Progress is not linear. (Read that again!) You will make mistakes. You will revert to behaviors that don’t serve you from time to time. You will “test the waters” to the point of unraveling some of your good work. In other words, you will find yourself “misaligned” along the path to change. It happens. It is part of the process. Being misaligned is where we learn and are presented with the opportunity to REALIGN. With practice, realigning yourself gets quicker and more graceful. Yes, really. Lis...
May 25, 2019•40 min•Ep. 166
There are 4 primary practices that I teach all of my clients to ensure that they make progress towards their goals. Self-Awareness Organization Follow Through Realignment These 4 practices can be applied to any area of your life to supercharge it. If you are looking for ways to supercharge your life in any way, do not miss this episode! You can listen here: https://graceandgrit.com/podcast-165/ And, grab this month’s FREE roadmap. It highlights the main points in each episode and captures your b...
May 18, 2019•40 min•Ep. 165
Last week on the podcast we talked about the difference between using discipline as punishment vs an act of love. And this week, I am teaching you 5 ways to apply more self-discipline in your life in a way that feels simple, kind and even joy-filled. If you struggle to show up for yourself consistently, and you know that developing more self-discipline would help you do just that… do not miss this episode. You can listen here: https://graceandgrit.com/podcast-164/ Are you loving the Grace and Gr...
May 11, 2019•31 min•Ep. 164
In my opinion, there are two ways you can think about discipline, and how you choose to think about it has everything to do with your ability to use it to move your life to higher ground. What do you make discipline mean? What could you make it mean? Do you want it to be a form of punishment or a form of devotion? Do you want it to mean restriction or freedom? Do you consider it a "have to" or a "get to"? Do you apply it to your life because you "should" or because you "want to"? You get to choo...
May 04, 2019•36 min•Ep. 163
This week’s episode on the Grace & Grit Podcast is the final installment of the Self-Leadership (and why it matters to your health) theme, and I am talking about the two final pillars: self-compassion & self-discipline (aka Grace & Grit). We need BOTH grace (self-compassion) and grit (self-discipline) to live a healthy, joyous life. The hard part is embracing the quality that doesn’t come as natural to you and not misuse the one that does. As a health coach, I have seen women manipulate self-lov...
Apr 27, 2019•50 min•Ep. 162
We have covered a lot of ground on the Grace & Grit Podcast this month in regards to Self-Leadership and why it matters to your health. In the first two episodes (159 & 161) I talked about the importance of developing self-respect, and why self-awareness is so essential to self-development . You may have self-respect, you may have self-awareness, you may have a game plan for developing the parts of yourself that need developing, but if you can’t manage your time, your energy, or your mindset – y...
Apr 20, 2019•57 min•Ep. 161
This month on the podcast we are talking about what means to be self-directed along your health journey and the 6 pillars that make-up powerful self-leadership. Last week we did a deep dive into the most foundational pillar, which is self-respect and on this episode, I talk about self-awareness and self-development. Plus I dish out some tips for improving both of these areas with more ease and grace. I also interview a client of mine at the end of this episode who shares her insight on what it i...
Apr 13, 2019•49 min•Ep. 160
Some health coaches heavily focus on nutrition, others on fitness, and others on mindfulness. While the work that I do as a coach addresses all of these things in depth, the thing I am MOST passionate about teaching clients is self-leadership, because, without it, nothing else will stick for very long . In this episode of the Grace & Grit Podcast, I introduce what I believe to be the 6 pillars of powerful self-leadership , how self-leadership impacts your ability to take care of yourself and I d...
Apr 06, 2019•28 min•Ep. 159
Everywhere you turn it seems there is a new diet or exercise program being marketed to you, but how often do you see the wellness industry pushing the importance of sleep ? Sleep is the linchpin to your health , according to Matthew Walker Ph.D., who wrote the awesome book, Why We Sleep. Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. He is has been deep in the study of sleep for...
Mar 30, 2019•32 min•Ep. 158
It is fundamentally impossible to create a state of deep health without adequate recovery and I will forever be reminding my listeners, my clients and my community that the answers to improving health are often not found in doing more but doing less. In a culture that glorifies hustle, it can be really difficult to slow down and grant yourself adequate permission to rest and recover, which can dramatically affect your hormonal system. When hormones are disrupted everything feels challenging and ...
