Monday Matters with Holly Cochrane: Recent Episodes
Holly Cochrane
I surround myself with amazing people who do hard things every day. From going to the gym and working out to creating healthy meals their family will actually eat. This podcast is for the Moms out there who deserve to THRIVE.
Learning about heart rate variability and my recover score has really helped with the previous burn out I was suffering from. On todays episode of Monday Matters I talk about HRV and its role is training and recovery.
Today Dr.Node and I explore how it physically feels to check in and be present in your life. Listening to Node is always an insightful experience and I feel privileged to have these conversations recorded and share them with you.
How does being honest with yourself help you to move forward? Better yet, how does NOT being honest with yourself hold you back? Today I got to have a sit-down conversation with Dr. Node about the importance of honesty in our overall health.
Well not really, but today we were talking in the gym about whether or not we are losing the ability to be intuitive now that we have access to all kinds of data from research and wearable trackers. Do you know if you are tired or low in estrogen without an app???
If I convinced you last week that you have time to busy and still practise being mindful then today I want you to listen to WHY that it is so important. What part of our brain is resting when we become present and turn out the past and the future? Why is it important to rest that part of our brain every day?
You are NOT too busy to start a mindfulness practice. In fact, if you think you are too busy you need to listen to today's podcast. Your health and your busy lifestyle will benefit from the way you can manage stress more effectively when you are intentionally more mindful. If you are not "into" sitting cross-legged and saying ummmmm for long lengthy minutes then let me teach you why you should be mindful without investing hours in daily meditation.
Hands up if you wake up at 2:00 am without a kid waking you and wonder why you can't sleep very well. If you have had a few sleepless nights in your life then listen to today's podcast as I talk about the 4 main hormone culprits that influence our sleep quality.
There will be that moment when you realize you want to choose a different kind of hard. Today I interviewed my Auntie Sharon about when and how she decided to live a sober life. If you want someone to reach out to help you take those first steps, she would be an excellent person to start that journey with. Today could be the day you decide to feel better than you ever thought possible.
Sharon talked about her favourite podcasts and I have included links to them here.
https://pod.link/971959728 - Recovery Elevator
https://pod.link/1565657975- Sober Awkward
Local AA meetings are held in Fort Qu'Appelle on Friday nights at the United Church. Everyone there will be happy you walked through the door.
Today's episode is an interview with my friend Kirsten Kotylak who is an outstanding nurse on a journey to explore and improve her health as shift worker. There are tons of great tips even if you don't work shift work so take a listen and enjoy! She believes in keeping things easy and simple, who can't get on board with that.
Progressive overload, aka lifting a little bit heavier after a few sessions will help you avoid plateaus, gain overall strength, maintain muscle as you age and make you feel a sense of accomplishment. Not every day is PR day but if you aren't reaching for something just a little more challenging are you challenging yourself? Todays podcast is all about how to increase your resistance training sessions.
Breathing to optimize health is not something I was born knowing how to do well. I have been learning the value of how to breathe and how it influences every system in my body. On today's podcast, I talk about how getting dialed in on your belly breath can help get rid of the belly.
The body's natural stress response can dysregulate many physiological functions when emotional trauma remains unresolved. This heightened state of arousal and the mind-body connection can manifest in various physical symptoms. While these may be normal reactions initially, persistent physical issues with no clear medical cause could indicate the effects of unprocessed emotional trauma held in the body.
It's important to rule out any potential medical conditions first. But if physical symptoms persist without an identifiable physiological reason, exploring the role of emotional factors through therapy can help facilitate mind-body healing
Physical symptoms can sometimes be manifestations of emotional trauma held in the body. Check out today's podcast about the mind-body connection.
Vitamin D helps reduce cortisol levels, improve insulin sensitivity, and promote weight loss through its effects on hormonal regulation, glucose metabolism, and adipogenesis. Sunshine can also increase Leptin and a feeling of fullness so we do less mindless eating when we are busy outside. I know I am sold on Sunshine!
If you know you are stressed out and starting to hold extra weight around your belly the food you eat can help to support lower levels of cortisol. On the Monday Matters with Holly Cochrane podcast this week I talk about the foods that are easy to work into your everyday meals to help reduce the hormone mid-section.
Cortisol is our stress hormone and we can't try to lose weight around the midsection and ignore the stressors in our life.
Today's episode is all about Cortisol and 10 ways you can reduce it.
10 ways to lower cortisol
- Identify stressor and triage them
- Relaxation techniques breathing, quiet time, walks, sauna, yoga, journaling, creative outlets
- Eating a balanced diet: fibre, fatty acids, fermented foods
- Avoid caffeine/smoking
- Get enough sleep/ bedtime routine
- Take up a hobby that is not associated with your stressors
- Laughter and Joy
- Exercise Don’t do too much, but just right
- Build good relationships.
