You've probably heard of bucket lists, the things you want to do before you kick the bucket. But did you know there's an opposite concept called the fucket list? It's basically all the stuff you're cool with never doing – or never doing again – in your life. And though it's important to know what you want, I think it's also really clutch to know what you don't want.
In this episode, I'm exploring the idea about what a fucket list is and why you might want to make your own. I'm also talking about why, though new years is a time for resolutions, I make my fresh start in another way. And, I'm sharing you a few of my favorites from my own personal fucket list.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
Sometimes you need to pull back the curtain on success and reveal the winding road it took to get to where you are today. Today’s guest, Jessica Honegger, is doing exactly that, and showing us all what it’s like to get comfortable outside of your comfort zone.
Jessica is the founder of Noonday Collection, a socially conscious fashion brand, a hilarious podcast host, author, and inspiring entrepreneur. She is an advocate for talking to yourself with self-compassion, trusting yourself more than the numbers on the scale, and owning your own voice. If you are looking for tips on being more intentional in your decisions, spending your willpower energy on saying no to vices, and becoming a solution to the problems you see, Jessica is your girl.
By accepting that life is a journey, and knowing when to pull yourself back to center if you go off the rails, you can handle stress with grace and create your own definition of success. By finding the courage to show up even when you are scared you will realize that you have the power to create the kind of space you want for yourself.
A shot of inspiration, Jessica is a steward of finding your own way of doing things while taking care of yourself and letting go of perfection.
When did you last find courage even when you were scared? Let us know in the comments on the episode page!
“I know what its like to battle anxiety and wonder what problems the next day is going to hold, and right now I feel a lot of spaciousness, and I am so grateful for that” (7:33)
“I’m here, I’m moving my body, I’m being good to it. And I try to really notice the voice, the tone in which I am speaking to myself” (18:29)
“I am going to be in this body and in this mind for the rest of my life, so I might as well really love the voice that I am speaking to myself in” (21:34)
“We let perfectionism paralyze us, we let imposter syndrome hold us back, and we think that courage means that we have our shit together. And what courage means is that we are scared and we just go anyway” (35:12)
“So much of life, I think to keep us from paralysis we have to embrace paradox. Because that really is what life is” (45:50)
Going Scared Episode 43: Steph Gaudreau
Follow Jessica on Instagram
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
With the New Year right around the corner, there's been a lot of talk lately about toning. Naturally. It's the time of year when people re-assess their fitness, nutrition, and health in general. And if you hang around in women's fitness spaces, toning will come up. It's not a matter of if, but rather a matter of when.
In this episode, I'm exploring why women use the word toning, what it really means, and the unspoken layers of meaning associated with it. I don't purport to have all the answers, but I'm committed to asking questions that can open up further dialogue around this nuanced topic.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
In a world of airbrushing and Instagram, today's guest Sarai White keeps it real and accessible. Sarai is helping people get comfortable with getting moving, and breaking down what we perceive as our flaws to love what we see in the mirror every day.
Sarai views exercise as a means of mental therapy, a hobby, and a healthy activity, not as a way to change who you are. She gives women permission to not have to be perfect and uses strength training to show her clients that they are much stronger than they think they are.
Learn about everything from Sarai’s philosophy around her social media channels, how to create workout experiences people can replicate, and how she is helping women get strong by lifting some serious weight while shedding the societal and cultural standards. Plus, Sarai is sharing her journey of giving yourself compassion, finding a new normal and prioritizing your health before and after breast cancer.
An open an honest talk about getting back to the things you love by letting go of fear, Sarai is helping her clients get moving and start loving every part of yourself. What are your thoughts on Sarai’s story? Let us know in the comments on the episode page!
