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injuries

Grace & Grit Podcast: Injuries

019: Common Injuries Among Women and How to Avoid Them

In this episode, Doctor of Physical Therapy Kat Ingalls helps us to better understand some of the most common injuries women experience when working to up-level their health.

We discuss the dangers of pushing your body too hard too fast and why a foundation of basic strength, combined with smart exercise progression, is so important. Kat also dishes out tips and tricks for quicker recovery when an injury does occur.

Listen Now!

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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Two summers ago, my husband and I had the awesome

Two summers ago, my husband and I had the awesome opportunity to travel to Park City, UT to attend a performance driving school offered by Ford Motor Company.

They gave us a car to use for the day, loads of instruction, set up a bunch of different courses, and told us to “drive the car like we stole it”.

Being the driver was exhilarating.

Being the passenger when it was my husband’s turn to drive was absolutely terrifying.

So, in the final course (which was a race to see who out of our group could get the fastest time), I asked to be let out of the car when it was my husband’s turn to drive.

I did this because I wanted to protect my nervous system (and quite frankly, our marriage). Also, I wanted him to have the experience of “driving like he stole the car”. I mean, how often does THAT opportunity come around in a lifetime?

He ended up winning the race and I was in a great position to celebrate with him.

Asking for what I needed was a win for everyone involved!

Had I NOT asked for what I needed and stayed in the car, the experience would have turned out very differently. I would have been a mess in the car, and it would have, undoubtedly, affected my husband’s driving and the health of our marriage would have taken a hit.

I work with women every day who struggle to take a stand for what they truly need.

😬They say yes when they want to say no, so they end up with overloaded schedules.

🤦‍♀️They compromise their values and priorities in an effort to not make others uncomfortable, so they end up doing a lot of things that pull them out of integrity with themselves.

😞They don’t set boundaries out of fear that other people won’t like it.

But what if taking responsibility for what you need to be a healthy and fully expressed human was the gateway to less overwhelm more integrity, and stronger relationships?🤔

I believe it is.

I don’t know where in your life you are compromising what you truly need to be the best version of yourself, but I do want to offer that taking a stand for what you need will ultimately make your world and THE world, a much better place to be:)

Drop a ❤️ if you agree!

And it gets a whole lot easier to say no when…

And it gets a whole lot easier to say no when…

You get clear on what you are actually saying YES to.

By saying no to yet another episode of Netflix, you are saying YES to getting more sleep, and when you get enough sleep EVERYTHING become better.

By saying no to wine tonight, you are saying YES to waking up feeling good tomorrow.

By saying no to mindlessly scrolling social media, you are saying YES to more time to do the things that truly light you up.

If you only focus on what you are saying no to, you aren’t going to enjoy the journey and, my friends, you need to enjoy the journey if you want to create sustainable change!

If you need more help reframing self-dicipline so you are less resistant to it, drop 348 in the comments and I will send you this week’s podcast episode.
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#midlifewomen #menpause #perimenopause #bestyearsahead #selfdiscipline #boundaries #ditchtheoverwhelm #selfleadership #womenshealth #behaviorchange #strongwomen

Yep, I am THAT parent... The one whose son has a

Yep, I am THAT parent...

The one whose son has a cell phone with no browser and no ability to download social media apps. His phone is for calling friends and family, period.

In case you are wondering, he’s 14 and will be entering high school next year. And, yes, the older he gets, naturally the more he questions why I feel so strongly about what he has access to on his phone and how much time he spends watching TV and playing video games.

In our most recent conversation, I expressed to him that the time he spends looking at screens is time he isn’t doing other things like being outside, skateboarding, and even being bored (a highly underrated nutrient for everyone).

In other words, setting limits in certain areas of our life allow us to expand other areas of our life.

I encourage my son to make compelling arguments for the beneficial side of spending more time in front of screens. I even encourage him to find supporting evidence, in terms of research, as to why it would be good for his mental, emotional, and physical well-being.

By doing this, it is my hope that he will learn to decide for himself that there is a benefit to setting limits (not just with tech but with a lot of things in life).

I don’t believe tech is inherently a bad thing. Heck, I have built my entire business online.

I do believe that “minding the dose” of what we are spending our precious life energy on matters. So much so that I am willing to be THAT parent.

