75: 3 Ways to Make Positive Thinking a Habit

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Thoughts are habits, which means it IS possible for us to rewire the way we think to adopt a more positive mindset. But when we've created a habit out of negative thinking or expecting the worst, it's not enough just to tell ourselves to "THINK POSITIVE!"

In this episode, we go over 3 ways to rewire your brain to a more productive, positive way of thinking, so that you can start to attract all you desire into your life! 

Action item for this week: How will you be intentional about creating positive thought patterns this week? Send me a DM on Instagram and let me know!

RESOURCES FROM THIS EPISODE:


RESOURCES YOU MAY ENJOY:


8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

74: The Simple Tool I Use To Make Big Decisions

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I used to spend SO MUCH TIME paralyzed by indecision.

I’d call my friends, family, and anyone who would listen to ask their advice. I’d spend hours making pro/con lists. All the while, time was ticking away and I was wasting precious time — time that could’ve been better utilized by actually trying things and working toward my goals.

Now, I use this mantra to make big AND small decisions. I learned it from my mentor, Marie Forleo, and it works without fail every single time!

Also in this podcast, I chat about a Harvard research study that asked the question, “What makes us have a good day?” Turns out, it’s making progress toward goals that are meaningful to us.

Action item for this week: go out and take the FIRST STEP toward something meaningful and important to you, and share what that is with me on Instagram when you do it!


RESOURCES YOU MAY ENJOY:


8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

73: How to Enjoy Foods You Love in Moderation | My “Plus One” Strategy

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I used to completely deprive myself of the foods I loved, and then when I'd get my hands on them, I would EAT ALLLL THE THINGS. Sound familiar? 

I designed this "plus one" strategy in order to give myself and my clients the freedom throughout the week to indulge in the things you’re craving in moderation, without feeling like you’re overdoing it.

  • Knowing what type of eater you are so you can identify the best way to eat in moderation

  • Using the GPF eating style as the foundation to your healthy meals

  • Practical examples of how to use the ‘plus one’ strategy

  • Why you’re setting yourself up to fail if you’re waiting until you’re STARVING to eat

  • Why JUST ordering a salad can actually work against your health goals

  • Always checking in to determine if the food you’re craving will add to the experience of your life

  • The point of diminishing returns with the foods we LOVE to eat

  • Learning how to eat slowly and mindfully + taking the time to taste/savour your food and use ALL of your senses

  • Learning how to eat to 80% full by not distracting yourself

  • The rule I use at every restaurant: my “rule of 3’s”

  • Set yourself up for success and don’t just rely on your willpower

  • The reason we can’t stick to healthy lifestyle changes is because we go to extremes + living your life in the middle ground between under and overeating

  • How frequently you should be having “plus ones”

  • Why I hate the “cheat meal” philosophy

RESOURCES MENTIONED IN THIS EPISODE:


RESOURCES YOU MAY ENJOY:


8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

72. You CAN Eat What Everyone Else is Eating: Here's How

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As a nutrition coach, I always hear, "I WOULD eat healthy, but my family doesn't like to eat healthy!" or "I get judged by my friends when I try to eat healthier and they're choosing the burger!"

In this episode, we chat all about owning your choices, some practical tips/strategies when you're cooking for your family, and why you actually don't need to make radically different choices from the people you love to see results! Plus:

  • how to make mindful, healthy choices for yourself and your family

  • why you don't need to eat different from your family to see progress

  • incorporating a healthy lifestyle when cooking for a family

  • being unapologetic about your healthy lifestyle and being the "healthy person," and having a strong WHY behind why you're doing it

  • being mindful & intentional when you're indulging in less healthy foods

  • practical strategies and meal ideas for eating healthy in a group

RESOURCES FROM THIS EPISODE


RESOURCES YOU MAY ENJOY:


8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

71: The Body You Want Won't Give You The LIFE You Want

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This is one of my FAVORITE episodes I’ve ever recorded. It’s a message I think every woman needs to hear.

I spent so many years chasing a smaller body, and when I finally got there, I was the least happy I’ve been in my whole life.

