com 
@ciarafoyinc 

In this episode of The Empowered Feminine Podcast, Ciara gets real and discusses the pervasive issue of diet culture and its impact on women's lives. She shares her personal journey of overcoming an unhealthy relationship with food and offers insights on how to break free from the cycle of dieting. Ciara emphasizes the importance of finding balance, listening to your body's needs, and focusing on long-term well-being rather than quick fixes.

Key Takeaways

Understanding Diet Culture: Unpacking the harmful beliefs and practices that diet culture promotes, and how they can negatively affect mental and physical health.

Personal Journey: Ciara shares her own struggles with food and dieting, highlighting the moment she realized she needed to change her approach.

Mindful Eating: Tips on how to reconnect with your body's signals and practice mindful eating to foster a healthier relationship with food.

Reframing Goals: Shifting the focus from weight loss to overall well-being and self-care, and understanding that true health is not defined by a number on the scale.

Empowerment Through Education: The importance of educating yourself about nutrition, body image, and the impact of diet culture to make informed choices.

Breaking Free: Strategies to let go of restrictive diets and embrace a more balanced, intuitive approach to eating.

Community Support: The role of community and support systems in maintaining a positive mindset and staying committed to healthy habits.

Resources Mentioned:

Tools for tracking progress in a healthy, non-obsessive way.

Have thoughts or questions? Connect with Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

It’s a New Year, and Ciara is here to talk about health and weight loss in a way that’s not your typical “New Year, New Me” reset talk! In this episode, she gives her Five Top Tips for bringing in vitality and health through gentle practices, fit into a flexible schedule, and best of all, free or at little cost. Follow these, and you will not only lower your body fat, but also boost your mood, increase your gut health, and supercharge your immune system.

In this episode, you will learn more about:

• Our habits and practices can have a massive impact on how well we respond to viruses and illnesses.
• Two important hormones, ghrelin and leptin, that help us feel satiated and control our appetite.
• The importance of good sleep and rest and the impact it has on keeping a healthy weight and steady metabolism.
• If you are overweight in any way, you are dealing with some form of inflammation. Chronic inflammation slows down metabolism, but there is a lot we CAN control in terms of the right diet, sleep, and movement.
• The top offenders when it comes to wreaking havoc on our gut microbiome — gluten, dairy, glyphosates, and other toxic chemicals.
• Some great anti-inflammatory foods to bring in to create a diet rich in minerals and nutrients, which will make our gut very happy!
• Movement is an active component of our health. There’s always something you can do to start getting the blood pumping, whether it’s getting a walking pad, taking frequent breaks during work, or getting a standing desk.
• It’s not just what you eat, it’s the timing of when you eat it that also makes a difference.
• Up to 70% of your immune system is dependent on a diverse microbiome. One of the easiest ways to achieve this is to rotate your food choices for a diverse amount of healthy foods and to bring fermented foods such as sauerkraut and kimchi into your diet.
• Don’t sanitize yourself into oblivion! Make sure you get out in the dirt and play every now and then.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Mentioned: 

Live Dirty, and Eat Clean 

Have you ever wondered how your body tries to communicate with you, or why aligning your actions with your deeper 'why' is more powerful than chasing after fleeting goals? Join me, Ciara Foy, as we unpack the art of listening to our bodies and the profound influence of mindset in steering our life's direction. This episode is a treasure trove of personal empowerment, bringing to light the importance of sleep, balanced meals, and effective stress management. I'll share stories and lessons from my years of coaching, demonstrating how a strong mindset can keep you grounded even through the hustle and bustle of the holiday season. Learn to recognize the narratives that shape your journey and how to craft a story that truly resonates with your values and aspirations.

Embarking on the path of radical responsibility can be a game-changer, as it empowers you to be the architect of your happiness and well-being. I delve into the stories of clients who have faced the tough choices between personal health and external pressure, illustrating the transformative power of placing oneself at the top of their own priority list. Discover the impacts of self-love and trust, and how these elements are key to investing in your self-improvement. We'll also explore practical steps towards claiming your happiness, from simple acts like a leisurely walk to the profound exercise of visualizing and affirming your desired life. This journey is about nurturing the qualities you admire and striving to become the person you will ultimately be proud of – and it all starts with the decision to take radical responsibility.

Say Hi To Ciara At:
www.ciarafoy.com 
@ciarafoyinc 

Join me, your host Ciara Foy, for a powerful journey through transformation, self-care, and empowerment on the latest episode of the Empowered Feminine Podcast. Listen in as my friend Jodi, who I met at a dovetail convention back in 2018, shares her incredible story of personal metamorphosis. From overcoming health issues and brain fog during perimenopause to revamping her diet and exercise routine, Jodi exemplifies the life-altering effects of putting oneself first. Her dedication as a mother and successful public relations agency owner didn't come without its challenges, but her commitment to her health is an inspiration for women everywhere to prioritize their well-being.

In our discussion, we celebrate the triumphs and acknowledge the hurdles in the path toward a healthier self. Hear about the emotional and physical highs of embracing a fitness and nutrition program that defies ageist expectations and societal pressures. Whether it's achieving shoulder definition, preparing for a 10k race, or simply adopting a macro-based nutrition plan, the stories in this episode will leave you invigorated and ready to seize control of your own health journey. We stress the importance of mindset and the role it plays in sustaining these lifestyle changes, as well as the power of consistency in diet, exercise, and the often-overlooked cornerstone of good health – sleep.

