Mondays With Melissa: Recent Episodes
Melissa Rohlfs
Join us every Monday to talk about health, wellness, mom life, faith and hope. I was a sugar stress eatin' mama who was out of control. Join me to learn how I broke free from sugar and stress eating and became calm, confident and in control. The same is possible for you too!!
You can find me at www.free2bcoaching.com and my happy community on facebook is www.facebook.com/happyhealthymamatribe
They say all good things must come to an end. Tune in today to hear why I'm pausing the podcast for now.
Please stay connected with me on my website, facebook, instagram and linkedin here.
To grab a copy of my book, "Finding Freedom," you can find it here.
To schedule your Finding Freedom from the Food Struggle Strategy session, go here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
Thanks for being a part of this journey! I appreciate you!
Today, we dive into what happens when we say yes. When we say yes to ourselves, to our health and to making ourselves a priority. Be sure to listen in, especially to hear the lies society tells us about this too.
To schedule your own Find Freedom from the Food Struggle strategy session, go here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
If you've tried to lose weight and haven't been successful, is trauma the real reason why?
How else does trauma impact us? Tune in today to find out.
To join the upcoming workshop on How Trauma and Triggers Show Up in Our Bodies and Our Lives, click here to register.
To schedule a Finding Freedom from the Food Struggle Strategy Session, click here.
Super excited to bring my special guest, Abigail, to you today! Tune in to hear about Abigail's journey of finding freedom from binge eating. If you have a teenage girl, be sure to give this a listen.
If you or someone you know is struggling with binge eating, let's connect. Schedule your Finding Freedom from the Food Struggle Strategy Session here.
To learn more about the trauma piece we discussed, be sure to join the free upcoming workshop on How Trauma and Triggers Show Up In Our Bodies and Our Lives here.
It's a powerful question yet one we don't ask ourselves a lot ~ tune in to answer today's question without feeling guilt or shame.
To schedule your own Find Freedom from the Food Struggle strategy session, go here.
To join the Feel Good Without Food workshop, go here.
This might be the biggest game changer of my life ~ learning to replace judgment with curiosity.
Listen in to hear how this could change things for you as well.
To schedule your own Find Freedom from the Food Struggle Strategy Session, please go here.
To grab the workshop and guide to break free from sugar, go here.
Time for a digital detox? If you're using your phone or computer to zone out, space out, relax, chill, etc. it might be time for a detox. Tune in to hear how to do a digital detox and grab the guide to go with this episode here.
To grab the workshop and guide to break free from sugar, go here.
To schedule your Find Freedom from the Food Struggle strategy session, go here.
Cravings. Everyone gets them. Let's dive in and figure out how to crush them so you're in control of them instead of them controlling you. Sound good?
Be sure to grab the guide on How to Crush Your Cravings here as well.
To schedule your own Find Freedom from the Food Struggle Strategy Session, please go here.
To grab the workshop and guide to break free from sugar, go here.
You can be free from the struggle with food, promise!
With it being close to the 4th of July, I wanted to talk about freedom and what it means when it comes to food. Freedom with food, freedom with your body and freedom with your life. Be sure to tune in to learn more!
To schedule your own Find Freedom from the Food Struggle Strategy Session, please go here. You can be free, too!
To grab the workshop and guide to break free from sugar, go here.
Summer is here and it's in full force!
That's why today is all about some healthy summer dessert ideas for you to enjoy all summer long.
Be sure to grab the accompanying guide here.
If you're really ready for food freedom, let's chat on a Find Freedom From the Food Struggle strategy session here.
To grab the workshop and guide on how to Feel Good Without Food, go here.
Sugar cravings. What if we looked at them in terms of what they meant vs being upset or frustrated? What if we really got to the WHY behind why we get them in the first place. That's what we are doing today.
Be sure to grab my guide on How to Kick Sugar Cravings to the Curb here.
And schedule your Finding Freedom from the Food Struggle Strategy Session here.
To grab the workshop and guide on how to Feel Good Without Food, go here.
Do you feel stressed a lot of the time? Or maybe you don't feel stressed because you've gotten so used to it? Either way, everyone can benefit from today's topic. Listen in to hear how to de stress. Be sure to grab the guide on de stress tips here.
To schedule your Find Freedom from the Food Struggle strategy session, go here.
To grab the workshop and guide on how to Feel Good Without Food, go here.
Yes, we all know that movement is good for our health and wellbeing - and we've heard about how much it can help us lose weight. Indeed, studies have
shown that a mere 10,000 steps a day can help us shed pounds. But what exactly does "movement" mean? Is it walking outside or indoors? Do you need to be moving with a purpose? Will moving while watching TV aid in weight loss? What about body movement and its impact on people with depression?
Be sure to listen in and grab the guide that goes with this conversation here.
To schedule a Feel Good Without Food Strategy Session, go here.
To grab the workshop and guide on how to Feel Good Without Food, go here.
Ever felt like "if I just had more willpower, things would be better/easier?" If so, it's not your fault. Today, I'm debunking the willpower myth. So be sure to tune in!
To schedule a Find Freedom from the Food Struggle Strategy Session, please go here.
Memorial Day is just around the corner! That means BBQ! Tune in to today's episode to learn more about healthy bbq.
Be sure to grab the accompanying recipe guide here.
To schedule your Find Freedom from the Food Struggle Strategy Session, please go here.
Toxins surround us. They are in our air, food, water, personal care products, cleaning products, the list goes on. That's why today I'm showing you how to take control and reduce your family's toxic load.
Be sure to grab the accompanying guide here.
To schedule a Find Freedom from the Food Struggle Strategy Session, please go here.
One thing I get asked a TON is about healthy snacks. If you struggle with what to snack on for yourself, or your kids, this episode is for you.
Be sure to grab my Healthy Snack guide here.
