In this episode I had the pleasure of being a guest on the Awakening Aphrodite Podcast with Amy Fournier. I shared insights from my new book, "Finally Thriving", due to come out Feb 15th 2022. Many thanks to Amy for allowing me to repurpose her recording.
EP 112: Fit, Grounded & Healthy With Penelope Lane
Penelope Lane is a 62 year old woman who’s lived the ups and downs of physical and mental health issues. This life experience and her background as a Clinical Psychologist, Personal Trainer and Mindfulness Teacher has guided her to develop a unique program that integrates exercise, mindfulness and self-compassion in one program.
Connect with Penelope here:
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EP75: Creating Accountability In Your Fitness Practice
I think accountability, the act of being responsible for self, is a practice and depending on where we start and how well we know ourselves, it’s a process.
According to Brene Brown accountability is connected to courage. She explains since accountability opposes blame, we can see how not having accountability can keep us in a victimhood state of mind. One that paralyzes us and keeps us in shame without being able to move forward and find resolution.
I’ve gone through this myself and with many of my clients. Accountability is hard and most of the time we need someone to walk us through it if we’re not sure where to start.
The most uncomfortable part is finding the courage to be honest with yourself about what is or isn’t working. I’ve been in denial about what’s not working more times than I can count. Sometimes it takes a little push from the people who care about me most, but when I can be honest with myself and begin to take steps toward what could work, I find my life shifts into alignment.
When you stop hustling and guessing you can begin to make decisions that are based on your values. When you give yourself space to slow down and to reflect then you’re better able to make decisions from a place of awareness rather than not.
Coming from this place of awareness is incredibly helpful in shaping a foundational plan that’s based on your values (not someone else’s)
You no longer have to guess, self criticize or get frustrated because things aren’t working. Instead you come from a place of knowing what works and what doesn’t so that you can start moving toward your goal.
But you’ll never know this unless you look at what you’re doing first.
You most likely will make mistakes, but it’s a learning process. If we can avoid attaching ourselves to the shame of messing up and instead realize that messing up is part of the process of learning, our experience can be way more impactful.
Moving forward with courage instead of shame and blame is the first step in holding yourself accountable and trusting yourself again.
Accountability tools for Success
You don’t even have to participate in extreme dieting tactics if you don’t want to. All you have to do is become aware of how much you take in in relation to how much you move. It’s that simple.
Some people are not taking in enough and some are taking in too much without getting enough movement to offset the calorie intake. Some people are eating too much in one sitting and could benefit from splitting the bigger meals up and spreading them out throughout the day.
What these tools will help you see:
Your macronutrients ratios and discover what works best
What vitamins and minerals you’re getting and which ones you may not be getting enough of.
Your food patterns - if you’re eating too much in one sitting or not eating enough.
If you’re eating low quality foods you’ll quickly discover that you’ll not be satisfied with your normal calorie intake.
Tools I Use:
Cronometer - A food logging app. It tracks calorie intake and compares it to how much movement you’re getting each day. This app helps you discover how much you’re taking in comparing to how much you’re expending. Cronometer integrates with Fitbit and offers a paid option of splitting your meals so you can see how much you are eating at each meal. I find this to be incredibly helpful to know.
Fitbit - tracks; hours of sleep, gives you your weekly average weight, daily water intake and movement
Note: If your goal is to lose weight, You want to take your weight everyday first thing in the morning with the same scale. Then take the weekly average. That way you will see a true measure of weight rather than the day to day fluctuation (because you will fluctuate depending on the time of day and where you are in your cycle)
Temp and pulse - Use your temperature and pulse readings to find out how your metabolism is functioning and responding to changes you are making.
Mood - Your mood will always give you an indication of how your physiology is working. It will also tell you if you’re not getting enough energy or if you have tons of energy.
If you want to learn more about how I teach my clients to build a foundation of fitness and nutrition so they can live the life they love in the body they love contact me today for a free 30 minute consultation.
EP69: Build The Body You Love With Kitty Blomfield
Kitty Blomfield is a director at Nustrength Personal Training based in Brisbane Australia. She also has the Nustrength Youtube Channel with a series of different shows geared toward food prep, nutrition education and inspiring testimonials. She's passionate about empowering people through the right nutrition and strength training.
For many years Kitty struggled with body image and was your typical over-exerciser and under-eater. Her weight would yo-yo, she lacked energy, slept poorly, and suffered from terrible binge eating. It was so bad that she'd train six days a week for up to two and a half hours a day and would eat a low calorie and low carb diet.
In 2014 Kitty was introduced to the work of Doctor Ray Peat, Emma Sgourakis (The Nutrition Coach), Dodie Anderson and Rob Turner. Their research challenged her entire belief system around what constitutes ‘true health and fitness’. Since then, she's never looked back.
Kitty now only trains three days a week and does very little cardio apart from the occasional walk in the sun. She follows a structured and measured training program and eats to fuel her body now as opposed to depriving her body the way she used to.
As a result Kitty is the strongest she's ever been and she's in the best shape of her life but most importantly she feels the best she's ever felt. In 2015 Kitty competed in her first powerlifting competition and broke the GPC record for deadlifting in the under 75kg weight class. In March 2016 she competed at ProRaw8 and won the female deadlift only competition with a deadlift of 207.5kgs at 71.5kgs body weight.
