The Holistic Health Makeover Show: Recent Episodes
Christy Romano
The Holistic Health Makeover Show is hosted by Christy Romano, Certified Integrative Nutrition Health and Life Coach. Each week Christy brings you educational tips and motivation to help you improve your mental and physical health. From topics on nutrition, movement and self-care to body image, perfectionism and anxiety - this is the place to be if you want to thrive inside and out!
In today’s episode, I’m chatting with holistic wellness coach Daniela about all things nervous system regulation and stress! Stress is at the heart of so many chronic health issues, and most of us are stuck in "fight or flight" mode without even realizing it. Together, we dive into how to reset your nervous system and help your body feel safe again.
Here’s what we cover:
- How Daniela ended up in the ER because of high stress
- Why eating healthy and exercising alone won’t cut it when it comes to stress
- The life-changing tools she used to calm her nervous system
- How to spot the signs of stress in your body (and why you shouldn’t ignore them)
- Busting the myth that stress is "all in your head"
- Simple upregulation and downregulation techniques to keep in your toolkit
- What to expect once you start healing your nervous system
& so much more!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH DANIELA:
Instagram: https://www.instagram.com/danielaburkiewicz Website: https://outlookgoodfeelgood.com/ Soma school: https://waking-womb.com/
CONNECT WITH CHRISTY:
Instagram: https://www.instagram.com/christymarieromano/ Website: https://christymarieromano.com/
Email: christy@christymarieromano.com
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Today, I’m excited to interview nutrition coach Angela about her incredible fitness journey! From competing as an NPC amateur bodybuilder to navigating a 100-pound weight gain during her first pregnancy, Angela candidly shares the valuable lessons she’s learned in her journey to balance.
Here’s what we cover:
- Angela’s journey through bodybuilding competitions: the highs, the lows, and everything in between.
- Her inspiring comeback after gaining 100 pounds during pregnancy and reclaiming her fitness.
- The pivotal moment that made Angela realize she needed to eat more to lose more Why lifting heavy is crucial for women aiming to lose fat effectively.
- Strategies for women over 40 to navigate fat loss more strategically.
- Angela’s three-step approach to cultivating a resilient mindset that empowers you to become unstoppable.
& so much more!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH ANGELA:
Instagram: https://www.instagram.com/getfitwith_angela/ Website: https://www.getfitwithangela.com/
CONNECT WITH CHRISTY:
Instagram: https://www.instagram.com/christymarieromano/ Website: https://christymarieromano.com/
Email: christy@christymarieromano.com
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FREE Nutrition & Lifestyle Audit Request - https://bit.ly/nutritionandlifestyleaudits When it comes to nutrition, I get that it can be SO confusing!! With the plethora of conflicting information out there it’s easy to feel confused about how to eat healthy. Some people say eggs are the most nutrient dense food on the planet, while others say they raise cholesterol and are inflammatory. If you’re overwhelmed with all of the noise, this is the episode for you. I'm going to teach you how to keep things simple by getting back to the basics!
Here’s what we cover:
- Why there is so much conflicting nutrition advice
- The top principles I follow and teach my clients to fuel their body well
- What to do if following the “basics” isn't working
& so much more! Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Health Coaching Information Christy’s Instagram Christy’s Facebook Business Mentorship Program DIY Nutrition Plans Subscribe to the newsletter
Email: christy@christymarieromano.com
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Today I’m talking all about the importance of staying hydrated and getting your electrolytes in! Believe it or not, something as simple as drinking water can have a profound impact on your mental (and physical) health.
Here’s what we cover:
- What electrolytes are and their role in mental health
- Symptoms of electrolyte imbalances
- Reasons you may have an electrolyte imbalance
- My top tips to stay hydrated and keep your electrolytes balanced
& so much more!
Links to brands mentioned:
Trace MineralsJigsaw Adrenal Cocktail LMNT Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Health Coaching Information Christy’s Instagram Christy’s Facebook Business Mentorship Program DIY Nutrition Plans Subscribe to the newsletter
Email: christy@christymarieromano.com
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Today I’m talking all about screen time and how it negatively impacts your mental and physical health! If you’ve been feeling anxious, depressed, frustrated with your productivity or stuck in comparison mode (and also think you may be a little addicted to your phone) - this episode is for you!
Here’s what we cover:
- My experience completely unplugging on vacation
- How excessive screen time is linked to poor mental health, perfectionism and low productivity
- How screen time impacts hormones and neurotransmitters
- Practical strategies to decrease your screen time and have a better relationship with technology
- Ideas for how you can spend your time away from the screen!
& so much more!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Health Coaching Information Christy’s Instagram Christy’s Facebook Business Mentorship Program DIY Nutrition Plans Subscribe to the newsletter
Email: christy@christymarieromano.com
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Emotional Eating Masterclass, Register Here: https://www.theconfidenteater.org/stop-emotional-eating
Today I’m interviewing Binge & Emotional Eating Coach, Amber Abila! Amber specializes in helping people rewire their brain to finally feel normal & in control around ANY food! In today's episode we dive into her story struggling with her relationship with food and the journey she took to find healing!
Here’s what we cover:
- Amber’s story with dieting, binge eating and bulimia
- The difference between emotional eating, binge eating and overeating
- Why traditional therapy didn’t work for overcoming binge eating
- Understanding what “urges” are and how to manage them
- Letting go of the identity of being the “healthy one” and allowing all food groups
& so much more!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH AMBER:
Work with Amber: https://www.theconfidenteater.org/work-with-me
Become a Confident Eater Podcast: https://www.theconfidenteater.org/podcast
Instagram: https://www.instagram.com/theconfidenteater_/
Facebook: https://www.facebook.com/amber.abila.77/
Free Support Group: https://www.facebook.com/groups/532434625387487/?mibextid=c7yyfP
CONNECT WITH CHRISTY:
Health Coaching InformationChristy’s InstagramChristy’s FacebookBusiness Mentorship ProgramDIY Nutrition PlansSubscribe to the newsletter
Email: christy@christymarieromano.com
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Today I’m covering a simple technique to instantly decrease stress and anxiety - breathing!! This is a completely free tool you have at your fingertips that can change your entire life and health. In the episode, I share my top 2 breathing exercises and tips to implement them into your everyday routine.
