Fuel Your Strength (Steph Gaudreau)
Explorez tous les épisodes de Fuel Your Strength
| Date | Titre | Durée | |
|---|---|---|---|
| 01 Mar 2019 | Health Elitism | 00:23:56 | |
These days, more people than ever seem to be talking about health and wellness, especially on social media. A quick scroll down the feed of your favorite platform reveals lots of discussion about do's and don'ts, as well as up and coming tends. But along with this, I've been noticing an increasing trend that can only be described as a superiority complex. People are arguing more than ever about health. In this episode, I explore why this type of elitist attitude isn't helping. The fighting and arguing is doing two things: confusing people about what's right for them (see Episode 178 for more on that) and leaving lots of people out of the conversation when it comes to health and wellness. Eyes on your own plate is a good first step. But it also takes recognizing that there are other structures and systems in place that make it harder for some people to access the components of health and wellness that we talk so much about is quite another. Remember to find the show notes and other episodes on StephGaudreau.com On this episode:
Resources from this episode: Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast! | |||
| 01 Oct 2024 | Strength Training for Sport w/ Alex Sterner | 01:10:37 | |
Combining the world of strength training and sport, specifically Brazilian jiu-jjitsu, might seem counterintuitive, but it is exactly the opposite. My guest today is here to show you how a crossover between these two worlds can help you train better, prevent injury, and enjoy the sport you love for longer. Key TakeawaysIf you want to use strength training to improve your sport, you should:
Finding a Balance Alex Sterner, BS, CSCS, is a co-founder and Head Coach of Electrum Performance and the Director of Performance at Jiujiteiro. He received his Bachelor's degree in Strength and Conditioning from the University of Connecticut and obtained a CSCS through the National Strength and Conditioning Association. As a Head Strength Coach of Atos Jiu-Jitsu HQ, he led the S&C training camp that resulted in Atos winning a team Gi World title in 2017 and 2018. Not All Stress is Built the Same Some people are afraid to lift heavy due to the threat of injury. But the truth is, your muscular cellular system will respond positively to the right amount of stress. Alex wants to encourage you to get your body accustomed to impact in a respectful and gradual way. By harnessing the power of control that you have in the gym, you can teach your body how to trust increment levels of stress so that you can come back from injury and pain with more resilience. This is why strength training is such an important asset and can lead to many more years of enjoying the sport you love so much. Track Everything Alex believes that all progress comes down to tracking. Understanding your missteps, and being able to differentiate between short and long-term gains will help you figure out where you are going right and wrong in your training. You don't need a fancy app, just a notebook and a pen. If you can figure out when something you are doing isn't showing up, you can figure out why and make a switch. It may be as simple as adjusting your work-to-rest ratio, but without tracking, you will never figure it out. If you want to explore strength training options, either specifically for jiu-jitsu or another sport, let me know your thoughts about Alex’s well-balanced and informed approach in the comments on the episode page. In This Episode
Quotes“Heavy lifting; it is not just about building this brute muscular athlete. It's about longevity; it's about preventing injury or minimizing injury so that you can spend more time on the mats.” (10:13) “When people start to trust that the weight room is this deliberate thing where we don't just make bad things worse… you start to realize that these other environments are way more open than the gym, and you don't have nearly enough control.” (26:53) “Understand what your limitations are, take whatever you still can, and go from there” (40:23) “All of it comes down to tracking. Be aware of what you are doing, is it improving? And if it is, great! And if it's not, figure out a switch to make.” (51:25) “Biological organisms respond positively to stress in the right amounts.” (57:20) Featured on the Show Apply for Strength Nutrition Unlocked Here Follow Alex on Instagram | YouTube Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related EpisodesFYS 425: Nutrition for Brazilian Jiu-Jitsu w/ Alex Maclin FYS 431: Should You Get A Lifting Program?
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| 19 Mar 2019 | How To Be Resilient Against Multiple Sclerosis w/ Alissa Frazier | 00:56:15 | |
Alissa Frazier was sent into a spiral of confusion after her multiple sclerosis diagnosis at the age of twenty-three. Not knowing where to turn or how to best help treat her symptoms, Alissa created LissMS to help others navigate the no-mans land of an MS diagnosis. Now a nutritional therapy consultant and AIP coach, Alissa helps spread the information she has learned to prevent others from suffering. Today she is here to shine a light on this invisible illness and create a space to feel comfortable expressing how you feel both physically and emotionally. About Alissa FrazierIf you have ever been curious about the massive role nutrition plays in MS symptoms and overall health, how stress and sleep management can impact your ability to cope with a diagnosis, or the importance your mindset plays when trying to heal, Alissa is here to answer all of your questions. By creating an open dialogue around MS, Alissa hopes to share the knowledge that she wishes she knew when she was diagnosed, and create a better healing environment for others. An advocate for doing what works for your body, using nutrition as a guiding force for your health, and focusing on gut healing and proper digestion, Alissa is dismissing the ‘one size fits all’ approach to health and nutrition one MS case at a time. If you are ready to remove the victim mentality surrounding your symptoms and embrace a healing mindset, Alissa is here to help guide you on your journey. Has MS impacted you or someone you love? How have you fought against the symptoms? Let us know what you think about Alissa’s story and recommendations in the comments section on the episode page!
On Today's Episode
Quotes“The whole invisible illness thing is a trip for sure. But I think it has kind of played out in how I approach things and how people approach me.” (19:35) “It's hard to say whether or not I would have done all of that [treatment] 10 years ago. But I wish at least I knew about it 10 years ago.” (25:59) “Paleo is meant to be a sort of discovery, so you can learn your body, learn the language of your body, learn how foods affect your body, and then create your own healing diet template from there.” (38:59) “Everyone is obviously different and going to be different. And one size fits all approaches are really doing a disservice to people.” (50:35) “It’s really just about me becoming me, and taking on things that usually scare the crap out of me.” (53:19)
Resources Mentioned In This Show Pre-Order The Core 4 by Steph Gaudreau Follow LissMS on Facebook | Instagram | Twitter
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 14 Nov 2023 | Is Muscle Anti-Aging? | 00:30:39 | |
Our Western society is, to put it frankly, obsessed with the idea of anti-aging and the fountain of youth. This multi-billion-dollar-a-year industry that is mainly targeted at women focuses on all of the products and things you can do to maintain the appearance of youth on the outside of your body. But what about what is going on in the inside? Key TakeawaysIf You Are Interested in Using Muscle to Improve Your Aging, You Should:
Preserving Your Muscle and Quality of LifeMuscle is the most critical topic that is missing from the majority of conversations around aging. Preserving our muscle mass as we get older is one of the best ways to maintain our quality of life and longevity as we transition through menopause and beyond. Developing and maintaining muscle not only makes you feel good but is a key factor in how you age. The Unsung Hero of Anti-AgingWhile you may not be able to prevent 100% of the muscle mass loss you may experience as you get older, strength training is the best action you can take to take steps in that direction.
Muscle mass is the unsung hero of the anti-aging discussion, and is about so much more than vanity and appearances. If you want to preserve your quality of life and longevity as you age, maintaining your muscle is the first thing you need to think about.
How has strength training changed your approach to aging? Share your thoughts with me in the comments on the episode page. In This Episode
Quotes
“If there is one thing that gets missed over time and time and time again in the conversation about aging, it is the unsung hero, muscle.” (3:12)
“I don't want to just live to be very old in terms of my years, but I also would like to have as much quality of life, and quality of health, as possible.” (8:29)
“No matter where on the spectrum you are, it is absolutely important and possible for you to start strength training now and reap some of these benefits.” (15:53)
“Not only does this affect performance in terms of sports and athletics and fitness, but also, life.” (21:48)
“This is all about your longevity, quality of programming, quality of life, and how strength training is going to serve you going forward.” (29:01) Featured on the ShowApply for Strength Nutrition Unlocked Here
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related EpisodesFYS #411: Why You Need A Strength Training Program
FYS #408: Growth Mindset in Fitness
FYS #407: The Female Athlete Health Report with Kyniska Advocacy | |||
| 07 Jun 2019 | Body Image Real Talk: Part 2 | 00:25:28 | |
I'm back this week with part two of our body image real talk conversation. Last week, I covered the sub-topics of why fitting rooms fuck with our minds, the role of media in all of this, and why cellulite should not be demonized. It got spicy at times, and this week proves to be the same. But don't mistake my spiciness for bitchiness. No. My job as a coach is to support you in the areas you need support while challenging you to stop playing small. Growth and expansion, FTW. In this week's episode, I'm reminding you about what fierce love means and then diving headlong into a few points about why blaming others for making you feel bad = a lack of taking personal responsibility for what you can change or affect. I'm also bringing up the topic of body neutrality and how this can be a more attainable middle ground between all-out self-love and crushing self-hatred. And finally, I'm covering the an unexpected aspect of comparison that could be holding you back. In this episode I covered:
Remember to find the show notes and other episodes on StephGaudreau.com Resources from this episode:
Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast! | |||
| 12 Sep 2023 | Finding Enjoyment in the Return to Running | 00:27:06 | |
I recently decided to return to running after a 12-year-long break from it. While the idea of returning to running was a little bit scary and uncomfortable, I have found three teachable moments through my experience that you can apply to your own life, whether it is running or something entirely different that you want to make a return to but are apprehensive about. Key TakeawaysIf You Want to Find Enjoyment in Returning to an Exercise Such as Running, You Should:
Cardio and Strength Training Go TogetherSome of you may not know that I used to be an endurance athlete. I focus more on strength training rather than cardio in my public work because when we look at the data, more women meet their cardio minimums than their strength training minimums. However, we need a balance of both strength training and cardio to see the results that most of us are looking for. It takes a combination approach for all of us to achieve our goals, no matter what our goals are. Find Your Intrinsic MotivationSometimes, exercise is uncomfortable and hard. It is a way that we build in a way of controlled discomfort. But finding other things that we enjoy about the experience makes it that much richer. This has been my main takeaway when getting back into running. Finding intrinsic motivation is key to putting yourself out there. Even if you do not love the exercise itself, finding joy in the other aspects of 'the thing' instead of looking for external validation will keep you going. It is possible to find a way to incorporate what scares you into your daily routine; you just have to take the first step. Have you been looking for a way to reincorporate something such as running that you may have had on the shelf for a while? Tell me your story in the comments on the episode page. In This Episode
Quotes“If you were wondering why I go on and on and on about fueling and why I became a sports nutritionist, it is to help other women, especially women, avoid those pitfalls that I fell into all those years back.” (4:45) “I knew that I was going to have to find a way of reconciling the fact that when I left the sports world, I was doing a lot of things for the wrong reasons.” (13:55) “There was definitely an apprehension for me or kind of a burnout in putting running on the shelf for an indefinite amount of time, and as I started to return to things, I wanted to do it very mindfully.” (14:33) “For so many years, we have swung the pendulum from only doing cardio to only doing strength training, and we need both.” (15:47) “Sometimes it is the extrinsic stuff that is enough to get us in the door, but it is more the intrinsic side of things that keeps us going, and I very much have felt that with running.” (22:38) Featured on the ShowApply for Strength Nutrition Unlocked Here Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related EpisodesFYS 389: The Benefits of Rucking for Women with Michael Easter FYS 380: Lessons From Endurance to Lifting: Top Sports & Nutrition Training Lessons FYS 410: The Power of Intrinsic Motivation in Fitness
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| 15 Nov 2022 | What is Relative Energy Deficiency in Sport (RED-S)? | 00:35:36 | |
Properly fueling yourself as an athlete, especially if you are an athletic woman over 40, can have a huge impact on your training, strength, and overall health and well-being. Understanding RED-S, or Relative Energy Deficiency in Sports, is a key piece of educational information I think every athlete needs to know about. If You are Concerned About RED-S, You Should:
Understanding RED-S You don't have to be an Olympic athlete to deal with RED-S or the implications of low energy availability. RED-S transcends different populations and athletic individuals. This is why it is so important to gain a clearer picture of how RED-S is defined, the signs and symptoms of low energy availability, how it impacts your performance and health, and what you can do to fuel yourself for the best success and performance possible. Fueling Properly Is Not Optional I want to challenge you to think about the amount you are fueling yourself in comparison to your training schedule. By the time you account for the energy you have spent through exercise and how much you are eating, there are a lot of cases where we don't provide our bodies enough energy to facilitate even basic bodily functions. Fueling your body with enough energy to recover from training is incredibly important to basically every system you have in your body, from hormones to metabolism to menstruation. Low energy availability, or RED-S, doesn't just affect what is going on in the gym; it also has serious implications for your overall health and well-being. What did you think about this topic? Have you ever struggled with low energy availability? Let me know your thoughts in the comments on the episode page. In This Episode
Quotes “We are trying to fuel, we are trying to eat better and fuel our performance. And at the at the same time, it is revolutionary, talking about actually eating enough as female athletes.” (2:53) “RED-S is more inclusive in terms of what the physiological implications of low energy availability happen to be. It is more expansive in terms of how this could potentially be affecting someone's performance and also their health and wellbeing.” (9:18) “The physiological impacts when it comes to under eating, especially if we have a high amount of physical activity and exercise, can accumulate quite quickly.” (17:00) “We just need enough energy in order for us to get the output in our training so that we will see the beneficial adaptations.” (23:57) “You need to eat enough to cover your training and also your basic bodily needs. And that includes both protein and non-protein energy.” (28:41) Featured on the Show Schedule A Call About Strength Nutrition Unlocked Here IOC consensus statement on relative energy deficiency in sport (RED-S) National Eating Disorders Association Website Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the PodcastGet 20% off Legion Supplements with code STEPH Rate and review on Apple Podcasts Related EpisodesFYS 388: Why You’re Struggling with Motivation to Workout FYS 367: 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago FYS 350: Are You Eating Enough? Low Energy Availability in Sport | |||
| 21 Sep 2021 | Energy Flux and Fueling for Athletes w/ Jamie Scott | 00:51:27 | |
Your body needs a certain amount of energy just to function, let alone exert energy. If you are an endurance or strength athlete, a recreational exerciser, or you are a competitive weekend warrior, there is something for everyone to learn about fueling your body and making sure your body has enough energy to perform at its best. Key TakeawaysIf You Are Ready To Fuel Your Body Properly, You Should:
Fueling Your Body With Jamie Scott Jamie Scott is a New Zealand Registered Nutritionist, holding post-graduate qualifications in both Nutrition Medicine and Sport & Exercise Medicine, as well as undergraduate degrees in both Nutrition Science and Physical Education, and a Level-1 Mountain Bike Skills coach (PMBIA). Over the past 25 years, Jamie’s career has spanned a number of roles in the ‘health & fitness industry'. He is passionate about helping others learn how to fuel their bodies in a way that supports performance and total body health. You Are An Athlete Jamie has been in the industry for over 25 years, so he knows what he is talking about. He has seen the consequences of low energy availability and is here to explain why successful athletes fuel themselves more, not less, and what you can learn from that. You may not think you are an ‘athlete’, but the truth is that most of us who are moving regularly, whether you are an endurance or strength athlete, a recreational exerciser, or you are a competitive weekend warrior, you fit the bill. The products and training regimens available to the masses definitely qualify for an elite status, which is why it's so important to fuel your body right. What Is Energy Flux? Your body requires energy just to simply exist. If you do not fuel your body with enough energy to power your system, your body is forced to effectively take things offline. This means that your brain function, energy levels, gut function, immune system, and menstrual cycle can be affected if you are not giving your system the energy it needs to survive, let alone engage in exercise-based activities. Your energy intake directly impacts your energy expenditure, and there is a good chance you are not intaking enough. Everything requires energy, which is why it is important to figure out this information and implement the knowledge you learn to avoid dysfunction in the future. Are you excited to hear Part 2? Share what you are looking forward to hearing more about with me in the comments section of the episode page. In This Episode
Quotes “In a nutshell, people are just not eating enough for what they want to do, and that’s becoming more prevalent, and I think the outcomes of that, I get the impression that they are getting worse.” (15:22) “In this information age, there is very little that gets held back. In terms of the big central pillar stuff. Which then means that your average ‘weekend warrior’ is looking at these elites and going, ‘well, I’m going to get myself a nutritionist, and I am going to get myself a coach’.” (25:30) “Our energy availability is the equivalent of the charge that’s left on your phone.” (32:36) “You don't just need energy for skeletal muscle contraction. Whether you are walking, lifting, riding a bike, running, jumping, or climbing trees. Your brain requires energy; your gut requires energy, your immune system requires energy, your growth and repair require energy. There is not a system in your body, not a single cell in your body, that does not require energy to go about these processes.” (34:15) “This is becoming such a real problem in terms of the culture and normality around these low energy diets and this misunderstanding of what it actually takes to fuel a body at rest, let alone adding additional exercise on top of that.” (41:55) Featured on the ShowJoin the Group Strength Nutrition Program Here Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related EpisodesLTYB 350: Are You Eating Enough? Low Energy Availability in Sport | |||
| 30 Jan 2018 | ReWild Yourself with Ben Logan | 01:06:08 | |
Survival expert Ben Logan is all about making more resilient, harder to kill human beings. In this episode, Ben and I explore simple ways you can reconnect with and start building the capacity to better live and play in natural environments. He details ways to incorporate cold water immersion into your routine as well as survival tips for urban environs. | |||
| 30 Mar 2021 | Getting Back to Exercise Without Feeling Wrecked | 00:34:59 | |
Has it been a while since you've worked out, but you have a newly found motivation to get going? Are you diving into a fitness program only to be so sore afterward that it does not feel like it was worth it? Getting back into exercise after the crazy year we had is a great thing, but it needs to be approached in the right way to make sure it is sustainable for you. Key Takeaways If You Want To Get Back into Exercise Without Feeling Wrecked, You Should:
Ditch The ‘All or Nothing’ Mentality When getting back into movement and working out, the first step is to get rid of the ‘all or nothing’ mindset that fitness culture has ingrained in us. Instead of going so hard once a week that you have to ‘toilet trust fall’ for the rest of the week, focusing on a daily movement practice is a much more sustainable and enjoyable way to ease yourself back into exercise. Your body needs support when getting back into movement, which is why you need to integrate taking care of yourself into your daily routine. If you are ready to get reacquainted with a daily commitment to move your body, however, that looks and feels for you, a sustainable approach is the best way to honor your body's signals. Start Where You Are Now We are coming out of a whole year of the world being flipped upside down. The amount of stress you have been under, your daily routine, and your sleep can all affect how ready your body is to get active again. The high-intensity workouts that you may have done in the past might not suit your body's current needs. It is essential that you modulate your intensity and volume of workouts and listen to the signals your body is sending you to properly heal your tissues and address the issues you are feeling. By listening to your body and taking the time to properly recover, you can get active again without wrecking yourself so that you can be more consistent, enjoy the benefits of your workout, and have fun while still challenging yourself. Physical activity can be a fun, challenging, and positive experience if you approach it the right way. By shifting your mindset away from the ‘all or nothing’ mentality, modulating your intensity and volume, and focusing on your tissue recovery through nutrition and awareness, you can harness your good intentions and get active again. Are you ready to take your motivation to get active again and implement it in a safe, healthy, and fun way? Share what your daily movement commitment is with me in the comments section on the episode page.
In This Episode
Quotes “I want you to start thinking about movement being more of a daily commitment instead of a once-a-week smash fest which then you can't move for the next five days and your body is so painfully sore that every step you take feels super painful.” (9:02) “We have been taught by fitness culture in general that if it is not intensity level 10, that it was no good and we got no benefit from it. Which is absolutely not true.” (12:10) “You need to think about what is leading up to me getting more active again and are there things I should probably deal with with my body?” (21:08) “What I am seeing a lot in the community is still an under-eating situation. It's like an under-eating, under-recovery situation, and that is not going to help with your recovery.” (28:29) “Recovery is a part of the process, and if you are coming out of a period of less activity, it might be something you need to think a little bit more about.” (30:06)
Featured on the Show Join the CORE 4 Program Waitlist Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 319: Why Fitspo Needs To Die LTYB 129: How Mobility Can Help You Unlock Your Inner Power with Jen Esquer LTYB 055: How to Stand for Better Health Kelly & Juliet Starrett | |||
| 20 Jul 2021 | Exploring Your Fitness Gains through Health at Every Size (HAES) w/ Stacey Sorgen | 00:41:41 | |
Have you felt like there is a misalignment between your strength goals and what society tells you your goals should be? So often the fitness industry is focused on shrinking your body, but it doesn’t have to be that way. The Health at Every Size movement is a prime example of your ability to work with what you have to be the best possible version of yourself each and every day. Key TakeawaysIf You Want to Embrace Health at Every Size, You Should:
Becoming The Best Version of Yourself Stacey Sorgen felt that misalignment first hand. When working to become a personal trainer, Stacey felt like she had to shrink herself to be taken seriously in the industry. Finally, Stacey said enough is enough and has found great success helping people of every size and shape work towards their goals that have nothing to do with the number on the scale. Making Fitness Accessible Society tells us that being a larger person is the worst thing that can be done to you. Stacey is here to tell you that that is absolutely not true. The Health at Every Size movement is all about making fitness more approachable and accessible for as many people as possible. Because the truth is, there is nothing wrong with the size of your body, and you can become the healthiest version of yourself without focusing on becoming smaller. It’s Not About Shrinking Your Body When you use fitness as a tool to expand your strength, confidence, and ability, instead of contracting our bodies to fit a certain mold, you gain the ability to advocate for your needs. Instead of using fitness as a means to an end, Stacey wants you to enjoy what you are doing and focus on what you are gaining, not what you are losing. Fitness is about so much more than shrinking your body, and with the right perspective, you too can find health at any size. Are you ready to set some fitness goals that have nothing to do with the number on the scale? Share how you are embracing Health at Every Size with me in the comments on the episode page. In This Episode
Quotes “It’s kind of a revolution of discovering that we can learn to respect or accept our bodies where they are at and do the best that we can with what we have in this moment now.” (7:16) “We can be larger people, and still be strong, still be active, still be fit, still be any of the things you want to be at the size that you are in your body today.” (10:50) “If we do not support and love all people, how can all people support and love themselves?” (18:41) “As soon as you hit a plateau, if you are focused on contraction, there is only so far you can go. But the other direction, it’s like the sky is the limit, you can really do anything.” (27:52) “We are always focused on everyone else. But that hour or that hour and a half or that fifteen minutes, focus on yourself and get out of it what you need out of it.” (35:22) Featured on the ShowJoin the Group Strength Nutrition Program Waitlist Here Register for the Summer Strength Camp Here The Anxious Entrepreneurs Podcast Follow Stacey on Instagram Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related EpisodesLTYB 335: Breaking the Body Stereotype with Amanda LaCount LTYB 314: How To Set Health Goals Beyond the Scale with Steph Dodier LTYB 273: Opting Out Of Diet Culture with Naomi Katz
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| 23 Jun 2020 | Black Lives Matter, Anti-Racism & Health | 00:17:22 | |
Today I'm sharing some thoughts on why anti-racism awareness and work is essential in the health space if we're to see our clients and community fully. Let me be super clear: Black Lives Matter. I'm not an anti-racism expert or educator. On this show, I'll flesh out what I think my role in the intuitive eating world is and share a couple of the ways I'm planning move forward in my journey toward building a more anti-racist podcast and business. | |||
| 23 Jul 2019 | How To Teach Your Kids Body Confidence w/ Dana Suchow | 01:01:05 | |
As adults, we often pick and nag at the things we don’t like about our bodies. This can translate into your child's vocabulary of how they talk about their own body and can create issues around food and body confidence. Tools To Battle Body NegativityAfter early traumatic messages and social media sent Dana Suchow into an unhealthy lifestyle filled with eating disorders and unhealthy habits, Dana decided to make a difference in prevention to make sure no child felt the same way that she did. Now she helps teachers, parents, and caregivers raise body confident teens and kids while also examining their own internal dialogues. Dana is all about creating an environment where kids learn to take care of their bodies and feel safe and accepted regardless of what they look like. Today she is here to answer questions that came directly from you, the audience, so that you can learn how to raise kids that love their bodies. Learn everything from the importance of letting children speak, to how to set boundaries in a body-shaming home, why you should be diversifying your social media and essential tools to help you raise kids that are ultimately confident in their bodies no matter what. Do you know a parent, teacher or caregiver that could use this information to create a body-positive environment? Tag them in the comments on the episode page and let us know what you loved most about this episode while you're at it.