To schedule a Find Freedom from the Food Struggle Strategy session, please go here.
Do you find yourself eating really well and staying in track during the week, yet go off the rails on the weekends?
Today, we discuss why this could be the case.
Please be sure to join the upcoming workshop on How and Why to Break Free from the Sugar Habit by registering here.
To schedule a Find Freedom from the Food Struggle Strategy Session, please do so here.
Need more positivity in your life? Tune in for 3 things you can do to add more positivity to your life.
To join the Breaking Free from Sugar workshop, register here.
To schedule your own Freedom from the Food Struggle strategy session, schedule here.
Let me know which positivity item you will try and how it goes!
Today we are talking all about tapping ~ what it is and how it can help you. Don't know what tapping is? Tune in to find out what this is! If you have questions or need more information, please email melissa@free2bcoaching.com.
To join the Breaking Free from Sugar Live Workshop, register here.
To schedule a Freedom from the Food Struggle Strategy session, go here.
Today we talk about the power of forgiveness. Everyone can benefit from this! Unforgiveness can get stuck in our bodies and cause us to be physically unwell. Don't let that happen to you!
Here is the book I mentioned on forgiveness.
To schedule a Freedom from the Food Struggle Strategy Session to figure out what is stopping you from going forward, how to get out of unforgiveness, etc. let's chat. You can schedule here.
Talk soon!
Today I dive into some top tips to heal. Be sure to tune in if you or someone you know is on a healing journey {all of us}
To register for the workshop, please go here.
And to schedule your personalized Freedom from the Food Struggle Strategy session, go here.
You can be free, too, sister!
Energy. It's complex and beyond just food. Tune in to hear more about how to have endless energy.
Grab the guide that dives further into this here.
If you find yourself turning to food for more energy and it keeps you on the cycle of not liking what you see in the mirror and not liking your body, join the upcoming workshop on How to Have Body Freedom and Peace here.
As always, to schedule your personalized Freedom from the Food Struggle Strategy session, please go here.
I don't believe self esteem comes from being a certain size, weight, living in a certain style of house, having the "perfect" family, "perfect" car, etc. Self esteem and self confidence are inside jobs. Listen today to hear some take aways you can do to improve yours!
To chat about how you can find freedom from using food to feel good, go here.
To join the upcoming workshop on How to Have Body Freedom and Peace, register here.
Talk soon!
Last week we talked about going gluten free, so let's dive this week into going dairy free.
To grab the How to Dairy Free cheat sheet, please go here.
If you feel confused, overwhelmed and ready to feel good without food, let's connect here.
As always, please let me know how I can best serve you on your freedom journey, I got your back sister!
We hear a lot of terms like "gluten free," "vegan," "plant based," etc in today's society, don't we? Let's talk about if YOU should go gluten free on today's episode.
To grab the guide to going Gluten Free, please go here.
To join the Feel Good Without Food workshop, please register here.
If you'd like to chat, click here to schedule your Feel Good Without Food Strategy Session.
Talk soon!
If you've tried to lose weight, maybe one of these myths is tripping you up? Tune in to hear what could be sabotaging your efforts, without you realizing it.
To schedule a Feel Good Without Food Strategy Session, go here.
To join the Feel Good Without Food workshop, register here.
Struggle with exercise? I get it....here are a few shifts that might help with that!
To schedule a Feel Good Without Food Strategy Session, go here.
To join the Feel Good Without Food workshop, register here.
Valentine's Day is tomorrow, so let's talk about love! Today, I dive into self love {it's Biblical} so tune in to hear more about self love and how to love yourself.
To schedule a Feel Good Without Food Strategy Session, go here.
In today's episode, I share some startling stats on teenage girls and body image. If you've got a teenager, you'll want to hear this!
For the workshop on How Trauma and Triggers Show Up in Our Bodies and Our Lives, click here.
To schedule a Feel Good Without Food Strategy Session, click here.
You can be free and love your body, promise!
Last week we talked about connecting with our body. This week we are building on that and talking about deep and meaningful relationships and why they matter {hint ~ they are interrelated}. Listen in to find out how to have deep and meaningful relationships.
To join the upcoming workshop on trauma and our bodies, go here.
To schedule a complimentary Feel Good Without Food Strategy Session, go here.
One thing I find in this line of work is so many women are disconnected from their bodies. They don't know how to listen to and honor hunger and fullness cues. Tune in to this episode to learn how to do just that.
To join the upcoming workshop on trauma and our bodies, go here.
To schedule a Feel Good Without Food Strategy Session, click here.
Struggle with winter blues? If so, you'll want to listen to these top tips to beat them.
And if the winter blues cause you to turn to food to feel good, let's connect. If you're ready to feel good without food, I have a Feel Good Without Food Strategy Session. You can schedule yours here. Can't wait to connect!
To register for the upcoming workshop on How Trauma and Triggers Show Up in Our Bodies and Our Lives, click here.
Tired of resolutions that don't last? Make this year different. Tune in to find out how to make resolutions that last.
If you want to feel good without food this year, let's chat. I offer a free Feel Good Without Food Strategy Session where you can learn how to go from feeling overwhelmed and stressed and using food for relief to learning easy new strategies you can use to actually feel better instead. Click here to schedule yours.
It's the first week of 2023, you know what that means? {Happy New Year, by the way!} Everyone's made a new years resolution and the gyms are packed. People are DIEting in attempt to lose weight that they put on during the last year. If you want to lose weight, please tune in to hear why DIEts don't work and what does!
To join the upcoming workshop on Breaking Free from the Sugar Habit, join here.
To schedule your Feel Good Without Food Strategy Session, schedule here.
You can be FREE from the DIEting madness and the struggle with food, friends. Promise. Let me show you how!
Christmas is next week! If you need holiday survival tips, you'll want to tune in today!