The 28 Day Anxiety & Inflammation Detox Waitlist
Physiological Sigh Explained
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Apply For 1:1 Health Coaching Christy’s Instagram Christy’s Facebook Business Mentorship Program DIY Nutrition Plans Subscribe to the newsletter
Email: christy@christymarieromano.com
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In today's episode I'm sharing a simple hack to decrease anxiety and improve your overall health: morning sunlight! If you want to learn the science behind why getting light first thing when you wake up is crucial for your mood, listen in!
28 Day Anxiety & Inflammation Detox Waitlist
CONNECT WITH CHRISTY:
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Email: christy@christymarieromano.com
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In today's episode I'm getting open and honest about my current health/life struggles and what I'm doing to overcome them! I hope this episode is a breath of fresh air for you and helps you to realize that even health coaches are not perfect! <3
CONNECT WITH CHRISTY:
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Email: christy@christymarieromano.com
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Today I’m interviewing Wellness Coach & RN, Shan Wright! Shan specializes in helping moms manage their moods and find more peace and joy in their life through time management, holistic living, mindset work, faith and more! In today's episode we chat about all things perfectionism and anxiety and how you can start feeling better today.
Here’s what we cover:
- Shan’s story with perfectionism and anxiety and how she got into coaching
- The 4 things God instructed Shan to do to tackle her anxiety
- How to prioritize the things that matter most in life
- The proven method that helped Shan rewire her brain and change her beliefs in just 30 days!
& so much more!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH SHAN: Book a Call Shans InstagramHolistic Living for Christian Moms Facebook Group
CONNECT WITH CHRISTY:
Health Coaching InformationChristy’s InstagramChristy’s FacebookBusiness Mentorship ProgramDIY Nutrition PlansSubscribe to the newsletter
Email: christy@christymarieromano.com
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Do you feel like you’re constantly starting and stopping on your health journey? Whether you’re starting a new diet, a new exercise program, recommitting to following through on taking your supplements everyday or practicing meditation - Everytime you set out with a plan to achieve your goals you always fall off track. If this is the case, you’re missing the biggest key to seeing results: CONSISTENCY! So many people know what they need to do to reach their goals, but they struggle with taking action on a regular basis and turning it into a lifestyle. In this episode, I’m sharing my top 6 tips on how to achieve consistency with your nutrition and healthy habits and keep doing them longterm!!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Apply For 1:1 Health Coaching Christy’s Instagram Christy’s Facebook Business Mentorship ProgramDIY Nutrition PlansSubscribe to the newsletter
Email: christy@christymarieromano.com
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Did you know the failure rate of changing a daily habit is as high as 88%!? If breaking bad habits and forming new habits was easy everyone would be lean, fit, healthy, and living their best life, but the reality is it takes a lot of effort! You have to put up a fight with your brain everyday, but with the right tools and strategies it doesn’t have to be so daunting! In this episode I’m talking about a nifty little trick that I use with clients to help make behavior change easier so they can achieve their health goals and sustain them long term!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Apply For 1:1 Health Coaching Christy’s Instagram Christy’s Facebook Business Mentorship ProgramDIY Nutrition PlansSubscribe to the newsletter
Email: christy@christymarieromano.com
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Today we’re chatting about how to not let the weekends sabotage your weight loss journey! Navigating how to stay healthy and mindful on Friday, Saturday and Sunday is one of the most challenging aspects to reaching your fitness goals. Between social outings, lack of structure, and emotional eating - in this episode we dive into the top strategies you need to stay consistent and stop yo-yoing!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Apply For 1:1 Health Coaching Christy’s Instagram Christy’s Facebook Business Mentorship ProgramDIY Nutrition PlansSubscribe to the newsletter
Email: christy@christymarieromano.com
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Today I’m interviewing Certified Health Coach, Lauren Horne! Lauren specializes in helping women create the healthy lifestyle of their dreams, starting from the inside out! In the episode she walks through her own health journey of restoring her metabolism and hormones, rewiring her body image, and doing the inner work to find balance and peace. Plus, she shares all the valuable lessons she has learned along the way!
Here’s what we cover:
- How Lauren first got into health and her journey to become a coach
- When healthy habits turn into unhealthy habits
- Birth control, hypothalamic amenorrhea, & body image struggles
- How Lauren healed her hormones and restored her metabolism
- Overcoming the fear of gaining weight to become healthier
- Why you shouldn’t blindly follow wellness advice on the internet
- How to break old approaches to health that keep you on the hamster wheel
- Filtering your consumption for mental health and happiness
& so much more!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH LAUREN: Lauren's Instagramwww.weeknightwellness.com
CONNECT WITH CHRISTY:
Health Coaching InformationChristy’s InstagramChristy’s FacebookBusiness Mentorship ProgramDIY Nutrition PlansSubscribe to the newsletter
Email: christy@christymarieromano.com
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Comparison is the thief of joy!! When it comes to fitness, it is really easy to compare ourselves to other people or compare ourselves to a past version of ourselves. While it’s ok to reflect on our journey’s and get inspiration from others, if we’re not mindful it can lead to jealousy, negative self-talk and poor self-esteem. In the episode, I unpack why you need to stop comparing your fitness progress to others and share my top tips to focus on falling in love with your own journey!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Apply For 1:1 Health Coaching Information Christy’s Instagram Christy’s Facebook Business Mentorship ProgramDIY Nutrition PlansSubscribe to the newsletter
Email: christy@christymarieromano.com
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In order to get something you’ve never had, you have to be willing to do something you’ve never done! Today we're chatting all about the importance of getting outside of your comfort zone and why you need to get uncomfortable to achieve those big goals of yours! If you're in need of some motivation and courage to make a change in your health or life - this is the episode for you!
CONNECT WITH CHRISTY:
- Apply For 1:1 Health Coaching
- Business Mentorship Program
- DIY Nutrition Plans
- Subscribe to the newsletter
- Request a Podcast Topic
Email: christy@christymarieromano.com
Today I’m interviewing Bri Perry! Bri is a Certified Holistic Health Coach who specializes in helping women get healthier through anti diet nutrition and mindful movement. She is such an inspiration when it comes to a balanced mindset and positive body image and I can’t wait for you to soak in all the wisdom she shares in this episode.