- Take supplements - start with lifestyle then try Omega 3 fatty acids, Magnesium, Ashwagandha,
Repeat episode from the hormone presentation I did last year on how to attempt to address the hormone inbalances in perimenopause.
I am taking a couple of weeks off of podcasting and sharing two hormones episodes that you may have missed or forgotten the key points. Thanks for understanding. I'll be back in a couple of weeks.
Hands up if you suspect you eat more calories than you need without even realizing it. I do this but I have done some work to be more mindful of the fuel I consume and the relationship I have with food. On todays Monday Matters Podcast I am going to share some strategies to stop the mindless eating. Take a listen and hit subscribe where you listen to podcasts so you always get the newest episodes.
Movement is Medicine is a mental health program I have designed that connects what happens in the gym and in real life. If you are not training your mindset in the gym you are missing out on a great opportunity to develop all your untapped strengths.
I like to be able to research things that are useful for myself and my clients and then be able to find a way to communicate it that doesn't turn people off. Today's episode is my take on Magnesium, its role in our health and how to get enough through diet and supplementation.
check out my website for DNA testing and send me a message if you want to buy the Bioptimizer Magnesium blend.
Mineral deficiency is a real thing amd most of us are affected by it, even if we don;t know it. Calcium, Iron, Zinc, Phosphorus and Magnesium are important minerals our bodies need to function and we can't create them, we need to get them from our food sources.
On today's podcast I tell you how to determine if you may be mineral deficient and what you can start to do about it.
https://www.k2crosstraining.ca/about-nucleogenix
Often stress is a result of feeling overwhelmed and out of control so today I want to teach 5 things you always have control over. Remember to use them when you are feeling stressed as a strategy to feel calm and in control.
Leptin and Ghrelin, are complicated hormones that tell us when we are hungry and when we are full but because our hormones play in an orchestra they often get out of tune. Take a listen to today's podcast to understand your hormones and how they relate to the amount of food you eat.
I kinda like Eeyore from Winnie the Pooh but we could only hang out for so long before I would start to get sucked into the woe-is-me mentality. Having a victim or a negative mindset can feel very natural if that is the environment you surround yourself with. Listen to this episode and take a minute to reflect on who is the Eeyore in your world, and is it you?
A little competition is healthy but who you compete with might not be. Today I talk about how I find a way to push myself and continue to level up, personally.
I love my friends at Authentic Realty and when they asked me to be a guest on their new podcast I was honoured. Take a listen as I talk about the wonderful people I call "my community".
If you guessed the "F" word I use too often don't be disappointed but my new favourite word isn't that one. It is fibre. I have started to make this my new favorite F word because my hormones needed me to. I am great at finding protein sources but the older I got the more I needed to focus on my Fibre. It was a pretty simple way to help to balance those hormones.
I want people to understand the value joy has on their overall health and well-being. Clients often give me a side eye when they want to lose their belly fat and I prescribe a funny sitcom or tea with a friend. What do you do that brings you joy? If you can't aswer that take a listen to todays podcast.
We did a survey at the gym asking if people wanted to participate in the Crossfit Open this year. More people wondered what the "Open" is so today I will explain that for you.
I want your opinion on the word excuses. I find it triggering and negative and an indicator of mindset. I much prefer to believe that sometimes there are obsticles and barriers that are reality that I haven't solved yet, but I do hard things so will tackle them. I want people to stop feeling negative with their excuses and give them the power to solve their obstacles.
https://www.k2crosstraining.ca/subscribe-to-thrive
K2 is now offering Virtual Physiotherapy. If you have ailments and pain points that are keeping you from enjoying exercise you could benefit from the watchful eye of a physiotherapist. You can book your first online appointment by visiting my website at https://www.k2crosstraining.ca/
I set goals regularly, not just in January. I also get my counselling clients to set goals regularly. Are you setting goals or wishful thinking? The difference will be seen in your results. Set goals with me and start to check those boxes.
Welcome to K2's "Subscribe to Thrive" – a transformative 12-month habit stacking program designed to guide you towards a healthier, more balanced lifestyle. This unique journey spread over a year, focuses on implementing one new habit each month, ensuring a gradual, manageable, and sustainable approach to personal development and wellness.
Subscribe Below!
https://app.squarespacescheduling.com/catalog.php?owner=26175177
Pam Horne is a Confidence & Calm Coach, specializing in Stress Management and Personal Organization. She focuses on helping women cultivate inner and outer calm so they can escape the feeling of constant chaos and feel in control of their daily lives.
