When making body composition changes, it's important to have a long-term plan. This means finding behaviors you can stick to for the long haul, even when feeling discouraged. Remember that weight is not the only measure of health. Other methods to measure body composition changes don’t involve the scale. Let’s discuss. Effective Methods for Body Composition Measurement Use an in-body scan for more insight Use a measuring tape on your waist, hips, thighs, biceps, and chest See how your clothes fi...
Sep 06, 2023•30 min
Strength training is so important for your health and longevity, especially once you turn 30. But so many women are too worried about getting bulky that they don’t do any form of strength training. In this episode, I’m talking about all the long-term health benefits of strength training, the best way to start a strength routine, and the equipment you need to start today. The Benefits of Strength Training Preserves lean muscle mass Allows us to gain muscle mass, if we wish Improves insulin sensit...
Aug 30, 2023•31 min
Eating adequate protein is essential for everyone, whether you’re trying to gain muscle or lose fat. Though many people find protein confusing, and there is a lot of different information out there, it doesn’t have to be daunting to eat more protein. There are so many benefits to eating enough protein for your body. In this episode, I hope to explain why protein is important, help dispel any limiting beliefs you have, and help make protein consumption less confusing. The Benefits of Eating Adequ...
Aug 23, 2023•32 min
Weight loss medicine, like GLP-1s or Ozempic, is making headlines lately, and for good reason. They are a great tool to help those struggling with weight loss. I’m joined by Dr. Matthea Rentea, an obesity medicine specialist, to talk about weight loss medication, working with your medical team, and how this type of medication actually works. Weight Loss Medications Help By You can tell when you’ve had enough to eat You don’t constantly think about food You can implement behavior changes and stic...
Aug 16, 2023•32 min
Getting uncomfortable doesn’t have to be a negative experience. You can use those uncomfortable feelings to experience something new, push yourself, show up as your authentic self, and even experience massive growth. It’s all about having fun with getting uncomfortable and seeing what magic can happen. Key Takeaways How can you keep staying in the moment, noticing we’re uncomfortable, and choosing a solution, within reason, to push those levels? We get to decide that we’re safe in areas that we ...
Aug 09, 2023•30 min
If you’re feeling in doubt about anything in your life, I encourage you to create more space. Creating space allows you to make more authentic decisions, have more self-compassion, and have the insight to move in the best direction for you at that moment. In this episode, I’m talking all about creating space and the levels you might experience on the way there while sharing some real-life examples. The Levels of Creating Space No awareness, falling into old habits, and people-pleasing. Reacting ...
Aug 02, 2023•30 min
You can create the type of business that honors your health and your priorities. It takes hard work, determination, and a whole lot of marketing, but with effort and defining your why, it is absolutely achievable. I’m joined by business strategist, Frenchie Ferenczi, to talk about her shift into flexible well-being and how she has created, and now helps others create, a business that serves their purpose. Key Takeaways Give yourself permission to be okay with your why. It will help grow a more a...
Jul 26, 2023•31 min
This one is for my girls. It’s also for your girls. And it’s for all of us women who are navigating our way through this world. In this episode, I’m talking to my girls. I’m sharing how I’m helping them gain awareness and experience, how to learn about their thought patterns, and how to be strong, independent women. This one is also for us mothers – the past doesn’t matter. How can you connect and build awareness with your daughters? Key Takeaways It doesn’t matter how many times you’ve baked co...
Jul 19, 2023•31 min
Your muscle mass is one of the best indicators of your long-term health. There are so many long-term health benefits to building your muscles, and all it takes is eating enough protein and lifting weights. It’s never too late to start building your muscles, and the benefits are so many. In this episode, I break down the reality of the traditional scale, how to build muscle mass for your body type, and so much more. To Gain Muscle Mass, You Have To Commit To: Moving your muscles Feeding your body...
Jul 12, 2023•31 min
Self-care is something we all need to be better at doing. Self-love and support are so important, especially the older we get. I’m joined by my friend and fellow coach, Dr. Kristi Angevine, to talk about self-care through real conversations. We cover the importance of being there for your friends, how to support your friends, making friends as adults, and why boundaries are so vital. Key Takeaway If someone asks you for help or cries in front of you, you are witnessing someone’s emotional proces...