Here’s what we cover:
- Bri’s story of how she transitioned from macro tracking and bodybuilding to intuitive eating and mindful movement
- Inner child healing, mirror work, and mindset techniques to heal your body image
- Why your environment influences your body image and what you can do
- How pursuing your weight loss journey from place hatred for your body trips you up
- Why getting skinner doesn't heal your body body image
- The truth of what to really expect on your journey to learning to love yourself
& so much more!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH BRI: Bri's InstagramBri’s Tik Tok
CONNECT WITH CHRISTY:
Health Coaching InformationChristy’s InstagramChristy’s FacebookBusiness Mentorship ProgramDIY Nutrition PlansSubscribe to the newsletter
Email: christy@christymarieromano.com
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Today we’re chatting all about the scale!! The scale can be quite triggering for some people. I know for me in the past if it went down it was a good day and I felt proud and accomplished, but if it went up I would get so discouraged and feel like a failure. So many women tie their worth and happiness to that number and if this sounds like you, my hope is that after listening to today’s episode you’ll have a huge mindset shift around what your weight actually means!
Here’s what I cover:
- Should you weigh yourself and if so, how often?
- How to detach your worth from the number on the scale
- Reasons the scale is up that have nothing to do with gaining fat
- Why your weight isn’t the best metric of progress
- The science behind why weight loss is NEVER linear
- Non-scale victories to focus on to keep you going
& so much more!
Apply For 1:1 Health Coaching
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY: Christy’s Instagram Christy’s Facebook Business Mentorship ProgramDIY Nutrition PlansSubscribe to the newsletter
Email: christy@christymarieromano.com
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Can you believe we are 2 months into the new year!? This is usually the season where people start to slip back into old patterns and completely ghost their health goals. If you feel like your motivation is dwindling and you’re hanging on by a thread to keep showing up, this episode is for you! I’m sharing 4 pieces of advice to help you refocus and get back on track so you can finally feel confident and healthy in your skin.
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano. And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
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Email: christy@christymarieromano.com
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Today we’re talking all about self care! If you’ve been feeling burnt out, stressed, anxious, on-edge, unmotivated, or just not like your normal self, this is the episode for you. I’m walking you through the 6 forms of self-care you need to prioritize to feel balanced in your life and see more happy days.
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
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Email: christy@christymarieromano.com
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Today I’m welcoming my first guest on the podcast - Courtney Hayes! Courtney is a Certified Integrative Nutrition Health Coach who specializes in helping women take a holistic approach to healing anxiety. In the episode, we dive into ALL things mental health!
Here’s what we cover:
- Courtney’s story of how she overcame anxiety and panic attacks naturally
- The gut brain connection and how what you eat impacts your mood
- How to retrain your anxious thoughts + Courtney’s favorite mindset hacks to stop anxiety in it's tracks
- The importance of tuning into your body and making decisions to protect your mental health
- What to do if you’ve mastered the foundational work and are doing “all the right things” but still have anxiety
- The truth of what to really expect on your journey to healing your anxiety
& so much more!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH COURTNEY:
Courtney’s Website Breaking Free Course Courtney’s InstagramCourtney’s TikTok
CONNECT WITH CHRISTY:
Health Coaching InformationChristy’s Instagram Christy’s Facebook Business Mentorship ProgramDIY Nutrition PlansSubscribe to the newsletter
Email: christy@christymarieromano.com
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Our habits before bed really set the tone for how well we are going to sleep during the night and how energized we are going to feel the next day. Unfortunately, most people don’t have a solid bedtime routine and find themselves scrolling instagram or binge watching netflix late into the night. If this sounds like you, tune into today's episode to learn how to craft your perfect bedtime routine and actually stick to it. Whether you are trying to lose weight, heal your hormones, or decrease stress and anxiety in your life - getting high quality sleep is an absolute must!
Here’s what I cover:
- 6 bad habits to break before bed
- Strategies to break your phone and tv addiction
- The #1 bedtime habit that changed the game for me
- How to craft your perfect bedtime routine
- Mindset hacks to stay consistent with your bedtime routine
& so much more!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! Request a Topic
CONNECT WITH CHRISTY:
Health Coaching InformationInstagram Facebook Business Mentorship ProgramDIY Nutrition PlansSubscribe to the newsletter
Email: christy@christymarieromano.com
Mindset is KEY when it comes to achieving your health goals. If you’re working to transform your mind and body, it’s so important to transform your identity along the way. In this episode, I’m giving you 3 techniques to upgrade your self-image so you can step into the healthy person you wish to become, start taking action on your journey and get results!
Here’s what I cover:
- The power of “I am” statements
- How to change your personal narrative or "story" if it’s not serving you
- Why affirmations don’t always work and what to do instead
- The importance of creating evidence that supports who you want to be
- How to create an alter ego to change your actions
& so much more!
Thanks for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! Request a Topic
CONNECT WITH CHRISTY:
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Email: christy@christymarieromano.com
Today we’re continuing the conversation from last week and chatting about 5 more simple ways to lose weight! I love this topic because I think it’s so easy when we are working towards weight loss to over complicate it. We feel like we have to track our calories, workout 7x a week, cut out a whole bunch of food groups, avoid social situations that involve food, etc. to see progress, but this couldn’t be further from the truth! Sometimes doing less is more.
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! Request a Topic
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Email: christy@christymarieromano.com
Today I’m chatting about 5 simple ways to lose weight! I love this topic because I think it’s so easy when we are working towards weight loss to over complicate it. We feel like we have to track our calories, workout 7x a week, cut out a whole bunch of food groups, avoid social situations that involve food, etc. to see progress, but this couldn’t be further from the truth! Sometimes doing less is more.
Stay tuned for part 2 next week! Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
Whole Foods Recipe Ebook Request a Podcast Topic
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Email: christy@christymarieromano.com
The new year is such a refreshing and exciting time, but I know for my fellow perfectionists it can be a little overwhelming. There is so much pressure to set new year's resolutions and start off the year perfectly "on track". In today’s episode, I’m sharing how to release that pressure and let go of the all-or-nothing mindset when it comes to working towards your goals. With these tips you can get clarity on what you want, put together a do-able action plan and actually see results!
