If you are someone who worries about taking time off from working out when you get sick because you think you will retract your progress or gain the weight back, I am here to deconstruct your way of thinking that has been perpetuated by the diet and weight-loss culture.
Healthy Alternatives To Implement
When you are sick, taking time off for your body is necessary so that it can heal and also so that you do not spread your germs to others. If getting no movement does not sound like an option for you, listen to this episode to learn healthy alternatives to implement when you want to want to move but shouldn’t be going to the gym.
It is your job to provide your body with the resources that it needs to heal while being kind on yourself. Taking time off does not mean you will lose what you have built, and it is important to come up with alternative stress reduction practices to help you not go crazy when your body needs some time to recuperate.
How do you satisfy your need for movement when you are feeling sick? Share your tips with us in the comments on the episode page.
On Today's Episode
- Why bringing your sickness into a closed air environment is disrespectful (8:54)
- What to do if you are someone who is chronically sick (9:40)
- The impact of your gut health and stress levels on your immune system (9:51)
- Questioning your beliefs around taking time off from movement (18:15)
- How to stop looking at movement as a pass or fail activity (20:41)
Quotes
“If I am at jiujitsu and heave forbid someone starts coughing on me while we’re rolling, that’s just fucking disrespectful.” (8:35)
“The general rule of thumb on this is that, if in doubt, stay home.” (9:28)
“If for some reason you cannot physically exercise or move to the capacity in which you are accustomed and you like for whatever reason, you are sick, you are injured, your schedule changes, life happens, blah blah, you need something else.” (12:45)
“If you are sick and you need to move because you feel like you are going to lose your fucking mind, try to do it in an open place where you are not going to be in a confined space and really spreading your germs that easily.” (14:46)
“We haven’t failed if we are taking the time we need to get better.” (21:19)
Resources Mentioned In This Show
HTK 224: Tips for Dealing with Injury
HTK 246: How to Know if its Cravings or Hunger
Leave Steph a Voice Message Here
Made Strong + Core 4 Book Bundle
Nutritional Therapy Association
Check this Episode Out on YouTube
Sound Meditation with Michelle Burc
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
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!
Today we are diving into the weird, wonderful and wacky world of the microbiome with microbiome expert and microbiology researcher Kiran Krishnan. Kiran has always been interested in treating the body, and as soon as he started participating in microbiology he was hooked.
Feeling Better Through Gut Health
It may blow your mind to know that when it comes down to a cellular level, there are more microbes in and on our body than there are human cells. Essentially, our bodies are walking rainforests consisting of a complex microbiology environment, which is why we need to pay such close attention to our gut functioning to achieve optimal results.
It is scientifically proven that the way the brain functions, in addition to your hormones, chronic illness, mood, skin conditions, and longevity are directly connected to the gut. When you are able to understand how to feel better through gut health, you can give the different structures inside your digestive tract the love and nutrients they need to produce healthy bacteria and a happy environment.
Through the use of health and home products that facilitate in the production of healthy microbes, feeding your gut the right amount of diverse foods and understanding the difference between good and bad microbes, you can improve your brain function, relieve anxiety and depression, regulate your digestion, help support your internal ecology and so much more.
If you want to learn the importance of good gut bacteria, the roles of the multitude of different types of bacteria within your microbiome, and how to create a healthy environment to help your body function properly, Kiran is the expert for you.
What do you do to support your gut microbiome and support your own unique and diverse microbe ecology? Share your favorite part of today’s episode in the comments on the episode page.
On Today's Episode
- Learn why the gut is so important and the different ecosystems within it (15:05)
- Exploring the innate relationship between brain functioning and the gut (40:55)
- Understanding the direct connection between acne and the gut microbiome (49:45)
- Proactive ways to help improve your gut microbiome and your ecological platform (52:26)
- Simple lifestyle changes and therapeutic ways you can clean up your environment (53:31)
- Why hugging can decrease your stress hormones and improve your microbiome (1:06:24)
Quotes
“We are far more bacteria than we are human when you look at the cell count of the organism that we call the Homosapien human.” (17:09)
“Everything about this process of eating, digesting and assimilating that turkey sandwich is controlled by microbes in your system, and there are very different microbes in different parts of the digestive tract that have control of certain conditions.” (37:48)
“Although we are using the digestion and assimilation of food as an example, this same dysfunction in your bacterial population can also lead to dysfunctions in hormone production.” (38:52)
“It is fascinating when you think the control that microbes have on our brain and our outcome.” (45:18)
“Just make one or two choices, and I promise you those will have compounding effects throughout your years that you will be grateful for down the road.” (1:07:50)
Resources Mentioned In This Show
Leave Steph a Voice Message Here
Get the Made Strong + Core 4 Book Bundle Here
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking 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!
Most of us are aware of the harmful light that is being emitted from our phones, but did you know that it could be impacting your ability to get to sleep and stay asleep for longer?
Gain More Meaningful Sleep
If you are looking at your phone before you go to sleep or as soon as you wake up, blue light blocking techniques and products can make a huge difference in your ability to gain more meaningful sleep.
There are so many simple and easy ways that you can start improving your sleep instantly, and blocking out blue light is one of them. Today I dive into some sleep hygiene tips that you can do effortlessly to improve your quality of sleep, reduce headaches and ultimately feel better every day.
Do the effects of blue light play a role in how you interact with your devices? Share your blue light blocking techniques with us in the comments on the episode page.
On Today's Episode
- One of the easiest things you can do to improve your sleep tonight (11:44)
- Breaking down the problem of blue light and why you should be avoiding it (13:40)
- How blue light can interfere with your brains signals and regulation (15:45)
- Easy things that you can do to block the blue light and make your sleep better (17:05)
- Which blue light glasses you should use to get the best results (18:47)
Quotes
“We have so much stress in our lives as it is, and the shoulding, ‘we should do this, we should do that, I need to this, I need to do that’. Maybe if we started asking ourselves what we want to do, what we feel compelled to do, what we like to do, then we would not be so hard on ourselves.” (10:18)
“If getting more sleep has been a challenge for you for lots of different reasons, do the sleep hygiene stuff, because some of it is one and done.” (13:19)
“The light that we get from the sun, that white light on that visible spectrum, that light has a huge component of the blue wavelength. And the blue wavelength of that light tells our brains to be alert and awake.” (14:57)
“Let's try and manufacture perhaps a more natural cycle of light or a more natural flow of light throughout the day given that we are living in a digital world.” (18:27)
“If you are really looking for an easy way to make a difference, start to wear amber glasses.” (21:29)
Resources Mentioned In This Show
Leave Steph a Voicemail Message Here
Gunnar Blue Light Blocking Glasses (Amazon)
Uvex Skyper Blue Light Blocking Glasses (Amazon)
True Dark Blue Light Blocking Glasses
Nutritional Therapy Association
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
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!