EFT, also known as Tapping, is one of the main tools that she uses in her coaching practice to help women take control of their emotions so that it is easier to receive and respond to whatever life throws their way with grace and ease. The link to Pam's free book and scripts on amazon is below,
https://www.amazon.ca/Power-Your-Fingertips-Minutes-Handbook-ebook/dp/B07BDRPNLJ/ref=sr_1_1?crid=3750ZJLEL3HZI&keywords=calm+to+chaos+pam+horne&qid=1702057002&sprefix=calm+to+chaos+pam+horne%2Caps%2C159&sr=8-1
When I ask clients what they do for self care I often get the response "I don't know". This triggers my next question of "what have you been taught"? "Nothing" is the response. So if we are not taught about self care how would a person start to figure out what they needed. Tune in for valuable insights and inspiration if you're unsure about your own self-care practices.
Ok, I found myself needing a pep talk now that December has arrived so I decided to turn on the microphone and record the pep talk I give myself when I start to feel overwhelmed.
Here are my 10 strategies to thrive this season:
- Drink more water
- Find protein sources
- Move my body and get outside
- Choose the fun wisely
- Say no without guilt
- Lower my expectations
- Get rid of clutter
- Be quiet. Breathe
- Turn off my phone more
- Sleep. Don't forget how much better I feel when I sleep enough!
I have known for years that lifting helped with my mental health. I am also aware that lifting can be triggering for people who have experienced trauma. I have informed my coaches about the trauma responses that can happen during exercise and today I wanted to share with the Monday Matters listeners about the connection between lifting weight and our mental health. Take a listen to this weeks episode titled "Trauma Informed Exercise Programs" #mondaymatterswithhollycochrane
https://fastlikeagirl.
There is a fast like a girl app that I highly recommend you use to keep track of the days and when/what you should be eating.
Here are the phases with the kinds of foods to be eating.
Power Phase 1 - Eat Ketobiotic
Days 1-4 (13hours)
Days 5 (15 hours)
Days 6-10 (17 hours)
Manifestation phase - Eat hormone feasting foods
Days 11-15 (13 hours)
Power Phase 2 - Ketobiotic
Days 16-19 (15 hours)
Nurture Phase - hormone feasting
Days 20-30 (no fast/13 hours)
I wanted to learn more about fasting and today I want to start to share what I have learned with you.
Fast Like a Girl - Dr. Mindy Pelz
We didn't do a marraige prep course? Did you? What if you invested in your relationships like your boss makes you invest in your career?
7 Principles for Making Marraige Work
John Gottman
Check out the new Monday Matters with Holly Cochrane podcast and ask yourself if you are feeling good, or are you feeling familiar? Do you do things you want to do, or do things because that is the way you have always done them? Do people say things like "drama follows you" or "you look for fights"? If you are curious if you feel good or familiar this is a great episode for you.
Lesley-Ann remembers making a low point in her life when she had to decide if she was going to ask for help or give up on life. 3 years later she is a much different person with an amazing outlook on life. I am priviledged to be walking along side Lesley-Ann on her journey.
I have been doing a lot of research about the genetic make up my parents gifted me after completing my DNA study with NucleoGenex. I have the obesity gene and yet I do not believe obesity is genetic. Today I want to give you motivation and hope to change the direction of your family's medical history. Take a listen and get excited to prioritize what your body need a little help with.
If you want to learn more about DNA testing with NucleoGenex you can reach out to me or check their website out at https://nucleogenex.com/
5 stages of Emotional Intelligence:
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Naming emotions
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Understanding why we feel that way
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Managing emotions
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Expressing emotions well
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Recognizing and understand emotions of others
I watched the documentary "Blue Zone" on Netflix and was even more motivated to live a life that will allow me to live until I am 100, but to live WELL!
Gallbladder pain is real bad, I have felt it! There are a few lifestyle strategies that can help with gallbladder pain as well a some changes that everyone who has their gallbladder removed should consider.
I talk about heartburn with a lot of my nutrition clients and I find it interesting that most of them who suffer have talked to their doctor and received medicaiton but haven't been asked to find out if they can get to the root cause of the heartburn and heal that. If you suffer you might want to take a listen.
My passion for Functional Medicine means I want people to try to learn what they don't know yet about the medications they are being prescribed. I was challenged on my language the other day when I proudly said one of my clients was no longer taking their medication...that pride isn't changing but the way I talk will. Take a listen to my opinion about the use of medication in Canada right now.
Today I am sharing my personal views on weight loss drugs like ozempic, which is a drug orginally designed for type 2 diabetics. I have been able to find some positives but I am concerned with the amount of gut health side effects they cause and truly believe our gut health is our foundation to overall health. If you are curious about the newest weight loss drug take a listen to my intial reaction to my research.
Today is a replay of an episode I recorded last year about how I like to reflect after special occasions and big events. Even if you listened to it last year, I bet you can do some reflection again as we wrap up Rally in the Valley and head into a new fall season.
There has been a lot of research done proving the health benefits of volunteering but what does that balance look like? Are you healthy enough to be able to get the benefits of being a volunteer? Are you doing too much? Today is the day for you to give some thought to the new season of fall and how much should you be doing?
