Grace & Grit Podcast (Courtney Townley)

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.

Click here to learn more and LISTEN NOW!

What an awesome month it has been on the Grace & Grit podcast! We did a deep dive into the science behind why diets don’t work, how to bust out of diet prison and so much more.

In this episode of the podcast, I summarize the ground we have covered over the past 3 weeks during the “Death of Dieting” theme and dish out some tried and true strategiesyou can implement to greatly improve your health in a sane and, most importantly, sustainable fashion.

Click here to learn more and listen now!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

Summer brings back fond childhood memories for many women; a time when we were less concerned about productivity and far more interested in seeking out fun, new adventures and even making new friends.

Most women I coach to improve their health and overall happiness with their life could benefit from an infusion of that childlike spirit.

Play, laughter, adventure, creativity, social connection and nature are nutrients that many women have pushed aside in their adult years because they are things that feel like guilty pleasures.

In this episode of the Grace & Grit Podcast, I remind listeners why these elements are so essential to your health and how to start infusing your life with more of them.

You can listen here: https://graceandgrit.com/podcast-175/

****

Are you loving the Grace and Grit Podcast? 
Help us keep the mic on!

Become a Patron: https://www.patreon.com/graceandgrit

Leave a Review: http://bit.ly/GGPReview

Looking for more Grace and Grit? Visit https://graceandgrit.com/

“Cheat meals” and “cheat days” are an integral part of the diet culture vocabulary. And while many people could argue that it is just “semantics” and, therefore, no big deal… I beg to differ.

Cheating implies dysfunction and deep health is not born out of dysfunction (not by a long shot).

If you have every found yourself in a position of trying to make amends with food choices that aren’t necessarily in line with what you say you want for your health, check out this episode of the Grace & Grit podcast for tips and tricks that can help you rework the “cheat meal” mentality.

Click here to see the links from this week's episode.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

Stress plays a much bigger role in reclaiming health than most women realize.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:30: Why I suggest most women do the opposite of what the diet and fitness industry has told them to do in the initial stages of a health transformation.

4:00: Why health is a much bigger equation than calories in/calories out.

5:00: How hormonal chaos can disrupt everything!

6:20: Optimizing health really comes down to this.

7:00: Stress redefined.

8:00: How stress can be a really good thing!

9:40: When good stress goes bad.

13:00: What you MUST do before you ask your body to handle something like aggressive exercise or calorie cutting.

13:50: Tips for controlling your total stress load.

Looking for more Grace & Grit? Visit GraceandGrit.com

Let’s face it—getting older isn’t a negotiable part of life. You’ve got some serious control over how that aging journey unfolds.

You could make it a bit of a downer, trudging through the years…

OR you could make it a power-filled experience. (let’s do that!)

Today’s episode marks the start of a 4-part series on Power-FULL Aging, and we’re digging into why change, especially during midlife, is an invitation to level up.

Whether you’re switching up your job, refreshing your relationships, or tweaking your health game, change can actually be an opportunity to step into your power and own it. So, let’s roll up our sleeves and uncover how to rock your second act!

You can listen here: https://graceandgrit.com/podcast-356

MENTIONED IN THIS EPISODE:

• Emotional Wellness Essentials Masterclass: 
  https://graceandgrit.com/masterclasses
• Power-FULL Self-Talk Practice
  https://graceandgrit.com/selftalk

****

Are you loving the Grace & Grit Podcast?
Leave a Review: https://graceandgrit.com/podcastreview

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

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.

Click here to learn more and LISTEN NOW!

Making a commitment to show up for yourself in a new way can feel exciting at first, but as the weeks pass by and novelty starts to fade, staying faithful to your commitment can start to feel hard. And…

A lot of that hardness is self-induced. Which is great news because it means you have a lot of control over the difficulty you face with any commitment that you make.

Your commitments need commitments:) This is a practice I teach my students to ensure that they stay the course with more consistency and ease.

In this episode, I break this concept down for you and share some of the commitments I encourage my own community members to make in dedication to their own process.

Have a listen. If it helps, please consider sharing it and/or leaving a review!

You can listen here: https://graceandgrit.com/podcast-291/

****

Looking for more support?

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Traveling can be wildly disorienting when it comes to taking care of yourself; you’re away from your kitchen, your workout space and your familiar schedule. Travel demands that you become more creative and flexible to ensure you still give your body, mind and soul what they deserve…your attention. And while it isn’t always easy, with a little pre-planning, it is possible.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

3:00: What I pack when I travel.

4:00: Getting your head straight for travel.

6:45: Things to preplan for your trip.

9:30: Set the non-negotiable.

11:30: Tips for ensuring you have healthy food options at all time.

13:00: Eating out with success.

15:00: Keep Moving!

16:30: Decompress and restore.

17:30: Setting boundaries with permissions.

Looking for more Grace & Grit? Visit GraceandGrit.com

Personal power is our capacity to feel fully alive and yet… so many of the things we do to try and restore power in our lives are coming from a place of manipulating, forcing, and being incredibly aggressive with ourselves. I call this false power. It doesn’t heal you, it hurts you, and ultimately robs you of the opportunity to live full out.

Maybe false power shows up for you as…
Berating yourself for making mistakes.
Dismissing your emotions so you don’t hear the messages they have for you.
Denying yourself the opportunity to feel fully alive until you “prove” yourself.

In this episode of the Grace & Grit podcast, I help listeners explore what false power actually looks like and why using it is such a detriment to our health and well-being.

If this message lands for you, please consider sharing with a woman who you think might benefit from the message because with more women living their life from a place of true power, the brighter the world will be.

You can listen here: https://graceandgrit.com/podcast-313/

****

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

It has been another fabulous month on the Grace & Grit Podcast. In the past 4 weeks we have covered many topics on the theme of Aging Gracefully.

I hosted 3 remarkable guests who shared loads of great insights. This episode is a summary of what we covered in case you missed any episodes or just want a few reminders about the biggest take aways.

Click here to learn more and LISTEN NOW.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

I can’t tell you the number of women I have worked with over the years who hired me because they don’t feel well even though their blood profiles and hormone panels say that everything is just fine.

Is it all in their head?

No. There is simply more to the story that they have yet to uncover.

In this episode of the Grace & Grit podcast, I help listeners explore what else might be at play and it’s probably not what you think.

Have a listen and, if the message lands, consider sharing it with the other women in your life who could benefit from the message.

You can listen here: https://graceandgrit.com/podcast-275/

****

Looking for more support?

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Consistently honoring the needs of your mind, body and soul is no small thing. It will require you to learn new skills, set boundaries, risk failure, and lean into discomfort often and much.

And you will need a strong dose of courage to do those things.

Cultivating a state of deep health requires that you practice being courageous and in this episode I dish out suggestions for how to do just that.

Have a listen. Share your thoughts.

You can listen here: https://graceandgrit.com/podcast-178/

****

Are you loving the Grace and Grit Podcast? 
Help us keep the mic on!

Become a Patron: https://www.patreon.com/graceandgrit

Leave a Review: http://bit.ly/GGPReview

Looking for more Grace and Grit? Visit https://graceandgrit.com/

There are so many gifts in extending ourselves the grace to slow down AND it can feel nearly impossible to do.

In this episode of the Grace & Grit Podcast, I remind you of the profound health benefits of going against the grain of hustle culture and dish out some simple tools you can apply immediately to reduce the speed of your own life.

I hope you enjoy it!

You can listen here: https://graceandgrit.com/podcast-249/

****

Looking for more support? 

