All-or-nothing thinking is not helpful when it comes to how you approach eating. Talk of "falling off the wagon" is extremely common and serves to keep you stuck in a loop of white-knuckle "compliance" (yuck) followed by periods of fuck-it-all eating, guilt, and shame. If you keep coming back to this way of thinking, start by asking yourself if it's actually helping you find better health and more ease. Probably not.
In this episode, I'm talking about why all-or-nothing words and ways of thinking create unhelpful feelings which then lead to behaviors that cause further guilt and shame with food. I'm also sharing five practical steps you can follow for beginning to detangle yourself from the words and metaphors of dieting so you're more empowered from within and less likely to spend all of your time thinking about food.
In this episode I covered:
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I invite you to welcome back my real life friends Kristin Kaschak and Taylor Gage as we dive into a thought-provoking, curse-filled discussion about everything fitness. Fellow business owners, Kristin and Taylor are here to share strong opinions about everything from CrossFit to diet and nutrition and the ever ominous scale.
If you are looking for an episode that makes you think, provides new perspectives and encouragement that you are not alone in your fitness struggles, these are the girls for you. Everything from the stigma of CrossFit and the fitness realms preference to value output over mechanics, to the importance of separating the ideas of health and aesthetics into two very different categories, and so much more are covered today.
Often we are so focused on the achievement of our goal that we forget about the ‘why’ behind our actions. Kristin and Taylor are here to drop some truth bombs and help you get out of the loop of unfulfillment to find something that really works for your physical and mental health.
Kristin and Taylor believe that you should stop putting your performance on a pedestal and find what works for your long term health. Join us as we unweave the internalized messages many approach fitness with to address the language and mindset you use to impact your ability to suit your own health.
Are you ready to learn how to stop valuing your performance over sustainable health? Share what steps you are taking to achieve a more holistic approach to wellness in the comments on the episode page!
“When we are prioritizing output, when we feel like you have to be dead on the floor after every single workout and that's the bar for the workout, that's the only place I give a little bit of a side eye and think oh, I feel like we should stop and ask some questions right here.” (16:30)
“Health is contextual. It is going to change depending on who you are and where you are, it's different for everybody and what that looks like. So if you are just putting a big stamp on something and saying ‘this is what health looks like’, that I think where the error comes in.” (22:28)
“Health ultimately is there to support your life, it should not be your life.” (37:54)
“Until you literally go all the way down, to these foundational elements of what you believe to be true about yourself in the world, you really are going to have a hard time seeing much else change in your life.” (56:10)
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I've dabbled with this topic before in other podcast episodes about the scale and diet culture, but I haven't taken on BMI as a separate topic until now. A recent routine doctor's appointment had me reeling from an offhand BMI comment. It brought up a lot for me, and had I not been mentally stronger, it could have pushed me back into disordered eating and exercise behaviors.
In this episode, I'm relaying my story and tearing into six reasons why BMI is bullshit. There's a lot of nuance here, and my experiences as a person in a smaller body are nothing like what someone else in a larger body may experience. It's my hope that you'll walk away from this episode with some things to think about and start conversations of your own with the people you care about.
In this episode I covered:
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Instead of focusing on the latest diet or exercise fad, Laura Schoenfeld wants you to figure out what works best for your body. A registered dietitian and placeholder of the most downloaded Harder To Kill episode to date, Laura is back for round two to take her nutrition expertise in a new and exciting direction.
Believe it or not, but being malnourished in the fitness space is a very common problem, and Laura is working to fix that by spreading information and knowledge. You don't have to break up with sugar to be healthy, all it takes is understanding your cravings and balancing your micronutrients, macronutrients, and calories.
Learn how to stop the binge behavior that has been ingrained into your bodies functioning, understand what your body needs both physically and spiritually to achieve optimal health, start looking at your health decisions as part of your belief system, and so much more.
Sugar is not the enemy, negative self-talk and self-criticism are. Laura believes in creating a positive self-image that is not based on performance but instead based on your own sense of purpose. We all want to create a meaningful life that we look back on with fond memories, and being focused or distracted by your body image is not the way to achieve that
When you have a sense of purpose, you can increase your physiological resiliency and in turn create healthy habits that are as easy as autopilot. It is time to start looking at your health decisions and understanding how it relates to your belief system in order to find the most minimal way to keep your body on track.
Are you ready to stop focusing so heavily on diet and nutrition and start feeding yourself spiritually? Share what you loved most about Laura's perspective in the comments on the episode page.
“Just because you are eating good quality real food, vegetables, proteins, healthy fats, all that stuff, that doesn't mean you are getting enough calories or macronutrients to meet your bodies needs.” (25:31)
“There is research showing that the restriction of foods can actually trigger cravings and then bingeing on those foods later. That's not just an anecdotal thing, it is found in the research.” (40:52)
“If we can switch that mindset of the typical belief that the more you do the better your results will be, I really like to switch that and say ‘what is the least I can do to get the results that I want to get’, and after that, it’s more just like bonus points if I feel like doing more.” (50:38)
“Make sure that you aren't spending all of your time focused so heavily on nutrition and fitness and all that stuff. Honestly, I feel that should be a tool to help you pursue your purpose, not the purpose of your life to focus on that stuff so heavily.” (1:06:38)
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Whatever you call it, exercise/fitness/movement has so many proven benefits for your body and mind that it can be hard to accept that sometimes, more is definitely not more. If you're like many people I work with, you're afraid that taking it down a notch means you're lazy, you're a failure, and you'll automatically gain 20 pounds. And that's total BS you've been lead to believe.