In Social Work, we learned about Maslow's Hierarchy of needs and everyday when I work with people I find myself directing them back to that foundation. When you focus on building a strong foundation the ability to move forward is easier. Take a listen and decide how solid is YOUR foundation.
Which app do you think is the best to track your cyle:
Moody
Flo
Period tracker
My Cycle
Oura ring
Let's make it way more normal to do snack-sized exercise at work than it is to go for a smoke break.
I made it, I have talked about each of the 4 seasons of the menstrual cycle and I am finishing the 4 parts series with the Fall Season. Its time to slow down and honour what our bodies can handle
I talked about winter, then moved into spring and this week I am talking about my favourite season... Summer! Why does summer have to be so short?
Last episode I talked about the 1st week of our menstrual cycle, winter. This week I am sharing what I know and how I am tackling the second week, the follicular week or what I will call spring.
The first day of your period is call the menstrual phase or the winter phase. I want to better understand what my body is doing so I can honour it during each of the 4 weeks and today I am sharing what I know about the winter phase.
Today's episode is all about the YUKA app. It scans and rates food, health and beauty products and allows consumers to make better choices regarding the toxins they are consuming. My family has fully embraced it and I hope you find it helpful too.
Do you know what all those numbers mean on the back of the package in the grocery store and can you make informed decisions?
In Counselling I find myself asking similar questions and people often find their answers are just what they needed to process to move forward. Today I ask 3 questions I hear myself saying a lot, and hope your answers help you to move forward.
https://www.glucosegoddess.com/
I did not invent these 4 hacks, I totally got them from the Glucose Goddess and I strongly suggest you give her a follow. These are not the only things you need to be doing for optimal health but they are not too hard and they are totally free so give them a try!
I wrote down 9 things I have tried to implement as a parent over the past 18 years. Some I am good at and lots are a work in progress. Please share this episode and add your lessons to your social media for other moms to learn from.
If you are tired start thinking about that like a whisper from your body. Being tired is protection mechanism your body uses when something is off. Instead of trying to bandaid tired and get more energy, start looking for the root cause of your tired. Then you will be on the road to healthy.
We almost always know what we need to be doing to feel better but we don't always know how to start. Today I want you to answer these 4 questions and post them where you will see them. It might just be what you need to start feeling better.
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What do you want to do more of?
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What do you want to do less of?
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What would you like to start or try new?
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What should you stop doing?
If you answer these four questions you will have some direction into how to help yourself move forward and feel amazing.
Do you know if you are an introvert or an extrovert or somewhere in the middle??? I have never really felt connected to either personality trait 100% and it's because I am an Ambivert!
I know better and yet I started to check the boxes for burnout. If you are feeling like you are burning out and stuck lets talk about how to find that joy and peace in your life again.
I have been a believer in reflexology for 22 years and I hope you take the time today to listen to the wonderful benefits of this health practice and give it a try. You can contact Soul Shifting Reflexology on Facebook or at 306-331-7295 for an appointment in Fort Qu'Appelle.
Today I interviewed Michelle Strawford who is the ultimate entrepreneur and has recently started an non-profit called the Invisible Mental Health Project. They are hosting their second event called We See You on April 18th in Regina and there is a link to their website here. Please listen to Michelle and if you want to be a part of the project or the next even send me a message. https://www.eventbrite.com/e/invisible-mental-health-presents-we-see-you-community-series-tickets-596134252597
https://www.youarenotinvisible.ca/
Instagram: invisible.mental.health
Facebook: https://www.facebook.com/You.Are.Not.Invisible.Mental.Health
I met the owners of Prairie Crickets from Manitoba in February and have been eating crickets and drinking cricket protein powder ever since. It is an amazing superfood with a lot of environmental benefits. Today I interviewed the "Farmers" Lesley and Ryan Steppler.
If you want to purchase protein you can easily do so at https://www.prairiecricketfarms.com/ and use code mondaymatters10 for 10% off
I met Cindy Broland at the Regina Health and Wellness Expo and asked her a million questions about DNA testing and decided to do the test before the weekend was over. Today I asked her all the questions again so you can decide if you would like to test your DNA.
Last week I introduced you to hormones, what they are and how we produce and eliminate them. Today I am giving you the free, tackle strategies to balancing hormones.
If you missed me at the Health Expo I am recording today's podcast just for you. Here is the first part of a 2 part series on Hormones, how they get unbalanced and how to prevent that.
I don't love a lot of rules, especially for teenagers. This is strictly my opinion but I think kids only need 2 rules!
Today I talk about 6 strategies to improve your communication with other people, either your spouse, co-workers, family, or friends. This is not something you are born with and is something you can always get better at.
The health benefits of a great relationship can not be ignored. Take a listen to get excited about fostering or finding the relationships that will improve your overall health.
