Today is the day, The Core 4 is officially on the shelves of your local bookstore or favorite online retailer. I am so excited about the release of my new book that I have invited my husband Z to join us today to discuss the highs and lows of writing a book, examining the programs found in The Core 4 Book and have a look to the past and the future about what is coming next.
Writing a book can be filled with lots of fears and insecurities, and it is my mission to show that women can be strong in spite of our misconceptions and concerns. Through this book and this episode, I hope to walk alongside you as you stop living your restrictive lifestyle and start embracing what works for your body.
I believe in setting yourself apart by persevering, moving forward and embracing your body while owning your power. The Core 4 is all about these principles, and if you would like a chance to look into the ‘making of’ process, join us on this episode and let me help facilitate you to find another way.
Have you ordered your copy of The Core 4 yet? Share what you are most excited to read about in the comments on the episode page.
“This has probably been one of the biggest projects I have done in my career, my second career as a self-employed business owner and nutritional therapist and strength coach and all the things I do. But its also been one of the scariest things I think that I have done.” (13:44)
“When you are in it, it's so hard to see that there is another possible way of looking at things. And it doesn't mean we don't take care of ourselves, I think that's the other thing I hear, is like ‘oh well you are just going to eat whatever the fuck you want and treat yourself like a trash can’. And its lie no, that's exactly not the point.” (33:29)
“I don't at all blame anybody who is stuck in this position and thinks this is all you know because I was there too. And it's just what we are taught.” (34:00)
“I wanted to plant the seed that we are so much stronger and we are capable of so much more than we give ourselves credit for.” (51:27)
“Women are so powerful and strong and can continue to build strength late into life. And it is not only fun and cute to do that, it’s important for our health.” (55:03)
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!
Injured and faced with taking time off the gym? Have a surgery coming up and you're required to step away from your usual movement routine? Not gonna lie: it can be a massive mindfuck. Thoughts about losing all your gains and having to start from scratch are common. The desire to rush back into it before you're ready, real. And what are you supposed to do with all this extra free time? If you're like many people who have gone through this – including me! Hey! Hi! – it's enough to make you feel crazy.
Okay...deep breath. This is (probably) not the end of everything. In this episode, I'm walking you through some shifts that are essential and will be very helpful if the unfortunate injury or surgery strikes. Learn how to flip the loss of time in the gym to something useful and how to keep it all in perspective.
In this episode I covered:
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
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!
As adults, we often pick and nag at the things we don’t like about our bodies. This can translate into your child's vocabulary of how they talk about their own body and can create issues around food and body confidence.
After early traumatic messages and social media sent Dana Suchow into an unhealthy lifestyle filled with eating disorders and unhealthy habits, Dana decided to make a difference in prevention to make sure no child felt the same way that she did. Now she helps teachers, parents, and caregivers raise body confident teens and kids while also examining their own internal dialogues.
Dana is all about creating an environment where kids learn to take care of their bodies and feel safe and accepted regardless of what they look like. Today she is here to answer questions that came directly from you, the audience, so that you can learn how to raise kids that love their bodies.
Learn everything from the importance of letting children speak, to how to set boundaries in a body-shaming home, why you should be diversifying your social media and essential tools to help you raise kids that are ultimately confident in their bodies no matter what.
Do you know a parent, teacher or caregiver that could use this information to create a body-positive environment? Tag them in the comments on the episode page and let us know what you loved most about this episode while you're at it.
“Really what we need to be doing is letting kids know that we will love them no matter what their bodies look like. Asking them ‘where did you hear that, where did you learn that it is wrong to be plus-sized or it is wrong to have fat on your body?’ Because there is nothing wrong with it.” (24:36)
“Kids are like sponges, and they pick up how we talk about our own bodies. They pick up what we say, but they also pick up what we don't say.” (32:58)
“When you love something you do what’s best for it. And if we can teach kids to love these incredible natural machines that we were given, they will make better choices in their lives, they will take better care of themselves, and they will be more outgoing and confident in their lives.” (36:17)
“Shame doesn't work, so shaming a child because they are ‘overweight’ isn't going to work. The only thing that will work for your child to be at a weight that is healthy for them, which may not be thin, is love.” (44:14)
View Dana’s Body Image Resources Here
Follow Dana on Facebook | Instagram | Twitter
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!