To schedule a coffee chat, please go here.
Be sure to grab my free guide on Stress Management Through the Holidays.
This can be a stressful time of year, I got you, friend!
And, be sure to join our upcoming workshop on How and Why to Break Free from the Sugar Habit here. There will be no episode next week, so see you in 2023!
You may think this is an odd title for a podcast at this time of year. Listen in and it will make more sense!
To schedule a coffee chat, please go here.
Be sure to grab my free guide on Stress Management Through the Holidays.
This can be a stressful time of year, I got you, friend!
And, be sure to join our upcoming workshop on How and Why to Break Free from the Sugar Habit here.
If you are feeling grief this time of year, this episode is for you. We are told it is the "most wonderful time of the year," and it can be. However, if you are in grief, it may not feel that way.
To schedule a coffee chat, please go here.
Be sure to grab my free guide on Stress Management Through the Holidays.
This can be a stressful time of year, I got you, friend!
I know it's a crazy time of year, that's why I'm talking about how to decrease and handle your stress today.
Tune in to hear how to navigate stress this holiday season.
To schedule a coffee chat, please go here.
I know it's a crazy time of year and that's why sleep matters! Tune in to find out how you can get the sleep you need.
To chat, please go here.
How does trauma impact our bodies? More than you may realize.
Tune in today to find out.
Please be sure to join the upcoming workshop on Getting Through The Holidays Without Eating Your Way Through Them. Register here.
If you want to chat, schedule here.
As promised, here is the link to the article I mentioned as well. And some of my best tips for Overcoming Trauma here.
You can be free!
What's the difference between emotional hunger versus physical hunger?
How can tapping into this possibly change everything for you?
Tune in today to find out.
Please be sure to join the upcoming workshop on Getting Through The Holidays Without Eating Your Way Through Them. Register here.
If you want to chat, schedule here.
You can be free!
This is my jam...mindful eating, so I'm super excited to share it with you today!
As promised, here is that resource ~ How to Break Free from Sugar guide.
If you are ready to find freedom from emotional eating, please join the upcoming workshop here.
To chat, schedule here.
I know it's not sexy, but it's important. Let's dive in and talk about digestion today.
To chat, please schedule here.
For more information on Finding Freedom, go here.
We know that hydration is super important for all areas of health, but HOW do we stay hydrated? Tune in to this episode to learn how to do just that.
Be sure to grab my how to hydrate guide here.
The electrolytes we use are here. {I do not benefit from this at all.}
Please join us for the upcoming workshop on How and Why to Break Free from the Sugar Habit here.
To chat, go here.
Today we are talking about healthy tea choices. Tune in to hear about some healthy options. 7 health benefits of herbal teas can be found by tuning in here.
Traditional medicinals teas can be found here.
To join us for the upcoming How and Why to Break Free from the Sugar workshop click here.
So many times we hear healthy and don't think healthy and sweet go together. Well, they do! Tune in to find out how.
If you'd like to learn more about breaking free from sugar, please join my upcoming free workshop on How and Why to Break Free from the Sugar Habit.
See you there!
Anyone else in the thick of it with school in session, fall sports happening and other commitments we find ourselves in? If so, tune into today's episode so you can nourish yourself on the go!!! I got you!
To chat about ways to find freedom and peace with food, your body and your life, go here.
Sharing a BIG secret today that is not often shared in the weight loss world. Tune in to discover what it is!
To join the upcoming free workshop on Body Freedom and Peace, register here.
To chat about your health and wellness goals, go here.
We are so conditioned to think that vitamins are something manufactured in a lab and labeled that we need to purchase in a bottle at a store that we forget to open our eyes and look all around us. Vitamins are everywhere! Tune in to hear more about where to find them around you.
To chat, schedule here.
Join the upcoming free workshop on Body Freedom and Peace here.
You’ve probably heard the statistic that 95% of dieters can’t keep the weight off, and when they gain it back they often gain MORE than they weighed before.
Research has proven that dieting can backfire AND mess up your metabolism.
But if diets don’t work, then what does?
Here are my 10 ways to start discovering the perfect diet for you… Because you won’t find it in any diet book.
To tune into the previous podcast referenced, go here.
To chat about how to find your freedom and feel at peace with food, your body and your life, go here.
To join the free Body Freedom and Peace workshop, go here.
Get ready for a rant! Today I'm diving into why DIEts don't work. Everyone must hear this!
To schedule a Finding Freedom coffee chat, go here.
To grab the free workshop on Body Freedom and peace, go here. You can be free from DIEt culture!!!
Today, we are diving into nourishment. It's about more than just food. If you've ever found yourself eating out of boredom, stress, frustration, loneliness, etc. this is for you. {Spoiler alert ~ all of us have, so tune in!}
To schedule a coffee chat, go here.
For the free workshop on how to have body freedom and peace, grab yours here.
Today, I'm offering some real talk on trauma, an extending an invitation to you.
Interested in the workshop on How Trauma and Triggers Show Up in Our Bodies and Our Lives? Join us here. Can't wait to see you there!
Want to chat? Let's do it.
This week, we are talking about why it's not your fault and habits. What a great combo, right? If you've ever struggled with wanting to change, but feeling like you don't know how, or where to start, or have tried and felt like it didn't work ~ this is for you.
Interested in the workshop on How Trauma and Triggers Show Up in Our Bodies and Our Lives? Join us here. Can't wait to see you there!
Want to chat? Let's do it.
Today, I want to walk you through decision making and how to make decisions with confidence with a real live example. I hope it helps you. It's easy to be overwhelmed and worry about making the wrong choice and I don't want you to feel that way! Tune in to get some tips on how to make decisions with confidence.
Interested in the workshop on How Trauma and Triggers Show Up in Our Bodies and Our Lives? Join us here. Can't wait to see you there!