Bravery is not the absence of fear, but rather the ability to move forward despite fear. Being brave will get you places so take a listen for some strategies to become a braver person.
Here is the link to the Health Expo Free tickets. Please come and enjoy the Expo Feb 25/26 2023
https://www.universe.com/embed2/events/63b602bf354615002ccdd1d6?state=%7B%22currentDiscountCode%22:%7B%22code%22:%22RW23002%22%7D%7D
The link to free Health and Wellness Expo tickets is below:
https://www.universe.com/embed2/events/63b602bf354615002ccdd1d6?state=%7B%22currentDiscountCode%22:%7B%22code%22:%22RW23002%22%7D%7D
Random acts of kindness can make a big impact on both the giver and the receiver. If you want to level up your mental health and create a snow ball effect of happiness start with a simple smile, text, or thank you note to improve someone's day
Today I visited with my friend Myranda Reimer from Synergy Strength about being a female athlete. If you are a woman or know someone who is there is something useful in today's conversation.
Follow up links and information:
www.myrandareimer.com
@myrandareimerphysio
www.instagram.com/myrandareimerphysio
I am working on getting more free resources up and going. For now my youtube has some great videos! https://www.youtube.com/@myrandareimer1167
And people are always welcome to book a discovery call with me
https://synergystrength.janeapp.com/#/staff_member/4
I am parenting teens as well as counselling teens in my private practice. It was nice to sit down today with Adam Lorenz from Saskatoon who also owns a private counselling practice and an MMA gym. If you hang out with teenagers join us in conversation today. We can't solve all the world's problems but it is fun to pretend to wave the magic wand with unlimited creativity.
I bought an Oura ring almost a year ago, mostly to give me the data about my body that I already knew. It has worked! My Oura ring gives me a sleep score, recovery score and cycle prediction with amazing accuracy. I have used the data to honour how I am feeling and how much I can push myself and it has helped me feel like my training is purposeful. If you are interested in purchasing an Oura ring you can click the link here for the online sizing chart to get started.
https://ouraring.com/product/heritage-silver?g_network=x&g_productchannel=&utm_campaign=pmax_prospecting-retargeting_integrated_allgeos_purchase_english&g_keyword=&g_adtype=&g_keywordid=&g_ifcreative=&g_ifproduct=&g_acctid=553-919-5922&g_adgroupid=&g_adid=&g_productid=&g_merchantid=&g_partition=&g_campaignid=17714554930&utm_medium=cpc&g_campaign=pmax_prosre_integrated_us_c_pur_en&utm_source=google_pmax&utm_content=sleeplab_prospecting_allgeos_en_static_video&gclid=CjwKCAiA8OmdBhAgEiwAShr4071a38FzIcLcGRFv4Ox1w_OpNkCFTOxMHOR5W6Bio-viH8-yHtwddxoCRWMQAvD_BwE
Today I interview my friend Jazmin and she shares her great story about how much she has gained in the last year after she walked into the gym to "lose weight"
Sometimes we are so busy just getting through the day, the hour, and the mud that we don't see how all those moments add up. Take a minute today to write down all that you have accomplished this past year. I promise you, it is more than you think!
Here are 4 ways to make the best of the season if it isn't your favorite time of the year.
1) Ask yourself it what you are stressing about really matters
2) Decide how you want to feel and work at it
3) Focus on what you can control
4) Honour your feelings. Its ok to feel sad or lonely or any way you currently are...
Food is powerful, both for the good and for the bad. Take a listen to learn why I like to label foods.
Learning to breathe has been a game changer for me, my health and my mindset. I still have a lot I want to learn about but if you have never given much thought to the way you breathe take a listen and start your breathing journey.
Sleep is a big deal. We need it and most of us are not getting enough. Take a listen to Why we need sleep and how to get it.
A few of my favourite hormone balancing foods in alphabetical order: Almonds, Apples, Avocado, Broccoli, Cherries, Chia Seeds, Chocolate, Coconut Oil, Eggs, Flax, Green Tea, Pomegrante, Pumpkin seeds, Quiona, Salmon.
https://www.powerhungry.com/2013/02/flax-breakfast-cookies-vegan/
https://drive.google.com/file/d/18gX-NiTqGuEF-NT0a-dUeoDv2CDajT5E/view?usp=share_link
We did Dr.Nodes 10 day detox and we all survived. In fact most of us learned some really wonderful things about our diet and how it impacts how we feel. If you are wondering how we did take a listen to hear some testimonials from a few participants.
Jill Stinson has made a couple of career changes over the years but each one has been motivated by her commitment to health. Today I got to interview her and hear about her willingness to grow, learn and change in the pursuit of wellness.
My friend Krista Bull is a movement specialist and today I interviewed her today because I think everyone should have a movement specialist assess them periodically. We all want to move without pain and efficiently and even some of the most seasoned athletes pick up poor movement patterns that can be improved.