If you're thinking about nutrition or fitness (or both), it's usually a given that you're thinking about goals. You've probably heard that you won't achieve anything without having goals, so you make up something vague like and plow forward. Inevitably, you get frustrated by not reaching the goal fast enough and quit. Sound familiar? If so, this chat is for you.
In this episode, I'm digging into the very important differences between outcome-oriented and process-oriented goals. You'll learn why you might want to cast a vision instead of get fixated on an outcome, and why staying committed to the process – while remaining fluid and flexible – is key. Also, you'll learn the surprising and powerful way to approach mistakes and failure that will keep you moving forward.
In this episode I covered:
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
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!
After striving to become perfect, Pat Flynn realized that it is okay to be average. More than that, he realized the potential of becoming good to great, or at least fairly competent, at many different things could have a positive effect on your life. With his new book, How to be Better at Almost Everything, Pat is taking his principles of Generalism to the masses and is here today to help you apply it to everything in your life to become a more robust human being.
If you struggle with the idea of not being the best at something, it could be causing major harm to your health and mindset. Pat believes that being a specialist can be a big mistake for most people, and urges us ‘normal’ humans to accept generalism and all the power that comes with it.
Pat is an open book and a wealth of knowledge who shares his struggle with anxiety, bullying, and more on this episode. Find out how a background in writing gave him a leg up in the fitness world, why you should be focusing on becoming a short term specialist, and how to become better at multiple areas of your life without feeling too much pressure.
A generalist mentality can help you improve your everyday life, find more fulfillment in the things you enjoy, and stop the negative self-talk. Your value as a human being is based off who you are, not what you can accomplish, and Pat is here to help you realize that.
Are you ready to stop obsessing over things that really don't matter and embrace generalism into your life? Share what you learned from Pat in the comments on the episode page.
“In life for most people most of the time, you are probably going to have more competitive and creative advantages getting good to great, or at least fairly competent, at a wide variety of skills rather than trying to be the best in the world at any one.” (14:30)
“When I finally started to actually find success in areas, it wasn't because I was trying to be the best at any one thing. But good to great, or fairly competent, at a lot of different things.” (34:18)
“Some people are just better than me. That took me a long time to be able to admit.” (39:09)
“Humility is an amazing and wonderful thing. Being able to admit you know what, I am not the best at something. And that is okay, and I am still infinitely value and infinitely worth having in existence regardless of any of that.” (40:27)
“The day of reckoning is going to come. Be it age or injury or whatever, there is going to be a day when you lose that capacity. So you can either decide to take a deep existential look at that now, and work through that now, which I think can be extremely liberating and freeing.” (49:51)
How to Be Better at Almost Everything by Pat Flynn
Chronicles of Strength Website
101 Kettlebell Workouts Free PDF
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!
In theory, you'll spend about 1/3 of your life asleep. It's how humans recharge physically and psychologically. Yet in busy, modern life, sleep is often treated like a negotiable, something put last on the agenda, and as having less value than exercise when it comes to improving how you feel. Tricky indeed and full of nuance.
In this episode, I'm diving into sleep a bit more from the "here's what you can implement in your life right now to feel better soon" perspective. I've divided these 13 tips up into lower barrier-to-entry and higher barrier-to-entry categories based on time, cost, and behavior change buy-in. (Note: My categories are pretty subjective.) My hope is that you find something you can implement very soon!
In this episode I covered:
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
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!
After working herself to the bone in the fitness space, Jill Coleman started creating content for the internet in 2010. Since then her online persona has exploded and she is one of the leaders creating fitness programs and health information for people through her website. Now Jill works to empower clients as well as health and fitness entrepreneurs to lead with purpose and find positivity in the food and exercise space.
A big believer in overwhelming yourself at the start in order to gain experience and confidence, Jill is here to help you take the steps necessary to get your business dream off the ground. Learn why you need to earn the right to say no, how to distinguish what is okay to share with your followers and what to keep private, and ways to work together with your coach to create continuity and confidence.
If you are an aspiring entrepreneur, are feeling alone in your business or just looking for a fresh perspective when it comes to training, this is the episode for you. Jill is an inspiring role model who leads by example and believes in transparency and honesty in order to move your goals forward.
What baby steps are you taking to gain experience and confidence in your fitness and business goals? Share where you are at in the comments on the episode page.