“I want people to see that your fitness level isn't determined by necessarily any outward physical attributes. You know people can get out on the street and work out even if you don't look like your typical, whatever.” (5:59)
“That fueled my passion to begin working with women exclusively. And having a place where we could work out hard, like lift heavy, work out hard and push ourselves, and feel really comfortable.” (22:46)
“I always say I don't know how to do anything else, this is what I do. No matter what like any other thing I have thought about doing, it always comes back to this. This is what I am supposed to do so this is what I do.” (32:19)
“Everybody's got a street curb. You know you can work out on the street curb, you can work out on the park bench. So no matter what, you can do something.” (41:25)
“Just really coming back to the root of why I move, why I do what I can do, and being very grateful for my body to be able to do what it could do helped. And also wanting to be an example for other women” (53:15)
Follow Get Fit With Sarai on Instagram and Facebook
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Everyone's health and wellness journey unfolds differently, and the things we choose to focus on first can vary. For me, it was food and movement that came first. Several years later, I finally began to think about what I was putting on my body – my skincare routine – as a piece of the puzzle (especially considering I have endometriosis and I'm more mindful of the products I use now).
In this episode, I'm sharing a bit more about why safer skincare options matter for your health and talking about which product was the first thing I switched. In particular, I'm sharing the three-step sequence I recommend when it comes to prioritizing safer skincare products...because let's face it, most of us aren't independently wealthy and changing everything all at once is a daunting prospect.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
Dr. Theresa Larson is a force to be reckoned with and is on a mission to help her clients create their ‘new normal’. An IRL friend, author, and inspiring speaker, Theresa works to help people adapt to major life changes, whether good or bad, temporary or permanent, to help better cope and thrive in your new situation.
Theresa is sharing everything about her work with adaptive athletes, how she combined her passions into the job of her dreams, and why she is working to represent the strong women of the world. Advocating for nurturing the roots of your mind, how to cope with the things that happen in your life and ways to combat your invisible wounds, Theresa is helping people stop struggling and start living.
If you are searching for how to overcome nightmare situations to start living your life to the fullest with a resilient mindset and capable body, this episode is for you. Theresa is spreading her empowering message for people with temporary and permanent wounds about how you can learn to slow down, think about how you move and improve your movement patterns in order to create the opportunity for healing.
This episode is all about encouraging physical and mental freedom and taking ownership of your health. How does Theresa’s mission and journey inspire you and your goals? Let us know in the comments section!
Trigger Warning - Please know that this episode contains mentions to miscarriage and eating disorders.
“Honestly introversion led me to what I am doing now because it is more energy giving for me, like I let go” (7:36)
“You get so caught up in the work life and you lose sight of like being a real human and being compassionate towards yourself. At least I do, I have.” (18:17)
“And the [adpative] athletes come in and they train, and I think honestly we get more from them than we give. Because they are just so brave, and nothing really holds them back. And they really don't sweat the small stuff.” (23:32)
“With any injury there comes this mental vulnerability of, ‘okay am I ever going to be able to do x,y,z again?’ And unbeknownst to us, sometimes the way that we have thought before kind of takes over and we stop doing the things that we love… and that becomes kind of an excuse” (44:58)
“Be more aware of where your mind goes, and what your body is doing. And that awareness can add life to your years, and actually years to your life probably. Just from moving a little bit more, thinking more positively, thinking about growth, which adds less stress to your day.” (58:21)
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Endometriosis is a painful condition that so many women suffer with in silence. I am one of those women. It's not uncommon for women to go undiagnosed for years, to be dismissed, or to be told it's all in our heads. But recently, there is a growing community of women trying to learn more and support each other as we navigate life with endo.
In this episode, I'm sharing my own personal story and struggles with endometriosis, plus the nutrition, lifestyle, and other interventions that have helped me manage my endo symptoms. While I can't promise that what I mention will work or is appropriate for every woman with endo (please talk to your healthcare provider), it's my hope that by formally breaking my silence, you may find something that's helpful.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
The conversation around representation and inclusivity in the wellness space is multilayered and is incredibly important when understanding how to support women in the fitness industry. My guest today, Allison Tenney, is cutting through the BS and diving in deep on addressing everything from body autonomy to social justice issues.