I am doing a medically supervised with Detox with Dr.Node starting October 24th. If you want to join us take a listen to this podcast and get signed up as soon as possible.
I posted on Instagram and Facebook on Sept 28th about the 10 things I have learned I can accomplish in 5 mins that bring me a lot of peace. I know you don't have time. I don't have a lot of time either but when I started to realize what I could do with 5 focused minutes I started worrying less about what wasn't getting done and more about how to enjoy just 5 minutes. Tell me what you can do in 5 mins?
I have learned to do more reflecting over the years instead of just "doing" a lot of stuff and moving on to the next thing. Here are 5 steps I use to reflect on the big stuff I do in life:
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Write down the process. Make is easy to repeat.
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Write down all the successes, look hard for every one of them.
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Write down the lessons you learned, what will you do next time differently.
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Chose a new goal. Set the bar a little higher.
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Remember who your key players are, and acknowledge them. A strong team makes a huge difference. See who is on your team or who should be.
Ok I interviewed the K2 athletes that are signed up for competitions this year and I can't believe how many of them were more nervous about answering my question than anything CFF is going to throw at them, lol. If you have ever wondered why anyone would sign up and pay for a Crossfit Competition take a listen as you are about to hear their whys...
Sept 11th is day of reflection for me for so many reasons and this year I decided I would do a podcast about my day 19 years ago and the blessing I have received after suffering an ectopic pregnancy rupture. Healing is a journey with many corners.
Getting someone else to tell you what to eat 3 meals a day won’t work In the long run: instead ask these 4 questions and learn to create a sustainable meal plan for your LIFE!
Colour Spectrums is a workshop designed for EVERYONE and will improve communication, productivity and conflict resolution. Please join me at K2 on September 18th from 1-4pm.
I don't know who might need to hear this today but if you ever feel like you are just not ok, I get that.
But I have years of putting in the work on my heart and building my habits that I thankfully don't stay in the "I'm not ok space" for long.
It is that time of the year when we feel inspired to pack some healthy school lunches... you know, the ones that get eaten at school instead of all over the house and yard like they have been the last 2 months! I admit I am no expert on the actual packing of the school lunch but I hope you get some ideas from our family's experiences.
Mentorship is such a powerful way to grow and develop as a person both Professionally and Personally. Have you ever had a mentor or do you seek out mentors for your kids?
Today I interviewed Dr. Node Smith N.D. He explains what Health Mapping is before the workshop that we are hosting at K2 Crosstrianing August 19th from 6:00pm-9:00pm. Dr. Node is a friend of my family, a coach at my gym and we are incredibly blessed to have his experience and knowledge available to us. Please listen to this interview and join us for health mapping in August. The link to register is below.
https://k2crosstraining.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=43E43816-C602-44D5-A30C-99EAF7E88205
Go slow, start small, and learn about the foods with added sugar. When you begin to be aware you also begin to make other choices. Natural sweeteners can do the trick, and if you start to squeeze out sugar and replace it with other healthy options your sugar addiction and taste buds will start to change.
I know I tell you to drink your water, get more sleep, meal prep the food, and move your body every day but what if today I told you just to do a little less today?? Sometimes the race to be healthy is not moving us forward, in fact, it's taking us backward. If you listen to this podcast promise me you will place your right hand on your chest, your left on your belly, and breath into the left hand for a least 3 mins. The first time you do it it will feel like a challenge but it makes a difference over time.
It is easier to do the "healthy" lifestyle thing when you can do it as a family but sometimes our spouse in not always on the same page as we are. I know you know that you can lead a horse to water but you can't make them drink so today I have included 5 ways you CAN get your spouse on board with you.
- Lead by example.
- Speak in positives.
- Notice the little changes.
- Share your bigger why?
- Keep being awesome and find your tribe.
Today's episode is all about the 8 supplements I take in addition to eating a whole food, healthy diet. I start the day with the first two in a drink during my workout. Then post workout I make another drink with the next 3 supplements and the last 3 I take in pill form before bed.
- Beyond Amino IQ
- Creatine
- Collagen
- Cyto Greens
- Protein Powder
- Multivitamin
- Magnesium
- Fish Oil
The Gretchen Rubin 4 Tendencies Quiz is here:
https://quiz.gretchenrubin.com/four-tendencies-quiz/
Here is the link to the July challenge:
https://drive.google.com/file/d/1J6iUOEobgkyANBb-N92yozObFe-C29IP/view?usp=sharing
I talk to people all the time about how to manage their health goals when they are spending many weeks of the summer enjoying friends and BBQ's. Today I spent some time sharing my favourite recipes and tips and tricks to take them to the parties without the guilt. Below is the link to my Pinterest Board and to Cailtyn's Kitchen order form if you want to make life easy.
https://pin.it/5JcJYFy
https://l.instagram.com/?u=https%3A%2F%2Flinktr.ee%2Fcaitlynskitchensask&e=ATPIcLez3JuXDZ4hTjYCLqZ9Ttgzfq3KFQAwgJxKM-CUR7XTCELDxuZVI_AqaEX73EjNRS2SU8duQI31bHhXuQ&s=1
https://recoveryhappyhour.libsyn.com/
Enjoying the summer beverages is a very important aspect of our socializing as a society. Today I talk about ways to include a beverage or two, which choices are a little better than others and how to still be the awesome human you are without the buzz. If you want to listen to a great podcast that helps with the idea of becoming alcohol free I have included the link to the recoveryhappyhour podcast in these show notes.
