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Fuel Your Strength

The Fuel Your Strength podcast is all about helping women who lift weights get stronger, fuel themselves (without counting every bite of food), perform better in and out of the gym, and take up space. Strength nutrition strategist and weight lifting coach Steph Gaudreau shares how lifting weights is a catalyst for a more expansive life and how to challenge the status quo around nutrition and fitness. This weekly show brings you discussion about building strength without obsessing about food and exercise, lifting weights, food psychology, and more. You'll learn how to eat, train, recover, listen to your body, and step into your strength.
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Now displaying: November, 2018
Nov 30, 2018

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:

  • What is an HSP?
  • How to tell you're an HSP
  • How I've managed being an HSP
  • Why it's important to not use "sensitive" as an insult
  • Why being sensitive is a gift

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!

Nov 27, 2018

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.

About Les Alfred

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!

 

On Today's Episode

  • Being a visible minority in the wellness space
  • How to break out of the corporate world and into the personal training world
  • Creating healthy habits and cementing them into your routine early
  • Finding your core wellness values and non-negotiable wellness habits
  • Cultural appropriation in wellness traditions and ways you can honor those traditions

 

Quotes

“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)

 

Resources Mentioned In This Show 

The GOOD Fest

The Balanced Black Girl Podcast

The Balanced Black Girl Website

Follow Balanced Black Girl Podcast on Instagram

Follow Balanced Les on Instagram

Harder to Kill Facebook Club

 

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!

Nov 23, 2018

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:

  • The main phases of the menstrual cycle
  • How your cycle can affect your appetite and carb cravings
  • How to adjust your fitness routine based on your cycle
  • The connection between the moon and the female cycle

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!

Nov 20, 2018

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.

About Jessie Mundell

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!

On Today's Episode

  • Regaining function in your pelvis and abdomen after birth
  • Using insight gained during pregnancy to become a better exercise programmer
  • The right way to train when you are pre or postnatal
  • Understanding the pressure system of the pelvic floor and core
  • How long postpartum can last and why it is different for all women

Quotes

“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)

Resources Mentioned In This Show 

Jessie’s Website

Follow Jessie on Facebook | Instagram

To Birth and Beyond Podcast

Harder to Kill Facebook Club

 

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!

Nov 16, 2018

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:

  • How you put the impossible double standard on health experts onto yourself
  • Why perfection is all illusion
  • My own health confessions as a nutritional therapist and health coach

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!

Nov 13, 2018

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.

About Paul Jarvis

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!

 

On Today's Episode

  • Making people resonate you on a vulnerable personal level
  • Ways to optimize balance for your daily life and your business
  • Finding the balance between what makes others happy and what you truly want
  • How taking care of your body can lead to being more productive
  • Why getting bigger as a business can sometimes be a problem

Quotes

“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)

Resources Mentioned In This Show 

Brené Brown TED Talk

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

Harder to Kill Facebook Club

 

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!

Nov 9, 2018

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!

Nov 2, 2018

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!

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