Tim Desmond is a scholar of professional psychology rooted in self-compassion and is passionate about making a difference and providing emotional support available to people worldwide.
Facing Life With More Humanity
An episode you will want to listen to again and again, Tim is here to help us empaths find ways to deal with what is happening in the world right now. If you feel as though you struggle to live in this challenging modern society and process what happens on a daily basis without letting the weight of the world crush you, Tim is the guru you need to quiet your mind and accept your bodily reactions.
The need to constantly seek approval, dismiss your anger or always think about what could make something better is something that many people deal with, but it doesn't have to be this way. Understanding your capacity to be present with suffering and embrace your emotions in a compassionate way is the key to facing life with more humanity.
By giving your anger your full attention you can become your anger’s ally and understand how to be in harmony with your inner reactions. With Tim’s guidance, you can recognize your pain, bring compassion to yourself and stop getting stuck in your habitual habits to focus on the things in life that are going to push you forward.
Instead of losing sleep over assholes or issues that you are powerless against, learn how to stay more present and in turn, more human.
How does Tim’s approach to self-compassion make you feel about dealing with the monumental issues found in the world today? Share with us in the comments on the episode page.
On Today's Episode
- How to be present with pain without being overwhelmed by it (20:20)
- Tools to face your distress triggers with capacity, tolerance, and acceptance (29:55)
- Ways to avoid overwhelm by understanding your capacity for pain (33:20)
- Developing your ability to be open to all aspects of life despite the assholes (38:42)
- The difference between allowing yourself to be mad and ruminating on a story (41:50)
- The importance of emotional support accessibility around the world (47:30)
Quotes
“The need that we are seeking when we seek approval is to have a moment of feeling like I am okay like there is nothing wrong with me like I am loveable.” (12:43)
“There's really no word in the English language for our capacity to be present with suffering in sort of a beneficial or compassionate way because we all have a limited capacity for that.” (21:38)
“Your only job right now is developing your capacity to tolerate some discomfort in your body.” (28:11)
“If you are able to be present with suffering, aversion, pain, whatever it is. If you are able to be present with it in a way that is open and compassionate, the result if the transformation that we just saw.” (34:35)
“What it all comes back to is being able to recognize the pain in me, my own reactivity, to allow my reaction, to bring care and compassion to myself, and then there will be a lot more options for me in terms of dealing with that person.” (41:05)
Resources Mentioned In This Show
How To Stay Human in A Fucked Up World by Tim Desmond
Self Compassion in Psychotherapy by Tim Desmond
Follow Tim on Facebook | Twitter
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking 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!
If you are rushing throughout your day only to find you return home at the end of the night with wild cravings and the desire to eat everything in the fridge, I have news for you. You are not experiencing cravings, you are experiencing real hunger, and that is not a bad thing.
Cravings & Hunger Aren't Negative
Cravings and hunger have been given a negative connotation in our society, and I am here to unpack this bag and help you stop confusing hunger for cravings just because you are underfed. The truth is, you need to figure out where your cravings are coming from and have a good hard look at how you are feeding your body throughout the day to get to the root cause of your food intake.
Instead of perpetuating the shame circle, you need to balance your energy, nutrient and calorie intake to find a happy medium and figure out what works for you. If cravings seem to be running your life, this episode is your wake up call to help you figure out what you need to look at next in order to stop the mental and physical drainage and start enjoying your food and your life.
How do cravings play a role in how you relate to food? Share your personal experience with us and let me know how hunger integrates into your life in the comments on the episode page.
On Today's Episode
- The difference between a low nutrient diet and a low energy diet (10:10)
- Addressing the prevalence of the dieting mentality in the wellness world (12:20)
- How to find a balance between energy intake and nutrient intake (13:45)
- Ways to know if the volume on your plate is unequal to the amount of energy you need (17:30)
- Understanding the connection between stress, your cycle and your cravings (20:32)
Quotes
“This is not a cravings problem. This is a lack of food problem.” (9:36)
“Relatively speaking, this 1200 calorie business has got to stop.” (10:50)
“If you get home at the end of the day and all you want to do is vacuum up everything that isn’t attached down in your kitchen, that’s not super glued to the refrigerator, that you just want to eat everything, I really need you to take an honest look at what you are taking in during the day.” (14:56)
“At the very baseline, we have our Basal Metabolic Rate, which is the amount of energy we need on a daily basis just for our body to function at its very most basic. And a lot of people are subsisting far, far below their Basal Metabolic Rate in what they are eating.” (17:18)
“This is not a failing of you, this is not a character flaw, but you do need to do something about it.” (20:26)
“Sometimes cravings aren’t cravings, they are just hunger.” (22:26)
Resources Mentioned In This Show
Nutritional Therapy 101 Free 7 Day Course
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
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!
If it has never occurred to you that your birth control may be changing the way your brain is functioning, you are not alone. Dr. Sarah Hill is an evolutionary psychologist, researcher, and professor who was on the pill for more than a decade. After coming off the pill Dr. Hill’s life went from grayscale to full color, and she realized that more research into the effects of the birth control on women from the neck up was critically necessary.
Not Anti-Birth Control Just Pro-Education
This discovery lead Dr. Hill to write her new book, This Is Your Brain on Birth Control, which works to help women understand the gap between the knowledge of women's biochemistry and how birth control affects the way your brain is working.
Dr. Hill is not anti-birth control, but she is pro-education. By helping women understand the affect birth control is having on their brains, she works to help women become active participants in the conversation around birth control and help them make informed decisions about their health and who they want to be.
Birth control can play a role in everything from how you select a partner to your mood and your ability to handle stress. Hormones play a massive role in who we are and our experience of the world, and it is only through educating yourself on the role birth control plays in that will you be able to make the decision that is right for you. If you want to learn how birth control is affecting you from the neck up, this is an episode you can't miss.
