Real Wellness: Recent Episodes
Sheri Traxler
You want to transform your life, to take care of your body, to strengthen your mind. And you want to do it in a way that fits your real lifestyle. You need Real Wellness. I’m your host, Sheri Traxler, a Transformation Mentor, National Speaker, and Author. I’ve been a cable TV Fitness Trainer and in Ms. Fitness and Shape magazines. As a Certified Health Coach, Certified Personal Trainer, and Certified Intuitive Eating Counselor, with my master’s in Health Promotion – and lessons from my own struggles, I help people just like you create a wellness lifestyle they enjoy. Each week I’ll show you the strategies and principles to make peace with food, fit fitness into your busy lifestyle, and unlock your capacity to be, do, and have all you want.
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Wondering how you can have it all and do it all? Erika Biddix joins me to share her Aught Model of Success. Through some telling-on-ourselves stories and her years of hard-won experience, you'll learn how to grow your business, support your well-being and enjoy your life. For her Aught Model of Success framework and to connect with Erika, head here.
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Want some unusual ways to amp-up your wellness at work? Here are just 3 of the 10 you'll hear in this fun episode. (By the way - ALL 10 have been shown to improve both your wellness and your team's productivity.)
- Interesting choices like -- putting up pictures of nature (even the crazy photo from your last beach trip)
- Serious steps like -- getting a support system outside of work
- Funny things like -- asking job candidates if they have a favorite joke to share (yes, I know a company that does this)
For additional resources I mention, head here.
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Learn how summer is the perfect time to practice Intuitive Eating. In this episode, I bust 4 myths about eating healthy during the summer. Things like "It's hard to eat healthy on vacation" and "Summer temptations like homemade ice cream mean you are going to over-indulge." Once you challenge these myths, you'll actually find they are the reasons Intuitive Eating in the summer is EASY.
Head here for the video on How to Pack Healthy Food for Travel
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In this summer's-coming episode, explore how mindful eating helps you enjoy your pool parties and picnics more. Plus ideas of how to tune into self-compassion and self-awareness to manage cravings and handle it when post-party thoughts are "Oh, I ate too much ice cream" or "I'm frustrated with Aunt So-and-So". You'll head to your summer parties better prepared for food pushers and food police. You'll relax and enjoy yourself more. And you'll eat better - including all of the summertime treats.
For the bonus resources I mention, head here.
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Learning over the years what works and doesn't work to eat well and not overeat, I've been inspired by the impact of self-compassion. Self-compassion, as defined by researcher and author Kristin Neff, is mindfulness, self-kindness, and common humanity. In this episode, you'll learn how self-compassion interplays with Intuitive Eating and a Powerful Plate. It will set you on the path to food freedom faster than anything else. For the resources I mention, head here. Thanks for being here.
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When was the last time you faced a difficult discussion with a co-worker?
Or found yourself in the middle of a complex conversation at home --
or simply deciding whose turn it is to clean the kitchen?
You can navigate these tough talks with calm and clarity.
I'm excited to introduce you to Nicole Dupuis, a seasoned Productivity + Leadership Coach. For years she's been helping people find clarity in communication.
In this week's podcast episode, I sat down with Nicole, to uncover the secrets to master difficult conversations. Here's a sneak peek of what we covered:
🔍 Getting clear on what's really going on during a tough talk.
💆♂️ Techniques to keep your stress levels low when faced with unexpected confrontations.
🌱 Recognizing if the conversation was actually constructive.
Your ability to handle these moments doesn't just affect your mood now; it shapes your relationships and your stress levels in the long run.
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Whether you are facing major life stressors or just the day to day grind, you will stress less when you ask yourself the question you'll hear in this episode. Putting together the gratitude, movement, and microbiome (gut health) habits from the last episodes is easy - ok easier - when you ask yourself this question. Then, all working together, you will lower your stress.
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Ever walked into a meeting feeling the weight of the world on your shoulders?