Want to chat? Let's do it.
As a follow up from last week, we are integrating healthy habits today. Be sure to grab the guide on Healthy Habits here.
Be sure to join the free 5 Day No Sugar Challenge here.
As always to schedule a coffee chat, go here.
To learn more about my Finding Freedom program, go here.
My best tips for keeping sanity in the summer for you, mama.
I mentioned getting up early, if you would like my guide on Morning Routines, grab your copy here.
Be sure to join the free 5 Day No Sugar Challenge here.
As always to schedule a coffee chat, go here.
To learn more about my Finding Freedom program, go here.
As a follow up to last weeks episode, today we are diving into HOW to shop for whole foods. Be sure to grab your guide here.
Here's the link for Farmbox I mentioned too.
Be sure to join the free 5 Day No Sugar Challenge here.
As always to schedule a coffee chat, go here.
To learn more about my Finding Freedom program, go here.
Maybe you've heard about whole foods, or clean eating, today is all about how and why to eat this way. Be sure to grab the guide with whole food hacks here.
Farmbox that I mentioned can be found here.
Be sure to join the free 5 Day No Sugar Challenge here.
As always to schedule a coffee chat, go here.
To learn more about my Finding Freedom program, go here.
Did your kiddos like those recipes from last week? I hope so! Today we are talking about 5 reasons to ditch sugar. Be sure to grab your guide here. And as always to map out a plan to find sugar freedom, let's chat. You can schedule here.
If you really want to break free from sugar, join the Eating with Intention free challenge here.
To learn more about my Finding Freedom program, go here.
Summer time is here, and that means chaos! Just kidding, but it kind of can. Here are some sweet summer treats that are healthy that you kids will likely enjoy. Don't let sugar sneak in and sabotage your summer, mamas!
Be sure to grab the recipe guide here.
As always, to chat, go here.
To learn more about Finding Freedom, go here.
I don't know about you, but it seems like a lot of people are unaware of where/how stress shows up in your body. It's like we are so used to being stressed that we don't recognize it as such. Here are some ways you know if your body is under stress.
To chat about ways to manage your stress, let's chat. You can schedule here.
To join the Eating with Intention challenge join here.
To learn more about my Finding Freedom program, go here.
It's summer time, well close, anyway! Today we are diving into hydration because it's SO important to overall health.
Be sure to grab my How to Hydrate Guide here. Join our Eating with Intention challenge here.
As always if you'd like to set up a coffee chat, you can do so here.
To learn more about Finding Freedom, go here.
Curious about journaling? Can it help with self love? I think so! See what you think after this episode.
And, grab your Guide to Master Self Love with Journaling.
To take it a step further, join the Mindset Reset here.
To learn more about my Finding Freedom program, go here.
I know life and motherhood are full, so the last thing you want is a laundry list of complex things to do, right?
Listen today as we dive into 10 simple steps you can take for your health today! And be sure go grab the Guide 10 Simple Steps for a Healthier You here.
Be sure to grab this 2 minutes to stress reduction tip here.
And to really get the full effects, join the Mindset Reset here.
We know emotional eating can be harmful, but how? How does it hurt our health?
Tune in today to discuss, and be sure to grab your Overcoming Emotional Eating guide here.
If you'd like to chat, please schedule here.
We know when one area of life is out of balance, it affects the other areas of life.
Tune in today to find out if your life is in balance, or if you need more balance in your life.
To schedule a coffee chat about finding YOUR balance, schedule here.
If you are a busy person who tends to eat on the go, not have enough time to eat, or is too busy to eat, this is for you! Today, we are diving into smoothie basics. And I have a gift for you ~ Smoothie Recipes that are good for your gut. Grab your copy here.
Ready for body freedom and peace? Grab my free workshop here.
To learn more about how to become fearless, fierce and free, go here.
We've all heard the term blood sugar before, however, do we know how it applies to our daily lives and our moods?
Today, we dive into this important topic of blood sugar and mood.
As a gift, I'd love to give you my free guide to kick sugar cravings to the curb. You can grab your copy here.
To learn more about body freedom and peace, grab my free workshop here.
To learn more about how to become fearless, fierce and free, go here.
It's spring time! So what superfoods can you eat to have more energy and be in better overall health? Tune in to find out!
Here's the guide I mentioned that goes with this episode.
As always, to chat, here's a link to schedule a coffee talk.
Want body freedom and peace? I got you!
Healing takes work. And it takes being able to be in a safe place, emotionally to do so. If you haven't been able to heal, maybe it's because you haven't had the safe space needed? Tune in to hear more in today's episode.
As always, if you'd like to chat ~ you can schedule a chat here.
To learn more about body freedom and peace, grab my free workshop here.
To learn more about how to become fearless, fierce and free, go here.
Self Love ~ we hear this term, but how do we do it and why does it matter? Listen in to find out!
For my free guide on how to love yourself grab yours here.
As always if you want to do a coffee chat and talk about self love and finding freedom, you can schedule here.
And, here's that free resource on body freedom and peace.
All we know is all we know. What we believe and think and how we view the world is formed largely by our model, what was shown to us growing up. Here's how to change your model, if you desire. The good news is, you can!
To schedule a coffee chat, go here.
To join the workshop on How and Why to Break Free from the Sugar Habit, register here.
The morning sets the tone for the day, right? So what are some things you can do to start off on the right food? I've got some simple things you can do TODAY to start your morning off on a positive note.
To grab my free guide on How to Begin Your Day Right, go here.
For a complimentary coffee chat, go here.
We see this a lot today, don't we? People being controlled BY their feelings, instead of being in charge of them. Tune in for more info! If you're like me and use food for your emotions, you might be interested in this free guide.
To schedule a coffee chat, go here.
