Actually, You Are a Real Runner (Jaclyn Ricchio Stover: Helping you get consistent with mornings, meals, and movement.)

Kim Schlag was a stay at home mom who was constantly putting her kids first and herself last. She felt exhausted at the end of the evening and not so great about her body. Then one day, someone taught her how to eat nutrient-dense meals and lift weights! She learned to practice self-care! Now Kim helps women in their 40s and beyond leave yo-yo dieting behind and become consistent with fitness and food.

Find Kim: https://www.instagram.com/kimschlagfitness

Get Kim's Free 4 Day Menopause Weight Loss Kickstart: https://www.kimschlagfitness.com/menopause-weight-loss-kickstart.html

Get on the wait list for her fall program: https://www.kimschlagfitness.com/menopause-weight-loss-course.html

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Are you always waaaay on a diet or waaaay off a diet? Find LONG-TERM BALANCE with food. Get Moderation Made Easy: https://www.systemsforselfcare.com/moderationmadeeasy

Part of being a healthy person is learning how to manage yucky emotions in a healthy and PRODUCTIVE way. When you hear about someone else's success, do you start to feel terrible about yourself, maybe numb your emotions, and find yourself waaaay off track? Same!

I share 3 things that have helped me move it.

Ready to stop dieting and find long-term balance with food? Get Moderation Made Easy: https://www.systemsforselfcare.com/moderationmadeeasy

In the past, when I was increasing movement, I was afraid to increase food because my sole goal was to make my body as small as possible. But I was also later rewarding myself with candy and cookie butter after working out, so it didn't really make any sense!!

Lately, I've been increasing running! In today's episode, I share what I am doing with food....

Get off The Diet Triangle and find LONG-TERM balance with food. Get Moderation Made Easy: https://www.systemsforselfcare.com/moderationmadeeasy

Wow! 10 years ago, I was pretty sedentary and so desperate to change my body. These days, I'm super active, letting go of body goals, practiing listening to my body, and just focusing on my daily actions!

Get Moderation Made Easy: https://www.systemsforselfcare.com/moderationmadeeasy

Lots of people think they shouldn't mess up and that they should be perfect at something, and if they do mess up, that's means they're a mess up, and why bother with anything? I used to do that too, and that type of thinking will keep you stuck. I share what to do when you mess up.

Get The 365 Habit Tracker: https://www.systemsforselfcare.com/runwithjaclyn2021

Get Moderation Made Easy: https://www.systemsforselfcare.com/moderationmadeeasy

Couch to 5k is a great program that got lots of people started with running, but also soooo many people got left hanging, didn't create a running habit, and maybe feel like running just wasn't for them because they couldn't perfectly finish Couch to 5k. I get it! That was me too. In today's episode, I give you some options for what to do to make running a long-term part of your life!

See The Diet Triangle/Extreme Exercise Triangle: https://www.instagram.com/p/CRhMx8crkTM/

Wanna get off The Diet Triangle and find long-term balance with food? Get Moderation Made Easy! https://www.systemsforselfcare.com/moderationmadeeasy

A lot of people struggle with their self-talk. They say the meanest things to themselves as if being a jerk will help them become better. It won't! I get it. I have struggled with mean self-talk my whole life and listening to mean thoughts just keeps me stuck in the same place. But nowadays, I struggle way less, still somes but waaaay less. I wanna help you get there too. Do the 2 mindset exercises I teach you in today's episode to feel happier, healthier, and more confident.

Wanna get off The Diet Triangle and find balance with food!

Get my free mini course- https://www.systemsforselfcare.com/moderationmadeeasy

If you're feeling annoyed or frustrated with yourself because you keep starting and stopping diets, I want you to listen to today's episode! It's going to help you get off The Diet Triangle, move forward, and feel happier. Make sure you take action based on today's episode!

Find BALANCE with food. Get Moderation Made Easy: https://www.systemsforselfcare.com/moderationmadeeasy

Do you start and stop running, eating healthy, and taking care of yourself? I used to do that too! And now I just focus on the small things I need to do for self-care. Come play the inifinite game with me. Build slowly instead of going from 0 to 100 and back to 0.

Wanna find long-term balance with food? Get Moderation Made Easy: https://www.systemsforselfcare.com/moderationmadeeasy

Do you give yourself permission to eat a donut but it turns 12 donuts and then you get back on a strict diet to clean things up? I'm going to teach you how to find balance between the two extremes.

Get my FREE mini course- Moderation Made Easy: https://www.systemsforselfcare.com/moderationmadeeasy

If you're struggling to be consistent with exercise, you're not alone! Lots of people know they should be exercising and even want to exercise, but they just can't get themselves to be consistent with it, and they feel super frustrated with themselves. That's why I asked my walking buddy Caroline Juster to come on the podcast to teach her 4C system for being consistent! Learning her system gave me insight into why I've been able to be consistent with walking. Give this episode a listen!

Struggling to be consistent with exercise? Get Caroline's free 4C System: https://www.carolinejusterfitness.com/4csystem/ 

Want to get off The Diet Triangle and find balance with food?