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

If you are like most of the women I work with, you probably feel like summer can be a really hard time to stay on track with the behaviors that bring you closer to your health goals, like eating nourishing foods and staying away from the foods that deplete you. (Let’s be honest…there is certainly no shortage of sugar and alcohol involved in summer festivities.)

In this episode of the Grace & Grit podcast, I talk about the one thing to ADD to your diet that can go a really long way in helping you to make better choices, stay satiated and keep you feeling great through the summer months: veggies!

Summer is the season of vegetables and in this episode I discuss why they are so helpful to your body’s chemistry. I also give you suggestions for incorporating more of them into your diet more easily.

Click here to LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

You are a dynamic thing, constantly evolving and forever changing. Which means…

Your health is dynamic too.

Yet we often refer to health as if it is a binary thing. 

As if we either have it or we don’t.

I would argue that all humans are healthy in some ways and rumbling with dis-ease in others.

In this episode of the Grace & Grit Podcast, I explore the dynamic nature of health and the real strategies that will honor the multidimensional and dynamic nature of your health throughout your lifetime.

You can listen here: https://graceandgrit.com/podcast-335

****

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: https://graceandgrit.com/podcastreview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

​I help my clients rumble more gracefully with the parts of their life that feel misaligned so they can stop eating and drinking and Netflix-ing in an attempt to avoid them. And while I wish every client I work with would share their story publicly, I understand that not all of them want to.

Much to my delight, however, Patti Ziegler did. I have had the privilege of working with Patti 1:1 for 6 months and in this interview, she shares a bit of what she’s learned, how she’s changed, and why she is so excited for the next chapter of her life.

Have a listen. I hope it inspires you as much as it inspired me.

You can listen here: https://graceandgrit.com/podcast-242/

****

Ignite Your Self-Confidence Workshop!

Learn more and sign up at https://graceandgrit.com/ignite

****

In this episode of the Grace & Grit Podcast, I introduce this month’s theme, Relationship and why I think up-leveling our relationships is the linchpin to deep health.

This is a topic I have wanted to dive into for a really long time and…well… the time has come!

Now, most people when they hear the word relationship, they think of our relationship with others. And while that is certainly 1 form… there are so many others.

Relationship with self.
Relationship with food.
Relationship with exercise.
Relationship with discipline.
Relationship with success.
Relationship with failure.
Relationship with time.

Relationship is really how we experience life and if we want to improve any aspect of our life, we have to improve our relationships.

Interested to hear more? Check out this episode!

Click to learn more and LISTEN NOW.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

Admitting where we could do better is not necessarily fun, but oh-so-important to our personal health and even to the health of the world at large.

The past few weeks have shown me where I could serve women (all women) better AND reminded me of the art of listening.

****

Are you loving the Grace and Grit Podcast?

Help us keep the mic on!

Become a Patron: https://www.patreon.com/graceandgrit

Leave a Review: http://bit.ly/GGPReview

Looking for more Grace and Grit? Visit https://graceandgrit.com/

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.

You can listen here: https://graceandgrit.com/podcast-218/

****

Mentioned in this episode:

Menopocalypse Book: 
https://www.amazon.com/Menopocalypse-Learned-Thrive-During-Menopause/dp/1771647604

Amanda’s Website: Fit & Chips
https://www.fitnchips.com/

*****

The Grace & Grit podcast is one of the small ways I feel I can contribute to helping mend the fabric of the collective female health story. One of the topics, I feel passionate in regards to this, is educating women about how to utilize strength training and movement practices to empower the relationship they have WITH their body. So, I am always on the hunt for guests who have missions aligned with that.

Kirsty Grosart is an amazing woman, teacher and mover who helps others expand their movement possibilities far outside the scope of the traditional “fitness” industry.

In this episode, we talk about Kristy’s personal transition from competitive athlete to teacher, mindset strategies she uses on the hardest of days, how movement has elevated the level of respect she shows her body and how to build more strength, flexibility, body awareness and control.

Click here to learn more about Kirsty.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

When it comes to health in modern-day culture, we have a commitment issue. The truth is, you will never learn to be consistent if you don’t learn to commit.

We commit to marriages.
We commit to our kids.
We commit to our careers.
We commit to our retirement funds.

When it comes to our health? Not so much.

Think about how your health would improve if you could commit to improving it with the depth that you have committed to other areas of your life?

In this episode, I talk about why understanding your level of commitment is so important to improving your health and even give you questions to ask yourself to better understand the depth of your commitments to yourself.

You can listen here: https://graceandgrit.com/podcast-197/

Ignite Your Confidence FREE Mini-Workshop:
https://graceandgrit.com/ignite

****

Are you loving the Grace and Grit Podcast?
Help us keep the mic on!

Become a Patron: https://www.patreon.com/graceandgrit

Leave a Review: http://bit.ly/GGPReview

Looking for more Grace and Grit? Visit https://graceandgrit.com/

The scale evokes intense emotion in most women and it isn’t even a living thing! It is a hunk of metal that is judged, blamed and booted all for giving women a number that simply reflects their relationship to gravity.

Contrary to popular belief, the scale is not telling you about the state of your health, your abilities or your worthiness as a human being.

Nope.

The scale gives you a very small sliver of insight into your greater health story and, if you are anything like the millions of women who loathe the scale, you try to extract your entire health story (and your worthiness and your possibility) from that tiny bit of information.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:00: The scale is not the problem but your misinterpretation of the data it gives you may be.

6:40: Looks can be deceiving when it comes to health

7:10: Health can not be interpreted by our “weight”

8:10: What is inflammation and why is it important to understand?

9:15: The dangers of chronic inflammation.

10:30: What if you used the scale to help monitor inflammation rather than “weight”?

12:45: Body composition vs. body weight.

15:25: There is no point in getting on the scale if you aren’t going to be honest with yourself.

17:00: Evil device or user error?

Looking for more Grace & Grit? Visit GraceandGrit.com

The benefits of superfoods are being sold to us at every turn. And while I am all for eating the foods that super-charge health, there are some incredibly potent character traits that have the potential to nourish us just as deeply, if not more than, the foods we are hearing so much about.

Absolutely, EAT superfoods, but don’t focus so much on what you are eating that you lose focus on how you are living (or should I say NOT living).

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

3:30: The character traits that will supercharge your health

8:20: How boundaries support integrity.

10:10: How discipline can be an act of self-love.

12:30: Why consistency matters and how to build more.

13.50: How staying curiosity can help you feel good about your health journey.

18:00: Why being healthy requires a bit of selfishness.

20:00: Why you need to find your happy ASAP!

Looking for more Grace & Grit? Visit GraceandGrit.com

There are a lot of promises you could make to yourself in dedication to up-leveling your health and your life, but some promises are more powerful than others.

In this episode of the Grace & Grit podcast, I invite you to expand the promises you are making to yourself so you can “stay the course” with the things that truly nourish your body, mind, and soul.

You can listen here: https://graceandgrit.com/podcast-298/

****

Join me for a LIVE 5-day course to help you take better care of yourself with more consistency and ease >> The Consistency Code Crash Course

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Trying to make a significant change in your life without doing a little prep work (carving out time, making a plan, putting forethought into obstacles that may arise) often makes all the difference between success and failure.

Yes, prep takes time.
No, prep is not fun and exciting.

BUT…

Prep makes success so much more likely.

Which is why I chose “Preparing to Succeed” as this week’s podcast topic.

You can listen here: https://graceandgrit.com/podcast-272/

****

Looking for more support?