The episode also offers practical tips and strategies for maintaining a healthy lifestyle amidst the challenges of daily life and travel. From incorporating protein-rich meals to the value of discipline and setting realistic health goals, this episode is packed with insights and motivational tales that will empower you to believe in your ability to transform. We wrap up with a look at the broader implications of personal growth on relationships and community, emphasizing the ripple effect of positive change. Tune in and be part of a conversation that could spark the beginning of your own transformative health and empowerment journey.

Say Hi To Ciara At:
www.ciarafoy.com 
@ciarafoyinc 

Welcome to The Empowered Feminine Podcast with Ciara Foy.

In this transformative episode, “Navigating Guilt, Shame, and Emotional Wellness in Perimenopause” we dive into the world of emotional well-being specifically tailored for women over 40 in perimenopause.

In the hustle of the new year, focus on building a positive mindset for a healthier, happier you. We will explore various topics, from understanding data points to cultivating self-love, all with the aim of embracing the beautiful journey of self-care and transformation from the inside out.

Here's what you can expect in this episode:

1. Navigating Data Points Like The Dreaded Scale with Grace: We will discuss how to approach and interpret data points related to your health and well-being, such as weight and measurements, with grace and self-compassion.

2. Guilt vs. Shame: Unraveling Emotional Wellness: We will explore the differences between guilt and shame and how they impact our emotional well-being. You'll gain insights and strategies for managing these emotions effectively.

3. Consistency and Self-Love: Your Journey Allies: Consistency and self-love are essential components of any well-being journey. We will delve into the importance of consistency and how to cultivate self-love as allies on your path to emotional wellness.

4. The Unending Path to Well-being: Your well-being journey is unique and ever-evolving. We will discuss the continuous nature of well-being and how to embrace the process, celebrating every step along the way.

Remember, this podcast is here to support and empower you on your well-being journey. If you're ready to amplify your transformation, consider joining one of Ciara Foy's transformative programs. Together, let's strive for an empowered and vibrant life that you truly deserve.

Say Hi To Ciara At:
www.ciarafoy.com 
@ciarafoyinc 

 In this empowering episode, renowned health and wellness expert, Ciara Foy, takes us on her personal health journey, embracing authenticity, explants, sobriety, and the quest for optimal well-being. She also shares some exciting news about the future of her company, Ciara Foy, Inc. 

Ciara's passion for helping women transform their lives is infectious. Her openness about her personal health decisions provides valuable insights and inspiration for those facing similar decisions. 

Key Points:

1. Embracing Authenticity (00:00): Ciara kicks off the episode with thrilling news about the future of her company and her commitment to authenticity. If you've been following her journey and benefiting from her expertise, you'll want to hear what's coming next!

2. Explants and Personal Health Choices (10:00): Ciara shares her personal decision to have an explant, offering a candid look into the challenges and triumphs of her health journey. Her story is sure to resonate with many who are navigating their own health choices.

3. Sobriety and Tips for Healthy Living (20:00): Ciara discusses her decision to embrace sobriety and offers practical tips and advice for those looking to improve their health. From nutrition to exercise to mindset, Ciara covers it all.

4. Q&A (30:00): Ciara answers questions from listeners, providing expert advice and support for those on their health and weight loss journeys.

This episode is packed with valuable information, personal stories, and practical tips. Whether you're just starting your health journey or looking for ways to maintain your progress, Ciara's insights are sure to inspire and motivate you. Tune in to learn, grow, and transform your life with Ciara Foy!

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

On this episode of The Empowered Feminine Podcast, special guest Trish, This Phoenix Rising on Instagram, updates us on her inspiring health journey, from losing 80lbs during the pandemic to competing in multiple fitness shows. 

Chapters:

03:34 The Journey is Not About Being the 1%

04:15 The Evolution of Goals and Aging Gracefully

05:34 The Power of Small, Consistent Changes

07:09 Overcoming Life's Challenges: Winning the Day

12:20 The Role of Hormones and Stress in Transformation

13:33 The Journey of Learning and Adapting

26:25 The Importance of Discipline and Consistency

30:50 The Controversy Around Ozempic

33:29 The Dangers of Ozempic

34:51 Dealing with Accusations and Internet Trolls

38:32 The Misleading Nature of Marketing and Media

57:36 The Power of Positive Self-Talk and Affirmations

Connect with Trish:

Instagram

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

In this episode of the Empowered Feminine podcast, host Ciara Foy talks about the differences in a woman’s physiology regarding how she reacts to stress and how under-eating, especially around workouts, can derail your fat loss efforts! 

This is especially true for women who are already in a stressed state and suffering from HPA axis dysfunction, such as presenting with high cortisol and low thyroid function. 

In this episode, you will learn about the importance of fueling your body before exercise and properly nourishing her after! 

As women, our bodies are wired to be much more sensitive to stress; in this episode, you’ll learn more about what your body considers stress and what you can do to make her feel safe! 

Despite what you might have been told, leaving you feeling broken and defeated, weight loss is not simply a “calories in/out” equation! 

Say goodbye to frustration and hello to understanding and partnering with your body to reach ultimate health!

