Mending the fabric of the female health story.


Mending the fabric of the female health story.

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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145: My Top Ten Pieces of Advice to Help You Improve Your Health in the New Year

I have been helping women rewrite their health stories now for over 20 years, and I have learned a few things along the way about what it really takes to create sustainable change.

It has nothing to do with the latest diet craze (or any diet for that matter).
It has nothing to do with superfoods or exercise protocols.

What it takes to create sustainable change has everything to do with how you are thinking about your process, your worth, your challenges and even your failures.

Your success with your health goals has everything to do with your mindset and in this episode, I do a deep dive into the 10 mindset shifts I believe women need to make to make meaningful change with their health in a sustainable way.

Listen in and share your thoughts!

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144: Finding Joy w/ Ingrid Fetell Lee

We have been doing a deep dive into the topic, “The Practice of Joyful Living”, all month. Which, is super timely considering that there is a heightened spirit of joy in the air around the holiday season.

What if we could maintain some of the joyful living magic that we find during the holiday season, throughout the rest of the year?

What if pursuing more joyful living practices were just as important to our health as the food we eat and the exercise we do?

I, for one, believe it is. Which is why I could not be more honored to host today’s guest, Ingrid Fetell Lee.

I first came upon Ingrid’s work when a friend shared her TED talk video with me, “Where Joy Hides and How to Find it”. I was riveted by what she had to say and went on to purchase her book, Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness, which did not disappoint.

Have a listen to this conversation I had with Ingrid Fetell Lee and let me know what you walk away with!

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143: 5 Ways I am Deepening My Own Practice of Joyful Living

We have been doing a deep dive all month long into the topic “The Practice of Joyful Living” and in today’s episode, I share 5 ways I am committed to deepening my own joyful living practice in 2019, which includes:

• Creating negative space in my schedule.
• Cultivating more opportunities for connection.
• Leaning deeper into the practice of letting go.
• Granting myself permission to evolve.
• Looking for reasons to be joyful in ALL situations.

Have a listen and share your thoughts!

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142: Creating Sustainable Life Satisfaction w/ Dr. Jennifer Guttman

My guest today, Dr. Jennifer Guttman, believes that happiness is a fleeting emotion, an endorphin rush, a chemical high, and that our culture’s current obsession with “happiness” is causing suffering.

Dr. Guttman teaches that while sustainable happiness isn’t a realistic goal, satisfaction can be achieved.

To hear more about what Dr. Guttman refers to as “Sustainable Life Satisfaction” check out this episode of the Grace & Grit Podcast.

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141: The Practice of Joyful Living

Joy is an approach to life, an attitude, a choice of which SO MANY benefits are a bi-product of! In this episode of the Grace & Grit Podcast I talk about:
*the difference between joy and happiness
*why joy is such a difficult practice for us to maintain
*how we sabotage it when it shows up
*the ways we try to seek out joy that end up depleting us
*the ways we can bring more joy into our life

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140: The Healing Power of Forgiveness

Improving your health is a healing process and while the wellness industry talks a lot about lifestyle behaviors that can help to accelerate the healing process like nutrition, exercise, recovery etc., we aren’t hearing enough about the healing power of things like gratitude, compassion, and forgiveness.

Studies have found that the act of forgiveness can reap huge rewards for your health, lowering the risk of heart attack; improving cholesterol levels and sleep, improve immunity; and reducing pain, blood pressure, and levels of anxiety, depression, and stress.

Listen to this episode of the Grace & Grit Podcast for more about the healing properties of forgiveness.

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139: Appreciate Your Way to Better Health

While you most certainly cannot hate or abuse your way into a state of better health, you CAN appreciate your way there.

I have long believed, and research certainly supports, that gratitude is the gateway to a healthier and more fulfilling life, and in this episode of the Grace & Grit Podcast, I talk about why we struggle to be grateful more often and what we can do to build a more robust gratitude muscle.

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138: Parenting Yourself: The Secret to a Healthy & Joyful Holiday Season

Maybe you don’t have children, but you were once a child. And as a child, you likely had someone in your life who helped you to set boundaries, make healthy decisions and instill in you the importance of love and respect.

Somewhere along the line of the aging process, you declared yourself an adult and no longer in need of parenting. As an adult, you do still need parenting, it is just now, that responsibility becomes yours.

In this episode of the Grace & Grit Podcast, I talk about the importance of parenting yourself if you want to improve any aspect of your life and if you don’t want to lose yourselves in the chaos of the holiday season.

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137: Redefining the Holidays

Just because you have always done something a certain way does not mean you have to keep doing it that way. In fact, if what you are doing is depleting you, it is high time you consider changing it.

And this is certainly the case with the holiday season for many women. Many women end up feeling exhausted, sick and a little resentful at the end of the holiday season because, yet again, they committed to too much and failed to preserve any time or energy for themselves.