I get it. But what if I told you that what you eat could change the game?
Imagine this: You're facing a challenging client issue, tensions are high, and your team's counting on you to lead the way.
It's make-or-break time.
My question to you is not about what you should say to your team.
My question is "Are you eating in a way consistently that supports your brain to be calm and positive no matter what?"
In this episode:
- The Power Foods: Discover the delicious ingredients that fuel your brain for calm, focus, and creativity.
- Avoid the Gut Bombs: Say goodbye to the culprits sabotaging your gut-brain harmony.
- Spice It Up: Get savvy with spices that lower inflammation so your gut can heal.
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In this episode, jump into the fascinating world of your stress-gut-brain connection. Discover how stress impacts your gut and your brain ... and visa versa. Explore ground-breaking research on optimizing your gut microbiome. Learn 5 simple pleasures you can do right now that create a profound shift in your feel-good hormones and relaxation hormones.
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A couple of nights ago I was having trouble falling asleep. Just as I started worrying "Oh, no. What if I lay here awake for hours?", I remembered a suggestion from my physician.
It's literally a life-changing strategy that helps your sleep, PLUS your relationships, lowers your stress, increases your joy and work satisfaction, and improves your brain health.
You ready for it?
It's gratitude.
In this episode learn the exciting research on how gratitude benefits your body and your brain.
And, most important, discover 10 unique gratitude practices that you can test for yourself.
You want to practice gratitude, and the reason you may have struggled to do so is that you have not yet found a version that resonates with you.
Look no further. You will discover it in this episode.
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This fun episode is inspired by a client who started our conversation with "why is something so hard, that seems like it should be easy?!?" In this episode, you'll learn the mental shift she made so that new wellness habits actually are easy. You'll hear 10 real life examples, plus get a cool challenge for yourself.
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How do you advocate for yourself in the healthcare and wellness world? What are tests you need to spot thyroid issues -- even tests your doctor might not automatically do? How can journaling help you manage medical or health issues? My guest this week, Angela Mazza, RN, helps you uncover these answers. She's both a nurse and a thyroid cancer survivor. Join in for this inspiring conversation.
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The carb confusion is frustrating enough to make you want to open a gallon of ice cream and forget the whole thing. In this episode, learn what's really real about carbohydrates, how much you need, good-for-you sources of carbohydrate, the best way to enjoy "bad" carbs (spoiler alert: may there aren't bad carbs), and hear about the high sugar junk-food diet -- from a nutritionist who lost 27 pounds in 10 weeks eating junk food.
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Fats are not just about calories. Healthy fats can protect your brain, your nerves, and create all kinds of helpful substances in the body. With them, you'll decrease inflammation, boost your brainpower, and decrease your risk of disease. However the wrong fats (or the right fats in the wrong amount) will damage your DNA, increase disease risk, and mess with your thinking ability. In this episode, learn what healthy fats are, how much you need, and where to find them. Also, discover how to identify bad fats and how to avoid them.
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Cool things you'll learn about - Dr Bijoy John's formula for great sleep, nidra yoga, how sleep loss impacts your weight, the functions of the brain hurt that sleep deprivation, and women's hormones and sleep. It's a packed episode! To find Dr. Bijoy John - head to Instagram dr.sleepfix and to your favorite bookseller for his new book Nobody's Sleeping.
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Discover how to calculate your ideal protein intake. Plus how much protein is in your every day foods. Learn about the fantastic four amino acids for your muscle building and your brain health. And most important, discover how to put all of this together using my Powerful Plate method to make it easy to get in plenty of protein. For additional helpful resources, head here.
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In this episode learn how strength training impacts more than just your physique. Discover how it decreases inflammation, increases your metabolism, helps to manage your blood sugar, improve your sleep, and protect your brain, even decreasing dementia risk.
All of that just from lifting some dumbbells a few times a week. For the additional resources I mention, head here.