We are leaving on a jet plane. Take a listen as to how I navigate being gluten-free and travel.
My daughter is going with her dad for a week of camping in Cypress Hills. There is so much value in learning from the land that our kids just don't get enough of anymore. The relationships built during these camping trips can not be simulated in the classroom and the idea that we can do hard things is proven repeatedly on these trips, to the point they are life-changing experiences. Thank you Bert Fox for fighting to have the Outdoor Education experience return. The health benefits of this week will be felt for years to come.
If you are wanting your body to change it will need to feel like it is changing. It doesn't need to be scary though. There are some really great recovery tools and strategies that can make it much easier to head into the next workout or potty break without fear.
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lacrosse ball
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PVC pipe
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foam roller
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scraper
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diet/breath work/ movement
It is very rewarding to get to a place where you like yourself, and you know that you can't make other people like you, so you just get to be you! When you are your authentic true self the people who will gravitate toward you will be like-minded people who appreciate the imperfect human you are.
A winning mindset is something we must practice and how we talk to ourselves matters. You should wake up every day and say:
I am Smart.
I am Brave.
I am Strong.
I can do Anything.
I am Loved.
I love Myself.
On today's podcast I talk about how to practice responding to your reactions the way you want to handle life.
This was a highlight of my career so far, I got to visit with Laurie Meschishnick. She has competed at the games 9 times and won gold twice. Laurie is also a World Record Holder in Olympic lifting and an amazing human. She runs an online mindset coaching business taking athletes ready to get to the next level by mastering mindset. Check out her website by clicking on the link below and share this podcast so everyone can hear about this amazing lady! https://www.onpointcoaching.ca/
I am not sponsored and will not get paid anything for talking about these products but I love to listen to other people's favourite things episodes so decided this week to change it up and share mine. The link to Larissa's page for the Lumispa is below.
https://www.facebook.com/groups/360497468624391/
No! No I don't think it is time to rip the bandaid when it comes to creating a healthy lifestyle. Instead, let it be a slow, gradual process you can become comfortable with. Being healthy and feeling good doesn't have to sting. Start by NOT buying just one thing that you know doesn't serve you well. You will find a substitution for it and hopefully you will find one that makes you feel even better.
Today I talk about inflammation, the immune system and joint pain. Our bodies are full of hot army men and women fighting our fight for us until we start to weaken them. Today I want to tell you how important it is to keep those Army members strong!
Today I am talking about the new course I am taking called Functional Nutrition and what that actually means. It means I am a little wacky and I would love for you to stick around and hear why I am so passionate about it. Please reach out and ask me questions after you listen because I love to talk about this stuff.
Today I am talking about the new course I am taking called Functional Nutrition and what that actually means. It means I am a little wacky and I would love for you to stick around and hear why I am so passionate about it. Please reach out and ask me questions after you listen because I love to talk about this stuff.
Hey parents of the the picky eater...I see you and I want to say you are doing a good job! I know this because in order to label your kid a picky eater you must be loving on them big time. You must be worried about their health. You must be trying to get them to eat foods that will serve them well. Because of all of those things I know you are an awesome parent and your kid is going to turn out just fine :) Kids need us to love them and want what is best for them first and foremost. In today's episode I talked about our picky eater, she still is... how we try to have conversations about food and nutrition during the down times or snag teachable moments. Sometimes our ideas work and sometimes they don't. And sometimes we have set a couple hard and fast rules because for us nutrition is as important as learning to walk safely in traffic. I hope you enjoy this episode and leave me a review if you do.
I am a dance mom and I love it. As we head into dance competition season I am going to share a few of the tips and strategies I have learned along the way to hopefully help you enjoy the process. Here are a few of the things I have learned:
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You will not know how to do the hair and make-up and that is ok. Ask for help!
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They wear that much make-up for the performance. Dance is a performance.
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Costume changes are stressful so be organized ahead of time.
4. Bring some big socks and wear a zip-up or button-up shirt.
5. You are not going on stage mom so settle down. Let the kids have the butterflies and nerves and you help them manage those emotions. You can set the tone and the mood for a great weekend. Talk about this with your kid before the heat of the moment and hopefully avoid any meltdowns and nasty eye rolls.
