Thrive with Elsa: Recent Episodes
Elsa Makolli
Conversations on body image, diets/diet culture, mental health and wellbeing. If you've spent a lot of your time being critical of your body and finally want to break free from toxic ideas you hold about yourself, you're in the right place. This podcast is all about feeling your healthiest and happiest and joining me whilst I also figure what that looks like for me.
In this episode with the lovely Maria Moore we cover:
- How has the year gone for us so far
- New Year expectations
- ‘reality’: being flexible and having acceptance
- Don’t leave your taxes till last minute
- Your circle matters
- CLOSE YOUR LOOPS
- The role our identity plays (self criticism, behaviours, habits)
- The Sam Smith controversy
- Things should not be reserved for thin people
- If you're going to read a fat loss book, read Ben Carpenters’
- We’re all just pretty obsessed with weight loss aren’t we
- What am I reading
- I am scared of time…
- Making decisions and the anxiety that comes with it
- How important should productivity be
Maria's Instagram: @mooremovementofficial
Maria's Podcast: 'Showing Up with Maria' on Apple Podcast and Spotify
Ben Carpenters' New Book: Everything Fat Loss: The Definitive No Bullsh*t Guide - https://amzn.eu/d/iXaygAt
Four Thousand Weeks. Time Management for Mortals - Oliver Burkeman - https://amzn.eu/d/bNx0wnG
SIGN UP TO MY MAILING LIST and download my free guide with 6 steps to letting go of food rules: https://mailchi.mp/fc3b0433e5a5/free-action-guide-to-finding-food-freedom
Here is my round up of advice I wrote down in 2022 from books and podcasts I read and listened to
- [04:55] Life is not about ‘falling off’ (the skateboard and into the floor); it’s about the very moment you hit the floor; it’s what you do, how you react and your attitude that determine how your future is going to pan out
- [06:32] Sometimes it’s not a skill, but an attitude that develops us
- [07:07] Ultimate wealth is living a life you love
- [07:11] The meaning of life: enjoying the passage of time
- [07:18] Life is happening when you’re scrolling
- [10:58] Don’t be envious. Most of life isn’t zero sum. Just because someone else wins, doesn’t mean you lose. Sometimes that person needs the fruit and you need the peel. And sometimes the strategy that makes you lose small on this round make you win big on the next
- You regret most the things you did not too (old saying but read in barking up wrong tree)
- [16:33] If you do what you’ve always done, you’ll get what you’ve always gotten.
- [17:15] A failure for Batman means death. Luckily, you’re not trying to be Batman. But all too often you and I act like we are. We think we always have to be perfect. But you’re not Batman. You can fail and quit and learn. In fact. That’s the only way you can learn
- [19:09] The Terman study: the groups you associate with often determine the type of person you become
- [21:11] If you don’t know of any awesome groups like these (book clubs, James clear blogging dinner etc and more) the easy solution is to start one and be the hub of the network. All those other friends of yours looking for a regular time to hand out and network in a non slimy way will thank you (create a hub for regular get together)
- [23:06] ‘Authenticity is like charisma’, writes Andrew potter in the authenticity hoax.’if you have to tell people you have it, then you probably don’t’
- [23:42] Relationships are things that you build, not things that you discover
- [25:12] Don’t let your empathy impede on your self-respect
- [28:18] Staying true to your soul, develop courage to be able to keep listening to your inner voice because the outer world will only think you nuts
- [28:32] We don’t know what we need in our life until we know who we are
- [29:36] Writer and former heavyweight boxer, Ed Latimore, on outsmarting yourself: "Someone with half your IQ is making 10x as you because they aren't smart enough to doubt themselves."
- [30:54] Without altering the facts of the situation I am facing and without ignoring the reality of what must be done, what is the most useful and empowering story I can tell myself about what is happening and what I need to do next?
- [32:17] 'You make your life meaningful by applying meaning to it - it's not just inevitably meaningful as a result of the choices you've made.'
- [34:38] But I do think there's a joy in being alive that's not dependent on any person at all. And there's something permanent about recognizing that the defining energy of my life is now centred within me, not defined by anyone else.
- [36:52] When you understand love in this way - as an action, not a feeling - it's easier to see why it's unhelpful too. Erich Fromm, who compares the attitude 'to that of the man who wants to paint but who, instead of learning the art, claims that he has to just wait for the right object, and that he will paint beautifully when he finds it'. Love, by his definition, is 'a power which produces love'.