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Let's play a little game of true or false. Do you need to jump into the High Intensity Interval Training class for a healthy heart? Is focusing on cardio the key to a strong heart? Is sitting all day worse for your heart than sleeping a lot? Think you've got the answers? Tune in the this episode to find out all the secrets to exercise and a healthy heart. For the resource I mention, head here.
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Picture this: You go out with a couple of friends over the weekend and have a ton of fun. Then on Monday you're at your doc's office. You get a great report and your doc says "Whatever you're doing, keep it up." Believe it or not, the two are related. In this episode you'll learn the research about how relationships impact your wellness and three creative tools I've found to help you grow and deepen your friendships. The goal may be fun ... the bonus is a healthy body. Head here for the resource links I mention.
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If you've been struggling to catch your zzz's, you're not alone. About 60 million people, just in the U.S., don't get enough sleep. Either because they stay up late, trying to cram in more activity -- or they go to bed, only to toss and turn. I used to be one of them, too.
In this episode, here's what you will discover ...
- Three easy tips to improve the quantity and quality of your sleep
- Why one bad night's sleep can lead to a streak of sleep-deprived days
- A simple microcommitment you can start TONIGHT for an instant sleep upgrade.
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In college I figured out, with the help of a nutrition coach, that I was not eating enough vegetables. In face, I was barely eating any, even though I thought I was. In this episode discover the life-changing benefits of vegetables for your body and your brain. And learn what counts as a vegetable (plus what does not). Then take the 7 day Microcommitment Challenge to help you easily eat more veggies. Enjoy!
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Learn a tiny commitment that can transform your hydration habit. It is seriously easy. No matter whether drinking enough water is something you struggle to remember, or it is a daily rhythm for you, this micro-commitment will make drinking water the easiest wellness habit you do. To discover all of the benefits of staying hydrated, how to source your water, how to improve the taste and quality of your water, head here to learn more.
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If you feel like your busy schedule is a roadblock to working out, then this is for you. Learn how to ...* Design your program in minutes * Principles of Power - to make your strength routine most effective * Top 10 Benefits - to keep you motivated
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All-or-none thinking is so last year! In this episode learn a powerful hack to stop all-or-none thinking in its tracks. It is a thought you learned in the diet mentality. You don't have to hold it over into your Intuitive Eating journey. In fact, it slows down getting freedom in your relationship with food. For resources I mention, head here.
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Discover both the psychological and physical reasons diets backfire. Learn the changes that happen in your body that set you up to gain weight. And how losing and gaining weight back increases your risk of heart disease. If you are thinking about starting a new diet, listen to this episode first. Get your eyes wide open to the truth. For the resources mentioned, head here.
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Discover the three perspectives and beliefs you must have for your well-being habits to be easy. Without them, you'll struggle. What does it look like to believe you are worth it? Are you willing to take both small consistent actions and big audacious leaps? With guidance, what are the steps on your unique path? Find out in this episode.
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Compare the top paper planners for both productivity, and how they stack up toward helping you reach your wellness goals. Because your wellness is the foundation of your productivity. Listen to a review of the Franklin Planner, Erin Condren, Full Focus, and some special planners from Etsy stores. Plus, how to decide what wellness goals you even need to plan and track in your planner. Grab the links I mention here on the show page.
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When pain is what's preventing you from exercise, you need to check out GOATA training. When performing better in your sport - whether golf or tennis or fill in the blank - motivates you, you need to check out GOATA training. Or if, like me, you want to hike and move well when you are 100 years old, check out GOATA. Dr. Susan Wood is a Physical Therapist and GOATA movement specialist. Keep moving.
For the additional resources we mentioned, head here.
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Here are my top wellness and personal productivity apps for 2024. Listen to discover what style of wellness tracking is best for you. Plus, when to use an app - or not. Learn how personal productivity apps can help your brain health and lower your stress. For the resources I mention, head to the show webpage.