On Today's Episode
Quotes“Really what we need to be doing is letting kids know that we will love them no matter what their bodies look like. Asking them ‘where did you hear that, where did you learn that it is wrong to be plus-sized or it is wrong to have fat on your body?’ Because there is nothing wrong with it.” (24:36) “Kids are like sponges, and they pick up how we talk about our own bodies. They pick up what we say, but they also pick up what we don't say.” (32:58) “When you love something you do what’s best for it. And if we can teach kids to love these incredible natural machines that we were given, they will make better choices in their lives, they will take better care of themselves, and they will be more outgoing and confident in their lives.” (36:17) “Shame doesn't work, so shaming a child because they are ‘overweight’ isn't going to work. The only thing that will work for your child to be at a weight that is healthy for them, which may not be thin, is love.” (44:14)
Resources Mentioned In This ShowView Dana’s Body Image Resources Here Follow Dana on Facebook | Instagram | Twitter Nutritional Therapy Association Website
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 04 Sep 2018 | Why An Entrepreneurial Mindset Will Benefit All Areas Of Your Life w/ Kristen Roberts | 01:07:43 | |
For a lot of us entrepreneurs, striking our own path towards success is overwhelming and full of doubts. We often feel that we have to be the expert in all things and do so much of it on our own. Kristen Roberts, my super great friend, amazing business women, and trailblazer is here to tell you why that’s bogus. Kristen has built her own law firm that helps small business owners succeed. In the process, she has learned how your mindset is the most important factor in getting your company off the ground. About Kristen RobertsI first met Kristen when I was a judge at a Crossfit competition and she was a competitor. Since then, we’ve been closely following each other’s journey. Kristen runs her San Diego law firm, Trestle Law, where she forms tight relationships with small business owners to help them navigate the numerous legal hurdles they might encounter. Having walked her own unconventional path, Kristen knows what it takes to help her clients succeed. This is not your typical episode, but it is super relevant. We talk a lot about mindset today and how yours is crucial in all the things you do. We discuss why not to follow the prescribed path and how going your own way and doing what feels best for you can lead to the best type of success. Kristen has so much wisdom to share and I loved our conversation. No matter your business, or if you don’t have one, this is an important episode for you. What do you do to shape and maintain a mindset that helps you succeed at whatever you do? Let me know in the comments on the episode page!
On Today's Episode
Quotes“I don’t want to be pigeon-holed. A lot of law firms, when you work at a firm, there’s this goal. The goal is to always become a partner, become a part owner. Well, how do you become a partner? Traditionally speaking, you bring in business and you build up a good business. That’s what makes you valuable to a company. I looked at that and I went, if I’m going to do that anyway, why don’t I just do it for myself? Then at least I get to call the shots and make the rules.” (10:40) “My biggest piece of advice is always treat your business the way you want to see it in 5 years not the way it is now. So if you see yourself being a bigger company making X amount of money 5 years from now, you want to treat that first deal like you would treat that 40th deal. It’s going to have a ripple effect throughout your business as your business grows.” (18:33) “There really isn’t a right path. Even if the path that you pick doesn’t lead you to where you ultimately want to be, at least it leads you to where you don’t want to be, so you figure that out early, and you can pivot and shift and do something else..” (29:21) “I think having support is the number one coping mechanism. I don’t think it's just you. Don’t think that you’re just relying on yourself and you’re this person out on a limb by yourself. Recognize who's there for you and don’t be afraid to reach out to them.” (37:42) Resources Mentioned In This ShowI'd love to see you in the Harder To Kill Club! Kristen Roberts at Trestle Law Follow Kristen on Instagram Gretchen Rubin - The Four Tendencies
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 26 Oct 2021 | What You Need to Know About Low Energy Food Swaps | 00:32:12 | |
You don't have to look very hard to see the ‘clean eating’ message all over social media and the internet. While I believe the intention of this movement isn't to create harm, it is problematic in so many more ways that people understand. Key TakeawaysIf You Want To Stop Making Low Energy Food Swaps, You Should:
Why ‘Clean Eating’ May Not Be for You If you are an active person and are not fueling your body with the energy needed to complete your chosen activity, you are doing a disservice to your body. Creating an energy deficit for yourself can happen easily when you are not giving your body the carbohydrates and fats it needs to perform at peak capacity. While nobody is saying that vegetables are bad, it takes more than just vegetables to fuel your body the way it requires. Figuring out the right combination of foods that work for you is the only way to fuel your body the way it should be fueled. Fuelling Your Body the Right Way By being mindful of the old habits that you are still engaging with, you can start to change your mindset and routine to eat in relation to the intensity and volume of your training. The good news is there is a middle ground to develop awareness, a framework, best practices, and science-based information to fuel yourself for your activity in a way that does not consume your whole life. It doesn't need to be complicated; it just takes some learning and unlearning to see the results you have been looking for. Are you ready to stop counting calories and start eating in a way that is both healthy, but also non-restrictive? Share how you are working to fuel your body the right way for you with me in the comments on the episode page. In This Episode
Quotes “This is a very common issue that is facing people who are active and working out and lifting weights and challenging themselves and asking their bodies to do fun and hard things. And it really has to do with an element of fueling and energy intake that not a lot of people talk about or are aware of.” (2:49) “You don't intend to do these low energy substitutions or really low carb substitutions, but it is kind of a holdover from your old habits and ways of looking at food.” (11:31) “Vegetables are not bad, vegetables are amazing. Fibre, nutrients, vitamins, minerals, delicious! But they are usually much lower in energy.” (16:40) “I went on to be on a team at CrossFit Regionals in 2013 and really had one of what I would consider the Top 5 athletic performances of my life; it was amazing. It was such night and day contrast from where I had been just a few months earlier because I really started to eat enough, and I didn't go out and count every single thing I was eating.” (24:38) “I want you to experience how amazing it feels, how powerful and strong and badass you feel when you are properly fueled up and recovered, and you can go out there and do hard things.” (30:26) Featured on the ShowJoin the Group Strength Nutrition Unlocked Program Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related EpisodesLTYB 352: Energy Flux and Fueling for Athletes with Jamie Scott LTYB 353: Fueling Best Practices for Active People with Jamie Scott LTYB 350: Are You Eating Enough? Low Energy Availability in Sport | |||
| 05 Feb 2019 | How To Find Value & Strength In Your Own Voice w/ Dr. Alessandra Wall | 00:59:36 | |
Dr. Alessandra Wall is a psychologist, mother and founder of the In Her Shoes movement. Alessandra is passionate about helping women rediscover their voices at work, in relationships, and within themselves, and is dedicated to helping women open their eyes and discover other women's experiences. About Dr. Alessandra WallA recovering perfectionist and advocate for authenticity, Alessandra is here to share her desire to help every woman find value and strength in their own voice. Get ready for a look back at the historical struggles of women and how it impacts the space we occupy today, how the social media revolution is changing how we relate to one another, and what we should be teaching the young men and women of today for a better tomorrow. Plus, Alessandra is telling us all about her new project, In Her Shoes, and how you can become a part of it. Alessandra and In Her Shoes work to create a database of stories of what it means to be a woman in the 21st Century and create real conversations through women around the world to share their journey and walk in someone else’s shoes. Today she is here to tell you that your story matters, and help harness our own inner power to help lift up ourselves and others. Do you feel a desire to share your journey of what it is like to be a modern woman? Does the vulnerability of the In Her Shoes project excite or worry you? Let us know your thoughts in the comments on the episode page!
On Today's Episode
Quotes“I realized that the things that were really important were helping people take ownership of their choices so that they can live a life that is right for them” (7:37) “A lot of the work I am trying to right now is bringing people together, bridging gaps, getting people to talk to one another about their experiences, making communication more open, more honest, more transparent” (19:48) “I want people who identify as women from every walk of life, background, culture, country, to share their stories so that men and women everywhere in the world can step into their shoes” (22:14) “I find it very frustrating to be a woman, but not in a bad way. I am very hungry for a lot of changes to occur, and I am very sad that the world is still so far behind on so many things” (41:01) “Your story matters. Everybody’s story matters and its worth sharing. And somebody can learn and grow just by knowing what its like to step into your shoes for a day” (57:47) Resources Mentioned In This ShowContribute to In Her Shoes Here Contact Alessandra at alessandra@liveinfocussd.com
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 04 Apr 2023 | Built to Move with The Ready State | 01:09:36 | |
When it comes to fitness, it is easy to feel overwhelmed by the checklist of things you feel like you are ‘supposed’ to do in order to take care of your body. Chances are, you already have a hectic schedule, and incorporating movement practices into that can sometimes feel like a chore. On today's episode my guests are here to show you an easy, simple, and effective way to incorporate the things you need to do to take care of your body, without all the hassle. If You Want to Move More, You Should:
About The Ready State Meet Juliet and Kelly Starrett, founders of The Ready State and co-authors of their newest book, Built to Move. Juliet and Kelly are on a mission to help you live ready and have dedicated themselves to years of figuring out exactly how you can implement these practices within your already busy schedule. They have a human being approach to basic muscle maintenance and believe it is your right as a human being to be able to do what you love with no holding back. Become a Durable Person Have you ever heard the old saying, if you have cookies in the house, you are going to eat the cookies? Kelly and Juliet have taken that principle and applied it to their environment so that they can take every opportunity to move. These ‘movement snacks’ are one of the foundational principles they have created to alter habits and encourage movement. To Juliet and Kelly, becoming a ‘Durable Person’ means taking a systems approach to your health and well-being in order to increase your ability, strength, and longevity. Incorporating these micro-tasks into your daily habits is the first step. Never Do Nothing Juliet and Kelly's mantra is as simple as ‘Never Do Nothing’. They believe that by making small changes in your existing schedule, such as walking instead of driving and moving instead of being still, you can start to see the results you are looking for while also increasing your longevity and overall life enjoyment. Having an immaculate training program does no good if you are not able to implement it. By getting in where you fit in, you can stop stressing about your fitness checklist and start stacking positive and helpful behaviors into your life. Are you ready to move more? Share your thoughts about this episode with me in the comments on the episode page. In This Episode
Quotes “Somewhere in our lives, we both jointly got the message that people who are great at anything just do the same thing over and over and over. And it's not to say that they don't evolve and iterate; they do. But they are kind of doing the same thing over and over and over. And that's how you become great at something.” (18:03) “You can feel better, and you have to take this system approach to begin to feel better. And it is actually your right and in your power to do so.” (20:30) “People know they want and need to be healthy, whatever that means. They want to feel good. And they are struggling to feel like they can get solid, actionable advice.” (30:46) “You actually think you are working really hard, but you can actually feel better and do even more.” (45:29) “I live a busy life, and so does everybody else… [But] your body is so tolerant. If you just start to give it the right things, or different inputs or expanding your inputs, you will be shocked at what your body will do for you.” (1:03:04) Featured on the ShowApply for Strength Nutrition Unlocked Here Built to Move by Kelly & Juliet Starrett Follow The Ready State on Instagram Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the PodcastGet 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Rate and review on Apple Podcasts Related EpisodesHTK 055: How to Stand for Better Health with Kelly and Juliet Starrett | |||
| 31 Jul 2018 | How To Reconnect With Nature, No Matter Where You Live (And Why It's Important) w/ Dr. Maya Shetreat | 01:04:37 | |
It is no secret that many of us feel an increasing pull toward nature, and that we are missing our connection to the Earth. Our society has created a space between us and the natural world and as Dr. Maya Shetreat explains, it's up to each of us to close that gap, and reap the many benefits of being in closer contact with our natural surroundings. Support the podcast by clicking SUBSCRIBE on your podcast app and leaving a review. I love hearing from you, especially about how the show has impacted your life. www.stupideasypaleo.com/category/podcast
About Dr. Maya ShetreatDr. Maya Shetreat is a neurologist, herbalist, and author of The Dirt Cure: Healthy Food, Healthy Gut, Happy Child. She is known as ‘The Dirt Doctor’ and helps her clients connect to the Earth from not only a health perspective but also a physical connection perspective. Dr. Shetreat is based out of New York City and is proof that you don't have to live next to an abundance of nature to bring the outdoors into your daily life. There are massive health benefits to spending more time outdoors, including better sleep, being calmer, happier, more creative, and a boosted immune system. Being in spiritual and physical contact with the Earth can help restore your electrons and have an incredible boost on your mood and overall wellbeing. Today, Dr. Shetreat gives us heaps of suggestions on how to make your life feel more like an outdoor experience. She argues that you don’t have to change everything in your life to be on a health seeking journey, and by making compromises in your own way you can find ways to connect that make sense for you and experience the transformative powers of nature. What do you do to get yourself outdoors and reconnect with nature? Let us know in the comments on the episode page!
On Today’s Episode
Quotes“I do think from a practical standpoint that it is very possible to take small steps to become more connected to nature. And you know every time you take that one step and become more connected, you know kinda the natural world will take one, two or three steps towards you.” (9:12) “People really think dirt is like a bad thing and I feel like we have done so much damage to ourselves in a sense with this whole idea of like hygiene and being sanitary and it kind of translates also into this idea of sitting on the ground and being connected in that way.” (15:26) “Whereas we used to have this innate connection to the Earth that was like the source of everything for us, so there was this whole relationship that we had. Now we have sort of shifted our belief into science and it's almost like religious in a way. There is this sort of dogmatic way of saying like you know, does science show it? And it's sort of like… we’re talking about walking outside...” (20:32) “For me, because all of these processes are so individual for each person, I think its really really important to understand that you give yourself permission.” (30:41) “Flowers change the way we feel, they transform us. So that is one very simple way to experience that healing energy and feel kind of joy and comfort through all our senses.” (45:28)
Resources Mentioned In This ShowJoin the Fierce Love Collective For Ongoing Support, Community, and Kick-Ass Content The Dirt Cure: Healthy Food, Healthy Gut, Happy Child Book Follow Dr. Maya Shetreat on Facebook | Instagram | Twitter
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 11 Feb 2020 | Super Bowl Halftime Show Thoughts | 00:29:53 | |
It seems that all anyone can talk about since last week’s Super Bowl is the halftime show performed by Jennifer Lopez and Shakira. Everything from slut-shaming to diet culture has been brought up in conversation surrounding the event, and I am here today to lay down my two cents. Accepting People As Multidimensional BeingsAt the end of the day, there will be criticism no matter what. What truly matters is your ability to believe in yourself, think critically, and act in a way that empowers you. Instead of feeling shame surrounding what you do or do not do with your body, I want you to feel the confidence to create a space that feels right for you. Before you place judgment on J.Lo and Shakira’s halftime show, I encourage you to get thinking and consider different angles other than your own before imposing your viewpoint on those who may be easily impressed. It is up to us to promote a culture of body acceptance without body discrimination, and that can only happen by accepting people as multidimensional beings. Today I ask the questions necessary to help you navigate the space of having conversations with young women that empowers sexuality in a way that promotes respect from everyone, including yourself. Are you ready to join in on the discussion? Share your thoughts with us in the comments section on the episode page.
In This Episode
Quotes “There are all sorts of things about women and how they show up in the world and how we value women and their bodies, and the double standards that exist between different types of women and their bodies, between men and women in their bodies.” (5:55) “If they were completely covered in what is considered modest clothing, there would still be a lot, a lot, a lot, a lot of commentary about their bodies, how they showed up.” (9:29) “You can explore and express yourself through your clothes, how you actually show up in the world. But that is not the only thing that matters about you.” (15:53) “We want to teach them to have self-respect, but we also, I get the sense most people want to let their kids be who they are.” (23:27)
Links Join The Harder To Kill Newsletter Here Join The Core 4 Facebook Club Here Nutritional Therapy Association Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s February class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 27 Feb 2018 | The Benefits of Red Light Therapy with Scott Nelson | 01:08:01 | |
You've probably heard about the dangers of too much blue light, but what about red light? Learn about the benefits of red light therapy with my special guest, Scott Nelson. | |||
| 18 Jan 2019 | Swearing | 00:24:14 | |
Why does society have such a hard time with women who swear? And more importantly, why do we feel the need to tell people they should change to suit our preferences? The topic of swearing is a personal one for me, and I've received plenty of feedback over the years telling me I'd be more successful or likable if I cleaned up my word choice. Make no mistake, this is a 5 chili episode. In this episode, I'm exploring the internal biases we have about people who swear, the reasons why people feel the need to police others on word choice, and why women seem to be more harshly judged for swearing and language in general than men. I'm also looking at why trying to appeal to everyone means you appeal to nobody, the exact opposite of what you probably intend if you're going into business. Remember to find the show notes and other episodes on StephGaudreau.com On this episode:
Resources from this episode: Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast! | |||
| 04 Feb 2020 | Unpacking Emotions & Body Liberation w/ Jess Demasi | 00:40:14 | |
When it comes to our journey of body liberation there can be some boundaries, including the processing of emotions. Jess Demasi is a certified eating psychology coach, the founder of Wholly Healed and is passionate about helping people redefine health without diet culture. Today Jess is here to encourage you to give yourself permission to define what it is to be a woman in this life for you and only you. Create A Radical Sense Of AwarenessThis episode is all about unpacking some of the stigmas and privileges that we can all unknowingly carry, and taking a step back without judgment but instead with curiosity to keep asking yourself the hard questions when it comes to your relationship with your body. Jess is on a mission to create a radical sense of awareness and help women unapologetically show up as who they are. Today is all about gaining skills to develop your own sense of liberation, whatever that may be for you, and removing judgment towards what you are feeling in a healthy way. You are more than just your body, and it is through the separation of your identity and your body that you can deal with what is really going on internally and heal yourself from the inside out. By asking the hard questions and feeling where the healing needs to come from you can learn to care for yourself and become your own autonomous agent. Are you ready to start on your path to liberation? Share your thoughts with us in the comments section on the episode page.
In This Episode
Quotes “Being thin and pretty as a woman should not be a pre-requisite for the value that we’re given, nor should it be a requirement for our existence.” (5:46) “Any time we have what we call the happiness destination paradox, where we imagine that our emotions, our internal world, would be different if our external world was different. That is when you have that chasm, and you are taking internal issues that should be worked on internally and you are projecting them onto your external appearance.” (15:07) “I am here to ask the questions to get you thinking, and then what you do with that is completely your responsibility.” (21:01) “All that I can ask for is a radical sense of awareness.” (22:23) “I don’t think that the world benefits from women who are living to please other people. I think that actually what we desperately need, for kindness and compassion and to solve the world’s problems, in our individual lives and in the larger aspect of the world, is women showing up in their completely whole, authentic selves.” (26:08)
Links Follow Jess on Instagram Enroll in Steph’s Intuitive Eating Group Coaching Plan Here Nutritional Therapy Association Join The Core 4 Facebook Club Here Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s February class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 05 Oct 2018 | The Big D (Divorce) | 00:22:08 | |
Divorce is such a loaded subject, and for women especially, something that we get judged harshly for by society, friends, and family. For many years, I avoided admitting the truth about my own divorces for fear of judgment. (Sometimes, we're our own harshest critics.) In this episode, I'm sharing my stories about divorce, why I was afraid to date my current husband, and why kindness and compassion about people on the other side of the relationship coin is vital. Mentioned on this episode: Join the Harder to Kill Club on Facebook Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 16 Apr 2019 | Finding Your Joy In The Mindful Hustle w/ Shirin Eskandani | 00:51:49 | |
Chasing your dreams can be scary, but it can also be fun and enjoyable when you are aligned with who you are and what you want. After a successful career as an opera singer, Shirin Eskandani realized that she had spent her life chasing her dreams only to end up never satisfied and looking for more. She decided that this was no way to live life, and started Wholehearted Coaching to help other women embrace their dreams and become okay with failure. Finding Your Joy In The Mindful HustleThis episode goes beyond fitness and nutrition to help you realize the restrictions you have placed on your life and break free of those conditions. Shirin is exploring the importance of finding joy in the daily micro-moments, how to apply mindfulness and mindset work to find aspects of serenity and ways to accept your life as it is, instead of focusing on the ‘if only’ mentality. Joy is rooted in the unconditional acceptance of yourself and your life, and nobody deserves that more than you. Stop making yourself feel bad about the things you cannot control, and empower yourself to get back up when life pushes you down. Shirin provides tips and encouragement to get you on that mindful hustle, embrace your why, and learn to be okay with failure while having fun. Life is too short to run away from what could be your passion. By intentionally cultivating the way you want to feel you can improve your mood, change your mindset, and live how you feel truly free. When you are able to stop and find beauty in the little things, you will be amazed at the power of the world around you and become reunited with your inner intuition. How do you find happiness in your everyday life? What passions have you been too scared to actively pursue? Leave me a comment on the episode page! On Today's Episode
Quotes“I got that exact thing that I wanted, that condition that I had been waiting for and hoping for, it happened, and I didn't feel the way that I wanted to feel. And at that moment I truly realized that we get to create the way we want to feel.” (7:29) “I don’t just want my business to thrive, I also want to thrive too.” (14:54) “The ability to be in gratitude and in awe of your life in any moment, that to me is joy. It is really on the inside.” (22:58) “Everyday there is something you can celebrate, there is something that you can enjoy and there is something you can savor.” (32:24) “A lot of the time we actually are living our purpose, and we just don't even know it because we think it is supposed to be this huge grand thing. And it's just what makes you come alive, that's it.” (42:39) Resources Mentioned In This Show
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 03 Oct 2023 | How to Leverage Essentialism for Fitness | 00:18:35 | |
If you are a woman over 40 trying to build your fitness and muscle, you know how important it is to get into the gym on a regular basis. But if you struggle to find the consistency or motivation to exercise, you are definitely not alone. I find consistency as one of the most common things my clients struggle with, but it doesn't have to be that way. Key TakeawaysIf You Are Curious About Essentialism, Try:
Adding Instead of Taking AwayA lot of things in the health world are focused on removing or distancing yourself from a thing. Exercise is certainly not that way, and it requires you to lean in when it comes to changing your health habits. Although exercise takes time, energy, and space in your daily calendar, adding it to your life consistently is going to help you achieve the results you are looking for. All 24 Hours Are Not the SameWhile there are 24 hours in a day, each of us has our own schedule, timeline, and ability to prioritize exercise. Finding the time, space, and motivation to be consistent isn't necessarily easy, but by asking yourself the right questions, you can identify what's important, what you may want to say no to, and, ultimately, how to live more aligned with your values. The #1 most underrated concept when it comes to helping you find more time, which can, in turn, help you increase your consistency with training, is essentialism. There is a counterintuitive reason why finding consistency with your workouts is so hard, especially as a woman over 40. Have you ever approached your fitness with an essentialism mindset? Share your thoughts with me in the comments on the episode page. In This Episode
Quotes“It has been extremely gratifying to really bring those of you over 40 who are looking to improve your strength, muscle, and fitness, and feel strong. To really bring you a comprehensive program that is going to tick the boxes that we need as women over 40.” (3:47) “If you are feeling challenged with consistency, I promise you you are not alone in feeling what you are feeling.” (4:52) “Exercise cannot be accomplished through subtraction, elimination, or avoidance.” (8:33) “Exercise is a form of self-care. We are taking care of our health.” (15:12) “Ultimately, we all don't have the same time in our day. But by implementing the principles of essentialism, hopefully, you can carve out just a little bit more for yourself.” (17:47) Featured on the ShowApply for Strength Nutrition Unlocked Here Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related EpisodesFYS 410: The Power of Intrinsic Motivation in Fitness FYS 408: Growth Mindset in Fitness
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| 26 May 2020 | How to Stop Outsourcing Your Enoughness w/ Bonnie Gillespie | 00:41:27 | |
Have you ever felt like you are not enough? Bonnie Gillespie is the guru in Hollywood for self-management and is here today to help you start owning your enoughness. Bonnie had dreams of becoming a Hollywood actress, but when she got an assignment to pull back the curtain on Hollywood and gain some insider knowledge, she realized it takes a lot more than a perfect monologue to become successful in show biz. After writing her book, Self Management for Actors, Bonnie decided to work beyond her current industry so that she could help anyone learn why they are enough. Show up as Your Authentic Self & Focus on the Long GameThe paradox of self-worth and enoughness is something that many of us struggle with, and it is only by showing up as your authentic self, discovering what it is you want, and learning how to trust that you can stop outsourcing your enoughness. Currently we are dealing with the loss of many conveniences and distractions that we often use to draw our energy away from examining our life choices. Bonnie is here today to help guide you to a positive way of thinking that will help you focus on the people who are already on board for you are, instead of trying to convince others of your worthiness. Instead of changing who you are to fit the circumstance, Bonnie wants you to show up as your authentic self and focus on the long game so that you can ‘book the room’. Full of inherent wisdom and practical advice, this is an episode you do not want to miss. Are you ready to create a life that is designed for you? Share what you loved most about Bonnie’s story with us in the comments on the episode page.