Chapters:

04:10 The Impact of Stress and Hormones on Women's Health

06:11 Understanding Women's Unique Physiology

10:23 The Role of Stress in Women's Health

16:24 The Importance of Nourishing and Fueling Your Body

33:44 Listening to Your Body

38:18 Partnering with Your Body for Optimal Health

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

If you're feeling trapped in a cycle of self-doubt and inner criticism, then you are not alone! It's time to break free from this draining pattern and embark on a personal transformation journey that prioritizes self-care and self-love. By nurturing your own needs and embracing your true identity, you can finally experience the empowerment and fulfilment you've been longing for.

In this episode, you will be able to:

• Discover how the Empowered Feminine Podcast can ignite your personal transformation journey.
• Uncover the importance of self-care and how it can enhance your overall well-being.
• Learn how to create a strong support system that inspires and uplifts you on your journey.
• Explore the power of vulnerability and how embracing it can lead to growth and connection.

My special guest is Lianne Cranfield

Meet Lianne Cranfield, a counselor, educator, singer, and songwriter who has embarked on a remarkable personal transformation journey. As a single mom, Lianne understands the challenges and complexities of balancing multiple roles and responsibilities. Her own experiences with loss and physical ailments have fueled her passion for helping others navigate their own paths of growth and empowerment. Lianne's approach is rooted in her deep faith and spiritual beliefs, which guide her holistic perspective on health and well-being. With her warm and compassionate nature, Lianne empowers individuals to prioritize self-care, cultivate self-love, and embrace their own unique journeys of personal transformation.

The key moments in this episode are:

 00:07:08 - Self-Love and Environment

 00:11:37 - Thriving and Inner Joy

 00:18:32 - Seasonal Changes and Dopamine Cravings

 00:23:07 - The Importance of Sleep for Hormonal Balance

 00:35:43 - The Struggle to Prioritize Health

 00:38:14 - The Challenge of Maintaining Change

 00:51:44 - Importance of Honesty and Readiness for Transformation

 00:55:27 - Crossing the Bridge from Contractive to Expansive Energy

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

• Discover the power of women's empowerment and representation, and unlock your true potential.
• Embrace the importance of self-love and self-compassion to nurture your mind, body, and soul.
• Learn the art of nourishing your body and listening to its needs for optimal well-being.
• Develop a mindset and holistic approach to health that brings balance and fulfilment to your life.
• Unlock the secrets to creating a fulfilling life through the practice of self-care and self-discovery.

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

On today's episode, host Ciara Foy helps you discover the power of envisioning your future self.

In this episode, you will be able to:

• Gain clarity and alignment with your long-term goals and desires by envisioning your future self.
• Unlock your potential and achieve greatness by dreaming big and taking action.
• Maximize your chances of success by seeking support and guidance to help you achieve your goals.
• Build a solid foundation for success by prioritizing your health and well-being.
• Make better decisions and navigate challenges with ease by making choices from a future perspective.

The key moments in this episode are:

 00:01:45 - The Power of the Future Self Vision

 00:06:46 - Dreaming Big and Overcoming Limiting Beliefs

 00:11:39 - Future Self Journaling and Belief in Possibility

 00:14:02 - The Role of Coaches and Support Systems

 00:19:48 - Dreaming Big and Getting Support

 00:21:42 - Overcoming Overwhelm and Taking Action

 00:23:38 - Health as the Foundation for Success

 00:31:54 - Continuous Growth and Expansion

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

In this episode of The Empowered Feminine Podcast, Ciara explores the often overlooked and misunderstood phases of perimenopause and menopause. Steering clear of the usual focus on hormonal imbalances and health risks, Ciara offers a refreshing new perspective. She encourages women to see this time as an opportunity for reclamation and empowerment. Tune in as she discusses the importance of self-care, setting boundaries, and prioritizing personal well-being during these pivotal years.

Key Takeaways

• Redefining Women’s Health: Shifting the conversation and addressing the lack of proper research and understanding.
• Health Risks and Research: Highlighting increased risks and the importance of new research.
• A New Perspective: Viewing perimenopause and menopause as periods of growth and opportunity.
• Managing Stress: Stress as a catalyst for personal change and growth.
• Prioritizing Self-Care: Practical advice for women to prioritize themselves.
• Psychological and Cognitive Changes: Addressing physical, psychological, and cognitive impacts.
• Empowerment Through Change: The importance of setting boundaries and respecting personal needs.
• Personal Growth and Self-Love: Embracing changes for personal growth.
• Community and Support: The value of community and seeking professional guidance.

Resources Mentioned:

• Potential benefits of hormone replacement therapy (HRT) and bio-identical hormones.
• The importance of personalized health protocols and continuous self-assessment.

Have thoughts or questions? Connect with Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com
Join Ciara’s programs for personalized support and coaching: https://www.ciarafoy.com/work-with-me/

In a room filled with powerful women, Ciara discovers the true power of personal integrity. Tune in to today’s episode of The Empowered Feminine to learn more about why personal integrity should be the latest trend.

In this episode, you will be able to:

• Realize the essential role of personal integrity in fostering personal growth and deepening self-love.
• Perceive how being transparent and authentic serves as a magnet for new opportunities and rewarding relationships.
• Identify the influence of an empowering circle in catalyzing your personal transformation.
• Comprehend the crucial role of self-care and self-improvement in attaining dreams and sustaining relationships.
• Absorb the imperative need for relentless work on personal integrity in striving to embody your best self.