In this episode of the Grace & Grit Podcast, I talk about a process I use with clients to help them redefine how they want the holidays to look and feel so they can maintain their health and their sanity.

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136: Hormonal Healing & Lifestyle Management with Laini Gray

I am so excited to be hosting my dear friend, Laini Gray on the Grace & Grit show for the third time!

Laini is a wealth of information when it comes to hormones, gut health, liver function, and all-around lifestyle management to elevate health on just about every front.

If you have been enjoying the interviews this month on Hormonal Health, you do not want to miss this episode.

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135: Understand Hormones via the DUTCH Test w/ Dr. Debbie Rice

Hormones are a topic we have talked a lot about on the Grace & Grit Podcast because let’s face it – hormones govern your body – and if they aren’t in their happy place…well…neither are you!

As I have crossed over the threshold of 40, I have become a lot more curious about the state of my own hormones. I feel amazing, but there are months when my PMS is simply out of control. My breasts hurt, I am reactive and I just feel like my body is not my own.

I have been hearing about the DUTCH Test for a few years now (DUTCH stands for Dried Urine Test for Comprehensive Hormones), which you can do in the comfort of your own home.

The Dutch Test is being used by more and more physicians to remedy hormonal challenges in patients and has been endorsed by well known medical experts like Kris Kessler, Dr. Joesph Mercola, Dr. Ben Lynch, Christiane Northrup, and Sara Gottfriend.

When I asked my awesome Naturopathic physician, Elizabeth Stegmaier, about it she encouraged me to have the testing done not just for my benefit but to be able to educate you the listeners about the value of this type of testing. Not only has Dr. Stegmaier personally been using the Dutch test for years with her own patients, but she just happens to be friends with the top clinical advisors to the product, one of which agreed to join me on the podcast today, Dr. Debbie Rice.

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134: Hormones & Metabolic Health w/ Dr. Jade Teta

The metabolism is often discussed in fitness and diet spaces as ONLY an energy equation and, while energy does matter (how much energy you are consuming vs how much you are expending), there are so many other factors that influence metabolic health, namely, HORMONES.

Dr. Jade Teta has been helping women improve their metabolic function for years and his work has been especially impactful for women trying to understand the metabolic and hormonal challenges that often arise within the years between peri-menopause and post-menopause.

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

• How to better understand YOUR unique metabolism.
• The power “rest based living” has to positively influence women’s hormones.
• Why joy matters to your hormonal and metabolic health.
• Respecting carbohydrates as you age.
• Why weight training is an invaluable exercise modality, especially for women.

…and so much more!

Have a listen and share your thoughts!

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133: Hormonal Health 101

This month we are talking all about hormonal health.

Hormones basically govern your biology, so if your hormones aren’t happy…well… neither are you.
In this episode of the Grace & Grit Podcast, I give a brief lesson in the primary hormones I think all women should be a bit more educated about.

While I am NOT a hormonal health expert, I have invited several guests to the show this month who are, so today’s podcast helps lay the foundation for those conversations.


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132: STOP WAITING: Simple Actions You Can Start Taking TODAY

Stop waiting for the perfect time,
Stop waiting for permission,
Stop waiting until you “feel” like doing the work…to restore your health.

Commit to 1 small action today and again tomorrow. Massive change IS possible when we commit to small actions repeated consistently over time.

Last week on the podcast (Episode 131) I talked about why the danger of taking on too much change too fast, which I refer to as the “Hail Mary Approach”. This is the approach the diet industry sells you and yet…it doesn’t work for long-term sustainability.

In today’s episode, I give you 10 simple measures you can start applying to your life immediately to improve your health.

And the best part is…
You don’t have to buy anything.
You don’t have to follow a formula.
You don’t have to carve our hours of time in your schedule.

You just need to stop waiting and start doing.

Listen to this episode to discover the 10 simple and seemingly insignificant things you could be doing TODAY that can significantly impact your overall health over time.

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131: Building a Practice vs. Chasing Results

Everywhere you turn there seems to be a new product, formula, program, pill or system being sold to you promising RESULTS. Sadly, people buy into these promises in droves to improve their health, but these measures can often further damage their health by causing them to develop a phobia of food, disordered eating patterns, hormonal challenges…and so much more.

Chasing results is not the same as improving health.
In fact, I have worked with many clients over the years who were so focused on creating certain results with their physiology, that they hugely sacrificed their physiological and psychological health to do so.

There is a big difference between chasing results and building a practice of better self-care (which results are typically the bi-product of…by the way).

You can spend your time, money and energy chasing what I call the “Hail Mary Approaches” to results (which you will struggle to sustain) OR you can invest in learning how to build a practice of better self-care so you can remove yourself once and for all from diet dogma and extreme measures.

This is the topic of today’s podcast. Listen and let me know your thoughts.

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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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