In This Episode
Quotes “If I can help a generation of people who get rejected for a living feel as though I am enough, and there is nothing I need to change. I am as I am exactly where I need to be and who I need to be and having the experiences that I need to have, that’s something that I want to bring to more people.” (9:40) “The way we fix that is by always looking at the big picture. How do I add to my fan base by making the way I show up be authentic and true to the way I am and the message that I want to put out in the world?” (19:52) “If instead, we put our energy on how to serve the third of the population that is already on board for exactly who I am and what I am effortlessly, we can have massive success. But we spend so much energy looking at how we can convert people who were never into us to begin with.” (22:17) “What we are seeing happening right now, is so many people have lost the conveniences and the little things they could fill their life and time with that distracted them from the fact that they have actually made a series of life choices that aren’t their own.” (26:10) “It doesn’t take very long to build that trust back to the point where we can actually listen to our bodies, listen to our guts, listen to those spidey senses that start tingling, in ways that allow our road to be a lot more collaborative.” (32:38)
Links Self-Management For Actors by Bonnie Gillespie Follow Bonnie on Twitter | Instagram | YouTube | Facebook Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 08 Oct 2019 | This Is Your Brain On Birth Control w/ Dr. Sarah Hill | 01:00:11 | |
If it has never occurred to you that your birth control may be changing the way your brain is functioning, you are not alone. Dr. Sarah Hill is an evolutionary psychologist, researcher, and professor who was on the pill for more than a decade. After coming off the pill Dr. Hill’s life went from grayscale to full color, and she realized that more research into the effects of the birth control on women from the neck up was critically necessary. Not Anti-Birth Control Just Pro-EducationThis discovery lead Dr. Hill to write her new book, This Is Your Brain on Birth Control, which works to help women understand the gap between the knowledge of women's biochemistry and how birth control affects the way your brain is working. Dr. Hill is not anti-birth control, but she is pro-education. By helping women understand the affect birth control is having on their brains, she works to help women become active participants in the conversation around birth control and help them make informed decisions about their health and who they want to be. Birth control can play a role in everything from how you select a partner to your mood and your ability to handle stress. Hormones play a massive role in who we are and our experience of the world, and it is only through educating yourself on the role birth control plays in that will you be able to make the decision that is right for you. If you want to learn how birth control is affecting you from the neck up, this is an episode you can't miss. Have you ever considered how the birth control could be affecting you in ways beyond what your doctor may have told you? Share your birth control experience with us in the comments on the episode page.
On Today's Episode
Quotes“The spirit of the book is about giving women information and actually allowing us even greater independence and greater agency in terms of making decisions that are informed about who we want to be and about our health.” (11:15) “Another thing I really wanted to do with this book is to make women aware of this in addition to sort of raising some of the questions we should be asking about the way that the pill changes our brains, also letting women know that its time that we need to push science to change what they are doing.” (22:19) “It is all consistent with this idea that the birth control pill may influence women's attunement to things that are sexy and that it might sort of deprioritize or deemphasize women's attunement to these qualities.” (31:42) “We can start talking about what are the research questions that are really critical in terms of being answered next and in terms of allowing women to optimize their birth control and also optimize their lives and their health.” (41:28) “I tolerated the pill really well, but then when I went off of it I had this feeling of transitioning from a two dimensional, black and white sort of grayscale drawing to life, fully vibrant, awake, alive life. And it really was eye-opening to me.” (53:37)
Resources Mentioned In This ShowThis Is Your Brain on Birth Control by Dr. Sarah Hill Follow Dr. Hill on Facebook | Instagram | Twitter Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 15 Oct 2019 | Staying Human In A Fucked Up World w/ Tim Desmond | 00:54:36 | |
Tim Desmond is a scholar of professional psychology rooted in self-compassion and is passionate about making a difference and providing emotional support available to people worldwide. Facing Life With More HumanityAn episode you will want to listen to again and again, Tim is here to help us empaths find ways to deal with what is happening in the world right now. If you feel as though you struggle to live in this challenging modern society and process what happens on a daily basis without letting the weight of the world crush you, Tim is the guru you need to quiet your mind and accept your bodily reactions. The need to constantly seek approval, dismiss your anger or always think about what could make something better is something that many people deal with, but it doesn't have to be this way. Understanding your capacity to be present with suffering and embrace your emotions in a compassionate way is the key to facing life with more humanity. By giving your anger your full attention you can become your anger’s ally and understand how to be in harmony with your inner reactions. With Tim’s guidance, you can recognize your pain, bring compassion to yourself and stop getting stuck in your habitual habits to focus on the things in life that are going to push you forward. Instead of losing sleep over assholes or issues that you are powerless against, learn how to stay more present and in turn, more human. How does Tim’s approach to self-compassion make you feel about dealing with the monumental issues found in the world today? Share with us in the comments on the episode page.
On Today's Episode
Quotes“The need that we are seeking when we seek approval is to have a moment of feeling like I am okay like there is nothing wrong with me like I am loveable.” (12:43) “There's really no word in the English language for our capacity to be present with suffering in sort of a beneficial or compassionate way because we all have a limited capacity for that.” (21:38) “Your only job right now is developing your capacity to tolerate some discomfort in your body.” (28:11) “If you are able to be present with suffering, aversion, pain, whatever it is. If you are able to be present with it in a way that is open and compassionate, the result if the transformation that we just saw.” (34:35) “What it all comes back to is being able to recognize the pain in me, my own reactivity, to allow my reaction, to bring care and compassion to myself, and then there will be a lot more options for me in terms of dealing with that person.” (41:05)
Resources Mentioned In This ShowHow To Stay Human in A Fucked Up World by Tim Desmond Self Compassion in Psychotherapy by Tim Desmond Follow Tim on Facebook | Twitter Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 20 Jun 2023 | The Female Athlete Health Report w/ Kyniska Advocacy | 00:52:11 | |
The health of female athletes is often overlooked or underrepresented in sporting organizations across the world. This is one of the reasons why Mhairi Maclennon and Kate Sealy founded Kyniska Advocacy – to educate, advocate, and provide support for female athletes. In cooperation with Project RED-S, they recently released the Female Athletes Health Report, which will form the basis of many recommendations in women’s sports. Key TakeawaysRecommendations from the Female Athlete Health Report
About Kyniska Advocacy Kyniska Advocacy advocates for progressive policies in women’s sports, enacting change one campaign at a time. They want to instill an equitable sporting culture from grassroots clubs to the Olympic games and everything in between. Their vision is to create a sporting community that fosters a safe environment and has the protection of women at its heart. To develop sport, where decisions are made with women in mind, by people who understand us, and where women have a seat at the table. And to build a world where men’s sport isn’t the default standard for women's sport. Kyniska Advocacy is fighting for equity in sports, and sports tailored to different needs. They work through three principal pillars; educate, advocate, and support. They educate via webinars, resources, and campaigns. They advocate by working with parliamentarians and sports governing bodies to shape policies and procedures to better protect, respect and celebrate women and girls in sports. And they support through our athlete support service, our athlete blog & using our platform to give women in sports a voice. Policy Change for Female Athletes Kyniska Advocacy Co-Founders Mhairi Maclennan and Kate Seary join the conversation today to talk about their initiative and why they co-sponsored the Female Athlete Health Report with Project RED-S. They build their foundation because of the lack of responsibility within UK sports organizations for the abuse and overall health of female athletes. Mhairi and Kate share some of the challenges they’ve experienced around any policy change for women’s sports. While they experience resistance across the board, more and more athletes find their voices powerful and can enact change. The Female Athlete Health Report Understanding female athlete health is pivotal to the work of Kyniska Advocacy. They partnered with Project RED-S for the Female Athlete Health Report, where 800 female athletes filled out the survey. They focused on details such as RED-S, eating habits, and how female athletes view themselves and their bodies. One common theme across the board is how a female athlete’s body image can drastically impact their performance. The other big issue is RED-S (Relative Energy Deficiency in Sport), which impacts the menstrual cycle. Do you feel supported as a female athlete? What are your support systems? Share your thoughts and experiences with me in the comments on the episode page. In This Episode
Quotes“It’s across the board. I think everyone responds in the same way to abuse in sport: they think it’s terrible. But it’s actually getting to the root cause of abuse that people start [to hesitate]. The issue we come across with coaches is a lack of support from their governing bodies, so they’re not informed of safeguarding and welfare, so when they are, they become defensive.” [11:07] “We want an independent body that the big cases get sent to so that we know that there is consistency across all sports. It’s independent, so it’s more transparent and trustworthy.” [16:53] “I think because there are these different moving parts and because sport has been independently operated, there has been a reluctance from the government to step in, but I think that in order for us to make real change, and for sports to have one unifying structure, it is necessary.” [20:42] “Because sport is so performance-focused and success-driven, we don’t prioritize thinking holistically about eating and body image, and they fall by the wayside. We think our bodies are machines because that’s what we’re told.” [26:16] “We have this belief that there’s an athlete in every body. If you move you’re body, you’re an athlete.” [32:31] Featured on the Show
Apply for Strength Nutrition Unlocked Here
Follow Kyniska Advocacy on LinkedIn | Twitter | Instagram Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative
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What Is Relative Energy Deficiency In Sport (Red-S)?
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| 28 Feb 2023 | What is High-Quality Protein? | 00:30:22 | |
In the next installment in our series on protein, we are tackling the topic I am most hesitant to tackle, and that is high-quality protein. When looking at protein from a purely nutritional standpoint, what makes something high-quality protein? And what's the difference between plant-based and animal-based protein when it comes to your daily energy intake? If You Are Concerned About Eating High-Quality Protein, You Should:
What is High-Quality Protein?
If you want to maximize muscle tissue and get the most out of your training, you need to get the best quality proteins while also prioritizing how those proteins are built and the digestibility of them. But what does eating high-quality protein really mean? Protein quality is more than just what it says on the label. High-quality protein is a complex topic, especially when it comes to the world of plant-based and animal-based proteins. However, if you can find the sweet spot of your energy balance consumption, optimizing your protein intake is possible. Plants Versus Animals… Kind Of
For the most part, plant-based proteins are going to rank lower on their protein quality scale than animal-based proteins in terms of complete amino acid profiles and digestibility. While this doesn't mean you can't consume and enjoy the benefits of plant-based protein, you need to be creative about how you increase the amount of protein you are getting from plant-based servings. My goal is to provide you with scientific facts based on a purely nutritional standpoint so that you can understand what you are consuming and how it is impacting your body. What do you consider high-quality protein? How does the plant-based versus animal-based nutritional aspect play into your decision-making? Share your thoughts with me in the comments section of the episode page.
In This Episode
Quotes
“I am not going to be making moral, ethical, or sustainable arguments for one versus the other. I am simply trying to present you with the nutritional information that you need to be able to assess and then integrate into your own practice.” (4:58) “We know as we are going through our 30s, we are starting to lose, year on year, a decade on decade, we are losing muscle mass, unless we do something to offset that. And those things to offset that are mechanical tension through resistance training and eating enough protein.” (13:25) “Energy balance is, of course, one of the most important things we need to consider in terms of our fueling, getting enough energy to meet our needs, in terms of our activity and total energy expenditure.” (18:14) “You may have to be a little bit clever about how you are going to introduce enough of those in our diet so that we don't tip too far over our energy balance.” (21:44) “We are really looking at what protein quality means, and trying to get within our power and our availability and our accessibility and our purchasing power, the best quality proteins that we can.” (27:04)
Featured on the Show
Apply for Strength Nutrition Unlocked Here Legion Workout Supplements - Use Code steph for 20% off your first order Find the full show notes here
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
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Support the Podcast
Get 20% off Legion Supplements with code STEPH
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Related Episodes
FYS 395: How to Calculate Your Daily Protein Needs FYS 396: Should Protein Be Spread Throughout the Day?
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| 02 Jul 2019 | How To Be Kind To Yourself & Your Body w/ Shanique Allen | 00:50:24 | |
After falling captive to the scale and macro-nutrient counting, Shanique Allen said enough is enough and decided to change her lifestyle for one that was healthy, but not restrictive. Through this change in mindset and nutrition, Shanique has stopped letting food control her and now works with her clients to promote being kind to your body while still fueling yourself with healthy decisions. Live Life UnrestrictedShanique is determined to help you live your life with more ease and enjoyment. She believes that movement should be one of the things that bring you satisfaction and joy and that counting calories or setting limits for yourself is the opposite of achieving total body health and acceptance. Learn from Shanique’s story as she reveals what she wishes she knew in hindsight, how being less restrictive can actually lead to greater holistic health benefits, and why we should stop judging those that go against societies version of ‘healthy’. There are more aspects to your wellness than just eating clean and exercising, and Shanique is living proof of the importance of making these healthy tools accessible to everyone. By creating a community where people are empowered to take the steps for themselves, you can invest in yourself and foster acceptance from within. Are you ready to change the conversation regarding fitness and find more enjoyment in your daily routine? Share what you loved most about Shanique’s story and vision in the comments on the episode page.
On Today's Episode
Quotes“Having decided to break up with the person that I was, I had to create an identity that I could not ‘live with’, but who I was, I needed to figure that out, right now… and that's what lead me to where I am today. I am not defined by food, it is no longer something that I worry about, its something that compliments my life.” (19:44) “Now when I jump on the scale, and I am no longer tracking, I don't care. And because I decided that food was no longer a determining factor in how I chose to enjoy life.” (24:32) “In hindsight, I don't know what the hell I was doing! I’m like ‘damn Shanique you could have saved yourself a lot’. But at the same time, I am kind of glad I went through all that because it brought me here.” (34:38) “Given that we are all unique, how can you use what you have to do what you can to get to where you want to go?” (41:07)
Resources Mentioned In This Show
Apply for #FabFitFormula Coaching Follow Shanique on Instagram | Facebook | Twitter The Nutritional Therapy Association Website
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 14 Jun 2019 | 3 Ways to Adjust Fitness When Life Gets Stressful | 00:26:51 | |
Whatever you call it, exercise/fitness/movement has so many proven benefits for your body and mind that it can be hard to accept that sometimes, more is definitely not more. If you're like many people I work with, you're afraid that taking it down a notch means you're lazy, you're a failure, and you'll automatically gain 20 pounds. And that's total BS you've been lead to believe. In this episode, I'm sharing three important ways to adjust your fitness routine when life shovels a big heap of stress your way. Making adjustments to these three factors can have a huge impact on how you feel, how you perform, and how you're able to recover. Remember, more is not always more! It's time to start listening more to what your body is asking for...and what it's not. In this episode I covered:
Remember to find the show notes and other episodes on StephGaudreau.com Pre-order bonuses for The Core 4 are now available and free for you! Get all the freebies before July 30. Just pre-order The Core 4 and claim the bonuses here. Thank you so much for all your support!Resources from this episode: Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast! | |||
| 28 Apr 2020 | How to Move Intuitively w/ Steph Ondrusek | 00:38:22 | |
Have you ever felt like you are only participating in a movement practice because you ‘should’ be doing so? Creating a movement practice is critical to honoring your physical vessel and nourishing your body, but it can come with its fair share of obstacles. Steph Ondrusek is a strength coach who believes in the importance of creating an intuitive movement practice unique to your body and your needs so that you can start relishing in your body’s potential. Because if you aren’t enjoying what you are doing, what’s the point? Stop Beating Yourself Up & Find Where You Are NowDon’t just move for the sake of doing it or because someone told you too, the challenge and feeling of accomplishment you can gain from intuitive movement can help you enjoy what your body is capable of in a whole new way. By pursuing your strength or fitness goals with a new attitude, you can stop beating yourself up and find where you are now. Steph is all about looking at the big picture and self-exploration so that you can love yourself and your body wherever you’re currently at. Instinct, emotion, and rational thinking are the basis of your intuition, and through intuitive movement, you can tune in, listen to your body and embrace that you are so much more than just what you do. How do you use intuitive movement to nurture and nourish your daily routine? Share your experience and thoughts on Steph’s expertise with us in the comment section on the episode page.
In This Episode
Quotes “If actually the goal is not the goal, if the goal is different from what I thought it was, which is actually to feel connected and strong and accomplished, and it’s not going to come necessarily just because I hit some fitness goal, what do I do?” (9:49) “I’ve had several people in the past week be like ‘when does it end? When does this end?’ and I’m like, well some of this can end whenever you want it too.” (12:00) “Really asking the question, backing up a lot and saying ‘what am I chasing? What am I getting out of this and what do I hope to get out of this? And is the method that I am using, so fitness or movement or strength, is that going to lead to that?” (20:27) “You don’t have to do it just like the one way that someone told you too. You can find your way through it and as you are finding your way, your goal might change. It might not, you might find a whole bunch of different things that you didn’t know were there, and I think that’s the really valuable part.” (23:25) “Know that you still deserve to enjoy your movement, you still deserve to enjoy food, you still deserve to enjoy whatever you want and whatever you can, even if your body has changed.” (29:17)
Links Join the Core 4 Club on Facebook Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 27 Apr 2021 | Strength Training & Your Relationship with Exercise | 00:35:59 | |
When I look back at all of the work I have done over the years, it all comes back to the lightbulb moment where strength training helped me stop focusing on using exercise solely as a tool to make my body smaller. Strength training was the #1 thing that helped me make a shift in my life to having a better relationship with exercise, and in turn, my body and mind. Key Takeaways If You Want To Improve Your Relationship With Exercise Through Strength Training, You Should:
Finding the Freedom To Have Fun With Exercise Having a free, fun, and filling relationship with movement can be a life-changing topic for some folks. I am feeling a sense in the community of people ready to get started or get started again on moving their body and improving their relationship with exercise. While the way you relate to your body is a constantly evolving notion, strength training can help heal your dysfunctional relationship with exercise and give you the freedom to shift how you relate to exercise and your body. By giving yourself the space to enjoy exercise, you can stop being preoccupied with the notions diet culture has been feeding you and start breaking down the walls around you. The Many Benefits of Strength Training Lots of people view those who are interested in strength training or functional fitness as ‘meatheads’ or bodybuilders. This couldn't be further from the truth, as strength training has so many benefits, including improving your bone mineral density and blood glucose control, increasing your energy and metabolism, giving your more balance and stability, and enhancing your mood while decreasing your anxiety. In addition to those fact-based benefits, strength training can help you stop viewing your worth as conditional and help you focus on what your body can do rather than how to make it smaller. Are you ready to have a better relationship with exercise? Have you ever considered or experienced the many benefits of strength training? Share your experience with me in the comments on the episode page. In This Episode
Quotes “Functional movement is not just about competing at an elite level. If that’s your jam, that’s cool with me. If it’s not your jam, you might think ‘well functional movement, functional strength training, isn’t for me’. And I am here to tell you that that could be further from the truth.” (6:17) “For me, exercise for so long was a way to shrink my body, control the size of my body, and try to become smaller. And that was the only thing that I really got out of exercise or the only reason I approached exercise.” (11:35) “For me, strength training, in general, was the thing, the stepping stone, that allowed me to get on a better path with how I related to exercise, and then by default, my body.” (17:13) “When I think back to all of the work I have done over the years, it always comes back to that. To that moment or that period of time where I learned to focus for once in my fucking life, on something else other than shrinking my body.” (24:47) “You don't have to be a bodybuilder, you don't need to be a competitive level lifter to get the benefits of this, and you don't have to squat 400 pounds.” (29:47) Featured on the Show The 5 Main Movement Patterns of Functional Movement Reel Shit That People Say To Women About Strength Training Reel Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes | |||
| 13 Oct 2020 | Stop Earning and Burning Your Food Through Movement (Intuitive Eating Principle 9) | 00:32:00 | |
Diet culture has told us that exercise is the tool we need to use to earn the food we want to eat, burn off the food we have already eaten, and control our bodies. In reality, exercise and movement can be something that adds dimension and joy to your life, but only if you let go of this perfectionist mentality. Movement has so many other benefits, and controlling the size of your body is just simply not one of them. Key Takeaways If you want to stop using exercise as a tool of control you have too:
When Did Movement Get Replaced by Exercise? There is a good chance that at some point in your life, movement for the sake of enjoying movement was replaced by exercise and the desire to control what your body looks like. I remember the exact moment that happened to me as a young girl who was in a bigger body than the rest of her schoolmates. Despite loving being active, society told me that I should be more concerned with my aesthetics than with my relationship to movement. Shifting Your Mindset Around Movement I want you to know that this perfectionism mindset is not the truth, and it is possible to embrace exercise as a sustainable way to add value and joy to your life, rather than just something you hate and use to earn your food. The all or nothing mentality that society has pushed around exercise and our bodies is getting in the way of you doing the kind of movement that feels really great. By getting clear on what your body is telling you, you can weave movement into your life in a way that is nourishing and more aligned for you. Your Worth Is Not Based on What You Can Do Getting stuck in the mentality of having your worth based on what you can do is a false promise. So many things can happen outside of our control that can shake this foundation. Instead of placing your value in your exercise routine or the number on the scale, movement can be a stepping stone to realizing that movement is about so much more than just controlling your body and keeping it smaller. By being gentle with yourself in terms of expectations, letting go of the all or nothing mindset that society has bred into us, and finding a type of movement that aligns with what makes your body comfortable. How has your relationship to movement and exercise changed through the presence of diet culture? What type of movement do you feel aligns with where you are, here and now? Share your thoughts on Intuitive Eating Principle 9 with me in the comments on the episode page.