The key moments in this episode are:

 00:09:44 - The Importance of Personal Integrity,

 00:13:23 - Integrity vs. Perfectionism,

 00:14:52 - Being Transparent and Authentic,

 00:16:00 - The Power of Personal Integrity,

 00:18:52 - The Importance of Surrounding Yourself with Supportive People,

 00:20:46 - Becoming the Person You Want to See in the World,

 00:22:35 - Prioritizing Self-Care for Success.

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

Host Ciara Foy challenges herself to train for a half marathon, prioritising integrity and listening to her body. But what happens when her body starts sending signals that it's not okay? In this episode, she answers all your questions while she prepares to crush her goal!

The key moments in this episode are:

00:00:59 - Big Announcement: Half Marathon,

 00:08:44 - Honouring Her Body and Nutrition,

 00:10:25 - Building Community and Inspiring Others,

 00:12:43 - Considering Individual Factors,

 00:17:29 - Importance of Energy and Cardio,

 00:18:44 - Monitoring and Recovery,

 00:23:17 - Importance of HRV Score,

 00:27:02 - Self-Love and Partnership with Body.

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

Unbeknownst to her, Stef's journey towards empowerment was about to take a surprising turn. As she faced the daunting battle against weight gain and hormonal imbalances, little did she know that a chance encounter would be the catalyst for change.

In this episode, you will be able to:

• Unleash a newfound confidence to overcome challenges with weight gain and hormonal imbalances.
• Gain a strong grasp of the impact of macros on your health and how informed eating choices can shift your lifestyle.
• Delve into the crucial role self-love and a positive mindset play in catalyzing meaningful changes in your life.

My special guest is Estefania Parra

Introducing Estefania Parra, A.K.A Stef, who transcended the shackles of her own weight struggle into a realm of helping others confront and conquer their hormonal imbalances. As a nurse practitioner, Stef empowers people to thrive by bridging her immersive clinical background with her personal journey. Stef leads by example, embodying the power of informed nutrition choices.

The key moments in this episode are:

 00:02:29 - Frustration and Weight Problems,

 00:04:40 - Overcoming Shame and Learning about Macros,

 00:12:31 - Empowerment through Knowledge,

 00:15:53 - Understanding Leptin,

00:17:24 - The Importance of Fixing Underlying Issues,

 00:23:26 - Embracing the Journey of Growth,

 00:26:32 - Making Choices Based on Self-Love and Compassion,

 00:33:53 - Overcoming Shame and Blame,

 00:35:24 - The Difference Between Clinician and Coach.

Connect with Stef:

Instagram

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

Discover the secrets to transforming your money mindset and creating wealth in this eye-opening conversation with money coach Kristen Wonch.

In this episode, you will be able to:

• Discover how potent beliefs can influence your reality and fuel your abundance journey.
• Understand the need for taking personal accountability to shape your circumstances for growth.
• Learn to confront and switch limiting beliefs to escalate wealth and abundance in your life.
• Realize the key role that supportive surroundings and mentorship play in your journey to success.

My special guest is Kristen Wonch

Kristen Wonch is known for her incredible journey from a stressed commodities trader to an empowering financial coach. With a background in finance, Kristen turned around her own financial situation and realized the power of mindset in creating wealth. Her personal experiences led her to develop effective strategies for success fueled by a deep understanding of money and mindset. Kristen is passionate about helping women break their money blocks and rewrite their money beliefs, empowering them to create their own financial success stories. She is a firm believer that our beliefs determine our reality, and she's dedicated to helping others recognize and harness this power.

The key moments in this episode are:

 00:00:40 - The Importance of Mindset,

 00:05:24 - Kristen's Journey to Empowerment,

 00:08:29 - Beliefs and Success,

 00:12:08 - Setting Energetic Set Points,

 00:16:22 - The Importance of Belief and Community,

 00:19:55 - Shifting Mindset for Success,

 00:23:41 - Identifying Money Blocks,

 00:26:04 - Choosing Empowering Beliefs,

 00:30:44 - Changing Beliefs about Making Money,

 00:32:05 - Importance of Trusting Others,

 00:37:33 - Confirmation Bias and Perception,

 00:39:34 - Women's Money Mastery Program,

 00:45:10 - The Gender Gap in Financial Education,

 00:46:35 - Building Relationships and Empathy,

 00:47:48 - Leveraging Natural Gifts for Success,

 00:53:22 - Influence on Partners and Belief in Yourself.

Connect with Kisten:

Instagram

Facebook

The Wealth Equation Podcast 

Women’s Money Mastery Program

100 Money Blocks (+ How To Ditch Them)

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

Get ready to uncover the truth and discover effective strategies for managing stress to improve your overall well-being.

In this episode, you will be able to:

• Expose the hidden relationship between stress and the overall health of women.
• Pinpoint the often ignored stress indicators and their ramifications on the body.
• Recognize the paramount role of self-care practices and consistent behavior in stress reduction.
• Grasp the inherent reason for women's heightened response to stress signals.
• Understand the imperative of stress control for midlife women through keeping a check on responses.