Have you ever considered how the birth control could be affecting you in ways beyond what your doctor may have told you? Share your birth control experience with us in the comments on the episode page.
On Today's Episode
- Exposing the lack of research and knowledge surrounding how the pill affects your brain (16:05)
- Understanding how the pill functionally and structurally changes women's brains (24:05)
- Illustrating the role birth control can play in women's sex and stress hormones (32:15)
- Deconstructing the overall effect of the pill on neurotransmitters in the brain (41:51)
- How birth control can increase your risk of anxiety, depression, and more (42:30)
Quotes
“The spirit of the book is about giving women information and actually allowing us even greater independence and greater agency in terms of making decisions that are informed about who we want to be and about our health.” (11:15)
“Another thing I really wanted to do with this book is to make women aware of this in addition to sort of raising some of the questions we should be asking about the way that the pill changes our brains, also letting women know that its time that we need to push science to change what they are doing.” (22:19)
“It is all consistent with this idea that the birth control pill may influence women's attunement to things that are sexy and that it might sort of deprioritize or deemphasize women's attunement to these qualities.” (31:42)
“We can start talking about what are the research questions that are really critical in terms of being answered next and in terms of allowing women to optimize their birth control and also optimize their lives and their health.” (41:28)
“I tolerated the pill really well, but then when I went off of it I had this feeling of transitioning from a two dimensional, black and white sort of grayscale drawing to life, fully vibrant, awake, alive life. And it really was eye-opening to me.” (53:37)
Resources Mentioned In This Show
This Is Your Brain on Birth Control by Dr. Sarah Hill
Follow Dr. Hill on Facebook | Instagram | Twitter
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking 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!
For some people exercise and movement have become synonymous with something that you do not want to do or something that will make up for other things in your life. Instead of viewing exercise as something that is embedded into your self worth or fear of getting bigger, I invite you to examine how this mentality has become engrained into your mindset.
Shift Your Mindset Around Movement
You don't have to exercise excessively in order to have good health and an improved mental state. If you want to come to a place where you feel better about your body, I invite you to try shifting your mindset around movement to find joy and the excitement in play instead of counting calories and viewing exercise as a transactional relationship.
Instead of being scared of what will happen if you do not go intense, be willing to stop and take where you are in your life and your health journey into consideration. If you can broaden your view from exercise to movement, bring in the nourishing aspect of life and take into account the entirety of your wellbeing, you can let your innate knowledge be the guide to helping you enjoy movement and all of its benefits.
Do you use intuition to guide your movement practice? Let me know in the comments on the episode page.
On Today's Episode
- Tips for those who can't handle a lack of structure when it comes to fitness (11:16)
- Understanding how our feelings drive our behaviors and how to change that (16:10)
- Why you should adopt a new vocabulary of movement without the baggage (17:35)
- Viewing food and movement as joy and play instead of calories or fuel (19:12)
- How to broaden and expand your view of movement to find true wellbeing (25:40)
Quotes
“I was afraid to stop doing any type of intense exercise because my fear was always getting bigger. And that fear of getting bigger, or not getting smaller, which is the flip side to that coin, really drove a lot of my behaviors.” (8:36)
“If you are the kind of person who has a trip planned and you are already freaking out about ‘where are you going to go, is it going to be open, what is the schedule going to be like, can you stick to your normal routines, what's going to happen if you can't do your usual workout, are you going to gain weight’, I think this is a chance for you to look at that.” (10:38)
“My role here with this podcast is to point out some of the obvious truths that maybe aren't so obvious to you because you haven't looked in it in that way.” (16:58)
“Movement doesn't always have to be structured and for time and pushing yourself to the max. So see if you can broaden this as a mindset of caring for your body and your mind instead of micromanaging what you see on the scale or punishing yourself for what you ate. Look at it as an opportunity to nourish yourself.” (26:51)
Resources Mentioned In This Show
HTK 242: Limiting Beliefs w/ Allegra Stein
HTK 214: 6 Reasons Why BMI Is Bullshit
Nutritional Therapy 101 Free 7 Day Course
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
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!
Lindsay Cotter of Cotter Crunch started her blog over 10 years ago as a way to share her recipes and food photography. What started out as a side project has exploded into a thriving business and its all thanks to Lindsay’s courage to go after the dreams she had for herself. In this episode, we are diving into everything from creativity to overcoming challenges and how to define success so that you can achieve the vision you have for your life.
Evolving, Expectations, & Taking Risks
Lindsay believes in the power of sharing our tricks of the trade in order to build each other up and make each other better. Today she shines a light on everything from finding the motivation to achieve your goals, to why you should never be afraid to outsource what you don’t know about your business and how to use gratitude to focus on what’s going right instead of what isn’t.
It is important to give yourself time to evolve, set realistic expectations when it comes to your business, and take risks towards things that are bigger than you. If you are looking to take that next step with your business but are letting imposter syndrome or intimidation stop you, Lindsay is here to inspire you to go after what you want, appreciate the present, and have faith that it will all come together in the end.
How are you working to bring your goals, dreams or vision to life? Share the ways that you are investing in yourself in the comments on the episode page.
On Today's Episode
- Skills that can help you stay motivated when working in the online realm (21:14)
- Advice for those who want to create an online presence but don’t know how (31:28)
- What it is like to create your own studio space and grow your business dreams (35:40)
- How to find the courage to face your financial fears and really invest in yourself (38:25)
- Ways to stay connected to joy despite the negative feelings of ‘what if’ (42:15)
- The importance of redefining success as it relates to you and your goals (45:20)
Quotes
“I love being able to help people in their zone, what they are doing, whether it be photography or not, I just know that everybody has this gift to shine.” (9:26)
“What can I do in 5 years to better my skills, what can I figure out about myself in this process? How can I bow down my goals and then just give myself a bunch of grace, because you’re gonna have hard times and mess up.” (23:16)
“One thing that is always in the back of my head is, ‘if I were not a blogger, what would I want from this website, how would it benefit me?’. And then you kind of see it from there, and you can even ask your audience too because that’s really what you are there for.” (31:16)
“I wanted to push through those barriers because the vision was greater than the fear of not succeeding.” (41:26)
“As humans, we were created to learn more we were created to try new things and I think that is what makes us successful, knowing that we have those opportunities and taking those risks.” (46:40)
Resources Mentioned In This Show
Nourishing Superfood Bowls by Lindsay Cotter
Follow Lindsay on Instagram | Facebook | Twitter
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking 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!