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This insightful episode is not about the joy of running. It's about, metaphorically, why running TOWARD what you want gets you to your goal. And why running FROM what you don't want keeps you from results. Plus you'll learn how to shift the focus of your mindset.
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December kicks off a powerful time to take inventory of your wellness and reflect on what you want to experience next year. In this episode discover the power of celebrating your achievements, of evaluating - without judgement - your health, and of acknowledging your challenges. You've come this far and it is proof you can live the wellness you want.
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When you are rushing from event to event, wrapping gifts, working more to wrap up year-end deadlines, it is easy to skip THE thing that helps you stay sane. When you don't like being out in below freezing temps with a north wind, your motivation to go walk or run can vanish. (Well, mind does, anyway.) This episode solves both the busy and cold - so you feel fit and great and warm all winter long. For the resources I mention, head here for the shownotes.
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Discover in this episode all about one of the overlooked staples on your holiday table. Beets. From a can they are "interesting" looking. But in this episode you'll learn two tasty ways to eat them. Plus all of the powerful benefits of beets and one of its great companions ... apples.
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For the resources I mention, head here.
Discover some herbal history in this fun episode. More importantly, learn about the benefits of 5 of your favorite holiday seasonings. Cinnamon, nutmeg/mace, ginger, vanilla, and peppermint. Also learn which one is dangerous in large doses.
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Heading into the holiday party season, you'll be going to gathering where you may need to bring your own dish (BYOD) for medical reasons. Or you may prefer to trust yourself to grow as an Intuitive Eater, trusting you will make the best of whatever is available. I've had times for both, depending on where I was in my journey. Today you'll answer the question - when is it best for you to BYOD or not?
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When your hunger goes up with the holidays, it can be frustrating. Especially when you don't know why. In this episode you'll learn the links between the three big influencers. Your sleep. Your sweets. Your stress. And how to handle them to keep your hunger level normal. Head here for the resources I mention.
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Benefit your brain, your immune system, your eyes, and your gut health with two fall favorites - pumpkin and sweet potatoes. Get the details of how much you need and unusual ways to enjoy them this season. For additional resources I mention, head here.
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Going full out on your goals is exciting! But a monotonous routine is easy to procrastinate. Like when you try to workout just because it's good for you in the long run. Discover the solution. Ditch general fitness as your goal. Dig into a short-term target. You'll learn the three most common motivating short term goals and how to prepare for them. Head here for the resources I mention.
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For resources I mentioned in this episode, head here.
Ready to make meditation, movement, eating well, and great sleep EASIER? It is simple. I share my favorite 10 tips that I use personally and that I share with clients. These are battle-tested in the real world. They are proven over and over to make your wellness journey easy and fun.
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You want your wellness habits to feel easy. That's good. Sometimes though, switching habits can seem hard - which makes it "easy" to quit. On a recent beach trip, I experienced a life-changing lesson on how to handle it when your habits feel hard. This episode will shift how you think about "searching for easy street - when easy is just not available". Why? So you can keep going anyway.
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You spend time and resources securing your home and safeguarding business data, but do not forget the ONE priceless treasure — YOU!
YOU are your most valuable asset.
Ask yourself ...
- How are you investing in your body and mind?
- What are you delegating so you create time for you?
- Which tasks "don't have to be perfect" so you have energy to take care of you?
- What's your personal security system for nurturing your physical and mental well-being?
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You've corralled the daily chaos, but you're still feeling overwhelmed.
You think, "It sounded do-able at the time," but now you're "over-committed".
Or you know you have several projects and people depending on you -- and you don't know where to focus first. Everything feels like it needs to be done right now.
Learn three easy essential planning techniques to get you free from stress.
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Discover how stress impacts your health and Intuitive Eating. Learn the 3 mistakes people make when trying to get out of a stress-filled survival mode. Find your 3 ways to slave the chaos that's causing your stress. For the resources I mention, head here.