“Do something that is going to move you. To me, the solution in those situations is just to make more decisions.” (14:16)
“I am actually a huge fan of completely overwhelming yourself. I am to the point of like, say yes to everything until you have earned the right to say no.” (22:44)
“At heart, I am a teacher. So if there is something I don't feel like I understand 100% the nuances of, or I am not the person that should be talking about it, then I am probably not going to talk about it.” (39:12)
“I think the value of having any coach in your life is to tell you what is important and tell you what is not important. I think that is extremely critical to your process.” (42:55)
Follow Jill on Instagram | Facebook | Twitter | Pinterest | YouTube
Fitness Business Accelerator Program
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!
Community. Connection. Me to we. Taking time to center ourselves.
I just got back from a beautiful long weekend at mindbodygreen's revitalize weekend in the Arizona desert where I learned from teachers, speakers, and healers committed to conscious connection and leadership. I consider myself quite lucky to have had this experience, and it comes at a time in my business and life when I feel very much on the cusp of shifting and change.
In this episode, I'm filling you in on why you need to grab the book bonuses now (hint: on July 30 they disappear, so pre-order now), and I'm recapping my trip to St. Louis to record The Model Health Show with my friend Shawn Stevenson. Then, I'm sharing my experiences and most important take-aways from my weekend at the revitalize retreat.
In this episode I covered:
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
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!
After falling captive to the scale and macro-nutrient counting, Shanique Allen said enough is enough and decided to change her lifestyle for one that was healthy, but not restrictive. Through this change in mindset and nutrition, Shanique has stopped letting food control her and now works with her clients to promote being kind to your body while still fueling yourself with healthy decisions.
Shanique is determined to help you live your life with more ease and enjoyment. She believes that movement should be one of the things that bring you satisfaction and joy and that counting calories or setting limits for yourself is the opposite of achieving total body health and acceptance.
Learn from Shanique’s story as she reveals what she wishes she knew in hindsight, how being less restrictive can actually lead to greater holistic health benefits, and why we should stop judging those that go against societies version of ‘healthy’.
There are more aspects to your wellness than just eating clean and exercising, and Shanique is living proof of the importance of making these healthy tools accessible to everyone. By creating a community where people are empowered to take the steps for themselves, you can invest in yourself and foster acceptance from within.
Are you ready to change the conversation regarding fitness and find more enjoyment in your daily routine? Share what you loved most about Shanique’s story and vision in the comments on the episode page.
“Having decided to break up with the person that I was, I had to create an identity that I could not ‘live with’, but who I was, I needed to figure that out, right now… and that's what lead me to where I am today. I am not defined by food, it is no longer something that I worry about, its something that compliments my life.” (19:44)
“Now when I jump on the scale, and I am no longer tracking, I don't care. And because I decided that food was no longer a determining factor in how I chose to enjoy life.” (24:32)
“In hindsight, I don't know what the hell I was doing! I’m like ‘damn Shanique you could have saved yourself a lot’. But at the same time, I am kind of glad I went through all that because it brought me here.” (34:38)
“Given that we are all unique, how can you use what you have to do what you can to get to where you want to go?” (41:07)
Apply for #FabFitFormula Coaching
Follow Shanique on Instagram | Facebook | Twitter
The 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!
All-or-nothing thinking is not helpful when it comes to how you approach eating. Talk of "falling off the wagon" is extremely common and serves to keep you stuck in a loop of white-knuckle "compliance" (yuck) followed by periods of fuck-it-all eating, guilt, and shame. If you keep coming back to this way of thinking, start by asking yourself if it's actually helping you find better health and more ease. Probably not.
In this episode, I'm talking about why all-or-nothing words and ways of thinking create unhelpful feelings which then lead to behaviors that cause further guilt and shame with food. I'm also sharing five practical steps you can follow for beginning to detangle yourself from the words and metaphors of dieting so you're more empowered from within and less likely to spend all of your time thinking about food.
In this episode I covered:
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
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!
I invite you to welcome back my real life friends Kristin Kaschak and Taylor Gage as we dive into a thought-provoking, curse-filled discussion about everything fitness. Fellow business owners, Kristin and Taylor are here to share strong opinions about everything from CrossFit to diet and nutrition and the ever ominous scale.
If you are looking for an episode that makes you think, provides new perspectives and encouragement that you are not alone in your fitness struggles, these are the girls for you. Everything from the stigma of CrossFit and the fitness realms preference to value output over mechanics, to the importance of separating the ideas of health and aesthetics into two very different categories, and so much more are covered today.