The key moments in this episode are:

 00:01:01 - The Impact of Stress,

 00:03:51 - Extreme Calorie Deficits,

 00:06:26 - Impact on Menstrual Cycle,

 00:11:30 - Managing Stress,

 00:16:49 - Impact on Weight Loss,

 00:20:22 - Rebuilding Trust with Your Body,

 00:22:09 - The Power of Thoughts and Emotions,

 00:25:59 - Long-Term Commitment to Healing,

 00:29:29 - Stress, Thyroid, and Metabolism.

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

• Receive guidance on navigating through all shapes and forms of grief.
• Understand the essence of living deaths and how to cope with various types of loss.
• Discover the art of writing life stories as a roadmap to a meaningful legacy.
• Examine personal fulfillment as a significant pillar of happiness.
• Learn the secret to aging with grace while cherishing each flaw with a heart of gratitude.

Connect with Kristin:

Instagram: @the_ellipsis_experience 

Facebook: @the_ellipsis_experience

Twitter: @the_ellipsis_experience

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

If you're feeling stuck and frustrated with your personal growth journey, despite your efforts to improve yourself, then you are not alone! Today, Ciara and special guest Sarah Swain discuss their challenges and triumphs with personal responsibility.

In this episode, you will be able to:

• Grasp the essence of personal responsibility in achieving happiness and success.
• Deduce the value of holistic medicine in promoting long-lasting health.
• Delve into the transformative process of healing from grief and emotional turmoil.
• Equip yourself with entrepreneurship know-how for a prosperous business journey.
• Decipher the importance of empathy and compassion in cultivating a better world.

My special guest is Sarah Swain

Sarah Swain is a high-energy entrepreneur, community leader and business strategist that has impacted thousands of lives with her booming voice, written words and heart-led approach to business.  

As a former 9-5 corporate hustler who climbed the ladder at breakneck speeds, Sarah realised she was helping the wrong people build their dreams. She left the matrix, and now she could help others do the same.

A natural leader, Sarah has an uncanny ability to build momentum, raise the energy of any room she enters and enhance the lives of anyone who enters into her vortex.

When Sarah isn’t busy helping people turn their hesitant ideas into lucrative visions, or dropping the mic on stages, she’s usually nestled somewhere in the mountains recharging her battery with Mother Nature. Sarah resides in the beautiful Rocky Mountain foothills with her husband Rob and 3 dogs.

The key moments in this episode are:

00:06:02 - The Importance of Money,

 00:09:15 - Self-Responsibility,

 00:12:40 - Taking Back Power,

 00:18:26 - Taking Responsibility for Our Health,

 00:22:00 - The Connection Between Mental and Physical Health,

 00:25:57 - Building a Relationship with Your Body,

 00:28:08 - Sovereignty with Our Health,

 00:30:11 - Everything Happens for Us,

 00:33:47 - Lessons learned in challenging times,

 00:38:26 - Taking responsibility and giving up victimhood,

 00:42:25 - The New Human Event,

 00:46:45 - Naming our grief,

 00:49:03 - Feeling Alone During a Pandemic Christmas,

 00:52:53 - Finding Relief in Grief,

 00:57:07 - Cancel Culture and Lack of Empathy,

 01:00:06 - Fear and Paranoia During the Pandemic,

 01:03:25 - Accepting Different Beliefs,

 01:05:11 - Relationships and Letting Go,

 01:06:36 - Personal Growth and Responsibility,

 01:09:21 - Awareness without Destruction,

 01:13:00 - Responsibility in Entrepreneurship,

 01:17:32 - Coming Back Together,

Mentioned In Today's Episode:

Kristen Hallett

Connect with Sarah:

Instagram

The Sovereign by Sarah Swain

Substack

MYM Conference

MYM Membership

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

If you're feeling stuck and frustrated with your lack of personal growth despite your efforts, then you are not alone! Maybe you've tried reading self-help books, attending seminars, or even seeking therapy, but nothing seems to be working. Instead, you feel stagnant and unsure of how to move forward. It's a painful feeling to long for personal growth but feel like it's out of reach. However, it's important to remember that growth doesn't come from easy, comfortable actions. It requires pushing through discomfort and doing hard things. Embrace the challenge, and you'll find that your self-confidence and self-love will flourish.

In this episode, you will be able to:

• Dive into the world of challenging yourself to unlock your full potential.
• Grasp the significance of nurturing self-appreciation and honoring your worth.
• Delve into the powerful connection between your body and mind for a balanced life.
• Master the skill of setting limits to protect and prioritize your well-being.
• Embrace the journey of faith in yourself and the universe for overcoming hurdles.

The key moments in this episode are:
00:00:05 - Introduction,

 00:01:14 - The Disadvantage of Wanting Easy,

 00:06:21 - The Illusion of Easy Weight Loss,

 00:11:30 - The Journey of Healing,

 00:16:19 - Choosing the Difficult Path,

 00:19:43 - Doing the Hard Things,

 00:21:08 - Trusting Life,

 00:23:44 - Letting Go,

 00:27:54 - Blaming Yourself,

 00:35:07 - Saying No,

Say Hi to Ciara:

Ciarafoy.com  

@ciarafoyinc 

Don't forget to leave a rate & review!

This is a pre-recorded episode from Coffee Conversations with Adele Tevlin. 