I can't impose these limits forever, of course, and I wouldn't even if I could because my ultimate goal is to help him parent himself. (full disclosure... I have a hard time parenting myself around tech, which is partly what fuels my passion for helping him set limits while I can!)

Your turn😉

What do you need to spend less time on so you can dedicate more time somewhere else? 👇👇👇
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📸: @branding5800 & @hcweiss

#boundaries #selfcare #settinglimits #selfdiscipline #parentingteens #midlifewomen #bestyearsahead #ditchtheoverwhelm #mentalhealth #boredom #poweryears #selfleadership

Approaching 47, I continue to strength train becau

Approaching 47, I continue to strength train because…

I freaking love it. I know some people find it boring, but I have never found that to be true for me.

I am fascinated by what my body can and cannot do.

It helps me to decompress when I am feeling stressed.

It brings me back to life when life is feeling flat.

It always reminds me that I can do hard things.

I want to be an example of strength to my son… mentally, emotionally and, yep, even physically.

I have a love affair with life and I want to live mine with as much participation as I can for as long as I can.

Age-related decline is inevitable, but I am committed to doing all I can to prevent accelerating the process.

My body has been the most consistent thing in my life in that she has allowed me to do life every single day since the day I was born. Taking time to keep her strong feels like the respectful thing to do for something that has given me so much.

Strength training and I became friends for shallow reasons, but we became GREAT friends for a lot of deep reasons:)

Do you strength train? If so, why?

If you don’t, why? Do you like your reasons?
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#midlifewomen #strengthtraining #bestyearsahead #strongwomen #poweryears #selfcare #selfleadership #musclematters #powerfulaging #menopause

Self-imposed limits aren’t always a bad thing.

Self-imposed limits aren’t always a bad thing.

Establishing limits for yourself can actually be a kindness; a form of self-respect and even self-care.

This week's episode of the Grace & Grit podcast explores:

💔The dark and bright side to self-imposed limitations.

💥Why you owe it to yourself to set limits on how you spend resources like time, energy and mental bandwidth.

❤️‍🩹Limits as a form of self-respect and even self-love.

✋How to say “no” in a world that is pressuring you to say “yes” to everything.

… and so much more.

If you are someone who is constantly saying that you never have time to do the things you want to be doing or you are struggling to create the level of health and happiness you truly crave. Do not miss this episode.

Even better, share it with someone who may need the reminder. 💕
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#midlifewomen #bestyearsahead #selfimposedlimits #boundaries #selfleadership #selfcare #womenshealth

Women come to work with me for all kinds of reason

Women come to work with me for all kinds of reasons…they want to feel better in their body, they want to be less stressed, they want to feel more confident and less overwhelmed. AND…

They often focus solely on diet and exercise as the gateways to make these things possible, when in reality…

These things are a byproduct of improving self-leadership skills (not the next fad diet or exercise program).

What does "improving your self-leadership skills" mean?

It means…

💭 Consciously choosing to think about yourself and your life in a way that lifts you up rather than beats you down, so you can keep working on the things you say are important to you.

⚡️ Making decisions based on the best of what you currently know about yourself, so you can stop outsourcing that responsibility to others.

🧘‍♀️ Inviting ALL of your emotions to the table so you don’t create unnecessary struggle in your life by trying to eat, drink, and Netflix your emotions away.

💖 Setting boundaries as an act of love and respect in relationships (including the relationship you have with yourself).

✨ Seeking out joy and pleasure in things that promote your well-being rather than in things that rob you of your well-being.

💥 Treating your body, mind and soul with respect on the regular so you can show up in the most powerful way for the things you are here to cause, contribute to and inspire.

… and so much more.

As we close 2023, many people will start considering or reconsidering the path they want to travel to improve their health & well-being in 2024. If that’s you…

Might I suggest seeking out programs that help you to lead rather than follow:)

If you need a resource for one, consider joining us inside of Rumble & Rise for the 2024 calendar year. Rumble & Rise is a space for midlife women who are committed to developing powerful self-leadership skills to fuel their power, purpose and impact.

If you'd like more deets on this community, drop "ready to rumble" in the comments and I will send you the deets! (pssst... the best pricing on membership is available now through 12/15)

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