Barking up the Wrong Tree: https://amzn.eu/d/imzVxWb
Not a Life Coach: https://amzn.eu/d/bYk19OW
Conversations on Love: https://amzn.eu/d/9rc74cV
James Clear Newsletter: https://jamesclear.com/3-2-1
In this episode Maria and I speak about:
- How triggering we found Christmas
- We ate ALL the food, and thensome
- Food guilt and anxiety
- Restriction and rigid beliefs lead to overeating
- Diets maintain this cycle, not fix it
- Something you have to say to yourself when you find yourself ‘losing control’
- What we think about new year's resolutions
- The importance of reflection and being active in your goal setting
Please please please with a cherry on top remember to subscribe to the show, rate the podcast and share with friends and family !!!!
Find Maria’s Podcast here: https://open.spotify.com/show/3E9JJBqOfTeutJTgoVF3YR?si=7c4dcc8ac93b4f25
Marias instagram here: @mooremovementcoaching https://www.instagram.com/mooremovementcoaching/
My Instagram: @thrive.with.elsa // https://www.instagram.com/thrive.with.elsa/
My Tik Tok: https://www.tiktok.com/@thrive.with.elsa?is_from_webapp=1&sender_device=pc
BEGINNERS GUIDE TO FINDING FOOD FREEDOM HERE: https://mailchi.mp/fc3b0433e5a5/free-action-guide-to-finding-food-freedom
Contact me: elsa.nutrition@outlook.com
Welcome back to another episode of Thrive With Elsa. Today I am joined by my wonderful friend, PT and nutrition coach Maria Moore.
I ask Maria about her thoughts and ideas on some questions and topics that were on my mind.
We discuss:
- Do we need to push ourselves in workouts to get through hard things in life?
- Is a hardcore approach for everyone?
- Maria’s life experiences shaping her strong mindset
- Things we do that are not related to diet and exercise but have contributed to our health and wellbeing
- Communication
- Check up on your friends
- Finding flow
- Journaling, so much more than ‘dear diary’
where to find Maria - instagram @mooremovementcoaching
Email: elsa.nutrition@outlook.com
Want to let go of food rules for a Christmas without food guilt. Download my beginners guide to food freedom by clicking this link: https://mailchi.mp/fc3b0433e5a5/free-action-guide-to-finding-food-freedom
Website: https://elsa01m.wixsite.com/emnutrition
Instagram: @thrive.with.elsa
This is a slightly different video where I open up about my mental health/ current mental state. It's like a little documentary with little snippets into my thought processes as I try to ride the low wave and attempt to get myself out. This is part 1 and I hope you enjoy. I have bullet pointed the topics I speak about below 👇
In this video I speak about
- Current mental health
- Control, decisions and overwhelm
- This age is confusing
- Values, why do I feel like I don’t have any?
- Money, guilt, comparison
- Food, emotional eating
- Letting myself feel the feeling or making excuses?
- Getting support, and why you shouldn’t keep waiting for the next low to do so
- Things that make me feel grounded
- Am I being selfish by putting myself first or thinking about myself?
- Identity changes
- Find activities that put you in a state of flow
Download my free guide to finding food freedom and letting go of food rules HERE: https://mailchi.mp/fc3b0433e5a5/free-action-guide-to-finding-food-freedom
Instagram: @thrive.with.elsa
Email: elsa.nutrition@outlook.com
This episode is all about my tips to find freedom around food. I cover:
- the common trajectory of diets and diet failure
- the effects of psychological restriction
- why flexible eating and having a healthy relationship to food is so important
- 'good' and 'bad' food labels
- skipping meals and importance of regularity
- removing food groups / foods from your diet
- earning and burning your food / the calories you consume
- cultivating a healthier mindset towards food
I hope you enjoy listening to this episode. To download the guide I mention in the podcast, click the link below:
https://mailchi.mp/fc3b0433e5a5/free-action-guide-to-finding-food-freedom
As always, please leave any questions in the comments section or send me a direct message on instagram or via email.
Leave a review, share with friends and family if you find this podcast useful :)
Email: elsa.nutrition@outlook.com
Instagram: @thrive.with.elsa
In this episode we cover:
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What is body image
-
“Why am I finding new things to criticise even though I have lost weight”
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Repeated thoughts, changing the narrative, rewiring our brains
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What is positive body image
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Body functionality and acceptance
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What are you associating with your weight
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Self esteem and building confidence
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Weight changes and Body image fluctuations
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Media Literacy
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Body Checking, Gratitude, embodying activities
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Mindset shifts: what can I do FOR myself
If you're finding it hard to break out of food rules, you're constantly thinking about your weight, and want to finally break out of restrict-binge cycles, download my beginners guide to finding food freedom by clicking this link https://mailchi.mp/fc3b0433e5a5/free-action-guide-to-finding-food-freedom
You'll also gain access to regular nuggets of health, body image, food freedom and more to your inbox that will get you in track to becoming your healthiest, happiest self.
1-2-1 Coaching: elsa.nutrition@outlook.com
Instagram: @thrive.with.elsa
WHERE TO FIND MARIA:
Maria is a great coach in the fitness industry whom I admire greatly.