Jul 05, 2023•34 min
We feel so much pressure from all around us to fit into the neat little boxes that society thinks we should. What if I told you that you don’t need to fit in? Life will expand for you when you’re living as your authentic self. This episode is all about curating your space to honor the truth of who you are. How to Curate the Space We Are Meant to Fit Into Define who you are and how you show up Cut the ties of the things keeping you where you are Stick with the people that want to help you grow Di...
Jun 28, 2023•33 min
Feeling like you’re constantly running on empty? You’re not alone. Especially when you’re an empath, like me, it’s so easy to fall into the trap of allowing everyone access to your emotions and energy. But it doesn’t actually serve anyone, least of all you, to give yourself emotionally all the time. In this episode, I’m talking about the importance of setting emotional and energetic boundaries and how to set them in a way that serves you best. How to Get Snobby with Your Energy Evaluate where yo...
Jun 21, 2023•32 min
You can achieve optimal health in thirty minutes a day. Thirty minutes of non-negotiable time every single day can give you the space and time you need to achieve optimal health. In every area of your life. All it takes is setting a boundary and being snobby with your time. You deserve this. Thirty Minutes For Yourself Gives You More endorphins More oxytocin Decrease cortisol Decrease adrenaline You Are the Most Important Person Thirty minutes a day is all it takes to get closer to optimizing yo...
Jun 14, 2023•31 min
You can break the rules. It might feel uncomfortable and push you out of your comfort zone, but a certain level of freedom comes when you don’t listen to the rules. Rules are just your boundaries and the boundaries you have with other people. Think about your own rules – how can you break them? Some of the Rules You Can Break Work smarter, not harder You don’t have to fix the problem You can spend the holidays at home Break the Rules I was talking with my coach recently. They challenged me to ex...
Jun 07, 2023•30 min
Genetics plays a huge role in how your body looks. From determining your body type and height to your satiety levels and empathetic ability. So while your genes greatly impact your body composition, it is possible to make changes to how you eat and what you do to make it easier to reach your ideal body composition. How Genetics Impact Body Composition Somatic body type Body fat storage patterns Bone structure and height Appetite and satiety control Gene variations Genetics and Body Composition Y...
May 31, 2023•30 min
When you’re making body composition changes, it can feel like you need to cut everything you enjoy out of your diet. Things like sugar and alcohol might feel like they don’t belong. That’s not entirely true; you can still enjoy alcohol while making body composition changes. And sugar, especially natural sugar, can have its place, too, especially when it’s combined with other foods correctly. If you choose to drink alcohol Find what you enjoy drinking Get snobby with your alcohol Eliminate excess...
May 24, 2023•33 min
Body composition changes are easier for some people to make than others. However, that doesn’t mean that they’re impossible for everyone else. In this episode, I’m discussing the barriers to success when we’re trying to make a body composition change, including mental, emotional, and physical barriers. Things like our mindset, perception of time, a tendency towards emotional eating, and the blindspots in our nutrition audits. Barriers to Successful Body Composition Change Mindset Perception of T...
May 17, 2023•35 min
Strength training and cardiovascular activity don’t have to be in competition with each other. However, strength training is a more effective method to reach your optimal body composition unless you’re doing high-intensity cardio activities. Any movement is better than no movement, so it comes down to finding something you enjoy doing and building a consistent routine around it. How to Lose Visceral Fat High-Intensity Interval Training Nutrition Strength training Understand your body type Fat st...
May 10, 2023•37 min
Exactly how important is protein for our bodies? It’s absolutely essential. But how much protein are you supposed to eat every day? And what kinds of protein are the good ones? In this episode, I cover all these questions and more, including vegetarian protein options, what one serving of protein looks like, and protein’s vital role in maintaining an optimal weight. What Goes Into Your Total Daily Energy Expenditure (TDEE) BMR + Thermogenesis of food Planned exercise Unplanned exercise EPOC - po...
May 03, 2023•38 min
Physiotherapy is so much more than treating sore muscles with an ice pack. Physiotherapy looks at the body as a whole. It considers the entire person and their history, including their nutrition, exercise, and lifestyle, not just any diagnosis they have. Dr. Alex Stewart joins me to discuss physiotherapy, movement, and weight loss. Physiotherapy Looks at the Body As a Whole Nutrition Movement Recreational Activities Family Life All of Life’s Demands About Dr. Alex Stewart Alexander Stewart recei...
