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The Sugar Smackdown

051: The Sugar Smackdown

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This is the time of year people are looking for the quick fixes that can unravel the damage they did over the past few months. And we are being honest about it, people are really looking for the quick fixes that will unravel not just a few months but years (even decades) of neglecting their health. If you know anything about the message and mission of Grace & Grit, you know I can’t stand the notion of quick fixes, mainly because habit change takes time (and quick fixes are short on time).

That being said, the body is an amazing organism and will respond quite quickly when shown a bit of TLC. When you purge from your diet the things that deplete you and replace those things with more of the stuff that nourishes you, you feel better, you look better, and you are motivated to keep doing better.

So in today’s podcast, I talk about the one thing that is toxic to everyone’s health and how to get it out of your diet for good. That thing is refined sugar.

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Setting Goals That Have Weight to Them in 2017

050: Setting Goals That Have Weight to Them in 2017

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A New Year is dawning, which for many women is a popular time to set or recommit to goals. Unfortunately, when it comes to health goals, many women are thinking too small…literally. Far too many health goals are based on aesthetics alone specifically, ones revolving around weight loss, which doesn’t create a ton of traction in the motivation department (at least not traction that extends beyond a few weeks).

In this week’s podcast, I dish out some “food for thought” when it comes to establishing health goals that are weighty enough to carry you all the way home to sublime health.

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Allowing Happiness

049: Allowing Happiness

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It may sound strange but a common thread I have witnessed (and personally experienced) with women who are trying to reclaim their health, is that they often struggle to allow happiness to enter fully into their life.

Women seem to be really good at sabotaging the “feel good” in their life in one of two ways:

1. They are more focused on doing than being; often maintaining schedules that are so busy, they simply do not have the time or awareness to feel happiness.

2. They have limiting beliefs around how much happiness they deserve, what is possible for their life, or even the belief that life must always be hard (and so it is).

Many women are especially good at robbing themselves of the joy of food when it comes to their efforts to improve their health.

This episode explores some strategies to help women to embrace the joy of healthy food and to help them build a tolerance for happiness in their lives in general.

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Conquering Resistance Around Exercise

048: Conquering Resistance Around Exercise

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Many women have a tremendous amount of resistance around exercising regularly, and I think there are two primary reasons for this:

#1: The diet and fitness culture has made exercise VERY difficult to navigate
#2: Many women solely exercise as a way to maintain or lose weight.

What if you started viewing exercise as a way of respecting your body’s nutritional needs rather than as a way to force your body into submission?

This episode of the podcast introduces the reasons we should really be giving our body a healthy dose of movement nutrition every single day and offers strategies for conquering the resistance you may have around it.

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Thriving Through the Holidays with Sara Bradford

047: Thriving Through the Holidays w/ Sara Bradford

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I am currently in the throws of teaching a new program this year that is really geared towards helping women maintain a high level of self-care during the holidays, and it is really something I should have started years ago. I was compelled to start this program because, every year during the holidays, I see women struggling more than any other time of the year to maintain their health standards.

They start putting their own self-care on the back burner to keep up with the demands of the season.

They allow boundaries to be crossed and far too many compromises around their own health to be made.

They do it all by rationalizing that they will do better come Jan 1. But …

January 1 comes and women are exhausted and sick (literally), because of all of the negotiating they did around they holidays, so they fail to do better. It is a painful cycle to watch, and I have watch it for too many years. Every year I joke that I am going to take February off because people are so crabby and bitter and sick, and I really believe a lot of that stems from what has happened around the holidays.

So…At 6am, every day for 1 month, I have a small but mighty group of women showing up on a live coaching call with me because they have committed to not losing themselves within the pile of stress & consumption that shows up simultaneously with the joy and celebration of the holidays.

And I wanted to extend a bit of holiday support to you as well, so today I have invited back to the show, my friend and nutritionist extraordinaire, Sara Bradford to discuss some of the specific challenges that show up around this time of year and how we can navigate them more successfully.