I thought, "If I can just get a little bit leaner... THEN I'll finally get (the job, the guy, the friends, the attention)"

But I quickly realized the body I wanted wouldn't give me the LIFE I wanted: a life that doesn't revolve around being obsessed with food and my body. A life that's full of love, joy, happiness, meaningful relationships, and a career I love.

Once I gave up the body and food obsession, that's what I finally found - and I hope this podcast helps you do the same!



8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

70: GET SH*T DONE! My Top Organization & Productivity Tips

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Don’t get me wrong — I LOVE summer. But after a few months of enjoying food, drinks, parties, events, weekend trips, BBQs and more… I’m feeling the itch to get organized, refocus on my goals and #GSD (get shiz done). Ya feel me?

In today’s episode of the podcast, I talk how I recently sat down to get organized, and create some structure and routine in my life. We chat all about:

  • Figuring out what your top priorities are (what YOU really want, not what you “should” want to do)

  • Finding a scheduling system that works for you: a planner, calendar, Google Cal, or combo of all of the above (anyone else use ALL the things?! haha)

  • Creating systems in your life that set you up for success

  • The biggest lie we tell ourselves about prioritizing our goals, aka “if it’s important to me, I’ll naturally just WANT to do it” WROOOONG!

There are only FOUR months left until the end of 2019. Revisit the goals you set for yourself this year: are you on track? Do you need a little FIRE lit under your butt to get back on track?

Wherever you are now, you can make SO MUCH PROGRESS in the next 4 months. Listen to this podcast. SCHEDULE IN some time to sit down and do the exercises.

Where do you see yourself at the end of this year? How do you want to feel? What do you want to have accomplished? Make yourself proud on December 31, 2019.

You got this, sis. Let’s #GSD baby!



8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

69: Stop Eating Food You Hate | Plain Chicken and Broccoli? NO THANKS!

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We've all been there: choking back plain chicken, broccoli and rice for 6 meals a day because we think we "have to" to see progress. What we don't realize is that the secret to sustainability with nutrition is actually ENJOYING the food we eat!

And the less we enjoy our food, the more likely we are to binge when we get our hands on something tasty - which just fuels the all-or-nothing cycle.



8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

68: BEING vs. DOING | Why Being Present is Key to Happiness

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Does your brain feel like it's always going a million miles per minute? Are you constantly overanalyzing the past or worrying about the future? Do you always feel overwhelmed and super busy, and like the days just pass you by without you even noticing?

THIS PODCAST IS FOR YOU, SIS!

We discuss why mindfulness and intention vs. numbing out is KEY to our happiness in every area of our lives.



8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

67: Self Care When Life Sucks | REAL TALK

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It's one thing to practice self care when life is going great, but what about when life throws you an unexpected curve ball? In this episode, we get REAL about why it's even MORE important to practice self care... even when life seems to suck. #REALTALK

We chat about: processing emotions in a healthy way, eating well and working out, keeping up with a solid morning routine, prioritizing sleep, and more.


ADDITIONAL RESOURCES:


8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

66: Why You Should Just WEAR THE DAMN BATHING SUIT | Body Image and Confidence Tips

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LISTEN, SIS: Life is too short to avoid the pool, the beach, and having a fun summer with your friends because you feel insecure wearing a swimsuit, shorts or a tank top. 

If you're lacking confidence this summer, this is the episode for you!


ADDITIONAL RESOURCES:


8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

65: PEP TALK | Time to Level Up & Stop Playing Small

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I have a feeling there's something you've been putting off. Something you say you want, something that's deeply meaningful to your soul, but you're afraid of taking action. 

In this podcast, I break down HOW and WHY you should follow that fear, and guide you towards taking the first step in the direction of your goals. 

You deserve that for yourself, sister.


ADDITIONAL RESOURCES:


8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

64: Mind & Body Tips for Post-Vacation Blues

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Summer is full of trips, parties and weekend getaways, which can sometimes leave us feeling bloated, sluggish, lacking energy and, let's be real -- sad that we have to go back to our "real life."