Get Moderation Made Easy: https://www.systemsforselfcare.com/moderationmadeeasy

Someone told me to skip my walking interval and get myself running, and years ago, this would have set off a shame storm. Here's what I did instead.

Want to find balance with food? Get the FREE mini course Moderation Made Easy: https://www.systemsforselfcare.com/moderationmadeeasy

If you're constantly saying you'll start over again on Monday, you're going to want to listen to today's episode! I teach you:

1. What to say instead

2. What to DO instead

Wanna get off The Diet Triangle and find BALANCE with food?

Get Moderation Made Easy (FREE): https://www.systemsforselfcare.com/moderationmadeeasy

In 2020, I had to stop running and start all over again. Frustrating but I was smart this time. Starting at A, this time I didn't try to leap to Z. I moved from A to B and then to C and on and on. And guess what? I'm actually consistent and in the BEST SHAPE I've ever been! More in today's episode.

Wanna get off The Diet Triangle and find balance with food?

Get my FREE mini course- MODERATION MADE EASY!

https://www.systemsforselfcare.com/moderationmadeeasy

I tried counting calories and macros a couple of times, but eating became an ongoing stressful math equation, it wasn't something I could sustainably do on an emotionally yucky day, and it's not something I'd want for a young female in my life... so here's what I do instead!

Wanna feel balanced with food and not have to think about it so much?

Get my FREE Mini Course Moderation Made Easy: https://www.systemsforselfcare.com/moderationmadeeasy

I used to think there would be a magical time in life when nothing bad would happen, and it would be easy to eat well, exercise perfectly, and be happy. And what I've learned is there are some really hard and painful parts of life always. And how you show up for yourself during those times matters. I'll teach you how I take care of myself in today's episode.

Get the FREE Moderation Made Easy video series: http://www.systemsforselfcare.com/moderationmadeeasy

So many feel gross and frustrated with themselves for falling off the wagon over a holiday weekend, and they think the answer is to do a restrictive diet, but it never ends well! I teach you what to do instead today!

Get access to Moderation Made Easy: https://www.systemsforselfcare.com/moderationmadeeasy

I ran this past week. Cool beans. Also Summer Consistency Camp kicked off this week, and I share how to pick SIMPLE, SPECIFIC, and SUSTAINABLE HABITS! Cooler beans.

Work with me: https://www.systemsforselfcare.com/

Lemme be real with you- when weight loss is your sole goal, you'll find yourself doing desperate things. I'll share that in today's episode!

When you focus on SUSTAINABLE SYSTEMS FOR SELF-CARE, weight loss will just happen as a result!

Join Summer Consistency Camp: https://www.systemsforselfcare.com/summerconsistencycamp

Work with me: https://www.systemsforselfcare.com/

After YEARS of starting and stopping, my life finally started to move forward. I stopped focusing on fleeting goals and instead focused on who I wanted to be and what system I needed in place to get me there!

I finally became consistent and just by showing up and taking daily action, I am down 32lbs from my highest weight.

Join Summer Consistency Camp: https://www.systemsforselfcare.com/summerconsistencycamp

Work with me: https://www.systemsforselfcare.com/

I know what it's like to start and stop over and over again when it comes to meals and movement.

I know what it's like to feel super frustrated with yourself and then decide to do something even more intense and extreme to discipline yourself.

I started and stopped 21 Day Fix, Whole30, and counting calories over and over again. 

I started and stopped running, training for marathons, and doing 100 day running streaks. Oops!

More on my journey to becoming a CONSISTENT runner.

I can help you skip over a lot of the crap I went through. I can help you become a consistent eater and exerciser this summer!

Enroll in Summer Consistency Camp: https://systemsforselfcare.com/summerconsistencycamp

Work with me: https://www.systemsforselfcare.com/

Book a call: https://coachjaclynricchio.as.me/40mincall

Maybe some people have a linear story of how they created success. Hi, not me. There was soooo much confusion, doubt, and starting and stopping that happened! Getting myself to be okay with run/walking an imperfect 5k was the start to me going! But it did come to a stop again...

p.s. Lots of people struggle with being consistent with meals and movement over summer. They feel unhealthy, unhappy, and frustrated with themselves. I created Summer Consistency Camp to help you be consistent with meals and movement so you get to feel happier, healthier, and more confident this summer and beyoooond! Oh! And it's just $1 a day!

Join Summer Consistency Camp: https://systemsforselfcare.com/summerconsistencycamp

Work with me: https://www.systemsforselfcare.com/

Book a call: https://coachjaclynricchio.as.me/40mincall

This little voice in my head has messed up a lot of things for me, but there's another voice that pushes me to show and be the person I actually want to be. There were a lot of dips in college and after college, but I started being that person more and more.

p.s. Lots of people struggle with being consistent with meals and movement over summer. They feel unhealthy, unhappy, and frustrated with themselves. I created Summer Consistency Camp to help you be consistent with meals and movement so you get to feel happier, healthier, and more confident this summer and beyoooond! Oh! And it's just $1 a day!

Join Summer Consistency Camp: https://systemsforselfcare.com/summerconsistencycamp

Work with me: https://www.systemsforselfcare.com/

Book a call: https://coachjaclynricchio.as.me/40mincall

Lots of runners grew up as runners or at least they grew up as athletes.