Mar 23, 2019•51 min•Ep. 157
Have you ever heard of Breast Implant Illness? If not, you are not alone. I had not heard of it either until few friends of mine publically announced their intention to have “explant” surgery after they started to suffer from inexplicable health challenges over the past few years. One such friend is Michelle Rycroft, a dedicated health coach and personal trainer who I have had the pleasure of knowing for several years. When Michelle started to share her challenges with what she believes to be br...
Mar 16, 2019•44 min•Ep. 156
In this episode, I interview a very dear friend of mine, Joana Meneses, who has built an amazing retreat business in her homeland of Portugal (in the Azores Islands, to be more specific). I went to visit her last year for some much-needed restoration myself and, not only was I restored, I was deeply touched and inspired by the place and the people that she introduced me to. Since the entire month on the Grace & Grit podcast is dedicated to the theme RESTORE, I thought it would be a great opportu...
Mar 09, 2019•49 min•Ep. 155
Negotiating recovery is a very real habit that many women have adopted in their life that has some pretty steep consequences. Protecting time in your schedule to allow your mind, body, and soul to recover should not be “optional”, you should treat it as “mandatory” if you want to feel strong, resilient and proactive. In this episode of the Grace & Grit Podcast, I share some of my thoughts on why making time to restore your mind, body, and soul is so important, why we struggle to make time for it...
Mar 02, 2019•32 min•Ep. 154
If you are creating any kind of meaningful change in your life, you will most certainly be confronted with resistance…many, many times. And when feel resistance, you can hand over the car keys, which will get you nowhere (because resistance wants you to stay exactly where you are). Or… You can use the fact that you are in the arena with resistance as an opportunity to flex your resilience muscle , which allows you to move forward with the change that you were so intent on making. In this episode...
Feb 23, 2019•32 min•Ep. 153
I am so honored to have Steph Gaudreau back on the Grace & Grit Podcast to expand the conversation around “ Embracing Resistance ”, which is the theme on the podcast this month. I have watched Steph’s business and message spread like wildfire over the past few years, and I know that the growth she has experienced has not come without a fair share of challenges. In this episode, Steph graciously shares what it took for her to move through resistance along the path to growth, how she gave herself ...
Feb 16, 2019•53 min•Ep. 152
Resistance is how we fortify our muscle, our bone, and even our brain tissue. Learning how to embrace resistance is also how we learn to expand our lives. Resistance, both emotional and physical, can literally forge us into more capable and resilient human beings IF we are willing to lean into it rather than making a habit of retreating from it. In this episode, I have the honor of interviewing strength coach and fellow podcaster Nikki Naab-Levy and we discuss all things “resistance”, including:...
Feb 09, 2019•53 min•Ep. 151
In order to improve your life, one thing is for certain, you are going to have to do some things differently than you have in the past, which will feel challenging. And, where there is challenge, there is resistance. What if you could use resistance to enhance your life rather than deplete it? What if you see resistance as something that lights the way, rather than something that prevents you from moving forward? Well, you can and you should. In this episode of the Grace & Grit Podcast, I will t...
Feb 02, 2019•27 min•Ep. 150
In this final episode of the theme “ Ready, Set, Grow ” on the Grace & Grit Podcast, I talk about a few of the biggest obstacles standing in the way of women showing up for themselves to “do the work” required to improve their health story. I also provide some suggestions for how to conquer each one. These are the specific obstacles I address: Not believing that it is possible to improve health. Chasing results rather than looking for ways to fall in love with the work. Making a habit out of neg...
Jan 26, 2019•38 min•Ep. 149
I am a big believer that deep health is born out of the willingness to get to know yourself better; understanding why you do things that don’t really serve you and why you don’t do things that are in line with what you say you want for your life. To improve your health, you must be willing to ask yourself some hard questions and honor the answers that you uncover. Today’s episode introduces questions I have learned to ask myself often and much to move my life in a healthier direction. Check it o...
Jan 19, 2019•34 min•Ep. 148
Change is challenging, to say the least. Which is why a lot of people fail to improve their life to the degree that they want to. Most people are living over scheduled lives, barely keeping their head above water and, therefore, reacting to the world around them with old behaviors that are seared into their brain. Reaction is rooted in habit (things you have practiced for years), so if you want to improve your life, you will need to make a conscious choice to respond differently to the world aro...