Here’s what we cover:
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How to remove the pressure that comes with New Year’s Resolutions
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Questions to reflect on 2023 and plan for 2024
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The 3 parts of goal setting you need to address if you want to see success
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Why the way you approach your goal needs to be flexible & do-able
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How to stop comparing your progress and celebrate your wins
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
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Email: christy@christymarieromano.com
I'll be taking the month of December off the podcast to rest and recharge! Permission to do the same if you've got a lot on your plate :) Have a wonderful holiday & I'll see you in the new year! Thanks for being a listener!
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The holiday season is here! For a lot of people this time of year can be quite stressful and tricky to navigate (especially if you’re on a weight loss journey or trying to prioritize your health!) With multiple holiday parties popping up, co-workers bringing cookies to work, holiday dinners, and temptations all around, it can be hard to stick to eating well and following through on your healthy habits. In this episode, I share my top 5 tips for finding BALANCE during the holidays so you can enjoy yourself and still take care of your health at the same time!
FREE HEALTHY HOLIDAY RECIPE EBOOK
Here’s what we cover:
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Reflecting and figuring out what your health goals are for the holidays
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The importance of adapting your habits instead of dropping them
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What to do if you overindulge in unhealthy treats or “fall off track”
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How to navigate comments from family members around food and health
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Tips for enjoying mindful, guilt-free indulgences
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
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Email: christy@christymarieromano.com
Today we are talking all about listening to our bodies. Our bodies are constantly trying to communicate with us. Symptoms, sensations and feelings are messengers! It is so important for us to tune in and listen if we want to feel our best.
Here’s what we cover:
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How the body communicates with us on a physical and emotional level
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The importance of investigating our feelings and symptoms
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3 ways to get better at listening to our bodies
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The importance of asking ourselves “How am I feeling”
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
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Email: christy@christymarieromano.com
There is something we love as humans when it comes to dates on a calendar and setting goals. Whether it’s the first day of a month, the first day of the week, or the first day of the year, it’s like our mind officially gives us permission to restart or change. How many times have you said: “I will just start being healthy again on Monday”, “Once the new year hits, then I will begin working out”. “I am waiting until after the holidays to start eating well”. This all or nothing mentality keeps you stuck! In today's episode I want to encourage you and motivate you to stop procrastinating and start NOW!
Here’s what we cover:
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Why I stopped relying on New Year’s Resolutions to make changes
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How the all-or-nothing mentality hurts your progress
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5 reasons to start now instead of waiting until January 1st
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Journaling prompts and action steps to get you going
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
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Email: christy@christymarieromano.com
Do you feel guilty when you’re relaxing? If you are a type-A perfectionist, I’m going to take a guess that you have a very hard time chilling out and doing nothing productive. You thrive off of accomplishing things and can’t slow down unless everything is checked off your to-do list. If this sounds like you, you’re not alone. In today’s episode I’m chatting about how I used to struggle with rest and what helped me not only embrace it, but crave more of if in my life!
Here’s what we cover:
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Reasons you feel guilty relaxing
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How being more organized can help you rest
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Setting up your ideal lifestyle to balance work, rest, and play
-
Mindset hacks to stay in the present moment and shift your perspective
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Email: christy@christymarieromano.com
GIVEAWAY CLOSED
In celebration of launching my website, I'm giving away my Whole Foods Recipe Ebook, 6 Week Whole Foods Meal Plan, and The 12 Day Mind & Body Reset Program to 3 lucky winners! Click the link above to enter the giveaway. You'll be notified November 1st if you won!
Today I'm doing a temperature check with you and asking you to reflect on your level of commitment and dedication to your goals. Unfortunately, the majority of people never achieve their dreams because they lack the drive, determination, and discipline to take the action required to cross the finish line. If you feel like you want something really bad, but you're actions aren't aligning and you're losing momentum - this episode is for you! Here’s what we cover:
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Signs you’re not 100% dedicated to your goal
-
How to refocus and recommit
-
The importance of knowing your why
-
What it looks like to be all in & how to do that without burning out
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Health Coaching Information
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Email: christy@christymarieromano.com
Today we’re chatting about the top 5 reasons the scale isn’t budging. There is a recipe for healthy weight loss and if one of these factors is off you will struggle to see results! >>> Download the 6 Week Whole Foods Meal Plan
How many times have you let the fear of what other people think hold you back from being 100% yourself, trying something new or putting yourself out there? When you’re so focused on how others perceive you it can lead to insecurity, anxiety, and self-doubt.Trying to win the approval of everyone is impossible. In today’s episode we’re chatting about some mental shifts you can make to stop worrying about how others might judge you and live a life that’s true to you!
Here’s what we cover:
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How fear of judgment can negatively impact your life
-
The importance of understanding who you are and your values
-
Why trying to read people’s mind is a waste of time
-
Practical ways you can build confidence and stop caring what others think
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Health Coaching Information
Business Mentorship Program DIY Nutrition Plans Subscribe to the newsletter
Email: christy@christymarieromano.com
In today’s episode, we’re talking about how to build your own custom workout routine to reach your goals. If you aren’t in a place to hire a personal trainer or fitness coach you can still set yourself up with a solid plan to get the results you want!
Here’s what we cover:
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The benefits of exercise and why you should do it
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Four things to incorporate in your workout plan
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The basics of building out a strength training program
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The importance of rest and recovery
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How to determine how much cardio you should be doing
-
How to optimize your workouts with your nutrition
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Email: christy@christymarieromano.com
In today’s episode, I’m switching things up and sharing a sneak peak at what's been going on in my personal life! For those of you who follow me on social media you know my husband and I have been on a roller coaster house hunt for the last two years. Well exciting news…. we finally found the house!! Maybe you haven’t been waiting to find the perfect house, but you’ve been waiting for something else to happen in your life. Maybe you’re feeling frustrated and discouraged because things aren’t playing out as you had hoped. Well in this heart-to-heart I hope to encourage and remind you that God’s timing is always perfect. His plans don’t always make sense in the moment, but one day they will.
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Email: christy@christymarieromano.com
I love making meal plans and cooking, but I totally get that a lot of people find mapping out their nutrition for the week overwhelming! If this sounds like you, I hope to change your mind about meal planning and prepping and show you how simple and fun it can be! Today I’m sharing my top hacks so you can master meal planning & prepping to reach your health goals and feel your best.