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Dr. Sarah Sarkis is a psychologist, writer, and performance consultant with a private practice in Honolulu, Hawaii. Her integrated approach is big on science, low on bullshit, empowering her clients to achieve long term change and growth through an eclectic blend of psychology, neurobiology, and functional medicine.

In this interview, we touch on so many points relevant to modern-day mental health, including:

*The importance of being emotional flexibility
*Learning how to embrace ambiguity
*Where to start improving your mental health
*The role self-awareness plays in mental health
*How to find a great therapist
*The danger of avoiding difficult emotions

…and so much more.

Listen in and share your thoughts!

You can listen here: https://graceandgrit.com/podcast-169/

****

Are you loving the Grace and Grit Podcast? 
Help us keep the mic on!

Become a Patron: https://www.patreon.com/graceandgrit

Leave a Review: http://bit.ly/GGPReview

Looking for more Grace and Grit? Visit https://graceandgrit.com/

One of the most common things I coach midlife women on in my coaching practice is integrity pain, the very real discomfort that shows up mentally, emotionally and even physically, when we are not living as truly authentic and fully expressed humans.

There is no shortage of things that cause integrity pain, of course, but in this episode of the Grace & Grit podcast I challenge you to consider how suppression rather than expression may be causing YOU integrity pain.

Maybe you struggle to…

Speak up on matters that are important to you?
Share your creative impulse for fear of being judged?
Reinforce boundaries when boundaries have been violated?

Or maybe you suppress your truth in some other way that is causing you a lot of internal conflict.

Join me for this episode to dive deeper into ways we suppress our truth, and more importantly, how to STOP doing that so we can age more power-fully.

You can listen here: https://graceandgrit.com/podcast-359

MENTIONED IN THIS EPISODE

• Women’s Health Reimagined FREE Live Masterclass: https://graceandgrit.com/reimagine

****

Are you loving the Grace & Grit Podcast?
Leave a Review: https://graceandgrit.com/podcastreview

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Clients will often say, “that’s just the way I am” as if they are bound to that way of being forever.

Not true!

If your practices to this point in your life shaped your current state of being, new practices can develop you into a new state.

To develop new practices, however, you are going to have to face the truth of your current practices (minus the blame, shame, and judgment).

In this episode of the Grace & Grit podcast, I am sharing a few tips and tricks on how to do just that.

You can listen here: https://graceandgrit.com/podcast-268/

****

Looking for more support? 

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

Every single day I encounter women who are trying to take a giant leap towards a healthier life, rather than simply focusing on the small, seemingly insignificant choices they are making day in and day out. Big change starts most often starts with very small steps which, taken consistently accumulate over time, create radical transformation.

The Slight Edge, by Jeff Olson speaks directly to this point. And in this episode of the Grace & Grit podcast, I summarize some of the most powerful lessons presented in this book.

If you are looking for insight on how to improve your habits without the agony of having to completely renovating your life overnight, you don’t want to miss this episode.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

To buy the book: Click Here 

Looking for more Grace & Grit? Visit GraceandGrit.com

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.

You can listen here: https://graceandgrit.com/podcast-230/

****

Looking for more support? 

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

It is fundamentally impossible to create a state of deep health without adequate recovery and I will forever be reminding my listeners, my clients and my community that the answers to improving health are often not found in doing more but doing less.

In a culture that glorifies hustle, it can be really difficult to slow down and grant yourself adequate permission to rest and recover, which can dramatically affect your hormonal system. When hormones are disrupted everything feels challenging and no one understands this better than women entering perimenopause and menopause.

In this episode of the Grace and Grit Podcast, I have invited my friend, Kiran Ram, to the show to help women better understand how lifestyle choices can help to restore hormonal balance.

Have a listen and share your thoughts!
https://graceandgrit.com/podcast-157/

****

Are you loving the Grace and Grit Podcast? 
Help us keep the mic on!

Become a Patron >> https://www.patreon.com/graceandgrit

Leave a Review >> http://bit.ly/GGPReview

Looking for more Grace and Grit? Visit https://graceandgrit.com

I have been thinking a lot lately about fatigue vs burnout. They are both very real challenges this time of year for a lot of people. However, they are NOT the same thing and they require different levels of self-care.

If you are physically tired, sleep and rest ARE the solutions.

If you are mentally burnout or feeling emotionally “flat” and/or uninspired – it could be that sleep and rest are “part” of the solution but you might need something MORE than that.

In this episode of the Grace & Grit Podcast, we explore what the “more” might look like:)

You can listen here: https://graceandgrit.com/podcast-306/

****

Looking for more support?

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

You will have to "trim the fat" in your life to make room to practice healthy living regularly.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

1:20: Why change feels so hard.

1:55: Success boils down to these two things with ANY goal.

2:50: Why good intentions aren’t enough.

4:50: Why it doesn’t really matter about how you feel about doing the work.

7:00: The necessity of “trimming the fat” in your life.

8:20: Improving your health is a privilege, not a sacrifice.

13:00: How to make room for change more easily.

15:10: One of the best ways to carve out more time in your schedule.

Looking for more Grace & Grit? Visit GraceandGrit.com

Return to Food is all about helping you develop a healthy relationship with food, your body and the planet. If you want to feel better, lose weight healthily, gain energy, increase mental clarity, elevate your moods (naturally) so you can fully enjoy life, in as little as 7 days, simply by returning to eating real food.

In this awesome podcast interview, Sherry Strong, the author of Return to Food, gives us simple tips and tricks for navigating the path to optimal health with ease and wisdom.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

2:00: Meet Sherry Strong, hear about her journey to health and her mission get people back to REAL food.

5:00: Obesity is not a disease of abundance but rather a disease of scarcity.

9:30: The “lethal recipe” explained and why you want to avoid it at all costs.

11:30: Bringing sweetness into your life without sugar.

13:00: The importance of “relationship” in your health story. Eating to nourish the “whole being”.

16:00: Natures Principal

20:00: Sourcing food and eating seasonally.

25:30: Tips to source healthy, humanely raised meats.

28:00: Sherry’s top tips for improving health quickly.

About Sherry Strong:
Sherry Strong is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator & Co-Founder of the World Wellness Project, former; Victorian Chair of Nutrition Australia, Melbourne President of Slow Food, TEDxTokyo 2009 speaker and was a highly commended faculty member of the Institute of Holistic Nutrition, Vancouver Campus. Her recent presentation at the Canadian School of Natural Nutrition Alumni Association Conference in Toronto commanded a standing ovation and continued praise.

Sherry’s written & illustrated a book called ‘A Return To Food – how going back is the way forward’ which is she presents the philosophies that form the foundation for her 8 week Online Program which teaches people to develop a healthy relationship with food, their body and the environment for a ‘body & life that works’.

She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program for Holistic Entrepreneurs which is presently transitioning to a 3-month online program culminating in a retreat with Sherry Strong on Bowen Island.
Sherry also runs public and private workshops and seminars as well as exclusive coaching and lifestyle makeovers on Bowen Island. Contact Sherry directly for rates and details for her personalized programs.
www.returntofood.com
sherry@sherrystrong.com

Looking for more Grace & Grit? Visit GraceandGrit.com

There is often a disconnect between what we believe the holidays are about and how we actually go about living them.

We say we believe the holidays are all about love, peace, gratitude, and connection, but we don’t make time for those things. Or, we are only partially present.

Instead, we live the holidays stressed, fatigued, overwhelmed, resentful, and frustrated. Worse yet, we use the rational that we are doing it for others.