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For resources I mention, head to http://www.thevireolife.com/podcast/2023/8/31/ep-53-five-ways-to-maximize-the-pleasure-of-your-meals
You may eat more than your really want because you're chasing satisfaction with quantity instead of quality. The ingredients, the variety, the spices, and the experience of your meal all add up to either give you pleasure - or leave you feeling bland and wanting more. In the form of "too much". So, check out these 5 ways to maximize your pleasure and elevate your eating experience.
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It all started with a Taco Bell bean burrito. Seriously. When I saw a friend not eat the last bite of a burrito because he was satisfied I realized that normal eating was possible. And it hinged on satisfaction. In this episode learn the questions that will help you stop at satisfaction, what satisfaction really is, and why you eat past satisfaction. See you inside!
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How does mindful eating - or distracted eating - fit into your home and work culture? When you enjoy a mindful meal you come back recharged.
Listen to learn how to eat mindfully, discover meal-time practices that work even in a crowd, and engage with questions that will level up your relationship with food.
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Discover why allowing yourself to eat what you really want leads to healthy eating. It's counter-intuitive - but it's real. Learn how putting rules around what you eat actually increases your cravings. And hear my story and friends' stories about how eating what we want helps us eat healthy. See you in the 7 Day Intuitive Eating Challenge! For the resources I mention, head here.
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When you make yourself go hungry, you train your mind that your needs don't matter. That there is not enough. When you eat mindlessly or eat when you are not hungry, your train your brain that you can't handle discomfort. Learn how to listen to your hunger cues and honor them. It will give you a healthy body and a strong mind.
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“Your only goal with strength training is to get tired.”
- Learn why your workouts may not be giving you results.
- Discover why your goal PLUS the amount of time you want to workout determines your workout style
- Know the 7 foundation principles for any workout you do and how to progress your workouts safely
- Decide what types of equipment is best for you
- And - understand workout jargon
For the bonus resources I mention, head here.
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Imagine finally being able to tap into your strengths, not a cookie-cutter program. Learn how to leverage your lifestyle - effortlessly. Say goodbye to getting tripped up by unexpected challenges. How? In this episode you'll discover how to use a powerful classic tool from business -- the SWOT analysis -- to succeed in your wellness. Use your Strengths, work around your Weaknesses, take advantage of your Opportunities, and overcome your Challenges. You deserve a wellness plan that revolves around YOU. For the additional resources I mention - head here.
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For shownotes and resources I mention, head to www.thevireolife.com/podcast. In this episode - Learn about the benefits and pitfalls of fitness apps. Answer "Is my app accurate?" Discover how apps can disconnect you from your body and what to do about it. Gain insight on how to make the most of apps. And find several fitness apps I love to transform your wellness journey.
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Explore the three steps to adapt to the summer heat. Uncover the secrets of staying active outside. Learn just "how hot is too hot".
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Your body was designed with its signals of hunger, fullness, and what it wants. Anyone pushing or policing that is crossing into something their voice has no right to. In this episode learn what to do and say when someone is pushing food or policing and judging what you eat. Head here for the extra resources I mention.
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Summer favorites that are full of flavor are also the superstars for your health. Who knew that juicy watermelon and crunchy cucumber are superfoods in their own right? In this episode discover my 3 favorite summer herbs, 6 favorite fruits and vegetables, and why these perfect-in-the-summer foods are perfect for you.
For the show notes with additional resources, head to www.thevireolife.com/podcast
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How does stress and cortisol impact your craving for pasta, cookies, and other comfort food?
What does science say about whether dieting increases your cortisol?
Do certain foods help you handle stress?
Ultimately - What can you do in your life and food to lower your stress and enjoy your life?
For show notes with resources, click here.
www.thevireolife.com/podcast/2023/6/14/ep-42-sweet-escape-the-links-between-stress-diets-and-food
Is it better to mediate daily, but short - or to meditate periodically, but long? After research and my own 6 month experiment, I'm ready to share the answers. Head to the full show notes here for the links and resources I mentioned.