A passionate soccer player, coach, RKC Certified kettlebell trainer and all around great girl, Allison is here to share her story and news on her truly transformative summit. Allison believes in lifting women up, breaking out of the standard societal box, and acknowledging systematic oppression for a better world. She is an advocate for removing barriers surrounding health, strength, and finding your own voice.
What part of Allison’s journey resonated with you? Let us know in the comments on the episode page!
“Yes athletes are disciplined, and they are hard workers and they know how to work in a team and they have grit, and they have all these skills that are team sport oriented. But it’s hard to then know what to do with that identity.” (8:03)
“The more I saw those benefits of like, wow if I can swing a kettlebell I can build strength, build stability, get my cardio in, all these massive benefits for myself, and I could teach it to my athletes or my clients. Like this is great, let's check all of these boxes.” (16:50)
“Everything we are sold from diet culture to fitness culture, everything is geared around shoving us into this small box. And I’m kind of like enough. Enough with your small box. I want to take up space, I want to use my voice, I want to be able to define what is important to me and how that shows up in my life, just like every other person should be able to do for them.” (20:06)
“You can’t just get the feedback and then feel bad about yourself and then decide to do nothing or just let it go. To me, it's about how you are going to take that feedback and take action with it.” (31:30)
“You don't have to compromise pieces of who you are to show up as your full self.” (40:26)
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Ever since childhood, I've been labeled as shy or sensitive...and it's often been used in a derogatory way. I never understood until just a couple years ago that I'm what's called a Highly Sensitive Person (HSP). HURRAH! There was finally a term to describe part of the way I experience the world. And it's not just me. It's estimated that nearly 1 in 5 people is highly sensitive.
In this episode, I'm sharing about how (and when) I learned about being HSP. I'm also telling you some of the strategies I use to manage it in my day to day life, as well as some of my thoughts on why the term "sensitive" is lobbed around as an insult. My hope is two-fold: 1) if you ARE an HSP and you didn't know it, that you realize you aren't alone and 2) that you learn to see others in your life with these traits with more compassion.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
Les Alfred saw a lack in the representation of strong, colored women in the fitness community, so she decided to create a space herself. The Balanced Black Girl Podcast focuses on creating an inclusive wellness media hub that is more representative for more diverse groups of people. She works to amplify other women of color in wellness space so more people can get to know them and their message.
Focusing on creating a platform to help more people feel included and finding the most authentic version of yourself, Les is a force to be reckoned with and is here to share the story behind her huge transformation. Everything from getting comfortable sharing your voice, to the seasons of our fitness and establishing good habits is on the table today.
It is time to start paying attention to more voices and broaden your perspective. There is so much more to health and nutrition than just doing squats, and Les is here to share all of it and more to you today. What are your thoughts about diversity in the wellness space? Let us know your thoughts in the comments on the episode page!
“I decided okay, I want to be a personal trainer because I really love fitness, and I totally hated my corporate job, like the typical millennial story. And I was like, maybe if I can just help people work out, they will enjoy it as much as I do and they will get as much as I do.” (14:02)
“Everyone wants a quick fix, they want the secret. And really the secret is you do it one step at a time, one habit at a time until you master it, and then you move onto the next thing.” (20:08)
“When I learned how to just kind of relax and let myself have seasons and be a bit more intuitive with both movement and food, that was when my body was able to get to kind of a set point where it just kind of stays regardless of my fitness routine looks like.” (24:54)
“More people need to be included in these conversations. I was like, that's what I want to do. I want to facilitate conversations surrounding women of color in wellness. That’s it! That’s what we’re going to do... Major lightbulb” (38:16)
“I think not often enough do we take the time to understand where those practices actually come from, and what cultural significance they could have to people. And we are not really paying due diligence to make sure we're sharing and practicing these things in a way that is respectful to those cultures.” (43:25)
The Balanced Black Girl Podcast
The Balanced Black Girl Website
Follow Balanced Black Girl Podcast on Instagram
Follow Balanced Les on Instagram
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
As women, we experience natural monthly fluctuations related to our menstrual cycle and period. Yet I can't tell you how many women are mystified or even frustrated by the variations they experience throughout their menstrual cycles. Understanding even the very basics and tracking your cycle can lead to great insights.