Often we are so focused on the achievement of our goal that we forget about the ‘why’ behind our actions. Kristin and Taylor are here to drop some truth bombs and help you get out of the loop of unfulfillment to find something that really works for your physical and mental health.
Kristin and Taylor believe that you should stop putting your performance on a pedestal and find what works for your long term health. Join us as we unweave the internalized messages many approach fitness with to address the language and mindset you use to impact your ability to suit your own health.
Are you ready to learn how to stop valuing your performance over sustainable health? Share what steps you are taking to achieve a more holistic approach to wellness in the comments on the episode page!
“When we are prioritizing output, when we feel like you have to be dead on the floor after every single workout and that's the bar for the workout, that's the only place I give a little bit of a side eye and think oh, I feel like we should stop and ask some questions right here.” (16:30)
“Health is contextual. It is going to change depending on who you are and where you are, it's different for everybody and what that looks like. So if you are just putting a big stamp on something and saying ‘this is what health looks like’, that I think where the error comes in.” (22:28)
“Health ultimately is there to support your life, it should not be your life.” (37:54)
“Until you literally go all the way down, to these foundational elements of what you believe to be true about yourself in the world, you really are going to have a hard time seeing much else change in your life.” (56:10)
The Girl With The Butter Website
Follow She Thrives on Instagram
Follow The Girl With The Butter on Instagram
Functional Fare Nutrition Website
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!
I've dabbled with this topic before in other podcast episodes about the scale and diet culture, but I haven't taken on BMI as a separate topic until now. A recent routine doctor's appointment had me reeling from an offhand BMI comment. It brought up a lot for me, and had I not been mentally stronger, it could have pushed me back into disordered eating and exercise behaviors.
In this episode, I'm relaying my story and tearing into six reasons why BMI is bullshit. There's a lot of nuance here, and my experiences as a person in a smaller body are nothing like what someone else in a larger body may experience. It's my hope that you'll walk away from this episode with some things to think about and start conversations of your own with the people you care about.
In this episode I covered:
Remember to find the show notes and other episodes on StephGaudreau.com
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!
Instead of focusing on the latest diet or exercise fad, Laura Schoenfeld wants you to figure out what works best for your body. A registered dietitian and placeholder of the most downloaded Harder To Kill episode to date, Laura is back for round two to take her nutrition expertise in a new and exciting direction.
Believe it or not, but being malnourished in the fitness space is a very common problem, and Laura is working to fix that by spreading information and knowledge. You don't have to break up with sugar to be healthy, all it takes is understanding your cravings and balancing your micronutrients, macronutrients, and calories.
Learn how to stop the binge behavior that has been ingrained into your bodies functioning, understand what your body needs both physically and spiritually to achieve optimal health, start looking at your health decisions as part of your belief system, and so much more.
Sugar is not the enemy, negative self-talk and self-criticism are. Laura believes in creating a positive self-image that is not based on performance but instead based on your own sense of purpose. We all want to create a meaningful life that we look back on with fond memories, and being focused or distracted by your body image is not the way to achieve that
When you have a sense of purpose, you can increase your physiological resiliency and in turn create healthy habits that are as easy as autopilot. It is time to start looking at your health decisions and understanding how it relates to your belief system in order to find the most minimal way to keep your body on track.
Are you ready to stop focusing so heavily on diet and nutrition and start feeding yourself spiritually? Share what you loved most about Laura's perspective in the comments on the episode page.
“Just because you are eating good quality real food, vegetables, proteins, healthy fats, all that stuff, that doesn't mean you are getting enough calories or macronutrients to meet your bodies needs.” (25:31)
“There is research showing that the restriction of foods can actually trigger cravings and then bingeing on those foods later. That's not just an anecdotal thing, it is found in the research.” (40:52)
“If we can switch that mindset of the typical belief that the more you do the better your results will be, I really like to switch that and say ‘what is the least I can do to get the results that I want to get’, and after that, it’s more just like bonus points if I feel like doing more.” (50:38)
“Make sure that you aren't spending all of your time focused so heavily on nutrition and fitness and all that stuff. Honestly, I feel that should be a tool to help you pursue your purpose, not the purpose of your life to focus on that stuff so heavily.” (1:06:38)
Get the Free 3-Part Video Training Series Here
Download the Faith-Based Fed and Fearless Guide Here
Follow Laura on Facebook | Instagram | Twitter | Pinterest
Join the Fed and Fearless Society Here
Pre-Order The Core 4 Book 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!