Click Here For Your 6 Week Whole Foods Meal Plan
Looking for inspiration? Download my Whole Foods Recipe Ebook
Here’s what we cover in the episode:
-
The benefits of meal planning and prepping
-
How to make a meal plan that's customized for your goals
-
My top grocery shopping hacks
-
Everything you need to know about meal prep
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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With social media these days, the comparison trap is so easy to fall into. From perfect bodies and flawless skin to incredible home decor and fancy vacations to Greece, it seems like everyone has a million dollars and is #livingtheirbestlife. It’s easy to scroll through social media and feel like you’re not measuring up. If this sounds relatable, this episode is for you. I'm sharing a 5 step process to stop comparison in it's track so you can get back to feeling confident, happy and grateful in your own life!
Here’s what we cover:
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Why we compare ourselves to others
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The negative side effects of comparing our lives to others
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The difference between upward and downward comparison
-
5 steps to stop comparison in its tracks so you can get your life back
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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If you feel like you’ve been stuck in a mental rut, this episode is for you! Today I’m sharing a simple tool you can use to start rewiring negative thoughts and beliefs that are holding you back.
Here’s what we cover:
-
The power of your thoughts and how they impact your life
-
How to do a thought audit and become aware of your internal dialogue
-
A simple exercise to reframe limiting beliefs and negative thoughts
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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When it comes to different nutritional strategies there is no right or wrong approach. Both intuitive eating and macro tracking have pros and cons. In today's episode I hope I can clear up any confusion and guide you towards what might be best for your lifestyle and goals!
Here’s what we cover:
-
What macro tracking is
-
The pros & cons of macro tracking
-
What intuitive eating is
-
The pros & cons of intuitive eating
-
How to pick which nutritional approach is best for you
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Today we’re talking about how to stop procrastinating so you can start taking action towards your goals, decrease anxiety and get stuff done! If you feel like it’s been pulling teeth to get yourself to do certain things and your to-do list is piling up then this episode is for you.
Here’s what we cover:
-
Hidden signs of procrastination
-
The problem with procrastination
-
Understanding why we procrastinate
-
10 proven strategies to end procrastination for good
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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The 75 Day Hard is a popular fitness challenge created by Andy Frisella. The challenge includes 5 daily rules you have to follow for 75 days in a row: follow a diet and cut out alcohol, complete two 45 minute workouts (one must be outside), drink 1 gallon of water, read 10 pages of a book, and take a progress picture. If you mess up and skip one of the daily rules, you have to start back at day one! My husband & I just completed our ‘modified’ 75 Day Hard Challenge and made it all the way through! In today’s episode I’m talking about how it went and sharing all of the lessons I learned!
Here’s what I cover:
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How (and why) we modified the 75 Day Hard Challenge
-
Pros & cons of the challenge
-
My results physically & mentally
-
The 10 biggest lessons I learned
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Today we’re talking about how to set better boundaries in your life and stop people-pleasing! If you struggle to say no to people and ignore your own needs, it can really take a toll on your mental and physical health. If you are a people pleaser, you likely go above and beyond to make other people happy and take care of them. There’s nothing wrong with being generous, giving, and helping others, those are amazing traits, but you have to know where the line is! You can’t pour from an empty cup.
Here’s what we cover:
-
Signs you are a people pleaser
-
How people-pleasing negatively impacts your health and life
-
Why it’s important to set boundaries and how to communicate them
-
How to take back control of where you spend your time
-
Ways to get over the fear of disappointing people and build confidence in your decisions
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Today we’re talking all about your metabolism and how to increase it naturally! Your metabolism is mostly determined by genetics (sorry!). Maybe you know someone who can eat 3,000 calories a day and not gain a single pound, while you feel like you gain 10 by just looking at a cupcake! While genetics play a huge role in how your body utilizes energy, it’s not the only thing to blame. Your nutrition and daily habits significantly contribute to your metabolic health. Good news - these are two areas you have control over! If you are on a weight loss journey, you’ll definitely want to give this episode a listen so you can set yourself up for long-term success!
Here’s what we cover:
-
What the metabolism is and how it works
-
Factors that impact your metabolism
-
How chronically dieting damages your metabolism
-
7 key ways to naturally boost your metabolism
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Are you losing motivation on your health journey? You used to have so much drive and excitement to work towards your goal, but now you feel like it's a chore, you’re restoring back to your old habits and just can’t get yourself to take action! If this sounds like you, you're not alone. Everyone experiences low motivation from time-to-time. In this episode we’re chatting about ways to push through those dips, relight your fire and get back on track.
Here’s what we cover:
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Getting curious, setting goals properly + revisiting your big WHY
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My modified 75 Day Hard Challenge + how it helped me restore my motivation
-
How to create your own health & fitness challenge to get back in the game
-
Using variety, accountability, community, + self-discipline to keep going when you want to quit
-
Knowing when it’s time to hire help
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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If you are planning on coming off the birth control pill and worried about the transition, this episode is for you! I’ll be walking you through 6 things you can do to prepare your body and balance your hormones naturally.
Here’s what we cover:
-
What the birth control pill is & how it works
-
Why the birth control pill is commonly prescribed
-
Side effects of birth control that no one talks about
-
6 ways to prepare your body to come off the pill
-
What to expect when you come off the pill
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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If you are a human being, it’s likely you’ve had your fair share of negative emotions. When it comes to hard emotions it can be easy to ignore them and pretend they are not there. But, before you start wishing your feelings away, remember that feelings are meant to be felt! They’re messengers and they can serve a very important purpose if we know how to manage and respond to them in a healthy way. In this episode, I’ll be walking you through how to do just that!
Here’s what we cover:
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How stored up emotions impact your physical health
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The importance of feeling & accepting all emotions
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Why we should respond instead of react to our feelings
-
5 ways to manage your emotions better
-
Ways to regulate your nervous system & get out of fight-or-flight mode
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Our attitude plays a huge role in our quality of life and our ability to achieve our goals. The mind is powerful! In today’s episode, I’m walking you through how to create a positive attitude regardless of what’s happening in your life and show up as the best version of yourself.