But here’s a hard truth… if mama ain’t happy, no one is happy!

If you truly want to enjoy the holiday season this year and roll into the New Year feeling energized and ready, check out this episode of the Grace and Grit Podcast.

The time, energy, and other precious resources lost to NOT making decisions in your life can be massive and I don’t know anyone who can afford to lose these types of resources.

Learning to make decisions faster and with more confidence can quite literally change your life.

That’s the conversation we are having on this week’s episode of the Grace & Grit podcast.

You can listen here: https://graceandgrit.com/podcast-292/

****

Looking for more support?

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

Looking for more Grace & Grit? Visit https://graceandgrit.com/

How do you design a year to remember?

You ask yourself great questions, of course, so you can get clarity on where you are headed and how specifically you are going to get there.

In this episode of the Grace and Grit Podcast, I give you 10 very specific questions to ask yourself as you head into a new year so you achieve all of your goals and more!

Progress is not linear. (Read that again!)

• You will make mistakes.
• You will revert to behaviors that don’t serve you from time to time.
• You will “test the waters” to the point of unraveling some of your good work.

In other words, you will find yourself “misaligned” along the path to change. It happens. It is part of the process.

Being misaligned is where we learn and are presented with the opportunity to REALIGN.

With practice, realigning yourself gets quicker and more graceful. Yes, really.

Listen in to today’s episode to get some tips and tricks for how to bring yourself back into alignment along your health journey, when life throws you a curveball (and there will be many, because…well…LIFE:)

You can listen here: https://graceandgrit.com/podcast-166/

And, grab this month’s FREE roadmap. It highlights the main points in each episode and captures your biggest takeaways.

Download yours here: https://graceandgrit.com/disciplineroadmap

****

Are you loving the Grace and Grit Podcast? 
Help us keep the mic on!

Become a Patron: https://www.patreon.com/graceandgrit

Leave a Review: http://bit.ly/GGPReview

Looking for more Grace and Grit? Visit https://graceandgrit.com/

In this episode of the Grace & Grit podcast, I had the awesome privilege of interviewing a woman I have admired from afar for years, Julie Angel.

Julie has lived a very textured life as an artist, author and now movement teacher. She was inspired to start practicing Parkour at 35, which opened up an entire new way of living for her.

Just to give you a small taste of her wisdom, Julie has this to say on her own website, www.see-do.com:

“I believe we can age positively by investing time in how we move, what communities we connect with, challenging our self-limiting beliefs, spending time in nature, becoming more minimalist and taking control of our health”

For more wisdom from Julie on movement, bravery, and aging gracefully tune into this episode.

Click here to learn more and LISTEN NOW.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

You, and nearly every other human being on the planet, are on decision overload.

No kidding…you are making around 35,000 decisions daily which means by lunch time you are probably already in a state of decision fatigue!

You need to be sure you are making the best decisions for your health at a time when you are thinking clearly and have your VALUES governing your decisions NOT hunger, fatigue or someone else’s crisis.

Improving your health should be based on a process and an effective process is NOT a spur of the moment decision or something that is slapped together at 11pm the night before. It is something you PLAN for in advance when your head is clear and your vision is strong.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:30: Decision free living defined.

4:00: How decision fatigue can derail the best of intentions.

5:00: Building an effective process for change.

7:30: How pre-planning can help you build new habits.

9:00: Recording current behavior to get clear on how to improve it.

13:00: Take the “guessing” out of the equation.

14:45: Simplifying the process of restoring your health.

16:00: 1% Better

18:00: Choose 1 thing to focus on.

Looking for more Grace & Grit? Visit GraceandGrit.com

Most women don’t consider that calorie cutting and exercise are forms of stress.

They are great stressors in a system that can handle them, but to be honest, most women who are experiencing some form of physiological breakdown are not in the best position to be dealing with MORE stress, they need to unload their stress. In other words, women need to heal their systems BEFORE they add stressors like calorie cutting and cardio. Just as an athlete has to fortify their system to be able to handle the demands of competition, you need to heal your system to be able to handle the demands of things like calorie restriction and aggressive workouts.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

3:00: Addressing a few things that are broken in the diet & fitness culture.

4:30: How low-calorie dieting can create more issues in a system that is struggling.

8:20: Why starting a fitness program with aggressive protocols is not the best idea.

11:45: What women should be focusing on from the outset of a program promising to better their health.

16:30: Understanding how fat loss is a bi-product of cellular health.

18:30: Defining “healing the body”.

Looking for more Grace & Grit? Visit GraceandGrit.com

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 and 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.

I hope it helps! You can listen here: https://graceandgrit.com/podcast-211/

And, be sure to sign up for the FREE #five2thrive Five Part Video Series: https://graceandgrit.com/five2thrive

****

​There is so much value in taking a few minutes each morning to align yourself with the version of you that you want most fully expressed in the world.

I am a big believer that how you start your day is a big indicator of how the rest of your day will roll.

In this episode, we explore the immense benefits of being intentional about how you greet the day and how you can start designing a morning routine that gives you a much greater chance of showing up with grace and ease no matter what the day throws you.

You can listen here: https://graceandgrit.com/podcast-289/

****

Looking for more support?

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Deep health requires a deep level of self-respect. And, while many women may agree with that in theory, they often struggle with the application part. Treating yourself with consistent self-respect demands awareness, compassion, the willingness to make decisions that may go against the grain of cultural norms, the courage to set boundaries and the confidence to protect those boundaries. No small feat…to say the least.

In this week’s episode of the Grace & Grit podcast I had the privilege of interviewing Kimberly Dawson, who specializes in helping people to get out of their own way so they can strengthen their “self-respect” muscle and play full out in their life.

Kimberly has been developing her own inspired approach to manifesting the lives and businesses we most desire for many years. Her approach centers around one significant discovery: that what we each stand for, what we each seek, and what we each unknowingly deny ourselves, are all the same possibility — which she now calls the Point of You.

If you are someone who has struggled for years to up-level any aspect of your life, listen in to Kim’s wisdom for getting out of your own way and into the life you most desire.

Click here to listen now and learn more about Kimberly Dawson.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

Listening to the Grace & Grit Podcast is nice, but APPLYING what you learn can change your life.

This is why I started the Rumble & Rise community nearly 2 years ago. To provide community, education, and accountability to women who are ready to do more than just listen.

In this episode of the podcast, I am joined by 5 members of this incredible community to share their journey with you. If it inspires you (and I am sure it will), I hope you too will join us:) You can find out more details about the membership here: https://graceandgrit.com/readytorumble

You can listen to this week's episode here: https://graceandgrit.com/podcast-251/

****

Summer presents us with a lot of opportunities to celebrate, travel and enjoy the company of family and friends, which can be oh-so-good for the heart and soul AND a little (or a lot) challenging for women who are trying to improve their relationship with food and alcohol.

In this episode, I talk about some of the biggest challenges people face in social situations and how to make choices that won’t have you regretting your decisions the next day.

Have a listen. Share your thoughts. Pass this on to a woman you think could benefit from listening to it.

You can listen here: https://graceandgrit.com/podcast-174/

****

Are you loving the Grace and Grit Podcast? 
Help us keep the mic on!

Become a Patron: https://www.patreon.com/graceandgrit

Leave a Review: http://bit.ly/GGPReview

Looking for more Grace and Grit? Visit https://graceandgrit.com/

Life is full of stressors and, while it may not be possible to live completely stress-free, it is absolutely possible to live with a lot less stress than you are carrying right now. How?