Whatever you call it, exercise/fitness/movement has so many proven benefits for your body and mind that it can be hard to accept that sometimes, more is definitely not more. If you're like many people I work with, you're afraid that taking it down a notch means you're lazy, you're a failure, and you'll automatically gain 20 pounds. And that's total BS you've been lead to believe.
In this episode, I'm sharing three important ways to adjust your fitness routine when life shovels a big heap of stress your way. Making adjustments to these three factors can have a huge impact on how you feel, how you perform, and how you're able to recover. Remember, more is not always more! It's time to start listening more to what your body is asking for...and what it's not.
In this episode I covered:
Remember to find the show notes and other episodes on StephGaudreau.com
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!
At 40 years of age, Jennifer Schreckengost left behind her stable career, health insurance and the guarantee of many things to start living a life that she loved instead. Jennifer started a food blog, Wanderlust and Wellness, focused around promoting nut-free and paleo options, eventually switching to a more well-rounded version of nut-free, dairy-free and gluten-free. Since taking the leap Jennifer has successfully turned her brand into a full-time business and has never looked back.
Today Jennifer is passionate about helping other women realize that they too can take whatever steps necessary to change your life into something you love at any age. On this episode, Jennifer explores precise tools you can use to hit the reset button on your life at any stage, ways to get out of your own way, and tips for business and life to accomplish whatever you want to do.
By creating a community where women feel safe to explore the visions of the life that they have always dreamed of while promoting healthy and positive ideas, Jennifer is spreading the mantra of ‘eat well, live well and explore often’.
Are you ready to solidify your ‘why’, take the leap to business ownership or just learn the steps necessary to start living a life you love? Share what your biggest takeaway from Jennifer’s wisdom was in the comments on the episode page.
“Patience and persistence and consistency, those are three words I have written on my board because that is probably the biggest lesson I have learned is it's not going to happen overnight, it’s a slow gain.” (16:17)
“My goal was always to be able to do my blog full time and leave that full-time job, and my deep down vision, my ‘why’, was to create a life that I love, to live my best life, as cliche as that sounds, and to help other people see that they could do that too.” (18:10)
“To me, that sacrifice was worth it because I knew that in order for me to take that final leap into creating that life, that vision that I had, I needed to make that big jump and sacrifice and so that's what I did.” (32:58)
“What I want to show women is that you can make that transition, you can make that career change, you can make that lifestyle change. Whatever it is, at any age, even if it's at 40 because that's exactly what I did.” (39:10)
Wanderlust and Wellness Website
Follow Wanderlust and Wellness on Facebook | Instagram | Pinterest
The Wanderlust and Wellness Podcast by Jennifer Schreckengost
Pre-Order The Core 4 The Book 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!
I'm back this week with part two of our body image real talk conversation. Last week, I covered the sub-topics of why fitting rooms fuck with our minds, the role of media in all of this, and why cellulite should not be demonized. It got spicy at times, and this week proves to be the same. But don't mistake my spiciness for bitchiness. No. My job as a coach is to support you in the areas you need support while challenging you to stop playing small. Growth and expansion, FTW.
In this week's episode, I'm reminding you about what fierce love means and then diving headlong into a few points about why blaming others for making you feel bad = a lack of taking personal responsibility for what you can change or affect. I'm also bringing up the topic of body neutrality and how this can be a more attainable middle ground between all-out self-love and crushing self-hatred. And finally, I'm covering the an unexpected aspect of comparison that could be holding you back.
In this episode I covered:
Remember to find the show notes and other episodes on StephGaudreau.com
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!
Are you often unable to fall asleep, experiencing mood swings, random cravings, or are unable to work out the way you want to? Instead of focusing on pushing yourself harder, these issues may require a deeper look into your hormonal changes and how it is affecting your body.
While it is normal for women to experience highs and lows in their hormones, sometimes we can feel confused and under-informed. This is why I have hormone expert Dr. Brooke Kalanick back on the show today to help you understand your hormones holistically and what you can start, or stop, doing to help support your body best.
Dr. Brooke is exploding with information, explaining the connection between your menstrual cycle, nutrition, exercise level, and hormones, the role cortisol and thyroid levels play in your ability to regulate itself, and why you should be listening to your appetite, cravings, energy, and sleep to hear what your hormones are trying to tell you.