So many people want to change and try to change, yet are unable to for various reasons. Today, we talk about why that is.
If you'd like to learn more about coaching, let's chat. Schedule here.
And if you want to change your relationship with sugar, be sure to join the workshop on How and Why to Break Free from the Sugar Habit here.
Today, we are talking about one of my favorite subjects ~ cravings and what do they mean?
Here's my handout on snack ideas I mentioned in the episode.
And your invite to join Breaking Free from Sugar.
If you'd like to chat more about your cravings, let's chat here.
Most people want to change and be healthier, right? Here are some super simple swaps you can make TODAY to do just that! Give it a listen and grab the guide that goes with today's episode here.
Here's a link to the video about soy I mentioned as well.
And drumroll, please ~ the statistic is 98% of people lose weight and then gain it back within 6 months!!! WHOA!!!
Here's the link to join Breaking Free from Sugar.
I know it's not super sexy, and I know you probably know sugar isn't great for you. But why? Why is that? What else does it do to our bodies beyond impact our weight and our teeth? Listen to find out WHY you want to cut down on sugar today.
Here's a link to the How and Why To Break Free from the Sugar Habit Workshop
And
Here's a link to join the Breaking Free from Sugar program
You can be free from sugar, promise!
Sorry to be the bearer of bad news, but most diets fail. Here's why.
To schedule a complimentary coffee chat, go here.
To join the upcoming workshop on How and Why to Break Free from the Sugar Habit, go here.
We’ve all heard that too much highly processed, refined sugar can have devastating effects on your metabolism and contribute to all sorts of diseases. So, let's talk about that and walk away with some high quality sweet tooth treats. You don't have to be deprived to live in sugar freedom!
Here's the guide on High Quality Sweets.
To schedule a call, go here.
To join the upcoming workshop on How and Why to Break Free from the Sugar Habit, go here.
What is mindful eating and how can it help my health? We are diving into all of that today!
To schedule a coffee chat, go here.
To join Breaking Free from Sugar {starting today!!} go here.
See you next week :)
If you've ever felt like a diet failure, it's not your fault.
If you've ever felt like you'll never find food freedom, it's not your fault.
If you feel like you will always be addicted to sugar, it's not your fault.
This is for you, friend!
As always, to schedule a chat, go here.
To join Breaking Free from Sugar, go here.
Are you the type of person who sets a goal or resolution at the beginning of a new year?
If you are, you'll want to listen to this. And, if you're not, you will want to listen to this too!
To schedule a coffee chat and create goals in alignment with your season of life and your life, schedule here. Can't wait to connect!
Be sure to join our Breaking Free from Sugar Program starting in a few weeks here!
It's the last Monday of 2021. If you want to get unstuck in 2022, this is for you!
To schedule a coffee chat and get unstuck, go here.
To break free from sugar, be sure to join our free workshop on How and Why to Break Free from the Sugar Habit.
Have a happy new year! See you in 2022!!
Continuing to talk about healthy during the holidays with spiritual health as today's topic. Tune in for some tips on how to be spiritually healthy this holiday season.
Or if you'd like my Healthy Holiday Survival Kit, you can find it here.
To break free from sugar, be sure to join our free workshop on How and Why to Break Free from the Sugar Habit.
Want to schedule a coffee chat? You can schedule yours here.
See you next week!
Continuing to talk about healthy during the holidays with mental health as today's topic. Tune in for some tips on how to be mentally healthy this holiday season.
Want to schedule a coffee chat? You can schedule yours here.
Or if you'd like my Healthy Holiday Survival Kit, you can find it here.
To break free from sugar, be sure to join our free workshop on How and Why to Break Free from the Sugar Habit.
See you next week!
Let's chat about being emotionally healthy this holiday season as I share some tips to be healthy during this time.
Want to schedule a coffee chat? You can schedule yours here.
If you'd like my Healthy Holiday Survival Kit, you can find it here.
See you next week!
Halloween and Thanksgiving are over, Christmas and New Year's are next!
Let's chat about quick tips to stay physically healthy this holiday season.
Grab my healthy holiday drink guide here.
For my Healthy Holiday Survival kit, go here.
Want to chat? Schedule a coffee chat here.
With Thanksgiving this week and Christmas following, it can be a stressful time. Tune in today to learn how to decrease your stress this holiday season.
Grab my de-stress tips here.
Want to chat? Schedule a coffee chat here.
Or if you'd like my Healthy Holiday Survival Kit, you can find it here.
We are heading into the holidays, which means more stress, that's why I am empowering and equipping you NOW with how to calm your body and mind. Tune in.
If you'd like to have a coffee chat, please schedule here. Can't wait to chat!
Have you, too, ridden the diet roller coaster only to succeed and gain the weight back {maybe sometimes then some?} If so, I get it. Today that's why I'm addressing why we keep treating the wrong problem and what we can do to change that to get LASTING results. Check it out!
To schedule a coffee chat, my calendar is here.
If you ate too much sugar, I got your back. As promised, here's my 24 Hour Sugar Free Plan for you as well.
To register for the FREE Breaking Free from the Sugar Habit workshop ~ click here.
To schedule a coffee chat, please go here.
Happy November!!
Today, I'm so excited to introduce you to Dr. Brian Stenzler.
Dr. Brian Stenzler, best-selling author of D.R.E.A.M. Wellness: The 5 Keys to Raising Kids for a Lifetime of Physical and Mental Health, received his Doctor of Chiropractic degree in 1998 from Life University. In 1999, he earned a master’s degree in Sports Health Science, also from Life University. Additionally, he is a Certified ULT Facilitator & Corporate Consultant and provides wellness and lifestyle coaching and consulting for individuals, families and businesses around the globe.