You can find her on instagram here: @mooremovementcoaching.
Definitely check her out and her podcast Showing Up with Maria: https://open.spotify.com/show/3E9JJBqOfTeutJTgoVF3YR?si=60f55a660f1c4c38
In this episode I cover:
- Online shopping
- What are beauty ideals
- What have we associated with leanness
- The role of tv, media, society & culture
- Comparisons
- Distorted perceptions of reality / our bodies
- Are we seeking external validation to be okay with the way we look?
- Doing the inner work X toxic environments
Want to improve your diet but let go of food rules, and leave the yo-yo dieting cycle once and for all?
Send me an email to elsa.nutrition@outlook.com to show your interest in 1-2-1 nutrition coaching.
Free beginners guide to finding food freedom: 6 practical tips to start improving your relationship with food: https://mailchi.mp/fc3b0433e5a5/free-action-guide-to-finding-food-freedom
Sign up to my mailing list for regular nuggets of health, nutrition, personal development and more to your inbox ! (click the link above)
Website: https://elsa01m.wixsite.com/emnutrition
Instagram: @thrive.with.elsa
Email: elsa.nutrition@outlook.com
In this episode I speak about:
- My experience losing my period
- The challenging process of doctors appointments
- Being persistent
- Getting triggered during eating disordered recovery
- Why I didn’t want to go on the pill
- Having to turn to private clinics
- We need fat on our bodies to be healthy (men vs women / and individual differences)
- The recommendations
- The fear of weight gain & irrational thoughts holding me back
To receive regular nuggets of nutrition, body image, health & more to your inbox, sign up to my mailing list by clicking the link below.
https://mailchi.mp/fc3b0433e5a5/free-action-guide-to-finding-food-freedom
You'll also be sent a beginners guide to food freedom that includes 6 practical steps that'll help you let go of rigid food rules and improve your relationship to food.
I offer 1-2-1 nutrition coaching where I help people lead healthier and happier lifestyles through education, support and empowerment. FYI, My approach does not involve food rules or strict meal plans.
say hi on email if you're interested: elsa.nutrition@outlook.com
Instagram: @thrive.with.elsa
Website: https://elsa01m.wixsite.com/emnutrition
In this episode I talk about:
- a common mistake made when setting health related goals
- the desirability & attractiveness of big life changes
- Proving ourselves to who? ourselves, others, and why?
- unexpected power of small change
- setting better goals / tips
To download my free guide to finding food freedom, click here:
https://mailchi.mp/fc3b0433e5a5/free-action-guide-to-finding-food-freedom
This document is for you if you want to break out of rigid food rules and improve your relationship to food (includes 6 practical tips)
If you enjoyed this episode please subscribe, leave a review, and as always, leave/send me any questions :)
In this video I talk about:
- Final year of university hitting me hard
- The difficulty in keeping healthy habits when you’re busy
- Taking a break from lifting weights
- Critical voices and overwhelm stopping you from taking any action
- Questions I asked myself to start spending my time better
- Self-care
If you’re unsure on how to be spending your days and you feel like you don’t have a very clear sense of direction, I created a free document with some useful questions to get you started.
https://mailchi.mp/f0de2558703d/r2la9utivc
If you want regular nutrition education, empowerment, fitness motivation, mental health talk and more straight to your inbox, sign up to my mailing list and receive a free copy of my beginners guide to finding food freedom HERE: https://mailchi.mp/fc3b0433e5a5/free-action-guide-to-finding-food-freedom
In this podcast Maria asks me about my past struggling with an eating disorder and my journey to recovery.
We discuss a range of topics such as
- the complexities of eating disorders
- dealing with an ED whilst being a dancer
- negative body image, chronic effects of dieting and destructive thoughts
- recovery, how I deal with negative body image now
I highly recommend you check out Maria's podcast too: https://podcasts.apple.com/gb/podcast/showing-up-with-maria/id1603629136
- Showing up with Maria on Spotify and Apple Podcasts.
Download my free Beginners Guide to Food Freedom here: https://mailchi.mp/fc3b0433e5a5/free-action-guide-to-finding-food-freedom
Website: https://elsa01m.wixsite.com/emnutrition
Email: elsa.nutrition@outlook.com
Hello and thank you so much for joining me.
This is just a little introduction to myself and the things I'll be talking about on this show.
I am grateful for all of you who decide to tune in and I can't wait to see how this show grows.
If you've spent a lot of your time being critical of your body and finally want to break free from toxic ideas that hold you back, you're in the right place. This podcast is all about feeling and being your healthiest and happiest self. So stick around as I explore some important topics around our mental health, body image, nutrition, fitness and more.
Bare with me as I get the ball rolling; I'm still quite new to all this :)