Learn about which environmental and stress factors could be wreaking havoc on your hormones, ways to allow yourself to get to a place unrestricted by strict nutrition rules, and how to support your hormones through perimenopause, menopause and beyond.
Dr. Brooke is all about customizing a solution to fit your needs and shares her foundational approaches to life and wellness which is changing women's lives with her and Sarah Fragoso’s new book, Hangry. If the title alone resonates with you, you need to listen in on Dr. Brooke’s pillars to success in order to empower yourself to become fully present in life again.
Stop mistaking common symptoms for normal and start getting answers so that you can start feeling better. Are you ready to start listening to your intuition and put your own health first? Share where you are at in your hormone discovery journey in the comments on the episode page.
“We shouldn't be mad at our hormones, we shouldn't feel like they are betraying us, they are trying so hard to stay in balance in our crazy, bonkers, toxic, busy, overstressed world.” (14:05)
“It's not as pretty, it's not as easy for me to just say ‘you have got this hormone issue so you need to eat this many grams this many times a day’. For a lot of women, it’s a little more nuanced than that.” (32:07)
“Most women have multiple hormone issues going on and so we really need to take them in a systematic fashion and deal with the stuff that makes you hangry first.” (39:48)
“Be who you are authentically and unapologetically. Because when we are not, I really think that is the most, and Sarah would agree with me, the most stressful thing for a woman.” (51:57)
Pre-Order Hangry by Dr. Brooke and Sarah Fragoso
Follow Dr. Brooke on Facebook | Instagram | Twitter
The Sarah & Dr. Brooke Show Podcast
HTK 071: Hormone Help with Dr. Brooke Kalanic
Pre Order The Core 4 Book Here
Join the Harder to Kill Facebook Group 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!
Hold onto your hats, friend...it's time for some body image real talk. In fact, there's so much to say about this topic that I'm breaking it up into two episodes with part two coming next week. Summer is here and wearing shorts or a bathing suit is now coming to top of mind again...and that brings up negative body image, negative self-talk, and feelings of being less than or not good enough. There are women in my community who haven't shown their legs in decades because they're afraid of what others will think of them.
And I get it. I was that woman. I was fearful, self-conscious, and had dysmorphic body thoughts. I come from a place of love in this episode though what I have to say is often firm and a bit of a wake up call. Nobody is going to start valuing yourself for you. You have to get real about the tired out narratives that are no longer serving you. Rejecting those narratives, unlearning old views, and embracing new ways of seeing yourself is possible. It takes work but you can do it.
In this episode, I'm talking about why dressing rooms are such a mindfuck. From there, I'm diving into the first of three real talk points regarding body image. If your heart is open and you're ready to hear them, these issues have the potential to change everything.
In this episode I covered:
Remember to find the show notes and other episodes on StephGaudreau.com
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!
Dr. Rob Abbott is an integrative medical doctor who believes in talking to his patients and learning their stories to find the root cause of what ails them. An expert in the field of nutritional and lifestyle interventions when working with Hashimoto's Thyroiditis, Dr. Abbott has a unique blend of approaches when looking at medicine and employs a refreshing and compassionate approach to working with clients.
Dr. Abbott believes in studying what is relevant to the patient and improving peoples quality of life by addressing chronic conditions through multifaceted interventions. Today he shares the results of his recently co-published study all about the benefits of the Autoimmune Protocol Diet and provides a space for us to come together and make positive and empowered change through knowledge.
If you believe in the power of positive psychology, are looking to explore about how your lifestyle and diet can impact how your body is functioning, or want to learn more about Hashimoto’s and the simple ways you can elevate your symptoms, this is the episode for you. By seeing the story behind the person, Dr. Abbott helps people walk through their symptoms and creates a real connection between doctor and patient to find an integrative approach to healing.
Do you feel as though your doctor really listens to your story? Have you been frustrated by dismissive doctors in the past? Share your past experiences with us in the comments on the episode page!
“I try to not care about on the surface what someone might do for a living or the letters after their name, and really get to know the story behind the person.” (9:12)
“I'm going to challenge you, not in a way to make you feel judged or torn down, but to say ‘hey maybe that's not really what you need right now’.” (34:02)
“If you talk to him and ask him what is the most important component of his multifaceted approach which has shown amazing benefits... it’s not food, it's not even movement and it's not even sleeping. It's love.” (47:55)
“As much as I love the autoimmune protocol as dietary intervention, it's just a tool and part of a greater tool kit of personalized care and community and really loving and caring about other people.” (48:26)
“Sometimes we want to jump immediately to the sexy stuff, the hormones and all this, when really if you just give lifestyle time in a controlled and supported setting, you are going to see some awesome stuff happen.” (1:10:06)
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!