In This Episode
Quotes “We're going to talk today about how to shift your mindset and practice from exercise being something you hate, something you do to earn the food you want to eat or burn off the food you did eat, and into something that is a sustainable practice that really adds dimension and joy to your life and brings so many other benefits besides just controlling the size of your body.” (2:30) “For me, my endurance, movement and exercise became a way for me to hide and run away from my other problems in my life.” (14:33) “There's just so many things that can happen that then shake that foundation if you stop your personal development and growth at the stage of just thinking you are only as good as what you can do.” (16:31) “There are so many reasons why you may be predisposed to all or nothing thinking, you may have learned perfectionist outlooks as a young person, or if you were perfect, then that meant that the important people who kept you feeling safe in your life wouldn't go away. For me, that's one of the origins of my perfectionism, and I have had to learn how to unpack that.” (25:54) “How can you start to weave movement into your life in a way that is really nourishing? Is it a way for you to care for your body in a basic way? And works with your personal preferences and your life setup?” (31:10)
Links Join the Listen To Your Body Newsletter LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) LTYB 292: Make Peace With Food (Intuitive Eating Principle #3) LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4) LTYB 296: 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5) LTYB 297: 3 Ways to Honor Your Body’s Fullness (Intuitive Eating Principle 6) LYTB 300: 4 Questions to Ask About Emotional Eating (Intuitive Eating Principle 7) LYTB 301: How To Practice Body Respect (Intuitive Eating Principle 8) Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
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| 02 Apr 2024 | Practical Cardio Training Tips w/ Jamie Scott Part 2 | 01:03:50 | |
Are you cardiovascular training confused? I don't blame you; there is a lot of information out there that can work counterintuitively, especially if you are just starting to incorporate cardiovascular training into your routine. While it is easy to just focus on the numbers, finding the balance between high-intensity and low-intensity is more nuanced than that. Luckily, I have my friend Jamie Scott, an accomplished sports nutritionist and endurance coach, with me today. Key Takeaways
If You Want to Incorporate More Low-Intensity Cardio Into Your Life, You Should:
Finding Balance with Jamie Scott
Jamie Scott is a New Zealand Registered Nutritionist. He holds postgraduate qualifications in Nutrition Medicine and Sport and Exercise Medicine, undergraduate degrees in Nutrition Science and Physical Education, and is a Level-1 Mountain Bike Skills coach (PMBIA). Over the past 25 years, Jamie’s career has spanned several roles in the health and fitness industry. He is passionate about helping others learn how to fuel their bodies in a way that supports performance and total body health.
Give Precedence to the Feeling
I’m willing to bet there is a pretty good chance you have heard some rumors about cardiovascular health over 40 and the difference between lower-intensity and higher-intensity cardio. Many people struggle with lower-intensity cardio, or Zone 2 because they feel it is too boring, hard, or lazy. But when you can remain grounded in your ‘why’,’ you can stay focused on the practical things you can take away. You don't have to feel stressed or anxious about what your fitness technology is telling you. Remember to focus on the feeling an exercise gives you, not just the numbers on the screen.
Back to Basics
Often, we as a society are in a rush to look for what is new and shiny, so we need to remember the reliable basics. But they are there for a reason! Working both higher- and lower-intensity cardio into your weekly routine benefits your training and your lifestyle.
The practical application of lower-intensity cardio, combined with the higher intensity and strength training you are already doing, is a crucial part of the puzzle regarding your overall health and longevity.
Are you ready to implement lower-intensity cardio into your training regime? Let me know your thoughts and experiences in the comments on the episode page.
In This Episode
Quotes
“Overall, for those who are just after kind of the health and longevity and want to do it in a sustainable way that is not massively hard on the joints or is not a high skill requirement… that low-intensity mix seems to be better for those individuals.” (12:21)
“The endorphins, the huffy-puffy-ness, the sweatiness, the burn, all of those things we have been conditioned over years and years and years in the fitness industry as markers of some sort of ‘success.’ And we need to unlearn a lot of those things when it comes to doing this low-intensity, high-intensity split.” (31:57)
“It's getting people into that mindset of: you don't just go from 0, drop into almost a 50/50 split of low intensity and high intensity, and just slowly kind of stack things up over a long period of time. But you are not doing it in a 7-day cycle where you are just trying to shoe-horn everything in.” (47:21)
“There can be different forms of movement that people are involved with, which does add up over time.” (47:00)
“It requires people to do a little bit of reflection and thinking about where they are at, what they are doing, and what the context is.” (53:52)
Featured on the Show
Follow Jamie Scott on Instagram
Apply for Strength Nutrition Unlocked Here
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Podcast production & marketing support by the team at Counterweight Creative
Rate and review on Apple Podcasts
Related Episodes
FYS 423: Practical Cardio Training Tips with Jamie Scott Part 1
FYS 353: Fueling Best Practices for Active People with Jamie Scott
FYS 352: Energy Flux and Fueling for Athletes with Jamie Scott
FYS 392: Understanding Total Daily Energy Expenditure
FYS 381: 6 Reasons to Hire a Nutrition Coach
What is Within Day Energy Deficit?
What You Need to Know About Low-Energy Food Swaps
What is Low Energy Availability? And How to Avoid It
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| 21 Dec 2020 | How To Stop a Bad Body Image Day in Its Tracks w/ Brianna Campos | 00:44:40 | |
In these challenging times, body image struggles can get amplified fast. But, if you are prepared with practical ways to get through and understand a bad body image day, you can stop those gremlin thoughts in their tracks and reclaim the power you give your body. Key Takeaways If You Want To Stop A Bad Body Image Day In Its Tracks, You Should:
Body Image With Bri Campos Brianna Campos, or Body Image with Bri, as she is known on Instagram, is a mental health counselor, therapist, and body image coach. Bri is passionate about helping others maneuver through their body image journey and heal the relationship that her clients have with their bodies. Getting Over Your Gremlin Thoughts Bri views the nasty thoughts or critical self-talk we engage with as your ‘gremlin voice’. These thoughts can often be messy and uncomfortable, which is why we cover them up with the stories we have been told by diet culture. If you want to push through these gremlin voices, you need to acknowledge your inner dialogue, allow space for grief, and give yourself permission to be where you are right now, regardless of where everybody else is. By auditing your thoughts and focusing on the ones that align with your core values, you can choose to love yourself in a way that feels right for you. Healing Your Body Image Relationship Body image is not just about how you look. Body image encompasses everything from body positivity to privilege and your relationship with diet culture. The work begins when you start to question the stories that you tell yourself and take the leap into the tidal wave of grief and acceptance. While it is not always easy, dismantling how we treat ourselves and our bodies is essential in healing your relationship with your body and getting over your bad body image days with grace. How are you giving yourself permission to be where you are now during this holiday season? Share which of Bri’s tips and techniques you are going to implement with me in the comments on the episode page.
In This Episode
Quotes “People look to me not because I am perfect, but because I am vulnerable and I am honest.” (9:51) “Body image is not just how you look. Body image is also how you believe others view you, how those belief systems have you show up in the world. And there is a piece of body positivity in society of how accessible life is for you in your body.” (12:31) “I never believed that I could love my body until it looked the way I wanted it to. And it’s five years later, and I love my body. I don’t always love the way it looks or the way it moves, but I love my body, I love the vessel that it is and how it brings me closer to the values of connection and relationship and bringing good to the world.” (26:13) “Grief is sort of like a tidal wave. If you resist it, it persists. It pulls you deeper and deeper. As opposed to if you just ride out with it, eventually, it puts you back onshore. Because that is what emotions do, we don’t stay in one place forever.” (31:50) “I am going to honor my body, and this is how I am going to choose to love myself this holiday season.” (37:05)
Links Join the Tune In Membership Here Follow Body Image With Bri on Instagram Unpacking the Knapsack of Privilege Article Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Related Episodes LTYB 302: Finding Joy & Acceptance in Fitness for Every Body with Kanoa Greene LTYB 183: Dealing with Negative Body Image with Beauty Redefined | |||
| 27 Jul 2018 | The Scale | 00:21:30 | |
Why does the scale have the power to make or ruin your day? Why do we, as a society, keep using the scale as a measurement of health (it's really not) and more importantly, a way to measure self-worth? If you know the scale isn't serving you, what's holding you back from dumping it in the trash right now? In this episode of Fierce Love Friday, I'm tearing into this topic and asking questions that prompt you to go deeper when examining your relationship with the scale. If hopping on the scale is no longer serving you, it dictates the tone of your day, or you're afraid to stop weighing yourself, this is a Fierce Love episode you must hear! https://www.stephgaudreau.com/category/podcast/ Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 12 Oct 2018 | Diet Culture | 00:23:03 | |
Ughhhh Diet Culture. My first thought is always, "Fuck that shit." And my second thought is that you need something more concrete so that you can begin unpacking the ways that Diet Culture has affected you. If you're constantly playing small in your life, obsessing over your body, and always starting your diet over again on Monday, you might be deeply affected. In this episode, I'm talking about (from my perspective) what Diet Culture is (and isn't); how it operates to keep women small, distracted, and competing with each other; and some simple steps you can take today to begin opting out. Mentioned on this episode: 120 | The Scale: Fierce Love Friday Join the Harder to Kill Club on Facebook Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 30 Aug 2019 | 5 Strategies For Getting Honest with Yourself | 00:26:47 | |
Okay time for some real talks. Mentally beating yourself up, talking shit to yourself, and using negative motivation are not long-term, sustainable, kind solutions to making change in your life. Practicing self-compassion – the awareness and attempts to soothe your own pain – is so incredibly important. And yes, when you’re used to using the former strategy to prompt change, self-compassion can feel fkn hard. But that’s why self-compassion is a practice…rarely something you can flip the switch on overnight. People often ask, “Well if I’m kind to myself, then I’m just letting myself be lazy and [insert here, usually has to do with catastrophic-type thinking] will happen.” Here’s a subtle distinction that my help you: Self-compassion can co-exist with getting super honest with yourself. Getting honest with yourself and taking responsibility for what’s been under your control is NOT the same as negative self-talk. But often, it takes looking at a situation as objectively as possible before you’re able to move ahead. What you don’t see honestly is hard to address objectively. In this episode, I'm sharing five strategies that may help you move forward with self-compassion + honesty: In this episode I covered:
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/ Remember to find the show notes and other episodes on StephGaudreau.com The Core 4 is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!Resources from this episode:
Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast! | |||
| 03 Nov 2020 | How To Take Care of Your Emotional and Mental Health This Election Day | 00:12:02 | |
2020 has been a rollercoaster of a year. With the pandemic and the uncertainty of the US election, it is more important than ever to take care of your emotional and mental health. This episode serves as your gentle reminder to take a moment to build up your emotional, mental, and physical resilience by being kind to yourself and others. Key Takeaways If You Want To Take Care Of Your Mental And Emotional Health You Should:
How To Take Care of You All of the unknowns in the world right not can cause anxiety and overwhelm. Don’t keep these feelings to yourself. Instead, find ways that you can calm your nervous system, reach out to your support systems, surround yourself in comfort, give your eyes a break, and talk kindly to yourself. Your Vote Matters Simply existing in America in 2020 is political. Health is political. It is easy to think that your vote doesn't matter. But in reality, we need everyone to get out and vote to hold up our democratic process. I recommend that you vote for candidates and laws that work for and protect the most marginalized and at-risk folks in our country because when we vote to support policies that help people rise up, we all rise up together. Your vote matters, and we need your voice now more than ever. How are you taking care of your mental and emotional health right now? Share your favorite routines, self-care rituals, and anything else you are doing to feel more at ease with me in the comments section of the episode page.
In This Episode
Quotes “If you are feeling like this is all super much, you are not alone, at all. And I think it is important to normalize that these feelings are normal and it is okay to have challenging feelings, all emotions are valid.” (3:02) “I am here to encourage you to check in with yourself and take care of yourself.” (4:26) “Talk kindly to yourself, it is so so important. Negative mind talk and shaming is never motivating.” (8:27) “Please vote today if you can. I know not everybody can vote, but if you are able to, please vote. Please get down to the polling station, drop off your mail-in ballot, make sure it is postmarked. I know it can feel like your vote doesn't count, or you are just one voice, but we really need your vote.” (9:51) “Health is political. Existing in this country is political, and it touches everything.” (10:19)
Links Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 12 Jun 2018 | How To Play Your Way To Your Fitness Goals w/ Darryl Edwards | 01:04:08 | |
Think back to when you were a kid and exercise was something that you enjoyed, that didn't feel restrictive or limiting. This is the nostalgia that Darryl Edwards hopes to evoke through his Primal Play methodology. Focusing on finding physical activities that people actually enjoy doing, his Primal Play methodology is for those of you who hate exercise, are looking to surprise yourself, or just want to try something new. Darryl finds his joy in helping people find activities they enjoy that don't feel like exercise. He focuses on how you feel immediately, not the long-term results. The heavy and negative connotations some associate with exercise are non-existent in Primal Play, where play is used as the application of functional movement, but in unexpected and unpredictable ways. Through his methodology, Darryl helps people remember that playing gives you the ability to learn much more about yourself, all while getting faster, stronger and healthier. Rethink how to get back to basics with Darryl Edwards on today’s episode. Support the podcast by clicking SUBSCRIBE on your podcast app and leaving a review. I love hearing from you, especially about how the show has impacted your life. www.stupideasypaleo.com/category/podcast
About Darryl Edwards Darryl Edwards, the creator of the Primal Play Method, is a movement coach, Natural Lifestyle Educator, and nutritionist. The Primal Play methodology was created to inspire others to make activity fun while getting stronger and healthier. His technique is focused around a practical view of fitness, helping people get fit for real life, not just to look good. Darryl has written multiple books, has been published in multiple media outlets, and has dedicated himself to helping people make physical activity fun again. Darryl travels around the world spreading the word about Primal Play and helps people remember a time when exercise wasn’t a chore.
On Today’s Episode
Quotes “That nostalgia and enjoyment around movement is what I wanted to regain as an adult and I wanted to make sure that it was sufficient enough for it to tick all my boxes as an adult.” (15:53) “The best forms of play, in my opinion, are when you take it really seriously and when you are very mindful, because you are less likely to set yourself artificial limits and ceilings.” (20:50) “Many of us just need to move more. Many of us need to explore what our bodies can do. And many of us need to be confident and happy with what we can and can’t do.” (43:10)
Resources Mentioned In This Show Darryl’s New Book Animal Moves Follow Darryl on Twitter @FitnessExplorer
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Join the HTK Community
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| 26 Mar 2019 | How To Live Your Best Non-Toxic Life w/ Amanda Montalvo | 01:05:20 | |
Living a non-toxic life is more than drinking a detox tea or swapping out your products, it's about creating a space in which your body's natural rhythm can shine. Amanda Montalvo is an integrative dietitian specializing in women's hormones & is passionate about helping others create a more non-toxic lifestyle. Today Amanda is here to talk about periods, poop & sweat, the trifecta of things that nobody really wants to talk about, but that significantly impact our hormones & how we feel. About Amanda MontalvoAmanda believes that by viewing toxin detoxifying as a cumulative process you can feel empowered to take steps towards achieving your goal and living a more natural life on a day to day basis. On this episode, we explore everything from embracing that you can be strong without achieving a certain ‘look’, understanding how our environment impacts the way our body functions, raising awareness around what is considered normal when it comes to pooping and so much more. Once you are able to get your body to a state of homeostasis, you will be able to lose weight easier, sleep better and understand what is going on inside your body so you can make the best decisions to serve yourself. It is time to ditch the self-deprecating attitude towards your body and find natural, non-toxic ways of nourishing your body and taking care of it the way it needs to be taken care of. Are you ready to ditch the toxins and start talking to yourself like you are your own best friend? Let us know what steps you are taking to live a more non-toxic life in the comments on the episode page.
On Today's Episode
Quotes“My biggest joy is seeing the women that I work with kind of reconnect with their bodies or maybe even connect for the first time, and just really start to trust themselves.” (16:26) “You have to get healthy to lose weight, you don't lose weight to get healthy.” (18:33) “You have to really earn the right to lose weight.” (28:35) “If you are someone that struggles, you may feel like you have a hormone imbalance, maybe you suspect it or maybe you have painful periods or if you are struggling with infertility, I would say definitely look here first.” (39:39) “I think that's my favorite part, that it is cumulative. So as you keep chipping away, it's only going to benefit you more and more and help you feel better.” (41:17)
Resources Mentioned In This Show Join the Your Non Toxic Life Support Group Here Follow Amanda Montalvo on Facebook | Instagram | YouTube Pre-Order The Core 4 by Steph Gaudreau
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 07 Mar 2023 | Protein Around Workouts | 00:28:49 | |
Today we are capping off my series on protein by going into your questions surrounding protein and your training. We're going to dive into what the research says and some of the best practices you can implement when it comes to your protein intake around your training. If You Want to Improve Your Protein Game, You Should:
Putting Knowledge Into ActionFeeling strong is a catalyst for expansion in all areas of your life. In order to feel strong, you need to make sure that you are getting enough high-quality protein, spreading it throughout the day, and understanding how it is working with your training to get you the results you are looking for. Protein is essential to moving from muscle breakdown to muscle synthesis, so you must have the knowledge, guidance, and practical skills to implement this information into your routine. It's Up To YouIt doesn't matter if you consider yourself a recreational exerciser or an elite athlete; protein is really important for your training, recovery, and overall health and longevity. This is especially true for active women over 40, as we need to create and implement new habits that will support our body's needs as it changes. Nobody is going to come out of the shadows and start feeding you the right things. But it doesn't have to be scary. You must find a way to set aside time to make the big changes. By starting with just one meal a day and working your way up from there, you can make sure you are getting the high-quality protein that you need, spread out throughout the day and consumed in a way that will support your training and goals. Are you ready to improve your protein intake in a way that will deliver you undeniable results? Share your thoughts about protein with me in the comments on the episode page. In This Episode
Quotes“We can't keep doing the things we were doing when we were in our 20s. We need a different approach. And we have to understand what that approach is based on our changing physiology in our 40s and as we go through life.” (5:04) “You feel so much better when you have a small snack on board if you are training first thing in the morning.” (12:22) “You need to stop the process of muscle protein breakdown, and you need to get the process of muscle protein synthesis going! For repair and recovery and building and all of those wonderful things.” (14:31) “Once we are over 40, time becomes more and more of the essence when we are talking about building muscle and adding strength and quality life and our energy levels; this stuff ramps up in terms of its importance.” (20:59) “You've got to start with one meal, dial that in first, then go to the other meals in the day. Because if you are just trying to be perfect at everything all at once, it is not going to work.” (25:45) Featured on the ShowApply for Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the PodcastGet 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Rate and review on Apple Podcasts Related EpisodesFYS 376: Peri-Menopause, Fasting, and Low Carb in Athletic Women with Dr. Stacy Sims FYS 395: How to Calculate Your Daily Protein Needs FYS 396: Should Protein Intake Be Spread Throughout the Day? | |||
| 07 Apr 2020 | Energy Tips For Empaths & Highly Sensitive People | 00:32:18 | |
The current state of the world right now is anxiety-inducing for the majority of us, but especially those of us who are empaths or highly sensitive. Now more than ever we need to stick together and use the tools available to us so that we can deal with what is going on while limiting our panic and anxiety. Learn The Similarities & Differences Between Highly Sensitivity & EmpathyToday I want to share with you some of my top tools and strategies to take care of yourself as a highly sensitive or empathic person and help you cope with our current environment. If you are unsure if you are a highly sensitive person, want to learn the similarities and differences between high sensitivity and empathy, or are looking for ways to overcome your anxiety during this time, the information shared on this episode is what you have been searching for. Everything from getting enough sleep to limiting the amount of time you spend on your phone or social media can have a huge impact on both your physical and mental ability to handle stress. By understanding what makes you tick on the inside, you can advocate for yourself and your needs in a way that feels good for you. You can use your skills, talents, abilities, and creativity to help others, and in turn, will give you a greater sense of a bigger impact and ability to become energetically bigger. Are you ready to explore some of my suggestions so that you can find what supports you? Share your favorite tip or recommendation for highly sensitive people or empaths with us in the comments on the episode page.
In This Episode
Quotes “I know empaths and highly sensitive people are just struggling to deal with what is happening in the world, and yes I am feeling this as well. But I wanted to share some of the strategies I have learned along the way.” (2:55) “One of my goals in this world and one of the things I feel called to do… is helping other empaths and other highly sensitive people learn this about themselves. And not only that but learning how to thrive because these are truly gifts that we have.” (8:33) “It becomes part of the background, the things that are piling up and we don’t notice them. But it does create space. It creates mental space, ti creates energetic space and it creates physical space for us to really just get around our environment.” (24:45) “Sometimes as an empath and a highly sensitive person, it is easy to get overwhelmed by what is happening to you. What energy you are taking in, what you are absorbing, and sometimes that can feel very constrictive and closed off… it almost energetically causes you to shrink. So right now be mindful and respectful of yourself.” (29:33)
Links Take The Highly Sensitive Person Quiz Here Facebook Live with Rachel Dash-Dougherty HTK 206: Energy Tips for Empaths HTK 188: What Is Nutritional Therapy? LTYB 276: Dr. Sara DeFrancesco LTYB 277: Self-Compassion in Uncertain Times Join the Core 4 Club on Facebook Nutritional Therapy Association Listen To Your Body Podcast is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s April class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 09 Jul 2019 | How To Lead With Purpose & Positivity w/ Jill Coleman | 00:54:56 | |
After working herself to the bone in the fitness space, Jill Coleman started creating content for the internet in 2010. Since then her online persona has exploded and she is one of the leaders creating fitness programs and health information for people through her website. Now Jill works to empower clients as well as health and fitness entrepreneurs to lead with purpose and find positivity in the food and exercise space. Creating Continuity & ConfidenceA big believer in overwhelming yourself at the start in order to gain experience and confidence, Jill is here to help you take the steps necessary to get your business dream off the ground. Learn why you need to earn the right to say no, how to distinguish what is okay to share with your followers and what to keep private, and ways to work together with your coach to create continuity and confidence. If you are an aspiring entrepreneur, are feeling alone in your business or just looking for a fresh perspective when it comes to training, this is the episode for you. Jill is an inspiring role model who leads by example and believes in transparency and honesty in order to move your goals forward. What baby steps are you taking to gain experience and confidence in your fitness and business goals? Share where you are at in the comments on the episode page.
On Today's Episode
Quotes“Do something that is going to move you. To me, the solution in those situations is just to make more decisions.” (14:16) “I am actually a huge fan of completely overwhelming yourself. I am to the point of like, say yes to everything until you have earned the right to say no.” (22:44) “At heart, I am a teacher. So if there is something I don't feel like I understand 100% the nuances of, or I am not the person that should be talking about it, then I am probably not going to talk about it.” (39:12) “I think the value of having any coach in your life is to tell you what is important and tell you what is not important. I think that is extremely critical to your process.” (42:55)
Resources Mentioned In This ShowFollow Jill on Instagram | Facebook | Twitter | Pinterest | YouTube Fitness Business Accelerator Program Nutritional Therapy Association Website
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 16 Aug 2019 | How to Stop Relying on Motivation | 00:21:32 | |
MOTIVATION IS CHEAP. Yep, that’s right, I said it. Motivation can be so fleeting. How often have you had plans to cook dinner or get that workout in but you throw your hands up to the sky and get frustrated about why motivation seems to be eluding you? (And then you get mad and blame yourself for being weak-willed, undisciplined, or plain ol' bad. Not helpful.) In this episode, I'm dishing on five different strategies you can use whenever you're not feeling motivated. Warning: Some of them are real talk and you may not like them. But trust me when I say that sometimes you need to hear it for your own good. Fierce love and compassion are always present. With these five strategies you'll build the frameworks that really help change stick. In this episode I covered:
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/ Remember to find the show notes and other episodes on StephGaudreau.com The Core 4 is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!Resources from this episode: Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast! | |||
| 15 Mar 2019 | Seeing Beauty Through the Shit | 00:21:36 | |
Every once in a while, you probably come up against certain circumstances that seem so challenging that there's no way anything positive could come from it. The most resilient people are those that come up against hard life situations and come out transformed for the better. They look for the opportunity to grow, as my friend Kristen says, not in spite of the shit but because of it. Today I'm heading in a bit of a different direction and sharing a personal story that illustrates a time when life handed me a shit sandwich and how I learned to see the beauty in it all. I'm also sharing how I've everyday-life-sized that lesson to carry it around with me always. Remember to find the show notes and other episodes on StephGaudreau.com On today's episode:
Resources from this episode:
Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast! | |||
| 30 Jun 2020 | How To Ditch Dieting (Intuitive Eating Principle 1) | 00:29:49 | |
Today I am kicking off a new 10 part series all about the principles of intuitive eating. Not only will I be rehashing the principles, but I will also be taking a deep dive into the implementation of these principles so that you can start applying them into your own life. First up are the four things you need to know in order to implement principle one of intuitive eating, also known as ditching the diet mentality. Stop Blaming Yourself & Start Implementing These PrinciplesIf you want to do the work and embrace the idea of rejecting the diet mentality and ditching dieting, this is an episode you cannot miss. It takes both internal cues and external health frameworks to help you avoid being in food jail and find a more peaceful way of eating. By getting clear of your past history with dieting and what it has cost you, and providing yourself with compassion, you can stop blaming yourself and start implementing these principles. As a society, we are not acknowledging the downsides and risks of dieting and restriction. Intuitive eating can help you get clear on what you want your relationship of food to look like based entirely on what is right for your body. You are not a failure, it is the systematic oppression built into diet culture that is to blame. Are you ready to stand up and stop being controlled by diet culture? Share how you are making peace with your history of diet culture and how you want to move forward with us in the comments section of the episode page.