Here’s what we cover:
-
How your attitude impacts your life
-
Signs you need an attitude adjustment
-
How complaining and making excuses keeps you stuck
-
6 steps to cultivate a more positive attitude
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Do you find yourself running to food for comfort and distraction? Emotional eating can be a very frustrating cycle to be stuck in. All you want is to feel in control around food, but you can’t stop the urge to eat when you are bored, stressed, lonely or angry. In today’s episode, I’m sharing 3 reasons you may be emotional eating so you can understand what’s going on and bring awareness to your habits with food. If you want to learn how to end emotional eating for good, I invite you to join me and Overeating Coach, Amber Abila for a FREE masterclass on How to Stop Emotional Eating:
REGISTER FOR THE MASTERCLASS
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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If you’ve been struggling with digestive issues, hormonal imbalances, fatigue, joint aches, or puffiness – your body is inflamed! In this episode I’ll be walking you through how to detox your body using the power of nutrition and lifestyle shifts so you can wave goodbye to those annoying symptoms.
Here’s what we cover:
-
Signs you need a detox
-
Why it’s important to reduce chronic inflammation
-
A nutrition protocol to reset your body
-
Lifestyle hacks to help you detox
& so much more!
Grab your 12 Day Mind & Body Reset Program Here<<<
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Have you been trying to lose weight, balance your hormones, decrease anxiety, [enter health goal here] -- but fee like you're spinning your wheels and getting nowhere? If yes, then you're not alone! This happens so often to people. It’s not that you don’t have the capability of achieving your goals or what you're doing to achieve your goals won’t work… it’s simply that you're missing a key part of the puzzle when it comes to making changes. In today's episode I’m going to be running through all the steps you need to take to actually achieve your health goals (feel free to apply these steps to personal and professional goals as well!)
Here’s what we cover:
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How to set a SMART goal
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Learning how to work with your brain and not against
-
How to create a solid plan to achieve your goal
-
The importance of shifting your identity, not just your actions
-
How to set up accountability and support for yourself
& so much more!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast if you're loving the show!
Private Health & Life Coaching Information
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Christy's Website
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From diet culture and the media constantly bombarding us with fad diets, conflicting nutrition advice, and unrealistic body standards to our own parents and friends reinforcing unhealthy habits - it can be really hard to break out of the bubble and get back to feeling normal around food! Food is meant for nourishment and enjoyment. It's a wonderful gift from God and by no means is it meant to cause stress in our life. In today’s episode we’re walking through 6 signs it’s time to heal your relationship with food.
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
Join The Healthy Perfectionist Group Challenge - Starts June 19th
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If you are type-A perfectionist, it’s likely you deal with a lot of overwhelm and stress in your life from trying to “do it all”. You’re constantly in a hurry, have trouble switching off and feel guilty whenever you’re relaxing. This mental space does not make for peaceful days. But, there is good news! With some lifestyle changes, discipline and mindset work you can break this pattern of feeling rushed and adopt a slower pace of life that gives you room to breathe, be present and enjoy your life.
Here’s what we cover:
-
“Hurry Sickness” - what it is and signs you have it
-
How hustle culture takes a toll on our mental and physical health
-
10 ways to feel less rushed in your life
-
The importance of rest & self-care
-
The power of saying no
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Holistic health is more than just our mental and physical health – it's also our spiritual health! If you’ve listened to the podcast you’ve probably caught on that I’m a Christian and that faith is a big part of my life. Today, I’m so excited to be sharing with you why! Regardless of your own spiritual beliefs, I hope this episode inspires you to keep seeking and growing.
Here’s what we cover:
-
Growing up around Christianity, spiritual blindness, and disinterest in religion
-
How I fell into new age spirituality practices like manifestation and astrology
-
My “ah-ha” moment, becoming a Christian and developing a personal relationship with Jesus Christ
-
Life as a new believer, spiritual warfare, doubt and wrestling with the truth
-
Why I chose to join the Catholic Church after disliking it for so many years
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Apply For Coaching
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Usually when we think of perfectionists we think of perfect people. We think of high achievers who are driven, super organized, and have everything together all of the time. But that’s just one side of perfectionism… There is a whole other side that isn’t talked about as often. It’s the side where perfectionism paralyzes you and keeps you stuck in procrastination. It’s the side that fills you with fear of what other people think and makes you feel guilty when you’re not doing anything productive. It’s the side that leads to unrealistic expectations, indecisiveness, and burnout. Perfectionism can be a strength, but it can also be a weakness depending on how you use it. In today’s episode we’ll be diving into all the different ways perfectionism can show up in your life and things you can do to break free from the endless mental war.
Here’s what we cover:
-
Signs you’re dealing with perfectionism
-
How to break free from the all-or-nothing mindset
-
Quieting your harsh inner critic
-
How to tame unrealistic expectations and focus on what matters
-
Dealing with procrastination, indecisiveness, burnout and mental exhaustion
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Summer is right around the corner and that means travel! Vacations should be a time to destress, relax and come back to our normal day-to-day lives feeling refreshed and energized, but sometimes they can leave us feeling worse. We come back feeling frenzied, off routine, sluggish and like we need to go on a detox to lose the 10 pounds we gained…. In this episode I’m going to be diving into how to stay healthy on vacation and find that sweet spot between indulging and sticking to your health goals so you can feel your best.
Here’s what we cover:
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How to drop the all-or-nothing mentality when going on vacation
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Creating a healthy travel checklist for before and after your trip
-
Nutrition tips for whether you’re cooking at an airbnb or eating out at a restaurant
-
Navigating alcohol and social gatherings
-
Finding ways to get movement in on vacation
-
Destressing and prioritizing self-care on your trip
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Apply For Coaching
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Change is scary, but settling is also scary. Being willing to make big changes in your life is a vital component of building a life you love, chasing your dreams and reaching your goals. If nothing changes in your life... nothing changes… In today’s episode we’re diving into signs you might be due for a big life change and how to take steps towards what you want.
Here’s what we cover:
-
My life update moving from Florida to Ohio then back to Florida all in the same year
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The four major signs you’re due for a change in your life
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How to make a change when you’re terrified
-
Why you should get outside of your comfort zone and be courageous
-
How to find clarity when you're not sure what to do
-
How to trust God when things don't go as planned
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Are you dealing with annoying symptoms like mood swings, stubborn weight gain, fatigue, or irregular periods? If yes - it’s likely your hormones are out of whack! Having balanced hormones is essential if you want to feel your best. Our hormones are chemical messengers and they are responsible for many processes including our metabolism, digestion, mood, energy, reproductive cycle and more. In today’s episode we’ll be diving into the top 5 reasons you may be suffering from hormonal imbalances and what you can do.
