Podcast

Mending the fabric of the female health story.

Podcast

Mending the fabric of the female health story.

231: Community Matters

231: Community Matters

Several years ago I created a FREE five day program called #five2thrive that women are still downloading and reaping value from today. That video series introduces the 5 key elements that I think are paramount to improving health: sleep, hydration, nutrition, movement, and mindset.

But there is one other element, I wish I had added to that list. Community.

Ladies, we are communal creatures. We aren’t meant to do hard things alone.

So, this episode of the Grace & Grit podcast is to remind you about the incredible power of community and connection along the path to change.

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230: The Truth About Consistency

230: The Truth About Consistency

I have been teaching women how to show up for themselves with more consistency and ease for the bulk of my career. I am such a fan of the consistency conversation, I teach an entire course called The Consistency Code.

Learning to be consistent does not mean your process will be linear or your efforts will be perfect.

What is consistency and more importantly how do you develop it?

Tune into this podcast for the answers.

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229: The real work of deep health.

229: The real work of deep health.

I am not just interested in helping women create surface-level health.

No, I am interested in helping them create a state of deep health.

And deep health requires deep work.

Tune into this episode of the Grace & Grit podcast to hear more about the concept of deep health and the real work it will take to create it.

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228: Extinguishing Overwhelm

228: Extinguishing Overwhelm

Overwhelm sucks. It is suffocating and paralyzing.

The good news?

It is also totally optional.

If you are a woman who often uses the word “overwhelmed” to describe how you are feeling, do not miss this episode.

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227: The Stress Habit

227: The Stress Habit

A lot of women I consult with, who are frustrated with their state of health, often say to me that they don’t feel all that stressed.

Which if you really think about it, isn’t all that surprising considering we have normalized living in a constant state of stress.

In this episode we explore what it means to be in a healthy relationship with stress.

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226: 3 Steps to Infuse Your Life With More Life

226: 3 Steps to Infuse Your Life With More Life

I don’t know about you but, I don’t just want to live my life, I want to rock my life.

And to do that I need to stay honest with myself about when I am in need of recovery, restoration and revitalization.

But aren’t those the same things? You might be wondering:)

No.

The wellness industry tends to focus on recovery, which is oh-so-important, but it also isn’t enough to live your best life (with a strong dose of enthusiasm).

Tune into this episode if you are someone who wants to shape your life into the most vibrant experience.

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225: To Grit or to Quit

225: To Grit or to Quit

Psychologist Angela Duckworth defines Grit as “perseverance and passion for long-term goals”.

I am a big fan of the quality, which is why it is a part of my business name.

That being said, letting go of things that no longer serve you, is ALSO a very necessary part of self-development that we don’t talk enough about.

In this episode, I share some of my thoughts about knowing when to apply grit to your journey and knowing when to quit certain things along your journey.

I hope it helps you practice more grace AND grit.

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224: The Secret to Sustaining Behavior Change

224: The Secret to Sustaining Behavior Change

If you want to reclaim your health and happiness in 2021, you must learn how to coach yourself to show up in all the ways that will allow you to do just that.

If you don’t…
• You will always have to rely on someone else to “tell you what to do”.
• You will get distracted.
• You will suffer unnecessarily when challenges and obstacles arise.

In this episode, I share with you how I coached myself through the holidays and the New Year as I recovered from Covid and dealt with some very big stressors in my life.

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223: Let’s get this party started!

223: Let’s get this party started!

I am so excited to welcome you into a brand spankin’ new year.

The Grace & Grit Podcast is rolling into its 5th year of production, so I thought this would be a GREAT time to reintroduce myself and the mission of this show:)

Have a listen and welcome to 2021!

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222: Fat Loss Basics, Part 4: FAQs

222: Fat Loss Basics, Part 4: FAQs

To wrap up this 4-part series on fat loss, I answer some of the most frequently asked questions that I receive on this topic.

• How do I measure body fat?
• Can I build muscle and lose weight at the same time?
• How much should I be eating?
• How many times a day should I eat?
• Can I drink alcohol and lose fat?

Have a listen. I hope it helps:)

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221: Fat Loss Basics, Part 3: When Stress is a Good Thing

221: Fat Loss Basics, Part 3: When Stress is a Good Thing

In this episode of the Grace & Grit Podcast, I talk about when and how to use stressors like calorie reduction and intense exercise to accelerate the fat loss response.

I also address:
• the “maturity spectrum” of fat loss
• ways to tweak diet and exercise when you’ve hit a plateau
• the cost of leanness
… and so much more

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220: Fat Loss Basics, Part 2:  The Foundation Matters

220: Fat Loss Basics, Part 2: The Foundation Matters

​When it comes to fat loss, your hormonal health matters… a lot!

Your hormones are the government of your body, so when they are out of alignment, messages aren’t communicated correctly, things get a little (or VERY) confused and a lot of metabolic dysfunction ensues:

Your gut health gets disrupted.
Your mental health takes a hit.
Your organ’s ability to function at full capacity declines.
Your muscle health suffers.
… just to name a few things.

And all of this chaos, in turn, contributes to even more hormonal dysfunction and round and round it goes making fat loss feel impossible.

So the question is:
How do you heal and fortify your hormonal landscape?

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219: Fat Loss Basics, Part 1: Clearing up a few misunderstandings.

219: Fat Loss Basics, Part 1: Clearing up a few misunderstandings.

Weight loss is not a conversation I am interested in for so many reasons. Healthy fat loss, however, IS a topic that I am interested in having with the right women at the right time.