Not me! I wasn't athletic, and I grew up as my #1 troll! I quit everything because I heard a voice telling me I sucked!

Here's Part 1 of how I got to where I am now: an ACTIVE PERSON who CONSISTENTLY runs about 10 miles a week in addition to CONSISTENTLY walking, biking, and going to Crossfit!

p.s. Lots of people struggle with being consistent with meals and movement over summer. They feel unhealthy, unhappy, and frustrated with themselves. I created Summer Consistency Camp to help you be consistent with meals and movement so you get to feel happier, healthier, and more confident this summer and beyoooond! Oh! And it's just $1 a day!

Join Summer Consistency Camp: https://systemsforselfcare.com/summerconsistencycamp

Work with me: https://www.systemsforselfcare.com/

Book a call: https://coachjaclynricchio.as.me/40mincall

I know you're struggling with not wanting to do your self-care actions by the end of the week. And not getting them done is causing you a lot of frustration and disappointment in yourself. Today's episode is going to help you relieve that frustration by helping you do the things!

I've helped hundreds of women be consistent with meals and movement. 

Book a call here: https://coachjaclynricchio.as.me/40mincall

Work with me: https://www.systemsforselfcare.com/

Support the podcast: https://ko-fi.com/jaclynricchiostover

So many people stress themselves out about food on Monday because of their actions over the weekend. Today I am going to give a super simple plan I want you to use today, tomorrow, and the next day. Good news- there are cookies!!

Support the podcast: https://ko-fi.com/jaclynricchiostover

Work with me: https://www.systemsforselfcare.com/

Schedule a call: https://coachjaclynricchio.as.me/40mincall

A year ago, I couldn't run because my knee and hip pain and anxiety about the pain were at an all-time high! And now I run, walk, and lift consistently! 

Support the podcast: https://ko-fi.com/jaclynricchiostover

Work with me: https://www.systemsforselfcare.com/

Schedule a call: https://coachjaclynricchio.as.me/40mincall

I used to struggle getting my running in because I would say things like, "I'll just do it at some point in the day."

And saying that usually resulted in me leaving it until the last possible minute of the evening or not doing it at all.

Now it happens consistently... I'll teach you how!

Support the podcast: https://ko-fi.com/jaclynricchiostover

Work with me: https://www.systemsforselfcare.com/

Schedule a call: https://coachjaclynricchio.as.me/40mincall

A lot of people struggle to do the thing in summer and think that motivation is the problem. But if your day is a messy blob, maybe what you really need is an OBVIOUS CUE!

Support the podcast: https://ko-fi.com/jaclynricchiostover

Work with me: https://www.systemsforselfcare.com/

Schedule a call: https://coachjaclynricchio.as.me/40mincall

So many people struggle to do the thing because they're sporadic in their actions. Sometimes they do things one way. Sometimes another way. They never give themselves an opportunity to create a habit. Today I'll teach you how to relieve mental chatter and add EASE to your life.

Support the podcast: https://ko-fi.com/jaclynricchiostover

Work with me: https://www.systemsforselfcare.com/

Schedule a call with me: https://coachjaclynricchio.as.me/40mincall

Email me: coachjaclyn@jaclynricchio.com

I used to not prep any food for the week, and I'd find myself eating Lean Pockets, bagels, and breakfast cookies. Then I swung and was hyper obsessive on Sundays and had spreadsheets mapping out every meal.

And now? Somewhere in the middle. I spend just a few minutes planning meals on Sunday so I have ease and success with food during the week. I'll teach you how.

Support the podcast: https://ko-fi.com/jaclynricchiostover

Work with me: https://www.systemsforselfcare.com/

Schedule a call: https://coachjaclynricchio.as.me/40mincall

Send me an email: coachjaclyn@jaclynricchio.com

I missed a day of running this week, and I am going to share what I did to get out of the all or nothing mindset!

Work with me: https://coachjaclynricchio.as.me/40mincall

Support the podcast: https://ko-fi.com/jaclynricchiostover

Send me an email: coachjaclyn@jaclynricchio.com

You might not think moderation is possible for you because every time you have pizza, you eat all the pizza and feel terrible.

Every time you buy cookies, you eat them all.

You think maybe you just need to never have pizza or cookies. 

But then your list of foods you aren't allowed to have keeps growing. And you feel nervous to go anywhere because what if there is forbidden food there.

I totally get it. I used to feel that way too. And then I started implementing the principles I am going to teach you today.

Work with me: https://coachjaclynricchio.as.me/40mincall

Support the podcast: https://ko-fi.com/jaclynricchiostover

Send me an email: coachjaclyn@jaclynricchio.com

So many people grew up in families where food was comfort and the solution to problems... but repeat the action over several decades, and that solution can become a problem of it's own.

How do you stop stress eating when you're not hungry? I teach you in today's episode.

Support the podcast: https://ko-fi.com/jaclynricchiostover

Email me: coachjaclyn@jaclynricchio.com

Work with me: https://coachjaclynricchio.as.me/40mincall

You might be in a rut. Maybe you started something but stopped and you're struggling to be consistent. You're thinking maybe you should do something extreme to get yourself out of the mess. But won't that just result in you doing nothing again? I'll help you BE consistent.