In this episode, I'm walking you through how your appetite and strength levels may vary throughout your cycle so that you can better honor those natural fluctuations and make adjustments when needed. You are a part of nature, not apart from nature. As always, knowledge is power.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
Leaks. Lots of women get them, but nobody seems to talk about them. That’s why this episode is dedicated to helping moms, moms to be and women in general, deal with common issues that women are often too embarrassed to talk about.
Jessie Mundell is an expert in prenatal and postnatal exercise and is a wealth of knowledge exploding with information about your pelvic health and how you can gain a better quality of life. Jessie is here to share a message of hope and help for pregnant and postpartum women and dismiss any myths or misconceptions around your pelvic floor, core, and incontinence.
Learn about everything from managing the pressure in your core to reduce or eliminate incontinence in daily life, to how a pelvic health physiotherapist can help you work on your breathing, body position, and alignment. Understand how to properly do a Kegel, what physical and hormonal changes your body goes through during birth, and why you should stop sucking in your belly.
If you are looking for a guide to everything that your body is going through, Jessie is here to let you know that what’s happening is totally normal. It is time to get to a place of peace with your body so you can start fully experiencing your pregnancy and motherhood.
Did this episode have an impact on how you will manage your intraabdominal pressure? Let us know your thoughts in the comments on the episode page!
“The basis of the work that we do is in strength training programming. So we're getting these people, we're getting these moms, to be lifting weights and just getting them to feel really strong and capable in their bodies, and in turn in their lives in various facets as well.” (8:52)
“The struggles were necessary for me to think differently about birth, and that made me a better coach. Because I am able to talk to people in such a different manner and able to coach so differently. Able to kind of tap into my own fears and my own struggles and hopefully help them in some way. (10:37)
“First we need to tune in and be able to feel that sensation in our bodies of the pelvic floor relaxing and chilling out. Just going to the strengthening phase isn’t going to be the best route.” (25:34)
“I just want [sufferers] to know that it is a common experience, but there is help, and this doesn't have to be something that they need to live with. Again, there is so much hope there is so much help, so if they want that help, then let's help them.” (27:50)
“I think its a really positive thing to take a flexible mindset into these time periods of pregnancy and postpartum because your body does require different strategies during these periods because of all it is going through or all it has gone through.” (45:07)
Follow Jessie on Facebook | Instagram
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
It's easy to think that health and fitness experts each perfectly, exercise perfectly, and live perfect lives...especially given what you see on social media and the Internet at large. Nothing could be further from the truth, however. Not only is it unrealistic to think that health coaches don't have struggles, it often leads to you setting up impossible standards for yourself. When left unchecked, the cycle of on the wagon / off the wagon can go on for years.
In this episode, I'm letting you in on some of my health coach confessions...habits I'm working on and things I don't do perfectly. My hope is that you'll learn to cut yourself some slack on your health and wellness journey...because you can still make big strides without the stress of perfection.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
If you are looking for a message of reassurance, motivation, and creativity, you have come to the right place. Paul Jarvis writes candidly and openly about completely changing how he lived his life and does business. Today he is sharing why he decided to bring the public along on his journey, and how to balance your life in every regard.
Paul provides a universal message that applies to people no matter where you are in life. Paul talks about so much that I, and others who run their own business, will relate to in a deep way, and is a beacon for us like-minded people.
By questioning why you have the need for ‘more’, calling yourself out on your bullshit and finding the true feeling of having enough, Paul encourages all of us to ‘bleed a little bit’. Whether you run a small business, are a company of one or are just tired of the hustle, Paul will remind you why you got started and how to align yourself with what brings you the most joy in your life.