In this episode, I'm sharing three important ways to adjust your fitness routine when life shovels a big heap of stress your way. Making adjustments to these three factors can have a huge impact on how you feel, how you perform, and how you're able to recover. Remember, more is not always more! It's time to start listening more to what your body is asking for...and what it's not.
In this episode I covered:
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At 40 years of age, Jennifer Schreckengost left behind her stable career, health insurance and the guarantee of many things to start living a life that she loved instead. Jennifer started a food blog, Wanderlust and Wellness, focused around promoting nut-free and paleo options, eventually switching to a more well-rounded version of nut-free, dairy-free and gluten-free. Since taking the leap Jennifer has successfully turned her brand into a full-time business and has never looked back.
Today Jennifer is passionate about helping other women realize that they too can take whatever steps necessary to change your life into something you love at any age. On this episode, Jennifer explores precise tools you can use to hit the reset button on your life at any stage, ways to get out of your own way, and tips for business and life to accomplish whatever you want to do.
By creating a community where women feel safe to explore the visions of the life that they have always dreamed of while promoting healthy and positive ideas, Jennifer is spreading the mantra of ‘eat well, live well and explore often’.
Are you ready to solidify your ‘why’, take the leap to business ownership or just learn the steps necessary to start living a life you love? Share what your biggest takeaway from Jennifer’s wisdom was in the comments on the episode page.
“Patience and persistence and consistency, those are three words I have written on my board because that is probably the biggest lesson I have learned is it's not going to happen overnight, it’s a slow gain.” (16:17)
“My goal was always to be able to do my blog full time and leave that full-time job, and my deep down vision, my ‘why’, was to create a life that I love, to live my best life, as cliche as that sounds, and to help other people see that they could do that too.” (18:10)
“To me, that sacrifice was worth it because I knew that in order for me to take that final leap into creating that life, that vision that I had, I needed to make that big jump and sacrifice and so that's what I did.” (32:58)
“What I want to show women is that you can make that transition, you can make that career change, you can make that lifestyle change. Whatever it is, at any age, even if it's at 40 because that's exactly what I did.” (39:10)
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I'm back this week with part two of our body image real talk conversation. Last week, I covered the sub-topics of why fitting rooms fuck with our minds, the role of media in all of this, and why cellulite should not be demonized. It got spicy at times, and this week proves to be the same. But don't mistake my spiciness for bitchiness. No. My job as a coach is to support you in the areas you need support while challenging you to stop playing small. Growth and expansion, FTW.
In this week's episode, I'm reminding you about what fierce love means and then diving headlong into a few points about why blaming others for making you feel bad = a lack of taking personal responsibility for what you can change or affect. I'm also bringing up the topic of body neutrality and how this can be a more attainable middle ground between all-out self-love and crushing self-hatred. And finally, I'm covering the an unexpected aspect of comparison that could be holding you back.
In this episode I covered:
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Are you often unable to fall asleep, experiencing mood swings, random cravings, or are unable to work out the way you want to? Instead of focusing on pushing yourself harder, these issues may require a deeper look into your hormonal changes and how it is affecting your body.
While it is normal for women to experience highs and lows in their hormones, sometimes we can feel confused and under-informed. This is why I have hormone expert Dr. Brooke Kalanick back on the show today to help you understand your hormones holistically and what you can start, or stop, doing to help support your body best.
Dr. Brooke is exploding with information, explaining the connection between your menstrual cycle, nutrition, exercise level, and hormones, the role cortisol and thyroid levels play in your ability to regulate itself, and why you should be listening to your appetite, cravings, energy, and sleep to hear what your hormones are trying to tell you.
Learn about which environmental and stress factors could be wreaking havoc on your hormones, ways to allow yourself to get to a place unrestricted by strict nutrition rules, and how to support your hormones through perimenopause, menopause and beyond.
Dr. Brooke is all about customizing a solution to fit your needs and shares her foundational approaches to life and wellness which is changing women's lives with her and Sarah Fragoso’s new book, Hangry. If the title alone resonates with you, you need to listen in on Dr. Brooke’s pillars to success in order to empower yourself to become fully present in life again.
Stop mistaking common symptoms for normal and start getting answers so that you can start feeling better. Are you ready to start listening to your intuition and put your own health first? Share where you are at in your hormone discovery journey in the comments on the episode page.
“We shouldn't be mad at our hormones, we shouldn't feel like they are betraying us, they are trying so hard to stay in balance in our crazy, bonkers, toxic, busy, overstressed world.” (14:05)
“It's not as pretty, it's not as easy for me to just say ‘you have got this hormone issue so you need to eat this many grams this many times a day’. For a lot of women, it’s a little more nuanced than that.” (32:07)
“Most women have multiple hormone issues going on and so we really need to take them in a systematic fashion and deal with the stuff that makes you hangry first.” (39:48)
“Be who you are authentically and unapologetically. Because when we are not, I really think that is the most, and Sarah would agree with me, the most stressful thing for a woman.” (51:57)
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