Work with me: https://coachjaclynricchio.as.me/40mincall

Support the podcast: https://ko-fi.com/jaclynricchiostover

Email me: coachjaclyn@jaclynricchio.com

So many people struggle when they do decide to have an indulgent meal. They feel like they need to keep indulging, and then they feel terrible. In today's episode, I share how to find balance between the two extremes.

Work with me NOW: https://coachjaclynricchio.as.me/40mincall

Get on the Imperfect Eating Waitlist for when it opens again THIS FALL: https://www.systemsforselfcare.com/imperfect-eating-mastery

Support the podcast: https://ko-fi.com/jaclynricchiostover

Last week it was winter, and it could have been a reason to not show up. This week, it is SUMMER, very hot, and that too could be a reason to not show up. Instead of doing nothing, always do something/anything... even if it's just a short walk!

Get on the Imperfect Eating Mastery waitlist: https://www.systemsforselfcare.com/imperfect-eating-mastery

Support the podcast and buy me a coffee: https://ko-fi.com/jaclynricchiostover

Will running a marathon this fall increase my fitness or decrease it...?? I made my decision!

Get on the Imperfect Eating Mastery waitlist: https://www.systemsforselfcare.com/imperfect-eating-mastery

Support the podcast and buy me a coffee: https://ko-fi.com/jaclynricchiostover

Do you think you have an all or nothing mindset? I teach you how to change...

Get on the Imperfect Eating Mastery waitlist: https://www.systemsforselfcare.com/imperfect-eating-mastery

Buy me a coffee: https://ko-fi.com/jaclynricchiostover

Imperfect Eating Mastery closes today!!!

CLICK HERE: https://www.systemsforselfcare.com/imperfect-eating-mastery

Send me an email: coachjaclyn@jaclynricchio.com

Imperfect Eating Mastery closes on Tuesday!

Click here to register: systemsforselfcare.com/imperfect-eating-mastery

Imperfect Eating Mastery is open for a limited time!

Get off the diet roller coaster and find balance with food!

CLICK HERE: https://www.systemsforselfcare.com/imperfect-eating-mastery

If you're currently not moving a ton and wanna get started, you could try to hop into Couch to 5k, but why did you stop that the last time? Stop playing the finite game and instead, try these infinite game movement plans.

Get access to my NEW TRAINING on finding balance with food: https://www.systemsforselfcare.com/newtraining

If you want to move forward on a goal and create a life you want, you can't say yes to everything. Sometimes you DO need to say NO. And creating a system can help you reduce the number of times you have to make an in-the-moment-decision. Reduce choice overload and just fall back on your system.

Watch my new training: https://www.systemsforselfcare.com/newtraining

You might ask yourself questions like:

"Why don't I do what's right?"

"Why am I not consistent?"

"Why do I keep quitting on myself?"

I share how to handle these questions to stop staying stuck and actually move forward...

Wanna get off the diet roller coaster and find balance between the two extremes? Click here to watch my new training: https://www.systemsforselfcare.com/newtraining

Do you want to learn how to incorporate a delish sandwich into your weekend and not let the "off the plan" meal ruin your day?

I'll teach you how to feel good/not gross with weekend eats in today's episode.

Bari: https://www.barichicago.com/

Support the podcast: https://ko-fi.com/jaclynricchiostover

Running has its ups and downs! This is my week's recap and my plan for if I am ever injured.

Support the podcast: https://ko-fi.com/jaclynricchiostover

Yesterday was our 3 year anniversary, and today I got to wake up and feel good/not gross!

Please fill out the 3 question survey: https://bit.ly/the3questionsurvey

You da best!

Imperfect Eating Mastery is almost done, but I need your help!

I want to make sure that I have covered everything.

I want to make sure that by doing this program, you are able to be a healthy and moderate eater for life. Healthy, moderate eating just feels easy. It's just a part of who you are and how you act without even thinking.

Can you go to this link and answer these 3 short questions? 

xo,

Jaclyn

Learning something new is one of the best ways to keep your brain working! Having a system for learning is great to keep you actually doing it... 

Get the 20 meal ideas: https://www.systemsforselfcare.com/the20meals

Get the 7 minute self-care session: https://www.systemsforselfcare.com/7minutes

Support the podcast: https://ko-fi.com/jaclynricchiostover

Have you ever decided to get ice cream to celebrate something and then it turns into a big mess of food and you're annoyed with yourself? I chat about how to approach this using Imperfect Eating.

Get the 7 Minute Self-Care Session: https://www.systemsforselfcare.com/7minutes

Get 20 Meal Ideas: https://www.systemsforselfcare.com/the20meals

Get the 365 Habit Tracker: https://www.systemsforselfcare.com/365HABITtracker

Support the podcast: https://ko-fi.com/jaclynricchiostover

My running recap from the week and more thoughts on what I want to do this summer!

Open House Chicago: https://openhousechicago.org/

Get the 7 Minute Self-Care Session: https://www.systemsforselfcare.com/7minutes

Get 20 Meal Ideas: https://www.systemsforselfcare.com/the20meals

Get the 365 Habit Tracker: https://www.systemsforselfcare.com/365HABITtracker

Support the podcast: https://ko-fi.com/jaclynricchiostover

Still trying to decide if I should or shouldn't run a marathon this fall... more on that today!