Here are some practical nutrition, fitness and mindset tips to get you right back into your normal routine and avoid that post-vacation slump.


ADDITIONAL RESOURCES:


8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

63: SUMMER NUTRITION STRATEGIES | Balancing Staying Healthy & Having Fun

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Summer is finally here! 

And while we’re all VERY happy to experience warmer weather, sunshine, lake days and vacations — balancing your health goals while trying to have fun often seems like a tough road to navigate.

However, we don’t have to use summer as a write-off to completely forget about the goals we set in the gym and our nutrition. In fact, you can maintain what you’ve worked hard to build up until this point, or even continue to make progress — even if you’re not in your normal routine!

Thankfully, there IS a way to still make progress toward your body composition goals (or at least maintain where you’re at), while enjoying some fun in the sun. 

Here are a few nutrition strategies you can use to make this your best summer yet!


ADDITIONAL RESOURCES:


8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

62: Your Habits TODAY = Your Results in 60-90 Days. CHOOSE WISELY!

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Your life as it is TODAY is a reflection of the habits you had 60-90 days ago. That means every action you take (or don't take) today will manifest as your reality 60-90 days from now. 

In this episode we chat all about:

  • cultivating positive habits today so that you'll reap the rewards in the future

  • delaying gratification for what you want MOST, not just what feels good right now

  • the biggest lie we tell ourselves that keeps us stuck in a mediocre life

  • annnnnd more


ADDITIONAL RESOURCES:


8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

61: RELATIONSHIPS 101 | Sex, Dates & Reconnecting With Your Partner

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We all have this romanticized Disney version of what our relationship "should" look like... but what happens when it starts to get stale and boring? What happens when life gets in the way, you're stressed, and you stop feeling connected to your partner? What happens when your partner starts to feel more like your roommate than your lover?

We get REAL about the reality of a relationship: the good, the bad, the ugly, plus how to create desire & intimacy in a longterm relationship.


ADDITIONAL RESOURCES:


8-WEEK NUTRITION MENTORSHIP

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

60: Does Loving Your Body Make You Lazy & Complacent?

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Does loving your body how it is make you lazy and complacent?

Short answer: No.

A lot of people worry that if they accept their body and love it how it is now, that they’ll never be motivated to make progress. Why change something if you’re happy with it, right?

But that’s only the first layer. You CAN love your body and want to improve certain aspects of it — from your strength, to your endurance, to even your body composition.

In fact, the OOONLY way we’re able to make sustainable change (in an enjoyable way) is to appreciate the journey *before* you arrive at the destination.

Contrary: if you try to force yourself to (lose weight, get stronger, show up every day in the gym, only eat salads) because you hate yourself, you’re going to have a miserable time trying to keep up the motivation to continue.

But if you operate from a place of LOVE for your body versus hate/shame/guilt, you start to treat yourself differently — and therefore, the results come more easily (and often faster).

Because you love your body, you feed it nourishing foods without under or over eating.


Because you love your body, you make time to move on a daily basis because it feels good.


Because you love your body, you want to challenge it to become stronger, faster, more conditioned. You set performance related goals because you know by focusing on those, changes in your body are a byproduct of challenging yourself.


Because you love your body, you speak kindly to it — understanding that the more love you give yourself, the better you’ll feel. And the better you feel about yourself, the more motivated you’ll be to continue treating yourself well.


If you’ve ever tried to operate from a place of hate to change your body, you knooow it doesn’t work. why not try out being kind to yourself, LOVING all up on yoself, and appreciating where you are *right this very moment* while working hard for what you want... because you KNOW you deserve it ♥️


ADDITIONAL RESOURCES:


8-WEEK NUTRITION MENTORSHIP:

WAITLIST IS NOW OPEN FOR JUNE!

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

59: SNACKING 101 | All You Need to Know About Healthy Snacking

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If you love to snack, THIS IS FOR YOU! In this episode, we go into detail about the logistics of snacking (how much to eat, when to eat, examples of my fave snacks) PLUS redefining what snacking looks like, both on a physical and emotional level. 


