Podcast

Mending the fabric of the female health story.

Podcast

Mending the fabric of the female health story.

240: The Secret to Putting Your Healthiest Years Ahead of You

240: The Secret to Putting Your Healthiest Years Ahead of You

Spending your precious time and energy chasing a version of yourself you have been in the past robs you of the opportunity to step into the most evolved and fully expressed version of yourself yet.

This is why the Grace & Grit motto is: Put your healthiest years AHEAD of you not behind you.

In this episode of the Grace & Grit podcast I teach a specific skill that has been a game changer for my clients and students when it comes to improving their health story.

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239: Gain Control of Emotional Eating

239: Gain Control of Emotional Eating

Emotional eating is an obstacle that is keeping many women from the level of health they truly crave.

In fact, nearly every woman I know has experienced at least one (more often MANY) episode of emotional eating in her lifetime.

So in this episode of the Grace & Grit podcast, I am dishing out 4 specific strategies that will help you to gain control of emotional eating.

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238: Lymphatic Health w/ Lisa Gainsley

238: Lymphatic Health w/ Lisa Gainsley

When we talk about physical health we often hear references made to the cardiovascular system, the muscular system, the nervous system, and the digestive system, but what about the lymphatic system? Are we hearing enough about that?

My guest today, Lisa Gainsley, would say “no” we are not, which is why she recently authored “The Book of Lymph: Self-Care Practices to Enhance Immunity, Health, and Beauty”.

Listen to this interview to discover the power of this incredible system and what you can start doing today to help nurture yours.

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237: The Value of Approaching Health As a Generalist

237: The Value of Approaching Health As a Generalist

There are a lot of things that contribute to the “health” of a human. And, yet, we are often sold measures for improving our health that isolate parts of our humanness.

If you want to lose weight, focus on physical health.
If you have depression or anxiety, focus on mental health.
If you are struggling in your relationships, focus on that.

But can you achieve a deep state of health by separating the dimensions of health in this way? I would argue no.

Treating 1 dimension of health in isolation is like strengthening 1 body part to try and improve the conditioning of the entire body.

When aspiring to improve your health, I am a huge proponent of approaching the work as a generalist rather than as a specialist.

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236: The Dynamic Nature of Health

236: The Dynamic Nature of Health

You are a dynamic thing, constantly evolving and forever changing. Which means the state of your health is dynamic too.

Wellness culture treats health as a binary thing. You either have it or you don’t. But there is a wide space in between worth considering.

In this episode of the Grace & Grit Podcast, I explore what health looks like in the face of dis-ease, illness, and injury.

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235: Integrity & Why It Matters to Your Health

235: Integrity & Why It Matters to Your Health

“Integrity pain” is a term I have been using with my students for years to describe the discomfort that comes when your actions are misaligned with what you say it is you want for your life.

In this episode, I do a deep dive into the power of integrity and simple measure you can take to fortify yours.

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234: 6 Thoughts Preventing You From Making Progress

234: 6 Thoughts Preventing You From Making Progress

Health does not grow in negligent, hostile or toxic places, which the mind can certainly become without proper attention and direction.

If you aren’t exerting consistent daily effort to keep your mindset in a place that promotes grace, resilience, and perseverance any goals you achieve will be very short-lived.

Managing the mind is single-handedly the most powerful thing a woman could do to improve her health AND it is the most lacking element in most health and wellness programs.

In this episode of the Grace & Grit podcast, I share with you six of the most common thoughts that prevent women from reaching the level of health she truly craves.

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233: How to End the Compare & Despair Game

233: How to End the Compare & Despair Game

Comparison has a dark side, no question.

It has the capacity to rob you of your happiness, squash your self-confidence and prevent you from taking meaningful action in areas that matter to you.

Comparison also has a bright side. Yes, really.

Check out this episode to learn more about how to use comparison to fuel you rather than deplete you.

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232: The Path to Confidence

232: The Path to Confidence

My clients and students all say they have different reasons for working with me: they want to get stronger, they want to shed fat, they want to be able to keep up with their kids or grandkids etc.

But really…

They all want the same thing, more confidence.

Confidence that they will keep the promises they make to themselves.
Confidence to move through the world in a way that feels honest and true to them.
Confidence to take on the things that have been on their heart for years
Confidence to trust their own knowing and make decisions for themselves.

Confidence is the REAL byproduct of the skills and strategies I teach women and, in this episode of the Grace & Grit podcast, I am going to teach you the pathway for developing more of it too.

Have a listen! And please share it with a woman who could benefit from the message.

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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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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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