Jan 12, 2019•40 min•Ep. 147
I love to read and there are a handful of authors that have greatly influenced the work that I do as a health coach. So, today on the Grace & Grit Podcast I share with you a few of the lesson I have reaped from some of my favorite books over the past several years. They are all heavily based on how change actually happens and what it really takes to create sustainable change. If you could use a little inspiration this year to dig a little deeper so you can rise a little higher in your life… don’...
Jan 05, 2019•39 min•Ep. 146
I have been helping women rewrite their health stories now for over 20 years, and I have learned a few things along the way about what it really takes to create sustainable change. It has nothing to do with the latest diet craze (or any diet for that matter). It has nothing to do with superfoods or exercise protocols. What it takes to create sustainable change has everything to do with how you are thinking about your process, your worth, your challenges and even your failures. Your success with ...
Dec 29, 2018•37 min•Ep. 145
We have been doing a deep dive into the topic, “ The Practice of Joyful Living ”, all month. Which, is super timely considering that there is a heightened spirit of joy in the air around the holiday season. What if we could maintain some of the joyful living magic that we find during the holiday season, throughout the rest of the year? What if pursuing more joyful living practices were just as important to our health as the food we eat and the exercise we do? I, for one, believe it is. Which is ...
Dec 22, 2018•41 min•Ep. 144
We have been doing a deep dive all month long into the topic “ The Practice of Joyful Living ” and in today’s episode, I share 5 ways I am committed to deepening my own joyful living practice in 2019, which includes: Creating negative space in my schedule. Cultivating more opportunities for connection. Leaning deeper into the practice of letting go. Granting myself permission to evolve. Looking for reasons to be joyful in ALL situations. Have a listen and share your thoughts! Click here to learn...
Dec 15, 2018•39 min•Ep. 143
My guest today, Dr. Jennifer Guttman, believes that happiness is a fleeting emotion, an endorphin rush, a chemical high, and that our culture’s current obsession with “happiness” is causing suffering. Dr. Guttman teaches that while sustainable happiness isn’t a realistic goal, satisfaction can be achieved. To hear more about what Dr. Guttman refers to as “Sustainable Life Satisfaction” check out this episode of the Grace & Grit Podcast. Click here to learn more and LISTEN NOW! >>Are you loving t...
Dec 08, 2018•55 min•Ep. 142
Joy is an approach to life, an attitude, a choice of which SO MANY benefits are a bi-product of! In this episode of the Grace & Grit Podcast I talk about: the difference between joy and happiness why joy is such a difficult practice for us to maintain how we sabotage it when it shows up the ways we try to seek out joy that end up depleting us the ways we can bring more joy into our life Click here to learn more and LISTEN NOW! >Are you loving the Grace & Grit Podcast? Help us keep the mic on ! T...
Dec 01, 2018•36 min•Ep. 141
Improving your health is a healing process and while the wellness industry talks a lot about lifestyle behaviors that can help to accelerate the healing process like nutrition, exercise, recovery etc., we aren’t hearing enough about the healing power of things like gratitude, compassion, and forgiveness. Studies have found that the act of forgiveness can reap huge rewards for your health , lowering the risk of heart attack; improving cholesterol levels and sleep, improve immunity; and reducing p...
Nov 24, 2018•31 min•Ep. 140
While you most certainly cannot hate or abuse your way into a state of better health, you CAN appreciate your way there. I have long believed, and research certainly supports, that gratitude is the gateway to a healthier and more fulfilling life , and in this episode of the Grace & Grit Podcast, I talk about why we struggle to be grateful more often and what we can do to build a more robust gratitude muscle. Click here to learn more and LISTEN NOW! >>Are you loving the Grace & Grit Podcast? Help...
Nov 17, 2018•36 min•Ep. 139
Maybe you don’t have children, but you were once a child. And as a child, you likely had someone in your life who helped you to set boundaries, make healthy decisions and instill in you the importance of love and respect. Somewhere along the line of the aging process, you declared yourself an adult and no longer in need of parenting. As an adult, you do still need parenting, it is just now, that responsibility becomes yours. In this episode of the Grace & Grit Podcast, I talk about the importanc...
Nov 10, 2018•40 min•Ep. 138
Just because you have always done something a certain way does not mean you have to keep doing it that way. In fact, if what you are doing is depleting you, it is high time you consider changing it. And this is certainly the case with the holiday season for many women. Many women end up feeling exhausted, sick and a little resentful at the end of the holiday season because, yet again, they committed to too much and failed to preserve any time or energy for themselves. In this episode of the Grac...
Nov 03, 2018•24 min•Ep. 137