On our first-ever in-person interview, this Fierce Love Friday is taking an interview-style approach with life-coach Allegra Stein. Allegra is all about finding your strengths, challenging your own limiting beliefs, and helping her clients achieve the things they dream of.
Strong Sense Of Self-Awareness
Allegra wants to help you define the shape that you hold in this life and put language around your strengths and how they can benefit your tribe. Through a strong sense of self-awareness and understanding what is driving the core messages you tell yourself, you can create a new chapter in your life that you are in love with.
With the help of the YouMap, Allegra can guide you through the career, relationship and other goals that you have to find eternal happiness and own your own power. If you are searching for some guidance around your strengths, weakness, and how to be the best version of you possible, this episode is for you.
How do you work to own your strengths and stop the negative self-talk? Share with us in the comments on the episode page.
On Today's Episode
- The importance of discovering your YouMap to find internal empowerment (17:20)
- Taking the information you know about yourself and applying it to become better (22:40)
- Why being an expert in something doesn't always equal more value (31:20)
- Reasons why you need to figure out your ‘why’ and reflect on your own strengths (39:40)
- How to become the museum curator of your own life and happiness (44:20)
Quotes
“I’m in this tent, and I am here to help a person who is on a journey, who wants to make something happen, who wants to bring something to life, who has a big idea, who is embarking on something new or unknown, I love that space.” (16:58)
“I do believe that all of your interests, all of the things that you curate, are circling a star. And there is a core to what it is that you want to share and teach, there is a center.” (32:19)
“That in it of itself is transformative for someone, and it doesn't come naturally to a lot of people.” (40:32)
“What if you could create the things you want to create, not only in the service you create for your community and your people but also feeling aligned with your work, also creating abundance? All these things that are compelling to you, but in a way that aligns with your natural way of showing up.” (44:09)
Resources Mentioned In This Show
Follow Allegra in Instagram | LinkedIn
Nutritional Therapy 101 Free 7 Day Course
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
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!
At the end of the day, no one is going to look back on you and remember your body fat content, inflated bank account or how big your muscles are. What people truly care about is how you made them feel and what actions you took to inspire others. This is the moving force behind Jake Thompson, a long-time friend, motivational speaker, and genuine person who is dedicated to sharing his philosophy for living a life full of more joy and empowerment.
Happiness Is Worth Fighting For
Instead of focusing on other people's successes, Jake urges you to stay in your own lane and focus on your own personal growth. So many of us settle for what we think we are capable of, and Jake is inspiring people to do more than they think they can. By working through the failures in life as part of the process and focusing on the present version of yourself you can reach your top true speed in life.
Every time you fail you are one step closer to figuring out what is right for your life. By flipping your perspective, showing up consistently every day and not letting outside noise complicate your process you can reach your full potential just by competing with yourself. Jake urges you to start being in competition with yourself, because your own happiness is worth fighting for, and what matters most is what you chose to build around you.
Are you ready to run your own race and give everything to the pursuit of everything you could be? Share what you found most inspiring about Jake’s perspective in the comments on the episode page!
On Today's Episode
- Tips to cultivate a winning mindset and become a competitor in life (8:50)
- Ways to be motivated by competing with yourself instead of compared to others (17:02)
- Why taking care of yourself is not selfish despite popular belief (36:30)
- The role gratitude plays in winning at life and creating a lasting legacy (37:16)
- How to address your negative self-talk and create positive reinforcement (46:50)
Quotes
“My focus is really the same thing, its helping people become competitors in life, in their careers, to not get to the end of their life looking back asking ‘what if I had shown up, what if I had done better’. How can we teach them to have the mindset every day to just wake up and attack the day.” (9:18)
“The things that make you successful in sports and weight lifting are the things that make you successful in life. And I don't know why it took me so long to connect the dots.” (20:22)
“There is always going to be someone ahead of us, there's always going to be someone behind us. But none of that actually matters because us looking at that, paying attention to that, is only slowing us down from doing our best.” (27:27)
“You have to be selfish to a degree so that you can take care of yourself and show up for others. Because if you arent taking care of yourself eventually you are going to break down and you won't be able to show up for others.” (37:01)
“We all have some degree of talent and skills, what matters more than talent is your effort, and it is twice as important.” (42:36)
Resources Mentioned In This Show
Follow Jake on Instagram
Cultivate a Winning Mindset Podcast
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking 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!
Welcome back to the second part of my messy thoughts on food, where we dig into the scale, our relationship with food and the importance of looking at food as a bio-individual process rather than a one size fits all standard.
Fear Around Food
Disordered relationships with food are an increasingly common problem and something that many people including yours truly have struggled with on a serious level. Negative body image, poor body confidence, dysmorphic thoughts, and stress and anxiety can all be related to our relationship with food and this episode is all about exploring the spectrum of disordered eating.
Learn why I have no tolerance for those who dismiss fear around food, how Paleo helped me feel more comfortable in my body, why I am passionate about bridging the gap between intuitive eating and nutritional therapy, plus much more.
If you feel like the rules and constructs you have around food is causing you stress, anxiety or social isolation, and want to stop the on again off again dieting, it is important to keep having these conversations. And if you are serious about helping people change the way they think about food you need to be open to having your mind changed as well.
What about this episode made you feel called to make a change and shift into a new direction when thinking about our unique relationships with food? Share with me in the comments on the episode page.
On Today's Episode
- Exploring the role intention, impact and Paleo had on my nutrition journey (10:50)
- Getting away from diet culture in the traditional sense to find food harmony (12:10)
- Why continuing to just talk about the ‘what’ of nutrition is not enough (21:00)
- Dismissing nutrition and intuitive eating myths and setting the record straight (23:25)
- What to do if you need help with disordered eating right now (28:10)
Quotes
“It's beyond debilitating and fucks with your head when you really do judge your own self-worth and value from what the scale says.” (9:13)
“For me personally, Paleo was a great stepping stone, I really started learning about how to eat more nourishing foods and what that looked like and just get on this path to feeling better in my body.” (13:43)
“If we are going to do healing protocols on folks who have problematic relationships with food, we have to address that relationship with food first.” (17:33)
“Intuitive eating is not a diet, it's not going to be something you can just flip in and out of, or that’s got one specific set of rules. It's highly nuanced and its a process, it is a living, breathing thing.” (29:37)
Resources Mentioned In This Show
HTK 238: Messy Thoughts On Food Part 1
National Eating Disorders Association
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
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!