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Do you find yourself with zero time for wellness habits like working out, prepping healthy meals, or meditating? Life can get overwhelming (understatement, right?) - and it is easy to let your wellness slide.* Overcome the "too busy" morning * Conquer the "too tired at night" to prep for the next day * Experience wellness when you feel there's no time for it.
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What if changing just one core belief would make wellness faster and frictionless? When you shift from fear-based decisions to love-based decisions, you become powerful in your wellness. Discover the truth about "why" you make a decision - and how that is more important than the decision itself. Get free from the false-morality about your wellness. For more notes and episode resources, visit thevireolife.com/podcast
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What your mind attends to continually, it believes. And you'll eventually live it out.
So let's make sure what you are believing will get you what you want in your wellness. Easily.
Discover the 3 limiting beliefs I hear most often - and have experienced myself. And, of course, practical ways to breakthrough them.
For links and resources, head here for the shownotes.
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What is it costing when your company doesn't promote wellness?
Plus how to start and keep an effective wellness culture.
- Learn about the Stages of Change Model
- Hear from two companies who are doing wellness right
- Get 5 questions to start and keep the wellness conversation going
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For resources and the eight questions, read the full show notes here.
When you feel like something is holding back your career and you are not sure what it is ... it may be your wellness.
- Eight questions to reveal how you can improve your work by improving your wellness
- The research on the connection between your healthy habits and your success
- Examples you can use today to move from burnout to breakthrough
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How do you know if you are falling for the idea of optimizing wellness?
How does this philosophy actually hold back your success?
What's a better way to think about wellness?
In this episode discover the surprising signs you are trying to maximize your wellness and a more powerful, effective way to live.
Laugh along with me as you listen to how I've goofed (and learned) in controlling stress. And while you are laughing, you'll also discover 3 important steps to control your own stress.
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Let's put together your Real High Energy Plan today. This is one of the most important episodes so far. Why? It's a culmination of the last two series: Get Energized PLUS How Smart People SWITCH Habits. Head here for full shownotes with all of the resource links I mention.
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What's a foundational practice for great energy that's so easy it could be called a "hack"? Sunlight. Discover the research of why sunlight is so good for your body and brain -- when to get it -- how much you need -- and easy ways to get more.
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For full show notes and resource links, please visit http://www.thevireolife.com/podcast/2023/3/29/ep-31-energize-with-simple-shifts-in-what-you-see-and-hear
Discover how clutter and noise impact your energy. And how clutter and noise are relative terms -- what is clutter to you may be cozy to someone else. Your brain is unique. In this episode find out about a resource for productivity, that is designed for your unique brain.
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You are not good or bad based on how you eat. In this episode discover what to do to decrease emotional eating, improve how you listen to your body's signals about food, how to handle people who "push food" on you, and how to enjoy your food more. Without guilt.
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Visit www.thevireolife.com/podcast/2023/3/16/ep-29-this-is-the-fun-and-powerful-way-to-eat for resource links. In this episode discover the simple way to eat a Powerful Plate for energy. Also, how Intuitive Eating helps you with focus and mental energy.
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Is bone broth good for you? How can bone broth help your brain, your body, and give you more energy? Can you make slow cooker or Instant Pot Bone Broth? When are good times to drink bone broth and how else can you use it? So many answers in this episode for you! It's almost a magic elixir that fits in your Real Wellness lifestyle.