By ruthlessly editing the stories you tell yourself, about yourself and your life. In other words, by ditching the drama.

In this episode, I teach you a 4-step formula for doing just that, so you can minimize your stress and show up more confidently to do the work that needs to be done to keep moving your life forward.

You can listen here: https://graceandgrit.com/podcast-314/

****

Ready to elevate your health and amplify your personal power in 2023?

Join me for the Healthiest Year Yet Challenge, a FREE online event from February 13–17th. Learn all about it and register here: https://graceandgrit.com/healthiestyearyet

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

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.

Enjoy!

Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

You know what’s amazing about gratitude?

It is one of the few resources we are gifted an endless supply of. There is no limit to the amount of gratitude you get to experience and/or express.

And yet…

How easy it is to not feel or express it at all.

In this episode of the Grace & Grit Podcast, I remind us all of the health-promoting benefits of gratitude AND take you through a very simple exercise for extending gratitude for one of the things women so often seem to be at war with… the human body:)

You can listen here: https://graceandgrit.com/podcast-261/

****

Looking for more support? 

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

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.

In this episode, I talk about why it is so important to answer the call to own your worth.

I hope you love it and, even more importantly, I hope it helps.

You can listen here: https://graceandgrit.com/podcast-339

****

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: https://graceandgrit.com/podcastreview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Many people struggle to implement boundaries with themselves and with others. And one of the reasons they struggle is because of what they are making boundaries mean.

Boundaries will make people think I don’t care.
Boundaries rob me of my freedom.
I shouldn’t have to set boundaries.
… just to name a few.

The truth is, boundaries are what actually afford us deep relationships and freedom in our life.

In this episode of the Grace & Grit Podcast I help you to explore:

• Why you may be “boundary-adverse”.
• Why having someone else set boundaries FOR you, doesn’t usually end well.
• Step to consider when implementing boundaries so you will actually honor them.

If this episode lands for you, please consider sharing it with other women who might benefit from the message.

You can listen here: https://graceandgrit.com/podcast-312/

****

Ready to Rumble & Rise?

Join me in the arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Discomfort along the path to improving your life isn’t a probability, it is an inevitability.

Every single day you get to decide if you want to stay in the discomfort of the way things are, or lean into the discomfort of improving your situation. Either way, you will have to face discomfort on some level.

The good news is that when you lean into the discomfort that promotes growth in your life, there is tremendous strength on the other side of that.

This episode of the Grace & Grit podcast introduces tips and strategies for befriending discomfort, so you can do the work that will move your life to higher ground.

Click here to learn more and LISTEN NOW.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

The human brain is hard-wired to seek pleasure.

The problem is we are living at a time where concentrated pleasures are being sold to at every turn and our over-consumption of them is actually hurting our well-being.

In this episode of the Grace & Grit Podcast, I talk about natural vs false pleasure and why the type you pursue will have a huge impact on the future of your health.

You can listen here: https://graceandgrit.com/podcast-207/

****

Are you loving the Grace and Grit Podcast?
Help us keep the mic on!

Become a Patron: https://www.patreon.com/graceandgrit

Leave a Review: http://bit.ly/GGPReview

Looking for more Grace and Grit? Visit https://graceandgrit.com/

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.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:53: Meet Kat Ingalls.

4:20: How the physical therapy industry is changing.

5:30: Top 3 physical challenges among women.

8:40: Understanding the “core”.

10:00: Simple ways to start engaging the “core”.

12:15: Relieving neck tension.

16:20: Understanding the functionality of the hips.

19:50: Understanding sciatic pain.

23:00: Smart exercise programming.

29:00: The role of lifestyle choices in the healing process.

32:30: Kat’s take on barefoot training.

34:00: Kat’s top 3 suggestions for avoiding injury.

You can find out more about Doctor Kat Ingalls at her website: www.mindfulmotionpt.com

Looking for more Grace & Grit? Visit GraceandGrit.com

So often we embark on a change process because we get a hit of motivation so strong we feel compelled to take action… for a while.

A few days, weeks or months pass, and, well…you know the drill… the spark that ignited our action starts to flicker out and resistance starts to rear her ugly head.
We start descending the slippery slope of compromise and negotiation because we often fail to feed the motivational fire.

As a coach, I can give my clients tools to uncover the driving force behind their desire to change. I can educate them. I can support them. I can even toss them crumbs of inspiration. What I can’t do, I have learned after many years, is motivate them, because motivation is their work not mine. Motivation is an inside job.

In this episode of the Grace & Grit podcast, I go a bit deeper into why I believe motivation is an inside job and deliver a few strategies that may help you to fuel your own motivational fire.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

It is always the little things we take for granted, eh? And yet, it seems to be practicing the little things consistently that lead to BIG gains.

In the age of complex exercise systems and hard to understand dieting tactics, it is easy to lose sight of the easy stuff you can do to gain massive benefit when it comes to your health.

One of the simplest…drink more water!

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:00: Water is a BIG player in the health story.

5:00: Body composition in terms of water.

6:30: Water and brainpower.

7:00: Asthma and allergies.

7:40: How water affects blood pressure.

8:15: How dehydration affects our ability to detoxify.

9:00: Water and digestive health.

11:30: Water and weight loss.

12:40: How to improve water intake.

19:00: A few pointers on alcohol.

Looking for more Grace & Grit? Visit GraceandGrit.com

I have one of my favorite people on the show today, Laini Gray. I have known Laini for almost a decade and I appreciate everything about her. Laini has a rare ability to take complicated issues and explain them in simple terms all while keeping things fun (cuz let’s face it topics like fat loss and hormonal chemistry can get a bit mind-numbing).

She has been in the health/wellness industry for over 20 years…you name it and she has probably done it. She started her career with a Bachelors degree in Recreation, worked as a personal trainer for many years (and to some extent still does), she is a holistic lifestyle coach, a functional diagnostic nutrition practitioner, and most recently earned her masters in holistic nutrition.

She’s a rockstar and I invited her back to the show today just to have an excuse to chat with her AND discuss diet, hormones, stress and even supplementation.

Find out more about Laini and the Podcast Special HERE.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

Mental health should be a priority for EVERYONE, which is something we have emphasized throughout this month on the Grace & Grit Podcast.

Nourishing your mental health looks like:

• Learning skills that help you navigate life challenges, gracefully.
• Taking responsibility for your lifestyle choices.
• Learning how to process ALL emotion without defending, distracting or numbing yourself.
• Making difficult decisions to stay true to who you are and what you want for your life.

…just to name a few things.

My guest today, Marianne van den Broek Ph.D., is a licensed MD and psychiatrist, who spent 17 years pursuing a profession in the medical field that she eventually decided was not a good fit for her. So, she gave herself the grace to pursue work that DID feel in alignment with who she is and her mental health benefitted tremendously from it.

Yes, even mental health experts have to make hard decision to honor and protect their own mental health.

You can listen here: https://graceandgrit.com/podcast-171/

And, grab this month’s FREE roadmap. It highlights the main points in each episode and captures your biggest takeaways. Download yours here: https://graceandgrit.com/mentalhealthroadmap

****

Are you loving the Grace and Grit Podcast? 
Help us keep the mic on!

Become a Patron: https://www.patreon.com/graceandgrit

Leave a Review: http://bit.ly/GGPReview

Looking for more Grace and Grit? Visit https://graceandgrit.com/

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.

Click here to learn more and LISTEN NOW.