In This Episode
Quotes “I am putting my focus and attention on things like facilitating intuitive eating for you, helping you find more peace with food and your body, helping you end the exhaustion around these things, and helping you get to a place that is more ease filled and less of a battle.” (3:08) “This is an unlearning and learning, this is not something we are going to do in a day. And it’s not something we can do by just reading it in theory, it is a practice. It is a living breathing practice because you are a living breathing human being.” (8:47) “You don’t know what you don’t know, and you probably didn’t know about what diet culture is until very recently, and that’s okay. We have to have that forgiveness for ourselves and that compassion for ourselves.” (13:35) “It’s not a lack of willpower that has gotten you to this point. It is not a lack of willpower that means you have struggled with maintaining a diet in the past. There is a lot here to have care and kindness and compassion for yourself about.” (22:51) “You are not the failure. Diet culture as a system of oppression is the failure.” (24:05)
Links Join the Listen To Your Body Newsletter LTYB 287: Top 5 Things To Know Before You Start Intuitive Eating LTYB 273: Opting Out Of Diet Culture with Naomi Katz Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 22 Nov 2019 | Real Talk About Burnout | 00:30:54 | |
Today on Harder To Kill Radio I am sharing a major announcement and letting you in on a personal issue that I hope will help those of you who are also struggling with burnout. While it has become more and more common in our society for us to feel exhausted and burnt out, it is not normal, and this universal concept needs to be addressed. Struggling With BurnoutIf you feel as though you are struggling with a lack of creativity, motivation or mental health, burnout could be the culprit. By setting boundaries, focusing on self-care and being open with what you are dealing with, we can destigmatize and de-normalize burnout for the masses. A lot of us are struggling with burnout while pretending we have it all together. If you are wrestling with burning out because you are trying to do all of the things, this is the episode you need to listen too. How do you protect yourself from getting burnt out? Share your self-care strategies with us in the comments on the episode page.
On Today's Episode
Quotes“Although it is common, it is not normal to feel this way.” (1:48) “Entrepreneurs, we need to stop fucking pretending that we have it all figured out and that we are not struggling with this stuff.” (14:39) “These things are not revolutionary, but when we practice them we already set ourselves up for a lot of what goes into self-care. Because when we don’t feel good in our body, it is really hard to make a change in these other areas. (23:35) “It’s okay to not be okay, it is important to ask for help, we cannot do this alone.” (26:26)
Resources Mentioned In This ShowNutritional Therapy Association Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 29 May 2018 | Low Carb, Intermittent Fasting & Weight Loss Pitfalls with Laura Schoenfeld RD | 01:32:15 | |
Learn about common low carb, intermittent fasting, and weight loss pitfalls that many women unknowingly fall into with registered dietitian Laura Schoenfeld. If you've been making better choices and not seeing or feeling results, tune into this show to learn how to troubleshoot your journey. Support the podcast by clicking SUBSCRIBE on your podcast app and leaving a review. I love hearing from you, especially about how the show has impacted your life. www.stupideasypaleo.com/category/podcast | |||
| 12 May 2020 | Best Practices For Dealing With Stress w/ Ritu Riyat | 00:47:03 | |
While stress is not inherently a bad thing, the amount of stress and change we are experiencing during this pandemic can be cause for concern. This is why I have brought stress detox expert Ritu Riyat onto the show. Today Ritu is here to give us a deep dive into understanding what stress truly is, and how you can use her stress detox framework to peel back the layers and discover where your secret stress is hidden. Understanding The Subtle Signs Of BurnoutBy asking yourself what you can do in a moment of stress to feel in control, you can create a routine that calms your mind and helps you adapt to this constant state of change. In addition to her practical tips for becoming more self-aware and her knowledge around the understanding of the subtle signs of burnout, Ritu will also walk us through a short meditation practice in this episode to help you manage your stress in a more productive manner. If you want to gain a conceptual framework to understand stress, understand self-awareness and implement practical ways to examine if meditation is right for you and to find a way for the practice to benefit you, this is an episode you can’t miss. While meditation may not be for everyone, it is all about digging into how you are feeling right now so that you can do something about it. What did you learn in this episode? Share your thoughts with us in the comments section on our episode page.
In This Episode
Quotes “That became the framework of the stress detox program that I created, which is deeply rooted in awareness. So developing your self-awareness and your own personal response to stress.” (11:15) “It’s not that we’re trying to eliminate stress from our life, what we’re really trying to do is recognize where we are on the stress spectrum. And when were approaching distress, that’s when we apply our tools to take a pause and bring ourselves down that spectrum back into eustress or maybe a state of calm.” (16:19) “Its extremely important right now in this current pandemic that we’re experiencing, because people’s feelings are all over the place, and everyone is dealing with it differently. And however, you are dealing with it is okay. And however, you are feeling at this moment is okay.” (21:35) “It teaches us and it builds our resilience because you become more accepting of change because change is constant. And so you are not as reactive to the change that is occurring outside, because you have become familiar with working with change inside your body.” (32:42) “When things seem so uncertain as they are right now in our world, I encourage you to go back to what you can control.” (35:12)
Links Follow Ritu on Facebook | Instagram Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 03 Sep 2019 | Using Your Challenges to Find Purpose w/ Abby Corriveau | 01:05:36 | |
Holding tight to your values when life gets hard can help you stay calm through a storm. Today’s guest, Abby Corriveau, has been through a lot over the past couple of years. Her dedication to creating community, holding tight her values, and practicing gratitude has had a tremendous impact on her life. Community, Values & GratitudeAbby is a strength and sustainable movement coach who’s life was turned upside down when she found out her husband, also in the fitness industry, was cheating her. She felt she didn’t have anywhere to turn but ended up building her own community. Life changed again when she had to have intensive back surgery, causing her to reevaluate her approach to women’s fitness. When Abby felt like she’d lost everything, she realized she no longer had a fear of failure. In fact, she embraced chances like she never had before in order to create sustainable movement in her local community. By reflecting on her values, she knew that she had to build that community in order to stay true to herself. With her new community and support system, Abby has discovered the power of asking for help. Even as a solo entrepreneur, it’s okay to take a step back and let other people help you. And you never know what other people can teach you. As Abby healed through both her physical and emotional trauma, her view of the world and her career changed. There are other lifestyles and abilities out there, and just because they’re different to yours doesn’t mean they’re any less. This has caused an entire world shift for her and one that she’s been open with through her social media. Have you experienced any trauma that has changed your viewpoint? What are your core values? Share with us in the comments on the episode page.
On Today's Episode
Quotes“I really have tried to create a physical space but also an energetic and emotional space where people will come and feel welcomed and supported in whatever may be going on in their lives that we may or may not know about.” (10:20) “I might be a sole entrepreneur here but I don’t have to do everything, I can learn to let go and trust others.” (18:02) “We’re human. How could you not make mistakes? I don’t know anyone who’s perfect and guilt-free of any kind of… everyone makes mistakes. But it’s, for me, part of my healing process is acknowledging them and owning them.” (49:36)
Resources Mentioned In This ShowFollow Abby on Facebook | Instagram | Personal Instagram Contact Abby at abby@sustainable-movement.com Join Abby's Kettlebell Basics Workshop Join the Beautycounter Pop-Up with Steph & Alison | NYC Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 29 Jun 2021 | Are You Lifting Heavy Enough (and Other Common Strength Training Questions) | 00:30:39 | |
There are six common questions I hear all the time about lifting weights. So, I decided to put them into an episode with some simple answers for you so that you have a resource that you can come back to time and time again. If you are looking for answers to common questions I hear about strength training; this is the episode for you. Key TakeawaysIf You Want To Embrace The Benefits of Strength Training, You Should:
It’s All Relative Questions like ‘am I lifting heavy enough?’, ‘am I too old to start lifting weights?’, or ‘how soon can I expect to see results?’, are very nuanced. The short answer is, everybody’s body is different and will look different even if doing the same exercise. It is about finding a combination of weight lifting and other exercises that feel right for your unique body. What is ‘heavy’ is relative to each person and can change over time. Consistency and progressive overload are the keys to a long game mentality needed when strength training. The Many Benefits of Strength Training I know for sure that strength training can give you something to think about besides shrinking your body. Having goals that are only focused on achieving a certain number on the scale or an aesthetic look are not sustainable. Lifting weights can help you stop focusing on the scale, promote healthy muscle mass, improve your bone density, and boost your metabolism. These are goals that can have a huge impact on your overall health but cannot be measured by the number on the scale. Strength training can help you reconnect with a sense of what your body can do, not what it looks like. Have you ever asked one of these common questions? How did my answer hold up to what you have been told in the past? Share your experiences with me in the comments section of the episode page. In This Episode
Quotes“Generally speaking, you want to think about grooving in the main functional movement patterns, which are push, pull, hinge, squat, and weighted carries; those are what the Made Strong program is built off of.” (8:24) “Lifting weights gives you something besides shrinking your body, or the bathroom scale, to focus on.” (11:59) “If you lift weights two or three times a week, it will make you better at that sport, period.” (15:07) “To efficiently build and maintain your muscle and bones and keep your metabolism humming along… the answer is lift weights.” (21:52) “Please focus on some kind of goal that goes beyond what you weigh or exactly having some kind of aesthetic look. Because it is going to be far easier to sustain your work towards what you can do, or developing a new skill, or building your strength in a specific lift, it’s going to be a lot more motivating and a lot easier to stick to that than when you are not seeing the number on the scale go in the direction that you want it to go.” (26:26) Featured on the ShowSign Up For Private Coaching Here Join the Waitlist for Group Coaching Here Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related EpisodesLTYB 332: 3 Mistakes Keeping You From Getting Stronger In The Gym LTYB 331: Strength Training & Your Relationship with Exercise | |||
| 14 Apr 2020 | How to Sense Your Intuition w/ Tamara Ross | 00:36:54 | |
Intuition has many different aspects, including the things you just know, or your gut feelings. Many of us struggle to identify our gut feelings, explain our intuition or have doubts about what we truly know deep down. If this sounds like you, Tamara Ross wants to show you how you can start to trust your intuition and foster it regardless of what other people think. Tamara has manifested magic in her life since opening her world to the power of intuition over five years ago and is here today to show you how you can do the same. Every Single Person Has The Power Of Intuition Inside Of ThemA mom, wife, entrepreneur, self-professed ‘recovering type A personality’, and Energetic Master, Tamara is passionate about helping others build on their intuitive sensations. By getting rid of whatever is getting in the way of your ability to know and feel, you can learn how to identify, honor and surrender into the third-dimensional reality of your intuition. Every single person has the power of intuition inside of them. It is only by identifying and honoring the specific combination of intuitive principles unique to you that you can start to trust your inner intuition. By tuning in to what is happening in reality, you can get a better grip of your intuitive powers and learn how to identify the sensations within your brain and body. During this time of crisis in our world, it can be extra important to understand your willingness to give and receive contributions through higher consciousness and collective energy, and Tamara is passionate about opening you up to those intuitive contributions. Are you ready to explore the power of your intuition and tap into your universal consciousness? Share your relationship with intuition with us in the comments on the episode page.
In This Episode
Quotes “I have only been using my intuition for about five years, and magic has happened all over the place. You too can use your intuition and you have it.” (8:41) “If you are really going to take on the journey of following your intuition and honoring it, it’s a little bit like it doesn’t really matter what anybody else has to say.” (12:58) “Right now as a collective, the consciousness is saying slow down. And I have been tuned into that.” (26:48) “If you can consistently bring yourself back to what is only happening right now, it has a way of calming and centering yourself. And from that place, you will be more connected to your higher self, that universal consciousness, that source energy and everything else around us. And that is where your intuition comes from.” (33:23)
Links Register for the Free 20 to 20 Meditation Series Manifesting More Free Online Training Join The Listen To Your Body Newsletter Join the Core 4 Club on Facebook Nutritional Therapy Association Listen To Your Body Podcast is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s April class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 10 Sep 2019 | Reducing Your Risk of Chronic Illness w/ Dr. Christian Gonzalez | 00:58:01 | |
Information and education are the most powerful ways to advocate for your body. From greenwashing to pesticides to cancer, informed consent is a crucial part of making decisions about how you want to heal your body. This is where Dr. Christian Gonzalez comes in, a licensed naturopathic doctor and oncology expert specializing in breast cancer. Finding The Root Of Your AilmentsDr. Gonzalez has seen first hand the toll that misinformation, incorrect diet and cancer-causing agents have had on our population, especially women, and decided to do something about it. Dr. G uses practical tools to empower people to make informed decisions about things they encounter on a daily basis to help reduce your risk of cancer, find the root of your ailments, or just live a healthier and more liberated life. Learn about anti-cancer foods, the importance of physical activity, small changes you can gradually make in your household, and non-negotiable testing that you need to be doing if you take your health seriously. By simplifying your nutrition, discerning from true and false information on the internet through real research, and understanding the process of how cancer is formed, you can protect yourself and your family from the modern cancer causers we find all around us. Dr. G is doing his part to change the game and open up the conversation around nutrition, health, cancer and how to live your best life. What role do informed consent, research, and education play in the way you take care of your body? Share your strategies with us in the comments on the episode page.
On Today's Episode
Quotes“We have to pay attention to what healthy even means and how we can maximize well past that.” (19:17) “There is such a huge deficit in nutrition when it comes to cancer, understanding what needs to happen, why cancer occurred and how to look for those reasons after. So that is what my work is.” (22:52) “If I could bottle up the benefits of physical activity into a capsule and sell it, I would be a billionaire right now. That is how powerful physical activity is, it is as effective as many of these interventions that we do, even conventional medical intervention.” (34:06) “Give those gut bugs love, have the rainbow of colors, plants… whatever it is, just have these foods found on Earth that the Universe blessed us with these forms of food.” (42:20) “You can find affordable options. Either way, just the awareness of all of this, you are already in the right direction. Because having that click and looking for these things… you are much better than you were before.” (52:42)
Resources Mentioned In This ShowFollow Dr. Christian Gonzalez on Instagram | Facebook Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 17 Nov 2020 | Why It Is Time To Take Diet Culture Out of Nutrition Coaching w/ Christina Montalvo | 00:40:44 | |
Diet culture sucks. The stories that we have been conditioned to believe about our worth, the patriarchy, white supremacy, and so much more all play into how we feel about movement, exercise, and our bodies. Instead of viewing your exercise routine as a way to manipulate your body, I challenge you to embrace the limitless other benefits of movement. Key Takeaways If You Want To Embrace The Infinite Benefits of Movement and Exercise You Should:
Removing Diet Culture From Movement with Christina Montalvo Christina Montalvo is a great friend, coach, gym owner, and someone who has personally been fucked over by diet culture. She created a unique women’s only strength and conditioning gym that does not encourage fat or weight loss. Christina is here to challenge you to unlearn what you have taught to believe is true and start thinking more critically about the ways you move your body and the reasons behind it. Embracing the Infinite Benefits of Movement If you start out having expectations of fat and weight loss when going into a movement routine or working with a trainer, the chances of you feeling disappointed and getting stuck in a cycle of giving up are much higher. Instead of putting pressure around how and why you are moving your body, lean into all of the other benefits of movement and exercise that have nothing to do with weight loss. This can lead to a higher retention rate as a provider and a greater sense of accomplishment as a client. Unlearning What You Have Been Taught To Believe Is True There is a good chance that if you choose to engage in movement solely to manipulate your body, there is a much deeper reason guiding your decision-making. By acknowledging the false ways that you have been defining worthiness, checking your privilege, and making yourself your first priority, you can frame your purpose in a nourishing way instead of ripping yourself down. While it may be hard to unlearn how society has told you to engage with movement, it is only by leaning into the things you don’t know and unpacking the beliefs that you hold within yourself that you can truly start to embrace holistic movement and reject diet culture. Have you ever experienced an inclusive space where the infinite benefits of exercise and movement are prioritized over weight loss and body manipulation? Share how you work to create that space for yourself and reject diet culture in the comments section of the episode page.
In This Episode
Quotes “I think what’s harder than learning anything new is unlearning everything that we have always thought to be true.” (10:14) “The benefits of exercise and intentional movement are absolutely infinite, and it’s so crazy because I think that the benefits can be and are different for everyone.” (13:33) “In any case where you are solely operating or participating in something from a place of fear or shame, that is not healthy, that is inherently unhealthy, and that is such a detriment to the wellbeing of anyone.” (18:19) “Obviously a human can autonomously choose fat loss or weight loss, but there is a much deeper reason why they are choosing it.” (26:01) “Whenever we are engaging in intentional weight loss, everything else in our life becomes much more grayscale. We turn down the intensity and the importance of everything else in our life, and the most important and prevalent thing becomes our bodies, our food choices, our calorie burn, what we look like, what we weigh. And so in some ways, it is a really socially acceptable way to just ignore and pacify ourselves to all these deeper, much more real, much more powerful, much more impactful problems or areas of focus in our lives.” (28:46)
Links Join the Tune In Membership Group Here What Is Intuitive Eating Free Training Series Follow Christina on Instagram Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 16 Jan 2018 | Self-Care Real Talk with Sarah Fragoso | 01:01:49 | |
Think you know self-care? Today's guest on Harder to Kill Radio, Sarah Fragoso, explains why self-care way more than just manicures and mimosas. Get ready to have everything you ever believed about self-care to be turned upsidedown...in a very powerful and useful way. | |||
| 29 Oct 2019 | How To Use Breathwork To Overcome Just About Anything w/ Josh Trent | 01:01:08 | |
Despite what you may have been told, intelligence does not come from how much you know or how many books you have read. True emotional intelligence is something that comes from a willingness to learn and the desire to look within ourselves, which is something Josh Trent is incredibly passionate about. The Power Of 6 Deep BreathsThe host of Wellness Force Radio and dear friend, Josh has undergone a transformation since we last had him on the show and is diving into the courage it takes to rebrand and the incredible healing power of breathwork on this episode. Josh has realized that you can’t force wellness and has become an advocate for the energetic and spiritual components of intelligence to find true happiness and inner healing. Breathwork is free and can take as little as 30 seconds to alter your mindset and help you find an answer to feeling better. Whether you attach to the spirituality side of things or just get the benefits of stress reduction, Josh believes that breathwork is the key to providing a safe space for your nervous system to begin to heal. Instead of living someone else’s dream, Josh is here to inspire you to look within yourself through the three concepts of breathwork to live a sustainable life and find the answers and peace you have been searching for. Being honest with yourself and the people that you care about is what Josh is all about, and he is here to give you a glimmer of hope as you wade through the muck. How does breathwork play into your ability to handle stress and develop your own emotional intelligence? Share your strategies with us in the comments on the episode page.
In This Episode
Quotes “Technology isn’t going to save us, it is not going to save the world. We can use it mindfully, we can help each other by using technology, but it became this gut-check moment where I was like, God I cannot speak about something that doesn’t feel true anymore.” (13:34) “If we are approaching a new threshold in career growth or a relationship and there is uncertainty there, it’s our ability to go through the uncertainty without doing the coping strategy that we know somewhere deep down in our heart isn’t good for us.” (22:01) “When we go to altered states, things come up that we are not aware of. I had always been aware of the safety piece of my life, but that was a turning point.” (35:49) “Really what it is is training your nervous system to be safe and to manage stress better through you cycling your own breathing.” (38:27) “Whatever we believe, we get to check in on how it makes us feel. And if this is all just a big video game, then let’s just believe things that make us feel good.” (56:08)
Links Wellness Force Free Morning 21 System Leave Steph a Voice Message Here Get the Made Strong + Core 4 Book Bundle Here Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 05 Apr 2022 | Why Women Who Lift Need to Champion Each Other | 00:28:06 | |
If you are a woman who lifts weights, chances are pretty high that somewhere along the line, someone has given you their unsolicited opinion of what you should and shouldn't be doing in your pursuit of strength. These comments can be cringeworthy and are part of a much larger problem that dissuades women from strength training despite all of the benefits that we know are out there. Key TakeawaysIf You Want To Be A Champion for Other Women, You Should:
You Are Not Alone in This So many of us get these ridiculous comments along our strength training journey. That we should be worried about getting ‘too big’, that we won't appear ‘feminine’, or that we will hurt ourselves. Being aware that there are always people out there who say stupid shit is important, but these belittling comments can stop women from strength training and reaping the multiple health benefits and quality of life improvements. This is why having a support system, whether it is virtual or in person, is so important on this journey. There are people out there that want to celebrate your wins with you and encourage you to keep going; you just have to find them. Listen to Your Inner Badass Did you know that only 1 in 5 women meet the recommended guidelines for muscle strengthening and cardiovascular activity? If we could put more weights in the hands of women and help them feel ready for the strength training journey, the benefits would be endless. This is why these comments matter. The negative comments that women in my community have received defy both science and logic. Please, don't give in to the ridiculous things people say. This is your life and body, and the badass in you who wants to lift weights and get stronger is the voice you should listen to. Are you ready to be your own champion and stop letting the haters get you down? Share the most ridiculous unsolicited advice you have received with me in the comments section of the episode page. In This Episode
Quotes “I think it is important that we know about women out there breaking records and doing cool shit and saying hey, I can be strong and amazing at what I do.” (6:05) “There is this interesting dynamic that is not just when a woman describes that she wants to exercise, buts it’s the kind of exercise that we applaud.” (13:35) “When I hear this, it really annoys me, because I know there are women out there who get talked out of or start to doubt, and they stop strength training, or they never even begin.” (18:52) “We know that there is so much evidence for why muscle strengthening, strength training, resistance training, that's adequate to produce the response we need for our bodies. That it's adequately loaded, that it's progressively loaded, doing it in a smart way, we know that this has benefits.” (20:53) “Doing this alone can be extremely isolating. It is very easy to start second-guessing yourself. It is very easy to let the naysayers get you down or talk you out of this. It is very easy to succumb to the pressures around you of what you should and shouldn't be doing. And it is really lonely when no one gets you.” (23:50) Featured on the ShowJoin the Strength Nutrition Unlocked Group Coaching Program Here Check out the full show notes here!
I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes | |||
| 24 Sep 2019 | Cultivating a Winning Mindset w/ Jake Thompson | 00:53:06 | |
At the end of the day, no one is going to look back on you and remember your body fat content, inflated bank account or how big your muscles are. What people truly care about is how you made them feel and what actions you took to inspire others. This is the moving force behind Jake Thompson, a long-time friend, motivational speaker, and genuine person who is dedicated to sharing his philosophy for living a life full of more joy and empowerment. Happiness Is Worth Fighting ForInstead of focusing on other people's successes, Jake urges you to stay in your own lane and focus on your own personal growth. So many of us settle for what we think we are capable of, and Jake is inspiring people to do more than they think they can. By working through the failures in life as part of the process and focusing on the present version of yourself you can reach your top true speed in life. Every time you fail you are one step closer to figuring out what is right for your life. By flipping your perspective, showing up consistently every day and not letting outside noise complicate your process you can reach your full potential just by competing with yourself. Jake urges you to start being in competition with yourself, because your own happiness is worth fighting for, and what matters most is what you chose to build around you. Are you ready to run your own race and give everything to the pursuit of everything you could be? Share what you found most inspiring about Jake’s perspective in the comments on the episode page!