Ciara is a woman's weight loss and hormone expert. And honestly, she's unbelievable at what she does. She empowers driven high-achieving women to take impeccable care of them. So they can maintain the energy, motivation, and passion it takes to go after their dreams while curating each day. And therefore, they've left the life they choose. She's also the author of the Amazon Bestseller, Empowered by Food: Heal Your Hormones, Balance Stress, and Become Unstoppable.

Ciara is also the host of the Empowered Feminine podcast. And she's been featured ET Canada, CTV, Best Health Magazine, Canadian Living and Body Rock tv.

In this episode, you will learn more about:

• Adele and Ciara answer the question, what do we do to take ourselves when things aren't ideal? And life throws unbearable situations at us.
• Their journeys as leaders who live a big life and have big problems.
• The motto of taking things head on and taking personal responsibility.
• You can't change a situation when you are cemented in victimhood.
• And how you can move the energy and sadness when it enters your realm so you can keep thriving.
• And so much more

Connect with Adele:

Instagram

Morning Mindset Club

Say Hi To Ciara At:

Ciarafoy.com 

@ciarafoyinc 

On this episode of The Empowered Feminine Podcast, Ciara chats with guest Julia Linn about the lifelong journey to health from the inside out.

Julia Linn, born in 1957, is motivational speaker, best-selling author, online body & mindset coach, and a badass bodybuilder, winning first place in two NPC Masters Bikini competitions, and placing in 3 more. She has reimagined what it is to be a senior citizen at age 66.

She has lived all over the world as a professor and instead of retiring at 65, she decided to get incredibly fit and compete in bodybuilding on stage. Her why:

A childhood diabetic at age 11 which brought the following medical challenges where she has shaken hands with death twice: failed kidneys, diabetic blindness, heart disease, neuropathy, thyroidectomy. She was blessed to have a double organ transplant which saved her life at age 34 (cured the diabetes, gave her a working kidney), and then a triple cardiac bypass which again, saved her life at age 48.

As she committed to a fitness mindset and vision of what she wanted her life to be like, the  physical transformation was profound – but so was the one on the inside - where you couldn’t see it. Because it inspired her that with her medical history and age she could have such a profound impact on her entire being through fitness, she became a certified personal trainer and mindset coach. She wants women in their 40s, 50s, 60, 70s to learn how to think differently about menopause, their bodies, and the toxic culture of weight loss women have grown up with. Because she says, “The world needs your bright light which cannot shine brightly unless you feel well.”

She teaches the principles of transformation and self-reinvention through mindset, training and nutrition coming from a place of self-love and gratitude for your body, not the usual disgusted-by-my-body mindset. (I’m going on a diet Monday!) The vision is optimal, long term health, where weight loss is a happy side effect that is sustainable.

Julia is certified by the INTERNATIONAL SPORTS SCIENCES ASSOCIATION (ISSA) as a Personal Trainer and Coach. Her career includes 40+ years as an educator at the university level. She has given keynote talks and led workshops at seminars across the globe on personal development since 1994.

Julia wrote a book, MY POWER DECADE, about the “how come” of getting fit which became a bestseller in Women’s Health. She founded body beauty love life™ to coach “Queenagers” online from anywhere in the world.

In this episode, you will learn more about:

• Julia’s story and how she found coaching women online
• Getting to a place where you feel you are deserving of love and attention
• It’s not about thinness it's about health
• The importance of finding a coach that you resonate with
• Being in the right mindset before you start your journey
• You’re doing this for life, there is no timeline
• It’s not just how long we live, it’s the life within those years
• You are not powerless!
• Julia’s offerings and how they can work for you

Connect with Julia:

Instagram

Website

YouTube

LinkedIn

Facebook

Say Hi To Ciara At:

Ciarafoy.com 

@ciarafoyinc 

In this episode of The Empowered Feminine Podcast, Ciara opens up about her journey through her 48th year, sharing deeply personal experiences that have shaped her life. From ending a toxic engagement to embracing her true power, she discusses significant changes and emphasizes the importance of physical and emotional strength. She also delves into her early struggles with an eating disorder, the pressures of being independent from a young age, and how these experiences have fueled her transformation. By turning pain and challenges into strength and success, Ciara highlights the power of reparenting herself and the impact of a supportive community.

Key Takeaways

• Life After 40: Ciara reflects on the fears and transformations of reaching 40+, including leaving a toxic relationship and prioritizing her self-worth.
• Getting Stronger: She emphasizes the importance of physical and emotional strength, sharing how working out and self-acceptance have been crucial in her journey.
• Reparenting: Ciara explores the concept of reparenting oneself in terms of health and self-respect as a vital step towards empowerment.
• Overcoming Challenges: She opens up about her struggles with independence and how these challenges have shaped her strength today.
• The Power of Community: Ciara highlights the importance of surrounding oneself with supportive, like-minded individuals and how a strong community impacts personal growth.
• Mindset and Healing: She discusses the role of mindset in overcoming past traumas, achieving personal growth, and navigating perimenopause and menopause.

Say hi to Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

Today’s episode is all about the parallels between health and wealth. Ciara sits down with Holly Morphew to discuss the always taboo topic of money. This episode is for you if you’re ready to let go of financial stress, money shame, and become a badass money maven!

Holly Morphew, AFC® is an award-winning financial coach, host of The Wealth Trifecta podcast, and founder of Financial Impact, a specialized financial coaching practice that helps entrepreneurs and professionals create personal wealth and financial independence.