Being an empath is a gift, but it's often a challenge to manage. I wasn't even aware that this trait had a name until I was an adult, and suddenly a lot of my life made sense. I dance with the dynamic between leaning into and using my gifts while at the same time not being crushed by it. The boundary between letting myself stay open as an empath and taking it all on is often razor thin and completely blurry.
In this episode, I'm sharing some common empath traits and how I personally try to manage my energy as an empath. Included are five of my go-to strategies for protecting myself from taking on OPE (other people's energy).
In this episode I covered:
Remember to find the show notes and other episodes on StephGaudreau.com
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!
Popular culture has made us believe that in order to get to the land of self-acceptance, fun, freedom, and adventure, we need alcohol. Veronica Valli realized that this could not be further from the truth after she stopped drinking at the age of 27, and has since set out to share benefits of sobriety with others.
Today we are addressing all your questions about getting sober, and the answers may surprise you. Learn why Veronica felt the need to stop drinking, what questions to ask yourself to judge your relationship with alcohol and if it is a problem, and learn why Veronica is determined to break the socially constructed normalized crutch of alcohol abuse.
If you have never stopped to question the cultural differences, societal pressures and physical toll that drinking can take on your body, Veronica is here to open your eyes. A true believer in the freedom and fun you can find in sobriety, Veronica strives to make alcohol free as standard as gluten-free or vegetarian without batting an eyelid.
Drinking culture can be a difficult thing to navigate, but with the tools and support, Veronica provides, you can stop using alcohol to cope and start thriving in the sober community.
How does your relationship with alcohol affect your day to day routine? Share with us in the comments on the episode page.
“I stopped drinking when I was 27, and I thought my life was over, but I couldn't continue as I was. And in fact, the reverse was true, my life expanded in ways are just frankly beyond my wildest dreams.” (9:36)
“The secret is, you can get to the land of fun, excitement, belonging, connection, relaxing, romance, and sex, sober... and it's better.” (22:42)
“When they look at the true cost, it is quite shocking to them, it's your integrity, your dignity, it's those costs, your self-esteem.” (32:21)
“When alcohol rents space in your head, when you're thinking about drinking or not drinking or how much you are going to drink or what time you are going to drink or have you drank too much, its renting space in your head. That's the indication that you have a problem.” (39:14)
“A sober life is a fantastic life, it is just amazing. And I really want people to see that.” (50:57)
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, I'm digging into another round of listener questions and providing answers to some of your most common inquiries.
Questions answered on this episode:
"I am working hard on intuitive eating. Any advice for helping with the mind shift to this and eating for health vs the stand by "to lose weight" goal, especially when you know you feel better at a lower weight. I am having a hard time not making weight loss my goal."
"Do you ever do cardio, like running, or do you ever bike anymore?"
"I’ve had a problem since I was a teenager with body image issues and trying to love my body instead of hate it. The only way I’ve ever lost weight is by starvation diets that I know are unhealthy. I am now tracking macros and trying to eat healthy , but it’s so hard to grasp the concept that I need to eat more to lose weight. How do we change that mindset?"
"My current struggle is not letting the messages from "the rest of the world" get to me. I get SUPER defensive/pissed if I hear someone talk about things like counting calories, having "abs", "beach bodies", etc. I need some kind of mantra for not letting the bullshit affect me so much."
"What is the best strategy for overcoming strength plateaus when you are limited to at home workouts?"
"I know you've very recently covered the topic of plate shaming, or making judgements on other's food choices.. but how can we respond and educate those who are not aware of how harmful this behavior is? How can we get to a place of eating whatever the fuck we want to without outside commentary?"
"I have been doing intermittent fasting for about 6 months, but I wasn’t training due to an injury. I recently started training again and I am sooo hungry, even if I eat well during the 8-hour window. Do you have any tips to help me?"
Remember to find the show notes and other episodes on StephGaudreau.com
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!
So many women are dealing with symptoms caused by hypothyroidism and either don’t know it or don’t know how to fix it. Dr. Becky Campbell was part of this group, after dealing with weight gain, hair loss, and chronic fatigue during schooling. After a series of general practitioners and specialists left her without answers, she found her solution in a holistic practitioner that outlined her thyroid issues. Today Dr. Becky is passionate about helping other people get to the root cause of their thyroid issues and start feeling better faster.