On Today's Episode
Quotes“My focus is really the same thing, its helping people become competitors in life, in their careers, to not get to the end of their life looking back asking ‘what if I had shown up, what if I had done better’. How can we teach them to have the mindset every day to just wake up and attack the day.” (9:18) “The things that make you successful in sports and weight lifting are the things that make you successful in life. And I don't know why it took me so long to connect the dots.” (20:22) “There is always going to be someone ahead of us, there's always going to be someone behind us. But none of that actually matters because us looking at that, paying attention to that, is only slowing us down from doing our best.” (27:27) “You have to be selfish to a degree so that you can take care of yourself and show up for others. Because if you arent taking care of yourself eventually you are going to break down and you won't be able to show up for others.” (37:01) “We all have some degree of talent and skills, what matters more than talent is your effort, and it is twice as important.” (42:36)
Resources Mentioned In This ShowFollow Jake on Instagram Cultivate a Winning Mindset Podcast Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 07 Aug 2018 | Why You Need To Own Your Weight To Live Your Healthiest Life w/ Well Fed Women | 01:13:40 | |
Are you tired of constant calorie restriction and wagon mentality diets? Noelle Tarr and Stefani Ruper were too, so they created the Well Fed Women Podcast to spread the word about self-acceptance and bio-individuality. They promote a judgment-free zone that encourages you to stop getting hung up on the toxic numbers on the scale and instead check in with your own body to see what it needs most. Support the podcast by clicking SUBSCRIBE on your podcast app and leaving a review. I love hearing from you, especially about how the show has impacted your life. www.stupideasypaleo.com/category/podcast
About Well Fed WomenNoelle is a Nutritional Therapy Practitioner (NTP) and an NSCA-Certified Personal Trainer and Stefani is the founder of paleoforwomen.com and author of the book Sexy by Nature. Together they are debunking the ‘one size fits all’ approach to health, weight, and wellness. Together we talk about moving away from typical meal plan restrictions and labels and encourage women to eat in a way that makes them feel good. When you stop restricting your food intake, release your mental stress and replace ‘maximum’ with ‘minimum’, Noelle and Stefani believe you can change the conversation about your weight, happiness, and relationship to food. Yes, your weight will fluctuate over the course of your life, but your relationship with your body is the longest relationship you will ever have. If you are ready to take back control erase the restrictive mentality around food, this episode is for you.
On Today’s Episode
Quotes“Most women think they are doing good things. You know, this is what they need to be doing, this is what they, “should” be doing, and they spend the majority of their lives trying to accomplish this and feeling like a failure when they cannot maintain it. So we are just giving people the freedom to eat again, the freedom to eat in a way that is right for them” (7:28) “Our society is so terrified of gaining weight that we would rather starve and starve and restrict and restrict ourselves and keep running, we’re like running from something we can’t escape. The more and more you try and lose weight, often the harder and harder it gets.” (14:42) “If you pay attention to how you react to things and are really intentional in how you are responding to that, then you are working with your body, right, and you can experiment with different things and take care of symptoms as they come up and all of a sudden you realize that the things you thought you always had to live with you actually maybe don’t. You can maybe play with them a little bit and you can help them. And you also don’t have to live in this like psychological warfare mentality you have against your body because it really can be more like you are just friends in a field of daisies or something.” (34:52) “You are not a bad person and you don't deserve to be punished and your world isn't going to end if you did something that you think puts you in caloric excess. You just have to keep focusing on what your goals are. And for us, goals mean physical and psychological health first and foremost.” (54:51)
Resources Mentioned In This ShowJoin the Fierce Love Collective For Ongoing Support, Community, and Kick-Ass Content
Coconuts and Kettlebells Website Coconuts and Kettlebells The Book Strong From Home Workout Programme
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 15 Oct 2024 | The True Meaning of Strength w/ Alyssa Ages | 00:50:46 | |
Have you ever asked yourself what there is to learn from the pursuit of strength? How do the lessons we learn in the gym translate to our lives outside of strength? Alyssa Ages set out on a quest to answer these questions, and in return found a multitude of answers that can help any athletic person get more from their training regime and their life. Key Takeaways
If you are curious about the true meaning of strength, you should:
Strength In and Out of the Gym with Alyssa Ages
Alyssa is a Toronto-based, New York-born author, freelance writer, and copywriter. She is a mom, strongman competitor, endurance athlete (six marathons & an Ironman), rock climber, CrossFitter, and former member of the Jersey City Bridge & Pummel roller derby team. Her debut book, Secrets of Giants: A Journey to Uncover the True Meaning of Strength, was featured in The New York Times and Publisher’s Weekly, among others. The book, part personal narrative, part research mission, part midlife crisis odyssey into the world of strength to answer the question: What if strength isn’t about how much we can lift, but how we manage life’s struggles?
The True Meaning of Strength
There is something about strength training and the pursuit of strength that is addictive and keeps bringing us back. But why do we love it so much, and feel so satisfied even when it feels hard? It all comes down to the story we tell ourselves. If you view yourself as a person who is able to handle hard shit, there's a good chance you don't mind getting comfortable with discomfort. Through Alyssa’s research, it became clear to her, that if you are purposefully able to do difficult things, the easier all of the things that you encounter in your daily life will start to feel.
You Can Do Hard Things
Building strength, physically, mentally, and emotionally, is all about pushing the boundaries of what humans can do. When strength is a part of your identity, you can discover things about yourself through the training process that will help you both in and out of the gym. Building strength is not just about looking good or feeling good, it is about having agency over your life and what you are doing. The ability to fail over and over again safely, allows you to learn something that is applicable in every other area of your life. That might be why we love it so much. If you are also searching for the true meaning of strength, share your thoughts with me in the comments of the episode page.
In This Episode
Quotes
“In the book, there is very little about what [strength] does physically to your body and your muscles, and almost exclusively about how it impacts everything else you do in your life outside of a gym setting.” (7:50)
“Strongman really showed me that actually, failing was really ok and kind of awesome. Because it was the only way to understand what I actually could do.” (17:23)
“It was just that little shift in mindset that gave me the courage to actually do it.” (20:05)
“It was really incredible to hear from so many women that they said ‘Doing a strength sport taught me that I could love my body not for how it looks, but for what it is capable of doing’.” (30:32)
“Once I started to continue with this routine of going back into the gym, with my coach and trying to do everything really safely as I was going through all of this, it helped me to start to regain this feeling of trust and this feeling of capability in my body.” (42:03)
Featured on the Show
Apply for Strength Nutrition Unlocked Here
The Secret of Giants by Alyssa Ages
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Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
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Rate and review on Apple Podcasts
Related Episodes
FYS 431: Should You Get a Lifting Program?
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| 16 May 2023 | Carbohydrates for Muscle & Strength | 00:34:23 | |
Today we are diving into the wonderful and crazy world of carbohydrates.
Despite what you may have been told, carbohydrates are not just ultra-processed and refined options. In fact, carbohydrate selection is incredibly diverse and very important to your daily energy intake. By looking at the big picture of what fuel you need when it comes to your training regime, you can get better outcomes when it comes to your training, energy, and recovery. Key Takeaways
If You're Confused About Protein Powder:
Many Women Are Missing Out on Carbohydrates
When considering carbohydrates through the lens of strength athletes, power athletes, and moderate to high-intensity training in short durations, carbohydrates are widely misunderstood. I am speaking from personal experience here when I say that carbohydrates are a key fuel source that many athletes, particularly women, are missing out on.
If you undertake regular weight training and are looking to build muscle and add strength, you need to consume enough carbohydrates to support your training. While this is all highly contextual, you may not be consuming the proper amount of carbohydrates that your body needs.
Carbohydrates Are Your Friend
We all have a baseline of carbohydrates that we need to support our training and recovery on a daily basis. However, this can get complex. Your body is not a spreadsheet, and you don't just eat macronutrients out in the real world. This is why it is all about the finesse of understanding what your body needs in relation to the training you are doing.
Carbohydrates could be the key that you are missing that is keeping you from falling short of your nutrition and fitness goals. The longer and more intense your sessions are, the more carbohydrate intake you are going to need. I know that sounds simple on the surface, but it can take a lot of repetition and guidance in order to really soak that up. That's why I'm here.
What is your favorite carbohydrate source? Share your thoughts with me in the comments section of the episode page.
In This Episode
Quotes
“When I work with my students who come into Strength Nutrition Unlocked, my one-on-one clients, or I get questions DM’s from all of you out in the world, carbohydrates are absolutely at the top of the list when it comes to things that people are confused and also curious about.” (1:23)
“As an athletic person, you are going to have needs that are probably different from a general baseline of solid nutrition.” (12:42)
“This is where knowing your needs, and working with someone who can help you figure that out, can really be helpful in customizing this to your training.” (22:05)
“Many, many of the women that I work with underestimate how much actual energy they need daily.” (22:19)
“This is really where a coach or nutritionist who is certified and experienced in sports nutrition or a sports dietitian. Those folks like myself can actually help you to move forward instead of being stuck in the weeds.” (29:58)
Featured on the Show
Apply for Strength Nutrition Unlocked Here
Carbohydrates for Women Athletes Article
Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative
Support the Podcast
Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow up orders)
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Related Episodes
FYS 376: Peri-Menopause, Low Carb and Fasting in Women Athletes with Dr. Stacy Sims
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| 26 Apr 2022 | The Fitness Industry Needs Quality Coaches: How to Improve Your Skills w/ Jasmine Braxton | 00:47:00 | |
It is no secret that without quality coaches and personal trainers, there wouldn't be much of a fitness industry. And yet, if you are an aspiring coach or trainer, there are some common pitfalls that you might fall into. If you are trying to impact others in the world of fitness coaching and personal training, this episode is filled with the most important messages you need to know.
Key Takeaways
If You Want to Improve Your Skills as a Fitness Coach, You Should:
Get Your Career Toolbox with Jasmine BraxtonJasmine Braxton helps personal trainers implement their knowledge and overcome their imposter syndrome as a coach. She is on a mission to not only help other people become coaches but to bring high-quality coaching and personal training to the world. She knows the pitfalls that brand new coaches or personal trainers often unknowingly fall into and is here today to provide you with the most important steps that you can take to become the most impactful coach you can be. You Deserve to Know What You Are Doing Getting your certification to be a personal trainer is the first step on a long journey to becoming the best coach you can be. Applying exercise-related science to a personal field can be difficult, especially when you do not have the skills necessary to program in a way that will be impactful for your clients. Understanding how people function and communication are two of the biggest struggles Jasmine sees in coaches and trainers. She has dedicated herself to helping others navigate these spaces and improving the quality of training available. The Importance of a Good Foundation If you have watched any home renovation show, you know that you can’t build a house on a bad foundation. Despite this, many trainers are entering the field without the foundational knowledge necessary to take the ‘stumbling stage’ out of the equation. There are a lot of lessons in failing, asking for help, and admitting when you do not know something. It is only by observing what you are doing and learning how to improve that you can remove as many barriers as possible in order to gain the success, results, and career that you want. Are you ready to improve the quality, knowledge, and relationships in your personal training or coaching journey? Share your thoughts with me in the comments on the episode page.
In This Episode
Quotes
“For trainers, whether we are in Year 1 or Year 12, we still struggle with a lot of the same things. A lot of them is confidence in ourselves, and our ability to program, our ability to help our clients change behaviors, and just overall feeling prepared to do our jobs well.” (9:23) “Getting a certification to be a personal trainer is just like stage 1. It is not everything y'all, it is just your start.” (12:31) “Coaching is not just about prescribing sets and reps and progressing someone. It's about helping them achieve a version of themselves that they cannot see yet, but it is there if they have someone supporting them.” (22:18) “There are lots of lessons in not getting things perfectly, and I think that is an opportunity for growth. When you are just okay with putting yourself out there and doing it and knowing it is not perfect, but learning what you can do to improve it.” (31:26) “I'm doing this because I can so empathize with what it feels like to want to do this so bad… wanting to be in this industry, but feeling like you have all these little stumbling stones in your way that make it so difficult.” (38:19)
Featured on the Show
Join the Strength Nutrition Unlocked Group Coaching Program Here 5 Industry Secrets to Make Program Design Simple Join the Career Starter Waitlist Here Book a One on One Call with Jasmine Here Follow Jasmine on Instagram Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes | |||
| 19 May 2020 | How Neuroscience Can Help You Listen to Your Body w/ Alyssa Chang | 00:41:31 | |
Have you ever thought about the connection between becoming more aligned with your body through the understanding of how your brain is working and interpreting information? Alyssa Chang is a brain-based health and movement coach who is here today to open up a completely new doorway for you to gain awareness, clarity, and insight into the things you have been dealing with. Bridging The Gap Between Your Brain & Your BodyAlyssa views neurology and neuroplasticity as the science of hope and is here to explore a different take on so many of the things that you may be dealing with on a regular basis. Unresolved trauma, chronic pain, how you experience hunger and so much more can be connected back to your brain. By becoming aware of how your body incorporates these signals, you can get clear on your specific symptoms so that you can listen to your body better. Through the creation of movement therapy options, you can strengthen the signals from your brain and tap into your interoceptive awareness. If you want to find out how strengthening your eye muscles could help you gain more expansive movement, are looking for practical ways to start listening to your body, or just want to gain an understanding on a topic that you may never have heard about before, this is an episode you truly cannot miss. An incredibly fascinating episode all about bridging the gap between your brain and your body, Alyssa wants to help you become an expert in your body. Are you ready to become a scientist of movement, food, and mindset so that you can open up the conversation of neuroplasticity inside your body? Share which piece of new information blew your mind with us in the comments on the episode page.
In This Episode
Quotes “When people hear the brain, they often mix it up with mindset. My methodology is actually looking at the neuroscience work. Who we are, our symptoms, everything we have felt, how we behave, they are all manifestations of brain health.” (7:18) “If you can lean into being this curious scientist over your body and really understanding that everything you experience, every symptom is your body and your brain’s way of communicating to you, it’s like extremely powerful.” (11:53) “All we are doing is specifically targeting the visual field of the nervous system to open up that movement map, that sensory map, to allow their brain to reconnect to and then tie the other movement options you have.” (22:11) “The feelings that you have are valid, and if we can link it back to health history or through some brain-based movement assessments, we can help heal you and help get you better. But we have to know what part of your nervous system may be impacted.” (27:56) “I always use the phrase ‘how can I help you become a movement scientist? A food scientist? A mindset scientist?’. Where you are just exploring everything that is going on in your body and in your brain and then gathering all that data and then understanding it, putting the pieces together.” (33:51)
Links Follow Alyssa on Instagram Better Expert 12-Week Training Course Waitlist Join the Listen To Your Body Newsletter Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 02 Aug 2019 | Take a Deep Dive Inside The Core 4 | 00:29:50 | |
It's pub week, and The Core 4, my newest book, is out in the world! To celebrate, I'm taking you on a deep dive inside the book and walking you through a virtual tour. This book deals with health but it's not the same as other diet, weight loss, and fitness books. In fact, it's not a weight loss book at all. Rather it's about helping you find sustainable habits that work with your life in the four pillars:
In this episode, I'm sharing the overall why of the book. Then, I'm giving you a brief highlight of each pillar and its framework. Finally, I walk you through the 30-day program, emphasizing what it is and isn't so that you're equipped to put this into practice in your own life. In this episode I covered:
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September class. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/ Remember to find the show notes and other episodes on StephGaudreau.com The Core 4 is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!Resources from this episode:
Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast! | |||
| 07 Feb 2023 | Within-Day Energy Deficit | 00:37:14 | |
Nutrition is complicated, even for athletic women over 40. You need to find the sweet spot for your body and the amount of training when it comes to fueling yourself properly. Despite what you may have been told in the past, going for long stretches of time living in a within-day energy deficit can have a massive impact on your training. The good news is that by reframing how you fuel throughout the day, you can avoid these mistakes and take your training and nutrition to the next level. If You Want to Avoid Within-Day Energy Deficits, You Should:
Understanding Within-Day Energy Deficiency Avoiding long stretches of time where your body goes without food, especially when it is in a prime state to recover, is a mistake that could be impacting your progress, metabolism, training, energy, and so much more. Adequate energy intake is necessary, especially as a female athlete over 40 who is training hard. While the last thing you need to do is obsess over being perfect, understanding why, how, and when you fuel is a key ingredient in building strength and longevity. Finding The Sweet Spot For You Even if you feel like you ‘eat a lot’, it is a complex nuance of timing, types of calories, training, and more that can impact your likelihood of existing in a within-day energy deficit. Experimenting by listening to your body, going into your training with fuel, and refueling in a timely manner afterward will help you avoid a state of low energy availability. Eating regularly throughout the day to support your training and recovery is a necessary key to your training and recovery. Implementing the principles I discuss on today's show will help you move forward with the confidence to do so. Are you ready to fuel, train and recover smarter so that you can use your strength as a catalyst for more? Share your thoughts and experiences with me in the comments on the episode page. In This Episode
Quotes “When it comes to the nuance and the context, those things need to be teased apart. And that's really what we do here on the podcast, to give you the rationale to go into depth, to explain why this stuff matters for us.” (4:24) “Many athletic women just don't have a good enough concept of what ‘enough’ energy is.” (9:44) “If you are doing intense training and not refueling until hours afterward, you are continuing to stay in a breakdown state, I don't know how else to tell you that!” (18:38) “I used to do this. I get it. I get the whole situation. This is why I am kind of nudging you to reconsider. Because I know what it is like, and I know how much better things are on the other side.” (26:38) “You are going to train so much better when you are properly fueled and doing it in a timely fashion.” (32:23) Featured on the Show Join Strength Nutrition Unlocked Here Within-Day Energy Balance in Mexican Female Soccer (Football) Players Research Article Within-Day Energy Deficiency and Reproductive Function in Female Endurance Athletes Research Article Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the PodcastGet 20% off Legion Supplements with code STEPH Rate and review on Apple Podcasts Related EpisodesFYS 391: What is Relative Energy Deficiency in Sport (RED-S)? FYS 392: Understanding Total Daily Energy Expenditure FYS 376: Peri-Menopause, Fasting and Low Carb in Athletic Women with Dr. Stacy Sims | |||
| 27 Aug 2019 | How You Can Make Healthy & Budget Friendly Meals Easily w/ Cassy Joy | 00:53:32 | |
Cassy Joy wants to make putting a healthy, budget-friendly meal on the table as simple as possible. With experience throwing herself into different diets that never quite seemed to work, Cassy Joy started to sift through the noise of diet culture and realized there wasn’t much out there that made sense for her. Feeding Yourself With Food, Nutrition, & HappinessWhile pregnant with her daughter, Cassy Joy created the Cook Once Eat All Week Method and put it into the universe in hopes of helping some women who were struggling like she was. What happened next was an explosion of the theory that has now been embraced by countless women to save time, money and energy. Providing prep day instructions, nutrition information and meal planning strategies, the Cook Once Eat All Week method puts a new spin on eating leftovers that will leave you excited rather than bored and fill you and your family with the nutrients necessary to thrive. A good friend of mine who is unapologetically herself in every way, Cassy Joy is all about finding a sense of community and comradery with your fellow humans through food, nutrition, and happiness. Have you fallen in love with the Cooke Once Eat All Week Method? Share your favorite meal planning tips with us in the comments on the episode page!
On Today's Episode
Quotes“A hot dumpster fire is a great analogy, that’s really what it feels like. And then when something is in order, it is worth celebrating! And I think that sums up my view on life.” (5:12) “I did have this vision in the back of my mind of ‘what if I could turn this into this online editorial one day that helps a lot of people, where I can share my lessons learned.’ And that’s really what it became.” (8:39) “Don’t feel guilted or slide into temptation because of the ‘shoulds’ out there, I say make sure you are making a decision, an informed decision, based on what your goals are and what will actually move you there.” (14:18) “It’s just intuitive. You look at what you have got, and you combine them with leftovers from the night before. But it’s not leftovers, it’s a totally new dish.” (21:45) “I really try to pay attention when I am walking around in the world and interacting with other humans because they are real people.” (41:43)
Resources Mentioned In This ShowCook Once Eat All Week by Cassy Joy Follow Fed and Fit on Facebook | Instagram | Twitter Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 27 Oct 2020 | Using Body Language To Understand Yourself and Others Better w/ Tiff Lee | 00:43:55 | |
Did you know there are over 5000 body language moves, all of which tell a story about the person expressing the movement and the person interpreting it? By understanding how to read and use body language effectively, you can understand yourself better, build your confidence, and decode others' body language. Key Takeaways If You Want To Use Body Language To Show Up More Confidently, You Should:
Connecting To Your Body Through Body Language Tiff Lee is dedicated to helping women be seen and heard in all areas of life with the life-changing information that is body language decoding. Once you hear what Tiff has to say about body language cues, how to use body language to improve your relationships or seek out when someone is lying, and ways that you can use body language to improve your confidence, you are never going to forget it. What Can Body Language Do for You? How you present yourself through your physical body language can drastically change how you show up in the world. Body language can help you step into your confidence (even if you aren’t actually feeling that cool) and provide a way for you to connect back into your body and what you are doing. Instead of being quiet and passive, proper body language and expression can help you command the attention you deserve with ease. Decoding Others Through Body Language Understanding body language can not only give you the awareness to appear more confident; it can also help you pick up on other people's cues. While most people think about body language decoding as something out of a CSI episode, it is really just a simple tactic to help you sense when something might not be quite right. Small movements such as a shoulder shrug, hiding your hands, or an anxious ‘pacifier’ are all signs that you should tune into what someone else's body is trying to tell you. Body language's power lies in your ability to be aware of the body cues that make a person look anxious so that you can stop yourself from involuntarily showing up that way too. Have you ever considered that your subconscious body language is hindering or helping your ability to show up as your true authentic self? How do you relate to body language and body connectivity? Share which piece of Tiff’s advice you are going to implement into your daily routine with me in the comments section of the episode page.
In This Episode
Quotes “We miss out on these things because we are so busy listening that we don’t see what is going on physically.” (8:50) “These movements should be congruent with what you are saying verbally. So anytime the verbal doesn’t match the nonverbal, that is kind of your cue that something else may be going on.” (18:40) “It is really hard to try to verbally tell the truth and then have your body language match that. Because our brains don’t like to do both, they can only do one or the other.” (19:45) “When you are not feeling that confident, try to do those things. Because those small movements will register on a subconscious level to other people, and then, believe it or not, it’ll register for you too!” (26:10) “When people think of body language, the first thing they tend to think about is the lies, and the negativity, and the criminal shows, and all of that. And while it is extremely valid in those areas, it's also so important in our everyday lives.” (35:56)
Links Join the Listen To Your Body Newsletter Follow Tiff on Instagram Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 13 Nov 2018 | Why Growth Isn't All It's Cracked Up To Be w/ Paul Jarvis | 01:03:05 | |
If you are looking for a message of reassurance, motivation, and creativity, you have come to the right place. Paul Jarvis writes candidly and openly about completely changing how he lived his life and does business. Today he is sharing why he decided to bring the public along on his journey, and how to balance your life in every regard. About Paul JarvisPaul provides a universal message that applies to people no matter where you are in life. Paul talks about so much that I, and others who run their own business, will relate to in a deep way, and is a beacon for us like-minded people. By questioning why you have the need for ‘more’, calling yourself out on your bullshit and finding the true feeling of having enough, Paul encourages all of us to ‘bleed a little bit’. Whether you run a small business, are a company of one or are just tired of the hustle, Paul will remind you why you got started and how to align yourself with what brings you the most joy in your life. Learn why it's easier to build an audience when you stand for something, and how to deal with those on the other side of the line saying f*ck you. Question everything around you. But most importantly, believe that you are enough. Do you already know about Paul? What is your favourite aspect of The Sunday DIgest? Let us know in the comments on the episode page!