Learn why it's easier to build an audience when you stand for something, and how to deal with those on the other side of the line saying f*ck you. Question everything around you. But most importantly, believe that you are enough.
Do you already know about Paul? What is your favourite aspect of The Sunday DIgest? Let us know in the comments on the episode page!
“I don’t want to perform in my writing, but the fact that I am sending a piece of writing to so many people and they are consuming it is a performance.” (11:29)
“If you share something as yourself, like with your name and your business, like my business is me. Then it's a bit more personal right, the praise is a bit better but then the like criticism is a bit harsher. Because they are not disliking your business, they are disliking your business and your business is you.” (16:27)
“I think if there was kind of one path forward then we wouldn't need to have this conversation because everybody would be on that path because that would be the one path. And I don't think that's the way business or life works. It would be so nice if and so easy if that was the case, but unfortunately it's not.” (29:18)
“I would rather personally fail trying something that I want to do, than trying something that I don't want to do but want to just get to an end goal for it.” (31:04)
“Growth isn’t all it’s cracked up to be, and business ideas around growth and what science and actual stories from business, they kind of tell two different stories. And it's one of those things where I’m like ‘why is nobody else talking about this’, and then I'm like, I guess I should.’” (46:07)
It Doesn't Have to Be Crazy at Work By Jason Fried and David Heinemeier Hansson
Pre-Order Company of One by Paul Jarvis
Sign-up for Paul’s Newsletter Here
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
It's time to say goodbye to Stupid Easy Paleo! For the last seven years, it's been my website and brand. But just like most good things, it was time to move on and welcome a novel concept...being myself. StephGaudreau.com is my new home online (including this podcast), and I'm so frickin' pumped to show you.
In this episode, I'm talking a little bit more about why some things must die to make way for new growth. Their parts must be added back to the soil to enrich it for new things to unfurl. Death need not be scary if we view it as a transformation. I'm acknowledging some sticking points and lessons I've learned, plus telling you all about why this birth is symbolic in all the best ways.
Remember to go check it out now: StephGaudreau.com
Mentioned on this episode:
My new site...StephGaudreau.com
Join the Harder to Kill Club on Facebook
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
If you're making healthier choices in your life, your bound to experience some questions, pushback, or maybe even some flack from the haters. This topic is one of the most common that my community brings up: wondering how to deal with haters. The fierce love answer is that it doesn't frickin' matter what people have to say because it's your life, not theirs. But I realize that's not always helpful in the moment.
In this episode, I'm sharing four strategies for dealing with anyone who gives you guff about your food, fitness, or lifestyle choices so you feel more empowered. These strategies are simple – not necessarily easy – but they'll give you a jumping off point.
Mentioned on this episode:
Loving What Is by Byron Katie
Join the Harder to Kill Club on Facebook
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
Molly Galbraith is an amazing woman who is using her organization, Girls Gone Strong, to work towards big issues that are timely and important in the world today. Girls Gone Strong works to provide high-quality free education to women and continues to be a thought leader in the fitness industry. In this special episode, we are tackling important issues such as sexual harassment, marginalization, objectification, and much more.
True health is not about what you can squat at the gym or the number of the scale, it is about creating an environment in which you feel at home in your body. Molly realized early on that health is about more than squats and protein, so she created a space in which topics such as body image, mental health, and body autonomy are an open conversation. Today she is bringing that open discussion to Harder to Kill Radio to help women experience an improved quality of life on a day to day basis.
By creating value, servicing your community and opening yourself up to having difficult conversations, it is possible to create an environment where everyone can envision their own version of health and wellness.
What do you think about the free dialogue promoted through Girls Gone Strong? Let us know in the comments on the episode page!