Get 20 easy meal ideas: https://www.systemsforselfcare.com/the20meals

Support the podcast: https://ko-fi.com/jaclynricchiostover

Hey- did you know it's okay to feel annoyed or frustrated with yourself? All emotions are valid, and those yucky emotions can actually motivate you to make change. 

I'm frustrated that I keep losing my glasses, so I created a mini system for keeping track of them. I share it today!

Get 20 easy meal ideas: https://www.systemsforselfcare.com/the20meals

Support the podcast: https://ko-fi.com/jaclynricchiostover

I want you to consistently take daily action, right? But if it's not happening consistently, it's probably because of your self-sabotaging voice trying to keep you the same.

That voice is always going to pop up so it's wise to listen in and hear what yours sounds like so you can thank it and go do the action still. I share what mine sounded like yesterday!

Get the 7 Minute Self-Care Session: https://www.systemsforselfcare.com/7minutes

Get 20 Meal Ideas: https://www.systemsforselfcare.com/the20meals

Support the podcast: https://ko-fi.com/jaclynricchiostover

Ok- so on holiday weekends, do you eat super clean and not eat any of the fun foods? Or do you overindulge because "we only eat like this once a year"? Or is there something in the middle?

I share how to use Imperfect Eating and the 5Ps during a holiday weekend so you get to feel good/not gross and you don't have to start a new diet every Monday!

Get the 20 meal ideas: https://www.systemsforselfcare.com/the20meals

Support the podcast: https://ko-fi.com/jaclynricchiostover

Back in March 2020, my doc said to take a week off from running until my knee+hip felt better, but my knee+hip never got better, and I spent most of 2020 afraid to even walk to get a glass of water. YIKES! I slowly returned to running by taking a baby step followed by another baby step and another. This week, things got faster!

Get 20 super tasty and easy meals: https://www.systemsforselfcare.com/the20meals

Support the podcast: https://ko-fi.com/jaclynricchiostover

It's dark and gloomy in Chicago today, and I didn't feel like getting out of bed this morning. I didn't feel like going for a run. I didn't feel like showering. I didn't feel like meditating. So here's what I did...

Get 20 easy meals: https://www.systemsforselfcare.com/the20meals

Support the podcast: https://ko-fi.com/jaclynricchiostover

Back for another quick episode as I am spending a lot of time creating Imperfect Eating Mastery! Today I chat about how I am changing how I am eating because I am moving my body a lot more these days...

Get my 20 easy meals: https://www.systemsforselfcare.com/the20meals

Support the podcast and buy me a cup of coffee: https://ko-fi.com/jaclynricchiostover

Hey- keeping my habit of creating new episodes, but it's a super short episode because I am working on the Imperfect Eating Course and wanting to finish it soon!

Today's episode- I am trying to decide if I should or shouldn't run a marathon this year...

Get the 20 meal ideas here: https://www.systemsforselfcare.com/the20meals

Support the podcast here: https://ko-fi.com/jaclynricchiostover

10 years ago, I was not prepping food at all and was eating a lot of processed foods: breakfast cookies, soda, sandwiches, pizza...

And then as I was turning 30, I found myself staying in on Sundays so I could prep every clean meal I was going to eat throughout the week.

Ugh- there's gotta be something in the middle that isn't stressful, right? I share what "in the middle" looks like for me now.

Get 20 Quick and Easy Meals here: https://www.systemsforselfcare.com/the20meals

Buy me a cup of coffee: https://ko-fi.com/jaclynricchiostover

I used to be that person who would say, "You deserve a break!"

And then a break would turn into a long time of not doing anything.

Now I just keep showing up and keep taking action.

Ready to be a moderate eater? Get the 5Ps Action Guide:

https://www.systemsforselfcare.com/the5ps

Ready for 1:1 coaching? Book a call here:

https://coachjaclynricchio.as.me/coachingcall45

Support the podcast here: https://ko-fi.com/jaclynricchiostover

Wondering about the best time to workout? I go over the pros and cons of morning and evening workouts and then share what's been working for me. I have the 1. ALWAYS and the 2. SOMETIMES workouts!

Read the blog: https://www.systemsforselfcare.com/blog/71-before-work-workouts-vs-after-work-workouts

Get the 5P Action Guide: https://www.systemsforselfcare.com/the5ps

Buy me a cup of coffee: https://ko-fi.com/jaclynricchiostover

How we respond to stress, anger, and boredom comes from our beliefs about ourselves and how we function in the world... and also we can change! You have how you currently respond. Wanna be different? Do the opposite action!

Read the blog: https://www.systemsforselfcare.com/blog/70-do-the-opposite

Get the 5P Action Guide: https://www.systemsforselfcare.com/the5ps

Buy me a cup of coffee: https://ko-fi.com/jaclynricchiostover

There is a question you might be asking yourself on repeat that is keeping you stuck and blocking you from taking the actions that would get you the outcome you want.