Let's talk about menopause. Perimenopause and menopause is something that every woman is headed towards, and yet we are so scared to talk about it due to the taboo society has imposed. Amanda Thebe says enough is enough and started her company, FitnChips, to open up the conversation about menopause, staying fit, and how to best take care of your body through this time of transition.
Optimize Your Hormonal Landscape
If you are already in perimenopause or menopause or are looking for some information to prepare yourself for what is to come, Amanda is here to make the conversation of menopause exciting and sexy. Learn how to adjust specific exercises and meals to suit your changing body, how to optimize your hormonal landscape with a little bit of fat, what to do if you are struggling with hot flashes, and much more.
Too often women feel invisible when dealing with the symptoms of menopause, and Amanda is determined to change that. A real talk all about no gimmicks, no diets, and no BS, Amanda is here to provide you info on how to manage your stress, stay on top of your nutrition and movement, and be kinder to yourself.
Are you ready to embrace the fact that you are enough and enter this new chapter with strength and vitality? Share your menopause journey with us in the comments on the episode page.
On Today's Episode
- What you need to know to prepare yourself before perimenopause (21:20)
- Lifestyle tips that you can focus on to lose weight during menopause (25:10)
- How to use movement to feel better during perimenopause and menopause (32:50)
- Ways to elicit positive change on a cellular level through anti-rotation exercises (47:50)
- The role stress management plays in a healthy menopause process (53:16)
Quotes
“While we are feeling all of these feelings of despair, we are then being told by the bigger conversation out there ‘you are an ugly old hag and you're never going to amount to anything’. And I just think that's a type of conversation I would love to hear more over here, not in a ‘woo-woo’ hippy kind of way that you are enough, just that you fucking are enough, alright?” (13:22)
“Really, when you say you are doing absolutely everything that you need to do, I mean are you really? Chances are you are not.” (29:10)
“I just needed to be uncomfortable, I needed some change, I needed to do something different. Because what I was doing wasn't working.” (37:50)
“Prioritizing time for just actual self-care is one of the things that most women don't do.” (56:58)
“Just being a little bit kinder to the narrative that is going on in your head can actually even in your more symptomatic days where you just hate the world can actually still make those days better than they would be if you were thinking in a different manner.” (59:05)
Resources Mentioned In This Show
Follow Amanda on Facebook | Instagram
Make Menopause Matter Petition
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking 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!
Get ready for an imperfect conversation about food, body image, diet drama, and all of the things I see my community struggling with in regards to food. Speaking to both the consumer and the fitness professional, my goal with this episode is to start to unpack the ways in which you can explore your role in the stigma surrounding weight and body image and let you know that you are not alone.
Stigma Surrounding Weight & Body Image
A stream of consciousness about feeling broken by the number on the scale, fat-shaming, and being okay with being vulnerable, I intend to open up the conversation about a topic so many are confused about but unwilling to admit they need help with.
You are not alone in your struggle to stop blaming yourself for being unable to ‘fix’ your body. If you are terrified of letting go of the familiarity of dieting, feel like you don't know how to listen to your body anymore, or are looking for real people to relate to in the fitness world, this episode is the jumping-off point you need.
Are you confused about food rules or are looking to escape the toxic diet culture? Share how you are trying to make sense of where your body fits into your identity in the comments on the episode page.
On Today's Episode
- The most common things I see my community struggling with in regard to food (8:20)
- What to do about the worry, anxiety, and isolation caused by diet culture (10:58)
- Exploring the ways I have experienced negative body image and obsession (13:55)
- Understanding the impact that eating disorders and body shame have on all types of bodies (15:56)
- How to change the messaging of your business to align with your intuition (20:40)
Quotes
“I don't know who needs to hear this, but if you are confused about food rules you are not alone.” (9:29)
“I wanted to start off by giving you that context, of the things that people are struggling with, the things that you are likely struggling with, and what we are going to do about it.” (13:02)
“Eating disorders happen to people in all different types of bodies. Body shame happens to people in all different sizes of bodies. Negative body image happens to people in all different types of bodies. And I am one of those people.” (16:04)
“I am still teasing all of this apart, and where do I fit and what are my gifts and skills? And whats my knowledge base and how do I want to use this to help people?” (21:14)
Resources Mentioned In This Show
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
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!
Information and education are the most powerful ways to advocate for your body. From greenwashing to pesticides to cancer, informed consent is a crucial part of making decisions about how you want to heal your body. This is where Dr. Christian Gonzalez comes in, a licensed naturopathic doctor and oncology expert specializing in breast cancer.
Finding The Root Of Your Ailments
Dr. Gonzalez has seen first hand the toll that misinformation, incorrect diet and cancer-causing agents have had on our population, especially women, and decided to do something about it. Dr. G uses practical tools to empower people to make informed decisions about things they encounter on a daily basis to help reduce your risk of cancer, find the root of your ailments, or just live a healthier and more liberated life.
Learn about anti-cancer foods, the importance of physical activity, small changes you can gradually make in your household, and non-negotiable testing that you need to be doing if you take your health seriously. By simplifying your nutrition, discerning from true and false information on the internet through real research, and understanding the process of how cancer is formed, you can protect yourself and your family from the modern cancer causers we find all around us.
Dr. G is doing his part to change the game and open up the conversation around nutrition, health, cancer and how to live your best life. What role do informed consent, research, and education play in the way you take care of your body? Share your strategies with us in the comments on the episode page.