ADDITIONAL RESOURCES:


8-WEEK NUTRITION MENTORSHIP:

WAITLIST IS NOW OPEN FOR JUNE!

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

58: Being Intentional & Unapologetic About FEELING GOOD

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This mindset shift was HUGE for me: it’s not about the goal itself, it’s about how we want to FEEL as a result of achieving that goal. I’m realizing more and more that my main goal is to feel good, and I’m working every day to do more things that bring happiness and joy into my life.

Here are a few topics we cover:

  • Thinking of goals in terms of how they’re going to make us FEEL when we achieve them

  • Waking up and asking “what’s going to make me feel good today?” and honouring that every single day

  • Little actions that build trust and confidence in ourselves

  • Ways to sprinkle more fun & joy into mundane tasks

  • Manifesting your dream partner, career or body by thinking in terms of how you want to FEEL when you have it

  • And so much more!


REFERENCES FROM THIS EPISODE:

ADDITIONAL RESOURCES:


8-WEEK NUTRITION MENTORSHIP:

WAITLIST IS NOW OPEN FOR JUNE!

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

57: Having a Bad Body Image Day? You Need to Hear This!

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This podcast was originally inspired by a post I wrote for Instagram, which I’ll attach below:

59064566_10158435841418266_3398736440278908928_n.jpg

One thing I always remind myself when I’m having a sh*t body image day:

We are SO MUCH SMALLER than the rest of the world.

When we’re wrapped up in worry, fear and guilt about ourselves: “ugh I hate how I look” “I’m so bloated” “I shouldn’t have eaten that” “why can’t I be as fit as Susan on Instagram”... we lose sight of our place in the world. 🌍

Life is about GIVING, yet when we’re wrapped up in how we look/feel, we have no energy to give to others.

Life is about EXPLORING, yet we don’t allow ourselves to explore or experience joy because we’re running on treadmills trying to “make up for” what we ate over the weekend.

I always use this analogy: imagine you’re a flashlight. Flashlights can only illuminate one thing at a time, right? 🔦 When you’re worried about how your body looks and micromanaging every bite of food you eat, the flashlight is illuminating YOU and magnifying your fears and anxieties.

Instead: how can you turn your flashlight away from you and focus on someone/something else? How can you serve someone today? How can you be the light in someone else’s life? What can you do to remind yourself that we’re only on this earth for a finite amount of time — time that shouldn’t be spent wasted worrying about how we’re going to look in a bathing suit at the beach this weekend. 

If you’re feeling anxious today, get outside. Remind yourself that you’re just a tiny little human in a great big universe — a universe that needs YOU to get out of your own way so that you can be, do and have allll the amazing things you desire. It’s your birthright, boo boo <3

Other tips to help you feel better in your skin:


REFERENCES FROM THIS EPISODE:

ADDITIONAL RESOURCES:


8-WEEK NUTRITION MENTORSHIP:

WAITLIST IS NOW OPEN FOR JUNE!

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.

56: The "Little" Details You're Probably Overlooking & Why They're Keeping You Stuck

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The "little things" are actually the BIG things - not only in our health, but our relationships, career and every aspect of our lives. These are everyday habits (that you're probably overlooking right now!) that help bridge the gap between where you are and you want to be.

Here’s some of what we cover in this episode:

  • Why the little things actually make ALL the difference in the success of your health, relationships, business and every aspect of your life

  • The morning and evening habits that set me up for success

  • How “little” decisions every single day help us bridge the gap between where we are and where we want to be

  • SELF INTEGRITY and why that matters

  • Projecting into the future so you can act based off of what you want the MOST, not what’s going to bring you temporary satisfaction

  • And more!

LISTEN TO MY SELF INTEGRITY PODCAST I REFERENCE IN THIS EPISODE: 49: SELF Integrity | Showing Up For YOURSELF Like You Do for Others


RESOURCES:


8-WEEK NUTRITION MENTORSHIP:

WAITLIST IS NOW OPEN FOR JUNE!

I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot for the next round, sign up for a coaching call and fill out the form here.