I'll tell you the question you need to stop saying and what question to shift ask to move forward.

Listen to the Barbie episode of The Indicator: https://www.npr.org/2021/04/26/991013395/barbies-big-makeover

Get The 5P Action Guide: https://www.systemsforselfcare.com/the5ps

Buy me a cup of coffee: https://ko-fi.com/jaclynricchiostover

I hear from a lot of people that weekends are tough for them when it comes to food. I get it. I used to eat all the crap on weekends, especially if I did a long run! And then I would feel terrible in my head and body come Monday and vow to start over again.

Now I just eat pretty balanced every day no matter what day it is.

Today's episode gives you a real life example from my Sunday.

Get The 5Ps Action Guide: https://www.systemsforselfcare.com/the5ps

Buy me a cup of coffee: https://ko-fi.com/jaclynricchiostover

The older I get, the more I realize how important it is to set really good habits NOW so they're in place to support my body as it ages!

Do you always feel gross after a weekend of eating? Grab my 5Ps Action Guide. It will help you feel good/not gross this weekend! And yeah- you can still order pizza or grill burgers!

Get the 5Ps Action Guide: https://www.systemsforselfcare.com/the5ps

Support the podcast! Buy me a cup of coffee: https://ko-fi.com/jaclynricchiostover

Ever get bogged down by the noise in your head, 30 minutes have gone by or maybe 30 days have gone by, you haven't gotten anything done, and now you're super frustrated with yourself?

Samesies! I share what has worked to help me get shit done and move forward in life.

Read the blog: https://www.systemsforselfcare.com/blog/how-to-drown-out-noise-in-your-head-that-prevents-you-from-getting-shit-done

Ask a question: coachjaclyn@jaclynricchio.com

Get The 5p Action Guide: www.systemsforselfcare.com/the5ps

Buy me a cup of coffee: https://ko-fi.com/jaclynricchiostover

I used to have a messed up view of my body, and now I am pretty neutral about it all! No more crying fests because my legs aren't perfect. I share 5 pieces of content that have helped me!

All are linked in this blog: https://www.systemsforselfcare.com/blog/5-movies-and-tv-shows-that-changed-my-relationship-with-my-body-image

Get My Free Guide on Imperfect Eating and the 5Ps: www.systemsforselfcare.com/the5ps

Support the podcast and buy me a cup of coffee! : https://ko-fi.com/jaclynricchiostover

Email: coachjaclyn@jaclynricchio.com

It doesn't feel so great to look in the mirror, say something mean, start crying, and feel terrible the rest of the day. I want to help you improve your body image! Your right-now body deserves kind and respect.

Read the blog: https://www.systemsforselfcare.com/blog/11-tips-for-improving-your-body-image

Support the podcast! Buy me a cup of coffee: https://ko-fi.com/jaclynricchiostover

Get the 5Ps of Imperfect Eating Guide: https://www.systemsforselfcare.com/the5ps

As you look over the past 365 days of this pandemic and also this past frigid winter, did you struggle with isolation and being super sedentary? You're not alone.

The solution? Dear friend, for these upcoming 365 days and the next winter, you need to find a movement buddy.

I'll teach you how!

Checkout www.meetup.com

Read the blog: https://www.systemsforselfcare.com/blog/if-you-don-t-have-a-movement-buddy-get-one

Support the podcast! Buy me a cup of coffee: https://ko-fi.com/jaclynricchiostover

I want to keep the podcast ad-free but need to support my living! You can support the creation of the podcast by buying me a cup of coffee! Go here: https://ko-fi.com/jaclynricchiostover

Thank you!

xo,
Jaclyn

Sooooo many people celebrate with food but then feel gross from overconsumption. Today I give you 3 ways to celebrate and NOT feel gross from food plus 1 thing to let go of!

When you do these, you get to feel good/not gross, and yes, you are deserving of that!

Read the Blog: https://www.systemsforselfcare.com/blog/3-ways-to-celebrate-your-race-without-feeling-gross-from-food-and-1-thing-to-let-go-of

Support the Podcast. Buy Me a Cup of Coffee: https://ko-fi.com/jaclynricchiostover

Send Me an Email: coachjaclyn@jaclynricchio.com

Many of my clients have struggled to get things done because of things with their phone. Time spent scrolling prevents them from doing the workout they intended, and the ease of ordering food prevents them from eating the healthy meal they prepared.

It can be really frustrating! I'm going to teach you what helped me so you can have some of your phone/social media/online shopping without allll of it.

Read the Blog: https://www.systemsforselfcare.com/blog/breaking-up-with-your-phone

Support the Podcast. Buy Me a Cup of Coffee: https://ko-fi.com/jaclynricchiostover

Send Me an Email: coachjaclyn@jaclynricchio.com

Does the thought of being seen at a gym or running on the street freak you out? Maybe there's flood of "what if" questions about all the bad things that might happen if you're visible?

I get it. I used to struggle with social anxiety and being super self-conscious about my body.

I share 6 tips to help you get comfy with the uncomfy.