“We all had this mission of wanting to spread the gospel of strength training to other women because it had changed our lives so profoundly. So that's what Girls Gone Strong started as, and we had no idea what it was going to be when it started, but I knew in my bones that it would change the world” (5:16)
“I didn't have the visceral understanding of the fact that it's not about diversity and inclusion, it's about dignity and justice” (11:02)
“It's like someone turns on a light when you didn't even know you were sitting in the dark. And for me that has been like the best way to explain [social justice], you can't see it because you just don't have the context for it” (22:36)
“There are all of these different ways that we can create change, and it does have to come from the bottom up and from the top down.” (47:17)
“You can do it, and you can start creating massive change quickly. It just might be in your own community, in your own family, in your own little circle, first.” (55:44)
Braving the Wilderness by Brene Brown
Free 5 Day Sexual Assault and Harassment Course
Get your GGS-1 Coaching Certification
Follow Girls Gone Strong on Instagram | Facebook
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Next week is the unofficial start of the holiday season with the arrival of Halloween. The last two months in the year are often the most challenging: food temptations, stressful travel, a dwindling bank account, and awkward family & social interactions can leave your willpower drained. It's common to fall into the "fuck it all" mentality and YOLO everything OR try to strictly diet through the holidays which requires massive amounts of willpower...and sometimes a rebound binge.
It doesn't have to be this way. Not this year and not on my watch. In this episode, I'm sharing a mindset and set of strategies for making it through the holidays without having to dig out of a massive hole come January. Learn simple steps for creating a solid foundation that will carry you through the next two months without the need for old New Year diet routine.
Mentioned on this episode:
Join the Harder to Kill Club on Facebook
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
After managing her autoimmunity and losing over 60 pounds, Cristina Curp created The Castaway Kitchen to share her healing journey as a mom trying to make it all work. She has an important message to share for those sick of the one size fits all approach to nutrition, and ready for a new set of rules.
If you are looking for a real talk among the absolute craziness of the world today, then this episode is for you. Cristina is dishing out her favourite keto, paleo and AIP tips, and how she got over the numbers game and got healthy and happy. The truth is nobody has got it figured out, especially when you are dealing with autoimmunity. But if you can commit to getting yourself feeling better, you can make small incremental changes to find what works for you.
As women, we are trained by society to constantly be giving in order to prove our worth. It is time to take back your health journey and put yourself first, whatever version of you that is. Today Cristina encourages advocating for yourself, examines how to set realistic weight loss goals, and why you should be listening to your body, plus so much more. Have you had to battle similar weight and health-related setbacks?
Share your story in the comments on the episode page!
“It's a keto, paleo, AIP kind of mashup of all things that construe kind of the last four years of me troubleshooting and testing and tweaking my diet to figure out what I need to do to feel my best, and I kind of put it all in a book.” (5:52)
“I think you have to give yourself grace and know that when you mess up it's not like ‘ooh, burn to the ground I have to start from scratch’. Like just keep going, pick up from where you left off it's not like, you're not wrong, you didn't do anything wrong, you just stumbled. (13:19)
“Asking for help was huge, and learning to realize that hey, I can for help, it's okay, I deserve the help. It's not because I'm failing, it's not because I'm lazy, it's because I fucking need help and that's fine.” (30:42)
“When I committed to truly healing and did that emotional work, it became easier to stick to food choices and lifestyle choices that were truly going to benefit me, that weren't going to be shortcuts for weight loss.” (37:20)
“Yes I am for my women and for loving yourself, but I still carry my wounds and its okay if you are still hurting, you know. The same way that my health metamorphosis happened slowly, [emotional healing] happened even slower. (42:55)
“There's so much energy expended into not loving ourselves or thinking we are not good enough, and for what?” (48:44)
I'd love to see you in the Harder To Kill Club!
Follow The Castaway Kitchen on Instagram | Facebook | YouTube
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
FOMO, the Fear of Missing Out, is stronger than ever these days thanks to social media and the ever-looming anxiety that there's more, better, different things we could be doing with our time. But the overwhelm from FOMO isn't doing us any favors. Thankfully, there's another way.