I am a firm believer that how you start your day is a pretty good indicator of how your day will roll.

A day that begins with intention, clarity, direction, and self-discipline will turn out much differently than a day that ignites with stress, fatigue, and frustration.

Look I get it…you are busy, and getting up 30 minutes to an hour earlier to set yourself straight feels like the hardest thing in the world. But…

What if a powerful morning routine was the gateway for creating the life and level of success you really crave?

Check out episode 39 for more insight on the getting the day started in a way that promotes productivity, creativity and drive.

To read Hal Elrod’s, The Morning Miracle, click here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

Now, typically when I schedule podcast interviews, I schedule them based on when my schedule aligns with the schedules of the guest I want to host. There is really no method behind how the podcasts are organized, which makes it extra special when I am able to host a guest like Jenny Carr to discuss inflammation and then immediately host my guest today, Kristen Boehmer, who has an incredible story of triumph in managing a serious disease via diet and lifestyle after medications and surgeries failed her.

Kristen Boehmer is the founder and creator of Living Loving Paleo, and from her own experience, is a true believer that food can be a powerful medicine. Tune into this episode for a serious hit of inspiration.

Click here to listen now.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

I meet women every day who are afraid to make the wrong decision and so, they choose to live life in a space of indecision.

The thing about indecision, though, is that it is an exhausting place to live.

It is like treading water… you end up expending a ton of energy but you move NOWHERE.

In this episode of the Grace and Grit Podcast, I talk about why decision making is so hard for many women, why it is so important to make decisions and how to make decisions more easily so you can stop treading water and start living life more fully.

You can listen here: https://graceandgrit.com/podcast-185/

****

The older I get, the more acutely aware I am of the value of pausing to be able to maintain the pushing and in dedication to that knowing, I am extending myself the grace of pausing the production of new episodes of the Grace & Grit Podcast until the fall.

I can’t believe it but we have produced 330 episodes of content over the past several years AND to continue to produce the level of content you deserve, I am taking a short break.

The beauty of this, aside from rejuvenating my creative juices, is that it gives YOU the opportunity to revisit key concepts from the show. And to encourage you to do just that we are launching a Grace & Grit Summer Remix Series. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice.

Today’s episode launches us into this series with a very fitting subject: Knowing When to Push & When to Pause.

You can listen here: https://graceandgrit.com/podcast-330

****

Are you loving the Grace & Grit Podcast?
Leave a Review: https://graceandgrit.com/podcastreview

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Getting clear on what the metabolism even is and how you can train it to work for you rather than against you.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

1:40: Changing the conversation around the metabolism.

2:15: The metabolism defined.

3:00: What your cells actually do.

4:15: What happens when cellular health is subpar.

5:00: What affects cellular health?

7:00: The top five things you can do to increase your metabolic power.

11:00: How "undereating" kills your metabolic fire.

13:00: How dehydration negatively impacts your metabolism

16:15: "Exercise" isn’t the only movement that will impact your metabolism.

18:50: The impact sleep has on your metabolism.

Looking for more Grace & Grit? Visit GraceandGrit.com

We are now a full month into 2017 and I am curious how you are doing with your intentions to take better care of yourself this year?

I know many women charged into the New Year vowing to themselves that this year would be different; this year they will put their self-care at the top of their to-do list. A few weeks in many of these same women are recognizing that making themselves a priority is not as easy as it sounds. It means you have to make time and room in your schedule for yourself.

And…

Making time and making room in our schedule is no small task for most of us, life is really stinking full. So where do we start? How do we simplify and organize, so we can dedicate more time and energy to the things we say matter the most to us?

To help us confront these questions head-on, I have invited back to the Grace & Grit podcast, Evan Zislis, professional organizer extraordinaire to help us out.

Find out more about Evan here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

Some health coaches heavily focus on nutrition, others on fitness, and others on mindfulness.

While the work that I do as a coach addresses all of these things in depth, the thing I am MOST passionate about teaching clients is self-leadership, because, without it, nothing else will stick for very long.

In this episode of the Grace & Grit Podcast, I introduce what I believe to be the 6 pillars of powerful self-leadership, how self-leadership impacts your ability to take care of yourself and I do a deep dive into the most essential of these pillars: self-respect.

This is perhaps, one of my favorite topics to date on the podcast because it is the bedrock of the work that I do as a coach.

Have a listen. Share your thoughts. And if you love it, please consider sharing it with a woman you believe could benefit from listening too!

You can listen here: https://graceandgrit.com/podcast-340

****

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: https://graceandgrit.com/podcastreview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

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.

Click here to learn more and LISTEN NOW.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

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!
https://graceandgrit.com/podcast-213/

Mentioned in this podcast:
Women's Health Reimagined

A few weeks ago I did a short little episode surrounding the pretty horrifying statistics on eating disorders and disordered eating in this country and around the world.

What prompted me to look at the numbers was an article I came across titled, “Coming Out of the Anorexia Closet 25 Years later”. The article, written by a woman named Mia Lockhart, made my heart break a little, AND it also made me want do a victory dance for the courageous and strong woman that eventually came out on the other side of her disorder.

Check out this episode to hear what Mia has to say about eating disorders and what we can do to help raise girls who have a healthy relationship with food, exercise and body image. And, PLEASE, if you know anyone who could benefit from hearing this episode… share it with them!!!

Click here to learn more about Mia Lockhart.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

I am beyond thrilled to have Krista Scott Dixon, the intellectual powerhouse behind Precision Nutrition’s curriculum, back on the show.

I specifically invited Krista to come back to the show this month because the way Precision Nutrition goes about helping people return to health, in my opinion, is hugely on point with this month’s theme, “Permission to Pause”, because the PN methodology encourages people to slow down and become more aware of and self directed in their behaviors so they can better take care of themselves with more consistency.

Click here to learn more and listen.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

If your confidence is feeling flatter than a pancake on a Sunday morning, DO NOT miss this podcast episode.

I work with women every day who are feeling a bit (or very) stagnant in their lives, so I teach them (or sometimes reteach them) 4 key practices to reignite their personal power (aka confidence).

Even better, I have created a companion guide that walks you through each practice so you can reignite your own confidence in 24 hours or less. (Check out the podcast so you can find out how to get it delivered to your inbox for FREE.)

I call these practices the Power Pak and today I am sharing them with you!

In this episode, specifically, I will teach you:

• How to refocus on what truly matters to you, so you can ditch everything that isn’t that!
• How to make decisions FAST that align with your priorities, so you can stop wasting time being ruled by overwhelm.
• How to design a plan for your day that you will actually be excited to show up for to execute.
• The single most important practice for reigniting and maintaining your confidence to go after what you really want.

These are the 4 skills I use daily to help clients pivot from feeling riddled with self-doubt and overwhelm to feeling clear and confident.

If you implement the tools, I am sure it will help you to do the same!

You can listen here: https://graceandgrit.com/podcast-342/

MENTIONED IN THIS EPISODE

Woman Reignited Power Pak:
https://graceandgrit.com/womanreignited

****

Are you loving the Grace & Grit Podcast?
Leave a Review: https://graceandgrit.com/podcastreview

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

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!

Click here to learn more and LISTEN NOW!

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.

Click here to listen now and share your thoughts.

My recent conversation with clinical nutritionist Stephanie Dodier is filled with so much goodness!

• If you love a good transformation story…
• If you like REAL talk around what it takes to reclaim and sustain health…
• If you are curious to hear the thoughts of a clinical nutritionist about ketogenic diets…

Do not miss this episode of the Grace & Grit podcast!

