Mending the fabric of the female health story.


Mending the fabric of the female health story.

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

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

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

There are 4 primary practices that I teach all of my clients to ensure that they make progress towards their goals.

Follow Through

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.

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.

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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162: The Space Between Grace & Grit

This week’s episode on the Grace & Grit Podcast is the final installment of the Self-Leadership (and why it matters to your health) theme, and I am talking about the two final pillars: self-compassion & self-discipline (aka Grace & Grit).

We need BOTH grace (self-compassion) and grit (self-discipline) to live a healthy, joyous life. The hard part is embracing the quality that doesn’t come as natural to you and not misuse the one that does.

As a health coach, I have seen women manipulate self-love into rationalizing why they shouldn’t have to apply the self-discipline that will help them get happier or healthier. And I have witnessed women use self-discipline to the point of self-destruction because they clearly lack love for themselves.

I am a champion for residing in the space between self-love and self-discipline, which is why I named my company Grace & Grit. One without the other will cage what is possible for your life.

Listen in to this episode to hear more about my thoughts on this and learn a few of my favorite strategies for finding your balance between the two.

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161: Self-Management: Taking Back Control of Your Time, Energy & Mindset

We have covered a lot of ground on the Grace & Grit Podcast this month in regards to Self-Leadership and why it matters to your health.

In the first two episodes (159 & 161) I talked about the importance of developing self-respect, and why self-awareness is so essential to self-development.

You may have self-respect, you may have self-awareness, you may have a game plan for developing the parts of yourself that need developing, but if you can’t manage your time, your energy, or your mindset – you will struggle unnecessarily to make progress along your journey.

This episode is all about helping you to take back control of your time, energy and mindset so you can create the level of success you truly crave with your health, and ultimately, your life.

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160: Shifting Your Focus from Arriving to Becoming

This month on the podcast we are talking about what means to be self-directed along your health journey and the 6 pillars that make-up powerful self-leadership.

Last week we did a deep dive into the most foundational pillar, which is self-respect and on this episode, I talk about self-awareness and self-development. Plus I dish out some tips for improving both of these areas with more ease and grace.

I also interview a client of mine at the end of this episode who shares her insight on what it is like to work with me. 🙂

Have a listen. Share your thoughts and send this to a woman who may benefit from hearing it!

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159: When “Loving Yourself” Feels Impossible

Some health coaches heavily focus on nutrition, others on fitness, and others on mindfulness.

While the work that I do as a coach addresses all of these things in depth, the thing I am MOST passionate about teaching clients is self-leadership, because, without it, nothing else will stick for very long.

In this episode of the Grace & Grit Podcast, I introduce what I believe to be the 6 pillars of powerful self-leadership, how self-leadership impacts your ability to take care of yourself and I do a deep dive into the most essential of these pillars: self-respect.

This is perhaps, one of my favorite topics to date on the podcast because it is the bedrock of the work that I do as a coach.

Over the course of the next month, I will be addressing all 6 pillars of self-leadership and how these pillars directly influence your health story.

Have a listen. Share your thoughts. And if you love it, please consider sharing it with a woman you believe could benefit from listening too!

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158: Sleep Deprivation: A Public Health Crisis

Everywhere you turn it seems there is a new diet or exercise program being marketed to you, but how often do you see the wellness industry pushing the importance of sleep?

Sleep is the linchpin to your health, according to Matthew Walker Ph.D., who wrote the awesome book, Why We Sleep.

Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. He is has been deep in the study of sleep for more than 20 years and his book is both illuminating and horrifying.

I strongly encourage every human who values their health to read this book and in this episode of the Grace & Grit Podcast, I highlight some of the biggest takeaways from Walker’s book and dish out a few of my own tips for better sleep hygiene.

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157: Restoring Hormonal Health w/ Kiran Ram

It is fundamentally impossible to create a state of deep health without adequate recovery and I will forever be reminding my listeners, my clients and my community that the answers to improving health are often not found in doing more but doing less.