In this episode, I dive into the concept of JOMO, the JOY of Missing Out, and why it's just as viable as its evil older sibling FOMO. You'll learn about the connection between JOMO, values, self-care, boundaries, slow living, and presence. It ain't easy, but with a shift in mindset, you'll learn to relish the idea of JOMO.
Mentioned on this episode:
Ep 86 | Self-Care with Sarah Fragoso
Join the Harder to Kill Club on Facebook
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Dr. Tee Williams is an incredible influencer and wonderful teacher who has dedicated his life to bridging the huge gap between social justice education and coaching. Dr. Tee believes that 9 times out of 10, whatever you are coaching about is going to be embedded in some sort of experience your client has had in a social context. By increasing your self-awareness you can start to think about and understand your blind spots in social justice so that you can compensate for them.
Dr. Tee shares some of the tools to understand the difference between diversity, inclusion, and liberation of social justice, grasping how power and privilege are institutionalized, and discussing inequality. By becoming aware of metacognition, your internalized dominance, and subordination, you can learn active listening and perspective taking, which can lead to radical inclusivity.
It is incredibly important to learn how to negotiate our multiple identities and the intersection of those identities, and how those intersections create new and unique forms of oppression that are situated within our social context. By examining how this fits into socially constructed oppression, you can better construct your own worldview.
By spending the time to build your version of the world and the relationships that you need, you can enact liberation on a day to day basis in the way that you live your life. The way we enact liberation is in alignment with the vision of liberation that we create for ourselves and can help you to understand the past, present, and future for different groups of people.
Of course, our usual topics of fitness and diet are important, but you must understand the social context in which health and fitness exist in to best understand how to relate to your clients and help them improve. When the way you understand the world changes, the way you understand yourself and who you are in the world also changes.
What did you find most inspiring or challenging about today’s episode? Let us know in the comments on the episode page.
“Whether you are doing fitness and nutrition or life coaching or coaching of any kind, it is essential that you understand how both social identity, social context, power, and inequality, affect human beings. And therefore how they affect your clients.” (9:10)
“It is never as powerful to fight against something as it is to fight for something… when you are fighting for something and you are doing it with awareness right, with critical liberatory consciousness, it allows you to to be of the oppression and not in the oppression.” (27:29)
“Until you learn the skills that are necessary to interact with people who are different than you, in ways that do not damage them and do not play into this existing system, you are again operating within this huge blindspot.” (34:05)
“Here's what you need to know about the past and the present, and here's what a vision of the future looks like. Heres what I'm doing and here's what I'm learning and here are the resources and people that I am learning from” (40:04)
“I guarantee you that whatever you or your clients are dealing with when you begin to trace the roots of it and really dig deep to figure out what's going on, it will in some way be connected to one or more social identities. Period. (50:41)
I'd love to see you in the Harder To Kill Club!
Follow Dr. Tee on Instagram
White Fragility by Robin DiAngelo
Foundations of Social Justice Course
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Ughhhh Diet Culture. My first thought is always, "Fuck that shit." And my second thought is that you need something more concrete so that you can begin unpacking the ways that Diet Culture has affected you. If you're constantly playing small in your life, obsessing over your body, and always starting your diet over again on Monday, you might be deeply affected.
In this episode, I'm talking about (from my perspective) what Diet Culture is (and isn't); how it operates to keep women small, distracted, and competing with each other; and some simple steps you can take today to begin opting out.
Mentioned on this episode:
120 | The Scale: Fierce Love Friday
Join the Harder to Kill Club on Facebook
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Too often in life, we tend to go toward the things we think we are good at and avoid the things we are not so good at, even though those are the things that could make a big difference in your life. Alison Marras wants you to expand your repertoire and your mind by fostering an exciting relationship with food and your body.
Based out of New York City, Alison is a nutritional therapist, coach and founder of the blog Food by Mars. She is a fellow side-hustle-to-full-time-gig success story and is passionate about building a tribe that fuels each other. After a frustrating health journey and eventual Hashimoto's autoimmune disease diagnosis, Alison took to her blog to find joy for herself while also educating others.