Bonus resource - Here's the video I mentioned. http://www.thevireolife.com/blog/2022/6/2/3-unusual-ways-to-improve-your-gut-health
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Every action and reaction in your body goes on in a base of water. Even mild dehydration (read: I'm not thirsty yet) decreases your ability to think quickly and easily and increases your fatigue. In this episode learn what you can drink that hydrates you, what and when you are better off not drinking, the simplest ways to get rid of chlorine in your water, and how to enjoy water more. One of the books I mention for water filtration research is The Seven Pillars of Health by Dr. Don Colbert. The video I mention on gut health is http://www.thevireolife.com/blog/2022/6/2/3-unusual-ways-to-improve-your-gut-health
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How does High Intensity Training impact your brain differently than walking? How can you know which workout to do when to boost your energy and productivity? Is there even a difference? If you only have 180 seconds, what can you do? Answer all of these questions in this episode. Because if you think you don't have time to exercise, you'll learn you don't have time not to exercise.
Imagine a day in your life with extraordinary energy. The foundation of that day? Good sleep. In this episode discover tips for temperature and gadgets, what sleep music helps or hurts, what to do if you have insomnia, when to meditate for sleep, what sounds are good while you sleep, herbs for sleep, and how exercise and other activities during the day impact your sleep. Here's a link to the video for herbs to help with sleep - https://youtu.be/VA-z7xJ9VwA
Email me at sheri@thevireolife.com to get your free Sleep Sheet.
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Stress zaps your energy and makes you feel bad. So, learn how to master your stress in this episode. How? Meet my three fun "Avatars" - Ava, Alan, and Addie. They will help you master any situation, enjoy your work, and feel great. "Alan" introduces you to Julie Morganstern's work https://www.juliemorgenstern.com/
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Because of my own struggles to feel great I went in search of the easiest and most powerful ways to increase my energy. I'm sharing two of the best mental habits with you in this episode. What does the research say? How can you apply it in real life? Listen in to find your answers.
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Stop wasting time trying to make habits alone. Having someone - even a team - to help you succeed is the number one predictor of success with your habits. Want to eat better? Want to sleep better? Want to move more? Want to feel great? You will achieve any of these faster and easier with support. Discover how to build your team in this episode.
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Willpower will wear you out. It will fail you and make you feel defeated. Instead, discover how to inject Wow-Power into your habits. It will energize you and move you to success. In this episode learn how to shift from willpower to Wow-Power.
http://www.thevireolife.com/podcast/2022/9/16/ep-2-how-to-eat-for-energy-when-youre-busy
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Habits don't happen in a vacuum. You will have things come up that make it challenging to stick with your new habit. The great news? In this episode, you'll discover the simple steps to get motivated, stay motivated, and overcome any challenge to your goal.
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Your actions follow your attention. So in this powerful episode you'll discover the two primary ways to THINK about your resolution. Through examples and stories you'll learn fun reminders to cue you to turn your resolution into reality.
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Should you set Big Hairy Audacious Goals for you wellness ... or should you be realistic? Will you succeed by focusing on one goal at a time ... or by setting several? Learn what the research says and what I've discovered through 30 years of coaching clients to success. Plus what clients have taught me about sticking with a micro-commitment.
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Stop wondering why your past actions haven't gotten you to your wellness goals. In this episode discover how to treat action-oriented goals differently than outcome goals. Learn the three questions that will shift your "identity" so it is easier to take action. And walk away knowing what your first action is going to be to live a wellness lifestyle.
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This is a powerful time of year to dream big and set goals. But making a New Year's Resolution without what I share in this episode will end in disappointment. I know. I've been there. To help you I'm launching a series on how to dream big in your wellness goals -- and make it happen. This episode starts your journey to an exciting wellness lifestyle.
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You want energy to enjoy your holidays to the max. But sometimes that sluggish feeling slips in and you are tempted to get another hit of caffeine. Even though you know it will hurt your sleep tonight and energy tomorrow. So here I share my best five easy and fast energy fixes that don't require caffeine. Honest. Additional resources mentioned - http://www.thevireolife.com/podcast/2022/11/10/ep-11-eating-well-through-your-holidays and http://www.thevireolife.com/podcast/2022/9/16/ep-2-how-to-eat-for-energy-when-youre-busy
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Imagine starting next year with your fitness goals intact. You've not backtracked. You're still loving being active and have even found new fun ways to be fit. That is what this episode is all about. I give you five fun ways to stay fit in your busy holiday season. Bonus - You'll learn why it is more important than you thought.