Read the Blog: https://www.systemsforselfcare.com/blog/super-self-conscious-about-being-seen-get-comfy-with-the-uncomfy

Support the Podcast. Buy Me a Cup of Coffee: https://ko-fi.com/jaclynricchiostover

Send Me an Email: coachjaclyn@jaclynricchio.com

Get The 365 Habit Tracker: https://www.systemsforselfcare.com/365HABITtracker

Soooo many people say this:

"I know what I am supposed to do, but I'm not doing it. I can't get myself to follow through."

I'll give you 5 tips for becoming a no-nonsense nurturer and getting yourself to follow through. Consistently!

Hire me as your coach. Book a call here: https://coachjaclynricchio.as.me/40mincall

Read the blog: https://www.systemsforselfcare.com/blog/when-you-re-not-following-through

Support the show and blog! Buy me a coffee: https://ko-fi.com/jaclynricchiostover

Mini favor to ask! If you and I were have lunch together, what questions would you ask me? Please email me at coachjaclyn@jaclynricchio.com. Seriously! Please email me and let me know what questions you want answered.

If you're stuck and not where you want to be, it's probably because you're not consistently taking action.

Use this tool to help you get unstuck!

Huge favor to ask--> Email me 2 questions you'd like answered! Coachjaclyn@jaclynricchio.com

So many people struggle with healthy eating because their significant other, kiddos, or roommates aren't on board.

Totally get it.

My husband and I don't eat exacty same, and yet, we do not make 2 separate meals. Here are 4 things that have helped me.

Read the Blog: https://www.systemsforselfcare.com/blog/my-husband-and-i-dont-eat-exactly-the-same

Support the Podcast. Buy Me a Cup of Coffee: https://ko-fi.com/jaclynricchiostover

Send Me an Email: coachjaclyn@jaclynricchio.com

Get The 365 Habit Tracker: https://www.systemsforselfcare.com/365HABITtracker

Getting crappy sleep really sucks, but there are actions within your control (lead measures) to help you get really great sleep (lag measure) and become a really great sleeper! 

Read the Blog: https://www.systemsforselfcare.com/blog/58-6-steps-to-becoming-a-really-great-sleeper

Support the Podcast. Buy Me a Cup of Coffee: https://ko-fi.com/jaclynricchiostover

Send Me an Email: coachjaclyn@jaclynricchio.com

Get The 365 Habit Tracker: https://www.systemsforselfcare.com/365HABITtracker

Should you get on the scale every day? It turns into an obsession for a lot of people without getting them the long-term results they want.

Hmm... what if you could change your body without being obsessed over the scale? I will teach you what to focus on instead.

Read the Blog: https://www.systemsforselfcare.com/blog/should-you-get-on-the-scale-every-day

Support the Podcast. Buy Me a Cup of Coffee: https://ko-fi.com/jaclynricchiostover

Send Me an Email: coachjaclyn@jaclynricchio.com

Get The 365 Habit Tracker: https://www.systemsforselfcare.com/365HABITtracker

It's been an imperfect week in my imperfect life, but I still show up and consistently take some sort of daily action!

Get the 7 Minute Self-Care Session: https://www.systemsforselfcare.com/7minutes

Get The 365 Habit Tracker: https://www.systemsforselfcare.com/365HABITtracker

Send me an email: coachjaclyn@jaclynricchio.com

I used to do this thing where I was consistent with running but not lifting and then I was a couch potato and then I would lift and then I'd stop lifting because I started training for a race. It was super frustrating because I was always starting at 0 over and over again. 

And then I created an amazing system for self-care that helps me be consistent with lifting. I will teach you it today!

An example of my Movement Menu

Read the blog: https://www.systemsforselfcare.com/blog/4-things-that-have-helped-me-stay-consistent-with-solo-lifting

Get The 365 Habit Tracker: https://www.systemsforselfcare.com/365HABITtracker

Do you struggle with consistency when you're on your own? I used to struggle too, and then I finally figured out what works to stay consistent. Consistently running helps me reduce anxiety and feel good in my head and in my body. Lemme help you too!

Read the blog: https://www.systemsforselfcare.com/blog/11-things-that-help-me-stay-consistent-with-solo-running

Get the 365 Habit Tracker: https://www.systemsforselfcare.com/365HABITtracker

Send me an email: coachjaclyn@jaclynricchio.com

You might be going on a trip for spring break or maybe you're looking at some options this summer. You've given up on self-care on these trips before and you've felt terrible on the trip or gotten sick right after the trip. So you want to stay healthy this time around. I got you!

Read the blog: https://www.systemsforselfcare.com/blog/7-tips-for-staying-healthy-while-traveling

Get the 7 Minute Self-Care Session: https://www.systemsforselfcare.com/7minutes

Get the 365 Habit Tracker: https://www.systemsforselfcare.com/365HABITtracker

Stress is just a part of life which is why having systems for self-care is uber important!

Send me an email coachjaclyn@jaclynricchio.com

Get the 7 Minute Self-Care Session: https://www.systemsforselfcare.com/7minutes

It's been an incredibly rough week over here.

When life is stressful, we usually drop self-care. But it's when life is stressful that we really, really need self-care.

A year ago, I had stopped running to figure things out with my knee and hip!

Now I have a really solid system for consistently moving my body, and my knee and hip aren't preventing me from movement!