Today Alison is outlining a guide for those of you that are frustrated that you don't feel great in your body, and need a starting point. She is sharing her favorite tools that she herself has used when in a state of perplexment with your body, and what lead her to the AIP diet. By identifying your stressors, trusting your body and paying attention to your hunger cues, it’s possible to unlearn your diet habits and have a healthy relationship with your body.
Alison believes in figuring out what you can enjoy more of, instead of focusing on your restrictions. She is urging you to let go of the math and the calories and whatever prevents you from enjoying something, and instead get more in tune with what your body is trying to tell you.
Have you ever had to rebuild your relationship between food and your body? Tell me about it in the comments on the episode page!
“Finally I went back to school for nutrition and really realized, this is what I want my career and my life to be about. Helping others and helping people not go through some of the stuff I've had to go through with my health, and it really became more of a mission.” (10:07)
“That's kind of how I approach the blog, I don't want anyone to go through this negativity of feeling like they can't have anything, so I really wanted to build awesome recipes so people didn't feel very deprived.” (22:10)
“I didn't want to now demonize everything or demonize all these foods and be fearful every time I went out. I wanted to enjoy things again, so I really tried to loosen up” (29:19)
“This is a partnership. This is us putting our two heads together to figure out how they can find balance and how they can heal themselves and do all this stuff. Because no matter what, you are the expert on you. But it sometimes takes an outside opinion, just like anything else.” (49:02)
I'd love to see you in the Harder To Kill Club!
5 Day Mindful Eating Challenge
Follow Food By Mars on Facebook | Pinterest | Instagram
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Divorce is such a loaded subject, and for women especially, something that we get judged harshly for by society, friends, and family. For many years, I avoided admitting the truth about my own divorces for fear of judgment. (Sometimes, we're our own harshest critics.)
In this episode, I'm sharing my stories about divorce, why I was afraid to date my current husband, and why kindness and compassion about people on the other side of the relationship coin is vital.
Mentioned on this episode:
Join the Harder to Kill Club on Facebook
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Aimee Suen is a nutritional therapy practitioner, author of the small eats blog, and one my dearest personal friends. Aimee is passionate about helping people improve their health habits and lifestyle in an ultra approachable way. Today we are discussing perfectionism, taking care of yourself, and mindfulness, to make sure you are taking care of your body in every way possible.
After a very real quarter-life crisis, Aimee decided to stop placing her value on the things that she did, and more on who she is. She brings this life-altering realization to all of her readers and is here to help you on your health journey. By taking lots of small steps, being kind and affectionate to yourself, and accepting life's inevitable mistakes, you can work to develop tools and skills to help guide you through any situation.
If you are ready to work out at the gym of your mind, then listen in now! What do you think about Aimee’s tips to help put yourself first? Let us know in the comments on the episode page!
“It became really clear to me that I had put myself last and I had put art and college and doing and achieving first. I’ve always been a really good doer and achiever, I haven't always been great at taking care of myself.” (13:09)
“It's really nerve-wracking. And I think what's so natural to happen is your identity, without you realizing it, gets super wrapped up in ‘this is who I am and this is the only thing I can be’. “ (22:24)
“Paying attention to my thoughts in a very non-judgemental way has been very helpful, but 1000% did not happen overnight.” (27:19)
“It's almost like a storm sometimes, these thoughts. These thoughts you get caught up in and then sometimes you realize a little too late like, oh no I'm still outside and it's raining.” (30:40)
“The idea of self-compassion is just turning all of that compassion and support that you know you can very easily give to someone else, and turning that on yourself. (37:48)
I'd love to see you in the Harder To Kill Club!
Join the Small Eats Circle on Facebook
Follow Small Eats on Instagram | Pinterest | Twitter
She Thrives Radio with Taylor Gage
Self Compassion by Dr. Kristin Neff
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!