In this episode of the Grace & Grit podcast, I bring some clarity to what can be a very confusing topic. More specifically, I discuss:
• Why I don’t believe fat loss is the right conversation to be having with all women who want to “lose weight”
• Why where you carry your weight matters
• Why focusing on healing and building muscle is smarter than focusing on losing fat
• The three-part process for changing body composition that protects a woman’s mental health as she works to improve her physical health
… and so much more.

Have a listen. I hope it helps or, at the very least, you learn a little something.

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218: Menopocalypse w/ Amanda Thebe

218: Menopocalypse w/ Amanda Thebe

Back to the Grace & Grit Podcast for the second time, Amanda Thebe gives us insight into her new book, Menopocalypse.

This book is a brilliant read for any woman who is trying to navigate her way through the hormonal fluctuations and uncertainties of perimenopause and menopause.

Listen in as Amanda and I have a very real conversation about the menopausal years and what you can do to travel through them with more ease and grace.

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217: Getting Real about Weight Loss

217: Getting Real about Weight Loss

The Grace & Grit Podcast is about to enter its 6th year of production and in the over 215 episodes that I have recorded, I have only specifically addressed the topic of weight loss a couple of times.

And, that has been VERY intentional.

If you want to hear more about my thoughts about weight loss, do not miss this episode.

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216: Financial Health w/ Hilary Hendershott

216: Financial Health w/ Hilary Hendershott

How might your physical health improve if your financial health improved?

In this episode of the Grace & Grit Podcast, my friend and financial expert, Hilary Hendershott helps up explore precisely that.

If you are someone who’s financial health could use a little (or a lot) of TLC, you do not want to miss this episode.

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215: Owning Your Process

215: Owning Your Process

This is our final episode in our Unrelenting Ownership theme and in it I talk about what it means to:

=> own your motivation
=> own your strategy
=> own your failure
=> own your success

Have a listen and let me know if it helps!

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214: Own Your Time

214: Own Your Time

Your relationship with time is a very big deal because how you spend your time will either bring you closer to the life you said you wanted to live… or further away.

In this episode of the Grace & Grit Podcast, I give you some ideas for how to improve your relationship with time, so you can spend less time in a space of overwhelm and more time with what matters most to you.

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213: Owning Your Possibility

213: Owning Your Possibility

What is possible for your life is determined by the quality of your thoughts.

=> What you choose to believe about your life.
=> What you choose to believe about yourself.
=> What you choose to make failures and obstacles mean.

In this episode of the Grace & Grit Podcast, I explore what it means to own your possibility regardless of what has happened in the past or what might happen in the future:)

Have a listen and share your thoughts!

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212: The Call to Own Your Worth

212: The Call to Own Your Worth

Most women I work with have spent a lifetime trying to prove or earn their worth, but worthiness is not something you need to hustle for.

Worthiness is baked into your humanity.

That being said, worth does need to be acknowledged… BY YOU because if you don’t think you are worthy of time and attention, you won’t show up to do the things you are being called to do.

This month on the Grace & Grit podcast I am talking about what it means to take Unrelenting Ownership of your health, and ultimately, your life. In this episode, I talk about why it is so important to answer the call to own your worth.

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211: Realignment: Part 3 – Make success probable not simply possible.

211: Realignment: Part 3 – Make success probable not simply possible.

More than ever the world needs people who are grounded, resilient, and operating from a space of proactive thinking NOT reactive thinking.

I dedicated the entire past month on the Grace & Grit Podcast to The Practice of Realignment to help you stabilize yourself when life may be feeling more difficult and uncertain than ever.

In part 3 of this series, I give you 3 steps to make your realignment, and your long-term success, not just possible but probable.

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210: Realignment: Part 2

210: Realignment: Part 2

All month long on the Grace & Grit podcast, we have been talking about the Practice of Realignment because life is going to present you with a LOT of opportunities to get “thrown off your game” in terms of your self-care.

And when you do… there are graceful ways to pivot yourself back with less struggle and more grace. Really.

In part 1 of this series (episode 209), I introduced the first two steps of realignment.

In this episode, I dish out the 3rd and MOST potent thing consider when working to realign yourself.

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209: Realignment: Part 1

209: Realignment: Part 1

To say that 2020 has thrown us a curveball is a massive understatement.

Routines have been disrupted, new stressors have emerged and a lot of people are struggling to navigate these new waters while keeping their mental and physical health in check.

I get it! I have been swimming in those waters too.

So, I am dedicating the entire month of the Grace & Grit Podcast to “Realignment” and in today’s episode I dish out a few tips and tricks for helping you get traction with your self-care in this new reality.

Have a listen. I hope it helps!

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208: Wanting It More: A Conversation About Sex w/ Janna Denton-Howes

208: Wanting It More: A Conversation About Sex w/ Janna Denton-Howes

I have long wanted to have an expert come on the Grace & Grit podcast to talk about sex because having worked with hundreds of clients over the years, I know there is a lot of shame, resentment, and frustration about what happens, or doesn’t happen, in the bedroom.

Since our theme this month is pleasure, I thought this would be the perfect time to broach this topic.

My guest, Janna-Denton Howes, is a Sex Coach who specializes in helping married women want and enjoy sex more with their husbands.

We cover a ton of ground in this episode, including:

=> How to prioritize pleasure (like sex) in your life and how it benefits your health
=> How to design a safe and enjoyable sexual experience
=> How to ask for what you need
=> How to reconnect to your body’s “pleasure potential”
=> How to set boundaries inside and outside of the bedroom

… and so much more.

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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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