Dr. Stenzler is the co-founder of D.R.E.A.M. Wellness and has owned and operated numerous wellness centers in New York and California where he has helped thousands of families achieve their health and wellness goals. He also has a passion for working with athletes and has spent many years volunteering and providing chiropractic services at the U.S. Open Golf Championship Wellness Team by adjusting the players, caddies and other members of the organization.
Early in his career, Dr. Stenzler was an adjunct neurology instructor at the New York College of Health Professions and continues to use his vast knowledge of the nervous system in everything he does.
Dr. Stenzler has served on numerous boards and was president of the California Chiropractic Association from 2014–2016 and has received dozens of awards and accolades over the years for his leadership and service to the chiropractic profession.
Dr. Stenzler travels the world as a guest speaker at conferences and colleges, and lectures at numerous businesses, schools and civic organizations as a health and wellness expert. He has also been featured on television and radio shows around the world.
More than anything else, he enjoys spending quality time with his wife Brooke, and their son, Zion.
You can find him at https://dreamwellness.com.
To register for the FREE Breaking Free from the Sugar Habit workshop ~ click here.
Today, we are talking about Food Freedom.
What it isn't.
What it is.
How NOT to find it.
How to find it.
It's juicy. Join us!
If you need sugar freedom, it's not too late to join Breaking Free from Sugar that starts TODAY!
If you'd like a coffee chat, please schedule here.
That sweet tooth got ya? I get it. You're going to cut out sugar on Monday and by Monday evening it's calling your name. "I'll start tomorrow," you say. Then the next day comes and before you know it you're in line at Starbucks getting a coffee and a latte. This was me for many years. That's why I'm sharing how to kick sugar cravings to the curb with you today.
Be sure to grab the free guide on How to Kick Sugar Cravings to the Curb, and if you'd like to join Breaking Free from Sugar, you can do that here.
This really chaps my hide ~ let's dive into today's discussion on Self Care NOT being selfish.
Now more than ever we need to be caring for ourselves ~ physically, mentally, emotionally, socially and spiritually.
Need help with this? Maybe this 5 Day Self Care Kit will help you.
Want to chat? Schedule your free chat here. Or better yet, join our Breaking Free from Sugar Program starting soon!
I'm so excited to introduce you to my friend, Courtney McManus from Florida! Courtney is a Certified Personal Trainer, specializing in Corrective Exercise for women who has been helping moms the past 15 years feel better about themselves and their bodies, while building a supportive community of women who have become lifelong friends.
She is the founder of Form Fit an online and in person fitness program helping moms to lose the belly and is the host of the podcast Raising Healthy Humans.
As a mother of three herself, it is her goal to help moms live their healthiest life while raising healthy children; promising to help make small changes that will last a lifetime.
This is a super juicy episode that will show you how to move more in just 5 minutes/day. You can find Courtney and all her goodness here.
Lacking energy?
Feeling tired more often?
Tune in for some real talk on energy and what we can do to increase our energy.
Here's my free guide on Endless Energy.
Want to chat? Let's do it! Schedule here.
It's not a real sexy topic but it can be a time saver if you struggle with the meal time scramble. Today I'm sharing my best tips on how to meal plan. And I'm giving you my guide to Batch Cooking. With it being back to school, my hope is this is helpful for you and your family!
Want to chat? As always ~ you can schedule your complimentary coffee chat here.
Today we are diving into how to be a healthy mom ~ not just physically, but mentally, emotionally and spiritually as well.
As always if you'd like to schedule a complimentary coffee chat ~ you can do so here.
And, I have a free giftie for you as well. Here's a copy of my 24 Hour Sugar Free Plan. Cutting out sugar was a BIG step in my health journey and it impacted all the areas we talked about today. Be sure to get yours, mama!
Mama,
Feel like you need a safe, judgement free space to be yourself? I got you! That's why I created the Finding Freedom program for moms. I'd love for you to join our community. All the information about it is here. We start soon, join us!
Or if you'd like to do the 30 minute Calm, Confident, Happy, Healthy Mom Experience, you can get those details here.
If you'd like to chat, let's do that here! Can't wait to connect with you!
I'm so excited! Our experience is next week and there is still time for you to join us. All the info is here.
Or if you'd rather chat one on one, let's do that here.
I got you, mama!
Today I'm calling out the elephant in the room and sharing some real truths about being a mom that may help us all to discuss. So let's dive in!
If this resonates with you and you're ready for more as a mom, join the upcoming experience. I'll put all the info here for you to join us. Can't wait to see you there, mama!
Want to chat? You can do that here.
Mama ~ are you feeling insecure as a mom? Constantly second guessing yourself and your decisions? Check out today's episode as we dive into how to be a confident mom. Excited for you to hear this!
If you're ready to dive deeper into this ~ be sure to join our upcoming experience on how to be a Calm, Confident, Happy, Healthy Mama. I'll put the info here for you to join us. Can't wait to see you there!
Want to chat? Confidence comes from doing the deep, inner healing work I mentioned. It's what I help women do. Schedule here to chat more about your goals as a mama.
Do you feel frazzled? Overwhelmed? Exhausted? Frustrated? And in turn you're short and irritable with your kids? If so ~ today's episode is for you. Today we are talking all about how to be a calm mom. Be sure to tune in and walk away with things you can do TODAY to become calm.
If you'd like more support on this topic ~ be sure to join the How to be a Calm, Confident, Happy, Healthy Mom experience.
I'll share the info here for you to check out.
See you there!
After the last year ~ I think we need to rethink health. Do you agree?
Real talk on rethinking health today. This is an original video from a facebook post I did a few weeks ago.
Here are some summer mom truths ~ mama if you think/feel this way this summer ~ you're not alone.
Maybe this episode is more for me? LOL
Summer Mom Hacks! Any other mamas feel like they are on the struggle bus during the summer, or am I alone in this?
If you're with me ~ this episode is for YOU!