Here’s what we cover:
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Signs your hormones are out of balance
-
How to eat to balance your hormones
-
The caffeine + cortisol connection
-
Why sleep is crucial for healthy hormones
-
Why chronic stress is destroying your health
-
How to live a more holistic lifestyle to support optimal hormonal health
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
RESOURCES:
12 Day Mind & Body Reset Program
Whole Foods Recipe Ebook
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Apply For Coaching
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Our habits shape our lives! We are what we repeatedly do. We know forming healthy habits will make us feel our best, but why is it so dang hard to stick to them!? In this episode we’re going to dive into some mistakes you might be making when it comes to building habits and what you can do to get off the hamster wheel and transform your life.
Here’s what we cover:
-
The importance of our habits
-
Why consistency is key
-
Getting clear on your big why
-
How to set yourself up for success with your new habit
-
How to follow through with habits when you don’t feel like it
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Apply For Coaching
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Stress and anxiety can take a serious toll on your health and wellbeing. The mind and the body are connected. If you are dealing with chronic stress or if you are stuck in fight or flight mode, you may also be experiencing physical symptoms such as digestive distress, hormonal imbalances, stubborn weight gain, insomnia, fatigue, and more. In today’s episode we’re diving into my top tips to manage stress and anxiety so you can feel your best and thrive mentally and physically.
Here’s what we cover:
-The difference between stress & anxiety
-What happens to our bodies when we are stressed
-How to build routines to decrease stress
-Mindset tools to break free from the anxiety spiral
-10 strategies to stay calm and grounded during hectic times
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Have you heard of the food - mood connection? What you feed your body matters. Nutrients are key players in regulating our moods and energy levels. In this episode I’m sharing 5 simple tips that will help you optimize your diet so you can feel your best mentally (and physically)!
Here’s what we cover:
-
How your diet impacts your mental health
-
My favorite anxiety busting whole foods
-
Inflammatory foods that can cause anxiety
-
5 nutrition shifts to make if you struggle with anxiety
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
Free Ingredient Label Cheat Sheet
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Today is a highly requested topic about my journey recovering from hypothalamic amenorrhea. Hypothalamic amenorrhea (HA) is when your menstrual cycle stops for 3 or more months due to over exercising, undereating, or having too much stress in your life. In the episode I’ll be sharing the story of how my period went MIA for 9 months, exactly what I did to get it back and all of the highs and lows in between!
Here’s what we cover:
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My journey “shredding for the wedding”
-
Perfectionism, body obsession and self confidence
-
The 3 things that caused me to lose my period
-
How dieting impacts metabolism and hormones
-
My “All In” journey and surrendering control to God
-
Navigating weight gain + rewiring my body image
-
Approaching fitness with a healthier mindset
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
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Apply For Coaching
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If you find yourself taking your phone in the bathroom, checking your phone first thing in the morning, swiping through instagram at stoplights, scrolling through photos waiting in line at the grocery store, listening to 5 podcasts in one day and constantly being distracted by your phone… It's time for a digital detox! There’s no denying that technology is a staple part of our everyday lives, but if we don’t set boundaries with it, our mental and physical health can really suffer. From constant comparison and fomo to not being present with our loved ones and wasting time scrolling, it’s time to take back control and stop living life online.
Here’s what we cover in the episode:
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Signs you need a digital detox
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How technology impacts our mental and physical health
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5 practical ways to decrease your screen time
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How to unplug and reset your dopamine levels
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The amazing benefits of spending less time on your phone
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Apply For Coaching
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Self sabotage is when we do (or don't do) things that block our success and prevent us from accomplishing our goals. There are a lot of reasons we self-sabotage on our goals and in this episode we’re diving into them all! From fear of failure and not believing in ourselves to lack of self-discipline and being too prideful to ask for help - I’ll be giving you tangible ways to get out of your own way and start making progress towards your goals!
Here’s what we cover:
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How to identify self sabotage
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Why we get in our own way
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How to get out of the victim mentality
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How to overcome fear of failure (and fear of success)
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How to view self-discipline as a form of self-love
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How to actually stick to your intentions and boundaries
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How to know when it’s time to ask for help
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Apply For Coaching
Website
Subscribe to the newsletter
I suffered from severe anxiety and panic attacks for over 5 years of my life. I was on medication, saw many different therapists, and really felt hopeless with the progress I was making. It wasn’t until I took a holistic approach to my anxiety and incorporated the mindset work with my nutrition, lifestyle and spirituality that things began to change.
Today on the show I’m walking you through my journey and sharing exactly what I did to break up with anxiety for good!
Here’s what we cover:
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My history with anxiety & panic attacks
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The difference between stress and anxiety
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Mindset strategies to question anxious thoughts
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5 nutritional culprits that might be causing your anxiety
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How your lifestyle plays a crucial role in your mental health
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Apply For Coaching
Website
Subscribe to the newsletter
Do you feel like you’re constantly stuck in overwhelm and burnout? You have so much you want and need to get done, but no time to do it? If yes, you’ll love this episode on time management.
Today on the show I’m sharing the weekly planning process I use to juggle my work, health, relationships and personal goals.
Here’s what we cover:
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Giveaway winners announced (0:00-4:30)
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The importance of making a plan
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Why to-do lists aren’t effective
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The weekly power planning process I use
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How to do a weekly review and adjust your schedule for better productivity
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Why resting IS productive
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Common pitfalls when it comes to planning
Planning is an amazing tool to help you create a life that aligns with your goals and values. Time management is a skill, keep practicing and you’ll get better every week!
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast!
WINNERS ANNOUNCED
Do you struggle with body image? If yes, join the club. Statistics show that if you take a group of ten adult women, only one feels good about her body.
Maybe your body has changed after having a baby, maybe you’re going through menopause and can’t get rid of that stubborn belly fat, maybe you had a hard season of life and gained weight – whatever the case, you can improve your body image and see yourself with more love. In this episode I’m diving into the top strategies that have helped myself and clients heal their relationship with their body.
Here’s what we cover:
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Why body image has nothing to do with your body
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Identifying your body image story
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Understanding how our environment influences our beliefs around beauty
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The toxic side of social media
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How to cope when you see a picture of yourself you don’t like
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What to do when you have a bad body image day
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How to zoom out and look at the big picture
So many of us let negative body image hold us back from living a full life. God made you perfect with no mistakes, please don’t forget that. I pray you see how truly beautiful you are and stop hiding from the world. Confidence and happiness looks good on everyone!