On Today's Episode
Quotes“I don’t want to perform in my writing, but the fact that I am sending a piece of writing to so many people and they are consuming it is a performance.” (11:29) “If you share something as yourself, like with your name and your business, like my business is me. Then it's a bit more personal right, the praise is a bit better but then the like criticism is a bit harsher. Because they are not disliking your business, they are disliking your business and your business is you.” (16:27) “I think if there was kind of one path forward then we wouldn't need to have this conversation because everybody would be on that path because that would be the one path. And I don't think that's the way business or life works. It would be so nice if and so easy if that was the case, but unfortunately it's not.” (29:18) “I would rather personally fail trying something that I want to do, than trying something that I don't want to do but want to just get to an end goal for it.” (31:04) “Growth isn’t all it’s cracked up to be, and business ideas around growth and what science and actual stories from business, they kind of tell two different stories. And it's one of those things where I’m like ‘why is nobody else talking about this’, and then I'm like, I guess I should.’” (46:07) Resources Mentioned In This ShowIt Doesn't Have to Be Crazy at Work By Jason Fried and David Heinemeier Hansson Pre-Order Company of One by Paul Jarvis Sign-up for Paul’s Newsletter Here
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 05 Jun 2018 | Why The Way We Think About Fat Is Wrong w/ Nina Teicholz | 01:02:22 | |
The rock star of nutritional health, Nina Teicholz, will be discussing how our views on fat may be wrong and why we may not be getting the whole truth about the science behind nutrition. In this episode, we will divulge the myths surrounding society's idea of health and wellness, and how to find out the truth about what you really should be eating. Since the 1960’s, the way in which our nutrition has been institutionalized has had a cloaking effect on how we think about food. Most of us have not been told the truth about which foods our bodies truly need to thrive, and Nina is here to set the record straight. Support the podcast by clicking SUBSCRIBE on your podcast app and leaving a review. I love hearing from you, especially about how the show has impacted your life. www.stupideasypaleo.com/category/podcast
About Nina Teicholz Nina is an investigative science journalist and author of The Big Fat Surprise, an international bestseller. She has been working tirelessly for over a decade to challenge science, conventional wisdom and the status quo when it comes to our nutrition. Through her book, Nina uncovers the truth behind dietary fat and seeks to find the truth behind the American nutritional system. Nina asks the hard questions about how is it that our society got everything about cholesterol and fat so wrong, and how we can begin to fix it.
In This Episode
Quotes “The reason it took me so long is that all of these ideas are so counterintuitive that it took me a really long time to actually convince myself that I was onto something that could be true.” (4:29) “People don’t have an accurate description of what is going on in nutrition science because there has been an overwhelming bias towards diets low in saturated fat and high in grains and plants, and that bias has been around for 40 or 50 years now.” (21:11) “If you were a Ph.D. Nutrition scientist your career would be over if you wrote a book like mine” (36:15) “What is this attempt to attack low carb by all these experts? I think they are threatened by another model that is really, really, different from theirs, and is supported by evidence.” (43:45)
Resources Mentioned In This Show MedScape Article by Nina Teicholz and Eric Thorn Join the Harder To Kill Challenge!
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Join the HTK Community
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| 30 Jul 2019 | Behind The Scenes Of Writing The Core 4 & How It Can Help You w/ Steph Gaudreau & Craig Zielinski | 01:06:31 | |
Today is the day, The Core 4 is officially on the shelves of your local bookstore or favorite online retailer. I am so excited about the release of my new book that I have invited my husband Z to join us today to discuss the highs and lows of writing a book, examining the programs found in The Core 4 Book and have a look to the past and the future about what is coming next. Embracing What WorksWriting a book can be filled with lots of fears and insecurities, and it is my mission to show that women can be strong in spite of our misconceptions and concerns. Through this book and this episode, I hope to walk alongside you as you stop living your restrictive lifestyle and start embracing what works for your body. I believe in setting yourself apart by persevering, moving forward and embracing your body while owning your power. The Core 4 is all about these principles, and if you would like a chance to look into the ‘making of’ process, join us on this episode and let me help facilitate you to find another way. Have you ordered your copy of The Core 4 yet? Share what you are most excited to read about in the comments on the episode page.
On Today's Episode
Quotes“This has probably been one of the biggest projects I have done in my career, my second career as a self-employed business owner and nutritional therapist and strength coach and all the things I do. But its also been one of the scariest things I think that I have done.” (13:44) “When you are in it, it's so hard to see that there is another possible way of looking at things. And it doesn't mean we don't take care of ourselves, I think that's the other thing I hear, is like ‘oh well you are just going to eat whatever the fuck you want and treat yourself like a trash can’. And its lie no, that's exactly not the point.” (33:29) “I don't at all blame anybody who is stuck in this position and thinks this is all you know because I was there too. And it's just what we are taught.” (34:00) “I wanted to plant the seed that we are so much stronger and we are capable of so much more than we give ourselves credit for.” (51:27) “Women are so powerful and strong and can continue to build strength late into life. And it is not only fun and cute to do that, it’s important for our health.” (55:03)
Resources Mentioned In This ShowNutritional Therapy Association Website
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 05 Apr 2019 | Wear the Shorts | 00:17:30 | |
Warmer weather is creeping up on the northern hemisphere and summer will be here before you know it. With it – for many women – comes the fear of showing their bodies at the gym or beach. And so, the only logical solution is to keep everything covered to make others comfortable. Body shaming happens, but that shouldn't stop you from wearing what you want. In this episode, I'm breaking down some important things to consider if and when you choose to hide your body for the comfort of others. Undoubtedly, this is a highly nuanced and layered conversation, but I'm hoping you can begin to sort through it by asking yourself some simple but important questions. In short, wear the shorts – or don't – this season, but do it because it's what you fully choose. Remember to find the show notes and other episodes on StephGaudreau.com On today's episode:
Resources from this episode:
Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast! | |||
| 17 Aug 2018 | The Leap | 00:23:44 | |
On today's episode, I'm sharing the story of why I "threw away" a twelve year long teaching career and the "safety" of a regular paycheck for the wild ride of entrepreneurship. Taking that leap was one of the scariest things I've ever done, and I had to internalize some key concepts to pull it off. Whether you're considering a career change, going back to school, ending or beginning a relationship, having kids, starting a new hobby, traveling the world or whatever it is that simultaneously freaks you out and excites you, tune into this episode. I may not have the answer for you, but I can guarantee I'll make you think. www.stupideasypaleo.com/category/podcast Mentioned in this show: Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 08 Mar 2019 | 7 Things I Wish I Knew Before Starting Jiu Jitsu | 00:31:07 | |
Two years ago, in the midst of planning a big online event with "getting outside your comfort zone" as a theme, I found myself with an interesting realization: even though I was extolling the virtues of getting outside your comfort zone, it had been a long time since I had followed that exact advice. At the risk of sounding hypocritical, I decided to look around for something to challenge me. I settled on trying a new sport, Brazilian jiu-jitsu. In this episode, I'm talking through why I joined, why I really appreciate jiu-jitsu, and what it's taught me. I'm also sharing seven things I wish I knew before I started...little lessons that I had to learn the hard way. In particular, I'm sharing some things about about Brazilian jiu-jitsu from a female perspective that may help other women who are thinking of joining. Remember to find the show notes and other episodes on StephGaudreau.com On this episode:
Resources from this episode: Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast! | |||
| 11 Dec 2018 | Learning To Adapt To Unexpected Major Life Changes w/ Theresa Larson | 01:03:33 | |
Dr. Theresa Larson is a force to be reckoned with and is on a mission to help her clients create their ‘new normal’. An IRL friend, author, and inspiring speaker, Theresa works to help people adapt to major life changes, whether good or bad, temporary or permanent, to help better cope and thrive in your new situation. About Dr. Theresa LarsonTheresa is sharing everything about her work with adaptive athletes, how she combined her passions into the job of her dreams, and why she is working to represent the strong women of the world. Advocating for nurturing the roots of your mind, how to cope with the things that happen in your life and ways to combat your invisible wounds, Theresa is helping people stop struggling and start living. If you are searching for how to overcome nightmare situations to start living your life to the fullest with a resilient mindset and capable body, this episode is for you. Theresa is spreading her empowering message for people with temporary and permanent wounds about how you can learn to slow down, think about how you move and improve your movement patterns in order to create the opportunity for healing. This episode is all about encouraging physical and mental freedom and taking ownership of your health. How does Theresa’s mission and journey inspire you and your goals? Let us know in the comments section! Trigger Warning - Please know that this episode contains mentions to miscarriage and eating disorders.
On Today's Episode
Quotes“Honestly introversion led me to what I am doing now because it is more energy giving for me, like I let go” (7:36) “You get so caught up in the work life and you lose sight of like being a real human and being compassionate towards yourself. At least I do, I have.” (18:17) “And the [adpative] athletes come in and they train, and I think honestly we get more from them than we give. Because they are just so brave, and nothing really holds them back. And they really don't sweat the small stuff.” (23:32) “With any injury there comes this mental vulnerability of, ‘okay am I ever going to be able to do x,y,z again?’ And unbeknownst to us, sometimes the way that we have thought before kind of takes over and we stop doing the things that we love… and that becomes kind of an excuse” (44:58) “Be more aware of where your mind goes, and what your body is doing. And that awareness can add life to your years, and actually years to your life probably. Just from moving a little bit more, thinking more positively, thinking about growth, which adds less stress to your day.” (58:21)
Resources Mentioned In This Show
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 12 Mar 2019 | How To Conquer Your Skin Issues w/ Jennifer Fugo | 01:04:29 | |
The first time Jennifer Fugo was on Harder to Kill Radio, she educated us on the impact gluten can have on how your whole body functions. Throughout her research, Jennifer realized that while food is a mitigating factor in how your body operates, it is not the only trigger that can be impacting your health. After struggling with eczema and skin rashes herself, the connection between skin, nutrition, and looking at your symptoms from a whole holistic point of view became the clear answer to finding solutions to chronic skin issues. About Jennifer FugoWith a new found passion to help chronic skin rash patients understand their options and find better-individualized treatment, Jennifer started Skinterrupt to open up the dialogue for improved care that really works. Today she takes the judgment out of skin issues and explains the importance of looking at your symptoms from the inside out and the outside in to finally find relief. Everything from why psoriasis is actually an autoimmune disease to reasons coconut oil may not be as good for your skin as you think is on the table, so get ready for an information-packed episode. Chronic skin issues can leave you feeling trapped, isolated and alone. Jennifer is here to make sure you know that there are others out there battling the same battle, and there are options out there to help you get better. This episode is all about giving people hope and engaging in a conversation that drives meaningful change for those struggling. Have you or someone you love been impacted by chronic skin conditions? Share with us in the comments on the episode page!
On Today's Episode
Quotes“My reason for ‘why’ is wanting to help people who are chronically suffering, and I don’t mind being the person who carries this heavy burden.” (7:45) “I just want to let this community know that I see you, and I also hear you. And I want to be that person that is connecting you with the options that your doctor is not telling you about, and hopefully, we can change the way we address these conditions.” (9:52) “It is possible to not have to just live with the concept of managing the flares, and living in a constant state of fear that one day your skin will be okay and the next it will just blow up.” (26:24) “If you are feeling alone because you have one of these conditions, and you feel like nobody is experiencing this type of isolation and loneliness and pain and discomfort, you are really not alone.” (36:06)
Resources Mentioned In This Show The Healthy Skin Show with Jennifer Fugo 4 Reasons Why Coconut Oil is Bad for Your Skin Blog Post Follow Jennifer on Facebook | Instagram | Pinterest | YouTube National Suicide Prevention Lifeline
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 03 Dec 2019 | Treating Your Mind, Body, & Soul Holistically w/ Dr. Nicole LePera | 01:00:49 | |
If you have never heard of Dr. Nicole LePera, aka The Holistic Psychologist, you are in for a treat. A trained psychologist who works to help you understand your capacity to become a self-healer, Dr. Nicole is all about treating the mind, body, and soul to address specific areas of neglect while also considering the whole. Empower You To Trust YourselfPractices such as reparenting, trauma bonding and boundary settings are on the agenda today as we dig deep into misalignments and self-consciousness to find a new way to connect. Most of us know that health is not black and white, and it takes a holistic approach like that of Dr. Nicole to understand yourself in all three dimensions to heal your symptoms and stop your internal misalignment. If you are looking to teach yourself how to react in a new way, stop your psychological and physiological symptoms or navigate boundary-setting without critiquing yourself, Dr. Nicole is the expert for you. A believer in the importance of objectivity, self-consciousness, and self-exploration, Dr. Nicole is determined to empower each human to trust themselves and what works for them. An episode filled with real-talk and practical ways to begin to heal, Dr. Nicole is here to teach you about your body and soul to start living life as the person you want to be. Have you ever considered your challenges and symptoms to be impactful in three different dimensions? Share what you loved about Dr. Nicole’s perspective in the comments on the episode page.
In This Episode
Quotes “Seeking for the underlying cause of whatever symptom it is that we are struggling within our life. Because I am of the belief that there is something deeper down.” (17:43) “Becoming conscious, becoming self-observational, watching ourselves throughout the day to identify then the areas where change would behoove us. For some of us, that is in our lifestyle, for me, I know it was.” (23:49) “Without consciousness, change, doing things differently, does not become possible.” (24:50) “As an adult, as far as I see it, while it was not our responsibility when we needed people to help us while we were children, as an adult it is now our responsibility to teach ourselves a new way.” (36:04) “The bottom line here is, when we define limits, it is for us. For us to continue to navigate these changes, continue to keep these changes as part of our life. And what it might mean is for us to start showing up differently before the others around us change.” (42:59) “Our energy and how we feel in our relationships can give us invaluable information.” (56:09)
Links The Holistic Psychologist Website The Holistic Psychologist Linktree Follow Dr. Nicole on Instagram | YouTube Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 29 Sep 2020 | How to Practice Body Respect (Intuitive Eating Principle 8) | 00:31:24 | |
Have you ever been told to embrace self-love, when it seems like the most impossible thing in the world? The idea of self-love can lead to the cognitive dissonance that results in many of us giving up on our goals altogether. Instead of feeling ashamed at not being able to love your body, I argue that body respect and body neutrality are much more attainable and positive goals. Key Takeaways If You Want To Learn How To Respect Your Body You Have Too:
Why Self Love Is the Wrong End Goal The concept of loving yourself is a wonderful idea. But for those of us who have come from or are currently in a state where we hate our bodies because we are stuck in the cycle and influence of diet culture, we blame ourselves and the concept of love feels incredibly foreign. You Deserve To Be Taken Care of as You Are Right Now No matter what society, influencers, and diet culture have taught you to believe, you deserve to be taken care of as you are right now. You deserve the same basic care, basic nourishment, and basic dignity that some people provide more of to their pets than they do to themselves. Get some clothes that fit, stop staring at the scale, and believe that you are worthy of love, respect, and care even if you don’t love yourself as you currently right now. The Problem With Body Comparing Comparing your body, whether it is to a past version of you or to someone else, can only do harm. While respecting the current state of your body isn’t always easy because of the messages sent to us by diet culture, it is only by rejecting the notion that smaller bodies equal better bodies that you can start to appreciate how your body is serving you. Next time you are in a conversation that results in people comparing or shaming other people’s bodies that are nobodies business, I challenge you to remove yourself or stop that conversation in its tracks. While it can be hard to muster up the courage, I promise you will feel better for it. Are you ready to replace self-love with body respect and start treating your body with the dignity and care it deserves? You can do this, I promise. Let me know your thoughts about Intuitive Eating Principle 8 in the comments on the episode page.
In This Episode
Quotes “Intuitive Eating is not a new concept, it has been around for a long time. And humans are innately intuitive eaters so this isn’t just some other diet.’ (2:58) “I wish that the idea of body neutrality and body respect was in my lexicon, was something I had learned about, even back then. Because I think it would have been a much faster stepping stone to get to the point where I was more comfortable with my body.” (8:45) “We don’t want to make wellness another set of boxes to tick, but really making it fit for your life and doing the best you can right now. So maybe that means talking to somebody about your struggles, maybe that means getting out and moving your body in a way that feels really good for you. But coming back to basic care and dignity.” (15:41) “You deserve to be taken care of and you deserve to care for yourself right now.” (16:56) “The more we stop this constant body comparison, the easier it is for us to respect our bodies.” (27:27)
Links Join the Listen To Your Body Newsletter LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) LTYB 292: Make Peace With Food (Intuitive Eating Principle #3) LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4) LTYB 296: 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5) LTYB 297: 3 Ways to Honor Your Body’s Fullness (Intuitive Eating Principle 6) LYTB 300: 4 Questions to Ask About Emotional Eating (Intuitive Eating Principle 7) Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 03 Apr 2018 | Women's Strength Coalition with Shannon Kim Wagner | 00:57:52 | |
The Women's Strength Coalition is changing the way barbells meets a social cause. Founder Shannon Kim Wagner talks about why she created this unique organization in this episode of Harder to Kill Radio. Support the podcast by clicking SUBSCRIBE on Apple Podcasts (iTunes) and leaving a review. I love hearing from you, especially about how the show has impacted your life. www.stupideasypaleo.com/podcast | |||
| 11 Jan 2019 | The Pulse | 00:29:29 | |
It's no secret that on the Fierce Love Friday edition of this podcast, I often talk (and rant) about issues facing my community around health and wellness. But today, I'm taking a slightly different approach and pulling back the curtain on what went well – and didn't – in 2018, plus taking a look at what's to come this year and considering the bottom line. I was inspired to record this show based on Paul Jarvis's weekly dispatch email. Transparency is something that's often lacking in the world of online business. Yet I believe that through sharing the good as well as the challenges, we can more easily see each other's humanity and realize that we aren't alone. My hope is that this episode will inspire you to sit down and take your own pulse. Remember to find the show notes and other episodes on StephGaudreau.com On this episode:
Resources from this episode:
Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast! | |||
| 11 Oct 2022 | Why Athletic Women Should Toss the Bathroom Scale | 00:41:23 | |
Women are starting to fuel better, lift heavier, recover smarter; they have fewer aches and pains, but yet we still collectively place huge importance on the number we see on the bathroom scale. This can be problematic for women athletes, as that number is not an accurate representation of the gains you are working towards. Key TakeawaysIf You Want to Change Your Relationship with the Bathroom Scale, You Should:
The Power of the ScaleThe bathroom scale has a collective power over many of us when it comes to being an athletic woman who wants to train and be strong. We can make an entire list of things that have been improving since we started training, but if the scale isn't going down, we have been conditioned to think it is not successful. But the truth is, there are so many gains we get from taking care of ourselves that have nothing to do with counting calories, eating less and moving more, or weighing ourselves every day. The scale can get in the way of your ability to feel at ease with things and fully embrace your identity as an athletic woman. Focusing on What Matters Weighing yourself less, removing the scale from your environment, and keeping things in perspective when it comes to gaining muscle mass and bone strength are all ways that you can work on your health rather than the number on the scale. This is not just an aesthetics game anymore; we need to move past being ‘toned’ or ‘skinny’ and focus on what really matters. When you are fueling yourself better, lifting heavier, and recovering smarter, you begin to have more energy, see more muscle definition and size, see improvements in your recovery and your energy, and so much more. These habits might not lower our body weight to what society idealizes, but they will help you stay strong and healthy for as long as possible. How does the bathroom scale factor into your relationship with your body, your weight, and your training? Share your thoughts with me in the comments on the episode page. In This Episode
Quotes“I want to help you move past the bathroom scale as having so much power over you as a woman athlete.” (2:21) “Especially as athletic women, who constantly have the message drilled into us that we need to just eat less and move more, eat less and move more, we deserve a little bit more of a sophisticated conversation than that.” (13:33) “There can be a lot of reasons why we still continue to put so much emphasis and importance on the scale, even when everything else is better!” (26:06) “As an athletic woman, relying on weighing yourself less as a metric of your strength, as a metric of your improvements in the way that you are taking care of yourself and the things that you are prioritizing, is a smart way to move eventually.” (30:01) “There are lots of different things that you can think about, instead of just keeping track of your body weight on the scale.” (39:36) Featured on the ShowApply for the Group Strength Nutrition Unlocked Program Here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the PodcastGet 20% off Legion Supplements with code STEPH Rate and review on Apple Podcasts Related EpisodesLTYB 314: How To Set Health Goals Beyond the Scale with Steph Dodier LTYB 350: Are You Eating Enough? Low Energy Availability in Sport FYS 373: The Problem with Tiny Pink Dumbells with Nikki Naab-Levy | |||
| 19 Dec 2017 | How to Be a Fitness Generalist with Pat Flynn | 00:55:42 | |
Strength coach Pat Flynn lets us in on why being a fitness generalist is the key to lifelong strength and balance. | |||
| 06 Dec 2022 | 3 Ways to Increase Your Metabolism as an Athlete | 00:27:32 | |
One thing I hear women athletes over 40 complaining about a lot is their metabolism. I promise you that your metabolism is not broken; it may just be adapting in a downward direction based on the inputs you are putting in. While metabolism is complex, there are some simple and practical things you can start to implement today that will help you improve your metabolism as an athletic woman over 40. If You Want to Increase Your Metabolism as an Athlete, You Should:
The Success Trifecta The amount of energy going into your system versus what is going out, or your energy flux, is something we have discussed a lot on this podcast. Maintaining a higher energy flux is a key factor in the successful trifecta of training hard, having enough energy, and providing your body with what it needs to succeed. Understanding how to get more adaptations out of your training by increasing your energy flux is the best way to see the positive impacts of your training that you are looking for. It doesn't take anything complicated or extreme, just a simple set of behaviors and habits that you can actually implement. Three Simple Habits for an Imposter Metabolism If you are tired from your training, bunking your workouts, or don't feel like training for weeks and weeks at a time, it is going to be hard to have the consistency that you need to have positive outcomes in your training. Increasing your energy flux over time will help you spend more energy through movement, exercise better, and improve your digestion, all while simultaneously building muscle. I wish that I knew these three positive habits that can have a huge benefit on your metabolism and so much more. The positive impacts you will see from eating more protein energy, prioritizing muscle building, and incorporating more non-exercise activity into your day, will get you back into good standing with your metabolism. How has your metabolism changed over time? Share your thoughts on my easy-to-implement metabolism habits with me in the comments on the episode page. In This Episode
Quotes “I hear so often from athletic women over 40 who are very concerned about metabolism.” (3:20) “We never want to lose muscle mass. Muscle mass is so incredibly important, and we know that muscle is an organ of longevity.” (9:21) “What are the benefits of increasing your energy flux? What that really means is slowly over time increasing the amount that you are eating, and of course, being able to expend then slightly more energy through your training.” (16:02) “These are really filed under the idea of lifestyle, nutrition and training, and things that we can do to improve our health and wellbeing and focusing on the behaviors themselves. That's what we are really trying to move the needle on here.” (18:04) “Think about how to actually put some metabolism friendly into play in your life so that you are not stressing about the metabolism, but rather you are thinking about the positive, health-promoting changes that you can make.” (25:48) Featured on the Show Join Strength Nutrition Unlocked Here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the PodcastGet 20% off Legion Supplements with code STEPH Rate and review on Apple Podcasts Related EpisodesFYS 352: Energy Flux and Fueling for Athletes with Jamie Scott FYS 353: Fueling Best Practices for Active People with Jamie Scott | |||
| 26 Oct 2018 | How to Survive the Holidays | 00:25:10 | |
Next week is the unofficial start of the holiday season with the arrival of Halloween. The last two months in the year are often the most challenging: food temptations, stressful travel, a dwindling bank account, and awkward family & social interactions can leave your willpower drained. It's common to fall into the "fuck it all" mentality and YOLO everything OR try to strictly diet through the holidays which requires massive amounts of willpower...and sometimes a rebound binge. It doesn't have to be this way. Not this year and not on my watch. In this episode, I'm sharing a mindset and set of strategies for making it through the holidays without having to dig out of a massive hole come January. Learn simple steps for creating a solid foundation that will carry you through the next two months without the need for old New Year diet routine. Mentioned on this episode: Join the Harder to Kill Club on Facebook Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 24 Aug 2018 | Setbacks | 00:21:28 | |
At some point in your health / wellness journey, shit's just gonna go wrong. Maybe it's a massive life change (good or not-so-good), you get injured, or something else unexpected pops up. How are you going to handle setbacks when they come your way? (Because they will.) The most resilient people are the ones who 1) feel their damn feelings and then 2) find opportunity in challenging circumstances. In this episode, I've got a hefty dose of real talk for anyone who wants to throw a pity party for themselves when stuff goes sideways. The questions I ask may not be comfortable, but I believe that they're essential for untangling our societal need for productivity and accomplishment from our inherent worth and goodness. www.stupideasypaleo.com/category/podcast Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 12 Dec 2023 | Muscle & Longevity | 00:19:32 | |
When you think of muscle mass in women, does your brain immediately jump to the image of ultra-muscled competitors and quote-unquote meatheads? Building muscle mass as a female athlete does not look like this image most of the time, yet women are still afraid of getting bulky. In this episode, I want to dive into what building muscle mass as a woman really looks like and the massive benefits for your overall health and longevity that can come from it. Key TakeawaysIf You Want to Get Deeper Into the Conversation Around Muscle Mass, You Should:
Muscle is More than Aesthetics For so long, the conversation around muscle mass has stopped at the aesthetic value. But the truth is, building muscle as a female athlete, especially a female athlete over 40, is about so much more than aesthetics. I want to challenge this conversation and urge you to dig deeper into the benefits that building muscle mass and getting strong can have for you. Building muscle mass can help with your insulin sensitivity, boost your bone strength, enhance your longevity and quality of life, decrease the risk of falls, improve your cognitive health and cardiovascular function, and much more. It's time for the conversation around muscle mass to focus on those things, rather than just the aesthetic value of muscle. Quality of Life Matters Longevity is one of the key benefits of building muscle mass. But I don't just mean longevity in terms of living to 120 without the functionality or independence you want in order to live your life fully. I am talking about an all-encompassing longevity that not only maintains and improves your quality of life but gives you the confidence to keep going. When it comes to muscle mass in females, the benefits are so far beyond the exterior. If you are looking for a way to preserve your freedom, gain confidence, improve your quality of life, and age in a way that makes you look and feel good, strength training is crucial to your success. Are you ready to dive deeper into muscle mass than what lies on the surface? Share your thoughts with me in the comments on the episode page. In This Episode
Quotes“When it comes down to things, we have to build muscle if we want to experience some kind of sculpting or toning or any of that.” (2:35) “The conversation, in my opinion, is lacking some of the deeper reasons why muscle plays very crucial roles in the body, and how those are associated with longevity.” (6:02) “Our capacity to move through life, to do those activities of daily living, to perform physical exercise, which is also a very clear health-promoting habit. Those are associated with better longevity and improved quality of life.” (8:57) “It is really important to lean on things like exercise, or specifically strength training or resistance training, to help us improve our insulin sensitivity. Exercise is a really important tool in your toolbox.” (13:55) “We've talked about here mobility and physical activity, the sit-to-stand test, why this matters for discussions of quality of life, overall wellbeing, independence, being able to have mobility, and complete activities of daily living as well as physical exercise.” (18:21) Featured on the ShowApply for Strength Nutrition Unlocked Here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related EpisodesFYS 416: Is Muscle Anti-Aging? FYS 406: Creatine, Bone, and Brain Health with Dr. Darren Candow
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| 29 Mar 2022 | 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago | 00:28:43 | |
When I look back at all of the unknowns or mistakes I made when I started lifting way back in 2010, it makes me shutter. My goal is to help you avoid those mistakes and provide you with the tools and information necessary to help you achieve your goals while also fueling yourself smarter, getting stronger, building muscle, and performing better. Key TakeawaysIf You Want To Start Developing Better Nutrition Habits for Your Strength Training, You Should:
I see many common mistakes in my community and my listeners, and I only wish I could turn back time and have hindsight on my side. While I can't do that for myself, it is my pleasure to be able to do that for you. Falling into the same pitfalls that I did when I was fresh at lifting is something that I want to help you avoid, which is why I choose to point out the common mistakes I see to help you be as successful in your body as possible. Setting Your Body up for Success If you have stepped up your activity level but continue to fuel your body the same, there is a good chance that your body is not happy. By shifting your mindset around what you are actively doing and how much fuel your body needs to accomplish that, you will avoid Low Energy Availability and improve your Basal Metabolic needs. By troubleshooting and changing how you are thinking about fueling your body in relativity to your activity, you will find the answers you are looking for to get out of these frustrating circumstances when it comes to strength training and nutrition. Are you ready to fuel smarter in order to build strength, energy, muscle, and perform better? Let me know what you want to hear next in the comments section of the episode page. In This Episode
Quotes “I was eating, of course, but I really wasn’t mindful of how much energy I was expending through my training. Which was a lot.” (5:22) “You sort of have to understand how these things can morph and then when supported by the community at large, especially when there is not a lot of context involved.” (12:07) “Once women are in the menopause transition, and there is lower estrogen, it is harder to build muscle for a variety of reasons and if we are not eating enough food overall… one of the things that happen is we start to lose muscle tissue.” (15:34) “You are going to perform a lot better in your training if you put more in your system than just coffee.” (21:24) “Not every tool is a good idea for you, and this is where being discerning is really, really important.” (26:20) Featured on the ShowJoin the Strength Nutrition Unlocked Group Coaching Program Here Check out the full show notes here!