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Finding the Courage to Transform Your Life with Kate Courageous

046: Finding the Courage to Transform Your Life w/ Kate Courageous

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A lot of women this time of year are starting to think about how they are going to address their health concerns in 2017. Get ready because everywhere you look for the next several weeks, you are going to see ads for diets and exercise programs promising to help you reach your goals in the quickest way possible with the least amount of effort.

Wouldn’t it be nice if getting healthy was as simple as just addressing food and exercise? But it’s not. Food and exercise are slivers of the health pie, but they do not, by any means, complete it.

Sometimes the very thing that is standing in the way of a woman doing what needs to be done to reclaim her health and happiness is the very thing she is most terrified of addressing.

These are often the mountains standing in the way of true health, and none of these mountains can be conquered with clean food and a better strength program… to summit these mountains a woman needs a heavy dose of courage… Courage to honor who she is, what she wants and the courage to take action around making it possible.

So, I have invited life coach Kate Swoboda, also known as Kate Courageous to the show today to help us dive deeper into the topic of courage.

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Thank Your Way Back to Health

045: Thank Your Way Back to Health

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When was the last time you were grateful for the miracle that is your body?

Most women I work with are at war with their body, and I think in large part that is a direct result of the way they are talking to themselves about their body. You have heard me say this before: RESPECT BREEDS HEALTH. And when you go out of your way to be grateful for all of the things your body is doing right, you are a heck of a lot more likely to treat your body in a loving and respectful way.

Along these same lines, women are often telling themselves how hard it is to get healthy, rather than focusing on what a privilege it is to care for themselves in a healthy way. What a luxury that you are able to choose high-quality foods, make time to exercise and drink clean water. For many people in the world, these things are simply not an option.

You are living at a time when you have a choice in the level of care you administer to your body. How awesome is that? What a privilege that truly is!

If you want to improve your health, start with being grateful (often and much) for all that your body is doing right.

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Understanding the power of inflammation and how we can control it.

044: Inflamed with Shelly Malone

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I have been talking about inflammation with clients for more than a decade: what causes it, how to reduce it and how to prevent being in a chronic state of it.

Many women I work with tend not to believe in the power of inflammation until they clean up their diet enough and reduce other stressors in their life enough, that when they do something that insults the inside of their body, they feel the effects of inflammation in a very powerful way. The reality is a healthy body will be loud and clear about what is working for it and what isn’t. Unfortunately, most people are walking around in a chronic state of inflammation, so they have practically become de-sensitized to the messages that their body is trying to send them.

There is no arguing that the body is an incredible vessel that does some pretty remarkable things to keep you alive and healthy.

Cut your finger…your immune system rushes to the site to heal the wound and prevent infection

Get food poisoning? Your digestive track will do everything it can to heal you.

Overheat at the gym? Sweat comes to the rescue to cool you off!

These are all examples of healthy inflammatory responses. While all of this is awesome and helpful, research is starting to show us that our body’s healthy responses can actually backfire on us especially when we repeatedly injure the inside of our body.

To help us better understand the power of inflammation and how we can control it, I have invited a remarkable guest to the show, her name is Shelly Malone.

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Find Your People

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    We have all heard the saying, “ it takes a village to raise a child.” Well…I am a pretty firm believer that it also takes a village to keep an adult from reverting back to being a child. It takes a village to actualize the full potential of every man and every woman. If you want something greater for your life than what you currently have, you will be doing yourself a huge favor by connecting with people who either already have or…

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A Healthy Woman Is…

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Once upon a time there was a little girl whose heart and soul were consumed by the art of dance. She had talent. She had a strong work ethic. She had passion. She had all the ingredients to make her dreams come true…well…almost. Teachers loved her because she was an eager student and had a fire that was hard to replicate. The dance world gave her a lot: great roles, great reviews, and even a scholarship to college. Unfortunately, it also insisted upon giving her…

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