Podcast

Mending the fabric of the female health story.

Podcast

Mending the fabric of the female health story.

186: Rethinking Goal Setting

186: Rethinking Goal Setting

Goals can be awesome mile markers along the path to change, but goals are not enough to create and sustain change. If you want to create change in your life that is long-lasting, you have to be willing to change your beliefs about what is possible for your life, your habits and ultimately, your identity. In this episode of the Grace & Grit podcast, I challenge listeners on how they think of goal setting and how to use goals in a way that helps foster meaningful and sustainable results, not just temporary ones.
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185: Why You Owe It to Yourself to DECIDE

185: Why You Owe It to Yourself to DECIDE

I meet women every day who are afraid to make the wrong decision and so, they choose to live life in a space of indecision. The thing about indecision, though, is that it is an exhausting place to live. It is like treading water… you end up expending a ton of energy but you move NOWHERE. In this episode of the Grace & Grit Podcast, I talk about why decision making is so hard for many women, why it is so important to make decisions and how to make decisions more easily so you can stop treading water and start living life more fully.
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184: Making Sense of Menopause w/ Amanda Thebe

184: Making Sense of Menopause w/ Amanda Thebe

All month long on the Grace & Grit podcast the theme has been “Women’s Health Through the Ages”.  And in the past 3 episodes, I have dished out my best advice for women who want to honor their health at various different ages and stages. In this final episode of this series, I have invited my incredible friend, Amanda Thebe, to the show to have a real conversation about the challenges women face in the menopausal years and how to move through those years with a bit more ease and grace. Amanda is a wealth of knowledge when it comes to the topic of menopause and she is doing incredible work in the world to help women demystify perimenopause and menopause.
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183: Renovating Your Life to Support Your Health

183: Renovating Your Life to Support Your Health

I call the years between 40 and 60 the renovation years. Why? Because of shifting hormones combined with balancing more responsibilities than ever, we are really presented with an opportunity at this age and stage of life to take stock of our total stress load and make some hard choices in how to better manage that. In this episode of the Grace & Grit Podcast, I share the advice that I believe women in our age bracket need to hear (far beyond cookie-cutter diet and exercise recommendations).
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182: Building a Life Without Sacrificing Your Health

182: Building a Life Without Sacrificing Your Health

The month the theme on the Grace & Grit Podcast is Women’s Health Through the Ages. Last week I dished out some advice about how to raise our girls with Grace and Grit and, in this week’s episode, I share a few thoughts about how women in their 20’s & 30’s can build a life without sacrificing their health to do so. Even if you are well past your 30’s, this podcast is a great reminder to all women about the toll that too much stress can take on the human body and how we can help one another to navigate life more gracefully. Have a listen. Share your thoughts. Better yet… share this with a woman you love.
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181: Raising Girls w/ Grace & Grit

181: Raising Girls w/ Grace & Grit

How do we raise girls to honor the needs of their body, mind, and soul? How do we raise girls to develop deep self-respect and self-love? How do we raise girls to build resilience against “diet culture”? We lead from the front, of course. Regardless of whether or not we have daughters. What would a girl learn from you about self-care, self-respect or even self-love if she observed you for a day? That is a powerful thing to consider if you are someone who recognizes that women are more than a body and deserve more than what the diet culture has offered them. In this episode of the Grace & Grit Podcast, I explore the challenges girls are facing in today’s culture and how we can show them, by example, what it means to direct yourself with Grace & Grit.
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180: Deep Health: A Practice of Unconditional Love

180: Deep Health: A Practice of Unconditional Love

ou can’t hate your way health, but oh how women try! You also can’t just “love yourself” when you have been practicing hating yourself for years or decades. I have long preached on the podcast that self-respect is the gateway to self-love, and a much easier place for a woman to start improving her relationship with herself. That being said… self-love IS a worthy pursuit, and not just “self-love” but unconditional self-love. Most women I have worked with over the years only grant themselves love if it is earned (if they grant themselves love at all), and in this episode, I do a deep dive into why developing unconditional love is paramount for deep health.
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179: Deep Health: A Practice of Self-Leadership

179: Deep Health: A Practice of Self-Leadership

There is a more graceful & sustainable way to improving your health than what is being presented to you in the mainstream diet and fitness industry. Rather than looking outside of yourself for the answers, I believe that it is more about looking inside. Yeah…I know…not what you wanted to hear. Because… inner work… Isn’t a quick fix. It isn’t sexy. It isn’t something that can be captured in a photo on Instagram. Deep health, in my humble opinion, is only possible to the extent that you are willing to go in and get to know yourself – and the capacity you have to lead yourself. So this week we are revisiting the power of self-leadership and why it is the linchpin to improving your health story.
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178: Deep Health: A Practice of Courage