Here's the guide on how to begin your day right. Enjoy!
Are there foods that trigger anxiety more than others? Tune in to find out.
For information on the food and mood workshop, go here.
To schedule a coffee chat, go here.
Do you know what food dyes are doing to your kids, parents? Please listen to this episode if you have children in your life.
Here is the link of what dyes do.
If you'd like a copy of the resource I mentioned, please email me at melissa@free2bcoaching.com with "food dyes" in the subject line and I will send it to you.
Here is the link to the podcast on label reading.
To schedule a chat about what you and your kids are eating ~ you can do so here.
For the workshop on food and mood, go here.
Diving a little deeper on the food and mood journal we talked about last week.
I do offer this as a service to clients. If you are interested, please email me at melissa@free2bcoaching.com and we can discuss.
For the food and mood workshop information, go here.
To schedule a coffee chat, you can do that here.
What's the impact of food on mood? Do you know? Dive in to learn more. SO excited to talk about this with you today!
To grab your journal, please email melissa@free2bcoaching.com with the subject line "journal."
Here is the Bristol Stool Chart I referenced as well.
To join the food and mood workshop, go here.
To schedule a coffee chat, go here.
Today, I am super excited to be chatting with my guest, who is also my friend, Kristi Reynolds.
Tune in to hear her story of lasting transformation.
If you'd like to schedule a coffee chat and find freedom, you can do so here.
The past few weeks we have been talking about emotional eating so today let's talk about mindful eating and how to do it. I can't wait to hear what you think.
As always, if you'd like to hop on a coffee chat, you can schedule yours here.
If you're interested in the Breaking Free from Emotional Eating workshop, join here.
You can be free, sister!
Looking for simple ways to enjoy health AND flavor? I got you!
Here's the link to download my BBQ guide as well. Enjoy!
Tune in for tactical things {FREE, BTW!} you can do TODAY when you want to emotionally eat.
To continue the conversation, schedule a complimentary coffee chat here. Can't wait to connect!
Real talk on emotional/stress eating.
If you are under the impression that it is sitting on the couch, feeling sad and drowning your sorrows in junk food, please watch.
If you know you are an emotional/stress eater, please listen.
For the emotional eating masterclass, click here.
I have an awesome guest with me today, Jenilee Samuel. We are digging into how to hear God's voice. Join the convo here and learn how to hear Him for yourself {when I learned this, it was life changing!}
The beautiful Jenilee can be found here.
To join the mini masterclass and 5 days of support on breaking free from emotional eating, click this link. See you there!
I don't know about you, but when I'm stressed, I want SUGAR. You too? Listen in and be sure to grab the free guide here.
Continuing on with stress awareness month, this episode is all about self love 101 and how it impacts stress.
As always, you are welcome to set up a chat here. Can't wait to connect!
In honor of stress awareness month, this episode is all about the impact of stress and anxiety on our health. And, some tips to navigate it. I think after the year we have had, EVERYONE could benefit from listening to this!
Here's a link if you'd like to chat.
It's the last week for Spring into Health! Spring means spring cleaning. That can be in your home, your calendar, etc. This month, I'm doing a spring into health series where each week we will focus on ONE thing we can do to spring into health. This week we are talking about reading food labels. Join the convo here!
To grab my guide on reading labels, email melissa@free2bcoaching.com
To learn more about Finding Freedom Sisterhood, click here.
It's March, which means spring! Spring means spring cleaning. That can be in your home, your calendar, etc. This month, I'm doing a spring into health series where each week we will focus on ONE thing we can do to spring into health. This week we are talking about journaling. Join the convo here!
To grab my guide to start journaling, go here.
To join the How and Why to Break Free from the Sugar Habit workshop, click here.
It's March, which means spring! Spring means spring cleaning. That can be in your home, your calendar, etc. This month, I'm doing a spring into health series where each week we will focus on ONE thing we can do to spring into health. This week we are talking about sleep. Join the convo here!
To grab the power down hour guide to get your sleep off to a strong start, please email me at melissa@free2bcoaching.com
Join the How and Why to Break Free from the Sugar Habit workshop here.
It's March, which means spring! Spring means spring cleaning. That can be in your home, your calendar, etc. This month, I'm doing a spring into health series where each week we will focus on ONE thing we can do to spring into health. This week we are talking about eating whole foods. Join the convo here!
Grab some delicious whole food recipes here.
Learn more about the Finding Freedom Sisterhood here.
It's March, which means spring! Spring means spring cleaning. That can be in your home, your calendar, etc. This month, I'm doing a spring into health series where each week we will focus on ONE thing we can do to spring into health. This week we are talking about ditching the drinks. Listen to see what that means!
Grab my free guide on how to hydrate here.
Join the How and Why to Break Free from the Sugar Habit workshop here.
It's March, which means spring! Spring means spring cleaning. That can be in your home, your calendar, etc. This month, I'm doing a spring into health series where each week we will focus on ONE thing we can do to spring into health. This week we are talking about ditching the white stuff. Listen to see what that means!
Guide to Kicking Sugar Cravings to the Curb.
Join the How and Why to Break Free from the Sugar Habit workshop here.
Today, I'm so excited to talk with Jenn Kautsch, of SoberSis. Jenn has spent time taking a break from drinking without having to use willpower or feeling deprived. She lives more of a mindful lifestyle and says "learning the science behind what my body/mind was experiencing has empowered me to make different choices. It's like I was living a somewhat divided life, constantly feeling in conflict and stuck in an internal tug-of-war. God really brought me freedom by bringing together the mind-body-spirit connection so I could live a more wholehearted life. That's how I want to live as I get closer to my 50's and beyond."
Join us as I take some time today talking with this amazing woman, Jenn Kautsch.