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Discover how a gratitude practice can be ineffective - or even dangerous. Learn the physical wellness benefits of being thankful. And, of course, find out the five easy ways to add a gratitude practice into your life. I share my stories of gratitude-gone-wrong, as well as how I've found what works in being thankful.
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You really can have less stress and greater fulfillment during the holiday season. Learn five unique ways to prepare for, enjoy, and handle the holidays. Plus, I tell a couple of funny stories on myself ... times I goofed the holidays and discovered the lessons I'm sharing with you. Give yourself the gift of a new perspective on stress management this holiday season.
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There are three times during the holidays that are easy to overindulge. Parties where you wander around nibbling mindlessly. Extended family gathering that go on for days. Then there is the leftovers-season. You know. The times between when you are going for the convenience of leftovers, even when they don't make a Powerful Plate. This episode solves them all for you. Get ready to feel great this entire holiday season and beyond.
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An epic hiking trip last month taught me about how to make it easy to stick with good habits. I'm sharing the experience that became my ah-ha moment. Plus the first three steps you must take to stop slipping into old habits and start sticking with a wellness lifestyle.
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You may be tempted to give up on your Real Wellness lifestyle at the end of the year. Don't quit. In this episode you will discover why now is more important than any other time of year to stay focused on your wellness. And you'll learn the three steps and the three questions to kick up your motivation. Keep your wellness lifestyle going, because where you finish is where you start.
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I don't remember who gave me store bought candy when I went trick-or-treating. I do remember the couple that gave me something unique every year. And because I remembered them, the wife became my first CPA. The benefits to treating with something other than store bought candy go beyond being remembered. You teach the kids to have fun without excess sugar. You don't end up with junk food you don't even like. But what if you DO like mini-chocolate candy? Discover in this episode how to get the most out of it. Enjoy!
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Fall is full of conferences. When you go to your next one, you want to feel great, be in a good mood, and have high energy and focus. To live that out, you must take charge of 4 areas: your sleep, the stress related to business travel, your eating, and your movement. In this episode you'll learn what I did to take charge of these areas during a recent conference. Plus you'll hear from several entrepreneurs on how they stay energized during conferences and workshops.
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After a yoga class I realized the secret reason I didn't have time to stretch. More importantly, I discovered three questions that make it easier to find the time for fitness. In this episode, you'll learn the three questions and how to apply your answers. You really can make fitness part of your life.
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Sitting in the park, journaling and processing my emotions, I realized why the regular stress management techniques were not working for me. I began a simple experiment and it has become a game changer in how I think, increase my creativity, and live my life. Definitely one of the easiest game-changers I've ever experienced. And I'm sharing it all with you today.
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You work hard all day and some seasons of life that means you arrive home, well, too tired to think about preparing a healthy meal. So, fast food looks like the best option. It doesn't have to be.
You can do one of the three options I share in the episode. Then you'll have healthy meals that are convenient and don't take a ton of brain power. You can save your energy for fun and friends in the evening, instead.
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Join me to discuss the three most common habits that get in the way of eating well. I see these in my clients and I have done them myself. The good news is that there is an easy fix for each habit.
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When you are running between career, business, and all the things in life, it is easy to grab convenience foods that drive your energy fast. And then crash. The solution to this is creating a convenient Powerful Plate.
In addition to the combos I share in this episode, head over to YouTube ViREO Life for my Powerful Plate video.
Welcome to Real Wellness.
Come explore ways to eat, move, and enjoy life and wellness -- in a way that fits your real lifestyle.
In this episode learn what real wellness is, plus the story of your host, Sheri Traxler.
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