And you'll hear from one of my clients, Calla! 

Ready to create solid systems to help you move your life forward? Let's work together in Year of Growth.

Book a call now: https://www.systemsforselfcare.com/

You start and stop and get stuck, and you don't know what to do anymore.

What if I could teach you a "magical thought" that would help you take consistent daily action?

We'll do it today!

Grab the 365 Habit Tracker: https://www.systemsforselfcare.com/365HABITtracker

Book a call to work with Jaclyn: http://www.systemsforselfcare.com/

You have apps and trackers for water consumption, but you never really stick with them... 

What if I could give a system that will work and takes like 1 minute of prep time?

 Let's go!

Evening Water Bottle Filling- 1 minute prep work 

Morning Water Drinking- proximity and ease are key

Want the 365 Habit Tracker? Go here: https://www.systemsforselfcare.com/365HABITtracker

Ready to join Year of Growth? Go here: https://www.systemsforselfcare.com/

You're really good at eating super clean and super healthy for like 21 or 30 days, but when there's a birthday party or a weekend getaway, you stop eating super healthy and you start eating all the things.

Today I am going to give you 5 STEPS to eating healthy and actually sticking with it. When you follow these steps, you're going to change who you're being around food. You're going to feel good in your head and feel good in your body so you actually get to enjoy the life you're creating.

Get started today.

Grab the 365 Habit Tracker: http://www.systemsforselfcare.com/365HABITtracker

You are serious about getting going on your goals.

Should you go streaking? 

Streaking = do a "don't break the chain" challenge

Streaking does have some benefits, especially if you've been struggling with consisistency.

But what happens when you miss a day? We'll figure it out today!

Get started with a sustainable movement habit with me on Monday, March 8th!

Get your FREE 365 Habit Tracker

Register here: https://www.systemsforselfcare.com/runwithjaclyn2021

This week we're talking about getting back in shape after quarantine and setting yourself up for the long-game so this isn't an issue next winter or the next time something in life happens...

After doing the thing, so many people say things like, "Well, that wasn't enough. You're so far behind. You'll never ___. You suck."

Shoot... now they don't want to do the thing again!

Today I teach you what to do instead so you will consistently do the thing.

March 8th, 2021

Register for #runwithjaclyn and get the NEW 365 Habit Tracker: https://www.systemsforselfcare.com/runwithjaclyn2021

You're struggling to get back in shape after quarantine because self-sabotaging thoughts are trying to keep you the same/safe/stuck.

In today's episode, I give you the next step to getting back in shape after quarantine which will also set you up for success for winter 2022. Follow the tips in these episodes, and you will avoid this mess next winter!

Run or Walk 1 Mile with me on Monday, March 8th.

Receive the NEW 365 Habit Tracker to help you consistently take action and create the life you want to live.

Go to: https://www.systemsforselfcare.com/runwithjaclyn2021

So many people jump into a plan without figuring out their motivation or their steps for getting the plan done. A few months later, they're back at doing nothing. Use my tips in today's episode to set future self up for success in 2021, 2022, 2023 and beyond.

Start running with me on Monday, March 8th for the 6th Annual Run With Jaclyn Day. Register and get a free copy of the 365 Habit Tracker: https://www.systemsforselfcare.com/runwithjaclyn2021

Did you stop moving your body during quarantine?

Or maybe the cold weather convinced you to stay in and stay on the couch?

No worries. We've all been there.

Before you jump into an all/nothing plan, let's do some error analysis and see WHY you stoppped doing the thing so that you can create a system for self-care that will help you CONSISTENTLY do the thing.

Register for the 6th Annual Run With Jaclyn Day!

Monday, March 8th, 2021

Run/walk 1 mile with me!

Register here and get the 365 Habit Tracker: https://www.systemsforselfcare.com/runwithjaclyn2021

"This is just how I am. This is just how life is. Nothing will change. Why bother?"

Ever think these thoughts, not do the actions, and then stay the same year after year?? Today's podcast is for you!

Still struggling with consistency?

Look, I can help you solve this problem THIS WEEK.

Join Self-Care Session School now:https://www.systemsforselfcare.com/school

"Ugh, I missed yesterday. I'll just start Monday. I suck. I can't do anything right. This is just how I am. I am so all or nothing. I'll never change."

Ever think these thoughts? Today's podcast is for you!

Still struggling with consistency?

Look, I can help you solve this problem THIS WEEK.

Join Self-Care Session School now:https://www.systemsforselfcare.com/school

"Ugh, I'll just start Monday. Today doesn't matter. Today is an exception. I'll never succeed, so why bother?"

Ever think these thoughts? Today's podcast is for you!

Still struggling with consistency?

Look, I can help you solve this problem THIS WEEK.

Join Self-Care Session School now:https://www.systemsforselfcare.com/school

"I have an all or nothing mindset. The only time I've ever been able to succeed is when I've done a competition and went way over the top. But I can't get myself to do all that anymore. I can't get myself to stick with anything anymore!"

Ever think these thoughts? Today's podcast is for you!

Still struggling with consistency?

Look, I can help you solve this problem THIS WEEK.

Join Self-Care Session School now:https://www.systemsforselfcare.com/school