Dr. Becky is shedding light on everything from to what hypothyroidism is, what tests you should be asking for, how to eat and exercise for your thyroid and more. If you are seeing abnormal changes in your body, are not feeling yourself, or unsure of what tests to ask for from your doctor, Dr. Becky is answering all of your questions and more on this episode.
Learn why you adopting a new lifestyle is not a prescription for restriction, the important role thyroid hormones play in all functions of the body, how to make sure your doctor is checking you thoroughly enough, and how to support your adrenals through stress management techniques. Dr. Becky believes in listening to what your body is asking for to know what you need to do to support your body without extreme measures.
Once you understand the crucial role your thyroid plays in the body you will be able to shift your mindset, diet, and lifestyle to become partners with your body again.
Are you struggling with a form of hypothyroidism? Share your journey with us in the comments on the episode page.
“I had to do the work with changing my lifestyle to get better, but I did and I got so much better, and so I knew this is what I needed to do, help other people.” (9:48)
“Everybody is different, so it's not going to look the same for everybody, but I can tell you right now I don't feel deprived at all in the way I eat.” (12:10)
“I think when you can actually figure out what the problem is for your body, and learn how to handle that, that's when you are going to get the best results. You can’t do what somebody else did and expect the same thing if you guys are two different people.” (21:40)
“My purpose is really to try and help people help themselves with as little money as possible, and with this method, you really can do that.” (34:02)
“If your body is telling you something is wrong, it's wrong.” (39:40)
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've wanted to start strength training but you don't know where to begin, I've got you. I've been a strength training enthusiast consistently since 2010 and a coach since 2013. I've seen and heard just about everything when it comes to fears and apprehensions that women have about lifting weights. Sometimes those fears come from lack of knowledge and other times, it comes from people that tell women outright to "be careful or you'll get hurt." That last part's gotta stop.
In this episode, I'm sharing five tips to help you get started with strength training. These may not all work for everyone, but my hope is that they serve as potential entry points for you as you gather knowledge and do some research. Strength training has so many powerful physical and mental benefits that I hope you'll get experience.
Remember to find the show notes and other episodes on StephGaudreau.com
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!
Caroline Potter is a wife, mother, Nutritional Therapy Practitioner, entrepreneur, and believer in taking things slow and enjoying the seasons of your life. After an autoimmune diagnosis at age 20, Caroline took her world that had been shaken and turned it into a thriving food blog business. Today Caroline lives with her husband and a new baby in Spain and has embraced the European lifestyle and the freeing mindset both physically and mentally that true peace can bring.
Instead of doing everything for everyone, Caroline believes in doing just a few things really well and being at peace with every human being needing to ask for help. Today Caroline is here to share her mantra of learning to say no by strengthening the muscle, making time for yourself throughout your day, and getting out of the hustle to instead focus on your own needs.
Being intentional with your decisions doesn't mean your decisions are perfect, it means trying your best in every situation and letting the rest happen to set yourself up for success. Caroline believes that when you can cut yourself a break and set yourself up with intentions, you can take control of your decisions and be successful long term.
The mental ramifications of a chronic autoimmune disease can often be as bad if not worse than the physical symptoms, so it is important to take care of all aspects of yourself. Caroline provides tools to help you figure out your conscious living approach, and explains why allowing yourself the ability to focus on your passions and explore your opportunities is also your greatest chance to heal.
How does Caroline’s story relate to your own experience with autoimmune diseases? Share with us in the comments on the episode page.
“When I finally did rebrand and I really went after what was really on my heart, I started working fewer hours and I started making way more money and way more impact.” (17:02)
“Once you say the first no, it gets so much easier after that.” (22:02)
“Just having that margin to breathe and to dream and to educate yourself, whatever that may look like to you. And I think that is where you are going to find the greatest success and also the greatest contentment.” (23:11)
“I wouldn't be talking to you today if it wasn't for my disease and I wouldn't have a lot of people in my life if it wasn't for my disease, so I see now the positives but man it was really really hard.” (33:18)
“We put so much pressure on ourselves, and that doesn't do anyone any good. You know all the healthy good in the world isn't going to save you if you dont have the right mindset going into it.” (44:16)
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!