She believes that if you want to be in the best shape of your life you need to love the process. If you focus on getting stronger in the gym, tracking and measuring your training and nutrition and nourish your body with the right food the physique will look after itself.
According to Kitty, there's something extremely empowering about being a strong female, she wants to help you become the healthiest, happiest and strongest version of yourself in and out of the gym.
Connect with Kitty at:
Website: https://nustrength.com.au/
Win At Life Program: https://nustrength.com.au/products/online-monthly-training-and-nutrition/
Facebook: https://www.facebook.com/sugarandstrength/
Instagram: https://www.instagram.com/kittyblomfieldsugarandstrength/
Youtube: https://www.youtube.com/channel/UCtqNJLaKonF43Va4Yv3zlDw
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LION'S MANE TURMERIC GOLDEN MILK LATTE
This is full of anti-inflammatory properties from turmeric, along with ginger and of course Lion's Mane which optimized cognitive performance and supports the nervous system! Brain fog, BE GONE!
You'll need:
1 1/12 cups milk or coconut milk
1 packet Lion's Mane Elixir
1/4 tsp turmeric, pinch of fresh or powdered ginger (to taste)
honey
Heat milk on low until warm.
Add all ingredients to a blender or mug, and froth or mix until thoroughly combined and frothy.
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EP45: Shift Your Beliefs & Raise Your Metabolism With Kate Deering
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About Kate:
For over 20 years Kate Deering has been involved in the health and fitness industry helping men and women of all ages achieve optimal health and wellness. Kate’s practice is based on a holistic approach to health and wellness by looking at the entirety of a person’s well-being. A person’s well-being includes diet, stress, exercise, posture, sleep, digestion, hormones, mind-set and lifestyle. Kate believes maintaining all of these key components are vital to a person’s overall health and happiness. Her expertise is based on certifications as a CHEK Exercise Coach, CHEK Holistic Lifestyle Coach 2, Olympic Lifting Coach, Resistive-Stretching Practitioner and Certified Nutritional Consultant.
Within one year, after spending significant time reading, researching and personal experimentation, Kate healed her body and her metabolism. Along the way, her entire belief system about what constituted “true health” shifted 180 degrees from what she had been practicing during her almost 20 years in this industry. Good health was a no longer defined by how many hours she could work out, how much will-power she had, or how low her body fat could get. Good health is now defined by a lack of injuries and sickness, great sleep, good digestion, healthy skin and hair, lean muscle and a warm body, overall happiness and emotional well being.
In this episode...
Kate Deering is back on our show for a second time. We're so honored to have her on to talk about how you can raise your metabolism by changing your beliefs and by focusing on what you really want. So many times we sabotage ourselves because of beliefs we picked up from diet dogmas, society and our parents.
Since our brains are programed for weight loss, we can forget about what really matters most when it comes to our quality of life and overall health. It can be scary for most people to completely change the way they eat so that's why it's crucial to connect with your purpose behind the change and habit so that you're better able to make a longer lasting more sustainable change.
Kate explains how this all leads back to raising your metabolism ultimately because you're lowering your stress and supporting your body's recovery system. Kate shares with us the best way to get your mind on track with your body for metabolic success.
Kate Deering is author of "How To Heal Your Metabolism" Stop blaming aging for your slowing metabolism
Connect with Kate at:
EP36: Strategic Vitality with Christa King
Christa King is the CEO & Founder of Fitlandia. She’s also a recovered dieter. After reaching her highest weight of 192, she hit a wall and was determined to crack her own code for a making a healthier lifestyle change. Leaving a successful, 23-yr career in hospitality behind, she became a certified hypnotherapist, life coach, and nutritional therapist. By putting these pieces together, she saw what was truly missing in the diet and fitness industry: a holistic approach that starts with strengthening the mind. Her signature Mind Zoning® process helps people create new neural pathways in the brain to enable them to make a permanent, lifestyle change.
In this episode my takeaways were...
- How coping or celebration strategies create neural connections and thought patterns that we go to during certain times of stress.
- How you make a distinction between good sugars and bad sugars.
- Getting clear on what you want through Christa's Mindzoning meditations - She explains that getting into a relaxed state helps you better connect with your inner wisdom and subconscious mind.
EP26: Integrating Natural Movement and Outdoor Exploration with Kimberly Alexander and Melissa Sher
We talk to Kimberly Alexander and Melissa Sher of Point Gym & Kitchen in Portland Oregon about how they help people integrate natural movement in the gym and take it outside and explore the outdoors. They guide groups on various expeditions like mountain climbing, snowshoeing, and white water rafting in the Pacific Northwest.
EP11: Brian Mckay On Emotional Rebounding
Today we talk with Brian McKay of Pain Free Fitness and the Optimum Human Podcast. Brain shares his journey in health and fitness, rebounding and integrating yourself after an emotional breakthrough or spiritual experience.
Brian got into exercise after a bad breakup and injured myself shortly after starting one of those DVD home workout programs. He ended up finding Elliot Hulse on Youtube, who introduced him to Paul Chek. Loving what the Chek Institute was about he began using holistic exercise and was soon lead to the Highest level CHEK practitioner in the State of Michigan. Brian worked with him as a client for 6 months during which he took his first course at the CHEK Institute. He mentored me for the following 3 years until he broke out on his own to form Pain Free Fitness.