In a culture that glorifies hustle, it can be really difficult to slow down and grant yourself adequate permission to rest and recover, which can dramatically affect your hormonal system. When hormones are disrupted everything feels challenging and no one understands this better than women entering perimenopause and menopause.

In this episode of the Grace & Grit Podcast, I have invited my friend, Kiran Ram, to the show to help women better understand how lifestyle choices can help to restore hormonal balance.

Have a listen and share your thoughts!

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156: When Restoration Looks Like Making Difficult Personal Decisions w/ Michelle Rycroft

Have you ever heard of Breast Implant Illness?

If not, you are not alone.

I had not heard of it either until few friends of mine publically announced their intention to have “explant” surgery after they started to suffer from inexplicable health challenges over the past few years.

One such friend is Michelle Rycroft, a dedicated health coach and personal trainer who I have had the pleasure of knowing for several years. When Michelle started to share her challenges with what she believes to be breast implant illness, I was intrigued about the illness and started to do some of my own research.

I came across hundreds of stories just like Michelle’s and I strongly feel that this is a topic that women need to be better informed about, especially in light of the FDA stepping forward last month to notify the public that “individuals with breast implants have a risk of developing breast implant-associated anaplastic large cell lymphoma, or BIA-ALCL, a type of non-Hodgkin’s lymphoma (cancer of the immune system).”

Breast augmentation is one of the most popular cosmetic surgery procedures done in the United States. While I am not for or against plastic surgery, I am all for helping women to make educated decisions about their health.

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155: Restoring in the Azores w/ Joana Meneses

In this episode, I interview a very dear friend of mine, Joana Meneses, who has built an amazing retreat business in her homeland of Portugal (in the Azores Islands, to be more specific).

I went to visit her last year for some much-needed restoration myself and, not only was I restored, I was deeply touched and inspired by the place and the people that she introduced me to.

Since the entire month on the Grace & Grit podcast is dedicated to the theme RESTORE, I thought it would be a great opportunity to host this incredible friend of mine so you can hear from her first hand how she was able to combine her love of movement with her native country, to create a restoration opportunity like no other.

I hope you enjoy this interview as much as I enjoyed doing it:)

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154: STOP Compromising Your Need For Recovery

Negotiating recovery is a very real habit that many women have adopted in their life that has some pretty steep consequences.

Protecting time in your schedule to allow your mind, body, and soul to recover should not be “optional”, you should treat it as “mandatory” if you want to feel strong, resilient and proactive.

In this episode of the Grace & Grit Podcast, I share some of my thoughts on why making time to restore your mind, body, and soul is so important, why we struggle to make time for it and simple measures we can take to add it back into our lives.

If you struggle to grant yourself permission to rest and restore or know a woman who does, have a listen and share your thoughts.

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153: Developing Resilience and Why It Matters

If you are creating any kind of meaningful change in your life, you will most certainly be confronted with resistance…many, many times. And when feel resistance, you can hand over the car keys, which will get you nowhere (because resistance wants you to stay exactly where you are). Or…

You can use the fact that you are in the arena with resistance as an opportunity to flex your resilience muscle, which allows you to move forward with the change that you were so intent on making.

In this episode of the Grace & Grit Podcast, I talk about the difference between resistance and resilience and why you would benefit greatly from developing the latter.

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152: Permission to Evolve w/ Steph Gaudreau

I am so honored to have Steph Gaudreau back on the Grace & Grit Podcast to expand the conversation around “Embracing Resistance”, which is the theme on the podcast this month.

I have watched Steph’s business and message spread like wildfire over the past few years, and I know that the growth she has experienced has not come without a fair share of challenges.

In this episode, Steph graciously shares what it took for her to move through resistance along the path to growth, how she gave herself permission to evolve, even when it felt there was a lot at stake, and how she gracefully handles resistance when it shows up in her own health journey.