Tonight I interviewed my friend Treena who is a Sleep Sense coach. She works with people 0-99 who struggle with all things sleep. I only wish I knew about sleep sense when I had 2 sleepless babies at home. I promise you I would have hired one because everyone in my family suffered because of the sleep deprivation we felt. If you are interested in learning more about Sleep Sense check out the website and find a coach near you.
https://sleepsense.net/?cookieUUID=565c74b6-c97a-421e-b70b-e87d3e9568cf
I think everyone's "why" is different. I also think nobody is always motivated. Here are a few ways I stay consistent and get off the struggle bus when I start to lose my motivation.
Today I did a very spontaneous interview with my friend Krista Bull. She is the owner of LMF and we have so many passions in common that it is very natural for us to be great friends. Krista gets fired up about her BEAST program and I think you will also.
I have two teenage daughters and they have been lifting weights most of their life. I personally think that it is a very important skill that promotes so many aspect of health that I encourage you to take a listen and decide if you think your teens should be learning about weight lifting and being comfortable in a gym.
You really need to get to know the balance in my life. My husband Cory is an amazing guy who supports all of my crazy and even encourages it. Today we are going to answer some riveting questions and talk about the difference in our marriage now that we know our love languages. If you want to answer the questions with your spouse here they are:
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Who made the first move?
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Who starts the arguments?
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Who is always late?
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Who says sorry first?
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Who is more stubborn?
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Who eats more?
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Who remembers important dates?
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Who is better at buying gifts?
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Who dances better?
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Who is more organized?
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Who cooks better?
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Who spends more money?
We did the 5 Love Languages quiz and it was a game-changer. I think everyone should do this quiz and share it with all the people who matter!
https://www.5lovelanguages.com/
I answered the prayers of the masses and have completed my first interview podcast with My Caitlyn Peters, mom, wife, entrepreneur, and one of my closest younger friends. I love this woman and I know you will too.
Take a listen to the 5 lessons Caitlyn has learned as a mom that she is willing to share in case she can help fast track your experience as a mom.
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The calvary is NOT coming.
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Follow/Listen/Watch the people that are building you into the person you want to be.
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You are allowed to know things. Trust that.
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Kids have seasons...
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Prioritize your sex life. You deserve it!
You do not have to do it all. It is not your job to handle everything that goes on in your house. It is your job to teach and support your kids to become capable humans... That takes time and effort but I know you can do hard things. You deserve to feel amazing and being surrounded by a team of people who work together to be a happy family. Enjoy a listen to the things we get our kids to do since we don't have 6 acres of strawberries for them to weed!
I have been asked this question so many times over the years I wanted to give people the opportunity to hear why we chose to go Gluten-free in our family. It all started with the Wheat Belly by William Davis.
If your Grandma got a new digital photo frame for Christmas and you taught her how to use it, how did you speak to her. I want you to start imagining you are recording yourself in those moments and push play when it is time to talk to yourself. You deserve the same level of patience and support.
I believe that I need to work on 3 areas in my life to feel amazing. My physical health, my nutritional fuel, and my mental health. Today I am sharing with you why I think these are most important to my overall health.
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Position yourself for success
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Eat Slowly and stop when you are full
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Take small portions and enjoy the good stuff
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Learn to add healthy substitutions to the family favourites
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Keep the good leftovers and get rid of the food not serving you
I think we know the benefits of physical activity but it is still hard to create a habit of doing it. 8 years of coaching and I have found that the people who get up and get it done in the morning are the most successful at being consistent. Take a listen and decide how you want to make sure you move your body just a little during the busy holiday season.
Meal plans, food prep, being organized, knowing what is for supper...every day I talk to people and teach them how to create the habit of eating healthy. I am not perfect and there are days I don't know exactly what we are having for supper but we have enough habits built into our family routine that eating healthy is always an option. Take a listen and I will share with you my method to my meal planning madness.
Sometimes I say the things that need to be heard, not always with a filter. Join me today to learn the best trick in the industry to stop the unhealthy snacking that isn’t serving you well.
Growing up with a dad who was a double arm amputee our family often had to ask for help. It was something that was so normal for me growing up it took me years as an adult to understand how difficult it is for more people to ask for help. I'm here today to tell you, asking for help can be a true sign of strength, not weakness.
Sometimes people chose a word for the year or make a vision board to set intentions. I have a word and I have had the same word for a few years because it works so well for me that I can't think of a reason to change it. My word is perspective and I enjoyed sharing my reason why with you today. If you want to share this podcast with someone who might enjoy MY perspective please do, I appreciate that so much.
I am a wife, mom, entrepreneur and coach. I didn’t start here owning K2 and coaching Thrivingmotherhood but the journey here has contributed to everything I love about my “job”. Let’s start this Monday Matters podcast by giving you a little bit of my story and how I got to my dream job.