Stephanie has a special talent for breaking down complex concepts into simple, memorable messages, always delivered with humor and empathy for those to whom she is speaking. As if that weren’t enough reason to invite her to be a guest on the show…

Stephanie has also just written her first book called the Keto Connector, which we will talk more about on today’s episode.

Click here to learn more about Stephanie.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

Unhappy and unfulfilling relationships take a toll on our physical and psychological health. My guest on this episode of the Grace & Grit podcast, Sunny Joy McMillan, strongly believes unsticking these relationships (through improvement or dissolution) is vital to our mental, emotional, spiritual AND physical well-being. And living in alignment with our truth has very positive effects on the body.

Sunny shares her journey of what she calls “audacious self-care”, which for her looked like ending her high conflict marriage and walking away from her Instagram perfect life, so she could rediscover herself and step into the life she feels she was truly meant to live.

In this episode, Sunny and I also discuss:

• the necessity of doing your own inner work to create healthy relationships
• the cost of trying to fit into other people’s idea of who we should be
• the power of beliefs and thoughts
• how compassion is linked to motivation
• how to befriend resistance
• the wisdom of the body and why we should listen to it

Click here to LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

There are two things that are absolutely essential to any transformation process (yeah, I know… I talk about them a lot because I believe in them THAT MUCH):

1. Awareness
2. Consistent Action

Last week, Mary O’Malley and I had a great conversation on the podcast about what it takes to stay awake in your life, so you can change habits that are not serving you into ones that do.

This week’s podcast is all about the second point: consistent action. There is a lot of talk these days about changing our thoughts to change our actions, but what if taking action more consistently is what actually lead to more positive thoughts and beliefs around what is possible?

Check out this episode to hear my experience with taking action around what I wanted to change in my own life despite how I felt or what I believed about those actions.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

There are moments in life, both tragic and beautiful, that take your breath away. I have had a few moments like that this summer and felt compelled to share how they have influenced my thinking and focus, in this episode of the Grace & Grit Podcast.

Click here to learn more and LISTEN NOW.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

Most women will postpone taking action with improving their health, not because they are lazy or lack drive, but because they feel they need to be perfect in their efforts and they are OVERWHELMED by the amount of information coming at them from the diet and fitness industry.

Hear this, sweet sister…

Improving your health isn’t about perfection or the latest “quick fix” strategy, it is about having awareness about the choices you are making in regards to your health, and making some different choices more consistently to create a better outcome.

What if I told you that there are a few things simple strategies you could start practicing today, to get started down the path to better health, that were simple to implement, sensible and sustainable? Would you want to know what they were?

Today’s podcast is all about why I created the FREE 7-day reboot program and why it is different from most challenges you will find when it comes to improving women’s health. Have a listen OR if you know you are ready to register for this FREE challenge, click here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

“Test don’t guess” is a phrase you will often hear coming from the lips of my podcast guest today, Laini Gray.

Laini is a functional diagnostic practitioner and wellness coach who specializes in helping women understand the root causes of dis-ease at midlife.

Let’s face it, ladies there is a lot that happens on a chemical level (hello hormones) at midlife that demands a different level of self-care if we want to rock our second act.

In this interview Laini helps us better understand:

What functional diagnostic testing actually is,
How functional diagnostic testing can useful to women at midlife,
How to navigate the sea of testing options,
Hormone replacement pros and cons,
How stress management needs shift at midlife,

… and so much more!

If you are a midlife women who is rumbling with understanding the needs of your body in this new season of life, and/or you know of a woman who is, do not miss this episode.

You can listen here: https://graceandgrit.com/podcast-324

Mentioned In This Podcast

• Top Recommended Lab Tests For Women at Midlife

****

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Vague thinking creates vague action.

If you want to show up for yourself in a powerful way, getting clear on compelling reasons for doing so is an absolute MUST.

And there are a lot of ways to do that. Some of which I share in this episode:)

You can listen here: https://graceandgrit.com/podcast-302/

****

Looking for more support?

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Spending time alone at midlife can feel like an impossible task amid so many responsibilities AND it is incredibly important if you want to cultivate a strong relationship with yourself.

Why? Because…

It is hard to know yourself if you don’t take time to be with yourself.

I think solo adventures can be a great way to reconnect with yourself, relieve stress, get clarity around decisions, fortify confidence and so much more.

In this episode, I share 5 insights I have had from my own solo travel with the hopes that it might inspire you to plan a little getaway with yourself.

You can listen here: https://graceandgrit.com/podcast-366

If this lands and you know a woman who might benefit from listening, pass it on!

MENTIONED IN THIS EPISODE

• Base Camp: Back to Basics Challenge: https://graceandgrit.com/basecamp

****

Are you loving the Grace & Grit Podcast?
Leave a Review: https://graceandgrit.com/podcastreview

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

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!

Click here to learn more and LISTEN NOW.

Your gut health has been referred to as the second brain! In this interview with holistic nutritionist, Laini Gray, we discuss how important gut health is, and how you can fortify yours.

Notes:

About Laini Gray: Laini Gray has been in the business of fitness, food and fun for over 20 years. She began her career with a focus on FUN and earned a Bachelor’s of Science in the field of recreation, where she whole heartedly adopted the concepts of play and recreation as vitally important to creating a happy and healthy life. With these ideals, she turned her attention to learning how to further improve the quality of life and health through fitness.

Her passion for helping others achieve health and well-being continued to grow, as did her interest in learning all she could about FOOD, optimal nutrition, digestion, detoxification, immunity, hormone balance, disease prevention and stress management. This desire to continue her education inspired her to become a certified Holistic Lifestyle Coach, Functional Diagnostic Nutrition Practitioner and earn a Master’s degree in Holistic Nutrition.

You can find out more about Laini at www.LLfitnesshealth.com

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

3:50 Meet Laini Gray

8:35 What is the Gut Microbiome

10:45 Why are researchers calling the gut the “second brain”

11:50 How early child years have a big impact on gut health

16:15 What happens when our bacteria gets out of balance?

18:25 Inflammation and gut health.

20:00 How to foster a healthy gut microbiome.

26: 00 How Antibiotics impact the gut microbiome.

30:40 Laini’s 3 biggest pieces of advice for a woman trying to reclaim her health

Looking for more Grace & Grit? Visit GraceandGrit.com

You can rock a swimsuit AND not like yourself.
You can have six packs abs AND suffer from dis-ease.
You can be an amazing athlete AND struggle with disordered eating.

Popular media culture loves to push health as a look, but the truth is health is a way of being.

In this week’s episode of the Grace & Grit Podcast, I talk about what it means to embody health and the practices that will help you do just that.

Have a listen. Share it with a woman who could benefit from the message.

You can listen here: https://graceandgrit.com/podcast-278/

****

Looking for more support?

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

Looking for more Grace & Grit? Visit https://graceandgrit.com/

In this second episode of the “Modern Day Mental Health Theme”, I introduce 3 simple steps to to help you immediately improve your mental state.

• Clear physical and lifestyle clutter
• Pause to notice & name your what you are feeling and why you are feeling it.
• Choose to feel with intention.

These are strategies I have used for years to help my clients unpack their stress and more consistently honor the needs of their mind, body, and soul.

Have a listen. If you reap value from it, please consider sharing it with another woman who could benefit from listening.

You can listen here: https://graceandgrit.com/podcast-168/

****

Are you loving the Grace and Grit Podcast? 
Help us keep the mic on!