Lots of good stuff here! Have a listen and share your thoughts.

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151: Stop Retreating from Resistance and Use It to Expand Your Life w/ Nikki Naab-Levy

Resistance is how we fortify our muscle, our bone, and even our brain tissue. Learning how to embrace resistance is also how we learn to expand our lives. Resistance, both emotional and physical, can literally forge us into more capable and resilient human beings IF we are willing to lean into it rather than making a habit of retreating from it.

In this episode, I have the honor of interviewing strength coach and fellow podcaster Nikki Naab-Levy and we discuss all things “resistance”, including:

> How she shows up for herself despite resistance being present.
> How resistance training improved her life.
> How to approach resistance training safely.
> How to trust your body again after you have been injured.

And so much more!

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150: Using Resistance to Your Advantage

In order to improve your life, one thing is for certain, you are going to have to do some things differently than you have in the past, which will feel challenging. And, where there is challenge, there is resistance.

What if you could use resistance to enhance your life rather than deplete it? What if you see resistance as something that lights the way, rather than something that prevents you from moving forward?

Well, you can and you should.

In this episode of the Grace & Grit Podcast, I will tell you how you can and why you should learn to embrace resistance. Have a listen and share your thoughts.

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149: How to Develop the Habit of Showing Up For Yourself

In this final episode of the theme “Ready, Set, Grow” on the Grace & Grit Podcast, I talk about a few of the biggest obstacles standing in the way of women showing up for themselves to “do the work” required to improve their health story. I also provide some suggestions for how to conquer each one.

These are the specific obstacles I address:

#1 Not believing that it is possible to improve health.

#2 Chasing results rather than looking for ways to fall in love with the work.

#3 Making a habit out of negotiating and rationalizing.

#4 Quitting because results are showing up “fast enough”.

If you have ever found yourself challenged by any one or ALL of the above obstacles…have a listen to this episode.

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148: Powerful Questions to Ask Yourself to Move Your Life to Higher Ground

I am a big believer that deep health is born out of the willingness to get to know yourself better; understanding why you do things that don’t really serve you and why you don’t do things that are in line with what you say you want for your life.

To improve your health, you must be willing to ask yourself some hard questions and honor the answers that you uncover.

Today’s episode introduces questions I have learned to ask myself often and much to move my life in a healthier direction.

Check it out and I’d love to hear the questions YOU ask yourself to better understand yourself and, ultimately, move your life to higher ground.

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147: Organizing Yourself For Success

Change is challenging, to say the least. Which is why a lot of people fail to improve their life to the degree that they want to.

Most people are living over scheduled lives, barely keeping their head above water and, therefore, reacting to the world around them with old behaviors that are seared into their brain.

Reaction is rooted in habit (things you have practiced for years), so if you want to improve your life, you will need to make a conscious choice to respond differently to the world around you.

And that, my friend, requires getting organized!

In this episode of the Grace & Grit Podcast, I introduce you to a system of organization. “Macro to Micro”, that I have used in my own life to make significant changes. I have also taught this system to many clients over the years who have found it to be incredibly beneficial.

Have a listen. I hope it helps!

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146: Lessons From a Few Of My Favorite Books (that are sure to help you “stay the course” this year)

I love to read and there are a handful of authors that have greatly influenced the work that I do as a health coach. So, today on the Grace & Grit Podcast I share with you a few of the lesson I have reaped from some of my favorite books over the past several years.

They are all heavily based on how change actually happens and what it really takes to create sustainable change.

If you could use a little inspiration this year to dig a little deeper so you can rise a little higher in your life… don’t miss this episode.

Have a listen and share your thoughts below.

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It doesn’t matter why you think you can’t. You absolutely CAN.

This is not just health coaching—it’s a personalized road map to the prime of your life. It’s coaching that will make today feel like the best days of your life are ahead of you, no matter where you’re at right now.



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