***GIVEAWAY DETAILS
To celebrate the launch of the podcast, I’m giving away some awesome prizes to 4 lucky winners! To enter the content all you have to do is subscribe to this podcast and leave a rating & review. Winners will be announced at the beginning of Episode 5 on February 20th, 2023.
Prize 1: Private Health & Life Coaching Intensive Session w/ Custom Action Plan
Prize 2: The 12 Day Mind & Body Reset Program
Prize 3: 6 Week Whole Foods Meal Plan
Prize 4: Whole Food Recipe Ebook
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Work with Christy
Email: christy@christymarieromano.com
Do you know what’s actually happening outside the week of your period? Throughout the month different hormones rise and fall like clock work to prepare the body for conception. As these hormones shift, they can impact how we feel physically and emotionally. Understanding the different phases of your cycle and learning how to track where you’re at allows you to work with your body instead of against it!
On today’s episode we’re chatting all about hormonal health and diving into how to sync our nutrition, movement and lifestyle with each phase of the menstrual cycle! If you are a woman in your child bearing years, you're definitely going to want to take notes on this one.
Here’s what we cover:
- What hormones do
- The menstrual cycle explained
- How to start tracking your cycle
- Nutrition tips for each phase of the cycle
- How to adjust your workouts for each phase of the cycle
- How your energy and mood changes during each phase of the cycle
- How to cycle sync if your periods are irregular
There are many factors to consider when balancing your hormones. If you’re dealing with symptoms that don’t improve with diet and lifestyle changes, make sure to get tested and seek professional help for a custom plan!
MENTIONED IN THIS EPISODE
Flo App
***GIVEAWAY DETAILS
To celebrate the launch of the podcast, I’m giving away some awesome prizes to 4 lucky listeners! To enter the content all you have to do is subscribe to this podcast and leave a rating & review. Winners will be announced at the beginning of Episode 5 on February 20th, 2023.
Prize 1: Private Health & Life Coaching Intensive Session w/ Custom Action Plan
Prize 2: The 12 Day Mind & Body Reset Program
Prize 3: 6 Week Whole Foods Meal Plan
Prize 4: Whole Food Recipe Ebook
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Work with Christy
Getting a good night of sleep is one of the best things you can do for your health. If we don’t get enough sleep it can take a serious toll on our immune system, nervous system and hormonal health. If you find yourself constantly tossing and turning at night or feeling groggy and tired in the morning, this episode is for you!
Today we’re chatting about 5 areas that impact your sleep and what you can do to sleep better!
Here’s what we cover:
- What the body is actually doing when we sleep
- How to reset your circadian rhythm to support your sleep
- How to create the perfect environment for deep, restful sleep
- Why you need a bedtime routine and how to build one
- How to deal with anxious thoughts that keep you up at night
- Nutrition and lifestyle changes you can make to help you fall asleep
- Supplements that support sleep
It takes time for nutrition and lifestyle changes to take effect, so be patient and stay consistent with these strategies. If you’re still struggling after implementing these things, I encourage you to look into potential underlying causes that are keeping you from getting a good night's rest such as medications, nutrient deficiencies, and health issues.
MENTIONED IN THIS EPISODE
Casper Glow Light
***GIVEAWAY DETAILS
To celebrate the launch of the podcast, I’m giving away some awesome prizes to 4 lucky listeners! To enter the content all you have to do is subscribe to this podcast and leave a rating & review. Winners will be announced at the beginning of Episode 5 on February 20th, 2023.
Prize 1: Private Health & Life Coaching Intensive Session w/ Custom Action Plan
Prize 2: The 12 Day Mind & Body Reset Program
Prize 3: 6 Week Whole Foods Meal Plan
Prize 4: Whole Food Recipe Ebook
Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me @christymarieromano! And don’t forget to subscribe, rate and review the podcast and tell me your key takeaways!
CONNECT WITH CHRISTY:
Work with Christy
Do you feel like you can never stay consistent with your nutrition and healthy habits? Maybe for a week you eat super clean and do your morning routine, but before you know it you find yourself eating junk food and sleeping in again? You’re tired of falling off track and yo-yoing on your health journey and just want to stay consistent! Is that too much to ask? If this sounds like you, you’re going to love this episode!
Today we’re chatting about one of the main reasons people struggle to stay consistent on their health journeys: the all-or-nothing mindset!
Here’s what we cover:
- What the all-or-nothing mindset is and how it keeps you from staying consistent
- Why perfectionists love things to be black & white
- How to break up with the idea of perfection and redefine consistency
- 8 steps to break free from all-or-nothing thinking
- How to find balance and maintain your lifestyle for the long haul
The all-or-nothing mindset prevents us from growing, adapting and actually enjoying our health journey’s! I encourage you to implement one of the 8 steps I mention in the episode this week so you can find more balance and consistency as you’re working to become the healthiest version of yourself.
***GIVEAWAY DETAILSTo celebrate the launch of the podcast, I’m giving away some awesome prizes to 4 lucky listeners! To enter the content all you have to do is subscribe to this podcast and leave a rating & review. Winners will be announced at the beginning of Episode 5 on February 20th, 2023.
Prize 1: Private Health & Life Coaching Intensive Session w/ Custom Action Plan
Prize 2: The 12 Day Mind & Body Reset Plan
Prize 3: 6 Week Whole Foods Meal Plan
Prize 4: Whole Food Recipe Ebook Thanks for listening!
If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me over on instagram @nutritionrefresh!
CONNECT WITH CHRISTY:
Work with Christy
The Holistic Health Makeover Show is HERE! 🎉 Today I am sharing my story, how I got into this work, and what you can expect from the podcast! What we talk about:
- My struggles with body image, anxiety, orthorexia, yo-yo dieting, hormonal imbalances and gut issues
- How nutrition and mindset work helped me overcome my anxiety and lead me to become a health coach
- The importance of taking a holistic approach when it comes to improving your health
- What you can expect from this podcast
Links IG: @nutritionrefresh Email: christine@nutritionrefresh.com Website: https://www.nutritionrefresh.com/ Work With Me: https://www.nutritionrefresh.com/private-coaching-program