A pioneer in the personal finance industry, Holly’s work has been featured in Forbes, Business Insider, Yahoo Finance, FemFounder, and more.  Holly’s professional background in finance, real estate investing, and entrepreneurship are the foundation of Financial Impact’s transformational programs.

Her book Simple Wealth was on Bankrate’s top ten personal finance books of 2022 and is a #1 best-seller on Amazon in the categories of personal finance, wealth management, credit repair, personal transformation, real estate, and women & business.

Holly began teaching personal finance in 2006 as a service project with Rotary International, and received the prestigious “Rotarian of the Year” award for her work in financial literacy. She has also been recognized for “Bridging the Gap” for outstanding work in private practice as an Accredited Financial Counselor®.

Today, Holly speaks, coaches, and writes about money, personal transformation, and creating a life of design. She loves to hike 14ers, watch the sunrise, and hang out with dogs.

In this episode, you will learn more about:

• The parallels between health and wealth
• How Holly found her way to being a financial coach
• The birthplace of Financial Impact 
• What if we changed our education?
• Ciara and Holly’s financial beginnings
• Positive money mindset strategies
• Women are stronger with community
• Societal norms around money and financial support

Connect with Holly:

Facebook

Facebook Page - Financial Impact System

Instagram

LinkedIn

Twitter

Listen to “The Wealth Trifecta Podcast”

Get “Simple Wealth Book”

Get “The Complete Money Date Guide”

Say Hi To Ciara At:

Ciarafoy.com 

@ciarafoyinc 

Ciara sits down with special guest Leigh Fernandez to talk about all things personal growth! Specifically, Leigh discusses her experience battling with stress, inflammatory disease, and cancer, finding the right coach, and guiding herself back to health. 

Leigh has a love for life, grabbing each day with gratitude and gusto! Having worked in Corporate Banking for 20+ years she truly understands the need for a strong and focused mindset. Leigh is a driven, conscientious professional who is passionate about physical and mental health. It is this passion and mindset which is key to her transformation success.

Having battled with Ulcerative Colitis for 12 years, tested and diagnosed with a Type A slow metabolism, she could not shift that extra layer of abdominal fat! Leigh joined Michelle MacDonald and her YHH programme in 2020 and in 11 months, following a macro-based diet, working out in the gym and creating life changing new habits results were achieved.

Leigh believes our brains are incredible machines – we need to work on our mindset daily to fully allow our physical activity to take effect. Yoga found Leigh in 2012 after she tragically lost her best friend. Since then, she’s been running Yoga retreats around the world, sharing her Yoga and Mindfulness practice in support of mental health, mind and body rejuvenation.

She loves to see her clients embrace life. Embracing their journey, enjoying every day and every step in the process. Leigh’s goal is to provide a professional and warm environment where her clients can grow and achieve their individual aspirations for life!

Leigh is a Holistic Coach, Yoga & Mindset Teacher, Personal Trainer. Embracing and fully enjoying this ride called Life. She truly believes our heart is key in how we think, feel and react to everyday life.

In January 2023, Leigh started working with Ciara with a view to get her body functioning at its ultimate best again following the devastating effects that the chemotherapy treatment leaves you with! Ciara has an amazing depth of knowledge and has been an incredible support, council and educator to me on this route to ultimate health and getting her strong wee body back.

In Ciara’s words:

“It is 100% our responsibility, our nutrition is our opportunity to be the best we can be”

In this episode, you will learn more about:

• Leigh’s battle with stress and inflammatory disease
• Managing symptoms vs. managing stress
• Is it possible to gain muscle and lose fat?
• When Leigh knew she needed to look for support
• Sleep is the foundation of your health
• What you can do to get your body into a restorative space
• Your body is like a baby
• Leigh’s biggest lesson from working with Ciara
• Focus on what you can do now

Connect with Leigh:

www.ladyleighfitness.com

ladyleighfernandez@gmail.com

@ladyleighfitness 

Say Hi To Ciara At:

Ciarafoy.com 

@ciarafoyinc 

Today, Ciara is joined with special guest Leanne Townsend from Townsend Family Law. We all know investing in yourself can be a hard step to take, but Leanne took that brave leap of faith and is reaping the rewards on the other side. In today’s episode, Leanne shares how she went from burnt out Family Lawyer to wellness enthusiast with the help of Ciara! 

Leanne Townsend is a family law attorney in Toronto. She is the founder of Townsend Family Law where her practice is focused on family law, domestic violence and victim advocacy.  Prior to founding her own firm, Leanne gained significant experience both as a Partner at a respected Bay Street law firm as well as over 16 years as an Assistant Crown Attorney, most of which was spent as the domestic violence co-lead in the Toronto West Crown Attorney’s Office.

She is regularly interviewed in the media and has been featured on CBC television, CP24, CTV News, numerous radio stations.as well as in the Lawyer’s Daily and Divorce Magazine. She has been a guest expert in the media and on numerous podcasts on topics including abusive relationships, divorcing a narcissist, co-parenting, and many other family law topics.  In addition, she has spoken at a variety of events focused on women empowerment, and she regularly writes her own blog on topics related to family law and women empowerment.  She also hosts the Divorcing Well podcast as well as cohosts the Divorce Explained podcast.