178: Deep Health: A Practice of Courage

Consistently honoring the needs of your mind, body and soul is no small thing. It will require you to learn new skills, set boundaries, risk failure, and lean into discomfort often and much. And you will need a strong dose of courage to do those things. Cultivating a state of deep health requires that you practice being courageous and in this episode I dish out suggestions for how to do just that.
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177: Deep Health: A Practice of Integrity

177: Deep Health: A Practice of Integrity

in·teg·ri·ty /inˈteɡrədē/ noun 1. the quality of being honest and having strong moral principles 2. the state of being whole and undivided Women come to work with me NOT because of the extra weight they are carrying or the lack of energy they are experiencing (although they often convince themselves that IS why they are seeking out my help). The real reason women come to work with me is that they want to get themselves out of what I call integrity pain. What’s integrity pain? The emotional and physical pain that is a direct result of your actions being misaligned with what it is you say you want for your life. Getting out of integrity pain requires deep honesty with yourself and a willingness to see yourself as a complete and whole person, not just a body. And that is a very tall order for many women who have spent years, decades and even a lifetime being indoctrinated by the diet industry.
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176: Deep Health: A Practice of Expansion

176: Deep Health: A Practice of Expansion

For decades the diet industry has encouraged women to pursue smaller bodies by way of restricting food, which has ultimately, lead to the restriction of so many other things. Restriction of self-respect. Restriction of happiness. Restriction of living life full out. …until the “weight goal” is achieved. All this “restriction” is depleting health not fortifying it. Deep health, which I define extensively in this episode, is created from a place of expansion, not restriction. Have a listen to this week’s episode to find out more about why I teach expansion to my clients, rather than restriction, as a way to improve health and, if you think it is valuable, share it with another woman who you think could benefit from listening.
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175: 4 Delightful Ways to Come Home to Yourself

175: 4 Delightful Ways to Come Home to Yourself

Summer brings back fond childhood memories for many women; a time when we were less concerned about productivity and far more interested in seeking out fun, new adventures and even making new friends. Most women I coach to improve their health and overall happiness with their life could benefit from an infusion of that childlike spirit. Play, laughter, adventure, creativity, social connection and nature are nutrients that many women have pushed aside in their adult years because they are things that feel like guilty pleasures. In this episode of the Grace & Grit Podcast, I remind listeners why these elements are so essential to your health and how to start infusing your life with more of them.
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174: Reclaiming Your Power Around Food & Alcohol This Summer (and always)

174: Reclaiming Your Power Around Food & Alcohol This Summer (and always)

Summer presents us with a lot of opportunities to celebrate, travel and enjoy the company of family and friends, which can be oh-so-good for the heart and soul AND a little (or a lot) challenging for women who are trying to improve their relationship with food and alcohol. In this episode, I talk about some of the biggest challenges people face in social situations and how to make choices that won’t have you regretting your decisions the next day. Have a listen. Share your thoughts. Pass this on to a woman you think could benefit from listening to it.
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173: The REAL Secret to Rocking Your Swimwear This Summer (it is not what you think)

173: The REAL Secret to Rocking Your Swimwear This Summer (it is not what you think)

The diet and fitness industries would have you believe that if you want to rock your swimwear (or any “wear”, for that matter), you need a detox, a highly specialized diet or a new exercise routine. What you really need, I would argue, is to change the way you are thinking about your body. When you shift your focus from all that is wrong with your body to all that your body is doing awesomely well, not only do you feel better, but you DO better. You take better care of things you appreciate. #truestory In this episode of the Grace & Grit Podcast, I talk about ways to mend your body image so can spend less time beating yourself up and more time embracing the preciousness of summer. Have a listen. Share your thoughts:)
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172: Best Summer Ever

172: Best Summer Ever

Last summer was NOT my best summer ever. It was emotionally draining and I committed to way too many work projects, which made me feel like I literally missed the magic of summer. Which, I had a lot of disappointment about. So, this year I took some time to be intentional about how I move through my summer, so I can experience as much summer magic as possible. In this episode of the podcast, and all month long, the Grace & Grit Podcast will be dedicated to helping you design and live a summer that nourishes your mind, body, and soul. I hope you’ll join me as we travel through the next few weeks, so you too can be very intentional about how you live your precious summer days.
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171: When Protecting Your Mental Health Means Making Hard Choices w/ Marianne van den Broek Ph.D.