You can find her at ~www.sobersis.com/home
Free Guide - www.sobersis.com
Free Video Series - https://www.sobersis.com/new-videos
21 Day Reset Challenge - www.sobersis.com/21daychallenge
Follow On Facebook
Follow On IG @sobersis
In the fashion of Valentine's Day and love, today I want to dive into loving your kids well. Parents, this is for you!
The book I mentioned is "Families Where Grace is in Place," by Jeff VanVonderen.
To join the workshop on How and Why to Break Free from the Sugar Habit, join us here.
With it being Valentine's Day next week, I thought this topic might be helpful. Join us as we dive into relationships that give energy {vs. take away} through the art of appreciative communication. I'm not sure about you, but everyone loves to be and feel appreciated. Join us as we dive in and add some energy to your relationships!
Join the upcoming How and Why to Break Free from the Sugar Habit workshop here ~ https://mailchi.mp/free2bcoaching/x0a3gjtnoq
Just sitting here this morning drinking my morning cup of love as I process some things this morning. Love is powerful, isn't it? In fact, a client and I were just talking yesterday and she said to me ~ "It's not about losing weight anymore! It's about loving me {my body} at every stage of my life, stopping the self-sabotaging {this is huge}, having food freedom/mindful eating. WOW.
I've been doing a lot of podcast interviews lately and the common theme has been around loving yourself and taking care of yourself. Now before you go off on me and tell me that isn't Biblical ~ let's remember the verse ~ "love your neighbor AS YOURSELF." ~ Mark 12:31. It seems a lot of times we cut off the "as yourself" part. I'm not sure where the message got into our minds that taking care of ourselves makes us selfish? And I don't mean spending hours at the spa, I'm referring to the basics of self care ~ nutrition, hydration, safe movement, sleep, stress management, etc. The basic pillars of health, really.
Friends ~ you cannot pour from an empty cup. If you're not doing the basics for yourself ~ how are you showing up in the world? For your family? Is that what you want to model to your kids? More is caught than taught. I hope you know I say all of this in love. If 2020 has taught me anything ~ it's the absolute need for the basic pillars of health for ourselves and future generations. Dive in to hear more.
Join the upcoming How and Why to Break Free from the Sugar Habit workshop here ~ https://mailchi.mp/free2bcoaching/x0a3gjtnoq
Thanks so much for taking a listen today about time blocking. It's been a game changer in my daily life as a wife, mama, coach, etc. I hope it's helpful for you as well!
If you'd like to join the upcoming How and Why to Break Free from the Sugar Habit ~ you can join us here.
And if you'd like to chat, here's the link to my complimentary coffee chat. Talk soon!
Need help replacing judgement with curiosity? This episode is for you. It's been a game changer in my life. How you do one thing is how you do most things is a phrase I learned in my coach training and it seems pretty spot on.
Link to a complimentary coffee chat ~ https://calendly.com/free2bcoaching/finding-freedom-coffee-chat
Link to How and Why to Break Free from the Sugar Habit ~ https://mailchi.mp/free2bcoaching/nsswn7ibci
We've heard of sabotage, right? What about self sabotage? How and where does it show up in your life? Let's dive in so you can STOP it!
Link to a complimentary coffee chat ~ https://calendly.com/free2bcoaching/finding-freedom-coffee-chat
How are you honoring your yes and no in your life? Are you? Or, are you saying yes to all the requests from all the people and feeling tired, frustrated and bitter? There IS a better way. Let's find it!
Here's the link to crushing your new years goals ~https://mailchi.mp/free2bcoaching/crush-your-ny-goals
And a link to schedule a coffee chat if you desire ~ https://calendly.com/free2bcoaching/finding-freedom-coffee-chat
Happy New Year! It's that time of year when most people think about weight loss, new years goals/resolutions, etc.
Yet, before you go down that rabbit hole, please listen to this episode. The definition of insanity is doing the same thing over and over and expecting a different result. Don't do that this year! I got you!
Join the Upcoming How and Why to Kick the Sugar Habit Workshop here ~ https://mailchi.mp/free2bcoaching/2ci97ehl44
Here's a link to schedule a complimentary coffee chat ~ https://calendly.com/free2bcoaching/finding-freedom-coffee-chat
Grab my How to Kick Cravings to the Curb guide here ~ https://mailchi.mp/free2bcoaching/sugar-rf-sept-2020
Boundaries and why they matter! This seems fitting with the holidays and all the extra time we have with family and friends.
I hope this episode is helpful for you in this area. It's amazing what some good boundaries can do, in ALL areas of life!
As always if you feel stuck, schedule a coffee chat and let's get you unstuck, girl! ~ https://calendly.com/free2bcoaching/finding-freedom-coffee-chat
Have a very Merry Christmas, loves!
Something I really see missing in today's society is open mindedness. Check out this episode to learn how replacing judgement with curiosity can be a game changer for you ~ in ALL areas of your life!
Struggle with sugar? I got you, grab my guide here on how to Kick Sugar Cravings to the Curb ~https://mailchi.mp/free2bcoaching/sugar-rf-sept-2020
Want to chat? Schedule your complimentary coffee chat here so we can get you unstuck sister! ~ https://calendly.com/free2bcoaching/finding-freedom-coffee-chat
In today's episode, the topic is favorite holiday hacks. With Christmas and New Year's just ahead, my hope is these hacks will be helpful for you.
As promised, here is the group where the healthy holiday baking series went down, would love for you to join us. There is an amazing recipe the last day of dark chocolate holiday bark you won't want to miss! https://www.facebook.com/groups/happyhealthymamatribe
And, the survival list is here ~ https://mailchi.mp/free2bcoaching/holiday-survival-list
To your healthiest holiday yet!
With this being the PREMIERE episode, it seemed fitting to introduce myself to you and share with you what you can expect. Welcome, it is great to have you here!