Become a Patron: https://www.patreon.com/graceandgrit

Leave a Review: http://bit.ly/GGPReview

Looking for more Grace and Grit? Visit https://graceandgrit.com/

I have long taught that health isn’t necessarily the absence of dis-ease but how we show up in the face of it. Why?

Because life is FULL of dis-ease. Sometimes dis-ease comes in the form of relationship challenges, financial hardship, the loss of loved ones etc. And sometimes it looks like a diagnosis you never could have seen coming.

My client, dear friend and guest on today’s podcast, Claire Schulz Bergman, shares her experience of being diagnosed with ALS at 52 years young and how she is still pursuing health in the face of it.

In this interview, Claire generously shares:

• The road that lead to her ALS diagnosis,
• How her personal development work prior to the diagnosis is helping her now,
• How she is coping with uncertainty,
• Why she decided hard how she wants to be in the face of this diagnosis,

… and so much more.

If you or someone you love has been handed an unexpected hardship as of late, listen to this episode! I think you will be glad you did.

You can listen here: https://graceandgrit.com/podcast-328

MENTIONED IN THIS EPISODE

• Claire’s ALS Fundraiser: https://donate.mn.als.org/team/495344

****

The Consistency Code Crash Course starts Monday, May 22nd. Learn more and register here: https://graceandgrit.com/crashcourse

Are you loving the Grace & Grit Podcast?
Leave a Review: https://graceandgrit.com/podcastreview

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Your brain is amazing. It is constantly processing information, making decisions, organizing, caching out and so much more.

It does A LOT for you each day AND…

Because it’s efficient, the human brain is always looking for shortcuts to conserve energy and make its job easier. That’s what habits are.

So, if you want to change your habits, you have to make it EASY for your brain to execute new behaviors.

And that is where the concept of “decision-free living” comes in.

In this episode of the Grace & Grit podcast, I talk about the incredible power of this practice and how to implement it into your life to skyrocket your success:)

You can listen here: https://graceandgrit.com/podcast-245/

****

Looking for more support? 

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

YOU are an incredibly unique human expression.
YOU are here to cause, contribute and inspire things in the world in a way that only you can.

And…

It is really freaking hard to be a fully expressed human doing the work she feels called to do in the world when you are living in a constant state of illness, reactivity, frustration, and self-doubt.

Self-care isn’t about fitting into your skinny jeans and feeling Instagram-worthy on your beach vacation. Self-care is what allows you to show up as your most vibrant self so you can do the most important work of your life. It’s the basecamp for the mountain you are really here to summit.

So in this episode of the Grace & Grit Podcast, I explore the basic measure that makes a massive impact on fortifying your chemistry, so you are in the best condition for whatever it is you decide to make this lifetime about.

You can listen here: https://graceandgrit.com/pocast-274/

****

Looking for more support?

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Anxiety is not the most likeable of human emotions. Most of us would probably rather go our entire life without experiencing it. And yet… it is a part of the human experience and, like every emotion, it contains important intel for you.

In this episode of the Grace & Grit Podcast, I explore why the midlife female population is especially susceptible to experiencing anxiety and, more importantly, what we can do to navigate it with more grace and ease.

You can listen here: https://graceandgrit.com/podcast-317

****

Ready to Rumble & Rise?

Join me in the arena at https://graceandgrit.com/readytorumble

****

Are you loving the Grace & Grit Podcast?
Leave a Review: http://bit.ly/GGPReview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Exercise inspires a host of emotions in people including: fear, dread, resistance and frustration. It is a shame that something that has been proven time and time again to be so good for us, can feel like such a hardship at times.

If you have every struggled to stay consistent with your exercise program, you are not alone. Everyone struggles at some point. So, in this episode of the Grace & Grit podcast I deliver my best tips for staying the course, even if you don’t feel like it (because to be honest, there will be many days you won’t feel like it).

Enjoy and please share it with the women in your life who you feel might benefit from listening too!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

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:)

You can listen here: https://graceandgrit.com/podcast-222/

Mentioned in this episode:
Healthiest Year Yet Challenge!
https://graceandgrit.com/healthiest-year-yet

****

The Grace & Grit Podcast is where I challenge women to reconsider what health really is and the strategies they are using to go about nurturing theirs. Rumble & Rise is my private community where I help members put rubber to the road. In other words, it is where we do the work.

In this final Grace & Grit Podcast of 2021, I share with you the road we have traveled inside of Rumble & Rise over the past 12 months and extend to you a special invitation to join us in 2022.

You can listen here: https://graceandgrit.com/podcast-264/

****

Special Holiday Offer!

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

Holiday Offer for Yearly Membership
10% OFF + 2 FREE Months!
Use Code: holidayrr
Offer expires 12/31/21

****

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.

I hope you love it and, even more importantly, I hope it helps.

You can listen here: https://graceandgrit.com/podcast-212/

Mentioned in this episode:
Women’s Health Reimagined (FREE) Masterclass

****

Welcome to 2022!

Whatever it is your want for your health this year, I hope you go after it remembering that you are a multidimensional and dynamic human.

This means, if you want the changes you make to STICK – you’ll want your strategy to integrate the wholeness of your life not isolate parts of it.

Not sure what that means? Check out this week’s episode.

You can listen here: https://graceandgrit.com/podcast-265/

****

Want 2022 to be your Healthiest Year Yet?
Join me for a Free 5-Day Challenge at
https://graceandgrit.com/healthiest-year-yet

****

Looking for more support? 

Join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

****

I am not sure I can fully express in words how excited I am about today’s guest on the show. I have been following Andrea Beaman for years and I truly feel she is a wellness professional that all women should know. I was initially introduced to Andrea through some conversations I was having with other health practitioners in regards to thyroid and adrenal health. And although Andrea does specialize in these topics, she truly is just a wealth of knowledge when it comes to preventing dis-ease and optimizing health in the human body.

Andrea is a nationally renowned and award winning Holistic Health Coach, Natural Foods Chef and Best Selling Author. Since 1999, she has been teaching individuals and health practitioners how to harness the body’s own preventative and healing powers.

Andrea has an infection personality and she infuses challenging topics with a strong dose of compassion and humor (seriously you cannot help but love this woman’s laugh).

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

When most people think about movement training they don’t necessarily think about training their breath patterns, but my guest on this episode of the Grace & Grit podcast, Julie Angel, will have you convinced that breath is indeed a movement skill that everyone can benefit from.

Julie Angel is a multi-passionate movement, breathwork and parkour coach, artist, award winning filmmaker and author. In this episode we explore:

• The benefits of restoring functional breathing patterns,
• Why you want light, slow and deep breath,
• Why starting and finishing any movement training with breath is so beneficial,
• The connection of breathwork to stress and resilience,
  
  …and so much more!

You can listen here: https://graceandgrit.com/podcast-326

Mentioned In This Podcast

• BOLT Score – A score of 25 is functional, 40 is optimal, below 10 is an area where someone’s life can experience massive change from restoring functional breathing patterns.
• Maximum Breathlessness Test – A score of 60 is functional – 80 is optimal if you’re athletic.
• Exercise 1 Warm up small breath holds (2.5 mins).
• Exercise 2a Breathe light to breathe right (4 mins).
• MOVE MORE – Free Intro Mini Course

****

The Consistency Crash Course is running from May 22nd to May 26th. Sign up now: https://graceandgrit.com/crashcourse/

****

Are you loving the Grace & Grit Podcast?
Leave a Review: https://graceandgrit.com/podcastreview

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/