171: When Protecting Your Mental Health Means Making Hard Choices w/ Marianne van den Broek Ph.D.

Mental health should be a priority for EVERYONE, which is something we have emphasized throughout this month on the Grace & Grit Podcast. Nourishing your mental health looks like: => Learning skills that help you navigate life challenges, gracefully. =>Taking responsibility for your lifestyle choices. =>Learning how to process ALL emotion without defending, distracting or numbing yourself. =>Making difficult decisions to stay true to who you are and what you want for your life. …just to name a few things. My guest today, Marianne van den Broek Ph.D., is a licensed MD and psychiatrist, who spent 17 years pursuing a profession in the medical field that she eventually decided was not a good fit for her. So, she gave herself the grace to pursue work that DID feel in alignment with who she is and her mental health benefitted tremendously from it. Yes, even mental health experts have to make hard decision to honor and protect their own mental health.
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170: Why You Drink and How To Stop w/ Veronica Valli

170: Why You Drink and How To Stop w/ Veronica Valli

I am super excited to have with me today, Veronica Valli to talk about something our culture has really normalized to the point that it is nearly impossible to escape, which is, the consumption of ALCOHOL. Alcohol is everywhere! When you go out to eat, it is very common to be asked if you want a cocktail. The media inundates us with ads promoting alcohol. Nearly every social occasion you are invited to will present you with an opportunity to drink. Most people associate downtime, fun and relaxing with alcohol. We are living in an age where we have made the consumption of alcohol SO normal, that many people struggle to drink less because they literally think their life will be less enjoyable without it. And the craziest thing of all is that it is costing people a lot to drink. It is costing people their ability to face difficult emotions head-on. It is costing people their ability to be authentic and real. For many, it is costing them self-respect, because alcohol is preventing them from improving things in their life they say are important to them, like health and relationships. In other words, drinking costs a lot in terms of both mental and physical health. Which is precisely why I could not be more excited to have Veronica Valli with me today to talk about why you drink and how to stop.
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169: The Courageous Act of Improving Your Mental Health w/ Dr. Sarah Sarkis

169: The Courageous Act of Improving Your Mental Health w/ Dr. Sarah Sarkis

Dr. Sarah Sarkis is a psychologist, writer, and performance consultant with a private practice in Honolulu, Hawaii. Her integrated approach is big on science, low on bullshit, empowering her clients to achieve long term change and growth through an eclectic blend of psychology, neurobiology, and functional medicine. In this interview, we touch on so many points relevant to modern-day mental health, including: The importance of being emotional flexibility Learning how to embrace ambiguity Where to start improving your mental health The role self-awareness plays in mental health How to find a great therapist The danger of avoiding difficult emotions …and so much more. Listen in and share your thoughts!
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168: 3 Simple Steps to Manage Your Mental Landscape Daily

168: 3 Simple Steps to Manage Your Mental Landscape Daily

In this second episode of the “Modern Day Mental Health Theme”, I introduce 3 simple steps to to help you immediately improve your mental state. Clear physical and lifestyle clutter Pause to notice & name your what you are feeling and why you are feeling it....

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167: Modern Day Mental Health

167: Modern Day Mental Health

While we are facing a tremendous amount of physical health challenges in our culture today, mental health is the most pressing issue of our time. Our ability to prevent, heal and manage modern-day health challenges is heavily influenced by the state of a person’s...

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165: Disciplined Actions That Will Supercharge Your Life

165: Disciplined Actions That Will Supercharge Your Life

There are 4 primary practices that I teach all of my clients to ensure that they make progress towards their goals. Self-Awareness Organization Follow Through Realignment These 4 practices can be applied to any area of your life to supercharge it. So, if you are looking for ways to supercharge your life in any way, do not miss this episode!
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164: 5 Ways to Cultivate Self-Discipline…Gracefully.

164: 5 Ways to Cultivate Self-Discipline…Gracefully.

Last week on the podcast we talked about the difference between using discipline as punishment vs an act of love. And this week, I am teaching you 5 ways to apply more self-discipline in your life in a way that feels simple, kind and even joy-filled. If you struggle to show up for yourself consistently, and you know that developing more self-discipline would help you do just that… do not miss this episode.
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163: Discipline is not a dirty word.

163: Discipline is not a dirty word.

In my opinion, there are two ways you can think about discipline, and how you choose to think about it has everything to do with your ability to use it to move your life to higher ground. What do you make discipline mean?   What could you make it mean?  Do you want it...

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