On Today's Episode
- What to look out for when grocery shopping and how to avoid greenwashing
- The importance of paying close attention to high-quality foods and ingredients
- How your bed, couch or paint could be affecting your brain health and cancer risk
- Exercise tips to help you reduce your risk of cancer without high intensity
- Practical ways to empower yourself with informed consent to make changes in your life
Quotes
“We have to pay attention to what healthy even means and how we can maximize well past that.” (19:17)
“There is such a huge deficit in nutrition when it comes to cancer, understanding what needs to happen, why cancer occurred and how to look for those reasons after. So that is what my work is.” (22:52)
“If I could bottle up the benefits of physical activity into a capsule and sell it, I would be a billionaire right now. That is how powerful physical activity is, it is as effective as many of these interventions that we do, even conventional medical intervention.” (34:06)
“Give those gut bugs love, have the rainbow of colors, plants… whatever it is, just have these foods found on Earth that the Universe blessed us with these forms of food.” (42:20)
“You can find affordable options. Either way, just the awareness of all of this, you are already in the right direction. Because having that click and looking for these things… you are much better than you were before.” (52:42)
Resources Mentioned In This Show
Follow Dr. Christian Gonzalez on Instagram | Facebook
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking 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!
Are you stuck comparing yourself to what you used to be able to do...or how you used to be like in a different season of life? Well, it's time to cut that out because it isn't helping.
“I used to be able to…”
At one time in my life – about 6 years ago – I front squatted 240 pounds.
Today, I front squatted 75 pounds.
I’m not a bad person. I’m not “worse” now than I was back then. This is a different time in my life, and I have different priorities and interests. Back then I was training for olympic weightlifting. Now I do a mixture of different training: kettlebells, barbells, BJJ, corrective exercise.
Be honest, how often do you start a sentence with “I used to be able to…” and go on to trash yourself for not being as XYZ as you used to be?
Here’s the fierce love truth:
You aren’t there anymore. You’re here, now.
Maybe things have changed.Maybe you chose those things and you’re happy about it. Maybe you didn’t choose those things and it sucks.
Either way, yes, feel your feelings. Reminisce, even. But at some point you have to process and keep moving.
But let’s be clear: You weren’t a better person because you could squat more once upon a time.
In today's episode, I'm serving up some real talk, support, and love so you can let go of living in the past and actually enjoy your present.
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/
Remember to find the show notes and other episodes on StephGaudreau.com
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
Holding tight to your values when life gets hard can help you stay calm through a storm. Today’s guest, Abby Corriveau, has been through a lot over the past couple of years. Her dedication to creating community, holding tight her values, and practicing gratitude has had a tremendous impact on her life.
Community, Values & Gratitude
Abby is a strength and sustainable movement coach who’s life was turned upside down when she found out her husband, also in the fitness industry, was cheating her. She felt she didn’t have anywhere to turn but ended up building her own community. Life changed again when she had to have intensive back surgery, causing her to reevaluate her approach to women’s fitness.
When Abby felt like she’d lost everything, she realized she no longer had a fear of failure. In fact, she embraced chances like she never had before in order to create sustainable movement in her local community. By reflecting on her values, she knew that she had to build that community in order to stay true to herself.
With her new community and support system, Abby has discovered the power of asking for help. Even as a solo entrepreneur, it’s okay to take a step back and let other people help you. And you never know what other people can teach you.
As Abby healed through both her physical and emotional trauma, her view of the world and her career changed. There are other lifestyles and abilities out there, and just because they’re different to yours doesn’t mean they’re any less. This has caused an entire world shift for her and one that she’s been open with through her social media.
Have you experienced any trauma that has changed your viewpoint? What are your core values? Share with us in the comments on the episode page.
On Today's Episode
- How starting a new business can help you meet and grow within your local community
- Why it’s important to make something you feel in your heart happen
- What happens when you accept the risk of failure
- How identifying your values will help guide you to create good in the world and have clarity with who you are and what you want to do
- Why you should step back and let other people help you
- What types of things you can learn from your children to help create your vision
- How healing through physical and emotional trauma can open your eyes to other lifestyles and abilities
- What happens when you publicly acknowledge your mistakes
- How your online identity will change as your personal life evolves
Quotes
“I really have tried to create a physical space but also an energetic and emotional space where people will come and feel welcomed and supported in whatever may be going on in their lives that we may or may not know about.” (10:20)
“I might be a sole entrepreneur here but I don’t have to do everything, I can learn to let go and trust others.” (18:02)
“We’re human. How could you not make mistakes? I don’t know anyone who’s perfect and guilt-free of any kind of… everyone makes mistakes. But it’s, for me, part of my healing process is acknowledging them and owning them.” (49:36)
Resources Mentioned In This Show
Follow Abby on Facebook | Instagram | Personal Instagram
Contact Abby at abby@sustainable-movement.com
Join Abby's Kettlebell Basics Workshop
Join the Beautycounter Pop-Up with Steph & Alison | NYC
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking 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!
Okay time for some real talks.
Mentally beating yourself up, talking shit to yourself, and using negative motivation are not long-term, sustainable, kind solutions to making change in your life.
Practicing self-compassion – the awareness and attempts to soothe your own pain – is so incredibly important. And yes, when you’re used to using the former strategy to prompt change, self-compassion can feel fkn hard. But that’s why self-compassion is a practice…rarely something you can flip the switch on overnight.
People often ask, “Well if I’m kind to myself, then I’m just letting myself be lazy and [insert here, usually has to do with catastrophic-type thinking] will happen.”
Here’s a subtle distinction that my help you:
Self-compassion can co-exist with getting super honest with yourself. Getting honest with yourself and taking responsibility for what’s been under your control is NOT the same as negative self-talk. But often, it takes looking at a situation as objectively as possible before you’re able to move ahead.
What you don’t see honestly is hard to address objectively.
In this episode, I'm sharing five strategies that may help you move forward with self-compassion + honesty:
In this episode I covered:
- What self-compassion is
- How honesty and self-compassion can exist
- Why honesty is necessary for objective action
- Why catastrophic or all-or-nothing thinking isn't helpful
- 5 strategies for getting more honest with yourself
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/
Remember to find the show notes and other episodes on StephGaudreau.com
The Core 4 is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Resources from this episode:
- The Core 4 Program starts September 1
- The Core 4 Book
- Laura Schoenfeld
- James Wedmore
- The Subtle Art of Not Giving a F*ck
- Allegra Stein
- Harder to Kill Club
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
Cassy Joy wants to make putting a healthy, budget-friendly meal on the table as simple as possible. With experience throwing herself into different diets that never quite seemed to work, Cassy Joy started to sift through the noise of diet culture and realized there wasn’t much out there that made sense for her.