Leanne has degrees in political science, education and law.  Her biggest pride and joy are her two children who she lives with in Toronto, Canada.  In addition to her business, Leanne is passionate about fitness, travel and lifelong education.

In this episode, you will learn more about:

• When Leanne knew it was time to reach out for help
• Taking on additional challenges during a challenging time of life
• Women taking on a martyr role
• Opening yourself up to asking for help
• Why the support of a coach can take you to the next level
• Showing up as the best version of yourself NOW!

Connect with Leanne:

townsendfamilylaw.ca 

Instagram

Facebook

Twitter

LinkedIn

Say Hi To Ciara At:

Ciarafoy.com 

@ciarafoyinc 

After moving to Kelowna, Ciara is back with another episode of The Empowered Feminine Podcast! In this brief episode Ciara discusses the detriment of commenting on what someone else is eating and how that affects us mentally and socially.

In this episode, you will learn more about:

• Dealing with ridicule at the dinner table
• FOMO in social situations
• What to do if you’re dealing with ridicule while losing weight
• What you choose to eat is nobody’s business
• Your permission to stop justifying what you’re eating
• Being born with a need for belonging
• Why do we tolerate ridicule around food?

Say Hi To Ciara At:

Ciarafoy.com 

@ciarafoyinc 

Ciara introduces Stef, a former VIP client, complete badass, and beautiful woman who lost over 40 lbs and is now furthering her journey in a continued maintenance program. 

Stef has not only lost the weight and kept it off, but has had a complete transformation of the way she looks at herself. 

In this episode, Stef talks about her deep struggle with food over the years, and how working with Ciara helped her make the right life choices that literally tipped the scale in her favor. She talks about a few of the lifestyle and mindset changes that really made a big difference, and the confidence she feels since adopting this lifestyle. 

In this episode, you will learn more about:

• If you don’t do the work, you can reach your goals and still be left unsatisfied. 
• How Stephanie knew it was time for her to get really real about making changes in her health, and what made working with Ciara different from other things she has tried over the years. 
• True transformation always starts in the mind, and then the rest of us follow. 
• More about Stefanie’s 40 lb weight loss, and how she managed to keep it off while travelling and living a busy life. 
• When we have the integrity to follow through with our word, it really changes us. 
• A one size fits all approach to wellness and health does not work, and it’s all about finding your individual path and goals. Stefanie shares how she and Ciara worked together to learn how she could have the food she wanted in a way that wasn’t restrictive yet also helped her lose weight and keep it off. 
• It all starts with blood sugar balance and tracking macros. 
• Stefanie talks about her choice to get back on track with the 10 Day Detox after a 2-week trip to Europe, and how it felt like slipping into a cozy sweater that makes you feel safe and snug. 

Say Hi To Ciara At:

ciarafoy.com

@ciarafoyinc

Welcome to a new season! Ciara is thrilled to quantum leap right into this conversation with her long-time friend, Adele Tevlin. Adele is the founder of the transformational development company C.E.O. Blueprint, where she helps people create the life and business of their dreams. 

In this episode, Ciara and Adele talk about the importance of holding duality in your life and why it’s so critical to your success, the laws of the universe, and what to do when you feel “stuck”. 

In this episode, you will learn more about:

• What are the laws of the Universe, and what does it mean to live your life according to the laws? 
• When the going gets tough, that is the exact time you DON’T want to just give up and take it too easy on yourself. 
• Ciara and Adele talk about their non-negotiables such as sleep, nutrition, and fitness, and how they double down on those during even more stressful and challenging times. 
• What does it mean to embrace the duality of life? 
• Adele talks about her C.E.O. Blueprint course and how it helps people get unstuck and into playing big instead of shrinking to their (or society’s) limiting beliefs. 
• The idea is that every problem has a solution. Once you really get that, it’s mind-blowing! 
• The power of mantras and affirmations when used correctly. 
• God didn't give me a problem without the solution being present. It's like, if you really sit with that concept, it'll be absolutely lif-altering. 
• The power of truly accepting what is frees you up to think about what is next. 

Say Hi To Ciara At:

ciarafoy.com

@ciarafoyinc

Mentioned:

Adele Tevlin 

C.E.O. Blueprint 

Spring is a great time to let go of what is no longer serving you and welcome in the habits that will bring you closer to the most healthy and aligned version of yourself.

Ciara talks about how to make a commitment to yourself that you’ll actually want to keep and why setting big goals for a date in the future often creates self-sabotage for many of the high-achieving women she coaches.

If you are ready to dig in and do the hard work, you’ll create a snowball of success that builds momentum and will make you unstoppable.

In this episode, you will learn more about:

• Make a commitment to yourself that you’re going to get curious and do your best, no matter what’s going on throughout the day.
• Instead of focusing on a giant goal, focus on the small wins.
• What can you expect in Ciara’s masterclass?
• What is the #1 thing Ciara sees her clients struggle with whether it’s in group programs or private coaching?
• How can you set yourself up for success during busy days or when the universe is throwing things the way that would previously have derailed you?
• Can we really re-wire our brains?
• Ciara talks about her decision to get stronger every year, instead of putting herself on a harsh deadline and focusing just on outward appearance.
• What can we learn from some of Ciara’s client success stories?

Say Hi To Ciara At:

ciarafoy.com

@ciarafoyinc

Mentioned:

The Alpha Femme