Apr 19, 2023•35 min
If you have had a baby, an injury, or are even just aging, there’s so much you can do to restrengthen your core and pelvic floor that nobody has told you. Rehabing these parts of your body is essential to age better and I am so excited to have spoken with one of the best experts on this on today’s episode. The most important part of healing after pregnancy and childbirth is to be proactive. There’s a lot of work that can be done before issues arise. These include: Starting to rebuild strength ri...
Apr 12, 2023•31 min
There is much information in the media right now about the impact of taking GLP-1 Agonists, a common obesity medicine, and maintaining muscle mass. In this episode, I hope to dispel some of the myths surrounding GLP-1 Agonists, explain how they help you lose weight, and explain what actually happens to your muscle mass when you stop taking this medication. The 4 Pillars of Obesity Medicine Exercise Nutrition and Protein Mindset Work with Cognitive Behavioral Therapy Medication How GLP-1 Agonists...
Apr 05, 2023•35 min
Love your body through all of the phases it will go through. Each phase is temporary, but loving and accepting your body is so necessary. If we spend all of our time hating our bodies and trying to change them, we might miss out on so many moments along the way. The journey is what matters, not the destination. Enjoy, embrace, and love your body – it’s the best thing you can do. Key Takeaways Your body has done nothing wrong. Your body is there for you to love. Your body is going to respond to t...
Mar 29, 2023•32 min
Your body will hold onto excess weight when you’re stressed. We all know that too much stress has a detrimental effect on our bodies, regardless of the type of stress or the cause of it. In this episode, I’m talking about the different types of stress, the stress scale, and some practical ways you can reduce your stress levels. How to Reduce Your Stress Levels Recognize how often you have judgemental thoughts Start acknowledging your stress level and where you want to be Set and maintain boundar...
Mar 22, 2023•35 min
Strength training is an essential component in making any kind of body composition changes. So many women fear becoming too bulky if they lift weights, but that won’t happen to your body unless you make very intentional training decisions. I’m joined by coach Becca Failla to talk about strength training, being kind to our bodies, and the nutrition and fitness hierarchies. The Fitness Hierarchy Nutrition Strength Training High-Intensity Interval Training Pure Cardio About Becca Failla Becca Faill...
Mar 15, 2023•31 min
You have 24 hours in your day. Are you spending those hours in a way that honors your goals, desires, and happiness? You get to choose how you spend your time. It’s time to reevaluate what matters most and get snobby with your time. Time Traps That Steal Your Time Social media Relationships Intrusive Thoughts All-or-None Thinking Mental, Emotional, & Physical Wellness Your Time and Your Core Desires When it comes to getting snobby with your time, it’s vital that you identify where your time ...
Mar 08, 2023•29 min
Your schedule impacts your optimal health. Are you using your time optimally? Do you find time each day to meet all the requirements for optimal health? By taking control of your schedule and applying the 3-2-1 Strategy, you’re taking steps to achieve optimal health. How to Tell If We Aren’t Scheduling for Optimal Health We are over-functioning We start resenting, and it takes us out of the moment We aren’t communicating effectively Plan Your Optimal Schedule Take some time to see where your tim...
Mar 01, 2023•32 min
Your body is always talking to you. You need to learn how to listen. In this episode, I’m talking about feeling your way toward optimal health. From learning to accept your body at any stage of your journey to using all your senses to combat body dysmorphia, it’s all about getting in touch with your intuition… and, more importantly: listening to it. How to Use Your Senses Other Than Sight What do you pay attention to? What are you smelling? How do your clothes feel right now? Are you hungry? Do ...
Feb 22, 2023•32 min
There is so much weight loss advice out there. How are you supposed to know what the right way to lose weight is? The good news? There is no one right way to lose weight. Optimal weight loss is as individual to your body as anything else. I’m joined by my friend, Dr. Siobhan Key, an obesity medicine specialist, to discuss some of our biggest weight loss pet peeves. Measure Your Progress Without the Scale Body composition Measurement Quality of Life About Siobhan Key, MD Siobhan Key, MD is a Weig...
Feb 15, 2023•34 min
If you’re trying to lose weight, one of the biggest questions I get asked is whether or not you can still drink alcohol. The short answer is that yes, you can still drink alcohol and optimally lose weight. This episode is all about unpacking the long answer, so join me in part four of this series about optimal weight loss. How to Drink Alcohol and Still Lose Weight Optimally Notice what kind of alcohol you enjoy Drink four drinks or less per week Find out when you like to drink alcohol Ask yours...
Feb 08, 2023•34 min