Feeding Yourself With Food, Nutrition, & Happiness
While pregnant with her daughter, Cassy Joy created the Cook Once Eat All Week Method and put it into the universe in hopes of helping some women who were struggling like she was. What happened next was an explosion of the theory that has now been embraced by countless women to save time, money and energy.
Providing prep day instructions, nutrition information and meal planning strategies, the Cook Once Eat All Week method puts a new spin on eating leftovers that will leave you excited rather than bored and fill you and your family with the nutrients necessary to thrive.
A good friend of mine who is unapologetically herself in every way, Cassy Joy is all about finding a sense of community and comradery with your fellow humans through food, nutrition, and happiness.
Have you fallen in love with the Cooke Once Eat All Week Method? Share your favorite meal planning tips with us in the comments on the episode page!
On Today's Episode
- Simple strategies to make your leftovers into a new meal every night
- Learn about orthorexia and how to use your awareness to move past it
- The importance of finding a genuine connection with other humans
- Ways you can save time, money and calories by meal prepping once a week
- How being a rebel works for and against you as a business owner
Quotes
“A hot dumpster fire is a great analogy, that’s really what it feels like. And then when something is in order, it is worth celebrating! And I think that sums up my view on life.” (5:12)
“I did have this vision in the back of my mind of ‘what if I could turn this into this online editorial one day that helps a lot of people, where I can share my lessons learned.’ And that’s really what it became.” (8:39)
“Don’t feel guilted or slide into temptation because of the ‘shoulds’ out there, I say make sure you are making a decision, an informed decision, based on what your goals are and what will actually move you there.” (14:18)
“It’s just intuitive. You look at what you have got, and you combine them with leftovers from the night before. But it’s not leftovers, it’s a totally new dish.” (21:45)
“I really try to pay attention when I am walking around in the world and interacting with other humans because they are real people.” (41:43)
Resources Mentioned In This Show
Cook Once Eat All Week by Cassy Joy
Follow Fed and Fit on Facebook | Instagram | Twitter
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking 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!
There's nothing worse than getting to the end of your work day feeling utterly exhausted and like your brain is a pile of mush but also feeling like you have nothing to show for it. In the wellness space, there's a lot of chat around sleep and why it's so important. Yet, rarely do I see folks talking about how what you do during the other 16 hours of your day can affect how you feel.
In this episode, I'm laying out three keys ways to beat workplace exhaustion. As you listen, consider your own workday. Whether you have all the flexibility or none, you work inside the home or out, or you're an employee or the boss, there's something in this episode that will benefit you.
Specifically, I'm covering the importance of channel switching, the false promise of multi-tasking, and the key reasons you need to have a stress defusing tactic or two in your back pocket for day to day use.
In this episode I covered:
- Why sleep matters to energy but why it's not the only consideration
- How to fit in energy rechargers if you have little flexibility
- 3 ways to beat workplace exhaustion
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/
Remember to find the show notes and other episodes on StephGaudreau.com
The Core 4 is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Resources from this episode:
- The Core 4 Program starts September 1
- The Core 4 Book
- SelfControl App
- Steph's Instagram
- Harder to Kill Club
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
After a whirlwind career in publishing and marketing, Ashleigh Van Houten managed to combine her passion and persistence into a job that she loves. A writer for Paleo Magazine, two-time podcast host and strength trainer, Ashleigh knows the power of perseverance and is here to help you develop your skills so that you can make the best out of any situation.
Love Of Learning & Confidence Building
Ashleigh believes in the importance of enabling yourself as a strong, confident and independent woman. A lover of the journey of education, Ashleigh has an amazing ability to take every experience as a learning opportunity and still finds the joy in learning something new every day.
Attracted to all things strength and fitness, Ashleigh is here to highlight how you can use fitness to find your confidence and the importance of bringing new perspectives and voices to a stagnant sphere. You owe it to yourself to find ways to develop your skills, find a path that works for you and have fun learning along the way.
How do you feel like your skills are interested are discussed in the health and fitness industry? Share what you would love to see more of in the comments on the episode page!
On Today's Episode
- How to approach physical training scenarios with more knowledge and confidence
- Why you should be focusing on the process more than the outcome
- Learn the benefits and drawbacks of the working for yourself lifestyle
- Takeaways of the life lessons learned through Jiu Shih Tzu and other training methods
- Exploring the need for more diversity in fitness and health podcasting
Quotes
“I’m very much like look, this is the situation, am I going to just be pissy about it, am I going to sit here and wish it was a different way, or am I going to approach it like what can I get, how can I benefit from whatever the situation I am in?” (17:28)
“I’ve always been fascinated by what people can do when they like something and they train hard. What physical feats we are capable of, I think it is so fun to watch, it's so attractive and it's so interesting.” (27:45)
“It’s really just about finding the joy in learning and confidence-building, because that's what life is, it’s a learning process.” (31:39)
“Nothing feels better than throwing a good punch. You gotta try it!” (46:49)
“There's always room for more perspectives and voices and ideas and opinions. And that's what I want to help facilitate.” (53:14)
Resources Mentioned In This Show
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking 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!
MOTIVATION IS CHEAP.
Yep, that’s right, I said it. Motivation can be so fleeting. How often have you had plans to cook dinner or get that workout in but you throw your hands up to the sky and get frustrated about why motivation seems to be eluding you? (And then you get mad and blame yourself for being weak-willed, undisciplined, or plain ol' bad. Not helpful.)
In this episode, I'm dishing on five different strategies you can use whenever you're not feeling motivated. Warning: Some of them are real talk and you may not like them. But trust me when I say that sometimes you need to hear it for your own good. Fierce love and compassion are always present. With these five strategies you'll build the frameworks that really help change stick.
In this episode I covered:
- Why motivation is cheap
- Why it's time to stop waiting around for motivation
- 5 ways to get change to really stick
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/
Remember to find the show notes and other episodes on StephGaudreau.com
The Core 4 is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
Jason Williams believes that nutrition and fitness should not be something that you stress about. Instead, Jason works to integrate practices like meditation and yoga into his personal training to help his clients realize the power of embracing a modality of approaches to your fitness regime.
