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Episode 24: Navigating Self-care During The Holiday Season, Covid 19 Edition. The 7 New Holiday Rules

As we move into the holiday season, we take some time to talk about how to navigate some unique challenges this holiday season may present to you. This episode will talk about the 7 holiday rules that are more important this year than ever before including: practicing self-care, gratitude, adequate sleep, proper nutrition, regular physical …

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Episode 23: To Weigh Or Not To Weigh, That Is The Question

In this episode we spend some time today talking about the scale, the benefit of regular weigh-ins, the emotional impact of  weighing yourself may have on your well- being, how often you should weigh yourself, and shifting the focus onto behavior change for you to keep on track with your health and fitness goals.   …

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Episode 22: Eat More Plant-based Foods. It’s Good For You And The Environment!

Along my career as a dietitian, I have people who have taken this approach to eating for a variety of reasons including health, religious, environmental, and affordability concerns. I know the topic of plant-based eating can be a bit confusing, so I wanted to spend some time today talking about it, benefits of eating to …

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Episode 21: Want To Make A Lasting Change? Five Ways To Get You Started

In this episode we will talk about how to create lasting behavior change including: figuring out where are you at, finding your why, being consistent, and focusing on and reviewing your behavior. Episode Resources:  Join the Free Facebook Community Download the 3 Ways to Eat Better Workbook Want to make a lasting change? Five ways …

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Episode 20: Are You Drinking Enough Water?

In this week’s episode we talk about hydration status and determining if you are drinking enough water throughout the day. We discuss why water is important, how much you need daily, and how to increase your daily intake. Episode Resources:  Join the Free Facebook Community Download the 3 Ways to Eat Better Workbook Are you …

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Episode 19: Are You Really “Too Busy”? Let’s Find Out.

Today we are going to spend time talking about the all too popular “I’m too busy” excuse that keeps us from achieving our health, nutrition, fitness, and self-care in our journey towards Whole Health Empowerment.  We will talk about breaking down what your day really looks like to create FREE time in your day, identify …

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Episode 18: Will My Changing Hormone Levels Make Me Gain Weight? Listen in for some real talk!

In today’s episode we will be talking about that time period before menopause when we start to feel and see a noticeable change in our bodies.  During perimenopause, levels of the female hormones estrogen and progesterone start to fluctuate erratically and result in hot flashes, irregular periods, night sweats, mood changes, irritability, and fatigue.  These …

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Episode 17: Are Limiting Beliefs Sabotaging Your Health Goals?

Today we will talk about self-limiting beliefs and how they can prevent us from achieving the health goals we desperately desire to make happen. We will review what limiting beliefs are, some of the more common limiting beliefs we have, how limiting beliefs can deter our growth, and some ways to challenge these beliefs. Episode …

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Episode 16: Breaking Through the Fitness Noise! Your Common Questions Answered with Eliza Spencer

In this episode, we speak with Eliza Spencer, Certified Personal Trainer and owner of Break Thru Fitness, about the different kinds of exercise, benefits of both cardiovascular and strength training workouts, letting go of what you are currently doing to see different results, the myth of spot reduction, and post workout recovery meal options.  Eliza …

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Episode 15: Cultivating Gratitude during COVID, where do I start?

Episode 15: Cultivating Gratitude during COVID, Where do I Start?

Today, we are going to be spending time today talking about our mental health, gratitude. We will review how being grateful can help us navigate fear, loneliness, and overwhelm that I know many of you are experiencing amid this COVID epidemic. Episode Resources:  Join the Free Facebook Community Download the 3 Ways to Eat Better …

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