I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes | |||
| 21 Jun 2022 | Protein Intake and Preventing Muscle Loss w/ Victoria LaFont | 01:04:52 | |
If there is one macronutrient that I receive pushback on, it’s protein. That is because it can be hard to increase your protein intake, but that doesn't mean it is without merit to do. If you want to feel good in your body and go throughout the day feeling strong and capable, you need protein, and that's a fact. Key TakeawaysIf You Want to Enjoy the Benefits of Protein, You Should:
The Power of Protein with Victoria LaFontVictoria LaFont is an opera singer turned scientist. Her nutrition-focused copywriting and coaching have helped hundreds of clinicians go from burnout to career bliss. She is a summa cum laude graduate of the University of Western States with a master’s degree in human nutrition and functional medicine and is passionate about helping women build strength through balanced nutrition and strength training. Protein is PrimaryProtein is incredibly important when it comes to preventing age-related muscle loss, overall health, and longevity. The Latin root of the word protein even means primary, as it is essential to your body's ability to build muscle and function throughout the day. Victoria is passionate about letting the research speak for itself. She has seen firsthand how eating a balanced, protein-rich diet, and lifting heavy stuff, has helped women thrive for longer and avoid sarcopenia, or age-related muscle loss. If you want to protect your muscles for as long as possible, protein is the key you have been looking for. Making Balance TrendyVictoria's hope is that one day, balance becomes trendy. Women being afraid of their bodies changing is a billion-dollar industry, and the way society projects the way a woman is supposed to look prevents us from having perspective about our own body autonomy. Don’t let protein scare you. Instead, work to understand the science, research, and benefits behind protein so that you can bring your body to a place of balance and make decisions about your health based on what is right for your body. Are you ready to embrace the power of protein? Share your thoughts on this episode with me in the comments on the episode page. In This Episode
Quotes"If we are going through those actions, we have to fuel that, or else we have detrimental outcomes. Not just in the gym but in our life." (16:09) "I want my feet to stay healthy and I want to put on as much muscle mass as possible before I hit menopause because I want to stay functional as I age." (22:21) "I hope and pray that balance becomes trendy and sexy and sells a lot of products. Because really that is what we need. And part of that balance is we have to intake enough protein for physiological function." (29:41) "Most women who are after this formula of increasing dietary protein and picking up some heavy stuff, weight gain, that's the thing you want to see on the scale, but it's so much different than what we have been taught." (48:46) "My job is to present a balanced point of view to people and support other practitioners who are doing that." (55:56) Featured on the ShowJoin the Group Strength Nutrition Unlocked Program Here Follow Victoria on Instagram Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the PodcastGet 20% off Legion Supplements with code STEPH Rate and review on Apple Podcasts Related EpisodesLTYB 352: Energy Flux and Fueling for Athletes with Jamie Scott LTYB 367: 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago | |||
| 11 Jun 2019 | Hitting That Reset Button For A Life You Love w/ Jennifer Schreckengost | 00:55:02 | |
At 40 years of age, Jennifer Schreckengost left behind her stable career, health insurance and the guarantee of many things to start living a life that she loved instead. Jennifer started a food blog, Wanderlust and Wellness, focused around promoting nut-free and paleo options, eventually switching to a more well-rounded version of nut-free, dairy-free and gluten-free. Since taking the leap Jennifer has successfully turned her brand into a full-time business and has never looked back. Health + FreedomToday Jennifer is passionate about helping other women realize that they too can take whatever steps necessary to change your life into something you love at any age. On this episode, Jennifer explores precise tools you can use to hit the reset button on your life at any stage, ways to get out of your own way, and tips for business and life to accomplish whatever you want to do. By creating a community where women feel safe to explore the visions of the life that they have always dreamed of while promoting healthy and positive ideas, Jennifer is spreading the mantra of ‘eat well, live well and explore often’. Are you ready to solidify your ‘why’, take the leap to business ownership or just learn the steps necessary to start living a life you love? Share what your biggest takeaway from Jennifer’s wisdom was in the comments on the episode page.
On Today's Episode
Quotes“Patience and persistence and consistency, those are three words I have written on my board because that is probably the biggest lesson I have learned is it's not going to happen overnight, it’s a slow gain.” (16:17) “My goal was always to be able to do my blog full time and leave that full-time job, and my deep down vision, my ‘why’, was to create a life that I love, to live my best life, as cliche as that sounds, and to help other people see that they could do that too.” (18:10) “To me, that sacrifice was worth it because I knew that in order for me to take that final leap into creating that life, that vision that I had, I needed to make that big jump and sacrifice and so that's what I did.” (32:58) “What I want to show women is that you can make that transition, you can make that career change, you can make that lifestyle change. Whatever it is, at any age, even if it's at 40 because that's exactly what I did.” (39:10)
Resources Mentioned In This ShowWanderlust and Wellness Website Follow Wanderlust and Wellness on Facebook | Instagram | Pinterest The Wanderlust and Wellness Podcast by Jennifer Schreckengost Pre-Order The Core 4 The Book Here
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 26 Feb 2019 | Quit Your Way To The Top w/ Lynn Marie Morski | 01:01:35 | |
So many times our feelings of unhappiness come from a place of feeling stuck. Whether it is your relationship, job, city, or something else, feeling like you are settling can have a major impact on your overall quality of life. Lynn Marie Morski recognized this gaping hole in society and decided to take her ability to stop what isn't serving her to the masses. About Lynn Marie MorskiLynn is changing how we think about quitting. By viewing quitting as something that we can use as a strategic tool, we can get away from those things that are no longer serving us. She is passionate about giving people permission to get out of those situations of feeling stuck and has developed easy to follow protocols to help you find what you are passionate about. This episode is all about destigmatizing quitting, getting rid of the ‘should’ in your head, and finding a strategic quitting process to help you get the most out of life. Lynn is providing a step by step tool kit for how to quit productively and hopes to empower and enlighten those who just need to start embracing quitting. Do you need to start quitting things more often? Let us know in the comments on the episode page!
On Today's Episode
Quotes“I felt like quitting is kind of my superpower and I wanted to pass that on to others” (10:53) “Quitting is a drug when it is done right let me tell you” (24:26) “My credo is freedom in all aspects of my life. And to have any area where there are ‘shoulds’ and a hierarchy is so out of line with that” (25:08) “In today's society, people are going to think about anything you do for such a short period of time that it is not even worth going into your decision-making process” (40:10) “You don't have to search for your passion, just do you and your calling may just find you” (55:35)
Resources Mentioned In This Show Quitting By Design by Lynn Marie Morski Follow Lynn on Facebook | Instagram | Twitter
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 31 Aug 2018 | Shift | 00:23:56 | |
Shifting, moving to something new in life, can be one of those freaky-ass moments where you feel like the earth is going to fall out from beneath your feet. You may not want to stay, but going can seem just as scary. When you stay focused on the negative "what ifs", you close off other possibilities for growth and expansion. In this episode, I'm sharing some personal details about why my business is shifting, why I've decided to rebrand, and some of the fears I've had to tackle as I approach this shift. Make no mistake, I'm excited, but I'm also human. You'll walk away with some food for your own journey through life. www.stupideasypaleo.com/category/podcast Mentioned on this episode: Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 19 Oct 2018 | Goodbye FOMO, Hello JOMO | 00:22:57 | |
FOMO, the Fear of Missing Out, is stronger than ever these days thanks to social media and the ever-looming anxiety that there's more, better, different things we could be doing with our time. But the overwhelm from FOMO isn't doing us any favors. Thankfully, there's another way. In this episode, I dive into the concept of JOMO, the JOY of Missing Out, and why it's just as viable as its evil older sibling FOMO. You'll learn about the connection between JOMO, values, self-care, boundaries, slow living, and presence. It ain't easy, but with a shift in mindset, you'll learn to relish the idea of JOMO. Mentioned on this episode: Ep 86 | Self-Care with Sarah Fragoso Join the Harder to Kill Club on Facebook Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 10 Jul 2018 | The No BS Relationship Advice You Need To Hear w/ Mark Groves | 01:13:45 | |
There is a line between self-love and being selfish, and today’s guest, Mark Groves believes that by transitioning your mindset from ‘I have to fit in’ to ‘I am me’, you can start to make the world react to you, instead of you reacting to it. Stressing the importance of communicating your truth, celebrating who you are, and not letting others dictate if your emotions are valid, Mark’s methodology is inspirational and refreshing. Support the podcast by clicking SUBSCRIBE on your podcast app and leaving a review. I love hearing from you, especially about how the show has impacted your life. www.stupideasypaleo.com/category/podcast
About Mark GrovesMark is a Human Connection Specialist, and no question is off limits today as we dive deep into interpersonal relationships. Mark delivers no BS relationship advice and helps his clients understand the relationships in their lives through a deeper understanding of themselves. Mark holds nothing back as we discuss everything from ways you are subconsciously putting yourself last, how we can find ourselves become interdependent, and learning to communicate more considerately. Are you ready to wake up and take your self-worth back into your own hands? By renegotiating the relationships in our lives, we can begin to be motivated by our own ability to understand. Let us know your thoughts on Mark’s tough love and empowerment in the comments on the show notes page!
On Today’s Episode
Quotes“There is a line there where you can be so independent that you are not available to love. And the dance really of life is figuring out how to do you both be committed to or integrated in a relationship with another and maintain who you are.” (9:44) “You have to lose yourself to find yourself, you have to experience what is not you to know what is you. And in the human experience that is such a beautiful adventure and you sort of wake up to the juiciness of life, the extremes of feelings.” (13:14) “It's a delicate dance of negotiation and communication, and i think the real key to it is, invite the people to join you, but don't abandon yourself to meet them. Don't shrink yourself to be with someone else… instead say ‘I will continue to rise and be my best self, will you join me?’” (39:40) “There are no negative feelings, they are just feelings! And they are information. And information provides you with opportunity. And if you're not fucking listening you’re going to hurt. And then you are going to take a pill to numb the hurt or eat a lot of sugar or be sedentary or stay in shitty relationships or fuck around in jobs you hate, because that will be the familiar and growth is always scary. Just like losing people is scary, just like not knowing what the fuck is going to happen is scary. But sometimes knowing what's going to happen really hurts too.” (57:41) Resources Mentioned In This ShowFollow Mark on Facebook | YouTube | Google+ | Twitter | Instagram | Pinterest Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 21 Feb 2023 | Should Protein Be Spread Throughout the Day? | 00:40:16 | |
By now, you have probably heard me talking about the importance of protein intake, especially for female athletes over 40. But it is much more nuanced than just hitting your protein numbers. Spreading your protein intake throughout the day will help you trigger protein synthesis and avoid operating in a state of protein breakdown. If You Want to Spread Your Protein Out Throughout the Day, You Should:
Why Balanced Protein Intake Matters
When it comes to triggering the process of muscle protein synthesis, ending with a positive muscle protein balance, or being in an anabolic building state, how you spread out your protein throughout the day does really matter.
When there is not enough energy available to your body, the overall net balance of your system is shifted towards protein breakdown and puts you in a negative balance state. As female athletes over 40, we are already more susceptible to struggling with losing muscle mass over time, which is why it is key to align our fueling, nutrition, and training for optimal results.
Putting Knowledge Into Action
Understanding the science behind this matters, but it is also equally important to know how to navigate all of this information. I want to help you think about your own daily habits and patterns so that you can make the changes in real life, which is not always so easy to do.
The point is not to be perfect or to be stressed out about every single gram of protein. I understand the technical pieces, performance nutrition pieces, and mindset pieces around eating more, fueling differently, and rethinking the way you view your training and nutrition. My goal is to equip you with the knowledge and know-how to implement these systems into your life and build habits and processes around them.
Are you ready to rethink the way you view protein intake and include more opportunities in your daily life to get your muscle synthesis going? Share your thoughts with me in the comments on the episode page.
In This Episode
Quotes
“It is important that we understand, especially as women over 40, that we need to strength training, and we need to eat enough, particularly enough protein so that we keep ourselves in as much of a positive protein state or an anabolic state as possible.” (9:12)
“When it comes to the muscle protein synthesis process, we really need to think about getting enough of a very specific and very special amino acid.” (13:40)
“Protein distribution here is a close second to total protein in terms of how important it is when it comes to protein energy balance.” (17:39)
“This isn't just about vanity muscles yall. Okay, it's like cool to feel strong and badass and lift heavy shit and have muscles and flex your biceps, that's all great. But it's also about the quality of life, independence, longevity, metabolism, metabolic health; this is so so critical.” (21:42)
“The best time to make a change, if it wasn't 10 years ago, if it wasn't six months ago, the best time to make change is now.” (33:08)
Featured on the Show
Apply for Strength Nutrition Unlocked Here
International Society of Sports Nutrition Find the full show notes here
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
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FYS 393: 3 Ways to Increase Your Metabolism as an Athlete
FYS 394: Within-Day Energy Deficit
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| 18 Jun 2019 | Why You Need To Stop Focusing On Diet Fads w/ Laura Schoenfeld | 01:19:10 | |
Instead of focusing on the latest diet or exercise fad, Laura Schoenfeld wants you to figure out what works best for your body. A registered dietitian and placeholder of the most downloaded Harder To Kill episode to date, Laura is back for round two to take her nutrition expertise in a new and exciting direction. Food, Fitness, & FaithBelieve it or not, but being malnourished in the fitness space is a very common problem, and Laura is working to fix that by spreading information and knowledge. You don't have to break up with sugar to be healthy, all it takes is understanding your cravings and balancing your micronutrients, macronutrients, and calories. Learn how to stop the binge behavior that has been ingrained into your bodies functioning, understand what your body needs both physically and spiritually to achieve optimal health, start looking at your health decisions as part of your belief system, and so much more. Sugar is not the enemy, negative self-talk and self-criticism are. Laura believes in creating a positive self-image that is not based on performance but instead based on your own sense of purpose. We all want to create a meaningful life that we look back on with fond memories, and being focused or distracted by your body image is not the way to achieve that When you have a sense of purpose, you can increase your physiological resiliency and in turn create healthy habits that are as easy as autopilot. It is time to start looking at your health decisions and understanding how it relates to your belief system in order to find the most minimal way to keep your body on track. Are you ready to stop focusing so heavily on diet and nutrition and start feeding yourself spiritually? Share what you loved most about Laura's perspective in the comments on the episode page.
On Today's Episode
Quotes“Just because you are eating good quality real food, vegetables, proteins, healthy fats, all that stuff, that doesn't mean you are getting enough calories or macronutrients to meet your bodies needs.” (25:31) “There is research showing that the restriction of foods can actually trigger cravings and then bingeing on those foods later. That's not just an anecdotal thing, it is found in the research.” (40:52) “If we can switch that mindset of the typical belief that the more you do the better your results will be, I really like to switch that and say ‘what is the least I can do to get the results that I want to get’, and after that, it’s more just like bonus points if I feel like doing more.” (50:38) “Make sure that you aren't spending all of your time focused so heavily on nutrition and fitness and all that stuff. Honestly, I feel that should be a tool to help you pursue your purpose, not the purpose of your life to focus on that stuff so heavily.” (1:06:38)
Resources Mentioned In This ShowGet the Free 3-Part Video Training Series Here Download the Faith-Based Fed and Fearless Guide Here Follow Laura on Facebook | Instagram | Twitter | Pinterest Join the Fed and Fearless Society Here Pre-Order The Core 4 Book Here
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 30 Nov 2018 | Sensitive | 00:24:32 | |
Ever since childhood, I've been labeled as shy or sensitive...and it's often been used in a derogatory way. I never understood until just a couple years ago that I'm what's called a Highly Sensitive Person (HSP). HURRAH! There was finally a term to describe part of the way I experience the world. And it's not just me. It's estimated that nearly 1 in 5 people is highly sensitive. In this episode, I'm sharing about how (and when) I learned about being HSP. I'm also telling you some of the strategies I use to manage it in my day to day life, as well as some of my thoughts on why the term "sensitive" is lobbed around as an insult. My hope is two-fold: 1) if you ARE an HSP and you didn't know it, that you realize you aren't alone and 2) that you learn to see others in your life with these traits with more compassion. Remember to find the show notes and other episodes on StephGaudreau.com On this episode:
Resources from this episode: Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 1 min and leave me a rating and review on iTunes! | |||
| 19 Feb 2019 | Boosting Strength Training with Pilates w/ Trish DaCosta | 00:55:58 | |
Most of us know the importance of mobility, finding your breath and addressing all areas of your body during a workout. So what do you do when you find that you don't have the time to integrate these necessary aspects into your regular routine? Trish DaCosta recognized this gap in muscle information and created Barbell Pilates as an answer to these two complementary modalities. By combining strength training and pilates Trish has seen huge benefits to the women she trains and is helping to create more intelligent and resilient bodies. About Trish DaCostaTrish is here to break down the fundamentals of Pilates and weight lifting, help us understand why they are so beneficial to each other, and ways in which you can get back into fitness with activities that you love. Everything from the importance of the ‘two-way stretch’, to why you need to let your body recover and the necessity of noticing your breath is on the docket today as Trish schools us in the best ways to integrate Pilates and strength training. This episode is all about educating women to address control, stabilize muscles and finding out what works best for your body today. As our bodies constantly change and evolve so will our workouts, and Trish is a pioneer of listening to your body and training smarter, not harder. Have you ever combined pilates and strength training? Let us know what your results were in the comments on the episode page!
On Today's Episode
Quotes“My company is really to teach women how to train better, train smarter with weights, and also recover better using pilates” (9:43) “I think pilates just like any other exercise is going to change your body in a very positive way, but it's not going to change your body type per se” (19:14) “At the end of the day, [my clients] are coming to me to help them feel better about their bodies and they want their bodies to look a certain way, so it's not up to me to be like, no.” (30:29) “If we could just learn how to inhale and exhale completely, we would solve so many issues in our bodies just from that” (42:36) “Its really about doing things in a smarter way that makes sense for your goals but also makes sense for where you are at right now” (48:03)
Resources Mentioned In This Show Made Strong Program 40 for 40 Sale Barbell Pilates with Trish DaCosta Register for Pilates FloWOD Here
Check out the full show notes here! I'd really love it if you would take 1 min and leave us a rating and review on iTunes! | |||
| 10 Apr 2018 | Rebalance Your Hormones Naturally with Magdalena Wszelaki | 01:06:17 | |
Hormone imbalances got you feeling sluggish, tired, and moody? Learn how to rebalance your hormones naturally with food from holistic health expert Magdalena Wszelaki on this episode of Harder to Kill Radio. | |||