True Mind-Body Connection
Getting fit is not always about lifting weights or moving at a high intensity. Jason focuses on finding exercises to give you the health and serenity you crave while crossing over to different realms of the health space. Learn how to incorporate yoga, meditation and more into your workout seamlessly and effectively, as well as the multiple benefits you can receive by letting go of some of that stress.
Promoting a message of awareness, inclusion, and the desire to play, Jason is changing the game when it comes to creating a sustainable life through fitness, nutrition, and mindset. It is time to embrace a more fun-loving approach to fitness and find a way to embrace recovery and self-love to develop a true mind-body connection.
Have you experimented with alternative modalities such as yoga and meditation? How do you find they benefit your workout? Share with us in the comments on the episode page!
On Today's Episode
- Why you shouldn't be stressed about working out and how to find a happy balance
- Simple ways to embrace basic meditation practices without extra effort
- Debunking the most common misconceptions about meditation
- The importance of inclusion and awareness in fitness and in life
- How to develop a mind-body connection through a lighthearted fitness approach
Quotes
“There are other things in life to worry about, you have enough, so make it fun, working out should be fun.” (28:05)
“I realized how much [meditation] changed my life, in terms of relationships, to fitness, the way I eat, to average decision making. It was awesome and that's what I wanted to bring to people, it was kind of like that missing piece to what I had.” (37:22)
“Meditation allows your time back. You feel like you get all this time back in the world from doing meditation.” (46:58)
“I don't care how you do it, but awareness is my message and including everyone so your life will become a lot easier, and that's what we all want.” (50:27)
Resources Mentioned In This Show
Follow Jason on Facebook | Instagram
Contact Jason at charmcitypersonaltrainer@gmail.com
You Have Enough Stress In Your Life; Don’t Let Exercise Add To It by Jason Williams
Nutritional Therapy Association Website
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!
There's a really specific reason that I decided the subtitle of my new book, The Core 4 couldn't be, "Love Your Body, Own Your Power." It has to do with how we put self-love on a pedestal as the be-all, end-all way to approach personal growth and transformation in the wellbeing space. While I think most people who encourage you to "love your body" mean well, if you're in the depths of really negative body image, lacking self-confidence, and struggling with self-acceptance, self-love can feel like an impossible pipe dream. So what else is there?
In this episode, I'm presenting another option for a middle ground where you can be neutral about your body. I'm discussing why it may be more helpful and why you don't have to earn the right to take care of and respect your body. My hope is that by the end, you may realize there's a neutral place you can think about instead of being dismayed at the idea of having to love every single bit of your body 24-7.
In this episode I covered:
- Why words are important & why I changed the subtitle of the book
- The sticky stuff about self-love
- Why neutrality is a valid option
- What neutrality might look like
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/
Remember to find the show notes and other episodes on StephGaudreau.com
The Core 4 is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Resources from this episode:
- The Core 4
- Take a Deep Dive Inside The Core 4 – Ep 226
- On the Wagon, Off the Wagon – Ep 216
- Harder to Kill Club
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
What do you know about tonic herbalism, medicinal mushrooms and the role herbs and naturopathy can play in your life? If the answer is not much, Mason Taylor is here to correct that and introduce you to the benefits of tonic herbs. The owner and founder of SuperFeast, an Australian based tonic herbalism company, Mason is passionate about using herbs to increase your flow of Chi and connect you with your immune system.
Elevate Your Mind, Body, & Spirit
SuperFeast works to be more than just the standard health company selling you on something by backing up their philosophy with connection, support, and the ancient science that has helped sustain life for centuries. Learn about the energy of your symptoms, the difference between inferior, regular and superior herbs, and how to gain an understanding of how your constitution exists in your body.
Mason wants to walk alongside you and help you during your discovery process. When used and understood correctly tonic herbalism can help you age gracefully, bring lightness back into your body and help you shine your spirit through your physical cracks. By opening the door to tonic herbalism you can go deeper into the herbal world, learn to forage for yourself and find new understanding and enlightenment of your Chi.
Are you ready to procure an understanding of how your constitution works and get to work on your temple? Share what you found the most intriguing about Mason’s journey in the comments on the episode page.
On Today's Episode
- Explore the chemical metabolic processing happening within your immune system
- How to identify superior herbs that can be used to enliven and enrich your life
- Ways to maintain your flow of Chi and have smooth communication in your body
- Tips to living a sustainable lifestyle for your organ function and emotional soul
- Understanding the role tonic herbs and medicinal mushrooms can play in daily life
Quotes
“What I’m trying to do here is convey the philosophy behind these herbs so that people can really start inviting that into the culture of their health and into their habitual flow.” (15:44)
“You want to use herbs and practices to understand your constitution thoroughly, not to fix you.” (37:28)
“What they really want to begin with is these Jing herbs to restore those foundations so that it is possible to generate your own Chi energy to move you through the day.” (42:31)
“There's more validity in that slow approach of taking sovereign responsibility for your health and your immune system and your energy levels. So that in 40 or 50 years' time you are not walking on eggshells and all of a sudden needing surgery. And that is where tonic herbalism is just my excuse to talk about that.” (54:41)
Resources Mentioned In This Show
Follow SuperFeast on Instagram | Facebook
Nutritional Therapy Association Website
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 pub week, and The Core 4, my newest book, is out in the world! To celebrate, I'm taking you on a deep dive inside the book and walking you through a virtual tour. This book deals with health but it's not the same as other diet, weight loss, and fitness books. In fact, it's not a weight loss book at all. Rather it's about helping you find sustainable habits that work with your life in the four pillars:
- Eat Nourishing Foods
- Move With Intention
- Recharge Your Energy
- Empower Your Mind
In this episode, I'm sharing the overall why of the book. Then, I'm giving you a brief highlight of each pillar and its framework. Finally, I walk you through the 30-day program, emphasizing what it is and isn't so that you're equipped to put this into practice in your own life.
In this episode I covered:
- A quick celebration of the book at #1
- The why of the book
- The two main parts of the book
- The 4 pillars
- The Core 4 30-day experience
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September class. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/
Remember to find the show notes and other episodes on StephGaudreau.com
The Core 4 is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Resources from this episode:
- The Core 4
- Amazon Look Inside
- Audible audio sample
- Behind the Scenes of The Core 4 – Ep 225
- Harder to Kill Club
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!